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The Sculptor in Training - How To Develop Your Physique to It's Fullest Potential By Working Different Parts of the Same Muscle Is it possible to work different areas of the same muscle? Why is this desirable? How can this help you build your physique to it's fullest potential?

One of the most common questions in weight training is "can you work different areas of the same muscle?" For example, can you work the lower biceps or the outer thighs? The quick answer is "yes", but as you'll soon see, reality is somewhat more complicated than that.

Before we go into the how, we need to explore why it's useful to work different areas of a muscle. The main reason we want to work different areas of a muscle is in order to build a more balanced, aesthetically pleasing physique. If a person only focuses on a few exercises, they will tend to overdevelop certain areas of their muscles at the expense of others. This can make even a well-developed physique look incomplete or even downright bad.

Imagine a trainer who has spent all their time working only on the flat bench press. They will have well-developed chest muscles but the majority of that muscle will be in the middle to lower area of the chest, with very little in the upper area. This will give the visual impression of a droopy, bottom-heavy chest, which is not visually pleasing at all.

By selectively training specific areas of a muscle, you can create optical illusions. You can give the impression of wider shoulders by focusing on side deltoid (shoulder) training. You can give the impression of a higher, more well-developed chest with focused incline training. A tighter waist will make the shoulders appear wider while working the "peak" of the biceps will make that muscle appear higher and more dramatic. Emphasizing width in back training will help to create a nice V-taper that will give the illusion of wider shoulders and a smaller waist.

These optical illusions, put together and crafted through targeted training of specific aspects of your muscles, can help you to maximize your physique potential.

Now that you've learned why it's important to selectively train specific areas of the muscles, let's learn how to do it.

When a muscle is activated by the nervous system it contracts. The muscles operate under what is known as the "all-or-nothing" principle: either the whole thing contracts or it doesn't contract at all. This would lead us to believe that you can't focus on a specific area of the muscle. After all, if all the fibers have to contract when you lift a weight, you can't isolate a specific area of the muscle, right? Wrong.

The fibers in your muscles aren't all lined up in a perfectly straight line. If they were, it would be impossible to focus on specific areas of a muscle. But we live in a three-dimensional world and your muscles have to work in many different directions and at many different angles. This is what makes it possible to work different areas of the muscle.

When you lift a weight, even though the entire muscle contracts, depending on the angle at which the resistance is applied, some muscle fibers have more direct tension placed on them than others. The pectoral (chest) muscles are a great example of this. I don't think anyone will dispute that incline presses will put more tension on the upper pec muscle fibers than decline presses. The angle of the exercise places the majority of the tension on those upper fibers.

This is all well and good for a muscle such as the pectoralis. It's a fan-shaped muscle, making it easy to isolate different areas of the muscle by changing the angles. But what about different shaped muscles such as the biceps? The vast majority of the fibers of the biceps run in the same direction. Can specific areas of the biceps be isolated? Can you work the outer biceps or the inner biceps?

The answer to this question is a qualified "yes." Even though the majority of the fibers of the biceps run in a similar direction, you can place somewhat more tension on the inner or outer biceps, depending on how you apply the tension (for example, a wide-grip barbell curl versus a narrow-grip barbell curl). The only problem is, since most of the fibers do run in a similar direction, the difference in actual muscular development is going to be small. You're never going to have someone see you and say "Wow! Look at those inner biceps!"

The anatomy of the muscle itself will also determine the extent to which you can isolate specific areas. An excellent example of this is the deltoid (shoulder) muscle. The deltoid has three specific heads (a head is basically a separate section of the same muscle). These heads are the anterior (front), the lateral (side), and the posterior (rear) heads.

Even though all three heads of the deltoid end up at attaching to the same point on the upper arm bone (a.k.a. the humerus; this attachment point is anatomically known as an insertion), they originate on different areas of the shoulder. This gives each head of the muscle a different line of pull. If you raise your arm straight up to the front, you're working the front head, to the side, you're working the side head, to the rear, you're working the rear head. It's basically like attaching three ropes to the same hook on a wagon - you can pull the wagon with each rope but it will go in a different direction depending on which rope you pull.

