Recent Social Media Posts (Updated December 15, 2015)

Since I’ve been staying more up to date with Youtube, Instagram, and Facebook posts, I figured I would start placing that exact content here as well. The reason for this, is that I believe will be of great value to you. Any questions, concerns, or comments just ask and I’ll get back to you as soon as possible.

One day of Jordan’s current training: I will try to keep this post shorter than my normal marathon
like descriptions. Below I give one sentence explanations about why Jordan is performing the following movements.

A1) Goblet squats: Great for teaching and grooving good squat technique, while at the same time delivering a training effect to the quadriceps, core, and upper back.

A2) Prone scapular swimmers: For improved mobility, articular strength, and neurological control. “In the process of developing mobility, all articular connective tissue components are strengthened, and neurological control of said tissues enhanced. These are two factors well known in the scientific literature to enhance joint health, prevent injury, and improve longevity”. – Dr Andreo Spina. For more information about these principles check out @drandreospina.

A3) Single arm cable rows: Used for general upper body pulling/back strength, and for training things like the lats, rhomboids, and lower and middle traps.

B1) Kettlebell deadlifts: To engrain the hip hinge pattern, improve hip extensor strength, and to further develop the glutes, hamstrings, and lower back.

B2) Push ups: To develop upper body strength while integrating the core and lower body.

C1) Plate push conditioning circuit: To improve total body conditioning, endurance, and to increase mental toughness while pushing from a plank position.

#middleschoolathlete #athlete #strength #performance #gobletsquat #FRC #swimming #back #deadlifts #pushups #training #fitness

A video posted by Justin Rivelli (@justinrivelli) on Dec 14, 2015 at 5:01pm PST

 

Do you want more developed glutes? Like do you REALLY, ACTUALLY, want them. (Part 2 of 4) In part one I talked about getting stronger over time, with compound lower body exercises, using a full range of motion. If you haven’t read that, go see Amy, Elena, and Kim deadlifting one post before this. Solution (Part Two) CREATE MUSCLE DAMAGE: Although you create muscle damage using heavy weight with low reps (1-5), you’re missing a piece of the puzzle if you use this style of training only. Muscle damage is also created by emphasizing the eccentric or lowering portion of an exercise (as you see Kim and Elena doing in the video above), by implementing something new or that you’re not used too, and/or by stretching muscles while they are activated. INCORPORATE MODERATE REPS RANGES (6-12): Whether low reps or moderate reps evoke a greater hypertrophic response has been a matter of debate, and both produce significant gains in muscle growth. However, there is a prevailing belief that a moderate range of approximately 6–12 reps optimizes the hypertrophic response. Schoenfeld (2010) USE MODERATE REST PERIODS (60-90 SECONDS): Although long rest periods (2-5 minutes) help with recovery of strength between sets when using lower rep training, moderate rest intervals appear to provide a satisfactory compromise between long and short rest periods for maximizing the muscle hypertrophy. Schoenfeld (2010) TAKE HOME MESSAGE: -Read part one. Using progressive overload, getting stronger through a full range of motion with compound exercises, and training intensely, are ridiculously important when trying to achieve optimal glute development. -Low rep training alone is not enough for maximal gains. High degrees of muscle tension have been shown to increase strength without muscle growth. -Create muscle damage by performing things slow eccentrics and unfamiliar exercises etc., and mix in moderate rep ranges and rest periods if you desire maximal glute hypertrophy. #glutes #booty #bikini #figure #deadlift #strength #hamstrings #muscle #fitness #powerlifting #crossfit #bodybuilding #doms #legs #lowerbody

A video posted by Justin Rivelli (@justinrivelli) on Dec 12, 2015 at 11:12am PST

Do you want more developed glutes? Like do you REALLY, ACTUALLY, want them. If so, this four part series is for you. While scrolling through Instagram you’ll find “experts” giving advice on how to build a more shapely, toned, bigger keester. They utter statements like “just do squats.”, “use this butt pump routine.”, or “I did this new exercise and my glutes were on fire ‪#‎gluteprogress‬!”. The Problem 1. Not only is most of this advice substandard, deficient, and of low quality, they add to the malarkey that the fitness industry is already oversaturated with. 2. People often portray images photoshopped, or of those using drugs when posting. 3. They often don’t provide you with quality, authentic, true value. THE SOLUTION (PART 1) #1: GAIN STRENGTH/USE PROGRESSIVE OVERLOAD If you’re gaining strength, and use more weight over time, you force the muscles to adapt by growing. Common sense but not common practice. Shoenfeld (2010), reports use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy. Although such high rep training can bring about significant metabolic stress, the load is inadequate to recruit and fatigue the highest threshold motor units. #2: TRAIN INTENSELY Intensity has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth. Shoenfeld (2010). 3. USE LONGER REST PERIODS ONCE IN AWHILE Schoenfeld BJ et. al. (2015) reports longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men. No not women, and yes, females do respond differently to training certain ways than males do, however many females could benefit from longer rest periods. TAKE HOME MESSAGE (PART 1) 1. Get stronger over time, with compound glute focused exercises, through a full range of motion. 2. If you tend to chase the burn with high reps, don’t ignore longer rest periods with heavy, lower rep training. 3. Train with intensity. #glutes #booty #bikini #figure #deadlift #strength #hamstrings #muscle #crossfit #powerlifting #bodybuilding #fitness

A video posted by Justin Rivelli (@justinrivelli) on Dec 7, 2015 at 5:20pm PST

 

Why @ilana_devorah3 is crushing some hang power cleans, conventional deadlifts, and single leg dumbbell RDL’s!

