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PHEASYQUE STRO SQUAT BENCH DEADLIFTPHEASYQUE Built with science, art, and experience The illustrated E-Book on the squat, bench press, and deadlift exercises Hey guys! This is Eugen from Pheasyque. I want to welcome you to STRONGER, an illustrative art and science together, compiled in a Comic- eBook designed for lifters of all ages, who want to Book style format. You're in for sick and unique become masters of the STRONG lifts: the squat, eBook, filled with dope art that will help you the bench press, and the deadlift. visualize every step of the movement, unique Over the past few years I've been working very training cues to help you become a better athlete, hard to provide you guys with the best (hand-made) and even a better coach, if that's a future route you want to take! illustrative fitness tips with the goal of simplifying science and make it accessible to everyone As Einstein said: through "Pink-Guy" - the naked(?) and slightly dorky humanoid figure who's been all over Instagram "Genius is making complex ideas simple, not to teach everyone about lifting, nutrition, and all making simple ideas complex!" things fitness-science. With this eBook, you'll get exactly that experience, but in a more complied and comprehensive format for the STRONG lifts. ACKNOWLEDGMENTS WHAT TO EXPECT Special thanks go to my team: Sarah who took The e-book was created with a goal in mind: care of the beautiful design of the eBook, and really helped me structure the ideas in a comprehensive yet provide practical cues and tips for every step of intuitive manner despite my messy-ness. Arsim Loki, the movements in order to help you perform the who keeps up with my crazy workaholic mind and helps most efficient lifts possible, while taking nuances, me out daily to provide all the color and shades to all different circumstances, and even pre-conceived Pheasyque drawings. And Federico Rosati, who sorts out all the website front-end/back-end stuff. myths into consideration. These three main sections for the squat, benchpress, and deadlift And of course, special thanks to you, a supporter of provide specific details and insights for those who Pheasyque! want their questions answered. It was a lot of fun and hard work, and we hope you guys But we didn't want to go for the long-boring enjoy this eBook as much as we enjoyed creating it. Hopefully it will become a staple for your SBD learning format. We wanted to make this project something (and coaching). This is just the beginning! fun, foolproof, visually appealing, and engaging Best, in addition to being educational and on par with Your coach Pheasyque (Eugen Loki, CPT, Pn1). current scientific evidence. So we decided to put 1TABLE OF CONTENTS INTRODUCTION 1-2 INTRODUCTION + FOREWORD 1 TABLE OF CONTENTS 2 SQUAT 3-20 1.1 UNRACKING THE BARBELL + SETTING UP 4 1.2 BREATHING WHEN SQUATTING 5 1.3 GENERATING LOWER BODY TENSION 6 1.4 VISUALIZING THE BARBELL BACK SQUAT 7 1.5 PRIMARY MUSCLES INVOLVED 8 1.6 HOW SQUAT VARIATIONS TARGET MUSCLES 9-10 1.7 TIPS FOR TALL SQUATTERS 11-12 1.8 DOES SQUAT DEPTH MATTER? 13-14 DEADLIFT 33-42 1.9 FOOTWEAR AND HOW IT CAN HELP 15 1.10 MORE INFO ON LIFTING BELTS 16 3.1 SETTING UP + DIFFERENT STANCES 34 1.11 IS A "BUTT WINK" BAD? 17 3.2 DEADLIFT GRIP GUIDANCE 35 1.12 SHOULD YOUR KNEES MOVE PAST YOUR TOES? 18 3.3 CREATING FULL BODY TENSION 36 1.13 DO SQUATS TARGET HAMSTRINGS? 19 3.4 PUSHING THE FLOOR AWAY 37 1.14 WHAT IS "PERFECT TECHNIQUE?" 20 3.5 USING THE ARMS AS "ROPES" 38 3.6 DEADLIFT LOCKOUT 39 3.7 DEADLIFTING AS A BEGINNER 40 BENCH PRESS 21- 32 3.8 IS SUMO DEADLIFTING CHEATING? 41 3.9 IS SPINAL FLEXION UNDER LOAD BAD? 42 2.1 SETTING UP FOR THE BENCH PRESS 22 2.2 BENCH PRESS GRIP GUIDANCE 23-24 2.3 FINDING YOUR GRIP WIDTH 25 CONCLUSION 43-51 2.4 TIPS ON FOOT STANCE 26 2.5 UNDERSTANDING THE BAR PATH 27 THE PENDULUM OF EXERCISE 44 2.6 LEG DRIVE + BREATHING 28 TRAINING CAN BE PAINFUL 45-46 2.7 PRIMARY MUSCLES INVOLVED 29 DEALING WITH CHRONIC PAIN 47 2.8 ARCHING THE BACK IN A SET 30 CONCLUSION 48 2.9 HOW MUCH SHOULD YOU ARCH? 31-32 REFERENCES + WORKS CITED 49-51 2CHAPTER 1 SQUAT1.1 UNRACKING THE BARBELL + SETTING UP THE SQUAT GETTING READY BARBELL SETUP Set up the barbell on safety pins/hooks at a height slightly below your shoulders. Starting from the middle ring on the barbell, distribute equal distance for both sides. GRIP WIDTH GRIP STYLE Grip width varies de pending on preference. Both "Thumb over" or "thumb under" grips Some people like a narrower grip, others work. Set yourself under the bar with prefer a wider one. My advice is to pick your the grip of your choice and squeeze the most comfortable one, making sure it's still bar on top of your upper back, creating a allowing you to contract your upper back strong shelf of muscles. Unrack the bar by muscles to rest the barbell on. extending your knees, and walk out of the safety pins © Pheasyque, 2023 41.2 BREATHING WHEN SQUATTING After unracking the bar, it's important to understand how to create intra-abdominal pressure through diaphragmatic breathing, in order to improve the efficiency of the lift and squat great numbers. The "diaphragms" aka the thoracic diaphragm and the pelvic one, are known to interact "together" during breathing, as they allow to increase iAP (intra-abdominal pressure) DIAPHRAGM INHALING PELVIC FLOOR To understand the force-pressure interaction of these muscles, a good WHY WEAR A BELT? idea is to think about them through the balloon analogy, where the diaphragm is the "top" of the balloon, and the pelvic floor is the bottom. By wearing a lifting belt (tight enough where you're still able to push your As we breathe in, intra-abdominal pressure (iAP) allows belly against it), you're providing the creation of a "rigid cylinder" through the abdominal your mid section with an external muscles and/or through stabilizing forces delivered via force pushing against you. And that's fascial connections to the vertebral segments. Basically, the whole point of wearing it. The pressure generated with breathing Is when we inhale we push air to our lungs, which push put "outward", in all directions, and it down the diaphragm. This muscle contracts and creates is countered by the belt, which helps pressure over the abdominal cavity, obliques & lumbar increase intra-abdominal pressure, muscles. Maintaining iAP during the execution of the lift, force output, and the perception of assists with movement efficiency and power output! security! 5 © Pheasyque, 20231.3 GENERATING LOWER BODY TENSION SQUEEZED GLUTES SQUEEZED GLUTES TORQUE IS TORQUE IS GENERATED GENERATED THE CLOTHESPIN Setting up our upper body is only one part of the equation, and since the squat GLUTES is mainly a "lower body-focused movement" it's important to understand how we can generate lower body tension when in order to create torque at the hips, push our knees out, and help us lower the weight with more control. This one has worked wonders for many clients of mine, when it comes to cueing squat tips and learning them. The gluteus maximus is a hip extensor that originates from the ilium (pelvis bone) and inserts onto the gluteal tuberosity of the femur. Visualizing glutes as clothespin will help you understand how to create tension in your lower body, and to create torque at the hips as shown in the image! And now that we have all the KNEES "ingredients" for a great set up, we can finally take a look at the movement, with the "Squat-Rope Analogy". Pheasyque, 2023 61.4 VISUALIZING THE BARBELL BACK SQUATS 1. Pretend to attach a rope to the hips and a rope to the knees. 2. Going into simultaneous flexion of the hip, knee and ankle joints! 