"Sculpting a Full Belly Muscle"

You’ve seen him in the gym - the guy on the biceps curl machine who grunts loudly as he yanks on the bar with such speed that the weights clank loudly with each repetition. He’s loud, he’s annoying and he’s also not lifting correctly.

If this guy (or gal) is you, listen up: If you lift a weight too fast, your body will rely on momentum, not on muscle, to complete the set. This means that your muscles won’t work as hard, and you’ll cheat yourself out of the amazing benefits of strength training. If you want to get the most benefit from your resistance workouts, slow down. Feel the weight as you lift it and feel it as you're releasing it. It's not a race to see how face you can go or get a set done.

Just yesterday I was in the gym and there was a guy doing dumbbell rows and doing them too heavy that he was only doing half of the movement he should of been doing. It was like he was in a race to see how fast he could do the 8 reps he was doing, yet he was only doing half of the entire movement he should of been doing. I guess he only wants half of the muscle, because he was lifting half ass and way too fast for his muscles to get full benefit from the exercise. I see this a lot and I it's sad that they don't realize that they aren't getting the full benefit of their lift when they try to go too heavy and not complete the full rep. Just go a little lighter and do the full movement from start to finish and really feel the weight you're lifting and releasing. If you want a full, beautiful muscle you need to do the reps, strict, controlled from start to finish. Don't try to go so heavy that you rush and try to out speed the set by going fast and compromise the full complete movement. It's just not going to benefit you or your muscles. Don't train half ass and cut corners to get the workout done, or to show off that you can lift heavy because you're only hurting yourself and you're body because a half ass lift makes for half ass muscle growth if any at all.

If you’re doing a biceps curl, count to two as you lift the weight, and then count to four as you slowly lower the weight. Spending more time on the “lowering” phase of your lift will strengthen your muscles eccentrically (as they lengthen) as well, instead of improving only the concentric (muscle shortening) movement of your lift. You want long belly muscle and lifting correctly and executing the full movement is essential to obtaining a full belly muscle. If you’re going to spend time working out, you might as well do it right, otherwise you’re wasting your time. 

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