Manage Repetition When There Is A Lot Of Content


I watched an Olivier Roland’s video  and I learned good stuff.

There is a secret to manage repetitions when there is a lot of content. The secret is that you don’t need to manage your repetitions when you have a mission to learn something from your audience. To make a transfer of knowledge to your audience.

Attention, if every day you repeat the same thing, you will make your audience run away. I think you know the limit yourself.

Here are 2 benefits of repeating your content, education and editorial. 



One the great keys to education is repetition. Being regularly confronted with knowledge make it possible to memorize and use this knowledge in everyday life.


text audio video image format

  1. You don’t have to reinvent the wheel all the time. You can recycle content that you published 6 months, 1 year, 2 years ago, etc.

    If you look at a magazine and compare that the magazine has published in previous years, you will see that there is a lot of content that repeats itself.

  2. You can recycle this content in a different way. You can talk about this content with a different angle because your opinion has evolved (you have improved your knowledge on this subject).

  3. You can recycle this content in a different format. There are 3 type of formats : text, audio and video.

You can be the best in your country, there will always be people who have never read the article you published 2 years ago.

Transfer of knowledge

pass knowledge

It’s necessary to repeat your content for people who discover what you’re doing and haven’t yet consumed your content. If you write your articles thinking that your audience is taking the time to read all of your previous articles, you’re making a mistake and you could lose a part of your audience.

Repetition is necessary in education because human beings forget things easily.

People in your audience who read one of your article a year ago, will forget 3/4 of the content. And it’s the same thing for you when you read someone else’s content. That’s why recycling this content with a different angle or format allows your audience to learn better and memorize better.

If your mission is to make a transfer of knowledge, repetition is a great way to motivate people to take action. It forces people in your audience to ask : « Did I use that knowledge ? Did I act ? ». I didn’t create my blog to do intellectual masturbation. I create and recycle my content to motivate people to take action.

It’s possible that I wrote an article and that a part of my audience didn’t understand it. Recycling this article with a different angle or format may allow this part of my audience to better understand this article. The more I write and the better I can explain, it’s cool.



The Reasons For An Asymmetric Body (Part 2)

asymmetical body

I watched a Jamcore DZ’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .


Learning to isolate muscle involves 2 things :

brain muscle connection

















Studying Success

study success

I watched an Olivier Roland’s video  and I learned good stuff.

Here a quote from Jim Rohn : « Success leaves clues».

In all areas, you can study how others have succeeded.

To understand the concepts of studying success in a good way, I’ll take the magician’s exemple. A magicien make a show in front of thousands of people and what happens is that thousands of people see things that doesn’t exist and doesn’t see things that exists. Thinking about that, we’re always impressed by the magicien show because they do things we have never seen.

How learn

be interested in

Studying success is the opposite. You need to see the things that exist but are hidden and not let you blinded by illusions.

To be able to study success successfully, there are a few tricks :

  • Read biographies or autobiographies of successful people in your field. It‘s even more interesting to read the biography after the person is dead because the hidden elements are revealed.

  • You can meet successful people if they’re still alive to ask questions or participate in a seminar.

Collecting the knowledge of successful people will help you speed up your success.

Techniques subtleties

study success

It’s like when I learned a Pencak Silat’s technique (Indonesian martial art). My teacher showed me a technique and I said to myself : « Oh, it’s easy ! ». After 3 attempts, I realized that it was difficult. I couldn’t perform this technique and I didn’t understand how to do it.

After a few minutes, I asked my teacher how he did that. You have to know ask for help to unlock a situation and not take it as a weakness.

My teacher explained to me that brute force wasn’t the most important element in this technique. You have to know how to use gravity and angle. Click, I had the technique and even I was surprised by the result. But my technique is much less fluid and « aesthetic » than my teacher (it’s nice to see when my teacher does this). I still have a lot of work to do.

Focus on things that exist and stop being disturbed by illusions (newspapers, magazines, gossips, etc). Look for the source by being in direct contact with people who are successful in your field.



Shoulder Injury (Part 1)



Shoulders injuries are frequent in bodybuilding because we want develop all deltoid muscles. To do this, we must perform a signigicant number of repetition and movements thus multiplying the risk of injury.

It’s worth remembering that, in comparison with the solid hip’s articulation where the femur head is deeply embedded in the pelvic cavity of the pelvis, shoulder’s articulation, which must be very mobile to allow arms to move in all direction, is very little embedded.

Shoulders can thus be defined as a joint to muscular fixation, the maintenance of the humerus head on the scapula’s glenoid cavity is mainly ensured by a complex musculo-tendinous ensemble.

Although in bodybuilding most injuries occur during shoulders training, it’s rare to see this muscle directly injured. The wound are generally much deeper and appear most often during a false movement or after a long wear by friction of tendon structure reinforcing the articular capsule.

While in other sports of violent contact (such American football) or rapid arms movements (such as throwers) can result in serious injuries with dislocations and enven tendon pull. The main lesion observed is what we call subacromial bursitis.

Some people when performing elevated arm movements, such as back press or lateral raise, the supra-spinous tendon is rubbed and compressed between humerus head and osteoligamentous vault formed by the underside of the aromion and the coracoacromial ligament.


shoulder anatomy

The result is an inflammation which generally begins with the synovial bursa, which normally protects the supra-spinous tendon from excessive friction. And it continue by the supra-spinous tendon itself and ends, if this inflammation isn’t treaed, by touching the adjacent tendons of the infraspinatus at the back and the long portion of the biceps at the front.

Arms elevation becomes extremely painful and there may be an irreversible deterioration of the supraspinatus tendon with calcification and sometimes even rutpure. The latter being observed in general only with people over 40 year old.

