From the dawn of weight training, the most sought-after muscle group has been the biceps. There is nothing like the peak of a biceps muscle towering over the body like a mountain peak. It is admired as such. Perhaps it is because our arms are the most exposed of all the muscle groups that they should be the most desired to build. They are actually the smallest in comparison to the other muscle groups of the body. The biceps consist of two heads, the long head and the short head. Both heads are generally engaged in biceps exercises as well as several back exercises such as chin-ups. The long head is developed to bear the weight load of heavier biceps exercises, while the short head is that much-desired peak that is built as the muscle fibers tear each time that one trains them. Picture a layering of muscle fibers just as an onion is layered. Each time you train your biceps, or any muscle for that matter, you tear fibers. The fibers heal as we rest and sleep. During this recovery stage the muscle repairs and grows in a layered, expansive way, further developing the belly of the muscle. Picture scar tissue as it builds in a similar fashion. It raises in a layered repair.
Feel the Contraction
It is important to feel the contraction of the muscle as you train it, and that is easily done in any biceps motion. The motion should consist of a positive ascension, a static, or holding position, and a negative descending motion. All should be preformed slowly, contracting the muscle fibers as you ascend and descend. The static, or holding position is only for a second or two, but I still recommend squeezing or flexing the biceps in that brief position.
If you haven’t had the opportunity to read about my method of training, here is a brief overview:
30s WEEK: 30s Week implements a high repetition of 30 reps per exercise. It requires a lighter weight that can be executed with good form throughout all 30 repetitions. Make no mistake, weights may feel light at first, but by the 20th rep, your muscles will be screaming, and the final 10 reps will seem miles away. This type of high rep workout is designed for a maximum burn deep within the muscle belly, while giving tendons, ligaments, and joints much-needed rest, while conditioning them at the same time. I’ll usually do 4-5 exercises per body part on a given day, multiplied by 2-3 sets per exercise. I personally find that our limbs respond best to 30s Week.
SUPERSETS: Supersets are comprised of two different movements and body parts, combined rapidly, and executed together in a succession of 4 sets per overall movement. For example, when training back and deltoids, a combination may be pull-ups and lateral deltoid dumbbell raises. Do 15 Pull-ups, and immediately do 15 lateral deltoid dumbbell raises, returning immediately to another 15 pull-ups, and back to another 15 lateral deltoid dumbbell raises. That succession of 4 movements completes one round. I’ll usually do 4-6 exercises per body part on a given day, multiplied by 4 set rounds.
DROP SETS: After warming up, drop sets begin with the heaviest of three weights, and then drop to a lighter weight, and then again to an even lighter weight in a succession of 7-7-7 repetitions, totaling 21 repetitions. For example, on leg day, if I’m leg-pressing 800 pounds, I’ll do it for 7 reps, strip the weights to 600 pounds for 7 reps, and then strip it to 400 pounds for 7 reps, completing 21 repetitions. I will include some other variations in this chapter, including movements that I’ve named “LITTLE-MIDDLE-FULL,” in which we don’t actually drop the weight that we are using, but rather change the angle of the movement, also keeping to the 7-7-7 repetition range. I find that drop sets create the most soreness in every body part. I’ll usually do 4-5 exercises per body part on a given day, multiplied by 2 sets.
HEAVY WEEK: This is the week that I’ll incorporate power movements such as deadlifts, squats, bench press, military press, cleans, and other similar movements. I keep to a weight that I can handle for 6-8 repetitions. They’re basic movements, but highly effective. FORM is an absolute must for preventing injury. A spotter is recommended. (A spotter is someone who will make sure that your form is correct and that you are not compromised in any way beneath the heavy weight.) More rest in between sets is appropriate for Heavy Week. I’ll usually do 4-5 exercises per body part on a given day, multiplied by 2 sets.
Exercises to Build Amazing Peaks
Here are a few excellent exercises for building amazing peaks:
Barbell Curl: 2 sets x 30 repetitions
Preacher Curl: 2 sets x 30 repetitions
Alternating Dumbbell Curl: 2 sets x 30 repetitions
Incline Dumbbell Curl: 2 sets x 30 repetitions
Single Cable Curl: 2 sets x 30 repetitions
Concentration Curl: 2 sets x 30 repetitions
SUPERSET WEEK (Biceps and Triceps Example)
Skull-Crushers x 15 reps & E-Z Bar Barbell Curls x 15 reps (2 consecutive rounds)
Overhead Single-arm Dumbbell Extension x 15 reps & Alternating Dumbbell Curls x 15 reps (2 consecutive rounds)
Overhead Triceps Rope Extension x 15 reps & Preacher Curl Machine x 15 reps (2 consecutive rounds)
Close-Grip Barbell Press x 15 reps & Barbell Curls x 15 reps (2 consecutive rounds)
Cable Pull-Downs x 15 reps & Single-Arm Biceps Cable Curls x 15 reps (2 consecutive rounds)
DROP SET WEEK
Barbell Curl: 2 sets x 7-7-7 reps (21) (7 Low, 7 High, 7 Full)
Dumbbell Curl: 2 sets x 7-7-7 reps (21)
E-Z Curl Bar Preacher Curl: 2 sets x 7-7-7 reps (21)
Concentration Curl: 2 sets x 7-7-7 reps (21) (7 Low, 7 High, 7 Full)
E-Z Curl Bar Cable Curl: 2 sets x 7-7-7 reps (21)
Preacher Curl Machine: 2 sets x 7-7-7 reps (21)
Single Cable Curl: 2 sets x 7-7-7 reps (21)
Barbell Curl With E-Z Curl Bar: 2 sets x 6 reps
Seated Dumbbell Curl: 2 sets x 6 reps
Dumbbell Preacher Curl: 2 sets x 6 reps
Post-Leaning Barbell Concentration Curl: 2 sets x 6 reps
Single-Arm Dumbbell Preacher Curl: 2 sets x 6 reps
Alternating Dumbbell Curl: 2 sets x 6 reps
Machine Preacher Curl: 2 sets x 6 reps
Cable Curl With E-Z Curl Bar: 2 sets x 6 reps
The author’s biceps peak is pictured.
The post How to Build Your Biceps Peak appeared first on FitnessRX for Men.
By: John M. DiFazio II
Title: How to Build Your Biceps Peak
Sourced From: www.fitnessrxformen.com/training/how-to-build-your-biceps-peak/
Published Date: Thu, 02 Sep 2021 14:57:45 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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