stevenson7 3Speak Podcast

https://3speak.tv/watch?v=stevenson7/032b70e4 The overhead EZ-bar tricep extension is an old-school exercise, but it's pure gold. I tried it last Saturday, and it was solid. It's one of those classic tricep movements you often see in training videos of Ronnie Coleman and Arnold Schwarzenegger. There's a reason it's stood the test of time. It's a fantastic exercise for building bigger triceps because it places a deep stretch on the muscle and keeps tension throughout the movement. It's also easy to progressively overload, although the heavier the weight gets, the more uncomfortable the exercise can become. The only downside, at least for me, is the stress it can place on the elbows. Because of the arm position, some people may experience elbow discomfort, especially as the weight increases. Apart from that: It's a great option for growing your triceps. It does an excellent job of training the entire triceps muscle. The stretch is incredible. You get a serious pump. If you're able to do it comfortably, I'd definitely recommend giving it a try. And if it's already part of your routine, let me know what you think. Till next time, God bless.

https://3speak.tv/watch?v=stevenson7/e220186d Doing hammer curls has really been a game changer for me. In my new routine, I pair a barbell curl with hammer curls, and honestly, it has been a great experience so far with noticeable growth. Apart from preacher curls, Bayesian curls, and the rest, hammer curls have become one of my favourite additions to arm day. They’re a great thickness builder for your arms. Here are a couple reasons why I think hammer curls are a must-add exercise: They help build arm thickness by targeting the brachialis and brachioradialis muscles underneath and around the biceps, which gives your arms a fuller look. Hammer curls also allow you to move significantly heavier weight since your forearms and grip are more involved. Yesterday, I used a 25kg dumbbell for the first time and managed about 5–8 reps, which honestly surprised me. Finally, they’re a much more joint-friendly movement for me. I usually notice a slight pinch in my wrist whenever I do traditional underhand curls, but with hammer curls, my hands stay in a more natural position, so they feel far more comfortable. So, if you haven’t already added hammer curls to your arm day routine, I definitely recommend giving them a try. And if you already do them, what’s your experience been like? Till next time, God bless.

https://3speak.tv/watch?v=stevenson7/5c5908d2 Like last Tuesday, I stuck to my new routine today, and I’m kinda liking it. I’m prioritizing upper body muscle groups, chest, shoulders, back, and arms, while deprioritizing my legs. For legs, I just do squats once a week. I’m not really sure how much growth I’ll get from that, but honestly, I’m not too keen on growing them too much anyway. Cable lateral raises have also been a great addition. Higher reps with lighter weight really hit my side delts, and every time I’m done, my shoulders feel like they’re about to pop. I think the highlight of yesterday’s session was my new bench PR. My new routine puts bench press as the first exercise of the day, and the week, and I’ve been chasing that 100kg bench for so long. Well, on May 26th, 2026, I finally did it. I pressed four plates for one rep, and man, it felt really nice. I’ve also been stuck on 30kg dumbbells for chest press for the longest time. I’ve tried jumping straight to the 40s before, but it’s always been a fail. So yesterday, I decided to try 33s first. There weren’t any 33kg dumbbells available, so I asked one of the fellas to balance a 3kg dumbbell on top of my 30s, and I actually pressed it. I’m pretty excited about that. Well, thank you for reading. Till next time. God bless.

https://3speak.tv/watch?v=stevenson7/ed84a9b1 If you aren’t already, I highly recommend you incorporate face pulls into your routine. It’s a really good strength exercise that primarily targets your rear delts and traps. It also works your rhomboids and the rotator cuff muscles in your shoulders. After I switched up my routine, one of the new exercises I added was the face pull. I did it last week, and my rear delts really felt the impact. Yesterday, I hopped back on the machine and did a couple of sets again, and it felt great. Honestly, it almost felt like a healing session for my shoulders. Like almost every exercise, it’s easy to get wrong, so here are some common mistakes you should avoid to get the best out of this movement: Pulling Too Low: Most people tend to pull the rope down toward their chest or even lower. It’s highly recommended that you pull toward your face, as this engages the shoulders and rear delts much more effectively. Dropping the Elbows: Avoid letting your elbows drop below shoulder level. Your elbows should stay in line with your shoulders or slightly higher throughout the movement. Using Excess Weight: This is a classic mistake. Going too heavy makes you rely more on your biceps, and you’ll likely struggle to maintain proper balance and form. Use a moderate weight that challenges you while still allowing you to control the movement properly. Wrong Shoulder Position or Grip: Avoid internally rotating your shoulders during the movement. A neutral grip with your palms facing each other is usually the best way to hold the rope attachment. If you avoid these mistakes, you’re going to have a really solid session and see good results over time. Thank you for reading. I hope you add this exercise to your training if you haven’t already. And if you already do face pulls, let me know what you think in the comments. Till next time. God bless.

