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Mitch Bermant

@builtwithmitch

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followers

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Personal Trainer at 24 HR Fitness in Orange CA
Looking to Improve Yourself? Get Stronger? Healthier?
DM Me For In-Person or Online Personal Training!

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Quick and easy push day you can get done in under 35 minutes!

Interested in Personal Training? DM Me! by @builtwithmitch

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a month ago

Taking 5 plates for a spin on the old school hack by @builtwithmitch

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2 months ago

Posterior Day!

1. Lat Pulldown
2. Kelso Shrugs
3. Sagittal Plane Row
4. Seated Hamstring Curl
5. Standing Hip Thrust
6. Abductors
7. SLDLs
8. Recline Curls
9. Bottom ROM Calf Raises
10. Back Extensions

Questions? Interested in Personal Training? DM Me! by @builtwithmitch

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2 months ago

Today was my first day trying out my new split. I want to start getting a 3x frequency for all muscle groups, and I didn’t prefer Upper/Lower due to the long Upper day. I also didn’t love Ant/Post due to concerns over lingering fatigue from secondary muscle groups. Due to these concerns, I landed on this split, where I am doing Push for my upper body and Anterior for my lower in a session, and then Pull for my upper body and Posterior for my lower body. This felt like a good medium between the two, and I really enjoyed this first session.

If you have any questions or are interested in Personal Training, DM Me! by @builtwithmitch

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2 months ago

What split should I do?

The golden rule when it comes to our gym split is that we need to be hitting every muscle group at least 2 times per week. From there, it depends on our schedule. Below are some examples of gym splits and their pros and cons:

1. Full Body
- Great for someone who can only get in the gym 2-3 times per week
- Great split if we want to increase frequency to 3+ times per week for each muscle group
- Sessions can be a bit long
- Hard to squeeze in isolation movements for every body part

2. Upper-Lower
- Great for somebody who can only get into the gym 4 times per week
- Also great for someone who can get in 5-6 times and wants to increase their frequency
- Upper sessions can feel very long

3. Anterior-Posterior
- Great alternative to upper-lower where each session is the same length
- Great for someone only lifting 4 times per week
- Great way to increase our frequency without having one session be much longer than the other
- Sessions can still be a bit long
- Fatigue can occur due to secondary muscles being tired from previous days

4. Push-Pull-Legs
- Great for people able to get into the gym 6 days per week
- Sessions are not as long as other splits
- Cannot hit each muscle group 3 times per week

5. PPLxUL
- Good for people able to lift 5 times per week
- Good middle ground between UL and PPL for session length and frequency
- Only able to hit each muscle group twice per week

What is my split?
I have just started on a Push+Anterior/Pull+Posterior
- This means I do Push plus quads and adductors and then Pull plus hamstrings, glutes, and calves
- It allows me to hit each muscle group 3 times per week
- One session isn’t longer than the other
- Fatigue from one session doesn’t interfere with the next when it comes to secondary muscles being tired

Bottom line: Do what you enjoy and can fit in your schedule that allows you to hit each muscle group at least twice per week. by @builtwithmitch

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2 months ago

Leg Day!!

1. Seated Hamstring Curl
- Seated preferred over lying due to the stretched position

2. Leg Extensions
- Back rest set all the way back in order to have hip extended
- Extended hip allows for Rectus Femoris activation that doesn’t occur when sitting up

3. Adductor
- Most people skip these, these are a huge part of the inside our leg and contribute greatly to size

4. Glute Split Squat
- We target glutes in a split squat by flexing at the hip and getting our foot as far back as possible

5. Calf Raises
- These are bottom range of motion partials, meaning all the way down, halfway up
- Studies show staying in the bottom half has higher calf activation

6. Sissy Squat
- Maximum knee flexion for maximum quad activation
- Wedges help increase knee flexion but not mandatory

7. Abductors
- Great for glute min and med growth

8. Ab Crunch
- Focusing on Spinal Flexion

All exercises were done with 2 working sets

Interested in Personal Training? DM Me! by @builtwithmitch

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2 months ago

Push Day!!

1. 2 sets of Flat Chest Press
- Keeping our hands lower than our shoulders
- Flaring our elbows

2. 2 sets of Incline Press
- Supinated grip to force our elbows to stay tucked

3. 2 sets of Shoulder Press
- Pronated grip to disadvantage our upper pecs

4. 2 sets of Lateral Raises
- Thinking about sweeping our hands out
- Making sure not to extend at our elbow during the movement

5. 2 sets of Overhead Extensions
- Making sure we aren’t moving our elbows forward during extension

6. 2 sets of Tricep Extensions
- Cuff is used to eliminate grip as a limiting factor
- Using pillar as support for elbow to eliminate backward movement

All set numbers are for working sets, they do not include warm ups

Interested in Personal Training? DM Me! by @builtwithmitch

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2 months ago

Pull Day!

1. 2 sets of Lat Pulldowns
- Driving elbows straight down
- Keeping chest up

2. 2 sets of Kelso Shrugs
- Focusing on squeezing shoulder blades together

3. 2 sets of Sagittal Rows
- Can be done from any angle
- Keeping elbows tight to body

4. 2 sets of Rear Delt Flies
- Keeping angle of elbow consistent through rep
- Keeping ROM short as to not drive shoulder blades together

5. 2 sets of Bicep Curls
- These were done using bench to support the back of the arm and shoulder

6. 2 sets of Reverse Grip Curls
- Trying to create a circle with the bar
- Squeezing at the top

7. 2 sets of Machine Crunches
- Focusing on spinal flexion
- Driving our chest to our knees

All set numbers are working sets and do not include warm up sets

Interested in Personal Training? Send me a DM! by @builtwithmitch

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2 months ago

Some fun mobility/strength movements I’ve been doing with my client Shawn the last few weeks on our 25 min mobility days. Trying to improve his balance, core strength, knee and ankle stability, and working up to full pushups. His improvements over the last month or so has been awesome!

If you’re interested in personal training, send me a DM! by @builtwithmitch

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2 months ago

What’s up guys! My name is Mitch Bermant, and I am a Personal Trainer at 24HR Fitness In Orange, CA. I am also a Senior at Chapman University, pursuing a degree in Applied Human Physiology. On this account I will be posting videos from my lifts, videos and pictures from my clients, with their consent to do so, and other informational videos. If you are beginning your fitness journey, or just want some guidance to help improve, and you are interested in Personal Training, whether In-Person or Online, don’t hesitate to send me a DM! by @builtwithmitch

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3 months ago