|Posted on August 19, 2013 at 2:35 AM||comments (0)|
You've heard all the gym rats telling you their meat-headed methods of how to achieve monster mass. "Lift big, get big!" Well what if i told you lifting heavy doesn't directly correlate to growing big. Look at all the olympic power lifters…those guys could bench press what Arnold could squat. But who's bigger and has better muscle development ? Yep, the guy lifting in the moderate to high rep ranges. I've got nothing against letting out some demons and banging out a 2 rep max on the old school bench press, but if you are looking to build a Frank Zane like physic you wouldn't be wrong to hang around the kiddie weights for a while. "Maxing out" is great way to recruit new muscle fibers and create new levels of strength BUT the time under tension while in a low rep range is too minimal to create hypertrophy (which, as a bodybuilder, is what we want).
In conclusion, low rep ranges could be used to increase strength but your staple to your routine should be moderate to high reps. (assuming we are not powerlifters).
much love: Darren Nuzzo
|Posted on August 16, 2013 at 2:10 AM||comments (1)|
Excuse my spelling and grammar mistakes...without spell check to hold my hand i get a bit sloppy.
Ever wonder how much a gymnast can dumbbell curl? Well you'll probably never find out...Unless you can convince him to get off the pull up bar and venture into the isolated, beach body, bro lifts. This muscle development is not by chance, its a result of something we call frequency training.
I've always been intrigued at how people's bodies develop depending on the craft they frequent. For example, boxers have shredded delts, gymnast have monster biceps and backs, and ballet dancers have calfs Arnolds inplants envy. All these developed body parts are a result of constant stress. If a muscle is under tension for extended periods of time it can only do one thing, grow. I think, as bodybuilders, we can learn from this phenomanon. Clearly we can't be on a pull up bar for 6 hours a day like a gymnast can, but we can take the principle of frequency training and apply it to our gym workouts. Knowing the limits of our bodies its only realistic to apply this method to 1 body part at a time (until you are satisfied and want to move onto a different muscle). Try incorporating pull ups even on days you are not doing back. Every other day get on the bar before you start your designed routine and throw down a few sets of pull ups and chin ups. Its simply natural that your biceps and back will respond to the newly introduced stress with growth and strength. If your chest is not growing try experimenting with max effort push ups before every workout. If your legs are lagging end all your workout with a few sets of squats. Be consistent and you will experience change. Its natural. Increased time under tension tends to lead to muscular development.
I've personaly experimented with the method with my back for about 4 months and achieved significant muscle development that is maintainable even when stopping the work overload. I'm currently doing this with calves and have measurable results to show for it. Give it a go.
Much love: Darren Nuzzo