Balance Is Key To The Optimum Physique
As Purposeful Primitives we understand the need practice two distinct types of training: progressive resistance for the external musculature and cardiovascular training for the internal plumbing. In addition, training need be coordinated with a distinct eating regimen that amplifies instead of retards results. We know and accept these ultra-basic premises but then what?
Physiologically we understand that the optimal time to perform cardiovascular exercise is first thing in the morning while glycogen (emulsified carbs) stores are low in order to force the body to mobilize and oxidize stored body fat. We also understand that early morning cardio is sometimes not possible and cardio during the day is preferable to no cardio at all. Okay, so as Thomas Merton told the Dali Lama in 1965 while discussing the subtleties of purposefully thoughtless contemplation, "So Dali, tell me something I don't know." In the world of progressive resistance training it's important to not continually play to your strengths. After you've been weight training for awhile biases for and against certain exercises emerge. "I love to bench press?I hate to squat?I love curls?overhead presses suck." The problem is that by allowing these prejudices to take root and become institutionalized physical imbalances occur and down the long road this becomes problematic. Muscle imbalances set the stage for conditional injuries. Too much quad strength in relation to hamstring strength eventually results in problems. Muscles that lie on opposite sides of a limb need to be worked in roughly equal proportion and ignoring one or the other makes the individual far more susceptible to injury than if they'd never taken up weight training at all.
We can show you how to develop phenomenal strength and power in any muscle. Increase the strength of a muscle dramatically and a concurrent increase in muscle size occurs as a direct result. This is the undeniable physiological cause-and-effect between increased muscle strength and increased muscle size. We all have our likes and dislikes and there is nothing wrong with preferring bench presses over barbell rowing - as long as you do both and do both equally. The problems occur when you double up on bench pressing and drop lat work altogether, or do so little lat work (with a half-ass attitude) that gigantic strength and size imbalances occur. Okay, so in the interest of time let's assume you're convinced by the irrefutable logic of my argument ? what constitutes progressive resistance training balance? My advice is to apportion available training time according to body mass. It makes no sense for trainees to spend 70% of their time in the gym training two muscles (pecs and biceps) that account for perhaps 15% of overall body mass. Yet this biased training approach is more common then not: walk into any commercial facility and the young bucks are spending 85% of their time training the infamous 'beach muscles' ? pecs, shoulders, biceps, triceps and abs. Why train the back when you can't see it in the mirror? Leg training is a joke ? a few sets of leg extensions and lying leg curls. Maybe a few sets of seated calf raises. Back training is sissified to the max: a few sets of wide grip lat pulldowns or sub-maximal seated rows with poundage my 14-year old cheerleader daughter could handle. The back (erectors, traps, rear delts, rhomboids, teres, upper and lower lats) and legs (quads, hams, calves) account for approximately 70% of total body mass; ergo 70% of available training time should be allotted to leg and back training. Fat chance of that!
I would bet the farm that 90% of progressive resistance trainees are bass-akwards and apply the exact opposite ratio when it comes to apportioning training time. Oh, and another thing: while they train with fury and intensity on the pet exercises, come time to train the distasteful muscles they first find an exercise they can sit or lie down to perform ? preferably on a machine plusher than a new Jaguar V-12 ? and then they muster a yawning intensity that could barely turn a doorknob. The disproportional can breeze through a leg workout while holding a conversation. Any self-respecting purposeful primitive uses a routine that allots that correct amount of time to the correspondingly correct exercises; all based on body mass.
The bottom line being we PPs train legs and back a lot ? and we damn well don't do it lying or sitting down using a machine while holding conversations! Let's all take a minute and get introspective and honest about our training template: biases need to be corrected; let's stop continually playing to our strengths. The good news for those who take this lesson to heart is by concentrating on here-to-fore neglected areas progress happens immediately and the lift is incredible.
Marty Gallagher is a former fitness columnist for washingtonpost.com. He is also a former national and world champion powerlifter. Marty's articles have been featured in Muscle Media, Muscle & Fitness, and Powerlifting USA magazines. His website, http://www.martygallagher.com, assimilates years of accumulated knowledge from the athletic elite and makes them accessible to the common person. The "Purposeful Primitive" way has been proven effective time after time after time for weight loss, increasing muscle tone, and complete physical transformation.
