Show Me Strength

11/19/2025

💥Neutral-Grip vs Wide Pronated-Grip Horizontal Cable Rows💥

Which one’s better?

Neither.

They’re just DIFFERENT tools for different goals. Here’s the breakdown so you can pick the right one on any given day

✅ NEUTRAL-GRIP CABLE ROW (palms facing each other)
Best when:
• You want max lat and mid-back activation with minimal joint stress
• You have cranky shoulders or elbows
• You’re chasing hypertrophy or rowing big numbers safely

Primary muscles:
• Latissimus dorsi (slightly higher EMG than pronated in most studies)
• Mid/lower trapezius & rhomboids
• Teres major + posterior deltoid
• Biceps & brachialis (more elbow flexion torque)

Bonus perks:
• More scapular upward rotation → healthier shoulder mechanics
• Easier on the wrist & elbow extensors
• Allows heavier loads with less grip fatigue

✅ WIDE PRONATED-GRIP CABLE ROW (palms down, outside shoulder-width)
Best when:
• You want to hammer the upper back & posterior delts
• You’re trying to improve that “yoke” look and shelf-like upper traps
• You need more retraction-focused work

Primary muscles:
• Upper & mid trapezius (significantly higher activation vs neutral)
• Rhomboids & rear delts (peak contraction at end range)
• Lats still heavily involved but slightly less than neutral
• Less biceps involvement → more pure back stimulus for some

Bonus perks:
• Greater scapular retraction & depression
• Builds that wide, thick upper back appearance
• Transfers extremely well to pull-ups & heavy deadlifts

Bottom line from the research & 15+ years in the trenches:
Alternate both. Neutral grip when you want to go heavy or save the joints. Wide pronated when you want to smoke the upper back & rear delts.

11/16/2025

🔥 Why Low Traps Are a Missing Link in Your Programming 🔥

In strength & conditioning, the lower trapezius is chronically undertrained—yet it’s essential for scapular stability, upward rotation, and countering the forward shoulder posture from heavy pressing & daily life. Weak low traps lead to compensatory upper trap dominance, poor overhead mechanics, and higher injury risk in presses, pulls, and Olympic lifts.

Two gold-standard, joint-friendly options

✅ Incline Low Trap Raise (45° bench, prone): Isolates low traps via scapular depression + upward rotation in a lengthened position. Minimal momentum, max fiber recruitment—perfect for hypertrophy & motor control.

✅ Wall Low Trap Raise (standing, arms sliding up wall): Functional carryover to overhead pressing. Teaches scapular control under gravity, improves serratus/low trap synergy, and scales easily for all levels.Program 3–4 sets of 12–15 reps, 2–3x/week post-pull or as a finisher. Your shoulders will thank you.

Show Me Strength | North Naples, FL

11/15/2025

🧠 SCIENCE OF THE DEFICIT

Drop the platform, elevate the gains.
Deficit Reverse Lunges & Deficit Bulgarian Split Squats aren’t just harder—they’re smarter. Here’s why:

✅ +25–30% Greater Knee Flexion
Standing 3–6” higher increases range of motion (ROM) past normal lunge depth. Studies (JSCR, 2021) show this overloads the quads isometrically at the bottom—the exact weak point most lifters avoid.

✅ Glute & Hamstring Pre-Stretch = Explosive Power
Greater hip flexion pre-stretches the glutes. Elastic recoil + SSC (stretch-shortening cycle) = higher force output on the ascent (Eur J Appl Physiol, 2020).

✅ Reduced Spinal Load vs. Bilateral Squats
Unilateral + deficit = less axial compression, more knee/hip dominance. Perfect for beat-up backs still chasing leg hypertrophy.

✅ Carryover to Sprinting & Jumping
Deficit training mimics the deep hip/knee angles in acceleration mechanics. NCAA study (2022): 8 weeks of deficit BSS ↑ vertical jump 2.3”.

📍 Naples, FL — We program deficits all the time at .

11/11/2025

🚨 Train Beyond the Sagittal Plane. Here’s the Science & the Fix 🚨

90% of daily life + most gym programs live in the sagittal plane (forward/backward). But real-world athleticism, injury resilience, and functional strength demand frontal & transverse plane control.

🔬 The Evidence:
• Lateral force production is a top predictor of sprint speed & change-of-direction ability (Hewit et al., 2011; Spiteri et al., 2014).
• Hip abduction/adduction strength imbalances >15% increase ACL & PFPS risk (Powers, 2010; Khayambashi et al., 2016).
• Oblique slings & lateral subsystems are the primary stabilizers during rotational power (McGill, 2022).

