It’s a common problem and effects both young and old.
I am no doctor but believe sitting is the most major cause of this problem.
In classes, we’re made to sit as well as at work.
Think about it.
How many hours do you spend sitting every day?
The answer may surprise you!
So today, I’m giving you the top exercises to throw into your lower back strengthening workout.
These exercises will allow you to gain strength and reduce lower back pain.
But before we dive in with both feet, let me throw out this quick disclaimer!
If you do struggle with lower back pain, seek a professional’s advice before working out. They will be able to determine if a chronic problem exists and the most appropriate path to recovery!
Lower Back Strengthening Workout: How to Gain Strength and Relieve Lower Back Pain
Here’s a list of the top exercises to throw into your lower back strengthening workout.
Single leg and bent knee crunch
Feet elevated crunch
Superman’s Crunch
Alternate superman’s crunch
Bird dogs
Trap Bar Deadlift
Stiff-legged Deadlift
Front Squat
Weighted Decline Setup
Body Saw
Pro Training Tips:
Pro Tip #1 – The focus of back exercises is to strengthen your core. Everything from your abdominal region to your obliques and rectal spinae. When strengthening your lower back, it’s important to identify these muscles. You ought to pay attention to them for the most gain.
Pro Tip #2 – For beginners, start small and build upon each workout. Please do not jump right into the advanced lower back strengthening exercises. You could hurt yourself in the process.
Pro Tip #3 – Make sure to adjust the weight when you feel like your form is getting compromised. I recommend taking some weight off to correct your form. You can always hop back on the fitness train.
Pro Tip #4 – Make sure to separate these exercises into different lower back workouts. DO NOT put all the exercises in one program. That would do more harm than good.
Pro Tip #5 – Stretching is great for back pain. You can check my past youtube videos on the best stretches for eliminating lower and upper back pain. I’m sure you will pick up some helpful tips.
Alrighty, let’s get to it!
Exercise #1: Single leg and bent knee crunch
Method:
Lay on a mat or the floor with your back on the ground.
Stretch one leg forward and bend the other at the knee.
Continue with your crunch as usual.
Alter your legs after each rep.
Exercise #2: Feet elevated crunch
Method:
Get a bench or a box to help you elevate your legs.
Drape your legs over the top, while laying on the floor.
Continue with your crunches as usual
Exercise #3: Superman’s Crunch
Method:
Lay completely flat on your stomach. You can use the floor or a mat.
With your legs and arms stretched, lift your hands and thighs away from the ground level.
Exercise #4: Alternate superman’s crunch
Method:
Assume the same position as with the superman’s crunch.
But this time, alternate your hand and leg one at a time.
And instead of lifting your entire upper and lower body, try lifting one hand and the opposite leg at the same time.
Exercise #5: Bird dogs
Method:
Start on all fours with both your knees and palms on the floor.
Lift and stretch one arm and the opposite side leg at the same time.
Once extended, lower your arm and leg back to the floor.
Now perform the same movement with the opposite side.
Advanced Exercises for Strengthening Lower Back
Exercise #6: Trap Bar Deadlift
A barbell can substitute for a trap bar.
Method:
While keeping your back straight and head forward, lift the trap bar until standing tall.
Go back down and repeat the process.
Exercise #7: Stiff-legged Deadlift
For this lower back strengthening exercise, hook a band around your waist and tie it to a post.
Method:
While lifting a barbell, assume a standing position.
Now, bending your body to a 90 degree angle without allowing the barbell to touch the ground.
Be sure to push your butt back as you fall forward.
And back up to a standing position to complete the full range of motion.
Exercise #8: Front Squat
For this lower back strengthening exercise, you can use either a front or cross grip.
Method:
Start with a good grip on the barbell while lifting it up to your shoulders.
While keeping your shoulders high place the barbell on top of your shoulders.
Start to squat as if you’re about to have a seat on a chair behind.
And lift back up while pushing through the heels to keep the resitance isolated on your thighs.
Make sure to keep your back straight and tall through the entire movement.
Exercise #9: Weighted Decline Setup
There are two ways to perform this lower back strengthening exercise.
Method A:
Lay on a decline bench with your legs on the higher side and your head closer to the ground.
Try pulling yourself up to a sitting position. If this exercise is easy for you, make it more advanced by adding weight such as a dumbbell or plate weight.
With both the dumbbell and plate weight, hold it high above your head towards the sky as you sit up.
Come down nice and slow back to the starting position to complete the exercise.
Method B:
This time, hold the weight in one hand while sitting up.
Make sure to switch hands after each rep.
Exercise #10: Body Saw
You can use sliders, socks on a hard-wood floor or even paper plates on carpet to perform this exercise.
Method:
Get into a plank position with the sliders under your feet, elbows on the floor and legs entended.
Shift your body forward and back to starting position to complete the exercise.
DO NOT shift your body towards your feet as this could hurt your back.
Since you are here, I will go out on a limb here and say you are looking for surefire tips to get quicker. That’s exciting because I am your plug.
That’s right! Having trained a boatload of athletes, I can say that I know a thing or two about fitness. And one of my sweet spots is the speed exercises. Call it strength workout if you will.
Today, I will be sharing some super cool tips to help you gain speed. Yes, both hands and leg speed. You are welcome!
Speed Workouts | Secrets Gurus Don’t Share to Improve Speed Power
To leverage these expert tips and start gaining massive results in no time, you just have to stick with me to the end. That’s all!
So, let’s get working!
Training Pro Tip:
To get the best of any exercise, you have to understand the goal of the exercise and the muscles to be targeted. This way, you can focus on the muscles. Also, you can easily tell when you are doing it wrong because the muscle won’t be put into work.
Technique #1: Power Ballistic
These sets of exercises were carefully selected to ensure you achieve your goal. That’s to get quicker. First, you go under extreme stress and then you are back with an extreme explosive.
