Wednesday, April 8, 2015

The Crow's Gym Thoughts: Vol. 25

Crow's #Gym Vol. 25
Bigger muscles burn more fat. That's not exactly a new theory, but it has to be explained so many times I made it a rule. For every pound of muscle you put on yourself it is that many more calories your body goes through a day. Women always say they don't want to be muscle-ee and men say they don't want to be a meathead. Ok then, be fat, or eat very little. I like my metabolism big!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Clip
The clamp used to hold plates securely in place on a barbell or dumbbell bar. The cylindrical metal clamps are held in place on the bar by means of a set screw threaded through the collar and tightened securely against the bar. Inside collars keep the plates from sliding inward and injuring your hands, while outside collars keep plates from sliding off the barbell in the middle of an exercise.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Pull-Down (Wide Grip)
Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement and extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations:
Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.