Del Pino Personal Training & Nutrition

Del Pino Personal Training & Nutrition Providing the most up to date exercise and nutrition science to help you achieve your fitness goals.

04/18/2026

The typical spider curl (using dumbbells/barbells) isn’t a great exercise from a hypertrophy standpoint because of the resistance profile (overloads the shortened range.)

How do we fix this?

This cable spider curl shifts the tension curve to where it matters most: the lengthened and mid range of the biceps. Because the cables pull down and away, there’s high tension at the bottom (when the muscle is stretched) and it stays consistent through the mid range, which is where muscles can actually produce the most force. That’s important, because most of your hypertrophy stimulus comes from loading the muscle hard in these positions. In contrast, overloading the fully shortened position (top of the curl) isn’t ideal… it’s a stronger, low-tension position with less stretch, so it contributes less to overall growth. With no real “break” in the rep, you also get more total mechanical tension and metabolic stress. Add in the chest support removing momentum, and this becomes a very efficient way to train the biceps where they grow best.

02/22/2026

Most people don’t train hard enough to grow.

Intensity is not sweating.
It’s not moving weight.
It’s proximity to true task failure.

Clip 1: Triceps pushdown to momentary concentric failure.
Clip 2: Rear delt fly extended beyond failure using lengthened partials.

Why?

Because hypertrophy requires:

• High-threshold motor unit recruitment
• Sustained mechanical tension
• Sufficient volume of effective reps

As you approach failure, the nervous system is forced to recruit larger Type II motor units (the fibers with the greatest hypertrophic potential). Stop 4–5 reps early, and those fibers may never be fully stimulated.

Only reps performed within ~0–3 reps of failure meaningfully drive mTOR signaling and muscle protein synthesis. Everything else is warm-up.

Lengthened partials extend tension in the stretched position, where passive tension and stretch mediated signaling may amplify growth.

Intensity creates the signal.
Volume accumulates the stimulus.
Recovery allows adaptation.

This isn’t hype.
It’s applied neuromuscular physiology.

Train accordingly.

03/08/2024

I’m an ISSA Certified Personal Trainer & Nutritionist with over a decade of experience in the field. Having competed in bodybuilding, powerlifting, and having an extensive medical background provides me with the knowledge, experience, and unique perspective to help you reach your goals.

If you’re interested in any or all of the following:

-Fat Loss
-Muscle Gain
-Body Recomposition
-General Health Management
-Specialized Health Management of Chronic Illnesses such as: Diabetes, Hypertension, Hyperlipidemia, etc…

Then this is the service for you!

—————————————————————————

Soy un entrenador personal y nutricionista certificado por la AISS con más de una década de experiencia en el campo. Haber competido en culturismo, powerlifting y tener una amplia formación médica me brinda el conocimiento, la experiencia y la perspectiva única para ayudarte a alcanzar tus objetivos.

Si está interesado en lo siguiente:

-Pérdida de grasa
-Ganancia muscular
-Recomposición corporal
-Gerencia General de Salud
-Gestión Especializada de Enfermedades Crónicas como: Diabetes, Hipertensión, Hiperlipidemia, etc…

¡Entonces este es el servicio para ti!

Is diet soda bad for you?​Current available research into diet soda and long-term health risks is, unfortunately, insuff...
06/16/2022

