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Weight Training Tip Archives



 

  1. Is Your Workout Balanced?
    Take a good look at your weight training routine and count the sets for each muscle group? If you find that your sets per body part are not balanced adjust your routine by evening out your sets. Also make sure you have a variety of exercises for each muscle group. For example if you are doing all press movements for chest, add some fly movements and vary the incline or decline to work the upper, mid and lower chest


  2. Split Your Routine
    One of the keys of getting great results from your weight training program is to vary your workout routine every few weeks. Try a split routine working half your body one day and half the next. Split your routines into upper and lower body routines or go with a more specialized split. My favorite splits include legs, back & triceps or chest, shoulders and biceps. Try different muscle variations every 8 to 12 weeks and find out what works best for you.


  3. Control The Resistance
    "Engage" muscle when lifting weights by using slow, fluid, and controlled movements through your range of motion. As a general rule use the 2-4 count; 2 counts when flexing the muscle and 4 counts while stretching the muscle out and returning to your starting position. Contract or "flex" the muscle you are working every repetition without using momentum to push or pull the weight. Controlling the resistance builds quality muscle while using momentum (quick or "jerky" movements) puts major load on the joints and sets you up for injury down the road.

  4. Abs Need Rest Too
    Treat your abs like any other muscle group and allow them 48 hours of recuperation between workouts (every other day). Although the abs are dense muscles that can take a pretty good beating, training them every day can be over-kill and will not allow them enough time to recuperate and grow. So blast the abs during your workouts using a variety of moves that hit every part of the stomach with a minimum of two sets per exercise. Then give them a day to recuperate. Remember that no amount of ab work will spot reduce fat off of your mid-section unless it is very intense and aerobic (elevates your heart rate).

  5. Two Weight Training Movements To Avoid
    Here is the good news. In the past five years there are five times more Americans lifting weights as a part of their exercise program. The bad news is that gym injuries from weight training are up 35%. Poor weight lifting form and technique seems to be to culprit. Avoid injury by avoiding the top two ways people are getting injured lifting weights:

    • DO NOT perform lat pulldowns behind the head!
      Lat pulls are great for the back if the bar is pulled down towards the chest. Pulling the bar behind the head puts undue stress on the shoulders and rotator cuff.
    • DO NOT perform leg extensions to full extension!
      Leg extensions are great for the thighs(quadriceps) if you limit your range of motion to 15 degrees from full extension at the top of the movement and lower the leg until your upper and lower leg are at a 90 degree angle. Locking your knees out when extending puts major stress on the ACL and the knee joint.


  6. Another great reason why women should not fear strength training
    Westcott's research has shown that the average woman who strength trains 2 to 3 times a week for 8 weeks gains 1.75 pounds of muscle and loses 3.5 pounds of fat. Unlike men, women typically don't gain size like men because they have 10 to 30 times less of the hormones that cause bulking up.

  7. Shot clock weight training
    Add intensity and pace to your weight workouts by setting your stop watch to beep every 30 seconds. When you finish a set, hit the timer on your watch. Rest 60 - 90 seconds for larger muscles like legs, back and chest and 30 - 60 seconds for smaller muscles like abs, biceps, triceps and shoulders. When the buzzer goes off, put on your game face and hit the next set. A great way to minimize your training time, keep your momentum going and avoid idle gym chit-chat.


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