Though this is a simple example, it can get a little more complicated when you start dealing with multi-headed muscles that have the same basic origin and insertion points. For example, if you have a look at the quadriceps muscle of the front thighs, it has four different heads. They all start and finish and in very similar places on the hips and knees.

How do you isolate specific areas of a muscle like that? It's a bit trickier but it still can be done. It will depend largely on which exercises you do, how you do them, and how well you can mentally focus on the specific area of the muscle you are working. It may be something as simple as changing how your place your feet or even just trying to push (or pull) more in one direction than another.

Mental focus is an often-overlooked but extremely important aspect of training, especially if you're trying to hit a certain area of a muscle. Often, by concentrating on contracting a specific area of a muscle more, you can actually recruit more muscle fibers from that area, helping to increase the work done by that area. This skill takes time and effort to develop but it will pay off. Not only will you be able to more selectively focus on the muscles you are contracting but you will be better able to feel how specific exercises work different areas of your muscles.

While a comprehensive list is beyond the scope of this article, here are a few examples of some exercises that you can use to focus on specific areas of your muscles:

Lower biceps: preacher curls
Biceps peak: cross-body hammer curls
Long head of the triceps: overhead dumbell extensions
Lateral head of the triceps: reverse grip pushdowns
Upper pecs: incline bench press
Lower pecs: decline bench press
Inner quads: leg extensions - lean over and hook your toes up
Outer quads: leg extensions - lean back and point your toes
Lower abs: lying leg raises
Upper abs: cross-bench crunches
Back width: wide grip pull-ups and pull-downs to the front

In conclusion, your ability to focus on specific areas of a muscle is going to depend on several factors. It will depend on the shape of the muscle, the specific anatomy of the muscle (origins and insertions), and how well you can mentally focus on that specific area. This ability to focus on specific areas your muscles will help you to create a more visually-pleasing physique by allowing you to act as a sculptor of your own body, selectively building muscle where it will have the most impact on your appearance.

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Secret Training Tip #622 - High-Rep Partial Training Gain strength and muscle mass! This training technique is one of the best kept secrets for sending strength and muscle mass through the roof quick! Learn why it works and exactly how to do it for best results.

The partial rep is one of the most effective training techniques for building strength quickly but how can you adapt partials for boosting muscle mass at the same time? The answer is simple: high rep partial training.

Partial training, in a nutshell, involves only moving the weight in a shortened range of motion. This can be anywhere in the range of motion of an exercise but for our purposes, we're going to use the strongest range of motion, e.g. the top few inches of the bench press. For a more detailed description of partial training, please refer to the following article:

Partial Training For Full-Powered Results
http://www.fitstep.com/Misc/Newsletter-archives/issue16.htm

The reason conventional low-rep partial training is so effective for strength building is that you are using extremely heavy weight for low reps. This builds up excellent connective tissue and muscle strength.

Unfortunately for muscle gaining purposes, this type of training also results in a very short time under tension. Time under tension refers to the length of time a muscle is placed under continuous tension during an exercise. In order to stimulate muscle growth, your muscles need to be under tension for approximately 30 to 60 seconds (this is a rough estimate - it works out to about 6 to 12 reps in a conventional, full-range set).

A typical partial rep may take only one or two seconds to complete. If you do 5 reps, your muscles have only been under tension for 5 or 10 seconds. This is not nearly enough time to stimulate muscle growth. Now imagine doing 30 reps instead. This puts you right in the middle of that optimal range. Not only will you be using extremely heavy weight (which is great for building muscle and strength), but you'll be placing your muscles under tension for a long enough time to stimulate muscle growth. This is an extremely effective combination!

