Proposition to Guys on Correct Lifting Form: I recently started training at Gold’s Gym in my city in addition to my other gym. I have to say it’s the biggest meathead gym I’ve ever experienced in all my years. Sorry if I offended anyone. Isn’t a gym or fitness club supposed to be a place where people are a bit more fit than the average guy on the street? That’s not what I’ve seen the last month. Instead I see maybe 3 out of 4 guys overweight with big bellies. The worst part about it is most of the guys are young in their 20’s and 30’s. Every middle-aged man knows that after 40, your body takes a nose dive and the fat accumulates even more while the muscle deteriorates due to the disease process called sarcopenia. This affects everyone to some degree, both male and female. My proposition to guys is to try the following: 1. Drop/decrease your poundages across the board on every lift by about 20%. At least enough so you can execute your lifts with perfect form for a given number of reps. That means ass to the grass on squats, or with bench press lower the db’s or bar to the chest or lower. 2. Perform every exercise with full-range of motion. That means both the eccentric and concentric parts of the exercise are fully utilized. Don’t bother with partial reps for this experiment. 3. Stay with exercises that are either compound movements that employ multi-joint muscle groups or isolated movements that are notoriously great building exercises. An example would be skull-crushers for triceps. It’s considered an isolation movement but very effective for building full, well-developed triceps. Do this for the next 6-8 weeks and see if you recognize any visible change to the muscles. This is what I do to maintain a high level of muscularity and I think it’s mandatory for developing that very dense muscle-look. Big and bulky muscle often time has a sloppy unattractive appearance to it. Almost like there’s large empty spaces within the muscle fibers that make the muscle look puffy with no density. Its more of what I call a spongy-look to the muscle. I know some of you will say that density comes from training heavy alone, but that’s not true. Be careful of what you read in the magazines! All the old-school bodybuilders of my era trained with moderate weights but with good form. Their muscle density was incredible and blows away the majority of bodybuilders of today’s era. Read my blog article on Time Under Tension to help you get this concept down right. It will help explain even more why training with good form and technique is so important for muscular gains. Get back with me on your experience with doing this. I’d like to hear from you. hoffmanfit/how-to-apply-tut-for-increased-muscular-gains/
Posted on: Sat, 03 May 2014 19:21:06 +0000
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