Iron Dolls Free Chapter 18

7/30/2019 Iron Dolls Free Chapter 18

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Presents

CHAPTER EIGHTEEN

TRAINING EACH MUSCLE GROUP TO ENSURE

GROWTH

Written By Karen Sessions (MsFit), author of Iron Dolls Female

Bodybuilding Secrets REVEALED at www.Iron-Dolls.com

This is a free chapter of Iron Dolls eBook and may be freely

distributed provided that all of the links, copyright, and authors

name remain intact.

Some images from www.exrx.net
http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/


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Who am I? Im Karen Sessions, a multi-

certified fitness instructor, eBook author,

success coach, and nationally qualified

female bodybuilder.

I have been in the fitness industry since 1988.

I started bodybuilding severely underweight

due to a mild eating disorder, anorexia. Within months I was able to

put on lean muscle weight and totally reshape my body. I spent a lot

of time thoroughly researching and educating myself on nutrition of

quality, muscle physiology, and every aspect in-between.

I took my physique to the competition level for several years,

mastering the art of competitive bodybuilding. After a few years of

dabbling with various tactics of dieting, cardio, and training I was able

to perfect the formula to bring me to 7% body fat naturally. I have won

many bodybuilding contests and have qualified nationally in the NPC

organization.

I have now taken my knowledge and experience and jam-packed it

into eBooks to help you on your fitness endeavors, whether it is

muscle building, fat loss, overall health, or a simple body

transformation.


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It is said that muscle shaping is a myth, but I beg to differ. If so many

lifters dont believed in the myth, then why is there so much bad form

in the gym? Everyone is trying to hit different parts of the muscle.

People do believe in shaping the muscle, but fail to recognize or

admit it. One reason is they try shaping, and fail to see results

because they do the exercises completely wrong. I will reveal to you

three simple ways to shaping your muscles.

1. Your muscle shape is directly related to your genetics. There is

nothing you can do about that. You just have to accept what

you were given and go with it.

2. Shaping and detailing the muscle is related to proper dieting,

and removing the excess body fat.

3. It is possible to recruit specific heads or areas by angling the

joint, and stretching the muscle length.

There are approximately 639 muscles in the human body that give

shape and symmetry. Three variables determine your muscles

shape, genetics, and training. You need to train your muscles in a

way in which force is applied to all the fibers intensively in order to

develop the muscles efficiently. Does the particular grip really

matter? Well that depends on three factors:

1. Fiber length

2. Direction of fibers


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3. Insertion point in the joint

While genetics do play a major role on muscle shape and size, a

large degree of your muscle shape and size will come from proper

training techniques. So with that, even good genetics cant make up

for poor exercise technique.

Often times I see lifters swinging the weight back and forth,

completely out of control. All they are doing is wasting energy, and

taking up needed space in the gym. It is obvious that they have no

idea what they are doing or why they are doing it. They are just going

through the motions. But hey, they think they are accomplishing

something in there.

Proper Form

Poor form does not produce results, but it does produce many

injuries, such as muscle tears, strains, and pulls. Twisting the body,

jerking and slinging the weight, and using other muscle groups for

exercise is commonly seen in the gyms. Personally, I cannot stand to

witness poor form in the gym. It is one of my major pet peeves!

You should be able to feel the muscle contract and elongate. Each

repetition should be under your complete control. Once you startmoving the weight erratically you are out of control and the muscle is

not being stimulated. Spotters and machines are useful in aiding you

in executing proper form while lifting or getting forced repetitions. In


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the following section I will give you the SECRETS to shaping your

muscles. Its all in form and angle!

The Chest

If you have been training for any length of time you are sure to have

heard the question, how much can you bench press? If you are

brand new to lifting, be prepared for that question. Nothing is more

irritating to a hardcore bodybuilder than the generic bench press

question. Quite frankly, its irrelevant. And, even if you did give them

an answer, chances are the person asking doesnt know if its a lot ofweight anyway. Since I log my training by plates (two 45 pound

plates with an additional 25 pound place on each side = (2) + 50 x

repetitions), I never really know my actual lifts. I just focus on

progression, not numbers for bragging rights.

At the other end of the spectrum you have the group of people who

think weight training either builds a massive bust line or it deteriorates

the breasts all together. These are just training myths that will never

dissipate. Breast size is in relation to genetics and fat. You may be

genetically big busted, but that does not mean you are fat. The myth

that female bodybuilders lack breast size is due to the extreme

dieting and depletion process they must go through to compete on

stage. I can guarantee you they are back to their regular curvy and

feminine physiques not long after the competition.

