Living Lean

The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps.

CHAPTERS

00:00 Introduction to Triceps Training Mistakes

02:43 Anatomy and Function of the Triceps

05:22 Favorite Tricep Movements and Common Mistakes

08:13 Overhead Extensions: Execution and Troubleshooting

10:53 Cable Push Downs: Techniques and Common Errors

13:38 Dips: Benefits and Execution Tips

16:08 Using Machines for Tricep Training

18:42 Final Thoughts on Tricep Training

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

triceps, training mistakes, anatomy, exercises, dips, pushdowns, muscle development, fitness, workout tips, strength training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps.

CHAPTERS

00:00 Introduction to Bicep Training Mistakes

02:59 The Importance of Bicep Training

06:03 Anatomy of the Biceps and Their Function

08:56 Favorite Bicep Movements

11:57 Common Mistakes in Bicep Training

21:10 Preacher Curl Insights and Mistakes

24:23 Understanding Preacher Curls and Common Mistakes

30:05 Single Arm vs. Bilateral Curls: Pros and Cons

36:50 Exploring Hammer Curls and Their Variations

43:36 Gym Tourism and Unique Equipment Experiences

KEYWORDS

bicep training, common mistakes, workout tips, fitness, anatomy, exercise techniques, strength training, arm workouts, personal training, fitness coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more 

Chapters

00:00 - Introduction and Welcome Back

00:24 - Listener Feedback and Evolving Coaching Philosophy

02:39 - Programming Architecture for Specialization

03:49 - Exercise Selection and Stimulus to Fatigue Ratio

07:07 - Glute Specialization Example

11:24 - Side Delt Specialization Example

13:31 - Sensation vs. Tension in Different Movement Types

17:37 - Training Intensity and Proximity to Failure

25:34 - Managing Intensity Across Different Client Levels

31:52 - Non-Priority Muscle Groups During Specialization

35:50 - Nutritional Status and Specialization Success

41:02 - Meal Timing and Training Quality

45:40 - Duration of Specialization Phases

50:19 - The Importance of Long-Term Commitment

53:49 - Common Mistakes in Specialization Phases

58:31 - Brandon's Current Training Approach

01:04:02 - High Rep Training and Exercise Variety

01:11:33 - Final Thoughts and Key Takeaways

01:14:56 - Where to Find Brandon and Closing

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon’s Email: [email protected]

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.

Chapters

00:00 Reconnecting and Reflecting on Growth

04:17 Understanding Weak Points in Training

19:13 The Role of Specialization in Muscle Development

27:01 Visual Analysis and Specialization in Training

28:44 Demographic Considerations in Specialization

30:31 Balancing Client Goals and Preferences

32:40 Realistic Specialization: One or Two Muscle Groups?

36:44 Frequency as a Driver for Muscle Growth

43:40 Determining Training Frequency for Specialization

47:30 Exercise Selection and Joint Health in Specialization

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase.

Chapters

00:00 Reconnecting and Reflecting on Growth

04:17 Understanding Weak Points in Training

19:13 The Role of Specialization in Muscle Development

27:01 Visual Analysis and Specialization in Training

28:44 Demographic Considerations in Specialization

30:31 Balancing Client Goals and Preferences

32:40 Realistic Specialization: One or Two Muscle Groups?

36:44 Frequency as a Driver for Muscle Growth

43:40 Determining Training Frequency for Specialization

47:30 Exercise Selection and Joint Health in Specialization

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Keywords

body parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selection

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A with Andrea and Natalie.

CHAPTERS:

00:00 Intro & Catching Up

03:00 Life During Contest Prep

06:00 Reverse Dieting & Post-Show Reflections

14:00 Mindset & Relationship With Food

18:00 Zooming Out: Long-Term Perspective

22:00 Upcoming Prep Plans

28:00 Division Differences: Figure vs. Bikini

34:00 Choosing & Transitioning Coaches

41:00 Shoulder Function & Rib Flare Q&A

54:00 Wrap-Up & Next Q+A

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts.

CHAPTERS

00:00 Introduction to Delt Training Mistakes

02:11 Understanding Delt Anatomy

06:37 Common Front Delt Mistakes

20:12 Exploring Side Delt Training

24:56 Lateral Raise Mistakes and Techniques

26:36 Coaching Lateral Raises: Common Mistakes and Cues

28:50 Adjusting Techniques for Better Performance

29:55 Understanding Shoulder Stability and Movement

32:38 Single Arm vs. Bilateral Lateral Raises

34:43 Importance of Scapular Plane in Lateral Raises

36:20 Evaluating Machine Lateral Raises

39:40 Exploring Y-Raises and Their Benefits

41:45 Diving into Rear Delts: Movements and Mistakes

49:34 The Importance of Balanced Shoulder Training

KEYWORDS

delt training, shoulder exercises, fitness mistakes, muscle anatomy, strength training, bodybuilding, personal training, exercise programming, fitness tips, deltoid muscles

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads.

CHAPTERS

00:00 The Rise of Quad Training

04:55 Understanding Quad Anatomy

09:55 Top Quad Movements and Techniques

15:00 Common Mistakes in Quad Training

18:43 Understanding Quad Training Challenges

21:42 Overcoming Limitations in Hack Squats

24:39 The Importance of Tension in Quad Training

27:39 Navigating Pain and Discomfort in Training

30:37 Exploring Effective Quad Exercises

33:56 Leg Extensions: A Key Component for Quads

41:17 Understanding Rep Ranges and Training Techniques

43:51 Optimizing Leg Extension Mechanics

47:13 The Importance of Proper Alignment in Leg Exercises

49:28 Exploring Split Squats and Their Benefits

53:43 Adapting Quad Training to Available Equipment

58:04 Individualizing Training Based on Biomechanics

KEYWORDS

quad training, fitness, bodybuilding, leg workouts, muscle growth, exercise mistakes, quad anatomy, training techniques, fitness coaching, strength training

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs.

CHAPTERS

00:00 Introduction to Pec Training

02:34 Understanding Pec Anatomy

05:57 Common Mistakes in Pec Training

08:34 Improving Pec Training Techniques

11:43 Programming for Pec Development

14:46 Effective Pec Exercises

17:39 The Importance of Rib Cage Positioning

20:51 Avoiding Redundancy in Training

23:52 Final Thoughts on Pec Training

KEYWORDS

pec training, muscle growth, shoulder health, common mistakes, exercise techniques, programming, anatomy, effective exercises, rib cage positioning, pressing angles

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings.

CHAPTERS

00:00 The Importance of Hamstring Training

02:48 Understanding Hamstring Anatomy

05:40 Core Movements for Hamstring Training

09:07 Common Mistakes in RDLs

13:59 Mistakes in Seated and Lying Leg Curls

19:19 Mastering Seated Leg Curls

23:32 Transitioning to Lying Leg Curls

27:32 Understanding the Complexity of Lying Leg Curls

31:35 Programming Hamstring Exercises Effectively

35:00 The Importance of Hamstrings in Knee Stability

KEYWORDS

hamstring training, RDL, seated leg curl, lying leg curl, common mistakes, hamstring anatomy, fitness, strength training, knee stabilization, muscle groups

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE