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  1. #121
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    582. WHEN NOT TO CHEAT
    Some exercises by their very nature are not good candidates for cheating. Bouncing the barbell off the chest while doing bench presses is a great way to damage your rib cage. Barbell and T-bar rows are also poor candidates for cheating, given the vulnerability of the lower back to injury. Bouncing on preacher curls is a definite no-no. Numerous bodybuilders have ripped biceps tendons this way. As for squats, the amount of weight you'll be using makes the exercise an extremely dangerous one for cheating. Avoid bouncing out of the low squat position. Other exercises that you should avoid cheating on are stiff-leg deadlifts, seated rows, and seated barbell presses.

    583. GOOD CANDIDATES FOR CHEATING
    Despite the dangers of cheating on some exercises, others lend themselves perfectly to cheating. With the exception of preacher curls, virtually all biceps exercises are great candidates for cheating. All it takes is a little body momentum to get those couple of extra reps. You'll need to be a bit more creative with triceps exercises, but you can use your back muscles on most triceps exercises to do a few cheat reps. You can easily use your arms to push on your thighs when doing leg presses. Likewise you can use your thighs to help you cheat out a few extra standing calf raises. You've probably "learned" to cheat on most abdominal exercises by now. Most people cheat on ab exercises from day one by swinging the arms forward or rocking the pelvis. Try to leave such cheating for the last couple of reps.

    584. HOW MANY CHEAT REPS?
    This is the most frequently asked questions about cheat reps. Some bodybuilders chest from rep one, others have never done a cheat rep in their lives. Our suggestion is to pick a weight that enables you to complete 8 to 10 strict reps, and then cheat for a couple of extra reps. We should add that your cheating should be limited to a slight assistance from other muscles. When you reach the point at which you have to sway, bounce, and swing your whole body just to keep the weight moving, it's time to stop!

    585. PARTIAL REPS, OR BURNS
    This advanced technique was popularized by California bodybuilding guru, Vince Gironda. Burns are nothing more than a couple of partial reps performed at the end of a regular set. Let's say you manage to complete 10 reps on the barbell curl. While you may not be able to complete a full 11th rep, you can probably lower the bar halfway and return it to the top. The name burn comes from how the muscle will start feeling after you complete a few partial reps. Burns can be performed for just about every exercise. Be wary, however, of doing them on exercises where collapsing could place you at risk of serious injury (squats, bench presses, etc).

  2. #122
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    586. DOUBLE-SPLIT ROUTINES
    Once you reach a certain size and strength, you'll discover that you can place tremendous demands on your engery reserves. Ten reps with 300 pounds on the bench press will take a lot more out of you than those 100-pound sets a few years ago. By the time you get to the second muscle group in your workout it will be difficult to do it justice. One way around this is with a split routine. Train one muscle earlier in the day, and then come back later and hit a different muscle group. Instead of one long (60 to 90 minutes) workout, you perform two shorter (30 to 45 minute) routines.


    587. PHA TRAINING
    PHA, or Peripheral Heart Action, training was invented by 1966's Mr. America Bob Gajda. It is a great precontest advanced training technique, as it helps keep the blood circulating throughout the entire body. This burns more calories per unit of time as well as speeding up the removal of the waste byproducts of exercise. For maximum effectiveness, alternate a lower body exercise with an upper-body movement.


    588. DUMBELLS ONLY
    One of the nice things about dumbells is that they force both sides of the body to do an equal amount of work. Machines (and even barbells to some extend) often let the stronger side dominate. Dumbells are also easy to get at the gym during crowded times of the day. Try the following dumbells curls, seated shoulder presses, concentration curls, across-bench pullovers, triceps extensions.


    589. BARBELLS ONLY
    Most of the biggest and strongest guys in the world got their start working with nothing but barbells. When it comes to building maximum strength and size, barbells are as good as it gets. Spend a couple of months doing nothing but squats, bench presses, deadlifts, curls, shoulder presses, lying triceps extensions and barbell rows, and see what happens.


