How To Do Hack Squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Your legs are strained with your back against the backrest. Your shoulders are wedged under the pads with your feet averagely apart :

  • Inhale, unblock security and bend legs.

  • Back to the start position and exhale at the end of the movement.

This exercise works quadriceps :

  • More your feet placed forward and more your glutes work.

  • More your feet are spread and more your adductors work.

Attention : To protect your back, it’s necessary to squeeze your abs to avoid lateral movements of the pelvis and spine.

Adaptation to bipedalism

human being chimpanzee bipedalism glutes

Chimpanzee (who is our close relative) has a large torso size and poorly developed glutes. Because of this, chimpanzee has difficulty in straightening the core and difficulty walking in biped mode.

Human being is the only primate to be adapted to a totally bipedal movement.

The human being developed the gluteus maximus muscles to adapt to bipedalism. It’s for this reason that the torso’s size decreased to facilitate to put the core in the upright position. The human being has something more that the gorilla and the chimpanzee can’t do. The human being can block the knee joint in extension to stay upright with less energy.

Share this article if you think it can help someone you know. Thank you.

-Steph

Adapt Your Training To Your Morphology (Part 1)

morphology

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, it’s really important to take into account individual morphological differences. Especially for squat and deadlift.

Squat and deadlift have a different muscular work for a brevilineal person and a rangy person

A brevilineal person has a proportionally long torso and short limbs. An rangy person has a proportionally short torso and long limbs. This has nothing to do with height, muscle development or adiposity. Which means that a person can be a small fat rangy or a tall skinny brevilineal.

A brevilineal person have facility for squat because their short femurs makes that the torso is little inclined. This limits lower back and hamstring tension. As a result, the movement can be done in relative safety and the brevilineal person can almost exclusively focus on quadriceps work. It’s for this reason that almost all squat champions are brevilineal. An impressive example is that usually dwarves monopolize podiums of small categories in powerlifting.

Rangy people have more difficulty to do squat because their long femurs makes that the torso is very inclined forward. This puts hamstrings, adductors and gracilis in a dangerous position. Rangy people must fight constantly to not be out of balance forward.

It’s also important to pay attention to the back’s position to avoid rounding the back. Having the round back causes serious spinal injuries like the famous herniated disc.

Rangy people doing this type of squat leaning forward works much muscles of gluteus maximus which have the function of straightening the pelvis, torso and all erectors spinae muscles that try their best to avoid the rounding of the back.

As a result, the squat for long limbs is excellent for developing powerful glutes and lumbar spine. On the other hand it requires a lot of concentration for the positioning of the body during the movement. It should be noted that more weights are heavy, the more dangerous the movement’s execution.

For rangy people who really want to work quadriceps, it’s advisable to use incline machine like « hack squat ».

Difficulties change side

change side

For brevilineal people who are the kings of squat, there is a reverse medal. They have a lot of trouble to do deadlift.

Brevilineal people with short legs should bend their legs to take the barbell. Sometimes their femurs are almost horizontal and this position requires a lot of energy to start the movement.

On the other hand, rangy people can take the barbell with their legs half bent. With this position, quadriceps can us the maximum energy to start the movement. The morphology of the rangy people allows them to lift heavier weights than brevilineal people despite a tilt of the gluteus and erectors spinae muscles

It’s for this reason that almost all of the deadlift champions are rangy people.

morphology brevilineal rangy

morphology deadlift

Ankles flexibility

ankle morphology

The ankles flexibility has a great influence on the squat’s execution.

Ankles flexibility may be influenced by musculotendinous limitation (such as significant calves retractions) or bone limitation. For example, if the dorsal flexion (the fact of raising forefoot) is limited, the squat technique is completely modified.

The lack of ankles flexibility limits the shifting of the shins forward and the advanced knees. This makes it necessary to squat with the buttocks very back and the back leaning forward, which has the effect of working intensely the gluteus maximus and the spine erectors muscles.

Squat with an excessive inclinaison of the torso put dangerously tension on the back muscles of the thighs, adductors magnus, gracilis and increase the risk of muscle tearing.

It should be added that the positioning of the femurs below the horizontal has the effect of rounding the back, which increases the risk of vertebral damage. This squat requires a lot of concentration for the positioning of the body during the movement because the more the weigh is heavy and more the movement’s execution is dangerous.

Be careful, whether for the squat or the deadlift, having stiff ankles make it difficult to flex our legs even if the femurs are horizontal.

morphology deadlift

Finally, the cantilevered that is more important for deadlift than squat, this is requires quadriceps to provide more strength to extend thighs on the legs.

To read Part 2, click here.

Share this article if you think it can help someone you know. Thank you

-Steph

Hack Discrimination

hack

I watched a Olivier Roland’s video  and there is good stuff.

