This method has helped me tremendously as well as a couple clients. I also believe it helped my incline press strength. I always do this before any arm, delt or chest work preceded by 1 giant set of 20 reps w 15lb dbs of side, front and rear laterals. Then rear lateral machine for another 15-20 reps followed by 7-10 second static stretches both front and rear delts.
With a large towel or broomstick or 1" PVC pipe. (I like the PVC the best, it has some flex to it, which makes this a bit forgiving until you are warmed up.
Hold it with straight arms for the entire time. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way, 25-50 reps.
The important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise.
Its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter
Wednesday, February 23, 2011
Tuesday, February 22, 2011
Great info on protecting knees while leg training
Healthy Knees for Life by Charles Staley, B.Sc, MSS Director, Staley Training Systems
The prevalence of these cases can be attributed largely to the fact that the knee is an anatomical vortex of sorts, where the body's largest and strongest muscle groups converge upon the tiny, yet in most cases hardy, kneecap. Add to this a lack of basic anatomical knowledge, improper exercise technique and/or selection, and unsuitable workout gear, and the prescription for disaster becomes compounded exponentially.
In this discussion we will examine several factors which collectively, have the potential of determining your predisposition for experiencing knee symptoms. Much of this information has received minimal exposure from industry magazines and trade journals in the past, and therefore should be of considerable interest to current and prospective fitness professionals and health care specialists.
Knee Anatomy and Biomechanics: Keeping your knees healthy and asymptomatic begins with developing a functional understanding of how this unique joint is constructed (anatomy) and how it does and doesn't function (biomechanics). The knee is relatively simple to understand from a mechanical perspective.
The knee is an unarthroidal (meaning movement in one direction only) hingetype joint, roughly equivalent to a door hinge for practical purposes. Five different types of structures are involved in the knee's functional anatomy— bones, ligaments, tendons, muscles, and articular cartilage. Here then, is a brief definition of these structures:
Bone: Purposeful human movement would not be possible without bones. The four bony structures which are involved in knee function are the femur, or thigh bone, the tibea and fibula (the shin bones), and of course, the patella, or kneecap.
Ligaments: Fibrous and very tough connective tissue which connects bone to bone, providing stability and integrity to the joint. Two sets of ligaments help to stabilize the knee joint— the anterior and posterior cruxiates, which are deeply located within the knee, and serve to limit rotation and hyper-extension, and the co-laterals, one on either side of the knee. The co-laterals protect the knee from being moved from side to side, and help to establish the integrity of the joint by keeping the tibea and femur attached to one another.
Tendons: Fibrous bands that that connect muscles to their bony attachments. In the knee, the patellar tendon connects the quadriceps muscles to the patella, and then in turn to the upper shin.
Muscle: We all have a clear idea as to what muscles are, but let's examine the ones that cross (via their tendinous attachments) the knee joint. First are the quadriceps, the powerful muscles of the anterior (front) thigh. Next are the hamstrings, or the leg biceps, located on the posterior thigh. Finally, the gastrocnemious, the most superficial calf muscle, crosses behind the knee joint, where it contributes as a knee flexor.
Articular Cartilage: You've heard of "torn cartilage" in knee injuries before. cartilage is the connective tissue which provides for a smooth articulation between bones at the joint. Cartilage also acts as a shock absorber. The meniscus is the knee's only cartilage. Located on the tibeal plateau, it cradles the femoral condyle, or the rounded knobs of the lower femur. Since the tibeal plateau is flat, and the femoral condyle is rounded, the meniscus provides a better "fit" between these two structures.
Training Gear For Healthy Knees: For most, training attire is primarily a matter of vanity— looking good while you're training. But two pieces of standard training gear— your shoes and knee wraps— should be carefully selected and applied, not only to maximize comfort and short term safety, but more importantly, to ensure the long term health of your knees.
Your shoes are literally where the rubber hits the road. We urge you to think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting or leg pressing is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies:"
First, most general purpose fitness shoes simply lack adequate stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligament, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia (to be discussed shortly).
If your feet tend to pronate anyway, or if you're prone to being "knock knee'd" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes. Another important reason for using specialized shoes for squatting or other heavy leg training movements is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling laterally (to the outside) when it is compressed under heavy loads.
Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after a handful of heavy leg sessions, the supports have compressed to the point to where they no longer function as they were intended. Think about it— a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound leg press! Loads like these cause the shoe to break down without visual signs of wearing out.
We strongly recommend that you choose a heavy-duty training shoe (please see corresponding list of companies that offer these shoes) that you use for training, and training only. Use a stable running shoe or cross trainer for everything else.
Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting and leg training sessions. Whenever you contract your quadriceps muscles, the patellar ligament "wants" to pull away from it's attachment at the upper front aspect of the tibea. During squatting, for example, the heavier you go, the lower you go, and the faster you descend, the more this tendency is compounded.
You'll notice that the wrap is tightly wound in a cylindrical fashion around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower third of the thigh. The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the patellar ligament at it's attachment to the shin. This translates to significantly reduced chances of avulsing (detaching) your patellar ligament during heavy leg movements.
According to Dr. Paul Ward, knee wraps also provide several other benefits beyond protection of the attachment site of the patellar ligament. These benefits include keeping the knees warm, which improves blood flow and tissue elasticity, reducing the possibility of muscle tears during high-intensity leg pressing or squatting. Additionally, knee wraps assist the patella in tracking normally over the femoral condyle, reducing the possibility of developing chondromalacia.
Stance Variables Affecting Knee Health: Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:
1) The quadriceps muscles can contract more efficiently when the feet are pointing slightly (about 25 to 30 degrees) outward as opposed to straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.
2) During the decent phase of any type of squat, do not allow the knees to move more than 2-3 inches forward of their locked position. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. To avoid this, descend into the squat as if you were sitting back and down into a chair. Don't worry if you lean forward a bit as long as you maintain a tight and arched back, and keep your bodyweight over the center of your feet. The ultimate objective is to keep the shins as vertical as possible throughout the entire movement.