    590. MACHINES ONLY
    We'll be the first to admit that dumbells and barbells will do more for your size and strength than other pieces of training equipment. But machines have their pace. They are especially effective when you hav e a slight injury you need to train around. Machines are also a great way to give the joints a rest from the regular pounding of free wieghts.


    591. BODYWEIGHT ONLY
    Sometimes the simplest eay to improve your aize and strength is by getting back to basics - way back to basics! Before barbells and dumbells made their appearance, people got in shape by using their bodyweight. Take a look at the physiques from the old Muscle Beach days (1930s, 1940s, and 1950s). Take a couple of weeks and do nothing but chin-ups, dips, push-ups, and crunches. Not only will you be giving the joints a rest, your workouts will be quicker because there will be no waiting around for equipment.

  3. #123
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    592. FREESTYLE
    As the name implies, freestyle training involves training whichever muscle you feel need sit on any given day. You may be scheduled to do legs, but perhaps the legs are still not recovered from the previous leg workout. Conversely your chest or back may be fully charged and ready to go. Keep in mind you have to be intune with your body to train freestyle. It's easy to skip the muscles you hate training (which are usually your weaker muscles) and hit your favorite muscle groups. Don't use freestyle training to satisfy your laziness.

    593. ULTRASLOW REPS
    Although the time varies, most bodybuilders take four to six seconds to perform one rep. Using an ultraslow training pace, however, has a number of advantages. For starters, it all but eliminates the body momentum that often accompanies faster rep paces. Another advantage is safety. Most injuries are the result of sudden stops or starts, either of which can rip ligaments or tendons. It is for this reason that slow tempos are great for training around injuries or resuming training after an injury. A slower pace also forces you to concentrate. try lowering a light weight over 10 seconds or more. It's virtually impossible to let your mind drift.

    594. ULTRASLOW - HOW LONG?
    There is no dividing line between normal-speed and ultraslow training. Most experts recommend taking at least 20 seconds to complete each rep. This works out to 10 seconds wach for both raising and lowering. Experiment with differnt rep schemes. Also keep in mind that you won't be able to use near the weight that you can on your regular speed sets. Start with about 50 percent and don't be surprised if you have to drop it back to 25 to 30 percent.

    595. ULTRA-FAST REPS
    Ultra-fast reps received their biggest boost from '60s bodybuilding superstar Leroy Colbert, the first man to develop 20-inch arms. In their simplest form ultra-fast reps are done using the heaviest weight and fastest speed possible. Now this doesn't mean bouncing the weight around in a haphazard manner. It means using good technique to perform the reps as quickly as possible. Some people call it racing the clock. Ultra-fast reps have two primary advantages: they allow you to perform more reps in a given period of time, thus completing your workout quickly, and they allow you to handle more weight than you could if using a conventional rep speed (four to six seconds per rep).

    596. STRIPPING
    Stripping is an advanced training technique that is both easy to learn and very effective. Let's say you are using 200 pounds on the bench press for a maximum of 10 reps. You may not be able to complete an 11th rep with the 200 pounds, but in all probability you could perform a couple of more reps with 150 or even 175 pounds. As soon as you complete you last possible rep with 200 pounds, have a training partner strip (remove) 20 or 30 pounds from the bar and then continue on for a couple of additional reps. Obviously the same weight has to be taken from either side.

    597. DOWN THE RACK
    Stripping is not limited to barbells. You can do the same thing with dumbells. If you are using, say, 30-pound dumbells for side raises. complete the given number of reps and then place them back on the rack and grab a set of 25s. Squeeze out as mant as you can manage (probably in the 3 to 5 range) and then grab the 15s or 20s. Again see how many reps you can complete. You can probably see where the name comes from. You are literally working your way "down the rack" towards the lighters dumbells.

    598. RACE THE CLOCK
    To really bring focus back to your wokrouts, try doing the same number of sets in a shorter period of time. Or try doing more sets in the same time period. Either way you will be forced to cut down on gym-chatter and other workout-wasting distractions. This is a great way of increasing intensity. Adding more weight to the bar is another form of increasing intensity.


