Posts Tagged fitness
Biceps Workout Variations –3 Twists On An Old Routine
Posted by admin in Health & Fitness, Personal Development on May 19th, 2009
There almost as many ideas about the best way to work out your biceps as there are people working out their biceps. Everybody has their favorite, whether it’s 21s, positions of flexion or running the rack.
There are even variations within each of these types of alarm workouts. Today I want to take a look at the three different ways to run the rack:
- Running up the rack
Running up the rack is easy enough. It’s exactly what you would think it is -starting with lighter dumbbells and performing sets of 6 to 10 reps. The tricky part of this technique is determining what weight to begin with. Start with too light a dumbbell and you’ll find yourself doing endless sets. Start with a weight that is too heavy and you may short yourself when it comes to biceps workout volume.
- Running down the rack
Running down the rack is away this is usually done. Simply select a weight that you can perform eight solid reps with and continue to do sets with sequentially lighter dumbbells until your arms are thoroughly exhausted.
- The pyramid
The pyramid is a little bit trickier than either the two choices above. To do a pyramid, run up the rack first and then back down. This is another technique this sounds simple until you try it. I can almost guarantee that you’ll start with too heavy a weight for your run-up the first time you try it. The pyramid is a high volume technique and should only be used periodically to give your biceps a shock.
As with any forced rep, pre exhaustion or other extreme technique use the above carefully and sparingly to avoid muscle soreness.
Lose Fat by Calorie Shifting
Posted by admin in Health & Fitness on May 14th, 2009
One of the many problems encountered by body builders and fitness models is weight loss. Often they will go through a period of bulking up which involves increasing both lean muscle mass and body fat. After that they will then go through a period of dieting. This regular cycling through weight gain and fat loss can be unhealthy. During a review of the Vince Delmonte program I came across a technique called calorie shifting. Which allows you to increase lean muscle mass whilst keeping your body fat level low at the same time.
The theory behind these diets are that you spend one day on a low calorie diet regime which is then followed, the next day, on a normal intake of calories. The result of this is that your body does not adapt by reducing its metabolic rate. This can happen on a conventional diet making it difficult to lose further weight. By doing this you can still build muscle but keep your fat level low.