3) In any leg training movement, make sure that your knees are tracking directly over your feet, not to the inside or outside. Many lifters turn their knees inward during the concentric phase of a heavy squat, and they usually aren't aware of it. Give your clients immediate feedback, since after all, they shouldn't be looking at their feet during the lift! If a client turns the knees inward, insist that they back off on weight until more correct movement patterns are mastered. Consider videotaping the squat session to provide unquestionable evidence when needed.
4) During the concentric portion of squatting or leg pressing of any kind, instruct your clients to "push from the heels." This not only enforces a vertical plane of the shins, but also allows the quads to contract with maximum efficiency. Balance will improve as well, which adds an extra margin of safety.
5) Although many top bodybuilders advocate a very close stance for the purpose of "isolating the quads," when squatting, remember the inherent tradeoffs in all ergogenic (work-enhancing) techniques. In this case, any leg training technique that isolates the quads also intensifies the shearing forces to the patellar tendon and ligament. A lucky few have knees that can take this type of punishment, but for most of us, a slightly wider stance, with toes pointing slightly outward and shins vertical, is a much safer and still very effective alternative.
6) Finally, teach your clients to be efficient in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, the lifter should take just one step backward as immediately assume the squatting stance. This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, cue your clients to keep their feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance.
How to Use the Knee Wraps: Knee wraps are only effective if used properly. So, if you've never used them before, take a moment to read this:
Sit on a chair or bench. Begin with the wrap completely rolled up (this makes the process much easier than fighting with a six foot tangle of cloth). With your leg straight, start applying the wrap on the upper portion of your shin. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right), anchor the wrap by applying 2-3 layers on the upper shin, then move upward, overlapping each previous layer by one-half the width of the wrap. When wrapping around the patella, make sure the wrap is a bit loose to avoid excessive pressure on the kneecap. Apply the wrap tightly again as you move past the knee, stopping somewhere on the lower third of the thigh. Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg. Also available are knee sleeves, which you simply slide on like a pair of socks.
Common Problems of the Knee
Chondromalacia: Degenerative changes (roughening) of the underside of the kneecap. Causes pain when rising out of a chair or when climbing stairs. Think about getting a grain of sand under your eyelid— the synovial fluid acts the same way! Tight quads are responsible for 80% of chondromalacia. Other causes include repetitive overuse, genu valgum ("knock-knees"), and a shallow lateral femoral condyle.
Patellofemoral Pain Syndrome (PFPS): Exemplified by pain in front of patella, which intensifies during activity. Also, pain during extended sitting, and/or walking up stairs. PFPS is further characterized by crepitus (noise), without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. The damage to the underside of the patella is not unlike uneven tread wear in a car that needs the tires rotated.
Unstable Knee Joint: Knee suddenly gives out. This is often caused by old injuries which have overstretched the knee ligaments.
Locked Knee: The usual cause of locked knees is a torn meniscus or a loose body within the joint capsule.
Swelling/Tightness: Nearly always indicates an internal injury. See physician immediately.
Crepitus: Noisy knees are no reason for concern, UNLESS accompanied by pain and/or swelling.
Charles Staley, B.Sc., MSS: His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a "geek" who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC's The TODAY Show and The CBS Early Show.
The prevalence of these cases can be attributed largely to the fact that the knee is an anatomical vortex of sorts, where the body's largest and strongest muscle groups converge upon the tiny, yet in most cases hardy, kneecap. Add to this a lack of basic anatomical knowledge, improper exercise technique and/or selection, and unsuitable workout gear, and the prescription for disaster becomes compounded exponentially.
In this discussion we will examine several factors which collectively, have the potential of determining your predisposition for experiencing knee symptoms. Much of this information has received minimal exposure from industry magazines and trade journals in the past, and therefore should be of considerable interest to current and prospective fitness professionals and health care specialists.
Knee Anatomy and Biomechanics: Keeping your knees healthy and asymptomatic begins with developing a functional understanding of how this unique joint is constructed (anatomy) and how it does and doesn't function (biomechanics). The knee is relatively simple to understand from a mechanical perspective.
The knee is an unarthroidal (meaning movement in one direction only) hingetype joint, roughly equivalent to a door hinge for practical purposes. Five different types of structures are involved in the knee's functional anatomy— bones, ligaments, tendons, muscles, and articular cartilage. Here then, is a brief definition of these structures:
Bone: Purposeful human movement would not be possible without bones. The four bony structures which are involved in knee function are the femur, or thigh bone, the tibea and fibula (the shin bones), and of course, the patella, or kneecap.
Ligaments: Fibrous and very tough connective tissue which connects bone to bone, providing stability and integrity to the joint. Two sets of ligaments help to stabilize the knee joint— the anterior and posterior cruxiates, which are deeply located within the knee, and serve to limit rotation and hyper-extension, and the co-laterals, one on either side of the knee. The co-laterals protect the knee from being moved from side to side, and help to establish the integrity of the joint by keeping the tibea and femur attached to one another.
Tendons: Fibrous bands that that connect muscles to their bony attachments. In the knee, the patellar tendon connects the quadriceps muscles to the patella, and then in turn to the upper shin.
Muscle: We all have a clear idea as to what muscles are, but let's examine the ones that cross (via their tendinous attachments) the knee joint. First are the quadriceps, the powerful muscles of the anterior (front) thigh. Next are the hamstrings, or the leg biceps, located on the posterior thigh. Finally, the gastrocnemious, the most superficial calf muscle, crosses behind the knee joint, where it contributes as a knee flexor.
Articular Cartilage: You've heard of "torn cartilage" in knee injuries before. cartilage is the connective tissue which provides for a smooth articulation between bones at the joint. Cartilage also acts as a shock absorber. The meniscus is the knee's only cartilage. Located on the tibeal plateau, it cradles the femoral condyle, or the rounded knobs of the lower femur. Since the tibeal plateau is flat, and the femoral condyle is rounded, the meniscus provides a better "fit" between these two structures.
Training Gear For Healthy Knees: For most, training attire is primarily a matter of vanity— looking good while you're training. But two pieces of standard training gear— your shoes and knee wraps— should be carefully selected and applied, not only to maximize comfort and short term safety, but more importantly, to ensure the long term health of your knees.
