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Archive for the ‘strength training to prevent injury’ Category

Painless Arm Training | Recent Bicep Work | Globe Gripz

Monday, November 25th, 2013

There are a ton of crazy workout gadgets out there that are absolute wastes of time.

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Curling with Globe Gripz

I am sure you have tried a few now and again and can name some that were totally useless.

Well, one item that you might have seen at one time or another that is NOT useless, is the Globe Gripz handles.

I have been training with Globe Gripz off and on since 2012. I immediately was impressed by their packaging and the quality of the product.

For the last few weeks, though, Globe Gripz have been a weekly part of my training. In fact, I have had a resurgence in my Biceps training, especially in the Barbell Curl.

For several years, I did not do Barbell Curls because they hurt my wrists and forearms so intensely sometimes that I would feel the leftover pain for several days down the line.

However, with Globe Gripz on the bar, I feel ZERO pain in these areas when curling. I have been able to put several good, solid weeks of training in and have upped my 1-Rep-Max in the Barbell Curl to 160-lbs and have been increasing my repetitions with 135-lbs on the bar on a near weekly basis, nearly hitting 10 reps just yesterday.

Barbell Curl Training

Here some clips of some of the recent Bicep Curl training sessions…

Barbell Curl: 135-lbs X 10 (Almost) + Attempt at 170-lbs Barbell Curl with Globe Gripz

Strict Barbell Curl: 155, 157.5, 160-lbs

If you feel the same kind of pain in the Barbell Curl that I do, I strongly encourage you to check out Globe Gripz. Naturally, there are LOTS of other ways Globe Gripz can be used, just like Fat Gripz and the other Instant Thick Bar Handles that are on the market. Barbell Curls is simply what I use Globe Gripz for the most. Actually, that’s all I really use them for.

You can get Globe Gripz here => Globe Gripz

I am sure the Form Police will show up and say these curls ARE NOT STRICT. That’s fine. My response is “Show me your video with stricter form and comparable weight.”

Now, I am also aware that there are strict curl competitions, where people stand against a wall or some other structure to prevent swaying back or using the delts and back for assistance.

Awesome! I am all about competition and comparing my lifts against others, ESPECIALLY when there is a standard, so I tried them too.

I have seen a few clips of these competitions and an EZ-Bar is often used. So I gave this a try using an EZ Bar in an attempt to match the competition standard as closely as possible. Here is the video…

Strict Curl with Back Against Door: +/- 158-lbs

I really do not know where this would put me in the established competition lifts that exist. I am assuming that for my bodyweight (about 235 on the day of that lift), this would be pretty low, as I am sure the competitors have a much better grasp on the proper technique of the lift. For instance, I noticed some substantial stress on my lumbar during the first rep and had to adjust where I had my feet to reduce it. It’s definitely not just a vacation performing this lift, especially when you are going for a near-max.

So, here’s the deal
. Some people think Curls are stupid. If you feel this way, that is fine.

I personally like to keep track of things like this. I have an idea of my PR in lots and lots of lifts and I like to push myself in this nature.

Plus, I love competition. Ever since I was a child and played baseball, I have loved the field of competition.

Over the years, that field turned from a diamond of dirt and grass with a fence around it to the Strongman and Grip Strength Platforms.

If I can find a Strict Curl competition nearby, I might add that to my Competition Portfolio as well. If anyone is familiar with them, I’d love to hear about them.

Now, if you are not into competition, but just want to get bigger and stronger arms, then be sure to check out Call to Arms, an ebook I put out last year with Joe Meglio.

Check out Call to Arms => How to Get Bigger Stronger Arms

Naturally, the chain is only as strong as its weakest link. If you are not training your biceps with some intensity on a regular basis, then they could be your weakest link. At the least, they might hold you back on other lifts. At worst, you could run the risk of tearing a bicep and be out of competition and training for a while, waiting for it to heal.

Intense Arm Training, like what we cover in Call to Arms can help you erase that weakness.

Also, if you are Grip Enthusiast, you should consider adding Arm Training of some sort to your routine. Both Paul Knight and Steve McGranahan have made mention of the relationship between Grip Strength and their overall arm strength.

All the best in your training,

Jedd


Armaid: The Best Lower Arm Therapy Device on the Market Today


Build Back Muscle and Strength With These Mass Builders

Tuesday, October 8th, 2013

This is Part II to the Epic Upper Body Workout that I started at the tail end of September when my good friend Chris came up to train. This is the Pulling Work we did.

I wanted to show him some new stuff he add into his training to not only build muscle, but also to balance out his shoulder training, as well as be better prepared for physical altercations in his line of work as a Corrections Officer.

