| You've decided to join a gym, but you're not sure the | | | | concentric ones. So always lower weights very slowly, |
| best way to work out, and don't want to pay for a | | | | to keep the maximum tension while lowering weights! |
| personal trainer who may not really know what he's | | | | |
| talking about? Already an experienced weight lifter, but | | | | But we can take that discovery one step further for |
| aren't getting the results you want? Read on for the | | | | ultimate results. Skip the concentric motion because it's |
| best tips for working out if you have a full gym facility, | | | | holding you back! If you're only working out with |
| and the secret to extreme muscle growth. | | | | weights that you can lift concentrically, you're not using |
| | | | the maximum power possible in your muscles. |
| Before and After | | | | |
| You should always warm up before lifting any | | | | Warning: the majority of muscle injuries happen during |
| weights. This means a light jog or other low-impact | | | | the eccentric phase of motion, and by trying this |
| activity that will raise your heart rate and raise your | | | | exercise, you are exposing yourself to risk of injury. So |
| core temperature by a few degrees. This should last | | | | be careful. |
| at least 5 minutes, preferably 10 or more. After this, | | | | |
| you should do joint rotations. This is not a stretch, it is | | | | You absolutely need a spotter for this, because you |
| preparing the joint for work by encouraging blood flow. | | | | will need help to raise the weight. Load a bar with a bit |
| Then, do the resistance training. At the end, stretch all | | | | more than you can lift. (If you can do 3 curls with 100 |
| of the joints you have worked that day. Studies have | | | | lbs, load the bar with 120 lbs.) With the help of your |
| shown that stretching before weight training actually | | | | spotter, raise the bar to the top position of a bicep curl. |
| reduces the muscle's capacity, and does not prevent | | | | Both of you will likely have to work a bit at this. Then, |
| injury as was previously thought. Stretching after the | | | | as slowly as you can, lower the weight to the normal |
| work out will protect the joint and prevent cramping. | | | | starting position of the curl, with your bicep at full |
| | | | extension. This should take about 3-5 seconds. If your |
| After working out you will also need an increased | | | | muscle goes slack or you drop the weight, you've put |
| intake of protein because that is what muscles are | | | | on too much weight. But if you've got the right amount, |
| made of. | | | | you should feel a burn like never before. After |
| | | | recovering for 2 minutes, you may want to do a |
| Length of Time | | | | second rep/set... aim for 3 if you can, but if your |
| The resistance training part of your workout should | | | | muscle is still burning and feels weak after two |
| not last longer than one hour. After a warm up, your | | | | minutes, go on to a different muscle group. |
| body is in an anabolic state, meaning that it is ready to | | | | |
| "build up" or repair any damage you do to it by running | | | | And that's it. One rep per set, 1-3 sets. One controlled |
| hard or doing other hard work. However, after 45 | | | | eccentric rep will stimulate your muscle to grow more |
| minutes or so (again, this varies by individual), your | | | | than 3 sets of 10 reps because you're using the |
| body goes into a catabolic state, meaning that your | | | | maximum overload possible. |
| body is ready to "break down" or eliminate anything | | | | |
| that may threaten your survival. Entering a catabolic | | | | Why? Muscle overload is key to adaptation. When |
| state is good for breaking down body fat and | | | | you're using the absolute peak muscular output, it |
| eliminating lactic acid from your muscles, but other | | | | doesn't have to last long. And since the peak is only |
| tissues are equally damaged by being in a catabolic | | | | possible during eccentric contractions, only do eccentric |
| state. You should be mostly concerned about your | | | | contractions. |
| kidneys and your muscle fibers that will be | | | | |
| compromised if you continue to push yourself. I repeat: | | | | I feel obliged to repeat the warning: always use a |
| working out for more than one hour will hurt your | | | | spotter, and only use weights that you can manage. If |
| muscles, not help them. | | | | you are working out for the first time, get used to |
| | | | good form by doing traditional isotonics, and learn how |
| The Isotonic Workout | | | | much you can usually lift to determine your baseline. |
| Isotonics is a fancy word for what traditional | | | | Also, some exercises are more dangerous to do |
| bodybuilders do: contract the muscle in order to move | | | | eccentrically because the bar will fall on you if you go |
| a load. In other words, lifting and lowering weights. | | | | slack: bench-press, squats, military press, etc. For those |
| | | | exercises, use a "Smith Machine" where the bar |
| As for the weight training itself, free weights are | | | | travels on vertical tracks, and you can set safety |
| excellent because they make your body balance while | | | | measures to keep the bar from falling below a certain |
| lifting them. However, many people prefer nautilus | | | | height. |
| machines for exactly the same reason: they feel safer | | | | |
| not having to balance the weight. I will not give you | | | | Hydration |
| weights, sets and reps to do, because there are a | | | | Always remember while doing resistance training that |
| myriad of sources of routines written by all sorts of | | | | water is your best friend. Drinking water will keep you |
| experts. I recommend you experiment with various | | | | from dehydrating, will keep your energy high, will |
| programs, because although all muscles fundamentally | | | | encourage your body to cycle water and fluids |
| work the same, everyone has different levels of | | | | throughout your body, and keep your joints healthy |
| hormones, different metabolism, and different levels of | | | | while exercising. The main cause of muscle cramps is |
| comfort. Pick up the latest fitness magazine of your | | | | insufficient hydration. For more information on the |
| choice for current work outs. | | | | importance of Water, read the article all about it on my |
| | | | site. |
| The key to remember when following a routine is this: | | | | |
| If you are told to do 10 reps for 3 sets, this means that | | | | Caution |
| you should select a weight that allows you to do only | | | | For the beginner: start easy. Start at your core and |
| 10 in a row, but not 11. You will feel tired at around 6, | | | | move outwards. Work big muscles before small |
| maybe shake a little at 8, and just pump out the 10th | | | | muscles. Fat burning happens most in the largest |
| rep with no energy left to do even one more. If you | | | | muscles (legs and back), so encouraging them to grow |
| can do 11, then you shouldn't stop just because your | | | | will give you the fastest fat-loss results. After your first |
| routine says 10. Do the 11th and 12th if you can, | | | | workout, you will be sore. It would be best to avoid |
| knowing that you should be using slightly more weight | | | | going to your full overload potential the first week, to |
| the next time. At the end of each set, rest for about 2 | | | | allow your joints time to adjust to your new activity. |
| minutes (unless your workout specifies something else) | | | | However, soon you will see growth, and best of all, |
| and then do your next set. | | | | you'll see the fat start to melt. |
| | | | |
| The Eccentric Contraction | | | | The second-best resistance training (after eccentric |
| Most people who write workout routines emphasize | | | | contractions) does not even require weights, so you |
| that you lower the weight slower than you raised it. | | | | can do it at home without a gym membership. Read |
| This is partly for safety. But there is a big secret! But | | | | my article on the Weightless Workout on my site.David |
| before getting to that, let's back-up a little. Concentric | | | | "Mr. Weightless" McCormick is the founder of |
| motion is flexing the muscle to SHORTEN it under load, | | | | Weightless Products, where you can learn to sculpt |
| and Eccentric motion is flexing the muscle while | | | | your body to look like a superhero. In his series of |
| LENGTHENING it under load. As your arm moves up | | | | articles, he covers everything every man needs to |
| in a bicep curl, that is concentric, as your arm moves | | | | know to lose weight fast and keep burning fat. There |
| down, eccentric. Here is the secret: Your muscle can | | | | are no banners, no pop-up ads, no need to sign up, all |
| create more power in eccentric motions than in | | | | articles are available in full for FREE. |