Your shoes are literally where the rubber hits the road. We urge you to think of your shoes as the foundation of your leg training sessions. Wearing old or broken down fitness shoes for heavy squatting or leg pressing is like putting old, worn-out tires on a race car! There are several reasons to avoid training in your "tennies:"
First, most general purpose fitness shoes simply lack adequate stability, and have little or no arch support for heavy lifting. As you squat, your feet may develop a tendency to pronate, or "cave in" toward the inner side. When this happens, the knees are also forced inward, leading to a constant strain on the medial collateral ligament, excessive shear force on the meniscus, and improper patellar tracking, which in turn can lead to chondromalacia (to be discussed shortly).
If your feet tend to pronate anyway, or if you're prone to being "knock knee'd" (and these two conditions are very often associated with one another), it becomes even more important to select good training shoes. Another important reason for using specialized shoes for squatting or other heavy leg training movements is that they provide a deep and solid heel cup, which prevents the foot from rocking and rolling laterally (to the outside) when it is compressed under heavy loads.
Finally, there is a difference between a shoe being worn out and being broken down. Even if your shoes look fine, they still may offer no arch or heel support at all, either because they never had any to start with, or because after a handful of heavy leg sessions, the supports have compressed to the point to where they no longer function as they were intended. Think about it— a tennis shoe is meant to support a 160 pound tennis player, NOT a 600 pound leg press! Loads like these cause the shoe to break down without visual signs of wearing out.
We strongly recommend that you choose a heavy-duty training shoe (please see corresponding list of companies that offer these shoes) that you use for training, and training only. Use a stable running shoe or cross trainer for everything else.
Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting and leg training sessions. Whenever you contract your quadriceps muscles, the patellar ligament "wants" to pull away from it's attachment at the upper front aspect of the tibea. During squatting, for example, the heavier you go, the lower you go, and the faster you descend, the more this tendency is compounded.
You'll notice that the wrap is tightly wound in a cylindrical fashion around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower third of the thigh. The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the patellar ligament at it's attachment to the shin. This translates to significantly reduced chances of avulsing (detaching) your patellar ligament during heavy leg movements.
According to Dr. Paul Ward, knee wraps also provide several other benefits beyond protection of the attachment site of the patellar ligament. These benefits include keeping the knees warm, which improves blood flow and tissue elasticity, reducing the possibility of muscle tears during high-intensity leg pressing or squatting. Additionally, knee wraps assist the patella in tracking normally over the femoral condyle, reducing the possibility of developing chondromalacia.
Stance Variables Affecting Knee Health: Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints. Although each individual must determine their own best stance exercise per exercise (based on their own anatomical peculiarities such as height and leg length), the following variables must be taken into consideration:
1) The quadriceps muscles can contract more efficiently when the feet are pointing slightly (about 25 to 30 degrees) outward as opposed to straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.
2) During the decent phase of any type of squat, do not allow the knees to move more than 2-3 inches forward of their locked position. The further your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. To avoid this, descend into the squat as if you were sitting back and down into a chair. Don't worry if you lean forward a bit as long as you maintain a tight and arched back, and keep your bodyweight over the center of your feet. The ultimate objective is to keep the shins as vertical as possible throughout the entire movement.
3) In any leg training movement, make sure that your knees are tracking directly over your feet, not to the inside or outside. Many lifters turn their knees inward during the concentric phase of a heavy squat, and they usually aren't aware of it. Give your clients immediate feedback, since after all, they shouldn't be looking at their feet during the lift! If a client turns the knees inward, insist that they back off on weight until more correct movement patterns are mastered. Consider videotaping the squat session to provide unquestionable evidence when needed.
4) During the concentric portion of squatting or leg pressing of any kind, instruct your clients to "push from the heels." This not only enforces a vertical plane of the shins, but also allows the quads to contract with maximum efficiency. Balance will improve as well, which adds an extra margin of safety.
5) Although many top bodybuilders advocate a very close stance for the purpose of "isolating the quads," when squatting, remember the inherent tradeoffs in all ergogenic (work-enhancing) techniques. In this case, any leg training technique that isolates the quads also intensifies the shearing forces to the patellar tendon and ligament. A lucky few have knees that can take this type of punishment, but for most of us, a slightly wider stance, with toes pointing slightly outward and shins vertical, is a much safer and still very effective alternative.
6) Finally, teach your clients to be efficient in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, the lifter should take just one step backward as immediately assume the squatting stance. This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, cue your clients to keep their feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance.
How to Use the Knee Wraps: Knee wraps are only effective if used properly. So, if you've never used them before, take a moment to read this:
Sit on a chair or bench. Begin with the wrap completely rolled up (this makes the process much easier than fighting with a six foot tangle of cloth). With your leg straight, start applying the wrap on the upper portion of your shin. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right), anchor the wrap by applying 2-3 layers on the upper shin, then move upward, overlapping each previous layer by one-half the width of the wrap. When wrapping around the patella, make sure the wrap is a bit loose to avoid excessive pressure on the kneecap. Apply the wrap tightly again as you move past the knee, stopping somewhere on the lower third of the thigh. Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg. Also available are knee sleeves, which you simply slide on like a pair of socks.
Common Problems of the Knee
Chondromalacia: Degenerative changes (roughening) of the underside of the kneecap. Causes pain when rising out of a chair or when climbing stairs. Think about getting a grain of sand under your eyelid— the synovial fluid acts the same way! Tight quads are responsible for 80% of chondromalacia. Other causes include repetitive overuse, genu valgum ("knock-knees"), and a shallow lateral femoral condyle.
Patellofemoral Pain Syndrome (PFPS): Exemplified by pain in front of patella, which intensifies during activity. Also, pain during extended sitting, and/or walking up stairs. PFPS is further characterized by crepitus (noise), without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. The damage to the underside of the patella is not unlike uneven tread wear in a car that needs the tires rotated.
Unstable Knee Joint: Knee suddenly gives out. This is often caused by old injuries which have overstretched the knee ligaments.
