There is a rather long misplaced and most often forgotten procedure that is without a doubt an important requirement suitable for any weight-lifting routine- whether for fitness, bodybuilding, powerlifting, strength training or sports performance- which experts state has the ability to raise the intensity plus greatly enhance your actual results without changing a single part to do with your actual current workout. A bit too often- sports athletes remain zeroed in on the subject of exactly how much they can potentially lift, most commonly compromising high quality form, yet more or less almost always omitting this unique vital technique. This realization can be specifically valid merely because this specific weight-lifting technique should be able to readily humble anybody concentrating with primarily how much extra weight that they are able to lift.
Together with so much fixation referring to your own personal weight training calendar, it's format, the actual movements included, on top of that precisely how much free weight you can use- in that respect there is literally one particular, and possibly the most notable technique whenever you are exercising using weights which is also all too often lost in the shuffle: flexing the actual targeted muscle at the top of the work-out movement. For those new to weightraining- it might wind up being the 1st time you've heard of this concept, on top of that for everybody who is an expert weight trainer- maybe you have to truly consider when you used this last. This method is more important in activating muscle tissues but also exercising the particular muscle tissue 100 % as compared with just how much weight you’re working with. Often times, whenever you are working with excessive weight- you might be recruiting additional muscles into the process that will help with the weightload- shifting center of attention away from the specific muscles you happen to be focusing on with that targeted work out movement.
To describe this method, we will need to first of all disect an exercise into 3 steps, and it works for virtually any weight-lifting exercise. Normally the first as well as the last steps are very easy because they are basically the same: the start and also finish position. The middle or 2nd step is going to be and where our concentration is, and it is often referred to as the "top" of the movement- the spot where you have actually just finished the challenging part of the exercise movement- raising the load(s). A good number of weightlifters today put emphasis on purely raising the particular load, and then lowering it to the "bottom" of the particular movement, which are both the actual finish point and conversely the particular beginning point for the following repetition. In advance of bringing down the weight to complete the movement- contract and as well hold the actual muscles that you should be targeting for 2-3 seconds right before lowering the weight down to the finish point of this particular exercise. We'll break down the particular method in the next paragraphs by means of 3 exercises to give you an illustration of including the concept right into your own personal weightlifting workout.
FLAT BENCH PRESS- For this particular exercise, we should consider steps one and 3 the stage where the barbell is simply lowered down to chest level- the start and also ending point, also known as the "bottom" of the movement. Pushing the weight up and additionally straightening your arms would be the middle step also known as the "top" of the specific range of motion. It is actually at this juncture that you need to "squeeze" and as well contract your pectoral (chest) muscles hard- for the 2-3 second count before lowering the weight back down towards your chest. To take this technique a step further- elevate your shoulders off of the bench, moving them upwards for you to squeeze your pectoral muscles perhaps even closer together activating much more muscle tissue cells and fibers.
BICEP CURL- Regardless of whether you're using a barbell or perhaps a couple of dumbbells- steps one and three will be once the bar(s) would be right down located at upper leg location, waiting to just be curled upwards. As soon as the weight is actually elevated close to one's shoulder or alternatively chin level- this is considered the "top" of that movement, as well as middle stage. Take note, that this is basically the position whereby you'll want to be flexing your biceps (really hard) while maintaining this specific flex for 2-3 seconds prior to lowering the bar again to the bottom and also finish position.
SQUATS- For this exercise, we will bear in mind steps one and additionally three the point where your knees will be bent, in concert with your thighs parallel to the ground with your barbell behind one's neck- the beginning as well as ending point. Lifting the load upwards and simply straightening your legs and standing erect is considered the middle step which is the "top" of the exercise. It will be at this stage you should "squeeze" and thus contract the quadriceps (thigh) muscles intensely for that 2-3 second count in advance of bending the knees and lowering the bar back down into the squat position, otherwise the bottom associated with the movement.
Implementing this particular technique to the rest of your workout program may be simple (with words anyway) applying the preceding examples to provide an idea regarding how to employ this strategy with additional weightlifting movements. A really good guideline when it comes to applying this to any physical exercises is when standing in front of the mirror- emulate the specific weightlifting movements along with flexing (hard) the muscle(s) currently being targeted meant for a specific movement. This should be a part of your mental visualization while ultimately using this technique as you are weight lifting- equally while doing work on your abdominals- remember those! If you apply this valuable technique to each rep, of each set, of each and every workout- you will end up surprised at just how profound the entire muscle burn can become, and how extensively your muscles will have been trained. As a matter of fact- you now might have been completely "humbled", figuring out you'll most certainly be compelled to start using considerably less weight as opposed to what you happen to be generally utilizing for each and every exercise.
