Log In
Cart
About
Memberships
Coaching
Testimonials
Programs
Articles & Videos
Favorites
Contact
FAQ
Ask N1

Skip to content

0

N1 Training

Backed by Science, Proven by Results

Memberships

Coaching

Programs

From Muscles to Mindset

Expand your knowledge on everything training and nutrition with the N1 Training Content Library.

Explore Content

Exercise Library

The most comprehensive “feature rich” exercise library. Everything you need to maximize every rep.

See Demo Exercise

Join the Conversation

Follow N1 Training on Social

n1.training

There is a difference between a “bad” exercise

There is a difference between a “bad” exercise and an inefficient one.

“Bad” exercises are ones that have a potential for making you worse off long-term. For example, training dysfunctional movement patterns that interfere with how the body is designed to move.

Inefficient exercises are just that. Inefficient. There are better options depending on the goal you’re trying to achieve.

The full video (~7 minutes) is on the site with examples and explaining which ones are classified as bad vs inefficient and WHY:

●Pressing while holding scapular retraction or depression
●Initiating pulling movements with scapular retraction or depression
●Frog Pumps
●Curtsy Squat
●Sissy Squat Machine

I also cover why we simply do not put some exercises in the library, even though we don’t consider them to be “bad”. Inefficient ≠ bad (it just means you have better options)

The video is linked in the story today, or you can visit the Articles & Videos linked in the bio and search “bad exercise”.

#n1training #exercisetips #trainsmarter #fitnesseducation

The largest portion of the calf musculature, the g

Before you can truly maximize the intensity in any

Before you can truly maximize the intensity in any exercise, having stability is paramount. This will be a combination of proper setup, tension in supporting musculature, and in some cases external assistance.
- - -
Remember, adding stability is about allowing you to create more output, not limiting intended movement or creating a point of immobility. It doesn't need to be a fully body contraction as that can end up taking away from output at the intended joint(s) due to the excess of neurological load from trying to contract everything else that doesn't contribute to the movement.
- - -
A simple example is a cable curl. You can have a partner add some stability by supporting your arms just above the elbow joint. This means you can focus a little less on stabilizing the shoulder and more on putting intensity into elbow flexion. No calf flexing, kegels, or other unnecessary contractions beyond keeping the shoulder stable and flexing the elbow.
- - -

#n1training #trainharder #trainsmarter #bicepcurls #bicepcurl #bicepworkout #armdayworkout #armtraining #armexercises #bicepexercises #armday #biceptraining

For lat training, a helpful cue is to drive the el

An important function of the biceps is supination.

An important function of the biceps is supination. Unfortunately, it is rarely directly trained. Try this out to really overload supination.
- - -
Use two ropes that are shoulder width apart. You can attach fat grips to the ends to provide a better lever, instead of the rope just wrapping around your hand.

If you don't have a @primefitnessusa short bar, dual low pulleys can work too.

Start with a neutral grip and only supinate (turn your palms up, pinkies rotating in towards one another) as the rope gets to about perpendicular with your forearm. This will be about half way through the range of motion.

This is important ^^^ in order to overload the supination function of the biceps rather than just trying to stay supinated the whole time.
- - -
Give this a shot or you can even pair them with incline curls to train the full range and function of the biceps in just two exercises.
- - -
Full exercise library, articles, and videos on www.n1.training for more!
- - -
#n1training #bicepsworkout #exercisetips #bicepstraining #bicepsday #armtraining #armexercises #armworkout

-Splits squats can be easily adjusted to a persons

-Splits squats can be easily adjusted to a persons mobility and strength
- Split squats are loading both legs the entire time
- Splits squats provide resistance throught the entire range of motion, but still most is at the bottom.
- Split squats can be performed with a variety of tempos
- Split squats can have a variety of setups to progress or regress difficulty for different musculature (quads vs glutes)
- The angle resistance can be altered in a split squat by using free weights vs cables
- Lunges require a base of strength to accomplish the execution with at least the persons bodyweight.
- Lunges dont offer tempo variety, because its about intiating and creating force to generate the movement, its more explode and then absorb the landing.
-The angle of the resistance in lunges can be altered by varying from lunging in place, various types of walking lunges
-Both lunges and splits squats are bottom or lengthened position dominant
- - -
#n1training #legtraining #lungesandsquats #walkinglunges #splitsquats #exercisetips

Have you ever really just wanted to wrench on your

Have you ever really just wanted to wrench on your sacrum, stress the heckl out of your piriformis, and get little to no tension in your glutes? Then look no further than the frog pump!

❌ The frog pump attempts to violate the mechanics of the hip joint. The movement puts the femur into excessive external rotation while attempting to go through maximal hip extension which jams the joint in a position we're not meant to create much force in.

This position also disadvantages the glute max and severely limits the amount of tension it is able to produce. The main muscles that are being stressed are those around the sacrum (a little bone at the base of your spine that connects to the pelvis).

If your goal is to train your glutes, this is not only ineffective, but can lead to low back pain due to the stress on the piriformis and sacrum.

✅ Do a glute bridge 😉

If you want to train the glutes in the shortened position a glute bridge is a 1,000x better option. Your glutes are in a much better position to create tension (necessary for hypertrophy and growing those glutes) and you can actually add load in a stable position.

To really bias tension in the glutes to their shortened range, make sure you're setting up properly and staying within the active range for the glutes in the exercise. This will be about the top half of what a ""hip thrust"" would be. Your shins should stay vertical the entire time. If they start angling back towards you, you're going too far down.

For full setup and execution tips, check out some of our other posts on the topic or the Exercise Library on the site for complete video walkthroughs to help you master your glute training.

#n1training #glutebridge #glutetraining #glutesworkout #gluteworkout #gluteexercises #gluteexercise #trainsmarter #frogpump

If you’re in a busy gym or at least crunched for

If you’re in a busy gym or at least crunched for time, try this lateral raise tempo super set:

When you’re using a dumbbell, we have to pay attention to tempo in order to maintain tension through as much of the range as possible.

If you’re using a lighter dumbbell and try to explosively raise it, you’ll notice it almost “floats,” which means there’s very little tension at the top of the rep. But we can also use that to our advantage depending on how we use our tempo throughout our set.

Begin the set with a pause at the top and overload the shortened position, perform these until you can no longer hold that pause, creating a greater degree of fatigue in that shortened range.

Once you hit that point, you should still have enough strength out of the bottom position to be more explosive with the contraction.

By changing the intent on the concentric, we overload more of the lengthened range where you’re trying to accelerate the weight and the short position de-loads due to the momentum created. There are intelligent ways to apply momentum to benefit your training 😉

This essentially creates a shortened and lengthened super set of types using just the dumbbell, rather than switching machines or equipment.

Hit the link in our bio to visit the Articles & Videos and search “tempo super sets” for a full video with Coach Cody walking you through this style of superset. We’ll also link the swipe up in our story today!

#n1training #supersets #fitnesseducation #exercisescience #trainsmarter

Bridges are excellent for training the glutes in t

N1 Training

© 2021 - N1 Education, Inc.