Archive for the ‘Strength Training’ Category

Intensity is a word that can mean different things to different people, so it is important that you know what it means to work with intensity so you can scale your workouts effectively. “PRE” means “perceived rate of exertion” and it is something that personal trainers will often ask you. In other words how hard do you think you are training?

PRE is simple. You are using a scale of 1-10 with 10 being the hardest you could possibly be training. For example if you were running, 10 would be the fastest you could run. You can use this in any training type, for example, weight training, running or cycling. There is no point in maintaining a no. 10 intensity for the whole duration as it will not give you the results you are looking for. Rather, try cycling the PRE so that you are doing interval training. For example, do 1 minute level 10 followed by 1 minute level 7 and repeat. This is great for fat loss.

So start to be aware of your level of intensity when training. How hard, according to your levels are you training? Could you work a little harder? Have a look around you, you will be amazed at how people at the gym are not putting in the effort, they are not working with intensity, so they simply wont get great results.

Do you plan your workouts ahead of time? This is an essential step towards working with the right intensity. It is far too easy to take it easy if you dont have a plan. Know ahead of time how many reps, sets, exercises, weight you are going to lift. Challenge yourself on this.

None of us want to work hard at the gym and not get the results you are looking for. This is why it is important to hire an exercise professional to guide you towards the correct techniques and exercises to suit your goals.

So get in there and work with intensity! You will achieve your goals a whole lot faster!

How would you like to get into the best shape of your life?? Then make sure you checkout Jill Edmonds’ fantastic personal training online, and free newsletter full of great tips on losing weight the right way!

Come workout for free with Bodylastics resistance bands owner and creator, Blake Kassel. Get the details at Live Exercise Online.

Super-charge fat loss with strength training. No weights, no gym, no kidding. Workout where ever you go with this amazing strength training home gym system that's so small it fits in a briefcase, gym bag, backpack or purse.

How Many Reps Should I Do? Many people ask this question, and there are as many answers to this question as there are people asking it. One expert will tell you one rep scheme will produce mass gains, and that no other scheme will work. The next expert will tell you that you need to do a completely different amount of reps to gain mass, and that any other amount of reps will not produce favorable results.

So how do you know who you can trust? Even with the best intentions, many people are wrong about their theories. I’ll just tell you the facts, so you can decide for yourself.

Different rep schemes concentrate on different parts within the muscle structure, and different muscle types. To keep it simple, let’s say there are basically two different types of muscle fibers, fast and slow twitch. We will also say there are three different types of rep schemes.

1. Low reps (3-5), very heavy weight (88-93% of 1RM)

2. Medium reps (6-8), moderate weight (84-88% of 1RM)

3. Many Reps (15-25), light weight (60-70% of 1RM)

The first scheme is designed to gain power. These reps should be done one after the other and explosively through the complete range of motion, without losing your form. This rep scheme will increase power with the heavy weight, low reps, and explosiveness of the lift. It’s likely that you will gain strength, but not size with this rep scheme. A muscle needs a minimum of 36 seconds of continuous tension to signal the need for muscle growth. The 3-5 explosive rep scheme does not meet this requirement. This is why you can have a smaller person being able to lift much more, for only a few reps, than someone who is 50 lbs heavier. This type of lift recruits the maximum amount of fast twitch fibers.

The second reps scheme from above, 6-8 at 84-88% of 1RM, is the best rep scheme to build mass while also making gains in strength. You would lift the weight a little slower than with the low rep scheme. You would lower the weight in 4 seconds, and lift it in 2 seconds. This scheme of performing a rep in six seconds would pass the 36 second test and if you are using enough weight, which 84-88% of your 1 rep max would be, you will be stimulating muscle growth and strength. This rep scheme mostly recruits fast twitch fibers.

The high rep, low weight program is meant for building endurance and burning fat and primarily targets slow twitch fibers. Your cardiovascular system actually gets tired before your muscles do because of a lactic acid build up in the muscle, this is how you burn fat instead of building muscle mass.

