I would appreciate a proper box squat tutorial to learn free squats. How should a recreational lifter squat or box squat to build the posterior chain? Should I arch my back, sit back for regular squatting and box squatting? I ask because I can’t brace and get a tight core when I stick my butt out and arch my back? But most important, can I apply this technique arched back, butt out and pushing the feet latelary out for dumbbell or bodyweight squats when the center of mass is different or are these different squats than barbell back squat or box squat? Please explain the different techniques for the box squat? Why someone like Louie teached "relax on the box, rock back and release the hips" with knees behind and everyone else teach "stay tight, don´t rock back and don´t release the hips"!? Whats the difference and what technique is better for a recreational lifter who wants to stay healthy and strong and build some decent muscle? How should someone learn to box squat or free squat, bodyweight squat, goblet squat etc? can I use the box squat with a dumbbell to learn proper squat technique or is a straight bar on the back neccesary because the center of mass is different between barbell and dumbbell? A lot of questions, sorry but please make a video on this topic because I believe in what you say. Thank you
I'm by no means a coach, but here's my take on the "relax, rock back, release hips" vs "stay tight, don't rock" question from personal experience. I've tried slightly different approaches to box squats over the years. I would say the "stay tight, don't rock, don't release hips" isn't really wrong, I think it's more catered more towards beginners and those who aren't experienced/comfortable with box squats yet. Without proper bracing, an inexperienced lifter is likely to be too loose when they sit down on the box and could increase chances for injuries. However, for someone who's experienced and comfortable enough they would know how to properly brace and check their form for the full range of motion. For the experienced, they can manage to relax their body upon sitting, rock back slightly to get an upright position, and release hips to lessen tension on the lower body. This is beneficial because if you're doing it right, relaxing your body after sitting down will then allow you explosively squat back up and really put your lower body to contract and tense fast to get the weight up. I would say this is arguably harder than being tensed the whole range, but I like it better and it feels more like a functional movement. Now, without proper form this can be a bit dangerous. Rocking back and forth with couple hundred pounds on your body and not having your body set up correctly for it throughout the whole rep can put a ton of stress on your spine. I think the two methods are more about what you feel comfortable with, but in my personal experience the "sit completely, relax, and get back up" method like Louie taught is my preferred method for a better workout.
Hope you see this comment just wanna say found your channel a week ago .Honestly you got some great videos man. A lot of the information you give on this channel is very effective and I love the way you explain everything and how to execute and what muscle it target. Very effective stuff and knowledge that you are giving to us for free that i know you probably charge more for as your actual coach job . Thank you and keep up the hardwork watching and listening to all your advice definitely effective for me and don’t think I need to watch another channel at this point can’t match the info you are getting wish t well and I hope your channel blows up man and you get payed even more for what you do . Many blessings to you and your family.
Excuse me for butting in: Long Head Biceps: try very low incline curls, both supinated and neutral, also very narrow grip chin ups does wonders for me Triceps Lateral Head: try flat bench across body dumbell extensions, you can slightly increase the angle to have the tension favor more the upper lateralts, but flat bench is good enough if you want the pop-out on the lateral, you can do the same movement on a twin cable have the cable height adjusted accordingly and grip the opposing cable ball with each arm and do you twin cross body ''push-extensions'' etc etc
Just fucking lift n eat. Don’t make it complicated. Either you have what it takes to eat a lot of food or you don’t. Either your dedicated or your not. You choose your identity, but be honest with yourself people often want to imitate bodybuilders but don’t want to put in the work to eat that much protein or the stay consistent and workouts and every workout being progressively more intense.
To further add to what Johnny said about ''lift and eat'', he is right. Make sure you have enough volume of exercises for the muscle group and part you are training within the hypertrophic rep ranges. Say you are doing 20 seated or standing concentration curl or preacher curls per week, yeah your biceps long head will grow, but it still won't be in proportion to your short head so will seem like it is not growing, so some people (like I) do need to target the long head with ENOUGH volume FOR the long head. And the eating part, goes without saying you need enough protein and calories, but if you already have more than 15 percent fat it gets incrementaly harder to build muscle compared to less fat, so look into that too. No need to dirty bulk either. Many people are biceps short head dominant, I am too, I do nearly no short head work, nearly all my isolation biceps work is for the long head exerpt maybe maintenance work here and there for the short head.
People who get good at hammer curls while maintaining a strong mind muscle connection get big arms. For triceps do dips without leaning forward to bias the chest.
