Single Pulley Set

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Single Pulley Set
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Strength is the most undertrained facet of most endurance athletes. Most cyclists worry about building muscle that will stop them getting up the next long climb! Getting strong though does not necessarily mean growing muscle. No one could consider that any cyclist in the Tour de France is not strong or over muscled. Although genetically blessed to have bodies capable of climbing mountains on two wheels these ultimate endurance athletes in the off- season when away from competition will compliment their training with drills to help strengthen their torso and lower body.

Consider that strength provides the foundation for speed and endurance so improving this facet of fitness can help improve performance on the bike. If you do not improve your maximum strength levels it is hard for your power, speed and endurance capabilities to improve. This can be what is considered a plateau in training where quite simply you have to try something different to what you are doing in your current training to see improvements.

Including a strength based conditioning programme has a number of benefits firstly it can help improve your power output and improve performance. Secondly, it can help balance the body and address the negative impact of being in a hunched position with a rounded back (common in cycling which can cause poor posture and possible injury). Thirdly, it provides a different training stimulus and varies your training which is important if you want to keep on progressing. If stuck in a rut with your training this could give you the push to get of that training plateau!

This programme aims to improve your strength levels in the muscles that can assist your cycling. This programme aims to accelerate your performance by developing strength in the lower body and balancing the stresses of being on the bike. If you are new to gym training start with light weights before attempting a tougher workout. All of the exercises in the routine are paired. You should complete each set of exercises for the number of sets and reps specified before moving on to the next pairing.

A1 Single Leg Squat

Maintaining a strong straight torso on one leg lower yourself down leaning backwards from the hip and bending at the knee. Control the movement until you cannot maintain a straight torso and squeeze the bum to return to the start position. For added intensity add a barbell or dumbbells.

A2 Seated Row

Sitting down facing a cable pulley holding the attachment in both hands. Sit up maintaining a straight back. Pull the cable towards you without moving your torso to the base of your rib cage. Return the weight to the starting position and repeat.

B1 Single Leg Deadlift

On one leg lean forward while maintain a straight back and level hips and a slightly flexed knee so you move from the hips as if hinged. Lower maintaining this position keeping the arm straight. Return to the starting position squeezing the bum.

B2 Plank

Lie face down with your elbows on the ground, elevate your body up keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90 degree angle. Keep your back straight with the hips raised off the floor. Squeeze the torso tight ensuring the body is parallel to the floor. Hold this position for as long as required.

C1 Step Up

Stand straight and keep a neutral spine with one foot on a bench and one on the floor. Hold a weight by your sides. Step up with one leg and follow with the other. Return to the starting position, complete the set number of reps before repeating on the opposite side.

C2 Supine Bridge

Lie on your back with your feet on the floor and your knees bent. Keep rolling your pelvis forwards and backwards until you are happy that you can find the mid-point (neutral pelvis). Hold this position. Slowly lift your pelvis off the floor, squeezing your bum until your hips and knees are in line with your shoulders and your knees and toes are facing straight away from you. Slowly lower down into the starting position and repeat.

Sets, Reps and Progressions.

Aim to perform each exercise with perfect form for 4 sets of 8. If you can maintain form add additional weight to make the exercise more challenging.

Based in Hertford, Athletic Performance Plus specialises in fitness training for sport, fat loss and corrective exercise through personal training and group coaching. http://athleticperformanceplus.co.uk

1 Month To Amazing Biceps

What could you possibly learn that's new in bodybuilding? Maybe nothing new, but innovated, maybe. As a consumer, bodybuilder, and overall muscle building enthusiast, this is how you must consider any workout that's offered to you whether it's in a magazine or on a website. It's not that there are so many things out there you or I haven't heard of at this point, it's more about what you do with what you already know, to come up with something that is non-intuitive and provides a means to an end.

One reason innovation is so paramount as a bodybuilder, is that the physique figures out what you're doing pretty fast, with training, diet, exercise, etc.. So it's crucial to find different ways to engage each body part, or system, on the whole, to continue getting any noticeable results. This is particularly the case with a muscle group that is usually seen as the apex of a bodybuilder's success in the gym. I'm talking about the biceps...

