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Ok think of air humping, when you bring your hand to your hips...
heres a vid of said,
but move the dumbbell on the negative infront of you, past you head stretching that arm out
Ok think of air humping, when you bring your hand to your hips...
heres a vid of said,
but move the dumbbell on the negative infront of you, past you head stretching that arm out
Thanks mate appreciate the help. gunna give these a whirl tomoz night
.Anyone can become a champion. All it takes is sustained obsession. The obsession part is easy. It's sustaining it that most people fail at.
G'day MO,Originally Posted by MO
I'm going to be giving a few of your tips to change up your training a go over the next few weeks, starting with this one...
Just wanted to know, do you think it would be overload on my CNS to do this 4 times next week? say Mon - back, Tues - Chest, Thurs - legs, Fri - shoulders.
Or is it more designed to attack one particular bodypart every now and then... cheers
No, you'll be fine using it week in week out. Attack on the CNS is 3 things - lack of correct foods, lack of sleep, lack of rest days.
You have all 3. Be prepared for best results of your life performed in the manner i've spoken to you about in PM about chest but applied to all bodyparts.
You know when you learn something, and all of a sudden everything just clicks? This post created one of those moments for me. In theory I knew it, however previously while I was lifting away all I could think about was getting through the reps but not anymore. Thanks heaps MOOne of the thoughts that are fresh in my head is the number one thing that i preach in regards to lifting and choosing the correct weight for your set - "THE MIND-MUSCLE CONNECTION"!!!
Just looking around me seeing how many people just have NO IDEA when it comes to targetting the muscle that they are TRYING to stimulate. But then again, if they knew what the word "stimulate" meant, they wouldn't be lifting the way they do.
I type this in regards for EVERY AND ALL BODYPARTS that you are trying to work:
Mind-Muscle connection and focus on PROPER lifting!:
My observation, and most likely still a disease amongst some members in here too is that they make their training too long and strung out. They rest TOO LONG in between sets. They use TOO MUCH WEIGHT on their exercises!
They cheat so much that they are forced to focus their minds only on lifting the weight rather than working the muscle!!
Cheating so much (eg: barbell bicep curl) that they are forced to bring other muscle groups like the delts and the back into play to help curl the weight up....THE ISOLATION OF THE ARM MUSCLE IS NOW LOST!
There is no understanding of the huge difference between lifting a weight and working a muscle!
Only in the mind-set of "how much" instead of just a simple..."how".
Mainly because they have read or been told coming into bodybuilding that the size of a muscle is directly related to its strength - they concentrate on lifting more and more weight NO MATTER HOW SLOPPY their form is! (ego getting the best of them).
They forget (well pretty much don't know) that the targetted muscle only gets stronger and bigger if it does MOST OF THE LIFTING and recieves the MOST OVERLOAD AND MUSCLE STIMULATION!
If the overload is put on other muscle groups, and heavier weights are lifted ONLY WITH THE ASSISTANCE of other muscle groups, the connection between strength and development goes right out the wondow!!
The best routines are short BUT FAST AND INTENSE.
All form should be strict - re: strict does not mean 100% - although try the best you can. We are human being, not a robot. A LITTLE body english/rhythm is ok but this should only start to happen when the going gets tough...half way through and near the end of your workout.
Keep resting time inbetween sets short. Id say definently UNDER ONE MINUTE although i like UNDER 10 SECONDS! Don't let the muscle "catch its breath"!
-Putting your mind into the muscle:
The idea is to STIMULATE THE MUSCLE you are working, to make it ache and burn and pump up. If these things arn't happening to say your biceps and triceps as you are training them, then you are doing something wrong. It will be ineffective.
Mentally move your brain and place it into the muscle group you are trying to work! MAXIMIZE muscle stimulation in the exact target muscle group!!
This is not something that comes from your first attempt at it. Its a mental thing to train your mind into the muscle you are isolating but i can assure you if you are not full of ego and can let the fact go that you must lift big to get big - then this will be easy!
One way to this is by DEEP CONCENTRATION.
Your mind is focused ONLY on the muscle being worked - NOT ON LIFTING THE WEIGHT!
While doing your set, shut out noises in the gym and visualize in your mind's "eye", the muscle working - STRETCHING AND SQUEEZING! Imagine them growing bigger with every rep (I remember Arnie saying how he used to imagine his biceps "as big as mountain peaks").
Thats the mental part of it.
