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"Get to Know Your Body"

Understanding the intricacies of the human body is crucial for anyone looking to optimize their physical performance. By delving into the function of muscles and their impact on the body, one can gain valuable knowledge to improve their overall efficiency in training. From the way our bodies are built to the way they move, every aspect is finely tuned for maximum functionality. I invite you to continue reading to discover the significance of this complex machinery and how to effectively train it for greater results. With the right understanding and techniques, you can harness the power of your muscles to their fullest potential. So let's delve into the mechanics of the human body and uncover the secrets to achieving peak physical performance.

Kettlebell in the sunlight

Everyone's Favourite - The Chest

When it comes to training your chest, simplicity is often the best approach. The chest muscles respond well to basic, effective movements that target both strength and hypertrophy. There’s no need for overcomplicated routines or excessive exercises; sticking to foundational lifts ensures proper activation and progression.

 

Start with compound exercises like the bench press, incline bench press, and push-ups. These movements target the pectoral muscles while engaging supporting muscles like the shoulders and triceps. Focus on perfecting your form and progressively increasing the weight to build both size and strength.

 

Incorporate isolation exercises like cable flies or dumbbell flies sparingly to add volume and target the chest from different angles. But don’t overthink it—one or two accessory exercises are sufficient to complement your main lifts.

 

Finally, consistency and intensity matter more than variety. Stick to a program that balances volume, rest, and recovery. Quality over quantity is the key; a focused, well-executed workout is far more effective than a random, overly complex routine.

Bench press

What is the “chest”?

Your chest consists of 4 main muscle groups: the pectoralis major, pectoralis minor, serratus anterior and the subclavius. I will go into each of these to give you a better understanding of what you are actually training when training “Chest”.

Pectoralis Major

  • The largest chest muscle, fan-shaped, covering the upper chest.

    • Clavicular head (upper part): originates from the clavicle.

    • Sternal head (lower part): originates from the sternum and ribs.

  • Functions:

    • Adduction: Brings the arm toward the body's midline.

    • Flexion: Raises the arm forward.

    • Internal rotation: Rotates the arm inward.

Incline press

Pectoralis Minor

  • A smaller, triangular muscle beneath the pectoralis major..

  • Functions:

    • Stabilizes the scapula.

    • Helps in movements like drawing the scapula downward and forward (e.g., during pushing or punching motions).

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Serratus Anterior

  • Located on the side of the chest, running from the ribs to the scapula.

  • Functions:

    • Protracts the scapula (pulls it forward).

    • Holds the scapula against the ribcage (essential for stability).

    • Assists in overhead movements.

Subclavius

  • A small muscle under the clavicle.

  • Functions:

    • Stabilizes the clavicle.

    • Helps protect underlying structures (like blood vessels) by cushioning the clavicle.

Exercises for Chest

Compound Exercises:

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  • Bench press

  • Chest press

  • Incline press

  • Push-ups

  • Dips

Isolation Exercises:

​

  • Chest flies

  • Cable crossovers

Press up pic 1.jpg

It can get a little complicated - The Back

Training your back requires a balanced approach to target the diverse muscles that make up this complex area, from the lats and traps to the rhomboids and erector spinae. A well-rounded back workout should focus on pulling movements in both vertical and horizontal planes to ensure full development and functional strength.

 

Start with compound lifts, good examples of this are pull-ups, chin-ups, and barbell rows. These will engage multiple muscle groups and build overall back thickness and width. Deadlifts are another essential movement, not only do they strengthen the entire posterior chain (the muscles along the back side of your body, including the glutes, hamstrings, lower back, and calves) but also improve grip and core stability.

 

The rhomboids often get forgotten about in back workouts so to isolate them, include exercises such as face pulls, chest supported single arm rows, or seated cable rows. These movements can enhance your posture and increase your scapular stability.

 

Focus on form over weight to ensure proper activation and avoid injury, especially with heavy lifts. Incorporate a mix of low-rep strength work and higher-rep hypertrophy sets to target different muscle fibres. Consistency, progressive overload, and attention to detail in your execution will ensure you develop a strong, balanced back.

Person Lifting Barbell
Empty Gym

What is the “back”?

The back is quite a complex muscle group to train and understand. I will attempt to break it down into its main parts and do a little deep dive into the parts not usually spoken about.