So, basically, you are working a particular body part in both power and ballistic modes. This is so designed to help you build endurance by putting you under extreme stress.
Quad Heavy Hack Squad
Number of Sets: 5
Number of reps: 6 to 10
Method:
Lay on your back on the squat machine or a slant bench
Bring your upper body towards your lower body as you would in the usual squats
Drag your body straight back up
Repeat till you complete the set
After the set, move to vert jumps
Ballistic Vertical Jumps
Number of Sets: 5
Number of reps: 6 to 10
Method: Place a plyometric box in clear sight. Choose a height of choice.
Standing close to the plyo box, make a high jump so that you land on top of the box
Jump back down to the starting position
Continue the cycle until you complete 5 sets.
Hamstring Heavy Barbell Stiff Leg Deadlift Here, you can use a barbell for power training because it has to be heavy.
Number of Sets: 5
Number of reps: 6 to 10
Method:
Lift the barbell as you take a nice and tall standing position.
Go back down, and then up again, squeezing your glutes and hamstrings in the process.
Repeat a circle of 6 to 10 then proceed to a ballistic exercise
Ballistic Broad Jumps
Number of Sets: 5
Number of reps: 6 to 10
Method: Flip the plyo box on the other side, making a shorter height but longer width.
Make a broad jump over the plyo box, landing at the other side of the box.
Make another jump to the starting position
Repeat the cycle until you complete 5 perfect reps.
Back Heavy Bent Over Row
Moving to a strength exercise!
Number of Sets: 5
Number of reps: 6 to 10
Method: You can use a dumbbell or a barbell
Practice a quick lift while bent over as the name suggests
Continue until you complete the set of 5.
Power Bench Press
This is your typical bench press. Quick tip, though, driving your back up for leverage doesn’t really do the trick. Instead, you should position your toes behind your quad. Such that your entire body is pushing and aligning towards the rack.
Number of Sets: 5
Number of reps: 6 to 10
Method: Lay with your back on the bench
Bring the barbell towards your chest
Then drive it back up once it gets close enough
Do this again and again until you complete the set.
Ballistic Plyo Push Up
If you are good with push-ups, you should have no problem with this.
Number of Sets: 5
Number of reps: 6 to 10
Method: Be on all fours, with your legs stretched to the limit and your hands at chest level, pressing against the floor
Bring your body towards the floor, lowering the length of your hands. In this position, your chest should be almost touching the floor where your fingers’ at.
Lift your entire body away from the floor and back to the initial position.
Repeat the process until you complete the stated reps.
Technique #2: Firing Muscles
This technique is great for those who want to work on their feet speed. A great workout to get your toes firing and quick is jump roping. The fast-twitch as you land on your feet builds your speed at the end of the day.
Conclusion
I know you are all fired up. Yay, that was the plan! As the above routine has shown, power ballistics combined with speed exercises is your best route to getting quicker and faster.
I hope you enjoyed these tips on How to Train for Speed to get Quicker. I urge you to keep this routine going from time to time. And in a few weeks, you will definitely see massive results.
Don’t forget that I coach too. If you need me to draw up a fitness routine for you. Maybe monitor your progress or whatever, don’t hesitate to hit me up. I will be happy to help.
STRETCHING AFTER WORKOUT | BEST STRETCHES FOR POST WORKOUT RELAXATION
Training Pro Tip:
First, you have to understand the danger of doing your stretches before workout.
Before workout, your muscles are tight.
Stretching while your muscles are tight stretches out your origins and insertions. This is where muscles tie into. It is needless to say this can be dangerous in the long run. Continuous stretching this way could weaken these parts.
For a better result, I recommend stretching after your workout or post warm-up. That’s after your warm-up exercises but before your routine.
That said, post-workout stretches are actually great and safe. Because your muscles are all loosened up. So, you are sure to get the expected result, not hurt yourself instead.
Now that we are all on the same page. Let’s dive into the nitty-gritty of stretching your upper body part.
Basic Stretching Exercises
Exercise #1: Overhead Triceps Stretch
Hold Duration: 8 to 12 seconds
Method:
Take one arm over your head
Then use the other hand to push your elbow down your spine.
For those with the flexibility, you can drag the arm from beneath your spine. Either way, you should have the same result.
Exercise #2: Post Delt or Back of Your Shoulder Stretch
Hold Duration: 8 to 12 seconds
Method:
Stretch one hand across your body like you want to touch behind the opposite shoulder.
Using the other hand, grab the outstretched elbow from underneath the arm.
Then turn your hand to pull towards the shoulder your first arm is pointing to.
Be sure to pull your second arm underneath the elbow of the first arm and pull tight.
It should look like you are giving yourself a hug.
Once done, repeat the process for the other shoulder.
Exercise #3: Chest Stretch
Hold Duration: 8 to 12 seconds
Method:
Get poles or anything strong and steady.
Grab on the machine or pole with one palm. Keep it at shoulder height.
Then step in (like a lunge) with the leg on the same side as the palm. That means, if you are grabbing the pole with your right hand, you should bring your right leg forward.
Now, twist away from the pole or post you are holding. In this case, you should be twisting away from your right shoulder.
Don’t jerk it. This is a smooth and slow stretch exercise. Not the power blast exercises.
When done right, you should feel the need to add more resistance with your stretched leg.
Do the same for the other palm and leg after one perfect set.
Advanced Arm Stretches
Exercise #4: Right Post Dealt Stretch
Hold Duration: 8 to 12 seconds
Method:
Lay on your chest
Put your left arm across your chest so that you are laying on the arm.
Then stretch the right arm forward above your head.
Now, roll to your left side towards the side of the arm you have tucked across your chest.
Exercise #5: Left Chest (Pectoral Muscle) Stretch
Hold Duration: 8 to 12 seconds
Method:
Put your left hand straight out to the side while laying on your chest.
