Types of Strength Training

Joe Paifico Elite Gamespeed : The ability to develop large muscles and strength as fast as possible in one movement is very important in many sports in which all movement occurs relatively quickly (strongman, weight lifting, ski jumping rate, turnover rate jump, long jump rate, sprint etc.). Lets look at some different types of training, to target what we really want to achieve.

In some sports it is mostly about developing the greatest power in a single movement, usually only once (Powerlifting and weightlifting). In other sports movement is repeated one hundred and thousands of times (marathon, orienteering, cross country). In some sports is also the requirement for static muscle strength large (wrestling, skating, skiing, sailing). In most sporting situations is not the maximum strength critical for improving performance.

It requires different training to develop muscle strength appropriate and functional in terms of the situations mentioned above. Further, I therefore look at some strength training methods for the development of:

* The maximum muscle strength
* Muscle Volume
* Static muscle strength
* Doggie muscle strength

Training of maximum strength with a large external load.

If you want to do a muscle group so the bar as possible, you need to both develop the cross section of muscle and improve neuromuscular function. Experiments have shown that the best results if you use large loads. This means objects that weigh between 80 and 100% of 1 RM (one repetition maximum). If you are lifting so heavy, it is important to be well trained in advance. You should also master the body use and have good lifting technique. Table 1 shows an actual training method to increase the muscles ability to develop maximum power:

Load 85-100% of maximum strength
Bet the maximum
Motion Tempo as quickly as possible
Repetitions 1-3
Series 3-5
Breaks 3-4 minutes
The number of exercises 4-5

Training of muscle volume – body building.

 

The main trend is that this training be implemented with many repetitions (reps) / series (set). “Pump Method” is about this strength training form called. Table 3 shows an actual training method for muscle volume increase:

Workload varies from 60 to 80% of 1RM
Buy sustain the intensity of the muscle is suitably tired
5-15 repetitions
Series 5-15
Exercises per muscle groups 3-4
Workout per muscle group per week 2-4
Breaks 1.2 minutes

Experts believe that bodybuilders who train with relatively moderate weight loads, it will survive poorly in weightlifting and powerlifting than athletes who train with external loads up to the maximum. This would then mean that the training methods of a bodybuilder is less likely to develop maximum power.

Training of muscle strength endurance.

With persistent muscle strength believed to have the ability to muscle to economize power consumption.
How much power we can develop over a relatively long time is critical in sports where you have to overcome an external load or resistance many times. Such sports are canoeing, rowing, swimming, cross country skiing, alpine skiing, skating, wrestling, sailing, long distance and most ball games.

Table 5 shows an actual training method to increase the muscles ability to use greater force in a sport or an exercise over a certain time:

Load small (0-50% of 1RM)
Bet the max – the maximum
Motion Mode slow – moderate
Repetition / duration of fatigue occurs
Number of series per exercise 5-10
The pause between the series
10-15 seconds (short pause)
2-3 minutes (long pause)
Number drills 5-10

it is important that training methods take into account the actual movement pattern that the particular sport requires. When we train with relatively little external weight load, it can often be useful to use the strain that is slightly heavier than the sport requires. Examples of this are running in loose sand or snow, skate imitation with a weight load, ran with the weight vest, paddling with resistance, etc. Cross-country skiers engaged in a lot of bouncing.

Article Source: http://EzineArticles.com/4730418

Common Mistakes to Avoid in the Gym

Joe Pacifico: This article is for all those who are planning to join a gym soon or are already enrolled in one to get a fitter body. We often hear women complaining about not getting the well-toned body they crave for even after spending months in a gym. Well, most of them make mistakes in the gym unknowingly that slow down the weight-loss process to a great extent. So here I am going to tell you about the fitness faux pas that you need to avoid in the gym.

Spending long hours in the gym

There are women who spend 2-3 hours in a gym but devote only 15-20 minutes of this time to their workout. Spending hours in the gym gives a sense of satisfaction to many. But it won’t help if you are not utilising the time. Chatting with others in the gym is definitely NOT a part of exercising and won’t lead to weight-loss.

Expecting the desired result too fast

“I will lose 10 kilos in a week.” Women often tend to set such unrealistic goals. Exercising too hard to fulfil the goal may affect the health. Also, when such expectations are not fulfilled, women feel depressed and stop visiting the gym altogether. It is advisable to set smaller targets in the initial weeks which can be achieved easily to boost your confidence.

