For people with neck pain or shoulder pain. This can also help even out imbalances caused from poor posture, and incorrect lifting. This workout was made in conjunction with Physical Therapists to help past injuries as well as prevent future ones.
Also known and booty and abs workout! 3rd exercise video in the WTF series, focusing heavily on the entire core muscle groups and most of the hip-pelvic-glute-lumbar complex. This is on the NEW YouTube channel! If you like it and want more please share and suggest it to friends and don't forget to SUBSCRIBE!!
With so much research and development in the fitness industry you'd think just about all the myths would be debunked by now, but they're not. This is because there is always a new product or idea on how people can get unreal results in an unreasonable time frame or things that just plain don't work. LIGHT WEIGHTS=LEAN BODIESThe made up phrase "toning up" is a marketing term, which is fat loss and muscle mass increasing. This is not what happens when people are lifting those baby weights for 100 reps. Actually not much of anything happens when you aren't challenging the muscle by doing resistance training with little-to-no resistance. Really it's just energy and time wasted. So ladies and gentleman; lift weights that challenge and fatigue your muscles! CARDIO IS THE ONLY WAY TO LOSE FATThis myth is why you see so many people on the treadmills, most of which are out of shape and aren't on the fast track to getting fit. Never fails, every morning I'm in the gym there are lines of people on treadmills, thinking, "If I run/walk for an hour, I can eat what I want and still lose fat." First of all nutrition comes first; but even with that in check, you still should supplement at least some resistance training into the equation. Second, resistance training should be done by everyone; young, old, skinny or overweight should all be trying to do at least some sort of resistance exercise. Doing both cardio and resistance training will maximize results, athletes should separate them however due to hormonal responses. PREGNANT WOMEN SHOULDN'T LIFT WEIGHTSThis one is conditional; for the general pregnant population however, they can exercise and lift weights. Obviously doing one a repetition max isn't healthy, but challenging your muscles is good for both the mother and child. There are guidelines for this exercise:
LEG PRESS IS THE SAME THING AS SQUATTINGThis is a classic free weights versus guided machine weights myth. Varying your regiment will lead to increased gains, but doing solely machine guided resistance can leave some imbalances and not give great results. In a study published by Journal of Strength & Conditioning Research, when subjects doing leg press or squats blood samples were compared the group completing squats had a much higher hormonal response than the leg press group. Squats induced greater concentrations of both testosterone and growth hormone. Moving on a guided track is not as challenging nor does it fit everyone's natural movement patterns, also some leg presses makes the user have terrible posture by forcing the back to be rounded. It doesn't give the same spinal load nor core activation. There's a reason squatting is called the "King of Lifts!" Growth Hormone muscle concentration graph above SQUATS AND DEADLIFTS ARE "LEGS ONLY"Between the squat and deadlift, about every muscle is activated to some extent. Men looking for a testosterone boost, look no further; these are the lifts that boost testosterone more than any other lift! This is pretty well known, but let's throw in that squatting to parallel and below is NOT bad for your knees! Lifting with full range of motion gives more muscle activation no matter the lift. Above are muscles used during squats. Above are muscles used during deadlifts.
