Archives November 2020

Barbell Hip Thrusts

by Zach Fortini Training Exercises

Barbell Hip Thrusts

Barbell Hip Thrusts
An extremely important exercise for Glute strength and Hypertrophy.
According to research, the Barbell Hip Thrust shows greater activation levels from the Gluteus Maximus compared to when performing squats and deadlifts. It is stated that Barbell Hip Thrusts show greatest excitation levels in the Gluteus Maximus followed by Erector Spinae, Hamstrings and Quadriceps Femoris. There have been significant effects highlighted when utilising Barbell Hip Thrusts, including improvement of short sprint times and power development through the posterior chain. Your Glutes are the largest muscle group in your body, therefore they undergo a large amount of physical demand in your day-to-day life. Because of this, strong Glutes help stabilise your core, pelvis and lower body.
This is an exercise that is a MUST during leg day! Give it a try!

 

Leg Day Superset

by Zach Fortini Training Exercises

Leg Day Superset

Leg Day Superset

Front BB Squats and BB Good Mornings.
2 very effective exercises which work alternating muscle groups in your legs.

FRONT SQUATS – work more of your quadriceps due to the greater flexion in the knee joint and less hinging at the hip joint like you see in back squats. Front Squats load up your quads to generate the force to push up and complete the movement.

GOOD MORNINGS – work more of your hamstrings due to the hinging motion located at the hip joint. Similar to Romanian Deadlifts, slight knee flexion is encouraged while focusing purely on hinging at your hips and causing a greater stretch in your hamstrings.

Try it out in your own programs or contact me for further information.

Independent Lat Pull-downs

by Zach Fortini Training Exercises

Independent Lat Pull-downs

Independent Lat Pull-down

In my opinion, this machine is extremely beneficial, especially if you can notice little variances between muscle mass or strength levels between your dominant/non-dominant sides.

Allowing you to work each side of your Latissimus Dorsi independently, allows you to focus solely on your technique allowing you to work on the weaker side more and evening out both muscle mass levels and strength levels.

Give it a go, on your next back/pull day.

Shoulders & Back Giant Set

by Zach Fortini Training Exercises

Shoulders & Back Giant Set

Shoulders & Back Giant Set

Giant Sets are sets of 3 or more movements performed straight after each other with little or no rest in between.

Giant sets are great for those looking at hypertrophy (muscle gain) or those with limited time to train. It is extremely time efficient and it increases your total training volume (amount of work completed) as well as time under tension (amount of time your muscle is working in each exercise).

Try these exercises or the giant set concept out in your next session.

Shoulder Finisher!

by Zach Fortini Training Exercises

Shoulder Finisher!

Shoulder Finisher!

Try this at the end of your Shoulder, Push or Upper Body Sessions. These Shoulder Press 21’s really get your shoulders to work and exhaust whatever energy you had left.

3 sets x 7 reps Right arm, 7 reps Left arm, 7 reps both arms together.

Chest Day!

by Zach Fortini Training Exercises

Chest Day!

Chest Day!!

Machine Incline Chest Press and Decline Bench Press.

Both two really good exercises that activate the muscle fibres in different regions of your chest.

Incline Chest Press focuses on activating the Clavicular Head (upper part) of the Pectoralis Major. The greater the incline, the greater shoulder activation as well.

Decline Bench Press focuses not only on the lower head of your Pectoralis Major, but also activates your Anterior Deltoid (Front part of Shoulder) and your Triceps.

Try them in your next Chest /Full Body or Push Day.

Warm Up Right!

by Zach Fortini Training Exercises

Warm Up Right!

Warm Up Right!

Here are 3 movements I like to incorporate in my warm ups, especially when doing any upper body work out.

An effective warm up needs to do exactly what the term says: WARM UP THE MUSCLES!. Fire the muscle fibres in the muscle and to increase blood flow to said muscles in preparation of your heavier working sets.

Band Pull aparts are great at working your posterior (rear) deltoids, and your upper back. Great exercise to assist in improving posture and strengthening upper back.

External Shoulder Rotations works 2 muscles that externally rotate your shoulder (Infraspinatus and Teres Minor). Rotator Cuff muscles are extremely important for keeping your shoulders stable during repeated, strenuous activity.

Banded Chest Press are great to get your pectoral muscle fibres firing before you move into your working sets. It also provides support to work on controlling the movement without overloading the muscles.

Try these in your warm ups before your next session!

Want to start a new program and achieve your fitness goals? Just contact Zach to discuss or make a booking online. Consultations are available from Monday to Saturday.

Quick Leg Burning Session!

by Zach Fortini Training Exercises

Quick Leg Burning Session!

Quick Leg Burning Session!

A1) Back Squats 3 x 10
A2) Good Mornings 3 x 10
B1) Front Foot Elevated Split Squat 3 x 10/side
B2) Smith Machine Calf Raises 3 x 10
C) Leg Press 3 x 8

Rest after each superset = 1min

Look to control the movements rather than using momentum to continue through each rep.

If you are interested in starting your own program, feel free to contact Zach to make a booking. Consultations are available from Monday to Saturday.