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STRENGTH TRAINING

All skill levels welcome. Weights can be intimidating & it is crucial to have the correct form when lifting. Whether you're looking to get started or taking your training to the next level - book with us!

ON LOCATION TRAINING

Sometimes we need exercise to meet us where we're at. Let us show you how to utilize space in your home or outdoors to meet your fitness goals!

REMOTE TRAINING PLAN

Looking for curated routines that are made for specifically for your goals and not a one-size-fits-all plan? Book a session for remote training so we can work together no matter where you are.

Exercise programming 101 #fitnessprogramming #exercisescience #weighttraining #behindthescenes

Dynamic warm up… don’t forget to move today!
#yoga #stretching #movementmedicine #fitnessmotivation

��📣 Consultations are F R E E ! 📣

Train with us in person @hometowngymllc (membership not included) or virtually online to unlock this bundle pricing!

Save more by booking 10 sessions upfront!

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DIY Assisted Pull Up

#setsandreps #weighttraining #pullupbar #pulluporshutup #ﬁtnesstips

What are you investing in?
#Wellness #exercisescience #healthiswealth

There are few activities where your mind truly rests. A meditative state can be measured when the concept of time seems to be non existing. I challenge you to lose yourself in something you truly enjoy today!
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New content is on the way... 🚀

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The conclusion: select the set and rep scheme that feels best for your goals with the level of risk you're willing to accept. Remembering that the weight you choose has to be done with good form and when it can't be, adjust to prevent injury!

#myopinion #yourchoice #exercisescience #workoutplan #setsandreps #fitnessforlife

This is my go to for my clients and myself; it's the best bang for your buck. Low risk for injury with a higher yield for hypertrophy.

Due to the lower risk of injury, this is a good way to work around pre-existing injuries by moving lighter weight - allowing for lifters to focus on achieving a connection with the muscle while being able to maintain good form. Subsequently, this will aid in the healing process of damaged tissue by safely causing inflammation that will ignite the bodies' healing process, bring fresh nutrient filled blood and a macrophage response to clean up damaged tissue.

Word of caution when dealing with a chronic issue whether back or shoulder: slow the tempo of both the eccentric and concentric portions of the lift to avoid bouncing into or out of the joint. If there is an acute incident, allow the area to rest for 48 hours then slowly proceed into movement.

"If the pain is more than three, let it be."

That being said, in my opinion, this is a great rep and set scheme for men and women alike. From breadwinners to seniors who want to avoid downtime due to injury and maximize hypertrophy.

#hypertrophy #fitnessplan #lifting #setsandreps #workoutflow #exercisescience

This could be for seniors in my opinion. The only adjustments I would make is using 1 set. I also wouldn't go about 30 repetitions so that you don't die of boredom.

It's an approach especially for seniors doing things like chair stands and bridges. More lower body focused. Given the studies that correlate lower body strength to longer independence in the elderly.

My only concern, especially for upper body movements with bodies that have shoulder or elbow issues, is do we start getting into overuse syndrome that may cause inflammation to the connective tissues and exacerbate joint issues causing set backs in training protocols? This is just speculation as I haven't seen a study that backs this - just a thought.

#setsandreps #fitnessjourney #seniorfitness #fitnessplan

Three sets of 8 to 12 repetitions is the text book recommendations for hypertrophy. This is a great approach for aspiring bodybuilders, or those without pre-existing injury, trying to achieve that same look. The only reason this is not a go to set and rep scheme for me is that the risk slightly out weighs reward in my opinion. I do think this is something that can and should be micro cycled into your programming given the lower rep range is heavy enough for bone density adaptations. All training comes with a risk factor, our job as trainers and trainees should be to limit this as much as possible for financial and wellbeing reasons. You have to pay to play as they say. What are you willing to spend is the question you will have to ask with this particular approach.

#liftingtips #weighttraining #hypertrophytraining #fitnessjourney #workoutplans

This set and rep scheme is without a doubt my least favorite. It should be used by a very small percentage of gym goers. Powerlifters, crossfitters, egolifters, basically anyone that has no fear of injury and are just chasing that next PR. This is not the group my page will be targeting. This is for the middle agers with a family and responsibility, or the retirees that want to maintain a level of function with the side affect of possibly looking better in your birthday suit. This scheme's risk far outweighs reward - with that being said, I would avoid it at all costs.

#setsandreps #weighttraining #progressiveoverload #bradschoenfeld #programdesign

Skeletal muscle hypertrophy is the increase in muscle fiber cross sectional area that is accompanied by an increase in muscle volume and mass.

This segment will hopefully help you select a set and rep scheme for your programming based on my 20 years experience as a personal trainer, as well as the science provided by studies done by Brad Schoenfeld on different set and rep ranges that elicit hypertrophy. I will give my opinion on risk vs reward benefits and drawbacks as well as my go to for myself and clients.

