"Work on those shoulders with a more powerful compound exercise".
A lot of guys get on a Smith machine load up the bar and do shrugs or get heavy DB's & blast it out for a few reps.
The great thing about Olympic lifting is that it teaches you to really understand the whole body & generate awesome power so breaking down either a "power clean" to a "hang clean" without squatting down really puts emphasis on..
•Upper trapezius /• Rhomboids / •Extension through the hips helps work the glutes / •Stabilising the core muscles whilst you keep your back flat / •Grip strength is greatly improved / • Cardio is a bonus.
It's always good to mix up your routine anyway, so have a go & see how you get on.
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You get the legs working you produced large amounts of Testosterone , this will make your body change for the better, grow & develope, it's really that simple the legs are a large group of muscle, making it an awesome coumpound exercise to do, after a heavy workout a great way of keeping D.O.M.s at bay (Delayed Onset Muscle Soreness) (and you will get it) is to use a Zinc supplement. (click on the link to find out more about this blog.
So front or Back squat? the choice is always yours, just mix it up to gain the benefits of both, you see when it comes to high level strength and conditioning the Bio-mechanics of squatting are really critical for the development of lower body power & strength
I like to do the conventional back squat 100 -120kg looking at 10-12 reps ( hypertrophy) for 8-10 sets with about 2 minuts between sets, volume is key for me, in this particular phase of training, then the weight can go up (or down even with Matrix training) sets can accordingly with adiquate rest time, tempo can change, adding much more (TUT) "time under tention" as also range of motion is a factor to consider, & position, it's all about understanding where you are & what you want to achieve, then planning the phases & looking at the time it will take to get you to your fitness goal, so mixing it up is really important.
There is a universal truth to keep in mind, that is you whatever you can front squat you can definetly back squat & then add a little more.
An example for me is I can do a front squat 160kg for only 4 reps however I can do back squat for 180kg for 10 reps.
Most coaches and Personal trainers I know use both the front squat and the back squat in their training programs, especially if you're doing Olympic style lifting.
The front squat is commonly used to try & develop the muscles of the low body including the; quadriceps, gastrocnemius, and the gluteus maximus.
With the front squat it's a more quad dominant movement the traditional back squat and requires much more mid-line stabilization, and muscle activity in the hips, and spinal erectors.
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“People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.” A shower has an expiry date.
One Olympic lifting session a month wont make you step on the podium at the Rio Olympics, agreed? many people read a self-improvement book once in a while, and expect permanent results.
The drive needs a daily boost as Zig Ziglar used to say.
So here's the thing, if you want to get to your health and fitness goals and make your effort really impactful and lasting you need a good plan of action, you go and ask most gym users why they want to train with the Olympic (type) lifts and this will probably be your top answer.
"The lifts replicate sporting movement patterns such as jumps and sprints in that they require explosive extension of the ankle, knee and hip (triple extension) together with emphasizing the ability to produce force at rapid velocities".
These type of lifts uses the whole body and the skills can be transferred to most sports and activities with great benefits.
In terms of flexibility; Olympic type lifts are an awesome way of really improving your range of motion & you have so much to learn to try & improve or perfect your technique it's an ongoing fun process which can be measured in so many ways.
Good nutrition is key, so supplementing your diet with Zinc & Magnesium like in the above picture (taken separately in my opinion are a must to add to your daily regime).
I've said this before there are no "Wile E. Coyote" Acme ® quick fixes", but what you will see in no time all is your determination to learn & how much enjoyment you will find on that long road ahead.
Those of you that want a haven't got access to an Olympic lifting platform or prefer a different challenge & your itching for a good chest workout then check out this blog YOU'LL BE GLAD YOU TRIED THIS COMBO IN THE GYM...I wrote a little while back it's an awesome breakdown in the video & gives you a solid foundation & structure to add to your training.
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To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
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Mix up your training with some short explosive bursts it's awesome!
To increase power, adding even a few minutes of plyometric training to your usual routine can add more kilograms to your squat and gain more efficient neural drive to the glutes, so building more power and strength in the legs.
Like to do some Personal Training with a difference? start training with myself at the Andaz health club Liverpool st, just drop me an email me at email@example.com
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