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25.01.2022 Strength is gained in the range its trained Charles Poliquin
25.01.2022 Nobody who has invested in a good trainer has ever turned around and Said I regret this. Theres too much literature out there that highlights not only the benefits of strength training but its importance for the longevity of the human body. So do yourself a favour. Find someone who knows what theyre talking about and start lifting!
24.01.2022 Mind Muscle Connection & Hypertrophy Gains For years Body Builders have used Mind Muscle Connection to bring Attentional focus to the muscles they are working during a set. Attentional Focus is what you think about while performing an exercise. There is a great experimental study that shows evidence to support this aids with Muscle Growth. (Attentional Focus for Maximising Muscle Development: The Mind Muscle Connection) It makes sense to think you get more activation ...when you think about the muscle group working. Creating the neural Drive to the muscle increases tension and activation. I’ll use an example, performing a Hip Thrust. If you don’t consciously think about squeezing your glutes other muscles like the hamstrings and Quads will have work harder to carry the load meaning less tissue influenced during a set. Attentional focus should match the goal of the task. Competitive sport athletes should rely heavily on external attentional focus in practice and during games or matches. This includes powerlifters, weightlifters, or strongmen seeking to set a 1RM or to maximize force or torque production; basketball players or track & field athletes seeking to maximize jump height or distance; runners or rowers seeking to improve economy. Alternatively, when attempting to maximize muscle activation, an internal focus of attention would seem to be a better choice. Bodybuilders, physique athletes, and others seeking maximal hypertrophy will conceivably benefit by focusing on the target muscle during an exercise rather than on the outcome or environment. It is likely that the molecular signaling for all 3 primary mechanisms of muscular hypertrophy, namely mechanical tension, metabolic stress, and muscle damage (6), are increased when the exerciser focuses their attention internally, which could ultimately result in greater muscular development for a given exercise and load. Put simply, focusing on your Quads when Squatting will improve your ability to grow bigger Quads. If you want to be able to jump further, or lift heavier weight, you want to focus externally. For example, pushing the floor away when you squat. See more
23.01.2022 Research your own experience. Absorb what is useful, reject what is useless, add what is essentially your own. - Bruce Lee Conventional wisdom is not always the right choice 100% of the time. Forge your own path, find what works for your unique goals and ambitions. Try new things, be ok with failing starting again and building something on your terms. Today I played around with some rotating DB presses. Unconventional exercise. My chest felt blown up like a ballon. Give it a go.
23.01.2022 Don’t expect to wake up every morning ready to smash it. Don’t rely on motivation. Count on discipline. Built from years of consistency. @lululemonausnz @mattdelany.jpeg
23.01.2022 Facts. Dont over complicate training. Address the weakness and work towards fixing it. Keep it simple. Results will follow.
23.01.2022 At Home Strength Series Without access to Gyms we have to make the best out of the situation. It can be easy to fall into bad habits. Or worse yet. Stuck in the cycle of continuous and meaningless HIIT sessions. That grind your body to the ground leaving you tired and sore. So to help bulletproof your body Im going to release some of my favourite strength building exercises that when modified can be done at home. So when its time to come back into the gym you have increa...sed strength and control in the right places to help with your bodys ability to handle load and stress during heavy/hard workouts. Exercise 1 - Reverse Hyper This is one of my favourites. The reverse Hyper will smash your Glutes, Hammys, Spinal Erectors and lumbar with no compression of the spine. This means, its pretty much great for anyone and everyone. Benefits Stronger Glutes & Hamstrings - Building stronger glutes and hamstrings can be done with a variety of exercises, yet few target them at the same time while also allowing you to limit the amount of loading placed elsewhere. Unlike good-mornings, Romanian deadlifts etc. hyperextension can help you isolate the glutes and hamstrings in a very direct way while simultaneously removing all other limiting factors (lower back soreness, overloading) Improved Hip Extension - Reverse hyperextensions are a great way to develop proper hip hinging mechanics (hip extension) necessary for exercises like deadlifts, running, squatting, jumping, and other athletic movements. Injury Prevention - Lower back injuries are common in situations where proper hip hinging mechanics are necessary. Exercises like deadlifts, cleans, snatches, squats and running all require an athlete to properly extend their hips while maintaining a stable and neutral lumbar spine. Increasing strength and function of the glutes and hamstrings can help develop better movement mechanics, muscular strength and endurance, and may increase injury resilience during training sessions and competition. Cues & Reps in comments See more
21.01.2022 Our Culture has become hooked on the quick fix, the magic pill, efficiency. The cheat codes to the test that will get them to the top with the least amount of effort required. This may get you ahead in life but it wont lead to resilience. So when life comes along and smacks you in the face, and it will, you may not have the mental toughness to fight back. Ive been there, we all have. But the one thing Ive learnt over the last year and is that the struggle is exactly what... we need. If you dont struggle in life, you dont find out who you truely are or what youre capable of. Struggling builds resilience and resilience allows you to stand up and push back when shit hits the fan. Then you become addicted to the hard work. Thats when you become a beast. Passion, obsession, talent, resiliency are only useful tools when you have the work ethic to back them up. @mattdelany.jpeg @lululemonausnz See more
20.01.2022 Another of my favourite single leg exercises. This is my favourite way to hit the Single Leg Deadlift. I find the landmine attachment helps to really smash your Hamstrings and Glutes. Thanks @develop_health_and_fitness
19.01.2022 Its been a while since Ive done a Dragon Flag. The core will be sore. I better not sneeze tomorrow. I like to stick to slow eccentrics with these. Unless you have incredible core strength, you tend to feel it in your low back on the way back up.
