Brians Gym Sedalia 24hr

09/11/2026

Atlanta Pendulum Squat Machine

These demos are geared toward beginning gym goers. I know there are advanced techniques and other ways to cue using many of the machines shown — but this is aimed as a simple walkthrough so someone new can follow along.

09/11/2026

Flashback Friday 🏆
Preacher peak, BG style.

Pin the arm. Earn the peak.

Standing curls let shoulders and momentum cheat. Preacher work pins the upper arm so the **biceps does the last of the job**. Old-school cue: train for size AND shape together — not just heavier curls.

Try this:
• EZ-bar preacher curl 3–4 × 8–15 (full stretch at bottom → curl to peak squeeze)
• DB preacher twist finisher 2–3 × 10–15 (pinky toward outer shoulder at the top — paints the outer sweep)
• Optional: 1–2 forced reps on the LAST set (partner's hands at the elbow, just enough)

Frequency: arms day, or after back day when bis are warm. Triceps elsewhere — this card is biceps-only.

Cues:
- "If the shoulder can help, it will. Pin the arm and make the bi earn it."
- "8–15 on preacher hits harder than 6 swinging standing curls."
- "Peak isn't a pose trick — it's full shortening under control."

Member-safe:
- Elbows cranky? Slight incline pad angle, stop short of painful lockout, or swap to spider curls.
- No need for contest forced-rep drama weekly — earn base sets first.
- Warm elbows with light cable curls before loading the preacher.

Brian's Gym · Sedalia · 24/7

-era

09/10/2026

0.25%–0.5% of bodyweight per week is the muscle-gain sweet spot.

09/08/2026

Great couple with some great services to get you moving and feeling better!
Come check them out!
Sept 14th 4:30pm!

09/07/2026

Deloads aren't optional — they're part of the math.

09/05/2026

09/04/2026

Flashback Friday 🏆
Hamstrings first, BG style.

The detail move isn't the afterthought. It's the lead.

Most leg days are quad day with a hamstring afterthought. Flip the order. **Hamstrings first** while the back is fresh, then quads, then calves. Zane was a curl detail guy, not a max-squat guy — and his legs still looked stage-ready.

The block (lower-body day, 1–2×/week):
• Hamstring hinge (pick one) 4 × 8–12 — RDL, stiff-leg deadlift, good morning, hip thrust
• Hamstring isolation (pick one) 3–4 × 10–15 — lying curl, seated curl, single-leg curl, stability-ball curl
• Quad work (pick one or two) 3 × 10–15 — leg press, hack/belt squat, Bulgarian split squat, walking lunge
• Calves (pick one or two) 3 × 12–20 — standing, seated, or leg-press calf raise

Cues:
- Hamstrings first. Quads second. Calves last. The detail move goes when you're fresh, not when you're cooked.
- Hinge is the move. Curl is the polish. Skip the curl, the upper hamstring never grows.
- Slow eccentric on the curl beats another set of leg press every time.

Member-safe:
- Low-back history: skip good mornings, reduce RDL range, lead with hip thrust + leg curl.
- Knee cranky: skip leg extension flavor, prefer belt squat / hack / leg press.
- Hamstring strain history: avoid ballistic swings; stay in the controlled hinge range.
- "Train hamstrings every day" is contest-prep advice. ONE quality session beats five sloppy ones.

Brian's Gym · Sedalia · 24/7

-era

09/03/2026

Liquid calories don't fill you up.

08/30/2026

Myoreps work — but only on isolation.

08/28/2026

Flashback Friday 🏆
Triceps, the forgotten muscle — BG style.

Press close. Stretch overhead. Arm fills out.

Most triceps work is pressing. Pressing builds the lateral and medial heads. The long head — the visual mass of the triceps — only gets a real stretch from **overhead** work. Skip the overhead and the arm looks short. The fix is one close-grip pressing move and one overhead extension move, every arm day, for a few weeks.

The block:
• Close-grip press (pick one) — 4 × 6–10. Hands shoulder-width, elbows tucked ~45°, bar to lower sternum
• Close-grip bench press
• Close-grip floor press (floor takes the shoulder out of the bottom range)
• Diamond push-up, weighted if able — 3 × AMRAP
• JM press (hybrid close-grip/skull-crusher) — 3 × 8–10
• Overhead extension (pick one) — 3 × 10–15. Full stretch at the bottom, lockout at the top
• Seated DB overhead extension
• Cable overhead rope extension (face away from the cable, split the rope at the bottom)
• EZ-bar skull crusher, lying — bar to forehead, NOT behind the neck
• Incline DB skull crusher (lying back on incline — long head gets the best stretch at this angle)
• Finisher (pick 1–2) — 2–3 × 12–15
• Pushdown (rope or V-bar) — lock the shoulders down, don't swing the hips
• Reverse-grip pushdown — easy on the elbow, hits the lateral head
• Kickback (DB or cable) — short range, full squeeze, no swing

Frequency: 1–2×/week. Run it on push day (after chest/shoulders), dedicated arm day, or as a 20-minute specialty block at the end of an upper day.

Coaching cues:
- Presses build the outside. Overhead builds the shape. Skip overhead and the arm looks short.
- Elbows forward on the press, elbows back on the extension. The elbow is the triceps' only job site.
- Long head is the visual mass. Stretch it overhead, or you're leaving gains on the table.
- Slow skull crusher with a partner beats ego weight without one.

Member-safe notes:
- Elbow cranky? Use a cable pushdown (constant tension, no joint stress) and a single-arm DB overhead (no locked wrist).
- Skip the behind-neck skull crusher — the behind-neck version adds shoulder stress for no extra triceps work.
- Skull crushers and rolling DB extensions are NOT moves to load heavy. Tempo beats weight.
- Don't run a triceps specialization block on top of heavy bench volume — pick one or the other heavy for a few weeks.
- First time trying overhead extensions? Use a LIGHT DB seated, full range. Don't force a heavy PR on day one.

Two directions, three heads. Press close. Stretch overhead.

Brian's Gym · Sedalia · 24/7