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The hack squat can be easier to train the quads in

If you purely want to get maximum output from your

If you purely want to get maximum output from your hamstrings, the seated leg curl is probably the best choice for a few reasons:
1. The pelvis is stabilized by the seat, which means that you won't be limited by your abs and spinal erectors as you would in a lying leg curl
2. The shin or thigh pad provides additional stability that your glutes don't have to work to resist hip flexion
3. It's safe (assuming you set up so that the lengthened position of the machine is not trying to hyperextend your knee). You can go to complete failure without having to worry about other muscles fatigueing and limiting your output, which could be the case in an RDL for example.

(bonus) If your goal is to create mechanical damage to stimulate hypertrophy, this is also a great option as it puts the hamstrings in their fully lengthened position.

What is your favorite hamstring exericse and why? Let us know below 👇

#n1training #exercisescience #exercisetips #hamstringcurls #legdayworkout #lowerbodyworkout #fitnesseducation #hypertrophytraining

If you want to fully shorten the bicep you need to

If you want to fully shorten the bicep you need to do two things.
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1 - shorten it at the shoulder by choosing an exercise that puts you into some shoulder flexion like the prone incline curl you see here.
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2 - You need to add supination. The biceps not only flex the elbow, but also supinate it, so it is important that you get to full supination as well as elbow flexion.
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You don't always need to do this, or maybe not for every rep, because the resistance you can use to get fully shortened will be less than what you can use just slightly out of it.
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So performing the supination work early in the workout, or as the first part of a super set or mechanical drop set, will get you the mose output.
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You can check out a whole range of supination overload and deload variations on the www.n1.training site in the exercise library.

#n1training #bicepworkout #bicepsworkout #bicepcurls #bicepday #armexercises #armtraining

Ever had your low back hurt after doing the leg pr

You might be doing your carb loading incorrectly…

A common nutrition plan many people use involves rotating low carb days with higher carb days. Low carb days revolve around meat and veggies with plenty of healthy fats. The low carb day is very easy to follow, especially for those who have already been eating paleo style.

The high carb day can be more complicated because a “cheat day” is often misinterpreted. A cheat day is often thought of as a day where you can eat all those bad foods cheating on your nutrition plan. We prefer to use the term carb meal or carb day.

Carbs are a macronutrient just like protein and fat, and serve an important role in your diet. By incorporating them properly they can actually help increase fat loss, muscle gain and boost your metabolism.

Here are some basic rules for carb loading:

Rule #1: A carb meal is a carb meal, not a carb and fat meal. The goal of a carb meal is to increase insulin and glucose uptake. Keep fats minimal.

Rule #2: Eat enough for an insulin response. Eating a food that is a carb, does not make a carb meal complete. There should be a goal amount of carbs eaten to make sure you are getting the metabolic response you want.

Rule #3: Use glucose polymers and avoid too much fructose. Glucose polymers are most abundant in starchy foods like rice, quinoa, yucca, and potato.

Want more details and a BONUS rule for carb loading? Head to our IG story to get a swipe up link to the full article - or search “carb load” in our Articles & Videos link in our bio.

Have you tried carb loading or re-feed days? Let us know if you have questions!

#n1training #fitnesseducation #sportsnutrition

Exercise of the Week: DB Shoulder Press The DB sh

Exercise of the Week: DB Shoulder Press

The DB shoulder press overloads the lengthened position but the traditional setup, with arms out to the sides, does not achieve a fully lenthened anterior delt. This week's preview will show how to individualize your setup to fit your structure.
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The full video on www.n1.training takes you through everything from setup and variation to tempo, reps, and programming suggestions for maximum effectiveness in your workouts.
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Check out the full library and other content on www.n1.training

#n1training #exerciseoftheweek #exercisetips

The traditional RDL has little to no resistance fr

The traditional RDL has little to no resistance from the barbell at the top. This doesnt mean it's not a good exercise, but there are a few reasons you may want to consider using a band at the hip to provide some resistance at the top. 1 - you have more tension throughout a greater range of motion. 2- To make it easier to focus on the hip hinges movement, rather than lifting the weight. The band pulling back and fourth on the hips allows you think more about driving the hips back and pulling them forward. 3 - To decrease the tendancy to want to hyperextend the low back to finish the movement. Having the tension of the band to help finish the movement with hip extension into the band, rather than to try and extend the low back and stack under the weight if the barbell.

#n1training #lowerbodyworkout #legworkout #legdayworkout #legexercises #resistancebandsworkout

If you purely want to get maximum output from your

If you purely want to get maximum output from your hamstrings, the seated leg curl is probably the best choice for a few reasons:
1. The pelvis is stabilized by the seat, which means that you won't be limited by your abs and spinal erectors as you would in a lying leg curl
2. The shin or thigh pad provides additional stability that your glutes don't have to work to resist hip flexion
3. It's safe (assuming you set up so that the lengthened position of the machine is not trying to hyperextend your knee). You can go to complete failure without having to worry about other muscles fatigueing and limiting your output, which could be the case in an RDL for example.

(bonus) If your goal is to create mechanical damage to stimulate hypertrophy, this is also a great option as it puts the hamstrings in their fully lengthened position.

What is your favorite hamstring exericse and why? Let us know below 👇

#n1training #hamstrings #exercisescience #exercisetips #legcurls #hamstringcurls #legdayworkout #legtraining #lowerbodyworkout #fitnesseducation #hypertrophytraining

This tricep exercise has two major advantages. 1)

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