Picking the Best Abdominal Workout For You

Article by Roberto Sedycias

Picking the Best Abdominal Workout For You – Health – Fitness

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When people want to lose weight around their stomach, the first thing they think about is finding an appropriate abdominal workout to suit their style. There are many to choose from and you can pick either one or two or even a couple to incorporate into an exercise routine. When you are looking for a workout for your Abs, pick one that you will likely have more luck sticking to, and even one that you enjoy, to keep your success rate high.

An often overlooked AB workout that is simple and easy is the basic sit-up. It may seem old fashion but it has been tried and tested and it works! For the proper way to position yourself into the sit-up you need to begin on your back and have your feet firmly positioned on the floor. Lift up your knees while keeping your feet on the floor. Cross your fingers together and rest them behind your head, you will provide support to your head using your hands. Keep your elbows in and your head straight.

When you are ready, raise your head until you reach a thirty degree angle. When you do reach that point, stop and pause, at this point you can count to five or ten and then release slowly and lower yourself back down. For beginners a nice number to try is two sets of 8-12. For Intermediate you can try two sets of 8-12 and for the more advanced workout it is best to do two sets of 15-20. The simplicity of the common sit-up is so easy that it might fit well into your daily routine, it also costs nothing and once you get used to it, it is not too hard to do. The long term benefits will be more defined Abs and a smaller waistline.

If you`re searching for a more advanced abdominal workout, then you can try the abdominal crunch. For this activity you will want to get into a similar position as the basic sit-up, the only exception is that your feet are up on a right angle and your shoulders stay off the ground. This workout is intense because you`re always keeping your Abs moving so there is no break for them. To begin the exercise your elbows will push forward and touch your knee caps, they will touch, hold and then release slowly. This workout is also free and can fit into your routine, it is however, more intense than the regular sit-up.

Many people bring machines into their fitness world. There is the AB roller which is quite common and has been around for years. You lay down into the machine, move your arms up, rest your elbows on the pads and roll forward. Your workout is based on the slow rolling movements you do and the slow release position as you roll the machine back down. For beginners you can try doing two sets of 10-12. Intermediate can try three sets of 12-15 and for advanced people, you can attempt three sets of 15-20.

You can also try an AB weight machine at a gym. This is where you sit on a seat and place your arms and elbows on the sides. You will use your arms to pull down the machine and pull it forward. The weights you choose can vary and you can build up resistance and change the weight as needed. When you find the abdominal workout that works best for you, your stomach will show you the fruit of your labour!

About the Author

You can have access to articles about health in portuguese language from page Health Roberto Sedycias works as IT consultant for Polomercantil

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How Elliptical Machine Workout routines Can Assist You

Article by Doan Eschmann

How Elliptical Machine Workout routines Can Assist You – Other

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Many people surprise how elliptical gadget workouts can assist them. There are lots of benefits of elliptical machine workouts that may not only allow you to get into form, but additionally encourage the most unenthusiastic person approximately exercising. Elliptical machine workouts have many benefits, and in contrast to the usage of weights and different types of workout equipment, elliptical gadget workout routines are a lot easier on the body. Elliptical device workouts do into require any different equipment, talent or health requirement, which makes elliptical device exercises universal. As a result of this explanation why on my own, it’s now wonder that elliptical gadget workout routines are turning into so popular.

One of the most biggest features approximately elliptical gadget workout routines is that they’re low impact. This takes a large burden of strain away from your workouts and also is helping elliptical system workouts more user friendly. As a result of the low impact, elliptical system workout routines are very secure, as there is a very low likelihood that you are going to no longer injure any a part of your body. That is especially useful for people who are new to workout and aren’t in full workout form, and this makes elliptical gadget workouts person friendly for older elderly adults. It may be sudden to a couple, however as a result of the low impact, elliptical gadget workouts in reality can burn extra energy then form doing regular fitness routines. This can help you achieve your fitness goals at a more speedy rate.

Every other good thing about elliptical device workouts is the lower perceived exertion that you feel after a workout. This will likely mystify some, on the other hand elliptical device workout routines really do seem more straightforward and you’re operating just as arduous as when you have been doing any other workout, if not harder. Elliptical machine exercises accomplish this as a result of they replica the natural movements of your body. Via doing this, elliptical machine workouts appear easier making it more straightforward to offer a difficult exercise with out it feeling find it irresistible is so hard. There’s a caution element to this however. You must take into account that to not over strain your body. Some elliptical system workout routines seem quite simple as a result of a few machines supply a decrease impact then the typical machine. For this reason, you want to you’ll want to stay your elliptical gadget workout routines at a reasonable degree and time period. This will likely help you not work your frame to laborious and over pressure it.