Just remember- even though you probably are working with less weight- you are truly working your muscles much more intensely, and the benefits will certainly speak for themselves. It doesn't matter if your ultimate goal is firming or building muscle, strength training, powerlifting or trying to boost your sports performance- making use of this technique will get you closer to your current goals even quicker. It's widely known as well as publicised in a range of specialized medical and also athletic performance periodicals that shorter and more powerful workout sessions continue to be significantly more advantageous and moreover enhance your ability to make sure you effectively recuperate compared with rather long hours spent working out- especially with weightlifting.
As we all aim to greatly enhance our personal weightlifting results- in spite of our specific objectives, and along with the modern day's rather busy schedules and way of life- it should be a whole lot more vital to work out as efficiently as you can and get the most out of our exercise time. Just simply going through the motions is not the best option to workout, and employing techniques like this to raise intensity don’t add any sort of time into your workouts yet- is likely to transform your training results enormously.
Friday, October 1, 2010
Monday, August 30, 2010
Fitness and Bodybuilding Faster - Weightlifting Safety and Training Tips for Fitness, Bodybuilding and Sports Performance
Fitness and Bodybuilding Faster - Weightlifting Safety and Training Tips for Fitness, Bodybuilding and Sports Performance
Welcome to the first of a series of Fitness and Bodybuilding Faster training articles. We have decided to lead the series building a solid foundation with one of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or powerlifter, or just looking to increase your sports performance- safety should be the foundation of your training program.
The following weightlifting safety tips apply whether you train at home, a health club, a school weightlifting room, or in the bowels of a bodybuilding gym. Before you pick up that barbell or dumbbell, or park yourself on that next piece of workout equipment- you should familiarize yourself with the basic safety concepts associated with weightlifting.
With the fitness world constantly changing and evolving, and athletes continually fine tuning their training program- the one thing that should always remain constant is safety. We don’t don’t just mean for yourself, but for others working out around you. Follow these basic guidelines for lifting weights and training safer and reducing the risk of injury to you or others training with or around you.
Workout Area and Equipment
· Make sure the equipment you use is in good working condition.
· Use proper lifting techniques when moving weights around the room, and always be aware of other athletes around you so you don’t interfere with their safety needs or cause them injury.
· Make sure pins are secure in the machine prior to each lift, and that safety bars or catches are in place and properly positioned to be effective should you lose control of the weight(s).
· Make sure there are no obstructions in the weightlifting area.
· Wear proper footwear to ensure support, stability and good traction during the performance of each exercise, as well as protection for your toes and feet.
Yourself and/or Your Training Partner
· Most people should wait until they are at least 14 years old before trying the major lifts, such as squats, deadlift, and bench press. At 14, most athlete’s bodies are mature enough for these compound exercises. The major lifts are likely to cause injury if you lift heavy weights without proper technique and the help of spotters, especially if your muscles are not mature enough to properly recover from previous sessions.
· Find a mentor who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. A high school coach or athletic trainer can help you. If a college is located in your town, the strength coach for the varsity athletic teams may be able to give you advice or recommend another instructor. Books, DVD’s and videos can help, but nothing beats personal instruction from a properly accredited mentor.
· Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching exercises, some light calisthenics and/or aerobics to warm up your muscles with sufficient bloodflow. When you begin each weightlifting exercise, use small amounts of weight at first and then progress to heavier weights. Light stretching and additional aerobic work are also important during your cooldown to flush your muscles of waste byproducts accumulated during your physical workout.
· Before performing an exercise, be sure of proper technique. Your success in training depends to a large extent upon the proper technique of the exercise movements. If you are performing an exercise for the first time- use a light amount of weight and focus on your form and technique first, before using heavy amounts of weight.
· Always use additional safety accessories like: gloves, lifting belts for heavy lifting, wrist/bar straps to help with grip, and even joint wraps or braces for weak or recovering joints- usually lower back, elbows, knees wrists or ankles.
· Don’t lift heavy weights without spotters, safety racks or Smith-type machines that can control or isolate the weight if you should lose control or sustain an injury during the movement.
· Don’t lift more than you know you can lift safely as this could injury to yourself or others around you if you should lose control of the weight(s).
Workout Execution and Performance
· Always assume proper lifting form. When lifting free weights from the floor, make sure that the feet are close to the exercise bar, the hips lowered in a squat position, the head is up, and the back is straight. Always lift with the legs and not the lower back.