Great video. Is the prime mover of lengthened position the rotator cuff rather than the deltoid? I ask because we’re purposely trying to load it here. Thanks
@@sickcvnt831 The rotator cuff is a joint? It’s the infraspinatus, supraspinatus, teres minor and subscapularis. I’ll rephrase my question - is the deltoid the prime mover at the bottom of a lateral raise (where the deltoid is usually said to be in a lengthened position), or is it the rotator cuff (specifically the supraspinatus maybe)?
@@Luis_Baruch You are correct. In the start or bottom of a rep the supraspinatus is highly active in lateral raises. Some people skip returning to the bottom of the rep (rest position 0-15 degrees) to minimize the involvement of that rotator-cuff muscle.
My gym only has one double cable and it's always taken. Could you do these one arm at a time on a single cable and hold on to the cable bar to get the same effects of having a support on your back?
When you brought the bench in I was thinking, why not just stand up over it and lean your butt / lower back in to the pad? Do cables still rub the back of the bench? I’ve been doing the lying cable laterals lately (with good results 👍) but going to give these a go on push day tomorrow 🙏 Thank you Coach
@Hypertrophy Coach sorry...fat thumbs. "Flys" or "Flies". Just wondering why doing them in the rear as opposed to the front...makes it better or safer on shoulders....etc.
“Flys” are generally referring to “pec flys”. These are raises. Both to the front and back are good options. Sometimes one way feels more comfortable than the other. So it’s nice to give people multiple options
Great timing for me! I'm beginning a new meso today and have these programmed for the first time, what a coincidence
I would appreciate a proper box squat tutorial to learn free squats. How should a recreational lifter squat or box squat to build the posterior chain? Should I arch my back, sit back for regular squatting and box squatting? I ask because I can’t brace and get a tight core when I stick my butt out and arch my back? But most important, can I apply this technique arched back, butt out and pushing the feet latelary out for dumbbell or bodyweight squats when the center of mass is different or are these different squats than barbell back squat or box squat? Please explain the different techniques for the box squat? Why someone like Louie teached "relax on the box, rock back and release the hips" with knees behind and everyone else teach "stay tight, don´t rock back and don´t release the hips"!? Whats the difference and what technique is better for a recreational lifter who wants to stay healthy and strong and build some decent muscle? How should someone learn to box squat or free squat, bodyweight squat, goblet squat etc? can I use the box squat with a dumbbell to learn proper squat technique or is a straight bar on the back neccesary because the center of mass is different between barbell and dumbbell? A lot of questions, sorry but please make a video on this topic because I believe in what you say. Thank you
great suggestion, thank you
I´m all for it, a solid video would be awesome
I would love to see a video too. I appreciate all the content Coach
I'm by no means a coach, but here's my take on the "relax, rock back, release hips" vs "stay tight, don't rock" question from personal experience. I've tried slightly different approaches to box squats over the years. I would say the "stay tight, don't rock, don't release hips" isn't really wrong, I think it's more catered more towards beginners and those who aren't experienced/comfortable with box squats yet. Without proper bracing, an inexperienced lifter is likely to be too loose when they sit down on the box and could increase chances for injuries. However, for someone who's experienced and comfortable enough they would know how to properly brace and check their form for the full range of motion. For the experienced, they can manage to relax their body upon sitting, rock back slightly to get an upright position, and release hips to lessen tension on the lower body. This is beneficial because if you're doing it right, relaxing your body after sitting down will then allow you explosively squat back up and really put your lower body to contract and tense fast to get the weight up. I would say this is arguably harder than being tensed the whole range, but I like it better and it feels more like a functional movement. Now, without proper form this can be a bit dangerous. Rocking back and forth with couple hundred pounds on your body and not having your body set up correctly for it throughout the whole rep can put a ton of stress on your spine. I think the two methods are more about what you feel comfortable with, but in my personal experience the "sit completely, relax, and get back up" method like Louie taught is my preferred method for a better workout.
If you are bodybuilding, IMO the box squat teaches you incorrectly. For a powerlifter, box squat - great - even better for equipped lifters.
This channel is so underrated
I would like to name this movement as "Kung Fu lateral raise" 🤣
💪🏼💪🏼 Knowledge upon knowledge 💪🏼💪🏼
Absolutely outstanding information.
I love this variation I always do it ty HC you are a savagereeeee!
