Men’s Health Huge in a Hurry: Get Bigger, Stronger, and Leaner in Record Time with the New Science of Strength Training

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Men’s Health Huge in a Hurry: Get Bigger, Stronger, and Leaner in Record Time with the New Science of Strength Training

Paleo Diet for Strength: Delicious Paleo Diet Plan, Recipes and Cookbook Designed to Support the Specific Needs of Strength Athletes and Bodybuilders

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The ideal companion to Lars Andersen’s “Paleo Diet for Strength”

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Paleo Diet for Strength: Delicious Paleo Diet Plan, Recipes and Cookbook Designed to Support the Specific Needs of Strength Athletes and Bodybuilders

Serious Strength Training-3rd Edition

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You’ve put in the time, effort, and sweat to build a solid foundation, but you want more—more muscle mass, strength, and definition. Look no further. Serious Strength Training will bring your workouts and results to the next level. Tudor Bompa (the world’s foremost expert on optimal schedules for training), Mauro Di Pasquale (a leading authority on nutrition for strength training), and former bodybuilder Lorenzo Cornacchia have again teamed up to bring … More >>

Serious Strength Training-3rd Edition

Top Ten Physical exercises For Football Strength and Speed

Article by JERRI CRANE

Top Ten Physical exercises For Football Strength and Speed – Sports

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Way too many football players and strength coaches develop favorite lifts (usually one’s they’re proficient at) and stick to them no matter what. I’ve run into guys I trained having a decade ago and they are still doing the same workouts! I don’t mean exactly the same philosophy, I am talking about the particular same football workout! Same exercises, sets, reps and sometimes, sadly, weights.In the end have to rotate exercises constantly to prevent accommodation, we can’t just add any-old exercise and hope for the best. Plus, often, the exercises we hate the most are the type that us the most good. Many guys hate movements like lunges, but, if you want to get faster for football, you need to do them.Listed here are the top 11 Exercises for to Get Faster and Stronger for Football. Add these phones your rotation and work ’em hard.1. Deadlifts – Deadlifts are the King Maker…they might be more accountable for building football speed and strength than any other exercise.Deadlifts are ultra-important for many reasons:o They build tremendous starting strength. Many football players are woefully without a chance to get explosive and apply strength quickly.o Deads strengthen the Posterior Chain; building strength and power in the hamstrings, glutes, calfs, and the entire back (the muscles responsible for getting you faster for football).o Deadlifts, like Squats, build insane strength within the hips; the seat of power for football.o They build slabs of muscle. Nothing will make you grow out of your calfs for your traps like heavy Deadlifts.o The Deadlift can be very helpful for injury prevention. Some think that the moderate to high hamstring activity elicited during the deadlift may help to protect the Anterior Cruciate Ligament during rehab.Deads may be used as Max Effort, Dynamic Effort or moderate rep exercise. The classic 5 x 5 protocol applied to the DL can put more muscle in your frame than other exercises combined.2. Box Squats – Box Squats and Box Front Squats are essential for building tremendous leg strength and explosiveness while taking just about all stress from the knees. They are the cornerstones (along with deadlifts) associated with a football strength training program that can create a player stronger and faster for football.Louie Simmons of Westside Barbell Club, who’s club has done more to popularize Box Squats than anyone else in the usa describes the benefits of Box Squatting in a single of his articles:Many trainers have found that a lot of flexibility can be developed while box squatting: by going less than normally possible, by utilizing a wider stance.

