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Up at 5am on a Saturday to train a client who cancels. Go back to bed? I don’t think so. #gettowork
Many techniques used to extend sets involve higher reps and moderate weight. These work fantastic for smaller exercises but if you want to be as strong as you look you must be doing compound movements. Rest/pause sets work nicely when trying to extend a set with a higher percentage of your max. I do 2 sets of anywhere from 5-8 reps to prepare for the rest/pause set. The main set is done to near technical failure and then with short rests try to double this number. Here I went 5+2+2+1. It takes some practice to hit your rest periods just right but it’s worth it in added strength and muscle. #verticalbenchpress at Evolve Strength Sunridge
When applying set extending techniques you need to pair the right protocol to the appropriate exercise. Using a drop set for lateral raise, I chose the cable because I can make very fast changes and not miss a beat. You can do it with DBs but I feel this is better. I would not choose drop sets for bench press or DB press because the weight drops would take too long. In that case I would choose rest/pause, holds, or extended negatives. If you train with partners it opens up your options more but for those of us that train alone there are limitless ways to extend a set with a little imagination. #itrainalonewithnobodyelse at Evolve Strength Sunridge
I don’t recommend purposely moving slowly on the contraction portion of exercises but extending the negative is very effective in specific situations. You can overdo it though, so be selective when and where you use it. #specialappearancebynathalie at Evolve Strength Sunridge
I remember first reading about rest/pause training in the mid 80s and it was far from new then. The gist of it is warm up to a weight that you can get 4- 8 reps with. After this initial set, take short rests and try to get 8-16 reps total over a few sets. It still remain one of the best ways to add size and strength but is not appropriate for all exercises. For legs I will use it for leg press but not squats because of the lower back fatigue that increases chance of injury. #brokeback #spinal at Evolve Strength Sunridge
Biceps need a boost? Of course they do. There are many ways to extend sets none of which I have invented. Luckily stealing methods is perfectly fine in health and fitness. This set actually combines 3 different techniques. I start with a weight that is about a 15 rep max. I do sets of 4 with 10-15 sec rest in between trying to get 6 total sets. On my last rep I lower the weight as slow as possible aiming for at least 5 seconds. Finally I turn my palms slightly out and hold the stretch at the bottom until I feel my will to live slipping away. #yesithurts #nowhining at Evolve Strength Sunridge
Good job today @capital.gainz You’re a champ.
My friend and fellow referee and lifter, the infamous Joe Stockinger, graced the platform today. Joe turns 89 years young on the 17th. He weighed in at 64.1kg and went 9 for 9 and finished with:
Squat - 122.5kg (270lbs)
Bench - 70kg (154lbs)
Deadlift - 180kg (396lbs)
If ever there was an example of you’re never too old ... #nevertoolate @powerliftingmotivation at Calgary, Alberta
Strength circuits can be a fun and efficient way to train if you have access to the equipment. Luckily @evolve_strength_sunridge and my own gym have everything I need but you could also make it work with some DBs or KBs. Just pick 3 compound exercises and do 2-3 reps with about 80%. Rest about a minute between each exercise. You can get a lot of quality reps in under an hour without killing yourself. #droppingtheweightsstillfeelswrong #Ionlydropotherpeoplesweights at Evolve Strength Sunridge
A snapshot of a clients weight loss over the last 3 months. He is not always perfect but he is very consistent overall. The downward trend is exactly what to expect but it is not a straight line. Progress is made in weeks and months not meals and days. at Evolve Strength Sunridge
After I hurt my shoulder in January I could not do any pushups so I had not really done them for about 11 months. Last week I started doing them again with the parameters of how many full pushups I could do in 4 sets with 2 min rest between. I thought 100 was reasonable but I failed badly. Things improve quickly when you work and today after doing them 5 out of the last 6 days got 100. I won’t try to do more than this but I will shorten the rest periods to make them harder. at Evolve Strength Sunridge
Bodyperformance Winter Classic going on tomorrow at Trec Fit in Ranchlands. Come down and say hi and see what it’s all about.
Operation too fat to be 83kg is going along as expected. Don’t post about it much mostly because like lots of things it’s not exciting. Lots of days just showing up and putting in the time and not eating like a 4 years old. The more days in a row you do that the better off you will be. Luckily @evolve_strength_sunridge has tons of toys to work with my attention span that coincidentally is also like a 4 year olds. #squirrel at Evolve Strength Sunridge
Incline DB curls are a favourite of mine and end up in a lot of programs. Some people find their elbows get irritated by them so this is a good option if you have the equipment. Keep the palms up and make sure you fully extend the arms at the bottom. You can easily rig this up with a couple of bands if you don’t have a cable machine. #ifyougotarmbaredasoftenasmeyouwoulddocurlstoo #pipecleanersimpressnoone at Evolve Strength Sunridge
I would be offended but really, seems about right. #earlychristmasgift #myheartgrewtwosizes
Got a chance to work with David on Saturday and I am not sure who learned more me or him. He is a Special Olympian who holds the national squat record with I believe 341 lbs. He also deadlifts about 400 at around 160lbs body weight. #nolimits. at Evolve Strength Sunridge
If you are interested in a service I provide let me know and we can set up a free consultation at your convenience. Want to come try out the new gym? Let me know and I will set you up with a 7 day free trial and a couple training sessions on me. at Evolve Strength Sunridge
Tweaked my back pretty good at jujitsu on Friday night. Tightened up a lot over the night and Saturday was pretty miserable. From experience I knew exactly what would straighten it out. Reverse hypers with a focus on traction in the bottom let me wake up today pain free. If your gym doesn’t have one of these you are at the wrong gym. #morethanjustfordecoration #sothatswhatthatsfor at Evolve Strength Sunridge
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