3. Depending on your squat style, goal, and anthropometrics, one rope can push more than the other and vice versa. Note: Of course the Rope Analogy is not an end-all be all analogy of how all squats are performed. Depending on many individual factors and the squat style used, the mechanics of the movement can change - one person could show greater "knee dominance" during the movement or a "hip dominance". But overall it will still involve simultaneous flexion and extension of the hips, knees, and ankles. Only the degree of the "rope pull" will change. Remember, a squat is a squat is a squat. 7 © Pheasyque, 20231.5 PRIMARY MUSCLES INVOLVED QUADRICEPS GLUTES The hamstrings shorten at the knee and lengthen at the hip. The opposite occurs on the concentric portion of the lift, when you come back up-the hamstrings lengthen at the knee ADDUCTORS and shorten at the hip. The length of the muscle complex doesn't really change all that much throughout the movement, a phenomenon that is not ideal for maximizing muscle stimulation." - Dr. Brad Schoenfeld. The squat is one of the best exercises used to target the lower body muscles, and whether you're an elite athlete or a beginner, this exercise allows for high amounts of loading and progression (progressive overload). Depending on the variations used, it can help improve performance in pretty much any sport. The main muscles targeted are the quadriceps (minus the rectus femoris), the gluteus maximus, the adductor magnus, and the gastrocnemius muscle, while the soleus and the hamstrings mainly act to stabilize the joints. When we're squatting, the hip and knee joint move simultaneously- both undergoing flexion during the eccentrics, and extending during concentrics, reason why muscles such as the rectus femoris and the hamstrings don't really experience tension! © Pheasyque, 2023 81.6 HOW SQUAT VARIATIONS TARGET MUSCLES FRONT SQUAT HB BACK SQUAT LB BACK SQUAT LIMITED BY THORACIC STRENGTH HIP MOMENT ARM KNEE MOMENT ARM FRONT HIGH BAR BACK LOW BAR BACK Good for the glutes and Better for quadriceps, Great for the glutes & quadriceps, but not better thanks to the greater knee adductors (especially if than a HB/LB back squat moment arm and loading performed with a wider due to the limitations in potential, compared to a stance), thanks to the upper back strength. LB back squat or FS. greater hip moment arm.BARBELL HIGH BAR ON TOP OF SHOULDERS "KNEE DOMINANT MOVEMENT" HIGH BAR SQUAT vs TORSO IS VERTICAL LOW BAR SQUAT As mentioned previously, there are differences in squat styles that can be better suited for our goals, whether aesthetic-oriented or performance- TORSO STILL oriented ones. First of all, the obvious VERTICAL difference is found in the way the barbell is placed on our back, and how these effect our set up to make both lifts equally efficient. As we approach the barbell, the high bar squats will KNEES require us to place it on top of our TRAVEL shoulders/back of the neck (traps) WEIGHT FORWARD PLACED MORE allowing us to keep the torso relatively MID-FOOT vertical while still placing the load perpendicularly on our mid foot. On the other hand, if we want to distribute the load the same way with a low bar, we'll BARBELL ON LOW BAR definitely have to lean forward a little BACK OF THE SHOULDERS while placing the barbell on the "muscle "HIP DOMINANT MOVEMENT" shelf" created squeezing our upper back together. At the bottom of the exercise on the high bar squat we'll still be able TORSO LEANS to sit relatively vertical (depending on FORWARD our ankle flexibility). Our knees will travel forward much more, and the tension on the quads will be greater, making this squat variation more "knee dominant." During low bar squats TORSO we'll generally have to lean forward LEANS more while pushing the hips back to FORWARD keep the weight centered through the execution. Since the hips will be pushed KNEES DON'T back more, this allows the knees not TRAVEL to travel as far forward- decreasing FORWARD AS ankle dorsiflexion demand and placing MUCH WEIGHT most of the tension on our glutes, and PLACED adductors. This makes this variation a MID-FOOT "hip dominant" one.1.7 TIPS FOR TALL SQUATTERS TALL SQUATTERS UNITE Sometimes squatting can be hard on you, meaning that in some occasions, it can feel very uncomfortable to perform the movement and it does 't come as "natural" as other more lever- efficient individuals, coordination aside. Here are some tips that you can implement asap, to try and make your squat-life easier. TORSO BENDS TORSO STAYS FORWARD MORE MORE UPRIGHT MORE LESS DORSIFLEXION DORSIFLEXION REQUIRED REQUIRED DON'T LIKE SQUATTING NARROW? TRY A NEW STANCE! A wider stance mimics the mechanics of a "low bar squat", which can make squatting feel more comfortable for some. With an increasing hip flexion and decreased ankle mobility required to perform the movement, the demand is shifted on the adductors and glutes more. This can help mimic the mechanics of a "low bar"/hip dominant squat style, which can help reduce the knee-to-heel distance (and therefore reduce the amount of dorsiflexion needed) and allow for a more upright torso. Keep in mind that by being a more "hip- dominant" movement, the demand of the adductors and glutes will increase. 11 Pheasyque, 2023CAN'T STAY UP WITH YOUR TORSO? TRY FRONT LOADING! Try adding some front-loading in your program. Accessory work such as goblets, zerchers or front squats will increase the work your upper back will have to do and help maintain a more up-right position. Front squats, goblet squats, zercher squats are all great variations to practice and strengthen hitting depth with a "more vertical" torso. Since it can be hard for taller people to maintain torso verticality during a back squat, these exercises can certainly help out! DON'T FEAR THE KNEE FLEXION! A lot of people think that their knees should "never" go past their toes, and that if they do, their knees will explode. So what happens is they try to change the mechanics to what a squat "should look more more like" (based on bro-science) by completely ditching their own anthropometrics. No! Your knees are well capable of holding even heavier weights, during any squat range of motion, as long as progressively exposed to the load. They adapt. So keep squatting ATG, and if your knees move past your toes, it's totally okay. With longer limbs the knees will most likly have to travel forward a bit, and that's totally fine. Research has repeatedly shown that our knees are well capable of holding heavy weights, and that includes squatting to full depth. If ankle mobility is a little bit of a struggle for you, then you can address this issue with more practice, or by elevating your heels using weight lifting shoes.1.8 DOES SQUAT DEPTH MATTER? "HALF SQUAT" YES! DEPTH WILL HELP YOU OBTAIN THE DEEPLY COVETED "BUBBLE BUTT!" SQUAT DEPTH AND HYPERTROPHY LESS DEPTH, LESS ACTIVATION Squats have always been an excellent OF GLUTES + exercise. The reason is simple: they allow for ADDUCTORS progressive overload, and they challenge lower limb muscles at "longer lengths" (stretched) when reaching full ranges of motion (ROM). It's worth noting that the depth of the squats matters not only for getting 3 "FULL SQUAT" white lights in powerlifting competitions, but also for maximizing gains in the gluteus maximus and adductors. According to a recent study by Kubo K. et al. (2019), full squats were found to promote significantly greater growth in the gluteus maximus and adductors, which help to extend the hip during deep hip and knee flexion. On the other hand, half squats were found to be sufficient for stretching the quadriceps and promoting growth of the vastii in a relatively similar manner. However, it was observed that greater