5 Shortcuts to Build Muscle Size. –Contd (2)
Shortcut # 5 – High Intensity Techniques
A lot of hard gainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various Eagle Ridge Advanced Fitness Training techniques such as forced reps, super sets, drop sets, and so on… Thinking that the harder they push themselves, the better gains they’ll make.
Is there a better way?
For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.
A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.
At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?
Once you reach failure with an exercise you have stimulated the muscle. Doing more than this is often not only waste of time, but could potentially set you back in your training through risk of injury. Simply doing your sets to positive failure is intense enough to stimulate your muscles to grow.
After each workout record it in your Eagle Ridge Fitness Training journal. Each workout strive to do better by lifting an extra 5 lbs. or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.
The Real Shortcut to Fast Muscle Growth
Gains in muscle and strength don’t come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster than you ever thought possible…
Inch by inch life’s a synch… Yard by yard life is hard…
5 Shortcuts to Build Muscle Size. -Contd
Shortcut # 3 – Training LESS Often.
The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined in the previous Eagle ridge fitness write-up, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.
Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall, the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.
But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less.
Is there a better way?
For some extremely hard gainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).
There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.
Shortcut # 4 – Heavy Weights & Low Reps.
One of the basic Eagle ridge bodybuilding principles is ‘a bigger muscle is a stronger muscle’. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.
During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.
But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.
For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.
Is there a better way?
Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.
For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.
5 Shortcuts to Build Muscle Size
The desire to build a better body unites all bodybuilding enthusiasts, but for most of us, the gains come too slow. So we look for shortcuts. In this article we are going to dive into 5 of the most common workout “shortcuts” that people take.
Shortcut # 1 – Training More Often.
A lot of times, aspiring bodybuilders at Eagle Ridge Fitness training think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?
It is not uncommon to find less experienced bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they work-out “everyday”.
Is there a better way?
Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will lead to overtraining. Generally the most you can train a body part is twice per week and still recover and grow.
While there are some rare exceptions to this rule. You should limit yourself to working each body part at most twice per week and take at least 2 days off from weight training each week for optimal muscle gains.
Shortcut # 2 – Doing More Sets.
Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.
For example, a beginner workout may consist of 6 sets per body part. An intermediate workout may consist of 9 sets per body part. And an advanced workout may consist of 12 sets per body part. While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.
Another problem with this train of thought is that if 12 sets per body part are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond…?
Is there a better way?
Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.
While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calves, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.
Once you are at the advanced Eagle Ridge Fitness training level the key to more muscle growth is using progressive overload and by adding variety to your workouts. NOT from adding more training volume.
2 Secrets for Ladies to Get Flat, Firm Abs
#1. Switch from long steady-state boring cardio to interval training.
Long, steady state cardio is a favorite for ladies wanting to lose stomach fat and get that firm, flat stomach. I always see women out on the sidewalks, streets and bike trails with their friends walking for hours upon hours every day hoping to get rid of their stomach fat, yet most of them look the same today as they did a couple months ago.
That’s because long, steady state cardio as a means to lose stomach fat is a thing of the past, especially for a busy woman like you.
There’s a better way and that better way is through Eagle Ridge Fitness interval training.
Doing our interval training doesn’t mean you have to turn yourself into some kind of world-class sprinter or “hardcore” athlete. It just means you have to step up your intensity every 60-90 seconds and work harder.
Say you like to jog for your cardio. That’s fine, just intermix bouts of running harder for a period of 30 seconds every 90 seconds and repeat that cycle about 6 times and you’re done…after your warm-up of course. If you do it correctly, you’ll have worked your tail off and jacked your metabolism up for the rest of the day helping you to lose stomach fat even while you’re not working out!
#2. Stop doing so many crunches and sit-ups!
Endless amounts of crunches, sit-ups, twists, leg lifts, etc. will do little to nothing when it comes to getting rid of your tummy fat and getting that flat, firm stomach you’ve always wanted.
Actually they’ll do practically nothing, despite what the advertisements and so-called experts tell you.
To lose stomach fat and get that flat, firm tummy you have to burn the layer of fat off your stomach and doing so means that you have to combine the first two tips I just gave you and limit the number of crunches you do in favor of full-body workouts and full-body exercises.