 

The back muscles are categorized into superficial (near the surface), intermediate, and deep layers, each playing critical roles in movement, posture, and stability.

 

We will start with the most spoken about and the most essential to training the superficial layer. This layer consists of the Trapezius, the Latissimus Dorsi, the Rhomboids and the Levator Scapulae.

Trapezius

  • Large, diamond-shaped muscle covering the upper back and neck.

    • Upper fibres: Elevate the scapula (shrugging).

    • Middle fibres: Retract the scapula (pull shoulders back).

    • Lower fibres: Depress the scapula.

  • Functions:

    • Scapular movement (elevation, depression, retraction).

    • Stabilizes the shoulder during arm movement.

Latissimus Dorsi

  • Large, broad muscle covering the mid-to-lower back.

  • Functions:

    • Extends, adducts, and internally rotates the arm (e.g., pulling or rowing motions).

    • Assists in trunk rotation and stabilization.

Rhomboid Major and Minor

  • Located beneath the trapezius, connecting the spine to the scapula.

  • Functions:

    • Retracts and stabilizes the scapula.

    • Rotates the scapula downward.

Levator Scapulae

  • Runs from the cervical spine to the scapula.

  • Functions:

    • Elevates the scapula.

    • Assists in neck movements (e.g., tilting or rotating).

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The next section of muscles is the intermediate muscles, their main function is to assist with respiration and supporting the ribcage.(Not too important for training but interesting to know)

Serratus Posterior Superior

  • Thin muscle located in the upper back.

  • Functions:

    • Elevates the ribs during inhalation.

​Serratus Posterior Inferior

  • Found in the lower back.

  • Functions: 

    • Depresses the ribs during exhalation.

The final section of muscles are the deep back muscles which are responsible for posture, spinal stability, and movement.

 

Erector Spinae Group

  • A group of three muscles (iliocostalis, longissimus, spinalis) running parallel to the spine.

  • Functions:

    • Extends the spine (backward bending).

    • Maintains posture and spinal stability.

    • Assists in lateral flexion (side bending).

Transversospinalis Group

  • Made up of 3 muscles the Semispinalis, multifidus, rotatores.

  • Functions:

    • Stabilizes the vertebrae.

    • Assists in rotation and extension of the spine.

Quadratus Lumborum

  • Located in the lower back, between the pelvis and ribs.

  • Functions:

    • Lateral flexion of the trunk.

    • Stabilizes the lumbar spine during movement.

Exercises for back

Compound Exercises:

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  • Deadlifts

  • Pull-ups

  • Bent-over rows.

Isolation Exercises

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  • Face pulls

  • Reverse flies

  • Back extensions.

Unlike any other - The Shoulders

Training the shoulder muscles requires a balanced approach to target all three heads of the deltoids. Incorporating a variety of movements ensures proper development and functionality while reducing the risk of imbalances or injury.

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Start with compound lifts like overhead presses, which target the entire shoulder complex while engaging stabilizing muscles. To build width and a more rounded appearance, include isolation exercises like front raises and side raises. For the often-neglected rear delts, focus on face pulls, reverse flies, or bent-over lateral raises, which improve shoulder stability and posture.

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Don’t neglect the surrounding muscles, such as the traps and rotator cuff, which play a vital role in shoulder health and performance. Training them with exercises like shrugs or external rotations helps support and protect the joint. Remember, the shoulders are involved in nearly all upper body movements, so proper form and recovery are essential to prevent overuse and injury. A mix of strength, stability, and hypertrophy work ensures strong, functional, and well-rounded shoulders.

Shoulder press image 1.jpg

What are the “shoulders”?

The shoulder, or glenohumeral joint, is one of the most fragile joints in the body and plays a role in every upper body movement. 

 

Surrounding this joint are the deltoids, located on each side of the collarbone and composed of seven muscle fiber bundles. For practical workout purposes, these are grouped into three main heads: the anterior (front), lateral (side), and posterior (rear). The anterior deltoid enhances the front of the shoulders, giving them a fuller appearance, while the posterior deltoid adds depth to the back of the muscle. The lateral deltoid broadens the shoulders, creating width visible from both the front and back. 