squat depths were much more effective MORE DEPTH, in promoting hypertrophy for other synergistic MORE ACTIVATION muscles. Therefore, based on cumulative OF GLUTES + ADDUCTORS research, it is highly recommended to challenge muscles at longer lengths to achieve superior hypertrophic results!10 Knee extensor QUADRICEPS RESULTS WERE A RELATIVELY SIMILAR Hamstring ACROSS BOTH GROUPS 2 B Adductor Gluteus maximus 2 GLUTES + ADDUCTORS RECTUS FEMORIS D Full Half squat + HAMSTRINGS training group training group GREW SIGNIFICANTLY FOR THE FULL SQUAT GROUP DID NOT CHANGE REGARDLESS OF DEPTH Source: Kubo K, Ikebukuro T, Yata H., "Effects of Squat Training with Different Depths on Lower Limb Muscle Volumes," Eur J SQUAT DEPTH STUDY Appl Physiol., Sep. 2019 Kubo Keitaro and his colleagues conducted a study in 2019 to compare the effects of squat training with different depths on lower EXTRA JUICY limb muscle volumes. Seventeen males were randomly assigned to a "full squat" group BUTT GAINS! or "half squat" group and then prompted to complete 2 sessions/week of high intensity squat training for a total of 10 weeks. After these 10 weeks, researchers noted that the volumes of the knee extension muscles increased significantly for both groups, with no changes in rectus femoris and hamstrings. Interestingly, the adductors and gluteus , maximus muscles grew significantly for those completing full squats! More and more research is affirming the validity of training muscles at their "lengthened position" to promote superior hypertrophic results. This has been proposed to be the case for multiple muscles - including the triceps brachii, the biceps, the hamstrings, and more! 2023 141.9 FOOTWEAR AND HOW IT CAN HELP BAREFOOT? FLAT SNEAKERS? SHOES? There are options such as WL Shoes that can make the exercise feel more comfortable and stable. The reason they help is that they elevate your heels up and bring the foot in a more "plantarflexed" position (pointing toes). Since many people don't display great levels of ankle dorsiflexion (toes to shins), sometimes our squats may not feel comfortable or as efficient as we'd like them to be. For this reason, it's a good idea to test out which foot wear works best for you. Of course practice will take care of this "issue" over time, but for the mean time, you can experiment with WL shoes or even by simply placing 2.5kg plates under your heels to get it done! DORSIFLEXION DORSIFLEXION NEUTRAL PLANTAR FLEXION FLAT SHOES RAISED HEEL Our ankles go from "neutral" (~90 When using WL shoes we are able to degrees) to a more "dorsiflexed" position, elevate the heels and start from a more basically where toes are brought up, "plantarflexed" position. During squats, closer to the shins. Generally, many our ankles will move into a neutral/slightly beginners have issues with reaching dorsiflexed position with increasing knee greater squat depth due to poor ankle flexion - this can make the exercise feel dorsiflexion. A flat sole/barefoot squat more comfortable. While "ankle mobility" is totally fine and can work very well naturally gets better with training, especially for those that don't have issues switching to squat shoes or elevating the reaching great squat depths. heels can ease movement and feel more comfortable. 15 © Pheasyque, 20231.10 MORE INFO ON LIFTING BELTS OXYGEN INTAKE CO2 DIAPHRAGM LUNGS INHALE EXHALE The diaphragm contracts and presses The diaphragm returns upward to expel downward to the abdominal cavity carbon dioxide A lot of trainees like to use weight lifting belts when is further experienced when wearing a lifting training with heavy loads. This because belts provide a belt, which serves to provide a greater feeling greater sense of security, increase efficiency, and help with power output. But how? of security, increase efficiency and power output. As we breathe in, the rib cage expands, Earlier in the chapter we talked about iAP and the diaphragm muscle contacts and pushes how it can help with squat efficiency. "Intra- downward to the abdominal cavity, reducing the abdominal pressure (IAP) has been suggested total available space. The pressure generated is to increase lumbar stability by assisting with put "outward" in all directions, and it is resisted the formation of a "rigid cylinder" through the (or "countered") by the belt. This causes an abdominal muscles and/or through stabilizing increase in abdominal pressure, which helps forces delivered via fascial connections to the the lifter's performance! By wearing your lifting vertebral segments. Given these recent studies, belt tight enough to the point where you're still consensus appears to be forming that the able to push your belly against the belt, you're functional role of IAP may be primarily to assist providing your mid section with an external with stability. force which pushes against you. And that's Taking a deep breath is typically the whole point of wearing it. You don't wear a recommended when lifting heavy weights, as belt to look cool, nor to have it apply its force it increases intra-abdominal pressure. This passively- it actually serves a purpose! Pheasyque, 2023 161.11 "THE ONLY WAY TO AVOID PAIN, TORMENT, DESTRUCTION, AND DEATH" IS A "BUTT "PAIN, TORMENT, WINK" BAD? DESTRUCTION, AND DEATH" THE "BUTT WINK" Many coaches believe that exercises need to be "text- book," but if we take deeper look at the research, we can see that in reality there's no such thing as a "text-book" movement, at least not as the way it's interpreted. "The butt wink" is a term used to indicate the flexion of the lumbar spine under load, commonly seen in deep squats. Many coaches advise against it because they say it may lead to injuries, yet no relevant piece of evidence seems to supports this claim. WHILE THE DEGREE OF FLEXION CAN BE Various studies have looked at the flexion of MODIFIED, AVOIDING FLEXION ALLTOGETHER the spine when performing different exercises, IS ACTUALLY IMPOSSIBLE! including KB swings, good-mornings, and squats, still showing plenty of lumbar flexion (out of neutral), despite being coached to research has even concluded that a flexed stay within a "neutral zone." Active individuals spine is associated with greater strength and performing compound lifts move way in excess efficiency during maximal lifts. There isn't of what it is thought to be a "neutral lumbar even evidence that can establish a connection zone", and they're still able to exercise just fine. between flexion of the spine and herniation Additionally, active people who move their and/or pain! spine past the idea of "neutrality" still show Pain is a complex topic, and it cannot be reduced to a less occurrence of herniated discs when single, structural cause as many people assume. For this compared to sedentary individuals. Keeping reason, educating ourselves on pain science and how our a neutral spine isn't even necessary better body *positively* reacts to movement is necessary at preventing discs from bulging/herniating. to become more optimistic about exercise and create less barriers to training! Read more about incorrect beliefs on What's even more interesting is that recent pain on pgs. 48-49! 