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Barbell Therapy

Barbell Therapy Team of Sports Orthopedic Physical Therapists and Strength & Conditioning Coaches

12/08/2021

🔥3 Tips to build more muscle
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💬In no particular order, these 3 tips will help you increase your muscle mass over time. The key here is consistency and hard effort as well as a bit of trial and error. Every individual is different and requires a little bit of a different approach, however the principles are the same for everyone.
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🏋️ #1 Training Frequency: The minimum should be 1x per week, however some muscle groups can be trained as often as 3-4x per week. Generally, the smaller the muscle (ie. biceps, rear delts etc) the more often you can train it because it recovers quicker. The larger the muscle (ie. quads) the more training ‘damage’ occurs post training bout and therefore takes longer to recover from.
🏋️ #2 Training Volume: Volume has been shown to be the key driver in muscle growth. Intensity (weight on the bar) is also important, but volume tends to be more so when trying to grow tissue. Dr. Mike Israetel from RP delves into this topic in great detail on his channel so if you want more specific recommendations, head over to his youtube page and learn more there!
🏋️ #3 Training Recovery: This one is the least sexy because it is not what you do in the gym, but what you do outside of it that will help yield you the best results. Sleeping and eating is what helps our bodies recover and grow from training. I’d say this is 75% of the equation when trying to grow muscle. If you can’t recover, you won’t adapt. Simple as that.
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Looking for customized strength & conditioning coaching?
📲 Link in Bio for 👇
🔸Physical Therapy - remote and in person
🔹Strength/Powerlifting Coaching and Programming
🔸Personal Training
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12/05/2021

🔥Fix Your Bench Press🔥
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💡 If you’re having shoulder pain with the bottom of your bench press, try doing this!
🎦An optimal bench press technique will involve a good amount of thoracic extension, shoulder blade adduction and engagement and actively bringing the chest to the bar, while retracting the shoulder blades as you’re bringing the barbell to your chest.
❌Avoid relaxing at the bottom and “sinking” the bar into you. Some people may be OK doing this, but it all depends on the individual’s leverages. Longer armed lifters typically cannot do this long without aggravating the shoulder joint, simply because their arms require to travel far to touch the chest. This motion has to come from somewhere, and it usually ends up coming from the shoulder joint, causing strain and overuse.
✅Keeping your chest/sternum high, extending through your thoracic spine and actively retracting your shoulder blades will help keep that bottom position from dumping into shoulder internal rotation and help keep the shoulders safe.
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❤️ Want to get stronger and be pain-free? Let’s get you fixed up.
📲 Link in Bio for 👇
🔸Physical Therapy - remote & in person
🔹Strength/Powerlifting Coaching & Programming
🔸Sport Performance & Personal Training
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🔥Like the content I put out? Buy a Barbell Therapy T-shirt to help support the page and keep the content coming. Send me a DM to get one.
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⚠️ This is not medical advice. Please always seek out a healthcare practitioner for evaluation and guidance when dealing with injuries.
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12/02/2021

Not much else to say here! Citation below👇
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Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 7. PMID: 24100287.
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Looking for customized strength & conditioning coaching?
📲 Link in Bio for 👇
🔸Physical Therapy - remote and in person
🔹Strength/Powerlifting Coaching and Programming
🔸Personal Training
—

11/30/2021

🔥The Posterior Chain Pulse🔥
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💡 This is a deceptively difficult exercise which engages the entire posterior chain of the leg you’re working. Including the calves, hamstrings and glutes.
🎦Steps to achieve the right position:
1️⃣Keep a slight knee bend and stay on your toes, keeping the calf engaged
2️⃣Hip hinge while maintaining a neutral spine until you feel good tension in your hamstrings and glutes.
3️⃣ Drop your opposite hip and reach with that leg behind your working leg to create hip rotation and further tension your hamstrings and glutes.
4️⃣ Pulse the knee from flexion to extension through a short range of motion continuously while maintaining the position we created.
---
📲 Found this post helpful? SHARE it with your friends and SAVE it for later!
---
❤️ Want to get stronger and be pain-free? Let’s get you fixed up.
📲 Link in Bio for 👇
🔸Physical Therapy - remote & in person
🔹Strength/Powerlifting Coaching & Programming
🔸Sport Performance & Personal Training
---
🔥Like the content I put out? Buy a Barbell Therapy T-shirt to help support the page and keep the content coming. Send me a DM to get one.
---
⚠️ This is not medical advice. Please always seek out a healthcare practitioner for evaluation and guidance when dealing with injuries.
---
🍑

11/28/2021

First successful Barbell Therapy workshop !
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Thank you to Bub and Tiana for hosting such a great event and creating such an awesome gym community for all of us!
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Thank you to everyone who came out and I hope it was informative! Plan to do more in the future 💪🏼
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🎥
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11/22/2021

🔥How Do You Get Stronger??
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💬In terms of hierarchy of importance when it comes to strength training, progressive overload is at the top of the list. How does one progressively overload, without hitting a plateau, past the early noobie stages?
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🏋️Here’s one of many examples of how...6 week cycle, weights increase over time, reps decrease accordingly. Rinse and repeat. Deload between each cycle.
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Looking for customized strength & conditioning coaching?
📲 Link in Bio for 👇
🔸Physical Therapy - remote and in person
🔹Strength/Powerlifting Coaching and Programming
🔸Personal Training
—

11/18/2021

🔥Top 3 Rehab Mistakes
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💬Rehabbing from an injury is never as fun as being healthy and training hard. Here’s a few mistakes I see people make when they are in their rehab process.
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1️⃣ Lack of Patience: As soon as they feel better, they jump right back into what got them hurt in the first place. On paper, this sounds like nonsense, so why do people do it?
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2️⃣ Taking time off completely: Countless studies have shown that continuing to move/train/exercises while injured (without aggravating the injury) is beneficial to recovery.
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3️⃣ Not having a plan: winging rehab is just as bad, if not worse, as winging training. If you don’t have a clear plan on how to get yourself healthy and back to fighting shape, you’re spinning your wheels.
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Looking for help with your rehab?
📲 Link in Bio for 👇
🔸Physical Therapy - remote and in person
🔹Strength/Powerlifting Coaching and Programming
🔸Personal Training
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11/08/2021

🔥Join us for a FREE Hip Mobility Workshop!
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Tag 3 friends and be sure to follow for a chance to win a free 1-on-1 assessment.
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Link to RSVP in Bio!
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11/03/2021

Just sayin’…..
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Looking for a Physical Therapist?
📲 Link in Bio for 👇
🔸Physical Therapy - remote and in person
🔹Strength/Powerlifting Coaching and Programming
🔸Personal Training
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San Diego, CA

Telephone

+16197366481

Website

http://Barbelltherapy.net/

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