 

To improve overall shoulder function, it’s essential to also train the muscles supporting the shoulder joint, as they play a crucial role in stability and mobility. Since the shoulders are engaged during nearly all upper and lower body exercises, maintaining a balanced training approach ensures strength, durability, and optimal performance.

DB shoulder press.jpg

Deltoid

  • The large, triangular muscle covering the shoulder.

    • Anterior (front) head: Assists in shoulder flexion (raising the arm forward).

    • Lateral (middle) head: Performs shoulder abduction (raising the arm to the side).

    • Posterior (rear) head: Assists in shoulder extension (moving the arm backward) and external rotation.

  • Functions:

    • Provides strength and stability to the shoulder joint.

    • Controls arm movements in various directions.

Rotator Cuff Muscles

  • A group of four smaller muscles surrounding the shoulder joint, crucial for stabilization and precise movement:

    • Supraspinatus: Abducts the arm (initiates raising the arm to the side).

    • Infraspinatus: Externally rotates the arm.

    • Teres Minor: Also externally rotates the arm.

    • Subscapularis: Internally rotates the arm.

Teres Major

  • A small, oval-shaped muscle below the rotator cuff.

  • Functions:

    • Assists in shoulder extension, adduction, and internal rotation.

Exercises for Shoulders

Compound Exercises:

​

  • Overhead presses (targets deltoids and stabilizers).

  • Pull-ups.

  • Rows (involve the rear deltoid).

Isolation Exercises:

​

  • Face pulls

  • Front raises (front delt).

  • Lateral raises (side delt).

  • Rear delt flies (rear delt).

Side raises pic 1.jpg
Gym Equipments

Nice and simple - The Biceps

The biceps are one of the easiest muscle groups to train due to their straightforward function and the simplicity of the exercises that target them. Their primary roles are elbow flexion and forearm supination.Both can be effectively worked with basic, controlled movements like curls. Whether you use dumbbells, barbells, cables, or resistance bands, the biceps respond well to consistent, focused effort.

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You don’t need overly complex routines or fancy equipment to see results. A few sets of well-executed exercises, such as barbell curls, hammer curls, or chin-ups, are enough to stimulate growth and strength. Since the biceps assist in many pulling movements, they’re naturally activated during compound exercises like rows and pull-ups, making them an easy muscle to incorporate into your workout routine. Keep it simple, use proper form, and progressively overload for consistent progress.

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What are the “biceps”?

The biceps, or biceps brachii, are a pair of muscles located on the front of the upper arm. They consist of two heads: the long head and the short head, both of which converge into a single tendon that attaches to the forearm. The primary functions of the biceps are to flex the elbow (bend the arm) and supinate the forearm (rotate the palm upward). They also play a secondary role in shoulder flexion, assisting in lifting the arm forward. As one of the most visible muscles, the biceps are usually a key focus when training for aesthetics. 

Biceps Brachii

  • The Biceps Brachii is made up of 2 heads, the Long and Short:

    • Long Head: Originates from the supraglenoid tubercle of the scapula, running along the outer part of the arm.

    • Short Head: Originates from the coracoid process of the scapula, located on the inner part of the arm.

  • Functions:

    • Elbow Flexion: Bends the arm at the elbow (e.g., bicep curls).

    • Supination: Rotates the forearm to turn the palm upward (e.g., twisting a doorknob).

    • Shoulder Flexion: Assists in lifting the arm forward at the shoulder joint.

Brachialis

  • Located beneath the biceps brachii, this muscle contributes significantly to elbow flexion.

  • Function: 

    • Primary elbow flexor, working regardless of forearm position.

Exercises for biceps

Compound Exercises:

​

  • Chin-ups

Isolation Exercises:

​

  • Barbell curls

  • Hammer curls

  • Concentration curls

  • Preacher curls

Cable bicep curls pic 1.jpg

For the aesthetics - The Triceps

The triceps are one of the most important muscle groups when it comes to achieving an aesthetically balanced and defined upper body. Located on the back of the upper arm, the triceps make up a significant portion of the arm’s overall size, accounting for about two-thirds of its muscle mass. Well-developed triceps enhance the shape and definition of the arms, contributing to a fuller, more powerful look. They are crucial for achieving that "V-shape" in the upper body, as they balance out the biceps and give the arms a sculpted, toned appearance.