17 © Pheasyque, 20231.12 SHOULD YOUR KNEES MOVE PAST YOUR TOES? THEY CAN STAY THEY CAN MOVE THEY CAN CAVE IN BEHIND THE TOES! BEYOND THE TOES! SOMETIMES TOO! Squatting "low bar," using a Having "longlegs", squatting "high When lifting heavy weights, knees wider squat stance, or using a bar," front squatting, wearing can even cave inwards in what's "hip dominant" squat variation WL shoes, performing any "quad defined as a "valgus twitch." With can make your knees stay behind biased" These are all more weight, the contribution of your toes - and that's ok! There reasons why your knees move (and the adductors magnus are many reasons why your knees should move) past your toes, and This is a strong reason to believe might not move past your toes, and you shouldn't "correct it". that a degree of knee can that's just a part of the exercise. be of normal occurrence! LET YOUR KNEES MOVE! Knees can do many things when we squat, and a lot of times we can end up being over-analytical when "trying to correct" stuff that shouldn't necessarily be corrected. Context matters, and there's no reason why we should box ourselves in a fixed way of doing things, because generally, recommendations don't take in consideration individual differences. Efficiency depends on the individual, and most importantly, technique efficiency changes depends on a myriad of variables. Your knees can move, so let them move! Pheasyque, 2023 181.13 DO SQUATS TARGET THE HAMSTRINGS? THEY DO, BUT NOT REALLY How many times do you hear bros talk about how well you can develop your hamstrings by doing squats? Well, in reality, you don't! When we're squatting, the hip and knee joint move simultaneously, both undergoing flexion during the eccentric motion, and extending during concentric motion. As a result, the hamstrings don't experience much tension, which we know is of primary importance when the goal is muscle building. Sure, the hamstrings will work as dynamic stabilizers, reason why they are activated during squats: Infact when the knee is bent >90, the tension of the hamstrings will help stabilize the knee by countering the anteriorly directed forces of the quadriceps (dislocating force) on the knee. DEADLIFTS However *activation* alone is not a synonym for (IN CH. 3!!) growth, and in fact when the goal is bringing up your hamstrings, other exercises can definitely be better options! LEG CURLS TRY THESE! The function of the hamstrings is to flex the knees and extend the hips, which is why exercises such as Leg Curls RDLs (Romanian Deadlifts), Good Mornings and Nordics are GREAT for hamstring development. 19 © Pheasyque, 20231.14 WHAT IS "PERFECT" TECHNIQUE? 10-20% 1RM 60-80% 1RM 90-100% 1RM When the weight is very light, as the hips shift backwards, the barbell has to move forward to counterbalance the weight. As the weight gets heavier, it becomes "easier" to remain more vertical and maintain the load mid-foot As the load increases more and effort becomes maximal, it's normal to experience some back rounding or knees caving in (knee valgus). When it comes to proper training technique, Even if there's some back rounding, or even we all have an idea of what it's supposed to knees caving in (knee valgus) during a hard rep, "looks like". Most people would define "proper that doesn't necessarily mean the execution is training technique" as the ability to perform a wrong or that it could cause an injury, especially task in the *most efficient* way. In other words, if the athlete is very well used to the execution, performing a given task or get from point A to B has been training consistently, and has been with the least amount of energy dispersion. But progressively exposed to those loads with how does this definition fit in resistance training training. In fact, we've also seen that different, and real-life lifting? How likely are we to see the usually synergistic, muscles can contribute to same training technique every time? creating tension when loads get very heavy. In reality, training technique changes That alone can *change* how technique looks depending on many factors such as stress and for a given rep. fatigue levels, how much weight we are lifting, For this reason, start thinking about proper and other individual variables. A clear example technique as something more "dynamic"- of how technique varies across different loads where multiple factors can play a role in can be seen when performing a squat with very dictating the efficiency of the movement. The light weights (with the barbell) all the way to a movement shouldn't be boxed in a static, ideal 1RMs. Technique varies across these loading execution for no actual reason. We're more than zones, and that's how it's supposed to be. It's not that, and we understand that our bodies are well a "mistake." capable of adapting to the new stimuli induced. Pheasyque, 2023 20BENCH CHAPTER 22.1 SETTING UP + SELF RACKING In the best cases you'll have somebody help you un-rack, or maybe you have one of those unicorn, high-tech benches. GETTING But for us "normal benchers" though, these tips can help you keep a strong set up and avoid issues when trying to un-rack the load by yourself. READY STEP 1 STEP 2 POSITIONING HOLDING Slide onto the bench at a height in which Choose your strongest grip and nail your your eyes are directly under the barbell. upper back to the bench, pushing your The bar sits on the safety pins, slightly to chest up. Your butt can even stay off the the back of the shoulders when seen from bench during these 2 steps. Powerlifters the side. usually prefer it this way. STEP 3 STEP 4 UN-RACKING STARTING Unrack the barbell from the safety pins If your butt is up, you can now lower it and with the help of your lats, bring the down. Cool, now you're ready to bench barbell over your shoulders. with a strong set up! Pheasyque, 2023 222.2 BENCH PRESS GRIP GUIDANCE BULLDOG GRIP HOW TO HOLD THE BARBELL The bulldog grip is one of the things you should learn when trying to maximize your performance and force output during the bench press - or at least something to have in your knowledge arsenal (if it's not allowed in your PL fed). ROTATE INWARDS The Bulldog grip is called like this because of the slight internal rotation if of the hands, which resemble the paws of a bulldog. The reason behind this is to allow the barbell to sit directly over the wrist joint, therefore eliminating/ reducing the moment arm from wrist-to-barbell which can be seen on a "normal grip". This LIKE DOGGO allows a much more stable and efficient force PAWS! transfer from the elbows up, which can result in a stronger bench press. It might feel awkward TRY THIS! at first, but as you continue training it, it gets better with practice. Keep in mind, many of you Get your hands under the barbell. Rotate them internally, making sure the bar rests will naturally use this grip because it just feels on the base of the palm/wrist joint. Then comfortable, while others will take some time wrap your thumb around the bar, with the to get accustomed to it. I definitely suggest other fingers pushing it down on the crease experimenting with it though, because it's a of your palm versatile grip that can be transferred to most (if not push exercises". 23 Pheasyque, 2023PHEASYQUE If you really think about it, "benching like a lego" is how you sho uld generally treat your LEGO GRIP bench grip, in order to maximize the force production from the elbow up. It's pretty much a bull dog grip, but this may resonate with other people better. OK, BEAR WITH US! Another analogy that can work, although I'm kind of stretching it a little here, can be trying to bench "like a Lego". Just like the Bulldog grip, this analogy can work to allow the barbell to sit directly over the wrist joint - by slightly rotating your hands internally. What this will do, (again), is eliminate/ reduce the moment arm (MA) from wrist-to-barbell, allowing a much more stable and efficient force transfer from the elbows up, which can (again) result in a stronger bench press! "LEGO HAND" BARBELL ON TOP ATTACHES OF WRIST2.3 FINDING THE WIDTH START HERE! OF YOUR GRIP To determine the bench press grip width PICK WHAT YOU'RE use the barbell's side rings as a guide. This COMFORTABLE WITH! will allow you to establish an equal distance from hand-to-hand and distribute the weight evenly on each side. What matters is that we choose a grip width that still allows us to maintain a vertical forearm when the bar is on our chest, in order to exert force more optimally. NARROW GRIP WIDE GRIP The narrower grip provides longer range The wider grip provides a shorter range of motion and can be more beneficial for of motion, which can be strategic for hypertrophic purposes. competitions to lift more weight. 