Академический Документы
Профессиональный Документы
Культура Документы
1. Go Heavier
Share
This is a simple, yet wildly effective technique when used appropriately. However,
if it's implemented incorrectly, you can wind up injured.
I love utilizing this strategy with single-leg exercises like reverse lunges, Bulgarian
split squats, and step-ups. It's an outstanding way to not only change the general
training stimulus, but also to increase both the range of motion and stability
within that new ROM.
The same dual benefits apply to pressing with dumbbells instead of a barbell.
I'm not a huge fan of deficit deadlifts, using smaller plates or standing on a
platform, because most people have terrible deadlift technique in the first place
and it only gets uglier when you ask an unprepared body to go to a more extreme
ROM.
Some folks may be ready for it, but that's about 1% of the lifting population, and
frankly, you're probably not that special.
A simple example of this is a traditional bilateral squat where the wide base is the
entire distance between your two feet, compared to a single-leg squat which has
a much narrower base the surface of the bottom of one foot.
So, if you want to progress an exercise, find a way to narrow the stance a bit.
If you bring your center of mass lower to the ground during an exercise, it gets
easier.
Think back to Barry Sanders, who may have been the most agile guy in NFL
history. Sanders was only 5' 8" and carried most of his 200 pounds in his lower
body. These two factors kept his center of gravity lower and closer to his base of
support.
When it comes weight training, where we're attempting to get bigger and
stronger, we need to seek inefficiency through instability with our exercises by
We can even hold the bar overhead to take the instability one step further.
This is also why lifters with poor mobility at the hips, ankles, and thoracic spine
seem less stable under the bar. They pitch forward and move the weight further
from their center.
Fortunately, there are instances when we can safely reposition the horizontal
center of gravity to our advantage. Take a split-stance cable lift, for example.
The challenge is greatest when the rope is pressed all the way out from the body
(and, thus, furthest from the hips and thoracic spine). To make this even harder,
you'd add isometric holds to each rep when the rope is "locked out" furthest from
the body.
I actually did my Master's thesis on this topic. The bottom-line is that unstable
surface training is very often misused, but can be beneficial when done under the
right circumstances.
Unstable surface training is rarely appropriate for the lower body. Outside of the
rehabilitation of functional ankle instability, it doesn't have much merit.
That's not to say, however, that utilizing unstable surfaces in other scenarios can't
be advantageous. The important thing is to recognize that the instability must be
applied at the midsection/torso or upper extremities.
Examples include push-ups with the hands on stability balls or inflatable rubber
discs and pressing exercises while positioned atop a stability ball. These
movements have considerable benefit with respect to enhancing shoulder
proprioception and deloading joints without losing out on muscle activation.
If you start moving explosively and approaching plyometric-level (or even moving
quickly but under relative-control), the stability aspect of as exercise gets harder.
Think of Bulgarian split squats vs. reverse lunges, back squats vs. jump squats, or
push-ups vs. rotating T-push-ups.
By introducing a dynamic element, we're asking the body to respond to a new
stimulus. Lower body movements, particularly single-leg exercises, are well-suited
to an added dynamic challenge.
For decades, we worked to get people off machines and into doing more free
weights because of the stability benefits they afford.
Unfortunately, most people almost always train bilaterally and symmetrically, so
they're missing out on the potential benefits that come from using an
asymmetrical load.
Symmetrical loading is obviously super-important for both strength development
and muscle building where muscular tension and the mind-muscle connection are
important.
However, if we're talking about making training more challenging and deriving
maximal functional carryover to the real world, then we've got to have some
asymmetrical loading.
Here are some easy ways to apply it:
One-arm dumbbell variations of bench or overhead presses
Two-point dumbbell rows
One-arm farmer's walks
One-leg dumbbell Romanian deadlifts
One-arm, one-leg dumbbell Romanian deadlifts
Especially with beginners, it's really valuable to use low-level ground-based drills
like prone and side bridges because they allow us to eventually transition to more
challenging and "functional" upright variations performed correctly than if we
went right to these variations immediately and just tried to "coach through" the
weaknesses.
Moving from a plank to a Pallof press would be one example, or progressing from
a side bridge to a standing cable row.
If you increase the time under tension of each rep, you've got to reduce the load
in order to maintain total volume. That's an unavoidable factor, so it's a tradeoff in
terms of "difficulty" even if the eccentric phase is one primary way to kickstart
muscle growth.
All of these progressions are "give-and-take," with progressions on one front with
regressions on another, and the end result is variety for the duration of your
training career.
Let's say that you do a barbell reverse lunge one month and change to a dumbbell
forward lunge the next month. You've progressed by adding a greater
decelerative component (forward lunging), but regressed by lowering the center
of gravity (from barbell on your back to dumbbells in your hands).
Guess what, though? You'll still be ridiculously sore in the first week of the new
program.
11/16/10
Subscribe
(/store)
(//www.t-nation.com/workouts/american-sniper-workout)
(https://biotest.t-nation.com/packages/velocity-diet)
(//www.t-
nation.com/free_online_forum/sports_women_training_performance_figure_group&s=forumIndexCat)