BULLET-PROOF YOUR BODY
You are neglecting muscle groups in your training and its putting you at risk of serious injury.
A list of exercises you are not doing that will bullet-proof your body for life.
THREAD
You are neglecting muscle groups in your training and its putting you at risk of serious injury.
A list of exercises you are not doing that will bullet-proof your body for life.
THREAD
Most people go to the gym and lift like bodybuilders. They perform common compound and isolation movements with the intention of building more muscle.
This is great but doing only this will create serious imbalances and injuries in the future.
You cant solely train
This is great but doing only this will create serious imbalances and injuries in the future.
You cant solely train
the βshowyβ muscles and expect to have a healthy functioning meat machine.
You may look healthy, sure.
Wide shoulders, big arms, developed quads.
However, the human musculature is very intricate and its purpose is not to look aesthetic alone. There are many underlying muscle
You may look healthy, sure.
Wide shoulders, big arms, developed quads.
However, the human musculature is very intricate and its purpose is not to look aesthetic alone. There are many underlying muscle
groups in the body that are not entirely visible.
Muscles like the hip adductors, abductors, the rotator cuff, posterior deltoids, tibialis, wrist/grip, spinal erectors, etc, are almost always neglected by the average lifter.
Muscles like the hip adductors, abductors, the rotator cuff, posterior deltoids, tibialis, wrist/grip, spinal erectors, etc, are almost always neglected by the average lifter.
Generally speaking, most muscles have opposing muscles that perform in the opposite movement.
These are called antagonistic muscles.
You need to be training the antagonistic muscle to prevent musclr imbalances, joint issues and for good posture.
These are called antagonistic muscles.
You need to be training the antagonistic muscle to prevent musclr imbalances, joint issues and for good posture.
ROTATOR CUFF
The rotator cuff muscles play a vital role in stabilizing and maintaining the shoulder joint.
In standard bro-splits, these muscles are almost always neglected.
Also, if you are prone to shoulder dislocations you need to be training these muscles directly.
The rotator cuff muscles play a vital role in stabilizing and maintaining the shoulder joint.
In standard bro-splits, these muscles are almost always neglected.
Also, if you are prone to shoulder dislocations you need to be training these muscles directly.
1. External Rotation
This is by far the best isolation exercise for the external rotator cuff muscles.
Lower the DB slowly to about 90 degrees from starting position.
Build up strength over time in the 12-15 rep range.
This is by far the best isolation exercise for the external rotator cuff muscles.
Lower the DB slowly to about 90 degrees from starting position.
Build up strength over time in the 12-15 rep range.
2. Internal Rotation
Unlike the external rotation, the internal will train the anterior rotator cuff muscle. It is the antagonistic muscle of the external rotator.
Same idea here. Train to get stronger gradually overtime in the 12-15 rep range.
Unlike the external rotation, the internal will train the anterior rotator cuff muscle. It is the antagonistic muscle of the external rotator.
Same idea here. Train to get stronger gradually overtime in the 12-15 rep range.
POSTERIOR DELTS
This muscle surprisingly gets neglected by many bros in the gym.
Their shoulder days typically consist of lateral raises, front raises, and pressing movements.
1. Seated Bent Over Flys
This is a simple yet effective exercise for the rear delts.
This muscle surprisingly gets neglected by many bros in the gym.
Their shoulder days typically consist of lateral raises, front raises, and pressing movements.
1. Seated Bent Over Flys
This is a simple yet effective exercise for the rear delts.
Train this movement in the 15-25 rep range.
This same movement can also be done standing as seen in the image below.
This same movement can also be done standing as seen in the image below.
HIP
Often people develop hip imbalances due to sitting for long periods of time everyday.
Most lifters also never train this muscle group effectively if at all.
1. Horse Stance
This is one of the best overall hip exercises. You will find it difficult to hold initially.
Often people develop hip imbalances due to sitting for long periods of time everyday.
Most lifters also never train this muscle group effectively if at all.
1. Horse Stance
This is one of the best overall hip exercises. You will find it difficult to hold initially.
Work up to holding this position for 2-5 minutes to develop your hip muscles.
2. Adductor Squats
A great exercise for the inner muscles of yhe hip.
Do these bodyweight first.
2. Adductor Squats
A great exercise for the inner muscles of yhe hip.
Do these bodyweight first.
GRIP STRENGTH
When was the last time your directly trained your hands, wirsts, and forearms directly and with intention?
A solid grip strength is the foundation of many lifts.
Whats the point of having big showy muscles if your wrists and hands are weak and fragile?
When was the last time your directly trained your hands, wirsts, and forearms directly and with intention?
