CK Strength and Performance Strategies

@ckstrength

Let’s talk TERMINOLOGY 📕💪🏼 For Strength and Hypertrophy training, it’s important to know the phases (tempo) of your lifting, and how to use them for MAXIMUM PROGRESS 🔥🔥🔥 1. Eccentric The Eccentric phase is the part of the lift where your muscles are lengthening to control the weight, descending with gravity. This is generally the LOWERING phase of any lift (see the example of Lat Pulldowns in which the eccentric looks a little different) The Eccentric is one of the most important parts of the lift to control if your goal is getting jacked, and even more so if your goal is injury prevention. Use at least a 1-second Eccentric for max control and progress. 2. Isometric “the PAUSE” Technically speaking, an isometric is any phase of the lift where your muscles are exhibiting force without movement. The isometric you NEED to emphasize if your goal is HYPERTROPHY and MOBILITY is the loaded stretch 💪🏼 Generally this is pausing at the “bottom” of the lift (Squat, RDL, bench press etc) or at the point of GREATEST STRETCH / muscle length (“top”of a lat-pulldown or “forward” position of a row) Emphasizing a pause (via a FULL STOP with tension) ensures you are safely maximizing the most beneficial part of the movement for Hypertrophy 🔥🔥🔥 3. Concentric This is the “lifting” part of the movement - in this portion you are exerting as much force as possible to move the weight against gravity. For maximum Strength and Hypertrophy progress, pursue as FAST and explosive a concentric as possible while ensuring your form stays consistent. Remember, FORCE = Mass x Acceleration So a fast concentric is a forceful concentric 💯💯💯 Thanks to @tucsonstrength for the demo #strength #hypertrophy #tempo #tucsonstrength #bodybuilding #powerlifting #ckstrength #trainwithpurpose #science #sportscience #benchpress #latpulldown #control #eccentric #concentric #pause #fullrom #workout #coaching #hypertrophycoach #onlinecoaching

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@ckstrength

🚨3 TIPS🚨 Cable Row: (These tips apply to most any row, too) 1. Keep your torso: - Perpendicular to the floor - Parallel to the machine in front of you AT MOST, torso/hips should be at 90 degrees (don’t lean back) You can even lean FORWARD slightly (with your back flexed) to maximize the LOADED STRETCH. 2. Use a FULL Range of Motion - Reach ALL the way forward, elbows locked (Imagine your shoulders are moving down and forward) - Let your shoulder blades move as far apart as possible, before bringing them back together forcefully. - Bring the bar to your belly/chest EVERY REP (use as standard a ROM and technique as possible) 3. Keep your eyes and chest UP - This keeps your back FLEXED AND RIGID, letting you work your pulling muscles, and not your lower back - Imagine you are putting your shoulder blades “into your back pocket” -BEND YOUR KNEES to make this position more comfortable (especially if you have tight hammies) Give these tips a try, and COMMENT if you use any of these in your training already! LIKE and FOLLOW for more tips like these 💪🏼💪🏼👊🏼👊🏼 #musclebuilding #rows #backday #pull #hypertrophy #fullrom #stretch #mobility #strengthtraining #hypertrophytraining #optimal #gains #upperbody #upperbodyworkout #trainingtips #functionalbodybuilding #bodybuilding #functionalmuscle #tucsonstrength #rangeofmotion #tucsonpersonaltrainer #onlinecoaching #ckstrength

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@ckstrength

3 Goblet Squat Mistakes (I see beginners make these all the time 👀) MISTAKE 1: Incorrect Weight placement Holding the weight ON your chest, or WAY too far away from you is super common. Both of these throw off the balance of this movement and ruin its potential as a strength learning tool. INSTEAD: Hold the weight CLOSE to your upper chest, but not on it. Think just touching your shirt, or at most 1-2” away. As the name suggests, hold the weight/KB under your chin, as though you are drinking from a GOBLET. MISTAKE 2: Using the weight as a counterbalance Instead of loading your legs, you are LEANING BACK with your hips and torso, using your bodyweight to offset the weight of the kettlebell. This keeps you from practicing the balance needed for back squats and also “unloads” your quads and glutes. INSTEAD: Bend your knees and plant your toes on the way down. Distribute weight evenly between your heels and toes and ensure you are keeping your legs “under” your center of balance. MISTAKE 3: Allowing the weight to MOVE AROUND This one is caused by using too heavy a weight than you can handle, or just being lazy. Instead of applying tension with your upper body to hold the weight still, you are allowing it to move around. INSTEAD: SQUEEZE the KB/weight TIGHT in your hands to create TENSION. Keep the weight in a fixed position at your upper chest. Lock your elbows “in” under the weight, and keep your shoulders down and chest up to maintain back tension. Give these 3 Goblet Squat improvements a try COMMENT if these tips help you Need help? Check out VIRTUAL GROUP COACHING (Link in bio) DM for more info 📩 #strength #strengthtraining #beginnerstrengthtraining #gobletsquats #gobletsquattips #personaltraining #tucsonstrength #newbiegains #tucsonpersonaltrainer #ckstrength

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