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Other Added - The Importance of Exercise Performance
SEO involves link exchange, which link popularity strategies applied by webmasters, developers and various other web owners will employ links to promote their web sites to the major search engines.Link popularity is important in Internet marketing. Link building is handled in accord to collecting quality, relevant links from other web owners. Webmasters will commonly insert important contact facts in the body of databases to store emails and linking pages. This is an action commonly acted upon, since the webmasters will go back later if the owners do not respond to their emails. Webmasters will write emails to other web owners requesting permission to link to their home page. Some web owners permit one-way link exchange, while others back link, or except inbound, outbound links and so on. In some instances, PR2-3-4, 5, etc is part of the link exchange business.Websites calling for permission to insert links on their page must have relevant links or services to reach link popularity. Links of relevancy must have quality. This quality is necessary to meet Google standards or other major search engines to enlist at the top ranks. Ranking is important. This strategy helps webmasters build traffic to their website.Webmasters too frequently rely on services to complete link-building strategies. Many services offer SEO specialize in link building. Often the services collect links, or else
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can al
Many of us rack our brains for the perfect job or business opportunity to bring in extra cash. We think that we need to come up with some brilliant plan to earn the money for a nice vacation, down payment on a car or some extra cash for our kid’s tuition. Sometimes the perfect money maker is right beneath our very noses. Here are some quick tips to receive extra cash with the least amount of effort:Clean out your closets. Take out every time that you haven’t worn in the last century. Drag out those old comics. Dust off those old records. One man’s trash is another man’s treasure, as the saying goes.Hold a garage salePlace it on ebayBring it to a flea market and agree to split the profits with one of the vendorsPlace ads in local papers and the pennysaverTake ten percent of your income and stick it in a savings account or better yet a high yield cd that you can’t touch for a year. Money market accounts are also a better alternative to standard bank accounts.Promote affiliate programs online. They have already set up the business for you. All you have to do is promote it and earn commissions.Form an investment club. If you don’t have a large enough pool of money to invest right now, many of your friends may be in the same boat. Pool your money together and invest in some of the safer i
Dave, the older of the two, asked “Wade, my chest is droopy, and I’m getting a bit of pain in my shoulders when I bench, especially if I go heavy; but I want to get that development right along the collarbone. I have tried everything but I can’t figure out what I am doing wrong?”
Before I could answer, his workout partner chimed in; “I want to get more inner pec development as I have no chest separation.” Seeing that there was no escape from my two new eager pupils, I decided the best way to finish this would be, and to get to my nice suntan spot on the beach, was to help these guys out as fast as possible.
“Okay, I said. First, what are you currently doing for your exercise routine? How many sets, exercises, and what’s your rep-skies?”
Dave, the obvious leader of the two, said “We like to mix it up a bit, but mostly we start with four or five sets of bench press, then we move on to the bench machine for three or four sets, then we go to incline hammer bench, and we follow up with pec deck for about four sets of, usually higher rep ranges, in the 12 to 15 range. Lately though, my shoulder hurts when doing the benches. So, we have been doing a lot more machines, and sometimes we’ve been doing some declines. This seems to alleviate the shoulder problem.”
I said, “Show me your form on an exercise” and after demonstration, each with some big weights, I could quickly see their problems.
“First, your exercise form is way off, and second your exercise selection is definitely not going to help your problem. Which of these would you like to address first?”
Dave quipped, “Well, I think my form is pretty good, so I must be doing the wrong exercises.” I kept silent for now about the exercise form as I put together a quick-chest program to emphasize those hard-to-develop upper and inner pecs, dealing with both guys’ challenges.
“First thing is you need to use dumbbells a bit more in your workout. The problem with using barbells is that your prime movers have become too strong for your stabilizers; and this is putting your shoulder at a disadvantage. I suggest you use a pyramid system of warm-ups on the incline bench at an angle of about 30 degrees, definitely no more than 45. To start, I would use five to eight sets for five to eight reps on each side, on each week. Alternate incline barbell presses with incline dumbbell presses. I also suggest that the lower the rep range, the less sets on the exercises.”