You company can help you to avoid discrimination. Discrimination is something real in our society. According to skin color, country of origin, sex, diploma, etc, you may be victim of discrimination. People can refuse you to hire, be paid less or not evolve at the same speed as the others, etc and it’s often insidious. Nobody will tell you in front but it’s in the thought of people.

Create your company is one of the best way to hack discrimination and to ensure that you suffer less of this discrimination.

Look, when you use a product or a service from a company, do you ask to see boss and employee diplomas ? No, because you see that this company is effective and it meets your needs.

But when you’re looking for a job, you know that diplomas are important. If today, it’s hard to you to find a job you like because you don’t have the diploma or you stopped school too early, create your company allow you to hack this problem efficiently.

Attention, there are some domains where this hack doesn’t work like medecine, lawyer or notary. Diplomas are necessary for these protected jobs but it’s a minority of jobs in relation to all jobs of the world.

Let’s be clear, it doesn’t mean that discrimination will disappear by magic. By exemple, if you’re in a racist or sexist environment that you’re employed or that you created your company, you will have the same problems but there is a way to have a company which greatly reduces discrimination. Create a company on internet, an internet company.

Internet company

internet company

Create an internet company help to reduce discrimination because people doesn’t ask to have face-to-face interaction. You can sell in the whole world and you don’t have to put your picture on your website. By this way, you hack discrimination. Even if you choose to developp your « personal branding », you have a huge leverage in the whole world that you help you to hack effictively discrimination.

It requires to have an entrepreneur’s mindset, take matters into your own hands and move your ass.

I’m not saying that we shouldn’t try to change society but changes in society take decades. Here you have a concrete solution to reduce discriminations that keeps you from evolving as fast as you want

-Steph

Be Limitless Like In The Movie

limitless

I read an Nerd Fitness article  and there is good stuff.

You’ve heard we use only 10 % of our brain. Do you imagine be able to use 100 % of your brain ?

The book and the movie « Limitless » are based on it and when I watched the movie, I liked it. A lot of people liked because we dream about it for years.

« Limitless » is the Eddie Mora’s story who by chance find pills that give a unlimited power to his brain. He write a book in 4 days, he leans several new langages, he stops smoking, he lose weight and gain muscle. He earns a lot of money in stock market.

This guy transformed his life in video game (he becomes a little bit like James Bond). Is it possible to become more productive without medications ?

How

To become limitless, here is the list of things we should be able to do :

  • Read more often – We can read a book very very quick and remember all the important things.

  • Write a book – We can write a book in few days or weeks instead years.

  • Learn a langage – We can talk a langage in few weeks and we can have a nice conversation with people with that langage is their native langage.

  • Have an excellent physique – We can train in an effective way without spend several hours in the gym to see results.

Maybe you will change some things in this list but I think this list is fun.

The concept is to accomplish more things by spending less time :

  • The ability to retain more information

  • The ability to spend more time to learn

  • Make the time you spend learning to be more effective

  • The ability to learn more different things quickly

First : Exercice

exercice work out

Here a excerpt from an article of Scott’s website « Live Your Legend »  :

While on a boat with Richard Branson, a man asked « How can I be more productive ? » Keep in mind, Richard is the founder and operator of a 400-company conglomerate. He also has dyslexia and a pretty piss poor academic track record.

Yet somehow, from space travel to deep sea exploration, to music and cell phones, this guy has literally been able to accomplish a bazillion times more than the average Joe. And he’s still only 61.

Hence, the crowd of boat passengers hung on the edge of their seat cushions in anticipation of what turned out to be an unbelievably simple answer…

Richard responded: « Work out ».

Charles Basch of Columbia University summarized how exercices affect functions :

  • Increase oxygen flux to the brain

  • Increase brain neurotransmitters

  • Increase neurotrophins that ensure the survival of neurons in the areas responsible for learning, memory and higher thinking

Dr John Rathey who wrote « Spark: The Revolutionary New Science of Exercise and the Brain »

 

and « Driven to Distraction: The Study of Attention Deficit Hyper Disorder »

 

 

give many studies on physical activity and the increase of focus and the increase of the memorization when we study. « Exercices don’t make you more intelligent but they help to optimize the brain to learn ».

It’s with this study that  Charles Hillman discovered that do a few phyical exercices before school can increase memory of 5-10 % among children.

Second : the plan

Malcolm Gladwell says in his book « Outliers »

that people become expert after 10 000 hours of pratice. Warning, you must learn in the good way, otherwise you become an expert by doing it with a bad execution.

It’s mean, if we learn something in the good way, 8 hours per day everydays, we should be an expert in 3 years and a half.

But we don’t have all this time and we don’t want to be the master of the experts.

