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
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.
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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.
- 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
- Perform the eccentric phase of the
exercise and repeat.
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).
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6.3 MB |