Your Body NEEDS RESISTANCE TRAINING…

You are a soul in a body. Not a body in a soul. Your body is a vessel and you are trapped inside this vessel for all your mortal time. While you’re trapped in this vessel, you might as well make it the best it can be, right? This vessel is highly capable and adaptable–it will bend and be shaped by the consistency of your habits…the body needs your agency to help with the upkeep of this vessel–this mortal machine that is the human body. 

A lifelong hobby we should all be engaged in is the promotion and maintenance of our muscles. Why? Muscles are directly tied to mortality, longevity, and your ability to do the things you enjoy. From your brain to your heart, every organ of your body benefits from resistance exercise. Your very genetic code that you pass on to your offspring is either improved from resistance exercise, or weakened by the lack thereof! Yes, that has been proven! Even though you’ve been with your body your whole life, you probably don’t understand all the proper ways to engage the muscles of the body or how or what to eat to maximize muscle recovery and thus growth.

Metabolism = muscles. 

Most people decide to increase cardio and decrease food intake to lose FAT…THIS IS ONE OF THE WORST WAYS TO LOWER BODY FAT AND IMPROVE HEALTH.

Cardio is for your HEART! It is not going to change how you look! (You burn more calories doing resistance training and you promote and maintain metabolic rates far greater via resistance training–henceforth why ALL NATURAL BODYBUILDERS can produce such amazing physiques–UTILIZE THE BEST PRINCIPLES FOR THE BEST RESULTS). 

Resistance training, in particular, HYPERTROPHY, is how you adapt MORPHOLOGICALLY. 

HYPERTROPHY + NUTRITION + SLEEP (AND STRESS CONTROL) W/ CONSISTENCY=RESULTS

BEEfit’s role in this process? 

Set you up with the program to support your principled habituation…it isn’t simply a goal, it is the standards we set and the process built around proven principles so you can put your full efforts behind the best health investment strategy! Your time is valuable. We make sure you spend your time on the fitness aspects that bring you the greatest returns.   

How am I so confident in this process?

For over 10 years, this is how I have helped thousands of “regular” people go from ZERO gym experience, OVERWEIGHT, ON MEDICATIONS, & MOVING POORLY to MOVING EFFICIENTLY, WITHOUT PAIN, AND CONFIDENTLY PROGRESSING AND TRAINING INDEPENDENTLY….

FOR over 20 years, coach Ryan has been his own client and testing ground for the best practices. We are happy to say that we practice what we preach! These principles are why coach Ryan is one to the top ALL NATURAL BODYBUILDERS in the UNITED STATES. So we take all that we have learned and we help others.

COACH RYAN also draws upon his experience as a physical education teacher of 5 years spent in Early Childhood Education. Combining this experience with competitive athletics and multiple injury and surgery recoveries, makes for a unique and holistic perspective that allows for far reaching insights into the human condition, what it means to be healthy, and what it takes to progress into optimal health where one is their most resilient and the most capable.

To…

BE IN CONTROL OF THEIR VESSEL (BODY COMPOSITION), ESTABLISH A PROGRAM OF PROTOCOLS = THEY HAVE REPLACED OLD HABITS WITH NEW HABITS! & WE’RE OFF MEDS AND MOVING BETTER!  

HOW MANY MUSCLES ARE IN THE HUMAN BODY?

There are 639 muscles in the human body—good luck counting them all. Although there are three different types of muscles, the type that many of us are most familiar with is the skeletal muscle. Skeletal muscles attach to our bones, pushing and pulling our body in different directions so we can move.

-THREE OF THE FIVE LARGEST MUSCLE GROUPS IN YOUR BODY ARE IN YOUR LEGS! DON’T SKIP LEG DAYS! (GLUTES, QUADS, HAMSTRINGS)

1-GLUTES

-The gluteus maximus, more commonly known as your “glutes,” is one of the most powerful muscles in the body. It’s critical in almost every big movement you perform, including walking, jumping, sprinting, and climbing the stairs.

-Best Glute Moves

1.Deadlift

2.Lunge

3.Hip thrust

-(add a lateral movement and if you really want to add another, a glute kickback motion on a cable or using the lying leg curl as a kickback machine).

–I go into greater detail and explanation in my full article on this matter.

2-LATS

Found just below the armpit (below the teres and rhomboid muscles) and running all the way down to the obliques (hip) and gluteus medius, the fan-like latissimus dorsi is the largest muscle in your upper body. 

To properly work the lats, we need to do pull up and row motions. 

Most importantly, we need the scapulas to be engaging to move the resistance. 

