Negatives (Reps that is)

Negative reps – what are they?? These are slow, downward reps that concentrate on negative portion of the rep. During a negative phase of the movement (the downward phase such as lowering the bar in bench-press or lowering into a deep squat), the muscle lengthens while it contracts.

Negatives are great for building muscle and busting through plateaus because you can purposely damage more muscle fibers during negatives than you can during the positive phase. As we have discussed before in previous blog posts, the more you stimulate muscle fibers, the more you grow.

Negatives are best performed with barbell movements. You can work with so much more weight and you are more stable than with say, dumbbells. To perform these moves properly, you will need a training partner (spotter). They need to be in position to have full control of the bar. You will be able to do the negative portion of the move but you may not be able to do full positive and may need the assistance on the upward movement. This is not failure, it's the intent of the set.

Negatives should be performed only after you've completed your full rep sets. Also, only perform 2-3 negatives. When I perform negatives, I load up more than I can do on full reps. I go slowly on the descent with heavy weights. Then your partner will assist on the upward movement.

Stay tuned……………

Do Something Impossible

I read this article and wanted to share……

http://www.huffingtonpost.com/jessica-sweet/setting-goals_b_3645176.html

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Deadlifts - Easy Way to Change Weights on Barbell

If you are like me, you do not have a deadlift bar jack (the fancy deadlift barbell device) to change the weights.     But you are pulling and dealing with some heavy plates.    An easy solution is to use a plate to prop up the bar.   Simply roll or pick up one side of the barbell and place on a smaller plate so it sits in the hole.  This raises it just enough to slide more plates on (or off).  When done do the other side of the barbell.   I also use a wood block and set the barbell on it one side at a time.     Quick, easy and no need for expensive bar jack.  

Stay tuned………………. 

MUSIC - Push Through Exercise

Music helps push you through workouts. You stand in a squat rack or walk up to a deadlift bar. You look at the barbell and all kinds of thoughts run through your head. You start psyching yourself out. One of the best ways to effectively change your state of mind and improve your performance is to gear up with music. Upbeat music stimulates heart rate and respiration. This translates to helping with endurance and success.

Turn up the volume, get into the zone and LIFT !!!

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Spartan 300 Workout

The movie, 300, gained much attention beyond the just film story because of the ripped bodies of the actors. Their workout became very popular and is called the Spartan 300 workout. The actors got themselves ripped and sculpted by doing these grueling workouts. They performed 50 reps each of six different exercises with no break between sets, for a total of 300 reps. They constantly used variety in their exercise movements.

Sample workouts:

• Pullups - 25 reps

• Barbell Deadlift with 135 lbs. - 50 reps

• Pushups - 50 reps

• 24-inch Box Jumps - 50 reps

• Floor Wipers - 50 reps

• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps

• Pullups - 25 reps

 

 

• Pullups - 25 reps

• Dumbbell Deadlift - 50 reps

• Pushups - 50 reps

• Body-Weight Squat Jumps - 50 reps

• V-Ups - 50 reps

• Dumbbell Push Press - 50 reps

• Pullups - 25 reps

 

Beginner Sample:

• Body-Weight Rows - 15 reps

• Body-Weight Squats - 25 reps

• Pushups - 15 reps

• Jumping Jacks - 50 reps

• Mountain Climbers - 20 reps

• Close-Grip Pushups - 10 reps

• Body-Weight Rows - 15 reps

 

 

Give it a try once every few weeks for keeping your body guessing, challenged and changing!

Stay tuned…………..

 

 

Arnold Schwarzenegger - Quote

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." - Arnold Schwarzenegger

Arnold Schwarzenegger - Quote

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens." - Arnold Schwarzenegger

Importance of Training your TRAPS

Training of the neck and trapezius is often ignored by many lifters.   Having a strong neck is necessary to prevent injuries and imbalances.  These muscles are key to good posture.   They are a stabilizing muscle group that pull the upper spine and shoulders into alignment.

  

Image per Wikipedia

 

The top exercises for trap training include:   Shrugs of all variations (barbell, dumbbell, smith machine);   Upright rows of all variations (barbell, dumbbell, cable);   Face Pulls.

The best time to train your traps is when you are working on back or shoulder muscles.  

Stay tuned……………..