Range of motion is defined as: Joint flexibility is defined as the range of motion (ROM) allowed at a joint. A joint's ROM is usually measured by the number of degrees from the starting position of a segment to its position at the end of its full range of the movement.
In Bodybuilding Range of motion is important for a full muscle contraction and getting the entire muscle involved. A good example of this would be the Pec Deck. You want to open your chest up as much as possible while doing the exercise. By opening the chest you are simply letting the weight of the machine pull your arms back therefore stretching your muscles. As you then pull forward you are engaging all of the muscle tissue from the inside of your pecs (these muscles start the contraction) to the outside of your pecs (these muscles complete the contraction). Range of motion is very important to developing the entire muscle fully. HOWEVER please use lower weights when you are doing full range of motion exercises, the more stretched your muscles are the weaker they are. Picture a rubber band...the more stretched it is the thinner it gets, therefore it is weaker the more it stretched. So if you engage in heavy weights at this point the danger is tearing the muscles you are at max ROM with.
Try this out see how it works. Keep the weights low and feel a good stretch.
Saturday, November 15, 2008
Saturday, November 1, 2008
Leg Training
I have been back at the gym all week after my short break.
Saturday is typically leg day, I take Friday off so I am stored up for heavy leg training. Shaking legs at the end of the session always feel incredible, lets you know you have done the job you set out to accomplish. If you cant walk up the stairs you have done the job of letting your legs know you mean business.
I start out with 2 sets of leg presses for warm ups, 20 reps each, the final 2-3 reaps should be difficult. I add 2 plates do 15-17 more reps again to almost failure. (I should stipulate that there a re certain exercises I do not go to failure on, one of those being leg presses simply because of the danger involved. I have been almost crushed and have been hurt doing that. So try not to go to absolute failure.) add 2 more plates, I should be at 6 plates a side now 10-12 reps with this for 2 sets. At this point I may go to 8 plates or choose to move onto hack squats with more energy. I try to find a balance between exercises for size and those for shape when I train. Leg presses for size, hack squats for shape of the outer thigh. Please experiment to find what works better for you. Some people choose to do leg extensions first and then leg presses. I almost never squat because of my lower back. If I do squat it is light and for reps only using strict form.
From the leg press to the hack squat for 3-4 sets, onto the leg extension- leg curls for hamstrings. 3-4 sets, These I take to failure they are safe to do so. Remember to train safely, don't do something for the sake of doing it. I will finish with calf extensions 4 sets.
It will usually take me 5 minutes of just sitting on a bench before I can make my way to the locker room to head home.
Good luck in your training today all.
Saturday is typically leg day, I take Friday off so I am stored up for heavy leg training. Shaking legs at the end of the session always feel incredible, lets you know you have done the job you set out to accomplish. If you cant walk up the stairs you have done the job of letting your legs know you mean business.
I start out with 2 sets of leg presses for warm ups, 20 reps each, the final 2-3 reaps should be difficult. I add 2 plates do 15-17 more reps again to almost failure. (I should stipulate that there a re certain exercises I do not go to failure on, one of those being leg presses simply because of the danger involved. I have been almost crushed and have been hurt doing that. So try not to go to absolute failure.) add 2 more plates, I should be at 6 plates a side now 10-12 reps with this for 2 sets. At this point I may go to 8 plates or choose to move onto hack squats with more energy. I try to find a balance between exercises for size and those for shape when I train. Leg presses for size, hack squats for shape of the outer thigh. Please experiment to find what works better for you. Some people choose to do leg extensions first and then leg presses. I almost never squat because of my lower back. If I do squat it is light and for reps only using strict form.
From the leg press to the hack squat for 3-4 sets, onto the leg extension- leg curls for hamstrings. 3-4 sets, These I take to failure they are safe to do so. Remember to train safely, don't do something for the sake of doing it. I will finish with calf extensions 4 sets.
It will usually take me 5 minutes of just sitting on a bench before I can make my way to the locker room to head home.
Good luck in your training today all.
Saturday, October 25, 2008
Overtraining
I have decided to take the next 3 days off from the gym. I am feeling a bit tired and my body has no energy. I feel as if I am over training. I have been going at it quite hard and heavy the past few months. I am still recovering from an injury but I have still been pushing the limits of reps and weight allowed by my lower back. I support my lower back in all exercises whether it is with the use of a machine or a belt, this does allow me to maximize my time in the gym.
This article from Brian Mac on over training is a good one to read.
http://www.brianmac.co.uk/overtrn.htm
Here is a snippet from his article
"Signs of Over-training
Symptoms indicating over exertion can be classified in the following way:
Movement coordination symptoms:
Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome, cramp, inhibitions, insecurity)
Disturbances in rhythm and flow of movement
Lack of ability to concentrate
Reduced power of differentiation and correction
Condition symptoms:
Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities)
Reduced readiness for action, fear of competition, giving-up in face of difficult situations, especially at the finish
Confusion in competition, departure from usual tactics
Susceptibility to demoralising influences before and during competition
Increasing tendency to abandon the struggle
Psychological symptoms:
Increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues
Over sensitivity to criticism, or increasing indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity "
Good article Brian
The bottom line as with anything in training is to watch and listen to your body. Become intimate with how it responds to training and you can avoid unnecessary time off.
