First, I like to hold onto something external to ensure I’m making the exercise as stable as possible. When choosing a split squat variation, you can’t go wrong with either one. However, when you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max. When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because they both perform external rotation.
0:11
First, I like to hold onto something external to ensure I’m making the exercise as stable as possible. When choosing a split squat variation, you can’t go wrong with either one. However, when you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max. When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because they both perform external rotation.
35 viewsMar 1, 2025
FacebookDr. Michaela Peramaki
Unsupported rows are not bad, and in fact are very good for muscle growth and functional strength. However, as you continue to build muscle and get past the newbie gains, it’s best to choose MORE chest supported rows. The chest support helps to stabilize your body so that you can solely focus on performing the rowing movement with your lats, traps, rhomboids, etc. You also won’t have any additional stimulus from other stabilization muscles (erectors) impacting your perceived level of effort, all
0:09
Unsupported rows are not bad, and in fact are very good for muscle growth and functional strength. However, as you continue to build muscle and get past the newbie gains, it’s best to choose MORE chest supported rows. The chest support helps to stabilize your body so that you can solely focus on performing the rowing movement with your lats, traps, rhomboids, etc. You also won’t have any additional stimulus from other stabilization muscles (erectors) impacting your perceived level of effort, all
2 viewsOct 21, 2024
FacebookDr. Michaela Peramaki
Bench Press Challenge: 200 lbs Girlfriend vs Skinny Armed Girl
0:05
Bench Press Challenge: 200 lbs Girlfriend vs Skinny Armed Girl
107.1K viewsFeb 13, 2023
TikTokmichaelaperamaki
I thought this was a super cool study that shows that crazy high volumes are not better for muscle growth, and that junk volume really is a thing. Doing fewer sets that are hard and with intention, done multiple times throughout the week will be much less fatiguing and improve the ability to progressively overload over time. The main findings of the study showed that 4 sets are needed to show true muscle growth, and after that, the more sets you perform, there are more diminishing returns. Both
0:29
I thought this was a super cool study that shows that crazy high volumes are not better for muscle growth, and that junk volume really is a thing. Doing fewer sets that are hard and with intention, done multiple times throughout the week will be much less fatiguing and improve the ability to progressively overload over time. The main findings of the study showed that 4 sets are needed to show true muscle growth, and after that, the more sets you perform, there are more diminishing returns. Both
Feb 13, 2025
FacebookDr. Michaela Peramaki
Time under tension only matters for muscle growth when it’s experienced by our high threshold motor units. How do we know that we are stimulating our high threshold motor units? When there is an INVOLUNTARY slowing of contraction speed. Slowing the concentric part of the rep down voluntarily for more “time under tension” is not going to cause more growth. | Dr. Michaela Peramaki
0:15
Time under tension only matters for muscle growth when it’s experienced by our high threshold motor units. How do we know that we are stimulating our high threshold motor units? When there is an INVOLUNTARY slowing of contraction speed. Slowing the concentric part of the rep down voluntarily for more “time under tension” is not going to cause more growth. | Dr. Michaela Peramaki
104 viewsFeb 23, 2025
FacebookDr. Michaela Peramaki
If you wanna stop guessing about whether or not what you’re doing is actually giving you the results you want, join Forging Physiques (Iinked at the top of my profile) for less than $1 a day to receive hypertrophy training that will help you build muscle as fast and efficiently as possible. We’re currently running a back and shoulder focused mesocycle, but we still hit ALL muscle groups HARD 💪💪💪 | Dr. Michaela Peramaki
0:18
If you wanna stop guessing about whether or not what you’re doing is actually giving you the results you want, join Forging Physiques (Iinked at the top of my profile) for less than $1 a day to receive hypertrophy training that will help you build muscle as fast and efficiently as possible. We’re currently running a back and shoulder focused mesocycle, but we still hit ALL muscle groups HARD 💪💪💪 | Dr. Michaela Peramaki
Jan 12, 2025
FacebookDr. Michaela Peramaki
Dr. Michaela Peramaki on Instagram: "First, I like to hold onto something external to ensure I’m making the exercise as stable as possible. When choosing a split squat variation, you can’t go wrong with either one. However, when you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max. When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because
0:10
Dr. Michaela Peramaki on Instagram: "First, I like to hold onto something external to ensure I’m making the exercise as stable as possible. When choosing a split squat variation, you can’t go wrong with either one. However, when you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max. When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because
621.3K viewsMar 1, 2025
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "A lot of people underestimate how lean they actually need to be before muscle REALLY starts to show and make a noticeable difference. You can be lifting consistently, getting stronger, doing “everything right” in the gym, and still not look how you expect because the muscle is simply covered. And being lean comes at a cost. It means sticking to the plan when it would be easier not to. Being different from most people around you. Being aware of everything you’
8.9K views3 months ago
Instagramdr.michaela_p
0:06
Dr. Michaela Peramaki on Instagram: "If your goal is muscle growth, this is one of the WORST things that you can do. Instead, try resting at least 2-3 minutes between sets. A study by Schoenfeld et al recruited 23 resistance trained men and separated them into 2 groups. One group had short rest intervals between sets, while the other had long rest intervals between sets. Results: The study found that there were greater increases in muscle mass with longer rest periods (3 minutes) compared to sho
