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Excerpts

You might be primarily interested in increased muscle size and not strength. It is, however, important to remember that the stronger you are the heavier loads you can use. This is an important stimulus to increase muscle mass.

Many of the exercises included in this book are very challenging whole body movements that may seem suitable only for athletes or power lifters and not for the general fitness enthusiast.

It is, however, important to remember that EVERYONE IS AN ATHLETE. Even though your primary training goal is to look good, at some point you will encounter situations that challenge your whole body coordination and your ability to move. I challenge you to think back to such situations.

The exercises in this book will prepare you for movement, while at the same time, make you look good because they involve so much muscle mass and burn so many calories.

If you are a personal trainer working with the general public, it is important to remember that some clients might be uncomfortable with challenging whole body exercises. They prefer simple well-known movements and get stressed by new and advanced stuff. The initial floor exercises might be appropriate for them.

The exercises in this book also require complete concentration and thus, mental energy. If your client trains right after a challenging workday, you must be careful introducing these exercises.

79 pages

6.3 MB

27. Standing mid cable pull with elbow circles

This exercise is compared to performing Standing mid cable pulls followed by an exercise specifically targeting the posterior deltoid muscles.

Benefits:

The benefits of a Standing cable pull is described on page 30
Improving pulling strength while simultaneously targeting the posterior deltoid muscles.

Sequence and execution:

Perform the concentric phase of a Standing mid cable pull.
While maintaining the end position of the concentric phase, draw one circle in each direction with the elbow.
Perform the eccentric phase of the exercise and repeat.

Start position

End position, start of circle

Top of circle

Variations and training examples:

Vary the ratio of circles to pulls. For example you can perform three or four circles with each pull. This increases the emphasis on the posterior deltoids over the pull.
3-5 sets of 8-12 reps (one rep is one pull and one circle in each direction)

Strategy behind the combination: Superimpose a second movement (elbow circles) on a static position (the regular end position of the pull).

79 pages

6.3 MB