Caution: Want Stronger Lats and Rhomboids - Do Not Try Another Workout Until You Get The Truth About The Pull Up

If you take a look at the muscle building sessions of top MMA competitors such as Cheick Kongo, Vladimir Matyushenko and John Howard, you will realize that their approach to strength and fitness tends to be very specific, but the concepts of overload will be applied to the many parts of the sport. This is what's referred to as progressive overload. Do not start out too close to your 1 Repetition Maximum as this could lead to problems such as carpal tunnel syndrome, tennis elbow and shoulder dislocations. It will be a catalyst for dissatisfaction if you cannot, for example, keep advancing each and every strength and conditioning workout since you already reached the level where the weights were too large to work for you. There are plenty of training variables within your muscle building and weight loss program you may play with to generate progressive overload:

• Strength: through greater resistance by continuously lifting more weight throughout your body composition improvement program, or by increasing muscle tension.
• Intensity of Effort: normally pertains to intensity of effort needed to complete a movement or drill. A sub-maximal workout could include non strenuous session of jump rope training. High quality work would involve driving the barbells with maximal effort to failure utilizing heavy weights. It's essential to alter the intensity of your exercise sessions throughout your muscle mass program to prevent over-training and possible injury.
• Volume: It is normally estimated by distance covered for CV training, or overall weight lifted i.e. repetitions or total sets with a load, carried out during a resistance training workout .

• Ultimately, beautifully shaped Back and Posterior Delts, is more about not exercising the Latissimus Dorsi and Levator Scapulae rather than training them.
• When you are finding it challenging to increase muscle size and definition, be careful not to make the mistake of adding a lot more sets of the Pull Up to your resistance training workouts.
• It is invariably simpler exercise smarter rather than harder.
• You may be stimulating your Back and Lower Trapezius a lot more than you appreciate, not only when you are conducting basic multi-joint compound movements such as the Pull Up in your training sessions.
• Be certain you do not exercise the exact same body parts 2 days in a row. To illustrate, suppose, if today, a person trained the chest muscles using a number of sets of the Smith Machine Wide Grip Bench Press, as well as several sets of the Exercise Ball Cable Fly. Then the following day you trained your triceps muscles, by using something similar to the Standing Low Pulley Overhead Triceps Extension. In this case you would have in reality stressed your triceps two times in two days.
• Whenever you call into play a single muscle group, keep in mind how to train it's antagonists too. To provide an example, for as many sets of the Dumbbell Bench Press for the chest area, make sure that you do a similar amount for the Incline Bench Barbell Row, for instance, for the lats, rhomboids and lower trapezius.

Isolation movements aim for stressing each muscle at a time, aiming more towards sculpting muscles. Multi-joint compound motions entail working muscle groups simultaneously and tend to be more advantageous for those people looking to become a lot more powerful and develop muscle size and definition.Compound-style workouts are more suitable for free weights instead of machines, owing to the power drive required for power based training.

Utilize The Pull Up To Increase Development In The Back and Lower Trapezius



Ensure that you (before you get into the heavier working sets of your weights workout) a few sub-maximal (about 20-30% of 1 Rep Maximum sets of the Pull Up (or a similar upper body exercise) prior to going all the way on the workout proper. It is necessary to maintain correct exercise form on the first few warm up sets to get the most from the workout. Be sure to really feel each rep hitting your Lats, Infraspinatus and Teres Minor through the use of slow rep speed (2 seconds all the way up and 4-5 seconds on the eccentric phase). You may feel lactic acid accumulation. This is exactly what you want and research shows that it may boost your production of Hgh Growth Hormone. No doubt about it. Negative rep emphasis training is the best approach to hypertrophy muscles quickly.

Source: http://forum.bodybuilding.com/showthread.php?t=137974223