If you want to continue to build strength, it's time to make a difference in the training plan!
Author: Alex Savva
Some watch the news by reading the morning newspapers, others do it online, and some watch TV. I prefer to learn news from scientific journals, especially those that are devoted to physical culture and sports.
Recently, I caught sight of the scientific work, which studied the effect of intensity of the load and the choice of exercises on muscle hypertrophy and strength indicators. The results were published in the Journal of Strength and Functional Training. They say that with the help of constant intensity of the load (about the same working weight), but a variety of exercises, it was possible to achieve a greater increase in strength indicators than in the control group. The set of muscle mass was the same in all groups, provided that the intensity of the load reached the required minimum.
Next is a list of six exercises – some in combination with high-intensity training – which you probably never tried before. In an effort to find new incentives and replace movements that have long lost their effectiveness, I offer six favorite exercises for each of the body's major parts.
1. Chest – Bench press with a dumbbell turn at 180 degrees
If you, like me, have suffered from rupture of the pectoral muscles during the bench press, you will agree that the bar press is not ideal. I also found that my shoulders have a hard time when I do a bench press on a horizontal and inclined bench, so I prefer the option with dumbbells.
But I do not dwell on the standard bench press. I add the rotation literally to take advantage of the spin-on or reverse grip. A study in my native Toronto study showed that when subjects use a supine grip during isometric restraint in a bench press, intensified activation of the upper sections of large pectoral muscles occurs in comparison with the usual penetrated grip.
In training: Perform the first three exercises of breast training, do approaches from 8-12 repetitions. First, master the technique, then go to a serious tonnage. The working weight that you normally take in the dumbbell bench press on a horizontal bench is likely to prove too heavy.
- Lay down on a horizontal bench, holding the dumbbells with a standard grip (palms forward). Straighten your arms above the chest.
2. Shoulders – Single-articulated arm lifts in the style of 21
This triset connects three single-joint movements with dumbbells, and you do 7 repetitions in each. A great option for completing the training session. Remember that at first the weight should be easy so you can learn the right technique. To get the most out of every repetition, you need a strong connection of the brain with the muscles.
In training: Do the last trice after completing all the wrist straps and one-joint exercises for each delt head. This is more than an exercise with a pamp effect. Do 3 approach on 21 repetition.
- Start in a slight slope forward, the muscles of the body tensed. Do not look up.
3. Biceps and forearms – Sittman's Bendings
Hardly anyone does this exercise, although it would be exactly worth it! Since you work your biceps while moving up, and your forearms in the descending phase, Sottmann's bendings are a complete exercise for the biceps and forearm. In the positive phase (when you raise the projectile), focus on the biceps, and in the eccentric phase, pay attention to the brachial muscle.
In training: Bendings of Zottmann can become a bridge between training biceps and forearms. Since the exercise can not be done with extreme tonnage, put it in the end of the biceps training, if there is no goal to accentuate the forearm.
- Take the dumbbells with a supine (bottom) grip, and raise your arms in the usual way. Press your elbows to the sides.
4. Legs – Bunnies squatting on the box
Turn the basic squats into a super-exercise that will burn the leg muscles and make them grow! This simple technique will increase the time under load and shift the emphasis to the critical lower part of the range of motion. By combining partial and full-amplitude sit-ups, you will achieve maximum participation of the buttocks and muscles of the back surface, which at the same time will make you stronger in any other variant of squats.
In training: If you do not train for strength, use this technique at the very beginning of the workout and do several approaches to 6-10 repetitions. Repetition consists of full-amplitude and partial squats. If you are training for strength, first do the traditional sit-ups, and then try this option, reducing the total number of approaches.
- Put a box (step-platform or bench) in the frame for squats a few dozen centimeters behind. Take the starting position by loading the bar onto the trapezoid. The height of the box should be just below the level of the knee joints.
5. Back – rod rod from the platform
Start pulling from a full stop on the bottom, which rises above the floor, breaks the exercise into a concentric and eccentric phase and forces you to connect more muscle fibers to generate maximum power, development and growth. As the rod touches the platform, the potential energy of the stretching muscles is released. This complicates the initial phase of traction, because you make it from a complete stop, as a traditional setup. This technique will exactly increase the thickness of your back.
In training: Do the exercise first, 3 approach on 6-10 repetitions. Make sure that you do not round your lower back; if this occurs, end the approach immediately.
- Put the safety crossbar of the power frame at the mid-calf level and place the neck on them.
Option. If you want to complicate the task, attach the expanders to the edges of the bar. So you change the trajectory of motion and add a progressive load during the traction phase. The higher you raise the shell, the harder it becomes. In the descending phase, the load begins to decrease.
6. Triceps – Push-ups on V-shaped bars
In this exercise, you perform the usual push-ups on the uneven bars with your own weight, but during the extension of your arms, transfer the body weight first to one side, and then to the other. This will create a little more overload than during standard push-ups with own weight.
In training: If you are too easily given push-ups with your own weight, put this exercise at the end of the triceps workout. If it's too difficult, do it sooner. Perform an 3 approach on 8-12 repetitions.