Going too hardcore to achieve the impossible

Torturing your body to make it slim and toned is not a good idea at all. Often women go for exercises which are too much for the body to bear. This often results in a negative outcome. The body starts hating any form of exercise and eventually women stop going to the gym. So, always start with the basics, prepare your body for any particular exercise, and start doing it only after taking proper advice from your trainer.

Avoiding warm up and stretching

When you reach the gym, your muscles are relaxed and not ready for any hard exercise. So if you start the strength training as soon as you hit the gym, you will get tired too early. It is always advisable to stretch your body and perform some basic warm-up exercises before starting off with the strength training. Similarly, after completing your exercise regimen, sit and relax for some time before leaving the gym.

Focusing on a single form of workout

Balancing the regimen is very important while you are at a gym. Many women tend to focus on only one body part leaving the rest unattended. This may result in unwanted weight gain in those areas. Again, it is not a good idea to go for either cardio or strength training. While cardio helps to burn the fat, strength training increases the metabolism. So, balancing between the two is very important to see quick and effective results.

Avoiding the post-workout food

Women are often in a hurry and thus miss the much important fuel after a workout session. It is important to have some protein-rich food to rebuild and replenish the muscles after the workout session is over. So definitely try to pack something healthy while leaving home for the gym and grab it after the workout is over. If you are in too much hurry, you can opt for a protein shake – sip it on your way back home.

Sources:https://makeupandbeauty.com/10-common-mistakes-to-avoid-in-the-gym/

Benefits of a Weight Loss Gym Workout

Joe Pacifico: Why a weight loss gym workout is all you need when you start exercising to loseweight. Working out in a gym can have many benefits and if you thought that a weight loss gym workout was hard work and reserved for those who are already fit and strong, you’re mistaken.

There are many people out there who have serious weight problems. Many of them realise their dilemma and go on a diet, unfortunately a diet alone will not have the results these people are looking for. Unless they incorporate some form of exercise routine with their diet they will likely not succeed in losing their excess body fat.

If you have had serious weight problems the chances are that you have had other overweight related issues too, like joint and bone problems. If you decided to start a workout program of some sort you should certainly consult your physician before doing anything.

To maximize your weight losing efforts intense full body workouts will have you see better results, but unless you have prepared your body totally you should avoid these and start with a very moderate routine.

A weight loss gym workout could be the proper solution and there are many benefits for someone just starting out.

Being overweight puts a lot of strain on your joints, bones and cardio vascular system. To avoid injury it is best therefore to start very slowly.

If you have not done any sports at all the idea of working out might also be strange to you, but you can’t imagine the satisfaction you’ll get from your first exercise.

There will be times where you would want to perhaps quit, but remember to always keep a clear vision of your goal.

Once you have started and continued you workouts for a few weeks you will start seeing improvements in your health condition and exercising will be become easier.

Always be patient, remember those excess pounds did not arrive overnight and they won’t disappear overnight either.

So what are the benefits of a weight loss gym workout?

1.By going to a gym you will meet like-minded people with similar goals

2. Having someone you could talk to, will help keep you motivated

3. By helping others you will find encouragement at times when you might not want to workout

4. Gyms often have programs scaled to the different needs of their members

5. There are always trainers and coaches around that you can ask for help or guidance with your

exercise routines or even with injuries

6. By walking or running on a treadmill you can save your joints and bones from excessive pounding compared to running or walking on a street

7. You will have access to a lot of equipment that would help you when you start out

8. Seeing progress in others you will keep you inspired

9. Having a fixed appointment to go to the gym will help overcome times where you would not be as motivated as you would like to be

10. Being around others can help you enjoy your sessions a lot more too

So 10 reasons for a weight loss gym workout that will help you with your weight loss goals. Remember you can start today, tomorrow, next week, next month, next year or never.

Article Source: http://EzineArticles.com/5491020

Ways to Build Muscle Faster

Joe pacifico: Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times.

Train Under An Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that says marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with gym trainer.

 

Stop Relying On Supplements

I have been in your shoes, and I can’t count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT. It is not going to make or break your gains in the gym. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

Take It Easy

As naturally skinny guys, you have to stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

Make Eating A Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie-dense meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Hit The Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don’t go too overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come. Take advantage of this strategy.

Sources: https://www.bodybuilding.com/content/9-ways-to-gain-muscle.html