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August 8, 2003     Cape Gazette
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August 8, 2003

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:, super way to build muscle For some people the gym is a proving ground and each work out is a performance. If you want consistent muscle gains you have to look at your workouts as a process of building muscle and strength and only use weight that you can control with good form. Remember, training partners and spotters are there for safety reasons, not to do half of your workout for you. To some ath- letes lifting heavy means loading a bar with more weight than they can possibly use with good form, then by any means available they make the weight go up and down as many times as they can. Often, it is hard to figure out who is get- ting the workout, the person train- ing or the spotter. If you plan to do an exercise for low reps with a specific weight, then you should not be able to perform any more than a specific number of reps with good form and control. It is important to know the dif- ference between compound move- ments and isolation movements. Compound movements involve a number of muscle groups where greater loads can be lifted and more muscle growth results. Pow- er movements such as bench presses, squats, and dead lifts are prime examples of compound movements. Isolation exercises primarily involve the use of one muscle group. They are used to strengthen some of the smaller muscle groups that assist in per- forming the three basic move- ments. Examples of isolation ex- ercises might include pectoral fly- es, lateral raises, and tricep press downs. Your body is an adaptive organ- ism and will adjust over time to the work load you place upon it until the load becomes too great and you risk damaging your mus- cles. That is why you must vary the Work load by starting with lower poundages and higher reps. As your body adapts to the work- load over a period of weeks you should begin to increase the resis- tance and lower the number of reps per set. You cannot always lift maximum weights or your progress will stall and you will run the risk of getting injured. In- stead, break your year into blocks of training phases so each work- out is part of a long term plan to make measured gains over a set period of time. Each phase pre- pares you for the next, so each workout becomes a stepping stone to reaching your final goal. When you train you damage muscle tissue so you need to give your body time to recover from the hard work. Plenty of rest is re- quired to repair the damage and in turn build bigger muscles. Resting will also insure that you will have the energy you need to put 100 percent into every workout. Your time away from the gym resting and eating is just as important as the time in the gym. Eight hours of sleep should be the minimum for a good night's rest. So how does an individual in- corporate both the advantages of a compound movement and the de- tail of an isolation movement? The answer maybe the use of su- per sets. I honestly feel that from all the dozens of body building techniques, super setting is by far one of the supreme programs in training. Now there are two schools of thought when it comes to super setting. One has the lifter doing two different body parts while the second has the lifter do- ing super sets for the same body part. I personally prefer the sec- ond and will focus on that type of training. Super setting is combining two exercises for the same body part with as little amount of time as possible between the two sets. In order to reap the most benefit of a super set, I think that it is ab- solutely imperative that the first set act as a pre exhaust set and the second set as a compound move- ment. For example, the lifter might choose lying pectoral flyes on a bench to stretch the pectoral muscles super setted with heavy dumbbell bench presses on a flat bench. The flyes exhaust the pec- toral muscles while the dumbbell bench presses overload the pec- torals with the help of the front CAPE GAZETTE, Friday, Aug. 8 - Aug. 14, 2003 - 129 FITNESS FOR YOU Dave Kergaard deltoids and triceps. For back, you can do wide pull downs immediately super setted with close pull downs using an under hand grip. Lateral raises and over head dumbbell presses will pre-exhaust and overload the shoulders. Do one arm concentration curls super setted with heavy barbell curls for biceps while tricep press downs and close grip benches will torch the triceps. For the thighs, super setting leg extensions with leg presses or squats will take care of the quadriceps. You can also super set leg cuds with stiff leg dead lifts to work the ham- strings and glutes. Alternating be- tween standing toe raises and seated toe raises is enough to burn the entire calf area. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. .,.7 People " Continued from page 12t; SNIPPETS - Cape football coach Sean Brennan has done a great job this midsummer recruit- ing the fight athletes to the weight room. But beginning the first day of practice on Aug. 15, the recruit- ment period is over and it's time for the athletes themselves to fo- cus on hard work, hitting and smelling bad. I always hated re- cruiting my own athletes during the preseason when some started to waver because they had never toughed out anything before ex- cept losing the cable in a lightning storm. Time for the real deal dogs to get off the chain! The Ravens host Buffalo while the Eagles visit New Orleans for a Monday night game in the presea- son opener for both teams. You have to really have an empty so- cial calendar to sit down and watch three hours of scrimmage ball. I will be in Baltimore Satur- day night to do just that. Shopped at Target in Dover last Tuesday afternoon and several pa- trons looked like helipads from 500 feet. I saw a familiar anorexic jogger last week I haven't seen for two years. She was heavy which led me to conclude she must be from Philly where self-esteem is always overridden by a 10-inch cheeses- teak and Coconut Junior chased by a Black Cherry Wishniak. When it comes to self-obsession by way of exercise, I have to give the nod to women over men, but inside the house men win because they ain't doing much of anything that isn't in their immediate inter- est. Go on now, git! Cape Region Athletes Of The Week TINA HO Picked by the director and coaches at the Mid-Atlantic Field Hockey Camp as out- standing player of the week, Tina Ho must be doing some- thing right. Soon to be a se- nior at Thomas Jefferson High School for Science and Technology, Tina is a straight A honor student who lets her play do the talk- ing on the field, but she does the talking at elementary schools in the Springfield, Va. area where she volun- teers as a tutor for young students. KIM SCHELL The physical fitness guru of the YMCA, a supefit and cross-trained vegetarian, ran a personal best of 38 minutes at last Sunday's YM- CA 5-Miler through Hen- lopen Acres and North Shores in Rehoboth. Kim only runs 15 miles a week with no speed on the track, but she also teaches spin- ning, aerobics, crunch class- es and yoga, sometimes in the same morning. Kim swims and bikes and is scheduled to compete in the upcoming sprint triathlon. JAMES ROAT This 18-year-old from North High School in Sioux City, Iowa won last Satur- day's Rehoboth YMCA 5-Mil- er in a training run time of 28:30. "I won the districts last year, but had a bad race and placed sixth in the state in cross country," James said. He also plays soccer and will attend the Universi- ty of Pennsylvania in the fall. "I'm interested in ortho- pedic medicine and chose Penn for the academics," Roat said. ASHLEY VENT This Cape Henlopen High School senior, who has been riding horses since she was eight years old, was recently awarded Reserve Champion in an equitation division at a schooling show at the Milton Equestrian Center. She and her American Painted horse Rascal are working on basic dressage. Ashley and Rascal recently exhibited at the Delaware State Fair where she earned an individual ranking of seventh on Cape's FFA fourth place horse judg- ing team. Golota heads back into the ring Aug. 14 Slugging heavyweight Andrew Golota will make his highly antic- ipated return to the ring Thursday, Aug. 14, when he takes on Brian Nix in the 10-round feature bout at Dover Downs Slots in Dover. The evening of professional box- ing action will be held in the 1,800-seat Rollins Center in the Dover Downs Hotel. The fights will begin at 8 p.m. Tickets for the evening of box- ing are now on sale. Tickets range from $40 to $100, and can be pur- chased by calling Dover Downs Guest Services at 800-711-5882. In his last fight, Golota, 35, a 6- foot-4 native of Warsaw, Poland, lost to former heavyweight cham- pion Mike Tyson on a 3-round TKO on Oct. 20, 2000. The Michigan Boxing Commission later changed the result to a no contest after Tyson tested positive for marijuana. Golota's 36-4-0 record includes 29 knockouts. Nix, 33, of Rochester, N.Y., will take an 18-10 record, with 3 knockouts, into the ring against Golota. In his most recent bout, he won a 10-round split decision over former heavyweight champ Tim Witherspoon on March 15 in Gulfport, Miss.