Part IV: Bigger Back and Stronger Grip with Pull-up Variations

This video shows several variations for Pull-ups that will not only build your back muscles, but will also balance your shoulder strength and build better grip strength. Having a strong set of hands is very important for Chris in his line of work as a Corrections Officer.


Part V: Build a Big back with Low Cable Row Variations

We split these sets up with both wide and narrow rows. I showed Chris a correction to keep the emphasis on the lats and other big back muscles and to reduce the level of upper trap involvement. The set-up we used made the range of motion much shorter than normal, but this was because of the seat we used, due to my left lumbar area being very touchy. You can see once Chris adjusted, it began feeling totally different.


Part VI: Upper Back Postural Strength with Bodyweight Training

The Inverted Row is a great exercise and it can be loaded with chains draped over the body to make it more difficult. On top of that, we also held the concentric for a 3-count pause. I also used some mental distraction tactics to mimic the sound of an alarm going off due to a prison riot. This may sound annoying, but it is something that would be real during an actual emergency in the jail.


Part VII: Odd Object Loaded Hyper Extensions

Since Chris occasionally runs into situations where an inmate will get physical, instead of loading the Hyperextensions with normal dumbbells or barbell plates, we bear-hugged sandbags and heavy bags. This feels much more like actually having to control an inmate than just gripping some weights.


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I still have several clips coming your way from this workout. Stay tuned in a couple days for the Arm Training that we did. My arms were blown up like water balloons after what we did. It was AWESOME.

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All the best in your training.

Jedd


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Core Strength Training | Decline Ab Wheel Roll Outs

Thursday, September 5th, 2013

Ab Wheel Training For Real

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GANGSTA

I have been continuing to experiment with the Ab Wheel. It is by far my favorite piece of equipment for training the core right now. Here are a few reasons why.

1. It Works a LARGE Portion of the Body

The Ab Wheel is similar to a dynamic plank – you must create tension from the shoulder area to the knee area. Because of this large amount of muscle that is working, I find basic Ab Wheel roll-outs to be a great warm-up, and I often use it at the beginning of workouts as a bridge from my general to specific warm-up.

2. It is not ONLY Hip Flexion

So many abdominal exercises involve hip and trunk flexion – sit-ups, leg raises, crunches – all of them involve drawing the hips and rib cage closer together, potentially causing shortening of the hip flexors. I sit down so much while I work and drive, my hip flexors are short enough, so I avoid doing that movement pattern in training as well. This is something to keep in mind if you sit down a lot and your back hurts – it could be due to tight hip flexors.

3. It Doesn’t Hurt My Neck

For whatever reason, in the past I have strained my neck doing ab movements. Whether it is from hooking my hands around my head, clenching my teeth together, or whatever – it has happened, and a strained neck is one of the most annoying things for me, so I look to avoid it like venereal disease.

With these three benefits considered, the Ab Wheel continues to be something I include in my training on a regular basis.

Plus, in the long-term, I want to be able to do a Standing Ab Wheel Roll-out. It seems to be an advanced feat for this simple device, and I think if I were to train to obtain it, it would be a “Gateway Feat,” in that my core would be so strong that the increased strength would assist in many other lifts as well.

With this in mind, I have been looking for ways to gradually increase the difficulty of the more basic ab-wheel roll-outs in order to progress more smoothly to the more advanced movements.

One drill I have come up with that I have not seen elsewhere is Decline Ab Wheel Roll-outs. For these, you set the Ab Wheel up on some sort of decline, instead of a flat surface.

There are two main strength building benefits to performing roll-outs on a decline:

1. The eccentric challenge level as you roll out is increased greatly, as you must stay engaged in order to control the descent. This gives you much better stability than the basic exercise does.

2. The concentric challenge level is BRUTAL as you must pull much harder to climb back up the hill. This teaches you to pull much harder with the shoulders, lats, and core when returning to the starting position.

Decline Ab Wheel Roll-outs

There are surely many ways you could set this exercise up. One way that I think would be perfect is with an inside pitching mound, such as the one below, to begin with.

However, instead of busting out the nails, hammer and circular saw, I just dragged an extra gym mat out to the hill beside the house and used mother nature to my advantage.

As you can tell by my screams and grunts, this version of Ab Wheel Roll-outs is no joke. Far harder than the basic exercise, this one will hit you hard.

Of course, before you try this, you need to make sure you have the Basic Ab Wheel Technique down first. For a quick video on how to do them right, click here => Basic Ab Wheel Roll-outs.

Even if you don’t go for the more advanced movements with the Ab Wheel, this piece of equipment is a great investment for those with home gyms. For about $10, it takes up no room and leaves every muscle in your core absolutely destroyed.