High rep partials can be used on their own or in combination with low-rep partials or even conventional full-range sets. I often use them after doing a few sets of extremely heavy low-rep partials. For example, I will do top range bench press partials with 600 or 700 pounds for low reps then remove a few plates and do a set of 50 or 60 reps with 315 pounds on the bar. I have also done sets of extremely high rep partial squats with extremely heavy weights (150 reps of 950 pounds). I've found both of these techniques to be very effective for building both strength and muscle mass quickly.

Give high rep partial training a try in your next workout and don't be afraid to push yourself. You may be surprised at how many reps you can do with a weight you may not have even considered using before!

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Habits, Not Diets - By Tom Venuto Losing fat and keeping it off can be a tremendous challenge but it may not be as hard as you think. Learn how changing habits rather than dieting is your key to success.

With swimsuit weather upon us, many of us are once again faced with the daunting task of shedding the layers of flab we have accumulated over a long winter of eating and drinking. Of course this comes as no surprise because removing our "winter coats" has become a ritual for us every spring. This year, instead of wondering, "How can I get rid of this belly in time for the beach," why not ask yourself a totally different question: "How can I lose this excess baggage permanently so I don't have to keep taking it off every year?"

If you're having a difficult time keeping fat off permanently, it's probably because you foster the entirely wrong attitude towards nutrition and training. For most of us, our idea of a summer shape-up program consists of jumping on the latest diet bandwagon, which we inevitably end up falling off of when the summer is over because diets are temporary.

Losing weight is easy; the challenging part is keeping it off. Instead of looking for short-term fixes, we need to focus on developing better eating and exercise habits that we can maintain for the long haul. Instead of going on and off diets, we need to completely change our approach and make exercise and good nutrition our way of life. We must change our habits - one or two at a time. Small changes in our daily habits, over time, can produce quantum changes in your body and your health.

The first habit you must develop is to be aware of your daily caloric intake and your portion sizes. Calories do count! Human physiology dictates that losing fat is a simple matter of consuming fewer calories than you burn up. Of course, there are other factors involved besides calories, but rule number one is: Too much of anything gets stored as fat - even "healthy" foods.

On the other hand, it's not necessary to dramatically cut your calories or "starve" yourself. In fact, you can actually eat more and still become leaner by eating small meals more frequently. Five or six small meals, each eaten approximately three hours apart, will speed up your metabolic rate, allow your body to absorb and utilize more nutrients, stabilize blood sugar and insulin levels, and increase your energy. Most importantly, small frequent meals will decrease fat storage by controlling your portion size and never giving your body more calories than it can use in one sitting.

The trick is to decrease your calories slightly below your maintenance level but not to cut them too far. Women can usually eat 1400-1800 calories per day and men 2200-2600 per day and still achieve body fat loss. Most diets are based on severe calorie restriction, often dipping well below 1000 calories per day. This approach may work initially, but it will never work in the long run. Many people believe that they can just skip meals or "starve the fat off" by hardly eating anything, but it's not that simple. Your body is an extremely efficient fat storing machine during times of famine or deprivation. The direct and unavoidable consequence of very low calorie diet is a reduction in lean body mass and a decrease in metabolic rate. When this occurs, your progress will grind to a screeching halt. Once this dreaded plateau strikes, most frustrated and discouraged dieters end up falling off the wagon and gaining all the weight back.

The next habit is to divide your calories into the correct portions of protein, carbohydrates and fats. Each meal should contain approximately 30% of the calories from lean proteins and 55% from natural complex carbohydrates. The remaining 15% will come from fat. For high energy levels, your best sources of carbs include 100% whole grain cereals and breads, potatoes, yams, brown rice, oatmeal, beans, legumes, vegetables and fruits. Great sources of protein for muscle development include egg whites, lowfat dairy products, chicken, turkey, fish and lean cuts of red meat. Fats should be kept to a minimum, but cutting all the fat out is not necessary. Essential fatty acids are just as important as amino acids, vitamins and minerals. Your diet must contain a wide variety of natural, unrefined foods. The less processed your food choices are, the better; eating foods in their natural state the way they came out of the ground is ideal.