This article from Brian Mac on over training is a good one to read.
http://www.brianmac.co.uk/overtrn.htm
Here is a snippet from his article
"Signs of Over-training
Symptoms indicating over exertion can be classified in the following way:
Movement coordination symptoms:
Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome, cramp, inhibitions, insecurity)
Disturbances in rhythm and flow of movement
Lack of ability to concentrate
Reduced power of differentiation and correction
Condition symptoms:
Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities)
Reduced readiness for action, fear of competition, giving-up in face of difficult situations, especially at the finish
Confusion in competition, departure from usual tactics
Susceptibility to demoralising influences before and during competition
Increasing tendency to abandon the struggle
Psychological symptoms:
Increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues
Over sensitivity to criticism, or increasing indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity "
Good article Brian
The bottom line as with anything in training is to watch and listen to your body. Become intimate with how it responds to training and you can avoid unnecessary time off.
Tuesday, September 9, 2008
Good Reps
Today I want to touch on good reps and sets vs. bad reps and sets.
First off I believe that a bad sloppy rep or set is a wasted set or rep, they drain your body of strength and stamina that could have put to good use towards a good solid effective set or rep, that would have affected growth in a positive way. If you trained in a sloppy manner the entire session you will have just wasted the days training as little will have been accomplished.
Whenever I have a sloppy set I feel cheated and disappointed, I only have a certain amount of time to train each day and to burn up that time by not being careful in how I am training is disappointing.
Don't get me wrong here, you can use cheat moves such as arching your back slightly at the end of your reps on a set of barbell curls, but even they can get sloppy if you try to use your back arch as a momentum builder that will assist you in accomplishing the lift. A slight arch to help you past the sticking point is fine.
You also will not get the same results in a sloppy set, your pump will not be as full, the muscle penetration of the exercise will not be as deep (more of a surface burn than a full deep burn), you will be prone to injury. Take your shoulders for instance, Poor form during Military Presses can result in joint separations, torn rotator cuff muscles. Even minor tears that can occur during exercise can over time if not remedied can result in major injuries that can keep you out of the gym for months. Lower back issues with a lot of trainers are a result of improper form during squats, bent over rows, low pulley rows etc.
The belief amongst younger trainers is that the heavier they go the more results they will see, the bigger they will get, the stronger they will be. They often do not realise that heavy training will increase strength whereas lighter higher rep training will increase size. So each routine should have a good mix of heavy low rep sets and mid to high rep sets for size. BUT keep good form, this is a discipline that will ensure that if you practice it from the start of your training career will ensure you are training into your later years, I see many people in the gym that are in their 60's and 70's training hard and looking good. I call it a career because once you start to see results you will be in it for the long haul, you will get excited and the desire to continue grows and you will most likely train into your 70's, that hopefully will be longer than your actual career.
Protect your muscles and joints with properly formed sets and reps and you will have a long successful training career, hopefully injury free.
First off I believe that a bad sloppy rep or set is a wasted set or rep, they drain your body of strength and stamina that could have put to good use towards a good solid effective set or rep, that would have affected growth in a positive way. If you trained in a sloppy manner the entire session you will have just wasted the days training as little will have been accomplished.
Whenever I have a sloppy set I feel cheated and disappointed, I only have a certain amount of time to train each day and to burn up that time by not being careful in how I am training is disappointing.
Don't get me wrong here, you can use cheat moves such as arching your back slightly at the end of your reps on a set of barbell curls, but even they can get sloppy if you try to use your back arch as a momentum builder that will assist you in accomplishing the lift. A slight arch to help you past the sticking point is fine.
You also will not get the same results in a sloppy set, your pump will not be as full, the muscle penetration of the exercise will not be as deep (more of a surface burn than a full deep burn), you will be prone to injury. Take your shoulders for instance, Poor form during Military Presses can result in joint separations, torn rotator cuff muscles. Even minor tears that can occur during exercise can over time if not remedied can result in major injuries that can keep you out of the gym for months. Lower back issues with a lot of trainers are a result of improper form during squats, bent over rows, low pulley rows etc.
The belief amongst younger trainers is that the heavier they go the more results they will see, the bigger they will get, the stronger they will be. They often do not realise that heavy training will increase strength whereas lighter higher rep training will increase size. So each routine should have a good mix of heavy low rep sets and mid to high rep sets for size. BUT keep good form, this is a discipline that will ensure that if you practice it from the start of your training career will ensure you are training into your later years, I see many people in the gym that are in their 60's and 70's training hard and looking good. I call it a career because once you start to see results you will be in it for the long haul, you will get excited and the desire to continue grows and you will most likely train into your 70's, that hopefully will be longer than your actual career.