Founded in 2000, it reached it's peak in the last 5 or 6 years having over 10,000 "boxes" open. It is practiced with everyone from stay at home moms to professional athletes and military personnel. It is a hot topic for many, mostly people being completely with it or completely against it. I personally, am in the middle. I love the fact that it gets people motivated to get in better shape, doing weight lifting exercises as well as olympic lifts. I like that it is a cross training format that incorporates almost all the movement types there are; lifting weights, plyometrics, calisthenics, running, biking, swimming, rowing, kettlebell, gymnastics and high intensity interval training. It keeps members coming back with so much variety, competition and comradery. Like all training, if done wrong, could be dangerous or even deadly. Crossfit has gotten a bad rep for the many injuries that have happened to their participants. MD Scott Miller describes Rhabdomyolysis, "when muscle is damaged, a protein called myoglobin is released into the bloodstream. It is then filtered out of the body by the kidneys. Myoglobin breaks down into substances that can damage kidney cells." Uncle Rhabdo, as some opponents of crossfit call it; while still very rare, can happen and has happened to crossfit participants and collegiate football players more often than just about all other forms of exercise practiced by the masses. It's generally caused by going above and beyond what your body is capable of, doing many many(as in like 100's) of reps which causes an extreme breakdown of muscle tissue down into your circulatory system, which can't be filtered by the kidneys. It may lead many ugly physical symptoms and conditions including kidney failure. Like all instructed exercise, CrossFit is all based on the trainer(s). NO WHERE in this country, except Washington D.C., does it legally require people to be certified for personal training. Getting certified to teach CrossFit only requires 14 hours of education and $1,000 bucks. Anyone with some cash and a free weekend can train people in the most dangerous weightlifting movements performed; snatches, clean & jerk, hang cleans, power cleans and Deadlifts. The WTF homepage has all the NCCA accredited organizations and CrossFit isn't one of them. Don't get me wrong, some people already have an educational background, going well beyond one weekend of learning. There are many professionals in the field that have taken CrossFit up for themselves and coach others, even people I graduated with. The people I graduated with also know the importance of safety. Repetition schemes can make or break a person's programing and training. For example, the "Fran" workout goes for 2 exercises in each set, barbell thrusters(95 lbs) and pull-ups. First set is 21 reps each, then 15 reps each, finishing with 5 reps each. This workout is what many CrossFitters consider to be a benchmark of fitness. This workout doesn't count for the strength and endurance of the person working out, meaning if someone's thruster max is 120, there is no reason they should be doing 80% of their 1RM(rep max) for 21 reps. When you do any sort of lifting that is either A) technical or B) heavy(comparatively) then the reps should be much lower than 21 or 15. This workout could be a better workout/test if it including individualized weights, like half of body weight or 50% rep max and not so many reps with a technical lift like the barbell thruster. When doing more technical lifts, muscles begin to fatigue, especially in beginners. When muscles fatigue, form breaks down. Which results in A) muscles other than the targeted ones get recruited to pick up the slack and B) chances of injury increase dramatically. I always say train for what you want to do or accomplish. When it comes to CrossFit it's no different, people like Rich Froning train year-round to compete in the CrossFit Games. The thing is, they don't train by doing WOD(Workout Of the Day) twice a day, they train systematic progression programmed the way most successful athletes train. When training you are activating hormonal pathways, two of which are mTOR and AMPk. Past research shows mTOR being activated much more during strength training, and AMPk activated more during cardiovascular training. Although recent research by Lundberg TR1, Fernandez-Gonzalo R, Tesch PA shows aerobic exercise paired with resistance exercise with a 15 minute rest between; giving all the benefits of each with the exception of concentric torque being increased after resistance exercise alone. CrossFit has a very diverse amount of exercise types with a great emphasis on compound movements like power/olympic lifting, which can make a fantastic way to exercise. Like all exercise; the training is only as good as the instructor and programming.
About time to throw another video up! This time I switched gears and made a entire core video, not just "Abs" like everyone wants, but the whole enchilada. You need a well balanced core for everything in life; from standing upright with good posture to weight lifting or participating in a triathalon. People are always asking or saying how they want to "tone up." I find this annoying, because what does "tone" mean? This a word used to hide the real definition; to lower body fat and increase muscle mass. How do I lower my body fat? Well the short general answer is have more output than input. Use more calories than you take in. Although the calories you intake also matter; think this doughnut vs these apples. They are both 200 calories, but a very different 200 calories. One gram of protein or carbohydrates is 4 calories, while a gram of fat is 9 calories. Lifting light weights for 100's of repetition does not lower body fat, it may help build some endurance though. If your goal isn't to build muscular endurance, why train for that? Also you can't target areas for fat loss, the human body doesn't work that way. For the most part, we lose body fat evenly across the whole body. This means doing 100's of crunches won't automatically shed the fat stored around the abdomen, although it will build the muscle under the fat. Same goes for doing dozens and dozens of curls with light weight to lose arm fat; it just doesn't work like that! Women also tend think weight lifting makes them bulky, if you look at any of the fitness models that have the very athletic look to them, chances are it came with resistance training. Women want a firm and round shaped bottom, but do not want or know how to train for it. Like any good looking muscle, it has to be challenged and stressed; squats are often called the "king of lifts" for a reason. Squats aren't the only thing you can do to stress or challenge your lower body; lunges, deadlifts and plyometrics are phenomenal exercises to form a nice sculpted figure. Now we can define "toning up"; more lean body mass, and lower body fat. We also have the method to get those results; resistance training and more energy used than taken in, respectively.