While maintaining the position, take your right leg straight across.
Hook it behind you on the other side placing it next to your left hand.
Then push yourself up towards your left arm. Do this with your right arm bent like in a push-up position
Advanced Triceps Stretches
Exercise #6: Post or Pole Triceps Stretch
Hold Duration: 8 to 12 seconds
Method:
Go up to a post as you did in the basic triceps stretch
This time lean on the post or pole with your elbow leaning down your spine.
Put out the leg [like a lunge] on the same side of the elbow you have on the post or pole.
Now, grab on the post or pole with the palm of the other hand. This should help you drive in your body harder and tighter to the post.
Exercise #7: Band Triceps Stretch
Duration: 8 to 12 seconds
Method:
Get any resistance band of your choice
Holding the band with your right hand, pull it over your head.
Grab on the band with your left palm – from your left side.
Now, pull it downwards [straight down your spine] with your left palm.
Don’t push it. Keep it nice and slow.
Conclusion
Stretching out your upper body part as well as your entire body is vital for everyone.
For starters, it keeps you stronger and flexible. This in turn keeps your body nice and mobile, is exactly what you want!
And there you have another super helpful stretch routine! Feel free to add this to your post warm-up or post workout routine.
How are your shoulder goals coming through? Great? Poor?
Whatever be the case, no worries! Because today, I will be exposing some pro tips for massive shoulders. Read till the end to learn some tips for super setting shoulders for massive gains.
Great! Before we dive any further, let’s take a quick look at what super setting actually means.
Super setting is putting together two exercises back to back in a session. In this type circuit, you go back and forth with no rest.
You say stressful.
I say rewarding! You can trust the reward is massive.
But you have to put in the work first.
No pain, no gain, right? Exactly!
Without wasting any more time. Let’s get working.
TRAINING PRO TIP:
A common mistake when supersetting is putting together antagonistic muscle groups. Most definitely, you won’t get the expected result because they are on the opposite sides. Supersetting allows you to not run out of breath while annihilating a bodypart.
Super Set #1:
Seated Barbell Shoulder Press with Dumbbell Lateral Raises
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Assume a seating position on a chair or bench press
Lift the barbell and bring it down to your chin
Drag it straight back up
After a set, switch over to the dumbbell lateral raises.
While still seated, nice and tall. Lift the dumbbells straight out to your sides. Be sure to keep it no more than shoulder height. And your arms as straight as possible.
Then, repeat the barbell shoulder presses for another 6 to 10 reps.
Back to your dumbbell lateral raises
Continue the rotation until 3 to 4 sets are perfectly done.
Training Pro Tips:
Be sure not to extend your arms too high during a shoulder press. It’s too much engagement for your traps. Instead, maintain a normal arm level. This keeps the pressure right on your deltoid, where you want it to be.
Also, stay nice and tall through the dumbbell lateral raises.
Make sure you keep your arms almost at your pinky levels. Definitely above your index levels. The goal is to engage your medium deltoids. Lifting your hands higher defeats the purpose.
Super Set #2:
Cable Upright Rows with Chest Supported Dumbbell Rear Delt Flies
Man, do I like upright rows?! I do – and for good reason. If you have been following my blog or YouTube channel, I bet you know this already.
Upright rows give massive gains.
Why?
Because the resistance is equal and steady throughout the full range of motion.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Maintain a standing position.
Pull the cable up to your chin level and bring it back to the starting position.
Continue the pattern until you complete the number of reps.
Superset the cable exercise with chest supported dumbbell rear delt flies.
To get started, use the bench press to keep a simulated 45-degree angle.
Grab two dumbbells with both hands. Straight out your hands from both sides. And return it to your chest level on the bench. Be sure to keep it nice and slow.
Having completed the reps. Get back on the upright rows with cables.
Continue interchanging the exercises until you complete the set.
Training Pro Tips:
Note the upright rows with the cable is not meant to be fast and jerky. Take your time. One step at a time so you feel everything. Every pull. And in the right places.
Maintain a normal swing during the chest supported dumbbell rear dealt flies.
Super Set Three:
Dumbbell Arnold Presses or Rotational Shoulder Presses with Face Pulls
Arnold presses are yet another good one for massive shoulder gains. It’s a rotational shoulder press. It ensures the pressure gets to the right muscles and hits all three heads of the shoulder at the same time. Of course, you’re sure to get the expected result in no time. If you’re not getting the results you expect, it may be due to the method of execution.
Let’s get to it.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Assume a sitting position while holding the dumbbells.
Lift the dumbbells such that your palms are facing you then lift them all the way up.
You will need to rotate all the way up and in all the way down.
After a complete repetition, switch things up a little to Arnold presses with face pools.
To get started, hook up the triceps rope onto the cable machine.
Standing a few feet away, you should make a sort of W with the triceps rope at your sternum level.
Then pull all the up to your face level.
Repeat the process until you complete your reps.
Afterward, you go back to the seating position for Rotational shoulder press.
Repeat the entire circle for as many sets as you planned. Three to four sets.
Pro Tips:
One common mistake people do is to rotate out, up, down, and in. That’s wrong. The correct pattern should be to rotate all the way up and in all the way down.
Keep it simple and fluid. Don’t be in a rush.
You can substitute resistance bands or rubber bands for the triceps rope.
Keep it at sternum level for greatest effect.
Super Set #4:
Cable Front Raises with Single Arm Lateral Raises from Behind Your Butt
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Start with a standing position with the curl bar between your feet. Make sure it goes through your legs with your back facing the machine.
Squatting a little, pull the curl bar forward while maintaining your wide stance. More like pulling it from behind you towards your face.
Continue until 6 to 10 reps then move to the lateral raises.
Since the cables are coming behind your butt, you have to stand with your back facing the cable machine.
With a single arm, grab the cable rope and hold it behind your butt. Again, be sure to keep your pinky almost upright.