Protect your muscles and joints with properly formed sets and reps and you will have a long successful training career, hopefully injury free.
Saturday, September 6, 2008
Saturday Fun
Hi all
Saturday today, which means it was arm day. I always start arms with Bi's for 4 exercises 4 sets each of 10-15 reps. I keep the reps higher if I can 12-18, this really gets the blood into the muscle and forces the skin as tight as it can go. I also try to mix it up a bit. Low heavy reps but as soon as I complete the heavy reps I drop the weight and grab a weight roughly 1/2 the poundage and rep out to 18-20 reps. this again forces the blood in. After this if you have done it correct you should not be able to hang onto the weight for at least 2 mins. then do it again for 4 sets. If I have trained arms properly I will end up with a min pump of 1" at the end of the session.
Triceps I train the same way, mid to high reps always to failure. I try not to go to heavy as I have to be wary of my wrists and elbow joints. Being over 40 does add it's challenges to the sessions. If you train smart and know your body you can still grow and grow regularly after 40.
Listen to your body and what it is telling you. New comers will have to train for a while to get in tune with this aspect of training, but it is very important to avoid long term injuries.
Saturday today, which means it was arm day. I always start arms with Bi's for 4 exercises 4 sets each of 10-15 reps. I keep the reps higher if I can 12-18, this really gets the blood into the muscle and forces the skin as tight as it can go. I also try to mix it up a bit. Low heavy reps but as soon as I complete the heavy reps I drop the weight and grab a weight roughly 1/2 the poundage and rep out to 18-20 reps. this again forces the blood in. After this if you have done it correct you should not be able to hang onto the weight for at least 2 mins. then do it again for 4 sets. If I have trained arms properly I will end up with a min pump of 1" at the end of the session.
Triceps I train the same way, mid to high reps always to failure. I try not to go to heavy as I have to be wary of my wrists and elbow joints. Being over 40 does add it's challenges to the sessions. If you train smart and know your body you can still grow and grow regularly after 40.
Listen to your body and what it is telling you. New comers will have to train for a while to get in tune with this aspect of training, but it is very important to avoid long term injuries.
Wednesday, September 3, 2008
Lets Get Pumped
Today was my day off from the gym. I usually train 5 days a week, one bodypart per day. As we are now gettinginto the fall schedule I will start to take Wed. off and train Saturday instead, I will most likley do this most of the winter months.
I am an early morning trainer. I hit the gym anytime between 6:00 am and 7:00 am and train for roughly 45 - 60minutes. I would consider myself somewhat of a intermediate bodybuilder. I currently weigh 255lbs, not too much around the middle, keeping my waiste at 40". My goal is to bring that down over the next few months to around 36", but at 44 it will be very hard work.
My reason for this blog is to hopefully sharre some of my insight and experiences I have encountered since I started training at the age of 16. I was 149 lbs in grade 10 and for anyone who thinks that is not bad try being 149 lbs at 6'-1" in high school. I was contantly teased and harrased. So I started training, as a hard gainer though I did not really succed in gaining to much weight untill I was almost 30. My metabolism was rocket fast, I would actually consume 200 grams of protein a day just from powders add that to the meals I ate, I was taking a lot of protein. But it was nit until I physically slowed my life down outside of the gym, ball, hockey etc. that I finally started to put some weight on. As a rsult at 44 today I am 255, I woudl love to hit 275 at 6'-2" and then lean out to around 250.
The other reason for this blog is that hopefully some of you will offer your advice and experiences in return.
Thank you for now.
Parry
I am an early morning trainer. I hit the gym anytime between 6:00 am and 7:00 am and train for roughly 45 - 60minutes. I would consider myself somewhat of a intermediate bodybuilder. I currently weigh 255lbs, not too much around the middle, keeping my waiste at 40". My goal is to bring that down over the next few months to around 36", but at 44 it will be very hard work.
My reason for this blog is to hopefully sharre some of my insight and experiences I have encountered since I started training at the age of 16. I was 149 lbs in grade 10 and for anyone who thinks that is not bad try being 149 lbs at 6'-1" in high school. I was contantly teased and harrased. So I started training, as a hard gainer though I did not really succed in gaining to much weight untill I was almost 30. My metabolism was rocket fast, I would actually consume 200 grams of protein a day just from powders add that to the meals I ate, I was taking a lot of protein. But it was nit until I physically slowed my life down outside of the gym, ball, hockey etc. that I finally started to put some weight on. As a rsult at 44 today I am 255, I woudl love to hit 275 at 6'-2" and then lean out to around 250.
The other reason for this blog is that hopefully some of you will offer your advice and experiences in return.
Thank you for now.
Parry
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