19.01.2022 Its Simple, strengthen your Upper Back for Healthier Shoulders and Better Posture. These are my Favourite Upper Back Exercises. If you have poor posture, sit all day or have a phone. Theres a good chance you have tight pecs and a weak Upper Back. Get your daily dose of upper back work in to keep those shoulders healthy. 1. Bent Over Rear Delt Fly... 2. Prone Read Delt Fly 3. Seated Rear Delt Fly 4. Y-T-I Complex 5. Banded Pull-Apart 6. Banded Chest Pull 7. Banded Face-Pull 8. Cable Pull- Apart 9. Cable Face-Pulls 10. Cable Chest Pull 11. Cable Pull-Apart 12. Cable Bent Over Fly Save these and add 2-3 to the end of your workouts. High volume 15-25 Reps. Notice the grip Changes during the rear delt flys. See more
19.01.2022 Facts: Life is hard. People deal with shit everyday. The question is; how do you condition yourself to deal and overcome those struggles? One way is grinding in training. Whatever it is you do, running, swimming, strength training. Pushing yourself through a gruelling session is a damn quick way to reveal and develop your mental strength. I can guarantee after 15 all out sprints on the assault bike some shit you dealt with the day before doesnt seem so important anymore. Lifes hard, train harder!
18.01.2022 I really simple but effective unilateral Glute Strengthening exercise. Add this to the end of your lower body strength days. Keep the volume high. 10-25 reps.
18.01.2022 Success Leaves Clues. I saw this great post on @theflexibull instagram about flexibility and flipping conventional wisdom on its head. He has a great write about it. Go check it out. But heres my interpretation. Tom Platz was a bodybuilder in the 80s, known for having the best legs in the game. He was also known for his unorthodox training methods. Tom would stretch each body part he would train that do for about 45 minutes before touching a weight. He squatted 226kg/500pound...s for 23 reps. 100kg/225pounds for 10 minutes straight. Took a rest and then did it again! He would also, often, squat ass to grass, roll forward and touch his knees on the ground every rep. Nowadays, conventional wisdom would say this is bad. It will lead to injury. Even reckless. Tom Platz is now 65 and still squatting big weight. He would suggest otherwise. You could say, If we follow the science we will be fine. Yet we listen to those coaches and trainers who live in pain. Train in pain. Even coach in pain. Research is a great tool. Im not suggesting its not. But when we blindly follow and apply the latest teachings, instead of objectively gathering information from the person in front of you we can set ourselves up for failure.
16.01.2022 Strength & Flexibility Being strong doesnt mean you have to be stiff. For a everyday gym goer having strength, flexibility & mobility should be what you strive for. They are the foundations for building a healthy and happy body long term. What are you doing for your Strength & Range?... Have you set goals and standards for these? DM me for some tips and tricks. See more
15.01.2022 Looks like everyones jumping back into the gym. Do you have goals but dont quite know how to navigate your way there? Training shouldnt be a mine field. When we have clean direction and goals we can set ourselves up for success. Thats why Im opening another 50 spots for online clients. Weekly individualised programs at your fingertips written by me for you! ... Comment or DM to get started! Only 50 spots open. @mattdelaney.jpeg See more
14.01.2022 "You have power over your mind, not outside events. Realize this, and you will find strength." Marcus Aurelius
14.01.2022 Todays Accessory work centred around my knees. Helping to build resiliency by loading them through their end ranges. Basically, bulletproofing them from anything I throw at them in the future.
