Boy where does the time go? I guess I need to make my blogger dashboard my homepage otherwise I just don't remember to update. It's that whole outta site outta mind thing right?
Well lets get to some workout basics today shall we? Understanding a few basic concepts will help to lay down a simple foundation of good habits and greater gains as you progress. Some more of my basic steps to a great program are these:
1. Proper breathing - it's important to breath while you are exercising and to breath properly. This really is the biggest thing I notice people not doing correctly when working out. For the longest time Britt would hold her breath while we were lifting, that's not so good. So what's the right way? Well there's a few schools of thought on the matter and most people say that as long as you inhale on one part of the movement (either positive or negative) and you exhale on the other you'll be fine. Now while true to some extent there is an optimal way to breath during weight training, just like there is during running, swinging a bat, playing billiards or even shooting a rifle. To get the most from your lungs during a lift you want to inhale on the negative portion of the lift and hold - lowering the weight on a squat as an example - then exhale forcibly as you crest the half way point of the positive movement. This allows you to drive more force in the lift with each rep and allows for controlled breathing during your exercise sets.
2. Rest between sets - Now unless your doing specific training you want to get 60-90 seconds of rest between each set (another great reason to have a workout partner!) which will allow your body to recover and let you continue on. Larger muscles require more rest than smaller muscles, so extending past 90 seconds on muscles like your back or chest is perfectly fine and shortening up on smaller muscles is ok as well, just realize that the less time you have for rest, the weaker your next set will be...burnout training is amazing, but painful! :D
3. Weight Control - The speed in which you move the weight is important. My long time friend and mentor in the gym John Taylor (former Mr. Pacific NW and Mr. Oregon) had a simple rule. When you are in a movement and I say stop you have to stop that movement withing an inch of where you are or you are moving too fast. Control prevents injury. It also allows your muscle and not gravity or momentum to do the work.
4. Range of motion - Cutting or reducing your range of motion in an exercise will increase the likelihood of injury as well as decrease the amount of growth in your muscle. Taking weight through a full and deliberate motion will not only promote growth and greater strength but will also increase flexibility.
5. Over Training - A large number of people (guys especially) think that the more the train the more they grow. Your body grows when you rest, not when you workout. If you do not give it time to recover you will keep your body from reaching its maximum potential. Lifting more than 3-4 times a week unless you're an advanced lifter or competitor will keep your muscle from repairing and growing. In the beginning workout 3-4 days a week and get 3-4 days rest. Couple with the right nutrition and supplementation you've got a formula for success no matter what your goal.
If you'd like more information on anything here or a tailored program for yourself, let me know. I have started training again and am currently working on my third certification through the American College of Sports Medicine.
I will be starting group classes soon!
Till next time...unleash your inner Champion!!!!
Oz