PULLDOWNS/PULL-UPS

Rows

-My full article goes into great detail and provides video examples for all these motions…

3-QUAD

some of the strongest muscles in the body, your quadriceps are with you every step of the way. Literally. These massive muscles located on the front of your thighs are critical for walking, running, and lifting your legs. Your “quads” also help you extend your knees and bend your hips.

If you suffer from knee pain, weak quads could be the culprit. Your quads function as shock absorbers when you run or jump. Weak quads put more pressure on your knees, which can lead to pain and knee-related injuries.

-FRONT SQUAT VARIATIONS AND BULGARIAN SPLIT SQUATS

FRONT SQUAT VARIATIONS progress from goblet to bar to hack squats (and combo of other tier one quad movements: Pendulum, Leg Press, Belt Squat, Smith). With all three of those being in play from advanced lifters. The biomechanics of the motion are best learned with the goblet squat. Lifters that skip the phase of learning the goblet squat form and building strength in that motion will simply have more issues later on down the road. Simply put, get good at goblet squats before moving on to other quad dominant squat variations.

-Leg Extension machine is a must do! Why? Ask your Rectus Femoris. Since yours isn’t likely speaking these days, I’ll let you know about this particular head of the quads…it doesn’t get stimulated much in the front squat or the bulgarian or hacks or leg press. It needs this motion for proper stimulation!

Video: https://www.youtube.com/watch?v=x56-r4gnL0U

4. HAMSTRINGS

On the other side of the coin (or legs rather )you have your hamstrings. This large muscle group consists of three muscles that run from your hip down to your knee. These muscles help you walk, climb stairs and squat down. If you have hip or knee pain, you might want to give a little extra attention to your hamstrings, as they help bend the knee and rotate your hip.

A lot of gym goers remember to work out their quads but overlook their glutes,  hamstrings and hip flexors. These muscles all work in harmony, so make sure you work them as well. Your hamstrings get primary focus with these exercises.

5. PECS

One of the largest muscles in the upper body. The pectoralis major links the front of the chest to the shoulder and upper arm. You engage these muscles anytime you do a pushing movement, such as pushing open a door or throwing a ball. However, your pecs are responsible whenever you move your arms. Most lifters can make great progress on their chest muscles with three to four exercises.

-Focus on 1-2 pressing variations and see what you get from them. Overall, most people benefit from incline pressing variations most. For overall development, some flat or decline angle pressing is recommended.

PRIORITIZING on the largest muscles in the body can net you the best return on your exercise investment. Working your large muscle groups reduces your injury risk while also improving your performance in all your fitness-related undertakings. Whether you’re looking to set a new personal record or just keep up with your kids/grandkids. Whether you’re young or old, or healthy or ailing–resistance training is your key investment strategy and your large muscles will yield the greatest returns.

Full Article:

http://ryanbeefit.com/breaking-down-the-largest-muscles-in-the-body

“No decline in structure and function is more dramatic than the decline in muscle mass that develops as we age.”

What is sarcopenia and why are we seeing earlier onset Sarcopenia?

Sarcopenia is a musculoskeletal disease in which muscle mass, strength, and performance are significantly compromised with age. Sarcopenia most commonly affects elderly and sedentary populations and patients who have comorbidities that affect the musculoskeletal system or impair physical activity. 

Sacropenia has been shown to start as early as the third decade of life (around your 30s), with a noticeable decline becoming more apparent in the fifth decade (around your 50s) according to most research; meaning muscle mass gradually decreases throughout life, but becomes more significant with advancing age.

Simply put, if you haven’t started doing resistance exercise by age 30, (particularly Hypertrophy Strength Training), you are losing your lean tissue and this is happening at a rate of no less than 1% per year–previously believed to start at age 50, but studies have shown that the decline in lean tissue without resistance training begins far sooner–at age 30 on average!

WHY ARE WE SEEING EARLIER ONSET SARCOPENIA

Sedentary lifestyles, poor nutrition, lack of resistance exercise, and a culture that doesn’t promote or support wellness or resistance training or proper physical education. For example: we are raising the youth without providing them the education on how to properly develop their 639 muscles in their bodies or how important protein intake is!

HOW DOES SARCOPENIA AFFECT THE BODY?