· When performing resistance exercises, you should always control the motion of the weight during all phases of the lift. This means having control of the movement when working with gravity as well as against gravity.
· Use as much resistance as possible without sacrificing proper technique. The technique is of great importance in any exercise being performed to properly work the target muscles, and progress towards heavier weight resistance.
· Don’t “cheat” on your technique just to lift heavier weights than you can properly and safely handle as this could cause injury or negate the focus on that muscle group by recruiting other non-targeted muscle groups to assist in moving the weight.
· Follow a proper progression of weight advancement in each exercise. Resist the temptation to see how much you can lift. When too much emphasis is placed on the actual amount of weight being used, the result is almost always a reduction in form quality technique, and as a result- safety.
· Weight should not be moved on the rebound, or “bounced” off of your body. Stay in control and lift through a full range of motion. The resistance should be controlled and moved smoothly and slowly with a definite pause and muscle flex at the work end of all movements, and at the bottom or start position.
· Don’t breathe in and out quickly or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out slow and controlled when you perform the lift.
· Concentrate on your exercises when performing them and the specific muscles you’re working. Do not carry on a conversation at the same time. Do not simply “go through the motions”- you MUST maintain focus on safety while performing the exercise movement.
Fitness and weight training are not only beneficial to your body, but to your life. Being in top physical condition can not only help extend your life- it can make every day life more enjoyable and productive. We wish you all the luck in the fitness goals you set for yourself, and all of the benefits of not just the goals themselves- but the benefits along the path to those goals as well.
NOTE: Lifting weights can cause serious injury or even death to yourself or even those training around you. YOU SHOULD ALWAYS CONSULT A PHYSICIAN FOR APPROVAL BEFORE STARTING ANY EXERCISE PROGRAM.
Welcome to the first of a series of Fitness and Bodybuilding Faster training articles. We have decided to lead the series building a solid foundation with one of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or powerlifter, or just looking to increase your sports performance- safety should be the foundation of your training program.
The following weightlifting safety tips apply whether you train at home, a health club, a school weightlifting room, or in the bowels of a bodybuilding gym. Before you pick up that barbell or dumbbell, or park yourself on that next piece of workout equipment- you should familiarize yourself with the basic safety concepts associated with weightlifting.
With the fitness world constantly changing and evolving, and athletes continually fine tuning their training program- the one thing that should always remain constant is safety. We don’t don’t just mean for yourself, but for others working out around you. Follow these basic guidelines for lifting weights and training safer and reducing the risk of injury to you or others training with or around you.
Workout Area and Equipment
· Make sure the equipment you use is in good working condition.
· Use proper lifting techniques when moving weights around the room, and always be aware of other athletes around you so you don’t interfere with their safety needs or cause them injury.
· Make sure pins are secure in the machine prior to each lift, and that safety bars or catches are in place and properly positioned to be effective should you lose control of the weight(s).
· Make sure there are no obstructions in the weightlifting area.
· Wear proper footwear to ensure support, stability and good traction during the performance of each exercise, as well as protection for your toes and feet.
Yourself and/or Your Training Partner
· Most people should wait until they are at least 14 years old before trying the major lifts, such as squats, deadlift, and bench press. At 14, most athlete’s bodies are mature enough for these compound exercises. The major lifts are likely to cause injury if you lift heavy weights without proper technique and the help of spotters, especially if your muscles are not mature enough to properly recover from previous sessions.
· Find a mentor who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. A high school coach or athletic trainer can help you. If a college is located in your town, the strength coach for the varsity athletic teams may be able to give you advice or recommend another instructor. Books, DVD’s and videos can help, but nothing beats personal instruction from a properly accredited mentor.
· Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching exercises, some light calisthenics and/or aerobics to warm up your muscles with sufficient bloodflow. When you begin each weightlifting exercise, use small amounts of weight at first and then progress to heavier weights. Light stretching and additional aerobic work are also important during your cooldown to flush your muscles of waste byproducts accumulated during your physical workout.
· Before performing an exercise, be sure of proper technique. Your success in training depends to a large extent upon the proper technique of the exercise movements. If you are performing an exercise for the first time- use a light amount of weight and focus on your form and technique first, before using heavy amounts of weight.
· Always use additional safety accessories like: gloves, lifting belts for heavy lifting, wrist/bar straps to help with grip, and even joint wraps or braces for weak or recovering joints- usually lower back, elbows, knees wrists or ankles.
· Don’t lift heavy weights without spotters, safety racks or Smith-type machines that can control or isolate the weight if you should lose control or sustain an injury during the movement.
· Don’t lift more than you know you can lift safely as this could injury to yourself or others around you if you should lose control of the weight(s).