Locked Knee: The usual cause of locked knees is a torn meniscus or a loose body within the joint capsule.
Swelling/Tightness: Nearly always indicates an internal injury. See physician immediately.
Crepitus: Noisy knees are no reason for concern, UNLESS accompanied by pain and/or swelling.
Charles Staley, B.Sc., MSS: His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a "geek" who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC's The TODAY Show and The CBS Early Show.
Friday, February 11, 2011
Building a Biceps Peak by Tim Henriques
Complain all you want about big arms being overrated or not important, but when the average Joe decides to hire a trainer, big, muscular arms often carry more credibility than the collection of letters behind a trainer's name.
Instead of trying to be a voice of reason in an age of arm-training hysteria, I freely admit that I've become an arm geek. I love big arms.
Don't get me wrong, I don't judge an athlete or a lifter strictly by how impressive they look in a tank top, but I do appreciate big guns when I see them. And more importantly, I've spent many an hour trying to increase the size and strength of my own arms and have learned a few things that my fellow arm geeks might find useful.
The Long and the Short of It
I'm sure most of you know your arm muscles – and if you don't, you should – but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis.
• The brachialis sits under the biceps and adds thickness to the arm.
• The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm.
• The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off, and is the subject of this article.
• The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head. The term "biceps" means two heads, and "brachii" means upper arm.
• The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder).
• The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula.
• The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well.
• Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).
The Importance of the Long Head
The primary goal of this article is to help target the long head of the biceps.
You might be thinking, "Who cares about the long head of the biceps? I'm not a competitive bodybuilder." Well, whether you're a pecs & arms vanity lifter or a functional zealot, you should care.
The long head of the biceps is thought to contribute to shoulder stability. Remember, the shoulder is the most flexible joint in the body and it's held together primarily by musculature.
The long head is also the most commonly injured head of the biceps, and most of the injuries occur at or near its origin. If this muscle gets injured, it can lead to decreased shoulder stability, followed by pain or discomfort during shoulder presses or bench presses. Ultimately, it can ruin your ability to press anything heavy.
The long head is the primary part of the biceps that produces supination. If this area is injured or worse, detached, it will be difficult to perform supination with any sort of load.
Finally, it's the long head that makes up that famous biceps peak, which when developed makes the arm appear to be very muscular. If you want to inspire a few jaws to drop when you hit a biceps pose, you'll need to have an impressive long head to do the job.
Also, ladies – most females prefer to develop a noticeable bump without getting a big, "thick" arm, so for you, focusing on the long head is also the way to go.
The Big Biceps Conundrum
So what's the best exercise to hit the long head of the biceps? In a perfect world, my answer would be the straight barbell biceps curl because it forces the hands to be fully supinated throughout the range of motion and it uses a high load, thereby placing significant stress on the long head.
But something can be good for the muscles and bad for the joints, and I believe the barbell biceps curl should be contraindicated (avoided because it carries a reasonably high risk, even when performed correctly) for the vast majority of lifters as it places much undue stress on the wrists.
Everything is fine when just holding the bar, but as you curl up, particularly at the end of the range of motion, the hands end up wider than the elbows because of their fixed position on the bar. This puts much stress on the wrist and can lead to wrist problems, especially with heavier loads. See the photos below to see what I mean.
It might seem cool to slap some 45 lb. plates on the straight bar and knock out a set of curls for 10 reps, but the truth is the risk of doing that regularly doesn't outweigh the reward.
What can we do? The EZ curl bar is a quick and easy fix, but the problem with that is there's less muscle building stress placed on the long head of the biceps because the hand is now slightly pronated. (See photos below).
Instead, we need to get creative. I've found the following exercises to be the best at stimulating the long head while minimizing wrist strain:
Double DB Preacher Curl – Hold a dumbbell in each hand and position yourself on a preacher curl bench as you would when using a barbell. Put the dumbbells side by side on the pad, mimicking the position of the bar and perform your curls. See the photos below for the correct start and end positions.
Barbell Preacher Curl – Somewhat self-explanatory. Use a straight barbell on the preacher bench. You might be curious why I can recommend this if I don't like the regular barbell curls, and the answer is because there's less pressure at the top of the range of motion (ROM) in the preacher curl, there's less pressure on the wrist. That said, if this hurts your wrists, don't do it.
Barbell Strict Curl – A strict curl is performed standing up against the wall using a straight barbell. Again, a shortened ROM makes this exercise more joint-friendly.
Note: Strict curls are vastly harder than normal curls – subtract about 20% of the weight you normally use. See the photos below for the correct start and end positions of this exercise.
DB Curl – Perform a dumbbell curl with the hand supinated (palms-up) throughout the ROM. This can be a bit annoying with heavy weights but give it a try. If you do choose to "twist" the dumbbell, make sure to do so by the halfway point and maintain the palms up position on the negative portion as well. See the video below for both the incorrect and the correct version of a DB curl designed to hit the long head of the biceps.
Supinated Cross Body DB Curl – Keep the palm up but curl the dumbbell across the body so the inside of the dumbbell hits the opposite front delt. Fight to achieve a good ROM and don't stop short. Rather than focusing on load, try to squeeze the muscle throughout the ROM. See the photos below for the correct start and end positions of this exercise.
Narrow Grip, EZ Bar Curls – A narrower grip on the bar places a greater emphasis on the long head of the biceps. The reverse is also true: a wider grip places more emphasis on the short head. An easy, albeit amateurish rule of thumb regarding curls is whatever part of the biceps you can see working in the mirror (inside portion or outside), that's the part targeted by the exercise. The narrow grip is a bit harder on the wrists and most lifters can't go quite as heavy, but it does a good job of hitting the long head.
Common Biceps Mistakes
Many lifters are starting to realize that using a barbell for biceps curls is hard on the wrists (and if performed in the squat rack, significantly increases the odds of blunt force trauma from someone's angry fists), but one of the biggest problems is that not all EZ curl bars are created equal.
• The more camber (bend) in the EZ curl bar, the less emphasis is placed on the long head, so choose an EZ curl bar that's as "straight" as possible.
