How To Do T-Bar Rows On Feet

t bar rows feet

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Knees slightly bent with the bar between your legs. Your take the handles with a pronated grip. Your back is straight and you incline your torso at about 45° :

  • Inspires and brings the bar to your chest

  • Exhale at the end of the movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, infraspinatus, rhomboids, the middle part of trapezius and arm’s flexors (biceps, brachialis, and brachioradialis).

Incline your torso works your abs and spinal erectors isometrically.

With a supinated grip, this exercise especially works the brachialis and the upper part of trapezius at the end of the pull.

There are some machines that allow you to have a semi-pronation grip. With a semi-pronation grip, you intensely work the forearms muscles, especially the brachioradialis.

Share this article if you think it can help someone you know. Thank you.

-Steph

Crowdfunding and blog

crowdfunding

I watched an Olivier Roland’s video  and I learned good stuff.

Use a crowdfunding’s platform is interesting to create a product. What is also cool is that by looking at projects we can have an idea of the future products.

Crowdfunding allow you to sell a product before creating it but there is a difference compared do the Lean Startup method  :

  • With the Lean Startup method, a startup must create as soon as possible a prototype (minimum viable product) to test it in the real world (the market).

  • With the crowdfunding, a product must be of sufficient interest to people to invest their money in the project. It’s mainly a relationship based on trust, people believe your promises.

Crowdfunding

crowdfunding

Crowdfunding’s platforms have their own rules to protect their communities. Imagine you need $300 000.- to create your product. Unfortunately you can reach only $200 000.-. As you have not reached $300 000.- required, the money is refunded to people. Nobody lose money.

The truth is that sell content on crowdfunding’s platform is very difficult. Video games work well, there are video games that reached $1 million. Movies and short films also work well. For exemple, fans of mangas or comics make a movie about their heros. On the other hand, books are really a small percentage.

For an author it can work but you already have a large community, already have an authority or already have credibility in another area.

If you start from scratch and you want to create a blog but nobody know you and you don’t have a community, it will be extremely complicated to have funding with this type of platform.

And the reason is very simple, everybody know that we can create a blog for free.

Self made

self-made

And it’s precisely because it’s free (or not expensive) that makes the blog’s strength.

You can create a blog today from your home and work on it (part-time) next to your school/work.

With a good strategy, you blog is a company. Do you know how it was 30 years ago to start a company ? You needed to have a minimum capital and you had to do a market research by buying files or paying experts. Now with internet, you can do it from your home, it’s cool.

To have a blog that work well, you need to have a strategy and one of the points of the strategy is to reduce your distractions. Decreases distractions that prevent you from evolving your blog. A distraction I’ve decreased is the number of hours watching TV show or Youtube. I spent easily 3 hours a day watching what doesn’t matter, now I decreased to 45 minutes.

With Youtube, I subscribed only 13 channels and it’s channels that learn something or motivate me to develop my blog.

stephane andre youtube subscribe

To have a blog, it’s a little bit utilize the Lean Startup method because your’re quickly in touch with reality to see if what you are doing interest people (number of views), you use feedbacks from your community to improve your content and you build your audience little by little so that your blog become a real company.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Barbell Bent Rows

barbell bent rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast :

Standing with your knees slightly bent. Your have your back straight and incline your torso around at 45°. You take the barbell with a pronated grip and your hands are wider than your shoulder’s width. Your arms relaxed :

  • Inhale, block your breath and squeeze your abs. Pull the barbell to your torso.

  • Returns to the starting position and exhale.

This exercise work latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis).

When your shoulder blades get closer, your rhomboids and trapezius also work.

Incline your torso works your spinal erectors isometrically.

This exercise has several variants like the hand width, pronated or supinated grip or torso inclination allow you to work your back in different angles.

Attention

It’s important to keep your back straight because if you rounded your back during the movement, you risk having injuries.

Share this article if you think it can help someone you know Thank you.