HIIT: High Intensity Interval Training One of the best ways to burn fat, challenge muscles and quickest way to get in shape! Should take less than 30 mins for each session. It is 20 seconds as intense as you can go, 10 seconds rest. Usually 3 or 4 rounds of each exercise group. Link to YouTube: https://www.youtube.com/watch?v=Pm4xCOFvQ00 This workout will getting you sweating and can be done anywhere! One of the biggest myths out there is kids cannot weight lift or do serious training, because it stunts their growth. In a research study focusing on physical activity and resistance training effects on adolescent muscle and growth, Melina and Falk stated, "Although there has been concern regarding the potential negative consequences of resistance training and weightlifting on growth and maturation, in adequately nourished children there is no scientific evidence that physical training delays or accelerates growth or maturation in boys and girls" QUICK GUIDELINES: -Each child should understand the benefits and risks associated with resistance training -Competent and caring fitness professionals should supervise training sessions -Exercise environment should be safe and sized proportional to the child -Dynamic warm-ups(Exercise related movements performed in a controlled manner to prepare the body for training; example jumping jacks) before resistance training -Static stretching(A stationary stretch used to lengthen the muscle for 10 to 30 seconds each in a challenging but comfortable position) after resistance training -Carefully monitor child's tolerance, start with light loads and adjust -Increase resistance gradually as strength improves -Focus should be solely on form -Two or three training sessions per week maximum with younger athletes -Adult spotters need to be present to assist -Child need to be encouraged to drink plenty of water before, during and after exercise! WHAT AGE? This is a complicated question that varies from person to person. It is based on maturity, not a set age limit. Obviously not every boy or girl reaches puberty at the same age. Maturity is measured in terms of mental maturity, having the understanding of safety and precautions; as well as biological age, which is measured in physique maturity, skeletal age and sexual maturity. What about growth spurts? This does factor into training. Typically boys hit theirs at 14 and girls at 12. During this time there is an increased risk for injury, because the bone is weaker and the muscles are tighter. Proper training and monitoring by a fitness professional should account for this. How can they train? Kids need correct form first and foremost. Safety is a number one priority for anyone training. If they are resistance training during a growth spurt, it is recommended to modify the program; emphasize flexibility, correct muscle imbalances and most likely decrease volume and intensity during periods of rapid growth. Overuse injuries are among the most common and easiest to avoid. Thank you to my Brother, Avery and Camerawoman, Cassandra.
Introduction:
The athletic training program is written for an amateur natural bodybuilder that is just starting his career. He has not competed in any form of competitive bodybuilding yet, but has previous weight lifting experience and proper technique. The client will start training immediately to get ready for his first competition in 27 weeks. The program lasts 25 weeks, going from off-season to preseason; leaving the client with 2 weeks for aerobic training and dietary intake restriction to cut weight before the competition. Bodybuilding is defined as ,"A sport in which competitors are judged on muscular appearance. Natural bodybuilders are drug-tested and are banned from the sport if caught using illegal substances."(Rossow, Fukuda, Fahs, Loenneke, & Stout, 2013) This sport is anaerobic, because there is no extended time during competition where the competitors oxygen consumption rates are much higher than their resting rate. The athlete will be training in Myrtle Beach Athletic Club with all the free weights, stations and weight lifting equipment he will need. Dumbbells, barbell, adjustable bench, preacher curl station, plyometric jump box, squat rack, a pull-up and dip station, dip belt, and Olympic bumper weights are necessary equipment. The program focuses primarily on hypertrophy since that is the general goal in bodybuilding, but varies to get better adaptations through SRA(Stimulation Recovery Adaptation= "Adaptations are not made in the training setting [gym/track/pool/field/court], they are stimulated in training and accrued during recovery."