There is also understanding how to perform an exercise CORRECTLY and to do them in a way that will totally isolate the muscle and at the same time MAXIMIZING the feel of the muscle and the stimulation it is recieving with every rep.
Heaps of factors will affect the exercise you are perfroming and how well you work a muscle to get THE MOST out of the particular exercise depending what the exercise is -which there are many and would take forever to go through all of them, so lets continue with the barbell curl for example - how you HOLD the bar, the width of your GRIP, the POSITION of your body, elbows, wrists etc..etc...
Which exercises should i do then?
The method that allows you to FEEL and WORK the chosen muscle group THE MOST is the right exercise for YOU! This will vary with everyone.
This is something that could go for an hour lenght in explaination for only ONE muscle group alone but that is the basic jist of it.
....What i will do is apply this to the biceps (something we all adore don't we...) and take you through the mind muscle connection of the biceps alone then you can apply it to all other bodyparts.
After my explaination on the biceps, and you follow exactly what i have typed up, and you don't gain size from them almost immediately....i hand in my admin/mod title!!
For now it is a little too late for my liking.
Thankyou, matt84.
Triceps - greater stimulation on the hard to get Lateral Head / 'outer head' :
A few pictures some of you have sent of yourselves recently and we've gone into the subject of tricep development in some of your shots. Depending on what exercises you normally do, will show somewhat the tricep you have developed. Disregarding the two other heads for now, some of you lacked that full Lateral Head rippling down to a thin line towards your elbows. This isn't genetic that it should only go down one centimetre for some of you, its lack of stimulation in that area.
Hand positioning, grips and style the exercise is performed in will shift a greater emphasis on the different heads despite what some 'experts' will tell you that a pulldown alone will be enough to develop all three heads evenly.
The rope pull down with a variation:
Stand facing the pressdown machine with the rope attached as the tool for the exercise. As you pull down, there are two things you want to do that will make the difference in shift of a GREATER stimulation to the Lateral Head - at the bottom of the squeeze, twist your hands so that your palms are now facing the floor and SLOWLY push your hands apart untill your thumbs are about two hand lengths apart. For the Lateral Head, this is more about elbows flaring out at the contraction as you will see happen in the bigger picture more than it is about the turning of the palms to the floor.
Keep your arms locked out STRAIGHT and FLEXED as you pull apart the rope and squeeze. Stimulate that head further and further down your arm.
Probably best used at the end of a workout when it has had some of the stimulation already put on it but could very well be put first to prioritise if you wish.
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cant believe this thread stopped, its like a journal of training information!
I have some notes put aside over the months that have built up for this thread, Chedder Bob.
Stay tuned in the future. Time has been an issue lately - very busy.
Thankyou for your interest!
As if there isn't enough here to keep people going for well over a year! (Not a shot at you Chedder Bob)
Having used many of the tips provided in this thread I look forward to anything MO has to share from his wealth of training knowledge...
Will be watching this space with interest!
Thanks MO!
Today I will do what you won't so Tomorrow I can do what you can't!
Gym peak hour Giant Sets:
My favourite way of training (results) for muscle but a training style that is really only effective when the gym is dead and you have a few machines to yourself for a good hour or so. What to do after 4pm where sometimes you have to wait in line for a machine or bench?
I've found a way around this. Same concept here for Giant Sets stimulation only you complete the job one machine / exercise at a time.
You won't have to leave your machine and come back to it. Once you are done on it, you won't need it again so there will not be that worry like normal Giant sets training, that someone might take your machine when you leave it.
So, complete a 'Giant Set' and its rotations on the one machine before giving it up and moving to the next.
For example, back...
'Giant Setting' the Lat Pull Down:
1). Choose a weight for a challenging 10 reps BUT one that allows you full stretch right up to the armpits / Teres major and full contraction. 10 reps like that all while challenging to get to 10 LIKE THAT. Full stretch 1 second, full squeeze 1 second. Every rep. A challenge to do both tasks by your 9th-10th.
2). Peform with that same weight 10 reps x 4 with each set having only 10-20 seconds rest inbetween (the same time it would have taken you to go to another machine to perform 10 reps elsewhere.
3). Those 10 x 4 with 10-20 seconds rest inbetween was the equivalent of going from machine to machine and completing 4 rotations.
4). Do THAT ^, four times. So to clarify, 10x4 with the 10-20seconds MAX rest inbetween was one rotation or "one set". There are four of those to do on that same machine. You are Giant Setting a machine at a time without leaving it.