Now the question would be, What’s best? Well, they are all beneficial. The truth is that muscle groups are comprised of Type I and Type II, Slow and Fast twitch muscle. So just as you need to vary your diet, you need to vary your training. When thinking about training, just keep in mind that your fast twitch muscles have the more capability for growth than slow twitch, but your body adapts to heavy, fast twitch fiber stimulating exercise. When your body adapts to your training, it’s called a plateau. If you hit a plateau, you need to change your rep scheme and even your exercises for three to four weeks. Also, always strive to use proper form when you lift. Whenever you are unable to lift the weight one more time, with correct form, the set is over.

The bottom line is to mix up your rep scheme from time to time to ensure you are developing both the fast twitch fibers and the slow twitch fibers to their maximum potential.

Need a little more advice on how to gain muscle fast? Then stop by Klint Newton’s site where you can get your free copy of his 7 Part Muscle Building Guide so you can start to build some serious muscle.

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You’ve seen enough action flicks to know you want the same body as the hero who gets the girl-now you’re taking the next step by enrolling in a gym and getting a weight training program to get you to your goal. Read on to get the best muscle building exercises and facts that will help you understand your body better; effectively putting substance on your workouts.

There are two philosophies in weight training: the high intensity training and the periodization program. The main difference between the two is the time and aggression that you hit each session with. High intensity focuses on short and highly charged workouts with emphasis on drills that you need to do until failure (unable to lift weights because of sheer exhaustion). Periodization is training over a period of 2 to three months; wherein you will do light, medium and heavy training for three weeks per level.

If you are unsure which is a better method-it is both. They have advantages and disadvantages and the best approach is to take the parts which works for you and integrate it into your regimen. Always keep in mind though that you will need to vary the exercises and weight loads often because your body remembers the pain you subjected it to and it will prepare for it. When it becomes familiar and complacent, the workout will not be as effective as before.

Aside from weight training, the two other factors you need to concentrate on are rest and nutrition. Now I know they are an unassuming pair and more often than not, new and overzealous trainers put them at the bottom of their priority list. However, you cannot expect the best results without giving proper attention to them. For instance, when you train and put tears in your muscles– rest is what repairs and builds up the tissues to be the bigger and stronger than before. If you train 4 times a week, getting good sleep the rest of the days will benefit you.

For the best muscle building diet, consume food that are rich in protein and carbohydrates. This will fuel your workout sessions and give your body the nutrients it needs as you put yourself through grueling activities. Your calories should come from lean meat, fish, eggs and the like instead of food high in fat content. Also include protein shakes and recommended muscle supplements that will help your body.

Before you start your training, always make it a point to warm up and stretch thoroughly. Doing so prepares your body for the upcoming physical strain and furthermore enhances your performance. Stretching increases the body’s temperature as well as flexibility and blood flow to vital organs in your body. Stretch before, during and after workout sessions.

Cardiovascular workouts are of utmost importance to your body’s health. Of course if you are just beginning and aim to bulk up, you will need to refrain from too intense aerobic exercises. Set aside an hour a week for light running and sports. When you get nearer to your weight goals however, increase your cardiovascular exercises.

A perfect weight training program is the holy grail of all bodybuilders and professional trainers alike- much desired but few take the effort to see it through. And while mistakes may litter the path to the amazing physique of your dreams, with determination and persistence it will not fail to come.

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Tell me something, do you feel good after a good workout session? I stress the word ‘after’ because one rarely has a smile when he trudges into the hallowed grounds of the fitness center. Even if many times you don’t feel like working out, notice that you feel much better physically when you do. You’re body releases chemicals that make you happy and not only that, you are sharper mentally because of it. How so? Imagine you need to concentrate on executing the drills in the correct form and manner, with the appropriate number of reps and sets-all the while feeling extreme physical discomfort. Weight training programs push you to your limits and the result is a great physique you can be proud of.

Now we know what we’re gunning for (a body worth working hard for), let us proceed to survey the best muscle building workouts that will get you to your goal as quickly possible. There are two weight training philosophies being practiced today: high intensity and periodization training.

