Range of Motion is Critical For Building Muscle
By Sean Barker, CPT.
If your not sure what I mean by ROM, its Range of Motion. This is the complete range of movement that you perform every exercise from start to finish.
But how many people get carried away with increasing the weight they lift only to sacrifice the proper exercise execution in which the exercise should be performed. A good many, and I admit I have done it in the past as well.
We all like to load up that bar giving us the feeling that we are super strong by slapping plate after plate onto the barbell. But doing this only builds your ego, not your muscles. It also greatly increases your chance of serious injury when performing exercises without a complete range of motion.
Increasing your poundage’s over time is the cornerstone of getting bigger and stronger in the gym. But not if it comes at the expense of doing the exercise with improper form. Whether it’s bench presses, squats or any exercise that requires you work the muscles over a complete range, people have a tendency to slowly develop bad training habits of limiting the range in which they complete the exercise.
This might enable you to use a heavier weight, but its not maximizing muscular overload it’s limiting it as the muscles are only getting half the stimulation that they should be. Plus, your joints and ligaments are picking up the slack, which is provoking injury.
Adhere to proper weight selection that allows you to work the intended muscle with your desired number of reps. Always remember that your weight should be chosen based on how well you can perform the exercise, not the other way around…
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Today I headed to the gym knowing that things might not go as planned.
My strained left thumb that I had a few weeks back has come back to haunt me.
I was scheduled to train Chest, Shoulders & Triceps today but didn’t get very far with that. As soon as I tried to warm up for Incline Barbell Bench Presses I knew it wasn’t good.
I couldn’t even stand the pressure of the 45lb Olympic bar pressing against my thumb. I then tried to salvage the workout by trying different angles with barbells dumbbells and even variations of pushups.
Gripping any bar or even dumbbells were out of this question. I could manage some back pulling exercises using a thumbless grip. Also some pushup variations were ok as long as I kept the pressure off my left thumb.
These are the exercises I managed to do with out much pain.
3 sets each 10-12 reps
Wide-Grip Front Pulldowns supesetted with
Block pushups with feet elevated on swiss ball
V-Bar pullups supesetted with
Regular pushups with feet elevated on flat bench
Rope upright rows
Rope overhead tricep extensions supesetted with
Rope cable pushdowns
I got a busy weekend of Dad stuff (birthday parties, etc.) with baby Matea so I will see how I feel as the weekend progress for my next workout.
I would give this workout 1 thumbs up! lol
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
I had a heavy and intense leg workout today.
Started off with the ultimate leg and whole body exercise, basic barbell squats.
Everything was 2-3 sets, 4-6 reps, except for abs which I keep in the 10-12 rep range.
Focus on building lean muscle even if you want to burn fat.
Squats
BB Lunges
Stiff Led Deadlifts
Standing Calf Raises
Cable Crunches
Incline Crunches
You Don’t Know Squat – Squats Are King For Building Muscle
by Sean Barker, CPT
Most people will complain about not being able to put size on their lower body and these people are usually the ones if they even do work legs regularly; it’s endless sets doing quad extensions and half rep leg presses. These don’t even come close! You have to remember that your lower body carries half of your body’s entire muscle mass. Your glutes is also your your body’s largest muscle.
Hey, squatting is hard. Especially starting off they are challenging to learn and awkward. Then when you get up to 300, 400 lbs plus on the bar they are quite intimidating. Again, they are hard work. But this is why they are the most effective exercise for your entire body that you will ever do.
So learn to do them correctly, learn to go heavy and learn to go deep. This question had many debates of how low should you go? I believe the most effective depth for complete muscular overload and control when squatting is to go down until your quads just go below parallel. Once you master the physical aspect of this exercise, then all is left is to overcome that fear of the intense effort that is required.
Never sacrifice form and depth for a heavier weight especially with this exercise. The nature of this movement can allow some impressive poundage’s and can increase chance of injury if your form is not correct. Gradually try to add a couple pounds to the bar each week and before you know it you’ll be on your way to achieving the awesome leg development you’re after.
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Another day of Dad Fitness is in the books.
Completed Workout C of Craig Ballantyne’s TT For Meatheads at the gym today.
I felt strong on the barbell deadlifts and pumped out good reps on reverse lunges and ab supersets. The ab circuits in this program are awesome for hitting all the muscles of your core WITHOUT crunches!
Seeing as it was a beautiful sunny day here in Labrador we took Matea out for a stroll to the local playground.
Playground Lunge
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Started Craig Ballantyne’s TT For Meatheads workout this morning at the gym.
Man oh man! I certainly under estimated how intense these short, bodybuilding workouts are.
Some basic barbell squats supersetted with DB shrugs started off this intense workout.
Then it was on to more leg work and ab work. The short rest periods combined with these muscle building movements had me dripping in sweat and gasping for air!
You don’t need long boring cardio to lose fat and build muscle.
I was out of the gym in 40 mins including my warmup and stretching cooldown.
Looking forward to workout B on Monday.
Remember, building muscle is all about QUALITY not quantity;-)
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
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