Tag strength training

What is The Overload Principle in strength training, and why should you care? The overload principle is a fact of strength training, and you probably want to pay close attention, because it can be harnessed to deliver bigger, better and faster results.

Basically stated, the overload principle says that your body cannot be adapted the way you want unless it is overloaded.

The American College of Sports Medicine, without using a bunch of fancy medical terms, explains simply that this means your muscles must be stimulated to greater than normal activity if they are to grow.

When you properly apply the correct amount of muscle overload, you begin to see results far more rapidly. And they last for the long term, where in the past you may have felt that you were simply wasting time with your strength training workout.

While you may not have thought that scientific concepts and formulas were at the basis of proper strength training, whether you are aware of what is going on or not inside your body, your muscles understand and respond properly when the overload principle is applied correctly.

And the good news is that whether you are a beginner or veteran weightlifter or strength trainer, you can increase muscle size, bulk and power by incorporating an ongoing overload formula into your strength training regimen.

This is great news to those of you who are just beginning strength training. If you have a sedentary lifestyle, and begin overloading your muscles, you will begin to see the desired results quickly. If you are not used to lifting 10 pounds very often, then lifting 10 or 15 pounds with only a couple of weightlifting sessions a week will begin to show improved muscle definition and strength almost immediately.

And the National Strength and Conditioning Association also points out that while the overload principle works for veterans as well as beginners, it may take creative and progressive overload to see a dramatic improvement. If you have already begun to sculpt your body and you strength train regularly, you are going to have to increase the overall load your body lifts in your workouts to benefit from this body adapting fact.

Experienced weightlifters and strength trainers can shorten the amount of time spent resting between sets and increase reps and sets to harness the power of this principle. Just remember, when you consistently and progressively increase the amount of weight, the repetitions per set, and the number of sets you perform in your strength training workout, you harness the incredible power of the overload principle, thereby improving muscle mass and strength.

Sometimes you don’t feel like going to the gym. What would it look like if you did your strength training at home? Using your own weight lifting equipment at home in general has several benefits, such as:

• exercising when it fits into your daily schedule,
• exercising longer because you don’t have to drive to and from a gym,
• not having to arrange for someone to watch your kids while at the gym,
• saving gas by not having to drive your car to the gym,
• using the money you would normally pay for a gym membership to buy your own equipment,
• if you are in a cold part of the world, not having to go outside to get to a gym.

Do these sounds like benefits you want? If so, let’s talk about the different equipment options to consider.

You already know your fitness program should include strength training – around two days per week. But what equipment do you need? Before you go out and blow your budget on a huge strength training machine, think about these three things…

1) Type of equipment

Home strength training equipment can vary from a few resistance bands all the way to a multi-exercise, all-in-one machine. If you are just starting out, a few different levels of resistance bands may be all you need. As you outgrow the bands, you can add to (or replace) with equipment that allows you to develop more.

Many medium level and higher home strength trainers use a weight bench and free weights along with dumbbells and a barbell. You can start out with a few weights and add to it over time.

Of course at the high end of the equipment scale, you have all-in-one machines that are actually several machines arranged and connected in a circular fashion.

2) Available space

Think about how much space you have to commit to strength training equipment verses how much space the equipment takes up. If you live in an apartment, you probably do not have the space for an all-in-one machine.

For planning purposes, you should allow 20 to 30 square feet if you plan to buy resistance bands, kettlebells or a weight bench and small selection of weights. Anything larger and you will need anywhere from 35 to 50 square feet.

3) How much you can afford to spend

Fortunately, you can spend as little you want or as much as you afford. For under $100, you can get resistance bands, kettlebells, or some free weights and a non-adjustable weight bench.

Once you get into the adjustable weight benches and higher, plan to spend a minimum of $500 (up to $1,500 or more). Once you have answers to the three considerations, buy quality equipment that you can afford.

For example, instead of buying the best all-in-one machine, buy a mid-range one and resistance bands or kettlebells. Not only will you have the same amount of money invested, it will give you more flexibility in the exercises that you can do with the equipment you have.

