Category: General training (Page 10 of 18)

      The Two Set Workout

      May 16, 2009 /

      Although I would recommend a lower volume, higher intensity approach, the article below I recently re-read has some great info on getting the job done with quality instead of quantity. I’m glad to see articles in mainstream magazines debunking the myth that more is better.

      There are many ways to grow from just 2 sets. Try each of these and see what works best for you.

      Take the first set to failure:? You should not be able to complete one more rep than the set calls for.? For the second set drop the weight by 5% – 7% and try for the same number of reps.

      Perform your first set with about 90% of the load you can use for the number of reps the set calls for (about 2 reps shy of failure).? Then load up your second set and take that to failure.

      Take both sets to just one rep shy of failure:? This is a good safe option that minimizes risk for injury and overtraining.

      Take both sets to failure:? Use this option sparingly (once or twice a month) and only if ou’ve got a year or more of training behind you.

      “MF Trainer.” Mens Fitness oct. 2007:127

      Bodybuilding, General fitness, General training, Specific workouts, Weight training, Workout programs

      Training Past 40

      May 15, 2009 /

      If you are approaching 40 years of age or beyond, you are probably starting to realize you can no longer train like you did in your twenties.? I learned this lesson the hard way.? At 36, I tore both quadriceps in seven places.? Thank God?the MRI revealed they were mainly fascia tears not requiring surgery.? None-the-less, I had to walk with crutches for a week. 18 weeks later, I tore my right hamstring.? At 38, I had to have my triceps reattached.? At 39, I partially (20%-25%) tore my right pec, but opted not to get surgery.

      After that last injury I finally threw in the towel.? I thought my days of pushing my body with high intensity workouts were over.? Although, all the areas had been injured in previous years, I still trained in fear because none of these injuries had any preceding symptoms.? Consequently, my training?took on?a very slow tempo?with insufficient loads.??This type of training left me?feeling like shit, physically and mentally.? Why train at all if I can’t train hard.? Instead of training smart and doing what I should do for my body, I was too concerned with how I wanted to train.?

      Almost to the day, a year after I tore my pec, I was so frustrated with my lack of progress, I decided something had to give.? I ended up going back to the basics.? I came to the realization I had to train myself as I would any other client.? I had to concern myself with what my body could and needed to do.???

      The first thing I did was give up exercises that caused me pain no matter how much I loved performing them.? One of these, unfortunately, was the barbell squat.? With 3 bulging disks it’s not worth the pain or the risk.?? The second change I made was incorporating more functional exercises into my workouts.? These mainly included unilateral exercises and a few stability exercises.?

      Perhaps the biggest change I’ve made is the way I approached my work sets.? Since I am no longer competing, there is no need for me to walk that tight rope between training with 100% intensity and injury.? Don’t get me wrong, I still perform my sets to failure, but will not train through pain.? I also stopped doing any kind of cheating at the end of my set to push the limits.

      In order to make gains one has to pushing the limits, but it has?to be wrangled in.? For this to happen, the goals you set that govern drive must be adjusted to your current capabilities.? I have reached a point where I take my time with my goals by practicing wisdom not ego.? Through training smarter, I found a renewed vigor and enjoyment I had 20 years ago.

      Bodybuilding, General training, Motivation, Weight training, Workout programs

      Lose weight faster by doing cardio between sets

      May 12, 2009 /

      Men?s Fitness.com has three tips to how you can shed pounds in a quicker amount of time:

      1.) TRY CARDIO BETWEEN SETS
      Go about your weight workout as normal but instead of resting between sets, perform light cardio such as jumping rope, doing jumping jacks, or hitting a heavy bag for between 60 and 90 seconds.

      2.) ALTERNATE INTERVALS
      Perform a set and then do some highly intense activity for 15 seconds, followed by a 45-second easy bout for recovery. Then go back to the weights for another set. You can pair your lifting with any kind of cardio ? a treadmill sprint, intervals on an exercise bike, or with a jump rope, etc.

      3.) TRY A CIRCUIT
      Start with compound movements, followed by isolation lifts. For instance, do a squat, followed by a lunge, hamstring curl, and leg extension. Do not rest until after the last exercise and then rest two to three minutes. You’ll get an awesome pump while burning lots of calories.

      To read the entire article, click here.

      The most important thing to remember is that your diet must be sound. You can run 100 stairs in between every set on the bench, but if all you?re consuming outside of the gym is fatty, processesed foods, you?re not going to drop the weight.

      That said, the article does highlight a couple of nice techniques to try if you?re getting tired of your current routine and can?t seem to lose that stubborn weight. I would warn, however, that if you?re trying to pack on size, continuously doing cardio between sets will zap your strength and therefore gaining muscle will be a challenge. For hard-gainers, resting between sets is the better way to go if you?re trying to bulk up.

      Exercise, General fitness, General training, Running, Specific workouts, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

      Muscle Armor

      April 30, 2009 /

      A training program in the form of progressive resistance exercise builds muscular size and strength. In order for a training routine to be productive, however, it must first provide the correct stimulus to induce an adaptive response. Second, a workout that stimulates and adaptive response must provide for recovery. Third, in order for recovery and subsequent size and strength increases to occur, nutrients, which are of limited supply in our bodies, must be provided. It is clear that the most important nutrient for recovery is protein. In particular, essential amino acids contained in complete protein sources; dairy, meats, and fish. It is well documented that essential amino acids consumed before, during, and after resistance training boost strength and size gains.

      HMB is a metabolite of the essential amino acid L-leucine. During many studies on protein effects, L-leucine seemed to be the single greatest contributor to muscle protein synthesis. A recent study examined the effects of an essential amino acid based product, Muscle Armor (MA); manufactured by Abbott Laboratories contains beta-hydroxy beta-methylbutyrate (HMB).

      Seventeen healthy men were randomly assigned to one of two groups and performed twelve weeks of periodized heavy resistance training while supplementing with either MA or an isocaloric, isonitrogenous placebo (Control group (CG)). Every two weeks the subject?s strength and power were measured and blood was drawn. More-over the blood draws taken were performed pre, mid and post-training. Researchers found the MA group affected training induced changes in muscular size and strength to a significantly greater extent than the CG. Also found, was reduced levels of circulating muscle damage markers creatine kinase and malondealdehyde compared with the CG. In addition, the MA group experienced increases in resting and exercise-induced testosterone and resting growth hormone levels with reduced pre-exercise cortisol levels.
      (Medicine & Science in Sports & Exercise. 2009;41(5):1111-1121)

      Anti-Aging, Bodybuilding, Endurance, General fitness, General training, Power lifting, Product review, Protein, Supplements, Weight training

      The Plank

      April 16, 2009 /

      For those interested in getting your abs to pop (and really, who isn?t?), you might want to try doing the plank exercise a couple times a week. It?s a fairly simply exercise to complete and you don?t have to go to the gym in order to knock it.

      Men?s Fitness.com breaks down the details of the exercise:

      Get into pushup position on the floor.

      Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

      “The plank helps develop strength in the core, shoulders, arms, and glutes,” says Scott, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren’t moving or lifting weight, you have to constantly squeeze your abs to hold the position?most people can’t last 30 seconds on their first attempt.

      To read the entire article, click here.

      I?ve personally done the plank for a month now and while it shouldn?t be the main exercise in your ab routine, it makes for a nice complement. Always remember that a clean diet and a good weight-training program are keys to finding your abs. But exercises like these can really help your abs ?pop?.

      Abs, General training, Specific workouts, Weight training

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