Black Hills Barbell

09/09/2026

Keeping it 💯 on the 8 stack functional trainer with some new everflex cables. Hand swaged and maintenenced by Alpha Elite Physiques.

09/09/2026

Eating healthy is literally just eating normal.
It's just doughy people calling it dieting.

09/09/2026

T H E ⚡️ B L U E P R I N T

Most people avoid their weak points. ( Don't be most people ) They train around them, not through them. Discipline isn’t just about showing up... it’s about attacking the exact things that expose your limitations. ( diagnosing the weaknesses followed by targeted course of action for resolutions )

That’s where the growth is. That’s where the breakthroughs live.

When you face those weak links head-on, you’re not just building a physique or strength...you’re raising the ceiling of what you’re capable of. Ignore them, and you stay stuck. Confront them, and you unlock a higher version of yourself you wouldn’t have reached otherwise.

Weak points aren’t flaws. They’re invitations.

Don't weaken,

The Muscle Mechanic 🔧

09/08/2026

ALCOHOL CONSUMPTION IS AT A HISTORIC LOW.

FITNESS IS TRENDING.

BIBLE STUDY IS ON THE RISE.

THE DEVIL IS PI**ED.

09/08/2026

09/07/2026

09/04/2026

LETS TALK A LITTLE ASS 🍑

( Here's mine, but don't be weird about this - strictly educational and informative gluteal post )

Glutes are still all the rage these days, and really they have been forever. I became fully aware of this more than a decade ago when I created the Alpha Glutes system. The first thing to know is the actual parts of the glute, as well as the biomechanical responsibility each sector serves. This would logically give you the keys to the kingdom of glute development - but it is often not explored even by " professionals. "

Glute weakness and underdevelopment also causes some significant issues physiologically that are very common. Beefing up the posterior chain is not only very desirable to women, but equally as imperative for men.....who tend to avoid glutes due to some sort of feminine vibe they get.

This is me saying that the PC is not to be neglected, and also a significant contribution to my professional services....I do loads of client case work specifically training legs and glutes, so that should tell you its no joke.

Lets break the butt up into 3 parts here for you :

1️⃣ GLUTEUS MEDIUS : responsible for abduction, which controls the hip's side-to-side movement and stabilizes the joint. It also controls internal rotation of the hip. Specifically the anterior portion of the gluteus medius muscle rotates the hip internally.

2️⃣ GLUTEUS MINIMUS : predominantly acts as a hip stabilizer and abductor of the hip. It also externally rotates the leg when the hip is extended...aka hip extension.

3️⃣ GLUTEUS MAXIMUS : the largest of the three gluteals, and its primary functions are to extend and laterally rotate the hip joint, abduction of the hip, and adduction of the hip.

It also has many other duties...some are listed below here :

✅️Control trunk flexion
✅️Decelerate swing leg
✅️Control hip flexion
✅️Stabilize pelvis
✅️Maintain posture ( stay upright - which now know why many elderly people are tipped fwd to the anterior....its not age, its glutes....it happens to younger people also but is a common degenerative thing over time. )
✅️Propulsion
✅️Pelvic Alignment

The first step in knowing specifically what to do and what actually works starts with a deep understanding of how things work. That lays the foundation for success with glutes, or with anything for that matter. I've really been able to help people significantly with this stuff far beyond physique improvement.

If anyone is interested in learning about glutes ( beyond just hey butts are great...and they are great ) don't hesitate to reach out and pat me on the ass...I mean hit me at these access points 🤣

Don't forgot I offer Alpha Glutes programming on one of my dot coms also. I'll leave the link in comments...

✅️ CONTACT FORM
blackhillsbarbell.com/rapidcity

✅️ DOT COMS
dedicateanddominate.com
blackhillsbarbell.com

✅️ EMAILS
[email protected]
[email protected]

✅️ SOCIALS
Black Hills Supplement Sciences
Black Hills Barbell
Alpha Elite Physiques

09/03/2026

Unpopular opinion:

It doesn’t matter what time you train. The clock isn’t the flex...actually getting into shape is.

09/03/2026

Just installed a vertical plate tree loaded with calibrated plates.

Organized. Accurate. Heavy.

A powerlifter’s delight...and another beautiful little corner of the WARhouse dedicated to moving unreasonable amounts of weight.

BLACKHILLSBARBELL.COM

09/01/2026

The adductors form the foundation of the medial thigh, yet they are frequently treated as an afterthought in physique development. From a bodybuilding standpoint, developed adductors add mass to the upper inner thigh, making the leg appear thicker and creating a dramatic contrast with the outer quadriceps sweep. They do not create the sweep directly, but they complete the appearance of a developed thigh.

Squats, lunges, leg presses, and hinging patterns train the adductors to varying degrees, particularly the adductor magnus. However, compound exposure does not guarantee that weaknesses have been addressed. Direct adduction work provides a deliberate stimulus and exposes strength or control deficits that movements may allow other muscles to conceal.

Their value extends beyond appearance. Strong adductors help control the femur, stabilize the pelvis, produce hip extension, and manage transitions between abduction, adduction, and rotation. When they can tolerate load through greater length, the hips may access wider positions and rotate freely rather than guarding.

This capacity becomes important in deep squatting. High hip and knee flexion require the femur and pelvis to coordinate rotation under load. Adductors that are both strong and adaptable provide the control necessary to enter, own, and exit those positions with confidence.

Give me a break on the lighting and angle for the right leg, but the left one is poppin, so you can see great separation.

With strength,

The Muscle Mechanic 🔧