markcolesm10 markcolesm10

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Mark Coles  Owner of M10 / Physique Coach Educator / Bodybuilder Scitec Nutrition athlete Prime Fitness USA athlete Yolo athlete New You TubeπŸ‘‡

http://youtu.be/p8R1HH1yjvQ

Here's the @bodypowerexpo schedule for Saturday.
A quality day with some awesome speakers.
Make sure you come and say hi if you see me.
I'm really looking forward to it πŸ’ͺ

How do you make yourself stand out from the rest?
What really separates average and awesome personal trainers?
Click the link in my bio to find out πŸ’ͺ

I was locked in for every bit of this and it felt awesome. I've spent a few weeks working on some quad firing issues, and it's really paying off.
If all you feel is knee on machines such as this, think about pulling your hips hard into the seat pad on the way down. Think about recruiting all of your quads and not just the fibers that insert around the knee joint.

In today's You Tube video I talk joint pain and how I address it. You'll also learn some interesting programming considerations too.
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Click the link in my bio to watch the video πŸ’ͺ

Hack squat tips
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This exercise has to be on my top three list for quad development. When you lock into a good machine, you can feel every bit of your quads.
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There are however a lot of people who would disagree with me, as they'll say that they feel it in their lower back and knee joints. Or you'll find physique athletes saying that they only feel it in their vmo.
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In the first video I'm allowing all of the load to travel forward on to my knees. So much so that in order to push the load back up I have to lift my heels and pull my back off the pad. I've exaggerated this to show where most people drive most tension towards (the knees). What this tells me is that they have zero control of their quads higher up where they originate (remember I keep talking about proximal and distal) πŸ‘†
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If you're struggling with the hack squat, make sure you follow these simple tips:
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βœ… On the lowering phase you have to think about pulling your quad muscles back towards your hips (imagine your shorts riding up your thighs as you lower)
βœ… Drive your lower back hard into the back support
βœ… Drive your feet down through the food plate
βœ… Before driving back up, consciously place tension laterally through your quads (minimising your knees collapsing in)
βœ… Before driving back up ensure you can feel tension in your quads where they originate (up to your hips).
βœ… Train through the full range. Stacking up the hack with weight and doing partials isn't impressive, and you're minimising the amount of muscles fibers that you can recruit. You'll also drive tension towards your knees.
βœ… Pause at the stretched position
βœ… Learn how to initiate your quads at their origin using the leg extension (great to use it to fire the quads prior to using the hack squat)
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The hack squat is an awesome exercise, but only if you use it right. Apply my tips and you'll fast track yourself to bigger quads.
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✳️ If you know someone who would find theses tips helpful, please TAG them into this post.
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Thank you

The EARLY BIRD price for the next Physique Camp practical weekend ends in a few days.
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There are only a few spaces remaining, so don't miss this one.
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Our Physique Camps are transforming the way coaches deliver their craft.
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Across the two days we will teach you the following:
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βœ… What assessments to perform and how to deliver them.
βœ… What each one tells you about your client.
βœ… How to turn that information into effective programmes.
βœ… How to understand machines/exercises and how to manipulate them for each client.
βœ… How to coach using effective cues.
βœ… How to coach effort and training intensity.
βœ… How to progress your client through their journey.
βœ… How to develop lagging body parts?
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Join us at the next camp on the 27th and 28th of May.
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Click the link in my bio for more information and booking πŸ’ͺ

Week by week personal trainers are learning their standards from coaches who don't seem to have any. Trainers are watching their peers and copying their lead.
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My goal is to help to raise the standards of coaching in our industry, and to do that it's important to let personal trainers know what our standards actually are.
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If you're relatively new to the industry, has anyone ever sat you down and told you how to conduct yourself? If they haven't it's understandable that you just copy what you see and take those as the standards.
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If you work in a very professional environment you'll think some of these points are crazy, but trust me they happen daily in gyms across the world.
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If you want to help carry professional standards forward, make sure you're not doing any of these:
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βœ… Eating food when training clients (trust me I've seen with my own eyes very recently)
βœ… Answering the phone when coaching clients (Or using social media)
βœ… Talking about yourself for the whole hour
βœ… Talking to your client while they perform their set
βœ… Standing next to the treadmill with your client and calling it a warm up
βœ… Spending 80% of the session doing "cardio"
βœ… Offering exercise coaching cues whilst sat down
βœ… Programming in barbell squats and deadlifts for a beginner
βœ… Saying you know how to fix something just to sign up a client (if you don't know you should be referring on)
βœ… Pushing a new client to the point that they can't walk out of the gym and finding it funny
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✳️ TAG a friend in this post to help raise personal training standards across the world
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Thank you