• Not all EZ curl bars weigh the same. In my gym, the EZ curl bars range from 16.5 lbs. to 29 lbs. Weigh yours to be sure!
• Don't forget to twist, and twist early! Many lifters like to do supinating or twisting dumbbell curls thinking they're hitting the long head, but they usually supinate the dumbbell too little or too late, or both!
Doing a hammer curl and then throwing in a little twist at the top does well...nothing.
You should be fully twisted by halfway and you should maintain that palms up position throughout the eccentric or negative as well.
• Decline the incline. Many lifters perform incline curls to hit the long head. While it's true that the incline curl places the biceps in an extra-stretched position, I've found that most lifters are unable to fully supinate and the small benefit of the stretch doesn't make up for that.
Further, incline curls can be hard on the shoulder joint, particularly if you have existing shoulder problems, so I wouldn't make this exercise a mainstay in your pursuit of a mighty long head.
The Geek to Peaks Program
As I said in the beginning, I'm a biceps guy. I think the biceps are studly, the ladies like them, and hell, I'd even say they're a very functional muscle.
When I was in high school and college I always had decent arms, not huge by any means, but there was a noticeable "knot" when I flexed my biceps. But sometime after college, I started to lose that knot. My arm was bigger, it was stronger, but it was just kind of thick, without as much of a bump when I flexed.
Being an uber meathead that cares about stuff like the peak of his arm, this bothered me, and so I spent some time trying to rebuild that long head that I used to have. After following workouts very similar to the ones below, my beloved knot is back!
Again, my arms may not resemble Robby Robinson's, and I'm definitely not perfectly satisfied with my curling strength, but these programs have helped me make progress.
You have two programs to choose from. The first is a once a week plan, the second is a twice a week plan. Both work; choose the one that fits the best into your current routine.
Once a week
A) Double DB Preacher Curl
2 warm-ups sets
3 x 8 reps (use a 6-second negative on all reps).
B) Strict Barbell Curl
4 x 10, 8, 6, and 20 reps.
Increase weight on the first few sets, then decrease weight for the back-down set of 20.
C) Supinated DB Curls
3 x 8-12 reps
Focus on keeping the dumbbells supinated as much as possible.
Do the workout above once a week and add in the following routine three to four days later:
Twice a week
A) Narrow Grip, EZ Curls
2 warm-ups sets
3 x 8 reps (use a 4-second negative on all reps).
B) Straight Bar Preacher Curl
2 x 12 and 8 reps
Increase weight on second set.
C) Supinated, Cross Body DB Curl
3 x 8-15 reps
Focus on the squeeze. Do all reps for one arm, then switch to the other side, rest, and then repeat.
Regarding rest intervals, I'm not that anal about rest times, but if you want to mix it up a bit:
• Rest about 2 minutes if you're not that strong (can't curl 100 lbs.). This will allow you to go heavier to work more on strength.
• Rest about a minute if you're fairly strong (can curl 150 lbs.)
• Rest about 30 seconds if you're very strong (can curl 200 lbs.) If you're very strong, you'll likely be using significant loads even when you're tired, and the short rest will force more blood into that area, hopefully creating a positive stimulus for further growth.
21 Gun Salute
Please don't be one of those closeted meatheads who publicly ridicules those who aspire to build big arms while secretly dreaming of sporting an impressive set of biceps of your own.
Embrace the biceps. Do your curls and start selling those tickets...to the gun show, of course!
Instead of trying to be a voice of reason in an age of arm-training hysteria, I freely admit that I've become an arm geek. I love big arms.
Don't get me wrong, I don't judge an athlete or a lifter strictly by how impressive they look in a tank top, but I do appreciate big guns when I see them. And more importantly, I've spent many an hour trying to increase the size and strength of my own arms and have learned a few things that my fellow arm geeks might find useful.
The Long and the Short of It
I'm sure most of you know your arm muscles – and if you don't, you should – but it never hurts to repeat basic anatomy. There are three main muscles that make up the front of your upper arm: the biceps brachii, the brachialis, and the brachioradialis.
• The brachialis sits under the biceps and adds thickness to the arm.
• The meat of the brachioradialis is in the forearm and it contributes more to the size of the forearm than the upper arm.
• The biceps brachii makes up the main "bump" on the arm that everyone is so eager to show off, and is the subject of this article.
• The biceps brachii is a two-joint, two-headed muscle that crosses the shoulder and elbow joint, consisting of a long head and a short head. The term "biceps" means two heads, and "brachii" means upper arm.
• The long head is on the lateral (side) part of the arm, close to the lateral head of the triceps. The long head starts on the supraglenoid tubercle of the scapula, which is deep and inferior to the acromion process (that flat shelf of bone on top of the shoulder).
• The short head is the medial side of the arm, the part of the biceps that's next to your pecs, obliques, and serratus. The short head of the biceps brachii starts on the coracoid process of the scapula.
• The two heads join and essentially become one muscle, inserting primarily on the bicipital tuberosity of the radius; the tendon can split off to insert on the ulna as well.
• Together, the biceps functions to flex (bend) the elbow, supinate the forearm (turn the palm up), and to weakly flex the shoulder (lift the upper arm forward).
The Importance of the Long Head
The primary goal of this article is to help target the long head of the biceps.
You might be thinking, "Who cares about the long head of the biceps? I'm not a competitive bodybuilder." Well, whether you're a pecs & arms vanity lifter or a functional zealot, you should care.
The long head of the biceps is thought to contribute to shoulder stability. Remember, the shoulder is the most flexible joint in the body and it's held together primarily by musculature.
The long head is also the most commonly injured head of the biceps, and most of the injuries occur at or near its origin. If this muscle gets injured, it can lead to decreased shoulder stability, followed by pain or discomfort during shoulder presses or bench presses. Ultimately, it can ruin your ability to press anything heavy.
The long head is the primary part of the biceps that produces supination. If this area is injured or worse, detached, it will be difficult to perform supination with any sort of load.
Finally, it's the long head that makes up that famous biceps peak, which when developed makes the arm appear to be very muscular. If you want to inspire a few jaws to drop when you hit a biceps pose, you'll need to have an impressive long head to do the job.