25 Pheasyque, 20232.4 TIPS ON FOOT STANCE STANCES CAN VARY! Foot stances change a lot from individual to MAKE SURE THEY individual. But generally speaking, you want to ARE PLANTED! have the foot fully planted on the ground, and then decide stance width/foot angle based on preference. Many times, people like to bench press on their toes too - and that's totally fine FEET CAN BE as well if you prefer it because you're short, POSITIONED AROUND it comes more natural to you, or you don't BASED ON PREFERENCE compete. PLEASE NOTE! If you're competing in powerlifting, know that some federations require a fully planted foot on the ground, train according to the rules of your federation!2.5 IT'S NOT STRAIGHT LINE! POSITION 1 Start with the barbell sitting directly over the shoulder joint/upper back. POSITION 2 Continue by lowering the bar around "nipple height"/sternum with a naturally curving bar path UNDERSTANDING THE BAR PATH The flat bench press is one of the best upper- depending on your grip width (the barbell will body strength exercises used by coaches and naturally fall more towards the nipples with a lifters for the development of the pectoralis, wider grip, and more towards the sternum with anterior deltoid and triceps muscles. Although a narrower grip). it's fairly easy to perform the movement, This is not a 100% precise guideline, but it sometimes some details are overlooked- gets the job done 99% of the times and it'll likely especially by beginners. This time we take a work well for you too. In fact, this cue naturally look at the bar path and how optimizing it can allows you to tuck your elbows in and create a allow us to get a more efficient bench-press to better leverage for the pectoralis major, which get stronger, faster. will work great during this exercise. The bar path is basically the distance that But wouldn't a vertical bart path be more the barbell will travel from point A to point B, efficient than a curved one in terms of energy- from un-racking the barbell from the pins to costs? Well, yes. Although a vertical bar path is touching your chest, then back up to full elbow generally "a more efficient path" than a curved extension. The barbell starts sitting directly one, it doesn't work that well here with free over the shoulder joint/upper back in order to weights. In fact, if we were to have a vertical minimize the amount of energy dispersion that path (like in a Smith Machine Bench Press, would unnecessarily fatigue your muscles. This for example), we would place most of the is very helpful because holding a heavy weight tension on the anterior deltoids, which would in this position, perpendicular to your shoulder have better leverage in that position. With joint, becomes easier as opposed to having your that said though, we can still tweak our set arms positioned slightly to the front (or to the up and "verticalize" the bar path with the use back). As you lower the barbell down, following of an upper back arch. We will see this in the somewhat of a "J" curve bar path, you want to following tips! lower the barbell down to your nipples/sternum 27 Pheasyque, 20232.6 LEG DRIVE + BREATHING WHAT IS A GOOD LEG DRIVE? HOW TO LEG DRIVE A good leg drive in the bench press isn't just pushing your heels or tips straight down to the STEP 1 ground as hard as you can and pushing your On the eccentric phase, cue a slight external butt off the pad pretending that it's helping. rotation at the knees to keep the glutes contracted. The leg drive has one job, which is maximizing the ability to stay "tight" under load, especially STEP 2 under heavy loads. On the concentric phase, try to "slide backwards" This technique has many benefits, especially on the bench, not up. for people who compete and need to lift as heavy as possible. It forces a strong arch and overall set up to use as a base to push the weight from, and by doing this, you automatically make the bar path more vertical and minimize the amount of horizontal deviation the barbell will travel through. It also shortens the range of motion which allows more MAKING A STRONGER SET weight to be lifted, which of course makes a UP FOR HEAVY difference in competitions. WEIGHTS AND DON'T FORGET BREATHING! In addition to the leg drive, you want to hold your breath "through your chest" and 3 POINTS OF diaphragm. This provides a strong set up that CONTACT resists the weight of the barbell and won't let you get crushed by it! Exhale at the top when the rep is complete and inhale before continuing to the next rep. FORCE OF LEG DRIVE APPLIED FILLLED DIAPHRAGM LEG DRIVE Pheasyque, 2023 282.7 PRIMARY MUSCLES INVOLVED PECTORALIS TRICEPS ANTERIOR BRACHII DELTOID The flat bench press is one of the greatest and most popular exercises used coaches and athletes to improve upper body strength and muscle mass, thanks to the versatility of the exercise for progressive overload. The primary muscles involved are indeed the pectoralis, the triceps and the anterior deltoids, with slight differences in preferential activation depending on the exercise variation, grip style, and load. In fact, when testing 1RMs, "the role of the pectoralis major goes from being a prime mover to a 'supportive-prime mover' accompanied by a greater activation of the anterior deltoid and triceps, "(Król and Golas, 2017). 29 Pheasyque, 20232.8 ARCHING THE BACK IN A SET BAR PATH IS BAR PATH IS MORE CURVED MORE VERTICAL SHORTER LONGER ROM ROM FOR POWERLIFTING FOR HYPERTROPHY Powerlifters and bench competitors are known for Should you arch if you don't compete in performing the bench press with an arch.. but why powerlifting but care about chest growth ? do they do it ? Even if the bench arch has a slightly shorter An arch in the back actually offers an ROM compared to a "flat back" bench, it doesn't advantage! By doing the bench press with an mean it builds less muscle. When hypertrophy arch you automatically make the bar path is the goal, the arch can be helpful because it more vertical. After we un-rack the barbell, allows the lifter to maintain a stronger set up the bar sits on top of our shoulder joints and and increase the amount of load progression generally comes down around nipple height in over time. Now this doesn't mean you actually the eccentric phase. Then in the concentric need the arch either. Picking the set up that phase we push it back up to the starting allows you to progress the fastest is going to point. The trajectory of the bar path is not be your best bet. For some that can mean a "straight" but rather somewhat curved with a bigger arch, for some it can mean a small arch, free weight. By arching, we bring our "chest for others it can mean no arch at all. Again, closer to the shoulders", therefore minimizing whatever you feel like gives you as an individual the horizontal trajectory of the barbell and the best results! improving its efficiency. In addition, the arch shortens the range of motion. While many would disagree this is a "benefit," keep in mind that competitions are won by those who lift the most amount of weight. Pheasyque, 2023 302.9 HOW MUCH SHOULD YOU ARCH? GOOD LIFT! ACCEPTED When lowering the bar to the abdominal area, the underside of the elbow joint is level or beneath the top of the shoulder