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IPL'S LETS GET FIT~
ANTAGONISTIC MUSCLE BUILDING~
The idea of working opposite movements is nothing new and it's a fantastic way to promote balance. For most bodybuilder types this means the difference between being a one part wonder and having the symmetry and proportion necessary to place. For competitive lifters this means staving off the myriad of chronic injuries that come with performing the competitive lifts over and over again. For athletes this means strengthening the body as a whole so overall performance is not hindered and injury is prevented.
Another lesser known benefit is that working opposing muscle groups can increase your strength immediately. In short, training opposing movement in a consecutive fashion dis-inhibits the antagonistic muscle group. Theoretically this will increase the firing capability of the muscles you are training at that moment.
An example would be performing a set of pullups before a set of overhead presses. The set of pullups is designed to “fatigue” the lats enough to not allow them to inhibit the firing capabilities of the deltoids and upper traps. Therefore, training the extension muscles more efficiently. You can think of this as reducing internal “friction.” The body’s muscle groups work against each other, so if you can fatigue the opposing muscle groups then it stands to reason you will be a little bit stronger.
In my opinion I prefer to think of training opposing movements as “balancing” the loading, by equally distributing comparable loads and controlling the volume of your flexion and extension muscles. This is great for bringing up an underdeveloped body part or to help restore joint integrity so as to prevent or rehabilitate an unstable joint. Here are some variations that can help you decide how to organize a training routine around this concept.
The indestructible shoulder girdle
A1) Pushup (plus protraction): 10-20 reps, wait 30 seconds to 1min. Then…
A2) Inverted Body Row: 10-20 reps. Rest 2 min then repeat for desired number of sets.
B1) Upside down pushup (yes, just like against the wall): 10-20 reps wait 30 sec. to 1 min. then…
B2) Prone grip medium width pullup: 10-20 reps rest 2 min. then repeat series for desired number of sets.
Barbell push/pull mania
A1) Med grip bench press: 6-10 reps rest 1 min. then…
A2) Prone med grip bent over or chest supported row: 6-10 reps then repeat series for desired number of sets.
B1) Close grip bench: 6-10 reps rest 1 min. then…
B2) Supine grip bent over or chest supported row : 6-10 reps then repeat for desired sets.
Ultimate Arm Blaster
A1) Dips: 4-8 reps rest 1 min. then…
A2) Supine grip barbell curl: 4-8 reps and repeat series as many times as desired
B1) Neutral grip dumbell extension: 8-12 reps rest 1min…
B2) Hammer curls: 8-12 reps
_______________________________
FAST MUSCLE GAIN LEG WORKOUTS~
While most of the training world is obsessed with how they look in the mirror and how they "appear" to be strong, there are a select few that dare to put function over form. Needless to say if you choose to do your talking on the field (or court) then it is inevitable that your training consist of developing some of the special strengths necessary for developing POWER (and more importantly FORCE). The following article is a small guide into training your lower extremities for ultimate function. But please do not mistake function for so called "functional training." We will not be learning how to do a back flip off a wobble board, landing on a bosu ball in a single leg squat position. After all it would be very uncool if we had 1000lb legs and a ten cent squat!
To begin, force is defined as mass times by acceleration. Where mass is roughly the weight you are using and acceleration (also related is deceleration) is in reference to increasing the speed at which we progress through the exercise. In order to become more forceful we can:
1) Become stronger by increasing the loads we move (absolute strength), and
2) Increase the speeds at which we move the loads (sub maximally and maximally).
A live example would be if two athletes (given same height and weight) can squat 500lbs with the difference being that player A completes his lift in 1.5 seconds while it takes player B 3.5 seconds. In this case player A is more forceful because his lift is completed with the same weight but in 2 seconds less time due to poor acceleration. Player A also holds the potential to move sub maximal loads at a faster rate and possibly has left many pounds on the table given he did not have to strain for long. So a true test of player A's absolute strength may not have been validated.
