One Quick Chest Workout That Leaves You Crying

The chest is composed of large, powerful muscles, capable of withstanding intense force and trauma. That being said, it usually takes extra focus and effort to significantly wear them out and leave you with that lingering, ever-so-sweet soreness.

Since added work is necessary for peak chest stimulation, workouts are often structured with Arnold-style immensity, from the countless numbers of sets, to the fine-tuning exercises that can go on ad nauseum. All of the aforementioned can mean a serious time commitment in the gym, but what about if you only have a few minutes to tear it up before you have to head out?

The answer is: The Nemen (Nee-men) Special, which can reduce your mighty chest musculature straight down to rubble; all in one exercise.

What you will need: A bench, 45 lb barbell, eight – 10 lb plates (these weights may vary due to individual strength), preferably a partner, and a hearty appetite for suffering.

The exercise resembles that of a lightweight bench press drop set, with maximum repetitions being executed at each weight increment. If done correctly, meaning you attack each interval intensely and are 100% unable to complete a repetition on your own, you will be getting double takes from your fellow gym-goers as they walk by and chuckle at the image of you painfully struggling to rep out with just the bar.

Set 1, Four tens per side: To failure.

A spotter should help you with the last one or two reps, then once the bar is racked, remove the weight with as much speed as possible – time is of the essence!

Set 2, Three tens per side: To failure.

Set 3, Two tens…

Set 4, One ten…

Set 5, Just the bar!

By set 5, you should be working up a sweat, perhaps be slightly winded, and defintiely have a hearty exhaustion permeating your upper body. Although the bar is, well, the bar, the load should be adequate enough to reduce your pecs to a whimpering mess and you should get to the point where you need a spot to rack it.

Congratulations, you now know one of the most time-efficient chest nukes; next time you are lookign to quickly shred your pecs before class/work/a night out, give the Nemen Special a try!

 

 

Want muscle? STOP the quessing game

People who engage in very repetitive tasks such as long distance running, labor or swimming show very little or no improvement in the size and strength of their muscles. Long distance events are by nature very low in intensity.

Compare a marathon runner to a 100 meter sprinter. Marathon runners who train for very long periods at a very low intensity are emaciated looking having less than normal muscle mass and carry on average 14 ? 16% body fat. Sprinters, on the other hand, who train for short periods at a high level of intensity are very muscular and have half the body fat levels than marathoners. If cardio is the key to getting lean, as many people presume, why do marathoners have a higher body fat than sprinters? The reason is, a specific stimulus is required for a specific outcome.

The specific stimulus needed to stimulate muscle and strength is high intensity training. This is a universal training principle that affects everyone without exception. This is due to the fact that we are anatomically and physiologically the same. If this were not true doctors could not perform surgery and prescribe medicine. Consequently, the stimulus needed to induce biochemical changes that build muscle and strength in humans is the same.

Intensity, when referring to training, is the percentage of physical exertion that one is capable of. Training with one hundred percent intensity is the best way, the only way, to stimulate muscular size and strength in the shortest amount of time. How does one gauge the intensity of their workouts? By taking your working sets to positive or concentric failure.

Taking a set to the point of failure, where you cannot possibly perform another rep despite your maximum effort is one of, and perhaps the most important of several factors in your success. There are many who disagree and advocate high volume training with 60%, 72%, 95%, or whatever percentage of intensity they decide is the best. Some even claim training all out, with one hundred percent intensity is not only unnecessary, but detrimental. Over the years I’ve seen so called strength coach specialists, and personal trainers with 15 letters after their last names, concoct the most ridiculous routines, using almost every percentage, that have yet to show any effectiveness in real world application.

The main problem with these bogus routines is that there are only two accurate measures of intensity. Zero, when you are at rest; and 100%, when you?re training to the point of failure. How do you measure anything less than 100% intensity? If I can do 10 repetitions to complete failure with 100 pounds on the leg extension machine, where do I go for 80% intensity? Do I perform 10 reps with 80 pounds? Or do I use 100 pounds and only perform 8 reps? Is 80% the optimum percentage, or is it 65%? There is no evidence that suggests, let alone proves, anything less than 100% effort is equally or more effective. Are you starting to see the ridiculousness and inaccuracy of such training prescriptions?