-Steph

How To Do Seated Rows With A Bar

seated rows with a bar

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Sitting on the machine with your feet on the feet stop. Your torso is bent and you hold the bar with a pronation grip (thumbs inside). Your hands are more apart than the width of your shoulders:

  • Inhale, pull the bar towards your chest by straightening your back with your elbows rise.

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works latissimus dorsi, teres major, posterior deltoid, infraspinatus and teres minor and a little bit the biceps, brachialis, and brachioradialis.

When the shoulders blades get closer, the rhomboids and the middle part the trapezius also work.

During straightening your torso, the spinal erectors also work.

Hands position

  1. With a supinated grip (thumbs outside), you work especially the lower trapezius, rhomboids, and brachialis.

  2. With a pronated grip (thumbs inside), you work particularly posterior deltoid and the middle part of the trapezius.

Attention

Stay focus to keep your back straight because if you round your back, you can have injuries.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do One-Arm Dumbbell Rows

one arm dumbbell rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

The dumbbell in your hand with a semi-pronated grip and your opposite knee and opposite hand in support on the bench:

  • Your back straight, inhale and pull the dumbbell as high as possible keeping your arm along the body and bringing your elbow back.

  • Exhale at the end of the movement

To have a maximum contraction, you can make a slight twist fo your torso at the end of the pull.

This exercise works the latissimus dorsi, teres major, posterior deltoid and at the end of contraction, trapezius, and rhomboids. Biceps, brachialis, and brachioradialis also work a little bit

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Straight-Arm Lat Pulldowns

straight arm lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Standing in front of the machine with your feet slightly apart. You take the bar with a pronated grip and your hands’ position are wider than your shoulders width:

  • Having your back straight and squeeze your abs. Inhale and bring the bar down to your thighs with your arms stretched (or your elbows slightly bent).

  • Exhale at the end of the movement.

This exercise works the latissimus dorsi, teres major, and triceps long head. This exercise helps you to have a stable arm-torso junction.

Note

This exercise is great for swimmers to have a better power stroke. Many international coaches have integrated this exercise into their swimming programs.

Share this article if you think it can help someone you know. Thank you.

-Steph

Triceps Tear With Back Exercises

triceps tear lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Back Lat Pulldowns

back lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting face to the machine with your thighs under pads. You take the bar with a pronated grip and a very wide grip:

  • Inhale and pull the bar until your neck by bringing your elbows along your body.

  • Exhale at the end of your movement

This exercise works your latissimus dorsi (exterior and lower fibers) and teres major. This exercise works a little bit the forearm flexor muscles, (biceps, brachialis, and brachioradialis), rhomboid and lower trapezius.

This exercise allows you to develop your back’s width and it is excellent for beginners to develop the strength to do chin-ups.

Share this article if you think it can help someone you know. Thank you.

-Steph

Lat Pulldowns

lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting in front of the machine with your legs rigged. Take the bar with a pronated grip and your hands very apart:

  • Inhale and pull the bar down to your upper chest by pulling out your chest and bringing your elbows back.

  • Exhale at the end of the movement

This exercise works the superior and central fibers of the latissimus dorsi, teres major and a little bit the trapezius (middle and inferior portions), rhomboids, biceps, brachialis, and pectoralis major.

This exercise is excellent for developing back in thickness.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Close-Grip Lat Pulldowns

close grip lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Sitting at the machine with your knees under the pads:

  • Inhale and bring the handle back to the sternum by swelling your chest and tilting your back slightly

  • Exhale at the end of the movement

This exercise works the latissimus dorsi and teres major.

This exercise works a little bit the rhomboid, trapezius and posterior deltoid when the shoulder blades get closer.

Generally, all « Pull » exercises work the biceps and anterior brachialis. This movement with the semi-pronated grip work especially the brachioradialis.

Share this article if you think it can help someone you know. Thank you.

-Steph