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Drop set performed using the @performancepin so I

Drop set performed using the @performancepin so I can stay strapped in. Just have to let the tension off for a quick second and the pins come out.

The battle for the best short glute exercises ofte

The battle for the best short glute exercises often comes down between the glute bridge and the 45° hip extension, at least when we are talking about bilateral options.

The bridge allows for a ton of specificity by limiting the contribution of the quads and hamstrings. You can use wedges to accomplish a slight ext rotation of the hips and get more glute:adductor as well.

The 45 ext doesn’t have as much specificity because a lot of hamstrings and adductors are also going to be involved but it does offer a greater ROM. This may or may not be important depending on what other exercises you are also doing. The 45 is arguably more stable and isolated to the hip though, and completely eliminates the quads. It also removes any ROM limitation that people may get from a stretch in the rectus femoris (quad) at the top of a bridge/thrust.

I don’t recommend banding around the knees in bridges. While the band does impact sensation, this is largely because you are trying to do two motions at once making it more difficult to coordinate. Pushing into a band may limit ROM for some, and when testing it reduces the maximal forces and lower glute max recruitment which is the main reason you are doing a hinge motion. The evidence that has been typically used to promote the use of the bands is not load equated, and often is measuring the upper portion of the glutes that are more involved in abduction, giving a misleading conclusion IMO. All of the relevant evidence I think supports not using bands around the knees.

So the bridge is going to be the most glute biased, but if your goal is hams and glutes, the 45 may be better in your program. Both of these exercises can be varied in regards to technique, ROM, and program placement to more precisely fit the goal as well.

You can learn more about the technique and application of these exercises with @n1.education courses and the @n1.training exercise library.

#n1education #n1training #exercisescience #fitnesseducation #glutesworkout #glutebridge #gluteexercises

Appealing to science in a false or misleading mann

Appealing to science in a false or misleading manner is becoming a popular tactic by fitfluencers in search of likes and credibility and this is a challenge for science communicators trying to get out an accurate message. In our second guest episode of the N1 Experience, Kassem speaks with soon to be doctor (PhD) Milo Wolf and Dr Pak Androulakis-Korakakis
about the research of training with partial range of motion ROM, and some of the misleading and unsubstantiated claims about the subject. Social media has resulted in a lot of highly visible personalities in the fitness space.

https://n1.education/podcast/

00:03:00 - What is the latest research on training at longer muscle lengths?
00:10:28 - How much of a difference does training at longer muscle lengths make?
00:18:00 - Everybody wants to be a science communicator but nobody wants to do any science!
00:19:46 - In the era where the mechanism have not been uncovered, how do we communicate and apply the evidence to individuals.
00:33:13 - Practical observations from the N1 Lab. Fatigue, injury, ROI of different exercises.
00:46:45 - Kassem’s best practices. Real world coaching nuances.
00:52:40 - The unique data from the Pedrosa study ( leg extension partials)
00:57:38 - Adjacent factors and correlations with training at longer muscle lengths and how it impacts fatigue, volume and effort.
01:02:34 - Potential pitfalls of training exclusively with lengthened partials. Should we be concerned about regional hypertrophy?
01:09:24 - Addressing unsubstantiated claims regarding fascicle length.
01:17:58 - Do you also need a lengthened biased resistance challenge and not just a longer muscle length?
01:22:03 - Addressing misleading claims around neuromechanical matching.
01:29:59 - Discussing the research on matching resistance and strength profiles/curves
01:37:00 - Using the lats as an example of problems with oversimplified neuromechanical matching models.
01:41:15 - The impact of neuromechanical matching on muscle specific RIR. Biased vs Omni or less specific exercises
01:54:45 - Responding to criticisms of optimizing exercise selection and technique.

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

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