https://3speak.tv/watch?v=stevenson7/50fce453 Right up there as one of my shortest gym sessions yet. I had someone over earlier yesterday, and the person stayed longer than anticipated. Normally, I can get my workout done in about one hour thirty minutes at worst, or one hour on a good day. Yesterday though, I only had about thirty minutes. Eventually, I realized you can still get solid work done in the shortest amount of time if you just lock in. For my new routine, the workout included: Bench press Dumbbell incline press Back squat Cable lateral raise Shoulder overhead press Rope tricep pushdown I got in and went straight to the bench. I even had a little time to squeeze in one set of cable bicep curls with the lads. After that, I moved to the incline DB press, then the machine shoulder press, cable lateral raises, tricep pushdowns, and finally closed out with squats at 120kg. Didn’t even feel like I was going to collapse, lol. Here’s your cue to do the work anyway. The time might be short. The conditions might not be perfect. It still doesn’t change the fact that something is always better than nothing. Doing the work, no matter how little, is far better than not doing it at all. If anything, it builds character. Well, thank you for reading. Till the next one. God bless.

https://3speak.tv/watch?v=stevenson7/d5b06f14 I only just realized how big my quads are, lol. I was doing a hack squat and pulled my camera back, and when I watched it later, I noticed how much they popped. That caught me off guard a little. Anyways, yesterday’s session was good too. One thing I’ve learned recently is that I wasn’t really training smart. I had isolated my routine into this mindset of just pushing as hard as I could anytime I was at the gym. But now I’ve realized that training smarter matters just as much as training harder. It’s important to adapt your training structure to your lifestyle. For me, I work a corporate 9–5. I get to work from home twice a week, which is fantastic because my workplace is pretty far, so it gives me more time to rest and focus on other things that matter to me, like going to the gym. Saturdays and Sundays are usually my free time too… sometimes, lol. I also play high-intensity football on Saturday mornings, and before now, I’d still go to the gym later in the evening and do a full-body session. What I failed to realize was that football is already a serious form of training on its own. I was increasing my CNS fatigue and not giving my body enough time to properly recover. With this new routine, I’m hoping to see better performance, steady growth, and improved overall well-being. For this session, I did a superset, which I honestly think is one of the smartest ways to train. Pairing a bicep exercise with a tricep exercise helps you get quality work done efficiently without overloading one muscle group too much. Anyhoo, my advice is simple: adapt your training to your life and your lifestyle. You don’t have to do anything superficial, grandiose, or anything you see online. The best routine is the one you can actually stick to. Do your home workouts, do your desk presses at the office, do whatever keeps you active, healthy, and happy. Till next time. God bless.

https://3speak.tv/watch?v=stevenson7/41690960 I recently decided to change my gym routine earlier this week, and it has been interesting so far. I usually do the classic three-day upper-lower-upper/lower split, and it has been nice. Trust me when I say change isn’t an easy thing. This new routine (with the help of Claude AI), which is aimed at helping with my body recomposition and targeting weaker muscle groups, is quite something. One of the most difficult adjustments has been not having a dedicated leg day. I only do two leg exercises all week, one on Tuesday and one on Thursday, and none on Saturday since I play football that day to help manage my CNS. I don’t know how long I’ll stick with this, or if I even will, but two days in and I’ve felt really good so far. I’m also trying to track my workouts properly so I can see if I’m growing and how much progress I’m actually making. One of the new additions that I really felt was cable lateral raises. Doing more reps (fifteen) with lighter weight really cooked my shoulders, and I enjoyed it. Now I’m already looking forward to next Tuesday. Well, thanks for reading. Remember to switch things up every now and then too. God bless.

