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STRENGTH
AND POWER Dedicated to those who care enough about their good health to actually do something positive to improve it on a daily basis. Permission
to use these articles You may use these strength training articles which, unless otherwise noted, were written by Danny M. O’Dell on your website or in your newsletter subject to the following requirements, which must be added to avoid copyright infringement:
Website: Explosivelyfit.com Please
send an electronic copy of the article, along Preliminary note to all of you power athletes: Warm ups that consist of static stretching prior to the power and explosive sports are contraindicated because they are detrimental to the outcome. A dynamic warm up is the key to explosive displays of power. Table of Contents Abs-solutely Incorrect by Adrian Birkby CSCS MPT Advanced Powerlifting Techniques by Rickey Dale Crain Conditioning for Running by Daniel Pare Do’s and don’ts for an Injury Free Exercise Session Effective Program Design Variables Hard Work On Basic Exercises by Prof. Bradley J. Steiner Maintaining range of motion Muscle Recruitment in Full and Partial Rep Scenarios by Rickey Dale Crain Stretching and the Warm up-Are You Confused? by Brad Walker Strength Training for Injury Prevention by Brad Walker Testing your Training Program
The Importance of a Balanced Workout Adrian Birkby CSCS MPT One would think that the above title is a little obvious. That everyone knows that you need to exercise all muscle groups in order to gain the optimum benefit from working out but also so you don’t build up muscular imbalances around joints that can lead to injury. Not so! I went to my Parents local gym when I was home for Christmas and was shocked. It was newly refurbished gym that people in my local area (80 miles away) were talking about. As you can imagine I went in there expecting great things. The machines were very posh and expensive, they probably had two to three times the amount of weight standard gym machines have but they had nothing at all to exercise the lower back or hamstrings. What’s more the upper body machines were all compound movements. There’s nothing wrong with compound movements but the smallest muscle group always tires before the bigger ones do, leaving them under stimulated (this is one of the reasons why we use isolation exercises as well in a balanced workout). There were no free weights or even elastic cables to help fill in the gaps left by the machines and the machines themselves didn’t quite provide a full range of motion. If the legs are exercised using only movements where the legs are extended (e.g. squats, leg press, leg extension), the hamstrings (although remaining the same strength) become relatively weaker in comparison to the quadriceps. This builds up a muscular imbalance that can predispose the knee to injury, the same can be said for the lower back and abdominals. Admittedly there are bodyweight exercises for the hamstrings but they will only balance the strength around the joint if a similar stressor is used for both sides of it and are not suitable to complement a leg press machine and a leg extension machine. My horror was furthered by the lack of knowledge displayed by the instructor who was taking me through my induction. There is a lot of rubbish floating around the fitness industry based on hearsay and not science, unfortunately quite an amount of that gets taught to trainers and instructors alike. The trip really opened my eyes to how misinformed and misguided well meaning people and establishments can be. I was going to get one of my rehab clients in the area to join the gym in question to work on his knee, had I not visited and sent him there he would have got worse! In summary, what are the basic makings of a balanced workout?
For further help or consultation on balanced workouts for general fitness or corrective exercise visit http://www.exerciserehabilitation.co.uk/ Adrian Birkby CSCS MPT
Are you continually injured and not able to figure out why? Does it seem as though just as you are ready to break through to new levels of strength, something ‘always’ happens. That little tweak you felt in your shoulder on that last rep or the slight pain in your upper back that you noticed as you finished your last deadlift pull. If so, you are not alone in this world. Many lifters continue to injure and reinsure themselves simply because they keep doing the same things repeatedly. ‘Do you expect things to be different the next time around while still doing the same things as before the injury? That, my friend, is a definition of insanity! So, you ask how do you break this never-ending cycle. Well here is a short and sweet list that may provide an answer.
Once you have examined these facts, you are on your way to a healthier and more progressive lifting career. Let us look briefly at number one on the list, your log. You have been keeping a log haven’t you? If not START NOW. A log gives you more than just a place to use your nice new pen. It shows your progression or lack thereof, it can illustrate how you have planned your sessions, how you felt as you worked out and more importantly it provides a roadmap to where you are now. And, a clue as to how you ended up injured…again. Entering things like your weight, your mood before and after the time spent in the gym, how the weights felt (light or heavy or somewhere in between), the exercises selected and the order you put them in (did your triceps give out before you tried you max bench because you did a whole slew of triceps extensions and pushdowns before the big push?), how about the goals you had written down before the day began? By thoroughly examining your past, you may alter your future effort in a positive fashion.
