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The forearms should be close to parallel with the

The forearms should be close to parallel with the cables in rows and pulldowns.

Sometimes you will see people slightly extending the elbow because they are focusing on pushing the handles down, which in turn brings in the long head of the triceps. Without getting overly technical, this puts more work on the scapular musculature and can decrease your abilty to get the best output from the lats. When this happens, people may often report that they feel their triceps more or that those are failing before their lats.

If a cue is needed, it should be to drive through the upper arm.

#n1education #latrows #cablerows #backworkout #backtraining #backexercises #exercisetips #trainsmarter #personaltrainers #latpulldown #latpulldowns

A heel elevation for the front foot can allow you

A heel elevation for the front foot can allow you to achieve greater knee flexion and more quad bias in your split squats. Unlike elevating the whole foot, which may also help with more knee flexion, a heel wedge does not de-load the front leg.

When placing the wedge, it will need to be closer to you than where your foot was without it. If you feel like you get stuck before maxing out your ankle flexion, move the wedge closer.

#n1education #n1training #splitsquats #legtraining #fitnesseducation #legworkout #splitsquat #legdayworkout #exercisetips

Keep the wrists just inside the elbows for your DB

Keep the wrists just inside the elbows for your DB presses.

This will allow the triceps to help stabilize the elbow better, compared to if you had the wrist perfectly stacked over the elbow.

If you’ve tried the “wrist directly over elbows” method, you’ve probably noticed that it becomes a coordination challenge because both the triceps and the biceps have to co-contract to try and maintain that position.

Also avoid letting the wrists come too far in or this reduces the work of the target tissue (pecs or anterior delts, depending on your setup and arm path) and increases the work for the triceps.

#n1training #n1education #exercisetips #exercisescience #fitnesseducation #hypertrophytraining #chestpress #dumbbellpress #chesttraining

The lying leg curl gets a lot of attention in term

The lying leg curl gets a lot of attention in terms of technique, but I think people assume that because the seated leg curl is more constrained that technique doesn’t matter.
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A common variation I see screwed up is the hip flexed variant for more length in the hamstrings. Rounding over, throwing your self forward etc, are not doing anything to improve the hamstring stimulus.
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If your form more represents a nose dive on a roller coaster, then you probably need to check the ego and straighten your spine.
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Another tip I’ll throw in because of a video that got sent to me. You need to line the pivot of your knee up with the joint. It’s hard to screw that up in this version of leg curl by primefitnessusa But the version with the thigh pad can be setup poorly. The thigh pad should be very close to the knee for optimal stability. It’s not a seat belt for a carnival ride. If your hips can move during the lift, you're missing the benefits of the machine.
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#n1education #n1training #hamstringworkout #legcurls #hypertrophytraining #trainsmart #trainsmarter #legtraining #legworkout #legdayworkout

Avoid trying to fully retract (pull the shoulders

Avoid trying to fully retract (pull the shoulders back and together) at the beginning of your rows. It will result in limited range of motion for the prime movers in the exercise.
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Instead, focus on the the path of the humerus and allow your scapulas to move as needed. Your nervous system will take care of scapular movement without you needing to think about it. Trying to consciously restrict scapular movement does NOT improve stability or enhance any of your exercises.
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For full setup and execution tips on over 300+ exercises, check out www.n1.training. (Try it for free for 7 days at the link in the bio)

#n1training #n1education

How precise do you need to be when tracking your m

How precise do you need to be when tracking your macros?

The reality is, in most cases following a diet with >90% accuracy will still get the job done and the increased effort to achieve that last 10% is often more stressful or challenging than it is worth for the potential added benefit you’d get from it.

The only time this may not be the case is in the final stages of contest prep where every macro and micronutrient matters.

