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Muscle Physiology Basis of the Strength Training Exercises for Muscle Development Part 1

Vibraboard747 — Sat, 12 May 2012 13:33:04 +0000

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May 10, 2012

The nervous system initiates and controls every movement of the body, and the energy required for the carrying out of physical exercises is developed in the muscles themselves, and their power to transform potential into kinetic energy, which appears as work or heat, and to renew their store of energy is the central bet of muscular exercise. For a long time, physiologists were content to study the causes of the transformation of energy and the conditions which regulate the mechanical efficiency of the muscles.

Their investigations, carried out for the most part on isolated muscle, yielded many valuable results, but the tendency to regard muscular exercise as almost exclusively a muscular act led to a narrow and imperfect conception of its true character. It has gradually become clear, however, that the processes taking piece in the muscles, important though they are, constitute only a fraction of the total activities of the body during exercise, and that muscular movement is a very different thing from voluntary exercise.

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Body Weight Strength Training can Change your Body Part 3

Vibraboard747 — Thu, 10 May 2012 17:12:27 +0000

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Core Development – Everyone wants a flat bellytummy or sexy abs, right? Well you can use your whole body to do variations of planks which are known to firm the midsection and leave it looking flat and well developed. Also the midsection is a stabilizer in many exercises using body weight so you get the added bonus of it working indirectly so you can achieve the flat belly or ripped ab look everyone desires.

Cardio – Ever heard of cardio using body weight ? Well, if you haven’t you can do exercises like mountain climbers or speed skaters which work muscle tissue and raise the heart rate. These workouts have an added reward of working the heart for a great cardio workout which in turn helps to burn fat and change your body from droopy to superb!

If you’re looking to change your physique, you don’t have to spend income on a gym membership or fitness equipment. You can definitely use your own body as your own fitness center any where, any place, and any time to get good results. It is just that simple.

You will be blown away at how fast you can get great results and transform your body by using body weight strength training with a fabulous diet plan!

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Body Weight Strength Training can Change your Body Part 2

Vibraboard747 — Tue, 08 May 2012 13:46:23 +0000

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At first look, it does not seem like anyone could do much beyond pushups or pull ups to to add strength with weight from the body but this is not true. There are numerous exercise programs you can do if you become a bit more tactical with your approach using the weight of your own body. For instance, you can modify a regular pushup by placing your feet on a armchair which allows you to work different muscle tissue in the upper body or you could tuck your biceps in while doing a pushup which works the triceps muscles.

The possibilities are infinite especially if you have some creativeness and imagination. Here are a couple of ways I think body weight strength training succeeds in modifying a person’s body:

Losing Weight – For most men and women their goal is to lessen body weight. You can achieve this by varying your sets and repetitions to help you build up lean muscle. If you did not know, lean muscle can help burn assists in burning excessive fat so in essence you help the entire body in helping it get into fat burning form. The total amount of muscle mass you have is specifically connected to your fat burning capacity. The more muscle mass you develop the higher your metabolism will be so you can continue to melt away unwanted fat and achieve your hope of losing weight.

Toning – training with body weight can help in what is called toning the muscle or building muscle definition. I discovered by just doing totally different push up variations, my upper body and upper arms became more defined in only a handful of weeks.

You can also do squats and lunges with your own body weight to get nicely toned legs, upper thighs, and a shapely rear end which seems to be appealing for most ladies. It makes a massive difference in the way the body looks especially during the summer months when you’re putting on a swimsuit or bikini to hit the beach.

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Body Weight Strength Training can Change your Body Part 1

Vibraboard747 — Sat, 05 May 2012 16:54:42 +0000

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February 16, 2012

For most people, their practical knowledge of body weight strength training doesn’t go further than understanding how to do a pushup and that’s simple to comprehend. Its the first exercise we’re coached on as little ones in physical education classes when we’re getting older.

But, what we are not taught is its one of the very best workouts we can do for conditioning the complete body. Yes…that little old pushup can really do amazing things for your chest and core! If you’re not assured that body weight training can help you create or even modify a flabby body, just watch prison reality programs.

I love to watch these tv series not only because they are but I like to view how these adult men train while incarcerated. Why? Because they’re really innovative when it comes to training their entire bodies without having any fitness equipment and its incredible to see how ripped they get with out working with any training weights at all.

I was always under the perception that I had to become a member of a gym to become healthy but after seeing prison television programs all that shifted and it motivated me to discover more about body weight muscle workout routines.

