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The Lat Pulldown‼ Which Grip Is Better⁉️ 🤔🤔🤔
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⏪Swipe left⏪ to see each grip perfomed
Any version of the lat pull down primarily activates the latissimus dorsi. Whenever you bend side to side, lift your arms overhead, raise your arms to the sides of your body or rotate your shoulders internally, your lats activate. Strong lats contribute to the desirable “v”-shaped torso sought by many bodybuilders, but can help anyone develop strong posture and power in the upper body. NOW take a look at how the grip changes emphasis
✅Pronated Grip: standard pulldowns move the elbows from above the shoulders to the sides of your torso, keeping your elbows and shoulders on the same plane throughout. This works the upper lats and teres major more so than the lower lats
✅Neutral Grip: Unlike standard overhand and underhand pulldowns, a close-grip pulldown with a v-bar uses a neutral palms-facing-in grip, which many people find feels a bit more natural while allowing them to hit the lats from a unique angle

That exercise is the “close-grip v-bar pulldown”, and it’s an awesome way to hammer your lats effectively while also providing stimulation to the lower and middle traps, rhomboids and serratus
✅Supinated Grip: the reverse-grip variety squarely targets the latissimus dorsi, which spans from the lower shoulder to the midback and assists in the movement of the shoulders and scapulae. Because this exercise position forces the elbows to move from above the shoulders to the front of the body near the chest to behind the back, it encourages a different range of motion than overhand pulldowns. This range of motion puts specific focus on the muscle fibers of the lower latissmus dorsi.

The reverse-grip pulldown ALSO engages the muscles of the upper and middle back, upper arms and shoulders
Let me know what ya think
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KNOW YOUR INTRA CELLULAR WATER CONTENT💦💦💦
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EATING AT NIGHT = FAT GAIN? 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are some people who believe that if you eat after a certain time at night, it’s all going to be stored as fat. That of course, is NOT true.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am going to use this egg as an example. Calories in eggs vary depending on its size, but this one has about 75 calories. Now, do you really think the calorie content will vary, depending on the time you eat it?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Of course not! 75 calories is 75 calories no matter the time you eat. The only way eating at night will make you fat, is if you constantly end up in a calorie surplus 😉 -
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When aiming to achieve your fitness goals, the road to success isn’t as straight forward as you may like
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Confucius said ‘It does not matter how slowly you go as long as you do not stop’
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You don’t need to overhaul your entire lifestyle overnight, but you do need to start making small changes and creating supportive habits and routines to take you closer to your goals, one step at a time
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When you start making progress, it’s all about keeping the momentum going at a pace that is realistic for you. You’ll have set backs along the way, but realign yourself and keep going
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Don’t limit yourself anymore, just recognise its all part of your journey 🙌🏻

Dumbbell Lateral Raises. "Pour The Water Out The Bottle!"
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When it comes to building up the muscles of the shoulder, there are few exercises that isolate the medial delt like the lateral raise. Its an isolation movement which technically means it acts on one joint, however; the elbow position has a great deal of presence in this movement. See these photos:
❌The top photo has a locked out elbow and the weight travels far above the medial delts natural range of motion. This impinges the joint near the clavicular end and forces either the trapezius or the posterior rotator cuff to overload. This ends up with a myriad of other shoulder dysfunctions down the way. Physics applies here as follows: the further away the load is from the fulcrum the more effort is needed to lift. and because the joint itself is now acting on the weight, you're leading to tears and strains! Now look below!
✅With a lighter weight, stand slightly bent over, with the elbows slightly bent, which inherently allows the upper arm to sit more adequately in the shoulder socket. This position acts as a guide for just how high you need to raise the upper arm to reach the desired ROM. I often say imagine you are pouring water out of a bottle and you'll never go wrong
Don't cheat your reps for height and/or weight as you recruit other muscles and ligaments/tendons to do work they're not designed to do!
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How to get bigger calves.
Tag a friend who has small calves🤭

🔥𝐇𝐄𝐗 𝐁𝐀𝐑 𝐕𝐄𝐑𝐒𝐔𝐒 𝐁𝐀𝐑𝐁𝐄𝐋𝐋 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓🔥
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📍The deadlift is great for athletes and recreational lifters to increase power, strength, and sport performance. It allows you to lift very heavy loads which introduces a large stimulus that the body can adapt too. Both the hex bar and barbell deadlift have some differences which may or may not benefit you depending on your goal.
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1️⃣Muscle Activation
In a study, they found that the vastus lateralis was more active during the hex bar deadlift. This was expected since it has seems to be more of a quad dominant movement from a biomechanics view point. The barbell deadlift biceps femoris (hamstring) and erector spinae (back, mainly low back).
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2️⃣Peak Force, Peak Power, and Peak Velocity
This was found to be greater in the hex bar deadlift. The position for the hex bar is better able to put the lifter at a more advantageous position in the starting phase of the lift which allows the lifter to have the enhanced velocity, force, and power. Having the load closer to the center of gravity may explain this.
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3️⃣Biomechanics
➖Hex Bar Deadlift
Moment arm at the knee increases and the moment arm at the hip decreases which ultimately will result in lower stress on the lower back.
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➖Barbell Deadlift
Moment arm at the hip is greater at the hip than at the knee joint. This increases stress on the posterior chain (low back and hamstrings).
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4️⃣Practical Application
➖Hex Bar Deadlift
May be better for someone who has a low back injury, or recovering, or have pain. It can also potentially be used to maximize explosive power
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➖Barbell Deadlift
If your goal is to strengthen the lumbar region and hamstrings, then this would be the exercise of choice.
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How do you deadlift?

