For the purpose of this blog I’d like to throw out some challenges and highlight some exercise which I feel will add some serious value to your current routine, given that they are mostly equipment free and bodyweight, as well as really highlight some of the things you are lacking strength in. You could come away from this isolation period as a mobility god with a mean pistol squat and seriously low lateral squat, it’s up to you.
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Advanced lifting techniques:
For the purpose of this blog I’d like to dive into the world of advanced overload principles. This type of training is great to add some extra stimulus to your work out and potentially enhance the strength gains you are already getting from your training routine. This type of training is reserved more so for advanced lifters who have already built a solid base within the weights room, and need an added kick in their regime.
Training with intent:
For the purpose of this blog post I’d like to talk about neurological adaptations to strength training, and in particular the value of training with intent. Intent refers to how hard and fast you aim to shift a weight and is an important part of training with weights, however often overlooked.
Maximising glute engagement:
For the purpose of this blog I’d like to touch on the role of the glutes, and how to best see increases in strength and hypertrophy in this area through the use of various lower body exercises. As the glutes are an extremely important muscle group as a whole, I feel it is important to shed some light on what is going to be your best approach to not only improving the aesthetics of your gluteal region, but also understanding how to best improve the function and strength of this area.
Pulling variations:
For the purpose of this blog post, I am going to dive a little into the world of weightlifting, specifically the clean and its derivatives. Firstly, I’d like to mention that I do not expect most people to have the ability to go ahead and perform a full clean from the floor, as this is a very technical movement which requires a lot of specific practice and coaching. What I do propose however, is that you become familiar with the accessory work associated with a clean, known as the derivatives. These movements, such as a rack pull, jump shrug and specifically the hang power clean have been shown to have similar if not greater benefits in harnessing athletic power and strength within the gym; making them an appealing option within a training program.
Mobility/strength continuum:
I’d like to shift the focus to another often over looked aspect of strength training; mobility. The reason I’d like to go down this road is because I’d like to put mobility and strength training on somewhat of a continuum, having mobility work down 1 end and strength training along the opposite end of the spectrum. I do not believe for a second that the 2 are mutually exclusive, in fact I believe the opposite. I think that there are a number of people who could benefit from less strength training and more mobility work, whilst there are plenty of people who are too mobile and just need to get stronger.
Improving weaknesses:
I think it goes without saying, that we all want to be the best at everything when it comes to training within the gym and preparing our bodies. Unfortunately, everyone will have their gifted strengths along with their weaknesses; it’s just how we are built. Within this blog I am going to highlight the areas where imbalances might appear and give you a practical perspective on how to correct for this.
Hypertrophy Part 3:
For the final installment of my 3 part mini-series on hypertrophy, I am going to round this topic off with an insight into nutrition. I am going to keep my focus directly relating to post work out nutrition and the physiological changes that take place within the body during training. I believe there is a lot of conjecture regarding protein and carbohydrate intake and I’d like to clear a few things up so that you are well on your way to understanding what to do and why.