COMPOUND SET: DIFFERENT SYNERGISTS, SAME PRIME MOVER

Interdependency Application # 2

COMPOUND SET: DIFFERENT SYNERGISTS, SAME PRIME MOVER

This involves performing, back-to-back and without rest, exercises that employ different synergists but work the same prime mover.

For example, when working your delts, begin with Military Press, where the synergist is the triceps, and then immediately (no rest!) do a set of Upright Rows, where the synergist is the' trapezius. This combination will give you a better burn than most other complete delt routines, even those containing five or six exercises.


Interdependency Application # 3

PRE-EXHAUSTION

As mentioned above, any muscle can act as prime mover, synergist, or stabilizer, depending on the movement. Tiring the prime mover is the goal of any exercise.

In certain exercises employing synergists, the synergists have more endurance than the prime mover. When performing these exercises, the prime mover tires first, accomplishing the goal.

In other exercises, though, the synergists have less endurance than the prime mover. That creates a problem. When performing these exercises, the synergists tire first, and the prime mover doesn't get a good workout.

The solution? Start by doing exercises that tire the prime mover without tiring the synergists. Then do the synergist-dependent exercise. As a result of pre-exhausting like this, you once again have the ideal situation: the prime mover, not the synergists, becomes the limiting factor in the exercise.

Example:

When doing Close-Grip Pull-Downs, the biceps (synergists) often have less endurance than the upper back (prime mover). You get around this limitation by pre-exhausting the upper back with the Scapular Rolls exercise, described on. Scapular Rolls works the upper back without relying on the biceps. Then when you do Close-Grip Pull-Downs, the upper back is already tired; performance is limited by the upper back, not biceps. Result: a good workout for the upper back.

You also apply the same principle to sequencing a group of exercises. Each exercise for a body part tires the prime mover. Some exercises also tire the synergists. If you alternate exercises that tire the synergists with those that don't, the prime mover gets progressively more tired while the synergists have a chance to recover.

Notice Wide-Grip Chins are at the very end. This exercise, notorious for being limited by the strength of the biceps and for being only moderately effective for inducing lat growth, becomes extremely effective-and is not limited by the biceps-due to its location in the sequence.

Example:

All
exercises
target
the
upper
back
Scapular Rolls (No bicep involvement)
Close-Grip Pull-Downs (Heavy bicep involvement)
Decline Rows (Low bicep involvement)
Wide-Grip Chins (Heavy bicep involvement)



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