Where Strength and Size are the only goals

Posts tagged “compound

Are You Making These Mistakes In The Gym?

Are You Making These Mistakes In The Gym? By Jon Bruney – Original Article published on DragonDoor.com in August 2013

Most Hard Training Individuals – Even The Experienced Ones – Are Making A Handful Of Easily Correctable Mistakes That Are Preventing Them From Achieving Their True Physical Potential…

So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…

arnold-schwarzenegger-bodybuilding-quotes-660x701My name is Jon Bruney and I want to share some very common MISTAKES with you that many hard training athletes make in the gym.

In case you’re wondering why you should listen to me, let me start by quickly telling you a little bit about myself…

I’m a professional performing strongman, world class trainer, coach, motivational speaker and author. I have been featured in Ripley’s Believe it or Not and appeared nationwide on NBC’s The Today Show. And thousands of people have personally experienced my “Pressing the Limits” motivational strength programs.

My work with competitive athletes includes Olympians and NFL players.

I am the author of Foundations, a training series featured in MILO, widely considered the world’s most prestigious strength training journal.

And as co-owner of Submit Strength Equipment, I have been responsible for the design of numerous pieces of cutting-edge training equipment now in use around the world.

5 Mistakes In The Gym That Are Holding You Back From Being As Strong, Muscular, Fast, Explosive and Well-Conditioned As You Could Be…

1. Choosing The Wrong Exercises

Not all exercises deliver the best results for the effort you put in.

I witnessed this personally when I was a trainer for a Cable TV show that was focused on helping individuals make rapid changes in body composition. Some of these people had been working very hard trying to make changes in their physiques.

But one of the key problems – and reasons why they weren’t progressing towards their ideal physique as fast as they’d like – was exercise selection. Once we changed the exercises, the results came RAPIDLY.

The sad truth is that many people put in GREAT effort, only to get MEDIOCRE results.

If they only knew how to incorporate the right exercises into the right program, they would smash through genetic barriers and see powerful changes in their physiques.

One example is the guy who busts his ass for an hour training his arms with a myriad of machines exercises. Sure – he is training with a lot of EFFORT, but does he possess the powerful ‘guns’ he desires?

The answer is almost always, “NO”.

On the other hand, consider the guy who trains his arms using just a handful of big, compound exercises…

Chin-Ups and Barbell Curls for the biceps.

Close Grip Bench Presses and Dips for the triceps.

And he does this week in, week out.

This guy trains equally as hard as the other guy – but his results are 10 times as good!

What’s the difference?

Simple… Exercise selection.

2. Choosing A Program That Develops ‘Show Muscle’ Instead Of ‘Smart Muscle’

Many training programs only focus on one approach to create hypertrophy. This results in muscle that underperforms. Smart Muscle, on the other hand, PERFORMS as well as it LOOKS.

Allow me to explain…

Smart muscle is muscle that can multi-task and handle any challenge thrown it’s way.

To truly create a bigger and better body a strength program must use multiple stressors. This will teach the nervous system to recruit more muscle fibers and allow the body to adapt to multiple forms of resistance. The goal should not only be to increase muscle size, but also strength and athleticism.

All of my hypertrophy programs do this… they help you to increase muscle size, strength and athleticism.

To focus only on building muscle is a mistake – especially if you compete in sports and are using your resistance training to not only help you to look better, but also to become a better athlete.

3. Spending Too Much Time At The Gym

Many trainees spend too much time in the gym and have little to show for it.

You see, the truth is that long routines plus long cardio sessions are not very effective because long training sessions cause you to miss out on key hormonal factors that could build muscle.

Secondly, people should have a life outside of the gym.

By the time you drive to the gym, change, set up your workout, have a post workout shake, shower, and drive home…you could easily spend two hours or more.

There is little free time left over to develop relationships, pursue other hobbies and interests, and to feed your mind.

I have personally helped individuals to get amazing results in their own homes using minimal or no equipment in 4 hours a week or less!

The key is understanding how the right exercises can be combined to create a synergistic effect of increased neuromuscular efficiency and maximum muscular hypertrophy in minimum time.

This combination unleashes powerful muscle building hormones throughout the body.

4. Lack Of Focus And Mental Preparation

There are days when trainees just don’t “feel” like working out…

They lack motivation, so they procrastinate.

