#Newgoals Soooooo, after an extended absence from the gram I'm back(ish 😂)! What was essentially a planned mini break from daily posts turned into an extended break for no other reason than I was enjoying my summer and just decided to forget about social media for a while (sorry guys 🙈)! During this time I was still training away but found myself becoming bored/unmotivated. I decided it was time to refocus and change things up. So for the last few weeks I have completely changed my focus from bodybuilding , to improving my overall athletic performance. During this time I have started working with the awesome guys at @performancetherapyireland and I am absolutely loving the shift in focus! Here was a clip from some baseline testing before starting an 8 week training block. #newfocus#letsgo#Repost @performancetherapyireland (@get_repost)
Performance member @thebiomechanist making 170Kg look easy for a 1RM Back Squat.
#throwback To a more Orange time 😂.... still a few spaces left on Skulpture online training! 25% discount off your first two months ends Monday!...This is far more than a training plan, at Skulpture we pride ourselves on teaching our clients how to introduce sustainable habits into their lifestyle so they can continue to improve their physiques far beyond the scope of their membership with us! This is as much about educating our clients as it is about making physical changes.ps email in Bio ⚡️ #followthescience#teamskulpture#skulpture#flexfriday
⚡️⚡️25% off all of Skulpture online plans till Monday ⚡️⚡️... want to make long term sustainable changes ?? Or are you an athlete that wants to improve performance?? Email firstname.lastname@example.org and join the team! Spaces are filling up fast 😝💪🏻 #skulpture#teamskulpture#followthescience
⚡️⚡️How to make exercises more Quad dominant ⚡️⚡️... The primary function of the Quads is knee extension. This means that if you increase the range of motion about the knee you can increase the time under tension of the quads. Furthermore, during multi-joint movements if you focus on initiating the concentric portion of the movement with extending the knee, and the eccentric portion of the movement with knee flexion ( as opposed to hip extension and flexion), you can increase the work completed by the quads! Here I have adapted a kick back machine into a quad /knee extension dominant leg press! I am focusing on pushing my foot up and extending the knee instead of pushing my foot away from me, and then making sure I break at the knee before the hip on the return movement! #skulpture#skulpturetips#legday#training
⚡️Post-Comp Recovery ⚡️One of very few photos of a different colour Ciaran 😂...One of the biggest challenges of competing is reversing out of the large deficit associated with prep and returning to a more sustainable BF%. Doing this effectively is extremely important as it influences hormonal recovery. To date there has been very little research on this post competition period but a recent study by Trexler et al. (2017) has elucidated some of the confusion/ anecdotal evidence surrounding this. A few take home points from this study are as follows: (1) overfeeding immediately post competition is unlikely to cause changes in fat mass or lean mass as glycogen is preferential stored (due to the previously depleted state). Changes in body mass immediately post comp are therefore predominantly due to increases in body water. (2) Regaining lost fat mass in the 4-6 weeks post comp is an important factor in ensuring Resting Metabolic Rate returns to normal.
(3) This comes with the caveat that rapidly gaining excessive fat mass may slow the rate of testosterone recovery in males. Therefore gaining weight at a modest pace in a controlled manner is advisable.
Thanks to @helms3dmj for an awesome review of this study in the most recent issue of MASS 💪🏻 #throwbackthursday#throwback#throwbackthursdays#skulpture#nutrition#science#research#healthyeating