Ng Body

Using these three criteria, we rate several of the main body composition assessment methods below. 1. Body mass index. Some facilities use body mass index, determined by height squared (in cm) h- weight (in kg), as an index of body composition. Although this method is easy, since it determines only the relationship between height and weight with no regard forthe composition of that weight, the Body Mass Index does not provide an accurate assessment of body composition. 2. Skinfold testing....

Deadlift

Ever wonder why you don't see many people doing deadlifts Two reasons 1. Deadlifts are brutally hard. It's tough to imagine another lift besides the squat that's as physically draining as the dead- lift. And, as we've already established, the more difficult the lift, the less inclined people are to do it. 2. Unfortunately, like the squat, the deadlift also has a reputation for being somewhat perilous. Now, don't get us wrong if you suffer from a disk herniation or any other type of serious...

Telle Flys

(chest, front delts, triceps) We got this one from renowned trainer Jerry Telle, who specializes in increasing the muscular overload of an exercise. To begin, select a weight that is substantially heavier than you normally use to do dumbbell flys (if you usually use 20s, try 40s instead). Next, lie back on a bench, and press the dumbbells up into position over your chest. Now, bend your elbows slightly, and work the weights down in a wide, arcing motion. When your arms are even with the level...

Determining Energycalorie Needs

Are 200 pounds, you need to eat 200 X 20 kcal, or 4,000 kcal. While these strategies are pretty basic and simple to apply, they don't take into account your personal lifestyle, training habits, etc. To remedy this, we're going to use a formula that's a bit more complex.While it lacks simplicity, our formula offers a much more detailed and individualized approach that can be tweaked based on your daily activity levels and training schedule. At this point, you'll need some paper, a writing...

You Dont Know Squat

The squat has been called the king of all exercises. It's a lift that is virtually unparalleled in terms of its ability to bring about improvements in strength and power. Unfortunately, to some, it also carries with it the stigma of being dangerous. Some say that it places unnecessary strain on the knees and lower back. But the truth is, it only does so if you're using more weight than you can handle, and or sloppy form. The fact is, when done properly, the squat is among the safest and most...

Squatting Ectomorph Style

Work on improving flexibility around the hips, knees, ankles, and lower back see Chapter 6 . Be sure to correct any existing weaknesses imbalances before you attempt any heavy loading. To target the quads, use either a high-bar back squat, and do not surpass a 45-degree forward lean, or do front squats. To target the glutes, hamstrings, and spinal erectors, try low-bar box squats. Turning the toes out slightly can help improve range but shouldn't be used as a crutch for poor flexibility....