Upgrading Your Body and Mind With Training and TechnologyBodybuilding, Brain Training, Martial Arts, Transhumanism, Productivity, Parkour... and More!
Categories
Unusual Bodybuilding Methods: Static Contraction, Dynamic Tension and More
Unusual Bodybuilding Methods
By Adam Sinicki
There are a whole bunch of training methods in bodybuilding that you're probably familiar with and if you use a combination of them you can have a full and intense workout. However there also exist some underground, contraversial and unusual methods that have the potential to revolutionise your training. Here are a few:
Static contraction
The basics of static contraction are in the name. Let's break it down - 'static' meaning motionless, and 'contraction' meaning muscles working-ness. So the idea then is that you don't actually have to be completing a range of motion at all in order to be working your muscles; when you do a bicep curl it's only the hard bit down the bottom that really works to train your arms. Rather than pulling a dumbbell through that whole range then, why not simply pull against something immovable such as a work surface or a chain attached to the floor (ala Bruce Lee). You can apply the same concept to any body part, for example instead of bench pressing why not just push against a wall? Just find immovable object then pull/push against it at full power for five to ten seconds. Alternatively get a weight heavier than you'd normally use and hold it mid way through the range of motion until you can't hold it any longer. Then repeat. Give up when the burn is intense and move onto the next exercise. Bruce Lee believed static contraction was the secret to strength and power gains and more good news is that you can do it anywhere and that it's fairly quick and different.
'Dynamic Self Resistance'
Dynamic self resistance is quite an interesting idea that appealed to me for it's being different and practical. One of four techniques from John Petereson's book 'Pushing Yourself to Power' it involves using your own hands to supply the resistance as opposed to dumbbells or cables. So for a pec workout you might just push your hands together as hard as you can in front of your chest instead of doing a pec flies (kind of a combination of DSR and static contraction). Instead of bicep curls you can push or pull against your wrist or forearm with your other hand as you go through the movement, or alternatively get someone else to do it.
Negatives
Negatives are reps that you perform with a weight higher than you can lift on your own. You get a spotter to help you lift it, then the idea is to slow the decent of the weight as much as possible on each rep. Combined with more conventional reps it can cause a real burn. Think outside the box and try it with other exercises such as pull ups.
Burns
Burns are the most evil and beautiful thing in bodybuilding. You've worked to failure, you've done some forced reps and there's no way you can do anymore. Now you just kind of 'bounce' the beginning of the movement. So if you'd just nuked yourself on the bench press you hold the bar and just kind of bob it up and down slightly on your chest until there's completely nothing left.
Offset Exercises
This is just a way of adding a bit of spice to your workouts. Basically if you're doing bicep curls for example you take one heavy dumbbell and one slightly lighter one. Do half your reps then swap over. It makes things a bit more interested and involves your core in accounting for being off-balance.
Dynamic Tension
Dynamic tension is the famous training method promoted by Charles Atlas and simply requires you to tense your muscles through a range of movement as though you were lifting a weight but without actually holding the weight. It doesn't sound like anything but your muscles won't know the difference and again it can be done anywhere and with no equipment.
Time Division Training
Time division training is a method of my own devising which involves mixing slow heavy reps with fast light reps within a single exercise or just a single workout. This trains the fast and slow twitch muscle fibres and makes a great intense workout. To learn more about it buy my book Project Superman from LuLu or Amazon.
The-Biomatrix.Net Copyright 2013 NQR Productions TM and Adam Sinicki
Project Superman
Cost: $9/£5
Format: Print
Categoy: Training
Germination
Cost: $0.99/£0.60
Format: Android
Categoy: Brain
Training
Think Like Sherlock Holmes
Cost: $9.50/£5.14
Format: Kindle
Categoy: Brain
Training
Categories |
Unusual Bodybuilding MethodsBy Adam Sinicki
There are a whole bunch of training methods in bodybuilding that you're probably familiar with and if you use a combination of them you can have a full and intense workout. However there also exist some underground, contraversial and unusual methods that have the potential to revolutionise your training. Here are a few: Static contractionThe basics of static contraction are in the name. Let's break it down - 'static' meaning motionless, and 'contraction' meaning muscles working-ness. So the idea then is that you don't actually have to be completing a range of motion at all in order to be working your muscles; when you do a bicep curl it's only the hard bit down the bottom that really works to train your arms. Rather than pulling a dumbbell through that whole range then, why not simply pull against something immovable such as a work surface or a chain attached to the floor (ala Bruce Lee). You can apply the same concept to any body part, for example instead of bench pressing why not just push against a wall? Just find immovable object then pull/push against it at full power for five to ten seconds. Alternatively get a weight heavier than you'd normally use and hold it mid way through the range of motion until you can't hold it any longer. Then repeat. Give up when the burn is intense and move onto the next exercise. Bruce Lee believed static contraction was the secret to strength and power gains and more good news is that you can do it anywhere and that it's fairly quick and different.'Dynamic Self Resistance'Dynamic self resistance is quite an interesting idea that appealed to me for it's being different and practical. One of four techniques from John Petereson's book 'Pushing Yourself to Power' it involves using your own hands to supply the resistance as opposed to dumbbells or cables. So for a pec workout you might just push your hands together as hard as you can in front of your chest instead of doing a pec flies (kind of a combination of DSR and static contraction). Instead of bicep curls you can push or pull against your wrist or forearm with your other hand as you go through the movement, or alternatively get someone else to do it.NegativesNegatives are reps that you perform with a weight higher than you can lift on your own. You get a spotter to help you lift it, then the idea is to slow the decent of the weight as much as possible on each rep. Combined with more conventional reps it can cause a real burn. Think outside the box and try it with other exercises such as pull ups.
BurnsBurns are the most evil and beautiful thing in bodybuilding. You've worked to failure, you've done some forced reps and there's no way you can do anymore. Now you just kind of 'bounce' the beginning of the movement. So if you'd just nuked yourself on the bench press you hold the bar and just kind of bob it up and down slightly on your chest until there's completely nothing left.Offset ExercisesThis is just a way of adding a bit of spice to your workouts. Basically if you're doing bicep curls for example you take one heavy dumbbell and one slightly lighter one. Do half your reps then swap over. It makes things a bit more interested and involves your core in accounting for being off-balance.Dynamic TensionDynamic tension is the famous training method promoted by Charles Atlas and simply requires you to tense your muscles through a range of movement as though you were lifting a weight but without actually holding the weight. It doesn't sound like anything but your muscles won't know the difference and again it can be done anywhere and with no equipment.Time Division TrainingTime division training is a method of my own devising which involves mixing slow heavy reps with fast light reps within a single exercise or just a single workout. This trains the fast and slow twitch muscle fibres and makes a great intense workout. To learn more about it buy my book Project Superman from LuLu or Amazon. |
Cost: $9/£5 Format: Print Categoy: Training Cost: $0.99/£0.60 Format: Android Categoy: Brain Training Cost: $9.50/£5.14 Format: Kindle Categoy: Brain Training |