Hope you see this comment just wanna say found your channel a week ago .Honestly you got some great videos man. A lot of the information you give on this channel is very effective and I love the way you explain everything and how to execute and what muscle it target. Very effective stuff and knowledge that you are giving to us for free that i know you probably charge more for as your actual coach job . Thank you and keep up the hardwork watching and listening to all your advice definitely effective for me and don’t think I need to watch another channel at this point can’t match the info you are getting wish t well and I hope your channel blows up man and you get payed even more for what you do . Many blessings to you and your family.
How to grow stubborn long head biceps and tricep lateral head
Excuse me for butting in:
Long Head Biceps: try very low incline curls, both supinated and neutral, also very narrow grip chin ups does wonders for me
Triceps Lateral Head: try flat bench across body dumbell extensions, you can slightly increase the angle to have the tension favor more the upper lateralts, but flat bench is good enough if you want the pop-out on the lateral, you can do the same movement on a twin cable have the cable height adjusted accordingly and grip the opposing cable ball with each arm and do you twin cross body ''push-extensions'' etc etc
Just fucking lift n eat. Don’t make it complicated. Either you have what it takes to eat a lot of food or you don’t. Either your dedicated or your not. You choose your identity, but be honest with yourself people often want to imitate bodybuilders but don’t want to put in the work to eat that much protein or the stay consistent and workouts and every workout being progressively more intense.
To further add to what Johnny said about ''lift and eat'', he is right. Make sure you have enough volume of exercises for the muscle group and part you are training within the hypertrophic rep ranges.
Say you are doing 20 seated or standing concentration curl or preacher curls per week, yeah your biceps long head will grow, but it still won't be in proportion to your short head so will seem like it is not growing, so some people (like I) do need to target the long head with ENOUGH volume FOR the long head.
And the eating part, goes without saying you need enough protein and calories, but if you already have more than 15 percent fat it gets incrementaly harder to build muscle compared to less fat, so look into that too. No need to dirty bulk either.
Many people are biceps short head dominant, I am too, I do nearly no short head work, nearly all my isolation biceps work is for the long head exerpt maybe maintenance work here and there for the short head.
People who get good at hammer curls while maintaining a strong mind muscle connection get big arms. For triceps do dips without leaning forward to bias the chest.
Great video. Thank you.
great, love your explanation🙆
We need to go deeper
I wait for these videos 😁
Please make a video about length to tension relationship of muscles
Great video ! What are your thoughts on doing this on a wide cable stack (my gym doesn’t have a close one) ? Thanks :)
Great video. Is the prime mover of lengthened position the rotator cuff rather than the deltoid? I ask because we’re purposely trying to load it here. Thanks
Which rotator cuff is lengthened here?
The rotaror cuff is only a joint. The deltoid is lengtened
@@sickcvnt831 The rotator cuff is a joint? It’s the infraspinatus, supraspinatus, teres minor and subscapularis.
I’ll rephrase my question - is the deltoid the prime mover at the bottom of a lateral raise (where the deltoid is usually said to be in a lengthened position), or is it the rotator cuff (specifically the supraspinatus maybe)?
@@Luis_Baruch You are correct. In the start or bottom of a rep the supraspinatus is highly active in lateral raises. Some people skip returning to the bottom of the rep (rest position 0-15 degrees) to minimize the involvement of that rotator-cuff muscle.
What’s your thoughts on the multi flight panatta style machine for delts
My gym only has one double cable and it's always taken. Could you do these one arm at a time on a single cable and hold on to the cable bar to get the same effects of having a support on your back?
Yup!
What about cable laterals seated facing the machine ?
Great option too!
When you brought the bench in I was thinking, why not just stand up over it and lean your butt / lower back in to the pad? Do cables still rub the back of the bench? I’ve been doing the lying cable laterals lately (with good results 👍) but going to give these a go on push day tomorrow 🙏 Thank you Coach
Dose it matter where u place the cuff Lyk if it’s above your elbow or below
15:14 he answers this
👍
what wrong with regular cable Flys? have they stopped working....
What’s a cable flyer?
@Hypertrophy Coach sorry...fat thumbs. "Flys" or "Flies". Just wondering why doing them in the rear as opposed to the front...makes it better or safer on shoulders....etc.
“Flys” are generally referring to “pec flys”. These are raises. Both to the front and back are good options. Sometimes one way feels more comfortable than the other. So it’s nice to give people multiple options
@Hypertrophy Coach thank you! I understand now and you are correct. Just old fashioned.
Brah I am locked out of my hypertrophy coach app but it’s still charging me whatever the yearly rate is. The email is full too so can’t fix it
Sorry to hear that! We need to get you in asap! What email is full? You sent an email to support@hypertrophycoach.com and it’s full?