posted Fri, 02/22/2013 - 10:54
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Training and Your Routine
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Good Evening
We know there are alot of sources on here and advice is abundant with regards to both orals and injections.
We love to talk about training and different types of exhaust styles etc etc........ and have many different angles in which we can advise you on.
So if you wanna share your training style or want some advice from a very different angle, we would love to hear from you.
Let us know what works for you and if you cant find a style that does work for you just drop us a email
Knowledge is power
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Knowledge is power in deed.
Recently i've been looking at more intricate techniques when training and here's one i noticed;
While sitting down/standing up, place your left arm (this works for your right arm too) directly in front of you, while placing your right arm on your pectoral. Bring your left arm forwards and backwards (to and away from your body), while experiencing your pectoral contraction with your right hand.
Now, repeat this movement, with the same hand and arm in the same place in the same planes of motion. But instead, when your left arm is near-fully extended, move your fist across your body. With this movement, you will notice a greater pectoral contraction resulting from an increase in muscle fibre recruitment.
Now, once you have surpassed the heaviest dumbbell weight in your gym and are achieving a repetition range of 20+ reps, there really is no reason why you should continue to carry on using dumbbells. This is why people move on to barbell chest press exercises, whereby the load amount will be significantly higher than those experienced through dumbbell movements. Additional, from the reduced range of motion in contrast to dumbbell movements, ones joints are cared for to a greater extent - this is why you may see some previously injured gym members opting for barbell exercises.
To conclude, i believe that dumbbell chest press exercises are far superior than barbell chest press movements, up until a certain point - whereby the weights used/needed surpass those supplied by your gym, or unless you have a shoulder/pectoral injury.
Very interesting P.
I dont do dumbell press for that exact reason ( shoulder cuff injury ) hence my barbell work.
At the moment i'm a huge fan of pre exhaust with only 5 second rest periods between sets.
My chest routine at the moment is very simple but it works and its works well.
x 1 working set of cable extensions
x 1 working set of decline push ups ( old school baby )
x 1 working set of cable extensions ( weight slightly droppped to maintain rep range )
x 1 working set of decline push ups
x 1 working set of cable extensions ( weight droppped again )
x 1 working set of decline push ups
all of the above are done to failure with zero rest between any sets as a nice solid pre exhaust, i then move straight on to a loaded barbell and again with no rest from pre exhaust
x 1 working set incline press
x 1 working set incline press ( pyramid weight down )
x 1 working set incline press ( pyramid weight down )
i then finish on one full working set of super deep dips
x 1 working set of dips
I know this is old school but it really works for me
Nice!!!
That's what its about brother, instinctive training to find out what works best for you.
I also like to develop my mind-muscle connection, here's an article i wrote;
Mind muscle connection: A brief synopsis...
I totally agree with what you say there, mind-muscle connection is paramount for any one who wants to take lifting weights not only serioulsy but also to the next level.
I have to admit though, yes practice does make perfect and the quicker you can connect all the dots, the faster results come, but its not always that easy.
For example i have an amazing connection with triceps biceps and chest, and can feel every fibre flexing, contracting, its like being sat next to yourself watching you if you know what i mean.
Where i really struggle is my back, i have always been able to lift monster weights but can never seem to get into the intense groove that i get into with other parts.
But i hand it to you sir, a very interesting read indeed