What also needs examination is the comparison between each player’s ability to absorb force. This is also known as DECELERATION. This is important to note because if one does not possess the proper abilities to store energy then the delivery or release of energy will be hindered to a related degree.
In laymen’s terms we must train 3 main aspects of force in order to develop explosiveness. This does not necessarily mean that we demonstrate explosiveness all of the time, but our intentions are to execute special strength training with maximal efforts. A rough plan would include:
1. Increasing absolute strength through executing maximal attempts with 85%+ loads.
2. Maximally accelerating every sub-maximal load and releasing the load if the weight is between 30-50%.
3. Maximally decelerating loads through the use of lowering overloads very slowly, abruptly stopping sub maximal loads at given points, and landing from depths concentrating on stopping quickly.
With these aspects in mind one can develop a proper explosive leg training protocol. The protocol options are limitless and only bound by the limits of your imagination. The exact programming will vary from person to person depending on their specific goals, but if you use the basics as a cornerstone and expand upon their use from there then you will have legs that not only look good, but perform as good as they look.
_________________________
THE MOST COMMON MUSCLE GROWTH INJURY~
One of the most commonly injured areas in bodybuilders is the rotator cuff. This is primarily due to a high volume of pressing (bench press, incline press, overhead press, etc.) and a low volume of work for the antagonistic muscles of the upper back. The best fix for this is obviously to begin to balance the training of your upper body. For every set of pressing you should do a set of rowing to balance the muscles of the shoulder girdle.
This strategy not only prevents injuries, but also prevents the dreaded "caveman posture" (rounded upper back). Proper posture is not only an issue of aesthetics though, it also improves your performance since the joints are stabilized and in correct alignment.
Balancing pressing with rows is a great start, but if you have been training in an unbalanced manner for awhile then you may also need to do some direct work for the rotator cuffs. Please notice that this is to be done in addition to a balanced training program. There is nothing I hate more than seeing some guy do set after set of heavy bench presses and then do a few sets of a rotator cuff exercise with 5 pounds in an effort to prevent injury.
Always remember that proper program design is your first line of defense against injuries! If you don’t know how to properly design a training program (hint: there is more to it than just balancing rows and presses) then find someone who does. Your muscle gains will be faster and your injuries will be fewer.
With that said, let’s look at a couple of simple rotator cuff exercises you can use:
1. Prone 90/90 Rotations
Start laying face down on a bench. Grab a light dumbbell or plate in each hand. Raise the dumbbells off the floor by bending your elbows to 90 degrees and having your upper arm at 90 degrees to your body. This is your starting position. From this position you are going to keep your elbows in the same position and rotate at the shoulder until the dumbbells are out to the side of your head. Then return to the starting position and repeat.
2. Side-lying 0/90 Rotations
Start lying on your left side with a dumbbell or plate in your right hand. Put your elbow on your hip with a 90 degree bend in your elbow. Your forearm should be lying across your stomach. This is the start position. From this position rotate from the shoulder while keeping the elbow at your hip. Rotate as far as your flexibility will allow and then return to the starting position.
These two direct rotator cuff exercises are a great addition to an already solid muscle gaining program. There are many more rotator cuff exercises, but the basics will serve you well for while. Do not be surprised if you can't use more than 2 or 3 pounds on these movements to begin with. If you've been ignoring your rotator cuffs and upper back for awhile then they are bound to be weak. Give it some time and you will begin to see progress.
If you stick to a well-designed training program you will prevent injuries and gain muscle mass. Always keep in mind that a great training program comes before everything else. If your workout program is poorly designed then don’t ever expect to see consistent muscle gains no matter how hard you work in the gym or what supplements you take.
________________________________________
HOW TO BUILD MUSCLE WITH EXPLOSIVE TRAINING~
If you look at the bodies of strength and power athletes you will notice huge amounts of muscle mass. This holds true for powerlifters, sprinters, football players, wrestlers, etc.
While heavy strength training plays a large part in the development of these athletes' muscles, it is not the only type of training they do. They also perform a lot of explosive training. This is also sometimes referred to as speed-strength, power, or plyometric training.
