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Show Me Strength, 14700 Tamiami Trail N Unit 27, Naples, Naples, FL (2025)

12/15/2025

🐉 Level Up Your Core Like Bruce Lee: The Dragon Flag 💪

If you’re chasing that rock-solid anterior core strength, the dragon flag is your ultimate weapon. This advanced calisthenics move primarily blasts your re**us abdominis (those “six-pack” muscles), while recruiting obliques, transverse abdominis, hip flexors, lats, and even glutes for full-body tension. Scientifically, multi-muscle exercises like this improve functional strength, stability, and posture—reducing injury risk in daily activities and sports, as shown in studies on compound movements.

Key benefits:

• Superior Core Endurance: Builds isometric strength to hold your body rigid under load.
• Enhanced Stability: Strengthens deep core muscles for better balance and spinal support.
• Functional Power: Translates to improved performance in lifts, runs, and other athletic pursuits.

Now, let’s break down two killer variations

Intermediate Option (right): Start from the top position (body vertical, gripping a bench or bar). Slowly lower your torso until your tailbone gently touches the bench or floor—then lower your legs from there. This breaks the movement into phases, shortening the lever arm and easing the demand on your anterior core, making it perfect for building control without overwhelming intensity.

Advanced Challenge (left): For the real test, keep your body arrow-straight from shoulders to toes. Lower controlled without letting your tailbone touch—essentially “casting” your feet out horizontally at the bottom while maintaining full tension. This maximizes anterior core engagement, demanding elite strength and body awareness to avoid sagging.

Pro tip: Master negatives (slow lowers) first, and always prioritize form to protect your lower back. Start with 3-5 reps, 3 sets, and progress as you build strength!

12/12/2025

💥Scale the classic Inverted Barbell Rows💥

If you’re looking to build a strong, balanced back while improving your posture and reducing injury risk, inverted barbell rows are a game-changer.

This bodyweight exercise targets key muscles like your latissimus dorsi, rhomboids, trapezius, and rear deltoids—essential for pulling movements in daily life and sports.
Scientifically, studies show that horizontal pulls like inverted rows activate the upper back more effectively than vertical pulls (e.g., pull-ups), helping correct imbalances from desk work or pushing exercises. Plus, they enhance scapular stability, which research links to better shoulder health and reduced pain.

Ready to level up? Here are two proven progressions to make it tougher:

1. Elevate Your Feet on a Box
�Place your feet on a stable box or bench. This increases the angle of your body, forcing you to lift more of your bodyweight. Science backs this: Greater incline ramps up muscle activation in the back and core, mimicking advanced rows with added resistance. Start low and build up!

2. Single-Leg Variation
�Lift one leg off the ground while rowing. This adds instability, engaging your core, glutes, and stabilizers more intensely. Electromyography (EMG) studies confirm unilateral exercises boost muscle recruitment and improve balance, preventing asymmetries. Alternate legs for even gains.

Form Tip: Keep your body straight like a plank, pull your chest to the bar, and squeeze your shoulder blades. Start with 3 sets of 8-12 reps. Who’s adding this to their routine? Tag a workout buddy! 👇

12/11/2025

💥Make the trap bar deadlift tougher without adding weight💥

This powerhouse lift isn’t just for building strength, it’s backed by science as a safer, more efficient alternative to conventional deadlifts.

Research shows it allows you to lift heavier loads with up to 15% less stress on your lumbar spine, reducing shear forces and making it ideal for athletes or anyone with back concerns.

It ramps up peak power output and velocity for better sports performance, while hitting your quads harder alongside glutes, hamstrings, entire back, and core for balanced muscle activation.

Plus, it’s easier to master good form without needing a mixed grip or risking hyperextension.
Want to scale it up without piling on plates? Try these two variations:

1. Deficit Trap Bar Deadlift: Stand on a 45-pound plate to increase the range of motion. This boosts quad and posterior chain strength, enhances force production, and demands more from your glutes, hamstrings, and lower back—perfect for building explosive power.

2. Kickstand Trap Bar Deadlift: Adopt a staggered stance with 90% of your weight on the front foot and the back foot lightly supporting for balance (like a bike kickstand). This unilateral twist strengthens one leg at a time, corrects imbalances, improves stability, and helps bulletproof your knees against injury—all while ramping up glute and ham activation.

Add these to your routine for serious gains! What’s your favorite deadlift variation? Drop it below. 👇

12/08/2025

💥Pistol squats are one of the best lower body exercises on the planet, but what if you can’t quite do one yet?💥

Here’s why science says they’re amazing

✅ Unilateral training fixes strength imbalances and dramatically improves stability (studies show single-leg work activates the glutes 20–60 % more than bilateral squats)

✅ Huge ankle dorsiflexion & hip mobility demand → translates directly to better running mechanics, jumping power, and injury resilience

✅ Insane quad, glute, and core activation with almost zero spinal loading (perfect if back squats bother you)

✅ VMO (that teardrop muscle near your knee) lights up like crazy → stronger, healthier knees.

But full pistols are brutally hard. If you’re not there yet, don’t force ugly reps! Scale smart with these two proven regressions

1️⃣ Banded-Assisted Pistol Squats
Loop a light band around the knee of your working leg and anchor it high (door or rig). The band helps you on the way up without removing the bottom-range challenge. Research on accommodating resistance shows this keeps tension high where you’re weakest.

2️⃣ Counterbalance Box Pistol Squats
Sit back to a box or bench while holding a light plate or dumbbell out in front of you. The counterweight shifts your center of mass forward, drastically reducing the ankle and hip mobility demand while still training the exact movement pattern.

