- Joined
- Nov 15, 2010
- Messages
- 4,648
While there is constant search for progressive overload, i think people forget the QUALITY of the lift is very close importance to the QUANTITY when targetting...
lets like break down a leg extension... for most, its just get in and swing that shit up and down... sure, we can go 190 this week 200 next, 210lbs following.... but if we are jumping all around in the seat using momentum etc, its just not going to target that muscle specific... but there is soo many little things to make the lift quality better...
-keeping your ass sunk deep all the way on the seat and not letting your body rise up and down slightly for momentum...
-stopping the weight completely at the bottom for 2 seconds letting all elasticity dissipate
-moving the weight in a speed that ALL momentum is taken out of concentric, and the weight is lowered while in 100% control without free fall
-holding a slight contraction at the top
-pointing the toes
-Keeping the knees from rolling outwards
i mean thats 1 little exercise and 6 points that can take it from beginner level to advanced and let you use less weight while specifically targeting the muscle better and less chance injury... ... i would not sacrifice the quality of perfect execution for the mere fact of added resistance... but added resistance overload is always the end goal WHILE using perfect execution
same with lets say bicep curls... easier to look at preacher since kind of fixed motion... make the plane of motion so you pull the outside of the curling hand to your delt, instead of the inside (thumb).... keep wrists bent backwards/or complete neutral (as soon as the wrist curls in, it is like an arm wrestling "over the top" move and is going all forearm)... you can do this at home and fee difference immediately... curl and flex your bi while bending your wrist backwards, then flex it while curling your wrist.. night and day contraction difference... same thing w the momentum speed mentioned for extension, no free fall, 1 sec pause bottom and release elasticity...
anyways, I'm sure some of these things are nothing new for a lot of you, but for others just trying to pass along some small tips to target the muscle and use quality of a lift to keep the tension on that specify muscle.... any other lifts you guys wanna break down and talk about? I have said my thoughts on targeting chest many times... lets talk about some others!! :headbang:
lets like break down a leg extension... for most, its just get in and swing that shit up and down... sure, we can go 190 this week 200 next, 210lbs following.... but if we are jumping all around in the seat using momentum etc, its just not going to target that muscle specific... but there is soo many little things to make the lift quality better...
-keeping your ass sunk deep all the way on the seat and not letting your body rise up and down slightly for momentum...
-stopping the weight completely at the bottom for 2 seconds letting all elasticity dissipate
-moving the weight in a speed that ALL momentum is taken out of concentric, and the weight is lowered while in 100% control without free fall
-holding a slight contraction at the top
-pointing the toes
-Keeping the knees from rolling outwards
i mean thats 1 little exercise and 6 points that can take it from beginner level to advanced and let you use less weight while specifically targeting the muscle better and less chance injury... ... i would not sacrifice the quality of perfect execution for the mere fact of added resistance... but added resistance overload is always the end goal WHILE using perfect execution
same with lets say bicep curls... easier to look at preacher since kind of fixed motion... make the plane of motion so you pull the outside of the curling hand to your delt, instead of the inside (thumb).... keep wrists bent backwards/or complete neutral (as soon as the wrist curls in, it is like an arm wrestling "over the top" move and is going all forearm)... you can do this at home and fee difference immediately... curl and flex your bi while bending your wrist backwards, then flex it while curling your wrist.. night and day contraction difference... same thing w the momentum speed mentioned for extension, no free fall, 1 sec pause bottom and release elasticity...
anyways, I'm sure some of these things are nothing new for a lot of you, but for others just trying to pass along some small tips to target the muscle and use quality of a lift to keep the tension on that specify muscle.... any other lifts you guys wanna break down and talk about? I have said my thoughts on targeting chest many times... lets talk about some others!! :headbang:
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