All posts tagged: #Glutes

FULL MUSCLE DEVELOPMENT

Members in the gym often brag about how they lift heavy so then that must mean they’re in great shape. Tell me then why power lifters are mostly round, while bodybuilders are mostly chiselled? In generic terms this is very true. Commonly in the gym I see lifting heavy will lead to muscle growth (hypertrophy). Men and women alike add as much weight to a bar as possible, lift the bar off the rack a distance of less than six inches to squat, and then rack the bar. This type of movement will not get you the results you are looking for if your goals are overall physique development. In the example of glute development, most women are about 60% quad dominant meaning that while going up a flight of stairs, or walking, etc., the thighs are doing 60% of the work while the hamstrings, butt, calves are doing the other 40% of the work. It is tricky to get the glutes to say, “Hey, this is hard, we should help lift this weight”. The …

Ab exercises is not the key to preventing lower back issues

Way too often I work with clients that train abdominals over and over again for the purpose of abs (that won’t work by the way…diet first) or to strengthen their lower back area while completely neglecting the actual cause of their ailments. Coincidentally my clients that practice this ritual of excessive ab work have more back issues than most. Training the actual back muscles and glute area is the best way to protect our spine and avoid lower back issues altogether rather than just training the abdominals. An over abundance of ab training puts our abdominals in a shortened position (think flexed abs) pulling the front of our pelvis upwards (i.e. posterior pelvic tilt) which in turn will cause our lower back muscles to unnaturally lengthen and round out putting unnecessary strain in the lumbar area of our spine…which is why I’m a stickler for Posterior Chain exercises such as Hip Thrusts, Deadlifts, and my trusty GHD machine for a variety of movements. If you want sexy abs, focus on diet first. For lower back …

STRONG GIRLS Booty Mission

TEAM STRONG GIRLS Biweekly Progress Leaner, leaner, and leaner. That’s exactly what’s happening to the gorgeous Lori-Ann M. as she continues kicking some serious Bootay! A few off plan meals over the holidays? No problem. Free Meal on the weekends? Sure. Carbs? You betcha. Ice Cream after her workouts? Yes Ma’am. This STRONG MOMMY is the epitome of consistent and she is loving the changes in her physique! I can’t wait to get this beautiful lady in front of the camera to capture some progress pictures and truly show off her progress! So proud of you Lori-Ann! You are my Monday Motivation and I am going to go train right now…