One Giant Set to Giant Arms

One giant Set To Giant Arms

One Giant Set to Giant Arms

Informed bodybuilders have always known the importance of the eccentric, or negative portion of a rep. This is where a lot of the micro damage occurs within the muscle tissue. Damage that will be repaired and replaced with thicker muscle fibers which translates into larger muscles. It’s much easier to let gravity take over and just speed through the negative but your cheating yourself out of much of your intended muscle building results.

Too much of a good thing is a bad thing

Recent studies have confirmed the importance of eccentric training with a surprising result. You would think the slower the descent, the more muscle damage there would be but that’s not the case. If the eccentric portion is too slow, less muscle damage will occur. Studies have discovered that if the descent is too slow the muscle has a chance to compensate and protect itself from further damage. The key is an eccentric phase lasting no more than three seconds.

This giant set is designed to take full advantage of the benefits of eccentric training. This set will focus on the elbow flexors close, to the elbow itself. Namely, the brachialis and the brachioradialis. These two important muscles are often overlooked in favor of the larger bicep brothers which are located higher up on the arm. But, neglecting these two hard to pronounce muscles is a big mistake. They add thickness to the arm and if not properly developed, they can hold back your overall bicep growth. Continue reading

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The One & a Half Rep Intensity Technique

 Intensity technique Increase Your Intensity 150% with the One & a Half Technique

Once you’re past the beginner stage of your resistance training life you’re bound to hit some plateaus. This is a good place to add some intensity techniques like super sets, giant sets or drop sets. Well this technique is not as well known but it’s still worth having in your training arsenal. It’s known as “One & a Halves” or “Rep & a Half” and it’s another method of ramping up the stress of any given set.

Give One Hundred Percent and then Fifty More

The concept of this intensity technique is to double the amount of reps to any given exercise. You perform a full rep followed by a half rep. You could work the half rep into the easiest half of the movement, therefore stressing the muscle twice as hard in the range where it normally doesn’t get enough stress. Conversely, you could complete the half rep during the toughest half of the move, but you’ll need to use a lot less weight if you use that option.

You could use this method with almost any exercise but these are some prime examples: Continue reading

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How to Retain Muscle After Surgery


How to Retain Muscle After Surgery

I laid back on the bench and I went through the same set up ritual I’d done thousands of times before. My three warm up sets were complete and this was my first working set. I was preparing for a bench press contest, my first in almost ten years. My right shoulder was always sore but I learned to live with the pain. I really had no business benching heavy again but my thick head was in denial. I grabbed a random guy in my vicinity to spot me. I had 275 lbs loaded on the bar and this was going to be an easy double on my way up to 300. I took control of the bar after the liftoff and I started my slow descent. Just as the bar touched my chest I felt it. It was an obvious “POP” in my right shoulder. In my mind, it was a pop heard throughout the gym. I was frozen with fear and luckily my spotter realized something went wrong and lifted the bar up to the racks. I sat up on the bench, grabbed my shoulder and stared at the floor. My arm went numb and I knew something very bad just happened. Thoughts of Surgery flashed through my mind. A future of pain, pain meds, Physical therapy and dare I say it… “atrophy.” I instantly sunk into a deep depression. Continue reading

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How Does A SWAT Team Really Train?

Police training functional shooting

How Does A SWAT Team Really Train?

How Does A SWAT Team Really Train?

It was late July and the lead story on all the local news stations was the record setting heat and humidity predicted for the day. There was a health advisory warning against any outdoor activity. We started the day out on the range with an hour of PT (physical training) and then jumped right into some shooting drills in full gear. I drank a gallon of liquids before lunch. Our team paramedic was on hand in case anyone needed to be hooked up with some IV Fluids. We had to train… it was our SWAT training day. Continue reading

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Strong Grip of the Law

grip strength strong grip

Strong Grip of the Law

The Strong Grip Of The Law              

by Jim Vaglica

Years ago, when I was a young rookie cop, I made a lot of arrests. One night I decided it was time to lock up this bad guy, so I moved in and grabbed his wrist. Immediately he began backing up and struggling. He pulled and shook his arm violently in an effort to break free. Eventually I lost my grip and I found myself in a foot chase. He was a young wiry guy in sneakers and he was fast enough to lose me in the darkness behind a building.

I’ll never forget that feeling of defeat. I had lost a struggle and a foot chase in the same incident. Someone had beaten me at my own game. This guy should have been under arrest but now he’s parts unknown. I’ll have to track him down and attempt to arrest him again. This was the first time I actually had hold of someone and they had got away from me. Had I been able to maintain my grip on his wrist he would have been in his rightful place: behind bars, and I would have not felt the agony of defeat. I was determined that would not happen to me again.  Continue reading

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How To Do Dips By The Iron Guru

Vince Gironda dips

Vince Gironda the Iron Guru

Dips By the Iron Guru            by Jim Vaglica

Most of you are too young to remember Vince Gironda.  He was known as the Iron Guru and he opened Vince’s Gym in North Hollywood in 1948. Vince trained some of the biggest names in bodybuilding including Arnold, Lou Ferrigno and Larry Scott. When movie stars, like Clint Eastwood and Robert Blake, needed to get into shape quickly they also came to the famous Vince’s Gym.

The Iron Guru had his own unique and controversial philosophies of training. If someone was training in a manner Vince didn’t believe in, it was not uncommon for Vince to throw them out of his gym. For instance, the Guru believed that the standard back squat caused the hips to widen and the buttocks to protrude. He was also no fan of the standard bench press, believing that it over stressed the front delts. Dips were his primary exercise for building the chest. But these dips were done in a very specific Gironda Style. I had to dig up my old copy of Vince’s book ‘The Wild Physique’ to research exactly how Vince described his dips. Continue reading

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