Intensity cannot be measured accurately with reps or weight. While performing a set, intensity increases exponentially with each successive rep. Performing the first 5 reps on the leg extension is not equivalent in intensity to performing the last 5 reps. Hence, 5 reps is not the equivalent of 50% intensity.

The only way to train that is completely accurate is with all out intensity to failure. This will give you a concrete view of how you?re performing. If you train with 100% intensity during every workout and you do not progress, you know you are not recovering. There will never be a question whether you are providing a strong enough stimulus for progress. However, if you follow the percentage of intensity or the percentage of max rep principles, how will you know you are training intensely enough to stimulate muscular size and strength? If you plateau, are you training too hard or too long? Do you lower the percentage or raise it? Do you need more rest, or do you need to train at a higher intensity? There is no need for this guessing game.

Your goal is to bring about the largest, most rapid outcome for your individual genetic potential. In order for this to occur, the body requires 100% intensity every working set of every exercise. This is the only truly accurate way to gauge the efficacy of your training program. Nothing less than 100% will do. The body needs a reason to adapt. Give it!

Free weight bench press VS smith machine bench press

Measuring upper body strength is common in high school, college and professional level sports. Arguments have been made for and against this practice, but that’s for another day. The prime movers in the bench press are the pectoralis major, triceps brachii, anterior deltoid and medial deltoid. However the medial deltoid acts more like a stabilizer than a prime mover. Just for the record, the deltoid is one muscle; Anterior, medial and posterior simply describe areas, they aren’t separate heads.

Two of many ways one can perform a bench press is with a free weight barbell or a smith machine. The free weight bench forces the lifter to balance while exerting force to lift the weight. This higher level of instability is essential for a lifter who wants to engage the stabilizing muscles while training. A smith machine guides the bar in a fixed path and requires almost no balance by the lifter. The almost total lack of instability is thought by many to allow for increased force production of the prime movers. If this were true, bodybuilders or powerlifters who want to concentrate on the development of the prime movers, would be able to accomplish this with the smith machine. More-over, a lifter involved in rehab, novice lifters and elderly lifters may find the smith machine fits there needs because of the lack of instability.

A study published in the Journal of Strength and Conditioning Research compared the muscle activation between the free weight bench and the smith machine. The purpose of the study was to compare the muscle activation of the pectoralis major, anterior deltoid and medial deltoid during both exercises.

14 experienced and 12 inexperienced subjects were used in the study. Testing took place in two visits one week apart from each other, each consisting of either smith machine or free weight benching. Electromyography was used during the concentric phase of each lift at a lower intensity (2 reps at 70% of 1 rep max) and higher intensity (2 reps at 90% of 1 rep max) to compare muscle activation.

The study found no difference in the activation of the pectoralis major and the anterior deltoid between exercises regardless of load or experience. If the lack of instability of the smith machine allows the lifter to create more force production in the prime movers compared to the free weight bench press, it was not supported in this study. The authors surmise this may be due to the unnatural bar path of the smith machine in contrast to the free weight bench. Also, activation of the medial deltoid was significantly greater during the free weight bench regardless of load and experience. The instability of the free weight bench causes a greater activation of the medial deltoid as a force producer and stabilizer.

(J Strength Cond Res 24(3): 779-784,2010)

From a practical standpoint, according to the findings of this study, the free weight bench press may lead to a greater requirement of stabilization of the glenohumeral joint (shoulder). Increased shoulder stabilization is not only important for athletes but anyone involved in weight training, which requires strength and stability about the glenohumeral joint.

Do the findings of this study suggest dropping the smith machine from your training program and concentrating on free weight bench pressing? Absolutely not. The best thing one can do in regards to exercise choice, is mix things up. There are many exercises one can use in order to build their chest and shoulders. Don’t get caught in a rut using the same exercise over and over.

