Angel X. Valentin
Independent Certified Personal Trainer (ACE-SPS) +
Owner

• Phone #: 718-679-0147

The video highlights the client performing an exercise called the Trap Bar Deadlift. There are two main benefits for this exercise:1. It is easier to perform for the average individual versus the traditional deadlift based on the individual bodies' leverages.2. The stress provided towards the spinal erectors is much lower than the traditional deadlift therefore the average injury threshold is much lower.Joe is performing a 260LB Trap Bar Deadlift for 4 repetitions. The Trap Bar Deadlift is a great exercise for beginners to start with for any client to learn the mechanics and movement of the Deadlift before actually transitioning to the Barbell Deadlift. Joe performed this exercise for at least for the first 10 weeks of his training journey until he transitioned to the Barbell Deadlift.

The video highlights Joe performing an exercise called the Barbell Deadlift. There are two main benefits for this exercise:1. This exercise targets more muscles groups than 90% of all exercises (including other compound exercises). This exercise is a great muscle density builder for the whole body therefore your body will get harder over time.2. The Barbell Deadlift (unlike the Barbell Squat) is easier to fail as it is simple as not being able to pick up the weight from the floor. You do not have to worry about bailing out of the exercise.Joe is performing a 225LB traditional Barbell Deadlift for 5 repetitions. The Barbell Deadlift is best performed within the 1-5 repetition range to maintain proper technique and minimize fatigue. I usually train all of clients like this as the exercise does target the spinal erectors hard. The spinal erectors muscles have the longest recovery time (5-10 day average) versus other muscle groups. All of my clients perform the Barbell Deadlift on a separate day so they can do it properly. Joe pulled 225LBS for this exercise within 3 weeks after the transition.Joe is performing the exercise very well. There are three things you want to maintain when performing the Barbell Deadlift:1. Tight Back Posture which includes full body tightness.
2. Hold the Bar Tightly
3. Proper Inhale/Exhale breathing technique.If either one or a combination of the three are not done properly; your technique will easily break down.

In this video, Joe performs 360LBS with the Power Squat Machine (Front Squat) for 6 repetitions. One of Joe's major challenges is the overall build of his physique. Although he stands at 5'10"; his arms and legs (specifically the shins aka tibias) are long however his thighs (aka Quads and Hamstrings) are very short. When you have short thighs and long shins; exercises like the Barbell Squat will be challenging. I made Joe perform the Power Squat Machine often in order to maximize his thigh muscles. He does a good job on this exercise with this machine. In this video, he is in the 4th month of his training cycle.

In this video, Joe performs an amazing 340LB Barbell Deadlift. This is during his 10th month of training with me. Due to his diligence, he made it happened. Joe made significant progress during that period. Well done; Joe!

In this video, Joe performs an impressive 450LBS Squat with the Power Squat Machine for 5 repetitions. Joe is exerting maximum torque towards the machine with each repetition. Joe targets the depth necessary to maximize his legs. Joe is bracing so hard that the belt strap pops out during the middle of the set. Joe does a great job concentrating on the exercise despite the setback. This is during the 10th month of his training cycle.

In this video, Joe performs a 205LBS Powerlifting (aka Low Bar) Barbell Squat for 5 repetitions. Out of all the compound lifts; the Squat is most challenging for Joe. Joe's physical traits actually put him in a disadvantage however he does a good job performing each rep without rushing it. In order to maximize his Quads and Hamstrings; I placed the safety pins in a position where Joe completes the eccentric (bottom) portion of the lift by touching the pins. He is driving his back into the barbell for each repetition; keeping his feet and head with a neutral position therefore maintaining a well-balance approach to the squat. The goal for Joe's Squat to hit at least parallel depth. This is during the 9th month of his training cycle.

In this video, Joe performs an aspiring 250LBS Powerlifting (aka Low Bar) Barbell Squat for a single. It may not look like it at first glance however he actually hits the same depth or slightly lower than the 205LBS from the previous video (You can be the judge). This is during the end of the 11th month of his training cycle. Joe exerts all of energy during this lift.

Joe trained with me at least 12 months. Here are Joe's overall stats (before and after):
Joe (before): 155LBS
Overall Training Experience: Never lifted weights; just pushups and pull ups.
Max Lifts (Old): N/AJoe (after 12 months): BW - 173LBS (+18)
Max Barbell Deadlift: 340LBS-350LBS
Max Barbell Squat: 250LBS-260LBS
Max Barbell Bench Press: 200LBS-210LBS
Max Barbell Overhead Press: 145LBS-155LBS

The first video highlights Jack performing an exercise called the Trap Bar Farmer Carry or Walk. There are two main benefits for this exercise:1. This is a full body exercise that increases muscle density, aerobic and anaerobic endurance. This exercise creates an armor on your body where you will see significant carryover for many exercises.2. The exercise can also increase the grip strength for your hands. Having a strong grip translates to better gains on exercises that required it such as the deadlift, deadlift static hold, etc...Jack is performing an impressive 315LBS Trap Bar Farmer Walk for 80ft (40ft each way). This is an exercise Jack performed at least two out of the four total training cycles within 12 months. Jack's muscles started to become harder within the first 8 weeks. This particular one is during his 10th month of training with me.