This type of training will push your body to its limit without the luxury of time. This means that while you have to warm up and stretch to prepare your body for the session ahead, you will immediately proceed to a workout that demands maximum physical endurance. High intensity training is working out two to three times a week, making the most out of the 60 to 90 minute workout regimen. You will periodically increase the weight loads or reps in the succeeding sessions. When your body is required to perform a certain standard, it inevitably delivers and you will see faster results.

In periodization, you are giving your body more time to familiarize itself with the physical strains of exercise. There is a three week light training period of ‘getting to know each other’, followed by another two to three weeks of courtship and finishing strong with heavy training– matrimony if we pursue the allegorical significance. The focus of periodization is not to over train your body but to gradually increase your muscle mass in phases. The phases ensure that your body is pushed to higher levels, albeit more leisurely, as effectively as high intensity training.

High intensity and periodization regimens both have its advantages and disadvantages. The key is to incorporate both philosophies in a workout that would suit your body the best. A three to four day split workout is the best muscle building strategy for many professional trainers. You hit your training with high intensity without too much volume that might result in over training. Switch up the exercises every so often for best outcome.

You can try some of these exercises to get you started in your fitness goals: For stomach: crunches and leg raises For the back: barbell shrugs, seated rows, deadlifts, hyperextensions, rope pull downs For the chest: flat or incline or decline bench press, dumbbell flyes For the arms: barbell or dumbbell curls, wrist curls, triceps extensions For the legs: squats, lunges, leg presses For the shoulders: dumbbell shoulder press, military press

Weight training programs that are physically taxing but let you go beyond the limitations you previously set for yourself are the best ones to have. Whether you get your motivation through health, strength training or just to look good-keep it up and get the satisfaction of a job well done.

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by Stewart Hardy

In recent years, obesity has become increasingly common. Fortunately, there is now a multitude of information online so that people are now more aware of the value of their health. People who are unhealthy become less able to join in on the activities of others, and even their own daily activities become a struggle. Proper diet and exercise are key to maintaining a healthy, in shape body. Strength training is one valuable option for those seeking to lose weight.

Most people know that losing weight is very difficult, but it is certainly possible to do in only a few weeks. However, it is important to know what kind of nutrition your body requires before jumping in strength training. It is also a good idea to begin with some lighter activities, such as walking, jogging, or even swimming. The drawback is that these activities are insufficient for losing weight. To achieve results, you must get into strength training.

While many men see the appeal of strength training, many women hesitate because they worry about muscle development that many not achieve the feminine results for which they are looking. This is a needless fear for most women since strength training is not just for achieving the look of Hercules but can be a useful part of a weight loss program while providing graceful muscle tone.

Many people wonder why strength training is necessary. For one thing, it builds stronger joints, making the event of an injury less likely. Strength training also results in stronger bones and muscles, regardless of gender. The effects of this kind of training are relatively immediate. Strength increases by 72% in only the first month! The training results in a thinner look, a better posture, and a more attractive toned look. Adding muscle has such wonderful effects because only 1 to 2 kilos added burns 290-418 kJ even when a person is at rest.

If you have tried other weight loss programs, you may have been discouraged with a lack of initial results. While strength training may give some impressive results, like anything else worthwhile in life, your patience will be rewarded in the long run. Set some specific achievable goals for yourself and then put in place a realistic means to achieve those goals. With strength training, initial gain in muscle mass and tone may mask the weight loss you are experiencing in other areas. So while the weigh scale may be useful, also remember to use that tape measure to track your muscle tone. Record your measurement to determine the progress you are making every week and every month.

Before anyone starts a strength training program for the first time, it would be wise to get advice from others who have expertise in the field. If you are going to do your strength training in a gym, you may find very good professional instructors on staff. They will not only help you set up your routine, but give advice on proper methods of training. And if the gym is not for you, consider staying active at home with the help of a training video, along with your home gym equipment. The rewards of a healthy and active lifestyle through strength training will positively impact every area of your life. And it can be fun too!

Are abdominal workout machines the best way to strengthen your abs? Learn why some abdominal workout machines work better than others.

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Michelle Obama’s trainer explains how she gets those tight and toned arms with strength training.

Perform one set of tricep pushdowns using a straight bar attached to the high pulley of a cable station and then, without resting, follow with a set of hammer curls using dumbbells. Immediately repeat the entire process until two or three sets of both exercises have been completed.

