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Post by austinslater on Jan 31, 2007 19:59:55 GMT -5
Christian-Can you give an example of a couple of your favorite elbow flexor exercises? Thanks again for sharing your knowledge
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Post by John Milne on Feb 1, 2007 10:48:13 GMT -5
Where is Chris Gobby when you need him..
I'm sure he has a ton of exercises that you would find useful to help in a hook.
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Post by chrisgobby on Feb 3, 2007 14:41:55 GMT -5
heavy part. curls, heavy static holds (90 degrees), heavy cable lat pulldowns (you cannot isolate the malor back muscles with chin-ups, it's a waste of time), heavy outer pec work and cable simulation for elbow flexor. Oh, and your wrist flexion must be strong. I make sure every rep goes to failure than spotters help me with 2 forced reps, than 2 negative reps. Occasionally my nose will start bleeding. That is my philosophy on building inside strength... hooking is a truck pull...tourque will reign supreme.
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Post by austinslater on Feb 3, 2007 15:36:47 GMT -5
Chris your advice is right on. How do you setup your training during the week? If I remember correctly you dont pull much other then tournaments?
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Post by chrisgobby on Feb 3, 2007 16:08:48 GMT -5
to minimize overtraining I'm in the gym twice a week. Thursday-primary emphasis on bicept(movement), secondary emphasis on back. Sunday primary emphasis on front delt and outer pec, secondary on tricept. The following week primary and secondary muscle groups are reversed. (ex. thursday primary focus will go to back). And once every 2-3 weeks after the sunday workout I will pull on table immediatly after weight training. If you honestly train to max. intensity you CANNOT train the larger muscle groups more than once every 7 days! And if someone claims they can...there stacking or they're just under the illusion that they train hard.
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Post by Brian Kehler on Feb 3, 2007 19:06:34 GMT -5
If you honestly train to max. intensity you CANNOT train the larger muscle groups more than once every 7 days! And if someone claims they can...there stacking or they're just under the illusion that they train hard. I'm going to disagree... there always has to be the right mix of work vs. recovery. However I belive the opposite. Training one group 1x per week for drug free athletes may be too little. I take max 72 hours (sometimes 48) off before i train the same movements again. Max effort work vs. repetition, or max effort vs. contractile speed. When you incorporate speed-strength, or strength speed ratios, you can adaptively manipulate your CNS to recover quicker.. and that's just it, the old bodybuilding mentality to train 1x per per week and beat the hell out of a muscle group may not provide the most efficient results for your average person. Just my 2 cents... not to take anything away from Chris... I just believe that organization based on application can yield much better gains. Obviously no single philosophy will work best for every person. You have to figure it out for yourself.
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Post by austinslater on Feb 3, 2007 19:39:33 GMT -5
For awhile now Ive been trying to find away to increase frequency while keeping intensity high like Chris talked about. I think a muscle can be trained fairly frequently but for me I have to change movement patterns each time. So my set up as of late for armwork looks like this:
monday-armwrestling practice wednesday-regular bicep work friday-brach work with hammer curls, reverse curls and levering all angles
This way Im hitting my arms frequently but not overtraining and I can also hit each aspect pretty hard and not having something lag behind because its last in a workout. I think Ryan sets up his bicep work fairly similar. On a side note training is as much an art as it is science. Alot of strength coaches are going towards a higher frequency which was popular before the steroid era. Thanks for your input Chris and Brian . . .
Austin
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Post by austinslater on Feb 3, 2007 19:42:44 GMT -5
One thing I forgot to mention is that I try to keep the rep ranges atleast 3 reps apart during a given week. This an idea I got from Chad Waterbury and it seems to help with recovery as well. so if Im doing say 4-6 reps on bicep day I will do 7-10 on brach day and switch it up the following wk.
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Post by christianbinnie on Feb 4, 2007 10:22:39 GMT -5
Austin: EVERYONE is different in how their bodies react to training....As Chris and Kehler are showing you in their examples of workouts and recoveries.
Like I've stated before, I believe in training my left arm EVERY DAY. The strongest hands and forearms are men that USE those bodyparts EVERYDAY ie: Plumbers, Carpenters, Ironworkers ETC....
I agree with Chris in that chins do NOT work your back. YOU DO NOT USE YOUR BACK MUSCLES IN ARMRESTLING. THEY STABILIZE NOT CONTRACT WHEN ARMWRESTLING!....MOST And I say MOST 99.9% of people DO NOT train back correctly. Also, like I've stated before, and like Chris said....TRAIN CHEST!!!!!!!!!!!!!!!!!!! If you want to hook...
I believe you need a mix of low AND high reps while traiing..REMEMBER tendons have a poor blood supply, so they need higher reps to grow....Muscles DO NOT.. YET low reps will strenghten your muscles faster than tendons will, and that will increase you chances of injury. So mix it up, go to failure and negatives ETC.
Monday-Thursdays: Chest, Arms...Left arm in a.m. ( can be anything from wristcurls to grippers) Tuesdays-Fridays: Back Shoulders...Left arm in a.m. (same as above) Wednesdays: Left arm.....HEAVY with partials and static holds with free weights AND cables.
Practice on Saturdays or Sundays....Mainly HOLDS for time...Worked up to 2 1/2 min holds...Do THAT with Marcio......LOL.... Then work on technique and weak spots...RARELY we do we go all out.
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Post by austinslater on Feb 4, 2007 10:47:32 GMT -5
Christian-Thanks for your thoughts buddy I appreciate it. On the heavy partial and static holds work do you use a preacher bench or do you have a different setup? Again thanks, I can already see some things that I will be adding to my routine.
Austin
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