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Missing my bestie!
17/12/2024

Missing my bestie!

19/11/2024

Here are four bicep exercises I use right now 👇

1. Standing Dumbbell Curls

I use dumbbells because it’s more comfortable for my wrists/elbows. Also I like to stand with my back against a wall to avoid swinging as the reps gets harder. These are hardest at the mid-range.

2. Concentration Curls

By pinning the upper arm against the thigh we create a more stable position to curl from. Some rotation for the t-spine is included through the positioning. Also nice to do some unilateral work for the biceps.

3. Single Arm Cable Bicep Curl

This is a nice variation of the standing bicep curl, but you get more tension at the bottom of the movement. You can do this both unilateral (one arm at a time), or bilateral (both sides at the same time)

4. GHD Preacher Curls

These focus more on the lengthened part of elbow flexion. So it’s harder in the bottom. You can use a normal preacher curl or bench if you have that. I focus on getting a full lockout on each rep for full tension on the biceps.

For biceps I like to use weights over bodyweight. I think most drills are more simple to setup, easier to progress and gives me a better feeling.

If you want some bodyweight options for biceps just comment below 🫳

18/11/2024

Upper body session at 👋

Some notes and thoughts… 👇

1. Started with barbell OHP for my strength focus. Did 5 sets of 3-5 reps with 2-3 RIR. Pushed a bit closer to failure on the last set. I always start the session with the exercise most related to my highest priority goal.

2. My accessory pushing today was the incline bench press. I keep the bench at 15-30 degrees to keep the focus more on the chest. If you go too high you will work more with the front of the shoulders and triceps.

3. I used reverse shrugs in the middle of the workout. I heard recently from John Meadows that he did these to strengthen the pec minor that lies underneath the pec major. The focus is to depress and protract the scapula while contracting the chest. The pump was crazy.

4. To get some more stretch focused work for the chest I did cable flys. I use cables when I have access to it, but I think dumbbells is a good option too. Did about 10-15 reps with a controlled tempo. Focus was mostly on spending time in the stretched position.

5. Accessory work for the shoulders is focus on the side/middle delts. Since the front of the shoulders is worked a lot during pushing and rear delts from pulling.. side delts tend to be worked the least. So I prioritise that for accessories. I did chest supported lateral raises for this.

6. For triceps I’m continuing with the cable Tricep extension. Just rotating through some different attachments to find what feels most comfortable for me. Today I tried the straight bar as opposed to the rope. This is supposed to be one of the best variations for triceps and hitting all the heads of the triceps quite effectively.

Let me know if you want me to cover any specific areas in my daily Instagram posts. Just post a comment or send a DM if you got any questions or suggestions.

Sid

How I lost 13kg and built strength this year… 👇1. I used a small caloric deficit ranging from between 250-500 calories.T...
12/11/2024

How I lost 13kg and built strength this year… 👇

1. I used a small caloric deficit ranging from between 250-500 calories.

This allowed me to keep my energy levels high, perform well in the gym and progress my strength training.

2. I ate a high-protein diet (150-200g per day)

Eating enough protein is important to maintain your lean muscle mass as you’re restricting your calories.

3. I consistently strength trained 3-4 times per week

It’s important to continue to lift heavy to maintain or even improve your strength levels.

4. I walked 10-15k steps per day

Walking is great to create more flexible with your diet and is less hard than long cardio sessions.

Fat loss is much easier if you think long-term. Smaller deficit, more energy, increase strength, maintain muscle etc.

06/11/2024

Steal my upper body session 👇

Warm Up:

Explosive Push Ups (3x5)
Wrist Extension Curls (3x15)

Main Strength:

Barbell OHP (4x3-5)
Weighed Chin Ups (4x3-5)

Secondary Strength:

Bulgarian Ring Push Ups (3x10-12)
Dumbbell Rows (3x10-12)

Accessory:

Bent Over Rear Delt Fly (3x12-15)

23/10/2024

This is where to start your handstand journey… 👇

You want to start by building some basic upper body strength with box holds. Begin with the tuck variation and build up to 3 sets of 60 seconds and then progress to the pike hold.

Then you want to learn how to balance using the hands with the crow balance. Practice how to manage the pressure in the hands and how to push with the fingers.

Use the wall tuck bail to learn how to bail out of the handstand and fall safely. Start low on the wall and progressively walk further up the wall and straighten out the knees.

Supplement your handstands with trap raises to further develop your upper back strength in preparation for working on more advanced tuck variations later on.

This is a great start point for beginner to handstand training and these drills will help you build a strong foundation of all the necessary qualities.

?Got any questions on getting started with the handstand? Drop them below and I’ll get back to you!

22/10/2024

Beginner friendly handstand exercises 👆

If you have never done a handstand before in your life, then here are some options you can use.

None of these require you to be upside down, so it’s the perfect prep work to start your handstand journey.

Weighted Shrugs - Build strength in scapular elevation and gain a sense of the overhead position.

Support Holds - Learn how to maintain straight arms and locked out elbows with a stable scapular position.

Scapular Push Ups - Develop strength in scapular protraction and learn how to PUSH through the floor.

Wall Front Raises - Increase strength in the front of the shoulders and learn how to move the shoulders properly.

Passive Hang - Develop your shoulder flexibility and learn how to find the right ‘stacked’ position in the body.

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