One of my favorite corrective exercises to improve overhead mobility is the elbow wall walk. The benefits of this exercise are numerous, but there are three primary goals when you do it correctly. First, it activates the shoulders’ external rotators, which helps pull the head of the humerus into its ideal position. Second, the exercise activates the serratus anterior, a muscle that’s essential for upward rotation of the scapula. Third, the elbow wall walk teaches your client to reach overhead without extending the lumbar spine.
After the ripping stage has passed, it is likely that diet will change back to the same as before, and the old training routine may return also. Less cardiovascular exercise may be used and a change in supplements might take place. Some body builders lose around a 20 or more pounds at the peak of the ripping period, and they would then gain it all back again, sometimes with the desire to put on extra weight. If they wish to put on weight then it is usually muscle. It might be a goal for them to lose 20 pounds of fat next year but be a few pounds heavier than they were before, indicating an increase in muscle growth .
A few KEY notes to explain what’s in the pics.
1. I had Dieted down slowly over the course of a couple months (basically watching my total caloric intake) trying to remain in a slight deficit over the course of time) from over 200 pounds. I was thick at that weight of 200 lbs. but my waist measurements proved I was just a fat boy. I have done this type of cutting and bulking experiment many times over the last 25+ years and generally speaking the outcome is always the same.
2. Very important – Those pictures and measurements are not what I look like cold. I did sets of push-ups, curls, overhead presses and other “fluff” type movements to get pumped. I also drank a glass of wine in the thought that I would look more vascular.
3. My abs are not as prominent as they could be because quite frankly (who is frank anyway?) I am not at a low enough body fat percentage for them to be noticeable.
4. At a higher body weight I most likely had more muscle mass but a key note is that as I lost overall body fat I did lose fat free mass this is honestly inevitable. A person just can’t keep the same amount of muscle mass on their body as they cut a lot of fat weight, period. I Unless of course a person is on some kind of growth drug, which I was not, am not, and will not partake of. I have tried and tried over and over again throughout the years and I ALWAYS lose some muscle mass during the slimming down process.
5. Whenever I try to slim down the first thing that goes as far as size is my shoulders, arms, calves and neck measurements. This happens when I am focusing on achieving a smaller waistline. I simply can only hold so much muscle mass on my body at a lean weight, and at the same time, I can only add so much muscle mass while trying to bulk up without becoming a dough boy. There comes a point of diminishing returns. For me it’s at about the 185 pound mark. Above that weight I look bigger in clothes but my belly is fat with no visible abs, and I feel like crap, not as athletic, etc. When I am close to the 175 pound mark I am really defined with visible abs but do not look as big in my clothes. My wife likes me a little bulkier so I stay 185+ pounds most of the time. I got to keep her happy right? Haha.