Relentless Training and Nutrition

💥Seated Cable Rear Delt Flies!💥

This variation of the rear delt fly movement is very effective at growing your rear delta and shoulders! Compared to dumbbells, the use of cables are more effective due to the constant time under tension and strength curve the cables give you! Make sure to use a seat/chair to prevent your legs/hips from compensating!

When executing the seated cable rear delt fly:

1. Keep the elbows slightly bent the whole movement as you pull the cables

2. Focus on reaching away from your body as you pull to prevent the traps from compensating

3. Don’t retract your shoulders blades like you would in a row to prevent your upper back musculature to take over the movement instead of your delts

Give this variation a try and let us know what you think! DM us to schedule a consultation and we’ll get you started on your fitness journey the best way possible!

💥Lat Pulldown Variation: Kneeling Cable Lat Pulldowns!💥

Compared to the traditional seated lat pulldown, the kneeling cable lat pulldown activates the lats more effectively producing better growth and strength progression in your lats. There is greater tension put on the lats in the eccentric portion of the movement and the tension is better aligned with the diagonal direction of the muscle fibers in the lats. This variation also doesn’t allow you to compensate with other muscle groups to lift the weight as much compared to the traditional lat pulldown.

How to set up and execute the Kneeling Cable Lat Pulldown:

1.When setting up the exercise, make sure to set up a little bit in front of the seat. You want to make sure you are pulling from an angle, not straight up and down

2.Contract your glutes and make sure your hips remain touching the seat your whole set

3.Tuck in your elbows as you pull and don’t let them flair out wide

4.Go slow on your way back up and do a slight pause at the bottom as you want to maximize time under constant tension

Give this variation a try and you will see better results in your lats and back musculature! DM us to schedule a consultation and we’ll get you started on your fitness journey the best way possible!

💥Client Spotlight!💥

Today was my client’s first time squatting underneath the barbell setting herself a new PR! When we first started working together, we wanted to improve mobility in her hip, knee, and ankle. After working together twice per week we have been able to not only increase her mobility, but her strength and confidence!

We are currently working on strengthening and learning how to brace with her core during squats and deadlifts. By doing so, she has been able to increase her flexibility in her hip flexors, quads, and hamstrings.

So proud of all my client has achieved so far and I can’t wait to see where she may progress from here!

Want to improve mobility and range of motion? Shoot me a DM and we can get you started on your fitness journey!

💥Client PR by 10 lbs!!💥

First time with 225 lbs on bar!! My client Chris and fire fighter was able to get 3 reps at 225 and has had insane strength gains since we started working together!! 🏋️ Training 2 times a week, he has significantly increased is strength in bench press as well as many of his other compound exercises!!Chris absolutely killed this set!! Super excited to see his progress!!

Interested in starting your fitness journey and achieving your fitness goals? Shoot me a DM and we can get you started!

Foot Elevated Bulgarian Split Squats💥

Elevating your front foot on split squats will increase the range of motion of the movement creating more hip and knee flexion (if you have the mobility). Doing so will greatly increase the difficulty of this exercise and put a lot more tension on the glutes, hamstrings and quads due to the extra range of motion. There are also different variations and techniques that can be used in this exercise to put more bias on the glutes/hamstrings or quads💪

Bulgarian Split Squats are also very good for single leg strength and will help with any imbalances we have in our legs. You will also see an improvement in your balance from doing these consistently!🔥

Try these out in your next Leg Day and let me know how you like them!💥

Don’t have a seated leg curl machine at your gym? No problem. Try these💥

Find an object you can comfortably elevate and rest your hips on while performing a leg curl.

By elevating our hips in the lying leg curl, we will create a greater degree of flexion in our hips. Just like a seated leg curl machine would. Doing so, will put more focused tension on our bicep femoris long head and our upper hamstrings as well as other distinct benefits compared to a traditional lying leg curl👊

There are different benefits to doing both lying, and seated leg curls. Optimally, we should include both into our programming or periodize them into at some point so we can reap the different benefits of both💪

Train with purpose🔥

Try these out and let me know how you like them!

💥CLIENT PR!!!💥My client Kapil has excelled at these Trap Bar deadlifts very well ever since I added these into his program a couple months ago. He hit a PR here at 205lbs for 10 reps and the best these have looked and moved since we started doing heavy deadlifts. Clients here at Relentless Training and Nutrition are always killing it in the gym hitting PRs because we give them a plan set up for them to SUCCEED!!!💪

If you are interested in personal training or my nutrition coaching services, shoot me a DM! We can started today and I’ll get you on the right track to your health and fitness goals!

💥CLIENT PR!!💥My client Chris hit an absolute insane 1RM PR for 315lbs! Super proud of this guy, he has been killing it in the gym with me and his progress is definitely showing. Still working on some technique and mobility issues but he has definitely come a long way. When we first started working together approximately 7 months ago he struggled with just full ROM in a bodyweight squat and was not able to do a back squat under the bar. After fixing some mobility issues he was able to achieve full ROM and his strength strength started going up. And now he is able to squat 315lbs!!💪

If you are interested in personal training or my nutrition coaching services, shoot me a DM! We can started today and I’ll get you on the right track to your health and fitness goals!

💥Client PR!!!💥 My client Samer hit an absolute insane 20lb PR on bench press for 9 reps! His previous best was 95lbs for 7 reps and here he hits 115lbs for 9 reps💪 Super proud of Samer for putting in the work in and outside the gym and his progress shows that🔥Excited to see him keep making progress! Clients at Relentless Training and Nutrition get results and progress period. No matter what their goals are👊 DM to get started training and we will get you on the right track to achieve your health and fitness goals today!!