“Why is that, Wade?”
“Well, the lower reps, in general, are more demanding on the nervous system and take longer to recover from. Incidentally, if you stick with incline bench, follow it up with incline dumbbells. By selecting exercises this way, half your chest workout is done in the same plane of motion.”
“What is the plane of motion?” asked Rick.
“The plane of motion is the line in which the bar travels, which is critical to overload the muscle in the weakest position. By doing so, this results in a stimulus that can cause the growth that we desire.”
“Wow! That sounds technical.”
“It is; but remember your workout should be as much mental as it is physical. We’ll address that area another time; but for now let’s get back to the incline bench.”
Seeing that I was getting through to my new eager students I kept going. “Now when you lower the weight down, be sure to keep the weight close to the chin, and stop the bar about one inch from the collarbone. Using only the pecs, pull your arms across your body as opposed to mindlessly pushing the weight. This makes all the difference in the world. The bar should finish right over the eyes. Only press three-quarters of the way up to keep the tension on the chest. Lock out only if you need to, i.e., in a high-rep set where you need more oxygen.”
“To keep it simple, I have a rule of thumb that I learned from my coach, over the eyes for benches and fly’s. Every time you complete a rep, the bar or the dumbbells should be over the top of your eyes. This helps to keep the tension on the pecs and off the deltoids and triceps. Here, why don’t you guys give it a try?”
Dave jumped in. I cautioned him to reduce the weight to about 70 percent of his normal, to start. I spotted him while Rick watched carefully. The first rep, he bounced the weight off the mid chest line. I said, “No, keep the movement closer to the chin, and keep the bar off the chest.” On the second rep, he managed to keep the bar off the chest, but finished the weight well away from over his eyes. As a matter-of-fact, it was over the chest line.
“Better, but you need to finish over the eyes”; shouted Rick, gleefully. He was thoroughly enjoying his training partner getting schooled by someone else, especially someone almost half his age.
Dave quickly hit the next five reps with almost perfect form. He then racked the weight, on the next set he reduced the load a bit, and then ripped off eight reps with almost perfect form. “Just a bit too much lock out.” I coached quietly. Rick quickly went back to the racks and executed eight reps with flawless form. The two went back and forth and finished up four sets before he went on to do dumbbell incline presses.
I demonstrated on dumbbell presses how to keep the forearms perpendicular to the floor at the bottom of the movement, and to arc the weights properly through the range of motion and keeping the dumbbells over the eyes of course, through the movement.
"Wow", Rick said, "My chest if really pumped up to the max." Dave said, "Yeah, and I haven't felt any shoulder pain even though we've done three sets of this exercise plus four on the one before." We then moved on to flat bench dumbbell blocks.
I repeated a line I have said a million times, "Most people use way too much weight with poor form, resulting in big front belts and no pecs." Once again, I showed them how to keep the dumbbells over the eyes and not to overstretch the chest at the bottom. After reducing the weight by 50 percent from their normal working weight, they got the hang of it.
"Make sure to squeeze the pecs hard on each rep.", I said.
Dave exclaimed, "Man, it's half the weight but I have never felt contractions like this doing flyes."
Rick quickly piped up, "That's because you use too much weight."
I had to chuckle. Yeah, we all fall victim of a little ego training every now and then, but remember, concentration is the biggest factor in training, not the weight used.
Dave said, "Yeah. I'm really seeing that I wasted a lot of years in the gym getting into the weight thing."
Before I escaped, Rick quickly said, "Hey! One more thing, what about the inner pec lines?"
Oh yeah, I almost forgot. I glanced out the window and watched as a few clouds started to roll in, covering up that beautiful sunshiny sky. It looks like my day at the beach is disappearing like the sun behind those clouds. Oh well. I headed over to the cable crossovers.
"You know, almost never have I ever seen anyone doing this exercise properly for maximum chest development. But I'm going to show you guys a few tricks I learned that will have those inner pecs totally separated in no time." I grabbed the cables, moved to the center of the machine and stepped back one good pace. Both guys looked almost shocked.