​

Focusing on triceps training with exercises like tricep dips, close-grip bench presses, and skull crushers helps improve both the size and shape of the muscle, giving the arms a strong, defined contour. A well-developed tricep not only adds to aesthetic appeal but also enhances performance in various pressing movements, making them a key muscle group for both visual impact and functional strength.

Close grip press.jpg
Dumbbells

What are the “triceps”?

The triceps, or triceps brachii, are the three-headed muscles located on the back of the upper arm. They consist of the long head, lateral head, and medial head, all of which converge into a single tendon that attaches to the olecranon (the bony point of the elbow). The primary function of the triceps is to extend the elbow, straightening the arm. They also play a role in shoulder stability and help in shoulder extension when the arm is in certain positions. The triceps are crucial for pushing movements, contributing to overall upper body strength and giving the arms their shape and definition.

Triceps Brachii

Long Head

  • Originates in the Infraglenoid tubercle of the scapula (shoulder blade) and inserts into the Olecranon process of the ulna (elbow).

  • Functions:

    • Elbow extension.

    • Assists with shoulder extension, particularly when the arm is raised overhead.

Lateral Head

  • Originates in the Posterior surface of the humerus (upper arm bone), above the radial groove and inserts into the elbow.

  • Functions:

    • Elbow extension.

    • Provides strength and power during pushing movements.

Medial Head

  • Originates in the Posterior surface of the humerus, below the radial groove and inserts into the elbow.

  • Functions:

    • Elbow extension.

    • Works during all types of elbow extension, especially when the arm is at a neutral position.

Cable pulls downs pic 1.jpg
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Exercises for triceps

Compound Exercises:

​

  • Close-Grip Bench Press

  • Dips

  • Overhead Presses

Isolation Exercises:

​

  • Tricep Pushdowns

  • Skull Crushers (Lying Tricep Extensions)

  • Tricep Kickbacks

  • Overhead Tricep Extensions

Your only as strong as your grip - The Forearms

The forearms are essential to strength training because your lifting capacity is limited by your ability to grip. Regardless of how strong your legs or back may be, if your forearms can't maintain a firm hold on the weight, you won’t be able to lift to your full potential. Grip strength plays a crucial role in almost every exercise, from deadlifts and rows to pull-ups and overhead presses.

​

A strong grip not only allows you to handle heavier loads, but it also improves your performance and reduces the risk of dropping weights or straining muscles. Developing the forearms through exercises like wrist curls, farmer's walks, and reverse curls will enhance your grip strength, helping you lift more and unlock the full potential of your training.

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What are the “forearms”?

The forearms are the lower part of the arm, extending from the elbow to the wrist. They consist of two main muscles: the flexors, which are located on the inner side of the forearm, and the extensors, which are located on the outer side. These muscles control wrist and finger movements, allowing for gripping, lifting, and fine motor control. The forearms play a crucial role in stabilizing the wrist during various activities, such as lifting weights, typing, or holding objects. Strong forearms are essential for overall upper body strength and can enhance performance in both athletic and everyday tasks.

Flexors

  • Located on the front (anterior) side of the forearm, the flexors are responsible for bending the wrist and fingers.

  • They allow you to grip objects and perform activities that involve curling the fingers or wrist, such as lifting and holding.

  • These are made up of many different muscles, all of which work together to complete different flexor functions. The muscles are as follows: 

    • Flexor Carpi Radialis

    • Flexor Carpi Ulnaris

    • Palmaris Longus

    • Flexor Digitorum Superficialis

    • Flexor Digitorum Profundus

    • Flexor Pollicis Longus

Functions:

  • Flex the wrist.

  • Flex the fingers (especially for gripping).

  • Enable pinching and pulling movements.

Cable reverse curls pic 1.jpg
Equipment pic 1.jpg

Extensors:

  • Located on the back (posterior) side of the forearm, the extensors are responsible for straightening the wrist and fingers.

  • They help release objects and extend the fingers for movements like pointing or pushing.

  • These are made up of many different muscles, all of which work together to complete different extensor functions. The muscles are as follows: 

    • Extensor Carpi Radialis Longus and Brevis

    • Extensor Carpi Ulnaris

    • Extensor Digitorum

    • Extensor Pollicis Longus and Brevis

    • Extensor Indicis

Functions:

  • Extend the wrist.

