That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle.
As for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks.
On your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.
BitcoinBird /
npub1ec…ksv0r
2023-09-01 16:19:13
in reply to nevent1q…ju78
Author Public Key
npub1ecuy495yy2w2c8w93qs52fmuzcuze02cf0xqexata9f6046h68xsjksv0rPublished at
2023-09-01 16:19:13Event JSON
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"content": "That could be it. I just call then external shoulder rotations for example. Look for the ATG dense program if you wanna skip the zero one (which I don’t recommend). Zero would expose an weaknesses you might have in your legs, for example in your Tibialis, which is generally an undertrained muscle. \n\nAs for back essentials, learn the Jefferson curl as well as QL extensions. I do the Jefferson curl with free weights on a separate day and for range as well as on another day QL extensions on a back extension machine with free weights + forward bend in that cycle of exercises. My apologies for not knowing the proper names of the exercises, but you’ll find them all in the programs mentioned and all over YouTube. For abs I do pull ups with good form and I vary many different exercises for that as well. L-sits and various easier versions of it, leg lifts sitting and hanging and sone yoga poses that stretch the abs and also the flanks. \n\nOn your last paragraph you say you can do lots of weight but experience pain sometimes. This is crucial information. You are likely very strong in some areas due to regular training, however if the training plan isn’t complete, all this time you might have been neglecting certain muscles which leads to massive imbalance. That’s also something that led to my injury. The weakest link is the one that needs most attention. I suggest reducing weight to the point where you can do it pain free while finding exercises that you are weak in. Once you found them (they will likely be 1-5 exercises), focus on them until they are roughly on the same level as your other movements. That doesn’t mean you gotta stop progressing on the things you worked on a lot. Instead of focussing on weight increases, there you can focus on muscle activation, mind muscle connection and form.",
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