💡 Enter: Goblet Seated Side Lunges + Sliding Goblet Side Lunges

✅ Frontal plane overload → stronger VMO, glutes med/min, adductors
✅ Eccentric hip control → bulletproof knees & ankles
✅ Core anti-lateral flexion → transfers to rotational sports (tennis, golf, baseball)
✅ Scalable – DB, KB, or slider; perfect for Naples athletes from HS to Masters

1️⃣ Seated version → max hip abduction ROM, zero spinal compensation
2️⃣ Sliding version → dynamic eccentric → concentric lateral power

11/09/2025

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11/08/2025

💥THE 4X4 NORWEGIAN PROTOCOL: ELITE CARDIO IN JUST 28 MINUTES 💥

How it works:

🔥 4 min HARD (85-95% max HR)
🧘 3 min EASY (60-70% HR)
🔄 Repeat 4×
➡️ Total: ~28 min (with warm-up & cool-down)

10 PROVEN BENEFITS
1️⃣ VO₂max ↑ 12–15% in 8 weeks
2️⃣ Mitochondria & fat burn ↑
3️⃣ Artery health ↑ ~30%
4️⃣ Lower resting blood pressure
5️⃣ Better blood sugar control
6️⃣ Stronger, more efficient heart
7️⃣ 24-hour fat burn (EPOC)
8️⃣ Reduced inflammation
9️⃣ Higher lactate threshold
🔟 Improved mood & mental toughness

1. 10 min warm-up
2. 4x (4 min HARD / 3 min EASY)
3. 5 min cool-down

💬 Which benefit are YOU training for? Drop it below! 👇

11/03/2025

💥Want a stronger butt, healthier hamstrings, and hips that are explosive?💥

These two moves sometimes beat regular deadlifts — here’s why (in plain English):

1️⃣ KICKSTAND TRAP BAR DEADLIFT
• Easier on your back (handles let you stand taller)
• One foot back = deeper hamstring stretch
• Glutes work WAY harder to pull you up
Feels like: Squat + deadlift had a baby that loves your butt 🍑

2️⃣ LANDMINE SINGLE-LEG RDL
• One leg = no cheating (fixes left-right imbalances)
• Bar arcs naturally → tension from stretch to lockout
• Teaches your hip to SNAP fast (hello, sprint speed & jump height)
Feels like: Yoga stretch meets a power move

💥 Why?
Your hamstrings and glutes do the heavy lifting in sprints, jumps, and change of direction. These moves train them under stretch + at speed — exactly what makes you athletic.

📝 ADD TO YOUR WORKOUT
• Kickstand Trap Bar: 3–4 sets of 6–8 (heavy but controlled)
• Landmine SL RDL: 3 sets of 10/leg (slow down, explode up)

Tag your gym buddy who skips leg day

10/29/2025

💥 HIGH vs LOW SLED PUSH: The Science Breakdown 🧠

👉 HIGH-HANDLE PUSH

✅ Primary Target: Quadriceps dominant (knee extension)

📊 EMG studies show ~35% higher quad activation vs low push

🔥 Mechanics: Upright torso → less hip flexion → reduced posterior chain demand

🏃‍♂️ Best for: Quad hypertrophy, knee drive power (sprinters, jumpers), low-spine-shear rehab

👉 LOW-HANDLE PUSH

✅ Primary Target: Hip extensors (glutes/hamstrings) + core

📊 Same studies: ~45% higher glute/hamstring EMG, 60% more trunk flexion

🔥 Mechanics: Forward lean → horizontal force → mimics sprint acceleration

🏃‍♂️ Best for: Posterior chain power, sprint mechanics, metabolic conditioning

⚡ Pro Tip:
• High handles → quad days or deloads
• Low handles → speed/power or fat-torching finishers

📌 Source: Journal of Strength & Conditioning Research, 34(8), 2020

Tag a gym partner who needs this! 👇

10/28/2025

💥Advanced Anterior Core Killers: Barbell Rollouts + Hanging Leg Raise Up/Overs 💥

Traditional ab wheel rollouts and hanging leg raises are solid—but these scaled-up variants demand superior eccentric control, end-range anti-extension, and hip flexor strength under max tension. Here’s the science

🔹 Barbell Rollouts (vs. Ab Wheel)
• Longer lever arm = ⬆️ torque at the lumbar spine (J Strength Cond Res, 2014)
• Eccentric phase ~2–3x longer → greater re**us abdominis + oblique EMG activation (ESC study, 2018)
• Forced neutral grip → reduces lat compensation, isolates anterior chain
Pro tip: Load with 10–25 lb plates to control speed. Full lockout = full anti-extension win.