Then pull it sideways. Make sure to get this right so you do not overdevelop your anterior deltoid.
Done with one hand, switch over to the other hand and do the same thing.
All done, move back to the initial exercise. You know the drill.
And continue alternating between both exercises until you complete the set.
Training Pro Tip:
Do not tilt your hand back while doing the lateral raises. Instead, keep your pinky almost upright. If you don’t you’ll only engage the anterior deltoid – the front of your shoulder. Most people already have overdeveloped front shoulders due to work at a computer. So, it will want to pull that way. It is up to you to direct the pressure to the right muscle – the middle deltoid.
Super Set #5:
Meadow Row with Cross Cable Rear Dealt Flys
You bet I saved the best for last. Yay! I do this a couple of times in my back workout but it sure does the trick for hitting that posterior deltoid too.
Number of Sets: 3 to 4
Number of Reps: 6 to 10
Method: Load up your barbell on one side. And hook the other end to a chamber.
Take a stand with the lining of the end of the bar facing the middle of your chest. And your outside foot lined up with the bar. And your other foot at 45 or 90 degree angle from where the points are.
Then grab the end of the bar lined up with the middle of your chest. So, when you pull it, it will most definitely come towards your shoulder.
After a complete rep, switch to the other hand. Facing the other side, do the same thing.
Then superset this exercise with the burrito fly.
Now, grab both ropes with your arms crossed. That’s your right arm to the left cable rope and the left arm to the right cable rope. This forms a cross.
Maintaining that position, pull straight out in a cross-like motion. And squeeze in all the way across the top of your back.
Once done with the cross cable delt flys, move back to the meadow rows and complete another set.
Continue to switch between both exercises until your set is complete.
Training Pro Tips:
You can use the corner of the wall as your chamber. I throw in a tire sometimes. Whatever works for you.
Take it one step at a time. Do not jerk it.
With the burrito fly, you ought to keep your chest angled up at the top of those cables.
Conclusion
Supersetting gives you Massive Gains when done right!
This superset shoulder workout targets all heads of your shoulder.
I hope you enjoyed Supersetting your Shoulders for Massive Gains.
It may be a bit demanding, but it’s worth it once you start crushing your goals.
Make sure to take pictures when you start, so you can compare the gains within 4-6 weeks.
Today, I’m gonna share with you the best shoulder giant set. So these are five exercises that you just have to have in your shoulder program. This is a great metabolic burner, shredding them up, shaping them, you can do it all together, you can build upon it, and you can just use it as a burnout when you’re done hitting your shoulder.
So, I know that’s a lot, so we’re gonna choose. Just watch and pay attention and you’ll see where you can add this in.
Alright, so I’m going to start off with the lateral raises, or new front raises, rear delt flies, upright rows, and dumbbell shoulder presses. All right, so I want to teach you some techniques though along the way. So everything is from 8 to 12 repetitions. Stick with one number for all.
So we’re starting the lateral raises. A lot of times people will do these improperly. You want to come from the sides, straight out with them. Okay? So coming from the sides, straight out, you’re only going about your shoulder, shoulder height. This coming up, shoulder height is controlled up and down with them.
All right, coming up shoulder height. And even if you only get here, the best thing is just engaging those shoulders. All right, if you get too high, you’re going to pull it into your tracks. You don’t want to do that. All right. You’re going into front raises, keeping that core tight, the same thing, only coming about to your eye level, chin, eye level, no sweat, or spite coming up. Do you have to use the same weights? No. But Aim for this video.
The next one is a post out for rear delt fly. So hinge in your back, nice flat back all the way flat, but about 45-degree angle, you’re going to go straight out to the side with them just like you would with a slight bend in your elbows. This one you can typically go a little heavier on. And this one I like to throw in my workouts a lot throughout the week, just to help open my shoulders up more.
You really want to focus on the exercise at hand. So you really want to feel what it is you’re supposed to be working. So don’t grab heavyweights and just kind of throw them around. You want to make sure like it’s isolated and you’re hitting exactly where you want to be hitting the next ones that operate around. I love this on the cable machine because the resistance is equal up and down. So you’re getting a good pool. So leaning backward a little bit. This is gonna go straight up to your neck chin, keeping your elbows high. So good control up, coming down. All these help build those cannonball shoulders, feel good and look good and tank tops.
Good upright rows. So if you watch that, it was in a close grip. So you’re almost hands are touching together, keeping it tight to your body and driving this elbow straight up. Don’t want to feel like you have strings on your elbows and someone’s pulling them up. All right, the last one There’s going to be a shoulder press. Why not? For we’re going to come in here like this. And with the shoulder press, I don’t want to go all the way up. So your goal is just to get about 80% of the way up and right back down for just pumping blood in those shoulders. Once you go too high and lock it out, you’re gonna dig right back into your traps again. So this is gonna isolate the shoulder muscles.
But those are the five exercises. So this is the best giant set. This is a best shorter giant set, just kind of put together because you’re hitting all three heads of the shoulders, anterior, posterior, medial or lateral. But you get a great feel. It really kind of help develop the whole thing as a whole. You really want to make sure you’re constantly on that. Most people have their front delts always overly engaged anyways from benching incline pressing, shoulder pressing. So you want to focus more on the medial and the post here adulthood. So but great, giant set, five exercises that just got to be in there.
All right. So hopefully you guys enjoy this. Definitely subscribe. Smash that notification bell so that way you’re notified of the new stuff coming out. You’re always getting the best information out there.
All right. Today I’m going to be teaching you the most common gym injuries. So this is a huge topic.
My name is Brent Kasmer. I’ve been doing this for a long time. And I work with thousands of busy people. And the key is speed. Obviously, everyone wants results fast. Everybody wants to get in and out of the gym, and their sessions and get the most out of it. But what are the most common gym injuries? You know, this is what we deal with a lot, as a trainer, as a coach, because we’re trying to help people through things because they’re starting something new because of the fact that they haven’t done anything for a while.
