Hey Fit Fam!
Here’s your Thursday dose of what’s going on in DMP Fitness World!
DMP Fitness: Build Thighs w/ Top Half Squat + Full Squat Supersets 🦵🏾🦵🏾
🏋🏾♂️Start with top half squats from the pins at 135 degree flexion at the knee joint.
🏋🏾♂️Top Half Squats are better than leg extensions for building thighs because it works your quads plus hip flexors.
🏋🏾♂️Top Half Squat are also better for handling heavier loads than if you were doing a full back squat.
🏋🏾♂️Also, starting from the pins builds more strength in the legs without using the "stretch reflex".
⏳After resting 30 secs...
🏋🏾♂️Finish with a Full Back Squat.
🏋🏾♂️Now you're working the entire leg musculature but you should feel it more in your thighs.
🏋🏾♂️The weight of the Full Back Squats should feel lighter than if you were doing full squats on their own because of the "Potentiation Effect".
📈Finding a weight you can do for about 8 reps per both exercises puts in a great environment for muscle growth!
Black Magic Supply - Improve Your Grip Strength With These Tips
Gripping and pulling things will engage your forearm muscles a little but you're missing out if you're not putting in the effort to work these muscles. Forearm workouts not only help you grasp things tighter, but also make lifting heavier objects easier.
Get ready to say farewell to strength plateaus and weight limitations. Improving your grip strength can help if you're having trouble maxing out on exercises like the deadlift, presses, and clean and jerks.
Forearm Muscles 101
When it comes to the muscles in the forearm, they together to move in four ways:
Forearm pronation: Moving the palm down
Forearm supination: Moving the palm up
Wrist flexion: Bending the hand down
Wrist extension: Moving the hand back
1. Farmer’s Carry/Walk
The farmer's carry is a functional exercise that targets the flexors of the wrists and forearms. If you do this exercise often enough, you'll be able to take in all of your groceries in one trip, much to the surprise of your neighbors. Dumbbells, kettlebells, sandbags, or any heavy object you can get a strong grasp on are used in this forearm workout.
2. Towel Dead Hang/Towel Pull-up Bar Hang
Your finger and wrist flexors, as well as your wrist adductors, will be worked during this forearm exercise. The grip angle differs from that of a pull-up bar, adding to the challenge and workout. For this forearm workout, instead of using weights, you'll use two thick towels. The thicker the towels are, the harder you can hold them, which puts even more strain on your muscles.
How to:
Grab two small towels and position them hip-width apart over the pull-up bar. Reach up and hold a towel with a strong grip in each hand at the same height. As you hang from the bar, tighten your core and keep it engaged. Pull your feet up to your ankles and cross them.
Hold for as long as you can, then return your feet to the floor and relax for a few moments before repeating. Complete three sets of this forearm exercise for at least 30 seconds each. Work your way up to holding the stance for 45 to 60 seconds at a time. Increase the number of sets as necessary to develop your grip strength.
3. Dead Hang
The dead hang will have to hang directly from the pull-up bar after completing a similar forearm workout to the one above. With the variation in grip, you'll engage the same muscles but at a different angle.
How to:
In an overhand grip, grab the pull-up bar with both hands shoulder-width apart. Raise your feet off the ground and cross your ankles so that your entire weight is supported by the bar.
When you're exhausted enough, lift and draw your shoulder blades back to assist you push through to the conclusion. Hang for 60 seconds and three sets, pausing for up to 60 seconds between sets if necessary.
4. Behind-the-Back Cable Curl
This exercise works the biceps and abs while improving forearm pronation and supination.
How to:
Attach the D-handle to a cable machine's low pulley.
Take a step forward, away from the machine, with the handle in an underhand grip, until the pulley is taut. At this point, your arm should be behind your torso. Maintain a staggered posture with one foot ahead and the other behind you. Curl the handle up while keeping your upper arm still. Hold the handle at the top for a second before carefully lowering it back to the beginning position.
Complete three sets of 8–12 repetitions with a relatively heavyweight. Reduce the reps to 6–8 per set as you go to bigger weights. Rest for up to 60 seconds between sets if necessary. You can use strong resistance bands instead of a cable machine if you don't have access to one. Just make sure something strong is holding them down so you don't pull them out as you coil the band.
