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Arm path is a good indicator of what musculature i

Arm path is a good indicator of what musculature is actually being trained in back movements. If you look at the plane of movement of the upper arm, it will line up with the muscle tissue being worked.
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Lats pull in towards the spine. So if the upper arm is travelling out, away from your midline. or the elbows go past your torso, you can be sure that you're putting the tension through other musculature. If you are trying to target a specific muscle group, pay attention to the arm path as an indicator.

#n1training #backworkout #pulldowns #backtraining #backexercises #exercisetips #muscleintelligence

A wider setup and arm path is going to fit more pe

A wider setup and arm path is going to fit more people than not. In the past many have taught the cue of keeping the elbows tight to the ribs. This is going to be a poor exercise setup for most individuals.
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The main reason being the positioning of the upper arm for maximal contribution by the long head of the triceps will being the upper arm into an elbows out position, like that of a row for rear delts.
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If you bring the arms in two narrow, you are more likely to internally rotate at the shoulder. This basically makes the long head of the tricpe have to wrap around the lat and scapular muscles, creating an indirect line of pull to its origin on the scapula.
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Now a person with good mind/muscle connection may try and squeeze through this dysfunction and recruit the long head of the triceps still. I see this often in bodybuilders and fitness athletes. The consequence however is that you are forcing a rotaional force on the humerus and common tendon of the triceps. So this must then be matched by opposing tissues. Overtime this can lead to neuromuscular dysfunction, and potential issues and the shoulder and elbow joint, both from a tissue perspective as well as a motor recruitment and stabiity perspective.

#n1training #tricepsworkout #tricepworkout #armtraining #armdayworkout #armexercises #armworkouts

Execution essentials for the leg press 1) Adjust y

Hack squats are awesome for a stable environment t

Hack squats are awesome for a stable environment to get a lot of work and output for the quads in the lengthened position. It offers much more versatility for setup, allowing those with less ideal ankle mobility or longer femurs a better opportunity to get more knee flexion than a standard squat would. However, with more options for setup there are a few things to watch out for.

(X) Do not allow the pelvis to rotate at the bottom. You are now transferring the load that was on your quads and glutes directly on to your lumbar spine. This can happen when your feet are too high on the platform and you run out of range at your hips. You may need to either lower your foot placement or widen your feet and externally rotate slightly if this opens up range in your hip flexion.

(V) Keep the lower back firmly agains the back pad and focus on pushing the knees forward. As you press, think about 10% of your energy going in to pushing your feet "up" on the platform and driving your low back into the pad. The other 90% of your effort should be driving straight into the platform with your whole foot.

#n1training #legdayworkout #legtraining #legexercises #lowerbodyworkout #exercisetips

Supination is an important function of the biceps

Supination is an important function of the biceps that rarely gets trained directly. Check out this clip from an #n1practical as @coach_kassem and @coach_adam_miller demonstrate a great way to overload supination to some common mistakes to avoid.

#n1education #n1training #bicepsworkout #bicepstraining #armdayworkout #armtraining #biomechanics

Top Muscle-Building Mistakes that are Stalling you

Top Muscle-Building Mistakes that are Stalling your Progress:

In the quest for muscle growth, these are the most common muscle building mistakes that everyone from beginners to advanced trainees make all too frequently. Most are often overlooked and are easy to avoid. Don’t fall into one of these traps!

❎ Doing the same workout for too long: The body adapts to the training stimulus we subject it to but this only happens for so long. Eventually either the stimulus is insufficient to create an adaptation response or we can no longer recover from the stimulus.

❎ Always training for hypertrophy: In order to progress the stimuli for hypertrophy we also have to improve our performance and recovery capabilities via other training methods.

❎ Using too much volume/overusing intensifiers: The fastest muscle growth occurs when you perform the minimum effective dose to stimulate hypertrophy paired with optimal recovery.

❎ Poor nutrition quality: Lack of essential nutrients, or the consumption of low-quality nutrients can lead to increased inflammation and systemic stress. Both of which will put the brakes on the hypertrophy process.

We’ve got four more common mistakes for you in the full article - find the link in our IG story today! Or search "mistakes" in the Articles & Videos area of the site (linked in bio)

(the last one can really get you into trouble)

Have you done any of these mistakes?

#n1training #musclebuilding #trainsmarter #hypertrophytraining #fitnessmistakes #fitnesseducation #musclegain #fitnesstips

#1 tip for deadlifts: train in your active range o

If you want to truly give an all out effort and go

If you want to truly give an all out effort and go to failure, your best option is choosing a safe and stable exercise. Don't let the failure of stabilizing muscles be the limiting factor.
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Coordination and execution are going to fail before your muscles will. Especially if using complex movements that require a lot of internal stability.
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Selecting exercises that provide a lot of external stability (help you brace and keep things from moving that shouldn't) will be your best opportunity to take the target muscles to true failure and give you the chance to test your mental willpower when giving an all out effort.
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Keep this in mind when working with new clients who may not have the discipline or execution to stay safe in less stable exercises. This is the chance to work hard without risking injury.

#n1training #trainsmarter #trainhard #failuresets #muscleintelligence #personaltrainer #personaltraining

Many people simply don't have the natural mechanic

Many people simply don't have the natural mechanics to perform a squat to full knee flexion while maintaining a neutral spine. That does not mean that they should not or cannot squat to full knee flexion ever.
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By learning to make some simple adjustments, it is possible for almost everyone to achieve a full squat. The first adjustment that will improve knee flexion and range of motion for everyone is elevating the heels. This compensates for having limited ankle mobility (dorsiflexion).
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Being able to adjust the heel wedges individually, allowing them to open up their stance to accommodate hip mobility, is important too. The Solo wedges from @primefitness are excellent tools for that very reason.
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With those two adjustments (heel elevation and stance width), almost everyone should be able to perform squats to full knee flexion while maintaining a neutral spine and staying within their active range of motion at the hips.

#n1education #n1training #squats #exercisetips #muscleintelligence #trainsmarter #squatschallenge #legdayworkout #legtraining

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