Whatever you call it, this type of training really hits the fast-twitch muscle fibers. These fibers have the highest potential for strength and muscle building so it is important that they are stimulated adequately.
Here are 3 groups of exercises you can use to shock those fast-twitch muscle fibers into new growth!
Jumping
There are wide variety of jumps you can utilize. Starting with the basic vertical and long jumps and then progressing to jumps over hurdles or up stadium steps. You can even add additional loading to jumps in the form of a bar on your back or weights in your hands. All of these variations have their own intricacies and will develop power in different ways. But if you are just looking to shock the muscles with something new then just pick any exercise and try a few sets. Don't forget things like clap push-ups as an upper body "jump" variation!
Sprints
Sprinting is a great total body exercise and I believe that anyone who dares to call themselves an athlete should be able to sprint well. Every athlete I work with, including swimmers and hockey players, will sprint at some point during the year. This exercise not only taxes your lower body, but also the abs, lower back, and even the shoulder girdle! Just look at the deltoid and trap development on an Olympic sprinter.
If you haven't sprinted in awhile then it is important to ease into it. Don't go right into an all-out sprint or you will put your body at unnecessary riskof injury. Start with short distances (less than 50 feet) and go at 60% speed the first week, 75% the second week, and 90% on the third week. If you're feeling good after that then you can try an all-out sprint, but only after an extensive warm-up.
Throwing
Throws can be done with various implements. I find medicine balls are one of the most versatile objects, but you can use an old plate or dumbbell, or even a make your own medicine ball by stuffing an old basketball with something heavy. Try a mix of throws to stimulate the upper and lower body. Chest passes, soccer throws, shot puts, and backwards tosses are great basic throws to get you started.
Give one or more of these explosive exercises a try before your next workout. Not only will you activate those fast-twitch muscle fibers, but you'll also get some variety in your routine and have a chance to workout outdoors.
Explosive training is one the important steps to building muscle that not only looks good, but performs at a high-level. Remember, if you want to look like an athlete then you need to train like one!
Stay Strong~~!!!
IPL
The idea of working opposite movements is nothing new and it's a fantastic way to promote balance. For most bodybuilder types this means the difference between being a one part wonder and having the symmetry and proportion necessary to place. For competitive lifters this means staving off the myriad of chronic injuries that come with performing the competitive lifts over and over again. For athletes this means strengthening the body as a whole so overall performance is not hindered and injury is prevented.
Another lesser known benefit is that working opposing muscle groups can increase your strength immediately. In short, training opposing movement in a consecutive fashion dis-inhibits the antagonistic muscle group. Theoretically this will increase the firing capability of the muscles you are training at that moment.
An example would be performing a set of pullups before a set of overhead presses. The set of pullups is designed to “fatigue” the lats enough to not allow them to inhibit the firing capabilities of the deltoids and upper traps. Therefore, training the extension muscles more efficiently. You can think of this as reducing internal “friction.” The body’s muscle groups work against each other, so if you can fatigue the opposing muscle groups then it stands to reason you will be a little bit stronger.
In my opinion I prefer to think of training opposing movements as “balancing” the loading, by equally distributing comparable loads and controlling the volume of your flexion and extension muscles. This is great for bringing up an underdeveloped body part or to help restore joint integrity so as to prevent or rehabilitate an unstable joint. Here are some variations that can help you decide how to organize a training routine around this concept.
The indestructible shoulder girdle
A1) Pushup (plus protraction): 10-20 reps, wait 30 seconds to 1min. Then…
A2) Inverted Body Row: 10-20 reps. Rest 2 min then repeat for desired number of sets.
B1) Upside down pushup (yes, just like against the wall): 10-20 reps wait 30 sec. to 1 min. then…
B2) Prone grip medium width pullup: 10-20 reps rest 2 min. then repeat series for desired number of sets.
Barbell push/pull mania
A1) Med grip bench press: 6-10 reps rest 1 min. then…
A2) Prone med grip bent over or chest supported row: 6-10 reps then repeat series for desired number of sets.
