BodyBuilding B4 BodyBreaking

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09/26/2026

The Middle Splits: Isometrics 1/3,

When someone starts working towards being able to do the middle splits, they usually brute force stretching their inner thighs until they achieve it or give up.

Although someone could definitely just passive stretch their way there, it would not only take longer, but be detrimental to the health of their hip.

Passive stretching just opens up passive range of motion, nothing active or usable and weak. Active tools like isometrics and eccentric load are the missing link in how most people go about this.

From a programing standpoint it makes sense to do traditional passive stretching first, followed by end range isometrics (Progressive/Regressive Angular Isometric Loading), eccentrically load to-length then the concentric.

Other blinds spots are also just having sound fundamentals, established internal and external rotation.

You can find the whole workout on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/26/2026

Cardio for Fat Loss,

In the context of doing cardio for fat loss, the intensity of the cardio should not be what we strive for.

All too often you’ll see people totally killing themselves on a stair master in an effort to lose body fat, with no regard for how that extended bout of stair climbing (or any overly intense cardio) will impact their weight training or recovery.

If our goal is to lose body fat, not improve cardiovascular endurance or health, then reducing systemic fatigue should be the primary focus in an effort to maintain gym performance and preserve as much muscle as possible.

Your ability to squat/leg press/triple extend productively will absolutely diminish if oodles of hard stairs, miles ran or on a bike is done. If you can’t train as hard because of this, then you aren’t going to give your muscle tissue a reason to “stick around” (this is exponentially more important the leaner you are).

Again, if our goal is to TRAIN our cardiovascular system, thats a different conversation. But for those training for
physique development, turning a blind eye to this could certainly throw away months of hard earned tissue accrued during your bulk.

I am three weeks into my current cutting cycle, down 10lbs from 217 to 207 ish. The only tool being used for body composition management is diet and step count. Your step count is the lowest demanding form of metabolic output we can do, which makes it the best tool to do exactly what we need. I usually get about 6,000 steps per day and plan to maintain that since I am pulling food first this year and need to save a couple cards up my sleeve incase we start stalling out.

There are more ways than one to skin a cat, but like most things, there’s totally an optimal way that I think most people don’t entirely understand.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/25/2026

Cervical Hinge Point Training,

Hinge point training is placing an object on any segment of your spine to be used as tactile feedback to learn how to internally coordinate movement and to train the tissue associated with the segment that is being addressed.

In this case we are doing cervical spine hinge point training in an effort to “find” and stimulate our cervical spine flexors, which is the front side of our neck, our throat. If this was done on our thoracic spine, we would feel sternal spine flexors that are responsible for movement in that region of our spinal cord. If this was done on our lower back, you would be trying to engage your lower abdomen which is associated with the lumbar spine.

It probably doesn’t seem all that difficult to do, but I promise there is a difference between just pushing down on the ball versus being deliberate in contracting the front side of your throat to push down, intension is EVERYTHING here. This man was sweating just from a couple rounds of this alone. 🫢

This type of isometric is just another tool in the toolbox we can use to train our necks. All of the massages and soft tissue work in the world won’t fix your neck problem if you can’t deliberately contract its tissue, this is where the rehab work goes wrong.

Quality of stimuli > Everything 📝

You can find the whole demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, along with a previously done video showcasing how to stretch the entirety of your neck that would complement this drill well, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/25/2026

Introduction to Online Coaching,

Nearly nine minutes of me ranting about how online coaching with me could be of value to you, with time stamps below.

Outside of a gazillion questions about a specific issue someone is dealing with, the number one thing I am asked most on social media is do I do online coaching.

The answer has always been no, until now.

This is something new for me. I’ve never done any form of online training, but feel pretty confident in how I want to approach this and expect the level of service to improve significantly in time as I get a feel for things.

With that said, starting now I will be interviewing and onboarding only 10 online coaching clients to address whatever it is that they need guidance for. Your onboarding will be a video call discussing your goals and assessing whether we are in alignment with one another to move forward with programming.

Topics that the coaching service can address: joint mobility assessment/ programing (not just what you currently can do but what to do as you improve), hypertrophy training (exercise selection and ex*****on), program design (workout structure and volume allocation), nutritional guidance and career coaching (how to create enough value to charge more, be less burned out and bring a better YOU to each session).

Some of these topics definitely overlap, but nonetheless these are areas I am confident that enough value can be brought to make it worthwhile to any followers who are seeking help.

For inquiries, questions or comments, feel free to comment, DM (i’ll be checking these more now), email ([email protected]) or visit our website @ bodybuildingnotbodybreaking.com.

TIMESTAMPS:
Joint Mobility 00:20 - 1:40
Hypertrophy Training 1:40 - 3:10
Program Design 3:10 - 4:30
Nutritional Guidance 4:30 - 5:55
Career Coaching 5:55 - 7:40

Internal Training -> External Training
Joint Specific -> Movement Specific



09/25/2026

Reverse Nordic Curls,

Reverse nordic curls are a solid way to eccentrically load knee flexion, how well our knees bend. Basically all we are doing is resisting our bodyweight against gravity, by using our quads until they are in the fully stretched position.

At face value, this is definitely a pretty advanced movement but is very regress-able so someone can easily work their way towards doing them unassisted, both the eccentric and concentric.

One approach is to just focus on the negative of the rep and break at the hip to bail on coming back up. Another approach would be to use a band to assist you in either the positive or the negative, or both.

