If you train at the gym or have ever watched a video of sweaty guys grunting (at the gym, in almost full clothing), then you are probably familiar with lateral raises aka side raises aka shoulder fly (that’s what Wikipedia says, I’ve never heard this one before).
This is the exercise I hated the most when I started training, as I’ve never felt anything, weights were small and it hurt my neck.
Well, even though weights are still small at least I know how to perform side rises effectively and I will share that secret aka magic formula aka mid delt buffer template with you below.
I think the best way is to use one dumbbell, or even better, cable pulley. Middle deltoid runs from the back to the front, so the best tension I feel is achieved when you train one arm (shoulder) at the time.
1. HOW TO STAND
You probably know Nando’s. I mean if you have any friends or you lost them because you have kids, you know Nando’s. They have 300 restaurants in the UK, 9 of those just in Manchester.
This chain is so popular that in North East UK, two Nando’s restaurants are within a 1 min walk of each other.
I used to eat at Nando’s, often before going to the cinema. Not so much these days, but occasionally I pop in to have their flame-grilled chicken. Why do I write this? Well, I know a lot of teenagers or parents of teenagers who go there often (at least 1xweek.) Fellow trainer, Dan, who is not only a great personal trainer, but a very good human being, is a trainer and a carer to young guy with Cerebral Palsy, Stewart. Stewart likes Nando’s and Dan takes him there once a week for a sneaky cheat meal. Now neither Stew nor Dan is fat. Just look at the photo of them two below
Guest blog I wrote for Top Local Trainer, enjoy
“1. The Barely-Moving Ellipti-Reader…
You can buy designer gym outfits and have a special websites for gym ‘selfie’.
Strength training is often a very big part of our weekly gym routine. We know that strength training has many benefits, such as improved physical performance, stronger bones, and better waistline.
Big part of the overall healthier lifestyle plays nutrition; right nutrition will leave us feeling refreshed and will improve our immune system.
But what should we eat and how much if we want to achieve fat loss whilst strength training?
In Part 1 I discussed the that squat can be potential exercise for building firm tush if it’s done in it’s wide stance variation.
In this part I will take you through some of the exercises that I use with my clients to get their bottom up&out. I will show you only four exercises, but this will be enough to build a solid template for your glutes workout and I will also give you a written out programme on how to use this template.
Motivational pictures are the craze since 2013. I think everyone has this friend whose Facebook wall (and your newsfeed until you discover amazing button called ‘Unfollow’)
is daily filled with sweaty people and something along the lines of ‘sweat is fat crying’, or ‘pain is temporary, victory is forever’ and other pictures that show how powerful Photoshop really is. Among those there is a popular genre showing filled backsides of females with a caption ‘She squats’. It is so popular it has its dedicated Page with over 1 million fans.
Going by the evidence of a random picture found online you can assume that squatting is an all round booty builder, but is it? Can you fill out your jeans doing squats and if so, what is the best method? Are there better exercises? What are they? Can pictures found online not be telling the truth?
In this two part blog I will try my best to give you an answer to this burning question and provide compelling videos of exercises to perform and give you a template programme for a booty filler.
Disclaimer: I will be doing the exercises so graphic content of the videos may be disappointing, but it will make you focus on the educational purpose of this blog.
Whilst reading stuff online on range of motions and movements I've noticed that there seem to be a lot of talk about mobility drills and stretches. A lot of those techniques seem to involve strange rubbing on the tissue and even cross over to tennis where guys buying out a lot of tennis balls just to sit on them or lay on them, in order to improve the range of motion in movement.
I will not be covering the range of motion here, as this is a completely different topic. I just want to focus on a joint that doesn’t get as much attention as hips or upper back, but in my opinion plays equally, if not more important role, in squatting or movement in general.
It will be a bit of a mouthful, but skip the joint names and it will all make sense, I hope ;)
According to images floating around the internet, it is easy to assume that in order to build a nice looking backside, you should be doing squats... with the barbell, wearing short shorts. But is this true? Find out soon.
Interview I did for Kennet Waale from MoveStrong about bridging the therapy and performance.
Full interview under the link
Last week’s interview with Dr. Jason Silvernail from the US Army was a great success as he shared with us lots of amazing insight into the world of pain and how you could better manage and understand it. To follow up from a therapist it’s an honour to have Personal Trainer; Greg Mikolap on board today. Greg is currently residing in the UK and went through a physiotherapy degree in Poland from 2003-2006. Needless to say – Greg has a ton of knowledge and it’s an absolute honour to have him share lots of top quality content with you!
Bridging Therapy and Training – An Interview Personal Trainer Greg Mikolap
Q1: The vast amount of empirical evidence accessible to the population and how it is implemented into the industry puts the person with no education in science on the more confusing edge. How do you explain and use the evidence when dealing with clients who suffer from pain?
I try to differentiate between the acute and chronic pain. If something hurts because something else happened this is out of my scope of practice and I refer the client to a physiotherapist. Then, I follow up with the physiotherapist to keep my training plan in line with the treatment timeline. If client doesn’t have a go-to physiotherapist I have high-level evidence based practitioners contact details at hand and my work alongside him/her normally greatly accelerates client’s recovery.
However, if someone suffers non-specified low back pain, neck strains, and similar chronic conditions for years, my tactic is slightly different. I try to look for yellow flags, enquire about their sleep patterns, stress levels, environment. I explain to my clients that if pain would always mean injury or damage, they wouldn’t have bruises on their legs whose origin can’t be recalled. Also, just because they feel the sensation of pain it doesn’t mean that any damage is necessarily occurring. As we age our bodies wear and tear, but this doesn’t mean that pain has to be present. Most important for someone who doesn’t have any red flags would be to get comfortable and positive.
Q2: The evidence isn’t completely clear on this – but we know when pain is present movement helps and moving away from specific exercises is often a go-to approach. With your current clientele – do you focus more on “general movement” in a single plane or multiple planes or do you focus more on specific exercises?
Original Post can be found here http://sheerstrengthlabs.com/greg-mikolap-bio-mechanics/
or in the iTunes store https://itunes.apple.com/gb/podcast/sheer-strength-labs/id932060311?mt=2
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'