Depending on what form of gadget you might have, you can make your elliptical gadget workouts into full frame exercises. It is a nice receive advantages, and although no longer all machines supply an entire body workout, elliptical machine workouts nonetheless provide the highest calorie burn within the shortest amount of time. So regardless of what type of system you may have, your elliptical device exercises can also be performed quickly while still keeping up effective results.

Elliptical machine workouts also supply interval training. With elliptical device workouts you’ll use other resistance levels and infrequently even different elevation ranges to switch your workout. This assist you to construct and lower other exercise challenges to your elliptical machine workout routines which makes elliptical machine exercises simply customizable. As you’ll see, elliptical device exercises are easy and be offering many advantages that different workout machines and health systems don’t offer. Elliptical gadget workouts are great for every age, fitness ranges and body types. On account of all the nice features and advantages that elliptical machine workout routines supply, it is no marvel that elliptical machine workouts are becoming so popular.

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If you need more data about ab workouts, pay a visit to “Marielle W Wasden’s” internet site forthwith.

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Doan Eschmann

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CLICK Here →: howgainmuscle.org It is a fact that we all want to gain muscle as fast as possible. In this article I will discuss bodybuilding workout routines that has been proven to increase your muscle mass the fastest. All of the guys that goes to the gym for the main goal of improving their physique goes to great lengths to ensure that they gain muscle as fast as they can. They buy themselves all the expensive meal replacements, supplements and energy drinks. They do their weight training exercises with all the sophisticated machines available at the gym, but they miss one big thing. All these expensive meal replacements, supplements and sophisticated gym machines are useless if you do not follow bodybuilding workout routines that enables you to grow muscle fast. The routines that I am referring to here is all grouped together. They are called compound exercises. Compound exercises uses more than one muscle group to complete the exercise. Thus they stress more muscles than exercises that only uses one major muscle group. If you do compound exercises with free weights you will even grow muscle mass faster. The reason for this is when using free weights you will need to guide and stabilize the weight yourself, where machines guide and stabilize the weight for you. Thus you will stimulate even more muscle growth when doing bodybuilding workout routines with free weights. I do not say that using machines to do your exercises are bad. Machines are great for fatiguing an …

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2 Best Strength Workout Routine

Article by Carl Lewis

2 Best Strength Workout Routine – Health – Fitness

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The two strength workout routine I am giving you guys today are a couple of old school strength workout routines the first is designed for only one day a week and the second is a four day programme but before I give you the programmes I will just say a little about strength training.

In any programme where your main aim is to gain strength you will find yourself lifting heavy weights, this will mean to lift more weight the amount of reps performed in each set will need lowering so you can lift the maximum possible weight.This will mean less reps anywhere between 1-5 reps I tend to stick to between 3 and 5 reps if I am doing a strength workout routine, also I tend not to bother with cardio when doing these sorts of routines, the reason being when you lift such heavy weights you burn huge amounts of calories anyway and you continue to burn them for a long time after you finish training as your body uses a lot of energy to return your body to its pre-exercise condition. Although you might not think so at first when you learn a little about it you will realise strength workouts can be an excellent way to lose weight as well.

Anyway back to the workout routines first up is the one day programme so here we go.

Strength workout Routine 1:For each exercise perform just one set bear in mind this wants the heaviest you can lift causing you to fail on your final rep

Squat: 3-5 repsDeadlight: 3-5 repsBench Press: 3-5 repsMilitary Press: 3-5 repsBent Over Row: 3-5 repsDumbbell Curl: 3-5 reps

This routine only wants to be performed once a week and you should see good strength gains.

Strength workout routine 2:

MONDAY

Bench Press: 3-5 reps 3 setsMilitary Press: 3-5 reps 3 setsBent Over Row: 3-5 reps 3 sets

WEDNESDAY

Squat: 3-5 reps 3 setsRomanian Dead lift: 3-5 reps 3 setsDumbbell Lunges: 3-5 reps 3 sets

FRIDAY

Decline Dumbbell Triceps Extensions: 3-5 reps 3 setsSeated EZ Bar French Press: 3-5 reps 3 setsBarbell Curls: 3-5 reps 3 sets

SUNDAY

Calf Raises: 15 reps 3 setsHanging Leg Raises: 15 reps 3 sets

Both of these workout routines will be great for increasing strength obviously the first is only a day long and I wouldn’t advise repeating it more than once a week but never the less it will fit in nicely with your normal routine the second however is over 4 days and is a full body workout so you would need to do nothing else with it and in fact as well as gaining a good amount of strength I will guarantee you would lose a good percentage of body fat.