14.01.2022 Great post from Eric Cressy. An imbalance between force production and joint stability can lead to subpar performance and in some cases, eventually injury. Anatomically, the body has many perfectly designed sets of checks and balances to find the delicate balance between force production and joint stabilization. Here are a few examples: 1Lower trapezius runs somewhat parallel to latissimus dorsi. While the lat creates a "gross" depressive (and, indirectly, anterior tilt) ef...fect on the shoulder girdle via its attachment on the upper arm, the lower trap's attachment on the scapula creates posterior tilt to open up the subacromial space in the front - and ensure that motion is shared across joints. 2The rotator cuff tendons attach on the humeral head, whereas the larger muscles - pectoralis major, deltoid, latissimus dorsi - all attach further down on the humerus. While the big muscles work to create big joint movements (osteokinematics), the smaller muscles control the subtle joint motion (arthrokinematics). 3The hamstrings attach on the ischial tuberosity (pelvis), which means they don't have much active control of the head of femur. Conversely, note the more proximal attachments of the glutes and deep hip external rotators; they can better control the head of the femur in the socket, similar to the rotator cuff's role in the upper extremity. And this just refers to musculotendinous anatomy. In reality, the fascial system is integrally linked to these relationships and actually creates an even more elaborate system of checks and balances that traditional anatomy drawings overlook.
11.01.2022 Nasal Breathing to Improve Sleep Quality and Athletic Performance. The nose is built for a specific purpose. The nostrils, hair and nasal passageways are designed to assist in filtering allergens and foreign bodies from entering the lungs. Nasal breathing, as opposed to mouth breathing, has another important advantage. It can allow more oxygen to get to active tissue. This is because nasal breathing releases nitric oxide, which is necessary for increasing CO2 in the blo...od. Which releases oxygen. More oxygen in the blood is great for many things and Less oxygen through mouth breathing can lead to stress and fatigue. Nasal breathing also activates the part of the nervous system that supports rest, recovery and digestion, rather than the part of the nervous system that is responsible for survival or stress states. That means that, even if the body is in a stressful state of high-intensity exercise, nasal breathing can provide a sense of calm and allow us to function better. What Ive noticed? * Deeper Sleep * Ease of waking up (4.30am ) * Increased Relaxation when Nadal breathing * More control during weight training when nasal breathing * Quicker recovery When to use it? * To help with stress. * To aid recovery during exercise. * To help with sleep. @mattdelany.jpeg @lululemonausnz See more
11.01.2022 Dont expect to wake up every morning ready to smash it. Dont rely on motivation. Count on discipline. Built from years of consistency. @lululemonausnz @mattdelany.jpeg
10.01.2022 4-Easy Steps to Progress in the Gym. 1. Answer this - What are the least amount of exercises I can perform and still be effective? 2. Answer the above again for every body part. 3. Create a new program from those exercises. ... 4. Add Dense Strength blocks to your two main lifts each day. Simplicity & Consistency are the magic ingredients. Here Im doing a Dense Strength superset (10D3) of my two favourite upper body exercises. Simple, effective and easy to track. See more
08.01.2022 Importance of Rear Delts strength for Bench Pressing One of the forgotten muscles when training or improving your Benxh are the Rear Delts. Although they arent a prime mover like the Front Delts during a Bench Press one of their main functions is to Externally Rotate the shoulder. This prevents the shoulders from Internally Rotating (rolling forward) during the Bench Press. Which can give you that deep pain in the front of your shoulder after a heavy bench set. I a...lways incorporate Rear Delt work at the end of my clients heavy pressing days and Ive seen some great results in performance and shoulder health. One of the common mistakes I see from people performing Rear Delt Flys is the hand position. Often I see palms towards each other or palms towards your body. This only encourages internal rotation. The rear Delt is a external rotator so turning the palms away from the body will place the Rear Delts in a more advantageous position. Always, start light. Control the movement and hit high volume with these 15-30 reps. See more
08.01.2022 Push Up Challenge. Give this one a go. Please dont fall on your face Training away from the gym can get repetitive sometimes. Add some fun/challenging finishers at the end of your workouts to spice things up.
07.01.2022 Shifting a mindset from, Mobility being Flexibility. To Mobility being Strength Training, is the key to unlocking your bodies true potential. When we talk about range of motion we have: Passive Range - Someone moving you through a range of motion with no effort from yourself. (Static Stretching)... Active Range - When the person can actively move their body through a range of motion. When the demand you put on your body exceeds its active range. You no longer have Control. This is where bad shit can happen. By learning to control your body and increase your active range you can bulletproof yourself from anything life throws at it. Keep in mind when training these end ranges your body has little to no control and is very weak so go slow. See more
07.01.2022 According to legend, Milo of Croton began carrying a young calf on his shoulders each day. The story goes that he would pick the calf up on a daily basis and walk around a large stadium. As the animal grew, Milo also grew stronger. Eventually, he was able to carry a fully-grown bull.... And so the progressive overload principle was born. It refers to the idea that you need to constantly increase the demands you impose on your muscles in order to make them bigger and stronger. Our bodies only currency is stress. If we stress the body enough it will create a adaptation specific to the demands of that stress. See more
07.01.2022 You cannot be STRONG in a position you cant reach. Every joint has a range it can move through. Strength can be built through that range. The more range you create = more tissue you can load. When you load more tissue you can manipulate it to your specific goal. Bigger, stronger, leaner. Dont be afraid of training end range. Start light, build slow and stay consistent.
