How Hard is it?


Great title of a email don’t you think


Bet it got some of you thinking


But what I am referring to for those of you who have a dirty mind is how HARD you are contracting the working muscles when you are training.


How hard you are contracting the working muscle through the range of an exercise and particularly at the end and the beginning of the movement give us a good indication of whether you are engaging and using the intending muscles.


Those that have read some of my past articles and emails know I am a huge advocate of engaging and recruiting the intended working muscle right from the start of the exercise even before any movement begins


I Personally believe that this is the biggest reason why people have lagging body parts


Lack of recruitment and engagement of the intended muscle


For me for years it was my chest


Until I learnt how to engage it properly it wouldn’t gro3w no matter how much intensity weight or volume I applied to it.


Now I know, it won’t stop growing; it’s like a weed.


So there are 4 phase of any movement where you need to concentrate on making sure that the muscle is hard and working


Engaging the muscle way before any movements occurs tells me that the muscle wanting to be taxed is taking the brunt of the work.


Lack of engagement at the beginning will usually mean a more dominant muscle will take over and do most of the work.


If the muscle that you are intending to work is soft through the movement (positive or negative) you’re using something else to get the weight from A - B.


Or if any point during the movement the muscle happens to go soft then you have lost tension in the muscle, so the muscle stops working at that point.


Normally this occurs at the top of an exercise such as a Squat, Leg press where the knees would lock out or a flat bench press with the arms locking and the shoulders protracting forward, taking the tension of the Pecs.


So during any exercise


Before the movement even begins


1. Engage the working muscle


2. Maintain a good posture throughout the eccentric phase to keep the muscles intended to be worked maintained flexed and hard


3. In the concentric portion of the movement again hold the body in a strong ridged position and use the intended muscle only, any wiggling or excessive movement during this phase will cause problems or serious injuries. (This is the phase where most people go wrong, probably as it the weakest portion of the any movement).


4. At the end of the move think about how to keep the muscle flexed and working so that it doesn’t relax, often all this means is to shorten the movement slightly.



So there you have it my simple steps on how to make sure that your training the muscle intended.


Just doing these few simple steps will make a huge difference to the way your physique looks and stop any lagging body parts


If you want further instruction on how to really get everything out of each and every set and rep that you are doing in the gym then get in touch below


Get hold of me by clicking here




Laurie “Hard as Fcuk” Carr


If you’re ready for your physique and fitness diagnostic consultation then apply HERE!


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