Yogilates, The Yoga Hybrid with Staying Power

Back in 1997, when Yogilates was created by certified Pilates instructor and Vinyasa yoga practitioner Jonathan Urla, no one thought this yoga hybrid would stick. After all, hybrids like disco yoga, ballet yoga, and soul yoga faded away just as quickly as they exploded onto the scene. Well, Yogilates is still standing, nearly 15 years after its inception, with a sizable number of devotees and a dedicated website selling everything from DVDs and exercise gear to eco bottles and books. It’s safe to say that this is one yoga hybrid that’s here to stay.

Yogilates combines moves from Pilates and yoga to create a challenging workout that strengthens and tones the muscles, exercises the heart, and relaxes the mind. According to the official Yogilates website, this hybrid is designed as a unique style of yoga that “integrates the core strengthening and alignment principles of Pilates with the practice of hatha yoga” – a 5,000-year old discipline. As a result, Yogilates gives practitioners “more rapid and balanced development of their bodies than when either discipline is performed separately.”

A typical Yogilates session begins on the floor. Participants prepare for practice through breath and alignment awareness, followed by a warm-up that integrates “the core strengthening and spine lengthening of Pilates matwork with hatha yoga breathwork and essential poses.”

Through a series of smooth transitions from one exercise to the next, participants eventually move from the floor and into Sun Salutations (a series of 12 yoga poses) and a Vinyasa yoga flow. As the session progresses, the poses become more and more challenging before ending with restorative poses and relaxation called Shavasana.

Yogilates has a number benefits including:

  • Combines the most effective parts of yoga and Pilates for a challenging and invigorating workout
  • Improves flexibility of the spine, posture, breathing, and alignment
  • Improves performance in all activities from sports to everyday tasks
  • Helps to develop coordination and concentration
  • Helps achieve weight loss goals
  • Relieves stress
  • Reduces risk of injury
  • Helps sharpen the mental and physical skills needed to achieve peak performance
  • Safe for all ages and exercise backgrounds
  • An additional benefit of Yogilates is it can be practiced in a studio or at home. It is possible to find Yogilates classes at a health club, but you are more likely to find quality Yogilates classes at a yoga or Pilates studio. To safely and comfortably practice Yogilates at home, you should purchase a yoga mat and comfortable exercise gear made of breathable and non-irritating fabrics. You should also make sure that you are well-hydrated before and after practicing.

    Where to Find Yogilates DVDs

    You may purchase one of three Yogilates DVDs produced by Jonathan Urla online at www.yogilates.com. You can also view or purchase other Yogilates videos by visiting Amazon.com or Youtube.

    High intensity or high volume?

    The question, “What’s best workout for building strength and muscle?” has been the subject of heated debates for years.? My answer is always the same.? There is no one workout that is the best.? There is no one workout that works for all.? However, there are training principles that do apply to everybody.

    Anatomically and physiologically we are identical.? A bicep is a bicep and has the exact same function from person to person.? An aorta is an aorta.? Our anatomical structures may have different shapes and sizes, but they all function the same.? This holds true for all tissues in our bodies from blood to hormones.? If this weren’t true medicine could not exist.? How could an anesthesiologist do his job if everybody were different?

    Therefore, in order to get bigger, stronger muscles the same stimulus is needed.? That stimulus is short, intense training sessions.? Why short?? Because we have known for centuries the body can either train long or train hard.? A perfect example is to compare distance runners to sprinters.? Because of the types of training, one is emaciated looking and one is muscular.? Remember you can not sprint a mile.? Is it difficult to run a mile, yes?? But it is essentially impossible to run a mile with 100% intensity.

    The other factor one needs to take into consideration for building bigger, stronger muscles is recovery.? How much or how often can you train?? Or better yet, how much “should” you train?? Here is where the differences in genetics lie.? Our muscles need the exact same stimulus in order to cause a chain of events that forces them to adapt by making bigger stronger muscles.? However, the rate at which we are able to recover from these intense bouts is as different as the shapes and sizes of our bodies.