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can als
I’ve received some relevant critique to my original article, “Why Do Women Cheat?” This critique falls into two categories: men’s experience with a single woman cheating with many others, or men’s experience with a number of relationships where it seems the women always cheat on them.These are legitimate critiques that I didn’t originally speak about. One of the reasons I didn’t mention them is because the incidence of these experiences is much less frequent than these men think. We tend to judge the world on the basis of our own experience. We think that since we’ve experienced it in a particular way that it is fairly common. Sometimes, this is true, but not always.1. So,what is going on when a woman, married or in a serious relationship, has sexual encounters with many men (or even women)? One man stated he learned a little at a time that his wife had “made it” with almost everyone he knew.Most often we might want to call it poor morals, anger and revenge, or just an insatiable sexual desire. While there is some truth here, I would turn to the fairly obvious obsessive-compulsiveness exhibited. There is some kind of mental issue going on.We might well speak of it as a relationship or sexual addiction. An addiction is a form of compulsion that leads one to do something repeatedly that is quite injurious to the self or others. Most often in these cases the woman is receiving s
Dave quipped, “Well, I think my form is pretty good, so I must be doing the wrong exercises.” I kept silent for now about the exercise form as I put together a quick-chest program to emphasize those hard-to-develop upper and inner pecs, dealing with both guys’ challenges.
“First thing is you need to use dumbbells a bit more in your workout. The problem with using barbells is that your prime movers have become too strong for your stabilizers; and this is putting your shoulder at a disadvantage. I suggest you use a pyramid system of warm-ups on the incline bench at an angle of about 30 degrees, definitely no more than 45. To start, I would use five to eight sets for five to eight reps on each side, on each week. Alternate incline barbell presses with incline dumbbell presses. I also suggest that the lower the rep range, the less sets on the exercises.”
“Why is that, Wade?”
“Well, the lower reps, in general, are more demanding on the nervous system and take longer to recover from. Incidentally, if you stick with incline bench, follow it up with incline dumbbells. By selecting exercises this way, half your chest workout is done in the same plane of motion.”
“What is the plane of motion?” asked Rick.
“The plane of motion is the line in which the bar travels, which is critical to overload the muscle in the weakest position. By doing so, this results in a stimulus that can cause the growth that we desire.”
“Wow! That sounds technical.”
“It is; but remember your workout should be as much mental as it is physical. We’ll address that area another time; but for now let’s get back to the incline bench.”
Seeing that I was getting through to my new eager students I kept going. “Now when you lower the weight down, be sure to keep the weight close to the chin, and stop the bar about one inch from the collarbone. Using only the pecs, pull your arms across your body as opposed to mindlessly pushing the weight. This makes all the difference in the world. The bar should finish right over the eyes. Only press three-quarters of the way up to keep the tension on the chest. Lock out only if you need to, i.e., in a high-rep set where you need more oxygen.”
“To keep it simple, I have a rule of thumb that I learned from my coach, over the eyes for benches and fly’s. Every time you complete a rep, the bar or the dumbbells should be over the top of your eyes. This helps to keep the tension on the pecs and off the deltoids and triceps. Here, why don’t you guys give it a try?”
Dave jumped in. I cautioned him to reduce the weight to about 70 percent of his normal, to start. I spotted him while Rick watched carefully. The first rep, he bounced the weight off the mid chest line. I said, “No, keep the movement closer to the chin, and keep the bar off the chest.” On the second rep, he managed to keep the bar off the chest, but finished the weight well away from over his eyes. As a matter-of-fact, it was over the chest line.
“Better, but you need to finish over the eyes”; shouted Rick, gleefully. He was thoroughly enjoying his training partner getting schooled by someone else, especially someone almost half his age.
Dave quickly hit the next five reps with almost perfect form. He then racked the weight, on the next set he reduced the load a bit, and then ripped off eight reps with almost perfect form. “Just a bit too much lock out.” I coached quietly. Rick quickly went back to the racks and executed eight reps with flawless form. The two went back and forth and finished up four sets before he went on to do dumbbell incline presses.
