Stevens Health and Wellness

Stevens Health and Wellness Apply for online physique coaching with me: https://tinyurl.com/kt459cmv

05/23/2026

Have you mastered the basics yet?

05/23/2026

I used to think bad technique only mattered for preventing injuries.

I trained hard for years and looked like I barely lifted.

I thought if the weight was moving and the set felt hard, the target muscle had to be growing.

Wrong.

My body was just finding the easiest way to finish the rep.

On bench, my shoulders and triceps took over.
On pulldowns, my arms turned it into a vertical curl.

I wasn’t building the muscles I thought I was building.

I was progressively overloading the wrong muscles.

That’s why two guys can do the same exercises for years and build completely different physiques.

One is loading the target muscle.
The other is just surviving the movement.

Technique isn’t about making exercises look pretty.

It’s about making sure the muscle I’m trying to grow is actually doing most of the work.

05/23/2026

Know the difference. Follow to maximize your physique by learning the right technique ✅

05/22/2026

Know your rows (and shrugs)

Follow to maximize your physique 💪

05/22/2026

Advanced training techniques are cool, but if progressive overload is not their foundation, then they are just a distraction.

05/22/2026

Nobody actually thinks through what’s happening anatomically in that "deep stretch".

First off…

A dead hang does NOT automatically stretch your lats better.

Most people completely lose tension at the bottom.

Rib cage flares.
Lower back arches.
Shoulder blades elevate.

Now they’re hanging on tendons and ligaments.

To actually keep the lats stretched in a dead hang: your core HAS to stay extremely tight and your spine HAS to stay neutral.

And if lat growth is the goal…

Why waste energy trying to maintain a perfect hanging position instead of putting that energy into using the lats?

Second…

Every rep from a dead hang requires me to re-depress my shoulder blades before the lats can really pull.

A lot of people never do that.

Their shoulders stay shrugged and end up pulling with upper back and biceps instead.

Third…

The stretch obsession is getting ridiculous.

Muscles do not grow because they’re “stretched.”

They grow from progressively more tension over time.

That is all. Follow for more fitness mythbusting.

05/22/2026

If I broke a law (that I didn't know was a law) I still go to jail.

But if I hire a good lawyer I give myself a good chance to get out of it.

If I make mistakes with my diet or my training (that I didn't know were mistakes) I stay fat and out of shape.

But no one thinks about hiring a trainer.. they think they're stuck because of their GENETICS or METABOLISM. No.

You're making so many little mistakes in the kitchen and in the gym that = you staying the same.

It might feel like you're making progress but the mirror and scale say the opposite.

99% of the time it's not your genetics. It's not your metabolism. It's the hundred little mistakes you didn't even know were mistakes.

That is why you hire a trainer when getting in shape seems so simple on paper.

05/21/2026

Not recommended but trying to show y'all what actually matters to see results. Anything else is usually just a distraction

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Danvers, MA

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