Bicep Curl

Bicep Curl

I wrote in the past on the need to regularly change your program variables (every 2 to 3 weeks) including:

• Rehearsals – Number of times you complete the movement
• Sets – a group of repetitions together
• Time under tension (eccentric – Phase Reduction / concentric – lifting phase / isometric – holding weight statically)
• Intensity
• Velocity
• Exercise type
• For the year

Today I want to share with you an exciting alternative called hybrid training to spice your workouts. These techniques are more advanced and as always form is essential. So if you're new to training I recommend a Assessment of posture and movement to determine if you have any imbalances that must first be addressed and corrected. In addition to being already familiar with simple exercises (eg bench press, biceps curl, etc.) is a prerequisite. Many users gym may be familiar with some of these techniques can give another name.

The term hybrid formation was invented by Dr. Mel SIFF, coach leading that has begun to use with athletes, clients of bodybuilding, then users gym every day with equal success. Hybrid Training combines two or more distinct movements with a single weight or item of equipment in one operation. Hybrid exercises involve several joints the body moving through a wider range of motion than normal with simple exercises (1).

Blended learning offers the following advantages:

· A greater variety of muscle groups used in a shorter period

· Greater range of motion seal used

· Prevention to overload a single muscle group and then leading to an imbalance

· Force, speed and flexibility are combined in one training session

· Avoid mental and physical stagnation

· Avoid overloading a movement model (eg, pushing)

· Increase blood flow to the muscles that control a particular set of joint movements

· Workouts are time efficient (1)

There are different ways to implement hybrid Training:

1. Alternating repetition

First · REP grip bench press close (emphasizing triceps) followed immediately by a press taken off (highlighting the chest) and repeat for desired repetitions.

2. Hybrid Sets

Pre-exhaust part of the body before going to another, as shown in the examples below (DB – Dumbell):

· Reps 1-5: DB Press; 6-10 DB Curl, 11-15: Side DB Raise

· Reps 1-5: DB flyes; 6-10: DB Pullovers: 11-15: DB Bench Press

· Reps 1-5: Narrow grip bench press; 6 -10: Wide grip bench press

· Reps 1-5: DB squats; 6-10: Overhead press

· Reps 1-5: DB front raises; 6-10: Side DB raises, 11-15: Back DB Raises

3. Hybrid rehearsals

Here, one movement follows directly the following: dB · Squat Biceps curl to shoulder press

· DB Squat to DB side raise

· Slot DB bicep curl to press

· DB slot triceps rebound

Rules of blended learning

1. A weight must be chosen, which will not impose undue hardship on the muscles involved in the low traffic in each sequence.

2. You are only limited by your imagination

3. When choosing specific exercises I strongly recommend addressing your muscle imbalances and current balancing workouts to correct them (if in doubt seek advice from an experienced certified coach in postural assessment and programs).

I hope this has brought new information and inspiration for your next program.

Your Coach 3d

Craig Burton

Reference

(1) SIFF, Mel, "Hybrid Training – A force of innovation in education", 2006,

www.ptonthenet.com

About the Author:

Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach with more than 15 years experience. Craig is a Sports Science graduate of Edith Cowan University and has postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy. He is the author of “The 21 Day Roadmap to Health” available at http://www.3dpts.com

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