When we learn a langage, a dance, a martial art or a new musical instrument, we need to identify the key movements or the key words. We need to become proficient in the skill. Don’t worry about the rest of the stuff.

Exemple :

A new instrument

Rather than studying complex compositions of classical music, look current music and studies the patterns.

  • If you learn basic guitar chords, you can learn 80 % of popular music.

  • If you learn basic piano chords, you can quickly learn pop music you always wanted to play.

The goal isn’t to to play in a symphonic orchestra but to learn the basics and take pleasure in making progress.

Look this book « The Talent Code »

 

to have more information to learn properly.

Third : Environment

environment for success

Now our brains are ready to learn and we identified the skills or goals we want to have, it’s the time to create an environment for success.

I wrote an article to create your headquarter . We will do the same thing to help us to become limitless.

A : Stop to being multitasking

Often people advise to be able to do several thing in the same time but the only thing this behavior do is to decrease your ability to learn and your productivity. Look the results you have when you work and every 10 minutes you watch a video on YouTube. Every time you change activity before you finish, you become less creative and productive.

Si you want be productive, focus on one thing and finish it. If you learn a new langage, dedicate time only for it and nothing else.

B : Remove all distractions

Often people thing they can do their passion in evening around 21h-22h (9pm-10pm). It’s not true because people are distracted very easy all day. They spend a lot of time on Facebook, Youtube, Gmail, Instagram, Snapchat, etc. Then when everybody sleep, it’s at this moment they work on their passion.

Work on your passion immediately after your school/work and you will see the difference. It’s guarantee !

There are apps like « Self Control »  to allow you to not be distract any more

If you want write a book, go in a boring place. Don’t go in a place where there is a lot of cool stuff.

If you want read a book, go in a place where there isn’t TV. Don’t be tempted or cancel you cable (we can watch everything on internet now).

Be Limitless

Here principles :

Exercice. In the morning 10 minutes of bodyweight’s exercice

Plan. You know exactly the 2 skills you need to study and they must be done before 16h (4pm).

Environment. Blocks for a certain time websites that can disctract you. Cancel your cable also.

Hack

hack

Everydays

James Clear’s tip . If you learn a musical instrument or a langage, do it for 5 minutes each day. Create this habit is more important than the « perfect » time.

Use help of others

If you want learn something quickly, you can find some people who learned this skill quickly. Ask to this person how he/she learned this and test it.

Make mistakes the 1st day

You can learn a langage with a grammar book for years but if you don’t speak this langage with people, it’s useless. It’s like deadlift or something else, accepts that failure is a part of the process to be better.

Learn 1-2 new skills

Learn Taekwondo, piano and spanish is too much. Select 1-2 and stay focus on it.

Different kind of music

If you try to read more or be more productive at work, experiment different type of music like rap, electro, classical music, movie soundtrack, etc. At different moment of the day, you need to be in a different state of mind (calm, aggressive), use music to be more productive.

Sleep more

In the movie « Limitless », Eddie Mora lives with the minimal hours of sleep every day. In the reality, it isn’t possible to sleep 4h. A body lacking sleep functions similarly to an intoxicated body  .

What skill or goal you want reach ?

-Steph

Do you want a free training program ? Click here 

Quickly Build Self-Confidence

self-confidence

I read an Nerd Fitness article  and I want to share this with you.

Self-confidence can be quickly build ? This is one of the traits that everyone want to maximize. It’s a huge impact for the first impression.

To be sure that you and me are on the same frequency about confidence :

James Bond – He’s an incredible ability to stay calm and cool under pressure. He’s able to tell you a subtle « punchline » in incredible situations.

Your best female friend – she can initiate a conversation with anyone and become a good friend in minutes.

Your friend that quickly evolves into a company and you have the impression that he has it from birth.

Can we build our confidence or is out of control ?

What’s self-confidence

self-confidence

I’m not speaking of people working for 6-packs or people who follow seductions courses (yes, I did, I admit). These approaches to build self-confidence aren’t complete, they doesn’t create a real solid foundation. If you read the Neil Strauss book « The Game », I advice you « The Truth, an uncomfortable book about relationships ».

The true self-confidence shows to the world who you really are (and it excites you). Think about your friends that changes behavior when they want to try to impress anyone. I know you’ve seen it several times and it’s weird !

It isn’t necessary to change who you are to impress someone, stay who you are and still progressing. We all work for progress, but we also need to respect ourselves. We work every day to self-improvement.

Could you think of what kind of self-confidence you want to build :

  • The quiet confidence of someone who commands respect ?

  • The boisterous person enters in a room and everyone wants to become best friends with ?

  • The lovable goofball that doesn’t take itself too seriously ?

Once we found the kind of self-confidence we want to build, we can apply this following tips.

Moves with confidence

self-confidence pose

Do you know that sitting in a certain way just a few minutes before an appointment or an interview can boost your chances of success ?

