Yo, where you at/You didn’t miss much
Posted on June 25, 2007 at 09:22 PM in [+/-] • (48) Comments
Yo, where you at:
1. Ice cream cake
2. Coding on a Mac
3. Music I listened to in 2000
4. Leaving Northern Liberties every once in a while
5. Pete’s take on Wolverine
You didn’t miss much:
1. “Can’t talk. Blogging.”
2. 30 something dollars for cab rides in one day
3. Aliasing
4. Pocket tens
5. Phones in Connecticut (cough cough. nudge nudge. etc etc)
Bonus would be where I was at, but missing it: Buffalo tater tots.
Pete said…
Was this about my car accident/glued ear?
I do like Wolverine though.
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Haha…nah this was referencing “Gin Werewolf”!!!
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However, focusing on compound bi-lateral exercises is the way to go for maximum size and strength.The double windmill will work as well for building the core and shoulders.Why not do one-arm bench presses instead of two-arm barbell bench presses?If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises?However, not too many people realize that kettlebell training is a great way to pack on some functional size and strength.Now since we cannot increase the weights incrementally with kettlebells, lets work on other factors.Lets use the example of the Double Military Press to illustrate this point further.To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and bicep.Sure with one, your core has to work hard to maintain balance, but you are only working with 88lbs.Another drawback with GVT is that <big>buy boston bruins jersey</big> while following a 10×10 protocol will increase muscle size, it does not increase brute strength.B-1: Double Kettlebell Front Squat �B-2: Double Kettlebell Swing Wrap up with �Guard Sit-up 5×5 l,r (left and right) Take two minute breaks in between each set.Thousands of people have experienced the cardio and muscular endurance benefits of kettlebell training.Of course not.You get bigger and stronger legs.HIGH INTENSITY TRAINING (HIT) High Intensity Training is one of the most controversial training programs around.Lets go over the best kettlebell exercises for getting bigger and stronger as well as a training program to get the job done.I remember the pain of getting up in the morning the day after doing GVT for legs.Is kettlebell training the best way to get bigger and stronger?The truth about HIT and really any program is that it does not work forever.MAHLER’S KETTLEBELL ARSENAL �Double Front Squat �Double Swing �Double Snatch �Double Windmill �Turkish Get-up �Double Kettlebell Clean and Press �Double Bent-over Row �Kettlebell Pull-up (pull-up with a kettlebell attached to your waist) �Floor Press It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells.In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth.Take 60% off your one rep max on an exercise and do ten sets of ten reps.In other words, do day 1 on Monday, day 2 on Wednesday and then Day 1 again on Friday.There is always something that you can do to make an exercise harder or a training regimen more effective.Instead of taking three-minute breaks in between each set, take two-minute breaks.One complete set equals five reps on each side.Pick a training weight and do five sets of five reps.One factor to manipulate is time under tension.It was a favorite of legendary bodybuilder Reg Park who just happens to be Arnold’s idol.B-1: Double Kettlebell Front Squat �B-2: Double Kettlebell Swing Same directions as A-1 and A-2 Wrap up with: �Double Windmill 5×5 l,r (left and right) Take two minute breaks in between each set.Here is how it works.Progressive resistance with barbells will always reign supreme for that.People either swear that it is the greatest thing since sliced bread or that it is complete garbage.I say body, as the military press requires a full body effort when executed properly.The reason is obvious more resistance equals faster hypertrophy and strength gains.Friday �A-1: Double Seated Military Press �A-2: Kettlebell Pull-up Do A-1 and A-2 back to back.This is a great way to get around possible overuse injuries and the sheer boredom that can come with doing ten sets of the same drill over and over again.However, the TGU is still a wise choice to implement.Like many things in life, the truth is often in the middle.Next, lets go over a twelve-week training program to get you going: MAHLER’S PLAN OF ATTACK �5×5 (Five Sets Of Five) Weeks 1-4 5×5 training is a standard protocol that has been around for many years.Keep going back and forth between A-1 and A-2 until you have completed all five sets.The payoff?Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate.The total volume will still be ten sets.A third variable that can be manipulated are the training exercises.When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.When you can do 5×5 <big>boston bruins jersey</big> with a quick tempo, increase the negative to four seconds and the positive to two seconds.Use the same weight on all ten sets and do not increase the weight until you can do ten sets of ten with the same weight.When you press two kettlebells overhead, your body is working against 140lbs.
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