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Muscle Synergy
Building Muscle Size From Synergy Exercises
by Dwayne Hines II
Muscle synergy techniques for building muscle size fast, learn about gaining size from synergy workout exercises.
Synergy – do you take advantage of this powerful factor? Synergy is a dynamic state in which combined action is favored over the difference of individual component actions, according to Wikipedia. Synergy works great for stimulating size in the upper body when you employ a couple of exercises in tandem. This approach was used by many of the top bodybuilders from the golden era to give the body a push for new size. The exercises are the bench press and the chin-up. They are employed together in a superset that packs on the size. After warming up, start with a heavy bench press, performed with good form. As soon as the movement is over, jump on the chin bar and bang out as many chin-ups as you can, also in good form. After the chin-ups are over, give yourself a minute or so of rest, then repeat the superset. Perform this superset cycle for 4-5 sets, maintaining good form.
One variation to the chin-up that you can use for this exercise is the Gironda-style chin. Vince advocated performing a front chin-up, pulling the body up to a point where the sternum (area in the mid-to-lower chest) touches the bar. This is an extreme style of chinning, but effective. In fact at the Vince Gironda site (whowasvincegironda.com), it is stated "These have been dubbed by many as the single best lat exercise ever invented! " The Vince Gironda site points out how to perform this very unique exercise – "As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement; your head will be parallel to the floor. This is the king of back exercises! It not only works the lats, but the entire lower back!" In essence, this is almost a combined chinning and rowing motion. It is nothing like the typical chin-up, where many come far short of even getting the chin over the bar.
Mixing this sternum chin-up with heavy benching and you will have a synergy for new size from this great superset.
Dwayne Hines is the author of Fast Muscle Growth Zone – a new approach to building muscle size
And Conditioning For Fighting – a mixed training approach for those who want to improve their fight conditioning.