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Posts Tagged ‘TRAINING’

7 Rules Of Strength Training

Posted in TRAINING on June 4th, 2010 by admin – Be the first to comment

Welcome to this SportsFitnessExercise.com guide to the seven most important rules of strength training that will show you how to get stronger. Anyone wanting to build muscle or get stronger should be following these strength training tips. If you follow this seven tips, you will get stronger and achieve more from your gym workouts.

1. Focus On Compound Exercises

Compound exercises are those that work lots of the muscles in your body at the same time. The most important compound exercises are the deadlift, squat and bench press. As an example, the deadlift is often thought of as a back exercise but it also works your hamstrings, abdominals and pretty much every other muscle in the body. Compound exercises will do far more for your body than isolation exercises and will probably account for up to ninety percent of your results in the gym.

2. Use Good Form

Good form is vitally important when you start lifting heavy weights as it will prevent injury in the long term. As the weights you lift increase, form becomes more and more important. Work on building good form with light weights before you try and achieve a personal best. An injury caused by bad form can keep you out of the gym for weeks or even months and you should never underestimate the importance of good form. read more »

Doug Miller’s training

Posted in TRAINING on June 3rd, 2010 by admin – Be the first to comment

My philosophy on training is simple. If I’m not stumbling or still out of breath when its time to leave the gym, I have not worked hard enough. My training is hard, heavy, and intense.

My current offseason training consists of an 11-day, hypertrophy split which prioritizes my weak spots (chest and traps). It looks something like this:

  • Day 1: Chest/delts/traps/lats/abs
  • Day 2: Quads/hams/calves/abs
  • Day 3: Arms/traps/delts/abs
  • Day 4: Cardio or off
  • Day 5: Back thickness/traps/rear delts/abs
  • Day 6: Chest/delts/calves/abs
  • Day 7: Cardio or off
  • Day 8: Hams/quads/abs
  • Day 9: Back/chest/traps/abs
  • Day 10: Arms/calves/abs
  • Day 11: Cardio or off

My precontest training usually consists of 6 weight training days per week. It looks something like this:

  • Sunday: Quads/calves/abs
  • Monday: Chest/abs
  • Tuesday: Back/traps/abs read more »

High-Intensity Interval Training is Twice as Effective as Regular Exercise

Posted in HEALTH PUBLICATIONS on May 31st, 2010 by admin – Be the first to comment

(NaturalNews) Recent research is indicating that traditional approaches to exercise that involve spending hours in the gym every day may not be the best way to stay strong and healthy. Interval training, a high-intensity type of workout that was originally created for Olympic athletes, may actually be twice as effective as regular exercise, and it can be done in a fraction of the time.

Most people are familiar with workout regimens that claim to build strength and endurance in mere minutes a day. Though seemingly deceptive, there may be more truth to such claims than one would have originally thought, depending on the technique. A few minutes of strenuous exercise a couple days out of the week is actually more effective than spending an hour or two every day in the gym.

According to Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology, interval training is far superior to traditional exercise. She believes that everyday people should aim to do four, four-minute workout sets with three-minute recovery times in between. In order to maximize results and achieve optimal muscle response, these sets should be intense and somewhat straining to the body. read more »

Free weights against the machines

Posted in TRAINING on May 22nd, 2010 by admin – Be the first to comment

Free weights and weight machines each have advantages, but together they serve the same general purpose.

Let’s examine the pros and cons of each:

Machines are safer – There are four principal situations in which most weight-training injuries occur.

1. The point of maximum stress overtaxes you.
2. You bounce or otherwise cheat the weight up.
3. The weight travels outside of the exercise’s ideal path.
4. You fail to balance the weight.

The first two can occur whether you use free weights or machines. With a machine, however, there is less of a chance that you’ll be further injured by the falling weight.

Also, unlike when using free weights, it is much easier to maintain balance and replace the weight if you suddenly find yourself overtaxed in the middle of a rep.

Although machines are inherently safer than barbells and dumbbells, safety should not be that great an issue. Free-weight lifts are not dangerous when performed correctly after stretching and warming up, and with at least one spotter nearby.

Free weights develop stabilization – Unlike weight-lifting contraptions, free weights force you to stabilize the resistance throughout the lift.
read more »

Breaks in the training and muscles memory

Posted in TRAINING on May 20th, 2010 by admin – Be the first to comment

Among those who first came to the gym, or just intending to do so, often there are two completely opposite views on one of the serious problems of strength training. One of these opinions goes something like this: “All gathered in years of rigorous training muscle mass, strength, endurance, excellent physical shape quickly goes, in case you stop training for at least one week.”