Many individuals don’t have the proper focus to complete a training session at the proper intensity. So, they just go through the motions. The results are missed or wasted workouts.

Without proper focus and concentration when training, one can never reach their physical potential. Unfortunately, many trainees don’t know that there are exercises to focus your mind, develop your willpower, and deepen your concentration skills.

Understanding the importance of mental training can often be the difference between success and failure when it comes to building a powerful and athletic physique.

5. Failing To Break Training Plateaus

Trainees often get discouraged because their gains stop after a short time. They therefore quit or become stuck; never reaching their goals.

The real problem lies with the training programs. And the reason I say this is because many training programs do not provide a way to keep on gaining.

Understanding how to keep the training fresh and the gains coming is essential to reaching your true athletic potential.

If you find yourself making any of these “Mistakes”, I have good news. Tomorrow I’ll be teaching you how to avoid these mistakes and how to get on the path toward building “Smart Muscle”….

Talk to you then,

Jon Bruney

 


The Deadlift – King Of The Strength Exercises

Article from TheDeadlift.com

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The Physical Benefits of Deadlifting

Why Deadlift? To us asking that is akin to asking Why Breathe? The Deadlift is one of the most ancient, fundamental and just flat out alpha lifts out there. In no other lift do you raise hundreds of pounds of weight off the ground with your bare hands. There’s really something magical about the Deadlift. You just don’t feel the same amount of confidence and joy doing Squats or Bench Pressing as you do while Deadlifting. There’s a reason so many people look forward to Deadlift day.

What Muscles Does The Deadlift Work?

The primary of deadlifting are increased strength and muscle mass. Since the deadlift is a compound movement it utilizes nearly every major muscle of your body:

• Spinal Erectors
• Quads
• Glutes
• Hamstrings
• Lower Back
• Middle and Upper Trapezius
• Abdominals and Obliques
• Lats
• Calves

So doing one deadlift is almost like doing In a leg presses, aback extension, lying leg curls, an abdominal crunch, a gripping exercise, a straight-arm pull down and a shrug all at the same time. Yep, its one hell of a compound lift.

Another great reason for deadlifting is testosterone and growth hormone release. Studies have shown that compound lifts like the deadlift use the most muscle groups and thus release the most of these 2 crucial chemical compounds.

Still not fully convinced by the glory of the Deadlift? Listen to Johnnie Jackson, IFBB Pro and one of the strongest bodybuilders in the world.

Other Deadlifting Benefits

• Deadlifting helps to increase stability control. While using machines to train muscles will isolate and target only a specific few muscle groups, the deadlift also involves supplementary and minor muscles called stabilizer muscles that are usually ignored by the mainstream. The lack of training of these stabilizer muscles will lead to imbalances and can lead a person to be more susceptible to injury and unsymmetrical physique.
• Another huge benefit from deadlifting is increased grip strength. Since the deadlift is one of the few exercises where you must manually hold hundreds of pounds of weight, it is one of the best exercises for increasing grip strength and strengthening the forearms. Increased grip strength will then aid to improve other lifts like the bench press.
• Deadlifting is also one the few exercises out there with real world application. Pickup weights off the ground is something we’ve been doing for millennia and is exactly what the deadlift trains the body to do.
• If performed correctly the deadlift also strengthens the spine and can lead to better posture. People with lordosis or excessive curving of the spine can benefit from the deadlift as it will help fix their posture by strengthening their lower back muscles, as well as the core, and by ironing out any lower back imbalances.
• Cardio. The only two exercises to really make someone light headed are Deadlifts and Squats. Deadlifting really taxes your cardiovascular system, as you already know, or will soon find out. (Pro tip: Make sure you have somewhere to sit down after deadlifting).

Some uneducated people and crappy gyms (AKA Planet Fitness) will try and tell you the Deadlift is not a good exercise, and that it’s dangerous, and that you shouldn’t do it. That’s not true at all. Driving a car is dangerous, yet we still do it. Why? Because we learn how to do it first. So read up on Deadlifting Form before you go out there and do a clean set of 5.

Article from TheDeadlift.com

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deadlift-grip-bolton


Reasons You’re Not Building Muscle #5

Your workout routine isn’t effective.