I would advise doing either of these routines for about 4 – 6 weeks then it would be best to change to another routine the reason being it is always good to keep your body guessing even if its just mixing the excercises or the days up hope you found these useful.

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Hope you liked this click the link for more training routines

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Carl Lewis

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** Thank you Lord for all the blessings** Full Blog on here blogs.myspace.com Exercises Two Arm Ab Wheel Roll out Variation Sledge Hammer One Arm Ab Wheel Rollout One Arm Pullups Pin Squats Ring Pushups Boxing Band Pulls Swiss Bar Bench Press Hill Sprints Trap Bar Deadlift Weighted Dips Floor Press Plyo Pullups Zercher Squat Bench Press Baseball Pullups Manta Ray Box Squat One Arm Dumbbell Bench Press

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Circuit Training Basics – Crossing an Intense Weight Workout With an Equally Demanding Cardio Routin

Circuit training is one good way to engage in a workout. Since it is a mix of an intense aerobic exercise and resistance training, it is a good weight workout that is also great as a cardio. With this activity, you not only get to buff up your muscles, but you also get to toughen up your heart.

Usually, sessions are held for small groups. Since it contains a high intensity routine, it is somehow in need of closer supervision, so no one will be in danger of over exerting his or her body. Every session is very short; sometimes it can even be done in under a minute or maybe just fifteen seconds so you can quickly proceed to the next activity without pausing to continue the next equally demanding workout.

Other benefits of circuit training are:

1. It is a great way to change your boring, daily routines by livening things up a bit.
2.

It is an ideal workout if you are always on the go and busy with everything. It takes up very small amount of time but with a very demanding and intense.
3. It is very lively, with a wide variety of energetic routines, you are guaranteed to not get bored.
4. It allows you to opt for an intensity that suits your capabilities and level so you will not be overworked, but can still enjoy the group setting.
5. There are numerous circuit training DVDs available that you can easily access so you can do the workout anytime you feel like it.

Circuit training only requires you to work out some twenty to sixty minutes weekly. Like mentioned earlier, it is very friendly for those with tight, busy schedules. It is also equally attractive for those who want to burn calories instantly since it boasts of success rates of 544 calories per hour burned for a person weighing 150 pounds and up to 726 calories per hour for an individual weighing 200 pounds.

Gym Workout Routines

If you happen to ask anyone in the gym: what’s the most vital factor about their exercises the reply would undeniably be – having good gym workout routines!

Nevertheless, if you’re a person who still doesn’t have an idea of what gym workout routines are all about then you’ve come to the right place! I am going to give you two examples of good gym workout routines and these routines are meant to be done on a particular day of the week i.e. you do this routine every Saturday or Friday.

Example One: Workout Routine For Chest

This kind of routine is known as a split routine; where you work on one part of your body on different days of the week. For example, work your chest on Fridays and legs on Tuesdays, etc.

•Warm up for about 15-20 minutes either on a treadmill, an elliptical cross trainer, or a rowing machine. This helps gets your muscles heated up for better growth

•Start off by doing Bench Presses.

Aim to finish 3 sets of 8-12 reps and rest for at least 1-2 minutes after each set

•Next move on to doing Incline Bench Presses. Aim to complete 3 sets of 8-10 reps and rest at least 1-2 minutes after each set

•Now you are going to do Decline Bench Presses. Aim for the same completion as Incline Bench Presses with the same amount of resting time between sets

•For the last bit of the routine you are going to do the same thing for all sets but this time instead of using barbells you will be using dumbells. So you’re going to end it with 1 set of 8-12 reps each of Dumbell Bench Presses, Incline Dumbell Presses, and Decline Dumbell Presses

Example #2: Routine for Chest and Triceps Workout Day

This routine is something like a total body workout routine where you work two body parts a day.

This allows you to have more rest days.

