The IFBB professional Mark Dugdale is trained differently to crush the legs with two weekly sessions unconventional. Grab a whisk you have in the passenger seat, shaking it and takes a long drink of content, which is composed of three dose of protein, amino acids ramificados, minerales y agua.
Se toma una buena parte del batido de camino al gimnasio. "Mi teoría es que, puesto que durante el entrenamiento aumenta el riego sanguíneo en los músculos, es preferible disponer de los nutrientes adecuados en ese momento en que tanto los necesitan", dice haciendo una mueca. "No es algo que haya comprobado científicamente, pero parece lógico, ¿no?", añade. Hoy sus cuádriceps, femorales y glúteos lo necesitaran, ya que ha programado una sesión de piernas matadora.
Mark vuelve a estar en una fase de ganancia de músculo, que es algo que no había hecho en las últimas temporadas. Unos resultados mediocres en las competiciones de los últimos years in the Open category made favors the division of less than 91 kilos in the 2009 season and 2010. I knew I could gain weight, but not expected to be a mental challenge.
"Bodybuilding is to improve, and for this you have to grow," explains the 36 year old bodybuilder. "In the category of less than 91 kilos was holding gain muscle, which is a step backwards for me. My body is better with 95 kilos, so to participate in this category have had to sacrifice some size, and was very hard mentally for me. "
Although the weight limit meant a decrease in size, Mark unfolded bien en esta categoría, pues quedó segundo en el Pittsburgh Pro y el New York Pro en 2009, y cuarto en el Mr. Olympia. Sin embargo, un decepcionante cuarto puesto en el Detroit Pro en septiembre de 2009 hizo que no se pudiera clasificar para el Mr. Olympia de 2010, que se celebraba una semana después. "Es un asco porque ahora estoy en tierra de nadie", dice este atleta de 1,67 metros, que esta temporada ya está cerca de los 104 kilos. "No encajo en ningún sitio. No ganaré en el Mr. Olympia en categoría de menos de 91 kilos porque no he podido mejorar mi físico de 2009, y no tengo esperanzas de ganar tampoco en la categoría Open. Así que este año voy a construir un físico que me guste, con el que esté happy, regardless of the category that fits. "
What will be ...
Mark comes to parking and park the car as the rain hits the windshield like a typewriter. Drink the remaining batter and says: "I went through a phase where he competed for others and gave the judges what they wanted, but that I stopped enjoying the sport. I did not realize I had to change direction until I saw some old videos as a teenager and I entered my first competition of the NPC, in the nineties. If I can improve my physique and enjoy, what I do? Now I want to race for me same, "he explains. After a final shot of protein, take your bag and leave the car. As is well accustomed to the climate of Washington, Mark did not even blink, despite the freezing rain that is falling over.
Once inside the gym is with Dr. Chris Cotner, who is his training partner the day in addition to their homeopath. Chris, who was powerlifter, is massive and solid, according to Mark, always ready for a beating. "I am an expert in finding something crazy to do something to get my training partner vomit, "says Mark while Chris makes a grimace." Sometimes there are four training together, but Chris always is chest day. No matter how much weight you put on the bar, he raises it, "says Mark and they both laugh and shake hands. They are ready. The first of the day: the hamstrings.
A lie!
" I like to start with femoral knees for so hot, "said Mark as he places the handle of the stack of plates at 35 kilos for lying leg curls." Furthermore, I get the quads working more when their turn, as already femoral preagotados "he added. Mark is the one who starts and therefore lies face down on the machine. The bottom roll falls just above the Achilles tendon and toe leads upward. Weight goes up and down for 16 repetitions consistently bringing the heel toward the rear to lower then to start stretching the leg well. Then it's up to Chris to make a similar warming.
"I realize many heating of one or two series in nearly all leg exercises," says Mark. "Sometimes my left knee hurts, so I make sure to warm it before use much weight." Perform another warm-up set with 15 repetitions and 40 kilos, and then the real work begins. Place the selector to 70 kilos, and Mark is in the machine. Lift the roller drawing a bow and tightens the muscles at the high point, when the heel nearly touching the rear before eccentric phase lasts the time where it counts to three. Never force it back and hip remains attached to the machine at all times. Complete 10 reps with this weight and gives way to Chris. "Now I do two sets with toes pointed and, when you reach failure again set foot on flex," he explains. "Since the gastrocnemius and femoral inserted into the back of the knee, when I put my feet on top I can feel the tension deviates from the twins to the hamstrings. This exercise is much more difficult." Mark
will weigh 80 kilos and was placed back with the toes pointed. Complete four repetitions with ease, but to reach the sixth begins to suffer. Mark flexed feet, for three repetitions and ends with the sound of the plates together. The two athletes complete a further series of six reps with 90 kilos before moving to free weights. Only one
"I like to make a variant of Romanian deadlifts leg after lying leg curls," says Mark, clutching a pair of dumbbells of 25 kilos and puts them in a clear area of \u200b\u200bground. "The curl congested muscle and stretch it dead weight," he adds. Each picks up a dumbbell and place standing side by side. "One day I was doing the leg press and I realized that the weight used on the left leg was ridiculous compared to the right, "he explains." I was much stronger in the right leg, so now I work to balance unilateral limb, including Romanian deadlifts.
Mark picks up the dumbbell in your hand right, loading the weight on the leg of the left side and back up. Place your left hand on an incline bench for balance and aligns the shoulders. He leans forward slowly keeping your back straight and lifting left leg as a counterweight while the dumbbell down to the ground. As the torso is almost parallel to the ground, reverses and returns to start tightening los músculos en el punto alto. Completa 12 repeticiones con cada pierna como calentamiento; después sustituye los 25 kilos por 30 kilos y completa otra serie de calentamiento de 12 repeticiones. Luego pasa a 35 kilos y hace una serie de 10 repeticiones a la vez que Chris, subiendo y bajando como las máquinas de una plataforma petrolífera. Después de un breve descanso aumentaron el peso a 40 kilos y completaron dos series más de trabajo de ocho y seis repeticiones respectivamente. Ha llegado el momento de prestar atención a los cuádriceps.