493.4K viewsNov 14, 2024
Instagramdr.michaela_p
0:07
Dr. Michaela Peramaki on Instagram: "First, high repetition sets can and do cause muscle growth. But we know that in order to get meaningful stimulus to cause growth, we need to reach failure/near failure. The stimulating reps in a set to failure begin when we have an involuntary slowing of contraction speed. So here is an example: you’re doing a set where you hit failure at 20 reps. Around rep 16 your reps finally start to slow down involuntarily. That means that around the first 15 reps won’t
113.6K viewsMay 19, 2024
Instagramdr.michaela_p
0:17
Dr. Michaela Peramaki | Same setup. Different execution for all 3 based on which muscle group I wanted to place more emphasis on. Technique/how you perform your... | Instagram
8 months ago
Instagramdr.michaela_p
Dr. Michaela Peramaki | If you think Planet Fitness is a bad gym for building muscle just because it doesn’t have barbells or dumbbells over 60 pounds, you... | Instagram
129.9K views11 months ago
Instagramdr.michaela_p
0:06
Michaela Peramaki: The She Hulk of Bodybuilding
40.5K viewsMay 3, 2023
TikTokmusclesonmuscles
0:15
Do you my loves. you only live once. 🤍 #fitness #bodybuilder #fitnessgirl #fittock #fitnessmodel #gwpl #christiantok #naturalbodybuilder #wpd #lift
1.1M viewsApr 12, 2021
TikTokmichaelaperamaki
0:36
Dr. Michaela Peramaki | Lat training 101 🪽 Still accepting 101 clients. DM me or comment “READY”. @minibeastofficial code MICHAELA to save 💰 | Instagram
25.4K views4 months ago
Instagramdr.michaela_p
0:09
Dr. Michaela Peramaki | This is called double linear periodization. I have used this for years with tons of success. My training group Forging Physiques starts a... | Instagram
9 months ago
Instagramdr.michaela_p
0:14
Dr. Michaela Peramaki on Instagram: "Time under tension only matters for muscle growth when it’s experienced by our high threshold motor units. How do we know that we are stimulating our high threshold motor units? When there is an INVOLUNTARY slowing of contraction speed. Slowing the concentric part of the rep down voluntarily for more “time under tension” is not going to cause more growth. Join my training group Forging Physiques for less than $1 a day for optimized training to get the most ou
157.4K views11 months ago
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "@fit.kb.ness 💪😤 @minibeastofficial code MICHAELA"
20.8K views4 months ago
Instagramdr.michaela_p
0:21
Dr. Michaela Peramaki | Don’t skip your deep squats kids Comment or DM me “READY” for 1:1 coaching @minibeastofficial code MICHAELA to save 💰 | Instagram
22.9K views3 months ago
Instagramdr.michaela_p
0:19
Dr. Michaela Peramaki | Most people simply don’t get lean enough to begin with to have a successful “lean bulk” or growth phase. And if you’re just pushing food... | Instagram
6.1K views3 months ago
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "If you want to reach your full potential as a bodybuilder, you need to take care of your gut. Muscle growth depends on your ability to digest and absorb the food you eat. If digestion is off, your body cannot fully use the nutrients you are giving it, no matter how good your training is. For a lot of people, bloating and gas improve within a few weeks once food quality is cleaned up. After that, foods can slowly be added back in while paying attention to how
5.2K views3 months ago
Instagramdr.michaela_p
0:09
Dr. Michaela Peramaki on Instagram: "There are 3 parts to our shoulder muscle. Each of these exercises bias one of those three parts of our shoulder, ensuring all portions of your shoulder are getting worked for round, full looking shoulders! Shoulder presses - front delt Lateral raises - middle delt Rear delt flys - rear delt (duh lol)"
53.2K viewsNov 21, 2023
Instagramdr.michaela_p
0:07
😈 #fitness #bodybuilding #fitgirls #fitgirlsoftiktok
22.8K viewsMay 29, 2022
TikTokmichaelaperamaki
0:06
I only hit legs so I have better leg drive when I bench #CapCut
380.8K viewsAug 11, 2023
TikTokmichaelaperamaki
0:09
Dr. Michaela Peramaki on Instagram: "Watch til the end for the roadmaps 😈 #bodybuilding #fitnessmotivation #naturalbodybuilding #womensphysique #womensphysiquepro"
74.5K viewsOct 1, 2024
Instagramdr.michaela_p
0:08
Dr. Michaela Peramaki on Instagram: "This is literally such an easy way to progressively overload. Stay at the same weight throughout your workouts and keep climbing in reps until you can rep it out for 4-5 more than you started with. THEN choose a heavier weight and repeat that same process. There’s plenty of other ways to progressively overload, but this is probably my personal favorite. #progressiveoverload #weightlifting #musclegrowth"
115.4K viewsJan 8, 2024
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "This wasn’t about “bulking.” It was about intention. Training with purpose, fueling with consistency, and trusting the process for a really long time. Everyone’s journey will look different. Your genetics, training history, and lifestyle all play a role. But don’t fear eating more if your goal is to grow. Sometimes, what your body needs most is a little more food and a lot of patience."
229.4K views11 months ago
Instagramdr.michaela_p
0:56
Dr. Michaela Peramaki on Instagram: "Steal my back and shoulder day ⬇️ Neutral grip single arm pulldown 3x8-10 Wide grip lat pulldown 2x10-12 Chest supported upper back row 2x10-12 Upright smith rows 3x8-10 Shoulder press 3x6-8 Rear delt fly 2x8-10 DM me “READY” for 1:1 coaching @minibeastofficial code MICHAELA"
15.5K views4 months ago
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "In all seriousness, I know I don’t look like most girls in the gym. And that’s intentional. Most aren’t trying to build wide lats, capped delts, and a powerful physique. But I love that I stand out. I’m proud of the muscle I’ve built and the work it’s taken to get here, especially as a natural athlete. 🤍 bodysuit by @minibeastofficial dc: MICHAELA to save 💰"
3.9M views9 months ago
Instagramdr.michaela_p
0:06
Dr. Michaela Peramaki on Instagram: "These are tips are VERY basic, but can really make a difference in aiding consistent weight loss."
231.6K viewsJul 5, 2023
Instagramdr.michaela_p
See more