Truth is, if you have minuscule biceps, it's like you've completely failed. While really, having tiny biceps is like having tiny calves - one isn't much different than the other. If something is not there, it ain't going to be, period, no matter what it is. But that's not how some consider the situation. This almost demands having really large arms, whether it's a struggle or not. So how can you guarantee success in training your biceps? Well, give us me month and we'll give you an extra inch to your arms!

One thing about the limbs that distinguishes them from the multitude of other body part workouts is this: Leg training and arm training can go against the grain of common sense and you can still win big. You might see this as infuriating, but it's really a very good thing. Here's why...

You can over train, under train, do higher reps or lower reps, use heavy weights or employ set complexity with 21's, negatives, concentric overload, or anything in between, and get success. And this is really the key: You need to be doing everything. Some call that shotgunning with steroid use, but it's the same for workouts.... throw enough sh** against the wall and some of it is bound to stick. And the truth is, there's really nothing you could possibly lose by choosing to do this.

SHOT GUN BICEPS TRAINING

Week 1 is about heavy, low-rep training, and super-slow movement. You'll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You'll do two workouts - one Monday and one Friday.
The weight you lift is going to be heavy, but you still have to able to lift it. Try for 85% of max, if not 95%, as long as you can go very slow with it. The secret is using both concentric and eccentric parts of the full range of motion. But, in the last few sets of each of these two exercises, use concentric overload by doing the curling part of the movement and let your gym partner support the weight then hand it back to you to start again from the bottom.

Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)
Preacher Curl (EZ Curl - Inner grip and outer grip, alternating) 3 x 6 (no cheating with body - good form - slow)
Finish off with 2 sets to failure of alternate dumbbell curls - 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weight

Week 2 - Standard Workout - Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don't do more than 9 or 10 total sets
Pull-ups - body weight only as warm up - 10 reps minimum with body, try to use biceps
Barbell Curls - Wide and Narrow grip 3 x 8
Seated Alternate Dumbbell Curls 3 x 10
Concentration Curls - seated 3 x 8

Rest: Take 1-2 minutes in between sets

Week 3 - 21's, Drop sets, Super sets. This week will vary your set scheme. Because the type of sets you do is extremely important, it's crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You will need a partner to work with you this week, as well as the first week.
Standing Straight Bar Barbell Curls - Do 2 sets of 21's using moderate to heavy weight
Standing Alternate DB Curls - 2 sets - Drop DB's to lighter within set to go to failure at the lowest weight
Super Set: One armed (low or high pulley) cable curls/ Concentration curls - 2 sets of 8 to 10 reps each exercise.
Rest: 2 minutes between 21's, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.

Week 4 - Cables only - all angles - this week. This focuses on both the eccentric and concentric parts of the range, and forces hyper control. Moderate weight and moderate reps are all over this week, but what is most pivotal is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. It's important that you use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments

High Cable One Armed Pulley (alternate arms for rest - successively - 3 x 10 each arm
Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10
EZ Curl High Cable - Top of range 3 x 8

Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are focusing the motions of each rep and still using moderate to heavy weight.

Mixing up training is something all bodybuilders really should be doing, but with limbs, like arms and legs, this sort of variety isn't so random or haphazard, it actually creates positive results. Limbs require extreme pumps to maintain growth. But extreme pumps don't just come from heavy training... they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.

It's really not yours to question these items, it's really your goal to just suck it up, give us a month, and we'll stack an extra inch on those stubborn old biceps in no time.

About the Author

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

What sort of exercise machine is this?

I've recently come into posession of an exercise machine I'm trying to identify. It's a strength machine of some sort, fairly simple in design. It is a stack of weights where a pin selects how many you lift, a set of rails which the weights move up and down on and a cable running over a single pulley at the top. At the end of the cable is a handle, roughly the same size as a set of bicycle handlebars. What is this machine called and how do you use it properly?
No, it is not a bowflex. It is simple, the weights are in a stack of plates, no huge array of flexible things you see on a bowflex.

If I understand your description, I think it's a tricep pull down machine. You can actually use it for different things if you get a different attachment.

But yeah you stand facing it with knee slightly bent and pull down with your arms from just below shoulder height. The arm movement is from the elbow.

You could also use it to work your upper abs by kneeling in front of it and crunching down.

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