You are able to isolate all the correct squatting muscles to take a seat extremely far back on the box. To take a seat back on the box to the extent that the shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, creating a tremendous stretch reflex.Box Squats eliminate many of the problems encountered when you are performing traditional squats. Gone are the knee problems associated with the knees traveling way past the toes. You’re also limiting the stretch reflex, so Box Squatting becomes much like a Deadlift in it’s ability to build explosive strength.Box Squats also teach an athlete to stay tight and explode up while using hips, hams, and glutes. This really is required for any sport that needs running or jumping…which is pretty much them all! They’re key for building football speed and strength.Some other huge benefits of Box Squatting include:o Less soreness than traditional squats, letting you recover faster and train more regularlyo No guessing on depth. Set this area to in which you wish to go and simply relax on it. o Box Squats can increase real-world flexibility. If you widen setup, push the knees out, and descend in check, you will develop excellent mobility and adaptability within the legs and hips.o Build tons of strength in the glutes and hips – important to blocking and tackling.Use Box Squats for either Max Effort or Dynamic Effort training.If you go heavy, either work up to a max set of 1 – 4, or do multiple sets of low repsIf using the Box Squat as a speed exercise, it is best to use bands or chains and go for 12 teams of 2 reps with 60seconds rest.This will be explained in the workouts section in which you might find a full time income, breathing example of sets and reps for that Box Squat (and all other exercises).3. Clean & Jerk – A few years back Olympic Lift-only training programs were all the rage. Then, they fell out of favor and on came the anti-Olympic lifting brigade. As always, and over-reaction short term and an under-reaction long term.The truth is that the O-lifts continue to be useful for football players and, should be included in your football strength workouts. The undisputed king of the O-lifts for athletics is the Neat and Jerk. It is a lift that builds toughness, identifies weaknesses, and requires strength, power and determination. All the traits a sports athlete needs!The C&J is similar to the Deadlift in it’s capability to point out weaknesses. Lifting huge bar in the ground to overhead requires strength in the entire posterior chain, plus the abs, shoulders and triceps. If anyone of these areas are weak, you will miss the lift.Some appear at first sight hard to teach however i can get a sports athlete doing cleans in a single session. Remember, the C&J (and just about any other exercise) doesn’t have to be done with a barbell alone. Using sandbags, barrels, dumbbells, kettlebells, a Stone Trainer, a thick bar or perhaps a Log is an excellent way to build real-world athletic strength and get around the technique issue. This sort of lifting may be used to build brute strength and also excellent conditioning and mental toughness.Grabbing a pair of DB’s and doing high rep or timed teams of the C&J is an excellent conditioning tool. I acquired this idea from a classic Louie Simmions article and it’s helped me and many of my athletes get in top condition, even when the weather prevents us from going outside. Plus, it helps build focus and mental toughness.If you are using the C&J for strength, stay with singles and doubles. If you would like conditioning, opt for higher reps or time your sets.4. Box Front Squats – Just like the O-lifts, people went crazy with the training of the posterior chain. Yes, it’s supremely important, however, many athletes and coaches went overboard, completely disregarding the leading from the body.An athlete needs strong quads for sprinting, jumping, and driving another human from their way. Many feared training the quads at all would result in them overpowering the hamstrings. This can happen when the hams are under-trained, but we can not permit the quads being weak either. Any imbalance, either way, will lead to decreased performance and possible knee injuries.I always loved Front Squats and believe they might be better than Back Squats for many football players, especially lineman. Getting the load held on the front from the body will build tremendous strength in the core, and also the entire motion is very similar to the motion of blocking.But, most guys I’ve seen can’t Front Squat to save their life. They’ve got more bad habits than Artie Lange. They push the knees way within the toes, don’t relax, and fall forward.Enter the Box Front Squat. Using boxes at different heights, and a soft box, allows the athlete to sit down back, stay fairly upright and drive through the floor, instead of just squatting down and up. It does place some of the stress on the glutes and hams, but leaves lots of work for the quads too.It is especially helpful to do your Box FS with bands or chains. This helps build amazing driving ability and also the power to simply run through people. Football isn’t the only contact sport…in soccer, basketball and hockey, what you can do to find the enemy out of your way on the way to the thing is essential.Keep reps low when Front Squatting. Use multiple teams of 1 – 4 reps, or use it as your Max Effort movement and work up to a heavy single.5. RDL – Romanian Deadlifts are an