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
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
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
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
Dr. Michaela Peramaki on Instagram: "Do I think that you NEED to hit failure every set to maximize growth? No. But I do think that you need to get close. And I also believe that “failure” is extremely subjective based on each persons tolerance, training age, and perception of effort. Our bodies don’t care about what we THINK failure is. It only cares about whether or not there’s adequate mechanical tension to stimulate growth. After coaching for 2+ years, I’ve learned that for MOST people, you’r
0:08
Dr. Michaela Peramaki on Instagram: "Do I think that you NEED to hit failure every set to maximize growth? No. But I do think that you need to get close. And I also believe that “failure” is extremely subjective based on each persons tolerance, training age, and perception of effort. Our bodies don’t care about what we THINK failure is. It only cares about whether or not there’s adequate mechanical tension to stimulate growth. After coaching for 2+ years, I’ve learned that for MOST people, you’r
104.4K 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 💰"
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
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
Dr. Michaela Peramaki on Instagram: "One thing I notice when working with my clients, is they often want to know what the “optimal” rep range, split, or volume is best for them, which is GREAT! But before worrying about these things, intensity and technique needs to be grounded first. Most lifters never spend enough time mastering their form or pushing with enough effort to make their sets as effective as possible. Programming does matter—but only if your execution makes those reps count. Master
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Dr. Michaela Peramaki on Instagram: "One thing I notice when working with my clients, is they often want to know what the “optimal” rep range, split, or volume is best for them, which is GREAT! But before worrying about these things, intensity and technique needs to be grounded first. Most lifters never spend enough time mastering their form or pushing with enough effort to make their sets as effective as possible. Programming does matter—but only if your execution makes those reps count. Master
125.9K views3 months ago
Instagramdr.michaela_p
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
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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
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0:10
Dr. Michaela Peramaki on Instagram: "To emphasize more lats - keep a neutral spine - avoid pulling too far past your torso - focus on pulling your elbows down and towards your hips To emphasize more traps - slightly arch your back - drive your elbows back and behind your body thinking about squeezing your shoulder blades together Train with me and start building the physique you’ve always wanted ⬇️ Right now, I’m offering 30% off my training group Forging Physiques with code SUMMERSALE. That’s j
31.6K views9 months ago
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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
0:09
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
0:10
Dr. Michaela Peramaki on Instagram: "If you want to truly look like you lift, you need to stop obsessing over staying lean 24/7. ⠀ Building muscle requires getting uncomfortable and that means spending intentional time in a surplus. Not a sloppy one, not a “bulking season” excuse to eat thousands over maintenance, but a strategic, controlled surplus that feeds growth without unnecessary fat gain. ⠀ I can stay lean and build now because I invested years laying down a strong foundation. Do I look
187K views11 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
1:16
Dr. Michaela Peramaki on Instagram: "Currently taking on 1:1 clients. DM me “READY” to get started."
26.4K views4 months ago
Instagramdr.michaela_p
Dr. Michaela Peramaki on Instagram: "A lot can change in five years. Your body, your circumstances, your entire life. There were setbacks, breakthroughs, seasons of doubt, and moments of growth. But one thing stayed the same: the commitment to keep showing up. As someone who’s always striving to learn how to train smarter, fuel better, and optimize every detail, I’ve also had to learn that sometimes, life won’t allow for perfect execution. And that’s okay. In those seasons, the goal shifted from
102K views11 months ago
Instagramdr.michaela_p
0:14
Dr. Michaela Peramaki on Instagram: "Let’s get really honest for a second here. Most people don’t even train hard enough to be worried about fatigue accumulation. What I find with my clients is actually the opposite. People aren’t training hard ENOUGH. Not to mention, lifestyle factors also play a large role. It’s up to you to decide what you’re willing to do to reach your physique goal. Then execute."
332.1K views3 months ago
Instagramdr.michaela_p
0:11
Dr. Michaela Peramaki on Instagram: "Muscles make you hotter. Prove me wrong. @minibeastofficial code MICHAELA to save 💰🤍"
101.8K views7 months ago
Instagramdr.michaela_p
0:19
Dr. Michaela Peramaki on Instagram: "Comment “GROUP” to join one of my training groups to get the most out of your training with structured evidence-based hypertrophy programming and access to a knowledgeable coach (me) for less than $1 a day! @minibeastofficial code MICHAELA to save 💰 on your next order!"
54.2K views7 months ago
Instagramdr.michaela_p
0:15
Dr. Michaela Peramaki on Instagram: "This is not all-inclusive. What you do outside of the gym and lifestyle factors matter a ton too."
30.6K views3 months ago
Instagramdr.michaela_p
0:10
Dr. Michaela Peramaki on Instagram: "I’ve noticed that most of the best natural bodybuilders are also really strong. This isn’t a coincidence. Don’t be scared to push yourself."
16.2K views4 months ago
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
0:21
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
Dr. Michaela Peramaki on Instagram: "@fit.kb.ness 💪😤 @minibeastofficial code MICHAELA"
20.8K views5 months ago
Instagramdr.michaela_p
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 views4 months ago
Instagramdr.michaela_p
1:00
Dr. Michaela Peramaki on Instagram: "When it comes to fat loss and dieting, skill building along the way is just as important as the diet itself. Comment “READY” for 1:1 coaching."
5.9K views4 months ago
Instagramdr.michaela_p
0:07
Dr. Michaela Peramaki on Instagram: "Pole vault strength is a different kind of strength #fitness #bodybuilding #polevault #naturalbodybuilding #strength"
215.8K viewsJun 8, 2024
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
0:18
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
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Short videos

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Time under tension only matters for muscle growth when it’s experienced by our
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Dr. Michaela Peramaki on Instagram: "Steal my back and shoulder day ⬇️ Neutral grip
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