•Warm up for 15 minutes

•Bench Press (Flat) – 3 x 10-12 reps

•Bench Dips – 3 x 12 reps

•Incline Bench Press – 3 x 10 reps

•Lying Dumbell Extensions – 3 x 10 reps

•Decline Bench Press – 3 x 10 reps

•Two-arm Lying Dumbell extensions – 3 x 10 reps

To Wrap It Up

Knowing what you’ll be doing in the gym that day is essential. You need to know which muscles you plan to work on and what sort of workouts your body can take. Gym workout routines play a vital role in achieving your fitness goals.

www.FatX101.com This is another video workout addition to my Bonus Fat Burning Workout Series. Most people go to the gym and are confused about training and exercise. They walk around aimlessly. This metabolic boosting fat burning workout will help. This routine is a basic workout you can do at the gym that targets your full body and only requires basic gym equipment that will get you fast fat burning results. It’s an easy yet effective gym training program that will give you great workouts. Take things outdoors and change things up, check out this workout http This gym workout was filmed at One on One Fitness Center in Rosemead California. If you’re in the Los Angeles area and you’re looking for a great gym, and you want fast results, stop by and check it out. If you’re in the Pasadena or Los Angeles area, I’m available for private fitness training and coaching. Fast results are motivating and fast results is what I’m good at getting. Start your training and workouts today! A better body with less fat and more muscle will soon be yours. Coach Rollie Fat X 101 For( Mixed Martial Arts) MMA news, MMA gyms, MMA techniques and MMA events in Los Angeles, check out www.ChingasosMMA.com

Eight Week Workout Program – Shaun T Insanity

Shaun T Insanity is an eight week workout program designed mostly with a cardiovascular style approach though it does include strength and power training to help build lean muscle and definition.

The program starts right out of the gate with a fit test to help you determine your current physical level. You perform 8 different moves and record your repetitions. You repeat this video several times throughout the eight week workout program and then you do it once more at the very end.

Most people that try Shaun T Insanity are surprised that the warm up itself doesn’t seem like much of a warm-up, it’s more like a workout itself. Though, it’s good to have a straight forward and fast approach since this is only an eight week workout program. You won’t be standing around and just simply going through the motions.

Basically, the first month is broken into four repeat weeks where you switch out a variety of 5 DVDs and perform them in different order each week.

Then you get a one week “recovery week” to build core and balance. Then you end the eight week workout program with a final 4 weeks of MAX training which is where the real work comes in.

Month one is more about conditioning and getting your mind/ body prepared for the second half. The program will get about 15-20 minutes longer and the moves become much more challenging and fresh. I suppose with the recovery week you could almost call this a 9 week workout program but the core of the program is based on the month one and month two workouts.

The idea with Shaun T Insanity is to push as hard as humanly possible, beyond just what the body says, but more with the mind. Each workout should feel as though it’s the first time through.

Each week will get easier as you adapt so pushing harder is the only option to get better results.

Shaun T’s eight week workout program is not a joke, there is no additional equipment besides your own body, gravity, a DVD player, the eight week workout program itself, and the will to push.

Shaun T Insanity comes with a companion nutrition guide which has you pick from meals to eat 5 times a day. There really are no snacks; each meal is a decent meal with a balanced approach at nutrition.

You will need every bit of food energy you can get because Insanity will not back down; it only gets harder as the 8 weeks progress. It’s been said that some people burn between 700-1500 calories in a single workout.

Shaun T Insanity is a straight up hard core approach as an eight week workout program with a 9th week to “recover” in between. Don’t attempt this program if you are not already in decent shape, have some knee or hip issues, or have a hard time with high impact workouts.

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Workout Routines

Instead of going to a gym or paying for a trainer, you create your own daily exercise workout. This can be done in conjunction with another form of exercise, or you can use your free exercise routines as your only form of exercise. The best thing about creating your own free workout routines is that you get to choose what exercises you will do. You can pick the exercises that will be most beneficial.
Exercise Plans And Goals

Once you know the type of exercises you want to include in your exercise routine, you should write them down. People who write down things are more likely to stick with what they have planned. An exercise book (or computer file) can be of great benefit for people who wish to follow a daily exercise routine. Use it to record:
Your goals. Do you want to lose weight? How much weight do you want to lose? Do you want to improve your capacity for exercising? Write down a number of goals if this is appropriate.
Your motivation. Put something in your book that motivates you. Maybe it is a picture of you when you were thinning. Maybe it is a picture of a body builder. Maybe its a picture of your children to remind you that you want to be there for them when they grow up. Or maybe its just an inspiring quote.
Your exercise routine. Write down your planned exercise routine.
Your daily statistics. Write down what you did each day, how you did and how you feel. This is very motivating as you will be able to see how your fitness levels are improving.
Daily exercise tips. Write down any tips you read about or hear on television, radio or from friends.

