TFM WEEKLY NUT This week's highlights and best content in a nutshell
Hi there, here are a few fitness things you might enjoy from this week...
80% of good training comes from applying what's already been tried, tested and true for decades by some of the worlds elite strength coaches (note, I say coaches and not bodybuilders). That 80% includes proper programming, periodised training, and selecting the right exercises to hit your goals.
There's one lower body exercise I feel most people need in their lives. When programmed and progressed correctly it could be the missing link in your leg and glute development. Check out my latest article HERE to find out more.
Following on from my chin-ups article a few weeks ago (if you missed it you can read it again HERE), scroll to the bottom of this email to see one of my favourite chin-up variations for beginners.
I hope you enjoy this weeks content, and as always please feel free to reach out if you have any questions or suggestions.
Yours in strength and health, Gareth
TFM PICK OF THE WEEK
The most value-driven piece of content you can not afford to miss
There are a multitude of variations, from dumbbell or barbell, and with names like Petersen and Zercher, each with something that might be the missing link in your lower body development. Find out more about the best legs exercise you could be missing out on HERE
EXERCISE OF THE WEEK
After both an article then a PODCAST (link HERE) on chin-up grip progressions, I thought it was a nice idea to show a complete beginner variation. If you struggle to do even band-assistend chin-ups this is for you. Since the typical person is 20-40% stronger during the eccentric portion of a movement, Eccentric Ring Chin-Ups help you to perform more reps than you ordinarily would. If you haven't got rings (or a TRX) then don't worry, as these can be performed on a bar in a rack, or in a smith machine set to chin height. Remember hold at the top while you raise your legs, then try to lower in 2-4 seconds. Try to get around 6-8 of these with a full range of motion before progressing to band-assisted on a bar.
sdorsay (itrainthereforeieat) posted: " Last week in Part 1 we started talking about the missing link in your health and wellness chain. What is stalling your progress? What is keeping you from reaching your goals even though you feel like you're doing everything right? We looked into nutritio"
Last week in Part 1 we started talking about the missing link in your health and wellness chain. What is stalling your progress? What is keeping you from reaching your goals even though you feel like you're doing everything right? We looked into nutrition and fitness, the two major components that people tend to think […]
TFM WEEKLY NUT This week's highlights and best content in a nutshell
Hey - Gareth here!
Have you ever wondered what fat grip training is all about? You know, those blue thick grips you sometimes see the gym bro's attach to pretty much everything they can see in the gym.
Well those grips might just be the thing your training is missing. If you're lucky enough to have access to a thick grip barbell, or have seen or used a pair of Fat Gripz, read more below about how they can increase size and strength whilst appearing to alleviate shoulder pain.
Fat Gripz themselves contacted me about this article during the week, and loved it! So I hope you find it useful too.
Just one more thing - As you know last weekend I opened up a few spots to work with me via my distance coaching program. Those spots went FAST! However due to unforseen circumstances one of those people had to pull out before starting. This doesn't happen often, but it means I have one more opening to start working with me from this Monday.
At just £2 a day it's a great opportunity to let me take control of your training and nutrition, and feel the benefits of working with a professional such as myself. If you're interested or would like to simply find out more, just reply to this email so we can chat more.
The 10-6-10 method is a great intensity technique used to 'finish off' an isolated muscle. Best used with single-joint machine or cable exercises (pec deck as shown, hamstring curls, leg extensions etc) the 10-6-10 method should be preformed as follows: 1) 10 second isometric squeeze in the fully contracted position (muscle fully shortened) 2) 6 full repetitions emphasising the eccentric portion (3-4 second controlled eccentrics) 3) Finally, 10 partial range reps in the stretched muscle position (muscle fully lengthened)
Give it a try and let me know how you get on. Pick your exercise wisely.
sdorsay (itrainthereforeieat) posted: " You feel like you're doing everything right when it comes to your health. You're eating the "right" foods, you go to the gym, and you sleep 8 hours per night. But something isn't going right -- you're not losing the weight you want to, you're exhausted a"
You feel like you're doing everything right when it comes to your health. You're eating the "right" foods, you go to the gym, and you sleep 8 hours per night. But something isn't going right -- you're not losing the weight you want to, you're exhausted all the time, you're not making the fitness progress […]
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