What do you do if you miss the machine you need for a specific exercise in my Shortcut to Size program? Or if a guy or a girl in the gym occupies the occupied basket? Or if your sports physician asks you to avoid a certain exercise until you are healthy? Skip and continue to the next train? No, you will find a replacement!
You do not have to do every move exactly as specified. The muscle building results come mainly from the shortcut-to-size program design, especially from the periodized microcycles, where you vary the recurrence ranges weekly.
Whether you've done the program so many times that certain outsourcing would improve it. If you're restricted by muscle confusion or the availability of equipment or injuries, almost any exercise in my training can be swapped for similar variations. Below are five of the most common and effective shortcut to size practice swaps.
Incline Bench Press: Abbreviation for Size, Week 1-4, Day 1
The Swap: Reverse-Grip Bench Press
The bench press can be problematic for your shoulders if you do not do it correctly Most people make the mistake of widening their elbows to the sides, increasing the risk of injury and reducing the effectiveness of upper pectoral muscle upgrades.
Another problem with the incline press is that, despite the objective for the upper chest muscles, studies have shown that they lower the activity of the upper abdominal muscles by less than a flat bench press 10 percent increased. When you compare a bench press with an overhand grip with a one with a reverse grip, the activity of the top pec with the reverse grip increases by about 30 percent, suggesting that reverse grip bench presses are a better exercise for the top Chest is as the slope press. If you want to protect your shoulder complex and maximize your upper chest growth, you should consider this.
Reverse-grip action "bench press"
- Lie down with a rack on a flat bench and grab the dumbbell's overhand grip.
- Relax from the weight, lower the bar to your chest and then carefully switch your grip from an overhand to a reverse handle with the bar on the chest. Position your hands just outside the shoulder width.
- For each repetition, start with the rod over your face and lower it slowly to just below your lower pectoral muscles.
- After putting on the bar, press the bar upwards and lightly against the bow so that it ends over your face and not directly over your chest.
. 2 One Arm Dumbbell Row: Abbreviation of Size, Weeks 1-4 and 9-12, Day 2
The Swap: Barbell Power Row
While dumbbell rows can be optimally focused on each side if the Time is short, you can halve your rowing time by using a barbell and beating both sides at the same time. Also, it's hard to argue that there is a better back mass builder than the classic dumbbell weight range. They can become heavy and maximize the overload of lats.
Many people avoid barbell rows due to lower back strain. With the one-armed row of dumbbells you support your body on the bench and reduce the strain on the spine. If you have a power rack, I recommend a rudder option that you can do with a barbell that is great for building size without exposing yourself to injuries – the barbell power-row. The pins are in the rack to reduce the load on the lower back. At the end of each repetition, the barbell goes back to these pins, unlike a typical barbell row, where you are forced to stabilize your spine by holding the bent position over the entire set.
Barbell Power Row Action Steps
- Put the safety pins in a power rack just below knee level. To find the ideal pen position, stand in the rack and hold an unloaded rod with a shoulder-width overhand grip. Bend your knees as if you were doing a quarter squat, and then bend your hips until your torso is about 45 degrees to the floor. Let the bar hang straight down from the shoulders with outstretched arms. The pins should fully support the rod in this position.
- To complete the exercise, start with the loaded rod resting on the pins.
- Hold the pole with a shoulder-width reach and assume the torso angle of 45 degrees, making sure your lower back is flat and not rounded.
- Pull the bar up to the waist in a quick, explosive motion, maintaining approximately the same torso angle of 45 °.
- Lower the rod back onto pins under control.
- Let the pole sit on the pins for a few seconds while you settle down, and then proceed to your next repetition.
. 3 Cable Rear Delt Fly : Abbreviation of Size, Week 1-4, Day 3
The Exchange: Reversible Dumbbell Sideways Movement
The use of cables is a good way to use the rear drawbar too Aim for constant voltage, but you may not have access to a cable setup, or even if you do, you find that it's always busy in your gym. Machine airplanes are another option, but that's another device you may not have.
Do not worry, the dumbbell version of this movement is possible everywhere. It is also a great exercise for the home because it requires a relatively light weight.
Inflected Dumbbell Sidesthift Strokes
- Standing and a couple holding dumbbells and flexing at the waist by 45-90 degrees, with flat back and down-facing eyes.
- Start with the dumbbells hanging down, palms facing each other and elbows stretched out.
- With a slight bend In the elbows, you contract your rear dampers to lift the weights up and up until your upper arms are parallel to the ground.
- Hold the contraction and slowly lower it to the starting position.
- You can also do this exercise on a flat bench or seat by leaning forward so that your chest almost touches your thighs. Keep your back flat and start with the dumbbells under your thighs.
. 4 Squat: Abbreviation of Size, Week 1-12, Day 4
The Swap: Step-Up
Although I highly recommend that most people master the squat, I understand that there are times there must be avoided. Whether you need to skip squats because you have an injury, you do not have a barbell, or you're just scared of squatting, you need to know that the leg press is not a substitute. The biomechanics of squats and leg presses differ significantly. A proper squat maximizes the use of the thigh muscles and gluteal muscles. In the final position, the spine and legs are fully erect and the hips are at a 180-degree angle. In the end position of a leg press, the hips are at an angle of 90 degrees, which limits the involvement of the thigh muscles and buttock muscles.
The step-up is essentially a one-legged squat and you can do it with either a barbell or dumbbells. The key is to find the right surface to climb on. Most people simply choose the nearest bank, but that's usually not high enough. You want your work quad to be at least parallel to the ground at the beginning of the move. It is best to use a plyometric box – they are usually larger than benches. Choose one that is at knee height.
Step-Up Action Steps
- Stand in front of the box and hold either dumbbells or kettlebells on the sides or a dumbbell that rests on your upper traps. Keep your eyes straight ahead and chest outward to ensure proper back alignment.
- Step up so that your entire foot is on the surface, and stand up, press the heel down and pull the back leg up.
- When both feet are on the box, slowly move the trailing leg down and emphasize the negative movement.
- Change legs every other repetition, or perform all repetitions with one leg and then switch.
. 5 Leg Extension: Abbreviation of Size, Week 1-12, Day 4
The Swap: Cable Leg Lift
Leg extension is a good way to target the quads, especially the rectus femoris. the muscle responsible for the front sweep of the quads, however, can also attack the knees badly. Due to the biomechanics leg extensions can exert a high shear force on the knees.
The rectus femoris is the quad muscle that traverses both the hip joint and the knee joint. You can target it with safer exercises such as cable leg lifting.
Leg extensions and leg raises work completely differently as the leg remains straight in the leg raises as it stretches and bends when stretched. As I indicated above, the key is that both hip flexion and knee extension treat the rectus femoris. Hip flexion is the only movement required when lifting the leg. This makes it an excellent leg extension leg when you need quad insulation.
Action Steps to lift the cable leg
- Set the pulley of a cable station to the lowest setting and attach an ankle strap to it. They should use a relatively low weight.
- Secure the strap away from the machine, attach it around an ankle and step forward so that the weight is only a few inches from the stack. Do not go too far or lose the most effective vertical pull line for this exercise.
- Perform the exercise in a straight line by lifting your fully extended leg straight up out of the body until it comes out approximately parallel to the floor. Keep your body stable with a solid core and your hands on your hips.
- Lower your leg and lightly touch the ground behind your implanted leg.
- You can restore your balance through weight-bearing on the leg between repetitions.
- Complete all repetitions with this leg, then switch legs and edit the other.
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