Thursday, March 26, 2015

The Crow's Gym Thoughts: Vol. 17

Crow's #Gym Vol. 17
The good news is that you will always be able to find an expert that will tell you that working out too much is worse than not working out at all. The bad news is that those aren't your only two choices. There is a lot of area between "working out too much" and "not working out at all" and since you are probably kicking back looking for excuses not to work out, I think your risk of "working out too much" is pretty slim. Please feel free to prove me wrong.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Body Composition
For bodybuilders, the amount they weigh is not important, but their body composition is. For example, a person may be 5'10 and 300 lbs, but if they are 40% body fat, these stats are not as impressive for the judging booth. Bodybuilders worry less about their weight and more about their body composition, which is defined as the ration between lean body mass (muscle, bone, and connective tissue), body fat, and water. Never be afraid to eat, though. One of the best ways to gain lean muscle mass is to eat a lot and let your body fat levels rise in order to do so. This said, don't let your bulking stage get out of control. It is essential that you keep your total body fat percentage close to what you would like it to be after your cutting stage. It is very difficult, if not impossible to gain muscle mass while simultaneously cutting body fat. Although they have said this is possible with the use of human growth hormone (HGH), it is really not essential. Be patient, muscles come in time.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Triceps Extension (Barbell Laying)
Target MusclesTriceps (Especially the outer and medial heads),  Brachioradialis
Starting Position:
1. Lie on your back on a fIat bench. If you have an excessive arch in  your back, place your feet on the end of the bench or on a low step.
2. Hold the bar with your hands slightly less than shoulder-width apart,  palms facing forwards.
3. The bar should be positioned directly over your head with your arms  fully extended.
The Movement:
1. Keeping your upper arms absolutely stationary, bend your elbows as  you lower the bar until it just touches your forehead.
2. Hold for a count of two; then straighten your arms back to the starting  position.
Tips:
• For maximum muscle development, straighten your arms fully at the  end of the movement.
• Keep your elbows perfectly still - do not allow them to move out to the  sides, or backwards with the bar.
• Keep your lower back firmly down on the bench.
• Lower the bar as far back as you safely can to achieve the greatest  ROM.
Variations:
EZ-bar: The movement may be performed with either a straight bar or an EZ-bar. The  EZ-bar places your forearms midway between supination and neutral, which  you may find more comfortable.
Lying dumbbell triceps extension: Use a dumbbell instead of a barbell, placing your hands against the inner  side of one of the end plates. You may also perform this exercise holding a  pair of dumbbells, palms facing each other.
Lying single-arm triceps extension: Perform the movement using a dumbbell (as above), one arm at a time,  palms facing inwards. You may use your free hand to steady your working  elbow.