You can’t reduce on a spot. When your body burns fat, it doesn’t just burn it from one spot, it burns it from everywhere. So it should make sense that to burn the most fat you need to move the most muscle and crunches move very little muscle.
You should instead stick to Eagle Ridge Fitness Training exercises like squats, lunges, push-ups, etc. Those exercises work lots of muscle, which means they burn lots of calories and will have that layer of fat burned off your stomach in no time giving you that firm sexy stomach you’ve always wanted.
So take my advice and follow those 2 tips and before you know it, you’ll be able to fit into that bikini, buy those skinny jeans and wear that sexy tank top because you’ll be rid of your stomach fat and finally have that firm and flat stomach.
Some Fall Activities You Could Easily Utilize As Workouts
When fall arrives, the weather cools and more focus is made on holiday preparation. This is the time may people tend to slack in their workouts because they are occupied with other things. However, workout is a commitment that you should dedicate yourself to it even in the worst situations. When you find it harder to have the structured workouts, you may want to do something rather than nothing. Get to find a Coquitlam fitness trainer to help you rearrange your workout plan so that you can accommodate all those other needs.
Just because you did find time to attend gym session does not mean that you should abandon your fitness routine. You need to be creative and see what you can do right in your home that can break a sweat. You can work out your body by opting to clean up the closet. The cool weather in fall means that it is time to get things in order.
Cleaning the closet will mean bending, lifting, squatting, and these are exercises you are doing. Cleaning your closet can be a functional flexibility and strength workout. In case you have to move from one floor to another during the time of tidying up the closet, then this adds more challenge to the workout. You are getting a dose of cardio exercise.
And if you introduce in some burpees, that makes it even more exciting. The leaves around the compound are making it look unsightly. Keep yourself active by taking your rake, bag and pile to remove those leaves. This can help you burn some calories.
October is the time you have many decoration projects happening. Start decorating your home and through this you will be working out your body. There are so many activities you can do at home which equates to workouts. Therefore, when you miss that trip to gym, you do not want to call it a day. Think of something else you can do at home that will help you break some sweat. Let a Coquitlam fitness trainer assist you identify these activities and this way, you will not lag behind in meeting your fitness goals.
Reasons to Make Your Workout Habits and Nutrition Simple
Sometimes, people try to make their workouts programs complex and this creates challenges in achieving the goals. The moment you start hitting the gym and executing exercises at home, you will be tempted to try every other complex venture. A Coquitlam fitness can help you choose the appropriate exercises and diet routine that can offer you effective results without straining yourself.
While you may want to advance and make your exercises complex and challenging while discovering new diet regimes to accompany your workouts, but you shouldn’t get overboard. There are good reasons you would want to keep your workouts simple and follow a nutrition regime, which you can adhere to easily.
Simplifying your health and fitness program will ensure that you have less stress. It can be difficult to progress in exercises and workouts when the moves are too sophisticated and the diet is not easily attainable. You don’t want to add stress in your workout program. When you keep it simple, you will be able to concentrate on the workout and dedicate your efforts and time wholly without having to worry about those complicated routines or some expensive diet regimes.
When you have a workout habit that is easy to stick on, it makes it simple and you can do it somewhat consistently. With consistency, it means you can maintain the results of workouts as you strive to advance further but in a simplistic way. A simple workout program also allows for greater flexibility.
You are able to adapt to any curve balls that are thrown into your workout life meaning that you will not derail in your fitness goal. Simple habits also help you have greater focus. Talk to a Coquitlam fitness trainer to see how you can make your workout program and diet as simple as possible. This way, you will be able to achieve greater heights without struggling so hand. You can also make changes easily and advance gradually
How You Can Manipulate Reps in Workouts to Achieve More Effects
Exercising is about reaping optimal gains from workouts. While you may have some variations in different aspects, the reps are a great way you can make an exercise to be easy or hard. These are things you can only learn when you have a Coquitlam fitness instructor around to teach you. There is just so much you can do with exercises to challenge yourself but the problem is that, you might not now the tricks.