Advanced Powerlifting Techniques by Rickey Dale Crain Introduction: Form, style and technique are everything. By Rickey Dale Crain Only in the world of powerlifting, when one is asked how to improve one's lifts, are we encouraged to try this new routine, or asked, "What is your routine?” If I was a baseball player, I might ask what technique do you use to swing the bat, increase bat speed or shorten the distance the bat travels? I would not ask what routine you use to become a better hitter. If I was a football player, I might ask what technique should I use to throw the ball more accurate or faster/harder? Surely I would not ask what routine would I use to accomplish it. If I was a shot-putter, I would surely ask what form and style do you use to throw the shot 50-60 foot or more, not what routine did you use to accomplish the feat. So why in powerlifting is the first thing asked and the first thing offered is a routine? We don’t ask how do we accomplish the lift the best way possible. The strongest do not always win. Instead, the best prepared and the ones who perform the lifts flawlessly are the ones who win. It is a goal orientated and a performance orientated sport like all others, so form, style and technique should be the first thing on the athlete’s mind, as well as the first thing on his agenda when trying to improve his lifts, i.e. his max single. I believe the reason we do not focus on form is that we have been influenced by our brother sport, bodybuilding, and its results orientated status. It has a big influence because of its popularity in magazines and books aimed at bodybuilders. It is, however, a different sport and has different goals and needs. We should not confuse the two, and allow it to get in the way of our goal as a powerlifter. Our goal is to become not only stronger, but in how to display that strength in the most productive way, i.e. a big single max lift. As we look into this phenomenon, let us describe what we are trying to accomplish. To describe this phenomenon, we need to understand some very simple terminology. Therefore, we shall agree on the following definitions: Form: The shape or appearance of a thing that makes it identifiable, and/or the nature, structure, or essence of a thing, considered apart from its content, color, texture, or composition. It is visible, distinct, or discernible. Style: A way of doing something; especially a way regarded as expressing a particular attitude or typifying a particular period (i.e. old style/school). A self-confident willingness in exhibiting skill or quality. Feet: in, out, straight, flat, raised Hips: going back, staying where they are, raised Hands: in, out, open, closed, palmed, on the bar, on the plates, on the collar, tilted in, out, straight Head: up, down, straight Arms: down, up, tilted in, out Breathing: how much you breathe, when you breathe These all affect each other and in turn make up your form, style and technique, in conjunction with your body type and style and the length of your limbs, etc. These are just some of what is needed to be looked at to insure the best outcome of the lift. Your stroke (distance traveled) on the lifts, you can alter the distance traveled dramatically on the bench press and deadlift, but not so dramatically on the squat as to effect the increased or decreased leverage. So, as we begin to look at these always keep in mind: form, style and technique is everything. The squat and bench press seems to be more brute strength, but to excel at the deadlift, I always had to learn to finesse it up. I know for a fact that when lifting, through all the hundreds of state, regional, national, and world records I broke I was not the strongest on the platform. Instead, I was the smartest, the best prepared, and had the best form, style and technique. As in any sport these components are important and will usually be the difference in winning and losing. Better form not only yields more weight lifted, but also lessens the chance of injury and down time in training. Staying free of injury is as important as anything else, as longevity in this sport is determined by your health. The longer into your training career you go, the higher the numbers will be. Let us look at each individual lift and break down all the parts that will affect what weight is lifted successfully, and how to perform them to your best advantage. The Squat, the King of all lifts: Everybody's body structure can and does dictate different form and style, but some things are the same or very similar (or should be to be successful) for the vast majority of lifters. Let us take a look at these: Hand placement on the bar and bar placement on the back Arms and elbows -Thinking and concentrating through the lift from beginning to end Walk out and set up -Breathing and flexing of certain muscles Feet placement and hips -Head placement and eyes Before you approach the bar, all your equipment should be fitted and fitting properly. All your psyching up and mental preparation should be pretty much done. It is time to perform. A person’s structure, limb lengths and size have a lot to do with hand placement on the bar. The main rule of thumb is the closer the better. It will keep the bar tighter on your back, and no chance for the bar to roll. The lighter lifter usually has no problem with this, but the bigger and heavier lifter, usually through inflexibility, wants put his hands out wide. Thus, he decreases his leverage by the fact the bar will have to be placed higher on the neck to keep it from falling. "I will say this once, and I am sure I will take some hits on it, but it is the absolute truth. The vast majority of bigger/heavier lifters have very poor form, for many reasons, but inflexibility and the refusal to practice good form is the main reason. They pretty much try to rely on their size to muscle up a lot of weight. That is one reason why the smaller lifter is so much superior pound for pound at all the lifts." The weight should be supported by not only the back of the deltoids where the bar sits, but some should be supported by the arms, forearms, elbows, wrists, hands. This dictates as narrow a hand placement as possible. Smaller frame people will have narrower grips than bigger frame people, i.e. My grip is considerably narrower than Bill Kazmaier's. Grip the bar tight. The tighter the grip, the less pressure will be on the wrists and elbows and shoulders, and the bar will have less of a chance or almost no chance of moving or rolling. If your elbows, wrists or shoulders hurt, try tilting your elbows up as you get under the bar, and/or rotate your hands a bit inward. If you still have a lot of problems, you may need to move the grip out a bit, but work on flexibility constantly so as to keep them in as close as possible. The wider the grip the more the hands will probably tilt inward. I disagree with false grips. They are dangerous because you do not have the bar under full control, and it makes you place the bar higher on the neck, hurting your leverage. Also, some federations allow holding the collars. This practice is very dangerous and really cuts down the leverage. The key is to not only feel tight but also be tight and have everything under control. The lower the bar, the better your leverage is and the more the hips will be utilized. And the hips are where the power comes from. You should not squat totally upright utilizing the legs only. Only a few people are so big they cannot grip the bar fully and squeeze into a position inside the collars. Many big guys could work on flexibility and be able to achieve this. Walk out and set up: Walk under the bar, elbows high, squeezing the bar tight and pull yourself under the bar. With the bar about 1-2 inches or so below the deltoid or shoulder, there is a groove for every person that will be evident and sit comfortably. You may have to experiment to find it or it may come naturally. If you are having trouble finding it, ask an experienced lifter. After the bar is sitting tight on your back, set your feet side by side but with one foot just ahead of the other, i.e. heel to toe. Make sure your back is chalked up good to help keep the bar from slipping down your back. Take a very deep breath, squeeze your hands, shoulders, abs, (i.e. everything) and swing the hips forward. Push up and come back out of the rack. The momentum of the bar and plates, while under control will help you to come out of the rack much easier. Walk out with a minimum of steps, 2-3 at the most. Practice your walk out with an empty bar and while warming up. Practice does make perfect, and learn to do it right every time. Feet placement and hips: After walking out and setting up, make sure your feet are the proper distance apart. What is that you might ask? Hopefully you have some idea what is comfortable, and best suited to your body structure, age and strengths. In case you have not a clue as to what planet we are now on, here a few helpful suggestions: Look at this chart to summarize stances:
Strength comes from: Hips Legs Back After walking out and setting up, look out (not up too far), but never down! Now your head can be in 1 of 4 places: 1. Looking way up - for people with wider stances, and the bar higher on their back (and checking out for aliens and space ships in the sky). 2. Looking out - for the average lifter, and the most correct way. 3. Looking down - for the closer stance squatter with the bar really low on the back (and also allows you to check to see if you tied your shoes). 4. Looking at the mat, with a flat face, showing you screwed up and haven't listened to anything I've said to you. Breathing and flexing of certain muscles: You should still be holding that deep breath from the set up and walk out. Make sure as you get ready to descend (that means go down for some of you), you are flexing everything: abs, face, hands, neck, and all upper body parts. As you go down, push your knees out, hard. As you cock your hips and shoot them back (as if sitting on a chair), get your chest out, shoulders back, and have a small arch in the back. At the bottom, your shins should be vertical or almost vertical and never past your feet. Michael Bridges made this popular by giving it a name: The Bridges Fair. It has been part of my form, however, for 30 plus years. As you approach the bottom of the lift, where the imaginary line from the top of the knee to your hip joint breaks parallel, you pull yourself through the point with a slight bounce. Then drive upward with your upper body, hands, arms, legs, hips, back, or otherwise with everything you own. Sometimes the imaginary line is more imaginary at times than others depending on how much you paid the referee or whether you are dating his sister or daughter. As you stand up (or get scraped up, whatever the case may be) and as you complete the lift, go ahead and walk forward and rack the bar. Hopefully the spotter/loaders are not taking a lunch break and will help you a bit, hopefully a lot. Stop, walk, rack, and breathe. Finally it is over. Remember: And remember, form and style is in essence more important than the workout itself. Age dictates style and form. The older you get, the more your form will need to be altered or adjusted. Sex (male or female, not the action) will dictate form changes. Experience in lifting, etc. will also be a factor. The Bench Press: Most people's concept of bench pressing is to just let the bar come to the chest stop and/or bounce it and just press it up. I assume this style is okay if you have no plans of ever improving a whole lot or ever competing. Bench pressing is divided into four main areas of technique: The set-up (which is you the person) The lift-off The descent of bar The ascent of the bar All areas are important to achieve the maximum amount weight lifted not only in the contest but also in training for the contest. As in squatting, tight is the key word, and working on the shortest distance the bar travels is what we are looking and striving for. The set-up: This is a very critical component of the bench press. Most lifters who fail in a big bench or raise the bar or level for injury do so because of a poor set-up. As you lay down on the bench we already assume you are stretched and as limber as you can be. Your feet should be in a position on the floor where they can get sufficient footing and traction. I realize that most meet promoters, it is sad to say, fail more in this aspect of bench press platform preparation than any other area. Slick floors, dirt on good floors make feet slip, and slick floors that allow the bench itself to slide when pushing with the feet can negatively affect your set-up. Work with the judges and meet promoters before the meet to correct this situation. You have experimented and found the best foot position to allow you to push hard with the feet/legs and not have your rear end come off the bench. For shorter people this is almost anywhere. The taller you are the more your feet must be way out in front, way out to the side or way back underneath you—your choice. Wear a shoe with a heel of some type. This type of shoe gives you an angle to push against and increases your leverage to push. As you lay down on the bench push yourself into an arch. The bigger the arch, the higher the chest, the less distance the bar travels—i.e. bigger numbers. You can work on flexibility exercises to increase your arch. This arch is a biggee and very important—work on it. I push with my hands against the uprights, as they are right there by my shoulders. My feet are under me, and my heels tilted out as far as they can. That feet set-up will lock you into position better. You should have those shoulders and neck pushing down into the padding of the bench. Your thighs and hams should be wrapped around the bench and your chin should be tucked into the chest. The way you grip the bar is optional in all federations except the IPF and its affiliates, where you must use the thumb around. If you desire other methods do so in other federations. A few (very few) use the reverse grip, but a vast majority uses the power grip or thumb less grip. This grip is much preferred if allowed. It takes most all the stress off of the shoulders, elbows and wrists. Thus, the grip alleviates a large percentage of lifters of tendonitis or similar problems. You should, however, use whatever your federations rules dictate or allow. The width of your hands on the bar is crucial. We want the best leverage without compromising our strong points or build. The wider the better is usually true. With the advent of bench press shirts, narrower grips are becoming more common as the shirt helps more with the bottom part of the bench than the top. I really feel, however, that too narrow of a grip is a bad choice for most lifters. It leaves out the chance of injury to weakened muscle groups—i.e. the chest—and leaves out the largest muscle groups that could be involved in the bench press. More is better in this case. If they would continue with the wide grip, until injury or age dictate a closer one, I think they would be much more successful. This grip brings more of the three muscle groups responsible for benching into play than any other grip. Chest, shoulders and triceps should be put to the test, and the maximum gain from each used to get the maximum results. Squeeze the bar, and pull the elbows in as much as possible. Squeeze the shoulder blades together (or rotate the shoulders down), whichever way you understand it better. The result is the same—it shortens the distance the bar travels to the chest. We are on our way to emulating a decline as much as possible (since we all know one can decline more than you can bench). The lift-off: Next, the spotter/loader lifts off to you, gingerly and gently, letting go at over the top ab or so. This position should be about the highest part, i.e. shortest distance for the bar to travel. Take a deep breath as the bar is lifted out. I mean a big, deep breath—get that chest in the air. So when you let the bar down, it is the shortest distance for the bar to travel. Did I mention this is the shortest distance for the bar to travel? On some it may be a bit further down the ab (for those of you with only one ab, heh heh heh) /abs. As the bar is being handed out, emphasize even further the pushing together of the shoulder blades. You should still be squeezing the bar. Push hard against the floor with your feet as you take the bar from the spotter/loader. The descent: Dr. Tom McLaughlin, PhD...in his book, Bench Press More Now: Breakthrough in Biomechanics and Training Methods, he showed that beginners, and advanced bench pressers had different rates of descent on the norm. Beginning lifters usually let the bar down to fast, out of control hitting a different spot on the chest each time. Also, they usually have difficulty in max weights of stopping the weight for a pause and having success in pushing it back up. The more advanced lifter had twice the time period in the descent and thus the even heavier weight was in control, more easily stopped and paused. Thus, the ascent was more easily achieved. The Deadlift: "The meet don't start 'til the bar gets on the floor."