🔹 Hanging Leg Raise Up/Over Foam Roller (vs. Standard HLR)
• Pelvis must clear roller height (~12–18”) → ⬆️ hip flexion ROM past 90°
• Peak hip flexor moment arm at bottom = max psoas/iliacus recruitment (BJSM, 2020)
• Anti-extension bonus: core fights lumbar hyperextension as legs descend slowly over roller
Scale: Knee tucks → straight-leg → weighted ankle cuffs

Why are they > traditional versions?
Greater time under tension + end-range loading = superior hypertrophy & stability transfer to squats, deads, and O-lifts.

10/22/2025

💥Scaling the Landmine Press without adding weight to the bar 💥

The landmine press is a powerhouse exercise for building upper body strength and stability! 🔥 This unique movement targets your shoulders, chest, triceps, and core while being joint-friendly and versatile. Here’s why you should add it to your routine and two ways to level it up without adding weight!

🔬 Benefits of Landmine Presses: ✅ Upper Body Strength: Hits delts, pecs, and triceps for balanced muscle growth.

✅ Core Stability: Engages your core to keep you steady during the press.
✅ Joint-Friendly: The angled bar path reduces shoulder strain compared to traditional presses.
✅ Functional Power: Mimics real-world pushing movements, boosting athletic performance.
✅ Versatile: Great for all fitness levels, from beginners to pros

🚀 Level Up Without Adding Weight:

1️⃣ Half-Kneeling Landmine Press: Kneel on one knee to increase core and hip stability demands. This position challenges your balance and forces your core to work overtime!
2️⃣ Seated Landmine Press: Sit on the floor to eliminate leg drive, isolating your upper body and core. It’s a killer way to build strength and control!
Try these variations to keep progressing and sculpting that strong, functional physique.

10/17/2025

Level Up Your Posterior Chain: Why Supported Single-Leg RDLs Win

If you’re doing single-leg Romanian deadlifts (RDLs) with that back leg floating, you might be shorting your gains! Check out these supported variations—foot braced against a wall or knee on a bench—and why they outshine the standard version for glutes, hamstrings, and low back health. The RDL is a hip hinge gem, loading the posterior chain (glutes and hams) while minimizing lumbar stress—key for growth and injury prevention. Studies (e.g., Journal of Strength and Conditioning Research) show RDLs spike hamstring and glute activation, with less erector spinae strain than conventional deadlifts. But the floating-leg RDL? Instability can cause torso twist, reduced range, or back rounding, limiting load and risking strain. Research (International Journal of Exercise Science) notes balance demands cap hypertrophy stimulus.
Supported versions fix this:

• Foot on Wall: Bracing boosts stability, enhancing glute medius and hamstring stretch—up to 20-30% more activation per EMG data on staggered stances.

• Knee on Bench: The “kickstand” shifts 80-90% load to the working leg, locking in spine alignment and reducing back shear (Frontiers in Physiology).

Why better? More load, deeper hinges, and less low back fatigue mean optimal glute/ham growth and safety. Try 3-4 sets of 8-12 reps, focusing on control.

10/14/2025

🛞 Band-Resisted and Standing Band-Assisted Ab Wheel Rollouts: Science-Backed Progressions for Core Strength. The kneeling ab wheel rollout is a proven anti-extension exercise, engaging the re**us abdominis, obliques, and transverse abdominis to resist lumbar hyperextension. It enhances core stability, supports spinal health, and improves force transfer in compound lifts. For advanced trainees, two progressions amplify these benefits through biomechanical overload:

🔹 Band-Resisted Rollouts: By anchoring a resistance band behind you and attaching it to the wheel, you increase eccentric loading on the anterior core. This creates an ascending resistance curve—minimal at the start, maximal at full extension—boosting muscle activation (EMG studies show higher abdominal recruitment with added resistance). This progression enhances hypertrophy and spinal stabilization, critical for athletic performance and injury prevention.

🔹 Standing Band-Assisted Rollouts: Performing rollouts from a standing position extends the lever arm, increasing torque and demanding greater core and shoulder girdle strength. Bands anchored in front provide support at the bottom, allowing controlled progression toward unassisted standing rollouts. This challenges anti-extension capacity across a larger range of motion, driving functional strength gains.
Both variations apply progressive overload, surpassing the limitations of bodyweight rollouts. Prioritize controlled reps to maximize muscle engagement and minimize compensatory movements.


Have videos of your form?

Share them to refine your technique! What’s your preferred core exercise? Comment below! ⬇️