Category: Weight loss

Beginner’s Guide To Strength Training

Published / by Daniel Jacks

4290-strength-training-and-endurance-a-beginners-guideYour first time ever experience is always memorable. It could be when you benched 225 pounds the first time, or when you set a new personal record on the squat, or even when you had to get a larger size of jeans as your thighs became too big, the special feeling of vanquishing the new challenges motivates you to keep on working hard to achieve your goal in the gym.

However, the fit and strong body won’t happen overnight and the toughest thing is actually maintaining it. as a matter of fact, once you passed beginners stage, it is easily and quickly stalled. And that is exactly the right time to move on to your first strength phase. So, letís start to get strong, as strong as Hercules or Hulk!

You can follow the simple steps below and build your own strength training routine.

Know Your Maxes

To begin with, it is important you know your maxes. Do you know your present bench, deadlift and squat IRM (one-rep maxes )? If you donít, find it now. You can test your IRM in two different ways.:

1. By Working Up To 3 Heavy Sets And Approximating

You should be enabling to lift 90 % of your 1RM for 3 to 4 sets. If you can do 3 sets of 225 pounds, divide 225 by 0.9 and you will get your 1RM about 250 pounds.

2. By Testing

Just test your 1RM by lifting the heaviest single you can without losing form. Make a test period as a week and lift on a different day.

You can choose whichever suits you, understanding your maxes helps two crucial training aspects: setting achievable goals and planning your training routine.

Set Your Realistic Goals

Generally, strength cycle lasts between 12 and 16 weeks. For the beginner, gaining 5-10 % on your taxes during a cycle is the general goal, so if your can best bench press 225 pounds at best now, aim at moving the bar up between 235 and 245. Still, the progress may not continue at this rate all the time. As you keep on training many years, every pound you added to the bar is a sweat and tears victory. Think about it when you set your first goal, aim to increase your lifts by 5 %.

You also use taxes when you decide your training loads. Take your ultimate max and decrease it by 5-10 % and you get your training max. It’s for ensuring that you can plan enough training volume without overdoing. The aims here are more quality reps without failing, the right amount of loads that your body can handle with better technique.

Practice Your Form

A novice to strength training should take a practice first strategy. You may feel discouraged to go back and do the basics, however, that’s exactly what a long lasting training career needs. Go back to the beginning and you’ll get angry and frustrated at first then your training nose dives. Because you won’t gain the required skills to advance.

Focus on mastering the lifts: bench, squat, overhead press and deadlift. You’ll be stronger consistently during your training period. Don’t get trapped on your one-rep max, and concentrate on becoming a skilled lifter.

Choose A Simple Strength Scheme

By the grace of the Internet, you have an unlimited access to lots of great programs provided by reputable experts. There are so many to choose from. However, just better to avoid them.

Westside is tempting and you may find it is had to resist the attractions of Smolov squat routine. However, they are all quite complicated and require a huge and solid training bases such as fitness and skill. And they are not what you need right now anyway. They are not the only ones, there are millions of complicated training programs all over.

What you need right now is simplicity. The perfect routine for your main lift is 5 sets in the 70-85 % range and 3 sets in the 75-90 % range. For assistance lifts sets in the 5-8-rep range, maintaining a couple of reps left in the tank at the end of every set. As it is not a bodybuilding, you wonít get muscle failure.

Choose Your Exercises

You can do multi-joint lifts with dumbbells, kettlebells, and barbells. You donít do any machine training and only do a little bit of single-joint training in order to achieve absolute strength development. You only need a simple training.

What You Focus on:

Deadlift and its variations,such as Romanian deadlifts, sumo deadlifts and rack pulls.

Bench press and its variations,such as floor presses, dumbbell bench presses and incline bench presses.

Squat and its variations,such as box squats, front squats and goblet squats.

Overhead press and its variations, such as dumbbell overhead presses, seated military presses and kettlebell overhead presses.

Planning your routine by combining them should be quite simple. As your main lift, use a full-range bench press, squat or deadlift and repeat sets of 3 or 5, and choose a variation for each as your assistance training. For example, floor presses with bench press, rack pulls with deadlifts and so on.

The Debate On Weightlifting And Your Child’s Height

Published / by Daniel Jacks

does-weight-training-stunt-your-growthWeightlifting is generally not integrated into physical education classes for children. This is largely due to the fact that people believe that lifting weights is dangerous for children as well as harmful to them. Weights, it is believed, damage growth plates in young bodies and prevent them from developing properly.

More About Weightlifting And Children

The New York Times has reported that weightlifting is an ineffective exercise regimen for children and teens. This is because younger people do not build muscle the same way that adults build muscle. It is also widely believed that weights actually stunt growth in children, and prevent them from growing to normal heights.

The Experts Weigh In

As recently as November 2010, “Pediatrics” magazine published a thorough study on children and weightlifting. It turns out that after an analysis of over 60 years of data, there was no real risk to a child’s growth or health from weightlifting. In fact, WebMD has asserted this claim with one exception. Children do need to make use of weights in exercise regimens carefully. As long as caution is heeded, children can actually benefit from weightlifting workouts.

How Children Benefit

Weightlifting helps children build muscle mass and helps them develop endurance. Weights also help strengthen bones and improve bone density for life. More muscle mass means a higher rate of metabolism, which also helps children regulate body weight. Weight exercises even help promote healthy blood pressure levels.

Despite the old myths having been debunked about weightlifting, you might want to delay your child from starting a weightlifting routine. But, there are alternatives to weightlifting that can help children build muscle and strength. One option is to use resistance tubes. The use of resistance tubes and bands in exercise routines is an effective way to build strength with little to no risk of injury. Children can also use sit-ups, squats, and pushups to build strength.

Some Things To Consider

Weightlifting is safe for children and will not stop them from growing normally. However, be aware that the stress on the body during weightlifting could damage some parts of a child’s body. Be careful the child uses appropriate weights in the correct manner and form. As long as the correct techniques are in place, your child can benefit from weightlifting exercise routines.

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