5). You are done with that machine. You can leave it, walk away during peak hour and not worry about it being grabbed by someone else.
Choose 3-4 other exercises and do the same thing. Level of development / years training, will vary. This is 'simple' without getting into tempos and rep ranges and different style for the movement to be performed in.
It is the same thing. I would much prefer the normal Giant Sets routine, but at peak hour, it's not possible and is the next best thing. The same concept.
The only amount of rest you cannot control is how long you have to wait to grab the next machine. If not long, then you have hit the nail on the head the same way normal Giant Sets are done.
If you have the opportunity to train when the gym is dead or you are guaranteed the equipment needed for your Giant Sets workout, then do them the normal way. This is only a solution I have found work during times where it is rude to hog 5 different pieces of equipment.
Drawing this picture in your head might be difficult so if you need clarification, ask away.
I thought you would lower your arm more to involve the lats??
Would just like to add to and give examples on doing giant sets during peak hour because I do them a lot on peak hour and there's plenty you can do...
Legs: front squats x 8-10, back squats x 8-10, lunges in squat rack x 10-20, body weight jump squats x however many possible, bodyweight wide-stance squats to failure. Go from exercise to exercise with no rest, then rest 2-5 mins between each set and do 4-5 sets. Don't worry if reps start to decrease as sets go on, just do your best and push it! Entire set can be done without leaving the squat rack and this is a killer workout, after the second set I wanna go home lol. If its not peak hour, substitute standing lunges with walking lunges and lunge towards the leg extension to really squeeze out the quads.
Chest: I use two different giant set types. First one is with an adjustable bench and is better if you have a training partner to adjust it for you. Firstly do incline dumbell press x 8-10 (use moderate weight and keep ROM in the "sweet spot" where you feel the most tension), then immediately do flat db press x 8 -10, get the partner to quickly adjust seat to go straight to incline flyes x 8-10 (you should be reduced to a very light weight by now) and really squeeze them out before dropping to flat to do flyes to failure.
Second one I do is varying pushups with cable flyes, similar principle as above.
As for back... well it's pretty self explanatory by now so you can come up with your own lol. Truth be told, I've been doing giant sets on my legs for a long time but only really started doing giant sets on everything else lately due to the effectiveness of Fadi's shoulder program and MO's training logic (thanks fellas) and am now a convert. Definitely effective and WILL give results.
Last edited by KromTromeggadom; 09-12-2010 at 01:32 AM.
To define is to limit.
MO that routine incorporating fast reps and slow reps, until then I had always been under the mistaken belief that slow/controlled reps were the only style of conducting reps to achieve real mass gain (meaning mass gain not strength gain only). It makes perfect sense that the muscle needs all types of reps to deliver that fully developed 3D shape and appearance. I have to ask though, is there a particular style of exercise that fast reps should be reserved for e.g. Compound exercises or isolation exercises? I'm wondering if I should incorporate some fast exercises into my triceps routine that I posted in the Giant sets style.
Last edited by JuniorGeorge; 29-12-2010 at 07:06 PM.
'Rep Themes' :
There is definitely no set rule as to WHAT exercise you apply a 'rep theme' to, as I like to call it.
Reps don't get matched up to exercises as some people like to think; ie - "A Barbell Row should be performed in the 8 rep range.."
So for sure, slow & controlled both ways of eccentric and concentric parts, but in particular, fast reps, I like to apply once the bodypart is full and almost done. You'll notice trying this theme (super fast eccentric and concentric) at the start of a workout, is only felt by the joints and alot of muscular contraction is 'missed' (Different though if the theme is fast only in ONE of those directions of movement and the other is slow).
You'll know through experimentation when a change of 'rep theme' feels right and what doesn't for - YOU.
This is next level of Giant Sets - looking into different themed reps going from one exercise to the next. In your case, perhaps fast reps in a Tricep Giant Set could be applied in the final rotation but I must stress, movements are still CONTROLLED! Elbow is fixed, everything is still moving like a precise mechanical robot, absolutely full stretch of the muscle and full extension too(!) only the speed of the rep is moving faster.
Thanks very much for the clarification MO. I'm going to experiment with rep themes my triceps and back workout and see how I go. With rep ranges do you still recommend a pause on the full contraction at the end of the concentric rep and also at the full extension of the eccentric rep or do the pauses get reduced or eliminate?
Thanks MO
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