excellent assistance exercise for Deadlifts and Squats. They build muscle and power within the hamstrings and glutes and also hit the lower back quite well.The RDL is great for athletes because it is performed within the stance very similar to the “ready position” used is really many sports (hips down, knees bent, flat back…think a Linebacker or even the position of the body pre-jump). The romanian Deadlift is such an excellent to help you get faster for football it ought to be contained in the most of your football workouts.For a lot of athletes, the RDL is a far superior exercise towards the Straight Leg Deadlift. For anyone with a long torso, the SLDL can become a lower-back exercise and damn-near ignore the hamstrings. But, due to the hip position (traveling backwards) and also the intense pre-stretch from the hamstrings, the RDL is much better at working the PC.RDL’s can be done as your Max Effort movement, particularly if you do them within the Rack.RDL’s in the rack.But, their main strength is based on with them as an assistance exercise for Squats and Deads. If using them being an assistance, choose 3 – 5 teams of 3 – 8 reps.6. Rows – Too many football players and lifters focus a significant amount of on the pressing exercises and neglect the muscles from the back. This will result in injuries like rotator cuff tears, pec tears, and shoulder impingements. Worst than that it’ll also result in a crappy bench press.There’s in regards to a billion row variations, so pick 2 or three and set them in your training program. You can go heavy or reps, or both. If you’ve been neglecting your back, you should start off by doing twice as much back work as chest/pressing work!7. Side Lunges – The majority of us function not do enough training on lateral movements, which I find odd because so much of sports is played while moving from side-to-side. There are several explanations why most athletes avoid movements like Side Lunges:o Ego: Less weight (a smaller amount!) will have to be used, especially at first. o Pain: Side Lunges, despite light weight, have the potential to depart you with damn-near injury-like soreness, especially if you aren’t accustomed to doing them o Ego, again: You’ll never be able to slap on endless 45’s on this exercise, so most people will just steer clear of the hit for their pride.Lateral movements are answer to building football game speed.8. Dumbbell Incline – I’m hated for saying this, however i believe the Dumbbell Incline is really a far better movement for athletes than the Bench. Obviously, the bench press is a great exercise, but when you are looking at athletes, not Powerlifters, the Incline rules.The DB Incline a lot more closely mimics the road taken by the arms in many athletic movements such as blocking, punching, and in many wrestling moves.The incline can also be much better at developing the all-important shoulder girdle. It’s a nice compromise between the Overhead Press and also the Bench, allowing an athlete to hammer shoulders, pecs and triceps. Adding the Dumbbell Incline for your football strength program is an excellent idea, especially for lineman and Linebackers.For all those with shoulder problems, Incline can be a life-saver. After i had rotator cuff problems, benching even super light weights felt like I was being stabbed right in front delts! But, I had been able to keep doing Inclines as heavy as I could handle. When I fixed my shoulder problems, I returned to the bench and lost very little progress.The DB Incline can also be incredibly versatile; you can use it for Timed Sets, High reps, moderate reps, or you will go super heavy and treat it like a Sub-Max movement. If you’d really like a challenge, try doing a 1-Arm DB Incline, now that’s real “core” training!9. Sandbags – Lifting and carrying sandbags are fantastic ways to “bridge” the gap between your weightroom and also the playing field. Sandbags are excellent strength and conditioning tools for wrestlers, football players, and fighters. They’ll also assist with almost any other sport that requires strength, speed, and stamina.Sandbags shift and fight you every inch of the way. They never relent. Picking up and carrying or shouldering a sandbag feels a lot like wrestling a live opponent. While everything in the weightroom helps build max strength and speed, using sandbags will be a great compliment to your heavy training.There’s a lot of great resources on sandbag training, but I recommend you check out Josh Henkin’s sandbag training course.10. Prowler – The Prowler owns all when it comes to conditioning for football. It may be pushed and pulled for time, distance or speed. It can be loaded heavy or light. See where I am going with this particular?The Prowler is also great because you can use it laterally, which as I said earlier, most athletes neglect. So much of sports is played moving laterally, yet training that way is ignored.Make use of the Prowler as a finisher or on a non-lifting day as a way to condition. Because of the insufficient eccentric movement, the Prowler won’t cause much soreness, the industry huge advantage for athletes. One of the greatest issues when designing an exercise program for an athlete is how you can give strength, speed and conditioning their proper due without compromising any of the elements.Using the Prowler is simple, go light for time for recovery and GPP work. Go a little heavier for sprints and go heavy for strength work.

