Friday, October 21, 2016

The Crow's Gym Thoughts: Vol. 249

Crow's #Gym Vol. 249
Bulking season is upon us. Whether you do it because you plan to put on some mass, or you are doing it because colder weather and more clothing creates a great place to hide the extra flab, you can rest assured that most of us are bulking right now. Don't let it get out of hand though, because the road back to lean gets harder every year. One trick is to bulk up and straighten out the ship for New Years like I usually do. Then you can bulk up again and get back in shape for summer. It gives you the cheat time, the muscle load time, and it doesn't kill you to get the excess off again. Why not give it a try this year?

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Pump
A commonly used bodybuilding term is "the pump". "The pump" occurs when your muscles swell up beyond their normal size by a considerable amount. Looking at yourself in the mirror, you will look bigger, and likely show appear more vascular and defined as well as being more confident in yourself. This pump is normally fast to achieve and shouldn't take much more than four sets. I find a really good way to pump up is to do pushups until I reach failure, and normally my chest will look bigger than ever. A good pump can be felt and noticed throughout the entire workout if done properly. Oxygen and nutrients will continually to be brought into the area being exercised during intense weight training activity. Blood is forced into the area being exercised but not drawn out. This extra blood stays in there for some period, causing it to swell and appear noticeably bigger. A reason why many people like to pump up before they pose for a picture is to take advantage of this difference in size which occurs. See also Bodybuilder's High

Exercise of the Day from The Health Whacko Gym Encyclopedia of Arm Exercises ..
Triceps Kickback (PowerBlocks Kneeling)
Target Muscles: Triceps (Especially the outer and medial heads)
Starting Position:
1. Hold a PowerBlock (or Dumbbell) in one hand.
2. Bend forwards from the waist until your torso is parallel to the floor.
3. Place your other hand and knee on a bench to stabilize yourself - your  back should be flat and horizontal.
4. Bend the working arm to 90° at the elbow and bring it up so that your  upper arm is parallel to and close to the side of your body, and the  PowerBlock (or Dumbbell) is hanging straight down below the elbow.
The Movement:
1. Keeping your elbow stationary, extend your arm backwards until your  arm is straight and horizontal.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
1. Extend your arm under control - do not swing the PowerBlock (or Dumbbell) back.
2. Keep your upper arm fixed. Only your forearm moves.
3. Keep your lower back flat and still.
4. Use a relatively light weight as the exercise is harder to perform than  many people imagine