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THE BEST Secret Training Tips and Tricks For Your To Exercises

THE BEST Secret Training Tips and Tricks For Your To Exercises

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Published by evangelos
THE BEST Secret Training Tips and Tricks For Your To Exercises
THE BEST Secret Training Tips and Tricks For Your To Exercises

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Published by: evangelos on Jan 29, 2012
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 ==== ===="Discover How To Add 100's Of Pounds To Your Squat, Bench Press And Deadlift... Using TheExact Techniques I Use To Squat 1214lbs, Bench Press 755lbs And Deadlift 1008lbs"http://tinyurl.com/Andy-Bolton-Strength-Squat-Be ==== ====Day in and day out, you do exercises such as pulldowns, bench press, deadlifts, squats. But areyou getting everything you can out of every single rep you do to achieve maximum muscle growthand strength? Work out smarter, not harder, to achive maximum results! The following tips and tricks are going to take the exercises you know and love and show you howto make them even MORE effective! Some you may be familiar with but many will be completelynew. 1. Flat Barbell Bench Press - Overcoming Deceleration Inhibition What is deceleration inhibition? When you do an exercise, your body (without your consciousthought) will slow down your limbs as they get closer to the end of their ranges of motion. In thebench press, this happens as you get closer to the top of the movement. Your body has this reaction in order to prevent injury but it also limits the amount of power you canapply to an exercise. If your body is actively working to slow down the weight as you come to thetop, you simply won't be able to lift as much! Now look at the bench press...one of the limiting factors in the bench press is that part of the forcefrom the muscles is used to decelerate the bar to keep it from throwing your shoulders out of thesocket as you go through the movement. Your body does this by firing the back muscles. When you're lifting around 80% of your maximum weight, when you get to the halfway point of themovement, your body starts to fire the back muscles to try to slow your limbs down. This meansduring half of the bench press movement, your body is actually trying to slow down the bar! When you're using near maximum weights, since the weights are heavier and push down on youmore, your body now starts to slow the bar down at about the 3/4 point in the rep, leaving you witha quarter of the movement where your body is trying to slow the bar down. This is still a very significant portion of the rep where your body is working against you! This slowing can be a cause of sticking points. Quite often, people have trouble locking out the topfew inches of the movement when using heavier weight. This can be because their body is activelyslowly the bar down as they come to the top. It can also contribute to sticking points about halfway through the movement when using moremoderate weight. Naturally, there are many more factors involved with where sticking points
happen, but the nervous system can certainly contribute. Overcoming this deceleration inhibition can help you overcome sticking points. You can overcome nervous system holdback with plyometric (explosive or rebound) training likemedicine ball throws (they aren't heavy enough, though). However, a good option is to do pop-up push-ups on the bench press itself, done right before youstart your bench workout as a warm-up. Start by kneeling on the end of the bench, facing the bar. Fall forward, catching yourself on the bar in the bench press position then explosively pushingyourself right back up to the start position (letting your hands leave the bar), as though you'repopping back up. Another technique for overcoming deceleration inhibition is to attach large chains to the bar. Whenyou start the rep, most of the length of chain is on the floor. As you lift up and pull more and more links off the floor, the increasing weight of the chains helpsto decelerate the weight without requiring muscular involvement. You can push as hard andexplosively as you want without your body having to slow the bar down. You see, what your body doesn't realize is that you don't generally need your limbs to be sloweddown in the heavy bench press - if the resistance is heavy enough, that'll slow your limbs down foryou! All the inhibition does is make it harder to lift the weight. Doing a set or two of 6 to 8 reps of thispop-up warm-up detailed above (where you explode up and away from the bar) sends your bodythe signal that it doesn't need to decelerate the limbs in this movement. The result: you'll be able to lift more weight. 2. Pulldowns and Chin-ups - Puff Out and Lean Back When doing both pulldowns and chin-ups, it's important to puff out the chest and lean slightlyback. The lats cannot fire efficiently when the chest and lower back are flat/vertical, i.e. straight upand down, the way most people do pulldowns and chins. This results in the biceps getting morework. Leaning back and puffing the chest out to meet the bar as you do the exercise forces the arch intoyour lower back and dramatically increases lat activation. 3. Barbell Bicep Curls - Take a Narrow Grip Taking a narrow grip on the bar (shoulder-width or a little inside of that) will more strongly activatethe biceps during the movement. This happens because the narrow grip forces the biceps into amore supinated position than wider grips (supination is the movement where the hands rotate to apalms-up/forward position). 
Supination is the other primary function of the biceps and forcing maximal supination increasestension and muscle activation in the biceps. 4. Dumbell Shoulder Press - Pour Water on Your Head When doing dumbell shoulders presses, tilt the dumbells in towards your head throughout themovement as though you're pouring water on your head with a pitcher. This dramatically increasesthe tension on the delts throughout the entire exercise - they'll get no break at all! 5. Standing Calf Raises - Two-Part Movement Try using a two-step lift to get a full range of motion. When you start the exercise, come up abouthalfway, pause, shift your ankles around a little, then finish up to the top. There is a sort of realignment of the ankle joint partway up - with a little practice you'll be able tofeel exactly where it is and how to shift your ankles. This little shift will help you get past thesticking point and get a stronger, more complete contraction in the calves muscles. 6. Pushdowns - Weigh Yourself Down If you're strong in the pushdown exercise, you may notice that you get to a point where yourbodyweight is not enough to allow you to push the bar down without forcing you to lean forwardinto the movement, which can place stress on your lower back. The solution: wear a dipping belt with a 45-lb weight plate or two hanging from it. This instantlyincreases your bodyweight, balancing out the resistance, allowing you to use far more weight onthe pushdown while maintaining the ideal body position. No more lower back stress! 7. Squats and Deadlifts - Wear Solid Soles or Nothing At All When you do a squat or deadlift, all the power generated by your body to lift that weight goesthrough your feet. Here's the problem: if you're wearing soft-soled running shoes (as most peopledo when training) that are designed to ABSORB impact and resistance, you're actually losingsome of the force that should be going towards lifting that weight. Think about it - when you lift the weight and push down hard, your feet squish down into theshoes. That pushing force is then lost (in fact, the downforce from the weight may even reduce theenergy-absorbing effects of your running shoes over time as the soles get more and morecompressed from the lifting). If you wear solid-soled or thin-soled shoes (like court shoes) or even work boots (clean ones!),you're not going to lose nearly as much of that pushing force and you'll be able to move moreweight. If you've ever had trouble getting a deadlift off the ground or coming out of the bottom of a squat,try it with solid-soles or barefoot next time and see if you feel the difference. If you've gone into a gym and seen somebody doing squats or deadlifts in barefeet or sockfeet,

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