Wednesday, June 10, 2015

The Crow's Gym Thoughts: Vol. 62

Crow's #Gym Vol. 62
Grow or go. The old saying makes a lot of sense when lifting weight. You either get stronger or you don't. You either start lifting more weight or you don't. You have to set some realistic goals for strength increases, and that also includes weight increases. If you get stuck on a certain weight try strip sets for a couple of weeks. Start at the weight you get stuck on. Do it to failure, and then immediately do 50% of that weight to failure. Sets of 4 for a couple of weeks and you will be shocked how easily you will power past that weight in the pyramid.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Plates
The flat discs placed on the ends of the barbell and dumbbell bars to increase the weight of the apparatus. Although some plates are made from vinyl - covered concrete, the best and most durable plates are manufactured from metal.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Fly (Cable Standard)
Target MusclesPectoralis major (mid chest), Anterior deltoids
Starting Position:
1. Attach the handles to two mid level pulley machines.
2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
3. Bend forwards slightly from the waist and maintain this position throughout the exercise.
The Movement:
1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your chest.
2. When the handles meet, squeeze your pectorals hard and hold for a count of two.
3. Slowly return the handles to the starting position.
Tips:
• Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
• Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
• You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.