The chest is the most frequently trained muscle in the body. Monday

at the gym you can rest assure that all the flat benches are taken with


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everyone is engaging in chest training. This is one reason I do not

train chest at the beginning of the week.

Women can benefit from quality chest training just as men can. A

well-developed chest will improve your figure and posture, enhance

your breast line, and give you better cleavage. A stronger chest will

also build stronger shoulders and arms.

Structure

The chest is primarily composed of the pectoralis major, pectoralis

minor, and the subclavius. The chest muscle is commonly referred to

as the pecs. The pectoralis major contains two heads (clavicular and

sternal). The sternal head constitutes most of the pectoralis.

The pectoralis minor is on the outside of the chest, from the scapula

to the 3rd

to 5th

ribs. These muscles move the arm across the chest,

as well as forward and away.

Even though the chest is composed of three heads, it contracts as

one muscle since the fibers run the length of the muscle. The same


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fiber that originates at the sternum inserts into the medial humerus

(the long bone of the upper arm). You cannot contract one part of the

fiber more than another part. However, since the chest is divided into

regions you can localize areas, to a degree, through specific training

methods.

Primary Chest Developer

Bench Press Compound Exercise

The flat bench press is the king of chest training. A little secret to

fully isolate the chest muscle is to plant both of your feet securely onthe floor, push your shoulders downward (toward your waist) out of

the movement, slightly sticking your chest

out, with a small arch in your lower back.

This will put your shoulder blades in a

position where they can move freely and

are able to squeeze together when the bar

is lowered to the chest. This will also prevent you from using the front

of your shoulders and will put more emphasis on the chest.

Keep your elbows away from your sides while pressing. The closer

you draw in your elbows, the more the front shoulders are utilized.

When you reach the top of the bench press movement, lock your

arms to fully contract the chest muscle.


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Bench Press Error Excessive Wide-Grip

Many bodybuilders make the mistake of using an excessively wide-

grip when bench pressing, thinking that it will target the outer chest or

lats more. This is bad information and bad form. An excessively

wide-grip can cause pain and can damage an unstable or

underdeveloped shoulders. For best overall stimulation and form,

use a shoulder-width grip.

Bench Press Error Feet on the Bench or in the Air

Bench pressing with your feet on the bench or in the air is bench

press abuse. If I could make it a law against this, I would. Nothing

could be more dangerous than unstable feet planted on the bench

during the bench press. Some claim it gives them stability. How? If

your focus is to bring weighted plates to your chest and to drive them

back up, how are you going to do that trying to balance your body on

a bench with your lower body up in the air?

When you take your feet off of the floor it shifts your bodys balance

to OFF BALANCE and your body calls on stabilizers to keep you

balanced on the narrow bench. You should use the stabilizers to

bench press the weight, not to balance your body. When you take

your feet off of the floor it takes away from your chest development.

Bench Press Error Using Excessive Weight

When you bench press more than you can handle your form will be

bad and it takes focus and emphasis off your lift, making it

dangerous. This can be seen in lifters who are bench pressing and


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their feet are moving during the lift. You will see them squirming or

they toss their hips completely off the bench.

Many times when a bodybuilder bench presses too much weight, the

scapulas cant move freely during the pressing movement because all

the focus is in the poundage being pushed. Keeping the scapulas

rigid and tense brings stress to the long head of your biceps, taking

focus off of the chest. Your scapulas need to be able to move freely

Bench Press Error Benching to hit the Inner/Outer Chest

Has anyone ever told you that they were using a wide-grip bench

press to hit their outer chest or a close-grip bench press to hit the

inner chest? My question to them would be HOW? The fiber

connects from the sternum to the medial humerus, thus taking a

wide-grip in hopes that it will target the outer chest or lats, or using a

narrow-grip to hit the inner chest is completely useless. The

popular claim of feelingthe difference in the varied grip is because

the shoulder comes into play, putting less emphasis on the chest.

The fibers of the chest originate from many different areas along the

sternum and come together at one center point, looking similar to a

sunburst. The flat bench press stimulates all the chest fibers.


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Upper Chest

A well-developed upper chest adds shape, proportion, and symmetry.

Many bodybuilders, including men, tend to neglect

upper chest training. You can build a well-

rounded chest without upper chest training, but

incorporating it can give you the extra advantage.

