Where The Strength Gains Are And The Way To Secure Them Using The Pull Up For Maximum Lats and Levator Scapulae Development

If you look into the training of athletes involved in strength centered events, such as Olympic Weightlifting, Powerlifting and Strongman, you will notice that it is broken down into many different components. They train for absolute strength, along with speed. They want size, but also agility. Each resistance training workout is often very specific, but the aspects of overload will be applied to the many parts of the sport. This is what's described as progressive overload. When setting up a muscle gain program, it is necessary to determine any aspects of your fitness you need to improve. Then you have to find out the sort of overload needed to realize those goals. These categories of overload are used to make recurring strength and hypertrophy gains:

• Weight: Utilizing a weight in excess of 70% of the muscle’s maximum load over several weeks, will increase strength and bulk.
• Rate of Work: The work rate is one component that is critical to understand in sports like Muay Thai, Strongman Competition and Olympic Weightlifting, in which timing is integral. If put to use appropriately it forms an anabolic environment. You may heighten the intensity of the work rate by doing the exercise or training session in a shorter space of time. So if you did 5 sets of an exercise like the Palms In Dumbbell Bench Press in 15 minutes, the next work out you try to do exactly the same amount of work in 8 minutes.
• Frequency: what number of work outs you do weekly (or monthly, yearly etc.), either overall, or for specific aspects within your weight lifting program, such as muscle groups, aerobic exercise, yoga and so forth

For maximum muscle activation, seek to take around 1-3 seconds on the positive or concentric part of the Pull Up, after which make sure to lower it in around 5-8 seconds. It's essential to engage your brain and central nervous system, in addition to your Lats and Subscapularis, to obtain the most with this kind of free weight exercise. To prevent injury, remember to do a few sub-maximal sets with a more measured speed earlier on in your exercise session. This focus on the musculature, instead of the load helps to increase muscle size and definition in only a few fitness workouts. You actually induce your muscle fibres to work a whole lot more if you focus on the negative (eccentric part) of the Pull Up. It is the ultimate strategy to pack on muscle mass quickly.

• There are various other upper body muscles besides the Lats, Infraspinatus and Teres Minor! So consider ways to use the Pull Up as just one piece of the entire muscle development and body fat reduction program.
• Concentrating too much on a particular muscle is a widespread error, specifically among newcomers to weight training.
• It is definitely far better to work out smarter instead of harder.
• You could be training your Lats, Rhomboids and Posterior Delts much more than you appreciate, not simply when you are performing multi-joint compound movements such as the Pull Up in your gym sessions.
• To show you how simple it could be for you to over work the various muscle groups, take the example of the Back Squat. You might decide on that to train your quadriceps muscles, however this also heavily works on the hamstrings.
• Leading Professional Bodybuilders such as Troy Alves, Khalid Almohsinawi and Constantinos Demetriou, understand that to look awesome on stage, muscle harmony is absolutely vital. No particular group of muscles should dominate the figure.

A compound movement is one that triggers a response on several muscle groups to execute the process (for instance the Exercise Ball Push Up). Isolation movements develop one specific muscle group and tend to be ideal for correcting imbalances in under developed parts of the body.Compound-style training is best suited for free weights instead of machines, owing to the power drive required for dynamic effort based training.



Making Use Of Progressive Overload Techniques For The Latissimus Dorsi and Rear Delts

Extra reading: http://healthyliving.azcentral.com/muscles-chin-up-palms-palms-out-work-14746.html