SQUAT: KNEE POSITION by
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“...The big thing that we don’t want to see is your knee caving in inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd-5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee.
If you’re having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner.
Lastly, there are some elite Olympic lifters that actually purposely allow their knees to come inwards at the bottom of their squat, and seem to gain more power out of the hole because of it. However, they’ve most likely have been using this technique for many years and have developed the structural integrity throughout their joints to do so. They’re also in the performance realm; not the health and fitness realm so they’re going to adopt certain techniques to lift more weight. For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so
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𝗢𝘃𝗲𝗿𝗵𝗮𝗻𝗱 𝗚𝗿𝗶𝗽 𝗼𝗿 𝗠𝗶𝘅𝗲𝗱 𝗚𝗿𝗶𝗽 𝗳𝗼𝗿 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁?
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📍Overhand Grip
This grip is considered to be one of the safest grips to use while deadlifting. This is because your hand is pronated (palms facing you) which decreases the risk for a bicep tear. Your biceps are not as active in a pronated grip. If you were to use a supinated grip, this would be the most injury prone grip which would increase the likely hood of a bicep tear.
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📌Overhand Grip Limitation
Your grip will ultimately be challenged here. Your grip strength will dictate how much load you can actually lift. You will find that once you increase the load, the weight might want to slip out your hand.
📌The Plus Side
Your grip strength will increase, but that’s typically not what you’re trying to train in a deadlift, unless you’re a rock climber or want to increase grip strength.
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📍Mixed Grip
This grip consists of a pronated (palms facing you) and supinated grip (palm facing away from you). Each hand would obviously be using the opposite grip, hence the name, “mixed grip.” The reason why this grip is used is because the bar will not slip out of your hand as easily. Each hand is rotating the bar in opposite directions which allows for a stronger hold of the bar allowing for a greater ability to lift heavier weight.
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📌Repercussions
There is a large crowd that look at this grip as the devil and for good reason. You are at higher risk for a bicep tear, elbow or shoulder injury. As I mentioned earlier, having your hand in a supinated position will in a way engage your biceps to a greater degree, which can ultimately cause a bicep tear under heavy loads. Also, by using a mixed grip, you lose symmetry, which could result in uneven muscle development which could again, ultimately lead to injury at the shoulder
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Why you are always tired by ⁣
Being tired all the time really sucks, because you can‘t be productive and just want to sleep 24/7.⁣
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In the past I had to deal with this problem, too... ⁣
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The main reasons for that could be: ⁣
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👟 LITTLE MOVEMENT: The human body isn‘t made for sitting all the time. So make sure to get some movement after every 45-60 minutes.⁣
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☕️ TOO MUCH CAFFEINE: Especially people who consume lots of coffee are faced with this problem. It would be best to avoid coffee 8 hours before you go to sleep, to make sure that the caffeine isn‘t working anymore.⁣ Otherwise you will have sleep problems.
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💀 BAD SLEEP QUALITY: A mattress that is too hard or too soft will lead to this problem.⁣
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📱 TOO MUCH DISTRACTION: Avoid blue light at least 30 minutes before sleep. Your room should be cool, dark and quiet.⁣
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🍔 POOR DIET: A deficit in nutrients will always leave its marks.⁣
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🔋 LOW IRON LEVELS: I really want to mark this point, as this was the reason for my tiredness. Get your iron levels checked if you feel tired, dizzy or if you are dealing with dry corners of your mouth.⁣
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DOES LIFTING MAKE WOMEN BULKY? by
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Let’s talk about the myth that still drives me nuts every single time I hear it…
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Ready for it?
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This misconception that lifting weights, especially heavy weights, will make women 'put on bulk' in the same way that a man would.
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This is completely untrue.
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First of all, from a physiological perspective, women do not have the same testosterone levels that men have, making it extremely difficult (if not impossible) to gain muscle like a man.
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I love to use the race car analogy here…👇
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A female saying she doesn't want to lift heavy weights because she is afraid of getting bulky…
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…Is like someone saying they don't want to drive to the grocery store because they're scared they'll become a Nascar driver…
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…It's completely ridiculous!
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I've also had women point out female bodybuilders and say "I don't want to end up with her muscles” as if that’s something that could happen by accident…🙄
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Those bodybuilders have all variables of their life aligning with their goal of building & maximizing as much muscle tissue as they possibly can (some with the use of drugs as well).
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While you ladies won't turn into the Hulk from lifting weights…you will build ‘some’ muscle, burn more calories, and be fitter than if you didn't!
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Don't chain yourself to the treadmill every time you go to the gym! Unless of course that’s what you like to do, then go for it (just don’t lose the key 😁🤣)!
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Tag a woman/spouse/friend in your life that needs to be reminded of this!

When it comes to fat loss, no exercise will beat the calorie deficit. That’s the only way to do it 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercise is important for your health and you want to do that regularly as well - but you need that calorie deficit to lose fat 👊