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Matt Augustine  Ex. Sci. B.S., NASM-CPT, CES, PES, Pn1 Fit-Pro & Health Enthusiast Scrawny to Brawny (Loading...) Mt. 23:12 / Pr. 19:22

Continuing from last week, here are some great exercises to target the lats.


The best way to really hit the lats is by bringing the #humerus to the #thoracicspine connecting the #origin and #insertion

Last tip I can give is to imagine creating a “W” with your #arms during a #latpulldown #musclemonday

The Latissimus Dorsi, commonly known as the #lats often gets undertrained, overlooked, incorrectly stimulated, etc. Very often men and some women can be seen walking around with #ILS #imaginarylatsyndrome But if you pay close attention, you can overcome the odds and build that ever sought after #vtaper #back #latspread #wide #strong #lift #heavy #eat #more #sleep #extra #train #hard #repeat

Happy Mother’s Day to my Mom and Stepmom! Both are extremely #hardworking and the reason I have the utmost respect for #strong #independent women. Both of them at some point raised two kids as single moms. —
My mom, as long as I can remember, has been capable of so much, too often thinking of others before herself. She tends to take on more than she can handle (at least I know who I get that from) and somehow manages to still come out on top (sometimes, that’s me too 😅).

16 years ago my dad married my stepmom and in a matter of time her responsibilities doubled. She handled it like a champ, while working a full time job.

Both of these women have set the bar pretty high.

This post of course is in honor of #transformationtuesday
But, I felt it was necessary to share this post as this was from late 2010. 8 years ago!!! I was never gifted with #strength or #muscle . Some may say I was blessed to be #skinny . However, at nearly 20 years old, this is nowhere near the image of a man.
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Others #struggle as I did and in some ways still do. Being #scrawny is not fun! You get picked on, pushed around, and the like because you’re an easy target.
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I was by no means a victim, but it certainly hinders your #confidence when you feel less of a man.
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When I started my #journey , I just wanted a little muscle. Above I was a mere 120 lbs and wanted to be 140 lbs. Along the way that #goal of 140 became 150, 160, 180, but never 200.
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As I type this I am currently in #pursuit of that coveted #200 lbs, which I swore I would never be nor want to be.
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All that said, I feel shafted by the #glitz and #glamour that follows a #weightloss story. When anybody in #fitness knows that #building muscle from nothing is far more challenging. However, we still place more value on a weight loss journey. Again, I am not discrediting weight loss transformations, but instead #encouraging all of you to look beyond the #picture and better #know the journey. —-
Each of us has a #story , and no one story is worth more than another. They are merely there to #inspire and #motivate others to follow suit and pursue a #healthier #life filled with endless #opportunities which are often hindered by #injury , #fatigue , #illness , or #weakness .

This past Saturday to give one of the greatest people I’ve had the pleasure of getting to know in the past year ( @themachinewilliams ) a proper send off to the military... We moved some #weight #Avenger style. I thought this was 285, turns out it was only 265 so I hit 275 yesterday with @seaquistman before #slingshot -ing 315! #spiderman #marvel #superhero #lift #eat #train #sleep #repeat #ironspider

1. Anterior #Deltoid #front (Origin: #Clavicle , Insertion: #Humerus )
2. Middle Deltoid #lateral #medial (Origin: Acromion Process, Insertion: Humerus)
3. Posterior Deltoid #rear (Origin: Spine if Scapula, Insertion: Humerus)
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Noting the O and I is important, it will come up in a #future video. They are also not by the book, but as basic as I could explain them without being too #scientific on the #anatomy ——
That said, the “rear” is often ignored and underdeveloped, while the “front” is often too big! (No. 1) To ensure #balanced deltoids and good #posture , consider a Chest Fly/Rear Delt ratio of 3:2 to start.
(No. 2) Start throwing the rear delt work into your #back days.
If you have additional questions that have been unanswered, ask away 👇

When it comes to the shoulder, we don’t seem to realize that it’s a near 50/50 mix of fast and slow twitch muscle fibers.
What does that mean? Well, to stimulate growth we need to emphasize #lowweight #highreps and #highweight #lowreps ——
You also need to hit each head of the #deltoid and more so, tempo is an even bigger factor to stimulate the appropriate #fiber type

The one muscle(s) everyone wants but just doesn’t know it yet!
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The #deltoids are #three #muscles that compose the #shoulder which is arguably the most underdeveloped of our #ballandsocketjoints ——
As with any muscle, if you want to #grow them, #train them more often, start with 2x per week and #progress to as often as 5x per week.
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Most importantly you want to ensure that you #stretch your #rotatorcuff muscles: #infraspinatus #supraspinatus #subscapularis #teresminor ——
All that muscle you’re building won’t be worth anything if you tear your rotator cuff. Stay mobile! #mobility

1. Semitendinosus
2. Biceps Femoris (long head)
3. Biceps Femoris (short head)
4. Semimembranosus
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We often train our hamstrings too much, leading to core instability, hip problems, weak quads, less than ideal 🍑, etc.
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The trick is the 2:3 leg curl to leg extension ratio. Train smart to get the best results.
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If you’re leg curling more than you can extend, that’s your first problem!
#hamstring #tendon #membrane #biceps #femur #muscles #leg #train #anatomy

Again, play with tempos. Don’t just count reps. Start to emphasize slow negatives, pause reps, slow positives, and almost always full range of motion.
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When it comes to hamstrings, emphasize isometric holds and stretches.
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#hamstring #leg #curl #hack #squat #deadlift #romanian #singleleg #glute #ham #press #hold #stretch #train #anatomy #lift

Now (because today was Hammy Day) I will discuss the Hamstrings.
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Arguably there are just 3 muscles, to be discussed in a moment. That said you will see 4 in this video breakdown. —-
Are you tired of not having a #bubblebutt ?You could be overtraining your hamstrings and they are likely “eating your glutes”
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I don’t preach having a big 🍑 but I train for functionality, strength, aesthetics and proportional muscle bodies, and it’s not bad 😉
App: Human Anatomy Atlas 2018

1. Vastus Lateralis
2. Rectus Femoris
3. Vastus Medailis
4. Vastus Intermedius

#Quad implies #four and indeed the quadriceps are composed of 4 muscles as noted above.
That said, our hamstrings are comprised of 3 (sometimes 4). As such I often suggest #training your #quadriceps 33% more often than your hamstrings.

Another idea is on leg days pick four quad focus exercises and just three hamstring focused exercises.

Additionally, for proper symmetry between quads and hamstrings, train them in a 3:2 ratio. (I.e. for every 2 lbs lifted by your hamstrings, lift 3 with the antagonistic mechanic on the quadriceps)

Think: 30lb Leg Ext, 20lb Leg Curl for same reps, or keep same weight and modify reps or sets to said ratio.

#legday #train #insane #eat #sleep #lift #repeat #gains #growth #quads #hams #quadriceps #hamstrings #wheels

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