Certain exercises can be altered slightly, and produce largely different load and stress on the body?s muscles.
I will start with a disclaimer. If you are still struggling with form and efficiency of the standard exercise variations, then work on those before trying the variations.
3 Exercise Tweaks for BIG Results.
1. Finish off with a thick bar- or other added forearm and grip exercise - emphasis on the ?finish off.? Here?s the dilemma, people will do thick bar dead lift, which the limiting factor is the grip. This will ?cheat? the posture chain as the grip fails first. If you do only straight bar, then the grip and forearm won?t advance quickly enough to help deadlift progression.
Here?s the fix - perform the dead lift as usual. After the last set, cut the weight and perform one set with a thicker grip (no thick bar? wrap it with a towel, rope, pipe insulation, whatever). This way the posterior chain has been trained and the grip can be hit with just one additionally set.
2. Tense and Concentrate - I?m serious with this one. Go with slightly lighter weight than you normally use and concentrate on flexing all the appropriate muscle and staying extremely tight throughout the motion. Even though it is lighter weight, you will be surprised at how effective this can me.
Example - The squat is a great exercise for leg development and you can squat 405. Cut the weight to 355 and perform the movement slightly slower while flexing the core has hard as humanly possible, squeezing the bar, firing your lats and tightening up your back.
This will ?teach? the muscles to fire when you get back to working heavy. When you get back to 405, and the muscles and breathing pattern now have the proper habits, then the weights will increase!
3. Switch Barbell Positions - Moving the position of the external load can drastically change the training effect on your muscles. For example, instead of holding dumbbells or a barbell on your back during step ups, hold it zercher style. This will force your core to pull yourself upright.
Have someone that leans too far fwd during lunges? Put the weight on the front, like the video below, and the person will have to pull their body upright to fight the weight.
Switch Barbell Positions - Front Lunge Exercise
-Joe Hashey, CSCS -
PS. Thanks for reading!
Double PS. Sorry to the mods for screwing up the vid and some text on the first post.
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J. Hashey, CSCS, Owner - Synergy Athletics
I don't use bar bells when I lift, but I still was able to apply what you wrote and use it for my own use. I workout on the weight machines. One thing tht I realized a long time ago is that concentration is so important. I am not sure why not many people replied to this post. I just wanted to tell you that I agree with you. I appreciate the information, thanks.
.... i will try this wen i workout...well except for the alternative barbell placement, it looks like the guy's wrist in the video is going to snap off
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