The video highlights Jack performing a good 315LBS Powerlifting (aka Low Bar) Squat. Jack does a good job of driving of transferring the torque from the floor to his back; driving the heavy single back to the starting position. Jack manages to tap the safety bars and that indicates he reached the bottom of the lift. This is during the 10th month of his training cycle.

The video highlights Jack performing an exercise called the Barbell Zercher Squat. This unique Front Squat variation teaches the individual how to brace their body as a whole. The Zercher Squat does place a fair amount of stress on the forearms however in return; the exercise does provide good muscle density benefits. It builds the thigh and trapezius muscles very nicely. My clients perform this exercise with and/or without the squat pad. The weight here is 185LBS for 2 repetitions during the 4th month of Jack's training cycle.

The video highlights Jack performing a good 225LBS Barbell Zercher Squat. Jack does a good job from picking up the weight, setting his feet into the correct position, and takes a solid deep breath before performing the lift. This is during the end of the 5th month of his training cycle.

In this video, Jack is performing an exercise name the Good Morning (funny exercise name). Jack is utilizing the Power Squat Machine as it is a much safer alternative than its Barbell counterpart. The Good Morning targets the the spinal erectors, glutes, and hamstrings muscles. I advised Jack to perform the exercise from an unlock knee position to target the muscles better as well as protect the knees. Jack performs 270LBS for 5 repetitions during the 11th month of his training cycle.

In this video, Jack performs an exercise named the Barbell Overhead Press. The Overhead Press is a full body exercise that primarily targets the shoulders, trapezius, and arms muscles. Jack's shoulder muscles are the weakest of the main muscle groups. I trained Jack hard on this exercise to develop his technique, perform plenty of repetitions and utilize overhead variations such as the dumbbell OHP (not presented here) in order to increase his shoulder muscles' strength. The end result is very surprising as Jack performs a well executed 135LBS with a slight pause at the top of the lift. This is during the 11th month of his training cycle.

Jack trained with me at least 12 months. Here are Jack's overall stats (before and after):
Jack (before): BW - 160LBS
Overall Training Experience: Novice-Level lifter.Jack (after 12 months): BW - 178LBS (+18)
Max Barbell Deadlift (Old): 185LB-205LBS
Max Barbell Deadlift: (New): 405LBS
Max Barbell Squat (Old): N/A
Max Barbell Squat (New): 325LBS-335LBS
Max Barbell Overhead Press (Old): N/A
Max Barbell Overhead Press (New): 135LBS
Max Barbell Bench Press (Old): 160LB X 5 repetitions
Max Barbell Bench Press (New): 245LBS

The video highlights John performing a strong 275LBS Powerlifting Squat for 3 repetitions. John does a good job from picking up the weight, setting his feet nice and wide with toes pointed out so that his glutes and back gets more involved during the lift. John's execution for each repetition looks almost identical and that is usually a sign of good technique.

The video highlights John performing a solid 335LBS Barbell Deadlift. John does a great job loading the pressure on his body towards the glutes and hamstrings muscles to generate the force necessary in order to pick up the weight from the floor. The first repetition on the Barbell Deadlift tends to be the slowest and at times; the hardest.

The video highlights John performing an exercise called the Yoke Carry or Yoke Walk. The Yoke Carry is formidably the best muscle-density exercise on the planet as it trains the individual to build aerobic and anaerobic strength. This exercise will build the armor on your body necessary to aid your body from breaking down for the long term. When performing the Yoke Carry; the muscles on the body will start to become harden. This hardening on the body will enable the individual to start feeling stronger on other exercises. John is performing 395LBS and carries it for 55FT. John does a decent job pacing himself in order to handle the exercise with good control. The Yoke on its own weighs 180LBS!

The video highlights John performing a solid 295LBS Powerlifting Squat. John shows the weight who's the boss on this set. The good thing John learn is not to let the weight sit for too long on his back. The longer you let the weight set on your back; the quicker fatigue sets in and that can be the difference between a good or bad set. The next video however on the same session...

The video highlights John performing a difficult 315LBS Powerlifting Squat. John realizes that going up in weight even if it just 20LBS can make a huge difference. You will notice the grind during the set as it does not go up as fast as the 295LBS from the previous set. This is a personal best for John during the 3 months he trained with me. John increased his one rep-max by 50LBS from a 265LBS high-bar squat to a 315LB5 low-bar squat. The important lesson here is smaller weigh increments (5LBS-20LBS upper-body; 10LBS-40LBS for lower-body) is a much better strategy for the long term in training cycles to minimize accumulated fatigue.

John trained with me at least 3 months. Here are John's overall stats (before and after):
John (before): BW - 152LBS
Overall Training Experience: Beginner-Level lifter.John (after 3 months): BW - 160LBS (+8)
Max Barbell Deadlift (Old): 285LBS
Max Barbell Deadlift: (New): 335LBS
Max Barbell Squat (Old): 265LBS (High Bar Squat)
Max Barbell Squat (New): 315LBS* (Converted to Low-Bar Squat)Max Barbell Overhead Press (Old): N/A
Max Barbell Overhead Press (New): 135LBS
Max Barbell Bench Press (Old): 235LBS
Max Barbell Bench Press (New): 260LBS

More Videos Coming Soon!