The biggest thing is the fact that you know, muscles get stronger faster than your tendons. So a lot of times you might start to feel good like you’re just starting to recommend and you feel great. But your tendons and your insertion points aren’t ready to bear all the load that you’re ready to put on it. So I want to teach you not only what the most common injuries are, but also ways to prevent it. So you’re gonna get the ways to prevent it and the ways to actually heal it as well. So stay with me, and you’re going to get all this information.
So I’m not going to talk about the injury. I’m gonna talk about how to solve the problem also. So tendons in the elbow. A lot of most people come in and the biggest thing when they start a workout regimen, or even if you’ve been in a workout regimen, it doesn’t take many people to think. So in your mind, you think it’s an overuse injury. So tennis elbow or tendinitis is not an overuse injury. Typically, it’s too much of a load put on a small muscle. So what happens is, if you notice, that we hear right here, this insertion point on the elbow, the tendon. If you’re waiting on your finger, you can see that muscle bouncing. So what happens is, a lot of times people are going to be doing chin-ups, or they’re doing bent-over rows, or even doing something where they’re pulling in the weight at the resistance of the weight is pain on their fingers. So they’re holding it in a claw form, as opposed to like gripping the bar or the whatever using super tight the handles for the cable machine. So the biggest thing is you get fatigued and you’re doing a row and all of a sudden the bars hanging on the very edge of your fingers. You’re just trying to finish those last couple reps. And it pulls primarily on the ring finger and it triggers you know, the pain in that elbow. So it can happen really fast.
The ways to work around that one, obviously, you want to make sure that you’re holding the bar secure, you know, so make sure you have the bar in the meet up your hand. So when you’re grabbing something, you want to make sure you see your whole knuckle on that bar, you don’t want to just have it in this position where all you see is your fingertips when you’re rowing the bar to you. Alright, so that’s one thing just to watch for.
So when you know you’re tired, honestly just set it down, take a deep breath, regrip that bar and then go out and again. A couple of key things to help with this to aid it. So that way, if this is already happening, and you already suffered that injury in the tendinitis is already in the elbow, you’ve seen the bands, so people use those bands to put around the tendon to help alleviate the pressure from the tendon and just letting you use the muscle. So those little armbands that people use, and they attach right here, you know, right on the end of the muscle on a tendon. And what that does is it keeps the pressure off of attendance and primarily on the muscle. Okay? So those bands do help. They’re not like get a gadget or Gizmo.
The other thing that you would do is a myofascial release on it. What does that so what happens is you have mild which is your myofascial is the actual, like lying on top of the muscle and you just want to do a myofascial release. You know, those are the things that we’ve talked about prior. Are you using a foam roller? All my little gadgets on the watch here, so I’m going to walk right over here.
So you can see this in a couple of different ways. You’re putting on the ground and starting right near the elbow, crossing your arm over the top of it, and just rolling it out. This is honestly just kind is similar to a massage or creating a massage for your forearms itself.
So if you guys have any questions, definitely ask questions in the comments. So my facial release, and then also using the lacrosse ball, same premise. So, you know, just pushing it on there, pinning your man. And then that way you can roll this out to go list and try to roll the muscle out because a lot of times it’s seized up and it’s pulling too hard and it’s not releasing, collect the tendon relax, so you got to not tear that pull on this tendon to keep it in place. All right, so that’s the most common injuries. People see this all the time.
One couple of tricks real quick, I’ll show you follow me over here. Oh, sorry, is also the barbells you know, putting the barbells at a level where you can actually same premise putting an arm on there, putting this on and see how that works. So these are another great way to actually roll out that form. So that way, you know, you can get a good, you know, mild facial release on it. A couple of other key ways to stretch the muscle out. So it’s almost like a calf stretch. So you’ll put your hands pointed back at you, and just leaning back on them, trying to keep those fingers laying straight and flat, and just leaning back and just stretching that form as well.
So hopefully all those things make sense. Okay, so what, how it happens, so we got the cause of it. We got a couple of extra things in there about the myofascial release on it and then stretching it to help also and then using the band temporarily as well. And if it doesn’t go away, you know, within a few weeks, then you do need to take some time off and I know a lot of people hate to hear that. But taking some time off of doing those types of motions that aggravated doesn’t mean stop doing what you’re doing to get in shape, but it means to just do not aggravate it anymore. Okay?
Other common injuries a lot. And this, this just goes across the board, its knee pain, elbow pain, shoulder pain, hip pain, and this comes from one lack of warming up and incorrect form on exercises. So, always make sure you’re doing the correct form. When you’re exercising, make sure you just understand why you have a video camera and videotape yourself as a trainer that obviously has a lot of knowledge and knows what’s going on with your body. You say hey, my watch my form real quick and just looking at making sure you’re correct. So form is huge, huge, very important. If you haven’t seen some of my other past videos, About knee pain or shoulder pain, definitely watch those as well. But just a quick couple tips on how to keep you know from knowing what type of knee pain it is. So a lot of times people will get what’s called Runner’s knee or you know tendinitis in their IT band, or it’s like a, you know, this just this muscle gets super tight because you have like different things going on in your leg where everything attaches. It’s all comes down to attachments for one, and then muscles being overworked and underworked. So you need to kind of know where your body’s balances are to get it all working properly. Alright, so if you have knee pain, you know, the same premise, you know, rolling out your IT band, which I just did a video last week on that, but it’s right along the side.
