Lionis Info

Is there something specific you don’t like about how your training is coming along? No matter how we are progressing, we always have something we think could be improving faster, right? And for most guys, they want to be the owner of an impressive bench press.

If that’s what you are looking for, it’s time to prioritize your training. Not only will this help improve a weak point, but it will give yourself a new shot of enthusiasm with your training as a whole and ultimately that is what’s really important. After all, you’re not going to get the body you want if you don’t train.

Let’s take a look at a routine I used to priortize my chest training. I’m just not built to bench press so it’s always been a frustrating point of my training. Have you seen those guys who bench huge numbers? They have a really small range of motion because they have short arms and are barrel chested. The bar just doesn’t have to move very far. They are built perfectly for the bench press exericse.

Not me. I have long arms and the bar has to travel a long way to go from my chest up to lockout. After being stuck for a long long time, I decided to really give it priority and do some things differently than I’ve done in the past.

Here’s what my 8 week chest training routine looked like

I worked out three days per week, on nonconsecutive days, such as Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.

Day 1

Bench Press 4 x 6, 6, 5, 4

Flat bench flyes 2 x 10

Seated Alternat Dumbbell Presses 2 x 8

Dumbbell Upright Rows 2 x 12

Incline One Arm Dumbbell Laterals 1 x 12

Lying Tricep Extensions 2 x 8

Overhead Tricep Extensions 1 x 12

Triceps Dumbbell Kickbacks 1 x 15

Day 2

Deadlifts 2 x 6

Negative Only Bench Presses 4 x 3, 3, 2, 1

Pec Deck Flyes 1 x 12

Undergrip Pulldowns 2 x 8

Machine Pullovers 2 x 10

Stiff Armed Pulldowns 2 x 10

Day 3

Squats 2 x 8

Sissy Squats 1 x 15

Leg Extensions 2 x 12

Incline DB Curls 1 x 10

Barbell Curls 1 x 10

Incline DB Hammer Curls 1 x 10

DB Concentration Curls

As you can see, I worked my chest twice a week with more intense work while working my other body parts only once per week. Even so, I still only hit the gym 3 days per week, giving myself ample recovery time for the stress I was placing on my chest and body as a whole.

This prioritization allowed me to jump my max bench press 45 pounds in only 8 weeks! And that was as long as I was gonna do this. After those 8 weeks, my body needed a break from that type of training and I didn’t perform any serious chest work for the next two weeks.

Looking back, I probably would’ve been smarter to end this routine after 7 weeks instead of going the full 8 weeks.

Use this routine as a starting point for some ideas on how you can focus on your weak point.

And here’s a tip for all you long armed bench pressers as well as anyone that either get’s some shoulder pain from bench pressing or just plain feels the bench press a lot in the shoulders. Try doing decline bench presses instead. You’ll find that it places less stress on the shoulders and more stress on the pecs where it belongs. For most people, the decline actually puts you in a more advantageous position than the flat bench and puts much less stress on your rotator cuff as well.

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At one time, or another, we all think, “Why am I here?” Sometimes we think, “Why do I even bother?” Thinking about giving up is a temptation for all of humankind, but we continue to pursue our goals just like our ancestors did.

My wife, Marie, puts it bluntly, “You have two choices, push forward or give up.” Sometimes, it is a joy to sit in the back of her Yoga classes, so I can listen to a candid approach to life and teaching Yoga.

Look at how far we have come as a species in regards to Yoga, art, holistic health, medicine, technology, and much more. It is easy to look at the downside of humanity, but a lot of our ancestors did not give up. In fact, they recorded past failures and achievements from which we could learn.

As a Yoga practitioner, or Yoga teacher, you have the ability to learn a complete health maintenance system, “loaded with archives.” The archives of Yoga are so plentiful that none of us will be able to study, digest, and practice it all in one lifetime. We know that knowledge is power, and Yoga will improve our lives exponentially.

In getting back to making excuses: Everyone makes them now and then. Some Yoga practitioners have stated they are too old, too stiff, and too weak to continue practicing with intensity. Most Yoga students, interns, and Yoga teachers, will admit to being distracted by life. Sometimes, this is a good thing because your body, or mind, needs a rest, and a little change is harmless.

However, this is not an endorsement to avoid the benefits of steady Yoga practice. Also, this is not an endorsement to become a “couch potato.” Having worked with Yoga students who have a variety of physical disabilities, Yoga can be practiced on your couch, on the floor, in your bed, or sitting down.

Granted, some of the vigorous styles of Yoga would have to be modified, but there is still no reason to abandon Yoga practice for long. Having seen the improvement of Yoga students in wheelchairs, and hospital beds, there is no reason why the study of Yoga should be, “put on the back burner.”

There is a saying that, “Seeing is believing.” This is true for most of the world, but the evidence of improved health, from steady Yoga practice, is obvious. If you want to worry less, become stronger, become more flexible, or clear your mind, Yoga does all of these things and much more.

There is no excuse for keeping the gift of Yoga to yourself. If you have seen Yoga improve your life, you are a “witness”, and you have the ability to help others improve their lives. Almost every obstacle that life throws in front of us can be overcome, unless we give up.

© Copyright 2005 – Paul Jerard / Aura Publications

Is it possible to start a hurricane, which spans the opposite direction in order to stop a hurricane from forming? Or would the energy being created merely disrupt the hurricane formation only to allow it to join forces later and cause an even bigger hurricane?

Now, before all the scientists and weather meteorologists jump all over my scenario; I would like to point out that with high-energy lasers and large directional sound beams we may be able to start a circular rotation of wind sufficient enough to cause a hurricane like mini-tropical depression. Ah so now I have your interest?

The United States Air Force is working on ways to control the weather and has a future roadmap of; Controlling the Weather by 2025 and believe it or not they are way ahead of schedule. Now then, where might you try my little experiment? Well, you could try it off the coast of Africa although you would just be getting energy to a storm system, which would still have time to form as it came across the Atlantic towards the Caribbean.

You could try it in the Caribbean somewhere below Cuba. You might even try it 100 miles offshore in order to take a category four or category 5 hurricane down to a category one hurricane; what you think? Consider this and 2006.

“Lance Winslow” – Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; http://www.WorldThinkTank.net/wttbbs/