Flex_USA_JulyAugust_2017_2

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HAMMER STRENGTH INCLINE PRESS The beauty of the Hammer Strength incline press machine is its unilateral design. Because each side is independent of the other, they provide equal stimulus to both sides of your pectorals, whether you’re incline-pressing one side at a time (as shown here) or pushing both simultaneously. 160 FLEX | JULY/AUG ’17
ONE AND DONE The training plan we are about to share with you, designed for FLEX by Grinceri, is not meant as a long-term solution. No one should be doing workouts that solely focus on unilateral exercises. Instead, consider this all-unilateral session a once-in-a-while shock treatment, to be used to get you in the groove of onelimb-at-a-time training while also hitting your muscles in a rut-busting, mental-breakfrom-the-ordinary way. You’ll likely notice the circuits are in the reverse order of what you instinctively would do, putting arms ahead of an overhead dumbbell press, and leg extensions and curls ahead of a leg press. Grinceri has his reasons for that unique arrangement. “Focusing on the isolation first will preexhaust and get blood to swell into the biceps, triceps, hamstrings, and quadriceps,” he explains. “Following those ancillary movements with a compound exercise will accomplish two things: It’ll require more focus and concentrated effort when performing the compound exercise, and it will improve blood flow to the area, enhancing the muscles’ ability to recover afterward.” And, Grinceri adds, it’s another way to keep your body off-balance by switching up your normal routine. “It’s a unique challenge to the bigger body parts because they don’t get as much help as they normally do from the assistive muscles, and the smaller individual muscles will be taxed throughout the circuit from beginning to end. You’ll really feel the deep burn by the time you finish the compound movement.” MIA HAMMER STRENGTH ROW When doing the Hammer Strength row, shift your shoulder blades back as you pull to help engage the muscles of the upper back. You want your back to take on the brunt of the load versus allowing the biceps to dominate. MROLYMPIA.COM 161
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