Also, ladies – most females prefer to develop a noticeable bump without getting a big, "thick" arm, so for you, focusing on the long head is also the way to go.
The Big Biceps Conundrum
So what's the best exercise to hit the long head of the biceps? In a perfect world, my answer would be the straight barbell biceps curl because it forces the hands to be fully supinated throughout the range of motion and it uses a high load, thereby placing significant stress on the long head.
But something can be good for the muscles and bad for the joints, and I believe the barbell biceps curl should be contraindicated (avoided because it carries a reasonably high risk, even when performed correctly) for the vast majority of lifters as it places much undue stress on the wrists.
Everything is fine when just holding the bar, but as you curl up, particularly at the end of the range of motion, the hands end up wider than the elbows because of their fixed position on the bar. This puts much stress on the wrist and can lead to wrist problems, especially with heavier loads. See the photos below to see what I mean.
It might seem cool to slap some 45 lb. plates on the straight bar and knock out a set of curls for 10 reps, but the truth is the risk of doing that regularly doesn't outweigh the reward.
What can we do? The EZ curl bar is a quick and easy fix, but the problem with that is there's less muscle building stress placed on the long head of the biceps because the hand is now slightly pronated. (See photos below).
Instead, we need to get creative. I've found the following exercises to be the best at stimulating the long head while minimizing wrist strain:
Double DB Preacher Curl – Hold a dumbbell in each hand and position yourself on a preacher curl bench as you would when using a barbell. Put the dumbbells side by side on the pad, mimicking the position of the bar and perform your curls. See the photos below for the correct start and end positions.
Barbell Preacher Curl – Somewhat self-explanatory. Use a straight barbell on the preacher bench. You might be curious why I can recommend this if I don't like the regular barbell curls, and the answer is because there's less pressure at the top of the range of motion (ROM) in the preacher curl, there's less pressure on the wrist. That said, if this hurts your wrists, don't do it.
Barbell Strict Curl – A strict curl is performed standing up against the wall using a straight barbell. Again, a shortened ROM makes this exercise more joint-friendly.
Note: Strict curls are vastly harder than normal curls – subtract about 20% of the weight you normally use. See the photos below for the correct start and end positions of this exercise.
DB Curl – Perform a dumbbell curl with the hand supinated (palms-up) throughout the ROM. This can be a bit annoying with heavy weights but give it a try. If you do choose to "twist" the dumbbell, make sure to do so by the halfway point and maintain the palms up position on the negative portion as well. See the video below for both the incorrect and the correct version of a DB curl designed to hit the long head of the biceps.
Supinated Cross Body DB Curl – Keep the palm up but curl the dumbbell across the body so the inside of the dumbbell hits the opposite front delt. Fight to achieve a good ROM and don't stop short. Rather than focusing on load, try to squeeze the muscle throughout the ROM. See the photos below for the correct start and end positions of this exercise.
Narrow Grip, EZ Bar Curls – A narrower grip on the bar places a greater emphasis on the long head of the biceps. The reverse is also true: a wider grip places more emphasis on the short head. An easy, albeit amateurish rule of thumb regarding curls is whatever part of the biceps you can see working in the mirror (inside portion or outside), that's the part targeted by the exercise. The narrow grip is a bit harder on the wrists and most lifters can't go quite as heavy, but it does a good job of hitting the long head.
Common Biceps Mistakes
Many lifters are starting to realize that using a barbell for biceps curls is hard on the wrists (and if performed in the squat rack, significantly increases the odds of blunt force trauma from someone's angry fists), but one of the biggest problems is that not all EZ curl bars are created equal.
• The more camber (bend) in the EZ curl bar, the less emphasis is placed on the long head, so choose an EZ curl bar that's as "straight" as possible.
• Not all EZ curl bars weigh the same. In my gym, the EZ curl bars range from 16.5 lbs. to 29 lbs. Weigh yours to be sure!
• Don't forget to twist, and twist early! Many lifters like to do supinating or twisting dumbbell curls thinking they're hitting the long head, but they usually supinate the dumbbell too little or too late, or both!
Doing a hammer curl and then throwing in a little twist at the top does well...nothing.
You should be fully twisted by halfway and you should maintain that palms up position throughout the eccentric or negative as well.
• Decline the incline. Many lifters perform incline curls to hit the long head. While it's true that the incline curl places the biceps in an extra-stretched position, I've found that most lifters are unable to fully supinate and the small benefit of the stretch doesn't make up for that.
Further, incline curls can be hard on the shoulder joint, particularly if you have existing shoulder problems, so I wouldn't make this exercise a mainstay in your pursuit of a mighty long head.
The Geek to Peaks Program
As I said in the beginning, I'm a biceps guy. I think the biceps are studly, the ladies like them, and hell, I'd even say they're a very functional muscle.
When I was in high school and college I always had decent arms, not huge by any means, but there was a noticeable "knot" when I flexed my biceps. But sometime after college, I started to lose that knot. My arm was bigger, it was stronger, but it was just kind of thick, without as much of a bump when I flexed.
Being an uber meathead that cares about stuff like the peak of his arm, this bothered me, and so I spent some time trying to rebuild that long head that I used to have. After following workouts very similar to the ones below, my beloved knot is back!
Again, my arms may not resemble Robby Robinson's, and I'm definitely not perfectly satisfied with my curling strength, but these programs have helped me make progress.
You have two programs to choose from. The first is a once a week plan, the second is a twice a week plan. Both work; choose the one that fits the best into your current routine.
Once a week
A) Double DB Preacher Curl
2 warm-ups sets
3 x 8 reps (use a 6-second negative on all reps).
B) Strict Barbell Curl
4 x 10, 8, 6, and 20 reps.
Increase weight on the first few sets, then decrease weight for the back-down set of 20.
C) Supinated DB Curls
3 x 8-12 reps
Focus on keeping the dumbbells supinated as much as possible.
Do the workout above once a week and add in the following routine three to four days later:
Twice a week
A) Narrow Grip, EZ Curls
2 warm-ups sets
3 x 8 reps (use a 4-second negative on all reps).
