#talllifters

[mikealexandercpt]

Remember when I said not too long ago that there's more than one way to #squat if you don't wish to load your spine? That especially goes for #lankylifters. If you're like me, you have incredibly long arms and legs relative to your torso. And those usually aren't good bedfellows with proper #squatmechanics. Since the bar rests on your back in a traditional squat, your #centerofgravity is altered, especially if you're #lanky, because the lower you go in the #eccentric portion of the movement, the more you'll lean forward. And it's not as if you "can't" squat like that; it's just harder. With a variation such as the #frontsquat, however, the aforementioned Center of Gravity doesn't change at all. This is especially due to the fact that the #anteriorchain. See how relatively vertical my spine is in the picture? It wouldn't be looking like that with #spinalloading, that's for sure! Mike #mikealexandercpt #mikealexanderfitness #northjerseypersonaltrainer #longlegs #talllifters #nasmcpt #northernnj #edisonnj #centraljerseyexists, #apollongym (at Apollon Gym) https://www.instagram.com/p/CouIdqrNpCZ/?igshid=NGJjMDIxMWI=

[mikealexandercpt]

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Here's my #deadlift session to end my current light week. This is the final set of 267.5x3x8, #beltless. This is 80% of my.1RM. Not filmed is my #dropset of 160x10. Also, @strongandshapely_gym will be unveiling their first piece of new equipment tonight at 5pm if they hit 3,000 followers by then. So follow them now as they begin a new era under new ownership! #unitedinstrength #nasm #strongandshapelygym #strong #strength #powerbodybuilding #fullbodystrength #fullbodytraining #onlinestrengthcoach #beginnersstrengthcoach #lankylifters #talllifters #intermediatestrengthcoach #intermediatelifters #hardgainer #legionathletics #teamlegion #legionpulse #iamacpt #nasmcertified (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B63dKVzDjDZ/?igshid=7xm0xp7z6ss3

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

I recently conducted a poll on #autoregulation, as it'll be the basis of the new intermediate level #powerbodybuilding program I'm experimenting with. I used my own judgement to decide the amount of sets and reps when I perform the major #compoundmovements depending on whether I'm in a light, medium or heavy week. So here, on this heavy week, I decided to perform 300x5x1. This is 85% of my 1RM and perhaps, the next time I go heavy, I'll try to reach higher if I feel I can. I was pressed for time today. #unitedinstrength #igfitness #squat #fit #fitness #fitfam #flannelsandbarbells #fullbodystrength #fullbodytraining #onlinestrengthcoach #intermediatestrengthcoach #beginnerstrengthcoach #lankylifters #talllifters #iamacpt #nasmcpt #nasmcertified #teamlegion #legionathletics #strongandshapelygym #strength #strong (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6GvgumDLfw/?igshid=b47taatb47w1

[mikealexandercpt]

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Watch my set up. I STEADILY go under the bar. I then STEADILY slide up against the bar, retracting my #scapula until I FEEL the bar CONNECT to the shed that's formed by said scapula. This should also help with pushing the bar off the hooks without much effort. Don't ever squat JUST to remove the bar off the hook. That's wasted energy. Also, for those of you who think the #lowbarsquat mainly hits the #posteriorchain: tell me how the #quads are not being worked here. I'll wait. If you're new to the low bar style let me assure you now that yes, this #squatvariation does hit your quads. Mine are pretty #strong and pretty aculted as well. Yours will be too. Just work them hard, work them often. Here's 230x5x5 at the legendary @apollongym. #mikealexandercpt #unitedinstrength #apollngym #powerbodybuilding #hardgainer #bergencountypersonaltrainer #eastrutherfordpersonaltrainer #onlinehardgainercoach #oneononepersonaltraining #lankylifters #talllifters #fullbodytraining #hardgainernutrition (at Apollon Gym) https://www.instagram.com/p/CJ4FsNtD-GX/?igshid=fetkxflpgtdq

[mikealexandercpt]