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Strength Training: Benefits for Endurance Athletes Part 4

Vibraboard747 — Thu, 03 May 2012 15:02:40 +0000

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3- RECRUITING MUSCLE FIBRES

This is a key area where we can improve endurance performance. When we perform endurance exercise we tend to use a very, very small proportion of our muscle fibres. Typically we use as little as 20% of our quads, for example, when riding and we always use these same fibres every session. As a result, our other muscle fibres are not used to working and when our working fibres get fatigued, the body has nowhere to go and so we slow down.

One area of training that is coming to the fore now is working to improve muscle recruitment. Renato Canova, coach to top Kenyan runners, uses 100-metre max speed hill sprints at the end of easy runs in order to do this, In our ironguides programs we use ALL OUT sprints in the pool and on the bike regularly to do the same, i.e. using a larger proportion of our muscle fibres. By regularly training these muscles, the body has somewhere to go when our normal endurance-trained fibres start to fail.

While sport-specific work is good, I believe we can get an amazing training effect for these fibres in the gym by using isolated muscle machines! While most strength coaches try to avoid these machines at all costs, I think they do have their place in our training programs.
An example is the leg extension machine that isolates the quadriceps. This machine will have an endurance athlete in a lot of pain very quickly as the isolated movement and weight means all muscle fibres are activated straight away and after 8-10 repeats, your legs will be screaming!

To get the most out of these exercises, it is important to make the weight heavy so that you can perform around 10-12 repeats before failure. Do not lift so much weight that you fail after 3-5 reps as this will place too much stress on your knee joint. The only machines I use for this work are the leg curl and leg extension.

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Strength Training: Benefits for Endurance Athletes Part 3

Vibraboard747 — Tue, 01 May 2012 14:19:00 +0000

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“While leg exercises may be the most effective for stimulating hormone response, they are also very damaging and can affect our endurance training consistency, as I mentioned above. I prefer exercises that focus on the upper body and core. My favourite exercises are:
Standing Military Press – Perform 3 x 5 reps at a weight you feel you would fail after 7 reps.
Chin Ups – Perform 5 sets to one chin up before failure would occur.
Bench Press – Perform 3x 5 reps at a weight you feel you would fail after 7 reps
Renegade Rows – 5 x 5 slow and controlled repetitions.
Next time you’re feeling drained and are really suffering in training, go to the gym to perform a routine such as the above—you will be amazed at how energized you feel the next day.

2 – IMPROVING CORE STRENGTH

Core strength has been a major topic for a while now and we have seen many fitness inventions come to the market claiming to increase core strength. Many people believe that core strength is about doing 100s of sit ups, crunches and balancing on gym balls—while, in fact, the opposite is true.

True core strength is the ability of the core muscles to hold your body in a strong stance protecting your spine and allowing your major muscles to work more effectively in performing their task. If we have a strong core, we will move very efficiently and so save energy for any given activity—this is the key to performance in endurance events.

If we watch videos of the greats in our sport, such as Craig Alexander, we notice that their movement looks so easy and relaxed despite the speed and effort they are putting out. This is all due to a strong core and, essentially, movement efficiency.
As endurance athletes we look at the likes of Alexander, Chrissie Wellington, and the great runner Haile Gebrselassie, and we believe that their huge training volume is the key to their success. We may focus on Gebrselassie running 200km a week but we don’t recognize the other work he is doing—the time he spends in the gym to ensure he can maintain his great technique when tired.

Wellington has commented many times on the strength and core conditioning work she does in the gym with Dave Scott and how important it has been to her continued development.
So what exercises are core strength exercises? Well, they are the same exercises I outlined above. The military press is one of my absolute favourite exercises because you need your full abdominal muscles and glutes to be tight and activated to perform it. You will notice after a few reps that it’s not really the shoulders that are giving out, it’s your core that starts shaking first!
Push ups are a great core exercise, again as you need your full abdominals activated. Most athletes, on completing push ups after a layoff, will notice stomach pain the next day, rather than chest and shoulder soreness.

Pull ups also are an amazing core exercise. It has been said that 90% of the population, and also many top athletes, are unable to do these. That’s because you need good body position to be able to get into position for the correct muscles to work to lift up the body and the only way to get into this position is by having an extremely strong core.

