🔹A.C.S.M, C.P.T. 🔹B.S. Exercise Physiologist 🔹DM or Email: iForgepro @gmail 📧 🔹We forge ourselves in the fire of our will 🔹Miami Beach
🔹A.C.S.M, C.P.T. 🔹B.S. Exercise Physiologist 🔹DM or Email: iForgepro @gmail 📧 🔹We forge ourselves in the fire of our will 🔹Miami Beach
Wanted to do sprints, non-stop rain, and traffic had me training legs instead. No weights, no problem. Lunges. Lots and lots of lunges. I performed two rounds of the workout before recording. You guys know I don’t line to record the first lift or sprint. I don’t want to make it look easy and give a false impression. 🔹 For the single-leg RDLs, grab a book bag with a long strap. Place the strap on the base of your neck & back. Not on your neck. All sets are to failure. Use the same bag for calf raises. Put some stuff in your bag for weight: books, water bottle, heavy plush towel, whatever. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #legsday #legsworkout #lunges #noweights #trainsmarter #exercisephysiology #personaltrainer #personaltraining #bootytraining #legstraining #outsideworkout #calfs #quads
Here I demonstrate how one can use stairs for a push-up workout. Apologies for the lighting and my shortened sets. The weather was a bit risky, and I already rushed a full upper-body workout. You can use your stairs with an incline push-up and work your way down the steps to make the push-up more challenging. If you want to do a declined push-up, simply do the reverse: have your feet on the steps, and work your way up the steps for more challenge, increased incline; or down the steps to make the workout easier, reduced incline.
The Dragon Flag is workout believed to have been created by Bruce Lee. I used to love training my core. I still do, however over the past few years my abs have an unfortunate tendency to violently spasm if I push them too hard, if my electrolytes are imbalanced, or if I’m just not in decent shape. 🔹 Much love to Bruce however in the video above, you can see he is hinging at his lower back as his legs get lower. This places great pressure on your lower spine. Better to keep your body straight or allow a slight curve with hips pushed forward. I have about an extra decade on Bruce compared to the age when he did this video, so I did my best. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #brucelee #dragonflag #abdominal #abs #trainsmarter #exercisephysiology #personaltrainer #personaltraining #abworkout #abdominaltraining #littledragon #coretraining #advancedcore
Yesterday was what I call a “Gremlin Day.” - A gremlin day is where nearly all your plans fail or backfire. Frustration grows, and sometimes a feeling of being overwhelmed sets in. I don’t like not being in control of my own destiny. The one thing over which I have control is my own fitness. I set a goal to run my personal best time. Despite running uphill against strong wind, I achieved my best time. It’s these trivial accomplishments that allow me a moment of relief from all the outside chaos beyond my control. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #sprinttraining #sprinter #sprinting #legsday #trainsmarter #exercisephysiology #personaltrainer #personaltraining #uphillsprints #beatingmypersonalbest #gofastorgohome #idontdodistancerunning #sprintcircuit #speedtraining
Adapt... or get left behind. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #knowledgeispower #pushupmedley #pushups #chestworkout #trainsmarter #exercisephysiology #personaltrainer #personaltraining #pushupcircuit #homeworkouts #chestday #chest &triceps #uppercurcuit
Don’t make the mistake of thinking no weights = no workout, or that heavy weights are needed. I squeezed a 4 minute chest push-up and back circuit into one minute each. Try and do a couple of these circuits and realize heavy weights are not needed for your chest & triceps. 🔹 On the next slide I squeezed a 4 minute back and bicep circuit in one minute. Granted back and biceps require a bit more creativity. Don’t have a suspension trainer? Try a couple strong dog leashes, or strong sheets with a knotted middle. Place the knot on top of a door. Place something under the door (just in case ). Close the door on the knot. Now grab the ends of the sheet and wrap it around your hands and wrists. Difficult times require adaptations and creative thinking. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #knowledgeispower #pushupmedley #pushups #chestworkout #trainsmarter #exercisephysiology #personaltrainer #personaltraining #pushupcircuit #homeworkouts #chestday #chest &triceps #uppercurcuit
