Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Physique

Physique: Less Base = More Muscle

Justin Robertson

Written by Justin Robertson

Last Updated onNovember 4, 2012

This week, we were going to delve into utilizing joint variations for body sculpting, but I’ve been burning to discuss another topic that I believe is more universally beneficial to all who exercise. I couldn’t wait to share, so stay tuned for sculpting. In the meantime, try this on for size:

You need to sit like a lady to lift like a man!

Stop me if you’ve heard this, but modifying your base of stability in closed chain movements can increase (or decrease) the amount of muscle you activate during any given lift. The narrower your base of stability, the greater degree of balance required to control your resistance. Increased demand for balance translates into increased recruitment of stabilizers, not mention fibers in the primary movers! How so?

First, let’s define base of stability (BOS). The easiest way to think of your BOS is the foundation created by the feet planted on the ground, and/or working in unison with whatever other body parts may come in contact with a bench (ie glutes, back or shoulders). Your BOS is your connection to your training surface, and force against which allows you to derive power to execute your movements.

With this understanding, let’s illustrate this theory in practice. Imagine (or actually get up and do it) that you are lying on a flat bench, in preparation to do dumbbell flies with your normal working weight for hypertrophic sets. Our natural tendency is to plant our feet anywhere from 18 to 36 inches apart to create a solid and balanced foundation to execute the exercise; especially if we’re using a more challenging weight than normal. Unbeknownst to us, while executing the movement, our feet are doing the majority of the balancing work. This greatly diminishes the importance of stabilizers, the very muscles we’re looking to recruit when we grab dumbbells.

Now, let’s switch gears. Using the same weight, align yourself on the bench with your feet and knees together (like a lady). Execute the same fly… A number of things may happen in an instant:

  • Small, frequent balance checks
  • Slower movement to maintain control and balance
  • Weight feels “heavier”
  • Form breaks at the bottom of the motion because you can’t use a wide BOS as reinforcement against the resistance
  • Faster fatigue despite increased muscle recruitment
  • Greater core activation and stabilization

The point is not to get you to use lighter weight, but rather, recognize how much muscle goes underutilized without us ever realizing it. By using a narrower BOS, we’re forced to recruit more stabilizers for balance and more fibers in the primary movers for force. The net result is a greater amount of muscle activated and trained, even if a lighter amount of weight was required to be successful in the sets. Ultimately, isn’t total recruitment in our target muscle group the goal of a successful lifting session?

Once you’ve mastered a narrow base, you can take this concept to the next level by destabilizing your base entirely. Here, you might consider your fly and press movements on a stability ball, or perhaps push ups, squats or even standing dumbbell presses or curls on a BOSU ball, rounded side down. Introducing TRX Suspension Training movements into your program is another great way to not only modify your BOS, but also destabilize your entire workout “environment.”

So, now imagine combining a narrowed BOS with the new variations on joint positions we discussed last week. Sounds like new muscle stimulation to me! The question is, are you lifting for new muscle? Strength? Endurance? Are you sure? Tune in next week…

Michael Anderson, CPT NCSF

IFBB Physique Pro

Happy Lifting!

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Physique
Previous Post

Body Mechanics: Hang Cleans

Next Post

Natural Bodybuilding with JC: The Magic Pill

Justin Robertson

Justin Robertson

Recommended For You

Cedric Mcmillan Ahead Of 2022 Ac

Bodybuilder Cedric McMillan Shares A Sneak Peek At His Physique Ahead Of 2022 Arnold Classic

Bodybuilder Cedric McMillan is quickly establishing himself as a name to watch every year in bodybuilding. Recently, Cedric McMillan shared...

Hulk Hogan Life Rules

Hulk Hogan Shows Off Ripped Biceps In Recent Post, Shares His ‘4 Hulk’s Rules Of Life’ At 68-Years-Old

Hulk Hogan AKA Terry Bollea and professional wrestling are synonymous terms at this point. Recently, the wrestling legend took to...

Slim Thick Body Workout Program

The Ultimate Guide To A Slim Thick Body (FREE Workout Program Included)

What is a slim thick body? Experts will tell you the term slim thick describes a woman with a small waist, flat...

Sly Stallone

Sylvester Stallone Looks Back At His Leanest Physique Of All Time, At Less Than 3% Body Fat

Over the years, Sylvester Stallone has built a reputation for being one of the most ripped men in Hollywood history....

Men's Physique Winner Andre Ferguson With Gov Arnold Schwarzenegger

Arnold Classic 2020 Men’s Physique Results And Prize Money

Arnold Sports Festival is currently underway from Columbus, Ohio this weekend. The Men’s Physique competition is considered one of the most...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Lewis Strongman

Lewis Byng Sets a 411-kg (906.1-lb) U23 Strongman Deadlift World Record

Female Fitness Influencer Deadlift

Female TikToker Leaves Gym-Goers in Shock After Deadlifting 120-kilogram (264.5-Lb) for 6 Reps

2022 Crossfit Last Chance Qualifier Results

2022 CrossFit Last Chance Qualifier Results & Recap

Recent Reviews

Ghost Legend Pre-Workout Review

Ghost Legend Pre-Workout Review

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.