The reps you make in an exercise can determine the effort you are putting in. Some exercises may have reps manipulated to a greater extent than others. For instance, it would be difficult for you to perform lateral raise in heavier weight-low reps zone. How much you can alter the reps depends on the kinds of moves you are doing and the fitness goal.
However, you can try to do the opposite of what you currently do. For instance, in case you are doing 4 sets by 10 reps, you can change that to be 10 sets by 4 reps. This will introduce some new challenge in your workout. It is not recommended that you do low rep sets in isolation exercises such as triceps extensions, biceps curls, or lateral raises.
The low rep sets may only be used for the large, compound workouts for example, the barbell bench presses and squats. Another way in which you can manipulate the reps is trying to do partial. While in a typical rep, you may have to take a rest for a second before you can start the next rep, you can change this and extend it for about one and half seconds. This way, you are putting more tension on the muscles and it can allow you to work harder.
Seek the help of a Coquitlam fitness instructor in order to discover the different ways in which you can alter exercises. Some of these ways are complex and it may take time before you understand the logic and how to execute them. The more you relate with a fitness instructor, the more tricks you learn in working the body more effectively.
How You Can Use Balance to Vary Your Exercises
There are many ways in which you can change the position of the body in order to allow you create challenge or vary the easiness or difficult of exercises. When you exercise along with a Coquitlam fitness instructor, you are able to find out more on how you could make the variations in exercises. Challenging the body means that you are engaging more muscles. You are working out the body more harder. This allows you to push yourself further and gain more results.
When working out and performing different moves, the balance you create can determine how easy or difficult the moves are. The move balance you have, the greater the force you are capable of releasing when lifting weights. You can alter the center of mass or alternatively consider putting yourself off balance, and this will see changes in the kind of challenge you create in exercises.
When your center of gravity becomes closer to the ground, it means that you are more balanced. In case you want to create more challenge in a workout, you may want to change the balance. This will mean that you will engage the muscles more so that you try to maintain that balance. This way, you are altering the variation of the exercise.
For instance, when you want to perform an ordinary squat, you have to place the legs shoulder width apart. However, you can make variations on this position so that you change the balance. When you want to produce more force when doing movements, you may want to widen the base of support. This is achieved by opening the legs wide or by lowering your center of gravity for example by crouching down.
In case you want to increase stability challenge, you may consider doing other things such as standing on one leg or putting the feet together. When training with help of a Coquitlam fitness instructor ensure you ask questions about the workouts and how you can alter the different body positions so that you challenge yourself. Never try to do moves that you are not familiar with no matter how simple they may seem. Some of the variations can be quite tricky to accomplish and therefore, they can best be done with help of a personal trainer.
How You Can Vary Exercises with Lever Length
In workouts, the way in which you lift loads and the alignment of the body plays a big role. When you think of the word lever, the first thing that may come in your mind is something like lifting a heavy object, a crowbar, or anything to do with construction. However, in this case, the lever refers to a series of body parts. The human body contains a sequence of levers, and therefore, the closer the load to fulcrum, it means the easier it is to lift. Learning to lift weights requires the right approach and a Coquitlam fitness instructor can assist you in that.
You can consider the shoulder to be a lateral raise. Therefore, when you lift, you start with the harms straight where they hold the weights by side, then you raise them by creating a slight bend until the arms reach a parallel position to the floor while the palms face down. You can vary the lever length and create a variation in your workout.
In this variation, the move is done by having the arms almost in straight line meaning that the weight is placed far away from body. Usually, when you have this variation, it makes it difficult to perform the move especially with heavy weights because of issues to do with biomechanical disadvantage.
You can consider a variation of same move but this time, instead of having to start with straight arms by the side, you try to bend the elbows at about 90 degrees then do the lateral raise while at the same time keeping the bend at 90 degrees. You will find that the exercise becomes easier since the weight has come closer to the fulcrum or your shoulder.
Therefore, you are even able to perform it using heavier weights. This is a typical example of the basic biomechanical principle, which can be used to make exercises harder or easier. You can learn these and more other tips on varying exercises by consulting with a Coquitlam fitness instructor.
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