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slayerxfitness Slayer Fitness is an online fitness education hub where we set out the goals to provide science-based, researched backed education about the fitness world.

05/19/2026

This is why safety bar placement is vital. By placing it one notch below your bottom position, even if you fail you'll be safe because there's not much of a distance to drop compared to without safety bars if you fail to bail properly then you get stuck under the way this helps correct for that.

Thanks Iowa for the spring tease 🙄
03/11/2026

Thanks Iowa for the spring tease 🙄

12/12/2025

probably my favorite back exercise. good lat activation and positioning for the posterior chain

12/09/2025

The form may not be the best but it least it went back up

445 at 185

Cannonball delts? That's the goal, right?Well, here's how the deltoids work to help you get to your goal of massive boul...
05/21/2025

Cannonball delts? That's the goal, right?

Well, here's how the deltoids work to help you get to your goal of massive boulder shoulders!

The deltoids can be broken down into three parts: the anterior, posterior, and middle.

The anterior is the bulky part in the front of your shoulders. It performs flexion, abduction, horizontal adduction, and internal rotation of the shoulder.

Exercises to target these motions would be the classics of bench press, shoulder press, dips, and front raises—pretty standard stuff here.

For posterior delts, these aren't targeted as much, but they're essential to healthy shoulders, so DON'T NEGLECT THEM!

They perform extension, abduction, adduction, horizontal abduction, and external rotation of the shoulder.

Exercises to target these movements are the good ol’ face pulls (make sure your thumbs are pointing behind you), W-raises, lateral raises and shoulder press.

Lastly, we have the middle head. This portion is responsible for abduction and flexion of the shoulder, not too much action here but they still are strong and should not be neglected.

Exercises are the shoulder press (yes, the shoulder press targets all three heads) and lateral raises.

The shoulder is a complex joint that relies on many muscles for movement and stability. No one muscle is more important than the others. A healthy shoulder has strong muscles all around it! It is a relatively unstable joint and requires healthy, strong muscles to keep it stable and moving. Keep it healthy and keep it strong!

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It wasn't a good workout if you aren't sore the next day, right? 🤔Well, it turns out that soreness is actually a sign of...
05/20/2025

It wasn't a good workout if you aren't sore the next day, right? 🤔

Well, it turns out that soreness is actually a sign of overtraining and damage to the structural tissue in the muscles and connective tissue. 😟

There are a few easy ways to help prevent DOMS.

*You can train in a more progressive way instead of going straight for the heavy weights; work up to them.

*Instead of stretching before your workout, stretch afterward and perform a proper warm-up with dynamic movements.

*If you have access to it, vibration therapy before eccentric training works well.

Remember: muscle soreness does not mean muscle growth! 💪

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You work hard at the gym and want to maximize those gains, right? 🤔Well, only part of the battle is in the gym. The oth...
02/25/2025

You work hard at the gym and want to maximize those gains, right? 🤔

Well, only part of the battle is in the gym. The other parts are sleep and food. 😁

Sleep, while vital to muscle growth and repair, needs nutrients to work properly, and that's where food comes in. 😋

Right now, we are just covering the macronutrients of a post-workout meal. 💪

So, how much should you consume after your workout? 🧐

Well, science has an answer! Your post-workout meal, snack, shake, or whatever you want to call it, should follow this simple formula:

0.7 grams of carbohydrates and 0.21 grams of protein per pound of body weight.

This comes out to a 3:1 ratio of carbohydrates to protein.

Example: A 175-pound person would need 123 grams of carbohydrates and 41 grams of protein for their post-workout meal to maximize glycogen stores and protein synthesis. 🔥

This should be consumed as soon as possible after your workout.

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With any exercise, the setup is the most important. It sets the tone for the lift and preps the form. The deadlift is no...
02/17/2025

With any exercise, the setup is the most important. It sets the tone for the lift and preps the form. The deadlift is no exception

In a study done by Edington et al. (2018), they investigated how different deadlift set ups using the conventional lifting style affected the lift.

They compared a far bar set up with the bar set over the toes and a close bar with the bar almost touching the shins (over the navicular)

The testing was done using maximal isometric contractions during the lift-off phase.

The result showed that there were some differences between the two setups

The important findings were the significant differences between muscle activation and joint angles of the ankle, knee, and pelvis

The close bar setup had larger muscle activation in the hamstrings and spinal erectors (lower back). It was also noted a decrease of 43% horizontal bar displacement (required less work)

The far bar set up had a larger quadriceps muscle activation

The increase in forward trunk lean that occurs due to close bar set up causes the hips to be higher and thus being a more posterior chain exercise than the far bar, which targets more quads

It is important to note that this is all relative speaking, no matter what set up you use, you will still see activation in the quads, hamstrings, and lower back, just one set up will target the one group over the other more

The glutes while still having great activation, there was no significant difference between the two

This also holds true for the force the body applies to the ground to lift the weight.

So, which setup should you use? Well, that really depends on what your goals are

If you want to practice in powerlifting, then it's a close bar. If you want to practice Olympic weightlifting, then it's far bar

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A quick breakdown of the pectoral muscles...The Pectoral Major fibers can be broken down into three cartagories based on...
02/14/2025

A quick breakdown of the pectoral muscles...

The Pectoral Major fibers can be broken down into three cartagories based on their origin. All of the pectoral major fibers insert into the humerus, but the origin site is different. You have the clavicular, sternal, and rib (abdominal) sites. These are more commonly known as the upper, mid, and lower chest, respectively. 💪

The clavicular fibers add little in overall strength to the horizontal pressing motion but assist in the vertical press (shoulder press). To target these fibers, you need to do the incline bench press as the main component.

The sternal fibers are where you get not only the bulk of the chest mass but also the main strength of the chest. The best way to train these fibers is flat bench exercises

Lastly, we come to the fibers that attach to the ribs. These are the lower fibers and have the greatest strength due to their line of pull, but make up a smaller portion of the mass. Aestheticly, when these are developed, they give the chest it's lift look for a nice rounded, popping, chest muscle 😎

When it comes to developing your chest for either strength or aesthetics, make sure you target all 3 parts for the best chest you can get

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