 

Ilana, along with every single one of my other clients, doesn’t need her program filled with fluff to stay interested. She shows great attention to detail, works extremely hard, and listens carefully to instruction. Why is she implementing these exercises, in this order, with these rep ranges? 

 

Hang power cleans below the knee (3-5 reps): I’m incorporating these to increase total body power, explosiveness, and athleticism. These are great tool for training strength, speed-strength and strength-speed depending on the resistance you use. I’m having her perform these first when she’s fresh because of the simultaneous demand of technique, strength, speed and precision involved with this lift.

 

Conventional deadlifts (6-8 reps): Included to increase glute, hamstring, and overall posterior chain strength and development. They improve force transfer from the lower, to the upper body. These can also help build confidence, motivation, and mental toughness for many reasons I won’t get into.

 

Single leg dumbbell romanian deadlifts (8-15 reps): I added these in to further enhance glute and hamstring hypertrophy, and to increase hip extensor strength and stability. I’m also using this movement to challenge balance and coordination while strengthening under heavy loads.

 

Warm ups, conditioning, and the like were left out of this post. However, any questions will be answered in the comments section below. I hope this was either entertaining, useful, or got you thinking.

 

A video posted by Justin Rivelli (@justinrivelli) on Dec 2, 2015 at 4:16pm PST

Back Extension to Rowing Variations: There are a number of ways you can perform, manipulate, and structure back extension to rowing variations. With that said, do not limit yourself to performing them in the exact fashions I explain below. —————————————- 1. Bodybuilders can use this as a finisher for back day, or to wipe your glutes and hamstrings off the face of the earth. —————————————- 2. CrossFitters can use this as part of a warm up or WOD, as a way of incorporating more horizontal pulling, and to help develop the upper back, glutes, and hamstrings. Also, don’t be afraid to use a different grip rather than often used pronated or overhand. —————————————- 3. For everyone else, use this for any reason above, or to train the lumbar erectors, glutes, hamstrings, and upper body pulling muscles simultaneously. —————————————- I have also grown to like these more as… —————————————- 1. Surprisingly, you can go pretty heavy. —————————————- 2. If you notice yourself falling out of the position you started in, it may be revealing a weak point. —————————————- If you attempt any of these variations, let me know how they went. If you have thoughts or ideas of your own, let me know what they are in the comments section below. This is why I post these videos! -Justin —————————————- #backextensiontorow #glutes #hamstrings #back #bodybuilding #crossfit #powerlifting #fitness #bikini #figure #physique #muscle   A video posted by Justin Rivelli (@justinrivelli) on Nov 25, 2015 at 7:36am PST

@ilana_devorah3 making this grueling complex look wieldy. Total Body Barbell Complex: —————————————- -Front loaded reverse lunges x 10 -Front loaded carry x 40 yards -Bent over barbell rows x 10 -Romanian deadlifts x 10 -Push ups x 10 —————————————- No rest between exercises, 90 seconds rest after each round. —————————————- I created this complex because… —————————————- 1. It hits most major movement patterns including a lunge, carry, hinge, upper body pull, and upper body push. 2. When you perform it in this order, it feels very fluent, smooth, and rhythmic. 3. Your upper and lower body “take turns”, if you follow the exercises in this arrangement or sequence. —————————————- Some other important notes: —————————————- 1. You can make your own using this template (lunge, carry, hinge, upper body pull, upper body push). There are endless possibilities. 2. I don’t often see carrying variations incorporated in complexes (I actually never have) and believe this is sad. 3. These can improve #strength, #hypertrophy, and serve as a great #conditioning tool. —————————————- Any questions regarding this or any other topics will be answered. #soccer #highschoolathlete #barbell #complex #crossfit #powerlifting #bodybuilding #weightlifting #fitness   A video posted by Justin Rivelli (@justinrivelli) on Nov 23, 2015 at 4:01pm PST

Here are some of my clients performing push ups. This video also displays a simple progression you can use, as you become better at them over time. —————————————- Since my posts are always lengthy I will say just a few more things. —————————————- Push ups don’t get as much attention as they deserve. Especially when compared to horizontal pressing movements like barbell and dumbbell bench presses. —————————————- Since it’s one of the most underutilized, commonly butchered exercises I see on a day to day basis, I figured I would provide you with some common mistakes and solutions to help fix them. —————————————- Just a Few of Many Common Mistakes: —————————————- 1. Letting the shoulders glide anteriorly (forward) at the bottom of the movement. 2. Extreme arching or rounding of the lower back. 3. Leading with your head, instead of the entire body. 4. Poor scapular movement, and winging. 5. Always using partial reps. —————————————- A Few Quick Cues to Help With These: —————————————- 1. Squeeze your glutes, flex your core, and contract your quads throughout th movement. 2. Keep a straight line from the back of your head to your heels. 3. Lead with the entire body, the sternum should hit the ground first, not the head. 4. Your scapula should rotate towards your armpit as you press away from the floor. 5. Use full range of motion the majority of your reps, and keep your shoulder joint centrated. —————————————- Any questions or topics you would like me to explain in greater detail, please let me know. #pushup #progression #chest #shoulders #triceps #core #serratus #powerlifting #crossfit #bodybuilding #fitness #training #bikini #figure #physique #technique   A video posted by Justin Rivelli (@justinrivelli) on Nov 20, 2015 at 11:09am PST

 

A video posted by Justin Rivelli (@justinrivelli) on Nov 19, 2015 at 2:14pm PST

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Like I said, any questions, comments, or concerns etc. just comment on my Facebook page or any other social media platform I have.

Thanks!

-Justin