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JERRI CRANE

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The Basics of Strongman and Strength Training

Article by STEPHEN HILL

The Basics of Strongman and Strength Training – Sports – Other Sports

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If you want to go into competitive bodybuilding, you definitely need to consider preparing for it. One of the most effective ways of doing so is by strength training. It is not just simple strength training though but one that actually follows the strongman technique. Of course, before you dare try the more difficult routines, you have to get accustomed first to the basics. It is though the basics that you actually prepare yourself for the tougher routines ahead. If you dare skip the fundamentals and hurry to make it to the more difficult routines, you would only make yourself very liable to injury.When you engage in strongman strength training, you should try working out in a gym that is really complete with all machines and devices meant for developing your muscles. Of course, the muscles here should not be concentrated on the arms alone even if most of the times it is these that you would deal with. It is also important to develop the strength on your upper and lower legs. In fact, you would also need to increase the strength also of the abdomen area. To do this, you may also have to do some sit-ups and crunches.The golden rule before engaging in workouts such as strength training is to perform some low intensity warm-ups first. It is very dangerous to immediately start with the hard weightlifting routines since you may not be physically ready yet. If such is the case, your muscles would be in for a shock, which is definitely a potential for torn and damaged muscle tissues. If you want to avoid this, then you should make sure that your muscles are ready to do some heavy workout and this is done through at least 15 minutes of warm up. While you do your warm, you should also gradually increase the intensity so that your muscles could be better prepared for the more demanding routines.Strength training may deal with weights most of the time. However, you should also be aware that you also need to have some stamina. This can be improved if you do some light cardio. This means that you should schedule two or three early mornings for jogging. Once you have developed enough stamina, it would become easier for you to deal with more weight training. Aside from cardio being supplemental to strongman and strength training, it is also important that you explore the kinds of food and vitamins that would greatly help in muscle development. You must remember though that these are just supporting mechanisms. What is really more important is your dedication in making yourself one of the strongest in your locality, something that can only be done through frequent training.

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If you would like information about strength training and equipment please feel free to visit our website at ifsastrongman.com

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STEPHEN HILL

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www.smartermusclebuilding.com Most weight training supplements are bogus. However, in this video, Sean gives you 4 muscle gain supplements that are worth considering if you’re goal is optimal muscle growth in the fastest time possible. To learn more about Sean’s muscle building journey checkout the above URL. If you are a hard gainer, discover how you can build lean muscle fast without drugs or expensive muscle mass supplements. It is possible, no matter how many times you have failed in the past.
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Strength Training For Weight Loss Is Possible!

Article by Lynn VanDyke

Strength Training For Weight Loss Is Possible! – Health – Fitness

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Strength training for weight loss is not a tricky issue. Sure, it’s taken us women a few more years to wander over to the free weight section, but that’s because we tend to associate strength training with weight gain.

Yikes! Muscle bound men lifting extremely heavy weights and grunting. Not very inviting when you are looking to lose fat, drop weight and tone up.

So is it possible for us to strength train, gain muscle, and lose weight? It sure is. And here’s a tip…if you can count to 12, you can do it!

This article focuses on strength training for weight loss. It is designed to give you guidance so that you can develop your own strength training for weight loss routine.