Is diet soda bad for you?
​
Current available research into diet soda and long-term health risks is, unfortunately, insufficient. However, there are specific areas where risks are unlikely. Contrary to popular belief, diet soda (any calorie-free carbonated beverages sweetened with sucralose, aspartame, or other non-caloric or minimally caloric sweeteners) does NOT inhibit fat loss, or spike insulin levels.​
​
Current studies that attempt to link diet soda with type 2 diabetes and metabolic syndrome did not have equal caloric consumption amongst the subjects. Excess caloric consumption DOES have a direct correlation with many health issues. Many people who have bad diets may drink diet soda thinking they'll do "less damage" - that is what could result in an incorrect association of diet soda consumption with health problems.​
​
There are a lot of clinical studies that note that diet soda is frequently consumed by unhealthy people, but interestingly enough there are no studies that compare people with equivalent diets. One study (Northern Manhattan Study) was able to control a fair number of variables and found a very weak correlation between diet soda and vascular (blood vessel-related) events, but these differences disappeared when "pre-existing health conditions" were considered.​
​
When comparing diet soda against other non-caloric beverages in an intervention study, and the rest of the subjects' diets are controlled, NO DIFFERENCE in weight loss is noted. This suggests that the problem is likely the BAD HABITS of people who drink diet soda, rather than the diet soda itself.​
The Northern Manhattan study suggested that diet soda use may be correlated with disease because its consumption was made by ALREADY unhealthy individuals to reduce calories and "take control of their health.​"
​
With this in mind... what are the legitimate downsides to diet soda? Health-wise the effects are minimal overall. However, soda, in general, has been linked to poor dental health, especially in children. Although sucrose (sugar) plays a major role, the general acidity of diet sodas can also negatively influence dental health.​
​
IN CONCLUSION: Like most things, overconsumption of anything may not be a good idea. However, if you want to enjoy a Diet Coke, Coke Zero, Diet Pepsi, or whatever diet soda you like, go ahead and have it! It will NOT have a significant effect on overall health and body composition.

06/16/2022

Joint pain when exercising?

Unfortunately, the longer you exercise, the more wear and tear your body is going to undergo. This is especially true when we consistently perform movements that don’t fit or align our individual structure. You might not feel it now, you might not feel it months from now, but eventually orthopedic issues are going to catch up to you if you’re not smart with your exercises.

This is why ALIGNMENT is such an important concept. We want to keep bones and joints in correct alignment so that muscles are being used properly.

In this example, I’m performing a single arm cable extension. The elbow, being a hinge joint, is susceptible to significant wear and tear (which could eventually lead to arthritis) when not properly aligned. Notice how the cable perfectly lines up with my wrist-elbow-shoulder joints. This ensures that all of the tension provided by the cable goes to where it’s supposed to and doesn’t compromise any other joints.

06/16/2022

Throwback to a few years back.

Keeping up with 300 lbs IFBB Professional Bodybuilder Manuel Romero during a chest training session in Miami, Florida.

Always being in control of the weight, no matter how heavy or difficult.

Controlling the eccentric (lowering of the weight) while trying to be explosive in the concentric (lifting of the weight). Attempting to achieve Mechanical Tension (the primary driver of muscle growth) by achieving a state of involuntary slow rep speed. Recruiting as many high threshold motor units as possible.

Contact me for coaching in anything fitness related.

WHY DO WE GAIN WEIGHT? WHAT ARE CALORIES? WHY IS THE FIRST LAW OF THERMODYNAMICS IMPORTANT?First, let me define a calori...
06/06/2022

WHY DO WE GAIN WEIGHT? WHAT ARE CALORIES? WHY IS THE FIRST LAW OF THERMODYNAMICS IMPORTANT?

First, let me define a calorie as simply as possible:
A calorie is a unit of energy released when your body breaks down food. That’s it! Why do we need calories? Well, you need energy in order to move and to exist. Without energy, you would die.

Now, let’s talk about the First Law of Thermodynamics, and how it relates to calories:

The First Law of Thermodynamics states that while energy can be converted from one form to another, energy itself CANNOT be created or destroyed.

The reason why this law matters is, if there is extra weight/fat on your body, it did not come from nowhere. The fat on your body is stored energy. Stored energy came from an energy source, and that energy source is FOOD (I.e. you don’t just magically gain weight out of breathing air!)

In conclusion, if you are overweight, and are wondering why, it’s due to eating more calories than you burned off!

