Average Joe

PT4 What's the Optimal Rep Range For Building Strength? At the beginning of a program, beginners should do 6 to 10 repetitions to build base strength and develop overall technique. As a result, our stimulus-to-fatigue ratio will be severely reduced. I During this phase, we focus more on developing techniques than moving weight. We usually start with those substantial movements in that 6 to 10-rep range, especially with beginners. #weightlifting #bodybuilding #weightlifting #weightlifting #crossfit #Hypertrophy #buildmuscle

PT 3 What's the Optimal Rep Range For Building Strength? Programming this in the range of three to six repetitions reduces stimulus-to-fatigue ratios by developing basic strengths. Building strength by using heavier weights while getting nearly double the repetitions is still possible. Because the three-to-six-rep range does not tire out with heavy weights, it is ideal for developing basic strength. However, this method is unsuitable for building overall strength for optimal performance and is not the most effective for hypertrophy training. With our three-to-six-rep range, we can start building basic strength and technique. #strengthtraining #bodybuilding #crossfit #powerlifting #workout #workoutroutine #weightlifting

PT 2 What's the Optimal Rep Range For Building Strength? What is the best rep range for strength goals? Does it range from 1-3, 3-5, or 5-10? Understanding what each rep range represents is essential to optimizing your training. You should also find a rep range that fits the program you're working on and your skill level. The significant movements I'm referring to are the bench press, deadlift, back squat, clean and jerk, and snatch. These movements are commonly used in weightlifting, powerlifting, and strongman competitions. Learning how to program for yourself or understanding the rep ranges will help you to understand programming. This is especially important for beginners who don't understand strength and progression. Your advanced lifters have theirs down pat. It has taken them many years of applied science, mathematics, and trial and error to figure out where they need to be. Let's start with the one-to-three-rep range. This range can be used to achieve peak strength performance. Weightlifters, powerlifters, and competitive lifters are almost entirely reliant upon it. However, some disadvantages are also associated with it. It's not ideal for hypertrophy training and overall muscle and technique development to train in the 1-to-3 repetition range. The repetitions are insufficient to achieve maximum training, and the skill set development isn't optimal. Repetition is the most effective way to learn. #strengthtraining #bodybuilding #crossfit #weightlifting #strengthandconditioning

What is the best rep range for strength goals? Does it range from 1-3, 3-5, or 5-10? Understanding what each rep range represents is essential to optimizing your training. You should also find a rep range that fits the program you're working on and your skill level. The significant movements I'm referring to are the bench press, deadlift, back squat, clean and jerk, and snatch. These movements are commonly used in weightlifting, powerlifting, and strongman competitions. Learning how to program for yourself or understanding the rep ranges will help you to understand programming. This is especially important for beginners who don't understand strength and progression. Your advanced lifters have theirs down pat. It has taken them many years of applied science, mathematics, and trial and error to figure out where they need to be.

Squats for thoughts! #weightlifting #motivation #powerlifting #bodybuilding #crossfit #training

Forgot the Red Pill space that advertises "men's self-help" I've found no better example of teaching men to be leaders than @jockowillink Discipline = Freedom Seems like such a simple yet powerful phrase. #discipline #jockowillink #jockopodcast #weightlifting #bjj #training #extremeleadership

It sounds like @jessie_the_nerd and I are old married couples at the gym. I love this kid because he gives just as much as he takes, and he always keeps me on my toes. When I designed the Grappling Power Program for BJJ athletes, he was one of my original testers. On one of the three big lifts, he failed to hit a PR. In addition to the 51 other people, every single lift set a new PR. After reading his Instagram post about eating 3lbs of Reese Cups and 2lbs of Snickers back-to-back, I knew what was going to happen.... Don't be like Jesse! (We should put that on a T-shirt) find better nutrition habits. Oddly enough, I know a guy #nutrition #healthyeating #bodybuilding #grappling #powerlifting #weightlifting #diet #preworkout #crossfit #grappling #jiujitsu

Early arm bend in the jerk is very visible, and technically speaking is a no rep. Not all sports have the same standard. Pausing in the receiving position will help your body awareness. Further improving the stability and overall lift. #pushjerk #powerlifting #weightlifting #olympicweightlifting #crossfit #crossfitweightlifting #bodybuilding #strengthtraining

#weightlifting #crossfit #crossfitweightlifting #splitjerk #jerk #bodybuilding #powerlifting #olympicweightlifting #strength #strengthtraining

Many people combine the Push Jerk with the Power Jerk in one exercise. In spite of their similarities, they have one key difference that differentiates them. In a Push Jerk, the feet remain in the squats' stance. When performing a Power Jerk, the feet begin in the drive position and slide into the squat position during the drive. The rest of the process is virtually the same. #weightlifting #crossfit #crossfitweightlifting #olympicweightlifting #pushjerk #powerjerk

@jessie_the_nerd has quickly become one of the most beloved characters @derbycitymma. Not a day goes by without us agitating one another. Every day he comes to classes, it brings up the room. He's like the little brother I never had! #gymfail #gymmemes #gymfam #weightlifting #weighttraining #bodybuilding #powerlifting #crossfit #chalk