Strength Training Exercise for Upper Body Muscle Groups

If you are just starting to get into strength training, be sure your routines are balanced by targeting both upper and lower body muscles. In the upper body, be sure to include exercises that work the:

• biceps
• triceps
• shoulders
• chest
• back

The Biceps

• One of the most popular exercises for biceps is the curl:
• To begin, stand with your feet shoulder-width apart.
• Hold the weight with palms facing up, elbows in next to your body.
• Now (without moving them) bend at the elbows and bring the weight up and toward your body.
• Now slowly lower the weight back down to the starting position.
• The curl can be done with either a weighted barbell or with dumbbells.

The Triceps

The dip does not require any exercise equipment making it a great exercise to do when traveling. To start:

• Sit on a chair.
• Put your hands on the front edge of the chair seat.
• While supporting your weight with your hands and arms, move to the edge of the chair so the rest of your body is just off the edge of the chair
• Bend the elbows (no lower than 90 degrees) and lower your body down, keeping very close to the chair.
• Finish the exercise by pushing your body back up without locking the elbows.

The Shoulders

The overhead press targets the deltoids in the shoulder.

• Start by standing (or sitting) holding a weighted barbell with your elbows bent and hands at eye level.
• Push the barbell straight up until your arms are fully extended without arching your back.
• Lower the barbell back to the starting position.

The Chest

The basic press targets the major muscles of the chest, along with shoulder and triceps. To do the basic press:

• Lie on a weight bench with a weighted barbell over your chest, elbows bent at 90-degree angle.
• With your arms, press the barbell straight up.
• Lower back to starting position.

The Back

Rows are a great exercise to strengthen the muscles in your back. To start:

• With dumbbells in each hand, bend over at the waist until you are looking straight down at the floor. Keep your abs pulled in and knees slightly bent.
• Let the weights hang straight down from your arms, without locking your elbows.
• Bend the elbows and pull the weights up until your elbows are level with your body.
• Lower the weights back down to the starting position.

Beginners should strive to perform 1 to 2 sets of each exercise with 12 to 16 repetitions per set. As your fitness level advances, you can work up to 2 to 3 sets with 8 to 12 repetitions per set.

You know you are using the right amount of weight if the last repetition in the last set is very hard, if not impossible, to do. You know you have then hit muscle failure.

Strength Training Exercise for Lower Body Muscle Groups

If you are just starting into strength training, be sure your routines are balanced by targeting both upper and lower body muscles. In the lower body, be sure to include exercises that include working the:

• quadriceps
• hamstrings
• abdominals

The Quadriceps

The squat is a great exercise to target the quadriceps (quads). To perform the basic squat:

• Stand with your feet shoulder-width apart.
• Bend at the knees and gently lower your body down until your thighs are parallel to the floor.
• Slowly raise your body back up to the starting position.

A variation of this is the assisted squat. The exercise is basically the same except you use a resistance band tied to a doorknob or stair rail to steady yourself. Put some resistance on the band by pulling it with both hands. Now perform the squat as usual.

The Hamstrings

The front lunge is a basic lower body exercise that works the hamstrings. To begin, stand with your feet shoulder-width apart. Now:

• With your left leg, step forward and lower your body until your thigh is parallel to the floor.
• Now with that same leg, push yourself back to the starting position.
• Either repeat with this same leg for the desired number of repetitions or use your right leg and alternate between legs until reaching your target number of reps.
• To work your hamstrings even more hold a dumbbell in each hand.

A variation of the forward lunge is the reverse lunge. The exercise is basically the same except instead of lunging forward, your move your leg backwards.

The Abdominals

A simple, but very effective exercise that targets your abdominal core is the bicycle.

• To begin, lie on the floor with your hands locked behind your head and bring your knees to your chest.
• Now lift your shoulders off the floor and straighten your left leg while rotating the upper body to bring the left elbow toward the right knee.
• Without lowering your upper body, switch sides, now bringing your right elbow toward your left knee.
• Continue this back and forth oscillation until you have reached your desired number of reps.
• Lower your upper body and legs back down to the floor between sets for a short rest.

If you are just starting out, your goal should be to perform 1 to 2 sets of each exercise with 12 to 16 repetitions per set. As your muscles develop, you can work up to 2 to 3 sets with 8 to 12 repetitions per set.