Getting back to our strength training for weight loss article… you’re here because you are tired of all the mis-information being spouted by Joe Schmo and Suzie Smack. I’m glad you’ve found me and I’ll tell you why- strength training is the best way to lose weight and keep it off!

Let’s take a look at how the strength training for weight loss process works over and over again in thousands of women like us.

I started training with a client named Joan. She was your average, typical American woman. She worked full-time and had two kids in grade school. Joan’s schedule was packed with baseball practice and dance classes…for her kids…not her.

She rarely had time to work out, and honestly if she had some free time she certainly didn’t want to spend it sweating and losing her breath.

Over the years Joan gained 45 pounds. She used to workout at home a few years ago and even bought a treadmill with every intention of using it. And she did, once or twice. Now it takes up space and gathers dust.

I asked Joan if she would be willing to do the following:

– a strength training for weight loss program

– set realistic and tangible goals

– and count to 12 a few times a week.

She looked at me with an arched brow and said, “Sure.” So begins a strength training for weight loss success story. Strength training for weight loss is simple and effective.

We began by measuring her fitness levels.

It was essential for us to see exactly where Joan was starting from because in a few short weeks, she was going to notice big time changes.

I wanted her to see first hand how successful she was about to become by strength training for weight loss.

Armed with her fitness levels, Joan set her realistic and tangible goal to lose 10-15 pounds by summer. That meant we had two months to drop 10-15 pounds in a safe way.

No problem. We developed the correct strength training routine for her, and she was off!

–Joan’s Strength Training For Weight Loss Plan–

Joan worked with weights 2 days a week and cardio 3-4 days a week. She was instructed to keep a log of her workouts and to check-in.

Joan worked her muscles the proper way for weight loss. She worked her entire body for the next two months.

Each set was 12 repetitions long. Her total workout time was less than 60 minutes 4-5 times a week. Her cardio was a mix of interval training and incline walking on her existing treadmill.

In addition to her treadmill, Joan worked out using only free weights and a stability ball. She did some running outside too. All in all, Joan spent less than $ 200 to get her new body and new outlook on life.

She reached her goals by summer. Simple. And you can do a strength training for weight lost routine too!

–Recap And Roll!–

Strength training for weight loss adds a nice layer of pure muscle. Lean, toned muscle. This lean muscle devours calories. Even at rest!

The more muscle we have, the more calories our body uses. The more calories our body uses, the more weight we lose. Easy!

Remember-

+ Measure Your Fitness Levels

+ Work each muscle group several times/week

+ Do sets of 12 repetitions or pick another method that suits you better.

+ Set realistic, tangible goals

+ Log Every Workout!

+ Stick with it, even when you don’t want to. Make a promise to yourself that you will begin to workout. If after 5 minutes of working out you still want to quit, then by all means take a rest. I can almost guarantee you that you will continue on!

About the Author

Lynn VanDyke is a master trainer and nutritionist focusing on straight-forward fat loss workouts. Her wildly popular ebook, Melt the Fat is available for immediate download. Bonuses are being offered for a limited time only. Learn more about Melt the Fat at http://www.melt-the-fat.com

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Lynn VanDyke

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Kettlebells for Sale Utilize for Boxing Strength Training