  • Extend the fingers.

  • Help with releasing objects and stabilizing the wrist during gripping activities.

Exercises for forearms

Grip Strength Exercises:

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  • Farmer's Walks

  • Dead Hangs

  • Wrist Curls (Barbell or Dumbbell)

Isolation Exercises:

​

  • Hammer Curls

  • Reverse Curls

Fat loss is key - The Abs

While strengthening the abdominal muscles through exercises like crunches, leg raises, and planks is important for building a strong core, achieving a visible 6-pack is largely dependent on reducing body fat. The abdominal muscles, like any other muscles, are always present underneath the layer of fat covering them. No matter how much you train your abs, if there’s a layer of fat on top, they won’t be visible.

​

Fat loss is key to unveiling a well-defined midsection. This requires a combination of proper nutrition, a calorie deficit, and cardiovascular exercise. By focusing on reducing overall body fat through a consistent, balanced approach. Emphasizing whole foods, lean proteins, and regular exercise, you can gradually uncover the muscles that you’ve worked hard to build.

​

Additionally, strength training and maintaining muscle mass are important because they boost metabolism, helping you burn fat more effectively. Remember, achieving a six-pack isn't just about abdominal exercises; it's about lowering your body fat percentage to reveal the muscle definition beneath.

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What are the “Abs”?

The abs, or abdominal muscles, are a group of muscles located in the front of the torso, stretching from the rib cage to the pelvis. These muscles are essential for stabilizing the body, maintaining posture, and facilitating various movements. The rectus abdominis is the most well-known abdominal muscle, responsible for creating the "six-pack" look. It runs vertically along the front of the abdomen and helps flex the spine, allowing for movements like bending forward.

​

The obliques, both internal and external, are located on either side of the rectus abdominis and help with twisting and rotating the torso. They are also involved in lateral flexion, such as bending to the side. The transverse abdominis is the deepest layer of the abdominal muscles, acting like a corset around the spine to provide support and stability to the trunk. It plays a key role in core strength and maintaining intra-abdominal pressure.

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Together, these muscles not only contribute to the appearance of a toned midsection but are also vital for functional movements, such as lifting, twisting, and maintaining proper posture.

Rectus Abdominis

  • Runs vertically from the pubic bone up to the lower ribs and sternum.

  • Function: 

    • The primary function of the rectus abdominis is to flex the spine, enabling movements like bending forward. It’s also responsible for the "six-pack" appearance, as it separates into segments.

    • Helps with forward bending and contributes to breathing and core stabilization during activities.

External Obliques

  • These muscles are located on the sides of the abdomen, running diagonally from the ribs down to the pelvis.

  • Function: 

    • The external obliques are involved in rotating and bending the torso to the opposite side. They also assist with lateral flexion (bending to the side).

    • Aid in twisting motions (e.g., throwing a punch) and stabilize the trunk during activities.

Internal Obliques

  • These muscles are located just underneath the external obliques, running diagonally in the opposite direction.

  • Function: 

    • The internal obliques work with the external obliques to rotate and side-bend the torso. They also assist with compression of the abdominal contents.

    • Help with rotation, lateral flexion, and maintain core stability.

Transverse Abdominis

  • The transverse abdominis is the deepest layer of the abdominal muscles, wrapping around the spine like a corset.

  • Function: 

    • It is primarily responsible for stabilizing the trunk and providing support for the spine. It helps maintain intra-abdominal pressure.

    • Acts as a stabilizer for the spine and pelvis, helping with posture and breathing.

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Exercises for abs

Flexion Exercises:

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  • Crunches

  • Sit-ups

Rotation and Twisting Exercises:

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  • Russian Twists

  • Cable Woodchoppers

Stabilization Exercises:

​

  • Planks

  • Leg Raises

Lateral Flexion Exercises:

​

  • Side Crunches

  • Side Planks

Important for everyone - The Glutes

The glutes, or gluteal muscles, are among the largest and most powerful muscles in the body. They play a crucial role in almost every movement, from standing and walking to running, squatting, and lifting. Given their size and function, it’s essential for everyone, regardless of fitness level, to prioritize training their glutes.