I'll repeat it over and over again: if you're sitting all day you MUST work on your #shouldermobility in order to keep your #shoulders loose, mobile, and to preserve #properposture. Also, performing a standing dislocation can possibly arch your spine in an unnatural way. So here's a safe, yet equally as effective alternative to the standard dislocation exercise that you can perform in the privacy of your own home. Keep your shoulders heathy! The link to the YouTube video is in the bio now. #unitedinstrength #mikealexandercpt #youtubefitness #cliftonnj #njpersonaltrainer #northjersey #newjersey #lyingbandeddislocations #miniresistancebands #hardgainer #hardgainercoach #talllifters (at Clifton, New Jersey) https://www.instagram.com/p/CFLWAwZD2lI/?igshid=1iciiz2wbc4vm

[mikealexandercpt]

This picture is from a few months ago, before this pandemic got out of hand. But I'm posting it to prove a point on something that I'll probably discuss in a future article. Do you consider yourself a #hardgainer? Are you a #talllifter? Lanky if anything? Well, I "could" easily say I'm a classic hardgainer. And I definitely have that #ectomorph body type. Read between the lines: I sure as hell wasn't born with great genetics! That didn't mean, however, that I'd never gain any kind of muscle. It just meant I'd have to train harder - and smarter - to make any true progress. Why? Because I know now, more than ever, that the term hardgainer is nothing more than a state of mind. Just because I wasn't physically gift with small muscle bellies and a thick chest didn't mean I couldn't work my way to one. And the same goes for you! If I can find a way to work about undesirable genetics then you can to. Message me now and we can work together, via #zoom or #skype and regardless of whether you have access to a gym or your can only train at home. Let's train together today and I'll show you why being a hardgainer is not a death sentence! #unitedinstrength #mikealexandercpt #hardgainercoach #onlinecoaching #njpersonaltrainer #njstrengthcoach #newjersey #northjersey #talllifters #lankylifters #quarantinemotivation #quarantineandtrain https://www.instagram.com/p/CCe_ww5D--7/?igshid=3e5yr3i9hjng

[mikealexandercpt]

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The last day of this current three week cycle ends with my pulling 355x5x3. Not only has it been a while since I pulled 355, but it's the first time doing so with considerably tighter base. I've spoken about this before; but if you're a #talllifter or you're a #lankylifter like myself, be sure to bring your toes out more than 30 degrees. This will activate your #glutes and tighten up the #hamstrings. They're more important than the #quads are with shorter limbed lifters. Don't forget that the #deadlift is a leg movement - NOT a back movement. #unitedinstrength #nasm #nasmcertified #legionathletics #legionpulse #teamlegion #strength #strong #strongandshapelygym #hardgainer #nevergiveup #nevergivein #posteriorchain (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B7JkxNMDkoy/?igshid=15wyonich0imy

[mikealexandercpt]

Incredible. In just six weeks my #quads have gained half an inch! This was measured after I just woke up; so my thigh is cold, if you will. This was already to be my last week using #squat and #deadlift variations and growth in my legs was undoubtedly one of the main goals here. More #muscle with mean more #strength. I was hoping to have one last go at the #trapbardeadlift yesterday, however I doubt I need to explain plans have been changed for a bit for all of us. Anyway, I'll be writing an article about the benefits of the #safetybarsquat real soon and I'd love to find out your opinions on it when it's ready. My legs started out here at 24 inches, and here we are six weeks later at 24.5 inches. It can be done, doesn't matter if you're of a squatty build or especially if you're a #talllifter or a #lankylifter like I am. There's absolutely NO EXCUSE. #unitedinstrength #squatvariation #fullbodyworkout #fullbodytraining #fitness #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #bodybuilding #powerbodybuilding #powerlifting #anteriorchain #posteriorchain #nasmcpt #nasmcertified https://www.instagram.com/p/B99UbJ2jR8E/?igshid=k3n8jgqq6jhk

[mikealexandercpt]

