REPOSTED - Week 5 check in from my young gun @adam_rumney.
We’re aiming to add LEAN muscle mass, first few weeks we seen a decline in overall body weight (which was intended), as we decided to try and reign in some conditioning. After a few weeks I decided to push the cals back up and take a stab at adding that mass. Adam is hitting PB’s in the gym weekly and this week came to me for a brutal leg session, we changed up his training methods as he felt his legs weren’t responding to the current stimulus he was providing them. With a lot of volume, rest pause sets, reps with VERY deep range of movement we managed to have him crawling out of the gym 😂.
As the stats show, since working with me over the past few weeks, we’ve managed to gain muscle mass while actually reducing overall body fat, what more can you want from a lean bulk? Try me 🤷🏼♂️🔥. Keep doing what you’re doing brother, you’re smashing it!!
Typically what this means is that you're applying too much resistance through the toes of your feet, opposed to through your heels.
Why is this happening?
Ankle flexibility would be my first guess.
In order to achieve a full stretch of the Quadricep muscles you will likely need to sit fairly low in the squat position. When doing so, your knees will travel slightly forwards in order to allow the bar to stay over your centre of gravity. The lower you sit the more forward you knees and shins will lean towards the floor and the greater the angle will be in the tendon directly on the back of your heel (Achilles tendon)
If this tendon is tight, your heels will lift from the floor and you will distribute weight onto your toes - hence the sore calfs.
There are 3 short term ways to work around this problem.
Number 1 - Try spending 10 minutes before you begin squatting warming up your calf muscles and stretching them out - this will also warm and stretch the Achilles tendon.
Number 2 - Try moving your feet wider apart before you squat. If your feet are too narrow then you will find it harder to keep the torso upright and will counter this by rolling onto your toes.
Number 3 - Elevate your heels. Simply by elevating your heels you will reduce the amount of angle required in the Achilles tendon and this will allow you to achieve a deeper stretch in your Quads without distributing weight onto the toes. You can try placing you heels on a couple of small weight plates, but be careful for instability. Alternatively you can invest in Olympic Weightlifting Shoes which are equipped with a small wooden block in the heels to do this for you.
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Todays Feels: A WHOLE LOT OF BLOATEDNESS 😫
Good Morning my beauties! Its Sunday and its my last shift before I have two weeks off!!! 🙌🏼
For the past three days I have really suffered from painful bloating and I know its because of this hotel life! For the next couple of days I am gonna fuel my body back to normal with natural, nutritious food and completely kick my ass into gear at the gym! 💪🏼
You can’t always have 24/7 abs and as much as I show you guys my core, I do actually suffer quite a lot with bloating 😊 and guess what...ITS BECAUSE I AM HUMAN AND YOU ARE TOO! 😘
ONE YEAR!!!! ONE YEAR of changing your eating! JUST EATING! Not endless hours of cardio and starving yourself! It’s amazing what happens when clients do everything you tell them to do! ONE YEAR of being disciplined can change your entire life! Congrats @highhemi_13 for all of your hard work and dedication and thank you for trusting me and my process!
While she is having extra dance rehearsal, I'm busy trying to get some work done. I've been working hard on new photography welcome guides. ⠀
Hopefully, these will help clients decide if Theresa Green Photography is right for them. Because I truly believe in helping others, even if I am not the right photographer for them. I cannot wait to share what I've been up to!