WHATTHE CHAMPS DO
Have you ever wondered why all the top bodybuilders in the muscle magazines seem to make noticeable improvements from year to year while you haven’t improved much in years? Have you ever had the opportunity to watch a professional or top amateur bodyhuildcr train and noticed that he or she did not lift the weights the way you and your buddies do at your gym? If you have seen top pros train, you may have noticed that their reps are short and choppy, not full range, on many exercises and that their form is far from strict. You may have asked yourself, What the hell are they doing?”
Believe me, there’s a method to what appears to he madness.
What nearly every top bodyhuildcr eventually discovers is that any method that keeps constant tension on the muscles Is superior for muscle growth than full-range-of-motion reps, which take tension oft’the working muscle. We know that taking shorter rests between sets is better for muscle growth than resting five minutes because the muscles are forced to work harder and it creates a better pump. It follows that not taking tension off the muscle at all would be even better.
INNERVATION DO YOU FEELTHE MUSCLE WORKING?
Innervation the ability to feel, sense and control the working muscle is increased when you do continuous-tension partials. So are the sensations of muscular exertion ache, bum and contractions. Innervation relates to the neural control of a muscle by nerves or nerve impulses, as well as the increased supply of nerve impulses to the muscles from the brain via the central nervous system. To train with innervation is to realise that workouts require as much mental energy and effort as physical energy and effort and, actually, to make that very important mind/muscle connection.
The need for innervation suggests a simple question: As you do a set, do you feel the muscle working? When you do bench presses, do you feel your pecs working, or do you just feel the front deltoids and triceps? When you do barbell curls, do you feel the biceps working, or do you just feel the shoulders, traps and forearms? When you do rows, chins and pulldowns, do you feel your lats working, or do you feel only the biceps, traps and rhomboids? When you do squats, do you feel your quads working, or do you feel only the lower back, the glutes and the pain in your knees? If you cannot feel the muscle working as you do your sets, you will not get optimal growth.
THE BENEFITSOF DOING PARTIALS
Continuous-motion, constant-tension partial-rep work is a form of quality training because it enables you to perform the greatest amount of work in the least amount of time. Thats because the muscle never gets a chance to rest from when a set begins until it is completed. With full-range exercise the working muscle gets a rest on every repetition. The champions know that continuous- motion, constant-tension work is a shortcut to greater muscular development.
This is where many beginner and intermediate bodybuilders go wrong. They read in the magazines about how various champions train a certain muscle group, hut the subtle nuances that champs do arc never mentioned in the articles. They assume that the champs train one way, when in fact they train very differently. The champs do not use full reps; they do partials anywhere from onc-half to three-quarters of the range of motion.
PS UP HYDE
WHO NEEDS HEAVY TRAINING?
From the lime they lake up training, wanna-be-bodybuilders arc told that there’s a direct relationship between how heavy they train and how big and muscular they will get. They believe that the heavier the weights
Innervation – the ability to feel, sense and control the working muscle – is increased when you do continuous-tension partials. So arc the sensations of muscular exertion – ache,’ burn and contractions.
UNLEASH THE BEAST!
A GOOD PRE-WORKOUT WILL GIVE YOU INCREASED ENERGY,FOCUS AND ENDURANCE DURING YOUR WORKOUTS.