    599. TRIPLE-DROP SETS

    They are excellent for hitting the different muscle fiber types. Start with a weight that will allow you to just squeeze out 12 to 15 reps. Without stopping, grab a heavier weight that allows you to perform only 4 or 5 hard reps. Finally finish of with a set of 15 to 20 reps. For convenience triple-drop sets work best with machines or dumbells, but they can be employed with a barbell or if you have a couple of willing workout partners.

    600. YOU GO, I GO
    Nothing fancy here. One of you does a set of an exercise and then passes the bar or dumbells the other other. There is not rest in between. You go, I go works great with simple exercises like barbell curls where both of you are using the same weight. The technique is also great for friendly competitions as both of you can try to outdo the other in the number of reps you complete.

  4. #124
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    601. TWENTY-ONES
    This technique is most suited for curling movements. The name comes from the number of reps performed during the set. To do a set of 21s, select a weight about half what you would normally use for a set of barbell curls. Start by curling the bar from the thighs to about the midpoint (forearms parallel to floor). Complete 7 reps. Then, without stopping, curl the bar all the way up and lower only to midpoint. When 7 additional reps have been performed, try to force out 7 full reps. It will take a bit of experimenting to figure out a weight that will enable you to just complete 21 reps. We should add that 21 is a somewhat arbitrary number. You could do 18s (3 X 6) or 24s (3 X 8).

    602. STAGGERED SETS
    When you find that some of yoursmaller muscles (side shoulders, calves, forearms) start lagging behind, you may want to begin performing extra sets for them. One way to do this is to do the extra sets while you are resting between sets when traing the bigger muscles. For example, while taking you break between bench presses, throw in a set of calf raises. Likewise, you could do a set of forearm curls between sets of squats. When performing staggered sets keep in mind that there are combinations that won't work well together. Doing forearms between sets of back or chest will interfere with your gripping strength. Staggered sets for calves may throw your leg workouts off. Make sure the muscles for which you are performing extra work don't interfere with the primary muscles being trained.

    603. NEGATIVES FOR POSITIVE RESULTS
    Numerous bodies of research have demonstrated that the lowering, or negative, part of the reps is just as effective as, if not more effective than, the raising (positive) part of the rep. A workout with a high percentage of negative reps will leave your muscles aching more than a workout consisting soley of positive reps will. On may exercises you will need a training partner to assist you in performing negative reps. Load the bar with slightly more weight than you can lift. Have your training partner help you lift it. Then lower it without assistance in a slow and controlled manner. You can even try stopping the bar's downward motion. Once you reach the bottom, have your training partner assist you in hoisting the bar back up. On an exercise like barbell curls you can be your own spotter. Just use body momentum to help you raise the bar back to the top position. Note: warm up well before attempting negative reps.

    604. REST-PAUSE
    The rest-pause teechnique is based onthe physiological fact that a muscle will usually regain about 90 percent of its strength in 10 to 20 seconds. Select a barbell (machine, or dumbells) that will allow you to perform only one rep in positive style. After completing one rep, place the weight back on the rack. Slowly count to 10, then do another rep. Alternate these then-second, one-rep sequences until you have completed one set of 8 to 10 reps. As with most advanced training techniques you will probably need to reduce your weight from what you would normally use for straight sets.


    605. PRE-EXHAUST SETS
    I invented the pre-exhaust system in the late 1960s. Pre-exhaust is one way to get around the "weak linkin the chain" that brings premature failure to many exercises. For example, on bench presses the smaller triceps often give out before the larger chest muscles. To get around this, first perform an isolation exercise like dumbell flyes, which places little stress on the triceps. This will "pre-exhaust" the chest. Because the chest has already been worked, by the time you do bench presses the triceps are no longer the weaker muscle and can push the chest muscles to failure.

  5. #125
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    would like to say hello to everyone


 
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