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FITNESS TIPS FOR 8/17/2000
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TIPS SUBMITTED BY SUBSCRIBERS
Building Chest Muscle
I recently tried a program that a friend who is a powerlifter
had suggested to increase bench and chest mass. (This is
performed on a flat bench) After a complete warm and
stretch, calculate and use 80% of your max and complete
10 sets of three reps with a 30 sec pause between sets.
Maintain a fixed weight for all 10 sets and try to move up
at least five pounds per training session for a six week
cycle. You then continue with your regular chest routine
for that day (minus flat bench of course!) I added
thickness and 20 lbs to my max during this cycle.
I hope this is helpfull
Brett
Stretching
It never ceases to amaze me when I see guys at the
gym who are obviously very serious about their
training walk into the gym, and without a cardio
warm-up or any sort of stretching launch directly into
their work-outs.
To get the most out of your training the muscles the
muscles need to be warm, and then stretched
periodically throughout the workout. This helps to
get fresh blood into the muscles as well as preventing
stiffness, and will also encourage movement and
recovery.
To train and get strength is a fantastic thing to do but
not if it comes at the cost of mobility later in life, when
it becomes all the more important.
These same guys at the end of their workout leave
the gym without stretching either. Once the muscles
are fully pumped they need to be stretched, as this
helps to cool them down. Of course it is also going to
help them to grow quicker.
It may seem like a drag to stretch all the time, but it
will be worth it in the end, and as you become more
flexible over time you will wonder why you were
never doing it before.
Mark Hamilton
Dropsets
To build quality mass and peak, eat that daily diet
packed with that one to two grams of necessary
protein per pound of bodyweight, and use dropsets.
I apologize to the avid weightlifter who knows what
dropsetting is, but for those of you who don't, I'll
explain it now. Dropsetting is using a specific weight
to faliure in an excercise, then instead of resting,
you quickly switch to a slightly lower weight, use it to
failure, and reduce until (assuming you use free
weights) you end with an empty bar. After you finish
with the empty bar, rest until you start to breathe
at a normal rate, and repeat. Do 3-4 Dropsets.
Something as potent as dropsetting can also be very
draining, and I suggest you use it for only one
excercise a day at the end of your workout. Using
this method I saw my chest grow inches (plural) in
just a week. Anyway, good luck to you all.
Sincerely,
J.D.
Chest Muscle Workout
Tired of the same chest exercises? Need a shorter
workout? Try this next time you're in a rut. Use a
Smith Machine and dumbells for a chest compund set.
Use the weights you would normally use if you were
doing each set independently or maybe a bit lower.
Set the bench of the smith machine at an incline of
30-45 degrees depending on what you're comfortable
with. Start with the barbell press and work out 12 reps.
Immediately move the bech forward so it doesn't get
in the way of the machine and work out 10-12 reps of
incline dumbell press, but at the top of the movement,
turn your wrists/hands inwards as if you're doing
flyes. Do three compound sets and finish off your
chest workout with pec dec, cables or dips!
It'll hurt, but be worth it!
Ron
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