#meninmuscle

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Save the boobies
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Chest Finisher - Seated Plate Hex Press
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Individual Personalized Training Program
πŸ‘« available for men and women
πŸ“§ thecroptoptrainer@gmail.com
πŸ–₯ www.croptoptrainer.com
🎽 www.bocroptop.com

Great catchup with @george_wz earlier today. Lean machine! πŸ’―
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Can't believe it has been almost 1 year since our journey at #manhuntsingapore2016. Miss the bunch!

Enjoying life πŸ™ŒπŸ™‹πŸ™ŒπŸ™Œ #meninmuscle

VARIATE your shoulder presses!
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1)Single Arm Landmine Press- For serious overload and stimulation. As the bar is slightly infront of your head, it reduces stress on the shoulder joint but yet taxes the deltoids and traps.
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2)Dumbbell shoulder presses with restricted range (top,btm,full)- Good exercise to build up the lactic acid and fatigue your muscles!

MOST RECENT

Save the boobies
-
Chest Finisher - Seated Plate Hex Press
-
Individual Personalized Training Program
πŸ‘« available for men and women
πŸ“§ thecroptoptrainer@gmail.com
πŸ–₯ www.croptoptrainer.com
🎽 www.bocroptop.com

Great catchup with @george_wz earlier today. Lean machine! πŸ’―
-
Can't believe it has been almost 1 year since our journey at #manhuntsingapore2016. Miss the bunch!

Box Squats πŸ‘
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⚑️You should set your stance feet outside of shoulder width, with your knees pushed out to the sides and your feet pointing straight ahead or slightly outward. Using a wide stance when squatting will place greater stress on the posterior chain (glutes, hips, hamstrings, and back).
⚑️Get under the bar, push your neck into your traps, and position the bar
in the groove of the upper back (not above the traps). Pulling your shoulder blades together may help you maintain the proper position of the bar. (do not flare your elbows out).
⚑️Pulling as much air as possible into your abdomen by pushing your belly into your lifting belt. In order 
for the power from your lower body to be maximally transferred to the bar, your abdominal muscles must be tight throughout the entire lift. This will also stabilize and support the lower back.
⚑️The eccentric phase begins by breaking the hips first, not the knees. You do this by pushing the glutes and hips rearward (then follow with the head) as you push your feet and knees out, thus forcing you to sit back (not down, or your quads will dominate). This is the only way to activate your hips and glutes to their full potential, to ensure maximum involvement of the posterior chain. By sitting back, rather than down, you place the glutes and hamstrings in a highly desirable stretched position.
⚑️You should immediately release (relax) the hip flexors while keeping the rest of your body tight, especially keeping the remaining squatting muscles of the posterior chain very tight during their brief static contraction on the box. Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible. The shins should be straight up and down (perpendicular), or even past perpendicular. placing all the work directly on the hamstrings, glutes, hips, and spinal erectors (lower back). These static/relaxed-overcome-by-dynamic-work methods are the cornerstone of why box squats are such a powerful lift for the development of absolute and explosive strength.

Chest/Tricep Finisher - Hex Press Push Up! πŸ’ͺ🏽πŸ”₯it will burn you up!

Work, Work, Werk
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Leg Extensions
⚑️Sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
⚑️Actively activate your quadriceps, by extending your legs to the maximum 180 - degrees. Make sure that the rest of the body remains cemented on the seat.
⚑️Pause a for a 5 second contraction. Squeeze your quads bards as you can, try to point your toes to your face.
⚑️Slowly lower the weight back to the original position with a 4 second negative, making sure that you do not go past the 90-degree angle limit.
⚑️Repeat for the recommended amount of times.
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Diesel's Note:
You will need to adjust the pad so that it falls on top of shins leg (just above your ankles). Make sure that your legs form a 90-degree angle at the knee. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or Do not use that machine! Safety and injury prevention is 1st.
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🎢 Wale - Bait

Strike it Up πŸ’ͺ🏽

One day, I'll be standing upon the shoulders of giants.
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πŸ“·:@a.series

Physical benefits aside, exercise is therapeuticβœ…

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