Plan on losing weight slowly. Everyone wants fast results, but you can't undo a lifetime of inactivity and poor nutrition overnight. If you lose weight at a rate of 1-2 lbs. per week, you will be more likely to keep it off permanently. Many diet programs promise rapid weight loss. High protein, low-carbohydrate diets for example, can take off pounds very quickly, but much of the weight loss consists of water and muscle. Instead of worshipping the almighty scale, measure your progress in terms of body composition. Use your bodyfat percentage as the ultimate yardstick of your success. This will help you distinguish between fat weight and muscle weight. If does you no good to lose 5-6 lbs. per week if it is mostly muscle!

Arguably, the most important habit of all is exercise. Nutrition is only half the battle; the other half is working out. Cardiovascular exercise is the real secret to burning bodyfat. Aerobic activities such as bicycling, walking, jogging, stair-climbing, cross country skiing and rowing are all terrific fat burners. Shoot for at least thirty minutes, four to six times per week for optimal results. Weight training is also essential because the more lean muscle tissue you have, the higher your resting metabolic rate will be. In other words, by developing more muscle, you will be burning more body fat all day long, even when you're not working out.

It is human nature to look for quick fixes. However, when it comes to fat loss, there are no shortcuts. It is easy to fall for the hottest diet craze, the newest workout gizmo, the trendiest class or the latest miracle pill, but the results they produce are often short-lived at best. If it sounds too good to be true, it probably is. Short-term diets never work! Dieting for a few weeks or months just to get in shape for summer, only to put the weight right back on makes absolutely no sense at all! Get off the diet roller coaster once and for all by developing habits that you will be able to maintain for the rest of your life. If may take a little more discipline, patience and hard work this way, but it the end it will all be worth it.

Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models.

For more information on how Tom's fat-burning system can help you lose fat quickly and easily... even if you've tried everything and the flab doesn't seem to budge... then click here NOW and find out how to get rid of that excess weight for good:

http://www.fitstep.com/goto/burnfat.htm

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Diary of a Trainee - Author Unknown Think you've got it tough? Check out this excerpt from the Fitstep Funnies...

Diary...

For my fiftieth birthday this year, my husband (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since playing on my high school softball team, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer I'll call Bruce, who identified himself as a 26 year old aerobics instructor and model for athletic clothing and swim wear. My husband seemed pleased with my enthusiasm to get started. The club encouraged me to keep a diary to chart my progress.

Monday:

Started my day at 6:00am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Bruce waiting for me. He is something of a Greek god with blond hair, dancing eyes and a dazzling white smile. Woo Hoo! Bruce gave me a tour and showed me the machines. He took my pulse after five minutes on the treadmill. He was alarmed that my pulse was so fast, but I attribute it to standing next to him in his Lycra aerobic outfit. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!

Tuesday:

I drank a whole pot of coffee, but I finally made it out the door. Bruce made me lie on my back and push a heavy iron bar into the air - then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Bruce's rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

Wednesday:

The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Bruce was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Bruce told me it would help me get in shape and enjoy life. He said some other stuff too.

Thursday:

Bruce was waiting for me with his vampire-like teeth exposed as his thin,cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Bruce took me to work out with dumbbells. When he was not looking, I ran and hid in the men's room. He sent Lars to find me, then, as punishment, put me on the rowing machine - which I sank.

Friday:

I hate that creep Bruce more than any human being has ever hated any other human being in the history of the world. There was no part of my body I could move without unbearable pain, I would beat him with it. Bruce wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the &@#$*~ barbells or anything that weighs more than a sandwich. Which I am sure you learned in the sadist school you attended and graduated magna cum laude from, you jerk!) The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

Saturday:

Bruce left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the stinkin' Weather Channel.

Sunday:

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun - like a root canal, a mammogram, or a pelvic exam.

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