MMC Fitness

09/09/2017

6x2 w 410lbs tonight.

Feeling strong and only
7 weeks left.

07/17/2017

07/14/2017

https://www.mmcfitness.net/

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06/23/2017

https://instagram.com/p/BVqFEw6goQU/

28 Likes, 4 Comments - Allan Moles () on Instagram: “As some of you may know, I take my job as a trainer/coach very seriously and I also love what I do.…”

06/18/2017

Sneak peek of what's to come.

06/14/2017

Best lower body day I have had since coming off of my prep. Could have been the copious intake of krispy kremes and or getting much better sleep nowadays. I attribute a a little bit to both.

🔹 Squats: 4x5 (top set 365) RPE: 8
🔹 Hip Thrusts: 3x8x315 - RPE: 7
🔹 Pendulum Squat: 5x10
🔹 Unilateral Hamstring Curl: 4x12
🔹 Unilateral Leg Extensions: 4x15

06/07/2017

http://time.com/4803697/bodybuilding-strength-training/

For strength and longevity, resistance training may be the best kind of exercise

05/21/2017

Tried out a new gym today. I have to say that I was a fan! Might be time to have 2 gym memberships 🤷🏼‍♂️ A change of scenery is nice every now and again.

Today was Push day w accessory arm work A.

05/12/2017

3.5 and 4.5 weeks out.

Started off crappy with this workout, then I ended up hitting a top set of 365 for 5.

Current macros 40f/140c/200p

05/04/2017

Just got done reading through this month’s issues of MASS (a new research review in which if you are a fitness professional, I high recommend it). My favorite of the issues from the research review looked at a study (cited below) in which they tested EMG activity for a specific muscle group (legs/vastus medialis) utilizing internal (focusing on feeling the muscle) vs. external cuing (more focus on the actual movement itself). Essentially it demonstrated that when focusing on internal cuing (the muscle itself) it DID increase activation. However, that is not to say that this is always the most applicable approach. Generally speaking, mainly from an intuitive standpoint and other research I have seen before. I find it to be a generally good idea to focus on the “mind muscle connection” when doing most of your hypertrophy/accessory work (much like I am doing here in this photo). So in other words, if you are doing an 80-90% 1RM on a back squat or bench press my recommendation would be more so towards external cuing as opposed to trying to feel the muscle on a 5RM bench press.

Side note: 4 & 5 weeks out on Saturday

The study > https://www.ncbi.nlm.nih.gov/pubmed/28142073

MASS research review > https://www.strongerbyscience.com/mass/