To make the improvements necessary to dominate the competition, or for the personal satisfaction that comes from realising good health, the muscles must be subject to the exact right conditions.
Anything less will lead to sub-standard results. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. David Robson August 17, P rogress in the gym stems from the combination of a number of specific training variables, and there are many things one must do before they witness results. If one is not achieving their training objectives, invariably they are overlooking certain fundamental gym precepts.
Positive Results On A Regular Basis In theory, one should, on a regular basis, observe some type of positive result for their training efforts.
For example: A quarter of an inch on the biceps Improved aerobic capacity Greater power output An overall increase in the amount of weight lifted These, and other, results, obviously will not be instantaneous, but should occur over a reasonable period as a natural consequence of correct training.
When contracting a muscle concentrically, it is important to squeeze every fibre to its fullest extent. Often, lifters will simply push the weight, while focusing on the next repetition. This takes the emphasis off the current rep, and compromises the entire set. Really focus on every repetition, in turn, and squeeze the muscle at the top of the movement.
Negative is a word that is not included in the dictionary of most bodybuilders, as it conjures up images of failure. However, when it comes to lifting weights, the negative contraction of the rep or the eccentric phase could be the single most important factor in facilitating muscle hypertrophy. Micro-Trauma Provided adequate nutrition and rest strategies are in place, micro-trauma is the best facilitator of growth.
Indeed, before the muscle can grow it must first be subjected to unaccustomed stress - the type of stress that causes muscle break-down at the cellular level.
To accomplish this, emphasise the negative phase. To achieve a sufficient negative and concentric contraction, it goes without saying that the weight must be controlled throughout the entirety of the movement.
Muscle Tension Maintaining muscular tension throughout the movement cannot be emphasised enough, as it is during this process the muscle is actually working. Written by Arnold Schwarzenegger.
Related Articles. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions. You can obviously also do the reverse and use this technique for your lift too. And definitely no more being lazy and letting gravity do the work. The goal of these techniques is to give a bit of a kick to your regular rep routine, help you overcome your plateau and make sure you reach the next level in your weight climb.
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What is the Swim School cancellation policy? How old do I have to be to play? What do I have to do now? The better the contraction, the better the outcome. Rather than jolting your joints and locking out on every rep, aim to maintain tension in the muscle by keeping a softness in your joints, particularly during machine and isolation moves.
For heavy compound lifts, such as deadlifts , squats and bench presses, it is safer to lock out each rep. Breathing properly will ensure that you are strong and stable in the key parts of a rep.
Take a breath before you do a rep and exhale as you complete the rep, then take another breath and repeat the cycle. Each and every rep should take roughly the same time, and you should always be in control of the weight.
The exception is the final couple of reps of each set, which you may have to fight for. Sign up for our daily newsletter Newsletter.
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