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WEAKNESS IS A CRIME
The official blog of C.J. Murphy of Total Performance Sports. If you get offended easily this isn't for you.
Weakness is a crime, don't be a criminal.
Showing posts with label bodybuilding. Show all posts
Showing posts with label bodybuilding. Show all posts
Tuesday, July 12, 2011
Tuesday, October 26, 2010
Max muscle, minimum time
Sets, reps, what is the best?
There is no best, but here is one way to stimulate more muscle fiber, add intensity to your training, and get stronger.
Let’s use the incline dumbbell press for example. Select a medium to heavy weight, something you can do 10-12 reps with for a standard set.
You’ll need a stop watch or clock for this. Give yourself 60 seconds, and do as many reps as you can in that time. The reps should be dome explosively, but with perfect form. It’s okay to take a second or two rest between reps as time clicks away, but remember, you’re going against the clock, so do as many as you can. Try a wager with your training partner.
Whoever does the most reps in 60 seconds gets a free protein shake after your training. Doing max reps for time with heavier weights stimulates different types of muscle fiber too!
Your type 2 fibers are required to move the heavy weight, but as they fatigue, your type 1 fibers will kick in to keep you going.
Maximum muscle, minimum time.
There is no best, but here is one way to stimulate more muscle fiber, add intensity to your training, and get stronger.
Let’s use the incline dumbbell press for example. Select a medium to heavy weight, something you can do 10-12 reps with for a standard set.
You’ll need a stop watch or clock for this. Give yourself 60 seconds, and do as many reps as you can in that time. The reps should be dome explosively, but with perfect form. It’s okay to take a second or two rest between reps as time clicks away, but remember, you’re going against the clock, so do as many as you can. Try a wager with your training partner.
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| This guy knows how to build muscle. |
Whoever does the most reps in 60 seconds gets a free protein shake after your training. Doing max reps for time with heavier weights stimulates different types of muscle fiber too!
Your type 2 fibers are required to move the heavy weight, but as they fatigue, your type 1 fibers will kick in to keep you going.
Maximum muscle, minimum time.
Monday, October 25, 2010
Build a big V.
Everyone loves a V-taper, adding size to your lats makes your waist appear smaller too!
Try adding the “scapular depression” to your next set of pulldowns. To do this, take a slightly wider than shoulder width grip on the Pulldown bar, and set the weight to something you can do 8-10 reps of pulldowns with.
Instead of doing a Pulldown, lock your elbows, and pull your shoulder blades down by squeezing your lats hard. (This is a short range movement, only a few inches, and can be difficult to master, so don’t get discouraged) When the lats are fully contracted, and the shoulder blades are down as far as you can, hold the contraction for a second, and then raise the weight to the starting position. Do 10-12 reps, and then continue with a set of pulldowns using the same technique to start the movement. Do not go to failure. Stop 1 rep before you think you will hit failure. This is very taxing on your lats, but will product great results.
The scapular depression can be used as part of your back training as a stand alone exercise too. If you choose to do this, use as heavy a weight as possible, without swinging your body. The lats are very strong once you learn to use them, and can handle tremendous weight on this exercise.
Add this in, and watch the lats grow.
Everyone loves a V-taper, adding size to your lats makes your waist appear smaller too!
Try adding the “scapular depression” to your next set of pulldowns. To do this, take a slightly wider than shoulder width grip on the Pulldown bar, and set the weight to something you can do 8-10 reps of pulldowns with.
Instead of doing a Pulldown, lock your elbows, and pull your shoulder blades down by squeezing your lats hard. (This is a short range movement, only a few inches, and can be difficult to master, so don’t get discouraged) When the lats are fully contracted, and the shoulder blades are down as far as you can, hold the contraction for a second, and then raise the weight to the starting position. Do 10-12 reps, and then continue with a set of pulldowns using the same technique to start the movement. Do not go to failure. Stop 1 rep before you think you will hit failure. This is very taxing on your lats, but will product great results.
The scapular depression can be used as part of your back training as a stand alone exercise too. If you choose to do this, use as heavy a weight as possible, without swinging your body. The lats are very strong once you learn to use them, and can handle tremendous weight on this exercise.
Add this in, and watch the lats grow.
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