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Training the glutes not only helps with physical aesthetics, but it also provides functional benefits. Strong glutes improve posture, help prevent lower back pain, and provide support during many daily activities. Whether you’re lifting heavy weights, running, or sitting for long periods, strong glutes contribute to overall strength, stability, and mobility.

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Key glute exercises like squats, lunges, deadlifts, and hip thrusts target the gluteus maximus, medius, and minimus, developing both strength and size. The gluteus maximus is responsible for hip extension, helping with movements like standing up from a seated position, while the medius and minimus provide stability for the pelvis and hips, aiding balance and coordination.

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Incorporating glute training into your routine isn’t just about looking good—it’s about improving performance, reducing injury risk, and maintaining a healthy, functional body. Whether your goal is athletic performance or everyday health, strong glutes are essential, and training them should be a priority for everyone.

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Weightlifting Close-Up

What are the “glutes”?

The glutes, or gluteal muscles, are a group of three muscles located in the buttocks, crucial for hip movement and stability. The gluteus maximus is the largest and most powerful, responsible for hip extension and giving the buttocks shape. The gluteus medius is located on the outer side of the hip and helps stabilize the pelvis, while the gluteus minimus, the smallest of the three, assists with stabilizing the hip and supporting leg movements. Together, these muscles play a key role in maintaining posture, balance, and strength during various activities.

Gluteus Maximus

  • The largest and most prominent glute muscle, covering much of the buttocks.

  • Function:

    • Responsible for hip extension, which is the action of moving the thigh backward. It also helps with external rotation and abduction of the hip. The gluteus maximus plays a key role in activities like standing up from a seated position, climbing stairs, and running.

    • Provides power and force during movements that involve driving the hips forward, such as sprinting, squatting, and jumping.

Jumping pic 1.jpg

Gluteus Medius

  • Located on the outer surface of the pelvis, underneath the gluteus maximus.

  • Function:

    • Primarily responsible for hip abduction, which is moving the leg away from the body. It also plays a role in internal rotation and stabilizing the pelvis during walking, running, and standing.

    • Essential for stabilizing the pelvis during dynamic activities and preventing the pelvis from tilting while moving.

Gluteus Minimus

  • The smallest of the glute muscles, located beneath the gluteus Medius.

  • Function: 

    • Works with the gluteus Medius to assist in hip abduction and internal rotation. It also contributes to stabilizing the hip and pelvis during various movements.

    • Helps support hip function, particularly during single-leg movements, such as walking and running.

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Exercises for glutes

Compound Exercises:

​

  • Squats

  • Deadlifts

  • Hip Thrusts

  • Lunges

  • Step ups

Isolation Exercises:

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  • Glute Bridges

  • Cable Kickbacks

  • Donkey kicks

Don’t skip leg day - The Quads

The quadriceps, or quads, are a group of four powerful muscles located at the front of the thigh. They are responsible for extending the knee and are heavily involved in various movements like squatting, jumping, running, and even walking. The quads play a critical role in providing strength, stability, and mobility in the lower body.

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Skipping leg day, particularly neglecting the quads, can lead to imbalances between the upper and lower body, affecting posture, movement efficiency, and overall athletic performance. Strong quads are essential for balance, joint stability, and the ability to generate force during exercises like squats, lunges, and sprints. In addition, training the quads can help prevent injuries in the knees, hips, and lower back by ensuring that these muscles are well-developed and capable of handling physical stress.

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Leg day should be an integral part of any workout routine, not just for aesthetics, but for functional strength. Incorporating a variety of exercises that target the quads, such as squats, leg presses, and lunges, will ensure balanced muscle development, enhance performance, and improve overall lower body strength. Strong quads are foundational to building a strong and functional body, so don’t skip leg day—it’s crucial for maintaining both performance and injury prevention.

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What are the “quads”?

The quadriceps, or quads, are a group of four muscles located at the front of the thigh. These muscles are among the largest and strongest in the body and are responsible for extending the knee, which is crucial for movements like walking, running, jumping, and squatting.

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The four muscles that make up the quads are the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The rectus femoris is the only muscle in the group that crosses both the hip and knee joint, contributing to hip flexion as well as knee extension. The other three muscles, the vastus lateralis, vastus medialis, and vastus intermedius, primarily focus on extending the knee.

