Sunday Funday Fitness Tips: October 2, 2022 — DMP Fitness

Hey Fit Fam!

Here’s your Sunday dose of what’s going on in DMP Fitness World!

DMP Fitness

“Quick Rack Pull Tips”

💥 Quick Tips on Rack Pulls 💥

Rack Pulls are good for working though a sticking point on your deadlifts or just to emphasis the spinal erectors (if rack is set at or above the knees)

💥 Really push your hips out and maintain a neutral spine at the beginning of the rep so you don’t over fatigue your low back.

💥 Keep your arms/ lats tight throughout the entire movement but don’t over think it.

💥 Spread your foot out on the floor and pull through the entire foot (I’m wearing my toe spacers underneath my socks, so this really helps cue me)

💥 Take a deep breath before the initial pull (caution: ease into your deep breaths if you’re not used to doing it)

Hope these tips help. Happy training 🦵🏾🦵🏾

Hey!

Have you been training for a while now and recently reached a plateau?

If so, then this is what you need to be reading. Get ready to learn some tips and tricks of advanced bodybuilders.
Use these training techniques listed below to blast your muscles into accelerated growth.

Note: some of these techniques can be more taxing to the body than normal training, so use sparingly for no more than 3 weeks, then resume normal training.

1. Supersets: perform two exercises in a row without any rest to increase intensity, and shorten workouts.

Example: Bicep Curls: 3×12,  Lying Triceps Extensions: 3×12

2. Trisets: perform three exercises in a row without any rest.

Example: Reverse Barbell Curls: 3×8, Wrist Curls: 3×8, Wrist Extensions: 3×8

3. Giant Sets: perform four exercises in a row without any rest.

Example: Incline Barbell Bench Press: 3×5, Flat Dumbbell Bench Press: 3×5, , Cable Cross-overs: 3×10, Peck Deck Flyes: 3×10

4. Forced Reps: perform the maximum amount reps alone, then have your training partner help you perform a couple more reps.

5. Partial Reps: perform maximal full reps, then continue by doing partial reps, until you can’t do any more.

6. Cheating Reps: perform full ROM (Range Of Motion) reps until you reach failure, then use momentum and secondary muscles to complete additional reps.

7. Rest-Pause: perform as many reps as possible until you reach failure, drop the weights, rest for a few seconds, then try to perform additional reps.

8. 21s: complete 7 half reps in the lower ROM, 7 half reps in the upper ROM, followed by 7 full ROM reps.

9. Drop Sets: perform a certain amount of sets in a row while reducing the weight each time. This method is also called as Running The Rack and is used to increase intensity.

Example: Set 1—Flat Barbell Bench Press (250 pounds) 12 reps, Set 2—Flat Barbell Bench Press (200 pounds): 12 reps, Set 3—Flat Barbell Bench Press (150 pounds): 12 reps

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