TFM WEEKLY NUT This week's highlights and best content in a nutshell
"How are you sleeping?"
It doesn't matter if your goals are to get leaner, bigger, stronger of healthier, this is one of the first questions I ask all of my new clients.
Stress hormones going haywire, testosterone plummeting, blood sugars all over the place, and a massive reduction in life expectancy. These are just some of the associated effects of poor sleep (quality and quantity).
Lack of sleep and other things like it (i'll get in to these others another time) I like to call your "nails in a tyre". You see whilst you might be inflating your tyres every day by working out, eating well and ticking all of the boxes, theres always something in your tyres causing them to deflate over time. These are the holes you need to plug to stop the air from escaping, and unless you do you're not going to be traveling far.
Having an injury you're not dealing with is another good example of a nail in the tyre.
Far too often we think about the things that inflate our tyres, rather than what's going to help us plug the existing holes. If sleep is one of them then check out the article below for a few of my favourite sleep tips.
As always feel free to reply to this email if you have any questions or suggestions.
Check your ego at the door with this one. The SSB Cyclist Squat is a world class quads developer💪 Drop the weight and focus on tension, feel the "mind muscle connection" and slow down the eccentric⬇️
The SSB Cyclist Squat is also a great Vastus Medialis (VMO) strengthener, which is an important factor in patella tracking and for knee health.
Exercise can also be done with a straight bar, although the safety bar allows a more vertical torso (meaning more knee/quads dominant).
sdorsay (itrainthereforeieat) posted: " This post is for everyone who spends their days worrying about and taking care of other people. For moms, dads, doctors, teachers, health care professionals, and everyone else who's life revolves around the well being of other people. This, today, is "
This post is for everyone who spends their days worrying about and taking care of other people. For moms, dads, doctors, teachers, health care professionals, and everyone else who's life revolves around the well being of other people. This, today, is for you. And my question to you is this: When was the last time […]
TFM WEEKLY NUT This week's highlights and best content in a nutshell
Hey - Gareth here.
Hope you're having a great weekend!?
I was super excited this week to have a feature article published on T-Nation. If you're not familiar with T-Nation they are THE most respected website for men serious about their training. They only feature the best articles from top Strength Coaches in the world, so I feel privelaged to be amongst people I remember idolising from when I was around 15 years old. I've got one coming out next month in there too, so keep an eye out for that.
See the link below for the t-nation article. It's written for the serious lifters and Coaches out there that want to learn about using isometrics to potentiate muscle activation. Great especially for Rugby players and explosive athetes.
Talking of activation, I've got an article for STACK (an ESPN and NFL partner) out the end of next month where I talk "glute activation" drills. You can use these as warm-ups or during the rest periods between sets to help 'rewire' the brain and teach proper glute contraction. They also make great glute finishers. You'll have to wait for that article, but until then check out the exercise videos further down this email for some great glute-busting ideas.
Until next week. Yours in strength and health Gareth
TFM PICK OF THE WEEK
The most value-driven piece of content you can not afford to miss
Push and pull without moving a weight. Sounds odd but it works if you're wanting to get stronger or instantly perform better. Here's how!
EXERCISE OF THE WEEK
Monster Band Walks (video above) are a great example of a "glute activation" drill that can easily be used as part of a warm-up, in-between sets of heavier lifts, or even as a high-rep glute isolator at the end of a workout. For slightly more advanced glute activation drills check out these BANDED CLAM RAISES and these STANDING FIRE HYDRANTS (my personal favourite, especially for knee stabilisation)
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