Master these → full pistol incoming 💪

LegDayScience

12/07/2025

🚀 Single-Leg Hip Thrust vs Front-Foot Elevated Single-Leg Hip Thrust

Which one wins for posterior chain gains?

Here’s the science breakdown 💡

Standard Single-Leg Hip Thrust 🟢

✅ Already elite glute & hamstring activation (EMG often 1.5–2× higher than bilateral)
✅ Fixes left/right imbalances
✅ Huge carryover to sprinting & jumping
✅ Beginner-to-advanced friendly

Front-Foot Elevated Single-Leg Hip Thrust 🔴

✅ Dramatically increased range of motion (extra 20–30° hip flexion)
✅ Deeper glute & hamstring stretch under load = greater mechanical tension & metabolic stress
✅ Up to 25–40% more peak glute activation in the lengthened position (research on deficit/elevated variations)
✅ Superior hypertrophy stimulus, especially in the gluteus maximus
✅ Better hip mobility & eccentric hamstring strength
⚠️ Much harder – demands strong single-leg control and core stability

Key Difference:

The standard version is the king of pure hip extension power and balance. The front-foot elevated version is the hypertrophy & lengthened-position strength beast.
Use both:
→ Standard = main strength & performance work
→ Elevated = accessory for max glute growth and injury-proofing

11/30/2025

💥Tight Hamstrings?💥

(Why I give nearly every student with tight hamstrings Inchworms + Wall Leg Lowers—and why they actually work)

1️⃣ Inchworms (Walkout to Downward Dog)
• Actively lengthens the entire posterior chain (calves → hamstrings → low back) while you stay in control
• Forces the hamstrings to get long under load instead of just passively hanging out
• Fixes ankle and thoracic restrictions at the same time (the hidden reasons your hammies stay tight)
• No equipment, can be regressed or progressed in seconds

2️⃣ Wall-Supported Single-Leg Lowering (“Wall Hamstring Slides”)
• Puts the hamstring in its absolute longest position with ZERO low-back cheating because your back is pinned to the floor
• Builds strength and control at end-range (exactly where most strains happen)
• Teaches your nervous system it’s safe to let the hamstrings lengthen
• Progression: 2 legs → alternating → true single-leg → add weight

Science says it works. Loaded, end-range training beats passive stretching for long-term hamstring length and injury prevention (Borman et al., 2011; Medeiros et al., 2016; Schmitt et al., 2012).

In 2-3 weeks of doing these 2-3x/week, most clients finally touch their toes without warming up—and deadlift without that “about to snap” feeling.

Tight hammies?

Try these and thank me later. Tag someone who complains about tight hamstrings daily and save this post

11/30/2025

💥Progressive Overload for Hanging Leg Raises: Two Evidence-Based Variations to Maximize Re**us Abdominis, Iliopsoas & Oblique Activation💥

1️⃣ Foam Roller “Toes-Over-Bar” Variation
Placing a foam roller 6–10” above toe height when hanging forces greater hip flexion range of motion (>120° vs ~90° in standard L-sit position). Research (McGill et al., Schoenfeld, Contreras) shows peak re**us abdominis and iliopsoas EMG activity occurs at the top 1/3 of the range — this variation lives almost entirely in that money zone while eliminating lower-body momentum via increased moment arm.

2️⃣ Alternating Single-Leg “Thread-the-Needle” - Unilateral ex*****on dramatically increases oblique and quadratus lumborum demand to prevent pelvic rotation (Escamilla et al. 2006). Keeping the non-working leg extended and stationary lengthens the lever arm, spiking hip flexor torque by ~45–60% compared to bilateral raises while demanding anti-rotation stability through the entire trunk.
Protocol: 3–4 sets of 6–8 controlled reps/side. 3–4 sec eccentric on every rep for maximum mechanical tension and metabolic stress.

Your core just got put on notice.

Filmed at Show Me Strength – Naples’ only private strength facility focused on progressive, measurable results.

HangingLegRaiseProgression HipFlexorStrength AntiRotation Re**usAbdominis Iliopsoas NaplesFlorida NaplesGym ShowMeStrength SWFLFitness NaplesPersonalTrainer EvidenceBasedTraining StrengthTrainingNaples FunctionalHypertrophy

11/29/2025

💥Pull-Ups vs Chin-Ups: Same bar, different results💥

Let’s break down the science so you know exactly when to use each. I’m doing pull-ups on the left, and chin-ups on the right here, fyi.

1. Grip & Pronation
• Chin-Up = Supinated (palms facing you)
• Pull-Up = Pronated (palms facing away)
This tiny change dramatically shifts muscle activation.

2. Primary Movers

• Chin-Ups → Much greater biceps brachii & brachialis activation (up to 40–60% more biceps EMG than pull-ups depending on the study)

• Pull-Ups → Shift emphasis to the lats (latissimus dorsi) and lower traps because the supinated grip takes the biceps out of the driver’s seat Research (Youdas et al., 2010; Signorile et al., 2005) consistently shows:

Chin-ups = more pec minor & biceps
Pull-ups = more latissimus dorsi & infraspinatus

3. Shoulder Mechanics

• Chin-ups allow more shoulder extension + elbow flexion → feels “easier” for most beginners
• Pull-ups force more scapular retraction & depression under load → better for posterior chain development and shoulder health long-term

4. Real-World Carryover

• Chin-ups → Faster strength gains early on, killer for strict curl strength & arm size
• Pull-ups → Superior for lat width, overhead pressing stability, and that classic V-taper

Bottom line?

Both are elite compound pulls. Use BOTH in your program.

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

Show Me Strength

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