-The immortal words of Don Blue, world record holder of the 70's. The deadlift: just you, the bar and your mind. Even though incredible back strength and psyche is needed, good technique is a must. There are two types of deadlift styles: the conventional, which most use, and the sumo (both narrow and wide), which most do incorrectly for the ones that do use it. The deadlift is broken up into three parts: The pre attempt scenario, i.e. getting ready for the lift The set-up, i.e. walking to the bar getting your feet set and gripping the bar The attempt/pull The pre attempt scenario: A big psyche is necessary and you must have your mind set on the proper technique as you approach the bar. Concentrate on the form so as not to let the psyche get in the way of the form. Approach the bar. Take one foot or the other; your choice as to which is most comfortable and depending on whether you are a wide sumo or a narrow sumo. The shin goes up to the bar, and toes tilted out 45 degrees or even more in some cases. Shins vertical, and knees slightly bent. Hands should be down inside the legs with the forearms touching the inside of the thigh if possible. As you push your knees out (like the squat), you bend over slightly, with arms straight, and grasp the bar half on and half off the knurling. Your arms should be straight vertically from the shoulders to the bar. This rule will determine exactly where the hands are to be placed. For a very big lifter with wider shoulders this may be all the way on the knurling. For most, however, half off and half on will insure the best and shortest pull. The arms are straight, and the bar lies in the fingers, like it is holding a hook. Thumb should be overlapping one or two of the first two fingers. The bar should "not" be squeezed. Rather, it should just lay in the fingers/hand. Only the thumb should be flexed, or squeezed, not the hands, not the forearm. If this is done incorrectly, most likely, the bar on a very hard pull will slip out of the hands. Also if the hands are rotated as you grip the bar, it will most likely slip out as the weight pulls down, and pulls the rotated hands back to a straight up and down position. One does not have to have a strong grip to hold onto large amounts of weight. I have a very poor grip and grip strength and have never lost a deadlift, i.e. 716 at 165lbs. As the bar is slowly let down, remember to pull the arms, flexing the lats. Do so as to get the triceps to come on to the lat area. This action will act as a shelf on which to sit. As you start the upward movement the lats will be flexed and act as a launching pad. It should take about 2.5 to 3 seconds till it reaches the chest. It will sit on the highest part of the chest/abs, stopping for a split second pause, then exploding up as you push with everything (as in the squat). Your feet should be driving against the floor, with shoulders and back against the bench, and with your arms against the bar. The bar should go straight up, the shortest distance. Sometimes in the proper position, it will seem as if you are actually pushing toward the feet. The bar is actually going straight up, not back toward the head, as we taught and were taught for 50 years. Think decline. You need to make sure in the descent and the ascent the wrists are in a straight position. Do not let them curl or bend back. This action will let the bar go in that direction. It also is hard on the wrists. A good set of wrist wraps will help some in this for support. The sumo attempt/pull: As you are leaning over the bar knees pushed out, you dip the hips slightly to start your pull, short and sweet. The hips will pull in towards the bar. The head will follow from down to out as you start the pull. You will pull the slack first out from the plate/bar. Then, the bend in the bar slack will come next. The bar will pull into the fingers even more as this slack is pulled out and as all the different areas of slack are pulled out you will explode up, with a very short in line stroke. The back will not be arched but have a slight curve in it/or perhaps even straight. You should take a short half breath right as you go down to the bar. Too much breath expands the chest and rib cage more than it need be. It raises the shoulders and lengthens the distance the bar travels, as well as forces the shoulders back while at the bottom right before the pull. A variation of the slow sumo pull is the drop and grab and explode method. Everything is still the same as far as the hands, but it is done very quickly. Many times, when done too quickly or out of control, one grabs the bar wrong and/or the hips rise to fast, giving way to a stiff legged deadlift. The conventional set-up: Walk to the bar with the feet about shoulder width apart. The shins should be 2-4 inches from the bar. Some minute experimentation will find the exact spot you need to be. As you lean over to the bar, grab it the same way as you did in the sumo except outside the legs a few inches on the knurling, touching the calves. The conventional attempt/pull: Take a small breath and dip the hips and pull. One variation of this technique used nowadays is to dip, roll the bar a few inches out in front of you, and then reverse and pull it back in. As it gets to the shins start the pull upward. Some momentum can be obtained from this and the bar can be started in closer to the center of gravity. If not done exactly right, however, a moving bar can be a problem. Conclusion: Form, style and technique are more important than the routine. We know this to be true in every sport and so it is in powerlifting. We need to concentrate more on it, and spend hours on it, consistently, every week, throughout your whole career. A baseball player takes thousands of swings a week. So a lifter should do many, many reps with little or no weight to perfect his form, style and technique. Rickey Dale Crain The Cool Down: Another look at this important phase of your workout. By Danny M. O'Dell This is the time during the training period that is allocated to returning the body to its pretraining session status. The cool down allows the body time to recover from the intense exercise by readjusting the heart rate and blood pressure back to its pretraining resting levels. Additional mechanisms of the body that are aided in the cool down and readjustment phase are the enhanced returns of the Venus fluids to their previous pretraining states. Moving these fluids decreases the potential for post exercise hypotension and dizziness. With the circulatory system working efficiently the body cools itself down quicker and more effectively while it continues removing the excess heat that was generated by the active muscles. An active cool down encourages faster removal of lactic acid more so than a ‘stationary resting’ recovery mode. A rise in post exercise plasma catecholamines is averted when engaging in a properly controlled cool down. This is of particular importance to those suffering from heart disease as it may reduce the possibility of ventricular arrhythmias, a dangerous situation that could lead to cardiac failure and subsequently death. Studies have clearly shown that eliminating a cool down immediately after exercise has been linked to increased cardiovascular problems. When the exercise is suddenly stopped with out a cool down the Venus return is slowed (due to a lack of muscle pump action). This in turn reduces the flow to the heart at a time when it is still trying to catch up to the demands of the exercise which may precede complications due to the restriction of oxygen to the heart and the heart rate. According to the ACSM ‘consequences of this include ischemic ST-segment depression with or without anginal symptoms, serious ventricular arrhythmias, or combinations thereof’. One of the better cool downs is to simply walk around, especially out doors in the fresh air. Move your arms and shoulders in big circles as your take your walk. Look at the wonderful things around you as you continue to cool down. Reference: ACSM’s Guidelines for Exercise Testing and Prescription sixth edition, 2000 Lippincott Williams and Wilkins publishers Do’s and don’ts for an Injury Free Exercise Session by Danny M. O'Dell There are numerous exercise movements that are performed each day in weight room’s world wide. Many are excellent but a few are just plain dangerous to the joints and other supporting structures of the body. Here is a partial list of the movements that are best left out of your repertoire of exercises. During your warm up avoid as much as possible the hyper extension of your neck. It is better to do the side to side moves known as the lateral flexion rather than the hyperextensions of your neck. It is normally best to avoid crushing the vertebrae together don’t you think? Speaking of your neck now is a good time to mention where to hold the hands in sit up or crunch. Interlocking your hands behind your head is asking for an injury to occur, especially if you are tired and it is at the end of the set. The forceful pulling on the head will eventually strain the neck muscles leaving you with a painful and difficult to manage sore neck. Rather than holding on to your head it is best to place your hands across your chest during the movement. Doing the ‘plow’ where the upper legs and feet are moved over the top of the head while lying on your back is really bad for your back. This puts an enormous strain on the lower back with negligible positive rewards for the contortionistic effort. Instead of doing this back breaking exercise do the cat and camel. The cat and camel is performed on your hands and knees. It is a simple non ballistic, non strenuous movement of the lower back. Simply move your back up and down much like a cat does each time it stretches. The range of motion is small but great for creating a healthy back. Often times you will see trainers teaching the superman. This is another of those movements that seem to be good but are in fact horribly dangerous for your lower back. The stresses on the lower back are in some cases triple that of the cat and camel which are at the lower end of the shear force scale. Studies by Dr. Stuart McGill have shown the compressive forces on the hyper extended spine are at or even