Biomechanics Tip of the Week:Here’s why I would never do a chest fly, chest press (or any pressing motion) with horizont...
06/06/2022

Biomechanics Tip of the Week:

Here’s why I would never do a chest fly, chest press (or any pressing motion) with horizontal abduction (elbows flared) if you care about your joints:

The chest is a converging muscle group that largely functions off of using the rib cage as an “anatomical pulley” to create motion.

This means that the chest gains leverage to move the arm when the arm is tighter to the ribs. Having a wide elbow position (showed in the picture) not only decreases the chest’s ability to be in a mechanically advantageous and safe position; but it may cause serious problems at the top of the glenohumeral (Gh) joint by decreasing subacromial space (the space above the Gh joint). Not to mention that this position (elbows flared) is the leading cause of chest tears, considering that the Pec tendon gets lengthened under significant tension in that position.

Then what about the chest fly? Well… since the chest gains leverage to move the arm when it is tighter to the ribs, and considering the way people typically perform chest flys (straight arms in higher degrees of abduction/flexion) why would you do them at all? Not only is it not a good mechanical set up for the chest to bring the arm across the body, but it puts significant stress on the biceps, and the bicep/Pec tendon.

The coracobrachialis (slender muscle on the anterior compartment of the arm) is your body’s best solution for pulling the arm across the body in this kind of position. And it (coracobrachialis) is the muscle doing a large percentage of the humeral adduction rather than the chest considering it has the best line of pulll from a fiber orientation standpoint.

Moral of the story: Keep your elbows TUCKED when performing your chest exercises! Not only is it a more efficient way to perform the movements… but your joints will thank you for it later on.

Throwback to my days in competitive bodybuilding. This is where the experience component comes in. It’s great to have th...
06/06/2022

Throwback to my days in competitive bodybuilding. This is where the experience component comes in. It’s great to have the book knowledge and education but if you don’t know how to apply it (especially to yourself) then it’s meaningless. I know how hard it is to stick to a diet. I know how hard it is to be starving. I know how hard it is to get your workouts in when you’re tired and unmotivated. I know how hard it is to be patient when chasing a goal and not giving up. I’ve walked that walk.

If you need help reaching your health, fitness, sports, or body goals, please, don’t hesitate to contact me. Having someone to keep you accountable and guide you in the most efficient/optimal direction will motivate you to become the best version of yourself.

06/06/2022

Whether you’re trying to lose fat, gain muscle, perform better at your sport, get fit, or rehab an injury; it’s important to identify how different movement patterns affect different muscles and joints. This is why having an understanding of anatomy, physics, and biomechanics will separate “alright results” from optimal and fast results.

The “Back” is a complex set of different muscles, each with unique and specific functions. Our major back muscles are the: Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Lattisimus Dorsi, and Spinal Erectors. Although, for the most part, our body works as a unit, studies have found that by manipulating body position, arm path, etc… we are able to effectively accentuate one muscle over the others

If I were to ask: What specific muscle am I trying to bias when performing the movement shown in the video? Most people with a little bit of exercise experience will, without hesitation, say the LATS. And although the Lats still do a bit of work because they adduct the shoulder in lower degrees of humeral elevation, they are NOT the prime movers in this exercise. The Lats use your rib cage as a fulcrum/lever and are in their strongest position with your arm in front of you and pulling the humerus down (i.e. shoulder into extension)

So, which muscle is getting the most work here? the answer is the TERES MAJOR.
As the humerus moves away from the body the Lats lose their leverage and becomes more Teres since the latter will have the most advantageous line of pull.

With this in mind, next time you go and exercise don’t just randomly go through the motions. Stop and ask yourself: what am I attempting to do when performing this given exercise?

If you have any questions feel free to let me know!

Throwback to 2018. Training with the very famous Mr. Tony Sentmanant aka realworld_tactical. One of the strongest and fi...
06/06/2022

Throwback to 2018. Training with the very famous Mr. Tony Sentmanant aka realworld_tactical. One of the strongest and fittest humans I’ve ever met.

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