TRAIN TO GAIN

Are Your Limits All in Your Mind?

Ron Harris

Itís been said many times that limitations exist primarily in the mind. Of course, genetics is a very real limiting factor in the amount of muscle mass weíre able to build, but itís also true that our beliefs can hold us back. That applies not only to average bodybuilders but even to the top amateurs and pros.

The í04 National middleweight champion, Eryk Bui, is a perfect example. Though heíd done quite well in regional bodybuilding contests, he never thought heíd become a pro because his upper body just wouldnít grow to the same freaky proportions as his legs. One day he realized that his thinking was actually preventing him from even trying to develop a truly freaky upper body, since he trained his legs harder than anything else.

Once he decided that his upper body would grow and heíd become a pro, everything fell into place. His workouts took on a new intensity, his upper body grew at last to match his wheels, and now Bui is indeed a professional bodybuilder. Nearly all of us have stubborn bodyparts, and itís easy to write them off as the product of unfavorable genetics. The actual limitation may not stem from DNA but from our own minds.

www.RonHarrisMuscle.com


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Less Pain, More Gain

Ron Harris

Less Pain, More Gain

Elbow tendinitis is nothing new for most bodybuilders who have been hitting the heavy iron for a decade or more. Many simply accept it as a price they have to pay for owning exceptionally muscular bodies. They live with the pain and manage it with anti-inflammatory medications like Ibuprofen and regular ice-pack applications. But tendinitis is more than just pain. Itís a condition that can not only severely limit how heavy you can train but can also make favorite exercises a distant memory. Itís very tough to make improvements in size and strength when you canít perform many of the best exercises.

Muscle “In” Sites

Eric Broserís

Muscle “In” Sites

www.Home-Gym.com

I just want to make a quick mention of this site, because if youíre a bodybuilder, personal trainer, physical therapist, nutritionist or athleteóor are interested in any facet of the health and fitness field, youíre bound to find anything and everything you may need at www.Home-Gym.com. Whether you want the latest proís DVD, the newest fat-burning supplement, the best book on stretching, a back issue of IRON MAN, a unique piece of exercise equipment or even grass-fed beef, youíre only a click away when browsing the one-stop shop of fitness. Home-Gym.com has just added hundreds of new products. Check it out.

Faster Fat Loss

Jerry Brainum

Faster Fat Loss

Various studies point to interval aerobic training as the most effective form of aerobic exercise in promoting fat loss. One notable advantage of using intervals is that training sessions tend to be shorter because of the higher intensity, which lessens the amount of anabolic resources used. Interval training is characterized by alternating periods of high- and low-intensity training. During aerobics that would involve training hard enough to raise your heart rate to more than 85 percent of maximum for a short timeósay, three to four minutes. You then slow down to lower the heart rate to about 60 percent of maximum. The cycles alternate over the course of 30 minutes or more.

Get a Grip

Charles Poliquin

Get a Grip

Q: You always talk about using different grips. Trouble is, I donít have the imagination to think of them. I would like to know what these different grips do. For instance, what grips can I use while doing dumbbell or barbell curls? How about pull≠ups and pulldowns?

A: You have basically nine permutations of grip positions per upper-body exercise and three forearm-orientation positions: supinated (palms up), neutral (semisupinated, anatomical, hammer) and pronated (palms down). You can multiply them by the three grip widths: narrow, medium and wide. However, not all grips are ergonomically correct; for example, you couldnít do narrow supinated bench presses or wide pronated barbell curls without seriously compromising the joint integrity of your elbows and wrists.

How the Blade Slashes Frequency

Ron Harris

How the Blade Slashes Frequency

IRON MAN has always done its best to spread the message that the pros are a superb source of inspiration, but those of us not as genetically gifted or on the same, er, um, supplement regimens should probably not emulate their training styles. The genetically average, drug-free man or woman would almost certainly overtrain if he or she worked out with weights six times a week and hit every bodypart twice in that time, à la Ronnie Coleman. That point is driven home when one of the sportís very best athletes decides to cut back on his training frequency and volume.