Kilos and Closings

Kilos and Closings I tell you how and what to lift, you lift, you get strong. Our lives are cluttered with work, school, and general tasks. Questions?

These days, we don't have time for anything, let alone learn the best and most effective ways to work towards a healthier, better looking body. Successful entrepreneurs and business owners outsource EVERYTHING- from marketing to website building, even meal prepping and laundry. Why not save even more time, invest in your personal health and well being, and outsource your fitness regimen and resear

ch as well? Feel free to message me via Facebook or send me an email at [email protected]


For more content, check out my other pages! instagram.com/thegymroo
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Snapchat: joeybanh



*This page is not intended to diagnose, treat, cure, or prevent any disease

🎁One of the most fun things about the hypertrophy phase (behind crazy pumps of course) is the freedom to play around wit...
01/03/2021

🎁One of the most fun things about the hypertrophy phase (behind crazy pumps of course) is the freedom to play around with different exercises and modalities.
🥽We as powerlifters spend so much time improving the three main lifts that there’s barely time and energy to experiment with more “bodybuilding” style tactics. Take the time to just have fun and remember why you started lifting in the first place. Work the different angles, play with that new machine you’ve always wanted to try, do something you’re not used to doing.

👋I figured it would be fun to start a new series to overview my personal pillars for each phase of a competition cycle, ...
12/30/2020

👋I figured it would be fun to start a new series to overview my personal pillars for each phase of a competition cycle, and of course, we have to start with hypertrophy!
☝️For the majority of the powerlifters out there, the hypertrophy phase should take up at least half of their competition cycles, for the simple reason of more muscle having the ability to generate more strength.
✌️Yes, there should be some degree of specificity, but that should not be the main focus, and neither should strength or the numbers you’re putting up in this phase!
3️⃣ So drop the ego, and get swole! Follow along for the rest of this journey! 😁

12/24/2020

🎁Christmas Eve accessories- Seated lateral raises!
🎁These are prob my fav shoulder accessory. They’re super isolating and really accommodating for any level of strength- just adjust the length of the band!
☝️Keep your elbows slightly bent and squeeze hard at the top of each rep.
Ok have fun

12/17/2020

🤕 Got achy joints from lifting? You’re might be under recovered and loading your tensions too much.
🍖Our connective tissue grows and adapts in a much slower fashion compared to skeletal muscle, so they’re technically easier to overtrain, especially if you’re coming from like a 9-13 month lockdown and back into training all of a sudden.
🤷‍♂️So what to do? Instead of always progressing your lifts via increased loads, maybe add some reps, pauses, or slowed eccentrics to your exercises.
☝️ Just keep in mind that you’re prob not going to he competing anytime soon if you JUST STARTED to workout again, so don’t worry about the weights you’re hitting and focus more on rebuilding yourself to pre-Covid shape.
Ok have fun

12/16/2020

🙈There’s a study out (linked in comments) that shows faster bar speed yielding greater gains in bench strength. The results speak for themselves, but many lifters don’t have access to the conditions presented- bar speed tracker with a screen in front of you while lifting to give instant feedback and the same room temperature and humidity throughout the study.
🙉BUT! Again, the results are there, and even if the results weren’t as drastic, I usually advise lifters move in the concentric portion as fast as possible. This creates a mindset in training so that when you’re lifting heavier loads, you’re (un)consciously applying force throughout the concentric portion with a speed intent, rather than allowing yourself to slow down at your “sticking point”
🙊The study kinda goes a bit more in depth than that, and I’d love to talk to you about it more if you’re interested, just send me a DM!
Ok have fun

11/14/2020

📈Fun fact: New research shows that your pec hypertrophy maxes out at around 70% of your 1rm on bench. Anything over puts more stress on your shoulders and tris.
🤯Don’t believe me? Fine. But this is coming from and if you don’t believe him, you’re prob going to be small and weak for life

🎁My coaching philosophy summed up in one word- independence 👨‍👦I believe there are a decent amount of similarities betwe...
11/01/2020

🎁My coaching philosophy summed up in one word- independence
👨‍👦I believe there are a decent amount of similarities between coaching and parenting, one of which being the dangers of over parenting.
🏅I am not here to hold your hand and spoon feed you through the entire process. I’m here to guide you with as little hand holding as possible in order to set up the best possible future for you, while at the same time answering whatever questions you may have in as easily digestible format for YOU as possible
🥇I will not always be there for you, and you will probably go about a majority of your lifting career without me. My goal is to set you up in a way that you can be without me while still making as much progress as possible with as little injury risk as possible.
✌️That feeling of pride and accomplishment when you’ve reached your goal? You had it in you all along, I’m just here to show you how to pull it out of yourself.
👊I’m here for YOU and to show you that you had it in you all along. 😁
Got questions? Send me a DM!
📸:

10/27/2020

⚠️A big big tip I’ve learned from is to teach positioning instead of “weak points”
🆘Yes, we all have weak points, that’s not a scammy point. The point is to strengthen your positioning rather than focusing on tricep strength if your weak point of bench is near lockout, or your hamstrings and glutes if you have difficulty locking out your deadlifts.
🔒Will you benefit? Most likely, but specificity is key here. So if your goal is to bench more, you’d be better off figuring out how to put constraints on your bench to train that lockout pattern. Because yes, you will have stronger hamstrings by working your hamstrings, but you’ll have a stronger deadlift if you work your deadlift.
Ok have fun

10/26/2020

🏋️YOUR BODY IS MEANT TO MOVE IN ALL RANGES OF MOTION, NO MATTER WHAT SQUAT UNI OR DR WHATEVER TF HIS NAME IS SAYS.
🤸‍♀️Crazy right? That you’re supposed to be able to control your body through full joint rom and not just squat to 90 degrees and keep your shoulders pulled back for EVERYTHING?
🧹Your mom didn’t develop your entire body for 9 months for you to only use half of it. If you were my child who I spent 9 months developing and however long pushing out and I found out not only were you training partial ROM, but TELLING OTHERS TO? Well. Feather duster stocks would go through the roof if you get what I mean 😏
➿So let your shoulders come all the way forward on rows, and then pull them all the way back. Flex your hips and knees as much as you can while maintaining pelvic and spinal control. Just move.
Ok have fun

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