Vary your strength training with old-time muscle building.After a period of rest and reduced activity for their players, coaches have to begin preparing for their off-season conditioning program. We believe that an assortment of old-time bodybuilding bodybuilding Developing of the physique through exercise and diet, often for competitive exhibition. Bodybuilding aims at displaying pronounced muscle tone and exaggerated muscle mass and definition for overall aesthetic effect. procedures can produce a creative and productive program that will eliminate the possibility of dull off-season workouts and potential stagnation Stagnation A period of little or no growth in the economy. Economic growth of less than 2-3% is considered stagnation. Sometimes used to describe low trading volume or inactive trading in securities. Notes: A good example of stagnation was the U.S. economy in the 1970s. (plateauing). Training plateaus can be traced to insufficient sleep, overtraining/inadequate recovery, nutritional deficiencies, or, simply, lack of imagination. For example, setting each set in stone--using the same weight for 8-12 reps and performing each rep in the same manner. Bodybuilders and other strength-training athletes overcome plateaus by applying the principles known as variation and periodization Periodization is the attempt to categorize or divide time into discrete named blocks. The result is a descriptive abstraction that provides a useful handle on periods of time with relatively stable characteristics. , which entail the periodic "manipulation of the frequency, intensity, duration, and/or mode of an exercise program to promote maximal max·i·mal adj. 1. Of, relating to, or consisting of a maximum. 2. Being the greatest or highest possible. improvements with minimal opportunities for overtraining overtraining training horses or dogs too hard so that they lose spirit. overtraining Sports medicine A general term for any practice of, or training for, a particular sport which is in excess of that necessary to participate in the sport , which (both mental and physical)," (Thomas R. Baechle and Barney R. Groves) Plateaus can be bypassed by simply varying both rep speed and technique, reducing the time between sets and/or exercises, or even reversing exercise sequence to enhance growth. The following old-time plateau-busting techniques will easily accommodate busy schedules and boost size/strength gains, especially for high school multi-sport athletes who are short of adequate training time because of all the practices and games to which they are exposed. One-sport college athletes will find these shorter, yet intense workouts also effective in the off-season of their sport. These workouts can be done twice weekly, ideally for only 20 minutes, up to no more than 45 minutes. [ILLUSTRATION OMITTED] 1- 1/4 REPS Take any exercise--barbell squat, bench press, bent-over row, arm curl curl In mathematics, a differential operator that can be applied to a vector-valued function (or vector field) in order to measure its degree of local spinning. It consists of a combination of the function's first partial derivatives. , etc. Start with squats. After a warm-up set using just the 45 lb. bar on your shoulders, pick a weight that you cannot lift more than 10 times (reps). 1 1/4 Rep style: Start by slowly descending to parallel (deep knee bend). Next, ascend only a quarter of the way, return to parallel, pause, and then ascend to the standing position. That's 1 rep. Repeat. (By the time you reach reps 6 or 7, it will be intense!). If you chose bench presses, perform 1 1/4 reps similarly, making sure you have a spotter and again using a lighter to moderate amount of weight. Unrack the barbell Barbell A bond investment strategy that concentrates holdings in both very short-term and extremely long-term maturities. This is also known as the "dumbbell" or "barbelling. , slowly lower to chest, press up a quarter of the way, lower to chest, then press up to full extension. That's 1 rep. Repeat for 6-8 reps. Rest 1 minute before doing set 2. 