https://3speak.tv/watch?v=stevenson7/be74bc3f I had a blast today. Every routine was enjoyable and really satisfying. I played football in the morning and then hit the gym in the evening. What a wonderful day. For my Saturdays, I’m looking to focus on upper body only instead of doing an upper/lower split. I think my legs are big enough already and, most importantly, I train them really hard on leg days, so I don’t really see the need to hit them again in a three-day split. The highlight of my session was doing lateral raises with 15kg dumbbells, and somehow it wasn’t as difficult as I had imagined. Some time ago, I used to do 10kgs and it almost always felt like my shoulders were going to pop out. But today, I did the 15s (the last clip in the video), and I handled them pretty well. Although lateral raises aren’t usually a staple in my upper body sessions because I tend to prioritize compound lifts due to time and trying to maximize my workouts, dumbbell lateral raises are genuinely up there for me. Just make sure you use a weight you can control. It’s advisable to start light and gradually work your way up to heavier weights. Anyhoo, thank you for reading and watching. I hope you enjoyed the video and listened to the gospel, and that it impacted you as much as both the workout session and the gospel message impacted me. Till next time, God bless.

https://3speak.tv/watch?v=stevenson7/b6d58804 I finally had a proper leg day yesterday, and it felt pretty good. I’d been having stomach issues on Wednesday, which meant I couldn’t make it to the gym, and then I came down with malaria too. Eventually, I got some medication and luckily started feeling much better, so I forced myself to go to the gym yesterday. I tried not to go too hard, but I definitely did. I even hit a PR on lunges. I started with squats as usual, although I could only manage 10 reps at 100kg, which is far below my normal weight. But at least I showed up. Then I did some leg extensions, followed by Bulgarian deficit split squats, and then lunges. I used a pair of 30kg dumbbells first, then decided to attempt a PR with 40kg, and I got it. After that came hack squats before I closed out with machine ab crunches. It’s funny how I always get compliments on the size of my legs but never my upper body. Even though I try to push myself every single session, it feels like I give even more during leg days. Maybe it’s because training legs is almost like cardio, and at the same time, it’s a mental battle. Maybe I just need to accept that I genuinely love leg days. Anyhoo, thank you for reading. Till the next one. God bless.

https://3speak.tv/watch?v=stevenson7/fdbc8162 Lately, I’m starting to learn that simplicity wins most of the time. More doesn’t always translate to better, it eventually just turns into junk. That’s exactly how my last gym session felt. One muscle group I think is underdeveloped in my physique is my chest. You could argue it’s partly because of my body fat percentage, but even then, it could be fuller. It looks flat more often than I’d like. My immediate reaction was to increase volume. I started piling on different routines: bench press, dumbbell press, dips, dumbbell and cable flyes, pec deck, you name it. The first time I did this, I felt really sore. I’d poke my chest and feel pain, and my brain translated that as progress. But now I’m starting to rethink that. Maybe more volume isn’t exactly the way to go. Lately, I’ve been focusing on just two chest variations, pushing myself as usual while really dialing into that mind-muscle connection, then calling it a day. I did the dumbbell incline press and cable fly (like in the video), and I noticed I got a solid pump. I even felt sore afterward, though I know soreness doesn’t necessarily mean growth. I’m currently down with malaria, but I definitely still felt yesterday’s session. I highly recommend the seated cable chest fly, it really gives you that full stretch and squeeze with total focus. Anyways, thanks for reading. Till next time. God bless.

https://3speak.tv/watch?v=stevenson7/dce768ad Almost everyone in the fitness industry does some variation of a bicep curl. It’s probably the most common exercise out there, partly because it’s simple to set up and easy to execute. Dumbbells, barbells, machines, even some random object you’re carrying can get the job done. But when it comes to effectiveness, I think preacher curls and Bayesian cable curls stand out for a number of reasons. And honestly, I think single-arm preacher curls might be the best of the bunch. A lot of people worry about preacher curls, usually because of that one viral video of someone tearing their bicep. But the reality is simple: if you’re using a controllable weight and progressing gradually over time, you’ll be fine. Your biceps adapt and get stronger, just like any other muscle, and they’ll handle heavier loads as you build up properly. In this video, I was doing a single-arm preacher curl. If you noticed, I used a slim bench since the gym didn’t have a preacher station, and honestly, it worked even better. Set-up Set the bench to about a 45° angle, something comfortable enough to lean into. Lean forward and hinge at the hips. Place one arm over the bench at a time, with your armpit resting firmly on it. Use a weight you can control. Focus on controlling both the eccentric (lowering) and concentric (lifting) phases. Get a deep stretch at the bottom and a strong squeeze at the top. Why I think this is a top-tier bicep exercise It provides consistent tension throughout the entire movement. The deep stretch at the bottom increases mechanical tension, which is key for muscle growth. It minimizes involvement from the shoulders and core, allowing you to isolate the biceps more effectively. That’s pretty much it. Follow these steps, watch the video, and you’ll be able to execute a clean single-arm preacher curl. Stick with it, and your biceps will definitely start to show. Thanks for reading, and for all the support, till next time.