Generally, a significant decline of type II, but not type I muscle fibers are observed in sarcopenic patients.[28] Several mechanisms of the underlying pathophysiology of sarcopenia have been described:

• Age-related declines in anabolic hormone serum concentrations: Normal physiological serum levels of anabolic hormones such as testosterone, human growth hormone (HGH), and insulin-like growth factor-1 (IGF-1) have been demonstrated to function in the development, maintenance, or rejuvenation of muscle tissue.[29][30][31][32] Age-related declines of such hormones are observed in patients with sarcopenia and thus, support this underlying pathophysiology of the disease.[33]
• Insulin resistance with “sarcopenic obesity”: Aging patients often experience changes in body composition represented by increased adipose tissue alongside decreased muscle mass, coined as “sarcopenic obesity.”[34] These changes are associated with metabolic dysfunction, including insulin resistance (IR), leading to the accumulation of visceral fat mass.[35] Additionally, IR is inversely associated with skeletal muscle mass.[36]Such pathophysiology is likely mediated via dysfunction of insulin’s exerted effects on skeletal muscle – insulin resistance impairs the anti-proteolytic and MPS enhancing properties of the hormone on skeletal muscle tissue.[37] Similarly, diminished lean body mass reduces uptake of glucose into skeletal muscle, further propagating IR.[38][39]
• Age-related neurodegeneration: Progressive neurodegeneration is a commonly observed phenomenon in aging populations.[40] Aging is accompanied by a decline of alpha motor neurons in the spinal cord, loss of peripheral nerve fibers, and reduced number of neuromuscular junctions.[33][41] Considering the role of the neurological system in muscle fiber recruitment, current evidence supports neurodegeneration as underlying pathophysiology for reduced muscle strength and size in sarcopenia.[41]
• Age-related increase in inflammatory markers: Elevated levels of C-reactive protein (CRP), tumor necrosis factor-alpha (TNF), interleukin (IL)-6, and IL-1 are observed in elderly populations.[42] The catabolic effects that may be exerted by these cytokines on skeletal muscle are well documented and may present a mechanism in which sarcopenia develops with age.[43][44][45]

Basic testing methods for Sarcopenia:

Screening Tools to Identify Probable Sarcopenia

• Strength, assistance with walking, rising from a chair, climbing stairs, and falls (SARC-F) questionnaire: The SARC-F questionnaire is a screening tool that can be rapidly implemented by clinicians to identify probable sarcopenic patients. The questionnaire screens patients for self-reported signs suggestive of sarcopenia, which include deficiencies in strength, walking, rising from a chair, climbing stairs, and experiencing falls.[46] Each of the self-reported parameters receives a minimum and maximum score of 0 and 2, respectively, with the greatest maximum SARC-F score being 10.[47] Data suggests that a SARC-F score of ≥4 best predicts the need for further, more comprehensive evaluation.[1][46]

Assessing sarcopenia: muscle strength

• Handgrip test: Generally, handgrip strength is one of the two methods utilized to quantify muscle strength in patients with suspected sarcopenia. Handgrip strength correlates with strength in other muscles and is therefore used as a surrogate to detect deficits in overall strength.[48] Additionally, decreased handgrip strength predicts poor patient outcomes, including increased lengths of stay (LOS), functional deficits, and death.[48][49] Accurate grip strength measurement and interpretation of results rely on a calibrated dynamometer and relevant reference populations.[50] The Jamar dynamometer is a validated tool in measuring grip strength and may be used for this assessment.[51] The suggested cutoff point for handgrip is <27 kg and <16 kg, for males and females, respectively.[52]
• Chair stand test: The chair stand test may be used as a proxy to gauge lower extremity strength, particularly the quadriceps muscles. The chair stand test measures the number of times a patient can stand and sit from a chair, without the use of their arms, over 30 seconds.[53] This test has been established as a valid indicator of lower extremity strength in community-dwelling populations.[54] The suggested cutoff point for the chair stand test is >15 seconds for five rises.[53] 

Can you pass the tests?

The fact is that the majority of the population have increasingly sedentary jobs, fail to get two or more resistance training sessions per week, do not consume enough protein on a consistent basis, and then many add sleep deprivation, stress, and alcohol/or other drug uses to the mix. You are your habits and a product of your environment. You need to change what is making you sick. With any habit, it must be replaced, not merely extinguished. A habit left unattended will habituate itself back in. One must adopt the identity of the new habit they want. Commit. One day at a time to the new, healthier habits. When it comes to the muscle addition and retention habit, you have the ultimate healthy habit. 

Keys to muscle addition/retention:

-Nutrition (Protein, carbohydrates, and Fats, plus your micronutrients and hydration)

-Hypertrophic Resistance Training (style of training that best promotes muscle growth and stimulation of type 2 muscle fibers): 2 x Week minimum! …There are 639 muscles in the human body—good luck counting them all. Although there are three different types of muscles, the type that many of us are most familiar with is the skeletal muscle. Skeletal muscles attach to our bones, pushing and pulling our body in different directions so we can move.

