Tag Archive: pull


How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

Advertisements

It was a good day.  Sadly, I was a little thrown off by the fact that I couldn’t ride my bike today.  The back tire was flat with a small piece of glass in it.  Somehow, I didn’t notice the exact moment when I got the glass stuck in there.  It’s not like I live in a slum or anything, but there are often broken shards of glass on the sidewalks.  I’m just thankful the air pressure held up long enough for me to ride back home from wherever the glass was.

Regardless, I still got in a bunch of sets for the pulling musculature.  🙂 Continue reading

My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

Well, 25 sets of ten reps later, I can feel the soreness coming tomorrow.  At the same time, it felt good to get out some of my frustration at recently losing muscle mass.

The decision to do this was largely based on a recent article in one of the journals that we receive from the National Strength and Conditioning Association.  My NSCA certified friends may have read it.   Basically, a couple Exercise Science PhDs from Taiwan wrote about how to create muscle growth.  While sharing everything they said in its entirety is beyond the scope of this blog, they proposed a new theory on how muscle grows. Continue reading

This felt really good!  I’m glad to finally be pursuing some muscle growth again. Continue reading

Disclaimer:  This is just what I do currently.  I’m not saying everyone should do this.  Also, these are simply progressions of different exercises.  Some people are less advanced than me and some people are more advanced.  Treat yourself accordingly.

I still had a little pain/soreness in my hamstrings today.  Because of that, I made sure to focus on how each exercise made my hamstrings feel.  If anything would have made it hurt worse, I would have stopped.  Thankfully, that didn’t happen. Continue reading

If his transverse abdominus doesn't activate quickly enough when catching this punt, he could end up with some major low back pain

Building a strong core is important because the core has to stabilize the spine.  If the spine isn’t supported, then we are extremely limited in what movements we can do.  Just ask anybody with low back pain.

A strong core largely comes from motor control.  A lot of people who have low back pain have a dysfunctional transverse abdominus (TA).  The TA is extremely important to spinal stabilization because it acts like your body’s own weight belt.  Often, the problems of low back pain result from the TA taking too long to activate.  In a normal person, the TA should activate first to stabilize the spine before any type of movement is initiated.  In a lot of people with low back pain, their other muscles will react first and the TA will activate too late to protect the spine.  As a result, your spine won’t have the stability that it needs, and you will get hurt. Continue reading