exceed 1300 pounds of pressure. It is a poor exercise and one that should be avoided by those seeking to maintain healthy backs. The V-sit up fall into the category of increasing the danger to the lower back. These sit ups call for the legs and upper torso to be lifted at the same time until the body is shaped like a V in the alphabet. An excellent replacement for this exercise is the partial sit up and an even better one for that matter is the curl up. The curl up is performed in this manner Beginning exercise description Exercises The leg lifts with trunk extension also place undue stress on the lower back so optional exercise is the bird dog. It is performed in the following manner: Bird dog number 1 Bird dog number 2 Stretching out the hamstrings may sound like the perfect thing to do but if you are putting your feet up on a waist high support and bending forward then you are putting your body at risk. If you are a ballet dancer and have the necessary flexibility and training background you may get away with it. For the rest of us do this particular stretch on your back and on the floor. Hold one knee close to your chest as the opposite leg is slightly bent in a nearly outstretched fashion on the floor. The hurdlers (quad) stretch commonly seen in the gyms and track fields with the athlete leaning back on one of their bent knees is particularly dangerous to the ligaments and tendons of the knee. The body is not meant to be stretched that far and in no sport is it a requirement. A better alternative is to lie on your side and gently stretch the leg by flexing it back toward your buttocks. Don’t be jerking around, remember mild discomfort is the key to a good stretch. Lunges are often seen being done with the forward knee traveling in front of the toes. This is not a good execution of the exercise just as it is not a good execution of the squat. Keep the knees in back of the toes for healthy knee joints. If you follow these suggestions your chances of an exercise related injury could be reduced. Like the saying goes train smart. Effective Program Design Variables Productive training requires thought and careful program design to produce effective results. What follows is a brief look at several of the variables. Intensity of effort chart* LOAD PERCENT 1 REP MAX CONTRACTION Exercise selection Developmental level of the body Correctly designed routines Proper technique and good form will increase the effectiveness of the exercise because the proper muscles are being utilized. The substitution of alternate muscles to complete the move is avoided with perfect technique practices. Picture the bench presser who consistently lifts their buttocks off the bench. They are the classic example of using alternate muscles to complete the lift. Full range of motion ensures a maximum recruitment of the motor unit fibers. A good tactic to employ between sets is to practice flexibility exercise with the recently used muscles. This does NOT mean STATIC STRETCHES! Dynamic stretches are used best during the down time between sets. Performing flexibility exercises between sets helps to keep the muscles elongated and additionally speeds in the recovery process. Another excellent reason to work the flexibility is it helps the overlapped actin and myosin to return to normal where “biochemical exchanges are optimized”. • Loading patterns Successful training programs apply a number of loading variations to consistently challenge the neuromuscular system. These range from the simple pyramid to the flat pyramid. The basic pyramid has been an effective tool for many successful strength enthusiasts. In this commonly used pattern the load progressively increases as the repetitions and sets decrease. For example after a general and a movement specific warm up the practitioner will begin with a set of five to six repetitions at 85% of the 1RM. After an appropriate rest interval this initial set is followed by another set of three to for repetitions at 90% of 1RM. Successful completion of these preliminary sets leads to a set of two to three repetitions at 95 1RM. The final set is at 100% with one repetition. This completes the sequence at this basic level. The double pyramid begins as the basic. However, once the scheme reaches the 95% level, it repeats the 95% load. The schedule then calls for a set at 90% for two repetitions, which is followed by sets at 85% for three repetitions and a final one at 80 for repetitions. A skewed pyramid improves upon the double pyramid in this aspect; the load constantly increases throughout the session until the last where a built in taper appears. The last set is performed, with good form, as quickly as possible. The major disadvantage to all of these layouts is the load varies greatly between light to heavy. The load goes from hypertrophy to maximum strength. Nothing is worked effectively. There is a more efficient method of becoming powerful. The flat pyramid provides the maximum training outcome. Maximal strength gains result from intensity levels above 80%. The lower ranges contribute very little to the eventual outcome of power, unless the goal is speed development. Neurological adaptations occur as the physiological stresses exceed the 80% 1RM. Keeping the intensity level in the correct strength building range throughout the entire series is the forte of the flat pyramid. The body is not confused by wide percentage changes of intensity and adapts to the imposed load. The flat pyramid begins with a specific movement warm up then moves right into the strength ranges of intensity. The progressions in the following shows this scheme very well. 70% 80% 80% 80% 80% 70% Various load patterns can be developed with the flat pyramid. Focus on the objective and insert the proper percentage of intensity in the working portions of the scheme, i.e. the center four sets at the chosen percentage values represent the target goal levels. • Repetitions per set Normal training involves sets of 1-20 repetitions. Tudor Bompa, in his book Serious Strength Training recommends repetitions in the 150 range for increased definition and muscular endurance purposes! Now that is a huge number of repetitions to do for any exercise; let along adding weight to the move. Most strength athletes will have hard time moving a bare squat bar one hundred and fifty times for one set. Fortunately, strength is displayed in violent spurts of power of less than two to three seconds at a time. For power and maximum strength the ranges of one to seven repetitions are best followed by the athlete. Hypertrophy adaptations are best at six to twelve repetitions per set. Lifting speed Synchronization and recruitment of the maximum of fast twitch fibers are required to move this resistance. This is possible only “when the application of force is fast and vigorous”. Thinking ‘speed’ during the lift translates into faster movement. Number of sets The more exercises selected the less will be the number of sets executed as fatigue will set in and will adversely disrupt the lifting technique. The same holds true for the muscle groups as large muscle groups will fatigue the overall system more than smaller ones. For example, more sets of calf exercises can be performed than squats due to the onset of total body fatigue. Advanced athletes tolerate higher training intensities and loads than do the less experienced. Physical foundation improvements raise the capacity to accept greater training loads via more sets and repetitions. The training phase dictates training load and intensity, both of which are dependent upon the particular ‘cycle objective’. An example of this is the adaptation phase where the sets and reps are not high, additionally they are substantially lower than those of the hypertrophy phase. A larger number of muscle groups trained per session will dictate fewer sets and repetitions. A similar situation exists if a schedule calls for multiple days of training per week then the muscle groups trained will also be less on each day. As the training experience grows the body tolerates higher load volumes. This in turn paves the way to more sets and higher repetitions per body part. Rest intervals Strength training and stretching go hand in hand towards increasingly better fitness levels. A loss of flexibility brings with it a loss of functionality in daily living activities as well as in the weight room. Stretching is not meant to hurt-unless you are in the active stages of recovering from a surgery to one of your joints or muscles. In which case the stretches will hurt; but a successful outcome depends on regaining the lost range of motion. This involves loosening up the areas around the surgery and daily motion of the joint or muscle. It should not swell afterwards because if it does then you have pushed it too far, too fast. Back off and get the swelling under control and then work the movements again being careful not to cause swelling again. Ice and compression are important tools to use after surgery and after exercising the area. Prevention of the loss of joint range of motion depends on following a pattern of stretches that follow these minimal guidelines.