Keeping in mind this is for the working folk, the retiree that wants to enjoy the benefits of strength training while not eliminating, but mitigating risk of set backs due to injury.

#hypertrophy #bradschoenfeld #setsandreps #progressiveoverload #weighttraining

Things that make you go hmm...

*NOT MEDICAL ADVICE, but do get up and do something.

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The adductor's main function is adduction of the thigh. A good way to remember the difference between (AD) and (AB) duction for the sake of selecting proper exercise to target one over the other **I can't take ownership for this little word play, 'Adduction is when we add the leg back towards the body's medial line. Abduction is when we move the leg away from the body laterally. When something is abducted it is taken away.'

Now that that is out of the way, the adductors are also responsible for pulling the thighs together and rotating the upper leg medial and laterally. They also play a role in knee and hip flexion, hip stability and knee stability, centralizing the femur at the hip and knee joint. The stabilization doesn't stop there – adductors stabilize the pelvis as we walk, sit, and stand. The adductor also stabilizes the lower spine (lumbar) from jerking side to side as we walk and run.

Weak adductors cause knee pain, instability and tightness of the hips, and pain around the lower back (lumbar) area. Reading between the lines while deep diving into the adductors and their function, with all this mention of stability and pain in these areas, a good portion of the population can relate to this. It would make sense to give this forgotten muscle grouping some attention. Weak adductors are also the culprit for groin injuries, which for an athlete is something to consider. Strong adductor can also aid in pelvic floor function by helping to relieve tension in the pelvic floor, something to consider for postpartum women.

Adductors also control pelvic rotation. So sports that call for rotational power such baseball, golf, tennis, and boxing. Any athletic endeavor that requires explosive power generated from hip rotation may want to consider adding in some adduction.

Seeing as there are very few pieces of equipment that focus on targeting the adductors and not a lot of emphasis in most gym goers routines on the adductors. I thought I would share a few movements that I use in my personal practice as well as with clients.

Full transparency I didn't invent these movements. No need to reinvent the wheel.

• Ray and Jeff •
Saying farewell to these two gentlemen. It was a pleasure working with you this summer, I shall miss the banter inbetween movements. After almost two decades in this industry and working in a seasonal location, saying ''til next time' is just as hard as the last time. Remember, "It's not a competition" ...or is it??
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#fitnessjourney #trainersofinstagram #spotlight #endofseason #gymmotivation #goodpeople #healthycompetition

Congrats to all the local businesses that won 'Best of the Vineyard' last night! Grateful to be part of a team dedicated to helping others acheive optimal wellness.
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For the full list of 2023 winners visit @marthasvineyardmagazine
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#personaltraining #healthandwellness #dedication #gratitudedaily #marthasvineyard

BEST PRE-WORKOUT ON THE MARKET! ⬇️
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There's no affiliate link for it unless you want to credit me with the reminder to SLEEP!! Put your phone down, stop scrolling, budget your time in your favor. On average get to to bed by 10:30 pm or earlier and shoot for 7+ hours. It's science.
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Jumpstart your week with our 20 minute ab routine. This is a fast paced routine that is sure to have your core burning, keep it movin'! 🔥

#freeworkout #keepitmoving #abworkout #trainsmart #deepcore

Now available for sessions at the @ymcamv . Inquire at the front desk to get on the schedule!

Jumpstart your week with a 20 minute ab routine coming Monday at 8am in class and listed here on our page. Let's go! ↗️

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▪︎ Casein: slow + sustained recovery
> casein is slowly digested, often keeping you fuller for longer
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**carb heavy**
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With gyms in low supply in recent years, it was hard to fulfill my fitness goals at home like I used to.
TRX reimagined the way I could train anytime, anywhere:
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ABOUT YOUR TRAINER

With over 20 years of experience in personal training and a deep passion for optimizing daily movements, I am dedicated to helping you achieve your fitness goals in a safe and effective manner. My extensive background includes numerous certifications from renowned institutions such as the National Academy of Sports Medicine, Fly Yoga School, and the National Council on Strength & Fitness.

As a top professional in the field, I specialize in creating personalized exercise plans that integrate functional movements essential for daily life. My approach is rooted in a deep understanding of biomechanics and movement patterns, ensuring that every workout not only enhances your physical fitness ability, but also improves your overall quality of life.

I have helped all walks of life and have a passion for working with the special populations. I have worked in conjunction with Physical Therapists, Chiropractors, Osteopaths as well as Medical Doctors to help my clients succeed in building upon the foundations that were established during doctor/specialist supervised exercise prescriptions. Guiding my clients safely through slow progression, avoiding any movements that may be deemed by current guidelines as contraindicated.

Whether you're looking to strengthen your body from an injury, enhance your athletic performance, or simply improve your daily functional movements, I am here to guide you every step of the way. Let's work together to unlock your full potential and achieve a healthier, more active lifestyle.

- Josh

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APPLIED FORCE FITNESS