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
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
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
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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Tagged captains of crush, fat bar, fatgripz, forearms, funtional, globegripz, hand grippers, hand strength, ironmind, Jim Vaglica, law enforcement, police, shooting, thick bar
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