joint. NO LIFT NOT ACCEPTED When lowering the bar to the abdominal area, the underside of the elbow joint is above the top of the shoulder joint. NEW POWERLIFTING RULES (IPF) The "bench arch" is a useful tool for both strength training as well as competition. However, rules from the IPF have now been modified to limit arch use. But why? Starting in 2023, the International many lifters prioritizing creating the biggest Powerlifting Federation (IPF) will change its "bench arch" over actually getting stronger criteria for rewarding athletes by favoring at benching. The new changes by the IPF aim those with greater strength instead of extreme to prevent such misuse of back arching and flexibility. The bench press will now require encourage lifters to focus on building upper greater elbow flexion and upper body strength body strength. to be considered a "good lift" in competitions. While some may have different opinions on Until now, arching the spine has been this matter, it is critical to keep these changes widely accepted in powerlifting competitions. in mind for those competing in powerlifting. However, some athletes have exploited this Overall, this can be seen as a positive step rule to their advantage by using their arching towards ensuring that athletes train for capabilities to shorten their range of motion strength rather than relying solely on their back and lift heavier weights. This has resulted in arching flexibility. 31 Pheasyque, 2023ELBOWS LEVEL/BELOW THE SHOULDER JOINTS ACCEPTED NOT ACCEPTED By ruling that an accepted lift should showcase the elbow joint being level to or below the shoulder joint, extreme back arching is limited. NO FEET ON THE BENCH! NOT ACCEPTED In addition, competitors will not be allowed to put their feet up on the bench during the set up. This further restricts how much lifters can arch!CHAPTER 3 DEADLIFT3.1 SETTING UP + DIFFERENT STANCES HIPS SIT HIGHER, WITH A BACK HIPS SIT LOWER, WITH A BACK GETTING THAT IS MORE PARALLEL TO THAT IS MORE UP RIGHT THE GROUND READY SHORT vs LONG LEGS As always, individual structure and preference/ comfortability will dictate which pulling style BARBELL IS VERY CLOSE TO BARBELL IS VERY CLOSE TO and set up you'll be more "suited for" and how THE SHINS/AGAINST THEM THE SHINS/AGAINST THEM wide or narrow your leg stance will be. Generally speaking, the hips will start higher at a more advantageous position. On the other in a conventional deadlift- as opposed to hand, people will shorter femurs will prefer a a sumo deadlift where hips start lower more "up right" set up, which will make their (sometimes this is not the case). How high own anatomy work more advantageously for or how low your hips sit in a deadlift set up them. Of course, it goes without saying that depends on individual anatomical differences, a conventional deadlift will have your hands where longer legged individuals (with mainly placed outside of the feet, while a sumo deadlift long femurs) will naturally prefer a higher hip will have your arms directly perpendicular to set up where the hip extensors can be placed your shoulders and a wider foot stance. CONVENTIONAL SUMO Conventional deadlifts will have a greater erector Sumo deadlifts will have higher quadriceps activity spinae activity, but still activate the hamstrings equally thanks to a greater knee flexion, but still activate the to sumo deadlifts. hamstrings equally to conventional deadlifts.3.2 DEADLIFT GRIP GUIDANCE DOUBLE OVERHAND The double overhand grip which is the most common and most instinctive way of gripping the bar. Ask any person to lift the bar off the ground and that's most likely how they will end up picking it up. This grip is typically not the strongest, because when the weight starts getting heavier it can slip off your hands very easily. It can obviously be trained and you can get very good at it, however it's generally not a preferred option when it comes to lifting the THUMB OVER FINGERS heaviest weight you can possibly lift (1RMs). MIXED GRIP The mixed grip is many lifters' favorite option because of how good it is at fixing the barbell in your hands. One downside is that muscle imbalances *may* develop, but I think this issue is most of the time overrated. There are many people who deadlift with this grip and have no issues at all. Another issue can be bicep tears, but it's very unlikely to happen unless you're seriously trying to curl 405 lbs from the ground.. in which case, I don't know what to tell you. HOOK GRIP The hook grip is actually short for "trade- your-thumbs-for-unlimited-strength grip". You basically double overhand grip the bar with both hands pronated, locking your thumbs between your index & mid finger. It's by far the strongest grip and very commonly used in Olympic lifting and powerlifting. This grip is best for lifting ungodly amounts of weight, and if you're ready to join the dark side, I'd recommend starting to THUMB UNDER FINGERS experiment with it! 35 Pheasyque, 20233.3 CREATING FULL BODY TENSION Creating a solid base will allow you to perform a strong deadlift. All of this happens BEFORE the actual pull at every rep starting from the ground (dead start). PULLING OUT SLACK The most neglected part of BREATHING the set up of a deadlift is to pull the slack out of the Once you grab the bar and barbell! It's basically pulling SET UP + GRIP bend over, the next phase the bar up towards yourself is to take a deep breath in. and making it adhere to the Approach the bar and have You'll want to hold the breath upper part of the plates' holes it as close as possible to the throughout the remaining while getting into position to shins in order to maximize part of the deadlift set up & perform. It makes the lift so the efficiency of the lift. Then execution. Breathe through much more efficient! You will grip the bar firmly with the your diaphragm (belly) and hear a "click/clang" if you do it grip that allows you to exert brace your core to provide correctly. the most force. Grips can greater self of security, and be different and they're all power! legit- pick between a double overhand, mixed, or hook grip.3.4 PUSHING THE FLOOR AWAY PUSH THE EARTH WHOOSH AWAY FROM YOUR FEET Now that we've selected out deadlift set up, grip and created full body tension It's time to actually lift the bar up. We know the deadlift is known as a "pull" movement, but have you ever thought about pushing it If you haven't, chances are this cue is gonna help you immensely, especially when it comes to gathering and generating a lot of power through your legs. Many novice lifters fail to understand that the deadlift requires a lot of leg drive and not just the help of your back muscles. Sure, the deadlift is a mix of pulling and pushing, but next time. Try giving this cue a go when performing the movement. Think about pushing the floor away, or "pushing the earth away", you'll notice a huge difference in technique and performance. 