Mask Wearing 101: Over the past few months, so-called experts in the government and media spread false information about the efficacy of wearing a mask. They claimed the masks didn’t work or might make matters worse for the wearer. Asinine. So all the citizens in various Asian countries who use masks are just wasting their time? Because last I checked, countries like South Korea & Taiwan have weathered this pandemic superbly, with very few deaths and limited impacts to their economy. Their leaders were competent. Their experts actually know what they were espousing. And their people were not idiots and did as instructed. 🔹 Meanwhile in America, the death toll and infection rates are higher than in any other country. Masks should have been required from day one and prolific testing performed. So, our leaders on both sides of the isle have proven their incompetence and failed the people. It’s now up to us to protect ourselves. To do so, let me arm you with some knowledge: 🔹 Wearing a mask is better than no mask. 🔹 Masks with air leaks (surgical type ) mainly protect others from you. 🔹 Masks that are sealed around the nose & mouth can help protect both you and others. 🔹 The material type (see slide 2 ) determines the filtration quality. Note: Better filtration = more difficult breathing. 🔹 The best filtration masks are best left for health workers/first responders. 🔹 Research shows the masks can offer limited protection from infected droplets leaving/entering masks. 🔹 Unlike a surgical mask, a cloth mask can be washed and reused. 🔹 I would recommend a light spritz of an essential oil like peppermint, lavender, or other anti-microbial essential oil, both to assist breathing, and to add a modicum of extra protection for cloth masks. 🔹 There are a few good YouTube vids showing how to make a homemade mask. I got my mask from amazon because I ordered it nearly a month ago, anticipating the mandate of mask wearing. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #knowledgeispower #mask101 #covid19 #protectyourself #personaltrainer #personaltraining #surgicalmasks #homemademasks #dotheywork
After wasting hours of my time for a job interview with a racist (or at least rude ) manager, decided to burn off some fire with uphill sprints. Played around with my editing app to add some actual fire🔥 🤷🏽♂️ 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology #personaltrainer #personaltraining #iphone #uphillsprints #ihatemiami
This 10-15 workout requires only a suspension trainer like the Metaball suspension trainer featured here, and a foam mat. Editing this video took me nearly 5 hours to complete due to the restrictions of you tube and Instagram. You must turn your device to landscape mode to properly view the video. DM me with any questions. Enjoy and thank you. #homeworkout #homeexercises #quarantineexercises #hometraining #fullupperbodyworkout #suspensiontrainer #pushupchallenge #iforgepro #personaltrainer #exercisephysiologist
A brief tutorial on how to get a near full-body massage using a foam roller.
Despite my lack of sleep (the construction around my building gives me no peace ) I went training on top of a parking garage. There were about a dozen vehicles spread out amongst the half-dozen floors, with people just sitting, eating, or sleeping in their car. I thought about it and sadly wondered if they were now forced to live in their cars due to the forced quarantine.😕 🔹 I wanted to create a video showing some exercises with the suspension trainer but after some sprint training and battle ropes I was exhausted, lightheaded, and just wanted to sleep. I’ll make the vid on Saturday. Unfortunately the construction is seven days a week from early mornings till night.😖 🔹 Anyone who knows me well, knows that I’m no fan of @apple . I used to be a decade ago but I feel their quality has dropped. I loathe the camera of the iPhone and as you can see above, the video quality is terrible. Sometimes I can’t even promote a post because @instagram will tell me that the quality is too low.🙄 As you can see in this post, the video quality is terrible. Despite the sun shining brightly, the video looks dark & blurry. The photo below I edited to make it look more like reality. I’ve also noticed the iPhone is really biased against darker skin tones making them appear darker and blurry. This has been a problem with every iPhone I’ve owned (yes I’m considering switching to an android ). 🔹 If anyone can provide some tips to improve the video quality before I start making these exercise video posts, please DM me. I’ll really appreciate it. I’ve looked online and followed the advice given (e.g. choosing a sunny location ) and for me the iPhone camera quality is garbage in any lighting condition. Otherwise, I’ll have to look into a stand alone video camera which is pricey. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology # personaltrainer #personaltraining #iphone #Iphoneisgarbage #iphonecamerasucks #needagoodcamera #sleepdeprived #exhausted