Hello! Here's a tip for you long limbed lifters. As distance and #rangeofmotion are not our buddies, you might have to make a tweak in your #deadlift stance in order to better activate your #hamstrings and especially your #glutes. All you have to do is simply turn your feet as outward as you can, much like a rabbit, and you should feel the difference instantaneously. Think of the hamstrings alone like cables on a pulley apparatus: if there's too much slack the cables cannot adequately perform their role in an effective manner. I also incorporate this technique into the way I perform #bandedbackextensions as well as into my #benchpresssetup. This is a technique I learned from @untamedstrength and @phdeadlift. Give it a try today and tell me if it works for you! #unitedinstrength #igfitness #fitness #fitfam #beginnersstrengthcoach #lankyoroblems #longlimbs #talllifter #ralllifters #lankylifters #alanthrall #benpollack #phdeadlift #untamedstrength #nasm #nasmfitness #otomix #bodybuilding #powerbodybuilding #powerlifting #onlinestrengthcoach (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B3ouaThD1Jf/?igshid=1hnm297wkn4dk

[mikealexandercpt]

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I'd intentionally put all training aside until I passed my #nutritioncoach test, which I thankfully did last Sunday. So of all the exercises I could have done first I chose to focus solely on several #glutebridgevariations thanks to the SCREAMING pain in my #hipflexors from weeks of doing nothing but sitting. Remember kids, when you sit, you hip flexors are FLEXED, and therefore shortened. So sitting for long periods of time like I did causes tightness, discomfort and ultimately pain. I wrote about this last year but here's a refresher on the benefits of glute bridges: 1. Carryover to your deadlift, especially if you're #lanky or tall. 2. Stronger lower back. Weakened glutes make for #shortenedmuscles, which pulls on your #lowerback. Ever wonder what the TRUE source of #lowerbackpain is? Now you know! 3. Not only does the #glutebridge strengthen your #posteriorchain and stretch out those hip flexors, they also stretch out your spine, which is a reason why glute bridges also carry over to your #benchpress setup. The higher you can raise your hips, the deeper you can bury your traps into the bench. #unitedinstrength #njstrengthcoach #njhardgainercoach #lankylifters #lankyproblems #talllifters #njnutritioncoach #northjersey #strength #strong #hamstrings https://www.instagram.com/p/CEUOwK9jyNY/?igshid=1p5dom3e7px4y

[mikealexandercpt]

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Quick reminder for #talllifters and #lankylifters:. #rangeofmotion is NOT always your friend. You read that correctly. Regardless of your individual goals, the formula for work is still force x DISTANCE. With that in mind, remember that if you're long limbed and use your whole ROM, you can tire yourself out sooner than you'd like, and therefore miss out on some #reps, and maybe even some PRs. That's why I never let my elbows fully extend when I perform any push exercise and most pull exercises. Here's my last #neutralgriplatpulldown set of 100x20 using the #maggrips bar. The bar may be far more comfortable to use, but you still should know how to make an advantage out of a disadvantage. @strongandshapely_gym #unitedinstrength #powerbodybuilding #powerlifting #bodybuilding #bodypartisolation #lats #maximumadvantagegrip #strongandshapelygym #legionathletics #legionpulse #teamlegion #nasm #nasmcpt #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #fullbodystrength #fullbodytraining #lankyproblems (at Strong and Shapely Gym) https://www.instagram.com/p/B9hSbu7DV3b/?igshid=10punbp80ibb

[mikealexandercpt]

I recently conducted a poll on #autoregulation, as it'll be the basis of the new intermediate level #powerbodybuilding program I'm experimenting with. I used my own judgement to decide the amount of sets and reps when I perform the major #compoundmovements depending on whether I'm in a light, medium or heavy week. So here, on this heavy week, I decided to perform 300x5x1. This is 85% of my 1RM and perhaps, the next time I go heavy, I'll try to reach higher if I feel I can. I was pressed for time today. #unitedinstrength #igfitness #squat #fit #fitness #fitfam #flannelsandbarbells #fullbodystrength #fullbodytraining #onlinestrengthcoach #intermediatestrengthcoach #beginnerstrengthcoach #lankylifters #talllifters #iamacpt #nasmcpt #nasmcertified #teamlegion #legionathletics #strongandshapelygym #strength #strong (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6GvMBZDxol/?igshid=1u1hm4andgfin

