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Muscle Specific Training 7 – Bulletproof your Lower Back

The Erector Spinae is a group of three muscles which run parallel along the length of the spine. These muscles are called the iliocostalis, longissimus and spinalis. Originating from the sacrum, iliac crest and the erector spinae aponeurosis the Erector Spinae then inserts across numerous spina processes at the lumbar and thoracic region. It also …

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The Irish Strength Institute Symposium 2016 – A Review

I recently headed over  to Dublin with my colleagues, Theo, Joe and Alejandro for  the Irish Strength Institute Symposium – July 2016 This was an awesome two days of learning from Eoin Lacey, Eric Serrano and John Meadows. Below is an overview of the scheduled talks: Day 1 1. The Gut Microbiome and its role in …

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Muscle Specific Training 5 – Getting Yoked Traps

The Trapezius (traps) originates form the higher cervical vertebrae to the lower thoracic vertebrae. It inserts onto the lateral third of the clavicle, the acromion and the scapula spine. Given its many mechanical lines of pull the trapezius is involved in many exercises. Because of this most trap growth will be caused by exercises you …

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Muscle Specific Training 4 – Boulders for Shoulders

The deltoids (shoulders) are comprised of 3 main regions. The anterior, lateral and posterior deltoids. (Note. There is actually up to 7 different segments within the delts, but that complicates things unnecessarily – dividing them into the 3 listed above is commonly accepted in the sports science community). The delts originate along the clavicle and …

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Muscle Specific Training 3 – Triceps or is it Triceratops?

The triceps have three heads, hence the prefix. The three heads are the lateral (outer), the medial (inner), and the long head. The long head originates on the lateral aspect of the scapula, while the medial and lateral heads originate on the humerus. All 3 heads insert on to the olecranon process. Hard to visualise …

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