If your focus is on building a better body or maybe even in being a body-builder, then think about this. When we are starting out doing the prescribed 3 sets of 8-12 reps of dumbbell curls, you may be starting with 20 or 30 pound dumbbells. And if you have massive guns and that is working for you, then read no further.
If you are willing to experiment and go deeper, then read on.
First, consider a pull-up. Say you are a man between 150-220 pounds. Regardless of how you do a pull-up, whether strict or kipping, you are lowering your full bodyweight to the full extension of your arms. That eccentric contraction is a massive load on your biceps. Sure, it is meant to focus on your lats and other back muscles, but your biceps take a brunt of it as well. Considering your bodyweight, you would have to lift 75-110 pound dumbbells in each hand to equal the eccentric load of a pull-up. What if you can’t do a pull-up? Find a bar or stand on a box that allows your arms to bend slightly as you reach the bar. Then jump to a full chin-over-the-bar pullup, hold, and then slowly lower down. That eccentric load will be good for lats and biceps alike.
Second, for the advanced lifter, nothing makes my arms more sore than repeated hang cleans with a heavy weight. The same is true for hang snatches, but maybe not quite as much. It is a distant side effect of Olympic weightlifting that can build massive guns. My biceps are crying right now, so this is the main reason I’m writing this. I did sets of 3 hang snatches yesterday and I can surely feel it today. Consider that you are lowering a heavy weight, much heavier than you’d ever do with a barbell curl, with a huge eccentric load. The eccentric loading is where most muscle growth occurs. You can do this with any barbell with or without bumper plates since you don’t need to drop the weight on the ground. But bumpers help if you got them so you can do full lifts.
Try these two movements and see if they work for you. And if you don’t grow, you’ll definitely get stronger.
“Practice what you Teach, Teach what you Practice”
I took this to heart yesterday. My mind has been crowded with so much in life. I often practice yoga over lunch in my office. I lock my door, turn off the overhead lights, slide a table aside, and roll out my travel mat. I started easy into my Sun Salutation A’s since I was struggling. But before you know it, I was lost in what I was doing. I stopped analyzing my movements. While my breath lead my practice, I didn’t focus on it. I stopped counting. I went completely by instinct. When I felt it was time to come forward out of downward facing dog, I did. Sometimes I succumbed to child’s pose; not because I needed it, it just happened. We throw out the word “flow” in yoga a lot. This was truly a flow. It had no beginning or end. I didn’t even know where I was.
Ever notice how you cannot predict what an ocean wave will do? It moves where it needs to move
I wanted to badly share this experience, and that came about in my Rocket class later that evening. Without any fanfare, I had the yogis come to the top of their mats and begin. I told them we wouldn’t do Surya Namaskar B today. But we’d lose ourselves in a seemingly unending Sun A. I gave a few suggestions at times, but otherwise let them try to feel what I felt earlier. I told them to stop counting. To move when it feels right. To hold where they need to. To experiment with fingertips and closing eyes. Lifting mula bandha with lightness and ease. To gather their warmth and glow in it.
Sometimes we share hoping others will feel the deepness that we’ve felt. Even if one connected with my experience, then my sharing was a success.
re: My Big Fat Greek Wedding 2
My wife and mom are the types of ladies who could watch non-stop Hallmark channel romance movies and not blink an eye. While me, myself, and I could watch Mixed Martial Arts and College Football without going to the bathroom or eating for 7 days straight.
That being said, I loved this movie. It is witty, fast moving, with a bunch of little nuances you have to be careful to notice. The writing and cinematography are spot on.
I think even kids could get into this one, as much as they wouldn’t want to admit it. A wonderful family romp good for lots of laughs. It would work as the perfect date movie too!
I never did.
I never will.
I have a colleague who is an Iyengar-trained teacher. She shared that, having come to Iyengar later in life, she was going to have a very tough time reaching the next levels of her practice. Bodies that are naturally flexible or have potential to be flexible will move up the ladder in a progressive manner. But there are limits to those of us who have been around the block to open something that has been closed for decades.
I would never say never, but some realities are just that….realities.
I have embraced Rocket yoga and recently had advanced training in it. It is such an uplifting, playful, and empowering practice. It is adult play time. And others see that in the practice as well. I have people who attend my classes who can imagine themselves one day reaching an enjoyable climax to their journey. It is attainable.
I agree. Yoga is not a competition. I believe in ahimsa, non-judgement, not harming self or others. Rocket teaches us “Function over form”. It is what is so freeing about Rocket. However, I believe true Ashtanga is “Form over function”. You have to fit the mold, or you’ll never fit in. If you always stop at Marichyasana A and are never allowed to proceed beyond that point, then you’ll never grow.
Some yogis believe that all there is…is yoga. I’m quite fine with that idea. If that’s what you want, then fine. But I have more in my life. I enjoy strength-building, among other things. I’m fascinated with Olympic weightlifting. But I also embrace powerlifting, strongman, and CrossFit. The goal of these are not flexibility. The goals are to get stronger. And to get stronger, you need layers of muscle and thick connective tissue. It is why yoga is a perfect compliment since it can help maintain length and quality of life. But to the yoga-centric person, it is counter-productive to reaching the next pose. You will never fit into the mold if you continue things outside of yoga.
I realized yesterday how true this is for me. My mind was already opening to new opportunities. The dead end to my journey in true Ashtanga came yesterday. I’m doubtful that I’ll ever go back. I don’t fit the mold. And I refuse to give up the other loves in my life. It is a freedom that I hope to share with others. I still admire Ashtanga and the roots and history of the practice. But I am not a practicing Ashtangi anymore. I’m a Rocket Man. I’m free to fly. I’m worthy. I’m not deficient. I’m not tight. I am strong. I am me. I am capable. I won’t be defeated anymore.
I have a book on how to make procrastination work for you…I still haven’t read it.
I have two research proposals that are due tomorrow…and I’m here writing this blog.
Don’t worry about tomorrow. Tomorrow will worry for itself.
I would like to say that the Moon made me a little crazy over the past few days. Anybody else feel this way? My testosterone must have been boosted like 2 to 3 times its normal production. I was a maniac. I found myself working out, doing yoga, working hard, and chomping at the bit for more!
I don’t know the science behind these things. In Field Ecology and other biology courses, we’ve talked about effects on wildlife related to lunar events. I even have a Timex Sportman’s watch that shows prime times for fishing and hunting. They all revolve around Full Moon, New Moon, and Quarter Moon events. And humans are animals too. Garsh was I an animal the past few days!
Now I’m somber. Not really a let down or anything. I’m just me. But let me say, I’m not responsible for anything I did the past few days…
A Masterpiece needs no explanation.
If just a glimpse in the corner of your eye, does it gather your attention?
Perhaps a sunrise. A long-haired maiden. A colorful mural resting in the shadows of an alley.
You hear a sound. Music in your ears. Orchestrated by the most delicate touch.
Crescendos. Decrescendos. Andante. Allegro!!
An image that comes to life. You can see the artist’s sweeping strokes.
Wafting sinews of a blend of spices from a Master Chef.
If it needs interpretation, is it art?
If it doesn’t captivate you, does it have significance in your heart?
It should take your breath away. It melts my soul.