Technical Adjustments and Biomechanics in the Gym

So if I'm on the first exercise, A1, we're doing seated curl, there's not really a huge amount of adjustment that took place there. We were supinate and fine, no problem. But when we moved to spider curls, you brought my elbows forward, you changed my neck and thoracic position, and you asked for a little bit more elbow flexions throughout the movement as well. Why? So if we look at the biceps, they're biarticular. So they cross both the shoulder and the elbow. so the whole goal of this and the hypertrophy bros are going to argue me and go it's just active insufficiency like it's like that's a bad thing it when you try to contract the muscle at both joints it's going to get crampy it's going to get pumpy the whole point the whole point of that movement in the a2 is to get pumpy and there's nothing that's it basically so it's like if we bring this forward and up we get pumpy real fucking fast and we get in gorge of blood really quickly. Now you were going like flexing and bringing the head down. Yeah. So head up, extending the thoracic spine. Yeah. Get in a better extended position, keep the spine in position and look up. And the reason is when you look down, it can potentially close off the nerve slightly, which can lower the strength going through the elbow flexors. Right. So, and also, So we're coming out the neck and we're going basically under the clavicle and over the first rib. So if you go here and you impinge, it's not going to pinch everybody, but there's a high likelihood it can, especially in that position. If you create any type of partial impingement of that nerve, it's going to reduce the amount of output you can get through biceps. So if we can get extended and keep the head up, that will give us a small percentage of extra strength in that position. we should probably clarify head up neutral spine not head up not looking up yeah it's not flexed c-spine it was neutral basically head up in the neutral position extension of t-spine and and you know um neutral c-spine is what we effectively did there fine and then we moved into went into an incline and then as we went through we kept dropping the incline into as close as we could get to what what we used to call like back in the day physical culture history at lazy man's curl which is basically they get on a high bench flat high bench flat so they can get in a lot of shoulder extension and then go from that so you get a massive stretch long lengthened position stretch like fuck and not many reps I'm embarrassed to say but still something and then we move to triceps same kind of vibe where flat dumbbell skull crushes for the sake of layman's terms into decline into decline same thing but a declined position, and then we moved into overhead French press.

cable for inch press. Basically the same thing. Big mid-range position. The original intent, we were going to stay all on dumbbells, and you were like, hey, there's a cable over there. I'm like, well, fuck, that's perfect. That's actually better anyways. So do the flat bench, mid-range position, then go into a decline. And in the decline position, since we're upside down, that is going to reinforce the load being more in the short position. Then to amplify that, we bring our elbows back, so you're pushing this direction, which makes it god-awful hard to get all the way up. I was shaking like a shitting dog, and I lost my right arm at one point. So did you. Both of us lost it. And the French press, realistically for me, and then it's good to know this stuff as well as a coach. We know that my external rotation is shit. So for me to get here is very, very difficult, right? But now we can use the load to pull you into a little bit more stretch. And over time, if you continue doing that, your shoulders will get better. Open it up. space yeah and then we then the nasty one on the last one we did the uh we started doing cali presses so as many concentric as you can and then kind of rolling eccentric triceps extension but these are changes that i think coaches need to know and have this stuff in your in your and i think this is why actually seeing some time in the gym is lab time with with friends colleagues industry industry mates um is super super important um