Its time to program the smart way using these tips and template.Here are my suggestions for creating a solid lifting routine.I cant teach anyone a decades worth of anatomy and kinesiology, but I can help point you in the right direction.As for the common sense, if you dont have that, blame your parents and the genetics they passed on to you.
Good for them. The average athlete doesnt need 20-25 sets for chest twice a week. Hammering your muscles into submission will not make them grow more. Once muscle protein synthesis is peaked, adding more reps or sets isnt going to create more growth. ![]() If you value your shoulder health, and understand anatomy, you already know why I advise twice as much pulling volume as pushing. You have only a few major pushers on the torso (pec major, anterior deltoid, serratus anterior, subscapularis), but you have a ton of pullers (lats, posterior delts, traps, rhomboids, and three of the four rotator cuff muscles). Deadlifts alone dont count - they do not actively flex the knee joint and dont recruit the entire hamstring complex. The literature shows that the greatest modifiable factor to ACL injuries is from a poor ham:quad strength ratio. The long head of the tris originates on the scapula and assists in shoulder extension. Movements such as French presses, rolling dumbbellextensions, and rolling cable pressdowns are good choices. Likewise, each time you train biceps, I advise either an incline curl type of movement or a movement that ends with 20-30 degrees of shoulder flexion like the standing barbell curl. Squats deeper than 100 degree knee flexion are of no greater benefit to strength or hypertrophy. Same goes for any shoulder press or lat pull behind your head. This is by no means a comprehensive list, nor is it a best exercises list, necessarily, but its the group of movements that I feel (based on EMG data and the risk vs. He won 3 national titles in the 132 and 148 pound weight classes, hitting a personal best 420 pound bench press. Web page addresses and e-mail addresses turn into links automatically. I made a workout with one of each exercise and I am unsure if that mean I need to still add hyperextension or if one of the other exercises is all I need.
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