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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 4/8/2009
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Seated Press Workout
The Seated Press works the muscle groups of the lower back all the
way to the upper body. The Seated Press can accentuate those
muscle groups with slight changes in hand positioning.
An athlete using a close grip, can accentuate the upper pec,
anterior deltoid, and the tricep muscles.
An athlete with the neutral hand positioning is good for
accentuation of the medial deltoid, but at the same time giving
that good total upper body workout.
An athlete using a wide grip in the behind the neck press which
accentuates the lateral deltoid, trapezius, and rhomboid muscles.
The human body will eventually adapt to any sustained routine so any
work out routine should be changed periodically for continued muscle
development.
For strength and endurance, we recommend the pyramid style work out
as follows:
Warm up by jogging or other non-strenuous exercises to get a good
sweat.
1st Set - Empty bar 15 reps.
2nd Set - 1/3 of maximum weight (defined as the most weight an athlete
can do 5 reps with) 12 reps.
3rd Set - 2/3 of maximum weight 10 reps.
4th Set - Maximum weight 5-6 reps.
Take a short break (1-2 minutes)
5th Set - Maximum weight 5-6 reps.
6th Set - Tear-down (remove * weight) doing as many reps as possible
concentrate on acceleration of weight upward.
As athlete gets stronger, add more weight for 4th and 5th Set, which
for the first several workouts may only be lifted 3-4 reps. Keep
working at that level until 6 reps are achieved. Most important for
muscle development - Avoid One Rep Max.
We also recommend that athletes keep their head slightly up and
and lean forward slightly as they do the exercise to help focus on
the acceleration of the weight and maintain a good curvature of the
back.
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