- Health and Fitness Seminar 2011
- Tone of Isolation: For You "Body Builders"
Hope everyone either has power or knows when they will receive power after "Irene" hit. To anyone who sustained damage or is in or has family in the hard hit areas of NC, VA, MD Eastern Shore, NJ, NY Shoreline, Western MA, and VT, may you receive the right support to your situation.
Health and Fitness Seminar 2011 ...Two e-newsletters ago, I mentioned a health and fitness seminar that I am putting on later this season, well, in the fall. We have to change the dates. The new dates are Saturday, November 5th and Sunday, November 6th, 2011. I am slowly giving you details, but so far hopes are set on including Zumba, massage, and that is all I can attest to right now.
Tone of Isolation: For You "Body Builders"...This one is for the folks who just cannot get enough of isolation exercises. You know, the old-school Arnold Schwarzenegger-esque workout. Time after time, I see and hear so many people perform biceps curls with 100lbs or more. Great. I mean, that is a lot of strength for such a small muscle relative to the rest of your body. It may feel great to curl that much weight, but if the form is poor, if the upper back, which also targets the biceps, is not as strong, then biceps curls with 100lbs is just short of a waste of workout time.
Two notes:1 ) With the uncomfortable manifestation of computer posture or computer slouching our back muscles could use attention to appropriate strengthening, stretching, rest, and pampering. Pssh! Ask your boss/manager/job if you can use a stand-up desk.
2) If you cannot get remotely near 100lbs in biceps curling, then do not worry.
However, it is recommended to isolate this body part and others if body-building is the motive. On a personal rule-of-thumb, if isolation is the goal, then let it be spurred by a firm and controlled tempo. That is, lighten the weight, lower the weight on a two-second count, and power the weight up/lift on a one-second count. Do not compensate with back extension! No heaving or jerking! Those movements cause injury. Change grips (palms face up toward the ceiling, palms face each other as to mimic holding a hammer, or palms face downward) to receive the maximum potential for the entire muscle group area (i.e., biceps, forearm/brachioradialis, brachialis). Do not repeat on back-to-back days. Give your body some rest...support the recovery period!
Who can benefit from isolation exercises? Even though these types of exercises are not apropos for the modern workout, they do add incentives. Picture the wedding dress, bridesmaid dress, evening dress, night gown, tank-top, muscle shirt (yea, I know), no shirt, under armour tight fit shirt that is donned. Arms look good! Do they not?
Take of yourself,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
www.teempt.com
Training because it is a passion. Serving because it is vast.
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