Home News Product Reviews Health & Fitness Features Healthy Eating

Fitness Experts reveal secrets to explosive upper body strength

upper_body_strength_banner.jpg
report_provide_humank.jpg

Training principles are ideal for beginning and intermediate weightlifters. But according to fitness expert Joe Wuebben, experienced lifters require aggressive training to continue to see increases in muscular size and endurance.

In their upcoming book, Stronger Arms & Upper Body (Human Kinetics, September 2008), Wuebben and coauthor Jim Stoppani suggest incorporating advanced training techniques as a means of boosting intensity and providing a new stimulus to promote continual results. "Increasing intensity is the key. The longer you've trained, the more creative and innovative you'll need to be to make workouts more intense," says Wuebben.

Wuebben and Stoppani's advanced training techniques include:

  • Giant sets.A giant set involves training one muscle group with four or more exercises or training four or more muscle groups one after the other. Giant sets help speed up a workout, increasing intensity by allowing limited rest between exercises. They also offer a means of training more than two muscle groups together or exhausting a single muscle even further.
  • Drop sets.A drop set involves performing a set of a particular exercise to failure and then immediately decreasing the weight and repping out to failure with the lighter weight on the same exercise. "Performing drop sets provides a means of not only training to failure on a given set but training past failure to boost intensity in a workout for greater gains in muscular size, strength, and endurance," Wuebben says.
  • Ballistic training.Performing each rep in a set as fast and explosively as possible, or ballistically, develops strength and power by maximizing the recruitment of fast-twitch muscle fibers. "Ballistic training can also indirectly enhance muscle growth," Wuebben explains. "The stronger a person becomes, the more weight he or she will be able to use in the future on a particular exercise for the same number of reps, which can lead to gains in hypertrophy."
  • Static contractions.This technique involves holding one position statically for an extended time. A muscle's time under tension can be maximized with static contractions to elicit gains in muscular size. Static contractions eliminate the sticking point (the weakest point of the range of motion) and allow the muscle to be overloaded.
Thank you so much, if you tweet or share
Workouts 2075
Tennis Training
Healthy eating 3581
Cooking with Love
Personal Development 4191
EVERYONE ACTIVE: NATIONAL NEWS RELEASE
Personal Development 3881
Cellulite Reduction

Cellulite Reduction

How to work against Cellulite – a question probably 95% of females all over the world ask themselves…but how can it be done?

Personal Development 3731
 Pycnogenol - A natural remedy not to be sniffed at

Pycnogenol - A natural remedy not to be sniffed at

Hay fever, also known as seasonal allergic rhinitis, can affect up to one in four people in the UK

Personal Development 4006
Women and Weights

Women and Weights

Statistics released by the Government’s ‘Be Real’ campaign highlighted that 87% of girls aged 11-21 think that women are judged more on their appearance than on their ability.

Healthy eating 3597
Coco Cure

Coco Cure

A recent study has now uncovered that consuming the oil may have potential benefits that go well beyond helping us to slim down however…

Personal Development 3575
Eating Disorder Recovery and Veganism”

Eating Disorder Recovery and Veganism”

“Going vegan helped me gain a healthy relationship with food, which ultimately made me want to recover,”

Low calorie recipes 4111
New Year weight loss research
Low calorie recipes 4584
Do you need a Vitamin D Boost !!!!!

Do you need a Vitamin D Boost !!!!!

Preventing injury through nutrition

The vitamins and minerals to add to your routine

UP