I demonstrated on dumbbell presses how to keep the forearms perpendicular to the floor at the bottom of the movement, and to arc the weights properly through the range of motion and keeping the dumbbells over the eyes of course, through the movement.
"Wow", Rick said, "My chest if really pumped up to the max." Dave said, "Yeah, and I haven't felt any shoulder pain even though we've done three sets of this exercise plus four on the one before." We then moved on to flat bench dumbbell blocks.
I repeated a line I have said a million times, "Most people use way too much weight with poor form, resulting in big front belts and no pecs." Once again, I showed them how to keep the dumbbells over the eyes and not to overstretch the chest at the bottom. After reducing the weight by 50 percent from their normal working weight, they got the hang of it.
"Make sure to squeeze the pecs hard on each rep.", I said.
Dave exclaimed, "Man, it's half the weight but I have never felt contractions like this doing flyes."
Rick quickly piped up, "That's because you use too much weight."
I had to chuckle. Yeah, we all fall victim of a little ego training every now and then, but remember, concentration is the biggest factor in training, not the weight used.
Dave said, "Yeah. I'm really seeing that I wasted a lot of years in the gym getting into the weight thing."
Before I escaped, Rick quickly said, "Hey! One more thing, what about the inner pec lines?"
Oh yeah, I almost forgot. I glanced out the window and watched as a few clouds started to roll in, covering up that beautiful sunshiny sky. It looks like my day at the beach is disappearing like the sun behind those clouds. Oh well. I headed over to the cable crossovers.
"You know, almost never have I ever seen anyone doing this exercise properly for maximum chest development. But I'm going to show you guys a few tricks I learned that will have those inner pecs totally separated in no time." I grabbed the cables, moved to the center of the machine and stepped back one good pace. Both guys looked almost shocked.
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can al
Ever find yourself waiting for your “late” date at the restaurant, wondering if she is even going to show? Or, perhaps you step out of the shower excited to see a woman that evening, only to find a voicemail from her stating that “an old friend is in town”…There is nothing more frustrating for men in the dating game than when a girl flakes on us. For some odd reason, some women feel they have the right to agree to spend time with us, only to cancel at the last minute – or, worse, they don’t even show. This is flat-out rude and insensitive.But, within this there is a real principle at play that we can learn about. So, lets try to discover some ways to prevent this going forward.What causes flaking??The most elemental reason women flake on guys is that they feel a lack of trust for him. I used to be victim to this OFTEN. Living in LA years ago, I used to go out a lot with my friends. We’d dress like rock stars, and regularly ended up with the most attractive women in the club. However, our vibe was so “player” they’d end up never returning our calls, much less hanging out with us. It was obvious we were looking to hook-up. Most women want to be with guys who are both cool and fun to hang out with, but who are also not only interested in sex.If your primary means of meeting women is via a cold approach or in clubs and bars, you’re going to have to work to win her trust. C
“To keep it simple, I have a rule of thumb that I learned from my coach, over the eyes for benches and fly’s. Every time you complete a rep, the bar or the dumbbells should be over the top of your eyes. This helps to keep the tension on the pecs and off the deltoids and triceps. Here, why don’t you guys give it a try?”
Dave jumped in. I cautioned him to reduce the weight to about 70 percent of his normal, to start. I spotted him while Rick watched carefully. The first rep, he bounced the weight off the mid chest line. I said, “No, keep the movement closer to the chin, and keep the bar off the chest.” On the second rep, he managed to keep the bar off the chest, but finished the weight well away from over his eyes. As a matter-of-fact, it was over the chest line.
“Better, but you need to finish over the eyes”; shouted Rick, gleefully. He was thoroughly enjoying his training partner getting schooled by someone else, especially someone almost half his age.
Dave quickly hit the next five reps with almost perfect form. He then racked the weight, on the next set he reduced the load a bit, and then ripped off eight reps with almost perfect form. “Just a bit too much lock out.” I coached quietly. Rick quickly went back to the racks and executed eight reps with flawless form. The two went back and forth and finished up four sets before he went on to do dumbbell incline presses.