Article by Oscarlyn Babasa

Kettlebells for Sale Utilize for Boxing Strength Training – Health – Fitness

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There is a persisting debate raging now for those who are enchanted in boxing strength training. Which do you consider is the best tool to use, a pair of dumbbells or a cheap set of kettlebells for sale? You will discover people that maintain unalike thoughts on this matter, yet the truth is that when you’re searching for the most efficient and impressive arm for your arsenal, and you can’t get incorrect getting a pair of kettlebells.When people are using kettlebells for sale, you will be incorporating several different muscular tissue groups. The broader than habitual handle, as well as the inconsistent weight balance will force them to work tougher than average. The innovation of cheap kettlebells leads to anyone being able to alternate and pull their wrists while holding them. This permits an individual to execute many compound exercises like the classic snatch or the clean and press, together with other more complex muscle builders like the Turkish get up, single legged squats and deadlifts, reverse rows and many more.Now you may be speculating why this is so essential for boxing strength training. For one good thing, people will be spending fewer time working out because they are efficaciously proposing multiple muscle groups. More essentially, though, you are training your body using kettlebells for sale to act together as one functioning unit instead of a series of diverse muscle performing biceps curls and triceps kickbacks that do not interpret in the athletic field.Utilizing even a pair of affordable kettlebells will as well permit people to boost their overall wellness level as well as their stamina. Taxing so many muscles so efficaciously instantly will emphatically push their cardio, and of course, this is really important for boxing strength training as well as comprehensive training for boxing likewise.So regard the debate answered then, purchasing a set of cheap kettlebells for sale is far superior compare to training using dumbbells. For boxing strength training, people won’t ascertain a much effective as well as competent tool to use than the kettlebells.

About the Author

Just check out the article at Adjustable Kettlebells versus Dumbbells which reveals the honest truth about the bizarre claims made by kettlebell marketers.

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Oscarlyn Babasa

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Strength Training Workout: Simple Routines For A Better Body

Article by Wailes Dattilio

Strength Training Workout: Simple Routines For A Better Body – Health

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Lifting weights workouts generally obtain related to bodybuilders, athletes, as well as other much talked about people today. Whenever the fact is lifting weights is usually a beneficial workout for all. This physical exercises are usually not designed to be the least complicated to operate, nevertheless they are proven to be that is useful.

Exactly why strength-training exercises are generally a lot more powerful compared to additional routines is definitely that you are essentially driving one’s body for you to put in extra power and complete a lot more perform in comparison with it really is normally work with so that you can. This kind of coaching not merely enables somebody to build more muscular mass and appear greater, however it enables those to drop hundreds of extra few pounds likely and so desperately hunting to get rid of. A majority of these exercise sessions incinerate calories with a more achieable rate as compared with other people who simply apply high energy coaching (such as) as their own primary training technique.

Lifting weights physical exercises are usually not less difficult as compared to various other exercise routines; in reality, they may be much harder. Even so, by using added issues appear better gains in addition to upgrades. If you are planning to shed pounds and get around greater contour you then desire to look at a good strength-training work out. If perhaps prepared around an ideal way, strength-training exercises have been observed of showing superior results in comparison with fitness centers plus health night clubs. You can start with a slow-moving stride with a training regarding a couple days to weeks each week as well as slowly but surely build up physique energy to allow for your 5-day muscle training time. To get superior effects, observe a complete human body exercise routine session, three times each week. Including just about all amount of resistance workout routines, this place too need to be gradually integrated into ones workout program to get continual in addition to personal injury free of charge fat loss. Many of the most essential physical exercises that cover your strength-training work out involve backside routines, shoulder exercises, chest muscles workouts, and also knee workout routines. Most of these main exercises will continue to work your complete system, release far more androgenic hormone or testosterone, along with allow you to not merely receive healthier although slim down too.

Women and men respond really otherwise so that you can a majority of these exercises. Males could possibly get bigger muscle tissue as well as women will miss the excess weight and acquire the toner body. For the people ladies who are frightened that they may obtain cumbersome; do not be anxious the body will not likely raise large muscle mass or even glance unnatural throughout anyhow. Actually, women can reap the benefits of your thinner in addition to slimmer physique and should have the physique they’ve already generally sought-after. Strength and strength exercising tend to be vital components of an efficient entire gents exercise program and still provide many different positive aspects. Creating muscle mass power elevates your overall fitness level, lowering unwanted fat, boosting your metabolic rate plus enhancing your chance to execute many chores. This kind of sequel by all of our sequence in Weight training Workouts are going to be focused on the importance of needing a great coaching routine.