B) Straight Bar Preacher Curl
2 x 12 and 8 reps
Increase weight on second set.
C) Supinated, Cross Body DB Curl
3 x 8-15 reps
Focus on the squeeze. Do all reps for one arm, then switch to the other side, rest, and then repeat.
Regarding rest intervals, I'm not that anal about rest times, but if you want to mix it up a bit:
• Rest about 2 minutes if you're not that strong (can't curl 100 lbs.). This will allow you to go heavier to work more on strength.
• Rest about a minute if you're fairly strong (can curl 150 lbs.)
• Rest about 30 seconds if you're very strong (can curl 200 lbs.) If you're very strong, you'll likely be using significant loads even when you're tired, and the short rest will force more blood into that area, hopefully creating a positive stimulus for further growth.
21 Gun Salute
Please don't be one of those closeted meatheads who publicly ridicules those who aspire to build big arms while secretly dreaming of sporting an impressive set of biceps of your own.
Embrace the biceps. Do your curls and start selling those tickets...to the gun show, of course!
Wednesday, February 9, 2011
Update Feb 9
Update
Training is going very well. Constantly revising splits to enhance recovery and it is working. Legs which have always been my lagging part are coming around. I may never have enormous quad sweeps but I have added overall thickness which was(is) the goal. I think too many peeps get caught up in the quad sweep and forget the basic principle: the thicker the overall leg mass is, the bigger the quad is going to appear.
Still have the unbalanced leg problem with one being larger than the other but I am adding additional work in for the smaller leg so hopefully that will help.
Started diet 2 weeks ok and that is going well. Not killin yet, just easing into it with 5 fasting cardio cardio days. Easing into the cardio also. 45 mins is it at a moderate pace.
Until later.
Peace
Training is going very well. Constantly revising splits to enhance recovery and it is working. Legs which have always been my lagging part are coming around. I may never have enormous quad sweeps but I have added overall thickness which was(is) the goal. I think too many peeps get caught up in the quad sweep and forget the basic principle: the thicker the overall leg mass is, the bigger the quad is going to appear.
Still have the unbalanced leg problem with one being larger than the other but I am adding additional work in for the smaller leg so hopefully that will help.
Started diet 2 weeks ok and that is going well. Not killin yet, just easing into it with 5 fasting cardio cardio days. Easing into the cardio also. 45 mins is it at a moderate pace.
Until later.
Peace
Saturday, February 5, 2011
Reload Re-Visited
Hany Rambod creator of the training technique called FST-7, and super trainer/nutritionist of Jay Cutler and Phil Heath, among others, has given me a new idea on my training schemes. This is really nothing new. Just a new twist.
In Hany's FST-7 system he has what he calls "Re-Load". To explain that technique I will first give you a brief rundown of FST-7. FST-7 means that at the end of training a specific body part you add in 7 sets of a particular exercise for that body part, normally an isolation move. In between the sets, you stretch the fascia of the muscle trained. The only rest period between the sets is enough time to stretch, flex and sip water. The idea being that time frame should be between 30 and 45 seconds.
Ok, now that you understand FST-7 in general, he has added advanced techniques called front load and re-load. Front load would be hitting the 7 sets in the beginning of the body part trained. Re-load technique is doing both the front and back end 7 sets.
So based on that theory, which is basically over loading the muscle trained as well as using the training a lagging body part twice a week system, I came up with this, which I call a re-load day, which is late in my week's training split.
I like to hit my most lagging part first, while I am the freshest, which is legs (either quads or Hams). Then the next day would be my second most lagging part which would be chest/tris. Then on the third day it would be back/bis, my strongest body part, therefore it is placed last amongst the "big" body part training days. Then it's rest day. After a rest day I'm energized again and ready for a big day. So I came up with this re-load theory. Same parts, but less volume but very heavy with the same rep ranges and to failure approach as earlier in the week. An example of re-load day for me would be:
Chest: Incline presses 4-5 sets, work set always to failure either by rest pause and or drop set.
Triceps: some type of heavy push down super set with an overhead or reverse grip extension
same concept as chest, 4-5 sets, work set to complete failure.
Biceps: 3-4 sets of very intense slow and intense mind to muscle connection concentration curls, either dumb bell or bar bell, always on preacher bench to take the delts out of the equation.
Lower Back: 3-4 sets of heavy reverse hyper extensions
Legs: Usually just some sort of lunges, but extra intense and slow. Already training legs on two separate days split between quads and hams, re-loading them would be over training.
Notice there is no back or delts. Both strong parts for me so I don't want to over develop them and back was the last big part trained, so it needs the rest anyway for complete recovery.
The 6th day of the split is calves/delts.
7th day is either quads or hams, the opposite of what was done on day # 1.
Next day is rest. This is the hardest day for me! But you must rest to grow!
I've done this for the last two weeks and seems to keep me harder throughout the week.
I've always got an eye on the "over-training" issue because I like to train hard, long and often. It's easy for me to get caught up in the over-trained, flat look. (last year's mistake) So I think I have found a good compromise.
The key points to the "Re-Load" concept.
Do a different exercise than the one you did on the main day, or do the same exercise but in a different manner. Angle change, rep range, weights, etc.
Only do 4-6 sets for each body part trained
Go as intense as possible, since you are only doing a few sets, the work set here should be at least as heavy than on a normal day and if possible heavier, since the volume is going to be lower.
Go to absolute beyond complete failure, rest pause several times, then start dropping weight and going to failure until you barely move ridiculously light weight.
Sign the disclaimer form before attempting this, then give it a try. It's working for me but not be for everyone.
Stay Strong!
MC
In Hany's FST-7 system he has what he calls "Re-Load". To explain that technique I will first give you a brief rundown of FST-7. FST-7 means that at the end of training a specific body part you add in 7 sets of a particular exercise for that body part, normally an isolation move. In between the sets, you stretch the fascia of the muscle trained. The only rest period between the sets is enough time to stretch, flex and sip water. The idea being that time frame should be between 30 and 45 seconds.
