Para CRECER

        Build Muscle Quick with This Explosive Technique           Plus 2 Workouts Guest Article by Jim Smith, CSCS

I first heard about this innovative muscle building strategy when Arnold Schwarzenegger talked about doing in during his reign as Mr. Olympia. It is called “Running the Rack”. It can be used for each exercise in your workout OR as a finisher to your normal workout.

This techniques refers to a high volume set where you pick a weight and perform as many reps as you can for a certain exercise. Then when you can’t do any more reps, you pick a lighter weight and continue performing reps of the same exercise. As you fatigue, you lower the weight and repeat. The reason it is called “Running the Rack” is, if the exercise you’re doing involves dumbbells you will be moving down the rack picking lighter weights as you fatigue.

This form of density training improves work capacity, increases lactic acid which releases natural growth hormone. This in turn, builds muscle quickly.

Sample Exercise 1: Bicep Curls

(Perform dumbbell bicep curls.)

60 lb dbs - 3 rep, no rest, immediately go to
50 lb dbs - 4 reps, no rest, immediately go to
45 lb dbs - 5 reps, no rest, immediately go to
40 lb dbs - 6 reps, no rest, immediately go to
35 lb dbs - 7 reps, no rest, immediately go to
30 lb dbs - 8 reps, no rest
Done

 

You could also reverse the order and start light, with higher reps and as you increase the weight, you decrease the reps. Again, little or no rest between weight changes.

Sample Exercise 2: Lat Pull Downs

(Perform lat pull downs with a cable stack.)

The stack - 1 rep
The stack minus 10 lbs - 2 reps
The stack minus 20 lbs - 3 reps
The stack minus 30 lbs - 4 reps
The stack minus 40 lbs - 5 reps
The stack minus 50 lbs - 6 reps
The stack minus 60 lbs - 7 reps
The stack minus 70 lbs - 8 reps
Done

 This technique can also be done with the following exercises:

KB Swings
DB Clean & Press
or whatever you favorite exercise is…

Fuerza de Dinosaurio

Este lo obtuve del Blog de Brooks Kubik, autor de "Dinosaur Training". Aunque no es tan dramático como el "Credo del Guerrero" de Ross Enamait  tiene excelentes consejos. Incluyo fotos de muscle beach y otras increibles proezas de fuerza:

THE 12 COMMANDMENTS OF DINOSAUR  TRAINING

 compiled by Arnold Pope

 

1. Work HARD–Training Programs Won’t  Work Unless YOU do!

2. Use Compound (Multi-Joint) Lifts — Not Isolation Idiocy

3. Plan SHORT  Programs — Hard & Intense

4. Use HEAVY Poundages — It’s WEIGHT  Lifting!

5. Remember That  Persistent  Poundage  Progression  Produces  Power!

6. Seek Out The Proper Set/Rep System for YOU

7. Use Thick Handled Weights — They Make You Work Harder

8. Do HEAVY   Grip Work — Not Light, Piddling  Foolishness

9. Lift Awkward Stuff — i.e. Barrels, Sandbags, etc.

10. Do Power Rack Work — Safety With Max Poundages & Short-Range Movements

11. Strive For Concentration & Intense Focus

12. Hang In There With Mental Toughness & Persistence

by Brooks Kubik  (”Daddy Dinosaur”)