Workout Execution and Performance
· Always assume proper lifting form. When lifting free weights from the floor, make sure that the feet are close to the exercise bar, the hips lowered in a squat position, the head is up, and the back is straight. Always lift with the legs and not the lower back.
· When performing resistance exercises, you should always control the motion of the weight during all phases of the lift. This means having control of the movement when working with gravity as well as against gravity.
· Use as much resistance as possible without sacrificing proper technique. The technique is of great importance in any exercise being performed to properly work the target muscles, and progress towards heavier weight resistance.
· Don’t “cheat” on your technique just to lift heavier weights than you can properly and safely handle as this could cause injury or negate the focus on that muscle group by recruiting other non-targeted muscle groups to assist in moving the weight.
· Follow a proper progression of weight advancement in each exercise. Resist the temptation to see how much you can lift. When too much emphasis is placed on the actual amount of weight being used, the result is almost always a reduction in form quality technique, and as a result- safety.
· Weight should not be moved on the rebound, or “bounced” off of your body. Stay in control and lift through a full range of motion. The resistance should be controlled and moved smoothly and slowly with a definite pause and muscle flex at the work end of all movements, and at the bottom or start position.
· Don’t breathe in and out quickly or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out slow and controlled when you perform the lift.
· Concentrate on your exercises when performing them and the specific muscles you’re working. Do not carry on a conversation at the same time. Do not simply “go through the motions”- you MUST maintain focus on safety while performing the exercise movement.
Fitness and weight training are not only beneficial to your body, but to your life. Being in top physical condition can not only help extend your life- it can make every day life more enjoyable and productive. We wish you all the luck in the fitness goals you set for yourself, and all of the benefits of not just the goals themselves- but the benefits along the path to those goals as well.
NOTE: Lifting weights can cause serious injury or even death to yourself or even those training around you. YOU SHOULD ALWAYS CONSULT A PHYSICIAN FOR APPROVAL BEFORE STARTING ANY EXERCISE PROGRAM.
Our new article series has begun
Starting today, and appearing the first week of each month- we will begin publishing our new series of articles on weightlifting training tips for Fitness, Bodybuilding and Sports performance.
We will also be reviewing Weightlifting training equipment and Nutritional Supplements as well.
HERE COMES THE FIRST.
Thank you, and enjoy,
10BuckFitness staff
We will also be reviewing Weightlifting training equipment and Nutritional Supplements as well.
HERE COMES THE FIRST.
Thank you, and enjoy,
10BuckFitness staff
Wednesday, November 26, 2008
WITH THANKSGIVING BEING TOMORROW- WE'RE ALL GOING TO NEED AS MUCH FITNESS HELP AS POSSIBLE. THE HOLIDAY SEASON IS A BUSY ONE, AND TRYING TO ADD TO YOUR WORKOUT SCHEDULE TO MAKE UP FOR ALL OF THE EXTRA CALORIES WILL PROBABLY BE OFFSET BY JUST TRYING TO FIT YOUR REGULAR ROUTINE IN.
SO HOW ABOUT JUST GETTING THE MOST OUT OF THE WORKOUT SCHEDULE AS POSSIBLE- REGARDLESS OF WHAT YOU CAN DO?
ONE OF THE MOST BASIC YET SO IMPORTANT, AND SERIOUSLY NEGLECTED TRAINING TECHNIQUES- IS FULLY CONTRACTING(FLEXING) YOUR MUSCLES AT THE "TOP" OF EVERY REP IN EVERY SET. THIS IS ONE OF THE MOST OVERLOOKED TRAINING TECHNIQUES TODAY.
ASK YOURSELF WHEN YOU LAST REMEMBER USING THIS TECHNIQUE YOURSELF?
FOR EXAMPLE: YOUR DOING BARBELL CURLS, YOU'VE GOT THE BAR CURLED UP TO YOUR SHOULDERS- THE "TOP" OF THE EXERCISE MOVEMENT. YOU SHOULD BE HOLDING THAT POSITION FOR 1 1/2 OR 2 SECONDS WITH YOUR BICEPS FULLY FLEXED LIKE YOU WERE ADMIRING THEM IN THE MIRROR.
I GUARANTEE YOU THAT BY YOUR 3RD SET YOUR NOT ABLE TO USE THE SAME WEIGHT YOU MAY HAVE USED THE LAST TIME YOU PERFORMED THIS EXERCISE. AND TALK ABOUT SORE. IF YOU HAVE NOT USED THIS TECHNIQUE IN AWHILE- OR IF EVER- YOU WILL FEEL THE RESULTS FOR DAYS.