Ok, now that you understand FST-7 in general, he has added advanced techniques called front load and re-load. Front load would be hitting the 7 sets in the beginning of the body part trained. Re-load technique is doing both the front and back end 7 sets.
So based on that theory, which is basically over loading the muscle trained as well as using the training a lagging body part twice a week system, I came up with this, which I call a re-load day, which is late in my week's training split.
I like to hit my most lagging part first, while I am the freshest, which is legs (either quads or Hams). Then the next day would be my second most lagging part which would be chest/tris. Then on the third day it would be back/bis, my strongest body part, therefore it is placed last amongst the "big" body part training days. Then it's rest day. After a rest day I'm energized again and ready for a big day. So I came up with this re-load theory. Same parts, but less volume but very heavy with the same rep ranges and to failure approach as earlier in the week. An example of re-load day for me would be:
Chest: Incline presses 4-5 sets, work set always to failure either by rest pause and or drop set.
Triceps: some type of heavy push down super set with an overhead or reverse grip extension
same concept as chest, 4-5 sets, work set to complete failure.
Biceps: 3-4 sets of very intense slow and intense mind to muscle connection concentration curls, either dumb bell or bar bell, always on preacher bench to take the delts out of the equation.
Lower Back: 3-4 sets of heavy reverse hyper extensions
Legs: Usually just some sort of lunges, but extra intense and slow. Already training legs on two separate days split between quads and hams, re-loading them would be over training.
Notice there is no back or delts. Both strong parts for me so I don't want to over develop them and back was the last big part trained, so it needs the rest anyway for complete recovery.
The 6th day of the split is calves/delts.
7th day is either quads or hams, the opposite of what was done on day # 1.
Next day is rest. This is the hardest day for me! But you must rest to grow!
I've done this for the last two weeks and seems to keep me harder throughout the week.
I've always got an eye on the "over-training" issue because I like to train hard, long and often. It's easy for me to get caught up in the over-trained, flat look. (last year's mistake) So I think I have found a good compromise.
The key points to the "Re-Load" concept.
Do a different exercise than the one you did on the main day, or do the same exercise but in a different manner. Angle change, rep range, weights, etc.
Only do 4-6 sets for each body part trained
Go as intense as possible, since you are only doing a few sets, the work set here should be at least as heavy than on a normal day and if possible heavier, since the volume is going to be lower.
Go to absolute beyond complete failure, rest pause several times, then start dropping weight and going to failure until you barely move ridiculously light weight.
Sign the disclaimer form before attempting this, then give it a try. It's working for me but not be for everyone.
Stay Strong!
MC
Wednesday, January 5, 2011
Post from HammerFit Team Member Adam Moore
Note from the desk of me :)
I was sitting here thinking tonight about everyone I have seen on Facebook declaring a New Year's Resolution. I have honestly never cared to make one due to the fact I have always been selfish and could care less. But I wanted to do one this year and have put a lot of thought behind this. I want to make it my "Resolution" to spread the awareness of Type 2 Diabetes and Obesity affecting over 24 MILLION Americans right now. I myself fought obesity and Type 2 Diabetes and am fortunate to have beat it. I was well over 330 lbs and my sugar levels were floating around 660-700 when diagnosed. It seems every year obesity affects not only millions of adults but children as well. As adults and parents we are responsible for our children. In 2010 the number 1 killer in adults in the U.S was obesity. So I am taking responsibility and joining with American Diabetes Association and will be promoting a responsible healthy lifestyle. A cheeseburger tastes great! But be aware to much of anything is a bad thing.
http://www.diabetes.org/
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I was sitting here thinking tonight about everyone I have seen on Facebook declaring a New Year's Resolution. I have honestly never cared to make one due to the fact I have always been selfish and could care less. But I wanted to do one this year and have put a lot of thought behind this. I want to make it my "Resolution" to spread the awareness of Type 2 Diabetes and Obesity affecting over 24 MILLION Americans right now. I myself fought obesity and Type 2 Diabetes and am fortunate to have beat it. I was well over 330 lbs and my sugar levels were floating around 660-700 when diagnosed. It seems every year obesity affects not only millions of adults but children as well. As adults and parents we are responsible for our children. In 2010 the number 1 killer in adults in the U.S was obesity. So I am taking responsibility and joining with American Diabetes Association and will be promoting a responsible healthy lifestyle. A cheeseburger tastes great! But be aware to much of anything is a bad thing.
http://www.diabetes.org/
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Road to the Nationals 2011
Going to start this new blog post to keep up with my prep to the 2011 Masters Nationals in July. It's Jan. 3rd 2011 and it's time to get started. This will be a 7 month prep which seems a bit extreme but experience has shown me that at my age the metabolism doesn't crank up as fast as necessary to get down to that extreme shredded look that has become the look that the judges are looking for.
So I started last week, Dec. 27th, 2011 back on diet. Ate only grilled chicken breasts, grilled tilapia, omega 3 eggs, egg whites, whey protein, brown rice and lots of broccoli. Don't have a scale right now, but looking in the mirror, my body has responded fast in just one week. The big Santa gut is gone and the 4 pack is being joined by the lower abs so all is good with the nutrition.
The training has stalled for a week for several reasons, which is not a bad thing. Good to take some time off to let the old injuries calm down a bit. I did an hour of lunges, split squats and calve raises to get the wheels pumped back up and it worked great.
Today I will search out a temporary gym to see if I can get a decent leg training session in.
More later.
Be Strong!
So I started last week, Dec. 27th, 2011 back on diet. Ate only grilled chicken breasts, grilled tilapia, omega 3 eggs, egg whites, whey protein, brown rice and lots of broccoli. Don't have a scale right now, but looking in the mirror, my body has responded fast in just one week. The big Santa gut is gone and the 4 pack is being joined by the lower abs so all is good with the nutrition.
The training has stalled for a week for several reasons, which is not a bad thing. Good to take some time off to let the old injuries calm down a bit. I did an hour of lunges, split squats and calve raises to get the wheels pumped back up and it worked great.
Today I will search out a temporary gym to see if I can get a decent leg training session in.
More later.
Be Strong!
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