https://3speak.tv/watch?v=stevenson7/e0a06b5d What a beautiful day it was today. Even though I was busy for most of it, it still felt deeply fulfilling. From a heartfelt conversation with my manager, to delivering the bulk of my tasks, to capping it all off with a gym session, it was as close to a perfect day as I could ask for. I’m filled with immense gratitude. Today’s gym session felt especially good. Maybe it’s because I finally lifted 40kg dumbbells on the flat bench press, a weight I struggled with the last time. I went through a full-body session, hitting every major muscle group and pushing myself as close to failure as possible. It got me thinking: in the gym, we see failure as a good thing, as a necessary step toward growth. But in other parts of life, we tend to reject it. We avoid it, fear it, and sometimes even let it stop us in our tracks. The truth is, failure isn’t fatal. Not if you keep going. Not if you choose to fail forward. Just a few days ago, I felt terrible because I couldn’t lift those 40kg dumbbells. Today, I was nervous stepping up to them again, but I did it. And not just once, I got reps in. That feeling? Deeply satisfying. Anyway, enough of the TED Talk. Thanks for stopping by. Enjoy the video.

https://3speak.tv/watch?v=stevenson7/70dda7aa After a couple of weeks away, I finally made it back to the gym, but it was not the homecoming I had envisioned. I decided to try another gym I normally use, and now I am seriously considering making it my permanent spot. Earlier, I had chosen to take a break from the gym because I could not renew my subscription, so I had been training at home instead. Still, the return was nothing like I expected. Every weight felt heavier than usual, and each movement felt more laboured. I could not complete reps that I would normally breeze through. What was meant to be a full-body session eventually turned into mostly an upper-body workout. My recovery has been even worse. Every muscle aches, and to make things worse, I think I came down with food poisoning as well. Regardless, I pushed through the session and now I am pushing through the soreness too. It can only get better from here. On the bright side, I got to use my favourite shoulder press machine again, haha. Thank you for reading. Until next time.

https://3speak.tv/watch?v=stevenson7/8bb33f8b In my last post, I told you guys I wouldn’t be going to the gym this month, so since then I’ve been doing my best to stay in shape and keep myself conditioned with the concrete dumbbells I made at home. Last Thursday was leg day, and boy, did it feel like hell. For some reason, it felt way more exhausting than usual, and the lunges completely sapped the energy out of me. Because I only have a couple pairs of dumbbells, I had to improvise. I ended up doing front squats and about five sets of static lunges. I know I can structure it better next time. Next session, I’m thinking of starting with: Lunges Bulgarian split squats Goblet squats RDLs And some core exercises Honestly, these things have been a lifesaver. I highly recommend having something like this in the house. You can just randomly pick them up and get some work in whenever you feel like it. Anyways, thank you for reading. Till next time.

https://3speak.tv/watch?v=stevenson7/3590a44c One of my main prerogatives last year was to get myself a home workout setup. This became increasingly important for those times when I couldn’t make it to the gym, or when I couldn’t afford to pay or even get myself there. This month, I’ve had to expand my budget, and paying my gym subscription was not in the run-in, so my cement-moulded dumbbells came in handy. I had earlier wanted to buy a metal, more professional set, but the price was not something I could afford at the time. Eventually, I ran into an old buddy, and he helped me get a couple of dumbbells. They are great, but of course the only disadvantage is that I can’t progressively overload with this one. Anyhoo, if you’re really serious about your fitness journey, I’d highly recommend getting a home workout set. When there are no mirrors, no friends, no eyes, no nothing, will you still pick up the weights and lift? Had a decent upper body session. See you in the next one.