[Cholewa]) and Variation, while still maintaining the Specificity needed. Since the athlete is an amateur variation is limited. The program changes purpose from hypertrophy to strength to power-speed, then back to hypertrophy. Starting and ending in hypertrophy should address the client's main goal; to increase muscle mass. Program Rationale: Exercise Selection: Most exercises will be picked to cover bigger muscles, exercises involving multiple joints will be done towards the beginning of each training session. Exercises will be split into upper body pull, upper body push, lower body and auxiliary days for smaller muscle groups. The first and last mesocycle is hypertrophy(muscle size growth); 65-85% of the client's 1 repetition max, 6-12 repetitions done in 3-6 sets. The second mesocycle is strength; using greater than or equal to the client's 1 repetition max, 2-6 repetitions done in 2-6 sets. The third mesocycle is power; using 75-85% of the client's 1 repetition max, 3-5 repetitions done in 3-5 sets. Rest periods are time between each set of reps for every exercise. The rest period for the hypertrophy phase is 30 seconds to 2 minutes. The rest period for the strength phase is 2-5 minutes. The rest period for power and speed is 2-5 minutes and 2-4 minutes, respectively. The microcycles for fatigue management are deload weeks; 1 every 4 weeks or 2 every 7 weeks. For most exercises the 1 repetition max may have to estimated according to the percentage and reps. For the bigger compound(multi-joint exercises) lifts such as bench press, power clean and squats; a 1 repetition max can be calculated based on a tested maximum one repetition effort for maximum effectiveness. Phase 1: Hypertrophy Day 1: Bench Press, Strict Press, Tricep Press Down, Dumbbell Fly, Push Press Day 3: Power Clean, Clean-Grip Mid Thigh Pull, Upright Row, Lateral Raise, Bent Row Day 5: Low-Back Squat, Straight-Leg Deadlift, Hang Clean, Barbell Lunge, Goodmorning Day 6: Front Raise, Calf Raises, Overhead Tricep Extension, Posterior Raise 3 sets, 8 reps Rest: 30secs-2mins between sets Phase 2: Strength Day 1: Push Jerk, Dumbbell Incline Press, Tricep Extensions, Strict Press, Decline Bench Press Day 3: Snatch-Grip Mid Thigh Pull, Reverse Grip Row, Pull-Up, Front Raise, Posterior Raise Day 5: High-Bar Squat, Deadlift, Dumbbell Lunge, Knee Extensions, Calf Raises Day 6: Upright Row, Tricep Extension, Curls, Lateral Raise 6 sets, 5 reps Rest: 2-5mins between sets Phase 3: Power & Speed Day 1: Power Snatch, Snatch-Grip, Mid Thigh Pull, Straight-Leg Deadlift, Jump Squats, Barbell Lunge Day 3: Clean-Grip Mid Thigh Pull, Bent Row, Lateral Pull-Downs, Posterior Raise, Bicep Curl Day 5: Incline Bench Press, Overhead Tricep Extensions, Dumbbell Chest Flyes, Weighted Tricep Dips Day 6: Front Raise, Weighted Step-Ups, Hammer Curl, Calf Raises 1st week Power: 3 sets, 5 reps 2nd week Speed: 5 sets, 5 reps; completed quickly Rest: Power=2-5mins Phase 4: Hypertrophy Day 1: Deadlift, Overhead Squat, Split Squats, Box Jumps, Knee Extension Day 3: Weighted Pull-Ups, Dumbbell Row, Reverse Grip Bent Row, Lateral Row, Preacher Curls Day 5: Dumbbell Bench Press, Strict Press, Tricep Push-down, Decline Push-Up, Tricep Dips Day 6: Close-Grip Pull-Ups, Seated Leg Press, Bicep Curls, Seated Calf Raises 4 sets, 10 reps EMAIL ME FOR THE FREE PRINTABLE FULL PROGRAM! [email protected] Sometimes the intensity is very high, sometimes the intensity is low; either way both resistance training tempos/difficulties require some rest periods between exercises. Here are the guidelines:
-More experienced lifters means more ability to exert one's self, more rest -The more technical the lift, the more rest time, and also less reps to correct maintain form -Strength and Power movements require more rest time~2-5 mins -Speed focused movements are in between~2-4 mins -Muscular endurance require less time~30-60 secs (Cholewa) (MacDonald) -Testosterone (Steroid hormone or androgen found in the human body; trace amounts in females, substantially more in males)is produced more with 1.5-2 min rest between sets -Growth Hormone(A hormone that stimulates growth, cell reproduction and regeneration and humans) is produced more with 1 min rest between sets (Rahimi) |
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