5 Tests To Stay On The Gainz Train

It’s a fact – most people are physically not ready to train. In fact, most people are injuries waiting to happen. Therefore, in my ingenious ways, I designed a series of tests will make sure that there are no time bombs hidden in your body which could derail “the gainz train”.

Simply run the following five tests at your next workout and see where you are.

5 Tests To Stay On The Gainz Train

TEST #1: The Rotator Cuff

Sit on a bench, with one foot elevated. Then grab a small dumbbell, prop the elbow against the knee and rotate the weight upward for 10-12 reps. If you can not use 8-10 % of your incline bench weight, you are on the fast track for a blown out shoulder.

The Fix

3 x 10/10 barbell pullovers and pushes on the floor.

How to: Lay on the floor, grab a small barbell, perform 10 pull overs and 10 overhead presses, where you simply roll the barbell away from your head. The goal is to keep the shoulder blades and elbows close to the floor.

3×10 inward rotations at the cable
3×10 outward rotations at cable
3×10 reverse shrugs.

How to: This exercise is set up as follows: sit at the lat pull down, medium wide overhand grip. Pull the shoulder blades down for about 2-3 inches without bending the elbows. The goal is to work the lower part of the traps, without involving the latissimus or the biceps too much.

TEST #2: Wall Slides

Stand leaning against a wall, while raising the hands above the head. If your shoulders come off or can’t stay close to the wall, your shoulder flexibility is impaired and an injury is on its way.

The cure:

3×10/10 barbell pull overs and overhead presses on floor (basically rolling a small barbell up and down)
3×10 reverse shrugs
3×10 face pulls
3×10 j-pulls
30 towel /band rotations

5 Tests To Stay On The Gainz Train

TEST #3: Push/Pull Ratio

If your bent over row does not match your incline bench, add 10-20 pull ups every workout in order to avoid a shoulder impingement.

TEST #4: Box Squat

You should be able to squat 70% of your regular squat for about 5-6 reps. If your strength is substantially lower, your knees and lower back are at risk.

The Fix

2×10 overhead squats
2×30 seconds wall sits, watch out if the knees are buckling inward
3×5 box squats, push knees out, heels planted
3×8 single leg press
3×6 stiff legged deads

TEST #5: Overhead Squat

Perform ten overhead squats, ideally have someone tape you on the cell phone from all angles . Watch for the following issues:

– Knees buckling inwards
– lower back collapses

If either one occurs, you have weak glutes and a tight (and most likely) weak lower back.

The Fix

3×30 supermen lower back raise
3×8 pull throughs supersetted with light overhead squats

You can perform the warm ups before each workout for about four to five weeks. Those 8-15 minutes will save you month of rehab time!

Maik Wiedenbach

One of the most sought after personal trainers in New York City, Maik Wiedenbach is a world renowned Olympic athlete and two-time Muscle Mania Champion. Educated on a swimming scholarship from Fordham University, he holds a double Masters Degree in History & Philosophy and is a member of the Hall of Fame at Fordham University. Fluent in multiple languages including Dutch, English, French and his native German, he is the author of several fitness books as well as an Adjunct Professor teaching Exercise Sciences at New York University.

Website: maikwiedenbach.com
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