Report - Weight Gain Update
The Challenge? Two weeks ago we were called upon "to invest
in a week of intense, high pitched workouts braced with flawless
eating." Many of us took up the Challenge as an invitation
to share in our training venture, some to bring excitement to
our mundane routine, and others to grasp an opportunity to make
a serious a commitment, utilize the accountability and blast some
enemy strongholds. It's worked for many as is evidenced from the
IronOnline challenge seekers who's enthusiasm was expressed.
chose to gain weight through my intense workouts and increased yet
flawless diet. Five pounds have been gained and Laree insists I've
been eating the tuna I've added to my menu without removing it from
the cans. As this would be cheating, I've assured her this is not
so. Of course, there's the chewing and indigestion.
putting on muscle is not easy near impossible, some of you
may argue it's so much more fun that losing bodyfat only.
There is less deprivation, less energy/strength loss and less accent
on aerobics. I find within the 5 pounds gained I enjoy more power,
solidness, resistance, endurance and energy. Indeed, it is a struggle
and has its drawbacks. I've become unhappily preoccupied with eating,
sleep and rest. Focus is good, tunnel living is not. I'll stay at
the higher bodyweight as long as maintaining it is not like keeping
a gorilla on a leash.
weight gain, though not spectacular, wasn't achieved by increased
eating and rest only. Heavier exercise was brought to the training
floor. Squats and deadlifts, dumbbell presses and standing curls
were done precisely and with deliberate contraction and range of
motion. Negatives were accented. I just tried harder, worked harder
with more purpose. A challenge will do that. A goal will do that.
Accountability and genuine sharing as incentives make us pour it
on. Dullness sneaks up on us and we need to hone our training edge
or we unknowingly fail to cut our forward path. It's a jungle out
obviously brings me to deadlifts. Deadlifts? Deadlifts.
are a simple exercise really, made difficult by over-trying and
over-thinking. Stand before the weight in a solid, shoulder width
stance (may be up to six inches wider), shin to the bar. You are
about to bend over and pick up a heavy object before you and this
should be your mental approach.
at the waist and at the knees equally and at the same time. Grasp
the bar fully and securely in an overgrip or an alternate under/over
grip about waist width (may be up to six inches wider for comfort).
Looking straight ahead, your spine in a powerful flat position (not
stooped over or rounded), focus, regulate your breathing, breath
in deeply and steadily pull the bar to a full military position.
Keep the bar close to the body and exhale as full force is exerted.
Pause for a second of contraction and slowly bend your knees and
low back as you return to the starting position and repeat.
to 4 sets of 10-12 reps, twice weekly with a light to moderate weight
should be of substantial benefit during your first six weeks to
condition the many muscles involved, to discover form through practice
and the possibilities of application to your goals and system of
training. A safe placement for this exercise is at the end of your
leg workout (compliments quad work) or at the end of your back work.
80% output should suffice in the early stages to set the foundations,
build muscle and prevent training overload and injury. Takes time
to prepare the thigh and hip girdle and erectors for heavy power
day will come for many, if it hasn't already, when the urge to lift
a maximum weight from the floor to your waist for a single rep will
challenge you. Be ready wisely done, deadlifts that approach
6, 4, 2 and 1 reps after warming up are exciting and productive.
Exceedingly heavy workouts done twice every 4 to 5 weeks are a valuable
addition to your training regimen; systemic muscle growth, increase
in overall core muscle, power and bodyweight. Workouts producing
personal records (PR's) are truly memorable.
comprehensive and stabilizing movement, deadlifts should become
a standard practice throughout your years of training. Throw in
squats and you'll explode. Be careful. Injuries are costly. Finally,
only practice and experience will teach you. Don't hesitate, be
alert. Observe. Pull. Pull. Pull.
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