Core Blueprint that anchors training around bicycle crunches This plan builds total strength with the core first. Bicycle crunches sit at the center. They challenge flexion, rotation, and coordination. I design every week around three core patterns. These cover anti-extension, anti-rotation, and dynamic rotation. Bicycle crunches provide the dynamic rotation stimulus. Key principle: The obliques…
Build balanced shoulders with precise pressing strategy This plan targets full shoulder development with simple structure. You will train deltoids, triceps, and upper traps. You will rotate dumbbell, barbell, and machine presses. This rotation spreads stress across tissues. It also improves skill and comfort. It prevents overuse tenderness. Key mechanics simplified: Neutral spine and ribcage…
Back-Width Blueprint: Mechanics, Muscles, and Weekly Structure Wide-grip pull-ups target back width by emphasizing the lats and teres major. Proper mechanics matter most for safety. Grip width sets the stimulus. I start just outside shoulder width for beginners. I increase width gradually as control improves. Scapular depression drives lat recruitment. I cue “shoulders down, ribs…
Back-thickness blueprint: why dumbbell rows drive dense muscle Dumbbell rows build mid-back density fast. They target lats, rhomboids, and mid traps. They also train grip and core. I use them as my thickness anchor. They pair with vertical pulls for width. They also balance pressing volume. Key principle: Mechanical tension builds thickness. Controlled heavy rows…
System overview for curling performance Curling looks calm, yet it taxes balance, stamina, and decision speed. I build all three together. You will develop delivery stability, sweeping power, and clear communication. Key principles: Balance first: train the delivery lunge and torso control. Aerobic base second: stay fresh across eight ends. Repeated-power third: sweep hard without…