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330 Tacoma St, Unit 4, Worcester, MA 01605

508-459-2627

thestrengthhousegym@gmail.com

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thestrengthhouse

STRONGER ATHLETES. STRONGER PEOPLE.
Come As You Are. #trainwithapurpose
👇🏽 17 MINUTE SQUAT TUTORIAL👇🏽

[The Utility Of The Weighted Vest]

“Every situation in life is temporary. So, when

“Every situation in life is temporary. So, when life is good, make sure you enjoy and receive it fully. And when life is not so good, remember that it will not last forever and better days are on the way.” - Bruce Lee

#thestrengthhouse #trainwithapurpose

We have another week of great at home training ses

We have another week of great at home training sessions, nutrition content, and opportunities to connect! We miss you all, and are proud of you for making the most of these difficult times! #noislands

Hey Carl, so good to see you (on Zoom)! #thestreng

Hey Carl, so good to see you (on Zoom)! #thestrengthhouse #trainwithapurpose

There is change, what you make of it is a choice,

There is change, what you make of it is a choice, and principles will always be there to guide you. 🙌 #thestrengthhouse #trainwithapurpose

Flyes sometimes get a bad reputation. There are no

Flyes sometimes get a bad reputation. There are no such thing as good or bad exercises. As with most anything, there are simply trade offs. If you understand these trade offs correctly you can make the best decisions without bias.

So here’s the deal on flies. They are excellent at stimulating the chest. The reason being that the load is purposefully moved far away from the muscle group in question. For example, if we look at the difference between these DB flies and a DB bench press we simply see that the angle of the elbow is increased bringing the DB’s further from the pecs. Furthermore this is coupled with deep ranges of shoulder horizontal abduction and extension possibly.

This means there is going to be a trade off in two major realms. Loading and skill. Plus load and skill always share a relationship themselves. If you load flies appropriately and focus on using excellent technique you can mitigate potential for injury...which realistically can be said for any exercise.

If we take all the benefits of the exercise and understand and take seriously the increased need for technical prowess and weight selection we see no issues with this exercise.

Final caveat is that because there is an increased need for that awareness and there are plenty of say more straightforward pressing exercises that can help you get bigger and stronger you also have to weigh exercise selection in relation to your goals. This is very likely an excellent choice for someone looking to get as muscular as possible, but likely a lower priority movement for an athlete who relies heavily on the shoulder to function optimally at all times.

Lastly, you can mitigate some of the potential stresses and need for technical focus by using slight variations such as lying on the floor to set a constraint on range of motion, using cables to lessen variability in movement, or using chains to to better match the force length relationship of the chest muscles.

#thestrengthhouse #trainwithapurpose

Thanks everyone for your continued strength and su

Thanks everyone for your continued strength and support. This is our first time too. Every week we are going to get better at connecting and supporting you from a distance. Our goal as a staff is to always move forward and carry the flag - we promise that will continue under the most trying circumstances. Check in every weekend to get the agenda on happenings for the coming week. One of our core values at the gym is. NO ISLANDS. Let’s keep living those words!

#thestrengthhouse #trainwithapurpose

If you want bigger calves, you probably need to tr

If you want bigger calves, you probably need to train them directly. If you’re not interested in more calf development then rest easy knowing via your other lifts, and activities, the calf seems to get enough stimulus to stay where it is.

Training calves with no machines is definitely possible. Here are two of our go to set ups.

SSB Scrape The Rack: use bumper plates to elevate the foot for more range of motion. Angle yourself slightly into the rack so the bar slides on the uprights similar to a smith machine.

Standing Calf Raise with Belt: use a dip belt to add load to the body. Utilize the side of a squat rack so you can elevate the feet for greater range of motion, as well as use the uprights for some support to focus on movement being driven from calves.

In either set up, allow deep controlled eccentric into dorsiflexion and an explosive contraction as high in plantar-flexion as possible with a pause at the top.

#thestrengthhouse #trainwithapurpose

#thestrengthhouse #trainwithapurpose

Strong Back. Strong Human. Upper back size and str

Strong Back. Strong Human. Upper back size and strength have been a staple in our training methods for years. One of the best is the seated DB Shrug.

It is preferred to the barbell and other varieties that keep the load in front on the body.

By having the freedom to direct the load backwards we can get the rear delts more involved via cueing a slight pull back similar to a row causing more shoulder extension and more scapular retraction.

We would also cue a slightly lean over your lap, extended erect back posture, and full deep controlled stretch on the lowering.

Train the upper back hard and often if you want to be strong AF and look the part. The proof is right in front of your eyes... @nancy_newell has a back growing out of her back 💪🏽 #thesrengthhouse #trainwithapurpose

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Monday - Thursday: 7-10 am, 2-8 pm (Closed 7-10 am on Wednesday)
Friday: 7-10 am, 2-7 pm
Saturday: 10 am - 1 pm
Sunday: Closed

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