Posted this clip in my “stories” and liked it so much I wanted to post it here. I hope everyone is faring well during this crisis. If you still have a job and steady income, consider yourself lucky whilst asking what you can do to contribute to those less fortunate or to the medical workers on the frontlines. If you’re unemployed but not financially stressed, hang in there. Hopefully this will be over in a few weeks. If you’re just barely getting by, I wish I could help you. Just don’t give up. This too shall pass. 🔹 The suspension “TRX” trainer arrives this week. So I should be starting the vids soon. In the meantime, my shoulders are nearly healed from a stress injury a few weeks ago so I should be good to go. Sleep has also been illusive. This is worsened by the 360 degrees of construction surrounding me that starts at 6am and shakes my building like mini-earthquakes all morning. 🔹 If you’re able, I’d suggest going for a walk in the morning to get some sun and keep your body clock normal. If you live in a building and are fortunate enough to have a pool/patio area, hang out there and get some sun. Of course keep social distancing in mind and be safe. If your completely stuck indoors, chill by a sunny window for a while. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology # personaltrainer #personaltraining #supersaiyan #HIIT #speedtraining ⚡️
I get some fresh air whilst speaking about a few at home gym items, under $100, that one can use whilst under self-quarantine or social distancing. 1. A “TRX-like” suspension trainer ($40-55 ) 2. A pull-up bar iron gym trainer ($20-25 ) 3. I thick yoga mat (optional, $15-20 ) Some gym equipment (as of this video date ) are unavailable or will takes months to ship. I checked and the aforementioned items are still available and are small/portable enough to be easily shipped. As soon as item #1 arrives I will start posting workout videos that apply to the beginners and advanced.
I created a series of workouts targeting upper body “Push” (chest, deltoids, triceps ) & “Pull” (lats, upper back, biceps ) that are based on triple-set exercises. I dubbed these exercises: Cerberus. 🔹 Cerberus is a three headed fire breathing dog from Greek mythology, guarding the gates of the underworld. So, three sets for three heads. 🔹 I’m going to start posting the various Cerberus workouts as soon as my shoulders heal, as I’m currently recovering from a SLAPP labrum injury. Prior to that injury, I did get a video of the Bicep Cerberus thanks to my giant client you see towering in the video. 🔹 It may not seem like much, but these Cerberus workouts are fairly intense. For this exercise, you’ll need a cable machine (or a resistance band if no cable machine is available ) and a dumbbell. Follow the cues provided in the video. Enjoy! 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #properexerciseprogramming #biceps #bicepworkout #trainsmarter #exercisephysiology # personaltrainer #personaltraining #cerberus #cerberussuperset #cerberusexercises
I have made nearly a dozen videos starting in December with tips one can take to reduce the risks of getting #sick . I kept deleting them because I hate how the videos turn out or how I look. However, with this possible #pandemic and growing concerns in the media regarding the #coronavirus or #Covid -19 is I believe the official designation, I need to put this video out finally. 🔹 Here are some tips to help those of us that have a workout routine, reduce the risk of catching an #infectiousdisease : 1. Get #vaccinated with a #flushot . It’s not a guaranteed form of protection. The #Rhino or #Fluvirus tend to mutate often. However, many experts would consider this a “no-brainer.” 2. #Washyourhands BEFORE and AFTER your #training session and throughout the day. Take a minimum of 20 seconds to properly larger both hands and forearms. Use very warm water if possible. 3. Do NOT trust the solutions provided by the gym. It’s not in their best interest to spend money on quality sanitizing cleaners. Bring your own #sanitizing cleaners to wipe down gym equipment both before and after use. 4. Shower after your workout (before if possible as well ). #Infectiousorganisms like warm moist places and some can survive quite a while on dry surfaces. If you are sweaty, with sweaty clothes, you provide an excellent environment for pathogens to now infect you when contact is made. 5. Carry hand sanitizers in your gym back and car. Yes they are not totally effective, however it’s some measure of defense until you can get to a bathroom to wash hands. 6. Do NOT go to the gym in you’re sick. It’s inconsiderate to others and can potentially prolong your #sickness . If you have a #mildheadcold , you can do a mild workout. If you have a chest cold or flu, stay home. 7. Stop touching your face while training. Even the best #precautions can’t guarantee your hands are free from any #harmfulpathogens . Every time you run your face with your hands brings those pathogens closer to your eyes, nose, and mouth. 8. I actually invented a cool mask one can wear in the gym that can also improve your performance (still don’t have the funds to patent this part ), but the mask also protects against some pathogens.