The great thing about these lower body exercises is that none of them require any equipment, so you can do them anywhere, making them great exercises to do while away from home. When you return home, you can mix up your workout routine and do your strength training exercises for your upper body muscle groups using weights and resistance.

Strength training, resistance training, working with free weights or machines and any other form of physical exertion can be dangerous if not approached properly. The 5 Strength Training Safety Tips included here are basics, and you may be taking them for granted currently.

But if your strength training workout is going to deliver the results you desire, you have to be healthy to implement it. That means if you are hurt, you can not work out, so follow these top 5 tips for strength training safety to ensure injury-free exercise.

1) Warm Up Before You Get Started, and Cool Down Afterwards

Okay, this is really two tips in one, and you are probably nodding your head and thinking, “I already knew this.” But a report from the Harvard Medical School shows that more than half of all non-professional strength trainers and weightlifters fail to either warm up before they get started, cool down afterwards, or both. And this can lead to injuries. Walking or climbing stairs for 5 to 10 minutes is enough to get your body ready for your workout, and the same amount of stretching will cool you down properly.

2) Practice Good Form

Don’t think about the weight, think about your form. Always align your body correctly according to the exercise or strength training move you are making. Poor form can not only result in injuries, both immediate and over time, but it can also slow down the delivery of the results you are looking for. Many strength training experts recommend starting with no weight or a very low weight at first until your muscle memory reflex helps you perform each exercise correctly.

3) Stick to an Established Routine

The human brain commits to memory and habit with anything you do 17 to 21 times in a row, in the same way, and at roughly the same time each day or night. Pick your strength training days for each week and stick with them. This “second nature” programming means you are less likely to injure yourself. It also helps your body understand when its muscles will be stressed and when they will repair, leading to more consistent results as you increase the weight, sets and reps in your strength training workout over time.

4) Give Your Muscles Time to Repair

Lots of water and proper nutrition are needed after you workout, and after an intensive strength training session, your muscles also require at least 48 hours to recover properly. When you stress your muscles, you create small tears in your muscle tissue. Not letting them heal before stressing them again can cause significant short and long-term injuries. Also, given proper hydration and nutrition as well as enough downtime, your desired results will start to materialize quicker.

5) Dress Appropriately for Strength Training Safety

Your clothing should allow for a full range of motion, regardless what exercises or routines your strength training regimen requires. Jeans are a no-no in the gym or wherever you workout regularly, because such restrictive clothing can cause a loss of balance and a significant injury, especially if you are dealing with heavy weights.

Safety should be your number one priority in the gym, your garage or wherever you decide to perform your strength training exercises. When handled properly, weightlifting and strength training are some of the safest physical exertion activities you can enjoy.

Whenever in doubt, think before acting or performing an exercise, and consult a trained professional if you ever have a question. Follow these 5 Strength Training Safety Tips, and you are sure to enjoy the biggest benefits from your workout, while helping eliminate injuries.

5 Common Strength Training Injuries and What to Do About Them

Strength training is a tool used by many athletes to help strengthen and develop their body and thus in the process reduce the risk of suffering an injury when playing other sports. However if not practiced correctly, one or more of the following injuries can occur when lifting weights:

1) Muscle Strain

A muscle strain or “pull” typically happens when you tear part of the fibers of a main muscle or tendon; it is usually caused by either stretching a muscle or tendon too far or trying to lift too much weight.

Muscle strains come in three levels of severity:

1. small tears with a little swelling and mild pain,
2. larger tears with more swelling and moderate pain,
3. considerable amount of torn fibers resulting in massive swelling, severe pain and total loss of mobility.

Treatment for the first and second level injuries is rest, ice and mild stretching. For the last level, surgery may be required depending on the severity of the tear.

2) Shoulder Impingement

Shoulder impingement is the inflammation of one of the rotator cuff muscles, usually caused by lifting too much weight; as a result the inflammation causes swelling. However this swelling also causes pain, localized weakness and even loss of movement due to the narrow space where the rotator cuff muscles go between the shoulder blade and collarbone.

Treatment includes reducing the swelling through icing down the shoulder and taking anti-inflammatory medications. Rehabilitation includes a specific range of motion and strengthening exercises usually prescribed by a physical therapist or sports medicine specialist. Heat, ice and ultrasound may also be prescribed.