You don’t need a cable station or dumbbells to get the same result.  Using the Bodylastics resistance tubes, triceps pushdowns can be performed using the door anchor placed above the door in a standing, seated or kneeling position.  Hammer curls and biceps curls can be performed standing on a set of tubes.  See the photos below.

Unlike dumbbells that lose momentum at the top of the curl, resistance tubes maintain full resistance all the way up and down the curl.

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So after six reps of 150lbs on the bench press you decided to call it quits. You were pretty tired even though you know you could have knocked out eight if you had a spotter. You didn’t though and didn’t want to risk hurting yourself.

Enter the Forced Rep

The situation is the same. You are struggling with your sixth rep, but got it up. Your spotter encourages you to do a seventh. You lower the weight, and lift it about six inches off of your chest and your stuck. Without your spotter, you are in bad situation, but your spotter is there, and lifts about 10lbs of the weight, and you get past the sticking point to power the rest of the rep.

Next your spotter thinks you can get an eighth. You slowly lower the bar to your chest, and it is not going back up. You really can’t lift the weight by yourself. Your partner barely helps you with the weight, only 10-30lbs of help. You power through with all you have and finally get the bar up. This was a forced rep.

The actual definition is: an extension of a particular set of repetitions in which your strength level at the beginning of the set has been reduced to a point of positive failure. This is basically the point where you can’t possibly move the weight with your own strength. Your partner then steps in to help you lift the weight only slightly, so you can achieve maximum intensity. The partner just bridges the gap between your current, fatigued strength level and the weight you are trying to lift. Your partner only lifts a small percentage of the weight, but you, lifting the weight, felt lifeless and think that the partner lifted all of the weight. Rest assured, you lifted the weight, and your partner barely lifted any.

The Good

This “forced rep” pushes out every ounce of intensity from your working muscles. When faced with a forced rep a physiological reaction occurs. If you are lifting a weight and can’t get through the rep, it’s a scary feeling. There are few options, drop the weight on yourself (ouch), tilt the bar to make the weight fall off, or have a spotter help. This is what goes through your mind, your body on the other hand is thinking sink or swim. This produces a surge of adrenaline making you stronger and able to power through the rep. In the end with one or two forced reps you will know for a fact you have used maximum intensity.

The Bad

Forced reps are a good thing when used in the right situation, it is far too easy to get carried away. Don’t try to do forced reps in every set, only every exercise. The goal for any size gaining training program is to use maximum intensity, and forced reps can lead to over training and prolonged fatigue. When doing a forced rep your muscle is working at it’s maximum strength capacity, and duration must decrease when intensity increases. Forced reps aren’t bad, but doing too many is.

Using forced reps is a wonderful way to get the most out of a set. It’s a good way to know for sure that you reached maximum intensity, but only when used properly. That’s why I recommend only two at the end of your last set. If you do them for more sets, or reps, this can lead to muscular fatigue quicker and smaller actual muscles.

Want to find out more about forced reps, then visit Klint Newton’s site on how to choose the best training program for your body type.

Come workout for free with Bodylastics resistance bands owner and creator, Blake Kassel. Get the details at Live Exercise Online.

Super-charge fat loss with strength training. No weights, no gym, no kidding. Workout where ever you go with this amazing strength training home gym system that's so small it fits in a briefcase, gym bag, backpack or purse.

The body is flexible. It is meant to be flexible. You have to be able to bend and reach that something that you dropped on the floor. You have to be able to zip the back of your fave dress on your own. You must be in a position to reach that book you want to read at the high shelf.

These are easy activities. Nothing grand about them, you simply stretched out a bit. However , if there are problems in doing such simple motions, then you have to stretch your boundaries. You already need a stretching program.

What is Stretching?

Stretching is simply the act of extending to full length the body or just a some of it. This activity involves straightening or stretching the structure or the limbs.

How does one Do the Stretching?

Stretching is fairly simple. As discussed in the introduction, it is involved in the ordinary activities. It can be done by any people, without reference to age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This will very well obstruct an on-the-go way of life. That’s why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as an element of a routine is very important.