5. Knuckle Push-ups
Knuckle push-ups are another fantastic workout that works both the forearm and wrist muscles. To bear the force placed on the wrists, some grip and forearm strength is required.
This forearm training can be done with either a pronated or neutral grip. We recommend switching grips to work the muscles from different perspectives
How to:
Kneel on the floor, knuckles on the ground, in a push-up position. Begin lowering your body from the top until your chest is almost touching the ground. With your core engaged, push yourself back up in a controlled motion. Your torso should remain tight so that your arms can do the heavy lifting. Rep until you've completed all of the reps. This forearm workout should be completed in three sets of 8–12 reps. Rest for up to 60 seconds between sets if necessary.
6. Fingertip Push-ups on an Incline
Fingertip push-ups are a terrific technique to strengthen not only your forearms and wrists, but also your hands and fingers. These push-ups can be done against any wall, at home or at the gym.
How to:
Stand far enough away from the wall so that your outstretched fingertips can touch it without bending your arm. Curl your fingers slightly so that the tips are parallel to the wall. Lean forward until your face is nearly in contact with the wall. Push yourself back to the beginning position with your fingertips. Rep until you've completed all of your reps. This arm and forearm workout should be completed in three sets of 8–12 reps. Rest for up to 30 seconds between sets if necessary.
6. Plate Curls
Plate curls are a great way to strengthen your grip while simultaneously working up your forearm. For this forearm workout, get a plate that you can comfortably hold in your hand.
How to:
Begin with a little weight until you're confident that your wrist can withstand the pressure. Gradually increase to a 25-pound weight plate. Maintain a 90-degree angle with your arm. Your palm and straightened fingers should support the plate, with your thumb hooked over the plate's edge.
Curl the plate while keeping the support underneath you and pulling the plate towards you with your wrist. Hold the weight at the top for a second before carefully lowering the plate back to the starting position. Perform 6–8 reps for three sets, gradually increasing to 8–12 reps and three sets. Rest for up to 60 seconds between sets if necessary.
7. Zottman Curl
The Zottman curl engages both the biceps and the brachioradialis muscle in the forearm. This exercise may take some work to master, so start with a modest weight until you've nailed the form. After that, you can work up to a heavier weight.
How to:
With a dumbbell in each hand at your sides, stand tall. To begin, you should hold the dumbbells in an underhand grip.
As you curl the weights toward your shoulders, keep your arms tucked to your sides. Turn the dumbbells 180 degrees and place your hands in an overhand position. As you return to the beginning position, lower the weights to your sides and flip them back to underhand grip. Complete three sets of eight to ten reps. As your weight increases, you can reduce your reps to 6–8 per set. Rest for up to 60 seconds between sets if necessary.
BOTTOM LINE
These forearm and wrist routines are designed to help you strengthen your arms and grip. Improving your grip strength will benefit you both at the gym and in your everyday life. Once your grip strength improves, you should find that you can lift greater weights in other workouts. Deadlifts, presses, and other lifting activities will appear to be simpler, and you'll need to add more weight to make them more difficult.
Completing these exercises once or twice a week can help you build forearm and wrist strength. These don't have to be done all at once, and you can switch them around to meet your schedule.
To help you recover from those grueling grip exercises, purchase the Fruit Whirls Protein at Black Magic Supply, use my product code: #DMPBlk15 for 15% off
PERSONAL/ VIRTUAL TRAINING
Read about Catherine Pell getting ready for the Warrior Dash
“For the first time I competed in the Warrior Dash 3.51 mile race with 12 obstacles; including mud and fire. I almost chickened out, but with Darryl’s encouraging words “compete at your own pace” decided to go for it.” - Catherine
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TERRITORY FOODS
Repost from Territory Foods
So, what’s the deal with MSG?
For decades food products slapped NO MSG labels on their packaging to avoid any association with the additive that was blamed for headaches, dizziness, and other symptoms grouped together under the unfortunate name, “Chinese Restaurant Syndrome.”
The problem, aside from the blatant racism, is that none of it is true. MSG is as natural and harmless as salt, and an equally delicious flavor enhancer.
Here at Territory, we’re thrilled about this change and celebrate recipes with this rich taste.
Use my product code: #DMPFood & get $50 off! Order at https://www.territoryfoods.com/
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🆓 Try it before you buy it 🆓
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org