Q: When I bench-press, I lower the bar to a point near my collarbones. I feel more stretch in my pecs that way, but I keep having problems with my shoulders, and my bench press never seems to progress. What am I doing wrong?
A: Your bench-pressing technique is distorted. Done correctly, the bench press is an excellent exercise for most trainees, but if you corrupt it, you’re going to have problems. You must avoid injury if you’re to make good progress.
Below are the most common technique errors associated with the bench press. When you make form improvements, reduce your poundage to begin with, so that you’re using a weight that’s very comfortable for you. Then build it back gradually while maintaining the improved technique. Over the medium and long term you’ll be stronger and better developed as a result.
Katie Chimes is a chiropractor and currently lives in London. Fitness and Weight training have always a passion of hers and in 2012 she felt she was able to express that by entering a couple of shows.
Galaxy was her first and for her it was an amazing experience. Since then she has entered a few more shows and has started to become more actively involved within the fitness industry again.
Sports and fitness is something Katie has been actively involved in all of her life and is one area she has complete dedication and determination. With fitness being one of the main priorities in her life, It is very rare to see Katie without a pair of trainers nearby. Over the last 14 years Katie has worked with many different people helping them to attain their health and fitness goals and also with patients to help them overcome illnesses. She likes to inspire and encourage others to lead a healthy, balanced life and loves helping others welcome fitness into their lives. Continue Reading…
Pick one solid exercise for each muscle group and go for tension overload.
You know those times when you walk into the gym and just aren’t feeling it? Don’t turn around and walk out; instead, pick one solid exercise for each muscle group you’re supposed to train, and go for tension overload — high-end hypertrophy sets. My two favourite methods are X-centric 4X and 10×10.
X-centric 4X: Take your 15-rep-max weight. Lift in one second and lower in six — on every rep. Do seven. Rest 40 seconds, then do seven more — and so on for four sets. Do as many X-centric reps as you can on the last set. Each of those sets will hammer the myofibrils, the actin and myosin strands, plus the long tension time of 50 seconds per set can initiate expansion of the sarcoplasmic fluid in the muscles.
10×10: Grab a weight that you can use for around 20 reps, but do only 10. Rest for 30 seconds, then do 10 more — and so on for 10 sets. Talk about a unique growth stimulus! And the pump and burn are outrageous.
Either of these sequences takes less than 10 minutes — and you get some excellent change to gain.
Reigning and still 2014 Bikini Olympia queen Ashley Kaltwasser has some booty-shaping secrets to share! Learn how you can improve your glute workouts for a firmer, rounder behind.
Of all the muscle groups women love to target, glutes hold the top-ranked position. There’s nothing quite like a firm, round backside to finish off your look. A nice booty also shows off the fact that you know what you’re doing in the gym.
If you’ve been training your glutes for quite some time and don’t see the results you had in mind, it might be time to re-evaluate how you train them. Stop doing what doesn’t work and try reigning Bikini Olympia champ Ashley Kaltwasser’s butt-building workout!
Before you hit the gym, check out these key concepts that Ashley uses in her glute-training regimen. This Gaspari Nutrition athlete knows how to make her backside look great on and off the stage—so you and your booty are in good hands.
Incorporate the following five tips into your normal glute training for bikini-ready results!
TIP 1: BALANCE THROUGH YOUR HEELS
It may sound silly, but if your body weight isn’t balanced where it should be, you won’t train your glutes as effectively as possible. By putting your weight on your heels, you can turn a mediocre glute workout into one that gets you into tip-top shape in no time.
“When doing an exercise like Smith machine deep squats or glute-ham raises, think of pushing through the heel the entire time,” explains Ashley. “This is going to place more stress on the glute muscles, taking away some of the stress off the quads.”
Weight training is subject to fads as much as any other field. All you have to do to know that this is true is to watch infomercials in which people claim to have discovered the secret of gaining muscle mass and losing weight. Within that realm, kettlebells have enjoyed a resurgence of popularity in recent years.
Kettlebells are not new — and certainly not a ‘secret’. If you take the time to researchstrength training, you will find photos of strongmen using heavy kettlebells at the turn of the 20th century.
Training fads are driven by people who are trying to evade boredom in the gym. Dedicated weight trainers enjoy weight training and the gains and improvements they make. Certainly they change their routines and modify the exercises slightly. Those trainees who train using fads typically don’t last in the home or commercial gym because the motivation is not internal, and some, before they go, change exercises for the worst.
Remember, just because you can perform a movement doesn’t mean you should. There are risks and benefits to any exercise. I have addressed the risks of standard weight-training exercises in this column for many years, and many of the variations of those exercises present even more risk.
The number-one goal of any strength coach is to avoid injuries so he or she can keep athletes training and playing their sport. The number-one goal of any trainee or personal trainer should also be to avoid injury, except with the added goal of being able to keep training and improving at the same time. And also to avoid the healthcare costs associated with training injuries.
Repeating her performance from the 2013 Ms. Olympia with another second place finish, Alina Popa continues to show us why she is so deserving to be called the next Ms. Olympia. From her 5th place finish at the 2011 Olympia, Alina has done nothing but climb the rankings. Now with Iris apparently retired, Alina is poised to take the prestigious title in 2015. We’ll keep an eye on Alina and continue to cheer her on from afar.
The Golden Goddess of Wrestling
As many of you know, I take my wrestling very seriously. I am the ultimate authority on Women’s Wrestling in every way.
If you dare to challenge me into a competitive match, I would love to show you why I am called the Scissors Goddess! Make sure to say “Uncle” loud and clear! so we can count together how many uncles you have…call me at FemaleMuscle Talk +1-214-446-1459 ext. 919
Phil Heath won the Mr Olympia 2014. Kai Greene finished second and Shawn Rhoden in third position.
James Lewis won the Olympia 212.Eduardo Correa and Jose Raymond finished second and third positions.
Jeremy Buendia won the Mr Olympia Men’s Physique contest title. Sadik Hadzovic and Jason Poston finished in second and third positions.
Nicole Wilkins won the Figure Olympia 2014. Candice Keene and Candice Lewis finished second and third positions.
Ashley Kaltwasser won the Bikini Olympia 2014. Janet Layug and Stacey Alexander finished in second and third positions.
Oksana Grishina won the Fitness Olympia 2014. Regiane Da Silva and Tanji Johnson finished in second and third positions.
Iris Kyle won the Ms Olympia 2014. Alina Popa and Debi Laszewski finished in second and third positions.
Juliana Malacarne won the women’s Physique 2014. Dana Linn Bailey and Tycie Coppett finished in second and third positions.