Ambushing your forgotten muscles!

How many days are you getting to the gym? Maybe 3? Or 4? I am assuming you have a scheduled Chest, Back and Leg day in there but what about the small often times forgotten muscles like forearms, biceps, traps, external rotators, abs and calves? Small muscle groups are easy to neglect, especially when people don't go around bragging about their external rotation strength. These muscles can be boring in theory, however, they are necessary for muscle balancing and injury prevention for the long haul. So rather than skipping them due to fatigue or boredom, here is a way to get then in without really going out of your way to do it.

Here is an example on a Leg Day.

A1) Back Squats 3 sets 6 reps rest 120
A2) Seated Calve raise 3 sets 15 reps rest 120

Now the Back Squat with this rep range could allow for as much as 5 minutes rest for full muscular and neurological recovery before performing another set of squats. So rather than sit on the end of a bench or on your cell phone checking Facebook, you could add a set of a non competitive muscle (like calves) when you would normally be resting.

Here is another idea:

A1) Flat Bench with Chains 4 sets of 5 reps rest 120
A2) Ab Planks 4 sets 30secs holds rest 120

Same idea here. This is a way to maximize your sessions in the gym as far as time goes and gets us hitting the "forgotten muscles" more often.

Your perception is not my reality!

What is perception of reality? What one perceives is a result of combining past experiences, including one’s culture, and the interpretation of the perceived event or thing. Reality or truth is something that actually exists. Although things that actually exist can be interpreted differently based on personal experiences, curiosity, inquiry, and the selectivity involved in personal interpretation of events. So do we have a solid ground for deciding the value of our individual perception? Well of course we do, but to ourselves only.

What's my point? The point is, when you think something should look a certain way or talk a certain way, it is truth..truth as you see it. Truth is, it's possible our perception at times is a little off. Went left a little..sorry. I will cut it short.

Example: Under Armour clothes, juice bar, pools, sauna's, treadmills all create an image of a quality training environment based on a perception of quality. Let proven results be your new truth. That is a plug..

PowR Performance Rules!