Avsnitt
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How many of these mistakes are you making? I know I've done these in the past:
1. Using a fixed bar - stop locking yourself in to smaller gains.
2. Letting your upper arm move - why swinging around heavier weights is holding your biceps back.
3. Not creating tension in your upper back - Momentum is fine sometimes, but let's nix that for now.
4. Not squeezing at the top - contracting the muscle = magic.
5. Not training different grip angles & different shoulder positions - in short, you're missing out if you're not varying it.
6. Letting your ego take over - I get it... curling heavy dumbbells makes you feel like a boss. But let's focus on what's important to grow the muscle.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Saknas det avsnitt?
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Wide, narrow, or somewhere in the middle?
• Learning why no one squat stance works for everyone.
• Two specific tests to try and figure out the stance that works best for you. Try these out in the gym or at home.
• Important differences betwee male and female squat stances... in general.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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What other terms are you having a hard time understanding?
Sets & Reps
Load
1RM
Pump
Supersets
Knee Flexion/Extension
Hip Flexion/Extension
Shoulder Flexion/Extension
Supination and Pronation
Abduction/Adduction
Hip dominant/Knee dominant
Resistance profile
Concentric/Eccentric
Tempo
Trisets & Giant sets
RIR & RPE
Drop setWhere to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Sorry, guys... The Flex Fam is women only:
• The clients I want to work with are the ones who are going to actually put in the work.
• You have to be wiling to communicate, put yourself first, and spend time doing things outside of your comfort zone.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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random social media workouts... always.\n• Why progressive overload is the jam and what it means for your butt.\n• Which butt muscle to build and how to do it.\n• What if you focused on doing better rather than doing more?"}" data-sheets-userformat= "{"2":7167,"3":{"1":0},"4":{"1":2,"2":16773836},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":0,"10":0,"11":3,"12":0,"14":{"1":2,"2":0},"15":"Arial"}"> Structured training > random social media workouts... always.
• Why progressive overload is the jam and what it means for your butt.
• Which butt muscle to build and how to do it.
• What if you focused on doing better rather than doing more?Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
random social media workouts... always.\n• Why progressive overload is the jam and what it means for your butt.\n• Which butt muscle to build and how to do it.\n• What if you focused on doing better rather than doing more?"}" data-sheets-userformat= "{"2":7167,"3":{"1":0},"4":{"1":2,"2":16773836},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":0,"10":0,"11":3,"12":0,"14":{"1":2,"2":0},"15":"Arial"}">
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Ever get confused between the two?
• Weightlifting jargon can get confusing, so I try to help you decode it here.
• What muscles are you trying to target?
• Why I'm so obsessed with the nuance of a knee bend.
• Easy tips for staying safe when you're lifting heavy weights.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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My answer is based not only on my experience, but my clients' too:
• I talk about reverse-engineering your goal and how a periodization plan might be what you're missing.
• What is building muscle is the way to achieve your body composition goal rather than just losing fat?Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Easy ways to level up on your bicep training:
• Nerdy bicep brachii anatomy explained so you can level up from basic bitch bicep training.
• Grips, shoulder angles, and resistance profiles (where it's hardest) and why you should care about them.
• Simple tips for stopping the dreaded swinging we've all either seen or done at the gym.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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An easily overlooked, but important topic...
• The importance of breathing and bracing when it comes to safety while lifting.
• What is the valsalva maneuver and how to use it during your lifts?
• Try these out and learn why these metaphors make sense.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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If music isn't the most important thing in your gym bag, I'm a bit concerned.
1. SALT - it isn't just for french fries.
2. Angles grips - it's giving versatility.
3. Versa grips - lifting heavy shit needs a hand sometimes.
4. Heel wedges - it's not cheating and I'll die on that hill.
5. Resistane bands - handy for some movements, but not my main jam.
6. Music - Airpods are my go to.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Which should you be using?
• What are you training for? A sport? Stability and strength? Getting jacked?
• Why differentiating between task and muscular failure is super important.
• Stability during resistance training and specifically how to use it with examples.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Ladies... you've been lied to:
• Discussing the ridiculous things I was told about nutrition and fitness as a woman and how to fight against that.
• What women actually tell me what they want and the juxtaposition of how they're told to achieve it.
• I talk about the truth of getting that lean, toned physique... and that involves eating enough food and lifting heavy shit.
• Why this led me to creating The Flex Fam and how I get amped about women supporting women.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Some people are hell bent on getting the strength to get their first pull-up, and for good reason. Here's how to do it:
• Decide on a grip - this matters more than you think.
• Learn what a "deadhang" is and how it can help you build strength.
• Discussing eccentric pull-ups and why they're lit.
• Build strength with other (similar) movements so you can become the pull-up queen you are.
• Do the thang.Where to find Rachel:
To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply
Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/
Check out Rachel’s NEW podcasts below
MINIFLEX on Spotify or Apple Podcast
MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast
Connect with Rachel on social media:
Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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