Posts categorized “Strength Training”

Change-Up Your Workout to Keep Improving – Avoiding Plateaus

Most of us are familiar with someone who started running and saw great results at first, but eventually kind of hit a wall and stopped seeing the results they had come to expect. Well, that wall is called a plateau, and is a major source of frustration for a lot of people, so lets dive into how to avoid hitting a plateau.

One of the most important thing to remember about exercising is that you need to change what you do periodically in order to continue to see improvements. That goes for all exercise activity. If you run every day at the same pace for the same distance your body will – after about a month or two – adapt to your activity and stop progressing, and can even regress. That’s why it’s critically important to change your workouts periodically. You can change your workout several different ways. The easiest way is to change the activity you do, so for cardio, you can ride a bike one day instead of running. If you want to continue running, you can switch for a few weeks to train for a different type of running, so train for speed or power, instead of training for distance. What’s important is that you change your activity significantly enough to shock your muscles into responding to the change, and continue to surprise your muscles with changes.

 

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Hey, Take a Rest

A strength training workout is made up of sets of repetitions (reps), so three sets of six reps means you lift your weight six times, take a rest, do it a second time, take a rest, then do it a third time.

The length of the rest you take between sets in your workout depends on how many reps you do in each set. How many reps you do depends on your goals. So lets break this down:

  • 1 black porn – 6 reps if you want to get stronger – training for world’s strongest man/woman
  • 7 – 12 reps if you want to get bigger – training for the beach
  • 12 reps and up if you want more muscle endurance and definition – training for endurance sports like cycling
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Muscle Imbalances

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Muscle imbalances are a major factor in many injuries, particularly for runners. Luckily, strength training is your best defense against muscle imbalances, as long as you follow a few basic principles.

Muscles surround your joints, providing support, stability, and control. A muscle imbalance occurs when a muscle on one side of your joint is stronger than its opposing muscle. This imbalance between a weak muscle and a strong muscle causes your body to overcompensate in ways that can cause injury.

Runners are particularly susceptible to a muscle imbalance between the hamstrings and the quadriceps, which can cause knee pain and strain the ACL. If you are training for a 5K, 10K, half, or full marathon, or just doing a lot of running as your cardio exercise this summer, it is very important to prevent muscle imbalances through strength training.

A proper strength training program will work opposing muscles equally, which can help prevent imbalances from developing in the first place. This is one of the reasons that it is so important to use a program for strength training, rather than just doing random exercises at the gym. While big biceps and pectoral muscles might be important to you, if you neglect your triceps and traps, you will likely develop muscle imbalances that increase the likelihood that you’ll get injured.

An injury can set your training program back days, weeks, or even months, making it very difficult to achieve your fitness goals. A little prevention can go a long way!

Building a Workout

When building a workout plan, it’s important to do exercises in an order cartoon porn that maximizes your effort and minimizes your chance of injury. There are two main types of exercises: multi-joint exercises and isolation exercises. Multi-joint exercises are exactly what they sound like. Exercises that use multiple joints.

Bench press is a multi-joint exercise because you’re using several joints during the exercise and are working out several smaller muscles along with the primary muscle group – your pectorals (pecs). The bicep curl is an isolation exercise because it uses only mobile porn one joint – the elbow, and only works out one muscle, the biceps.

It’s important that you do multi-joint exercises first because you want to make sure your secondary muscles are fresh enough to allow you to lift maximal weight for the muscle group you’re targeting. For example, if you work out your triceps, say with tricep pushdowns, then try to do bench press, you’ll end up not being able to lift nearly as much weight as you could have if you did bench press first, which means you’re basically wasting time and effort.

So this one is simple. Do the big complicated exercises before the small simple exercises.

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