Tuesday, May 12, 2015

The Crow's Gym Thoughts: Vol. 44

Crow's #Gym Vol. 44
Stop chasing dragons. There are urban legends in the gym just like there are on the internet, at work, or anywhere else. Most of these urban legends are because you personally want to believe them and all they will do is keep you from doing the right things to accomplish your goals. Some of them are true, but the truth itself is a little twisted. Identifying them doesn't take a lot of hard work either, it really just takes common sense most of the time. Hard work, determination, and unfortunately for those that have a short attention span, time are what it takes to get there from here.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
The International Federation of Bodybuilders. Founded in 1946 by bodybuilding moguls Joe and Ben Weider. With approximately 150 participating nations, the IFBB proves that bodybuilding is one of the most popular of all sports internatinally. Through its memeber national federations, the IFBB oversees competition in each nation. It directly administers amateur and professional competitions for men and women, as well as mixed pairs, internationally.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Pull-down (Machine)
Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the grips of the seated pull down machine with your palms facing forward.
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 down towards your shoulders with your elbows extended outward, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
• 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..
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.