Do I consider this a noob tip? I don't think I should considering the amount of Rapid Dave's out there. What's a Rapid Dave? It's that person who picks up a weight and rapidly swings it up and down (using momentum rather than using the ol'push/pull mechanics) . Everyone knows a Dave and everyone knows "that guy" who uses weights like this. Hence the term Rapid Dave.
Anyway enough of that. When we perform resistance exercises such as a bicep curl, an Isotonic contraction occurs which consists of a concentric phase and an eccentric phase. So using the bicep curl as a reference...
Concentric - the phase where a muscle shortens, in this instance the bicep, which brings the dumbbell up.
Eccentric - the phase where the muscle lengthens, therefore lowering the dumbbell.
This isn't news to veteran lifters, but noobs prepare for a shock. It is actually the eccentric/lowering phase that causes the most strength and muscle gains. Why? Because it is this phase where greater muscle damage occurs. More damage in the muscle fibres = stronger and bigger repair. Eventually, I may create a diagram explaining this in greater detail because it's pretty fascinating.
Too many people struggle to get the weight up in the concentric phase, then simply drop it back down during the eccentric. Basically you want to get that weight up, pause at the top of the movement and then lower it for a good 3-5 seconds. Some people may call this "negative" training, which is just another term for "eccentric" and if they haven't done it before, can find it pretty difficult.
Squatting 80% - 1RM prepping for the upcoming Spartan Race. Strength is prerequisite.
Strength-Training 5×5 is the simplest, most effective workout to build muscle, gain strength and get ripped.
On Strength-Training 5×5 you workout three times a week. Each workout you do three barbell exercises for sets of five reps.
The goal on Strength Training 5×5 is to increase the weight. You start light, lift with proper form, and add 2,5kg/5lb each workout. This progressive increase in weight triggers your body to get stronger and build muscle. (If you are interested in increasing your strength, Send me a DM.)
I love this quote because I remember laying in bed thinking about what I wanted in life.... I remember wanting to be healthier, wanting to be a good mom, wanting to be inspirational for my kids, wanting to love myself again.... So I made the decision to work for my goals...
And NOT stop until I got there... And the best part is that, now I don't want to stop.. I constantly want to be better than yesterday.. so I am going to keep going! ❤️ Who is coming with me? #targetactivewear#fitmom#fitspiration#homegym#armday#keepgoing#dontstop
Sorry for the face but had little arm action last night...been bulking for quite sometime now due to work and not being able to stay consistent with the diet. So with a new job will come new change. I don't plan to compete anytime soon but I am gonna drop some body fat I have accumulated. Everyday's a new struggle but that calls for success to follow!!! ------------------------------------------
If ya serious in the gym with your training and/or want to get started but don't know what supps to try, hit up @chaosandpain or visit chaosandpain.com I recommend their preworkout stack, Cannibol Riot and Permaswole. It will give you the intensity ya need to bust your ass in the gym!!! Use my code located on my bio page to get 20 percent off your total purchase!!!
I crave the intensity aspect of everything that I do, that's just the fact of it. Even when I played softball, I was easily hooked on the all or none mindset. The dialing in. The seriousness of it, to me, IS the fun part. And with lifting, you can't half-ass if you want real results. I've made it a priority of mine to stop physically and mentally cheating myself. We OF COURSE all have days where we can only bring ourselves to go through the motions. But remind yourself that whatever funk you're experiencing is something to be worked through.
There's a difference between disregarding what you're feeling and approaching the problem-- and the path you should take should always be to approach and resolve. Pushing aside the issues we're facing is never the answer. Instead, practice asking yourself why you're going through what you are, and if there is there a way to relieve yourself from some of the weight holding you down. Chances are there will be, it's all a matter of patience and confidence that things are going to turn out how they're supposed to.
Have a great Tuesday!
Top is from @kittygains use code "heather15" for 15% off your order💜 bottoms are @gymsharkwomen ✧
My calorie intake is very dependent on my activity level. For instance, during my last few months of strength training with low volume I would use intermittent fasting to stay lean and make it effortless to keep my calories lower. Now that I'm going to up the volume in my workouts for the next month I will probably eat breakfast afterwards. 💥Today's ARM WORKOUT💥
6 rounds, with little rest between
-rope pushdowns x20
-str8 bar pushdowns x20
-barbell Curls x15
-preacher Curls x15
-incline dumbbell Curls x15
2 sets of 25 ab Rollouts
96.5kg Deadlifts last night... still got it 😉💪 I never lost much strength at all during this cut, I maintained most of my lifts and actually kept gaining strength on many of them!
Now that bodypower is out the way I have upped my calories a little bit so bring on even more strength gains! I'm excited to beat my PB of 100kg Deadlift! What's this space 🙌🙌 -
P.s. I know my form isn't the best on that last rep I don't need the form police to tell me 🖕 -
Bernard Fanning's second solo effort, Departures, feels like a natural musical transition after Powderfinger's second break up, borrowing heavily from their later sound, yet retaining much of the folksy charm of his first solo release. It's not as hard hitting in terms of emotion compared to Tea And Sympathy, but at points it feels like the anger and disenfranchisement he intended to put into that first release carried over into this. It's well produced, and earned him his second number one album on the charts, casting aside he idea that he was a one hit wonder as a solo artist. What it lacks in playtime it more than makes up for in musical quality, and I was left wanting more. Definitely worth jumping into, whether you're pining for more Powderfinger after the fact or just after a good chilled rock album. Highlight tracks include Tell Me How It Ends, Battleships, the title track, and Drake. Available on iTunes and Spotify.
Sooo arm/back/core session after an 11 hour shift might not be something I can maintain long term, but we'll see how we go. #gym#health#fitness#fit#beard#ink#tattoos#tuesday#fiveforfive#comewithmeifyouwanttolift#irontherapy#armday#backday#coreday#bernardfanning#departures#tellmehowitends#battleships#drake#rock#alternative#folk#2013#australiana#australia#itunes#spotify
Superset Cable curls and concentration curls. 4 rounds. 15 cable curls. 10 concentration curls each arm. What ever your cable weight is, do half that for the concentration curls. Alternate which arm u start with on the concentration curls for each round. Keep your elbows stationary. Squeeze that shit. #reiningerfitness#girlswholift#bodybuilding#armday#arms#dedication#consistency @bpi_sports @cobralabs
This video got me AMPED!! Failure is NOT in our vocabulary #StriveForGreatness#TrustTheProcess 💪🏼💯👑🏆🔑 Shout out to my bros @liftwithbrandon @resultsmatter366, founders of a dope gym space out in Brampton called @lift366, for putting me through a KILLER workout with @thefirmto (my chest and arms are en fuego 🔥) 🙏🏼 Also shout out to @jayeefit for bringing me to her gym for my 2nd workout where she put my legs through hell in 20 minutes. And a HUGE shout out to my 3 clients/friends who trust me in helping them to reach their health and wellness goals, which has helped me free up time to give back to my community and made me less reliant on meaningless work 🕉☮☯ #GiveBack#ShowLove#SpreadPeace#PositiveVibrations#EarlyBirdGetsTheWorm 🐛🦅 #NODAYSOFF
2/21 #upperfixextreme 💪🏼 It amuses me how much weaker my left arms is than my right 😂 Obviously I'm trying to get it stronger, but when I'm doing bicep curls my left arm starts giving out to the point where I can't even lift it 😳 Seriously left arm, get it together! 🤷🏼♀️#tuesdayworkout#armday