![]() In just about every sport I can think of, there is always a focus on planning out training cycles to achieve certain benchmark goals. The best piece of advice I can give anyone is to train to a plan. The art of programming comes down to the periodisation of the above – whether it’s within a session or across a training cycle to create a strong, aesthetically pleasing, injury-free physique. Both approaches are needed to progress optimally. You can probably guess where I’m going with this – there’s a middle ground. ![]() Spending all of your time focusing on beating last week’s performance and continually getting stronger will undoubtedly cause a positive growth response – but you’ll also wind up accruing injuries from failing to correct structural imbalances with dominant body parts will continuing to grow, with your weaknesses become further highlighted. The heavier or closer to failure you go, the more significant this dominance in recruitment becomes – exacerbating issues from both an aesthetic and rehab perspective. Your body will emphasise dominant, efficient muscle groups at the expense of your lagging, inefficient body parts. So in the interest of survival, it will do whatever it needs to to move the weight. All it cares about is not getting squashed under a heavy bar. The downside to this is that under these circumstances, the body has absolutely no idea of your goals of thick lower lats, quad sweep, a full upper chest and wide, capped delts. Push your body with progressively heavier weights and take yourself to that point of eyeball-bursting pain once in a while and you stimulate the hypertrophic response. On the other hand, training for strength, under heavy loads and to failure are all critical factors necessary for growth. ![]() The problem with this is that it won’t build as much overall muscle mass – The weight is light and sets are rarely taken to failure – so there isn’t much force or muscle damage being created to stimulate growth – so the focus is on blood flow and pump to stimulate small improvements. The aim here is to exploit the limited range of motion by holding the band at its lowest, most tense point for 5 seconds per rep.PERIODISATION FOR GROWTH & LONGEVITY In Training by Eugene TeoJMuch of my programming, especially in the initial phases, is focused on ‘innervation’ training – emphasising the ‘mind-muscle connection’ and consciously contracting and squeezing the target muscle – typically from unorthodox angles and using sub-maximal weights. Rising up so he's in a kneeling position again, Teo demonstrates the third and final move in the workout, a straight-arm pulldown. He continues the exact same pulling motion in a lat pulldown variation, but as his body is in a lower position, the band pulls closer to his chest, creating a mechanical dropoff in the tension, allowing him to perform more reps. "As I pull in, the elastic tension increases, and my lats have to work very very hard in the shortened position." He recommends using enough tension in the band that you'll reach failure at the 6 to 8 rep count.įrom there, Teo goes directly into the second move, supporting his weight on his knees and one arm, keeping hold of the band. "This start with training the lats in their weakest position of flexion," says Teo. By pulling the elbow back and down towards the side of the body, you can use the band's tension to overload the lats' shortened position. Loop the band around your wrist to secure your grip at the other end, then lower into a kneeling/lunge position for this variation of a seated cable row. For the first move, start by anchoring the band around something sturdy like a post or tree.
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