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Unorthodox Training

Jeremy24

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Jun 26, 2008
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For the last few weeks ive been doing some unorthodox traing methods and it seems to be unlocking some new growth. Lots of uni-lateral stuff. One arm dumbell/kettlebell snatches and cleans, one arm dumbell flat bench press etc.

Goes to show u that u dont have to get real techinical with the body u just need to train, eat and sleep adequate.

Im attributing all of my gains to muscle confusion. One thing a lot of this stuff has done is make me very explosive and powerful.

Here is something i did the other day which made me tremdously sore. Incline bench, use a wieght that is heavier than u would normally lift. Only preform the negative part of the rep. I did a ten second negative. Then have your spotter help pull the wieght back to starting position. Perform this for x amount of reps. Basically until u cant hold it for a negative anymore. i really think this works

anyone else have any experience with unortodox training?
 

dalvare1

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i hate negatives, i can rarely feel the muscle working unless its something like biceps or triceps....

when i do negatives for bench or back, i feel like my shoulders and arms are doing ALL the work, and my chest is just tense because of the weight, not because im voluntarily contracting it... i hope that makes sense...
 

Chrysler

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Apr 19, 2007
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I've been doing a ton of unilateral dumbbell presses and my chest has never been stronger.

The only downside is I now have to find a gym with dumbbells bigger than the 150s. <-------------That was me bragging a little bit.
 

Athlete

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Aug 4, 2007
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I think my entire regimen is pretty unorthodox. And yes I love unilateral movements, but I do both.

For chest I usually finish off with a one arm machine press. Same for back, but one arm rows in a seated cable or lever machine. I got a much better contraction that way as my movement is less inhibited, I can twist more and go further back.

For legs I do the usual squatting, but finish with one legged presses in a seated machine. It doesn't feel good in all machines, but the one I use has a very fluent and natural movement to it.

I know people recommend close grip bench for triceps, but it never worked for me. Since I started doing one arm movements, like lying skull crushers with a dumbbell, seated one arm db extensions, one arm pushdowns.. they've grown much more.
 

Jeremy24

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I've been doing a ton of unilateral dumbbell presses and my chest has never been stronger.

The only downside is I now have to find a gym with dumbbells bigger than the 150s. <-------------That was me bragging a little bit.
I love this movement too....I feel it has brought up some weak spots in my chest
 

qbkilla

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ive always thought that curls one arm at a time are wayyy better. i dont see how it is any good to alternate them, what is the point of resting one arm for 5 or so seconds while your curl the other arm? how is that optimal? im going to start curling one arm at a time and see if it works better.
 

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