I also think women can have a great advantage by

adding upper chest training to their routine. I have

created fuller and deeper cleavage using these upper chest methods,

which looks phenomenal in a side chest pose.

Incline Bench Press

The incline press puts more emphasis on the upper chest region and

some on the anterior deltoids (front

shoulder). This movement is the secret for

a full and expanded chest with high and

deep cleavage. Just as with the flat press

keep your feet planted securely on the

floor. Push your shoulders down toward

your waist so you keep them out of the

movement. This will cause you to naturally, yet slightly stick your

chest out, putting a small arch in your lower back. You should be

able to feel your shoulder blades moving together during the

movement fluidly.


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Cable Crossovers

Another exercise rarely used in developing the upper chest is

standing cable crossovers, using the bottom connection. Pull each

hand pulley toward your center line in a hugging motion. When you

get to the contraction point, try to make your elbow touch. This will

fully contract the chest muscle. Adding these will give you more

variation to your chest training.

Incline Flys

A great alternative to the cable crossovers for the upper chest

development is the incline dumbbell flys. Hold the dumbbells just as

you would on an incline press, but have your palms face each other.

In this position lower the dumbbells to each side, stretching your

chest muscle. Return to the starting position with the dumbbells

aligned straight over your upper chest. Once the dumbbells return to

the contraction point rotate your elbows inward as if they are going to

touch each other. This will give you the full contraction.

Lower Chest

Many bodybuilders dont focus on their lower

chest, especially women, but training it every

now and then cant hurt. As I said, the flat bench

press is the granddaddy of all chest movements

and the flat bench will work the entire chest.

Lower chest development will benefit those at

the competitive level. Notice how some of the


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female professional bodybuilders will raise their breast with their hand

and crunch down on their abs and obliques. They are displaying their

lower chest development by moving the breast out of the way.

Decline Press

Targeting the lower chest can be accomplished through decline

movements, such as the decline bench press, decline cable bench

press, as well as cable crossovers using

the lower attachment, dips, and pullovers.

The same general movement, as with the

flat and incline bench press, applies to the

decline bench press. Lock your feet under

the padded braces. Push your shoulders down toward your waist so

you keep them out of the movement. This will cause you to naturally,

yet slightly stick your chest out, putting a small arch in your lower

back. Make sure your shoulder blades can move easily during the

movement.

Pullovers

Pullovers target the lower chest and the serratus, and lower lats.

Simple lie on your back on a flat bench, and using either a dumbbell

or barbell, slowly lower it behind your

as far as you can, getting a good

stretch in your chest. With a natural

bend in your arms bring the bar back


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to the starting position.

Outer Chest

Developing your outer chest muscle will enhance your V taper from

the front view. You can target the outer chest area, the pectoralis

minor, by incorporating dips, and the cable crossovers using the high

attachment.

Chest Dips

Parallel bar dips are a great exercise to work the outer and lowerportion of the chest area, provided they are done in a fashion that

limits triceps use to put more emphasis on the chest. To put more

stress on your chest during chest dips, lean forward, up to a 90

degree angle. The wider the grip on dipping exercise, the better you

can target your outer chest.

Inner Chest

A well-developed inner chest will give your sensational cleavage that

is sure to be a head turner. This area can be

developed well by doing dumbbell flys (flat or

incline), cable crossovers, and the pec deck

machine. [Dumbbells, Pec Deck Machine,

Cables]


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Chest Overview

Entire Chest Upper Chest Lower Chest

Flat bench press Incline bench press Decline bench pressFlat DB bench

press

DB incline bench

press

DB decline bench Press

Flat machine press Incline bench pressmachine

Decline bench pressmachine

Flat cable benchpress

Cable crossovers(bottom attachment)

Pullovers

Incline cable bench

press

Chest dips

Inner Chest Outer Chest

DB flys Chest dipsPec deck Cable crossovers (high attachment)

Get MORE training information on how to properly train each

muscle group from arms to legs in Iron Dolls Female

Bodybuilding Secrets REVEALED!

Hey Karen:

My body is changing. My shoulders, traps and bi's are responding like

CRAZY to your program. I have been getting so many comments

from the people in my office about my arms (specifically biceps). My

upper body strength is way up too. I worked out at home with my son

the other day and we were doing push ups and I totally shocked

myself with my ease of doing push ups after bench press! I popped

out 3 sets of 12 like a man!!!!!

Helen Kearns-Ofner
http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/http://mandarocks.irondoll.hop.clickbank.net/

Iron Dolls Free Chapter 18

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