Jamie Bisset @strongbiz
735 Posts
48k Followers
519 Following
🏆 Strength Coach 🎓 Here to Help Educate 💍 @stephaniesanzo - 📽️ Subscribe to my YouTube Channel ⬇️ Check out the Latest Video
735 Posts
48k Followers
519 Following
🏆 Strength Coach 🎓 Here to Help Educate 💍 @stephaniesanzo - 📽️ Subscribe to my YouTube Channel ⬇️ Check out the Latest Video
I was disappointed in this... I thought a triple at 220kg / 485lb was going to be very manageable 🤷‍♂️ But then @ahmetahmety came over and told me I had 240kg / 529lb on the bar 🤦‍♂️ I’ll be honest .. if you asked me at the start of this session to work up to that weight - I would have said “nah that’s not happening today , I’m not feeling the best” 💯 There are three lessons to learn from this situation .. 1️⃣ Your limiting beliefs will always prevent you from achieving your goals unless you make a conscious effort to call out your own BS and just try it anyway .. 2️⃣ Using an “odd” loading strategy to confuse yourself (or getting someone else to load your bar without telling you the weight) is a great way to break through mental barriers .. 3️⃣ Make sure you actually go to the effort of calculating the weight properly and load something that’s going to be approximately for the set target 🙏
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This could be pushing the content limits of IG 🤷‍♂️ .. but I’m on a mission to help educate 🎓 This video was requested after my previous summary covering training volume 💯 Swipe across to see each segment talking about training intensity: 1. Understanding Intensity 2. Using Percentages 3. Understanding Percentage 4. Absolute Intensity vs Relative Intensity 5. Using the RPE System 6. Quick Recap If there’s anything else you’re interested in learning about please let me know 🙏
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We know that if we change the angle of a Press it will therefore change the muscular involvement 💯 However we can also make additional tweaks (along side the changes in angle) to encourage more activity in a specific muscle group 🔥 Training muscles is different to training movements 💡 If you’re goal is to grow and develop a specific muscle group - then you really should be tweaking each movement to place a greater emphasis on the desired muscle group 🙏 On the other hand - if your goal is to simply lift the most weight possible on a specific movement pattern (being a particular lift) - then we should be using the best technique that allows us to gain maximal leverage 💪 Here’s an example showing some of small tweaks I made to each movement in order to encourage a greater involvement of a specific muscle group: 1. Flat Bench Press : Close Grip to Emphasise the Triceps 2. Incline Press : Wide Grip to Emphasise the Chest 3. Vertical Press : Behind the Neck to Emphasise the Lateral Deltoids
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Here’s a teaching drill which can be used to help improve your technique on the Bench Press 👊 Sometimes even the best demonstrations and cues still won’t get the job done 🤦‍♂️ When dealing with a kinesthetic learner (someone that learns by doing) ➡️ it’s always good to have few teaching drills to help provide a physical demonstration of what we are trying to accomplish 💯 This drill can be very effective to help improve: 1. Set Up / Posture 2. Bar Path 3. Lat Engagement #hackyourbenchpress #strongbizhacks
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If you haven’t already seen this chart... Let me introduce you to the work of “Alexander Sergeyevitch Prilepin” - who was a renowned sports scientist in the Soviet Union. These were his findings after doing extensive reviews from 1000+ training journals by the weightlifters in the Soviet Uninion. It should be noted that these findings summarised the best training protocols to increase maximal strength in the sport of olympic weightlifting (being the Snatch and the Clean & Jerk). But having said that - the protocols in this graph has been used in many other programs for various strength sports and still had a great deal of success. The chart was created in 70’s but has been proven to be incredibly effective and is still thoroughly used to this day 🙏
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Low Bar Squats vs High Bar Squats . 1. Low Bar Squats [220kg / 485lb] POSITIONAL DIFFERENCES : . Greater Forward Lean in the Torso . Lower Degree of Flexion in the Knees and Ankles BENEFITS : . More Emphasis on the Lower Back + Glutes . Usually a Higher Strength Potential LIMITATIONS : . Harder to Hit Depth . Not as Relative to Athletic Endeavours (Eg Jumping). . 2. High Bar Squats [180kg / 397lb] POSITIONAL DIFFERENCES : . Torso Remains Quite Upright . Greater Degree of Flexion in the Knees and Ankles BENEFITS : . More Emphasis on the Quads . Greater Impact on Mobility and Transferability to Athletic Endeavours LIMITATIONS : . Lower Strength Potential . Higher Degree of Ankle Flexibility is Required . In summary both types of squats have different benefits and different limitations 💯 Neither squat is superior - they’re just different 🤷‍♂️ Therefore each squat should be used at different times based off the individuals goals / objectives 🏆
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PROGRESSIVE OVERLOAD : Volume Here’s a few very simple ways we can manipulate the volume within our training 🙏 This might seem like a very minor / insignificant change .. but these are the sorts of changes that lead to SIGNIFICANT results 💥 Here’s an example of how you could structure a lift within an accumulation block - where the primary goal is to increase the training volume: Session 1 : 4 x 5 @@@ 100kg Session 2 : 5 x 5 @ 100kg Session 3 : 6 x 5 @ 100kg Session 4 : Add 5kg and repeat OR change the progression . This is just an example but hopefully it gives you a few ideas to incorporate into your own training 🏆
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I've been competing in powerlifting for the past 6 years and have always structured my training around the big 3 (squat, bench press and deadlift) 💯 I've always done some accessory work for back development but its always been treated as "accessory work" .. meaning that it never quite got the attention it deserved or needed to make significant growth 🚫 However over the past few weeks I've been dedicating an entire session for the back (lats, traps and rhomboids) 💪 If you're someone that feels like you're neglecting a particular muscle group in your training .. stop making excuses claiming it's not necessary or complaining that you don't like it 🤦‍♂️ You're only ever as strong as your weakest link so suck it up and get to work 🙏 This was the full session if you want to try it for yourself: 1. Weighted Chins - 5,4,3 + 3x5 (back offs) 2. Chest Supported DB Rows - 10,8,6 + RP/RP/RP (rest pause set) 3. Incline Cable Pull Over - 6min EMOM x 10's 4. 2down + 1up Lat Pull Downs w 3sec negs - 10,8,6 5a. Calf Machine Shrugs - 3x15 5b. Seated Throat Pulls - 3x15 6. Suitcase Farmers Walk - 6x20sec ea (no rest times)
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