https://3speak.tv/watch?v=stevenson7/55fd6750 Most of the time when I lift weights, I tend to train to failure, like you see in the video. My understanding has always been that mechanical tension is what causes micro muscle tears, which then repair and lead to increased strength and muscle growth. However, newer research suggests that consistently training to failure may not be ideal for overall muscle growth and hypertrophy. When you regularly train to failure, you increase central nervous system (CNS) fatigue. Over time, this can negatively affect your recovery, your rest, and ultimately your performance and output. Instead, it’s often recommended to train with one or two reps in reserve (RIR). This approach still challenges your muscles enough to stimulate growth, while allowing you to recover faster and train effectively again. Another key factor is progressive overload. Studies show that individuals who consistently increase either weight or reps over time tend to build more muscle size and strength compared to those who stick with the same weight. So when you train, focus on a few core principles: train hard, apply progressive overload, prioritize rest, and make sure you’re getting enough protein, the building blocks for muscle repair and growth. Thanks for reading. Till next time.

https://3speak.tv/watch?v=stevenson7/5aefe8aa One of the staple routines on my leg days is the deficit Bulgarian split squat. It’s one of the most feared and painful, and also one of the most mentally demanding exercises, since it requires full-body coordination, stability, and control. I used to be the only one doing it at my former gym, but I stopped for a while and switched to walking lunges instead. Yesterday, I decided to bring it back, and even used a heavier weight I hadn’t tried before (30kg), since I’m pretty sure my legs have gotten stronger since the last time. Not only was it physically taxing, but it was mentally demanding too. I managed to squeeze out 6 reps for two sets, and honestly, I gave it everything I had. It was fun and challenging. I prefer the deficit variation because it offers more range of motion. And I know what you’re thinking; no, I don’t enjoy pain, lol. I’m not a masochist, but you’ve got to do what you’ve got to do. Anyways, I highly recommend it. It’s a painful routine, but the rewards are just as high. Thanks for reading. Cheers.

https://3speak.tv/watch?v=stevenson7/93023f4e I’m really enjoying where my head is at right now. Sure, things could always be better, but I’m learning to make the most of where I am, and honestly, Saturday reminded me just how content I feel with everything. Early in the morning, I played football to my heart’s content and even got a couple of goals in. It was one of those sessions that just felt right. In the afternoon, I handled some house chores, made brunch (egg sauce 😋), tried to get a bit of rest… then later in the evening, I hit the gym. I had a slight headache, but I pushed through and still got a solid workout in. I left the gym a bit early and went straight for the Easter Vigil. It was a beautiful and uplifting experience. “Exult, let them exult…” Just one of those days where everything felt simple, full, and meaningful.

https://3speak.tv/watch?v=stevenson7/cf6e3de5 Supersets are one of my favorite workout styles to use at the gym. It’s just so effective. A superset involves performing two different exercises back-to-back without rest, usually to improve efficiency and intensity. For me, though, I mostly use it to save time. When I get to the gym, I’m almost always running late, so I try to maximize the one hour thirty minutes I have. There are different types of supersets, but I usually stick to one: the antagonist superset. That’s where you train opposing muscle groups, allowing one to rest while the other works, although there’s still overall fatigue to manage. In the video, you’ll see me training my biceps with Bayesian cable curls, then going straight into overhead cable triceps extensions. This approach saves me a lot of time, and I also enjoy the pump that comes with it. Interestingly, I had a proper triceps soreness the next day. I highly recommend incorporating supersets into your workout sessions if you’re trying to save time or improve efficiency and intensity. Well, thank you for reading. Till next time.

https://3speak.tv/watch?v=stevenson7/255e7670 If I ever get asked what my favorite exercise at the gym is, the dumbbell shoulder press is right up there. It’s fun, a pure show of strength, and easy to progressively overload. I had a great session yesterday. I got in late, so I focused on compound lifts and threw in some supersets. When I started my 30kg dumbbell shoulder press, I had an epiphany about how much I’ve grown. Flashbacks hit me, back when I was using 15kg dumbbells. Fast forward to last year, I was stuck at 20s, partly because my gym didn’t have heavier ones. When I tried a new gym, I told myself I’d go for 25kg, and surprise, I lifted it for 8–10 reps. I was stunned. I had gotten stronger without even realizing it. Then a couple of months ago, I was joking around with some guys at the gym about trying 30s. I gave it a shot and got 2–3 reps. That’s when it clicked, I might actually be strong enough. It became my working set. Now, anytime I’m doing shoulder press, I go for the 30s. Yesterday, I hit 6–8 clean reps. Just a year ago, I was struggling with 20s—now I’m comfortable with 30s. Growth is a beautiful thing. And the truth is, it only happens when you do the difficult things. It doesn’t come from comfort. People at the gym know me for always saying, use a weight that challenges you but still lets you keep proper form. Next stop: 35kg shoulder press. Anyway, dear reader, here’s your cue, take the leap. Take the step. Do the hard work. It’s the only way you grow. It sounds ironic, but it’s the reality. Till next time.