-Proper recovery (rest, sleep, mobility, clearing up tissue, addressing over/under training)

Once you get your hypertrophy strength training in 2 x week or more, are consistent with your nutrition, and regularly get adequate sleep–you get to keep the muscles you build! 

Treatment: “Physical activity, particularly resistance training, effectively attenuates muscle loss and improves strength in sarcopenia, providing a means of both preventing and managing the condition.[74][75] Additionally, increasing total protein intake through supplementation or food sources can help prevent and manage sarcopenia. Specifically, consuming 20-35 grams of protein per meal is advised, as such amounts provide sufficient amino acid content to maximize MPS, thus minimizing age-related muscle loss.[76] Additionally, patients with sarcopenia are recommended to consume 1.0 – 1.2 g/kg (body weight)/day.[77] Furthermore, the greatest effects are observed when resistance training and high protein diets are combined and appear to act synergistically.”

Prevention appears to be the most effective way to deal with the potential issues that sarcopenia presents in the elderly. Nonetheless, prevention, management, and treatment of sarcopenia are most effectively achieved by maintaining physical activity and increased protein intake. Specifically, patients should be educated on the daily and per meal basis protein recommendations. Furthermore, patients should be educated on the benefits of resistance training, in combination with the aforementioned recommendations, to avoid developing or treat or manage sarcopenia.

“Currently, the most effective modalities available to fight sarcopenia are physical activity and nutrition optimization.”

The National Library of Medicine in this article fails to cite the best practices for adding lean tissue (hypertrophy strength training) or delve deeply into the most important muscle groups to focus on. This is where your experienced trainer/coach comes in! All the principles and best practices are available for those that want Sarcopenia prevention and to age gracefully and not wastefully! 

Do not wait to begin a Hypertrophy Strength Training program! It is never too late or too soon! We all benefit from resistance training–regardless of age! Everyone can benefit from meeting with a trainer that is experienced in Hypertrophy Strength Training! Whether you are a beginner or an advanced trainee or somewhere in the middle, getting an evaluation and then an optimized training program based upon where you are at, can help provide the proper framework to progress your muscles and movement, while providing you with the guidance and support to maximize your results from your efforts.

Our BEEfit gym and trainers are ready to help you make the most out of your body and fitness habit!

Cited sources:

https://www.ncbi.nlm.nih.gov/books/NBK560813/#:~:text=Sarcopenia%20is%20a%20musculoskeletal%20disease,system%20or%20impair%20physical%20activity.

https://pmc.ncbi.nlm.nih.gov/articles/PMC3060646/

BREAKING DOWN THE LARGEST MUSCLES IN THE BODY

Muscles are your organ of longevity…So what do you do to retain and add muscle? Resistance training! You’re resistant to resistance training? Let’s help you through this resistance, one day-one workout-one rep at a time until the principles and habits are so well rooted that they are automated! Where do we start? Priority principle. Prioritize major muscles and underdeveloped muscles in order of importance. So which muscles need to be prioritized? Which need more volume in terms of reps, sets, and frequency?

HAVE A PLAN!

You want to hit the gym, but you only have a little time to get in some strength training. Which muscles and movements should you prioritize? While every muscle deserves your attention, rep for rep, some muscles and movements have more returns for your efforts and time. Simply put, prioritizing the largest muscles in the body with compound movements makes practical sense. Within this broad scope, there are always individual needs to be considered and benefits to be found in working smaller muscle groups as well as larger muscle groups. Priorities are different for everyone. 

Your large muscle groups are the engines that propel your body, move your levers (aka your arms and legs), and are key to helping you avoid injuries. Additionally, the bigger the muscle, the more calories it burns in movement at rest. That means targeting your five largest muscle groups can help you look and feel better…Here’s what you need to know about the largest and strongest muscles in the body.

HOW MANY MUSCLES ARE IN THE HUMAN BODY?

There are 639 muscles in the human body—good luck counting them all. Although there are three different types of muscles, the type that many of us are most familiar with is the skeletal muscle. Skeletal muscles attach to our bones, pushing and pulling our body in different directions so we can move.

These muscles make up a whopping 40% of our body weight and are the only muscles in our body we can consciously control. When we go to the gym and commit to resistance training, we put these skeletal muscles to work to make us stronger, more stable, less susceptible to injury, to activate our lymphatic system, and to provide our muscles with ample reason to stick around and to promote new growth. MUSCLE IS THE ORGAN OF LONGEVITY!

WHAT IS THE LARGEST MUSCLE IN THE BODY?

I can’t lie…The largest muscle in the body is the gluteus maximus, also known as your buttocks, glutes, butt, posterior, et al. In terms of the largest average muscle size, the glutes are followed closely by the quadriceps, lats, hamstrings, and pectoral muscles. Simply put, THREE OF THE FIVE LARGEST MUSCLE GROUPS IN YOUR BODY ARE IN YOUR LEGS! DON’T SKIP LEG DAYS! 

YOU CANNOT SPELL, “LEGENDARY” WITHOUT “LEG DAY”

Thigh size is a direct correlation to mortality. Strong, muscular legs are a major key to longevity and a good investment! (Falling is the main cause of death/injury in the elderly and communication is a key element to longevity and if you can’t walk and move around, you are less likely to be actively communicating/interacting). 

Keep in mind that largest does not mean strongest, as the strongest muscle in the body is still up for debate. Some people say the most powerful muscle in the body is the masseter muscle in the jaw, but the gluteus maximus and quadriceps are often considered some of the strongest too.

Regardless of which is the “Strongest”, working your large muscle groups is a necessity for giving your body a strong and balanced foundation, reducing your risk of injury, and helping you look your best.

BREAKING DOWN THE LARGEST MUSCLES IN THE BODY

Working your large muscle groups gives you the best return on investment when you walk out of the gym. Without any more anticipation, here are the five biggest muscles in the body and how you can work them out.  

1. Invest in your ASSets. 

The gluteus maximus, more commonly known as your “glutes,” is one of the most powerful muscles in the body. It’s critical in almost every big movement you perform, including walking, jumping, sprinting, and climbing the stairs.

Many individuals suffer from low back pain and have no idea why. The answer might be underdeveloped glutes, known in the fitness world as “glute amnesia.” Spending big chunks of time sitting at school, work or in the car will leave your glutes disengaged for the majority of the day. Weak glutes can lead to poor posture and low back pain.

Don’t let that happen to you! Take care of your body’s largest muscle. Strengthening your glutes will help you in the gym, on the sports field, and in everyday life. Fire up your glutes with three key exercises.

“Good Mornings” 

The very best glute exercise is a hip extension deadlift. This compound movement works many of the muscles in your posterior chain, including your glutes. (Your posterior chain comprises all the muscles on the back of your body.) If you are new to exercising or working out at home, do three-five sets of 10-15 “Good Mornings” with a PVC behind your back–held into your thoracic spine for a “Chest out” posture.“ Good Mornings” demo video:  

If you feel comfortable with the “Good Mornings” movement, throw some dumbbells in your hands  to make the movement more challenging and turn this into a Romanian Deadlift! Intermediate and advanced exercisers should consider barbell Romanian Deadlifts (RDLs) with a loaded bar, heavier dumbbells, or even a plate loaded machine or cable variation depending on your equipment access, preference, and most importantly–the engagement you can get from the motion. Remember, without a stretch of the target muscle, there is no flex. And…”It don’t mean a thing if it ain’t got that sting.”

VIDEOS:

GOOD MORNINGS: https://youtu.be/L1WwZ2wCCHg?si=5NcSXQ1Qg9yBpjtp

ROMANIAN DEADLIFT WITH BARBELL:https://www.youtube.com/watch?v=ZJbyhampnsE

ROMANIAN DEADLIFT WITH DUMBBELLS: https://www.youtube.com/watch?v=dOK4eDkmgjo

SIDE STEPS WITH A RESISTANCE BAND/Banded X Walks

Lateral movements with resistance…bands, machines, cables…A simple and effective movement to fire up the upper, outer glutes is the side step with a resistance band. Position the band just under your knees. Then, position yourself into a quarter squat and sidestep slowly, leading the knee over the foot. It won’t take long until you feel this exercise in your upper, outer glutes. Three sets of ten steps to each side (20 steps per set) is a good starting rep scheme. Utilizing the abdductor/adductor machine for this muscles can also be effective, especially if looking to increase muscle strength and size.

Walking lunges or reverse step from a box…

If your coordination allows for it, Walking Lunges are a great way to build up your glutes, hamstrings, and some essential strength (if not, progress to walking lunges). If the walking lunge is too challenging, we can utilize a suspension trainer reverse lunge. Too easy? A reverse lunge from a low box with the plant foot side hand stabilizing lightly on the rig can be a great movement from beginners to advanced! Add a dumbbell in the opposite hand for extra resistance! Video of walking lunge and reverse lunge from box: 

Do yourself a favor and avoid globo gym classes that promote “Booty growth” etc. 

