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Date:         Wed, 26 Aug 1992 15:18:29 EDT
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Comments:     Resent-From: Michael Sachs <V5289E@TEMPLEVM>
Comments:     Originally-From: mickey!sullivan@csvax.cs.caltech.edu (Michael
              Sullivan)
From:         Michael Sachs <V5289E@TEMPLEVM.BITNET>
Subject:      weights, #416

     This may seem off the beaten track, but some recent issues of "weights'
have dealt with some sport psychologically oriented questions.  In case some
of you might be interested, there's a bit in both topics discussed below.
Additionally, some of you might be interested in joining the weights list,
which focuses more on bodybuilding and weightlifting than powerlifting and
Olympic lifting, but has some interesting material.

  Thanks for your understanding.  Sincerely, Michael Sachs, List Coordinator

----------------------------Original message----------------------------


                              weights, Number 416

                           Tuesday, August 25th 1992

Today's Topics:

                          intensity and bench pressing
                             Re: "Focusing" question
----------------------------------------------------------------------

Date: Thu, 20 Aug 92
From: Blaine Hufnagle
Subject: intensity and bench pressing

> I have some questions concerning the concepts of "focusing" (a.k.a.
> visualizing, concentration, isolation, etc.) and "intensity" in
> lifting.  Intuitively, I understand the concepts, but what are the
> methods for improving or enhancing these aspects of an exercise?  Are
> there "signals" (for lack of a better word) that will indicate proper
> or improper concentration or intensity during the exercise?  Does
> anyone have a method or technique for improving their focus and
> intensity during an exercise?

Perhaps what needs to be asked is the question "What exactly _is_ intensity?"
I say this because of the following:  You can have an intense set, but a
lackluster workout due to exceedingly long rest periods between sets;
However, you can have an exceedingly intense workout with lower weights by
reducing the rest period and concentrating on proper form.

> I suppose I am also curious if my questions on improving the quality
> of intensity and focus are shared or if I am just slower to grasp the
> concepts :-).

Well, I'd hardly doubt that you are "slower" to grasp the concepts, as they
are usually very hard concepts to grasp to begin with.  Most definitions of
"intensity" are very nebulous, at best.  My definition of intensity is what I
physically feel like if I mentally feel my workout is productive.  Put
another way, If I am psyched fully, and I wind up with a super pump after a
workout, it was intense.  If I either not fully psyched or don't wind up with
a good pump, it was not intense.... Or at least not full intensity.

---

> Where pressing dumbbells seemed to come naturally to me, pressing
> the barbell seems awkward. Because my hands are anchored to the
> bar, I don't seem to have the same kind of control over the muscles
> used in the movement that I did with the dumbbells.

Generally, you will have a little less control over the bar.  However, most
people have a difference in strength due to the different apparatus.  For
instance, I can rep 225 easily with a bar, but I find doing much more than 70
lb dumbbells too hard to control and lift.  But the control part comes from
working primarily with bars, not with 'bells.

> So, how does
> placement of the bar affect the muscles used? What's the difference
> in muscles worked between:
>
>     - lowering the bar to the area of my neck
>     - lowering the bar to the nipple area of my chest

Lowering the bar to your neck will work the upper pecs and the tie-ins
between the upper pecs and delts.  Doing this exercise on an incline bench is
better than a flat bench, if you are wanting to hit the upper pecs or widen
the shoulder girdle.

Lowering the bar to the nipple area works the lower and middle pecs, with
some load taken by the outer regions.  Generally, this area is where you
press to when you are going for all-out strength, as the lower and middle
pecs are stronger than the uppers.

> As far as the arms are concerned, I've read that I need to keep the
> elbows pointed out (upper arms perpendicular to the body) to stress
> the chest; otherwise you work the triceps. Any more input on that point?

You can get the arms to about 30 degrees away from perpendicular and still
not involve the triceps to a large extent.  Past that, and your grip will be
such that you are doing close-grip presses, and your elbows will quickly come
in towards your sides.  This will move most of the stress to your tri's and
off your pecs.

[The posting kinda ends here but it doesn't really.  More was cut off in the mid
   dle
 and I asked Blaine if he wanted to finish it but I never heard back so here
 it is (minus a few lines).  -MTS]

------------------------------

Subject: Re: "Focusing" question
Date: Fri, 21 Aug 92
From: Tony Lill

I don't really know how to answer your questions. I've been lifting
for 11 years now (starting from a totally non-athletic beginning), and
it's only been in the past 18 months or so that I've actually gotten
good at focusing. I can't really say what made the difference except
time and practice.

You could perhaps try some self-hypnosis/meditation/relaxation
training. I was into that in my young and foolish youth, but the
ability to completely relax, and to relax a particular muscle is still
useful.

Try to take apart the movement and understand what muscles are going
to be used, and concentrate on moving your body rather than moving the
weight. When you don it right, you'll know it (sorry that's the best I
can describe it).

As far as intensity, I still have problems with that. Some good
kick-ass music helps. Being in a good mood when you start the workout
helps. I don't know, what do other people do to motivate themselves to
do a good intense workout?

-tony


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