 Google News Updated : Fri, 09 Jan 2009 22:11:53 GMT Costa Rica earthquake death toll rises to 15 - CNN International
CNN International - SAN JOSE, Costa Rica (CNN) -- The official count of confirmed deaths grew to 15 Friday afternoon, one day after a 6.1-magnitude earthquake shook north central Costa Rica, a government emergency official said. Tourists evacuated after fatal Costa Rica quake Costa Rica Earthquake Rescuers Try to Help Thousands Publ.Date : Fri, 09 Jan 2009 17:37:39 GMT U.S. Supreme Court to hear two appeals on 'race politics' - Los Angeles Times
Los Angeles Times - Justices will decide whether to strike down laws that provide special protections to minorities in the workplace and in the voting booth. Supreme Court to Rule on Voting Rights Act Supreme Court to hear challenge to voting rights act Publ.Date : Fri, 09 Jan 2009 21:28:02 GMT Payment to Pirates Ends Tanker Hijacking - Wall Street Journal
Wall Street Journal - By CHIP CUMMINS DUBAI -- The US Navy said Friday it expected a Saudi Arabian oil tanker hijacked in November to be freed and underway in the next 24 hours, potentially ending the most dramatic of several, recent pirate attacks in the waters offshore ... Somali Pirates Release Saudi Tanker Saudi oil tanker said to be released by pirates for ransom Publ.Date : Fri, 09 Jan 2009 21:35:44 GMT A guide to the Blagojevich impeachment - MSNBC
MSNBC - By Tom Curry Here is a guide to the process by which Gov. Rod Blagojevich of Illinois might be removed from office Impeachment is the formal accusation of wrongdoing, lobbed by a legislative body against an executive branch official, such as a governor ... CQ Transcripts Wire Blagojevich impeached over alleged Senate-for-sale scandal Publ.Date : Fri, 09 Jan 2009 21:34:17 GMT Rubin resigns from Citigroup following criticism - MarketWatch
MarketWatch - By Alistair Barr, MarketWatch SAN FRANCISCO (MarketWatch) -- Robert Rubin, former Treasury secretary who has come under fire for his role in the financial crisis, has decided to leave Citigroup Inc., the banking giant announced Friday. Citigroup Statement on Rubin's Departure; Rubin's Letter Citigroup's Rubin steps down Publ.Date : Fri, 09 Jan 2009 21:42:14 GMT Officials Still Seek Source of Salmonella Outbreak - Washington Post
Washington Post - By Steven Reinberg FRIDAY, Jan. 9 (HealthDay News) -- The source of a salmonella outbreak that has sickened almost 400 Americans in 42 states remains unknown, US health officials said Friday, adding that more cases are expected. New Salmonella Outbreak: Here's How to Reduce Your Risk North Carolina resident tests positive for Salmonella Publ.Date : Fri, 09 Jan 2009 20:46:09 GMT RPT-Obama tries to allay concerns over stimulus package - Reuters
Reuters - By Caren Bohan and Jeremy Pelofsky WASHINGTON, Jan 9 (Reuters) - President-elect Barack Obama said on Friday that the latest grim unemployment report added urgency to the need to pass his $800 billion stimulus proposal, even as his efforts ran into ... Video: Obama: New Layoffs Show Need for Urgent Action Borger: Do congressional Dems need intervention? Publ.Date : Fri, 09 Jan 2009 21:08:22 GMT Legitimate Work From Home Jobs |
PARLOT::Ebooks, Scripts,
Websites, and more... There are some major key parts to a successful body... Read More Most bodybuilders would agree that supplementing with whey protein is... Read More You can only build muscle if your body is in... Read More Other articles in this series looked at a number of... Read More Now that we have a trainer, our next concern is... Read More Great weight loss techniques are completely worthless.That's a true statement... Read More Imagine you need to look great to get all the... Read More If you're looking to get fit and into shape, home... Read More You might sometimes wonder whether your dedication and sacrifice will... Read More Six minutes out of your day. All you need is... Read More Tip #1: The *Brazilian move*.The good thing about this move... Read More Since the early days of physical culture, modern man has... Read More From a bodybuilder's perspective one of the most important body... Read More Are you too old for weight lifting? Will weight lifting... Read More Other articles in this series looked at a number of... Read More In order for muscles to grow, three things are required:... Read More This article will discuss how to gain weight naturally muscle... Read More Build Muscle with a unilateral weight training program. Whether you... Read More The abdomen contains the muscles that most beginners struggle with... Read More Do you want a flat stomach? I don't know a... Read More Lets discuss what I term as Muscle and Fitness --... Read More Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More As you probably remember the last time you looked at... Read More When I was a young boy, emerging muscles were the... Read More It's an unfortunate reality that throughout the years there has... Read More
Adsense
websites
Successful Body Building Routine
The Role Of Whey Protein In Achieving Significant Muscle Gain
Creating An Anabolic State That Supports Muscle Growth
Exercise The Right Way - The Lying Triceps Extension
Clothes and Shoes and Stretching
Enough Already! Stop Coming Up With New Weight Loss Programs...
