Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

If youre having any serious pains while or after

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If you’re having any serious pains while or after training, see a doctor, as it might be an indicator of something else. FINDING YOUR STARTING WEIGHTS Finding your starting weights on the various exercises is more or less a matter of trial and error. As a general rule, for every 10 pounds you add to the bar, you’ll lose about 2 reps. The same goes for each 5-pound increase on the dumbbells. You can err on the side of starting too light and then just dial everything in as
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you familiarize yourself with the weights and exercises. WE DON’T NEED NO STINKIN’ SPOTTER…BUT SOMETIMES IT HELPS A spotter isn’t necessary because you should always use weights that you can perform clean, unassisted reps with. That said, if you do have someone to spot you on certain exercises like the bench press and military press, it has a couple of advantages. First, it allows you to go for that extra rep that you might not want to try otherwise. Second, there’s a strange strength benefit to having someone standing there to assist you, even if he does nothing more than put his hands under or even fingers under the bar. I know it sounds like broscience, but you’ll experience it—you’ll be struggling on your last rep, your buddy will just put his fingers under the bar, and suddenly you’ll push it up and ask why he helped. So, if you don’t have someone to work out with, I recommend that you ask someone in the gym to give you a spot at least on those two exercises. I also recommend that you let the person know what you’d like him to do, which brings me to the proper way to spot: 1. If needed, help with the lift off. 2. Let the person do as many reps as possible without any assistance from you. 3. If he gets bogged down on a rep, place your hands under the bar, but don’t take any weight off yet. Chances are this is all he’ll need to finish his rep. 4. If he’s still stuck, take about 10 percent of the load off. 5. If he’s still stuck, take another 10 to 15 percent of the load off. 6. If he’s still stuck, he’s toast—take as much of the load off as you can so he can finish the rep. I don’t want to make this sound overly complicated, but a good spotter is there for safety reasons only. The rule is that if the person you’re spotting is moving the weight up, even if slowly, you don’t touch it. Don’t accept poor spotting, as this can seriously put a damper on your gains, leading you to believe you’re hitting certain strength milestones when you’re not. While the technique of spotting is self-explanatory in most cases, I’d like to mention here the proper way to spot someone who’s squatting: spot the bar, not the person. Don’t hook your arms under the armpits, as you’re looking to reduce the load and spotting via the body isn’t the safest way to do this.
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  • Winter '17
  • Santos O'Neill Garcia
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