    So what are you to do?? If you’re training using the typical muscle building routine, which is 3 or more working sets per exercise and 4 or more sessions a week, and not getting anywhere, change it.? First, reduce your sets per exercise by half and only train each body part once a week.? If you still don’t make gains or you plateau after a short while, reduce your sets again.? Remember, if you’re training with 100% intensity and you’re not making gains, you’re not recovering.

    More is only better when it comes to sex and money.????????

    Time equals muscle

    A highly overlooked, but very useful tool for progressive resistance training is – Tempo. I will even go one step further and call tempo an essential tool for attaining optimum results from weight training. Yes, it’s true one can attain results performing reps just like every other hack in the gym, but I’m talking about optimum results.

    If you’re going to spend the time in the gym, why not get the most out of it. The biggest reason most people who weight train don’t use tools like tempo is shear laziness. Performing a set to momentary failure, to the point where you can’t possibly get another rep is grueling. Few people have what it takes to train correctly, achieving 100% intensity. Hence, the legions of frustrated people in gyms across the US. Like any endeavor, doing your best takes hard work, focus and dedication.

    So what is tempo? Tempo goes hand in hand with “time under tension” or TUT. TUT is simply the amount of time a muscle in under tension. To develop the optimum amount of muscle in the shortest amount of time, a set should last between 20 and 60 seconds.

    Tempo is the speed of your reps. It is expressed and recorded by three or four digit numbers representing the seconds required to complete a rep. Example: 402 (four, zero, two) or 50X0 (five, zero, explosive, zero). Using the bench press, the first digit is the speed in which the weight is lowered (negative). The second digit is the amount of time one pauses once they’ve reached their chest. The third digit is the amount of time one takes to raise the weight (positive). The forth digit, if used, is the amount of time one takes before lowering the weight again. If an “X” is used, it means explosive, or as fast as possible.

    Designing Your Workouts

    Is it really necessary to count each rep in order to build strength and muscle? No. Is it necessary to lift under control and to vary your speeds to get the best most rapid gains per your genetics? Yes. When you perform an exercise under control, the muscles are truly doing the work. ?Slower?, not ?slow? speeds make the muscles work harder by eliminating momentum and bouncing. There?s nothing impressive about performing a bench press by allowing the weight to drop, bounce off your chest and then barely being able to complete the lift.

    If tempo is used properly, the target muscle group is truly performing the exercise. Tempo forces one to lift in a very controlled manner, but like any training tool it should be used as an adjunct to your weight training program.

    Perfect Pecs

    Like a great set of developed arms, a well developed chest always gets attention.? Chest and arms are the most frequently worked body parts in any gym across the country.? You never hear of anyone skipping a chest workout to do legs, but frequently hear people skipping their leg workout.? Most of this is due to shear laziness, but some is because chest is much more fun to work.

    In their quest for an “Arnold like” chest many people look for that one exercise or that one workout that, like magic, will give them the chest they want.? Unfortunately, genetics, as with all body parts, determines the size and shape of ones chest.? This doesn’t mean, however, that one can’t improve upon what they have.

    Do not get caught up in the game of trying to make your muscles look a certain way.? You will consistently be disappointed.? Instead concentrate on making the best of what you’ve got.? You can do this by hitting the chest from a variety of angles.? It is also imperative you “feel” the muscle being worked.? Concentrating on feeling your chest work is as important as performing the exercises. And last, using TEMPO to increase muscle tension is essential and will help to improve your concentration level.?

    Learn more about these and other guidelines to build Perfect Pecs.

    Partial reps are equal to full range of motion reps.

    Most experts have long held that partial repetitions provide no benefit to the serious weightlifter. This was not the finding of a study done at the University of Southern Mississippi compared using partial range of motion (ROM) repetitions and full ROM repetitions in the development of strength in untrained males. As far as the development of maximal strength was concerned, partial and mixed repetitions were found to be equally as effective as full repetitions.