I still see people doing the upright row exercise and even trainers making their clients do this exercise. I can’t fathom how anyone can think this is an effective way to train shoulders (deltoids ). 🔹 I’ve said it before, this exercise risks injury. It’s also an ineffective way of training the shoulders. It’s as ineffective as the “River-Dance hamstring” exercise I created in the video. Why would you place your joint(s ) in an awkward position to train the muscles? Unless it’s sport specific, or relevant to your goals, it’s unnecessary. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #theuprightrow #properexerciseprogramming #foolishexercises #injuryprevention #trainsmarter #shoulders #deltoid #exercisephysiology # personaltrainer #personaltraining #sillyexercises #riverdancehamstringexercise
Assuming the weight is the same for each exercise: In what order (from least to best ) would you place these exercises as being the most applicable for sprint training adaptation? Get the order correct and win 3 free training sessions (if you are not already a current or a former client & must live in the South Miami or Miami Beach area ). DM me for details. 🔹 Please excuse my poor form in the first two exercises. I have tendinitis in my left knee and I had already finished a leg workout prior to doing this video. Also I wasn’t sure how much weight the bosu ball can support (and I weight 185lbs ) so I lowered the weight of the bar only for that exercise. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #exerciseorder #properexerciseprogramming #exerciseprogram #injuryprevention #trainsmarter #legday #legtraining #exercisephysiology # personaltrainer #personaltraining #prizecontest #winfreetrainingsessions
How to effectively & Safely Arrange your Exercise Routine. I posted in my story (last week ) four exercises performed by a client @wholwsomemunch . The exercises were numbered as follows: 1-walking lunges with weight. 2-seated leg extensions. 3-Bulgarian squat. 4-box jumps. 🔹 I asked the viewers to guess the proper order (by proper I mean both efficient and safe ) of these exercises. No one answered correctly. The correct order should be (4, 1, 3, 2 ). Refer to the video for an explanation as to why this is the proper order. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #exerciseorder #properexerciseprogramming #exerciseprogram #injuryprevention #trainsmarter #legday #legtraining #exercisephysiology # personaltrainer #personaltraining
It takes courage, conviction, and an unwavering sense of confidence to swim against the tide of the status quo. Martin Luther King had a lower approval rating than president Trump at the time of his death. Now, conservative and liberals alike, will espouse MLK in reverence. It wasn’t always so. 🔹 I have the upmost respect for the trend setters. I do not mean the irrelevant flotsam of society: fashion, slang, dance moves, etc. I refer to those who fight for freedoms, rights, equality, education, housing, the right to pursue health and happiness for all, regardless of color, regardless of economic status. I speak of those who hold unpopular views because they have a vision that transcends current societal views. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #martinlutherking #mlk #martinlutherkingjr #mlkday #trendsetters #unpopularopinion #iforgepro #freedom #equalrights #civilrights #slate #davidweigel #galluppoll #transcendingviews #bernie2020
Tried posting this on instaTV and it just wouldn’t work. So let’s see if splitting the video works here. Part 1 of a video I made to address some of the quizzes and true/false questions I posted in my story over the past couple weeks. This first part addresses a true/false question I posted regarding muscle soreness and the false perceptions some people have regarding delayed-onset muscle soreness, possibilities on why it occurs, and possible ways to resolve it. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #DOMS #delayedonsetmusclesoreness #sprinttraining #causes #solutions #misconceptions #iforgepro #track &fieldnews #lacticacid #exercisephysiologymajor #personaltrainer #lactatethreshold #musclesoreness #science
Cloudy Sunday and a recently packed track. Thankfully, most of the people left just as I finished my warmup routine. Was rather satisfied with my sprinting and decided to record my halfway sprint. My previous sprints were faster, though you’ve probably noticed I rarely record myself training fresh. I prefer to show my performance after fatigue sets in. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #sprinting #HITT #sprinttraining #highintensityintervaltraining #iforgepro #speed #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotraining
High intensity threshold training or HITT. Since the acronym sounds similar to HIIT (high intensity interval training ) I prefer the term “Thresholds.” The difference? Interval training is when you bring your heart rate (HR ) up for a short time, then let your HR go back down or a set interval time. Think of a graph with a wave that goes up and down. 🔹 Threshold training is where you bring your HR up, and move from one obstacle (exercise ) to the next with little to no break between exercises. Your HR goes up and stays up until the round (series of exercises ) are complete. As you might imagine, Thresholds are challenging. Rest between rounds or not. 🔹 In this example I chose my least favorite exercises. Why? I personally believe it’s wise to perform a variety of exercise types (assuming they don’t cause discomfort/pain ) to challenge your body to adapt. 🔹 This Threshold’s summary: 1: Jump rope for as long as your able without faltering. 2: Rower. Try to row as far as you can (400-500 meters ) in 2:00 minutes. 3: Air Assault Bike. 10 second sprints with 20 seconds rest for 3 to 6 sprints. 4: Punching bag or shadow box 30-60 seconds (I had to cut this out video for time ). 5: Abdominal 1: hanging leg or knee raises to failure. 6: Rooted tree with wind: grab a cable machine. Place cable at or above head level. Grab handle and move away at 90 degrees from machine. Hold arms straight out in front. Slowly move arms up to head level and below in a straight line. Go to failure. 9: whilst prone on mat, raise upper body by using lower back and glutes. Slowly move arms front to back like your flying till failure. 🔹 I still have more “good vs bad exercise” videos planned. Stay tuned. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #HITT #thresholds #highintensitythresholdtraining #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotrainingcircuit
I know there’s an axiom that no exercise is technically a bad exercise, but this first exercise is just asinine. I can’t think of a reason to use this first exercise. I don’t know what to call it, however I have seen Instagram “fitness” models demonstrating this exercise many times. 🔹 You can attempt it yourself. If you have any experience with #training (perhaps even if you don’t ) you might intrinsically feel that this exercise is just wrong. Between the awkward position of the arms, the limited range of motion (ROM ), and the cumbersome means of placing the bar into that position, this exercise is several layers of “nope.” 🔹 Now the Bulgarian Split Squat is an exercise that allows full ROM, excellent #gluteactivation , and challenges both balance and strength. The challenge I find with the second exercise is the placement of the trailing leg & foot. Some people like their toes on the bench (or whatever heightened rear platform of your choosing ). Others like myself, prefer placing the top of our foot on the bench. Either way, make sure the trailing leg does not assist your in your lift. The focus is on the front leg (the floor ). If you feel pressure in the knee, move the front leg further forward. If it’s too far back, you’ll place excess pressure on the patella tendon. 🔹 Some may find that your knee passes your toe slightly. That’s okay, so long as you feel no pain/pressure in the knee. Try the Bulgarian Split Squat. Don’t bother with that first exercise. Whatever it’s called..🤔🙄 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #bulgariansplitsquats #whichisbetter #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #legday #sillyexercises #properform #legexercises
I did a little research into the comparisons of the #MilitaryPress in front versus behind the head. I intrinsically know lifting the bar behind the head places the shoulder into a position of higher #injuryrisk . What I found doing a basic internet search was MANY websites not only advocating the “behind the head” Military Press let’s just call it (BTHMP ), they insisted it was perfectly safe. 🔹 What’s vexing was how many of the articles claimed that BTHMP was perfectly safe, but then go on to state how important it was to have proper #shouldermobility to avoid #injury . This leaves readers with the false impression that if they experience pain or discomfort when performing a BTHMP, the fault lies with them; not the actual exercise. Another article from a more “steroid centric” #bodybuilding site, essentially claimed that if you are experience pain, you’re just not lifting right, or it’s your fault. The article then mentioned that the legendary Arnold Schwarzenegger and some Russian power lifter used this exercise, as if that makes it ok. 🔹 Any exercise involving #resistancetraining has some risk, but to place all the blame on the person and absolve the #exercise as being completely safe seems asinine. In the video, is an illustrated example of three main types of the #acromionprocess . Type 1 has little to no risk of #shoulderimpingement . However, types 2 and 3 have a higher chance for impingement and this injury. 🔹 I was unable to find statistics that show population percentages for which acromion process types exist (I suppose a cadaver study can be made? ) Regardless, when someone claims you need to work on your mobility or to “fix your sh*t,” you have to realize that there are limits to what you can modify. Muscle is easiest to modify. It can be strengthened & stretched. Tendons can be strengthened and slightly stretched. Ligaments are even less modifiable. Bone is the least modifiable. So if you know you have worked on both mobility and flexibility, yet your bone structure does not favor an exercise, thus leading to higher risk of injury, then why do it?! Why not use a #saferversion ?