Get your Ab Wheel here: Valeo Ab Wheel

All the best in your training,

Jedd

Braced Bending DVD: Bend Everything from Steel Bars, to Frying Pans, to Hammers and Wrenches

How to Correct Muscular Imbalances

Friday, August 16th, 2013

Fixing Muscular Imbalances

My friend Rick Kaselj, with whom I worked on Fixing Elbow Pain and Fix My Wrist Pain, has a product which has become an ongoing series called Muscular Imbalances Revealed.

Every August, he puts out a new edition of this program, with new guest experts, and this year he has put out a new installment on correcting issues throughout the body.

The new edition this year focuses on unconventional training tools, and how they can help correct weaknesses and imbalances through the upper body.

Much of the features of this program entail the use of equipment I have talked about often here at DieselCrew.com.

Here are some samples of this Muscular Imbalances Revealed installment:

    Sledge Hammer Training – Great for the Grip, Sledgehammer Training also gets your heart going while also training the core and glutes. It is also a great contrast training methdo for those who perform a great deal of kettlebell work.
    Ring Training - If you have weaknesses in your shoulders, chest, or back, this type of training will find it and correct it. Much more chaotic that training with barbells, benches, and dip stations, Ring Training makes you learn proper stabilization.
    Sled Training – If you aren’t including some type of sled work, they you most likely have not optimized your lover body recovery. This type of training has become a staple for many powerlifters and strongmen all over the world.
    Tire Flipping – One of the Strongman events that creates the most power, this is a great exercise for strengthening the posterior chain as well. The hammies, glutes, andd lower back are much too weak for some people, and this can help correct that.
    Reverse Stretching – Most people don’t stretch enough period. This section shows you how you can perform essential stretching to correct muscle and fascia issues to address flexibility issues that are hindering your strength development. If you have seemingly tried EVERYTHING in order to fix your imbalances and it has not worked, then this just may be the information you need.

Over the course of this week, the authors have put out samples of their portions of the program, and I have assembled them all here for you.

Sledge Hammer Training with Travis Stoetzel

Ring Training with Tyler Bramlett

Tire Flipping with Travis Stoetzel

Reverse Stretching with Isaac Ho



As you can see, this isn’t the same old boring re-hashed B.S. you’ve probably seen 100 times before
. These guys are showing you how you can take unconventional tools and use them to improve your training in ways you might not have thought of before.

To get this program and start viewing it right away, click here = > Muscular Imbalances Revealed: Unconventional Tools.

All the best in your training,

Jedd


head-fmi


Bench Press Tip: Activate Lats for Stronger, Safer Bench Press

Wednesday, July 10th, 2013

Building a Bigger Bench Press

dino-bravo-bench
Dino Bravo – World Bench Record – 1988

It goes without saying that the Bench Press is one of the most popular lifts that are done in the gym.

And no wonder – it’s one of the best lifts for building upper body muscle, especially the chest, shoulders, and triceps. On top of the mass building potential of the Bench Press, it is also a great lift for building upper body strength.

In this post, I am going to cover a subtle adjustment you can make when you Bench Press to increase the weight you are able to press, the number of reps you can perform, and the safety of the Bench Press itself. When you can increase those three factors, your potential for size increases and strength gains is practically guaranteed.

The Power of the Lats in the Bench Press

Many trainees do not think about the lats when they Bench, because the lats are part of the back and are prime movers in rows and pull-ups, but the lats actually play a very important role.

Unfortunately, they do not realize that the lats are there to provide stability to the shoulder during the Bench Press. When the lats are activated properly, they provide a much better foundation for the shoulder, and this can be HUGE for your confidence under the barbell, when you are benching.

So, since the lats are so important, it makes sense to get them involved in the Bench Press as soon as possible, correct?

Well, many lifters miss the boat on that one as well. In fact their problems begin right from the moment they prepare to take the barbell out of the rack or hooks.

You can see exactly what I am talking about in the short video below.

Activating the Lats RIGHT AWAY for a Bigger Bench Press

I really want to thank Todd Hamer, strength coach from George Mason University, for showing me this technique modification. I met up with him at the Juniata Strength Clinic in June and asked him to take a look at my Benching Technique, and this has been a big help to me. It starts each new Bench Press set off with a completely different feel.

This way of un-racking the barbell may only be slightly different from what you are doing right now, but the way the bar feels in your grip and as you support it in the ready position is not. There is a night and day difference between these two techniques, and when you get this right, you can begin to see big improvements in your Bench Press.

And what’s great is, you can use this pulling lat activation method on your other Bench Press variations, such as Incline Bench and Decline Bench.

Let me know how you like this technique. Give it a try and leave a comment below.

All the best in your training.

Jedd

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