A little bit each day will produce amazing results in a very short time. Muscle Recruitment in Full and Partial Rep Scenarios by Rickey Dale Crain When you fatigue, whether you realize it or not, you typically shorten your range of motion (and slow down). Either you don't fully extend your arms at the top, or you won’t touch the bar to your chest, etc. The reason why you must shorten your range of motion is because muscle fibers have dropped out of the lift. Sometimes this occurs while the speed still remains relatively high, but the distance the bar travels becomes shorter and shorter to compensate for this. This holds true for most virtually any exercise. I'm sure you've been unable to lock out a bench press, bent over row, or deadlift, so the concept is not limited to any one certain movement. The final word is this: whenever you must shorten your range of motion you should terminate the set (unless of course you are doing sets to failure) because you're recruiting fewer muscle fibers; and with heavy weight you are setting yourself up for serious injury. Hard Work On Basic Exercises by Prof. Bradley J. Steiner- 1971 Professor Bradley J. Steiner's
Strength Training for Injury Prevention by Brad Walker Strength training has been a part of sports conditioning for many years. It is touted for its effects on speed, strength, agility and muscle mass. Often overlooked though are its benefits for injury prevention. What is Strength Training? Strength training is moving the joints through a range of motion against resistance requiring the muscles to expend energy and contract forcefully to move the bones. Strength training can be done using various types of resistance with or without equipment. Strength training is used to strengthen the muscles, tendons, bones and ligaments and to increase muscle mass. Strength training should be implemented in the conditioning program of all sports, not just strength sports. The increase in speed, strength, agility and muscular endurance will benefit athletes of every sport. Types of Strength Training Strength training comes in a variety of formats. The formats are defined by the type of resistance and equipment used. Machine weights - Machine strength training includes resistance exercises done using any of the various machines designed to produce resistance. These include machines with weight stacks, hydraulics, resistance rods or bands, and even the use of Thera-band or resistance tubing. The resistance, weight, may be changed to increase the intensity of the exercise. The range of motion and position of movement is controlled by the machine. The resistance may be constant throughout the movement or may change due to the set-up of the pulley and cam systems. Machines often add a degree of safety but neglect the stabilizer, or helper, muscles in a movement. Free weights - Free weight strength training involves using weights that are not fixed in a movement pattern by a machine. These include barbells and dumbbells. Also included in this group are kettlebells, medicine balls, ankle and wrist weights, and weight lifting chains. The weight used, as with the machines, may be changed to increase the resistance of an exercise. The resistance at different points along the range of motion transfers to different muscles and due to angles may lessen at times. At the lockout of a joint the weight is transferred to the joint as the muscles simply stabilize the joint. The range of motion and path of movement is not limited so the stabilizing muscles must work to keep the joints in line during the movement. Due to the fact that the movement is not fixed poor form can become an issue. Own body weight exercises - Bodyweight exercises involve utilizing the athlete's bodyweight as resistance during the exercise. As with free weights, the range and path of motion is not fixed by a machine. Exercises such as plyometric jumping, push-ups, pull-ups, abdominal exercises, even sprinting and jumping rope, fall into this category. The weight used in these exercises is constant and only changes when the athlete's body changes. The changes in resistance during the movement are similar to those of free weight exercises. The range of motion and path of movement does not follow a fixed path so stabilizing muscles come into play. Form is again an issue with these exercises. The inability to change the weight used does limit the effectiveness for some athletes. Larger athletes will be limited in the exercises they can perform and the number of repetitions. Smaller athletes will quickly go beyond the desired repetition range for strength building. How does Strength Training prevent injury? Strength training in athletics is common practice today. The benefits are obvious and the immediate crossover of those benefits to the playing field makes it ideal for off-season conditioning. Injury prevention is one benefit that is often overlooked. Strength training is a very effective tool for injury prevention for a variety of reasons. Strength training improves the strength of the muscles, tendons, and even the ligaments and bones. The stronger muscles and tendons help hold the body in proper alignment and protect the bones and joints when moving or under impact. The bones become stronger due to the overload placed on them during training and the ligaments become more flexible and better at absorbing the shock applied to them during dynamic movements. When an area of the body is used less during an activity it may become weaker than the other areas. This can become a problem when that area (whether a muscle, ligament, joint, or specific bone) is called into play suddenly during an activity. That area cannot handle the sudden stress placed on it and an injury occurs. Strength training, using a balanced program, will eliminate these weak areas and balance the body for the activities it is called to do. Muscle imbalances are one of the most common causes of injuries in athletics. When one muscle, or muscle group, becomes stronger than its opposing group, the weaker muscles become fatigued quicker and more susceptible to injury. A forceful contraction, near maximal output from the stronger muscle can also cause damage to the weaker opposing muscle due to the inability to counter the force. Muscle imbalances also affect the joints and bones due to an abnormal pull causing the joint to move in an unnatural pattern. The stronger muscles will cause the joint to pull in that direction causing a stretching of the opposing ligaments and a tightening of the supporting ones. These can lead to chronic pain and an unnatural wearing of the bones. A balanced strength training program will help to counter these effects by strengthening the weaker muscles to balance them with their counterparts. Precautions for Strength Training Strength training is a great tool for injury prevention. Becoming injured during strength training obviously defeats this purpose. To avoid injury it is essential that proper form be used in all exercises. Keeping the body in proper alignment while exercising will minimize the injury chances. Starting with light weights or resistance and developing proper form before increasing the resistance is important. When increasing the resistance it is important to do so in small increments and only when the desired number of repetitions can be performed in correct form. Rest plays a crucial role in the efficiency and safety of a training program. Performing strength training exercises for the same muscle groups without adequate rest between the training sessions can lead to overtraining. Overtraining will result in the muscles being unable to repair properly and not being ready for additional work. This can lead to acute or chronic injuries. The muscles repair and become stronger during rest, not during the workout. Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, please visit The Stretching Institute. Stretching and the Warm up-Are You Confused? by Brad Walker Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up. Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether. This is a very important issue and needs to be clarified immediately. The rest of this article is dedicated to dispelling some common myths and misconceptions about stretching and its' role as part of the warm up. What has Science got to say? Stretching and its effect on physical performance and injury prevention is something that just can't be measured scientifically. Sure you can measure the effect of stretching on flexibility with simple tests like the "Sit and Reach" test, but then to determine how that affects athletic performance or injury susceptibility is near impossible. One of the more recent studies on stretching supports this view by concluding; "Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury." (The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon) To put the above quote in layman's terms; there hasn't been enough studies done and the studies that have been done are not specific or consistent enough. For the most comprehensive assessment and conclusion of research done on the affects of stretching I suggest you have a read through the following article, The Truth about Stretching. The Greatest Misconception Stretching, as part of the warm up! Here's the key: Stretching is a critical part of the warm up, but stretching is NOT the warm up. Don't make the mistake of thinking that doing a few stretches constitutes a warm up. An effective warm up has a number of very important key elements, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity. Identifying the components of an effective and safe warm up, and executing them in the correct order is critical. Remember, stretching is only one part of an effective warm up and its' place in the warm up routine is specific and dependant on the other components. The four key elements that should be included to ensure an effective and complete warm up are: 1. The general warm up 2. Static stretching 3. The sports specific warm up 4. Dynamic stretching Please note; dynamic stretching carries with it a high risk of injury if used incorrectly. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established. All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. So what conclusions can we make? Stretching is beneficial, when used correctly. However, as with most activities there are rules and guidelines to ensure that they are safe, and stretching is no exception. Stretching can be extremely dangerous and harmful if used incorrectly. Remember, stretching is just one very important component that assists to reduce the risk of injury and improve athletic performance. The best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, please visit The Stretching Institute. Abs-solutely Incorrect by Adrian Birkby CSCS MPT Core conditioning is one of the big buzzwords and moneymaking rackets in the fitness industry today. Whilst there is a need for a strong core whether you’re an athlete or a desk clerk, a lot of money has been made from a lot of lies regarding the core, especially the abs! There are probably more gadgets, books and DVDs on the abs than any other single body part. One would think that given the wealth of material available everyone who exercises will have the classic six pack abs look. So where are we going wrong? First of all, the vast majority of people I know with six pack abs have done little or no work to get or maintain them! (How many abs infomercials tell you that?!) Genetics has a huge role. Anyone with naturally low body fat generally has them. It’s quite simple, the less fat around your abs, the easier it is to see the underlying muscle. You can exercise your abs all you like and increase their size but without a low body fat percentage they will not be visible. Of course abs infomercials tell you if you buy their book or their machine you’ll have great abs in no time. Most of these don’t work. Let’s take a look at some of the typical abdominal myths that are floating around. Spot Reduction “If you want to get rid of body fat around the abdominal area you’ve got to burn it off by exercising that area.” Classic mistake, so called spot reduction has no scientific basis. The body gets rid of abdominal fat the same way it gets rid of any other fat, by losing fat mass in general with an appropriate exercise and nutrition program. In general, excess calories are stored as fat around the abdominal area in men and on the hips and buttocks in women. Doing lots of exercise for the abs will help build nice looking abs but they won’t be visible until enough fat is out of the way. Hundreds of Crunches “You need to do hundreds of sit-ups and crunches to get nice abs” I’m continuingly amazed at the number of people who do six to twelve reps in all exercises to build muscle, then go ahead and perform an insanely huge number of sit-ups usually by the hundred. If you know six to twelve reps are required to build muscle in all other muscle groups why not apply the same logic to your abs? It has the same logic as performing step aerobics to build huge legs! Once the set time goes over two minutes, the exercise is aerobic. Further more, performing six to twelve reps builds strength and size by growing the type two muscle fibres, by doing a huge number of sit-ups or crunches you will atrophy the type two muscle fibres and grow the type 1 fibres (associated with endurance). Type one fibres do not make for a strong or enhanced looking six pack. Finally performing a huge number of exercises on one side of a joint only causes a muscular imbalance. In this case the imbalance lies between the abs and the lower back, thus helping to encourage injuries in the lower back. Daily Workout “If you want nice abs you have to work them every day” This approach generally doesn’t allow your body to recover from the previous workout and will eventually lead to overtraining. The only way it won’t is if the intensity and volume of the exercises are low enough to allow a daily workout without overtraining, if so, they aren’t going to do much to improve your abs. Upper and Lower Abs “Exercises for your upper abs, exercises for your lower abs” The rectus abdominis is one muscle. The so called upper abs and lower abs are different ends of the same muscle. Exercises that are supposed to work the upper abs or the lower abs selectively are actually working the whole of the abs, it’s impossible to contract half a muscle. They differ in how the muscles are recruited neurologically; there could be a difference in some of the muscle fibres that are recruited or they could cause the muscle to exert force from a different angle and for this reason, it’s good to use a variety of different exercises rather than sticking with same ones all the time. It’s worth noting that if you have a healthy body composition, you probably still won’t be able to see your abs. The classic six pack look requires a much lower body fat percentage than what is considered healthy for the average person. They are still attainable with hard work but don’t worry if you don’t have them. Finally, don’t get carried away with training the abs and forget the other muscles in the core: the obliques (sides of the waist) and spinal erectors (lower back). For optimal development they all need adequate exercise. For further guidance on this subject and to have it applied to your individual needs in a workout go to www.alternativepersonaltraining.co.uk, we’ll be glad to help you. Adrian Birkby CSCS MPT Are you testing the results of your training program or are you just hoping and guessing at the outcomes? Do you think we are able to continually bring home world championships by not following a carefully designed workout schedule? The quick answer is NO. Every set, rep and selected exercise is considered based on the relationship to the ultimate goal-personal bests. We use clearly established test days throughout the