So you’re starting with an at your hip and rolling down towards your knee, okay, and you’ll feel like we’ve hit that not only You know, send some shockwaves up through your body. So you want to, you’ll know when you hit that spot you’ll tense up. And the goal is to just relax. Okay, relaxing, rolling down the IT, just like so nice and slow, and then all the way back but you want to get about to your knee, not over the top of it, but just to it. And just going back and forth on that IT band. So a couple of things in it the TfL, which is your hip. So same thing, this is gonna go up towards your hip, and you’re just gonna roll back and forth as the TfL runs laterally across your finish rolling back and forth helping to leave any of the, you know, adhesions, which is just small micro-tears in that area to help it as well. And then the VMO which comes right up in through here, as well.
So rolling that out, just like so awesome. So coming across To the knee, and then all the way back up to your hip. So those are common ways to help with knee pain. But the same thing. So we went through what the problem, how to help it a little bit, but the cause is making sure you’re squatting properly. So when you squat, you want to make sure you’re staying on your heels almost, or there’s no pressure on your toes and keeping your hips and everything in your back nice and straight technolon. If you feel like you can’t get that position because you’re scared to go down, The next best thing is to put something behind you. So that way it catches your butt, but it helps to get you off of your toes and you’re sitting back on your heels. Okay. So sitting back on your heels, pushing up through your heels as well, and squeezing your thoughts. and glutes to keep them engaged. So if you feel like you can’t squeeze your muscles, you’re just staying with the bodyweight stuff until you can actually feel that engaging of your body and you know and understand that as well.
So knee issues, knee pain, is you know, one of the other common injuries that you see in the gym, tears, and elbows number one, two, the knee and shoulders as well. And a lot of this stuff can be solved also, just by warming up you know, don’t let your ego go on your you know, whatever it is like oh so and so’s lifting heavy hammer jump in real quick and with them because I only got here late, you know, take five to 10 minutes and run through the motions of whatever body parts you’re hitting to warm up. Okay. So warm-up is key. Your future self is telling you to warm up because of the fact that if you don’t, you’re going to be in worse shape later on. In life, okay to take those few minutes and warm-up.
Like I said, last time, I’m gonna go over shoulders. You know, a lot of times, the same thing people are huge, like, they just jump into things too fast, and their body’s just not ready. And that’s a lot of times what happens with the shoulder injuries. Um, other things to help solve not getting shoulder injuries are doing a lat pulldown behind your head. You don’t want to do any type of motion behind your head just puts your shoulders at a position where they just aren’t naturally supposed to be in. So don’t do any like behind the neck pulldowns. Don’t do it especially heavy. You know, behind the back military presses like a shoulder press behind your head. And then the biggest things that help to build those strengths because you most people because they always want to are wanting to benchpress you’re wanting to do things in that forward line, you know, is making sure you’re always working the opposing muscles just as much, you know, someone can come in and bench-like 300 pounds, and they can’t even do a row with like, you know, 20 pounds on it, you know, it’s all that force, all that push is just, you know, you’re building too much strength here, too much imbalance in the back of your shoulders. So, therefore, it’s just the higher susceptibility for injury. So making sure you’re working those agonist-antagonist muscles, so your muscle you’re working in the opposite muscles as well. And then things that help these, you know, are, you know, making sure you’re warming up, you know, you grab a nice easy band, doing over in bags, just getting your shoulder mobility in place, you know, holding a light dumbbell, doing rotation, external rotations with it. Just getting them nice and loose face poles.
I’ll show you real quick when a face pull is putting this bar up. And you’re just going to go ahead and grab a row. And you’re just pulling this toward your forehead, opening the shoulders up. This is a great exercise, you can almost do this every single day. And it’s nothing crazy, nothing hard. But just everybody’s always so internally rotated with their jobs and with what they’re doing. And you know, you sit here like this and come to the gym, you’re doing all the same type of motions, and everybody’s shoulders are all rolled in always. So making sure you’re opening the shoulders up as well. And then one other treatment for this is a lot of times what happens is, the insertion up under your arm here gets super tight, pull that shoulder forward, plus the Do you rolling those shoulders forward. So key things to do would be you know, the same type of practice. Is my official release, it is on the back.
So laying down, you’re gonna break your butt up. You’re gonna roll with your arms above your head, a couple of reps, back and forth. And then you’re going to reach around and grab the back of your shoulder and which helps open your scapula. And that way you can get in there. When you get right along with that area. This is great cuz everybody’s sitting so much, and you want to make sure that you’re foam rolling that stuff out. And then also your lap as well. So how you do that is just laying on your side. Keeping your palms facing up and straight and aligned with your head air, use this top leg to help push you down on your lap to help roll that out as well. All right, so just like so nice and slow. Back and forth.
All right, so those are some strengthening exercises. So myofascial release is also stretching as well to do, but make sure you take that time warm-up, get your body fired up and ready to go. Prior to any type of exercise you’re going to do, whether you know whether it’s a long run, start off with a light run, you know, whether it’s coming in and hitting the upper body, make sure you warm up your upper body, you know, get your heart rate elevated, get a little tiny sweat going, get everything loosened up. You know, don’t go into it fresh stretching, you know, get loosened up, get a warm-up in and then end your workout with a good long stretch when I say long stretch, like 15 minutes is a long stretch. All right. So make sure you take time and take care of yourself, your future self is going to appreciate it.
So these are your most common injuries in the gym. And my name is Brent Kasmer. I’m doing this for a long time. If you need help and you’re like wondering where to start, or how to get better results faster, and you want to know how to automate 80% of your nutrition and maximize a 20% of the effort that you need to just put into the gym, you’re tired of wasting your own time. Definitely hit me up direct messaged me personal message me, let me help you out. Let me take care of you. You know, quit wasting all your time, and get this done right and get it done. Fast. Alright, see you in the next episode.
Each week I’ll be bringing you amazing tips and tricks to kick your at-home workouts into hyperdrive so you can still increase your muscle mass, burn fat, and improve your overall health.