I demonstrated on dumbbell presses how to keep the forearms perpendicular to the floor at the bottom of the movement, and to arc the weights properly through the range of motion and keeping the dumbbells over the eyes of course, through the movement.
"Wow", Rick said, "My chest if really pumped up to the max." Dave said, "Yeah, and I haven't felt any shoulder pain even though we've done three sets of this exercise plus four on the one before." We then moved on to flat bench dumbbell blocks.
I repeated a line I have said a million times, "Most people use way too much weight with poor form, resulting in big front belts and no pecs." Once again, I showed them how to keep the dumbbells over the eyes and not to overstretch the chest at the bottom. After reducing the weight by 50 percent from their normal working weight, they got the hang of it.
"Make sure to squeeze the pecs hard on each rep.", I said.
Dave exclaimed, "Man, it's half the weight but I have never felt contractions like this doing flyes."
Rick quickly piped up, "That's because you use too much weight."
I had to chuckle. Yeah, we all fall victim of a little ego training every now and then, but remember, concentration is the biggest factor in training, not the weight used.
Dave said, "Yeah. I'm really seeing that I wasted a lot of years in the gym getting into the weight thing."
Before I escaped, Rick quickly said, "Hey! One more thing, what about the inner pec lines?"
Oh yeah, I almost forgot. I glanced out the window and watched as a few clouds started to roll in, covering up that beautiful sunshiny sky. It looks like my day at the beach is disappearing like the sun behind those clouds. Oh well. I headed over to the cable crossovers.
"You know, almost never have I ever seen anyone doing this exercise properly for maximum chest development. But I'm going to show you guys a few tricks I learned that will have those inner pecs totally separated in no time." I grabbed the cables, moved to the center of the machine and stepped back one good pace. Both guys looked almost shocked.
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can al
Article marketing has some very powerful features that other marketing tools lack. It is for this reason that I choose article marketing to be my priority method to generate high quality traffic to my website.When you really think about it, you will find that my choice of using article marketing as a traffic generation tool to be a logic choice. Why? Because article marketing screens all visitors before they enter your website to become prospects. In turn, this will help you to develop a stream of highly targeted traffic to your website.So, how does article marketing screen my readers?Well, if you have done everything correctly, the visitor will be attracted to the headline of your article that stimulates the reader to want to read further. At this point, your article will answer or solve the reader's problem.If the reader finally clicks on the link leading to your site in the bio area, it more than likely means that he or she was satisfied with your article and somehow feels you have more to offer.Now let's think about it;The first time your readers were screened was when they noticed the headline of your article which ensured the reader that their problems would be answered by reading the article, and so they clicked to read further.The second time your readers were screened was when they were satisfied that you solved their problems with the article th
I demonstrated on dumbbell presses how to keep the forearms perpendicular to the floor at the bottom of the movement, and to arc the weights properly through the range of motion and keeping the dumbbells over the eyes of course, through the movement.
"Wow", Rick said, "My chest if really pumped up to the max." Dave said, "Yeah, and I haven't felt any shoulder pain even though we've done three sets of this exercise plus four on the one before." We then moved on to flat bench dumbbell blocks.
I repeated a line I have said a million times, "Most people use way too much weight with poor form, resulting in big front belts and no pecs." Once again, I showed them how to keep the dumbbells over the eyes and not to overstretch the chest at the bottom. After reducing the weight by 50 percent from their normal working weight, they got the hang of it.
"Make sure to squeeze the pecs hard on each rep.", I said.
Dave exclaimed, "Man, it's half the weight but I have never felt contractions like this doing flyes."
Rick quickly piped up, "That's because you use too much weight."
I had to chuckle. Yeah, we all fall victim of a little ego training every now and then, but remember, concentration is the biggest factor in training, not the weight used.
Dave said, "Yeah. I'm really seeing that I wasted a lot of years in the gym getting into the weight thing."
Before I escaped, Rick quickly said, "Hey! One more thing, what about the inner pec lines?"