training schedule. Once every four to six weeks a mechanism to evaluate the effectiveness of our schedule is put into effect. Is your squat lift poundage actually going upward or are you stagnated? Can you Military press more now than two months ago? Is anything better now? You will not know unless you test. Without periodic tests, you are wasting your time and energy on a potentially non-productive workout schedule. In each training session, a set goal is established or should be established. At the end of the particular series of training sessions in the mesocycle, measurable results should be obtained. If they are not what you expected then changes to the program are necessary if you want to achieve your goals. Building regularly scheduled test days into your strength training program results in these direct benefits: *It measures the validity of the strength program design. Depending on the mesocycle we test on a regularly scheduled basis in all of our lifts; consider doing so in your program and see just how you stand relative to the final objectives of the year. If you aren't measuring, you don't know where you're at. By Daniel Pare, N.C.C.P., C.S.O., C.S.P.S., C.S.T.S. Runners, why would you strength train? This article is going to explain what is happening when you are running and why you should consider strength training to help you become a better runner with fewer injuries. I have several members who are long distance runners (5Km +) and since they have started strength training they find long distance running a lot easier. Why is that? When you run, every step you take increases the compression on the knee joint and this makes things worse when one is not running properly. You should be running from heels to toes and a lot of people do not have enough overall body strength to run adequately. The more bouncing you are generating when landing, the more conditioned you must become. The knee joint needs to become stronger. How are we going to do this? “Strength Training” You want to train to become strong and if you body build you are going to be training to become big and the last thing that you want is extra muscle mass. Let me be more specific. Since your knee joint is going to be taking quite the beating, squats (full depth) should be emphasized. Now, why full depth squats, after all we are not squatting that low when running? That is correct. What we need to realize is that the deeper one squats the stronger the abdominal muscles, the hamstrings and other key muscles need to be. I suggest you begin by doing 10 reps of squats. When you are fully capable of doing those 10 reps, you put a barbell on your back and you begin to squat. The objective is to squat up to your own body weight on the barbell for sets of 5 reps. Remember; we are strengthening the knee joint and more than 5 reps will not strengthen the knee joint, but actually weaken it! If you become much stronger than you are right now (not bigger!) it will be much easier for you to run the distance. Here are a few key exercises you should consider; the squat (full depth), power clean, power snatch and deadlift. Can you work on your upper body? Sure why not, but remember that the more muscle mass you are intending on building, the more at a disadvantage you will be. The reps should be left at 5 per set at best. Make sure that you become stronger and not bigger. The stronger you become the easier it will be to run. Enjoy your running and go the distance. Daniel Pare Keeping your body well hydrated throughout the day is the key to staying healthy. Water predominates and regulates basic cellular functions in all of our organs. Some scientists estimate that it makes up 70% of the body. Are you getting enough water to keep yourself strong and healthy? This critical ingredient to life helps to remove the left over waste products that result from living as it washes and flushes them away. Not only does it transport the waste away it brings in nutrients that make the cells grow. Drinking enough water each day will increase your ability to digest the food you eat and perhaps even lower blood pressure. It helps to regulate your body’s temperature control mechanism regardless of whether the environment is hot or cold. Some believe that being well hydrated decreases stress and lessens the effects of depression for some people. For those who are trying to lose weight, filling their stomachs with an adequate supply of water quenches their appetite while at the same time metabolizing the fat in the body. Many people have also found they are less constipated and irritable if they’ve had the right amount of water during the day. If your urine looks like pale lemonade or nearly clear then you are getting enough for that particular time. However if you are about to participate in a sporting activity then you need to add more fluids to your pre-meet contest in order to stay hydrated. Not only before but during the contest your body will require water or a sports drink to keep the electrolytes in the proper balance for optimum performance. You’ll know if you’re not getting enough water because your urine will be the color of apple juice. When it’s this color it’s time to get more healthy fluids into the system or your mental and physical capabilities will deteriorate. Water helps lower blood viscosity making it flow easier within the circulatory system by not being so thick and gooey. It can also help reduce those low grade headaches many people get during the day. Chances are pretty fair this is caused by a lack of enough water and simply getting a drink or two will decrease the headache. Too much water on the other hand can be life threatening due to the effects it has on the sodium balance at the cellular levels. Although not a common occurrence hyponatremia must be a consideration if someone has engaged in a lengthy endurance event or has taken in a high quantity of water. Symptoms of hyponatremia include headache, muscle cramps, alterations in their mental state and a dullness of thinking abilities. Coma followed by death is a distinct possibility for an athlete or person suffering from hyponatremia without medical intervention. Medical care is essential if they are to survive the incident. The symptoms in some cases resemble those of dehydration. However what the hyponatremia victim needs is not more water but a concentration of essential salts and electrolytes in order to survive. Summary Drink enough to keep your urine clear or a pale yellow. Once you notice you’re thirsty you are already behind the hydration curve because thirst is a slow indicator of the correct amount of fluids in your body. Biceps muscle activation and its relationship to hand positioning during the biceps curl exercise In Principles and Practices of Resistance Training by Stone, Mike, Meg, and Sands, William. they wrote about the scientific evidence supporting task specificity of the motor units (MU). The specific activity of the MU depended on the action and movement pattern the muscle was undertaking, force production, the rate of force development and the velocity necessary to complete a movement.’ The example cited involved the bicep curl. Evidently, when the bicep brachii contracts during flexion, the MU’s in the lateral portion of the long head are the preferred muscle fibers. Supination of the forearm during the movement activates the MU’s of the medial portion of the muscle. They also found that certain MU’s become more involved during different movements of the body part. For example, the brachialis and the biceps have different thresholds of activation that are dependent on the type of contraction. i.e. concentric vs. eccentric. Speed of movement further determines the threshold levels of the various muscle fibers. This means that training with various contractions, speeds and angles of motions will heighten the development of the muscle groups. |
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