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Today I’m gonna teach you about kneecap for pain relief. So just treatments that you can do for your kneecap to get pain relief. So if you’re feeling pain in your knee, these are some treatments that we’ll be able to do, perform and you can do this literally anywhere. I’m just gonna be using the floor here. Okay?
So my name is Brent Kasmer. I’m with Brent Kasmer Fitness. And if you’re tired of trying to figure things out on your own, and you really want someone just to help you, you know, this is when you would reach out and you know, DM me and say, Hey, Brent, I really want to like focus on getting in good shape. And I’m, you know, I’m tired of hurting myself or I’m worried about hurting myself, and just, you know, direct messaged me or personal messaged me and, you know, we can set up a phone call and get things rocking and rolling.
Alright, so, first things first, is obviously you know, you’d have discomfort so there is knee pain. So you’re just gonna try to sit, you know, sit on the floor, and if you can’t get down on the floor, you can sit on a couch, you could sit on your bed. You can do this in your bed if you need to. But your biggest thing is you want your knee to be relaxed for one, okay? And our goal is to add pressure. So you want to add pressure to we’re trying to get mobility in our knee cap, per se. So you want to see the knee move, so you won’t be able to push it forward. So you’re seeing you use my thumb though, can you see it?
Move, but you’re trying to get that kneecap to move forward, and then use your fingers to pull it back. Do you have to use your fingers and thumbs? No. And you’re just gonna do this 5,10 repetitions. It’s not fast, you’re not jarring it. If it hurts when you’re doing it. Don’t do this, okay? You never want to make it more painful. So we’re just trying to get some mobility and your kneecap, your kneecap is supposed to float on top of the knee joint, so just floating it back and forth, and then also it moves laterally as well. So I’m not sure you will see that at all. So moving it so same their thumb on both sides, bracing up underneath and you can put a pillow under there. It also helps your leg to relax. So just pushing from one side to the other and just relaxing and it’s not a big movement, just pushing it from one side to the other. And then you can see if you can just kind of wiggle it around on top also.
Okay, so just trying to see and create that motion underneath that kneecap. So you would do that to the one knee, even if this is the knee that’s bothering you, and this one’s not and then just kind of play with the other one as well. So that way, it’s the same thing, same repetitions. Just trying to create that movement with your kneecap will make sure it’s bass in loose up there. And the more you do this, the looser it will get. And, you know, like I said, it’s up and down and also laterally across the knee joint as well.
The next one we’re going to do is just some isometric holds. So we’re going to tense your thoughts, we’re tense on quads, and then we’re going to tense our hamstrings and just hold it for isometric contraction. So you just want to make it nice and tight. So you’ll have your toes pointed up. You can do these both legs at the same time, just bracing yourself and you’re gonna feel like you’re driving your knee down flat into the ground. So sometimes I’ll have clients that can’t ventally flex their quad. Give them something to put underneath their knee to help them feel like they’re pushing it down and driving. You can almost see like you just saw my foot come up off the ground. So just sitting there, and you’re just tensing your quads, the top part of your thigh. Driving that knee into the ground, and then relax, now, hold this for like 5,10 seconds. 10 seconds might be a long time, so at least five seconds. So just counting 1,2,3,4,5 and if you’ve done this after a big leg day, and your legs are cramping, stop, so you want to make sure you’re trying to tense those quads. So you would do this three to five sets as well.
Okay, so tensing your quads was an isometric hold the hamstrings, you would have a bend and your hamstrings and your legs and bend in your knee. And you’re gonna have your feet angled up, and you’re gonna have your heel driven into the ground. So you’ll do this with one leg just to kind of feel it because it’s mindfully trying to help you to engage that hamstring. So just leaning forward and feel like you’re pulling your heel toward your butt, but this is driving it into the ground. All right. to squeeze, and then relax, same thing five second hold, squeeze, bear down on that muscle and then relax. And the same thing will do this three to five sets, five second holds, and then you’ll switch and do the other leg. So, so far, just a recap. You got mobility of the kneecap of the overtop of the knee joint, you know, just making sure you’re moving it up and down, laterally across the knee, creating that space, tensing the quads, tensing the hamstrings, learning how to engage them, engaging these muscles, taking pressure off the kneecap, also. So we’ve got four or five there right there.
So force treatments already, and then we’re going to do some stretches also. So a couple key stretches or some we’re going to do is a hamstring stretch first. So we got hamstring. So a couple things that tie into the knee and knee pain is your IT band, your hamstrings, quads, calves and your TFL. So all of these things kind of tie in to cause knee discomfort. Alright, so we’re just going to run through a couple quick stretches on all of these things. And hopefully this helps you to relieve that pain in your knee. If anything hurts, I’ll keep recapping do not do it. If it hurts, don’t do it.
Alright, so for the quad stretch, you’re gonna lay on your side. Same thing, you could do this in your bed. I’m gonna show you there’s a couple ways to do it and you’re just gonna grab your foot and pull it towards your butt. So driving that heel toward your butt. And you don’t want to grab your toes. You want to grab your shin, okay, so right above your ankle, grabbing your shin and driving that heel towards your butt. And this is it’s not comfortable, and you should feel that stretch in the front of your leg. Another way to do that, also pulling the same foot back behind you, and you’re not going to lay on the floor. You want to make sure you’re laying back so you don’t want your knee to come up off the ground. So you want to keep your knee driven into the ground, and you’re just gonna lean back till you can feel your quadricep stretching. So lean back until you can feel it and just hold that and breathe. So same thing about 10 seconds or I call it three long, deep breaths. So it’s like because when you exhale, you’re going to relax a little bit more so you’ll be able to get a better stretch on your quadricep or whenever you’re stretching.