There isn’t a “right” variation to do, but you could definitely make it too easy on yourself by using the band when you don’t really need it.

A traditional couch stretch would be appropriate to do before this: passive stretch into new range, eccentrically load to that new end range.

If you have knee pain doing these, you need to ensure you have the ability to rotate your tibia and engage your hamstrings while doing so. This may not be a fix for everyone but for many it would.

You can find the whole demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/24/2026

Side Bends for Lateral Spine Flexion,

Lateral flexion of our spine is such an over looked area not only when addressing back pain but in proper core training too.

You always see people doing side bends with a dumbbell or a plate, with the only focus being to squeeze their obliques (which isn’t inherently wrong or bad), but there’s no emphasis on stretching anything.

You could totally do that drill and find a stretch, but doing them on a hyperextension like this definitely locks your hips down well, allowing you to pivot and promote only movement at the spine.

Tinkering with different degrees of flexion and extension, while being laterally flexed, is another way of creating more specificity in the tissue we are trying to target.

Generally I tell people to relax their stomach on the negative in an effort to create as much length on the opening side, then tighten and contract your core to concentrically flex back upward.

If you get pinching on your closing side, the side thats on the pad, you don’t have enough spine capsule space at one or many vertebrae in your spine to perform this exercise. You need to flip yourself around and lengthen the pinching side until you create enough space to find a stretch on the open side when you try again.

Adjusting the pad higher can help provide more support if this is too challenging, lowering it will give you less support at the hip which in turn creates more demand at the spine.

You can find the whole demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/24/2026

Loading Spine Flexion,

When we look at what is the best way to go about training our joints, for most people a good rule of thumb is to train tissue at length or to length.

At length would imply an isometric contraction in a stretched position, which we’ve gone over and have a demonstration of on the youtube channel.

To length would be eccentric loading, basically taking load from a shortened to a lengthened position while resisting the load during the negative portion of the rep.

For a Jefferson Curl, eccentric loading starting in the standing upright position then slowing leaning over into spine flexion, not hip flexion, until you feel the deepest stretch you can tolerate in the portion of the spine we are targeting to train.

There should definitely be thought given to whether you have your abdomen braced or relaxed, which changes the mechanics of the exercise completely. If we have our abs relaxed, we can lengthen our posterior (backside) spine tissue further than if we brace our core. In a perfect world, both variations would be done to ensure no stones are unturned.

If you get pain from doing these, you need to work on the ability to segment your spine then proceed to doing this with just your bodyweight by trying to touch your toes. But remember, you need to be leaning over at your spine, not your hips. If you have a hard time finding a stretch, spend time in the bottom position, see if you can let a stretch set in and progress this over time.

You can find the whole demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/24/2026

Increasing Straight Leg Hip Flexion,

If you have a hard time hinging at your hip for any deadlift variation or hyper extensions, you likely lack straight leg hip flexion (but it could also be other things like your spine or pelvis).

Hamstrings are all too often broadly labeled as “tight”, which makes people feel the need to just simply stretch them. Yes this can have a place, but it’s unusual for anyone to do an isometric like this within the stretch (PAILs/RAILs).

The PAILs contraction should be felt in your glute/ham tie-in, meaning you are trying to extend your hip out of this flexed position. You are NOT trying to bend your knee, otherwise you you’re doing an isometric for knee extension not hip flexion.

The RAILs contraction, would be trying to shorten your quads in an effort to get deeper into hip flexion.

If at any point your have a hard time maintaining a straight knee or feel this in your lower back, whether thats during the passive stretch or either contraction, you need to adjust yourself accordingly to ensure you are engaging the right line of tissue as effectively as possible.

You can find the whole demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/23/2026

Training the Sprain,

The vast majority of ankle sprains involve exceeding an individuals capacity to invert their ankle.

Injury occurs two ways: exceeding range of motion or exceeding load bearing capacity. Range of motion can be trained through stretching, while load bearing capacity can be trained through isometrics.

This PAILs/RAILs set up is just one approach that could be taken: passive stretch the outer ankle, contract that lengthened outer ankle tissue (the PAIL) then try to contract the inner ankle tissue by going deeper into the ROM (the RAIL).

If you have a hard time “finding” the contractions here, you aren’t alone. This is probably one of the harder ones to feel out. If thats you, do your best anyway and at minimum do the passive stretch plus some really intentional ankle CARs.

If you have a history of ankle sprains, ease into and don’t go all in out the gate. The more sprain history your ankle has, the lower your threshold has become over time and that is something you need to develop over the course of weeks/months.

You can find the full demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



09/23/2026

Expanding Shoulder Internal Rotation,

Having sufficient internal rotation is a fundamental component of having a healthy shoulder.

So often we see people doing external rotation drills with bands, cables and dumbbells but internal rotation doesn’t get the same attention.

Most issues during chest pressing movements, along with a lack of pec development, can be attributed to a lack of internal rotation.

A sleeper stretch like this isn’t anything new, but I don’t think I’ve ever seen anyone actually doing it in the gym, let alone doing isometrics.

It is so important to ensure you don’t have pinching on the front side of your shoulder when finding the stretch. We should only be feeling a stretch on the back/top side of our shoulder capsule and if we can’t find it, we need to adjust our positioning accordingly.

You can find the whole, less edited demonstration on the BodyBUILDING, not BodyBreaking Youtube channel, link in bio.

Internal Training -> External Training
Joint Specific -> Movement Specific



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