A
s your physique and workouts advance to a new level, so must your training regimen. In order to achieve your goals you
must first have a solid game plan. After you establish an effective plan, follow it up with hard work and a 100% drive and determination and you will succeed. Here are "5 Ways To Shock New Muscle Growth"!!!! These are just a few ideas, I encourage you to use some of your own ideas and see how they work for you. 1. Start out by writing a new workout program and changing your current body parts that you train together.
Sample:
Monday- Quads/Calves
Tuesday-Back/Abs/Traps
Wednesday-Hamstrings/Biceps
Thursday-Triceps/Shoulders
Friday-Chest/Abs/Calves
Saturday-Off
Sunday-Off 2.
Incorporate one new exercise for each body part, one that you have never done or haven't done for a long time. 3. Do one set of 50 reps on the last set of each exercise. 4. Change up the Tempo (Speed) of your training. "Slow & Strict" or "Faster & Explosive" 5. Watch the New TV Show Called "The REGIMEN" Show air dates is coming in the 1st week of July 2004. For more info please visit www.theregimentv.com
This month special feature is Richard Daggs, who has a passion for our sport and puts a tremendous amount of time into living his dream and helping thousands of people with his knowledge. I have a great respect for "WildMan Daggs" and all of his years of hard work. Richard got started competing in 1996 in New York at the ANBC Battle of Saratoga and placed 1st in the Teen Class. In 1998 competing in Florida NPC Gold Cup Classic Placing 1st in the Open LW. Moving on in 1999 to the NPC Sunshine Classic WPB, FL placing 2nd in the LW class. That same year he entered the NPC Southern States, FL placing 6th in the LW class. 2001 NPC Space Coast, FL placing 2nd in the LW class. 2001 MuscleMania SuperBody in Miami, FL placing 1st in WW division. 2001 NPC East Coast Muscle Classic, FL placing 1st in LW class. Entering one of the hardest show of his career the 2001 NPC Team Universe, NY Placing 3rd in LW class. 2002 MuscleMania Worlds, CA placing 1st in WW class. 2003 NPC Sunshine Classic, FL placing 1st in LW class. 2003 NPC National Championships, FL placing 8th in MW class. Richards current goal goes beyond competing in shows. His goal is to create the most dynamic fitness TV show called "The Regimen" that will inspirer and help thousands of people reach their health & fitness goals, by using Professional Fitness and Bodybuilding athletes across the country in the TV show to teach all of us new and up to date ways to train and live the Health & Fitness Lifestyle. In his quest Richard will be accompanied by the talented and beautiful Carrie Mir. I have a feeling these two are going to make a huge impact on people every where. With his busy schedule, Daggs always finds time to keep making changes to his physique.
In this kenesiology segment we are taking a look at the muscles in the chest region. I will focus on two parts of the chest: Pectoralis Major and Pectoralis Minor. This segment will help supply you with the proper information to help improve your form. The exercises that we will cover are as follows:
I. Standing Cable Fly's
II. Incline Dumbbell Chest Press
III. Incline Dumbbell Fly's.
In these different exercise we will cover muscles that are emphasized (Heavy & Moderate), execution, form, muscelology, and the anatomy of each exercise. Remember to always start out light and slow when attempting any exercises in these articles. Always consult a professional trainer, if you are having any problems with these exercises. Until next issues Quad segment, continue making time for your health & fitness goals. Be Consistent, Dedicated, and Committed to make changes to your Mind, Body, and Sprit.
Standing Decline Cable Fly's
Emphasized Muscles:
Heavy Use: Pectoralis Major (sternoscostal part & sternum & abdominal parts)
Moderate Use: Pectoralis Minor
Muscle Position and Execution:
sStanding with feet shoulder width
sHand position in Step 1 Palms should be facing the floor
sHand position in Step 2 Palms should be facing toward ceiling
sHand position in Step 3 Palms should turn slightly inward towards each other
sKeep arms away from body in the starting position
sKeep arms semi-straight with elbow locked tight
Tips and Form:
sAlways keep your feet flat on the ground with knees slightly bent
sAlways keep a tight grip with thumb wrapped around index fingers
sKeep arms tight at the starting position, pausing each time you come back to this position
sBring cables to chest level in the finishing step of this movement
sHold chest together for 2 seconds in Step 3 of each rep
sNo BOUNCING at the top or bottom of exercise, could cause future problems with shoulder joints
Incline Dumbbell Fly's
Heavy Use: Pectorials Major, sternocotal part (middle part), clavicular part (upper chest)
Moderate Use: Pectorials minor
Muscle Position and Execution:
s Lie on incline bench, angle should be between 45 and 60 degrees
sHold dumbbells with arms slightly bent
sKeep the dumbbells in a neutral position
sStep 1-Keep elbows slightly bent, arms straight out where it feels comfortable
sStep 2-Bring weight up with arms slightly bent (keep arms rounded like you are hugging a barrel)
s Step 3- Slight pause at the top of movement and repeat steps 1,2
Tips and Form:
sThese should be done at a moderate tempo
sDo not use heavy weight with this movement
sKeep a tight grip with hands in a neutral position
sKeep top of back slightly arched, chest out at the bottom of each movement
sAt the top of each movement squeeze the chest together and hold for 2 seconds
