[ Pobierz całość w formacie PDF ]
but sooner or later, ... SNAP!...you're out of commision for a long time. Many factors come into
play when deriving intensity from a set and how much you can lift for a single rep is virtually
inconsequential to muscular development. When you show up at the gym, check your ego at the door.
5) Don't Neglect or Overwork the Obliques.
Some bodybuilders allow the obliques to atrophy in order to keep the waist as small as possible.
Yet, muscular obliques can add a finished look to the torso. But don't go overboard! Unlike the
abdominals, the obliques are a thick muscle which develops quickly. Multi-sets of side sit-ups on
the hyperextension machine and sidebends with heavy dumbells can cause the obliques to widen, thus
destroying your symmetry. A set or two once a week is plenty for keeping the obliques tight.
6) Don't Be A Free Weight Snob.
Let's end this debate right now. Machines aren't better or worse than free weights. Unless, a
machine's movement feels awkward (as is the case for me with the HammerStrength machines) there's
no reason why they shouldn't be used. All that matters is the stress on the muscle. It isn't the
machine that does the exercise -- you do the exercise.
7) Don't Get Thirsty.
Once you're thirsty you're already in a state of dehydration, and dehydration is extremely
catabolic! Remember also, muscle is 90% water. If you don't keep up your fluid intake, a pump is
nearly impossible. Have some cool, fresh H2O on hand at all times.
Any one of these mishaps can bring the best bodybuilder's progress to a screeching halt. By
avoiding them, you can sidestep a multitude of pitfalls, plateaus and impediments. If you catch
yourself slipping back into an old bad habit-- stop-- and tell yourself; "Don't do that!" It's
better to not develop a bad habit than to try and break one -- both inside and outside the gym.
"INSIDE - OUT" TRAINING
Taking a new look at some old exercises
There comes a time in everyone's life where it's apparent that things just aren't working. You may
be applying yourself to the utmost of your ability but if the effort is ill directed, the desired
results will most probably not be achieved. In other words, if you're running east to find a
sunset, it doesn't matter how fast or how long you run, it ain't there.
That is why it's necessary to sometimes take a different approach -- look at the problem from a
new perspective. This is what makes bodybuilding more than just a physical activity. In an effort
to "outwit" the constant adaptation process and find new methods of inducing growth, a little
creativity is in order. This is where "inside-out training" comes into play.
What is inside-out training? The principle is simply to approach an exercise from the opposite
perspective. Most bodybuilders have used an apparatus for something other than its original
intent. A few examples may be using a cambered bar for rows or employing the tricep rope for
curls. Yet most of the machines available in most gyms are approached in a more conventional
manner. Using the "inside-out" principle we can mutate the action involved with most machines to
incorporate several functions even their designers hadn't thought of!
Let's start with the pec deck. As we all know, the pec deck was designed to be a more effective
version of the dumbbell fly, but bodybuilders soon began using it as a rear deltoid developer. By
facing the machine and placing the triceps on the pads, you would then contract the scapula
forcing the posterior deltoid to work in a way that no other movement or free weight exercise can.
Let's stay with the pec deck for a moment and examine the inside-out approach. How else can the
movement of this machine be utilized in a more unorthodox fashion?
STANDING PEC DECK CONTRACTIONS
Try this. Stand facing the machine. Grab the handles and contract them together keeping the arms
straight. As the hands come together, lean back a bit to allow the pecs to do all the work. (If
you lean towards the machine the delts and tris will help too much.) Once you find the proper
"groove," you'll realize this movement works the inner pecs like nothing else!
ONE ARM PEC DECK FLYES
Another variation using the pec deck is to employ one arm at a time. Grab one handle in the
conventional way. Support the other arm by holding on to the side of the seat. Now, contract the
handle inward as usual but lean into the movement. This is something that obviously cannot be done
if both arms were contracting simultaneously. Each arm will now be contracting far beyond the
halfway mark, once again, forcing the inner portion of the pecs to work more intensely. This will
give that awesome split in the middle of the chest that can be so elusive.
