The Best Way to Row

Welcome to another complete guide, this time on the classic back training staple; the row.
Now the reason the row has been a staple in weight training for almost as long as weight training has been around, is it’s a fantastic exercise for upper/middle back muscular development, with the lats, rhomboids and middle and lower traps being heavily involved.

Reducing Hamstring Injuries

Hamstring injuries are multifaceted and complex in nature. More often than not, it is a combination of variables that lead to a sprain or strain. Hamstring injuries are the most common soft tissue injury in sports that involve high speeds. From the research, we know that previous hamstring injuries are the biggest predictor of a future sprain, and as such, prevention is better than a cure!
To best prevent hamstring injuries in sport, we need to:

Have a good foundation of knowledge surrounding anatomy and physiology
Have a good understanding of exercise programming, exercise selection and periodisation
Understand the concept of load and how we can balance our training load with recovery and avoid overtraining
Understand the effect of proper sprint training and running mechanics in athletic populations

This blog and the attached video series; aims to be your starting block for this information.

Back Squat Tutorial

Welcome to the blog we're going to do on squats, with tips and tricks and things that we look for when we're coaching people, ourselves and things that can help you improve your squatting to make sure you’re getting the biggest bang for your buck.
One of the things that we've definitely been told a lot when new clients come to us is that they can't deep squat as they've been told by other people, trainers, physios or whoever that’s due to their anatomy.

Download Our Carb Cycling Calculator. The one I use to set up all our clients diets

Have you heard of Carb Cycling?
 
If you have heard of it, do you know how to use Carb cycling to gain muscle without gaining fat or perhaps lose fat and gain muscle simultaneously?
 

Well even if you answered yes to both of those questions watch the video below because I'm going to show you a couple of different ways to set up a carb cycling diet geared towards either fat loss or muscle gain.

Lift your Squat Game with One and a Quarter Reps

One of my favorite methods to build strength on an exercise, especially in the disadvantageous or weak part of the lift is to use one and a quarter reps.
 
The name speaks for itself with one and a quarter reps. Simply during each rep you do an extra quarter rep at either end of the range of motion.

Think you know how to do a Lat Pull down properly?

The lat pull down may look like a simple exercise in the inexperienced trainees eye. However proper technique in this exercise  is vital and can make or break whether your lats will benefit from the movement.
 
If you've been going to the gym for a while you're probably thinking whats the point of watching a technique video on pull downs.

Improve your lifts and reduce pain with this stretch

Here at Cosnett Training Systems nearly all clients that begin training with us exhibit tightness through the hip flexors and quadriceps.
 
This is predominantly due to the amount of time spent sitting on a daily basis as this leads to to the anterior muscles of the leg adapting to the seated position by becoming shorter and stiffer.