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

If you feel the need to squat with blocks or plates

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• If you feel the need to squat with blocks or plates under your heels, it’s because you need more hamstring and/or ankle flexibility. Check out Dr. Kelly Starrett’s work on improving hamstring and ankle mobility so you can do the squat as described in this chapter. • By squatting in shoes with flat soles or proper weightlifting shoes with a slight, rigid heel elevation, you’ll find it much easier to sit back onto your heels and engage your hamstrings and glutes more effectively.
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• The front squat emphasizes the quadriceps and core and creates less compression of the spine and less torque in the knees, which makes it particularly useful for those with back or knee injuries or limitations. THE BENCH PRESS • If you don’t know what you’re doing and try to bench press large amounts of weight with poor form, it’s very easy to hurt your shoulders. Bench press properly, however, and you’ll keep your shoulders safe and your chest growing bigger and stronger. • Don’t bounce the bar off your chest. Lower it in a controlled manner, keeping everything tight. Then let it touch your chest and drive it up. • When you’re lowering the weight, think about the coming drive up. • Make sure to finish your last rep before trying to rack the weight. • The best way to ensure your “upper chest” doesn’t fall behind your pec major is to do a lot of incline pressing. • As you narrow your grip on the bar, the triceps have to do more of the work. THE DEADLIFT • The deadlift is the ultimate full-body workout, training just about every muscle group in the body. • The sumo deadlift uses a wide stance (1.5 to 2 times the width of your shoulders) to shorten the range of motion and shearing force on the lower back. It also can feel more comfortable in the hips than a conventional deadlift, depending on your biomechanics (if you walk with your toes pointed out, the sumo may be better for you). • The hex bar—or trap bar—deadlift is a great way to learn to deadlift, because it doesn’t require as much hip and ankle mobility to get to the bar, and it puts less shearing stress on the spine. • The RDL is a variation of the deadlift that targets the glutes and hamstrings and minimizes the involvement of the quads and hip muscles. THE MILITARY PRESS • The military press is the best all-around shoulder exercise you can perform. It’s a simple, easy to learn movement that allows for the safe lifting of heavy weights.
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• The standing variation requires tremendous core and lower back strength to maintain balance, which in turn limits the amount of weight you can lift. • I find that heavy deadlifting and squatting every week builds more than enough core and lower back strength and thus prefer the seated variation.
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  • Winter '17
  • Santos O'Neill Garcia
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