https://3speak.tv/watch?v=stevenson7/fe131222 One of my favourite gym routines is the bent-over row, a classic compound exercise. It has so many benefits, and it was a staple for me during my second year in the gym. Mostly because I couldn’t do a single pull-up at the time, and also because the gym I was using didn’t have a lat pulldown or any other back machine. Surprise, surprise, it still helped me build a thick back. Anytime I do a physique check with AI (even though I still carry a fair amount of body fat), my back looks solid. My traps are pretty decent too, and I have the bent-over row to thank for that. My lats eventually started to pop as well, probably because I later added more lat pulldowns. I love the bent-over row because: It’s a fantastic compound lift – I get full back, traps, arms, and rear delt work all in one go. It’s easy to progressively overload – I started with less than 30kg, but now I’m moving 70kg for 8–10 reps, and I’ll be adding 10 more soon. It can help reduce back pain (when done correctly) – it strengthens the erector spinae, which supports your spine. It mimics real-life movement – like picking things up and bending over. It’s always going to be a permanent part of my routine. Highly recommend it. Just remember to prioritise good form. Thanks for reading. Adios.

https://3speak.tv/watch?v=stevenson7/7927cb6d One thing about the fitness space is that you’ll always come across different opinions, routines, and approaches. It can get overwhelming at times, but it also keeps things interesting and helps fight off monotony in training. The past few days have been hellish. I’ve genuinely run my body into the ground, too much running, too much overall workload, and my fatigue levels are at an all-time high right now. Saturday was a major culprit. After an intense football session on Friday, I went again on Saturday. Then I had an unexpected errand to handle, followed by a gym session later that evening. And just when I thought I could rest, Sunday came with another errand. But I won’t bore you with all that. Saturday’s workout was exhausting, but I got to try incline dumbbell bicep curls, and surprisingly, they were a killer. When it comes to bicep training, the key is getting a deep stretch at the bottom and a strong squeeze at the top. That’s why exercises like preacher curls and cable curls are so effective, they keep constant tension on the biceps. But honestly, incline curls are right up there with them. Because of the seat position, I had to put in extra effort to curl the dumbbells, and I really felt that deep stretch during the eccentric phase. Earlier today, the soreness in my left bicep confirmed it, this one definitely hit. Highly recommend adding this to your next session. Maybe even ditch the barbell curls for a bit and give this a proper go if you’re chasing optimal gains. Thanks for reading. Till next time.

https://3speak.tv/watch?v=stevenson7/d532bd8e Yesterday humbled me. It was leg day. I walked in like I always do, went straight to the squat rack, and loaded up 110kg. Nothing crazy, I’ve done 150kg for reps before. This should’ve been routine. I unracked, got into position… and then it happened. I went down and couldn’t come back up. Collapsed under the weight. First time ever. Not gonna lie, it was embarrassing. But more than that, it exposed something deeper, I lost the mental battle. Immediately after, I was scared to step under the bar again. 110kg suddenly felt heavy in a way it never had before. That’s when it clicked. Barbell squats aren’t just physical. They’re mental. Once your mind checks out, your body follows. I stood there for a bit, reset myself, and eventually got back under the bar. Finished two more sets. Not pretty, last one stopped at six reps, but I got through it and completed the workout. Small win, but it mattered. Like one of the guys at the gym told me: it gets easier. You fail, you shake it off, and you keep going. Also, a proper cut would do wonders for my physique right now. But I love food too much 😂. Stepped on the scale after my session and I was at 103kg. Solid. Ciao.

