bdawson72
5,000+ posts
Finally Has Bass Again
//content.invisioncic.com/y282845/emoticons/confused.gif.e820e0216602db4765798ac39d28caa9.gif
THE Thread
- Thread starter RangerMan
- Live activity
- Replies 183K
- Views 3M
-
- Tags
- @spider monkey
bdawson72
Ninteens
10+ year member
Senior VIP Member
So its Easter..... Go Jesus!//content.invisioncic.com/y282845/emoticons/bowdown.gif.b85b23b82970bd22fb6b549c3392f016.gif
SyKo13
5,000+ posts
Bewb Saving Lawn Tech
^ I lol'd
bdawson72
5,000+ posts
Finally Has Bass Again
Gah!!!!!!!!
SyKo13
5,000+ posts
Bewb Saving Lawn Tech
Thank the lord that it's in your hand, and not in your ***
aaahahahaaa Lakers suckkkss
bdawson72
5,000+ posts
Finally Has Bass Again
//content.invisioncic.com/y282845/emoticons/confused.gif.e820e0216602db4765798ac39d28caa9.gif
SyKo13
5,000+ posts
Bewb Saving Lawn Tech
"If you don't get it, you just don't get it"
Teehe
Teehe
Prowler573
5,000+ posts
R.I.P. Gossamer!!
Sounds good.
I'l be looking for it. //content.invisioncic.com/y282845/emoticons/biggrin.gif.d71a5d36fcbab170f2364c9f2e3946cb.gif
SyKo13
5,000+ posts
Bewb Saving Lawn Tech
MMmmhhmmmmmm
How goes it Teh Prowlahhhhhh
How goes it Teh Prowlahhhhhh
job offer tomorrow //content.invisioncic.com/y282845/emoticons/woot.gif.aaa6090e619a97b6090d16dd863c5a69.gif
1. Identify Weaknesses
Every guy, on every lift, has a sticking point: that part of the move at which he's the weakest. Find yours and strengthen it, and you'll be able to lift heavier weights, which will make your muscles work harder and grow faster. Your weak link is easy to locate: It's the point at which your movement starts to decelerate.
The fix: "Partial overloads," an idea from Alwyn Cosgrove, C.S.C.S., a trainer and the owner of Results-Fitness in Santa Clarita, California. Set a pair of pins in a power rack, level with your deceleration point, so you start at your weak spot. Place the barbell on the pins and perform the exercise in the shortened range of motion. For virtually any lift, follow these guidelines: Do one set of 10 repetitions lifting about 70 percent of the maximum weight you can lift one time. Rest 3 minutes, then increase the weight by 10 to 20 percent and crank out two more sets of six repetitions.
Example: In the bench press, you'll start at the slow-down point — about two-thirds of the way up, for most men. Each time you complete a repetition, allow the bar to rest on the pins for 2 seconds, then repeat. Wait 3 minutes after each set, and then finish with a full-range set of six repetitions.
2. Think Small
"Most men try to increase the load by too much, and stall their training programs as a result," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York. Adding too much weight too fast disrupts your muscles' adaptation process, which should be gradual. A psychotherapist might call it baby steps. We prefer a much cooler term: microloading. It's the simplest way to see immediate gains when you're stuck in a rut.
The fix: Increase the weight by the smallest amount possible. This guarantees progress. "Psychologically, increasing your weight more frequently is tangible proof that you're making progress," says Williams.
Examples: Use 1 1/2-pound PlateMates for dumbbells ($15 at fitnessfactory.com) instead of jumping up in 5-pound increments. On the barbell, use 2 1/2-pound plates instead of the 5- and 10-pounders you'd normally add on.
3. Do More
Hormones regulate almost every physiological process in the body. Stimulate the release of hormones through exercise and you'll improve body composition and performance, says Jeff Volek, Ph.D., R.D., an exercise-and-nutrition researcher at the University of Connecticut.
The fix: Start hormones flowing by doing more total sets and repetitions, and limiting rest periods to 60 seconds. But restrict this to a single exercise and switch moves every 4 weeks to avoid overtaxing your body.
Examples: Decide if you're going for size or strength. For size, do five sets of 10 repetitions with a weight that's 55 to 65 percent of the amount you can lift one time. For strength, do five sets of five repetitions with a weight that's 85 to 90 percent of that amount.
Every guy, on every lift, has a sticking point: that part of the move at which he's the weakest. Find yours and strengthen it, and you'll be able to lift heavier weights, which will make your muscles work harder and grow faster. Your weak link is easy to locate: It's the point at which your movement starts to decelerate.
The fix: "Partial overloads," an idea from Alwyn Cosgrove, C.S.C.S., a trainer and the owner of Results-Fitness in Santa Clarita, California. Set a pair of pins in a power rack, level with your deceleration point, so you start at your weak spot. Place the barbell on the pins and perform the exercise in the shortened range of motion. For virtually any lift, follow these guidelines: Do one set of 10 repetitions lifting about 70 percent of the maximum weight you can lift one time. Rest 3 minutes, then increase the weight by 10 to 20 percent and crank out two more sets of six repetitions.
Example: In the bench press, you'll start at the slow-down point — about two-thirds of the way up, for most men. Each time you complete a repetition, allow the bar to rest on the pins for 2 seconds, then repeat. Wait 3 minutes after each set, and then finish with a full-range set of six repetitions.
2. Think Small
"Most men try to increase the load by too much, and stall their training programs as a result," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York. Adding too much weight too fast disrupts your muscles' adaptation process, which should be gradual. A psychotherapist might call it baby steps. We prefer a much cooler term: microloading. It's the simplest way to see immediate gains when you're stuck in a rut.