The space between the humerus and osteoligamentous vault can vary from one individual to another. Some athletes will not be able to lifte their arms laterally without generating excessive friction. These individuals must therefore avoid all back press, lateral raise to high and also when they train back, pulldown behind the neck.

All exercices with barbell for shoulders should be done in front of, with elbows slightly forward. With dumbbells lateral raise, the correct working angle should be sought, the right movement being the one that is realized painless.

It’s interesting to note that for the same shoulder injury all individuals don’t respond in the same way. Some people can perform all sort of arms raise, compressing and sometimes even deteriorating their tendons without ever triggering a painful inflammatory process. Thus, in the course of an examination, some people have discovered a rupture of the supra-spinous muscle’s tendon without ever having complained of any pain.

Another cause of shoulder pain may be due to an imbalance in the distribution of muscle tension around the joint capsule. Recall that the humerus head is firmly held against the scapula’s glenoid cavity by a muscular system with tendons adhering or passing through the articular capsule. This set is composed at the front by the subscapular, a little more on the outside by the long portion of the biceps, above by the supra-spinous and finally at the back by the infraspinatus and the teres major muscle. Spasm, hypertonicity or, on the contrary, a lack of tonicity of one or more of these muscles, can lead to a bad position of the shoulder joint. This bad position will be the cause, during the movements of the arm, of friction likely to generate inflammatory pathologies.

Exemple : A contracture or a spasm of the teres major muscle and infraspinatus will cause an external rotation of the humerus head which will generate during the movements of the arm, friction in the front of the shoulder joint. And with the time can injure the tendon of the long portion of the brachial biceps.

It will therefore be necessary to ensure to train in a balanced way all the muscles of the shoulder avoiding all the exercices where one will feel a discomfort, a pain or a friction.

Note : Hand massage or better with a vibrator, as well as electostimulation, give very good results to diminish and eliminate spasms and contractures of teres major muscle and infraspinatus.


P.S. Do you want a free workout programs ? Click here 

Free smartphone apps:

To track my calories, I use MyFitnessPal

To track my workout program, I use Jefit 

Wrist Pain With Barbell Curls

elbow morphology



ez bar

A) Elbow angle a little bit marked

elbow angle


elbow angle valgus







Incline Bench Press

incline bench press

Today, training was Chest – Triceps – Calves. I always start chest’s training with incline bench press because it’s one of my weaknesses (upper chest) and it takes a lot of energy. At the end of my 2nd set, I had the feeling that my shoulders were working more than usual. When I looked at the angle, it was 45 °, I usually put 30 °. I changed and I finished the exercise.

Back home, I wondered what was the difference between 30° and 45°? What muscle works ? After a Google search I didn’t find a clear answer to work upper chest. Articles say it’s necessary to put 15° – 30° and others 30° – 45°. It’s weird but all articles say that higher than 45°, shoulders are working the most.

I really searched articles dating from 2015 – 2016, thinking that a study would show what the right angle, but no. What I have noticed is that the angle 30° as mentioned through different methods. This is a friend who has a better physique than me who advised me to use 30° and I think he’s right.

incline bench press angle

You can find articles that say you must find yourself your angle between 15° – 45°. I don’t find that it helps a lot because the time you see the results according to the angles, it can take months. For a beginner, 30° is perfect I find, it works well. Then you can try different angles but for me the base is 30°.

At the beginning of your chest session, I advise you to do the incline bench press because upper chest are chest that works the least. You start with it when you’re full of energy because it isn’t easy. With this exercise you will see the symmetrical shape that will have your chest, you will be happy.

– Steph

Développé Couché Incliné

incline bench press

Aujourd’hui à l’entraînement c’était Pectoraux – Triceps – Mollets. Je commence toujours l’entraînement des pectoraux avec le développé couché incliné parce que c’est un de mes points faibles (pectoraux supérieur) et ça demande beaucoup d’énergie. A la fin de ma 2ème série, j’avais la sensation que mes épaules travaillaient plus que d’habitude. Quand j’ai regardé l’angle, c’était à 45°, d’habitude je mets à 30°. Je change et je terminé l’exercice.

En rentrant, je me suis demandé quelle était le différence entre 30° et 45° ? Quelle muscle travaille ? Après une recherche sur Google, je n’ai pas trouvé de réponse claire pour travailler les pectoraux supérieur. Des articles disent qu’il faut mettre 15° – 30° et d’autres 30° – 45°. C’est bizarre mais tous les articles disent qu’à partir de 45° c’est les épaules qui travaillent le plus.

J’ai vraiment cherché des articles qui datent de 2015 – 2016, pensant qu’une étude montrerait quel est le bon angle, mais non. Ce que j’ai remarqué, c’est que 30° est l’angle le plus mentionné à travers les différentes méthodes. C’est un ami qui a un meilleur physique que moi qui m’a conseillé de faire à 30° et je pense qu’il a raison.

incline bench press angle

Tu peux trouver des article qui disent que tu dois toi-même trouver ton angle entre 15° – 45°. Je ne trouve pas que ça aide beaucoup parce que le temps que tu vois les résultats suivant les angles, ça peut prendre des mois. Pour un débutant, 30° est parfait je trouve, ça marche bien. Ensuite tu peux essayer les autre angles mais pour moi la base c’est 30°.

Au début de ta séance de pectoraux, je te conseille de faire du développé couché incliné parce que les pectoraux supérieur sont les pectoraux qu’on travaille le moins. Tu commences avec ça quand t’as plein d’énergie parce que c’est ce n’est pas facile. Avec cette exercice tu vas voir la forme symétrique que vont avoir tes pectoraux, tu seras content.

– Steph