37 Pheasyque, 20233.5 ARMS ARE "ROPES" HOLD ONTO THE WEIGHT AND DON'T BEND HANDS ARE "HOOKS" POWERFULLY GRIP THE BARBELL LEGS "PUSH" PUSH THE FLOOR AWAY TO LIFT THE BARBELL USING THE ARMS AS "ROPES" Disclaimer: Please do not take this post as an insult if you're an amputee or for the people who are. It's just an illustration of the way visualize the use of the arms when performing the deadlifts. After setting yourself up for the deadlift, try to picture your arms as "ropes" which can resist tension and your hands as "hooks" which firmly attach to the bar. Your arms are only holding onto the bar because they are attached through the hooks, but there's no contraction coming from smaller limb muscles - asides from forearms of course which are held in tension through the grip. That's your "arm's job" when deadlifting. No need to over-think it. You just grip onto the bar as strongly as you can with your hooks (hands), keep the barbell as close to your shins and your set up strong with your back muscles, to finally lift the weight through your lower body and leg drive. Try this out and you'll feel a BIG difference and help improve efficiency in your deadlifts. © Pheasyque, 2023 383.6 CHEST UP DEADLIFT LOCKOUT HIPS THRUST FORWARD HIPS, KNEES, AND SPINE IN LINE Lift the bar up and complete the lock out by forcefully extending your hips. Your hips, knees, and spine should all be straight if seen from the side. At this point you can either release the bar slowly to work the hamstrings eccentrically (but that's generally best when performing romanian deadlifts), or drop the barbell on the floor because you just killed your new 1RM.3.7 I'VE DEFINITELY GOT THIS DEADLIFTING AS A BEGINNER When learning a new movement as a beginner, it's helpful to understand the role of your muscles and body in space. Deadlifting requires you to maintain a great level of body tension and lower body power while lifting the bar up. The spine will move, flex, and extend during loaded exercises such as the deadlift - and it will definitely bend depending on loads and fatigue levels. However, it's always good to set some (breakable) rules when first learning the exercise (that will get more nuanced over time when becoming more experienced). PULLEY ANALOGY FISHING POLE ANALOGY VISUALIZE THE LIFT LIKE THIS TO UNDERSTAND YOUR WHEN YOU GET STRONGER OVER TIME, BOFDY WHEN STARTING OUT ACCEPT THAT IT CAN LOOK LIKE THIS TOO! SPINE SPINE LEG LEG DRIVE DRIVE WEIGHT WEIGHT3.8 IS SUMO STANCE CHEATING? SUMO SAME AVERAGE TIME TO COMPLETE CONVENTIONAL HARDER TO EASIER TO LOCK OUT LOCK OUT MORE ERECTOR MORE QUAD SPINAE ACTIVITY ACTIVITY HARDER TO LIFT OFF FLOOR EASIER TO LIFT OFF FLOOR 20-25% LESS ROM This is a topic people love to meme about. You hear people according to EMG studies, there are mainly just say "sumo is cheating" "conventional is the only way." two. "In fact, sumo deadlifts will put a greater Come on man, where's the truth? Short answer: No, Sumo is not cheating. emphasis on the quads (when pulling the bar off the floor), compared to a conventional Although sumo deadlifting has 20-25% less style. Conventional deadlifts will put a greater ROM, this doesn't make this style of lifting emphasis on the erector spinae (when pulling necessarily "easier" if compared to the the bar off the floor), compared to a sumo style. conventional. Even though there's a reduction Hamstrings activity results to be about the in ROM, both lifts tend to have an average of same," (Escamilla et al). 5-8 seconds to complete maximal load reps Personally I think they both are amazing (1RMs). Sumo deadlifts are typically (NOT exercises, and that both should be trained, ALWAYS!) more difficult off the ground but especially if strength-oriented goal are easier at lock out, while conventional deadlifts considered. Since anatomical differences, are the opposite. preferences, and differences in muscle strength When it comes to these two different styles of will play a big part in what will feel the best, pulling, different set ups will maximally activate choose what suits you best and don't worry different muscles. However, when it comes about one being easier overall! to the main differences in muscle activity,3.9 IS SPINAL FLEXION UNDER LOADS BAD? LEARNING CONTINUUM PAST BELIEFS PAST RESEARCH NEW RESEARCH Previously, we believed that spinal flexion was harmful and that maintaining a straight back was necessary to avoid spinal problems. Later theories determined that spinal flexion should be limited to a "range" and not a static position, but exiting this range could cause potential harm. However, with newer research, we actually know that training with a range of spinal flexion, that goes outside of the "neutral range" is just fine and actually unavoidable during many exercises (McGill et al. 2012). Importantly, a flexed spine may even be advantageous during maximal lifts. In fact, it may be stronger and more efficient in such situations! (Mawston G. et al., 2021) As strength training coaches and students, we understanding of the impact of movements/ want to teach people how to perform exercises loading on the spine. Even though I once in the best way in order to maximize the results believed in the concept of a correct "mechanical (whatever those results may be). This means model" and a "neutral" spine, I've come to learn that we often fall in love with ideas or biases that this likely doesn't even exist. that we think are true due to common sense or personal perception. While sometimes those In my perspective, that's how science should be done. ideas may very well be right (if backed up by Acknowledging mistakes, changing your mind, and challenging your ideas is a strength, not a weakness- and relevant data) that's not always the case! we shouldn't get defensive if proven wrong. You should For example, I want to show here my never be scared to change your perspective when own "transformation" in regards to my own challenged by new ideas!AND PAIN EXERCISEINSPIRED BY @ADAMMEAKINS THE PENDULUM OF EXERCISE PERFECTION CHAOTIC LACKS VARIABILITY, LACKS CONSISTENCY, UNPREPARED, ADAPTABLE UNPREDICTABLE, AND FRAGILE AND RISKY RESILIENT Most of the time, the truth isn't black and white and At the same time it is important to note it's important not to ignore the details even if your favorite that dismissing technique altogether is not Fitness Insta-Guru tells you otherwise. the solution either, as it is also an extreme It's best to steer clear of extreme beliefs view. On the other end of the spectrum lies because they usually don't work in the long run the "chaotic" viewpoint, where some lifters - this applies not only to fitness but to other believe that technique does not matter at all, aspects of life in general. Viewing exercise and may end up putting their bodies at greater techniques with an absolutist perspective is risk due to inconsistency and unpredictability the least effective means of approach. On one of the movement. As with most things, it's extreme, the "perfectionist" viewpoint tends best to take the positives from both extremes to make lifters overly cautious, hindering their and find a happy medium that allows for both ability to adapt to changes and be exposed to adaptability and resilience in your lifting. This new stimuli. This viewpoint is not an accurate balance is often where the best results can reflection of reality since techniques vary be achieved. Essentially, we should strive to depending on several factors, including load, train as efficiently as possible while also being training history, anatomical differences, prepared for various changes in movements. fatigue, and different other stresses. Technique Our bodies are highly adaptable, and when is always context-dependent and highly exposed to progressive training stimuli, they variable; therefore, changes in technique become stronger and better equipped to handle should not be considered more dangerous or new challenges. less optimal, without context. C Pheasyque, 2023 44TRAINING CAN MY KNEES HURT WHEN I SQUAT, MAYBE BECAUSE THEY CAVE IN, OR BECAUSE THEY MOVE PAST MY TOES OR MAYBE THE LOAD OR DEPTH IS HURTING THEM. I'M ANXIOUS THEY MAY EXPLODE AT ANY MOMENT! WHAT HAPPENS WHEN WE GET HURT DURING EXERCISE? When we feel pain during an exercise, it's easy do everything correctly, and it happens anyway, to start overthinking and attributing the cause just because s**t happens. It's impossible to to a "faulty" technique. However, unless we're predict it, and it's not a good idea to always live recklessly lifting weights we're not prepared in fear waiting for something to happen. for in movements we don't have confidence in In case a movement becomes uncomfortable performing, having an "imperfect technique" or painful to execute, it's a good idea to reassess does not necessarily lead nor correlate to current training volumes and intensities, injury or pain. choosing to progress within a manageable The truth is that a lot of factors can lead to range of motion, and monitor the (various) getting injured-and in most cases-daily life- stress and fatigue levels when possible. You stressors, as well as the mis-management of can try other exercise variations, but don't loads (going too heavy too soon), increases in stop exercising altogether. Be active about it. training volumes (doing too much too soon) Unloading and reloading, and progressively and poor recovery (not sleeping enough/not exposing our bodies to mechanical stimuli in a sleeping well) play a more important role in structured manner, can significantly improve potentially causing it. Sometimes you may even body strength and overall health! 