The fix: Increase the weight by the smallest amount possible. This guarantees progress. "Psychologically, increasing your weight more frequently is tangible proof that you're making progress," says Williams.
Examples: Use 1 1/2-pound PlateMates for dumbbells ($15 at fitnessfactory.com) instead of jumping up in 5-pound increments. On the barbell, use 2 1/2-pound plates instead of the 5- and 10-pounders you'd normally add on.
3. Do More
Hormones regulate almost every physiological process in the body. Stimulate the release of hormones through exercise and you'll improve body composition and performance, says Jeff Volek, Ph.D., R.D., an exercise-and-nutrition researcher at the University of Connecticut.
The fix: Start hormones flowing by doing more total sets and repetitions, and limiting rest periods to 60 seconds. But restrict this to a single exercise and switch moves every 4 weeks to avoid overtaxing your body.
Examples: Decide if you're going for size or strength. For size, do five sets of 10 repetitions with a weight that's 55 to 65 percent of the amount you can lift one time. For strength, do five sets of five repetitions with a weight that's 85 to 90 percent of that amount.
4. Lift Light
Small blood vessels called capillaries deliver oxygen, amino acids, and hormones to your muscles, helping them recover—and grow—faster. Research has shown that heavy weight training decreases capillary density.
The fix: Do high-repetition sets with light weights (25 percent of the amount you can lift once) on your days off, targeting whatever muscle group is lagging. "It'll increase the number of capillaries in your working muscles, allowing better nutrient transfer," says Chad Waterbury, a strength coach in Arizona.
Examples: Perform a total of 100 repetitions with the light weight. So if your triceps are lacking, continue to do your normal workout 1 or 2 days a week. But you'll also do 100 repetitions of a triceps exercise on the other 5 days. Use a weight that's about 25 percent of the heaviest amount you can lift one time. Do four sets of 25 repetitions, or two sets of 50 repetitions, spaced throughout the day.
5. Move Faster
When you lift weights slowly, your body uses only whatever muscle fibers are necessary. As those fibers fatigue, others take their place, while the first ones recover and wait to return to action — it's sort of a tag-team effort. So if you're doing 10 slow repetitions, a fiber might work for the first three or four repetitions, be replaced by another, and then recover to contribute on the final two or three repetitions of your set. This limits the number of muscle fibers you're using, unless you're lifting near maximal weights.
The fix: Lift light weights fast. "Trying to move a weight as fast as you can forces your body to recruit more muscle fibers," says Craig Ballantyne, C.S.C.S., owner of workout manuals.com. This will help you improve strength quickly, while challenging your muscles in a different way than heavy weights.
Examples: For exercises like the bench press, use a weight that's about 40 to 55 percent of the heaviest weight you can lift one time. Do six to eight sets of three to five repetitions, resting for 60 seconds between sets.
Small blood vessels called capillaries deliver oxygen, amino acids, and hormones to your muscles, helping them recover—and grow—faster. Research has shown that heavy weight training decreases capillary density.
The fix: Do high-repetition sets with light weights (25 percent of the amount you can lift once) on your days off, targeting whatever muscle group is lagging. "It'll increase the number of capillaries in your working muscles, allowing better nutrient transfer," says Chad Waterbury, a strength coach in Arizona.
Examples: Perform a total of 100 repetitions with the light weight. So if your triceps are lacking, continue to do your normal workout 1 or 2 days a week. But you'll also do 100 repetitions of a triceps exercise on the other 5 days. Use a weight that's about 25 percent of the heaviest amount you can lift one time. Do four sets of 25 repetitions, or two sets of 50 repetitions, spaced throughout the day.
5. Move Faster
When you lift weights slowly, your body uses only whatever muscle fibers are necessary. As those fibers fatigue, others take their place, while the first ones recover and wait to return to action — it's sort of a tag-team effort. So if you're doing 10 slow repetitions, a fiber might work for the first three or four repetitions, be replaced by another, and then recover to contribute on the final two or three repetitions of your set. This limits the number of muscle fibers you're using, unless you're lifting near maximal weights.
The fix: Lift light weights fast. "Trying to move a weight as fast as you can forces your body to recruit more muscle fibers," says Craig Ballantyne, C.S.C.S., owner of workout manuals.com. This will help you improve strength quickly, while challenging your muscles in a different way than heavy weights.
Examples: For exercises like the bench press, use a weight that's about 40 to 55 percent of the heaviest weight you can lift one time. Do six to eight sets of three to five repetitions, resting for 60 seconds between sets.
Run the Rack
Save time on the last dumbbell exercise in your workout. Instead of doing three sets of shoulder presses, biceps curls, or any dumbbell move, start with a weight that's about 50 percent of what you usually use to do 10 to 12 repetitions. Perform the exercise six times, then quickly grab the weight that's one increment heavier. Continue working your way up in weight until you finally find one that you can't lift six times using proper technique. Then reverse this process by grabbing a slightly lighter weight and completing as many repetitions as possible, even if you can only manage a few. Keep moving down the rack until you're left using the lightest set of dumbbells possible
Save time on the last dumbbell exercise in your workout. Instead of doing three sets of shoulder presses, biceps curls, or any dumbbell move, start with a weight that's about 50 percent of what you usually use to do 10 to 12 repetitions. Perform the exercise six times, then quickly grab the weight that's one increment heavier. Continue working your way up in weight until you finally find one that you can't lift six times using proper technique. Then reverse this process by grabbing a slightly lighter weight and completing as many repetitions as possible, even if you can only manage a few. Keep moving down the rack until you're left using the lightest set of dumbbells possible
...... almost
Activity
No one is currently typing a reply...
Similar threads
About this thread
- Start date
- Participants
- Who Replied
- Replies
- 182,982
- Views
- 3,251,505
- Last reply date
- Last reply from
- x2o
