Friday, April 10, 2015

The Crow's Gym Thoughts: Vol. 27

Crow's #Gym Vol. 27
Feed the furnace between sets. So many people love the pump, and they forget about the burn. After a good "set" with weights you require a rest period on your muscle group of at least equal the time you were putting stress on the muscle group. One of my favorite tricks is to "take a walk" because your body is already a "calorie furnace" taking a walk around the gym between sets might make your workout longer, but it will give you time to smile and make friends, as well as burn a few extra calories between sets.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Compound Movements
Compound movements are any of a series of bodybuilding exercises which are very basic and nature, and in many cases increase the levels of growth hormone in the body. Basic examples of compound movements are deadlifts, squats, and the barbell bench press.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Chins (Pull-Ups or Chin-Ups)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms
Starting Position:
1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
2. Your arms should be fully extended and your ankles crossed.
The Movement:
1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
2. Pause for a second or two; then slowly lower back to the starting position.
Tips:
• Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
• Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
• Ensure your trunk and thighs maintain a straight line.
• Do not shorten the return phase of the movement - extend your arms fully.
Variations:
Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.
Close grip: This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder width apart.
Parallel grip: This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.