Some great morning material here from @stopchasingpain.
Trauma for one person isn’t the same for another. Each has a different perception
What may seem trivial to you can be catastrophic for someone else
Chasing the event usually doesn’t get ya far, focusing attention to the individual response is the creamy filling
We need stress. Without it we can’t adapt and become more resilient. Stress isn’t bad. Dose and response are pivotal
Trauma is innate to living. Finding ways to keep moving forward in the wake of it is the mission
1. ✔️The size of the trauma doesn’t coincide with the response. Little can be über big
2. ✔️Knowing you are not alone is a linchpin to healing
3. ✔️ A feeling of safety is fundamental to healing
4. ✔️ Believing you can make your way back afterwards makes all the difference
5. ✔️ The body becomes locked in a neurological freeze pattern and movement can be healing
‘In response to threat and injury, animals, including humans, execute biologically based, non-conscious action patterns that prepare them to meet the threat and defend themselves. The very structure of trauma, including activation, dissociation and freezing are based on the evolution of survival behaviors. When threatened or injured, all animals draw from a "library" of possible responses. We orient, dodge, duck, stiffen, brace, retract, fight, flee, freeze, collapse, etc. All of these coordinated responses are somatically based- they are things that the body does to protect and defend itself. It is when these orienting and defending responses are overwhelmed that we see trauma.’-Peter Levine
So I missed #transformationtuesday but today shall do. .
This off season is all about growth. Top picture was this June’s competition where it was evident to myself that I needed to work on my shoulders and lats more. As of yesterday I think I am on the right track. Cannot wait to see how much I can improve yet again!
21 Reps to Bigger Shoulders
by Nick Tumminello @nick_tumminello
I've never understood why bodybuilders apply 21's only to their biceps. The way I see it, 21's are a simple and versatile overload technique that can easily be applied to almost any strength exercise. As a refresher, 21's are usually performed by doing 7 partial reps at the top of the range of motion, 7 more partial reps at the bottom range, and finally 7 full-range reps. But, as with all other overload methods, certain techniques work better with some movements more than others, like focusing on the mid-range of the movement.
Dumbbell Shoulder Press 21’s
You can do this either seated or standing. Since the lever arm is the longest in this exercise when the humerus is parallel to the floor, the isometric is performed in that position.
7 Mid-Range Partial Reps
7-Second Mid-Range Isometric Hold, opening and closing your arms
7 Full Range of Motion Reps
#Repost @jpfux511 (@get_repost)
What’s the secret of big shoulders . In my opinion it’s rest. Every chest workout is also a shoulder workout so I train chest & shoulders together what gives me a lot of rest till I train shoulders again . Used to do about 8 sets for chest and 5-6 sets for shoulders (rear shoulders I train with back). Here my two most used shoulder routines right after chest.
1)6 sets of dumbbell shoulder press (1. Set 15 reps 2.-4.Set 8-12 reps 5. Set drop set for 7/7/7 reps 6. Set 15-20 reps)
1. front lateral raises 2 sets 12-15 reps
2. side lateral raises 2 sets 12-15 reps
3. Machine shoulder presses 2 sets 8-12 reps
This are my 2 most common shoulder routines , don’t really need a lot right after chest
Occasionally I did start my shoulder workout with a 50 repetitions side lateral raise shock set but not more then every third week