REMEMBER THE OLD SAYING RELATING TO "IT'S NOT HOW MUCH WEIGHT CAN USE, BUT HOW MUCH YOU CAN USE WITH PROPER FORM"? PERSONALLY, I THINK THAT THIS SHOULD BE INCLUDED IN THE PROPER DESCRIPTION OF ANY EXERCISE FORM, EVEN THOUGH IT'S GENERALLY REGARDED AS A "TECHNIQUE".
FOR MORE FITNESS TIPS, VISIT http://www.10buckfitness.com and view our videos.
MIKE
SO HOW ABOUT JUST GETTING THE MOST OUT OF THE WORKOUT SCHEDULE AS POSSIBLE- REGARDLESS OF WHAT YOU CAN DO?
ONE OF THE MOST BASIC YET SO IMPORTANT, AND SERIOUSLY NEGLECTED TRAINING TECHNIQUES- IS FULLY CONTRACTING(FLEXING) YOUR MUSCLES AT THE "TOP" OF EVERY REP IN EVERY SET. THIS IS ONE OF THE MOST OVERLOOKED TRAINING TECHNIQUES TODAY.
ASK YOURSELF WHEN YOU LAST REMEMBER USING THIS TECHNIQUE YOURSELF?
FOR EXAMPLE: YOUR DOING BARBELL CURLS, YOU'VE GOT THE BAR CURLED UP TO YOUR SHOULDERS- THE "TOP" OF THE EXERCISE MOVEMENT. YOU SHOULD BE HOLDING THAT POSITION FOR 1 1/2 OR 2 SECONDS WITH YOUR BICEPS FULLY FLEXED LIKE YOU WERE ADMIRING THEM IN THE MIRROR.
I GUARANTEE YOU THAT BY YOUR 3RD SET YOUR NOT ABLE TO USE THE SAME WEIGHT YOU MAY HAVE USED THE LAST TIME YOU PERFORMED THIS EXERCISE. AND TALK ABOUT SORE. IF YOU HAVE NOT USED THIS TECHNIQUE IN AWHILE- OR IF EVER- YOU WILL FEEL THE RESULTS FOR DAYS.
REMEMBER THE OLD SAYING RELATING TO "IT'S NOT HOW MUCH WEIGHT CAN USE, BUT HOW MUCH YOU CAN USE WITH PROPER FORM"? PERSONALLY, I THINK THAT THIS SHOULD BE INCLUDED IN THE PROPER DESCRIPTION OF ANY EXERCISE FORM, EVEN THOUGH IT'S GENERALLY REGARDED AS A "TECHNIQUE".
FOR MORE FITNESS TIPS, VISIT http://www.10buckfitness.com and view our videos.
MIKE
Thursday, October 9, 2008
INTRODUCTION
WELCOME TO THE 10BUCK FITNESS BLOG, WHERE WE WILL DISCUSS THE LATEST FITNESS TRAINING TECHNIQUES, SUPPLIMENTS, AND BOOKS ON THE SUBJECT OF FITNESS.
THE 2 BIGGEST REASONS FOR NOT REACHING YOUR FITNESS GOALS ARE SIMPLY MOTIVATION, AND TIME TO TRAIN. THERE ARE MANY INFORMATION SOURCES OUT THERE PROMOTING CRAZY MEGA WORKOUT PROGRAMS, AND MAGICAL SUPPLIMENTS.
I WILL DO MY BEST THROUGH MY OWN RESEARCH AND EXPERIENCE TO REIGN IN THESE MISCONCEPTIONS AND OFFER SOME TIME-SAVING TIPS TO HELP YOU REACH YOUR FITNESS GOALS SOONER, AND MAINTAIN YOUR MOTIVATION TO CONTINUE THIS WONDERFUL WAY OF LIFE.
THE 2 BIGGEST REASONS FOR NOT REACHING YOUR FITNESS GOALS ARE SIMPLY MOTIVATION, AND TIME TO TRAIN. THERE ARE MANY INFORMATION SOURCES OUT THERE PROMOTING CRAZY MEGA WORKOUT PROGRAMS, AND MAGICAL SUPPLIMENTS.
I WILL DO MY BEST THROUGH MY OWN RESEARCH AND EXPERIENCE TO REIGN IN THESE MISCONCEPTIONS AND OFFER SOME TIME-SAVING TIPS TO HELP YOU REACH YOUR FITNESS GOALS SOONER, AND MAINTAIN YOUR MOTIVATION TO CONTINUE THIS WONDERFUL WAY OF LIFE.
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