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Circuit Training Workouts, Circuit Training and Circuit Training Workout

Article by Allen Knight

Circuit Training Workouts, Circuit Training and Circuit Training Workout – Health

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(go through complete circuit as soon as OR pair work outs for two-three sets ahead of transferring on): go through the circuit as numerous occasions as sought after OR as prolonged as time allows (twenty five minutes max): emphasize exercises requiring a lot more muscles and enable you to use far more weightComplete Body Sample Work outSquat OR Leg press …. superset with …… Dumbell Shoulder pressSplit Squat or Lunge… superset with Dumbbell Chest PressPhase-ups… superset with Mountain ClimbersRestrict stomach perform to 10-minutes every other day as your time is a lot greater invested training greater muscle tissues OR carrying out “intervals” to enhance metabolic rate and expend a lot more energyINTERVALS (twenty minutes whole time)* difficult action followed by durations of a reduce intensity* intervals enhance metabolic rate &amp aid make coaching sessions go by a little faster* on stationary cycle: warm-up for 5 minutes, then go difficult for 30s and sluggish for 60s, repeat 6 instances, cool down for 5 minutes* sprinting: warm-up for five minutes operate tough sixty seconds, relaxation sixty seconds, repeat 5 instances, cool down 5 minutesDietExcess fat reduction via a blend of exercise and calorie restriction is necessary for ideal abs. This signifies much more energy goes out than comes in and that need to lead to a reduction in body excess fat. If it had been only so simple! Right here are some far more state-of-the-art guidelines…* Subtract about 200 to 500 calories every day dependent on your existing caloric intake. The calories need to arrive solely from carbohydrate resources, ideally basic carbohydrates (sugar and processed breads, and so on.).* Minimize your intake of unnecessary fluids these as pop, alcohol, and sugar-packed juices. Enhance your water consumption (3L for every day) and eliminate all sources of fluids that have calories. Get your vitamin demands by means of meals resources and supplementation.* Do NOT starve your self simply because too much caloric restriction may possibly lead to a reduction in the metabolic fee and the entire body will adapt to store fairly than expend electricity.* When trying to lose weight, sustain a protein consumption of 1.2g/kg to stop the loss of lean physique mass (muscle mass).* Record your meals intake in a diet plan log. This will support you change your nutrient proportions and caloric intake.* Base good results on skinfold measurements and body composition analyses, not on the studying from the bathroom scale!* Contemplate a consultation with a registered dietician to figure out a specific diet to help meet your training objectives.Most individuals start off their kettlebell training careers by understanding the standard work outs – like the swing and the turkish get up. But, unfortunately, boredom seems to be a typical theme – even even though the consciousness exists of the want to repeat and function on the same moves, the exercises grow to be stale and motivation wanes generally following a time period of four weeks or so on the exact same software.BTW, this is the specific encounter I had when I initial started out my kettlebell instruction – I was acquiring great final results, but I was doing the identical darn thing each and every day and was getting bored out of my thoughts!!Circuit Training Workouts

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Really like operating out and supporting other folks to get suit.Circuit Training Workout

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Allen Knight

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Weight Loss And Workout Go Hand In Hand

Article by Trevor Dalley

Weight Loss And Workout Go Hand In Hand – Health – Weight Loss

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There are many things that you can do to lose weight but not all of them are healthy or effective in the long run.

Weight loss and workout plans, combined with eating the right kinds and amounts of food, will insure that you lose weight in a healthy way.

How to eat right is also customizable to your lifestyle.

But the other crucial factor to losing weight is some sort of exercise so that you end up burning off more calories than you take in.

What most people usually have the hardest time doing is working out on a regular basis due to lack of time, lack of willpower or lack or money (for a gym or training equipment).

But there are ways to bypass these obstacles.

If lack of time is your problem, figure out a way to incorporate a weight loss and workout session into your daily routing.

Can you walk or bike your way (or part of your way) to the office?

Can you clean your house more vigorously?

Can you run up and down the stairs when commercials are on during your favorite TV shows?

With a little imagination, you can come up with some ideas that will put a workout into time that is already spoken for.

While some may say that you need to work out an hour every day, if that’s too much for you, then do what you can every day.

If it’s ten minutes, fine. But do it.

If lack of willpower is your problem, try to pick something that you don’t dread doing.

Most of us think of exercise as strenuous weight lifting or miles and miles of jogging.

It doesn’t have to be that way. Find something that you like doing (or something that you don’t mind as much).