Others, by contrast, believe that the achieved physical condition will remain with them forever and we need only once to achieve them.

Despite the fact that there is some truth in both points of view, by and large they are both misleading. In this publication we will not discuss the process quite a significant reduction in muscle mass, strength and power of endurance, which are developed at steroids users even after the cessation of training, but just after the abolition of stimulants, and rapid progress since the resumption of the steroid cycle. The author believes that steroid use in strength training and sports in general, as well as taking any substances that enhance athletic performance, has long been left out of any control and, in essence, is a private matter, especially among amateurs, but In my opinion, athletes should know the truth about steroids, and it is that big and strong you are staying only as long as taking a stimulant. Upon the termination of drug recharge after a certain time you return to where to begin their first steroid course. By the way, does the use of steroids did not guarantee rapid progress in mass and strength, as most people think, because there are so many nuances, but our publication is not about that. read more »

The key to any successful training

Posted in TRAINING on May 18th, 2010 by admin – Be the first to comment

PERIODIZATION IS THE KEY TO ANY SUCCESSFUL TRAINING

First of all I need to notice that green beginners don’t need to stick to load periodization training. They haven’t yet learned to workout strained to their force limit and use weights that are far from potentially maximum ones. These loads cannot cause their organism exhaustion. But for professional athletes the principle of periodization training and cycling training should to be an important workout law.

Periodization Training

I think that disputes about the best way to elaborate training plan will never stop. Not long ago all bodybuilders workouted monotonously throughout the whole year; now they use so-called periodization interval strength training. This technique was adopted from professional sport and its main idea is the following: when you reach your power limit and basic weights can’t be increased furthermore you need to reduce your working loads abruptly in order your organism recover and rest. After this you start climbing your power ‘mountain’ once again. It was found out that such wavy intensity variations grow muscle mass and strength much more effective than the previous monotonous scheme.

So, periodization is a step cycling of an athlete’s training intensity and training volumes to achieve maximum amounts of muscle mass and strength… Each cycle presupposes moving from low volumes and high intensity to high volumes and low intensity. A typical bodybuilding cycle includes three phases: strength training, hypertrophy phase and ‘drying’. read more »

Cumulative Fatigue Training

Posted in TRAINING on April 24th, 2010 by admin – Be the first to comment

Here are some guidelines on how to make cumulative fatigue training work for you.

  • Experiment first with just one single-joint exercise, e.g. the curl, or calf raise.  Take an accurate measurement of the muscular girth, and then once a week, or three times every two weeks, train the exercise exactly as described as before. After two months measure the muscular girth again, and if it has grown, even by just a little, then you have a technique that works for you. If it didn’t grow, and assuming that you trained as directed, along with all the recovery factors, then just put the experiment down to a learning process.
  • If you were happy with the test, then apply cumulative fatigue training to no more than two exercises for each routine, but remembering to rotate which two exercises you select.  As your gains diminish in any given exercise, revert to another format for that exercise, and if you like select another exercise for cumulative fatigue training. The reason for only selecting two exercises per routine is that the six sets per exercise of this type of training exert a severe demand on your recovery system,  and that is why you should be conservative and use only one or two exercises per routine in this format.  If you do use cumulative fatigue training on two exercises, make sure only one of them is a major core movement, because if you apply it to two core movements you are likely to be over training. read more »

Weight Training-Related Injuries Increasing

Posted in NEWS on April 24th, 2010 by admin – Be the first to comment

The popularity of weight training has grown over the past decade. A new study conducted by the Center for Injury Research and Policy of The Research Institute at Nationwide Children’s Hospital has found that the number of injuries from weight training has increased as well. The study found that more than 970,000 weight training-related injuries were treated in U.S. hospital emergency departments between 1990 and 2007, increasing nearly 50 percent during the 18-year study period.

Data from the study, available online as a Preview Publication-Before-Print in the American Journal of Sports Medicine, showed that males (82 percent) and youths aged 13 to 24 years (47 percent) sustained the largest proportion of weight training-related injuries. The majority of injuries occurred during the use of free weights (90 percent), and the most common mechanism of injury were weights dropping on a person (65 percent). Injuries to the upper (25 percent) and lower trunk (20 percent) were the most common followed by injuries to the hand (19 percent). The most frequent injury diagnoses were sprains and strains (46 percent) followed by soft tissue injuries (18 percent).

While youths (ages 13-24) had the highest number of injuries, the largest increase in the incidence of injuries occurred among those aged 45 years and older. People aged 55 and older were more likely than their younger counterparts to be injured while using weight-training read more »

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