Straightforward stretches can be done each day. It can be incorporated in the life-style and the daily activities. It doesn’t need much of your time.

Stretching exercises can also be done while coaching. Actually , stretching is an essential part of any training or sport. It must be done first before anything more. Stretching the body and the limbs is a good preparation for a more severe activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the end of their foot with the tip of their hand. Actually , most trainers actually need their athletes to actually do the stretching before playing.

There’s basically a perfect time period in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

professionals however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 mins or more will wear out the body. This won’t be favorable if one is getting prepared for a game.

What Are the advantages of Stretching?

1. Increase the Range of Movement As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be ready to move, way before an injury can happen. You are definitely physically fit.

2. Increased capability to Perform talents When you have a large range of movement, the more that you will be able to do more things. For instance, you can jump high without feeling any pain when you land back on the floor. This could also help you start a new sport or improve more if you’re in one. Stretching in this aspect also allows you to have a more active way of life.

3. Injury Prevention One can forestall injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a quicker recovery and decreased tenderness. The muscles of the body will be able to take more exhausting and rigorous movements with less chance of being wounded.

4. Reduce Muscle stress If the muscles are given their usual exercises and stretching, it is less sure that they will contract. This will definitely relieve you of any muscle pain or issues.

5. Enhance Energy having the ability to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that’s capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol Research also shows that doing extended stretching exercises, like yoga, can help reduce the cholesterol in the body. This of course must be done with a reasonable healthy healthy diet at hand . This could prevent and even reverse the toughening of the arteries, permitting you to avoid coronary illnesses.

Incorporate stretching in your daily way of life. It has benefits you can not say no way to. It also does not require much. It can be your usual activities, bending and flexing now and then. Of course , your fitness is everything so do what’s required to keep the body healthy.

Learn additional insights from the writer at his auto dvd player web page at http://www.autodvdplayer.org.

Come workout for free with Bodylastics resistance bands owner and creator, Blake Kassel. Get the details at Live Exercise Online.

Super-charge fat loss with strength training. No weights, no gym, no kidding. Workout where ever you go with this amazing strength training home gym system that's so small it fits in a briefcase, gym bag, backpack or purse.

Skeletal muscles not only provide stability for bones for good posture, but their contractions allow the body to move.

In order for muscles to get stronger they must be progressively worked more than what they are accustomed to. This process is referred to as “overloading”.

When the muscles are stimulated through resistance, the fibers of the muscles thicken causing them to increase in size. This growth is called hypertrophy.

Performing the same exercises day after day will initially cause an increase in muscle strength and mass, but eventually muscle growth will reach a plateau and cease to increase. This is fine if your body is already in shape and all you want to do is maintain it.

In order to increase strength and muscles, it is necessary to increase repetitions and/or sets and vary the workout routines. Try alternating workouts between the various major muscle groups on alternating days. Safely decreasing the time between workouts can also help, but keep in mind that muscles do need a resting period between strenuous exercise.

A good way to vary routines is through the use of resistance bands. Unlike machines and free weights, the range of motion and angles available with resistance bands are almost unlimited, making them very popular with pro athletes, trainers, the military and law enforcement.  Jr. high, high school, and college athletes can also benefit from resistance band strength training.

Strength band resistance training offers built-in tension that exceeds anything offered by a dumbbell or pulley system. The smooth resistance of bands gives you a greater contraction generating greater force for more intense workouts.

Resistance bands work as well as expensive machines and free weights, but without the cost. You get a comparable workout and the angles possible with bands are unmatched by gravity bound equipment.

Bands are compact, portable and quiet. Just toss them into your gym bag, briefcase, draw or in a closet and workout in the privacy of your own home, hotel room, or dorm room. And because they are so convenient, you don’t have to juggle your time-restricted schedule to make trips to a gym. Workout before you shower in the morning, while watching TV, while the baby sleeps, or on your lunch break.

In addition to the physical aspect of working out with resistance bands, there is also one more benefit…they are extremely cost effective.  A set of space-age rubber, high tension resistance bands, complete with workout manual costs less than $50, less than one month in the gym.