Weak Leading the Strong?
December 26th 2006 11:14
My most recent trip to the gym reminded me of an important principal of weight training lost on many who use weights to enhance fitness. I finished a set of squats and noticed that my lower back was starting to stiffen up.There was some pain,but I soon admitted to myself that the stiffness in my back could easily begin to hinder my ability to work as hard as I would like on subsequent sets. My stiff back was going to be the limit of my leg workout. The principal is that when various muscle groups cooperate on an exercise the weakest limits of intensity for the strongest. This is something to be avoided.
Let's say that you want to do shoulder shrugs to strengthen your trapezius, back,and hip muscles(and give you a chance of standing straight to walk down the street on your 85th birthday). When you grasp the barbell or dumbbells and begin to shrug it may become apparent to you that your grip is going to give out long before your shoulders are too tired to give up their part in the movement. That is the weakest setting the limits for the stronger.
If you watch carefully you will see men using straps to wrap around the bar when doing barbell shrugs. This is an admission that their grip will limit their performance. The straps replace the failing grip and allow continued repetitions. There are many ways to allow your weaker muscles to limit your stronger in the gym. What to do?
<p When you begin a workout, never start with the little muscle groups like biceps, triceps, and calves. If they are exhausted from their own specific work they can never hang in there long enough to permit the bigger muscle groups to get good work. The fact is that working the large muscle groups first will build the smaller quite adequately.</p>
I recommend that everyone try to do body through space exercises,but they particularly highlight problems with limitation. Nothing builds backs like wide and narrow grip chin ups, but unless you are exceptional you will find your grip weakening precipitously while chinning. It may be better for heavier people to use back machines, where grip is not so much an issue. Likewise I would never attempt squats after I had really worked my calves or hamstrings.
The limitation of bench pressing by tricep strength is pretty obvious. In fact, I use this weakness as an asset in training chest. Because triceps limit bench pressing, I begin my chest workout with movements that isolate the pectoral muscles. I use dumbbell flyes on a flat bench, the pec deck machine, and cable work before I try any dumbbell bench presses. After these isolation movements the fresh triceps actually help push the tired pectorals to do more work and bear the chief burden in the bench press. That's turning the limitation problem on its ear!
At whatever experience level you find yourself in weight training it is worthwhile to analyze your workout and see if you are penalizing your bigger muscles by letting the weaker muscles limit them.Your servant, as always.
If you watch carefully you will see men using straps to wrap around the bar when doing barbell shrugs. This is an admission that their grip will limit their performance. The straps replace the failing grip and allow continued repetitions. There are many ways to allow your weaker muscles to limit your stronger in the gym. What to do?
<p When you begin a workout, never start with the little muscle groups like biceps, triceps, and calves. If they are exhausted from their own specific work they can never hang in there long enough to permit the bigger muscle groups to get good work. The fact is that working the large muscle groups first will build the smaller quite adequately.</p>
I recommend that everyone try to do body through space exercises,but they particularly highlight problems with limitation. Nothing builds backs like wide and narrow grip chin ups, but unless you are exceptional you will find your grip weakening precipitously while chinning. It may be better for heavier people to use back machines, where grip is not so much an issue. Likewise I would never attempt squats after I had really worked my calves or hamstrings.
At whatever experience level you find yourself in weight training it is worthwhile to analyze your workout and see if you are penalizing your bigger muscles by letting the weaker muscles limit them.Your servant, as always.
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Comment by Joe Blogg
Joe Blogg's Blog
manchesterunited
collingwoodfootballclub
In my field of sporting endeavour I use weights to work my upper body (and I'll admit to a bit of vanity also) but need leg speed not leg muscle so find myself jogging 2-3 times per week which I hate.
But when you are competing in a high impact sport that involves short bursts of rapid movement it's all about stamina.
Which weight training will never give you.
Comment by JohnR/Nomythfitness.com
Comment by Joe Blogg
Joe Blogg's Blog
manchesterunited
collingwoodfootballclub
Taekwondo is my go.
3 x 3 minute rounds & if you've got nuffin left after 6 min you are jelly on the plate no matter how good your technique.
I keep the weights to bench pressing these days.
Punching is allowed but doesn't score points.
That said, if you maintain a strong upperbody without going overboard potent punches when close in does put the frighteners into opponents who concentrate solely on kicking.
I got, I guess, complacent a year ago and went into a tourny a trifle under-done. I got creamed in round 3. And I mean creamed - nowhere to run, nowhere to hide.
Swore I'd never let it happen again.
So I run & I run.
And hate every minute of it!
But I continue to pump iron coz I like the beach.