Here’s your three must haves:

1.Deadlift

2.Lunge

3.Hip thrust

(add a lateral movement and if you really want to add another, a glute kickback motion on a cable or using the lying leg curl as a kickback machine).

The form and execution matters most! Like I said earlier, “It don’t mean a thing if it ain’t got that sting!”

Hip Thrust

Barbell or machine variations are best once you are no longer challenged with bodyweight variations of this movement. Can you do unilateral variations from your back on the ground to your back elevated? Once you’ve graduated to these and need some more resistance to be challenged, you’re ready for the bar or glute drive machine!

Video:

GLUTE DRIVE: https://youtu.be/jA2LzrXk6hk?si=AcFUGlOl03c6DneF

UNILATERAL GLUTE BRIDGE: https://youtu.be/2Cf6SLQn3-Q?si=T7OfObXL8Qm0sHe7

2. Biggest upper body muscle? LAT’S IT!

Found just below the armpit (below the teres and rhomboid muscles) and running all the way down to the obliques (hip) and gluteus medius, the fan-like latissimus dorsi is the largest muscle in your upper body. Bodybuilders appreciate that “lats” give their back that nice tapering effect from broad shoulders to taut waist, but you don’t have to be a bodybuilder to love your lats. This muscle is critical in many upper body movements and the stronger your lats, the longer you’ll hang around. Want that cobra-like look from the front? Lat’s it. 

Your lats help you to move your core and arms. When you pick up a grocery bag from the ground and pull it into your body, you can thank your lats. Lats also play a critical role in helping you maintain good posture and avoid injury. Well-developed lats give you thoracic mobility, which means you can move your mid and upper-back. Poor thoracic mobility can lead to shoulder pain, neck pain, and low back pain, so don’t forget to give your lats some attention next time you hit the gym.

When it’s time to attack your lats, a few simple exercises can help strengthen this important muscle. It won’t take many reps to get them sizzling! Always focus on range of motion, alignment, bracing, and know that where elbows go  in the the motion–so goes the contraction. 

Angles….Vertical and Horizontal ROWING

LAT PULLDOWNS

To set up and execute this motion, you have a variety of attachment choices and set ups. Almost every major gym includes a lat pulldown machine. You’ll commonly see a metal bar connected to a cable. This is not the best attachment for most. A shoulder width, neutral grip (palms facing) is more ideal alignment. Warm up the motion with a light set or two. Grab the attachment with a neutral grip. Start the contraction in the scapula and drive your chest to the ceiling and your elbows to ground. Once you cannot pull your elbows further to the floor, release the scapular contraction and smoothly stretch back to the full stretch point of origin. Repeat until you cannot initiate the motion with the scapula. Perform two to three sets of six to 20 reps at a weight that challenges. Hitting 20 plus reps without losing form? Increase the weight. Form first and muscular tension is paramount!

Video:

Neutral Grip Pulldown: https://www.youtube.com/watch?v=U4sHJqkpUBM

PULL-UPS

Avoid kipping or swinging during your pull-up as you pull your chest to the bar and elbows to floor. DON’T ATTEMPT TO JUST HANG YOUR CHIN UP ON THE BAR–NOT THE GOAL!. Two to three sets pull-ups for the 6-20 rep range is a great goal to shoot for. If you can’t get any with bodyweight, utilize bands or a pull up assist machine to assist so you get a full stretch. Trying to build up to a pull up? Dead hangs with scapular contraction initiation are a great building tool. 2-4 sets of maximum partials each week in conjunction with lat pull downs/aforementioned pull-up assistance variations and other back movements will have you doing pull-ups before too long!

Videos:

PULL-UP https://www.youtube.com/watch?v=14P2ppSY5PM

SUPINATED, ASSISTED PULL-UP https://www.youtube.com/watch?v=j9tsT55sW7A

Rows

There are many variations and angles of rows. A good approach is to have one row motion to target the upper back (Rhomboids, Teres, and to an extent–traps and some upper/outer lats) and one motion to target the inner and lower back is a good starting place. Essentially, where the elbow goes on the contraction, the activation goes. Elbows flared off the body slightly and drawing straight back target the rhomboids: T-Bar row, lat bar row on low row cable, suspension training, overhand bar row, and meadow’s row are a few examples of upper back row motions. 

Single arm or dual cable/dumbbell/machine row with neural to supinated grips are great lower back row motions.

**Newer lifters (less than 3 years training experience) will likely benefit most from the free weight variations and suspension trainer options).

