Dumbbell work

10.120 Dumbbells are usually used for detail exercises which have very limited, if any application for the typical hard gainer whose priority is to build substantial size and strength. Barbells, generally speaking, have a tradition for being used for the big and most useful movements. If you have in mind doing the pec fly, lateral raise, concentration curl, triceps kickback and akin exercises with dumbbells, the 'bells will harm your training progress. But if, for example, you use them for...

Difficulttohandle objects

10.145 You may want to follow the examples of Dr. Ken Leistner and Kim Wood and get yourself an odd-shaped and perhaps bulky object for some fun, challenging and potentially productive holding, lifting or carrying, to finish off a workout. A thick bar is just a starter. Logs, logs with handles attached, beams with handles attached, and sandbags can be used. But be very careful not to over-extend yourself, use poor lifting form, get your toes caught under an object that crashes to the floor, or...

Dietary fiber

20.61 If you eat adequately of unrefined carbohydrates, and do not abuse your body with junk food, you should get plenty of fiber in your diet. Fiber is crucially important for good bowel habits. You should have at least one bulky bowel movement each day. Adjust your fiber intake until this regularity is the norm. is regularity is essential for getting waste products out of your digestive tract quickly, before they can do any harm. 20.62 Some itemized high-protein diets published in...

Other interpretations of intensity cycling

7.107 A compromise some people may want to pursue is to have two cycles running concurrently. Half of your exercises could be in the intensive stage while the others are only just starting on a new cycle. An advantage of this is that only half your exercises would get full-bore treatment at one time, so your recovery system would get less of a beating than it would if all exercises were to the hilt at the same time. 7.108 An extension of this approach is to have each exercise running in its own...

Conditions to satisfy before trying bodybuilding supplements

20.119 You must have the fundamentals in place before you go experimenting with only possibly useful extras. No supplement will compensate for a diet deficient in a major component. Here are the fundamentals to get in place a. Daily satisfaction of your caloric needs. b. Satisfaction of your daily caloric needs through five or six evenly spaced, evenly sized, easy digested meals. c. Daily satisfaction of your full sleep requirements. d. Production of muscle and might gains through the...

How to react to signs of overtraining

14.26 If you are alert to the symptoms of overtraining, and become aware as soon as you are starting to overdo your training, you have the opportunity to nip overtraining in the bud. Stay out of the gym an extra couple of days before your next workout, rest and sleep a bit more, pay more attention to nutrition, and then reduce your work sets when back in the gym. 14.27 If you need to plug in an extra day or two of rest between workouts on a regular basis, revise your whole training program so...

Bench press alternatives

10.94 e parallel bar dip works more muscle than does the bench press. Prior to bench pressing benches becoming standard fare in gyms, in the fifties, the parallel bar dip was a very popular exercise (as was the strict overhead press). hereafter the bench press became a hugely popular exercise. e bench press is a very good exercise, but its degree of popularity today is excessive relative to the merits of the exercise. e parallel bar dip is potentially an excellent exercise, and one that does...

Strength targets

4.43 Male hard gainers who build to being able to squat 400 pounds, bench press 300 and deadlift 500 for single lifts in good form are much more impressive, relative to the genetic material being worked with, than are the easy-gaining elite. 4.44 e 400, 300 and 500 numbers, for a man of 59 and a solid 190 pounds or so, roughly translate to a 16-inch arm and 45-inch chest, with other girths in proportion. Percentage wise, and relative to bodyweight, these 400, 300 and 500 numbers roughly...

Constant working poundages

7.123 As John McKean explained to me, some of today's old timers, when they were in their prime, used constant working poundages for most of their training. McKean has extensive experience in competitive Olympic weight-lifting, powerlifting and all-round lifting, with the latter being his current focus. A constant poundage means a fixed weight for each exercise, not the same poundage for all exercises. 7.124 is approach ties in with what was explained towards the end of the segment Little Gems,...

The squat

10.45 e squat is potentially the most productive single exercise you can do providing you can perform it safely and progressively. e more efficiently you squat, the greater the potential benefits you can extract from it. How efficiently you squat is mostly a result of your relative torso and leg lengths, and relative femur and tibia lengths. While some people have much better mechanics for squatting than others, most people can squat well enough to obtain great benefits from the exercise, if...