Frontier Performance Training

One of my favorite variations for helping bust through plateaus and pack on some extra muscle is a 1.5 rep protocol.
🔹How to do it: Pick an exercise that targets a muscle or group of muscles you are looking to grow.
🔹Move all the way through the eccentric portion of the movement, push/pull yourself to the midpoint, slowly retrace back through the eccentric portion, and then finish the rep like you normally would.
🔹Why this is effective-1: You are automatically going to spend more time under eccentric tension doing 1.5 reps instead of a normal rep. This has been shown to be a primary cause of muscle damage, which is essential for stimulating hypertrophy.
🔹2: You are going to spend more time close to your sticking point. The sticking point is the point where you normally fail during an exercise (it’s going to be different for everyone). So spending some extra time working on your weaknesses will probably be beneficial.
🔹3: With this protocol, you won’t benefit as much from any elastic rebound (SSC) within the muscle unit. Aka you have to rely much more on your muscles to do the work, compared to a normal rep where there’s a larger connective tissue component to any lift.
🔹I like to program these towards the end of a workout for 2-3 sets of 8-12 reps with 30-90 seconds of rest 2-3x/week.

Crab Position Breathing to improve Shoulder IR/Shoulder Flexion and to improve your rounded shoulders.
🔹This is one of my favorite exercises to use as a warmup or or filler to help people improve their posture and to help them prepare to lift some heavy weight.
🔹In order to produce force, we need to be able to access IR. We also need to be able to move in/out of an IR position to reach overhead.
🔹A lot of people will adopt a rounded shoulders, or internally rotated position, as a substitute for being able to internally rotate at the shoulder-there’s a different between orienting into IR and being able to access IR-if you are already in an IR’d position then you are not going to have access to IR-you’re already there, make sense?
🔹This position is great because we can use extension (arms behind the body) at the humerus to create some pressure for the sternum to expand up (if you have rounded shoulders your sternum is in a depressed position). You can see that as I inhale my chest moves out and up towards the ceiling.
🔹Sit on your butt. Dig your heels down into the floor and slightly tuck your tailbone. Shrug shoulders away from ears. Push into the floor to lift hips slightly. Keep your elbows soft, and eyes slightly up. Breathe quietly and under control for 6-8 breaths. You might also feel a massive amount of triceps if you are doing this properly.
🔹Did this help? Idk-try a push-up or reaching overhead before and after and see if you notice a difference in ease of movement.