The Bodysmith Fitness & Massage, 3368 Carrollton Avenue, Wantagh, NY (2026)

04/26/2026

Neck/Shoulder Muscle Anatomy 🙌🏻

Trapezius-
Origin: Superior nuchal line and external occipital protuberance (for upper fibers), nuchal ligament along C1-6 and the spinous processes of C7-T3 (for middle fibers), and spinous processes of T4-12 (for lower fibers).
Insertion: Postero-lateral third of the clavicle (for upper fibers), medial acromial margin and the superior crest of the scapular spine (for middle fibers), and the lateral aspect of the medial scapular spine (for lower fibers).
Function: Head and cervical spine extension, rotation of the head and neck (the right upper traps turns the head to the left when it contracts, and the left rotates the head to the right), elevation of the shoulder girdle, and upward rotation of the scapulae

Levator scapulae-
Origin: Transverse processes of C1-4.
Insertion: Superior angle to the root of the scapular spine.
Function: Cervical spine extension, rotation of the neck (the right levator scapulae muscle rotates the neck to the right, the left rotates it to the left), elevation and downward rotation of the scapula.

Splenius Capitis-
Origin: Spinous processes of C7-T3 and the nuchal ligament.
Insertion: Lateral superior nuchal line and the mastoid process.
Function: Extension of the head and neck, as well as lateral flexion and rotation of the head and neck when contracted unilaterally (the right splenius capitis rotates the head and neck to the right while the left muscle rotates the head and neck to the left.

04/21/2026

I can only help you, you need to put in the work yourself.

I’ll employ some techniques to help you feel and move better, but those results will fade within a few hours, or a few days at most.

I always make sure to show my clients how to do some form of exercises or maintenance work to help their results to stick around longer.

This helps you to feel and move better for longer, giving you the results you’re really after.

Teach a man to fish….. ya know.

04/20/2026

P O W E R - B U I L D I N G 💪🏻😤😤

This is one of my favorite ways to train 🙌🏻 but does it work…?

It’s nice to be strong, but to be strong you HAVE to only lift heavy and can’t train in any other way and you can’t get massive because you don’t get enough volume in to stimulate muscle growth.

It’s nice to be big and have a nice physique, but you need to lift lighter weights with high volume, which disqualifies you from lifting heavy to maximize your size.

Too bad 🤷🏻‍♂️

PSYCH 🗣️🗣️

Nah you can totally train for both simultaneously and get strong and big at the same time.

Muscle growth is greatly derived from generating maximal tension in a muscle. You do this by lifting close to failure, in ANY rep range (even 1 rep theoretically).

To get strong, you need to lift heavy, ideally within the 1-6 rep range and ideally with 85%+ of your 1 repetition maximum.

Lifting super heavy is very systemically fatiguing and requires a lot of rest time between sets to ensure quality and safety.

Because of that it’s a great plan to start a power-building workout since you’ll have the most energy to nail your heaviest exercise (still stimulative of hypertrophy because of the high muscular tension).

Then we do a selection of other exercises getting into progressively higher rep ranges so we can push those closer to failure but require less rest time between each set due to the lighter weights.

Get strong AND big without compromising what you want. 💪🏻🙌🏻

…and if you wanna you can also add in some plyometrics to keep a bit of power too, why not 🤷🏻‍♂️

DM “Coach me” and let’s work together to get you to your goals! 💪🏻

04/16/2026

It’s not necessarily hard to cut weight, but that’s the thing…

You’re cutting WEIGHT.

It’s impossible to burn JUST fat.

Inevitably some of that weight lost will be from muscle.

A Styku scan can get you a pretty good image (no pun intended) of where you’ve lost size as you go along your weight loss journey.

I’ll be keeping my protein high since it employs a muscle-sparing effect (you can hold onto relatively more muscle mass on a cut when your protein intake is up there).

I’ll also be monitoring where it seems like I’m losing muscle mass so that I can add in some extra volume in those muscle groups to encourage some maintenance or potentially some slight growth.

~205lbs aiming to get to 190-195 or so. Wherever I feel happy with how I look in the mirror for a few months.

Then we play it in reverse and bulk up and focus on strength again 💪🏻

DM for coaching or to even set up a Styku scan for yourself! 🙌🏻

Address

3368 Carrollton Avenue
Wantagh, NY
11793

Telephone

+15163876744

Website

http://thebodysmithli.com/

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The Bodysmith Fitness & Massage