Max Impact... Under the new ownership and management of my oldest son Paul Viviano! I never had to tell you to clean your room, and I definitely won’t ever have to remind you to tidy up your gym! Nice work, everything looks amazing and I’m not a bit surprised!!!!xoxoxo
Lat Pull Downs I see people over and over again perform this exercise wrong, because they don’t know how to effectively target their lats. Most people use all the wrong muscles because they don’t understand how to properly target their lats during the movement. (most people will over-compensate with their biceps or slowly injure their shoulders through bad posture over a long period of time...
that’s called a “learned bad movement pattern.” Typically, in the shoulder region, poor positioning would be called an “impingement” or a “kyphotic posture” What that means in human language, is that...
If your shoulders are pulled way too far forward, it’s because of lack of mobility in your upper back. This will inevitably lead to pain in the shoulder overtime. (specifically, what this will lead to is the inability to upwardly rotate your scapula, and isolate your lats on the way down.) To avoid impingement or kyphotic posture in the shoulder and improperly targeting a muscle that you are trying to target…
Make sure your body is healthy enough to perform the movement. Your scapula, upper back and shoulder blades must be able to move under control, or else it will be impossible to isolate the lat muscles. If you learn how to effectively isolate your lats, it will naturally make your waist appear smaller, which is what we are all looking for! If you realize that you have posture issues, stiffness in your upper back region, or a combination of both…
Email me, call me or come by the gym.
All the contact info is in the my bio.
Coach Mathias or myself will try our best to give some mobility exercises, that are called “correctives” Hopefully daily practice of the corrective exercises will help you better target your lats during lat pulldowns and also avoid injury.
The very first thing we want to remember about the face pull is that its working the Back of your body,
more specifically, your rear delts.
This movement is sometimes not used to its full capacity for many reasons.
-Dipping our head forward
-Using more traps than rear delts
-Leaning to far forward
Being that the rear delt is such a small muscle, it doesn’t require a lot of weight…
Just a little more concentration.
We really want to make the mind-to-muscle connection which will allow you to feel this more in your rear delts than your traps.
Doing so will not only give you an all around fuller look to your shoulders but also aid in correcting posture and keeping shoulders healthy
Nutrition isn’t enough
... if you wanna be Sliced and diced Proper implementation of good nutrition, and training the core will lead to not only a six pack, but bricks ️♀️Hanging leg raises are amazingly effective for several reasons️♀️ They work all the major muscles of the abdominals- rectus abdominus, and external obliques
They work other auxiliary muscles that you would use for an abdominal contraction such as the iliopsoas and pectineus muscles of the hip as well as the rectus femoris of the legs, .
They develop the muscles required for proper spinal posture while also allowing the spine to stretch during the movement.
The movement requires abdominal contraction from the beginning to end while keeping the lower back in a safe position, thus making it a safe way to develop both abdominal and the supporting hip flexor muscles.
The lowering (eccentric) phase of the exercise places significant stress on the muscles of the abdominals given the weight of the legs when they are kept straight. Maximal increases in muscle strength and development (hypertrophy) come from the negative phase of an exercise when the muscles stretch under tension and few other abdominal exercises allow for such a high degree of muscular overload in the negative phase without putting the lower back at risk.
Shredded triceps! The lateral head, medial head and long head are all parts of the triceps that can easily be targeted with this movement. Remember to try to push the dip bars through the ground rather than pushing them outwards. AVOID letting your elbows to flare out. Stay consistent and don’t move up a level if your elbows turn away from your body. Click the link in my bio to see how to slowly progress and get those shredded triceps! .
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Add some weights to your AB work.
Ain’t nothing wrong with that! In fact in order to continue to develop muscle in that area you’ll have to do that at some point. Body weight work will only get you so far.
This is a simple, relatively spine friendly movement.
You can also use dumbbells so u don’t just get stuck with 45 pounds or whatever plate u grab.
Ok now... Get out there and b somebody!
Probably one of my favorite rear delt /shoulder exercises. Just a smooth transition from Low to high pull.
And of course I’m a big fan of doing more upper body work that pulls towards the back of the body rather than push to the front.
All u need is a landmine set up. Or just a barbell stuck in a corner as long as the base stays stable.
Give it a try and let me know what I’ll think...
This has always been a personal favorite of mine because I’m an ex-football player.
I used it differently back then, more to simulate football, meaning quick bursts of energy to simulate a play, then long rest periods to simulate how long it takes for the next play to happen. I train that way using the prowler on occasion, but not nearly as much.
As I’ve learned more about fitness over the years, I’ve discovered that there’s many other ways to use this piece of equipment, and it can lead to different performance results, based on your method of use while training.
The Prowler sled is an extremely versatile piece of equipment that offers many benefits, produces incredible results in a very little amount of time, and gives you a huge bang for your buck. It can be used to help you develop strength or power (depending on how you use it), improve your conditioning, increase your muscle hypertrophy, and it is a great tool for fat loss.
As you see here, I’m just testing my meat head strength ability. Wondering how much weight I can push 40 yards, which is down the floor and back at our gym, Max Impact.
Yeah I know I had a break half way.. but that’s not the point! Inspired by: @bradleymartyn
Overhead KB Presses!
Haven’t pressed overhead in a while but this felt pretty good.
Something about the kettlebell that makes it a little@more shoulder friendly. The way the kettle bell is shaped and created an external force on the rotator cuff just helps keep the shoulder a little more happy during overhead presses.
The standing version with a little leg pop makes it a good total body exercise with the core having to stabilize in the middle.
Overall great exercise you should give it a go if you have not tried it before...