Most beginners or even some experienced lifters get their routines from magazines and publications written by professional bodybuilders – these are not designed for people new to lifting or natural lifters, rather for the ‘enhanced’ trainee due to the huge amounts of volume for specific bodyparts. Others follow the routine their ‘friend’ is doing as he’s had great results, however everyone is different and just because your friend has had decent gains, it does not follow that you necessarily will. Following these examples will generally only leave you frustrated, sore and with minimal improvement.

A good routine needs to be well structured; workout days to be arranged to allow for adequate rest, muscle groups arranged well in order to avoid overtraining a specific bodypart, muscle groups arranged in order for each muscle to be worked for maximum effect, a good selection of compound and isolation exercises and good warm-up and cool-down.

A compound exercise is one where the body moves through more than one joint (i.e. Squat moves the Hip, Knee and Ankle) and isolation exercises move through only one joint (i.e. Leg Extension moves only the Knee). To provide complete stimulation of a muscle, you should take advantage of both of these types of exercise. However if mass is your main goal, compound exercises should make up the majority of your training with a few isolation exercises thrown in to supplement the main lifts.

Arnold and Franco Doing Compound Lifts

Compound movements allow you to lift more weight and work through more muscle groups at the same time than isolation, this will not only save you time in the gym, but provides more stimulation for the muscles and in response your body will release more anabolic hormones (such as testosterone and growth hormone) in response to the stress.

3-4 days a week of training is adequate for any natural lifter, any more than this and you’ll struggle to recover enough between workouts to keep the right level of intensity when training. Don’t forget the importance of warming up and cooling down – These will not only increase blood flow and loosen muscles prior to training, but also reduce the chance of injury during your workout and enhance recovery afterwards.

Finally try to have a days rest between each workout, for many of the reasons above but also to be able to perform at maximum intensity every session. If you follow up a heavy squat session with deadlifts the next day, you’ll no doubt have tired legs and won’t be able to lift the same amount of weight/reps as you could with a days rest between sessions. Building strength and muscle is a long term goal and trying to rush it will only hinder your progress.


The Real Secret to Bigger Arms

It’s no big surprise that we all want bigger arms. you ask a hundred guys who train and I can pretty much guarantee 90% of them want bigger guns. However, most people go about it completely the wrong way with endless sets of curls or worse still a whole session in the gym dedicated to arm training. The old saying add 20lbs of muscle to the whole body to add 1 inch on the arms is very true! The best way to increase your arms (drug free) is to get strong on the big compound lifts – Squat/Bench/Deadlift/Press/Rows/Chins etc.

Compound lifts like the squat create an environment inside of your body that encourages muscle growth, they release massive amounts of testosterone and HGH which in turn help to build muscle. Working a small muscle group like the arms on their own just will not produce the same effect. Think about it .. If you are capable of benching over bodyweight for reps your triceps are not going to be small, If you can perform weighted chins for reps your biceps are not going to be small, you see where I’m going with this? Forget the routines advocated by guys pumped full of goodness-knows-what, unless some form of drugs are involved, it is impossible to build big arms with skinny legs! You need to work the body as a whole.

Not only do the big movements use your arms anyway, a weak upper/lower body can’t support the weight when you do want to work on your arms. You will end up rocking around and leaning into the movement negating any effect it may have. I’m not saying you shouldn’t do any curls, but first you want to address your strength on the main lifts – What works your biceps more? a concentration curl with 12kg or a bent-over-row with 100kg? Or full range chin-ups? How about triceps – an overhead extension with 25kg or a bench press of 100kg?

The arms assist just about every movement of the body so dedicating a whole session to them is madness, they get worked every time you go to the gym, as almost all lifts require you to hold the weight. Adding extra lifts to the arms alone is a potential route to overtraining them which again is not going to help with size! And, as previously stated, not enough muscle is being utilised in these sessions to promote the release of the necessary hormones for growth.

Now some of you may be thinking, “but the longhead of the tricep doesn’t get worked with a bench press”, and “the peak of the bicep only gets hit with cable curls” .. Well I’ll go back to what I said previously, I’m not saying you can’t do any isolation work, just remember it is the icing on the cake. Alongside a balanced program of heavy compound upper and lower body work, a couple of sets of isolation here and there can help add size to your arms, but keep your focus on the main lifts, these are where the real growth is going to come from. Again, I refer back to a previous post on chins/dips – Look at a gymnasts arms, usually big and powerful but they don’t do curls! They have a steady diet of compound upper body work – Chin-ups and dips.