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The Lat Pulldown‼ Which Grip Is Better⁉️ 🤔🤔🤔
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⏪Swipe left⏪ to see each grip perfomed
Any version of the lat pull down primarily activates the latissimus dorsi. Whenever you bend side to side, lift your arms overhead, raise your arms to the sides of your body or rotate your shoulders internally, your lats activate. Strong lats contribute to the desirable “v”-shaped torso sought by many bodybuilders, but can help anyone develop strong posture and power in the upper body. NOW take a look at how the grip changes emphasis
✅Pronated Grip: standard pulldowns move the elbows from above the shoulders to the sides of your torso, keeping your elbows and shoulders on the same plane throughout. This works the upper lats and teres major more so than the lower lats
✅Neutral Grip: Unlike standard overhand and underhand pulldowns, a close-grip pulldown with a v-bar uses a neutral palms-facing-in grip, which many people find feels a bit more natural while allowing them to hit the lats from a unique angle

That exercise is the “close-grip v-bar pulldown”, and it’s an awesome way to hammer your lats effectively while also providing stimulation to the lower and middle traps, rhomboids and serratus
✅Supinated Grip: the reverse-grip variety squarely targets the latissimus dorsi, which spans from the lower shoulder to the midback and assists in the movement of the shoulders and scapulae. Because this exercise position forces the elbows to move from above the shoulders to the front of the body near the chest to behind the back, it encourages a different range of motion than overhand pulldowns. This range of motion puts specific focus on the muscle fibers of the lower latissmus dorsi.

The reverse-grip pulldown ALSO engages the muscles of the upper and middle back, upper arms and shoulders
Let me know what ya think
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EATING AT NIGHT = FAT GAIN? 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are some people who believe that if you eat after a certain time at night, it’s all going to be stored as fat. That of course, is NOT true.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am going to use this egg as an example. Calories in eggs vary depending on its size, but this one has about 75 calories. Now, do you really think the calorie content will vary, depending on the time you eat it?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Of course not! 75 calories is 75 calories no matter the time you eat. The only way eating at night will make you fat, is if you constantly end up in a calorie surplus 😉 -
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When aiming to achieve your fitness goals, the road to success isn’t as straight forward as you may like
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Confucius said ‘It does not matter how slowly you go as long as you do not stop’
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You don’t need to overhaul your entire lifestyle overnight, but you do need to start making small changes and creating supportive habits and routines to take you closer to your goals, one step at a time
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When you start making progress, it’s all about keeping the momentum going at a pace that is realistic for you. You’ll have set backs along the way, but realign yourself and keep going
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Don’t limit yourself anymore, just recognise its all part of your journey 🙌🏻

🔥𝐇𝐄𝐗 𝐁𝐀𝐑 𝐕𝐄𝐑𝐒𝐔𝐒 𝐁𝐀𝐑𝐁𝐄𝐋𝐋 𝐃𝐄𝐀𝐃𝐋𝐈𝐅𝐓🔥
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📍The deadlift is great for athletes and recreational lifters to increase power, strength, and sport performance. It allows you to lift very heavy loads which introduces a large stimulus that the body can adapt too. Both the hex bar and barbell deadlift have some differences which may or may not benefit you depending on your goal.
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1️⃣Muscle Activation
In a study, they found that the vastus lateralis was more active during the hex bar deadlift. This was expected since it has seems to be more of a quad dominant movement from a biomechanics view point. The barbell deadlift biceps femoris (hamstring) and erector spinae (back, mainly low back).
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2️⃣Peak Force, Peak Power, and Peak Velocity
This was found to be greater in the hex bar deadlift. The position for the hex bar is better able to put the lifter at a more advantageous position in the starting phase of the lift which allows the lifter to have the enhanced velocity, force, and power. Having the load closer to the center of gravity may explain this.
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3️⃣Biomechanics
➖Hex Bar Deadlift
Moment arm at the knee increases and the moment arm at the hip decreases which ultimately will result in lower stress on the lower back.
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➖Barbell Deadlift
Moment arm at the hip is greater at the hip than at the knee joint. This increases stress on the posterior chain (low back and hamstrings).
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4️⃣Practical Application
➖Hex Bar Deadlift
May be better for someone who has a low back injury, or recovering, or have pain. It can also potentially be used to maximize explosive power
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➖Barbell Deadlift
If your goal is to strengthen the lumbar region and hamstrings, then this would be the exercise of choice.
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How do you deadlift?

Why you are always tired by ⁣
Being tired all the time really sucks, because you can‘t be productive and just want to sleep 24/7.⁣
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In the past I had to deal with this problem, too... ⁣
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The main reasons for that could be: ⁣
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👟 LITTLE MOVEMENT: The human body isn‘t made for sitting all the time. So make sure to get some movement after every 45-60 minutes.⁣
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☕️ TOO MUCH CAFFEINE: Especially people who consume lots of coffee are faced with this problem. It would be best to avoid coffee 8 hours before you go to sleep, to make sure that the caffeine isn‘t working anymore.⁣ Otherwise you will have sleep problems.
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💀 BAD SLEEP QUALITY: A mattress that is too hard or too soft will lead to this problem.⁣
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📱 TOO MUCH DISTRACTION: Avoid blue light at least 30 minutes before sleep. Your room should be cool, dark and quiet.⁣
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🍔 POOR DIET: A deficit in nutrients will always leave its marks.⁣
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🔋 LOW IRON LEVELS: I really want to mark this point, as this was the reason for my tiredness. Get your iron levels checked if you feel tired, dizzy or if you are dealing with dry corners of your mouth.⁣
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👥 Tag a friend, who could benefit from this post 👥⁣ ____________________⁣

When it comes to fat loss, no exercise will beat the calorie deficit. That’s the only way to do it 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercise is important for your health and you want to do that regularly as well - but you need that calorie deficit to lose fat 👊