B1) Close grip bench: 6-10 reps rest 1 min. then…
B2) Supine grip bent over or chest supported row : 6-10 reps then repeat for desired sets.
Ultimate Arm Blaster
A1) Dips: 4-8 reps rest 1 min. then…
A2) Supine grip barbell curl: 4-8 reps and repeat series as many times as desired
B1) Neutral grip dumbell extension: 8-12 reps rest 1min…
B2) Hammer curls: 8-12 reps
_______________________________
FAST MUSCLE GAIN LEG WORKOUTS~
While most of the training world is obsessed with how they look in the mirror and how they "appear" to be strong, there are a select few that dare to put function over form. Needless to say if you choose to do your talking on the field (or court) then it is inevitable that your training consist of developing some of the special strengths necessary for developing POWER (and more importantly FORCE). The following article is a small guide into training your lower extremities for ultimate function. But please do not mistake function for so called "functional training." We will not be learning how to do a back flip off a wobble board, landing on a bosu ball in a single leg squat position. After all it would be very uncool if we had 1000lb legs and a ten cent squat!
To begin, force is defined as mass times by acceleration. Where mass is roughly the weight you are using and acceleration (also related is deceleration) is in reference to increasing the speed at which we progress through the exercise. In order to become more forceful we can:
1) Become stronger by increasing the loads we move (absolute strength), and
2) Increase the speeds at which we move the loads (sub maximally and maximally).
A live example would be if two athletes (given same height and weight) can squat 500lbs with the difference being that player A completes his lift in 1.5 seconds while it takes player B 3.5 seconds. In this case player A is more forceful because his lift is completed with the same weight but in 2 seconds less time due to poor acceleration. Player A also holds the potential to move sub maximal loads at a faster rate and possibly has left many pounds on the table given he did not have to strain for long. So a true test of player A's absolute strength may not have been validated.
What also needs examination is the comparison between each player’s ability to absorb force. This is also known as DECELERATION. This is important to note because if one does not possess the proper abilities to store energy then the delivery or release of energy will be hindered to a related degree.
In laymen’s terms we must train 3 main aspects of force in order to develop explosiveness. This does not necessarily mean that we demonstrate explosiveness all of the time, but our intentions are to execute special strength training with maximal efforts. A rough plan would include:
1. Increasing absolute strength through executing maximal attempts with 85%+ loads.
2. Maximally accelerating every sub-maximal load and releasing the load if the weight is between 30-50%.
3. Maximally decelerating loads through the use of lowering overloads very slowly, abruptly stopping sub maximal loads at given points, and landing from depths concentrating on stopping quickly.
With these aspects in mind one can develop a proper explosive leg training protocol. The protocol options are limitless and only bound by the limits of your imagination. The exact programming will vary from person to person depending on their specific goals, but if you use the basics as a cornerstone and expand upon their use from there then you will have legs that not only look good, but perform as good as they look.
_________________________
THE MOST COMMON MUSCLE GROWTH INJURY~
One of the most commonly injured areas in bodybuilders is the rotator cuff. This is primarily due to a high volume of pressing (bench press, incline press, overhead press, etc.) and a low volume of work for the antagonistic muscles of the upper back. The best fix for this is obviously to begin to balance the training of your upper body. For every set of pressing you should do a set of rowing to balance the muscles of the shoulder girdle.
This strategy not only prevents injuries, but also prevents the dreaded "caveman posture" (rounded upper back). Proper posture is not only an issue of aesthetics though, it also improves your performance since the joints are stabilized and in correct alignment.
Balancing pressing with rows is a great start, but if you have been training in an unbalanced manner for awhile then you may also need to do some direct work for the rotator cuffs. Please notice that this is to be done in addition to a balanced training program. There is nothing I hate more than seeing some guy do set after set of heavy bench presses and then do a few sets of a rotator cuff exercise with 5 pounds in an effort to prevent injury.