I do not believe in separate core routines as I think they should be part of the strength program. As endurance athletes we do not have the time to be in the gym four or five times a week so we should get everything we need with two visits per week.
I suggest going through the above routine once a week, and once a week I like to throw in kettlebell work with some body weight exercises. I like a set which I call the 50’s challenge
50 pull ups – rest as needed to complete
50 kettlebell swings – start with double arm and progress to single arm
50 push up walk outs – from a push up position walk hands forwards and then back
50 kettlebell clean and press OR 50 kettlebell snatches
50 push ups

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Strength Training: Benefits for Endurance Athletes Part 2

Vibraboard747 — Thu, 26 Apr 2012 14:55:49 +0000

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This approach, I believe, is looking at strength training in the wrong way. Yes, we need strong legs to perform our sport but we must consider what we, as endurance athletes, need exactly from strength training in order to improve our performance.

The key things I am looking for when designing a strength program are:
Stressing the central nervous system to stimulate hormone release.
Improving core strength.
Recruiting muscle fibres.
These are the 3 main benefits of a strength program; I will go through each one in this article and show how it will bolster your training.

1 – STRESSING THE CENTRAL NERVOUS SYSTEM
When we perform strength training with heavy weights that force us to use a large amount of muscle mass and we also add an element of balance to activate our core, then we stress our central nervous system.

The load we have placed on the body is above normal, safe levels and the body does not like this. As a result, it tries to get stronger, which it does by releasing growth hormone and targeting strength in ALL the muscles activated.

This has numerous benefits for an endurance athlete, including that core strength is increased which I will go into more below.
The key, however, is the hormone release; our bodies are ruled by hormones. The more growth hormone we have circulating in our body, the more we can maintain or build muscle mass and burn fat. Reducing body fat is a great way to improve endurance performance.

Most athletes, though, will straight away fear lifting heavy weights, as we fear building muscle, and the associated weight gain. In reality, endurance athletes like us are never in such an anabolic (i.e. build-up) state that we’d be able to do this.

As endurance athletes, we use the increase in anabolic hormone production to counteract the negative catabolic (breakdown) effect of hard endurance training and to keep our bodies healthy and balanced.
Conventional wisdom tells us that endurance training will make us healthy and lean but the reality is that this alone is not the key. Watch any big-city marathon or major ironman event to see a fair proportion of athletes competing with excess body fat, despite extreme and hard endurance training.

The reason that larger endurance athletes remain heavy is almost always that the body is not balanced; adding some heavy conditioning training to their program would help them get leaner and improve body composition, and so performance.

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Strength Training: Benefits for Endurance Athletes Part 1

Vibraboard747 — Tue, 24 Apr 2012 15:12:42 +0000

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February 16, 2012

The topic of strength training in endurance sports is always a controversial one, with some coaches avoiding it at all costs and others praising it as the key to success. ironguides coach Alun “”Woody”" Woodward explains why and how strength training can be an extremely effective tool for endurance athletes.

The topic of strength training in endurance sports is always a controversial one, with some coaches avoiding it at all costs and others praising it as the key to success. Over the past few years strength training has really started to make a big comeback; almost every magazine dedicated to endurance sports will have a section on strength training. Articles in this section always relay the same message: functional exercises are the only type of strength work that will benefit endurance athletes.

Functional exercises are essentially movements that follow the movement patterns used in sport—they don’t work muscles in isolation. These typical articles predominantly look at exercises that involve the legs such as dead lifts, squats, split squats, one legged squats, and so on.

While these exercises are great, they are also extremely demanding and require a lot of recovery, which can significantly impact our sport-specific work.

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A Number Of Top Organic Weight Training Guidelines Part 4

Vibraboard747 — Sat, 21 Apr 2012 14:49:37 +0000

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The highest issues with weight-lifting would be the fact there isn’t frequently adequate perform, to create your muscle bulk boost. Consequently an effective way for your normal scholar to construct normal muscle producing revenue, may be to combination variety and also weight training exercise workout workouts.

Every one of the a couple of exercises supplements the other extremely. The amount delivers dimension, the energy permits you to more powerful and also makes it possible for your get weight pertaining to dimensions, therefore acquiring dimension. And so on.
That is why the pair of these kind of workout routines might be absolute best normal weight training exercises all around.

Like you would certainly change these two sorts may be mother along with her form, when you’re distinctive using your individual needs as well as genes. Many people react effectively in order to longer phases of level training, alternated together with quicker times of weight-lifting.

An incredible hint would be to consider degree exercising Two days, and then carry out A couple of days of strength training. Once you achieve you can begin learning from mistakes with a few other intervals.

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