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Fundamental Weight Training
224 Pages
If you’re ready to walk the walk and talk the talk, Fundamental Weight Training is your guide. Learn the basics safely, effectively, and in less time. Over 100 exercises with photo demonstrations are included and supported with step-by-step descriptions for use in the gym or at home. Every aspect of a beginning weight program is covered:
•Exercises and programs to target key areas in every muscle group •Stretching routines to prevent injuries •Steps and tips for developing your own program •Gym language and lingo so you feel at ease walking into any gymThe easy-to-use programs in Fundamental Weight Training will give you the confidence to start training safely and quickly and begin strengthening and toning your body.
Chapter 1. Introduction to Weight Training
Chapter 2. Weight Room Language and Protocol
Chapter 3. Types of Resistance Training
Chapter 4. Warm Up, Stretch, Cool Down
Chapter 5. Chest
Chapter 6. Back
Chapter 7. Shoulders
Chapter 8. Traps
Chapter 9. Arms
Chapter 10. Core
Chapter 11. Glutes and Hips
Chapter 12. Quads
Chapter 13. Hamstrings
Chapter 14. Lower Legs
Chapter 15. Program Design
Chapter 16. Sample Programs
David Sandler has served as science advisor for Spike TV’s Jesse James Is a Dead Man series, Fox Sports’ Sport Science series, and National Geographic’s Fight Science, Super Strength, The Science of Steroids, and Humanly Possible shows. He is president and cofounder of StrengthPro Inc. and a member of the advisory boards for Muscle and Fitness Magazine, Muscle Mag International, Reps, Maximum Fitness, and Performance Training Journal of the NSCA.
Sandler has been a strength and conditioning consultant for two decades and presented at almost 300 lectures worldwide with organizations such as the NSCA, ACSM, AFPA, AAHPERD, IFPA, SWIS, ECA, and SCW Fitness. He was the recipient of the Faculty of the Year Award in 2005 for the International Fitness Professionals Association (IFPA).
Sandler has also authored or coauthored 5 books, over 20 scientific articles, and more than 150 articles in power and strength training magazines, including Muscle and Fitness, Men’s Health, and Oxygen. As a former world-class powerlifter, Sandler focuses his research in strength and power development.
"On television, in magazines, on the Web, and now in his new book, Fundamental Weight Training, David Sandler delivers the best information, workouts, and programs for getting stronger."
Jim Stoppani, PhD -- Senior Science Editor, Muscle & Fitness Magazine; Author of Encyclopedia of Muscle & Strength and Stronger Arms and Upper Body
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
Learn proper bench press technique
The chest is responsible for many arm movements such as throwing, pushing, and hitting.
One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.
All pressing movements require your pecs, triceps, and anterior deltoids to play a role in the movement. So trying to isolate your pecs is not always easy. That also means that grouping exercises together to prevent overtraining will be an important part of your workout week. If you really want great upper body development, you will need to use both the pressing movements and the isolated pec exercises found in this chapter.
The main lift, and perhaps the single most practiced exercise, is the bench press. No other exercise is more heralded than this spectacle of strength and prowess. The bench press works not only the pecs but also several other muscles. In addition to developing the chest, the bench press helps develop many of the muscles that act on the shoulder joint, including the anterior deltoid and the triceps.
Bench Press
The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle.
1. Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back.
2. Inhale deeply, and remove the bar from the rack. Pause for two counts, then begin to lower the weight toward your chest.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p52ph1_artX.jpg
|
3. Lower the bar steadily, and pause for two counts when it touches your chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant speed. Exhale as you lift the weight. Continue to lift the weight until your arms are fully extended. The bar will naturally follow an arc and end up just over your neck. Although many people think locking the arms is bad, it is important to move the bar through the complete range of motion. A gentle lock is acceptable and ensures that you have completed the upward motion.
There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.
This is an excerpt from Fundamental Weight Trianing.
Tips to tone biceps and triceps in the gym or at home
A trick for standing exercises is to bend your legs slightly and stagger your feet.
Take It To The Gym
Building Better Biceps
A trick for standing exercises is to bend your legs slightly, taking pressure off your lower back, and stagger your feet to create more balance. As the weight gets farther from your body during the movement, you will need more force to overcome its relative weight. You need good balance and control.