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Together, the quads play a vital role in lower body strength, stability, and mobility. Strong quads are essential for a range of physical activities, from everyday movements to intense athletic performance, and they contribute to overall leg power and balance.

Rectus Femoris

  • This muscle is located in the center of the front of the thigh and crosses both the hip and knee joint.

  • Function: 

    • The rectus femoris plays a dual role. It is responsible for knee extension (straightening the knee) and also helps with hip flexion (lifting the thigh toward the torso).

    • It plays an important role in activities like running, squatting, and jumping, where both hip flexion and knee extension are required.

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Vastus Lateralis

  • Positioned on the outer side of the thigh.

  • Function: 

    • The vastus lateralis is responsible for knee extension, helping to straighten the knee and providing support during movements like squatting and cycling.

    • It works in coordination with the other quad muscles to extend the knee during exercises and daily activities.

Vastus Medialis

  • Found on the inner part of the thigh, closer to the knee.

  • Function:

    •  The vastus medialis plays a key role in knee extension and helps stabilize the patella (knee cap), ensuring smooth knee movement.

    • It assists in straightening the knee during leg extensions and squats, and plays an important role in preventing knee tracking issues.

Vastus Intermedius

  • Situated beneath the rectus femoris, in the center of the thigh.

  • Function: 

    • Like the other vastus muscles, the vastus intermedius is responsible for knee extension. It also contributes to the overall power and strength of the quadriceps.

    • It works with the other quad muscles to extend the knee during various activities like running, jumping, and weightlifting.

Leg extension pic 1.jpg

Exercises for quads

Compound Exercises:

​

  • Squats

  • Lunges

  • Leg presses

  • Step-ups

Isolation Exercises:

​

  • Leg extensions

Keep them loose - The Hamstrings

The hamstrings are a group of three muscles located at the back of the thigh. These muscles are responsible for knee flexion, hip extension, and stabilizing the lower body during various movements, making them essential for activities like running, jumping, squatting, and bending. Strong, well-balanced hamstrings contribute to overall lower body strength and mobility.

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It’s crucial to not only focus on strengthening the hamstrings but also to maintain proper flexibility by keeping them stretched. Tight hamstrings can lead to discomfort, imbalances, and a higher risk of injury, particularly strains and pulls. When the hamstrings are overly tight, they can affect posture and movement efficiency, causing other muscles, like the lower back, to compensate, leading to additional strain and potential injury.

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Balancing the strength and flexibility of the hamstrings is equally important, as these muscles work in conjunction with the quadriceps. Overemphasizing quad training without paying attention to the hamstrings can lead to muscle imbalances, increasing the risk of injury and reducing overall performance. Regular stretching and proper training will not only improve hamstring flexibility but will also enhance strength, posture, and athletic performance. Incorporating dynamic stretches before workouts and static stretches after can help keep the hamstrings in balance, prevent tightness, and improve mobility.

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Barbell and Kettlebell Weights

What are the “hamstrings”?

The hamstrings are a group of three muscles located at the back of the thigh, crucial for various lower body movements. These muscles are made up of the biceps femoris, semitendinosus, and semimembranosus. Together, they play a key role in knee flexion (bending the knee), hip extension (moving the thigh backward), and stabilizing the lower body during walking, running, squatting, and jumping.

The hamstrings are involved in decelerating the leg during movements and are essential for activities that require power and explosive strength, like sprinting and jumping. They also work in conjunction with the quadriceps (the muscles at the front of the thigh) to ensure smooth, coordinated leg movements.

Biceps Femoris

  • This muscle has two heads: the long head (which extends from the pelvis) and the short head (which originates on the femur).

  • Function:

    • The biceps femoris plays a role in both knee flexion (bending the knee) and hip extension (moving the thigh backward). The long head also assists in outward rotation of the leg.

    • The biceps femoris is particularly active in explosive movements like sprinting and jumping, where both knee flexion and hip extension are involved.

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Semitendinosus

  • Located on the inner side of the hamstring group.

  • Function: 

    • The semitendinosus helps with knee flexion and hip extension. It also assists in the inward rotation of the lower leg when the knee is flexed.

