Dion Lynch Fitness

05/25/2026

Warmups get a bit over done. I think a lot of people personally waste time doing a bunch of dynamic warm up and stretches.

Do they have their place? Certainly, but the best warmup is going to be performing the actual exercise itself.

To prepare your body, pyramid up in weight while pyramiding down in reps.

As an example, if your intended working weight for the day was 375, here’s an example warmup structure.

Bar x 10
135 x 6
225 x 3
315 x 1
375 x 1

I like to personally get 20+ warm up reps and I like to hit the actual working weight or even slightly above to potentiate myself.

Add weight, reduce reps, and add dynamic warmups into the mix where needed without consuming too much time.

05/21/2026

This is a simple message I always emphasize to my clients looking to achieve big things.

Compound interest. We consistently do the same things over and over again with high effort to yield a result. Over time, the results speak for themselves.

Keep working 💪

05/18/2026

Be explosive, especially if your form is in good shape!

When it comes to the eccentric, I am generally a fan of a solid tempo, as this is what allows you to be explosive during the concentric. When we come in fast and slow down (decelerate the eccentric) it can ruin our chances of being explosive. Tempo can vary in speed but having a defined tempo is essential to be explosive on the eccentric.

But regardless, I think for most movements, whether the goal be athletics, strength, or hypertrophy, in particular when it comes to compound movements, being intentionally explosive on the eccentric, assuming good form, is major 🔑 and super undervalued.

As stated, there’s a time and place to be slow and controlled, but I think more could benefit from being a little bit more explosive!

05/01/2026

Exercise variation is a great thing when implemented correctly.

Too much is not good. Just like a sport or any other skill, if we want to get better at something, we need to practice it over and over. The same is true when it comes to the gym.

If we’re swapping exercises out every 3 - 4 weeks, how are we going to make any true progress?

It takes our bodies time to learn the movement, adapt, and become highly efficient at the movement pattern to truly maximize are potential at it.

I think a much better implementation of exercise variety would be changing the variables surrounding the exercise like rep ranges, accessories (like tempo or adding a pause), and so on, instead of actually changing the exercise itself.

Major compound movements should be consistent in a program anywhere from 2-4 months, while accessory movements can be swapped out a little more frequently (I would still suggest atleast having a month of the same exercise but ideally 6 weeks or longer).

Variety = good
Too much = bad
Practice is needed

04/30/2026

Sometimes theres a need to throw around the weight. Other times we need to be a little more strict. Right now, being in a phase more catered towards muscular growth, slowing down and forcing the intended target muscles to do the work is essential.

The pad just keeps you honest. This intervention eliminates how much help I can get from my lower body. If I leave the pad, I’m using too much legs.

While the lower body obviously is still helping to some extent, I’m limiting its ability, shifting the majority of the concentric work to the lays and upper back.

If you’re like me, and would rather throw a barbell around instead of hopping on a machine, give this variation a try. You’ll have to lower the weight compared to your normal most likely, but there’s no cheating here.

04/13/2026

One workout to go 🫡

01/21/2026

Looking to hit your first chin up or pull up?

First, let’s get you lean enough. Nutrition can actually play a major role here. Being leaner essentially means the movement will require less strength to perform, making it easier.

Secondly, practice the pull-up or chin up twice per week. Work in a rep range of 5-12 and push close to failure. A pullup assistance machine or band assistance are great tools to utilize when getting started.

Finally, include some accessory specific work like rows, pull downs, and curls. Do these twice a week and push most of your working sets close or to failure.

Stay consistent, and it will happen.

01/08/2026

The seated bicep curl is a great variation to throw in on occasion.

All curl variations will get you great results if you train hard enough. This is just explaining why I love this one.

Give it a try!

09/19/2025