VeeFitness

Bringing you the latest in health and fitness


Leave a comment

Pec Striations


My pecs are thick from heavy bench presses and dips, but I don’t have any striations. Yet I’ve done hundreds of sets of crossovers over the last year or so. What’s wrong?

You could do thousands of sets of crossovers over many years and still see no striations in your pecs. Alternatively, you could no crossovers whatsoever yet still see striations. (Similarly, you could do countless sets of crunches yet never see your abs.) The key issue is your bodyfat percentage. No matter how large your pecs are, and no matter how many crossovers you do, if your bodyfat percentage is too high you will never see your pec striations. (Similarly, no matter how much ab work you do, if you have too much fat over your abs you will never see your six pack.)

If you want your pec striations to be visible, gradually reduce your bodyfat percentage to under 10% – sufficiently under to produce the required visibility.

Also don’t do crossovers thinking that they will build big pecs. They may help you to build some additional detail in your pecs, which you would see only if you are very lean, but they won’t build a lot of muscle, at least not if you are a typical, natural bodybuilder.


Leave a comment

Restricting Sodium – A Good Idea?


Sodium is a great mineral that helps to regulate overall balance of vitamins and minerals present in your body. It is a very common misconception that sodium directly leads to bloating. Sodium should be controlled not cut out. Especially when you are low on carbs, as it is responsible for muscle fullness and strong muscle contractions. Being low on carbs stops your muscles drawing fluid into the muscles, and you need sodium to help you keep hydrated. Going too long without it eventually leads to dehydration. Sodium does make you hold water, but when you are training for a contest, doing cardio, tanning and posing, you are losing an enormous amount of sodium in your sweat and urine. This should be replaced through dietary sodium or you will experience cramping, weakness and low blood pressure. Sodium is only your enemy about 24-36 hours away from your show.


Leave a comment

Having Trouble With Shoulder Growth and Getting Them Sore? Here Is An Effective Technique For Training Delts


Shoulder muscles

The delts are more like the endurance muscles you see with calves or forearms and they can handle more reps. Some athletes who are really gifted can do heavy barbell or dumbbell presses and just grow easily. If you have problems gaining size try giant sets (where you combine 4-5 exercises and complete them consecutively with no rest between). It is really intense and you will feel a killer pump on your shoulders. Do a giant set with dumbbell lateral raises, dumbbell shoulder presses, upright rows and bent-over lateral raises for 10 reps each exercise, or 40 reps to total. If your shoulders are not responding from heavy training, this type of advanced supersetting will really work.


Leave a comment

Added Some Muscle Over The Last Few Months and Want to Start Working on Details, Particularly For Your Legs? What Is a Good Way to Shock My Quads and Hams?


If you want good separation between your quadriceps and hamstrings, first make sure you are concentrating and that you’re really feeling weight on each rep. That is how you will create more detail. If you lift with explosive contractions, you won’t really fell the muscle, just the weight. You will get bigger but not necessarily better separation. For legs, use high repetitions on drop sets to fully engage and fatigue the muscles. Aim to do more than 15 reps per set so that you feel the burn. Plus, high rep training for legs helps to burn through more glycogen (stored sugars in the muscles) and total calories to help you get leaner overall.


Leave a comment

I have been doing straight-sets training for a while now and I think my body is getting used to it. How do I know if I’m ready to start using more advanced techniques?


This all depends on how long you have been training for. Basically, advanced techniques like forced reps or drop sets can be used about 3 months after you have started training because that is when you typically hit a plateau. So if you feel like you need something changed, if strength or muscle gains have come to a halt, then advanced techniques may be good for you to try. Forced reps, where you have a training partner help you through a few additional reps after hitting initial failure, are a good place to start as long as you do not overdo them.