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It is not necessary to go to failure on every set.

It is not necessary to go to failure on every set. In fact, you shouldn't. You don't even necessarily have to go to failure in every workout.
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But when you do go to to failure, go all the way. Nothing left. Every muscle fiber is done and ounce of willpower spent.
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#n1training #trainsmarter #trainhard #workoutmotivation

Make sure when you use a heel elevation, that it m

Make sure when you use a heel elevation, that it matches the plane of the foot.
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The reason @coach_kassem designed the @primefitnessusa solos to be for individual feet, is so that you can align the wedges to the stance and feet for the individual exercise and person.
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Having the wedge in the plane of the movement allows for the best mechanics through the entire chain.
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Check out the N1 youtube for a long video on the biomechanics.
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#n1education #n1training #squatwedge #biomechanics #exerciseexecution #trainsmart #trainsmarter

Another way to vary band resistance is to adjust y

Here’s how to do tricep extensions in the scapul

Here’s how to do tricep extensions in the scapular plane with a suspension trainer type system.
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It’s also just a good view of the angle for anyone that has trouble seeing it in a cable motion.
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Doing the tricep extension with the elbows pointed forward is 💩.
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Save your elbows abs grow more triceps with this variation. Note the other arm and the foot placement to optimize stability and positioning.
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The more you lean into it the greater the resistance, the more upright the lighter, so this should be doable for most people.
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#n1education #n1training #upperbodyworkout #tricepsworkout #hometriceps #homeworkout #garageworkout #nogymnoexcuse #hypertrophytraining #biomechanics #exerciseexecution

Exercises that allow you to get in the fully short

Exercises that allow you to get in the fully shortened position against load can be one of the best places to work on intensity of contraction. Someone that can do twice their body weight in a glute bridge should still be able to contract with incredible intensity with a lighter load in that shortened position. This is a great place to teach mind a muscle connection to then apply to heavier loads. You can also use these contractions when the goal is less load and mechanical work and more metabolic work.
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#n1training #glutebridge #gluteexercises #glutetraining #gluteworkouts #trainsmarter

Not every set needs to be to failure, but some do.

Not every set needs to be to failure, but some do.
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One of the problems we see is people who never train to actual failure, have no idea what true failure actually is.
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They may think they are 1-2 reps away, when really they are 6-10 reps away. That’s a massive difference in the stimulus they think they’re getting versus actually achieving.
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One of the best ways to know true failure is to get pushed by a training partner or coach. The best is by both!
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#n1education #n1training

Training Volume is Not a Simple Math Equation (unf

Due to the structure of the lats (a fan shaped mus

Due to the structure of the lats (a fan shaped muscle), it is possible to bias different fibers based on the line of force and setup of an exercise. This led to conclusions that you could train for ""width"" or ""thickness"" of the back by choosing different exercses, which is not entirely accurate. Here is what you need to know about the differences between rowing for lats versus a lat pulldown.

- Pulldowns bias the vertical (lower) fibers of the lats
- Pulldowns require an assessment of your active range of motion for the lengthened position to avoid mechanically disadvantaging them at the initiation
- The scapulae will need to be able to upwardly rotate and elevate to achieve the lengthened position of the lats
- Pulldowns require more work from the lower traps (trap 3) to stabilize the scapula
- The initiation is depression of the humerus, not depression and retraction of the scapula (although the scapula will depress as the humerus does)
- Leaning back from the hips is required in most cases to stay within your active range in the lengthened position
- Avoid arching from the lower back, which disadvantages the lats

- Rows bias the horzontal (upper) fibers of the lats
- Rows require more work from the mid traps to stabilize the scapula
- There should be tension in the upper back, but not initiation by fully retracting the scapula
- Leaning forward slightly can help bias the tension towards the lats rather than the upper back musculature
- Avoid rounding at the low back

#n1training #latsworkout #latpulldown #backtraining #backexercises #backworkout #backworkouts #exercisetips #hypertrophytraining #trainsmarter #fitnesseducation

In any machine hinge movement you want to make sur

In any machine hinge movement you want to make sure the body’s hinge mechanics line up with the machine. Often times in an exercise like the leg extension, you will see people open up their hips and externally rotate them. This puts the knee joint in an misaligned agle with the machine, which will decrease muscular output and increase stress on the joint. There are many reasons this happens. In seated exercise you have to remember the pelvis is going to be putting that pressure on the quads, especially if the hip flexions is towards or past their end range. Sometimes actual size of the adductors and thighs can be an obstacle. You want to set them up so their natural hinge matches the machine. This is often times easier to see by having them actually doing the movement, as in some people the patella will not be directly on top depending on their anatomy. Bonus: You can always check to make sure you are not in too much hip flexion. This will make sure your rectus femoris is firing as well as the other quadriceps.

#n1training #legworkout #legextension #legtraining #legworkouts #legextensions #exercisetips

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