Flex_USA_JulyAugust_2017_2

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