Worldphysique79

06/09/2022

Glutes and hamstrings. Working the posterior chain is crucial for overall strength and leg development. This a good movement to really target the gluteals and hamstrings. ROM and tempo are key. Posture and body mechanics will separate this from being highly effective to being highly dangerous. As you can see my hams/glutes are doing all the work. Time under tension is more important than how much you are lifting unless power lighting and pure strength are your goals. This is a daily grind and it never stops. The string commit and the weak make excuses, period. If interested in my training protocols and nutrition, DM me. Only serious inquiries. Prices are: One on one training $120 Hour, monthly coaching $750 month. If you want real results, you have to commit. Built by design! Train hard, train smart! P

06/07/2022

Pic on the right 4 weeks out from The 2022 Universe Bodybuilding show. dialing in nicely following the protocol. We used a different approach from her previous coaches. There are no short cuts.

03/22/2022

01/18/2022

That’s in the AM. Get up and train.

01/12/2022

How low do you need to go??
This is one of the most debated topics when it comes to free weight squats. For me, parallel is sufficient for many reasons. I see people squatting so deep that they are essentially taking tension off their quads, hamstrings, and glutes and transferring the tension to the low back and eventually back into the knees on the upward ascent to the top. Staying within a safe and neutral plain will undoubtedly keep you under the squat rack much longer and the results will be much greater. I think I can use myself as an example here as I adhere to these principles.

11/22/2021

The grind never stops. Honestly this felt a little sloppy as technique, form, and ROM are essential for me. I was a little quick on the negative. I normally prefer a 3-4 second negative on heavier exercises. Starting to train a little heavier again. What most people don’t understand is that training with heavy weight is crucial to building bone density and muscle. I really don’t care about trying to change peoples minds in health and fitness anymore, it’s just throwing out info to those who want to grab on to it. You can only change if you have the desire, the will, and the discipline. Stay positive, be kind, and train hard! P :)

10/05/2021

Linear leg press with added resistance. Quad and outer sweep focus. Todays workout: leg ext. 5x20, leg press 5x20, barbell squats with safety bar 5x10, stiff leg dead lifts 3x10, walking lunges body weight 3 sets on turf, seated leg curls 3x15, hyper ext. 3x12, standing calf raises 5x15. Train Hard, Train Smart! P😎

05/03/2021

Training in darkness, alone, with nothing but pure determination and will. To me training has become more spiritual and Theraputic. I am on the stair master doing my regimented fasted cardio right now. Pushing beyond is something I’ve never had a problem doing, it’s just part of who I am. Any type of excuse or rationalization as to why you aren’t doing or accomplishing something is called self accountability or lack there of. It’s very simple, put your head down, work in the shadows, grind harder than anyone! Or just post ridiculous cliche pictures and selfies and be like everyone else that is a “social media super star” lol! Train hard, train smart! P:) Have a blessed day.

04/14/2021

How deep to squat? Parallel? Just past parallel? Completely in the hole. I would like to hear some comments. As a CPT and Tactically Trained Strength and Conditioning coach I can tell you very simply, it depends on the person, their mobility/flexibility, and injuries. Anything past parallel you will inevitably involve the lumbar/sacral joint. Over time this will wear on the low back and may become problematic. As you can see in this recent photo/video I am at the threshold of incorporating my low back but I don’t. This is all gluteal/hamstring/quadriceps involvement. There is no benefit to going past parallel on free weight squats. Ego, in my opinion, is what has traditionally brought this thought of “butt to the grass” mentality without real scientific data. Going deep, controlled, and with purpose is a must but past parallel offers very little return because of the strain it has on the low back, knees, and core. Some other things to look at while performing free weight squats: 1. Set your feet properly shoulder width apart with your toes slightly pointed out 2. Engage your gluteals by sticking your butt out and keeping your chest up 3: Stick your chest up and out while looking straight ahead. 5: Spread the floor with your knees. Your knees should never come inward, only outward following your feet. These principals are static and remain constant. Again, this is what I have learned through years of training, studying research, and consulting with subject matter experts. Training smart, safely, and effectively will undoubtedly yield the best results. Please leave comments as I am always intrigued to hear what myths or preconceived notions are out there. Train Hard, Train Smart! P;)

03/22/2021

My last set of about 17 reps. Why squat: build strength, build bone density, strengthen core, and because it’s hard. I have been on very minimal supplementation and dropped over 35-40 lbs over the past couple years, sitting at 235. I feel amazing and training is good. Cardio is 5-6 days a week mostly fasted with 2-5 miles of light running a week. I am not a big advocate of running however it is a tool I use and do feel it can help with anabolism when done properly. You must align yourself with a subject matter expert in training, nutrition, and supplementation to properly fit your wants and needs. My goals have shifted from bodybuilder to anti-aging health and wellness physique. My training doesn’t change from the style HIT along with the training techniques from that I learned while I trained with him in my early twenties for two years. That style of training to me with a periodization approach works. Progress doesn’t stop when you step off stage it only continues. Feeling good and looking good inside and outside is what is important to me. The key points to take away: train hard, cardio is a must, consistent clean nutrition, hydration, proper supplements, and rest/recovery. I do work with select clients online and in person. Rates are $100 per hour and $250 online training/nutrition monthly. As always, Train Hard, Train Smart! P:)