45 Pheasyque, 2023WHAT ABOUT INJURIES THAT LAST LONG? Training injuries can be a daunting experience, and while most of them heal within a reasonable time frame, others can persist long after injured tissues have seemingly healed. Unfortunately, it's not always a simple matter of tissue healing, and returning to normal, because pain can be multifactorial and its experience can occur due to various reasons including biological, psychological, and social factors which can modulate our sensorial experience. To modulate our sensory experience, our brain receives and simultaneously sends signals, in a constant exchange of information needed to fine tune the sensitivity of our nerves, and adjusting the way we interpret a sensory stimulus. When experiencing chronic pain, the brain becomes more sensitive, in an ongoing state of tension and hyper vigilance, and it starts perceiving pain far out of proportion even in responses to stimuli that would normally be perceived as benign. This can happen if we are under a lot of stress, and interestingly, it can be triggered even by beliefs and memories that can recall a painful experience, ultimately generating what we feel. Just like the rest of the body, the brain is very adaptable and can strengthen its neural connections to cause pain to be experienced faster. Not only does it learn to act quickly, but it becomes even better and smoother at doing it, increasing its intensity! This can be seen especially in cases of chronic pain following a traumatic event, where pain levels arise despite not having an evident cause to address it with. Someone with chronic pain might become afraid of worsening the pain that their brain "learns how to hurt" with progressively shorter ROM But then how should we deal with it? Pheasyque, 2023 46DEALING WITH INJURY/STRAIN PAIN EXPERIENCE CHRONIC PAIN DISUSE, DISABILITY, CATASTROPHIZING Injuries can happen during strength training, DEPRESSION and this is especially true if you're pushing yourself to become stronger and lifting heavier weights. Although they can happen for various HYPERVIGILANCE/ FEAR OF PAIN/ reasons, it's important to know how to deal AVOIDANCE RE-INJURY with setbacks when they occur so that you can return to your previous strength levels quickly and progress even faster. Keep in mind that every injury is unique and should be treated as NEGATIVE CYCLE such. The factors surrounding each injury can Unfortunately, due to a poor and reductionistic vary, and it's vital to assess the situation and understanding of the subject, many people are tailor your recovery plan accordingly. However, lead to wrongfully believe that pain experience is there are some general guidelines that can be the byproduct of a "wrong movement" or a "wrong applied to proactively respond to them that can posture." This only makes us feel more fearful of work for everyone. movement and become hyper conscious of our body positions at all times. First and foremost, it's crucial to maintain a positive outlook towards recovery. Having a fresh perspective on pain can reduce its symptoms, and increase your levels of self- INJURY/STRAIN efficacy, which are directly correlated to greater levels of physical functioning, better PAIN EXPERIENCE health, and decreased levels of pain. In addition, exercise can also help us "reverse" the brain's increased sensitivity to pain. This LOW FEAR process is called "desensitization," and it is a RECOVERY technique used to alleviate and normalize the body's response to an altered sensation by progressively exposing yourself to movements and exercises that can cause discomfort. EXPOSURE The aim is to restore full range of motion on exercises at a level of intensity (load) that you can handle. Keep in mind that recovery times POSITIVE CYCLE can differ and experiencing some pain during the process is normal. In fact, rather than trying In reality we know that chronic pain is hardly to avoid pain entirely, focus on working within a a matter" and more of a sensory level of slight discomfort that you can manage. interpretation that can be blown way out of Reinforcing positive mechanisms and proportions even in response to stimuli that would understanding the benefits of mechanical normally be perceived as benign. Gradual exposure to exercise, fatigue, and stress management will be tension on all body tissues can be a significant far more important than looking at "technique" and step forward in the healing process. Keep at it, "posture" alone. and remember - things can and will get better! 47 C Pheasyque, 2023PHEASYQUE Built with science, art, and experience The illustrated e-book on the squat, bench press, and deadlift exercises AND THAT'S IT FOR THE E-BOOK! All in all, this is how I "think" when it comes to teaching exercises or visualization tips. Of course this is not an exhaustive list of all the things that we can think of when talking about these exercises (that would turn out to be a full blown trilogy). But that's why we wanted to keep this e Book concise and straight to the point. With STRONGER, we wanted to answer many of the most common questions that lifters ask themselves daily when performing popular exercises -and we hope we've achieved that goal! I wanted to pass an important message through this e-book: that exercises can be performed in a variety of ways to accommodate individual differences and specific goals that we may want ANOTHER THANK YOU to achieve. As coaches (or athletes) we shouldn't box ourselves within "hard rules" in a world As a gift of appreciation to you as a reader, I'd like to where nuances play a more important role than offer a 10% discount and shamelessly plug my 12- absolutistic theories. Opening our mind to different Week PowerBuilding Training Program(suited for both men and women) for those who are seeking to gain ideas, approaches, and perspectives that challenge strength on these three lifts in addition to others. More our beliefs is only going to benefit our knowledge information about the specifics can be found on our and growth on our journey to becoming better. This website when browsing through the "Training Programs is what science is all about. Ebooks" page. Pick up your favorite training program bundle and start making gains! But with that said, now it's time to put the I'll see you in the next project! things that you've learned into practice and - from Pheasyque make extra strength gains in your training journey. So go to the gym, and start lifting 10% Discount Code: STRONGER some heavy sh*t! visit https://pheasyque.com/training- programs-and-ebook.html 48