The Elite Trainer

It’s that time of the year again when personal trainers spend hours preparing new programs for their clients. I usually allocate an entire day for this task. Just to give you an idea of the thought process involved in designing a program, check out "You’re Not A Personal Trainer" at https://www.theelitetrainer.com//youre-not-a-personal-tra/ Most people design their own programs and then complain when they don’t get results or get injured in the process. After weeks of frust...ration, what do you think happens? That’s right, the gyms are empty once again! Here’s a question: Would you do a root canal on yourself? I didn’t think so. Bottom line: If you’re not a personal trainer, don’t pretend to be one. Do it right! Hire a professional and make health and fitness a priority this year. #newyearsresolution #health #fitness #wellness #energy #fatloss #musclebuilding #exercise #gym #workout #training #personaltraining #personaltrainer

First workout of the year and I had the pleasure to do horizontal ring chin-ups (also known as inverted rows). This is a great exercise if it’s done right! Three key points: brace the core and set the shoulder blades to start, and pause in the top (contracted) position. It’s natural for your range to diminish a bit as you fatigue. If it gets to a point where you’re barely moving, stop the set. Always emphasize quality over quantity. For an easier version, start with your knee...s bent at 90 degrees and your feet flat on the floor. Once you get good at that, extend your knees so that your legs are straight and you’re pivoting from your heels. For the next progression, raise your heels onto a bench like I’m demonstrating in the video. You can even raise them onto a Swiss ball for more of a stability challenge. And finally, you can increase the resistance by adding some load to your body... assuming, of course, the holidays didn’t already do that for you! I prefer using the Xvest for additional loading on this exercise. #ringchinups #horizontalchinups #invertedrows #xvest #chinups #rows #strength #muscle #exercise #gym #workout

Check out our top three articles of 2020. https://www.theelitetrainer.com//our-top-3-articles-of-20/

Supersets are a form of strength training where you pair two exercises, moving from one to the other with little to no rest in between. This training method allows you to get more work done in a given time frame, and more work will help you get leaner and more muscular. A staggered superset involves pairing two muscle groups from different parts of the body with little to no rest in between, such as alternating between squats and presses like my daughter Jenna is demonstratin...g in the video (https://www.instagram.com/p/CHthheHAMzH/). This approach improves recovery (i.e., as you fatigue the lower body, the upper body recovers, and vice versa) and is a great method to use if the goal is to get lean. Performing a set of two exercises in a row with little to no rest in between for the same muscle group (agonist superset) or opposite muscle groups (antagonist superset) is a great strategy if you wish to gain muscle. Swipe left for a classic example of an antagonist superset. For more information on this training method, check out Everything You Need To Know About Supersets And More at www.TheEliteTrainer.com. #supersets #strengthtraining #weighttraining #bodybuilding #bodycomposition #lean #muscle #exercise #gym #workout

Two crowns to end the year! The Oura Ring is a great tool to gauge readiness, but it’s not the final word. I’ve had days where my readiness score was quite high yet I’ve had a mediocre workout, and vice versa. There are other variables to consider - mood is a big one - but the ultimate determinant of readiness is your performance in the gym. You’ll know by your first set how ready you are, and you adjust from there if necessary. Visit https://www.theelitetrainer.com//do-fewe...r-sets-when-neces/ to learn how. #HRV #readiness #recovery #strength #muscle #training #deset #deload #ouraring #weighttraining #exercise #fitness #sleep #nap #gym #workout #sickness #neckrule

I’ll spend hours this week designing exercise programs for the New Year. If you’re in the same boat and you train athletes, here’s a great template to follow: https://www.theelitetrainer.com//periodization-for-athlet/

The Sicilian Crunch put me on the map many moons ago. Consider this almost as the reverse action. It’s a negative-accentuated glute-ham raise emphasizing the knee flexion component. If you have access to this machine in your gym, give it a shot. Do 4 sets of 2-4 reps with an 8-second lowering.... Expect your hamstrings to be sore for a few days! #glutehamraise #hamstring #posteriorchain #eccentric #strength #muscle #bodybuilding #exercise

Frankie Valli’s Grease is certainly a blast from the past and it’s a fitting song for this exercise. You see, most people that do reverse hypers blast out of the bottom and send the lever arm into orbit. Don’t do that! Control the movement. Maintain constant contact with the ankle pad for optimal performance.... If you wish to accelerate right to the top and still maintain contact with the ankle pad, then check out Accommodating Resistance on the Reverse Hyperextension at https://www.theelitetrainer.com//accommodating-resistance/ #reversehyper #reversehyperextension #posteriorchain #lowback #glutes #hamstrings #calves #muscle #strength #strengthtraining #weighttraining #accommodatingresistance #fitness #exercise #gym #workout #bodybuilding #powerlifting #crossfit #sport #athelete #compensatoryacceleration #compensatorydeceleration

Here’s a meme from Stuart Oden that caught my attention. It reminded me of a blog post that I wrote a while ago. There’s no doubt that vanity plays a role for many people who lift weights. We want to build muscle and look good to attract others. Looking good and being attractive are usually a sign of good health but not always! Cheating the process and being excessive can be very unhealthy.... Believe it or not, I see this quite often with many fitness professionals who teach health but do not necessarily represent health! Visit the article link below and you’ll see what I mean. Article Link: https://www.theelitetrainer.com//do-not-teach-health-if-y/ Image Source: https://tinyurl.com/woman-around-bodybuilder #health #drugs #steroids #vanity #fitness #bodybuilder #healthprofessional #fitnessinstructor #personaltrainer

Some powerful words in this week’s health and fitness e-newsletter. Don’t miss an issue. Sign up for free at www.TheEliteTrainer.com #health #fitness #exercise #nutrition #wellness #gym #motivation #personaltrainer #personaltraining #newsletter