3. OH MY QUAD!

As some of the strongest muscles in the body, your quadriceps are with you every step of the way. Literally. These massive muscles located on the front of your thighs are critical for walking, running, and lifting your legs. Your “quads” also help you extend your knees and bend your hips.

If you suffer from knee pain, weak quads could be the culprit. Your quads function as shock absorbers when you run or jump. Weak quads put more pressure on your knees, which can lead to pain and knee-related injuries.

Whether you want to tone your quads or get rid of nagging knee pain, three great exercises can sculpt and strengthen these large leg muscles.

FRONT SQUAT VARIATIONS AND BULGARIAN SPLIT SQUATS

FRONT SQUAT VARIATIONS progress from goblet to bar to hack squats (and combo of other tier one quad movements: Pendulum, Leg Press, Belt Squat, Smith). With all three of those being in play from advanced lifters. The biomechanics of the motion are best learned with the goblet squat. Lifters that skip the phase of learning the goblet squat form and building strength in that motion will simply have more issues later on down the road. Simply put, get good at goblet squats before moving on to other quad dominant squat variations. 

After you get competent at goblet squats–60 plus pounds for reps with form, then consider the barbell front squat. I prefer the bodybuilder style for this movement, as it allows for greater focus on the bar being over center mass and wrist flexion doesn’t become a weak link/limiting factor. Additionally, this style lends to hands free “Zombie” Squats that are an ultimate show of alignment, balance, and form. The advantage of the barbell is increased loading capacity and similar to the goblet squat, a quad dominant motion whereby the knee flexion over the foot can be maximized.

BULGARIAN SPLIT SQUATS

These are done with the rear foot elevated and the lead foot a stride away from the base. To do this motion for the quads, it is important to get as much knee extension over the foot upon the eccentric portion of the rep. Keeping pressure in the lead foot in the the forefoot and not the heal (though we’d like the foot flush to ground), flex up from the bottom of the eccentric motion, keeping the chest out and nose over the lead foot.  

Video: https://www.youtube.com/watch?v=bkhtJINGT_g

LEG PRESS MACHINE and LEG EXTENSION MACHINE

The leg press machine can also be a great way to do a squat motion. Feet will likely be a bit wider to allow for an optimal range of motion and knees go over toes. Keep the lower back into the pad. But similar to the hack squat machine–make sure you are able to do goblet squats properly before approaching this machine for its challenges. 

Video:https://www.youtube.com/watch?v=yNx4ZeoOUDI

Leg Extension machine is a must do! Why? Ask your Rectus Femoris. Since yours isn’t likely speaking these days, I’ll let you know about this particular head of the quads…it doesn’t get stimulated much in the front squat or the bulgarian or hacks or leg press. It needs this motion for proper stimulation!

Video: https://www.youtube.com/watch?v=x56-r4gnL0U

4. HAMSTRINGS

On the other side of the coin (or legs rather )you have your hamstrings. This large muscle group consists of three muscles that run from your hip down to your knee. These muscles help you walk, climb stairs and squat down. If you have hip or knee pain, you might want to give a little extra attention to your hamstrings, as they help bend the knee and rotate your hip.

A lot of gym goers remember to work out their quads but overlook their glutes,  hamstrings and hip flexors. These muscles all work in harmony, so make sure you work them as well. Your hamstrings get primary focus with these exercises.

HAMSTRING CURLS (Lying, Seated, Nordic Curls)

Your hamstrings are like the biceps of your legs as they engage when you bend your legs. As a result, the motion for working your hamstrings is very similar to working your biceps. Hamstring curl machines are a staple at any gym. In the starting position, you’ll lie on your stomach with the backs of your ankles resting against a padded bar. Then you’ll push into your ankles and pull the bar toward your buttocks by bending your legs. Try three sets of 8-12 reps at a challenging weight. 

SEATED LEG CURLS

Seated leg curls provide a different variation of hamstring curls. If you’re looking to increase your muscle size, this exercise is for you, as some studies have said that the seated variation is more effective in achieving hypertrophy. However, both allow you to improve your strength and are injury resistant. 

With a seated leg curl machine, you’ll sit on a seat with your knees bent, and the padded bar resting against the backs of your ankles. Like the other variation, you bend your knees and pull the bar down with your ankle. Consider alternating between the two machines on different days so you can hit all your accessory muscle groups and maximize the benefits. 