Oh yeah, I almost forgot. I glanced out the window and watched as a few clouds started to roll in, covering up that beautiful sunshiny sky. It looks like my day at the beach is disappearing like the sun behind those clouds. Oh well. I headed over to the cable crossovers.
"You know, almost never have I ever seen anyone doing this exercise properly for maximum chest development. But I'm going to show you guys a few tricks I learned that will have those inner pecs totally separated in no time." I grabbed the cables, moved to the center of the machine and stepped back one good pace. Both guys looked almost shocked.
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can al
Laser Eye Surgery – step by stepWhat happens at my first doctor appointment?The doctor will thoroughly examine the health of your eyes. This is similar to your regular, annual eye exam but this exam will be even more thorough. Your doctor will take several detailed measurements of your eyes to determine your degree of nearsightedness, farsightedness, astigmatism or a combination of all three.On the day of my Laser Eye Surgery, what can I expect?You are brought into the room where your Laser Eye Surgery will take place and will lie down on the table. Your doctor will place a patch over the eye that is not having surgery.Is there pain with Laser Eye Surgery?No, there are no injections – just anesthetic drops will be placed in your eye. Then you will be asked to look at a small blinking light.How can I hold my eye open during surgery without blinking?Your eyelid will be held open automatically for you by a small tool that fits under your eyelid but does not hurt you or your eye.Using a laser sounds kind of scary, what really happens?A special laser called an Excimer laser uses a very special kind of light energy to change the shape of your cornea ever so slightly and improve your vision.Will I see or hear the laser when it is working?You will hear a clicking sound as the lase
I stated, "You know, anatomy shows us that the pecs not only move the arms across the body, but it also pulls the arms towards the body. By stepping back from the machine, I'm forced to pull the cables toward me as well as down. This puts a lot of tension right on the inner pecs, right where we want it." I also cautioned, "The secret is to only lean over a bit. Don't bend over as that activates the deltoids."
Rick eagerly grabbed the cables on the next try and within a few reps he had the hang of it. Dave asked, "How fast do we do these reps?"
I stated, "Perform them slowly with moderate weights. I always felt going a little lighter I can get a better contraction through the pecs as opposed to slinging heavy weights and blowing out my shoulder joints. I also keep my reps on this exercise on the higher side as it's more of a finishing exercise. And if you work the muscles properly through the beginning workout, these are a great pumper". After three sets each of 15, both guys' chests were inflated like mini-zeppelins.
"Only one more things guys before you go." Seeing that they had almost used up an hour of my time and they were about to head out of the gym, I thought I would like to return the favor for leaving me late for my break time. "Make sure you stretch after every workout for at least five to ten minutes."
“First thing you do is to grab a door casing or a big bar over your head and stretch the pecs by placing the hand above your head and stepping forward. Repeat this three times each side for about 30 seconds. You can also face a corner with the elbows against the wall, kind of like in a pec deck fly, and again you step forward getting a nice stretch on the pecs. One other thing you can do, if you have a partner to work with, as you guys you guys do, is sitting on a bench and have your partner pull your arms backwards while holding onto your elbows. Be sure to place a knee firmly at the back to keep from pulling your partner over and don't over-stretch. I demonstrated the movements.
"Wow that feels great", said Dave.
Rick exclaimed, "I think I'm even more pumped after the stretching."
"Well that's because stretching reduces lactic acid by flooding the stretched muscle with lots of blood and nutrients to recover, so recovery starts immediately. This also keeps you nice and flexible so you don't walk around with tight rounded shoulders like a gorilla." We all laughed.
"Okay guys, I've really got to run. We only covered a little bit today, because for a complete program, you need to alternate volume, rep ranges and exercises from week to week. I have most of my students follow a specific four-week pattern for approximately 12 to 20 weeks, where we mix up the exercise sequence and the volume as well as the rep ranges. This way we can get the most complete chest development and the fastest results possible.”
"Hey, thanks Wade, for the tips."
"No problem guys, any time."
I left the gym before another impromptu lesson could start.
Ahhh, the life of a trainer.
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