One of the biggest mistakes lifters make is to start the movement by launching the bar or dumbbell with momentum. Creating momentum at the waist causes the lifter to lean back, moving the tension from the biceps to other muscle groups. Lifters often cheat at biceps exercises when it gets most difficult, usually at the 90-degree angle. However, working through that sticking point will truly enhance overall improvement in the biceps. The desire to cheat by launching the weight with momentum is natural, but the best results will come if you force yourself to work harder when it gets harder.
Developing the biceps takes time and patience. Don't give up on them. Any pulling exercise will work these muscles. If you are having a difficult time developing these muscles, try isolating your arm muscles by inserting an arm-only day into your training program once a week. No single exercise can effectively target a specific area of the biceps, so your keys to success are performing a variety of exercises and using a full range of motion.
Another good tip is to get a spotter to assist you. Don't be afraid to get some help. Instead of using momentum and cheating through the tough areas, get a buddy to help you a little, and force your body to remain upright during the lift. To really work your biceps, try 10 reps with a heavy weight, forcing the last few reps.
Tips to Tone Triceps
Proper execution is the key to success. During triceps exercises, the less you move your elbow back and forth, the more you emphasize the triceps. Maintaining proper posture is a must. To keep proper posture, contract your abs and keep your chest up. Many lifters note that the abs feel as if they work during triceps exercises. This is a good thing because it means that proper body posture is being used.
To get a true horseshoe-like appearance in your triceps, use the entire range of motion. That means using a smaller dumbbell and lighter weights. When you extend your arms, use a gentle lock at your elbows; do not snap them into a full lockout. Use a thumb-lock grip. A loose grip will prevent overexertion, but you need to be able to hold onto the barbell or dumbbell. The most important tip, however, is to make sure that the plates are secured to the barbell or dumbbell. You will quickly learn why supine triceps extensions are called nose breakers if a plate falls off while you are performing one.
Although injuries are rare, olecranon bursitis (swelling in the elbow) may occur if you overdo it. If your elbow is sore, do not do triceps exercises. If you feel a slight pain during a particular exercise, try a different hand grip. It is not uncommon to find that some exercises bother the elbow but others don't.
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf, baseball, softball, or any other sport that requires you to hold a hitting implement. The heavier the weight you use and the slower you perform the movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly, but if you don't have dumbbells with spinning plates, don't worry. For the most part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult to do any major damage unless you really overwork your wrists. The first few times you do these exercises, you may get sore, but in time the soreness will go away and your grip strength will improve dramatically.
Train At Home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get that swollen look without the gym. If you take a good look around, you'll discover a variety of home training tools, and when you understand the way a muscle is worked, you can find a method to stress them enough to create a challenge.
Using the straight bar curl position, you can curl resistance tubing to work your biceps. The best way to make use of the tubing is to grab the handles on either side and stand on the middle. For your triceps, pull the tubing up to your shoulders, extend your elbows overhead, and perform arm extensions overhead (triceps extensions). Don't forget about your own body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you can curl. Grab either end of a rolled towel with someone else or an object hanging from the middle. Pull upward on the towel handles, creating a curl-like movement for the biceps.
Training your forearms at home is also an easy task. If you have made your own wrist roller you are set, but another option is to grab nearly any object in your house that is heavy enough to make your forearms work. Popular items include soup cans, heavy pots, heavy books, and even your kids. While holding the object, squeeze tightly and curl your wrists upward, then reverse the position and extend your wrists backward.
Give It A Go
Show Off Your Guns
Your arms will get worked every time you pull, push, and grip anything. Whether hitting a hard bench press, carrying a child, or doing work around the house or yard, the arms are contributing to the strength required for those tasks. So why isolate them? For some, the thought of having chiseled arms just feels good. Certainly, the biceps and triceps can be separated, and you can work one over the other if you think you need that little extra, but training your entire arm means you will get that perfect shape, nice lines, and the strength you need to carry out your everyday tasks. If you hit them hard, your pistols will grow and ultimately become full-fledged guns. But even if that is not your goal, each of these mini workouts make a good training session to build that much-needed strength. Be careful, though; working your guns hard may result in a super pump, and it may take hours before your arms become usable again, but this is also a good time to show them off. These routines are designed to be quick, efficient, and straight to the point. Choose one routine, complete each set before moving to the next exercise, and your arms should get everything they need.
| http://www.humankinetics.com/AcuCustom/Sitename/DAM/048/p117se1_artX.jpg |
This is an excerpt from Fundamental Weight Training.
