Medial Delt
Joe Harrenstein

Medial Delt, Cable, Y Raise

https://youtu.be/U9IKsD7WwQ8 Setup: use a bench for chest support, the path of the cable should pass “through” the shoulder joint Profile: the closer the bench the lighter it will be as you move toward the top Start position: arms extended out but within active range of the medial delt (aka) you should feel the delt End position: where you can get the medial delt the shortest, this will vary for everyone so test without weight first

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activation mind muscle connection
blog
Joe Harrenstein

Muscle “Activation”, the When and How

When I’m discussing muscle activation I’m, in short, looking for my client to be able to feel the targeted muscle working. Nothing more, nothing complex. Activation exercises get beat to death these days and what you shouldn’t do is turn your workout into one big activation session. Here are my thoughts and guidelines on how to not do that and still be able to get a solid mind muscle connection to create the best contractions

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bodybuilding improve physique
blog
Joe Harrenstein

Improve your physique this new year

32 years old, and 2019 will be the year I improve my physique the most. I never quit working hard, I never rest on my goals, I am always moving forward. Yes, I take time away from all of those because that is balance, but I never stop. Which is why 2020 will be better than 2019 too! I am obsessed with learning more about how to improve my physique as well as my clients

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blog
Joe Harrenstein

Getting the most out of your working sets

When your program calls for 3 sets of 15 reps what are you doing? Jumping right in Getting blood flowing Dynamic stretching Specific activation exercises Warm-up Sets Hint…. You should be doing all of them, EXCEPT #1! Jumping right is in simply asking for injury and ineffective workouts that result in little to no muscle gain.  The risk and reward are both compromised!  Using the other 4 steps will allow you to make the absolute

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tools for your nutrition toolbox cheat meals refeed high carb day diet break
blog
Joe Harrenstein

5 Tools for Your Nutrition Toolbox

Cheat Meals, High Carb Days, Refeeds, Relaxed Meals, Diet Breaks What are they?  And more importantly, how do you use them!? The first thing you need to understand is that these are all tools in your nutrition toolbox to improve adherence, performance, body composition, and hormone balance.  They are not universal and each one has their unique uses.  I’ll jump right into the basics of each one and explain when and where I use them

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three factors for muscle growth
blog
Joe Harrenstein

The only 3 factors that cause muscle growth

Tension, Stress, and Damage. These three factors elicit growth of muscle cells.  Each one is important, each of them intertwine, and they should all be use appropriately in a good training program if growth is the main objective. Tension – the measure of the difficulty in which you challenge the muscle. For this factor to work you must place the muscle under passive (stretching) and active (flexing) tension.  You would do this by taking the

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10 simple habits to lose fat and build muscle
blog
Joe Harrenstein

10 Simple Habits to Lose Fat and Build Muscle

These 10 simple habits that you can implement starting today will help you lose fat and build muscle. These are all simple principles, but most of us neglect many of them!  Surrounded by quick fixes and magic pills, these just seem too easy!  And guess what… THEY ARE!  Which is why this blog is going to be so beneficial to you!  You can literally start implementing these right now, TODAY, and with consistency you will

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is fitness holding you back from advancing and succeeding at work and your career
blog
Joe Harrenstein

Is your success at work being held back by your fitness?

Do you feel like you don’t get noticed at work? Do you feel like you just can’t quite get to that feeling of success?  Fitness can have a massive impact on your success at work! That is a lonely and miserable place to be.  Whether it is at work, in relationships, in social settings, in self-confidence, or in your appearance, it bleeds into all of the others and brings them all down.  If you are

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improve your workouts and training by increasing your intensity with muscle building techniques
blog
Joe Harrenstein

Improve your workouts using Intensity Techniques

Intensity Techniques These intensity techniques can be added into any workout program.  They can help you push through a plateau, make your workouts fun and exciting, or just allow you to add some variation into a program while still performing the same exercises.  Each one is unique, has its pros and cons, and while some can be used frequently, others should be used sparingly.  They all have one thing in common though, they all increase intensity!

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