October 19, 2012
If you’re looking to accelerate your fitness results and take things up a notch, you may not always be able to continually add more and more weight to the bar.
While increasing the amount of weight that you lift is one of the top methods to successfully see faster rates of progress, in some cases, you just can’t do this. The body hasn’t grown strong enough yet to be able to do and by attempting to add more weight, you may just wind up sacrificing good form.
If this is the case, then it’s time to seek out other alternatives that you can do that will help you make clear progress without having to throw your form off.
One such method is by altering the hand position that you’re using. Let’s have a quick look at a few simple yet highly effective ways that you can swap your hand position to see a faster rate of progress.
The very first way to switch around your grip so that you see faster results is with the reverse grip bent over row. With this movement, rather than performing the standard bent over row using an overhand grip position, you’re simply going to switch the hands and use an underhand grip instead.
This is going to place more emphasis on the bicep muscle, increasing the strength of it to a larger extent. Keep in mind that you may be slightly weaker in this position, so don’t become too concerned if you do notice that the weight drops slightly.
The second way to change your grip and accelerate your progress is with the close grip barbell press. This is a perfect way to really call the triceps into play as with the hand position closer on the bar, more emphasis will be placed on them.
Lower the weight down to the body as low as you can go and then drive it upwards once again to complete the rep.
Make sure that you think of squeezing through the triceps as you do this as that will ensure that you’re targeting the right muscle group as well.
Reverse grip pull-ups are next on the list of must-haves to add into your workout program. To perform these, simply go from the usual overhand grip to the underhand grip position. This, like the barbell row, will place more emphasis on the bicep muscle versus the lat muscle, allowing you to see a faster overall rate of progress.
Make sure when doing these that it doesn’t cause you to sacrifice good form however and start swinging the body upwards as that will take away from the benefits that you get from this exercise.
Finally, when you’re doing the leg press, consider placing the feet low on the leg press platform rather than in the center.
This is going to place more emphasis on the quad muscles as you complete this activity and help you get the look that you’re going for.
Note that you will likely be slightly weaker in this position as well, so adjust the weight accordingly.
So there you have the top methods of changing around a single exercise ever so slightly so that you can see superior results.
Sometimes all it takes is one small adjustment and you’ll see greatly accelerated gains because of it.