07.01.2022 Sometimes struggles are exactly what we need in life. Strength comes from struggles. We never know exactly who you are and what we are made of until our backs against the wall. The struggle gives us opportunities to be, stronger, wiser, more compassionate, more resilient, more cunning and fearless. It may be hard today but its more important now then ever to roll our sleeves up and get to fucking work!!
07.01.2022 Lifes a balancing act. Dress accordingly @lululemon @lululemonausnz @mattdelany.jpeg
06.01.2022 Conditioning day. This one hurt. 30 minute AMRAP 500m Row... 10 Burpee to Ball Slam 250 Ski erg 10 Burpee to Ball Slam Same goals, different year. See more
05.01.2022 The show must go on! Until the government tells us otherwise I will be taking 1-on-1 clients from my home set up! All safety precautions will be met. If you are interested please let me know. I will also be committing to uploading free content for everyone to help with their at home workouts. Tips and tricks, strength secrets and mobility exercises. I will also, personally be working out every day until my gym is re-opened. I urge everyone to take up the challenge. Lets not use COVID as an excuse to fall into bad habits. Its more important now than ever that we roll up our sleeves and get to fucking work!
04.01.2022 How Skeletal Anatomy Influences Movement Patterns The Squat has been one of the most debated topics in Fitness and Sporting industries for decades, from bodybuilding, to powerftimg and Olympic lifting. They all require specific movement patterns to deliver a required result. As people are increasingly exposed to these ways of lifting we have lost the appreciation for the squat being a fundamental movement pattern that is not only performed in the confines of a gym. As we gai...n more insight into the anatomical, biological, and neuromuscular variables between individuals. We can appreciate the need to customise a squat pattern based on that persons specific needs/goals. The shape, orientation, and depth of the hip socket; length of the femur and angle of the femoral head/neck vary from person to person. Therefore, the execution of a squat shouldn’t be the same for everyone. For example, if someone has a shallow hip sockets and long femoral necks they might have access to more hip range, which means a deeper squat is achievable. Deep sockets and short femur may mean their range is limited. The point is, no two individuals move the same. We have all heard a coach say your poor squat mobility is due to limited mobility. Some cases they are correct. Others, it’s due to your bony anatomy. Rather then spending time performing mobility exercises that actually won’t improve due to your anatomy, focus on performing the variations that cater to your body’s specific make up.
03.01.2022 The Dip is the King of Upper Body Exercises Who performs these weekly? If you dont its time to start now! ... Here are some of my favourites in order of difficulty. 1. Chair Dips 2. Parallel Bar Dips 3. Isometric Holds 4. Slow Eccentrics 5. Ring Dips See more
02.01.2022 What I leant on the Carnivore Diet. For 30 days straight I ate a strictly carnivorous diet. I stayed with Beef, Fish, Chicken and Eggs. This is what happened! The first week was by far the hardest. This is what they call the Adaptation Phase. Like any diet that is eliminating foods. Get ready for some withdrawals. I didn't poo for 3 days. I had low energy levels and on Day 5 and 6 I was moody, irritable and cranky. I wasn't very joyful to be around. After day 7 it seeme...d like my body had adjusted to the new regime. If someone had told me how good i would feel after 30 days I'd call them a liar. I won't go into too much detail but below are some of the major benefits. If you want to know more about the benefits/research/recipes DM me. I won't go into too much detail but below are some of the main benefits. * Less Cravings for food. * Considerably less Brain fog. * Not gassy. * Fat Loss. Dropped 4% body fat. * Improved gut health. * Maintained Muscle Mass. * Less Joint Pain. * Consistent energy throughout the day. So what about Fibre? It's a myth! After the first week. I passed waste once a day like clockwork. I also found quite a bit of research to support that a fibre diet being worse for healthy bowel function. Here's a small excerpt from one paper. There are many more to support this. "Forty one patients who completely stopped fiber intake had their bowel frequency increased from one motion in 3.75 days to one motion per day. There was no change in the frequency of bowel movement for patients who continued with high dietary fiber intake, with one motion per 6.83 days before and after consultation" What about Vitamin C? Wont you get scurvy? In the absence of carbohydrates far less vitamin c is needed in the body. It doesnt have to constantly compete with glucose for uptake. There is adequate amounts of Vitamin C in Fresh Meat. Much more in the Liver and Brain of Aminals. References: https://meat.health/knowledge-b/carnivore-diet-what-to-eat/ https://www.ncbi.nlm.nih.gov//the-carnivore-diet-start-h/ Advocates @shawnbaker1967 @bengreenfieldfitness @mattdelany.j See more