A solid grip strength is the foundation of many lifts.
Whats the point of having big showy muscles if your wrists and hands are weak and fragile?
1. DB Hex Holds
This is a great exercise for hand and finger strength.
If your grip gives out when deadlifting, this is your go-to exercise.
Do these with 10-15 pound dumbbells and walk with them for as long as you can.
This is a great exercise for hand and finger strength.
If your grip gives out when deadlifting, this is your go-to exercise.
Do these with 10-15 pound dumbbells and walk with them for as long as you can.
2. Farmer Walks
One of my personal favorite exercises is the farmer walk/carry.
This is a great exercise of forearm and trap development.
Work your way up from light dumbbells to eventually holding your own bodyweight in total and walking with it.
One of my personal favorite exercises is the farmer walk/carry.
This is a great exercise of forearm and trap development.
Work your way up from light dumbbells to eventually holding your own bodyweight in total and walking with it.
3. Pronated Curls
This is a great exercise for the extensor muscles of the forearm.
It is essentially a bicep curl with your hands facing downward in what is called a pronated position.
Train these for reps of 10-15.
This is a great exercise for the extensor muscles of the forearm.
It is essentially a bicep curl with your hands facing downward in what is called a pronated position.
Train these for reps of 10-15.
NECK
Perhaps the most neglected muscle group on this list.
Your neck is what supports your skull and brain. It must be kept strong and sturdy.
1. Lying Neck Flexion
Start by doing these without added weight.
These will train your neck flexors.
Perhaps the most neglected muscle group on this list.
Your neck is what supports your skull and brain. It must be kept strong and sturdy.
1. Lying Neck Flexion
Start by doing these without added weight.
These will train your neck flexors.
2. Lying Neck Extension
Begin by doing these with no added resistance too.
This is an especially great exercise for those who develop neck pain from prolonged use of their phone or computer.
Begin by doing these with no added resistance too.
This is an especially great exercise for those who develop neck pain from prolonged use of their phone or computer.
KNEE
Many people develop knee problems as they age.
Here are a few exercises that will strengthen the knee joint and patellar tendon.
1. ATG Lunges
Get into the position below with your knees past your toes.
You do not have to go this deep.
Many people develop knee problems as they age.
Here are a few exercises that will strengthen the knee joint and patellar tendon.
1. ATG Lunges
Get into the position below with your knees past your toes.
You do not have to go this deep.
Hold this position for short intervals. Do these bodyweight only first.
2. Reverse Sled Pulls
One of the best knee strengthening movements.
2. Reverse Sled Pulls
One of the best knee strengthening movements.
TIBIALIS ANTERIOR
You likely train your calf muscles but do you train its antagonistic muscle?
The tibialis anterior is almost always neglected by many people and lead to shin splints and imbalances.
For overall leg and ankle mobility, training this muscle group is a must.
You likely train your calf muscles but do you train its antagonistic muscle?
The tibialis anterior is almost always neglected by many people and lead to shin splints and imbalances.
For overall leg and ankle mobility, training this muscle group is a must.
It is a very simple muscle to train.
Its main role is dorsiflexion of the foot.
You can use dumbbells or bands. Start very light.
Its main role is dorsiflexion of the foot.
You can use dumbbells or bands. Start very light.
ERECTOR SPINAE
These are some of the most vital muscles to be training.
Strong erectors will keep your spine healthy, stable and prevent disc herniations that often arise with age.
These are some of the most vital muscles to be training.
Strong erectors will keep your spine healthy, stable and prevent disc herniations that often arise with age.
To train this muscle group optimally, you cannot be performing deadlifts alone.
Deadlifts are a hip hinging movement which keeps the spine in neutral position.
To effectively train the erector spinae, spinal extension must be implemented.
Spinal arching is most effective for
Deadlifts are a hip hinging movement which keeps the spine in neutral position.
To effectively train the erector spinae, spinal extension must be implemented.
Spinal arching is most effective for
this. Begin doing this with no added resistance and slowly incorporate light dumbbells.
These should be done for very high reps of 20 atleast.
These should be done for very high reps of 20 atleast.
WRIST
Strenghthening the wrists is a must to prevent injury.
One of the best exercises for the wrists is doing knuckle push-ups.
You work the wrists very effectively while also getting a better rang of motion for the chest.
2 in 1.
Strenghthening the wrists is a must to prevent injury.
One of the best exercises for the wrists is doing knuckle push-ups.
You work the wrists very effectively while also getting a better rang of motion for the chest.
2 in 1.
Thanks for reading.
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That way others can get some of the value too.
Like and retweet if you found this thread valuable.
That way others can get some of the value too.
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