Deadlift tips
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The deadlift is one of the most commonly performed exercises, if executed correctly it's also one of the most effective posterior chain exercises. However when executed poorly, it can lead to pretty severe injuries.
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Just like any other big compound movements, it's essential that you add it in to your programming at the right time. Whilst you might think having a big deadlift is pretty cool, moving heavy weight with poor execution will do nothing for your physique development.
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It takes me a long time before I add deadlifts into my clients programming (if I choose to at all), and there's coaches who are adding them in for beginners on week one πŸ€”
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Here's some key areas for you to consider:
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βœ… Your hamstrings, quads, glutes and spinal erectors need to be strong before you add this lift in.
βœ… You must learn how to hip hinge (flex and extend at the hips) before you add the full deadlift in.
βœ… Learning the movement from just below knee height is a perfect starting place. Learn the rack pull before heading down to the floor.
βœ… It's called a triple extension movement, so you should be moving from your ankles, knees and hips throughout.
βœ… Bring your hips through as the bar travels up.
βœ… Everyone isn't built to deadlift (biomechanics matter)
βœ… Drive your feet hard through the floor prior to moving the bar off the floor.
βœ… Keep your ankles, hips and knees inline. Think about driving your knees out as you lift the bar.
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In the second video you can see that the first movement is hips up and then the bar is pulled up using the spine. This is leaving the spine wide open for injury. If your deadlifts looks like this you need to address execution, but also individual muscle strength as per the first point.
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✳️ If you know someone who's having issues with their deadlift, please TAG them into this post.
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Thank you

I know the frustration you feel, when you put months of hard work into developing certain body parts and they just don't respond.
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It's important to understand that body parts will respond, you don't have an inability to grow one body part. If the rest of your physique is changing, you just need to learn more about that one area before it will respond.
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Here's some tips to help you make a step forward.
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βœ… Respect old injuries. Injuries cause instability around joints. When there is instability dominant muscles will take over from the weaker body parts.
βœ… Strengthen all the muscles that surround the joint. To build a muscle you need everything around the joint to be firing efficiently (the more stable you are the more you can lock down on exercises).
βœ… Use machines prior to using dumbbells or barbells. It's essential that you learn how to contract your muscles with as little instability as possible.
βœ… Training a lagging body part more frequently with poor execution will not help it grow quicker. Build frequency on top of optimal execution.
βœ… Pushing heavy load too quickly will take away from your ability to execute. Load will come in time and is very important, but not as important as execution in the early days.
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Taking one step back is very often the key to taking two steps forward.
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If you don't know enough about any of the tips above, my advice is to find someone who does. Trust me, the more you know the more you will grow.
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If you know someone who would like to know these tips, please TAG them in to this post.
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Hope you're all having a very Happy Easter 🐣

Memories from my childhood #poortree #easterfun

Month two of the Elite Business Mastermind.
These guys have progressed a huge amount in the last four weeks, it makes me so excited to think where they'll be in another four.
An awesome way to spend Easter Friday.

Biceps tips
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The number one reason why most people fail to develop their biceps, is an inability to lock down. When it comes to the ez bar preacher curl, its essential for your triceps to be locked on to the pad at all times.
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The issues arise when your shoulders fall into internal rotation as you lower the bar. You start off with your triceps locked down and with all good intentions, but your own biomechanics will mean you do have to move if you want to lower the bar fully.
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As you lower the bar and rotate, you'll lose tension in your short head (medial side head). You'll also find that your shoulders lift up and off the pad (taking tension away from your biceps). Displacement of tension throughout the movement is a big reason why so many people end up with elbow and shoulder pain from performing the ez preacher curl (and slow muscle development).
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All of this can be solved by switching to dumbbells:
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βœ… Sit slightly side on to the bench
βœ… Drive your triceps hard into the pad
βœ… Extend your arms away from you in an arc like fashion
βœ… At the fully extended position drive your triceps hard into the pad
βœ… Curl the dumbbell back up in an arc like movement
βœ… Pause the curl at peak contraction
βœ… Maintain tension on the biceps throughout
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Make the switch from ez bar to dumbbell, you won't lift as much load but you'll experience tension in your biceps like never before.
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✳️ If you know someone who would find this too helpful, please TAG them in this post.
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Thank you and have a great Easter weekend 🐣

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