Always remember that proper program design is your first line of defense against injuries! If you don’t know how to properly design a training program (hint: there is more to it than just balancing rows and presses) then find someone who does. Your muscle gains will be faster and your injuries will be fewer.
With that said, let’s look at a couple of simple rotator cuff exercises you can use:
1. Prone 90/90 Rotations
Start laying face down on a bench. Grab a light dumbbell or plate in each hand. Raise the dumbbells off the floor by bending your elbows to 90 degrees and having your upper arm at 90 degrees to your body. This is your starting position. From this position you are going to keep your elbows in the same position and rotate at the shoulder until the dumbbells are out to the side of your head. Then return to the starting position and repeat.
2. Side-lying 0/90 Rotations
Start lying on your left side with a dumbbell or plate in your right hand. Put your elbow on your hip with a 90 degree bend in your elbow. Your forearm should be lying across your stomach. This is the start position. From this position rotate from the shoulder while keeping the elbow at your hip. Rotate as far as your flexibility will allow and then return to the starting position.
These two direct rotator cuff exercises are a great addition to an already solid muscle gaining program. There are many more rotator cuff exercises, but the basics will serve you well for while. Do not be surprised if you can't use more than 2 or 3 pounds on these movements to begin with. If you've been ignoring your rotator cuffs and upper back for awhile then they are bound to be weak. Give it some time and you will begin to see progress.
If you stick to a well-designed training program you will prevent injuries and gain muscle mass. Always keep in mind that a great training program comes before everything else. If your workout program is poorly designed then don’t ever expect to see consistent muscle gains no matter how hard you work in the gym or what supplements you take.
________________________________________
HOW TO BUILD MUSCLE WITH EXPLOSIVE TRAINING~
If you look at the bodies of strength and power athletes you will notice huge amounts of muscle mass. This holds true for powerlifters, sprinters, football players, wrestlers, etc.
While heavy strength training plays a large part in the development of these athletes' muscles, it is not the only type of training they do. They also perform a lot of explosive training. This is also sometimes referred to as speed-strength, power, or plyometric training.
Whatever you call it, this type of training really hits the fast-twitch muscle fibers. These fibers have the highest potential for strength and muscle building so it is important that they are stimulated adequately.
Here are 3 groups of exercises you can use to shock those fast-twitch muscle fibers into new growth!
Jumping
There are wide variety of jumps you can utilize. Starting with the basic vertical and long jumps and then progressing to jumps over hurdles or up stadium steps. You can even add additional loading to jumps in the form of a bar on your back or weights in your hands. All of these variations have their own intricacies and will develop power in different ways. But if you are just looking to shock the muscles with something new then just pick any exercise and try a few sets. Don't forget things like clap push-ups as an upper body "jump" variation!
Sprints
Sprinting is a great total body exercise and I believe that anyone who dares to call themselves an athlete should be able to sprint well. Every athlete I work with, including swimmers and hockey players, will sprint at some point during the year. This exercise not only taxes your lower body, but also the abs, lower back, and even the shoulder girdle! Just look at the deltoid and trap development on an Olympic sprinter.
If you haven't sprinted in awhile then it is important to ease into it. Don't go right into an all-out sprint or you will put your body at unnecessary riskof injury. Start with short distances (less than 50 feet) and go at 60% speed the first week, 75% the second week, and 90% on the third week. If you're feeling good after that then you can try an all-out sprint, but only after an extensive warm-up.
Throwing
Throws can be done with various implements. I find medicine balls are one of the most versatile objects, but you can use an old plate or dumbbell, or even a make your own medicine ball by stuffing an old basketball with something heavy. Try a mix of throws to stimulate the upper and lower body. Chest passes, soccer throws, shot puts, and backwards tosses are great basic throws to get you started.
Give one or more of these explosive exercises a try before your next workout. Not only will you activate those fast-twitch muscle fibers, but you'll also get some variety in your routine and have a chance to workout outdoors.
Explosive training is one the important steps to building muscle that not only looks good, but performs at a high-level. Remember, if you want to look like an athlete then you need to train like one!
Stay Strong~~!!!
IPL