Wednesday, May 27, 2015

The Crow's Gym Thoughts: Vol. 53

Crow's #Gym Vol. 53
One rep, one set at a time. I know I get into debates with myself whenever I am being particularly lazy, and don't let anyone fool you, we ALL get lazy at one time or another. The worst is when you manage to convince yourself that you've done enough, or worse than that when you can "do a little less" because you will make up for it. This never works folks. The attitude that I can just do 6 reps here because I still have another set, or the next group I will really push myself but I am gong to skip this last set. The only thing your mind needs to know is, one more rep and one more set. No making bargains with yourself, it's self defeating!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Negative (Rep): The downward half of a repetition, also known as the eccentric contraction. By placing resistance on the negative half of the movement, you can induce a high degree of muscular hypertrophy.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Bench Press (Smith-Machine Incline)
Target MusclesPectoralis major (upper chest), Anterior deltoids, Triceps, Pectoralis major
Starting Position:
1. Lay on an incline bench angled from 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
2. Hold the bar with your hands shoulder width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.
The Movement:
1. Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
2. The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
3. Push the bar back to the starting position.
• Do not arch your back as you push the bar upwards. This risks lower-back strain.
• Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
• The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.