Okay, so those are two quad stretches. The next ones are going to be hamstring stretches. So one you’ll do these are ones he’s going to do on the floor or bed or wherever I said you’re sitting at, you’re going to take your opposite hand and reach for your toes. So this is actually going to kill two birds with one stone because this stretch is not only going to Stretch your hamstrings can actually stretch your calf as well. You know this, the toes muscle also ties into the knee as well. So you’re going to use this back arm to help push you forward and take your opposite hand and grab your foot with it. To grab that the toes are top part of your feet, you’re going to pull those back to you. So you’re like well shoot, I can’t get to my feet, it’s not a big deal. You can use a band or you can use a belt or towel or a pillowcase, you know any type of you know, something that you can wrap around the top part of your foot and you’ll literally just crawl down at towards your toes also. So you want to put it across the ball your feet and then just crawl down that towel or belt or whatever it is that you have on there as well.
If you don’t need your hands supported beside you to help push you forward to reach your toes, then you’re the best stretch you can possibly get on this is with both hands. So just putting both hands on it in return forward and you’re trying to pull those toes, which is going to help stretch your calf muscle out as well. And you’ll feel that pulling behind your kneecap. Alright, so that’s your hamstring stretch also with the calf stretch, you know from the floor, the other one would be with just both feet out in front of you like this and you’re going to crawl down your shins. And this is a really good stretch for this as well as you can brace your feet up against a wall or a hard surface and it’ll force your feet back towards you as you are reaching towards that. So you’ll feel this stretch really pulling so hard in the back of your legs, you know, you’ll feel the actual muscles that tie into your knee as well. So those are some quick treatments that you can use for knee pain. Hopefully, you find that these helped you and hope you find relief from them. You know, again, these are tricks or this is knee cap pain relief.
So, my name is Brent Kasmer. I’m Brent Kasmer fitness and if you feel like you need help and you have some issues and ailments that are going on and it’s holding you back from making progress, you know, with your workouts and figuring out how to make modifications and stuff like that, then definitely dm me, pm me, and, I love to help you. All right, so take care. See you the next video.
Today I’m gonna teach the men how to strip off that belly fat. Alright, my name is Brent Kasmer. This is BKPT. So if you have not yet subscribed, definitely hit that subscribe button and mash that notification bell so you’re notified as the new stuff coming out. Alright, let’s get busy.
HOW TO LOSE STOMACH FAT FOR MEN Without Cardio & Restrictive Diets
So, generally, I have to start helping people understand the fact of eating food and not doing so much cardio, which in essence sounds pretty good. But it’s an old school habit that people just can’t let go. They think if they want to lose fat or weight, they need to starve themselves and naughty and do a bunch of running, which is garbage.
So, pick up some dumbbells. Let’s do this. Let’s pick up some weight. Start building some muscle so it helps to increase your metabolism and then eating some of the right foods. So, you know, a lot of times it’s just about choosing the right foods to eat at the right times of the day. So that way you can strip off that fat.
Waking up having breakfast, a lot of people say, hey Brad, I can eat in the morning when I wake up. So then if you can’t eat and people’s first thing they want to do is have a cup of coffee. I tell him to throw some protein powder in the coffee. Startup and now you have a protein shake with your coffee in the morning. All right, so you kill two birds with one stone.
Then after about three hours later, we’re going to have another either protein shake, or oats, this is when you would have your breakfast, which would be about six to eight egg whites. Whatever vegetables you want. Throw some bacon if you’d like, some not. Don’t get crazy, you know, some fruit, you can have some ezekiel bread, some oats, you know some type of carbohydrate, try to keep it to a serving.
This is where you want to be able to label read. Alright, so learning how to label read. I’ve taught this before learning how to read labels. So check out one of the previous videos on label reading. But it’s a huge factor. So you want to make sure your one serving about a half cup of oatmeal and then you would move on to your lunch lunches.
A lot of times for men, it’s simple, it’s easy. Having some type of sandwich you want to throw some chicken breast on a sandwich. You know to throw your vegetables on their lettuce, tomato on in, slap on some mustard.
There you go. Well, three o’clock have another shake. Takes you at dinner time. 6:30 is when you have your dinner. This is when you want to eat a nice healthy, nutritious protein salad or vegetables and unhealthy fat, either some avocado, coconut, some oils using oil and vinegar on your salad. That’s a great day, and then repeat it, you know? So these are some key factors is simple nutrition.
We’ve got tons of videos on there, different types of recipes. I try to help this as keep it as entertaining as possible. A lot of people are like, Oh, I have kids, I can’t, you know, I’ve got to eat this because my kids left their mac and cheese on their bowl, you know, just run over throw away real fast. Try to help yourself not want their food by just pitching the crap out, you know? And then just staying with what you got to eat. Making sure you’re getting adequate water in, that’s another key factor. A lot of times men drink like, two glasses of water a day is awful. So I’ll preach by Like a 32 ounce or a 64-ounce container and drinking out of it,
Alright, so that way you know exactly how much water you’re drinking, you’re getting in a gallon, a gallon and a half of water a day. So you want about 180 ounces, or so give or take a little bit of water, and you’re always wanting to get enough protein.
So like you always pick your body weight, what you want to weigh. And that’s where you want to start with your grams of protein and then just divide it throughout the day so that way you have it in five incremental meals.
So those are some quick easy tips. I’m not making you, go out, cook these lavish meals take forever. I mean, everything has to be super simple, super fast. That’s what makes it duplicatable. It’s all easy.
And if you’re having issues just message me, man, this is a simple thing to do. There’s no reason you can’t make this work for your life. I help people from all different avenues, you know, Doc And lawyers and salespeople, people that travel all the time, all it does is take a little bit of configuration there’s no, I can’t it’s just how do I fix this problem to make it work with your life?
All right, so hopefully there are some great tips. All right, man, I take the challenge. It’s time to ignite that belly fat right off of you. All right, so these are some quick tips to lose that belly fat for men.
All right, Brent Kasmer BKPT, subscribe, smash the bell, give us some thumbs-ups. This is some great information. take this to heart and it’s time to shred that belly fat.