Weight training physical exercises may be used to be able to assorted health amounts and is also suitable for starters or a pro. Any well-formulated exercise program must if possible consist of bodyweight exercises just like pull-ups, dips, push-ups, plus squats in addition to dumbbell physical exercises, challenge band instruction, stability soccer ball work outs plus human body watering hole weight training regarding greatest outcomes. Blend diverse routines to help overall tone in place any kind of or perhaps each part of the human body including abs, biceps, returning, breasts, forearms, muscles as well as triceps.

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Will you be trying to find a lot more on benefits of strength training? Pay a visit to Wm V. Stephenson’s blogging site now for much more information and facts on strength training and conditioning instantly.

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Wailes Dattilio

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Personal Trainers NYC Clarifies Definition of ‘strength Training’

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Personal Trainers NYC Clarifies Definition of ‘strength Training’ – Health – Fitness

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A trend towards minimalism and ‘old school’ training methods has brought strength training back into vogue even for the non-athlete and is an integral part of successful training methods of Personal Trainers NYC. In order to understand the benefits of strength training and the reasons for its efficacy, it is important to first understand the proper definition of what strength training is.

The common misconception amongst many who participate in an exercise program is that when ‘strength training’ is referenced, it is being used as a generic term synonymous with ‘resistance training’ or ‘weight training’ or any similar words used to describe any type of general exercise that employs the use of an external load (dumbbells, barbells, bands, cables etc). This misconception is further propagated by inexperienced personal trainers, popular fitness media personalities, magazine writers, and even doctors and physical therapists whose knowledge of exercise was garnered mostly from the shallow pool of knowledge the commercial fitness industry was based on, and not one specifically based on fundamentals of muscle physiology, biomechanics, and the increase of human performance.

As any legitimate strength coach, competitive lifter or athlete that has trained to enhance his performance knows, this generic concept of strength training could not be further from accurate. In exercise science terms ‘strength training’ specifically refers to applying stress to the body in a method designed for increasing force output- how much force the body’s muscle system is capable of generating, as measured and expressed usually by 1 repetition maximum or a series of repetitions with a very high estimated percentage of 1 repetition max.

Now how does this apply to the general population, someone that is not a competitive athlete or lifter? The answer is multi-fold. First and foremost, maximal strength (force output) is the only aspect of fitness that has a positive effect on every other aspect of one’s fitness. Increased strength improves your muscular endurance, it improves your cardiovascular capacity, and when achieved properly through the use of full range of motion compound exercises (the type most people are sadly completely unfamiliar with) it increases one’s flexibility and mobility as well. Further, it is simply hard to imagine anyone of any population that would not want to be stronger and the simple benefit of this is readily apparent in everyday life.

The other more overriding factor for the importance and efficacy of actual specific strength training in the general population is a bit more complicated scientifically and has to do with the actual adaptive response muscles have to strength training. Training for strength causes an increase in myofibrillar hypertrophy. What this means is that the number of myofibrils, the actual contractile units in a muscle, increase as a result of the training. Increasing the number of contractile units allows more force to be generated. The greatest myofibrillar hypertrophy is induced by lifting heavy weights over multiple sets of low reps -5 or fewer repetitions and 3 to as many 10 or more sets.

Body building protocols which prioritize mass and size gain aim to induce sarcoplasmic hypertrophy. Sarcoplasm is the fluid-like filler of muscle cells. Increases in sarcoplasm and therefore muscle size and volume result from training with moderate weights in a medium set and rep range, 6-12 reps and usually no more than four sets.

High rep low weight training, sets of 12-15 and beyond, is inefficient at best and largely ineffective except for burning calories and inducing some fat loss when accompanied by a sensible diet because of the resulting calorie deficit. This is because the stress applied in this type of training is not great enough to induce significant myofibrillar or sarcoplasmic hypertrophy, and most adaptive response of the muscle body ceases to occur within several weeks of beginning training. Some progressive increase in load on a high rep protocol can continue to increase some adaptation, but this will become incrementally less and less as training continues.