    • It works alongside the other hamstrings during activities like running and squatting and plays a key role in decelerating the leg during high-speed movements.

Semimembranosus

  • Situated beneath the semitendinosus, on the inner side of the thigh.

  • Function: 

    • Like the semitendinosus, the semimembranosus is involved in knee flexion and hip extension. It also contributes to internal rotation of the knee when the knee is flexed.

    • The semimembranosus helps stabilize the knee joint and assists in the deceleration phase of running and jumping.

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Exercises for hamstrings

Compound Exercises:

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  • Deadlifts

  • Romanian Deadlifts

  • Lunges

  • Good Mornings

  • Squats

Isolation Exercises:

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  • Leg Curls (Machine or Bodyweight)

  • Stiff-Legged Deadlifts

  • Single-Leg Hamstring Curls

Don’t ignore them - The Calves

The calves, located at the back of the lower leg, are made up of two main muscles: the gastrocnemius and the soleus. Together, they are responsible for plantar flexion, which is the action of pointing your toes downward. The calves play a crucial role in activities like walking, running, jumping, and even standing, as they help propel the body forward and provide stability to the lower body.

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While many people focus on the larger muscle groups like the quads, hamstrings, and glutes, it’s essential not to overlook the calves. Neglecting them can lead to muscle imbalances, reduced athletic performance, and even injury. Strong calves contribute to better performance in lower-body exercises, enhance running and jumping ability, and improve overall balance and stability.

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Additionally, well-developed calves contribute to a more balanced, aesthetic physique. Since they are involved in nearly every movement, from walking to more intense activities like sprinting or cycling, it’s important to train the calves regularly to ensure they are strong and functional.

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Incorporating calf-specific exercises like calf raises (both seated and standing), along with dynamic stretching and mobility work, can help target both the gastrocnemius and the soleus effectively. Whether you're aiming to improve strength, size, or endurance in the lower legs, don’t make the mistake of neglecting your calves. Giving them the attention they deserve will lead to better performance and a more balanced physique.

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Dumbbells

What are the “calves”?

The calves are made up of two primary muscles: the gastrocnemius and the soleus.

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The gastrocnemius is the larger of the two muscles and is located at the upper part of the calf. It has two heads (medial and lateral) that give it a prominent, bulbous shape. The gastrocnemius is a powerful muscle that crosses both the knee and ankle joints, giving it a significant role in generating force during dynamic movements like running or jumping.

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The soleus, positioned beneath the gastrocnemius, is a thicker, flatter muscle that runs from just below the knee to the heel. It doesn’t cross the knee joint, which allows it to contribute primarily to ankle movement. The soleus is important for maintaining posture and providing endurance in activities requiring prolonged standing or walking.

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Together, these muscles form the bulk of the lower leg and are essential for actions like plantar flexion (pointing the toes), which is crucial for movements that involve pushing off or lifting the body. While the gastrocnemius is more visible and active during explosive movements, the soleus provides support during longer, less dynamic movements.

Gastrocnemius

  • The gastrocnemius is the larger, more visible muscle at the upper part of the calf. It has two heads: the medial head (inner) and the lateral head (outer).

  • Function:

    • The gastrocnemius is involved in plantar flexion of the foot, especially during explosive or dynamic movements like running and jumping. Since it crosses both the knee and ankle joints, it is engaged when the knee is extended and the foot is flexed.

    • The gastrocnemius plays a key role in actions that require short bursts of power, such as sprinting, jumping, and pushing off with force. It is particularly important for high-intensity movements and dynamic ankle movements.

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Soleus

  • The soleus is a flatter, deeper muscle that lies beneath the gastrocnemius, spanning from just below the knee to the heel. It only crosses the ankle joint, not the knee.

  • Function:

    • The soleus is primarily responsible for plantar flexion when the knee is bent or in a fixed position. It contributes to endurance movements and provides support during activities like standing and walking, where continuous muscle engagement is needed.

    • The soleus is active during activities that involve prolonged, low-intensity movements, such as walking, running, or standing. It helps maintain posture and provides endurance in lower-body movements.

Exercises for calves

Compound Exercises:

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  • Jumping / Plyometric movements

Isolation Exercises:

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  • Standing calf raise

  • Seated calf raise

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