Should you stretch before or after exercising? If you need more clarification, ask yourself if you feel ready for a full range of motion to perform the exercises you're about to perform. Warming up and stretching are helpful but can also go too far. Having a full range of motion for exercises is especially critical when doing weight training. The full range of motion and the ability to contract in the exercises are not debatable. This is how you optimize training. However, stretching out too much can lengthen those muscles. Now, it will be difficult to maintain stability during those exercises. Having a little bit of tightness is sometimes a good thing. Now comes the anecdotal information. Whenever I get home after a workout, I like to stretch, especially the muscles I worked that day, before I shower. As a result, I don't get all tight while sleeping. It's what I enjoy doing. Everyone will have a different opinion. Trial and error is the key to finding what works for you. When you feel comfortable with the range of motion, do a dynamic warmup, get your heart rate up, and start moving. Don't spend endless hours stretching, foam rolling, fascist tissue, and whatever buzzwords are trending this week that people tell you to do before a workout. Don't overdo it. Ensure you have a full range of motion, hit the ground running, and go. #strength #warmup #flexability #mobility #crossfit #bodybuilding #powerlifting #weightlifting #exercise #training

My very own @mikebisping moment. #gymfail #gymmeme #gymmemes #fail

Setup Showdown: Clean vs Deadlift The Clean setup is commonly mistaken for the Deadlift. By addressing the leverage positions early on, you’re setting yourself up to lift more weight! Both movements have a hip hinge, but the Deadlift begins much earlier, while the Clean is similar to a leg press and squat. Changing the technique entirely and setting up a clean are crucial to its success. When viewing the Clean from the side, the hip crease should be slightly higher than the knee. In a Deadlift, the hip is slightly lower than the shoulder but greater than the knee. You can identify this in your lifts by paying attention to your shin angle. #weightlifting #bodybuilding #powerlifting ##crossfit #clean #cleanandjerk #deadlift #clean #olympiclifting #olympicweightlifting

Have trouble with your Cleans or Power Cleans? Look no further than adding Clean Pulls to your training cycles. In particular, this applies to new lifters. It is common for them to cheat under the barbell without even realizing it. They never allow themselves to achieve full (triple) extension. The fact that cleans are sometimes so quick after hip contact gives the impression that you are under the bar too soon. However, after that full extension, they're using leverage to pull themselves under a bar, but it happens so quickly that it appears you're just making hip contact with your hips not extended. #cleanandjerk #crossfit #weightlifting #strength #strengthtraining #olympicweightlifting #cleanpull #weighttraining

When it comes to weightlifting, I have a lot of opinions. You may find this one surprising.If we could develop a ranking system that factored in technique requirements, risk versus reward, and weight eligible to be pressed, I think Push Press would easily be ranked in the top 3.If not in the top 3, maybe even at the top! While so simple, it will still build biggershoulders, shoulder stability, balance, timing, and discipline for all pressing movements. Push presses are arguably the most popular pressing exercises across all barbell sports. This includes bodybuilding, CrossFit, powerlifting, and Olympic Weightlifting. All you need is a front rack, and you're off.Drip! Drive! Press!That's it. It's that simple. Nothing's more fun than unloading a big weight overhead and slamming it to the floor!

A common fault when pressing is for the barbells to move away from the lifter rather than ascend vertically. If you train alone or with a partner, relying on how you feel isn't the best way to improve your bar path. Utilize a stationary object like a weightlifting rack to provide feedback after recording yourself performing a press movement. By initiating the press, if the bar moves toward the rig, you will now have objective evidence that the bar path is moving away from you. If this occurs, the majority of the weight will be placed on the front deltoid rather than on connective tissue, including the full shoulder and triceps. This will help you optimize your pressing movements. This small improvement will protect the shoulder but produce heavier presses and broader shoulders! #press #pressing #shoulder #strength #barpath

Are you having problems with your wrist when you train? Whether it's sports or weightlifting, you hear someone say, "It's bad mobility," "bad flexibility," and "I have a bad wrist." What if it's all of the above? Here's why. There are tons of connective tissue in the forearm, the bicep, the tricep, the shoulder, the pectoralis, the lats, and the subscapularis. Your range of motion is limited because this tissue is pulling tight, limiting your basic and athletic activities. All of this compromises your stability. Without stability, we are out of position, and being out of position leaves us unable to optimize our performance. These 2 stretches will change your game—not just for weightlifters but for any sport! They will improve flexibility, mobility, positioning, optimization, and overall performance! https://youtu.be/KddYHKOUDMc ##fitness #fitnesstips #liftingform

Want to press more weight? Utilize the Strict Press! It builds bigger, stronger shoulders and improves discipline in all your pressing. For Olympic lifters, it's a staple to improve discipline in the Push Jerk and Split Jerk! #weightlifting #bodybuilding #powerlifting #crossfit #strengthtraining

Getting your shins rubbed is ideal, but it happens. Work on treating the barbell like a razor shaving the legs. Keeping the barbell as close as possible will lower your margin of error. The further out the barbell is, the greater the margin of error. As a result, the lift and body will be compromised, and the weight will feel exponentially heavier. #deadlifts #powerlifting #weightlifting #strength