So a strength training protocol will deliver the results most clients’ male, female young or old desire: Aesthetically a physique with more prominent firmer muscles that aren’t excessively large, and the addition of greater strength, stamina, mobility and overall health. Depending on the individual needs of the client, training protocols can be adjusted by an Personal Trainers NYC and other methods utilized, but it is clear to see why a basis and emphasis on ‘strength training’ is highly important and in its absence any other training methods will be compromised in their efficacy.

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Core Strength Exercises for the Serious Athletic Woman

Article by Rod White

Core Strength Exercises for the Serious Athletic Woman – Health – Fitness

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Decreasing in numbers are the part-time powder-puff gym girls. Women are increasingly moving from light cardio workouts and easy resistance training in the gym to high-intensity circuit training. More serious female fitness buffs are even jumping into power exercises and tackling jerks, snatches, squats and presses. Women may be participating in more extreme weight training due to a competitive factor through sports, or because they are taking on more challenging careers such as the military, firefighters, police force, etc.

However, due to the structural differences in a female’s anatomy, the need to focus on building core strength is even more vital than their male counterparts. In order to maintain proper frame support, good posture and protection from injury, a serious female athlete needs a strong core for executing such demanding strength training exercises.Strength Training Exercises and the Core

Core muscles are those that stabilize the trunk of your body while you are making other movements. Therefore, core muscles consist of the abdominals and back muscles. Many people focus exclusively on ab workouts when core training.

However, a good abdominal workout can be achieved through strength training exercises, thus providing you with both benefits at the same time. The reason for this is that most power exercises utilize core stabilizing muscles which are, therefore, worked as well during strength training.

Here are some of the best strength training exercises for athletic women to use to achieve a strong core:Ab Exercises

Although core strength can be better achieved through other strength building workouts, some specific ab exercises are beneficial for sculpting your abdominals into a nice six-pack. Since most women desire a sexy, washboard stomach, included are a couple of good ab-specific exercises for this purpose.

Crunches – One of the staple ab exercises, crunches are good for ripping the abdominals. While laying on your back, cross your arms over your chest and bring your knees up as you raise your upper body. Touch your knees to your elbows, release and repeat.

Planks – Planks are a go-to total core strengthening exercise as there are several positions, each working a different part of your abs or back. The classic plank is completed by starting in a pushup position only you rest on your forearms and toes. Push yourself up onto your forearms with you back straight and parallel to the floor and hold for at least 30 seconds. You should eventually achieve maintaining a plank position for 2 or more minutes. You can strengthen oblique muscles by doing a side plank or one-handed plank and develop back muscles via the straight-armed plank.Pushups

Pushups should always be included in a core strength exercises. Not only are they good for building your core strength, but they will increase your upper body strength as well.

With your back straight, contract your abs as you raise yourself up until the arms are fully extended. Lower yourself back down until your chest is almost touching the floor and repeat.Overhead Press

Pressing weight overhead requires a great deal of support from your lower back as well as your abs which work to stabilize your core during the movement. If you perform overhead presses correctly with your back slightly arched and contracting your stomach as you lift, you will build a good core foundation through this strength exercise.

You should begin with a barbell weight you are comfortable with before increasing to heavier amounts.Squats

Squats are another strength training exercise that benefits the core muscles as well as your lower body. When performing squats, keep the back slightly arched and focus on contracting your abdominals. Doing so will strengthen both sets of core muscles and add stability to your trunk.

If you’re just beginning, complete squats without weights by wrapping your hands around the back of the head and squat down until your thighs are parallel with the floor. You can then move to squatting with dumbbells and then onto barbells.

http://www.muscleprodigy.com/core-strength-exercises-for-the-serious-athletic-woman-arcl-2159.html

About the Author

Rod White is a writer of http://www.muscleprodigy.com , an Everything Guide to Health, Fitness, Training, Muscle Building, Nutrition, Sports, Lifestyle and more!

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Rod White

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