By now you're probably getting the idea of how this principle works. A little ingenuity and
creativity can go a long way in developing interesting new variations. Look around the gym. Study [ Pobierz całość w formacie PDF ]
zanotowane.pl doc.pisz.pl pdf.pisz.pl ocenkijessi.opx.pl
but sooner or later, ... SNAP!...you're out of commision for a long time. Many factors come into
play when deriving intensity from a set and how much you can lift for a single rep is virtually
inconsequential to muscular development. When you show up at the gym, check your ego at the door.
5) Don't Neglect or Overwork the Obliques.
Some bodybuilders allow the obliques to atrophy in order to keep the waist as small as possible.
Yet, muscular obliques can add a finished look to the torso. But don't go overboard! Unlike the
abdominals, the obliques are a thick muscle which develops quickly. Multi-sets of side sit-ups on
the hyperextension machine and sidebends with heavy dumbells can cause the obliques to widen, thus
destroying your symmetry. A set or two once a week is plenty for keeping the obliques tight.
6) Don't Be A Free Weight Snob.
Let's end this debate right now. Machines aren't better or worse than free weights. Unless, a
machine's movement feels awkward (as is the case for me with the HammerStrength machines) there's
no reason why they shouldn't be used. All that matters is the stress on the muscle. It isn't the
machine that does the exercise -- you do the exercise.
7) Don't Get Thirsty.
Once you're thirsty you're already in a state of dehydration, and dehydration is extremely
catabolic! Remember also, muscle is 90% water. If you don't keep up your fluid intake, a pump is
nearly impossible. Have some cool, fresh H2O on hand at all times.
Any one of these mishaps can bring the best bodybuilder's progress to a screeching halt. By
avoiding them, you can sidestep a multitude of pitfalls, plateaus and impediments. If you catch
yourself slipping back into an old bad habit-- stop-- and tell yourself; "Don't do that!" It's
better to not develop a bad habit than to try and break one -- both inside and outside the gym.
"INSIDE - OUT" TRAINING
Taking a new look at some old exercises
There comes a time in everyone's life where it's apparent that things just aren't working. You may
be applying yourself to the utmost of your ability but if the effort is ill directed, the desired
results will most probably not be achieved. In other words, if you're running east to find a
sunset, it doesn't matter how fast or how long you run, it ain't there.
That is why it's necessary to sometimes take a different approach -- look at the problem from a
new perspective. This is what makes bodybuilding more than just a physical activity. In an effort
to "outwit" the constant adaptation process and find new methods of inducing growth, a little
creativity is in order. This is where "inside-out training" comes into play.
What is inside-out training? The principle is simply to approach an exercise from the opposite
perspective. Most bodybuilders have used an apparatus for something other than its original
intent. A few examples may be using a cambered bar for rows or employing the tricep rope for
curls. Yet most of the machines available in most gyms are approached in a more conventional
manner. Using the "inside-out" principle we can mutate the action involved with most machines to
incorporate several functions even their designers hadn't thought of!
Let's start with the pec deck. As we all know, the pec deck was designed to be a more effective
version of the dumbbell fly, but bodybuilders soon began using it as a rear deltoid developer. By
facing the machine and placing the triceps on the pads, you would then contract the scapula
forcing the posterior deltoid to work in a way that no other movement or free weight exercise can.
Let's stay with the pec deck for a moment and examine the inside-out approach. How else can the
movement of this machine be utilized in a more unorthodox fashion?
STANDING PEC DECK CONTRACTIONS
Try this. Stand facing the machine. Grab the handles and contract them together keeping the arms
straight. As the hands come together, lean back a bit to allow the pecs to do all the work. (If
you lean towards the machine the delts and tris will help too much.) Once you find the proper
"groove," you'll realize this movement works the inner pecs like nothing else!
ONE ARM PEC DECK FLYES
Another variation using the pec deck is to employ one arm at a time. Grab one handle in the
conventional way. Support the other arm by holding on to the side of the seat. Now, contract the
handle inward as usual but lean into the movement. This is something that obviously cannot be done
if both arms were contracting simultaneously. Each arm will now be contracting far beyond the
halfway mark, once again, forcing the inner portion of the pecs to work more intensely. This will
give that awesome split in the middle of the chest that can be so elusive.
By now you're probably getting the idea of how this principle works. A little ingenuity and
creativity can go a long way in developing interesting new variations. Look around the gym. Study [ Pobierz całość w formacie PDF ]