[mikealexandercpt]

There are three different speeds you can use when performing #bandedpullaparts and they all have different benefits, as you'd expect. There's the #isometrichold , which I addressed a few days ago, there's a moderate speed, in which you can perform multie reps for scapular and delt #strength and #stability, and there's this slower speed seen here. This slower tempo will help build up the #muscles in the #upperback, much like performing most #dumbbell or #barbell moves with a slower tempo, only this also provided more #tension. Don't worry about banging out rep after rep when using this tempo, just make sure you FEEL your #scapula retracting. Also, try mixing the variations in speed on this depending on how heavy or light of a weight you're lifting. Ore on this to come! 💪💪💪 #unitedinstrength #igfitness #fit #fitness #miniresistancebands #strong #strongandshapelygym #nasm #nasmcpt #nasmcertified #reardelts #scapularetraction #posteriorchain #legionathletics #legionpulse #teamlegion #onlinestrengthcoach #beginnersstrengthcoach #lankylifters #talllifters (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6YFR2fDPwu/?igshid=18ox5lkwy8jno

[mikealexandercpt]

There are three different speeds you can use when performing #bandedpullaparts and they all have different benefits, as you'd expect. There's the #isometrichold , which I addressed a few days ago, there's a moderate speed, in which you can perform multie reps for scapular and delt #strength and #stability, and there's this slower speed seen here. This slower tempo will help build up the #muscles in the #upperback, much like performing most #dumbbell or #barbell moves with a slower tempo, only this also provided more #tension. Don't worry about banging out rep after rep when using this tempo, just make sure you FEEL your #scapula retracting. Also, try mixing the variations in speed on this depending on how heavy or light of a weight you're lifting. Ore on this to come! 💪💪💪 #unitedinstrength #igfitness #fit #fitness #miniresistancebands #strong #strongandshapelygym #nasm #nasmcpt #nasmcertified #reardelts #scapularetraction #posteriorchain #legionathletics #legionpulse #teamlegion #onlinestrengthcoach #beginnersstrengthcoach #lankylifters #talllifters (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6YFR2fDPwu/?igshid=1tw0cjyc35cko

[mikealexandercpt]

Here's a #deadlift tip for #lankylifters. If your arms and legs are longer than other people, there's your "optimal" starting position will be different by design. Don't worry about how low or high your hips are. So long as the bar is over the middle of your feet, you maintain a #neutralspine, and your #scapula is retracted and over the bar, you should be fine. It's another reason I stress #posteriorchain strength a lot. Since your knees won't be as bent as they would be if your limbs were shorter, your #quads won't be relied on as much to help you press against the floor. DM me if you'd like me to check your form today! #unitedinstrength #igfitness #deadlifttechnique #fitfam #fitness #bodybuilding #igbodybuilding #regpark5x5 #regpark #onlinestrengthcoach #beginnersstrengthcoach #nasmcpt #nasm #nasmcertified #strongandshapelygym #fullbodystrength #fullbodytraining #scapularetraction #otomix #talllifter #longlimbs #rangeofmotion (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B34F-6-DbMX/?igshid=yo076e7pensy

[mikealexandercpt]

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Variation! Variation is more than just an alternative to a #compoundmovement. Variation can also come as a difference in #tempo. You have a great opportunity to play around with different speeds if you're training with #dumbbells, as they already force your body to recruit more #musclefibers. So, what you see here is a little tip I took from Jim Wendler. He advocates a one second pause at the bottom part of the #dumbbellbenchpress to help strengthen the.#triceps, thus providing better starting strength on the #barbell version of this move. Here's 22.5x5x10. #unitedinstrength #igfitness #fit #powerbodybuilding #strong #strength #nasm #nasmcpt #nasmcertified #legionathletics #legionpulse #teamlegion #fullbodytraining #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #intermediatestrengthtraining #lankylifters #talllifters (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6asq4tDc8u/?igshid=1cho6gyl9ualh