Tactics to help develop weight training programs
The decision to start a weight training program is based on an end goal.
Methods for Creating Training Programs
The decision to start a weight training program is based on an end goal. So training without purpose is like looking for buried treasure without a map—your likelihood of success is slim. Since each person has a unique goal and since adaptation is specific to the stress, there are several methods of constructing a workout program. Each training method has different set, rep, and resistance variations. If you follow the overload principle, you must make sure that the resistance becomes difficult by the last one or two reps of each set. No matter how many reps are required, the resistance should be challenging once you are familiar with the exercise. If you use weights that are too light, it will take longer to see results. If you use weights that are too heavy, you risk burnout, overtraining, and injury.
Training for Muscular Endurance
To gain muscular endurance, you have two choices. You can either extend the set by completing more repetitions or rest for a shorter amount of time between sets. Generally, a set of 12 to 20 reps should last at least 30 seconds but not more than 90 seconds. A prolonged set will encourage lactic acid buildup. This causes that familiar burning sensation and ultimately leads to fatigue. Although lactic acid buildup tends to get a bad rap, if you learn to push through the burn and tolerate the pain, your body will become more accustomed to handling it and further build your muscle's endurance capacity. So the next time you feel the burn, go for a few more reps.
Aim for one to three sets of 15 to 25 repetitions, resting for 30 to 60 seconds between sets. Another alternative is to perform three to five sets of 10 to 15 reps, resting for 15 to 30 seconds between sets.
Training for Muscular Strength
If strength is your goal, you need to use relatively heavy resistance to perform fewer repetitions per set, and you'll need to rest for two to three minutes between sets. The goal of this type of training is to increase the overall strength of a muscle or group of muscles. Strength training usually includes exercises that work the major muscle groups, such as the bench press, seated row, and squat. The catalyst for strength gain, however, is not the number of reps but how hard you work in the lower rep range. If you can easily get 6 to 8 reps and choose to stop, you will not build strength effectively. Neither will you help your strength efforts if the weight is too light and you do more reps. Your last few reps should stop you dead in your tracks and either require a spot to get another rep or force you to stop completely.
For best results, perform one to three sets of 6 to 8 repetitions, resting for two and a half to three minutes between sets.
Training for Muscular Size
Most people who work out want to improve their overall appearance. For men, increasing muscle size is usually the number one goal. Women usually want to become leaner or more toned. Whatever your goal, the results you want take time, and in all cases, size and muscle density are necessary if you wish to have a figure with muscle definition.
Hypertrophy is the technical term for building size, increasing mass, or bodybuilding. Despite popular myth, using very heavy weight as in strength training does not promote size increases as rapidly. Hypertrophy training falls somewhere between strength and endurance training. Training for hypertrophy involves a moderate number of reps with moderate to heavy weight and average rest periods. For those of you afraid to build size rapidly, especially women, don't worry—a few weeks or even months of hypertrophy training will increase muscle size, but getting tree trunk legs and boulder-sized biceps takes many years. Instead, if you are working out to see some definition, to get a few “cuts” in your arms, or to look good at the beach, this is the strategy for you.
The optimal way to increase size is to perform one to three sets of 8 to 12 repetitions (usually 10 to 12), resting for 90 seconds between sets.
Training for Power
Power training is explosive in nature and requires very quick movements using as much weight as possible while still lifting explosively. The advantage of explosive training for sport, although still under investigation, appears to be substantial in athletes playing sports where explosive contact is a regular part of the game. Contact sports such as football have seen some of the best improvements. However, because of the inherent risk, the average person who is looking to get in shape, tone up, and look good probably need not spend time doing explosive lifting. Only skilled lifters and sport-specific athletes should engage in power training.
If you are considering performing explosive movements, use your own body weight, and make sure someone keeps an eye on your form. For true power development, use light to moderate weight for three to five sets of 3 to 5 reps, lifted as explosively as possible.
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