Training with near-maximal loads could be one of the best ways to get big, gain strength, and protect your body against injury; but only if you load the right exercises heavy. Keep reading this blog by CRB Tech Reviews to know more.
You’ll build strength and muscle without leaving your joints in shambles in the process.
1. The Barbell Overhead Press
If you want to identify an athlete’s weak link, the heavy barbell overhead press is about as perfect a diagnostic you could hope for. Why? A safe, heavy traditional press demands:
A coordination of tension and stability for the entire body.
Adequate mobility to express power in the vertical plane of motion, where many athletes are severely limited.
A technique that holds up while using perhaps the most unforgiving loading tool in the iron game, the barbell.
If you truly want to own the overhead position, train it hard, but load it wise, which probably means lighter than you think. If you can’t help but flare your lower back or crank on your shoulders during the military press, use a smarter pressing variation that is both safe and effective.
Do This Instead: Scrape-the-Rack Press
The anterior details respond favorably to power- and strength-based loading schemes. But the first of those options often gets overlooked. In other words, rather than always adding weight to the bar, you can increase force by moving a load with more speed and acceleration.
The scrape-the-rack press is a powerful overhead training tool for power, strength, and physique athletes. It places your lower body in a strong, stable split stance and allows you to use physics to enhance the training effect without adding more poundage to the bar. By placing the barbell in contact with the rack and squeezing it into the rock hard throughout the press, you not only increase the friction between the bar and rack, you enhance shoulder and spinal stability.
In combination with friction, doing this press as explosively as possible against light loading stimulates the recruitment of fast-twitch motor units, which is exactly what we want out of an anterior shoulder exercise variation.
2. Leg-Extension Machine
The leg extension has what’s known as an open kinematic chain, with your feet moving freely through space. This type of movement must be done with a bit more caution than closed-chain movements,as it demands more from your joints.
But, open-chain movements aren’t inherently bad by any means. They fit more ideally with pump-based exercises that enhance the activation, feel, and metabolic stress of a movement, rather than the ability to throw around maximal loads for a few reps.
As anyone who has ever let ego drive up the weights on the leg-extension machine knows, the more the load is increased, the more stress seems to travel directly to the sub-particular space below the kneecaps.
While you don’t have to throw this machine away, there are better ways to use it to achieve a superior muscle-building response, and not the aching knees afterward.
Instead, do this: Metabolic-Stress Leg Extensions
You need to keep the following in mind:
Keep constant tension.
Use high-volume set and rep schemes of 15-50 reps per set
Create cumulative fatigue from lowering rest periods between sets.
If you want to take the leg-extension machine to the next level, try adding blood flow restriction cuffs to your legs and cranking out high-rep sets with lighter weights and short rest periods.
For this method, be mindful of the cuff tightness, keeping it no tighter than about a 7 out of 10, and be very conservative with loads.
3. The Leg Press
This appears extreme,the reasons for loading the leg press heavy crumble once you look at the risks and benefits breakdown.
Let’s start with the seated position. Sitting while training is less ideal no matter what the movement is. We sit all damn day, so the last thing we need to do is sit even more while we train, especially under a heavy load. But the seated position on a 45-degree angle leg-press machine—by far the most common in gym settings—is particularly problematic once you combine a heavy load, deep hip flexion, and the knees being forced into the chest.
As the knees get close to the chest, the spine is forced into a lumbar flexed position, which isn’t ideal for heavy loading. In order to press out of the end-range position, the spine, then moves into extension, which again is more unwanted movement coming from the lower back.
There is a way to avoid the dilemma.You need to avoid excessive loading on this machine and instead train it in higher rep ranges, with more of a pump mindset. Even better, you could combine it with pre-exhaust superset techniques that fatigue the butts, allowing you to isolate the quadriceps without the need to pile on the plates.
The first movement will be the double-banded hip thrust. The goal here is to pump the butts as hard as you could, with smooth constant tension reps up and down, peaking the contractions at the top of every rep. Never pause in the middle.
When you can’t complete good reps on the leg-press machine, rest 90-120 seconds, then start your hip thrusts again.
We conclude now.
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