Sunday, October 25, 2015

The Crow's Gym Thoughts: Vol. 134

Crow's #Gym Vol. 134
My favorite day at the gym changes constantly and it really just has to do with which muscle group appears to be getting the best results at the time. Today is my back & shoulders day which currently is my least favorite so as I am writing this I am fighting off the urges to do a cardio day, or some other excuse not to work my back & shoulders. If you have read my thoughts for a while you know that back & have been my favorite at one time or another, and currently legs & core are my favorite and EVERYONE has hated those at one time or another. The trick is to remember the most important thing to tell yourself. Shut the f*** up and do it!

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Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Body Composition
For bodybuilders, the amount they weigh is not important, but their body composition is. For example, a person may be 5'10 and 300 lbs, but if they are 40% body fat, these stats are not as impressive for the judging booth. Bodybuilders worry less about their weight and more about their body composition, which is defined as the ration between lean body mass (muscle, bone, and connective tissue), body fat, and water. Never be afraid to eat, though. One of the best ways to gain lean muscle mass is to eat a lot and let your body fat levels rise in order to do so. This said, don't let your bulking stage get out of control. It is essential that you keep your total body fat percentage close to what you would like it to be after your cutting stage. It is very difficult, if not impossible to gain muscle mass while simultaneously cutting body fat. Although they have said this is possible with the use of human growth hormone (HGH), it is really not essential. Be patient, muscles come in time.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Shoulder Exercises ..
Press (Seated Machine)
Target MusclesAnterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)
Starting Position:
1. Sit at a shoulder press machine
2. Place your hands on the handles with a shoulder width grip.
The Movement:
1. Press the handles upwards, straightening your arms but do not lock out your elbows. Hold momentarily.
2. Lower the handles slowly back to the starting position.
Tips:
• Keep your torso upright - don't lean backwards or arch your spine as you press the cables upwards as this will strain your lower back.
• Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt.
• Don't shorten the movement.