https://3speak.tv/watch?v=stevenson7/a06fd34f One exercise I never skip on upper body day: rope tricep pushdowns. I do use the straight bar sometimes, but I prefer the rope. It gives that extra range of motion at the bottom and a better stretch when you pull it apart, just like in the video. If your triceps aren’t burning during your routine, chances are you’re just going through the motions. Today’s workout was a good one. One of the guys came up to me and asked if I could train him. I wasn’t too surprised, as I can be pretty vocal in the gym when it comes to form, giving advice here and there (even though I’m trying to dial that back). He said it was his arm day, so I told him to start with dumbbell curls, then barbell curls, and finish with pushdowns. I’ve noticed that tricep pushdowns are one of the easiest exercises to get wrong, so I decided to record a quick video to show him proper form. Setting up Attach the rope to the machine - Keep your elbows tucked close to your body to avoid flaring and losing tension on the triceps. Slight lean forward, core tight, just like in the video The movement Push the rope down while separating the ends at the bottom for full contraction Fully extend your arms (this is key) - I noticed he wasn’t doing this. His elbows stayed slightly bent. I corrected him, but there’s still some work to do Control the movement on the way back up - don’t just let it snap back Common mistakes I've noticed Using too much weight - this ruins form. I told him to go lighter, but he insisted it felt easy… he eventually understood why form comes first. No full extension - he struggled to fully lock out his arms, but we’ll fix that. Letting shoulders take over - most obvious mistake. It’s a tricep exercise, let the triceps do the work. It was a fun session, training and teaching at the same time. Try it properly next time and see if you feel the difference. Till next time.

https://3speak.tv/watch?v=stevenson7/901d10cd My weekends are usually fun. Football, gym, food, rest. At the gym, one movement I recently started to enjoy and added to my routine is the pec deck. It’s simple, effective, and a great way to really focus on squeezing the chest muscles. The pec deck machine primarily targets the pectoral muscles while helping you build a strong mind-muscle connection. It really helps to control the weight and really feel it in your chest, and that's one muscle group I hope to grow soon. I'm actually pro free weight but I think machines are pretty great. I started using this machine at the gym and it would be my go-to for upper body days, when I also train chest. It is a great addition to any chest workout. It helps improve muscle isolation, adds definition, and works perfectly as a finishing exercise after heavier presses. In my video, I show how I perform my pec deck sets with controlled form and a strong squeeze at the end of each rep. What’s your favorite chest exercise to include on chest day?

https://3speak.tv/watch?v=stevenson7/ed283eb3 I haven't been consistent with training legs lately, partly because I think my legs are getting too big to fit anything and also life gets in the way. But today? Today I showed up. No excuses, no "I'll do it tomorrow." Just me, the machine, and a whole lot of weight that had been waiting for me. Leg press is one of those movements I genuinely love to hate. It's simple, brutal, and it never lies to you. You load the plates, you push, and your body tells you exactly where you're at. After a gap, mine had some words for me, and I heard every single one of them, lol. But here's the thing about coming back, there's something powerful about just getting started again. You don't need a perfect streak. You don't need to be at your all-time best. You just need to get in there and do the work. So if you've been skipping leg day, putting it off, or telling yourself you'll "get back to it soon" or just even skipping the gym or exercising at all, let this be your sign. Film it, post it, own it. Progress doesn't wait for you to feel ready. Stevenson is rooting for you. 🔥

https://3speak.tv/watch?v=stevenson7/bpezuwdx Last Saturdays session was pretty intense. After playing Football in the morning, I headed straight to the gym. It was a full body day, but I got a humbling after using the hack Squat machine. In the video. you'll see my first serious attempt at hack squats. I went in expecting to move big weight, but the machine had other plans. I actually started light before the coach encouraged me to increase the weight "Look at the size of your legs," he said, haha. I like to start small with unfamiliar routines so I can get the technique and form right to avoid injuries before moving up to more challenging weights. l eventually did, and it was incredible. Not only is it a difficut exercise, it's also really effective in various ways Quad iscolation: It fully isolates the quads more than barbell squats and other variations. The leg placement and position, combined with the time under tension, especially if you add a little pause at the bottom, ensures more quad activation. Fixed movement path (no cheatingl: One of the pros of using machines rather than free weights is that you can't cheat the movement. Your back is stiff, it puts less strain on the lower back, and the movement stays in a straight line throughout. Increased time under tension: Immediately you remove the latch holding the weight. your quads start to burn and activate. When next you go to the gym, ensure you use the hack Squat machine and come and thank Stevenson later. Thank you for reading. Till next time.