Walking is a great form of exercise that you can do at any time and all you need is yourself. Brisk walking is the cardio part of the workout that you need and if you want to add the strength part into it, just put on some ankle and wrist weights or carry some light weights to pump as you walk.

Again, if an hour a day is too much, fit in what you can.

Set an attainable time that you can dedicate each day (or four to six days per week) and stick to it.

It’s better to do ten minutes every day than to do one hour every once in a while when you can convince yourself to do it. And if not being able to afford a gym membership or exercise equipment is your excuse then you’ve already seen why it shouldn’t be.

You can do both cardio and strength (resistance) training with nothing but your positive attitude.

Cardio training is anything that gets your heart rate up.

Do not be fooled into thinking that being thin means you are healthy. Thin people have high blood pressure problems, strokes, cancer etc as well. In fact being severely underweight in your twenties and thirties, especially for women, can lead to brittle bone disease meaning you are at an increased risk of fractures when you get older.

www.diabetestype2-diet.com

How you can help you Lose Weight – 6 Tips you have to know! http://www.benefitsofweightloss.co.uk

All of these methods are tailored to the Benefits Of Weight Loss and should simply amaze you with their power. I couldn’t believe it after I watched how soon my Weight Problems improved.

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For Additional Straightforward Help In Your own personal Struggle With Losing Weight Benefits Of Weight Loss www.diabetestype2-diet.com

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Trevor Dalley

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Best Muscle Building Workout For Fast and Slow Twitch Muscles

Article by Emily Louisa

Best Muscle Building Workout For Fast and Slow Twitch Muscles – Health – Fitness

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Real Difference Between Fast And Slow Twitch Muscles

Slow twitch muscles are the simplest to describe. They are powerful aerobically, meaning good at using oxygen. They are called slow twitch because they are slow to fatigue, not because they are slow to contract. Being slow to fatigue makes this type of muscle fiber important for endurance. These fibers recover fast after being fatigued. Slow twitch muscle fibers are useful to long distance runners and other endurance athletes.

Fast twitch muscles are more complicated, because they are classified into three subgroups. One is the Fast Oxidative fibers, which are good aerobically and are resistant to fatigue. Another type is Fast Glycolytic, which includes fibers that are more effective anaerobically (without oxygen transfer). They are the easiest to fatigue and the slowest to recover. The third type is intermediate, referred to as Fast Oxidative Glycolytic. The fast twitch muscles are so called because they fatigue fast. However, they recover slowly after being fatigued.

These are simplified descriptions of how muscle fibers are classified based on their ability to use oxygen and on the speed at which they fatigue and recover from fatigue. Slow twitch muscles actually twitch faster and recover faster from exercise than do fast twitch muscles.

Engaging Each Muscle Fiber Type

Your brain recruits muscle fibers for force rather than speed of contraction. For this reason, slow twitch muscles are the easiest fiber type to engage. They also require the least amount of energy. In fact, if you lift weights too quickly, you primarily engage your slow twitch muscles.

Slightly more energy is required to engage the Fast Oxidative muscle fibers, and still more for the Fast Oxidative Glycolytic fibers. The highest amount of energy is required to engage the Fast Glycolytic fibers.

The key for an optimum workout, therefore, is to take advantage of what physiologists call orderly recruitment. This means engaging each type of muscle fiber in sequence, from low energy and fast recovery to high energy and slow recovery. The important factors for accomplishing this in the same workout are: 1) sufficient weight for bringing on muscle failure (i.e., the point at which you can no longer lift the weight); 2) the right lifting speed for engaging all types of muscle fibers in sequence; and, 3) the total time under load (TUL) for a particular set or muscle group.

The optimum strategy for accomplishing all of the above entails a very slow lift rate and an equally slow return rate. One extra advantage of such super slow movements is that it is easier to use good form. Fast lifting leads to jerking weights rather than lifting them, which recruits some slow twitch muscles and leaves other fiber types unchallenged.

Scientific Research

All the recommendations in this article are backed by numerous scientific studies over the past few decades. The best summary of this research is now available in a book, Body by Science, by Dr. Doug McGuff, M.D., and John Little. It is the best and most recent book on this topic. By the way, the subtitle of this book is, A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week.

On a personal note based on my experience, 12 minutes a week may even be more than you need. My own muscle building improvements have accrued very effectively on about 10 minutes a week.

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Learn exactly how to absolutely optimize 7 of your body’s most powerful muscle growth and fat burning hormones.5 easy tips to skyrocket your Testosterone levels.

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Emily Louisa

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