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People don't talk enough about the Leverage High Row. Most efficient overall? Hard to say. Haven't seen data that proves this. But it's likely that the Leverage High Row is the most efficient OPEN KINETIC CHAIN back exercise for size gains. The reason? It's the only exercise that combines a pulldown and a row. You get all of the loaded shoulder extension that a pulldown provides and all of the loaded scapular retraction that a row provides. It's like doing rows with an extremely longer range-of-motion and bonus lat activation. I'm not a fan of machine training, but I'm on this damn thing three days a week, because I believe in using the best possible tool for the job. NOT RECOMMENDED FOR: • People with overactive lats • People that sit at desks all day and have poor hip mobility and inhibited glutes • Overweight people. They're better off doing exercises that require standing.
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If you're curious about what a day of training looks like for me, here you go. Quick explanation of the structure below.
Med Ball Hot Feet Shot Put: rotational force development. The footwork component further improves power output and thus the ability to knock other athletes on their ass'. Band-resisted Broad Jump: Horizontal jump training. Additional resistance creates additional progression. Easier on the joints than the standard Broad Jump. DB Incline Bench: Overall best upper chest builder. The incline angle has more carry over to shoving and punching than a flat or decline angle. Weighted Bear Crawl: Core stability with a ton of glute and quad involvement. The concentric-only aspect makes this incredibly joint friendly. This would make my list of 'Most Underrated Exercises' ever. Leverage High Row: This is the best open-kinetic chain back exercise for building mass, in my opinion, and I'll talk more about this in the future. Full-body for two reasons; One: because full-body 3+ days a week allows me to maximize Muscle Protein Synthesis uptime throughout the week. Two: because this opens the routine up to DUP (Daily Undulating Periodization) and DUP is dope. Can't go wrong with the Dan John formula: Push, Pull, Squat, Hinge, Carry. A GOOD ROUTINE SHOULD: 1. Include exercises that are extremely specific to your goals. 2. Minimize or ideally avoid redundancies. 3. Have enough frequency to elicit gains as often as possible and still fit into your schedule. 4. Take recovery into consideration. 5. Progress you through your novice, intermediate and advanced phases as quickly and safely as possible. 6. Have an anti-plateau strategy. 7. Be sustainable and favor consistency over intensity. 8. Keep you interested. BONUS: makes other people act thirsty and stalk your social media |
Brandon BryantStrength, conditioning and aesthetics tactician. The guy to talk to when you need things done the right way. Archives
October 2017
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