VIDEO: https://www.youtube.com/watch?v=uvoYdK6TrpA

DEADLIFTS (are good for hamstrings and glutes)

Deadlifts are a great compound exercise, working several muscle groups in your legs, but they really get your hamstrings burning too. Most deadlift variation work your back muscles as well–in particular, the erector spinae. When done properly, the deadlift can target your hamstrings while also strengthening your back and glutes. To perform a proper deadlift, start standing in front of a barbell, pair of dumbbells, or even a plate loaded leverage machine designed for deadlifts. (Smith Machine, Cable variations, and a hyperextension apparatus can all be useful modalities as well)…No, a hex bar is not the same unless the user focuses on hip extension and keeps a vertical shin with no knee extension.  

VIDEO: 

unilateral Romanian Deadlift (rdl) bodyweight (bw): https://www.youtube.com/watch?v=CYHvZXxy5Wk

Dumbbell Romanian Deadlift: https://www.youtube.com/watch?v=dOK4eDkmgjo

5. PEC YES

One of the largest muscles in the upper body. The pectoralis major links the front of the chest to the shoulder and upper arm. You engage these muscles anytime you do a pushing movement, such as pushing open a door or throwing a ball. However, your pecs are responsible whenever you move your arms. Most lifters can make great progress on their chest muscles with three to four exercises.

PRESS (incline angles 30 & 45 degrees, mid at 10-20 degrees, flat at 0 degree, decline at 10-30 degree decline)

Focus on 1-2 pressing variations and see what you get from them. Overall, most people benefit from incline pressing variations most. For overall development, some flat or decline angle pressing is recommended. Over the course of one’s life, they will seek out different angles and variations for joint comfort and chest fiber development. Initially and foremost, an incline press at 30 degrees and a flat bench press–both with dumbbells, would be my recommendation. For your safety, always start with a weight you know you can handle and slowly progress. Form is more important than weight. To put that another way, your muscles grow in response to the exercises, especially at the lengthened (stretched positions), so make sure that you can get full range of motion on a movement before considering increasing the load. A second pressing motion could be of the push-up or dip variety… 

Video: https://www.youtube.com/watch?v=NQjLI4f8Mws

PUSH-UPS/DIPS (Pressing Variations worth mentioning)

You can actually grow your pecs without any equipment at all, thanks to the push-up. Push-ups are also a great warm-up/finishing exercise for experienced lifters. Start on the ground with your chest out, shoulder blades drawn together and your feet in the same position you use in your plank. Spread your fingers wide and place your hands just outside your shoulder width at your chest line. Keep your shoulder blades together and chest out during the entirety of this motion.  (  in a plank position with your arms straight, and slowly bend your elbows to bring your chest to the floor. Then push yourself back up to the starting position by extending your arms and pushing your hands into the floor. Try to do three sets of ten push-ups, or start with as many as you can. Push-ups too easy for you? Dips for the chest are a great challenge! Also try elevating your feet for a push-up progression. 

CHEST FLYS (Cable, PecDec, Dumbbell and the three angles (upper, mid, lower)

Chest flys are essentially a single joint motion and thus isolate your pectoral muscles well. They are an important motion for chest development. Regardless of the tool and angle of the motion, it is the same idea. Perform flys by gripping the two handles, packing your shoulder blades, and spreading your arms spread out wide, with a slight bend in the elbow. Keeping your arms only slightly bent, bring the handles together in the middle in front of you like you are trying to drive your elbows together. 

Video: https://www.youtube.com/watch?v=4-UDoVZHN1I

SHOW YOUR LARGEST MUSCLES THE GREATEST LOVE! (BUT SMALL MUSCLES NEED LOVE TOO!)

PRIORITIZING on the largest muscles in the body can net you the best return on your exercise investment. Working your large muscle groups reduces your injury risk while also improving your performance in all your fitness-related undertakings. Whether you’re looking to set a new personal record or just keep up with your kids/grandkids. Whether you’re young or old, or healthy or ailing–resistance training is your key investment strategy and your large muscles will yield the greatest returns. Just keep in mind that your other muscles also deserve your attention. If you aren’t sure how to put together a full-body strength-training plan, it might be time to invest in PERSONAL TRAINING to give you that extra guidance. BEEfit has personal training plans to fit every budget, designed by certified all natural professionals!

Now get your glutes to the gym — and your lats and quads, too! Find the BEEfit gym or coach near you to put your valuable muscles to work! If you’re not ready to commit to a membership, don’t worry, sign up for a Complimentary 7 Day pass to see what makes BEEfit so great. 

Into video:

Training Waiver and Membership Link below:

https://beefit.clubautomation.com/member-portal/locations/1/memberships

Email us with any questions or for personal training inquiry–we can set up personalized training programs for wherever you are at–modified for capabilities, equipment access, and goals!