    This study was conducted over 10 weeks and used the bench press as criterion for measurement. Fifty six subjects were divided into three groups: the first group used three full ROM sets; the second group used three partial ROM sets; the third group used a combination. The researchers found no differences between the three groups. However, they do point out that this study does suggest partial reps can be a benefit to a person?s maximal strength. (J strength Cond Res 18(3), 518-521, 2004)

    Does this mean partial reps should be the major component of a strength training routine? Absolutely not. As with all studies concerning progressive resistance training, there were too few subjects, and the length of time involved was too short in duration. However, this study does find support in using partial reps in addition to a traditional strength training program. This is especially true for power lifters and other athletes who need to ?lock a weight out? at the top portion of the lift.

    People are befuddled

    The question, “What’s best workout for building strength and muscle?” has been the subject of heated debates for years. My answer is always the same. There is no one workout that is the best. There is no one workout that works for all. However, there are training principles that do apply to everybody.

    Anatomically and physiologically we are identical. A bicep is a bicep and has the exact same function from person to person. An aorta is an aorta. Our anatomical structures may have different shapes and sizes, but they all function the same. This holds true for all tissues in our bodies from blood to hormones. If this weren’t true medicine could not exist. How could an anesthesiologist do his job if everybody were different?

    Therefore, in order to get bigger, stronger muscles the same stimulus is needed. That stimulus is short, intense training sessions. Why short? Because we have known for centuries the body can either train long or train hard. A perfect example is to compare distance runners to sprinters. Because of the types of training, one is emaciated looking and one is muscular. Remember you can not sprint a mile. Is it difficult to run a mile, yes? But it is essentially impossible to run a mile with 100% intensity.

    The other factor one needs to take into consideration for building bigger, stronger muscles is recovery. How much or how often can you train? Or better yet, how much “should” you train? Here is where the differences in genetics lie. Our muscles need the exact same stimulus in order to cause a chain of events that forces them to adapt by making bigger stronger muscles. However, the rate at which we are able to recover from these intense bouts is as different as the shapes and sizes of our bodies.

    So what are you to do? If you’re training using the typical muscle building routine, which is 3 or more working sets per exercise and 4 or more sessions a week, and not getting anywhere, change it. First, reduce your sets per exercise by half and only train each body part once a week. If you still don’t make gains or you plateau after a short while, reduce your sets again. Remember, if you’re training with 100% intensity and you’re not making gains, you’re not recovering.

    More is only better when it comes to sex and money.

    More is only better when it comes to sex and money

    The duration of exercise is the volume or number of sets performed. Intensity and duration have an inverse relationship. Meaning, the harder you train, the less time can be spent training. This is because we have a finite amount of fuel available to carry that level of stress. This is not a choice or an opinion; it?s fact.

    Let?s take another look at a sprinter versus a marathoner. By definition a sprint is: To move rapidly or at top speed for a brief period, as in running. The key words here are ?top speed? and ?brief?. A sprinter runs with all out effort or 100% intensity. Because of this all out effort, which is a tremendous amount of stress on the body, the duration of the movement is brief. Now it becomes clear why a 400 meter run and longer are not considered sprints. Although some do consider the 400m a sprint, runners are not running with all out 100% effort as in the 100m or 200m sprints. Point being, one can only exert themselves with 100% effort for so long.

    In the case of marathon runners, they train at a very low intensity. Because of the inverse relationship between intensity and duration, unlike sprinters, endurance athletes can train for extended periods of time. This is not to say endurance training is not difficult, I am merely pointing out the physiological fact the body can only train so hard for so long.

    This brings us to the second way most people train too much, but the most common; too many sets. Although training hard is the best way to move forward, some people are under the impression that doing more is training harder. This couldn?t be farther from the truth.

    Training all out, poses extreme demands on the body’s resources, which are governed by genetics and in limited supply. Because of this finite supply, the body will not allow you to train ?too hard? for too long, and gives clues you are reaching your limits. Once you reach failure performing a set, or run out of gas during a workout, you?re simply not able to train any harder. It doesn?t matter what you do at this point, the body is done. Performing anything more than what is optimum, will hinder your progress. Yet, at this point, most perform more sets with reduced weight or reduced intensity because of the more is better mentality. Do not get caught in this no win cycle.

    Related Posts