When looking at your daily plan as a whole, here are a few guidelines we like to give our clients:
● Aim to be within 5% of your grams for all macros by the end of the day.
● Do not count carbs from fibrous vegetables towards your daily allotment (but if you’re tracking daily fiber do consider it for that). These include broccoli, cabbage, spinach, kale, cauliflower, asparagus, etc.
● Consider the intent of the meal and don’t stress over minor variations (with the exception being peri-workout nutrition and supplementation). For example, not worrying about a few grams of carbs from nuts if your meal plan says “0” carbs.
● Keep in mind that the nutrition plan is designed to achieve results over time. Being a little off on one day is not a big deal. Hitting close to your numbers consistently over a given time period is more important.
● The easiest way to stay on target is to be consistent with food choices and meal prep. This helps eliminate a lot of mental energy and potential stress from counting, measuring, tracking, and estimating.

Head to our story to find the swipe up to our full article on Macro Adherence, including some practical strategies you can apply today. You can also search “macro adherence” on our website!

#n1training #nutritiontips #mealprep #fitnesslife #fitnesslifestyle

Lats work in both exercises, but one is more effic

Lats work in both exercises, but one is more efficient for training them than the other.

Wide Grip pulldowns
- Directs the Elbow out
- Great for working the upper back and scapular musculature like the teres major, rear delts, and traps.
- The lats have a poor mechanical advantage in this setup to contribute to the exercise

Neutral Grip Pulldowns
- Directs the elbow path in front of the body.
- Can also be used for the teres and rear delts, but are also the better variations for biasing the lats.
- This setup allows the lats greater mechanical advantage to move the humerus by being able to use leverage from the rib cage
- It also lines up better for the iliac division of the lats (lower lats)

Selecting the appropriate exercise and setup for your goal is important to maximize the effectiveness of your workouts. Explore the exercise library on www.n1.training to choose the best exercises for you and how to set them up to fit your structure.

#n1training #latsworkout #latpulldowns #latpulldown #backworkout #backexercises #backtraining #biomechanics #trainsmarter #upperback #lowerlats #hypertrophytraining #exercisetips

When we chose an exercise for a target tissue, one

When we chose an exercise for a target tissue, one of the most important things is that the target muscle is the limiter.
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What does that mean?
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It means that the thing that will lead to failure in the exercise is fatigue in that specific muscle. If you reach failure in the exercise because of a muscle that has more of a stability or synergistic role, you won’t be getting all the potential stimulus in the target muscle.
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One of the ways to do this, is to use a setup that minimizes the demand placed on stability, and joints that you aren’t trying to directly load. In the case of the leg curl, we want to maximally load the knee flexion, while minimizing the work to stabilize the pelvis and body.
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In a lying leg curl, at the bottom the thigh stabilizes the load at the bottom, and your bodyweight with friction stabilizes the load at the top, as well as your lats if you are grabbing the handles.
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What the machine does not offer is stability to the pelvis, from which the hamstrings originate and are pulling on to flex the knee.
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To stabilize the pelvis we need to contract muscles that would counter that force in the pelvis, which is the erectors, posterior oblique divisions, and to a less degree, the lats.
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In the first 2 of the examples you will see how that is not accomplished.
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If setup properly, (3rd example) this should take a relatively low effort and more of just a conscious rigidity to provide the stability for the leg curl. You shouldn't be over investing in contracting the stabilizers, or expecting zero movement at the pelvis.
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#n1education #n1training #hamstringworkout #hypertrophytraining #biomechanics #exerciseexecution #legcurls #lyinglegcurls

What is training periodization? The formal defini

What is training periodization?

The formal definition is as follows: The planned progression and ordering of training programs with different variables to result in the fastest possible progress towards an individual’s goal.

Periodization can include…
→ increasing the number of sets per body part over time then de-loading by doing less sets for a while, repeat
→ undulating your rate of perceived effort (RPE) or the reps in reserve (RIR) from week to week
→ undulating your rep range from workout to workout or week to week

However, there is another major consideration when it comes to optimizing periodization for specific goals. It is something called “trainability", which refers to your ability to adapt and recover from specific stimuli.

Trainability is constantly shifting and planning out when and HOW to change programs is incredibly important.

Want to know why? We have several articles on training periodization on our site - hit the link in our bio and head to “Articles & Videos” to search and dive even deeper.

#n1training #exercisescience #fitnesseducation #resistancetraining #workoutprogram #trainsmarter

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