This is crazy, right ? This is really serious ! Just by changing your posture, you can psychologically develop more confidence in few minutes. You don’t believe me ? Ok, now uses a posture where you look to have a great self-confidence.

You feel better ? You feel you can do whatever you want ?

That’s non-verbal communication. This is how we stand, how we walk, how we look. Once you understand these things, you can « hack » your body language to increase your self-confidence unconsciously.

There is an Amy Cuddy’s video about this subject .

By having a self-confidence posture before entering a tense situation you’ll unconsciously adjust your brain to respond to this situation.

Here some examples of « great self-confidence » that you can use before an event where you need to have more self-confidence :

  • Hands raised above your head in a victory pose

  • Hands on hips like Superman or Wonder Woman

  • Legs crossed and hands behind head

  • Sprawled out across a seat

Mark the first impression

self-confidence move

Social interactions can be a challenge for some people. Even the most confidence looking person can be a « zero » in social interactions and expects that other people start the conversation.

There are 2 important tips, scientifically proven, that will make you appear more confidence :

Smile – People will respond to the emotion you project. If you project « I’m happy and cool », they will want to be happy unconsciously. The best thing to do to have your brain happy is to start a smile. These studies A  and B demonstrates that. Smiling makes you happier and improves how you think and how you feel about yourself.

Look in the eye – This is a challenge for most people. Do you look the ground when you walk to avoid looking people in the eye ? Or if a person look you in the eye, you turn your head ? Most people do that automatically and shouts « I don’t feel safe ». As you develop your self-confidence, concentrate yourself to keep your eye contact.

An article about eye contact says that studies  have shown that people who had a good level of eye contact (look in the eye) were perceived a being :

  • Most dominant and powerful

  • Warm and friendly

  • More attractive and friendly

  • Most qualified and competent

  • More trustworthy, honest and sincere

  • More confident and emotionally stable

If you have an appointment or an intense conversation with your teacher or your boss, maintaining eye contact is a demonstration of confidence and self-respect.

Test ! While you walk down in the street, keeping eye contact with a stranger. If the stranger looks at you, keeping the eye contact even if your brain tells you the opposite and made a smile briefly and continue your way.

Tell me how was the test and do you have other tips to build your self-confidence ?

-Steph

PS: Do you want a free training program ? Click here

Dodge This Like In Matrix

dodge bullets matrix

Neo: What are you trying to tell me ? I can dodge their bullets ?

Morpheus : No, Neo. What I’m trying to tell you that when you’re ready, you won’t have to.

We’ve all seen this really too cool scene in The Matrix when Neo learns how the Matrix works. You’re probably tell you : « Wow ».

Believe it or not but what learns Morpheus to Neo, you’ll learn today.

I spent the last few weeks to live like Neo, see how the Matrix works. The result is that instead of dodging bullets, I better control my life now.

If you feel that your life is in slowmotion or you want to be healthier and happier but it never worked, this article is for you.

It was a rude awakening, but now I feel like Morpheus, which means that you, you’re Neo.

morpheus neo matrix

Instead of learning to avoid bullets, we’ll stop the agents Smith before they shoot.

During the coming weeks, you will destroy all the agents Smith that are on your way.

You need to build yourself an environment that prepares you to win (like the Batcave) and you need to build your life in a way that you can easily operate at maximum efficiency in our program.

This reminds me a quote:

« I write only when inspiration strikes. Fortunately, it happens at nine o’clock every morning ». S. Somerset Maugham

If you’re really interested in changing your life, the more you break into systems and then you work on to improve, the more long-term success you will have. No motivation or superpower is required. Just the results.

hack matrix

So stop accepting the Matrix for what it is and hack the systems to build your own rules inside the Matrix.

Stop Dieting – It’s a bandage. Make fundamental changes at a deeper level.

Find exercises that you like – Change your life in the source code means finding sustainable long term activities. No temporary miserable activities just to lose a few kilos (pounds).

Create systems for school / work too – Going to school or to work excited and returned to home proud.

Starts really small – Think big, big system. But when you begin to change, you have to change one line of code at a time. Select a habit to build a very simple and basic thing then uses this new habit for weeks. 5-minutes walk every day for 30 days is much more powerful than 2 hours walk for 2 weeks and stop.

With each system that you change, with every update of the source code in your Matrix, you’re approaching to the Neo’s level.

neo hack matrix

This comes from someone who used to get up late, always say that he was « too busy », to do things at the last minute and never achieve the things he wanted to do.

Now ? I hacked the code to its source and I can do more things that I never did in the past. I haven’t yet learned to fly but agents Smith are afraid (Cool !).

improve lifestyle

Can I know how you’re planning to hack the Matrix ?

-Steph