3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days!
Building a Better Home Gym
Overcoming Fears And Unproductive Thinking
Six Minute Abs
10 Tips: How to Get in Shape without Sweating
The Anabolic Evolution of Modern Bodybuilding
Back Exercises For Beginning Bodybuilders
Are You Too Old to Pump Iron?
Exercise The Right Way - The Barbell Bent-Over Row
What Causes Muscle Growth?
Gaining Muscle Mass
Build Muscle and Boost Your Training Intensity Now
Abdominal Exercises For Beginning Bodybuilders.
4 Secrets to A Flat Stomach
Muscle and Fitness -- The First Key To Achieving Your Goals
Celebrity Personal Trainers
Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair
Anabolic Hormones - A Two-Edged Sword
Scientific Principles For Effective Muscle Gain
Affordable and Reliable Web Hosting Starting at $4.49/Month
Exercise The Right Way - Seated Pulley Rows
Other articles in this series looked at a number of... Read More
Exercise The Right Way - The Biceps Curl
Other articles in this series looked at a number of... Read More
But I Dont Want Muscles! Part 1: What Muscle is, and how to Build (or Avoid) It
One of the common comments I hear from my female... Read More
Moving From Beginner To Intermediate Level Bodybuilding
By now you've made significant progress in your bodybuilding career.... Read More
Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used
Before I talk about one of the most productive and... Read More
Outer Triceps Workout
The outer triceps is an awesome muscle. It sticks out... Read More
The Role Of Repetitions In Your Muscle Building Program
Repetitions are the basic building blocks of any strength or... Read More
Clothes and Shoes and Stretching
Now that we have a trainer, our next concern is... Read More
Exercise The Right Way - The Crunch
Other articles in this series looked at a number of... Read More
The Seven Pillars Of Success
VisionEnvisioning the end-result is enough to put the wheels in... Read More
Exercise The Right Way - The Vertical Chest Press
Other articles in this series looked at a number of... Read More
?Bodybuilding Sins? That Cause Back Pain and Missed Workouts
It's one thing for someone who sits at a computer... Read More
Shoulder Exercises For Beginning Bodybuilders
The main shoulder muscles that concern bodybuilders are the deltoids... Read More
Build Muscle and Boost Your Training Intensity Now
Build Muscle with a unilateral weight training program. Whether you... Read More
Always Shock Your Muscles For Maximum Growth
Always try to "trick" your muscles into growth. You never... Read More
Know Your Muscles - The Mid-Section
Becoming familiar with the muscles that make up your body... Read More
The Dangerous Secret of Extreme Muscle Growth
You've decided to join a gym, but you're not sure... Read More
What Is Strength Training?
Traditional strength training consists of performing one to three (or... Read More
Are You Too Old to Pump Iron?
Are you too old for weight lifting? Will weight lifting... Read More
Questioning Proper Abdominal Training
Q: I've heard you mention that you don't need tons... Read More
The Facts About Anabolic Steroids
Anyone involved in the world of bodybuilding, and competitive sport... Read More
Weight Lifting 101
WHY WEIGHT LIFTING?What's the one thing that you can do... Read More
BMI Calculator Results
BMI, Body Mass Index, is the most popular and simple... Read More
The Role Of L-Glutamine In Building Muscle
L-glutamine remains the supplement of choice for many bodybuilders. It... Read More
A Very Simple Program Anybody Can Follow To Gain MASS
Until I started following a routine to eat, my gains... Read More
Muscle Building & Bodybuilding |