21s Set 2 for squats or bench presses could be done using the old "21s" style. For squats, slowly descend to parallel, come up a quarter way 7 times; ascend to upright position Upright position or erect position, in a frequency-division multiple access multiplexer, means that a signal is upconverted to the multiplexer band without inverting the frequencies. See inverted position. and immediately lower a quarter way 7 times; then, immediately descend to parallel and do full squats 7 times (7 x 3 = 21, that is the 21s style). For bench presses, go 7 times up a quarter from the chest; press to full extension, lower the bar a quarter 7 times; then finish with 7 regular bench presses. SUPER SLOW REPS After 2 sets, your muscles should be burning! Rest 2 minutes, then do set 3, another old-time favorite ("Super Slow Reps"). Use 30 to 40% less weight than normal. With squats, slowly descend, counting 5 seconds until parallel. Keeping constant tension (no bouncing or pausing), slowly ascend to a count of 10 seconds until upright. Repeat for 4 to 8 reps. You should be panting panting rapid, shallow breathing, a characteristic heat-losing reaction in dogs; represents an increase in dead-space ventilation resulting in heat loss without necessarily increasing oxygen uptake or carbon dioxide loss. after only 4 or 5 of these super slow reps. Employ this technique with bench presses (5 seconds lowering bar to chest and 10 seconds pressing the bar to full extension). Note that multi-joint movements are muscle-building time-savers. Squats and bench presses are multi-joint exercises, affecting more muscles per movement. They optimally produce greater muscle mass and are more time-efficient than single-joint exercises such as leg or arm curls, which train only 1 muscle group. REVERSE PYRAMID Next is the classic "Reverse Pyramid" for 3 sets--a "heavy-to-light" approach using another multi-joint movement, barbell or dumbbell Dumbbell An investment strategy, used mainly for bonds, where holdings are heavily concentrated in both very short and long term maturities. Notes: This is also known as a barbell, charting on a timeline gives the appearance of a barbell or dumbbell. rows. Regular pyramid style begins with light weight and high reps and then increases the poundage POUNDAGE, practice. The amount allowed to the sheriff, or other officer, for commissions on, the money made by virtue of an execution. This allowance varies in different states, and to different officers. with less reps each successive set with less reps each set. For the Reverse Pyramid, set 1, use a heavy weight for 3-5 reps. (Rest 1 minute between sets 1 and 2). For set 2, reduce the weight 10 lbs. and try 6-8 reps in a faster, explosive tempo for power. Rest 30-45 seconds, decrease the weight another 20 lbs. and now do 12-20 reps of set 3, again performed explosively. These are the ways to generate muscle growth through condensed con·dense v. con·densed, con·dens·ing, con·dens·es v.tr. 1. To reduce the volume or compass of. 2. To make more concise; abridge or shorten. 3. Physics a. (yet intense) training sessions of multi-joint exercises. If time permits, also do these methods with single-joint exercises, substituting exercises each workout. If you did squats Monday, do multi-joint leg presses or deadlifts Wednesday or Thursday (train every third day if you have time for only 2 workouts in a given week). Instead of bench presses, try 21s with pushups--bringing a new dimension to this body weight-only exercise! Be like the baseball pitcher who varies pitches to baffle batters. You, too, must "throw curves" at your muscles by often changing rep speeds or "throwing a change-up" by starting 1 session with squats, next workout with bench presses, and next with rows. Performing just 3 multi-joint exercises--squats, bench presses, and rows--and doing 3 sets per exercise (9 total sets the whole workout) should take only 20 minutes. SUPER SETS How about "Super Sets" in Super Slow style? (A super set means consecutively doing 2 exercises that train opposite muscle groups with no rest between both exercises.) Do a set of super slow bench presses or pushups followed immediately (super set) with bent-over rows in super slow fashion. Super Sets are also super time-savers. While bench presses or pushups target the chest, deltoids and triceps triceps, any muscle having three heads, or points of attachment, but especially the triceps brachii at the back of the upper arm. One head originates on the shoulder blade and two on the upper-arm bone, or humerus. , rows, pulldowns or chinups build opposite muscle groups (back, biceps)--training multiple muscle groups in less time time! COMPOUND, PRE-EXHAUST, & STRAIGHT SETS Another time-saver involves "Compound Sets" (a.k.a. "Giant Sets"). Compound sets comprise 2, 3 or even 4 nonstop HP's brand name for its fault-tolerant servers, which range in size from four CPUs to 4,000 CPUs. The NonStop line was created by Tandem Computers, which was acquired by Compaq, which later became part of HP. exercises for the same muscle group (no rest between exercises as with super sets). A typical compound set for pectoral muscles Pectoral muscles can refer to:
For the chest, by doing single-joint flys followed quickly with either multi-joint bench presses or pushups, you are performing the "Pre-Exhaust System." Robert Kennedy says that he likes to use the pre-exhaust principle on one body part at a time to 'jolt' the muscles into new growth. "To pre-exhaust every muscle group, every workout, would be too hard on the body." Pre-exhaust sets really zero in on a specific muscle group that is insufficiently trained from just doing sets of one regular multi-joint exercise such as a bench press. For instance, bench presses indirectly work chest muscles because the triceps and deltoids are also involved in the lift and are known as the "weak links," according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. Kennedy. However, by first doing single-joint flys (where triceps are virtually excluded), the chest muscles are directly targeted. All sets are "super" with 1 1/4, 21s, Super Slow, Reverse Pyramid, Super Set, Compound Set, and Pre-Exhaust schemes. They contrast with standard "Straight Sets" (the most common training method and arguably ar·gu·a·ble adj. 1. Open to argument: an arguable question, still unresolved. 2. That can be argued plausibly; defensible in argument: three arguable points of law. the most result productive, according to Kennedy). "Straight Sets" involve the performance of one set of, say, bench presses. You perform your set of 8-12 reps, rest for a minute or two, and perform your second set. After another minute or two of rest, you take a third set, and so on. PARTIAL REPS "Partial Reps" enable you to use a heavier weight than you would for a full-range movement. Using either a Power Rack or Smith Machine, lift the weight through only your strongest range of motion--which is the last few inches before the completion of the lift--using pins to set the bar. For instance, for a bench press, the bar would be lifted from a pin 2 or 3 inches before it is locked out at the top of the movement. Your arms are nearly extended before you press the bar to its completion. Partial reps are easier on the joints than full-range reps, and can be done using faster lifting speeds and high reps for an intense training effect. INCORPORATING THE METHODS Intermingle in·ter·min·gle tr. & intr.v. in·ter·min·gled, in·ter·min·gling, in·ter·min·gles To mix or become mixed together. intermingle Verb [-gling, workouts with 21s, 1 1/4, Super Set styles, etc., then, revert to a week of straight sets to minimize over-training. After Standard Straight Sets, return to 21s, Reverse Pyramids, et.al. To reduce boredom and/or overcome plateaus in the gym, be sure to have the athletes perform the exercises in an irregular manner to continually spur their mind and muscles! REFERENCES * Baechle, Thomas R. and Grove, Barney R., Weight Training Steps To Success, Champaign, IL: Leisure Press, 1992 * Baechle, Thomas R., Essentials of Strength And Conditioning, Champaign, IL: Human Kinetics kinetics: see dynamics. Kinetics (classical mechanics) That part of classical mechanics which deals with the relation between the motions of material bodies and the forces acting upon them. , 1994 * Brungardt, Kurt, Mike and Brett, The Complete Book of Shoulders and Arms, New York New York, state, United States New York, Middle Atlantic state of the United States. It is bordered by Vermont, Massachusetts, Connecticut, and the Atlantic Ocean (E), New Jersey and Pennsylvania (S), Lakes Erie and Ontario and the Canadian province of , NY: Harper Collins, 1997 * Darden, Ellington, Bigger Muscles In 42 Days, New York, NY: Pedigree pedigree Record of ancestry or purity of breed. Pedigrees of domesticated animals are maintained by governmental or private record associations or breed organizations in many countries. Books, 1992 * Fleck, Steven J. & Kraemer, William J., Designing Resistance Training Programs, Champaign, IL: Human Kinetics, 1987 * Kennedy, Robert, Bodybuilding Basics, New York, NY: Sterling Pub., 1991 * Pauletto, Bruno, Strength Training For Coaches, Champaign, IL: Leisure Press, 1991 * Poliquin, Charles, The Poliquin Principles, Napa, CA: Dayton Writers, 1997 BY JIM Jim Miss Watson’s runaway slave; Huck’s traveling companion. [Am. Lit.: Huckleberry Finn] See : Escape CARPENTIER, C.S.C.S. Strength & Conditioning Coach Newark Academy  This article or section is written like an .Please help [ rewrite this article] from a neutral point of view. Mark blatant advertising for , using . , Livingston, NJ |
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