Hablar claro
Mark se prepara para realizar extensiones de piernas regulando el rodillo de la máquina para que repose sobre los tobillos y el asiento para poder apoyar bien back and thighs. Select 55 kilos and feel with your feet under the roller, and the toes upward. Upload your legs to lift the roller to stretch completely and are parallel to the ground. Then stops for a second to tighten the muscles before returning to start. Complete 20 repetitions and gives the turn to Chris. The two performed a warm-up series with 15 repetitions and 60 kilos. Then comes the moment of truth, then put the switch to the lowest point to move the entire stack of plates, which on this machine a total of 125 kilos. Mark goes first. On this occasion the concentric contraction is explosive, powerful and fully stretched legs with great force, but then performs a slow and painful negative phase of three seconds. Full Mark 8, then 9 and finally 10 reps.
While waiting for Chris to do the exercise, shakes his leg in the mirror and suddenly contracted the quadriceps, and muscles are four well separated. "I lost a lot size of legs when he was in the category of less than 91 kilos," he says as he surveys the development of a leg over the other. "I did more cardio to lower my weight and ate simulator stairs my legs, literally," he adds. Return to the machine and subjected to two sets of quads seven repetitions with the entire stack of plates. Then out of the machine with legs trembling and returns to the free weights area. Squat
threatening
Mark and Chris caught a barbell of 30 kilos each for front squats with dumbbells. Mark holds the dumbbell by one of his albums with both hands at chest level and supported by the sternum. Keep feet hip distance and turn the toes out to carry the weight on your heels. Bend your knees and lower your body bringing the hips back so that knees are above the toes and down until your thighs are parallel with the ground. Then reverses to his feet again. Complete the repetitions at an average rate and then take a dumbbell of 35 kilos for another warm-up set of 15 repetitions.
"I like this version of the dumbbell squat," he says while picking one of 70 kilos. "It's easier to hold the dumbbell bar and allows me to drop a lot without losing balance," he says. Mark
press the dumbbell to your chest, make several deep breaths and began the series. Slowly descends to lower spending three seconds to reach the parallel with the ground and returns to start with an explosive movement that makes the dumbbell chest is off. The next iteration begins immediately until 10 before leaving the weight on the ground. "Each one of the three series of work is different, "she says, recovering the air." The first was a standard series, with some impact on the negative phase. Instead, the focus of the next was to enhance the start of the climb to make it stronger and will lead to improvements in other exercises. "
again placed in position to do sit very slow, spending two seconds to fall. Maintain at the low point two seconds and then comes up with a big boost. Complete eight reps, rest a moment to catch your breath and makes one more repetition, which ends with a loud groan when you release the dumbbell. then notes how Chris finishes his second round. These men are gluttons of punishment.
"A number more," says Mark, no air. "This series focuses on the transition from eccentric to concentric contraction," he continues. Place the weight on the starting position and lower your body until you reach the thigh parallel with the ground. Back up halfway, stop for a second and down again all it can. Then back to the start with an explosive movement and thus complete a repetition. Perform 10 repetitions of these intense and full squats! Question
pressure
These builders return to the area of \u200b\u200bmachine and load-side three albums in the press to perform a leg press. "This is the unilateral exercise I use to test my legs and make sure both have the same level of strength, "says Mark as he sits in the machine. First put the left foot, the weaker side, on the platform and unlocks the grips. Lower the platform by bending the knee to the shoulder until the leg is at an angle of 90 ° and then returns to start not blocking the knee. Make 15 series of warming on each leg and let hot Chris.
"My left leg will use determines how much weight," explains Mark. "I use the maximum weight for the left leg on the right because then the same," he adds. Chris and Mark added three disks per side in the machine to begin the series of work. Mark begins again with the left and make a negative slow and controlled, which leads to a positive phase explosive, repeat the process eight times with each leg. Performed two series of the same weight and seven and six repetitions per side, and are terminated press work. Comes the second assault on the extension machine.
is time to stretch
Mark is the first to perform a leg extension, select a weight of 35 kilos. "I will start with the left leg to set the weight I will use," explains while performing 20 repetitions per leg. "It was easy," admits the 40 kilos. Complete 16 repetitions with the left leg and 16 others to the right. "Now is better," he says. Get off the machine and pulled quadriceps. "With both sets of legs are congested volume to maximum and I think that if you stretch when you're so congested, it is easier to expand the fascia surrounding the muscles, and grow more," says Mark. He and Chris are a number more than 14 reps with 40 kilos to end the session.
further progress
Mark explains: "Now, I train legs twice a week. One time you train like this with plenty of exercise unilateral, and another session is basically squat. In fact, this week we just sit. "Mark looks at Chris, who lets out a moan because his instinct tells him powerlifter." I put it into a power rack and place the tops so that only complete the top third of the squat " says Mark. "After the weight loads, about 350 kilos, you put yourself under the bar and come up with all your strength to hit the buffers. Back to top and stand for a second, in which the bar rests, and climb again to perform another repetition. After five series you're toast. "
Mark shakes hands with Chris and leaves." This type of squat is great exercise for the quadriceps curve. Last year helped me to increase the weight you used, but do not know if I helped shape the thigh because the stairs simulator ate all my effort. This year I'm working hard to get a different result, "says Mark.
0 comments:
Post a Comment