3) Herniated Disc

Discs in our spine act as tiny shock absorbers to keep vertebrae from rubbing against each other. However, if we try to lift too much weight or lift improperly, one or more discs can push out against the fibrous outer ring or even break through it, called herniated disc.

Treatment ranges from rest and ice up to major back surgery depending on the severity of injury. In most cases, the cause of a herniated disc is from using improper form when lifting.

4) Ligament Sprain

Ligaments are the connective tissue that holds bones together, such as in a joint. A ligament sprain is normally caused by overstretching one of more of these connective tissues. Common sprain locations include joints such as the ankle, wrist and knee.

Ligament sprains, just like muscle tears, come in three grades:

1. mild over-stretching,
2. partial tear,
3. complete tear.

For the first two, treatment should include rest, icing down the affected area, wrapping with an elastic bandage and elevating the injured area to reduce swelling. For a complete tear, most often surgery is required. The most common cause of sprains while in the gym are unexpected falls or trips.

5) Muscle Contusion

Also known as a bruise, a contusion is usually caused by a blunt force hitting a muscle. The bruise forms due to blood seeping out from broken capillaries and into tissue. Along with a dark discoloration, there is usually swelling, pain and in severe cases, loss of strength and mobility.

Treatment of muscle contusions is the same as it is for the first two levels of ligament sprains – rest, ice, compression and elevation. Sometimes gently massaging the affected area can help restore blood flow and relieve the pain.

As you probably surmised, muscle contusions are associated with the unexpected dropping of weights onto fingers, toes, feet or other body parts.

Through proper lifting form, and knowing your limitation as far as how much weight you should be lifting, most of these injuries can be eliminated or at least reduced in severity. Lift safe – lift smart and use the 5 strength training safety tips listed above. For more helpful strength training tips visit the section on bodybuilding at http://myfitnessnut.com/bodybuilding and sign up for the free MyFitnessNut.com Newsletter.

Before learning how to avoid hitting a strength training plateau, we have to first know what causes one; in a word adaptation.

The human body can quickly learn how to make the most of a situation. So if you are eating about the same number (and types) of calories and doing the same strength training routines, your body adapts to that scenario and trains itself to do the same amount of work more efficiently.

To avoid hitting a those strength training plateaus, keep these four things in mind…

1) Eating

Not getting the right number or types of calories can affect your strength training progress. If you are looking to gain muscle, getting the right amount of protein is very important. Experts recommend eating 1 gram of protein for each pound of body weight per day. Serious bodybuilders tend to eat five or six moderately-sized meals spread throughout the day rather than three larger meals. Eating this way keeps your metabolism functioning at a higher level throughout the day.

2) Resting

If you start to feel tired and you are seeing your motivation going downhill, you may need to take some time off from your routine. This doesn’t mean sit around and do nothing; instead use this time to go for walks, do yoga and spend time with your family. To help avoid hitting a plateau in the first place, plan to take about a week off training every three to four months.

3) Sleeping

The body repairs itself and builds muscle during the time you are sleeping. If you are not giving it enough time to accomplish its maintenance task, it can affect your progress. Most training adults need seven to eight hours per night.

4) Routines

Some bodybuilders use a training system called periodization where they break down their training year into three periods – each with a different goal. One period might focus on strength, another on endurance, and a third on muscle tone. Because each period focuses on a different goal, the strength training exercises in each period are different thus preventing their body from adapting to a specific routine.

Other athletes use their same strength training routine, but change the intensity of their workout or take shorter rest periods between sets. Or they may use less weight, but add a significant number of repetitions per set.

Some athletes make minor changes such as the order of the exercises in their workouts. The point is there are many ways you can change your routine – even if the changes are small – that will challenge your body so it doesn’t get accustomed to a specific one.

Hitting a plateau can be more emotionally draining than physical. To keep from hitting one, keep these four things in mind when doing your exercises, listen to your body and consistently change things up.

Getting a six pack is tough work. It really is. It’ll take determination, time, hard work, patience, sacrifices and motivation. There is no hiding the truth. This is one of the toughest goals to achieve.

Things may be worse if you go about it wrongly without knowing what to do. Not only would you have wasted time and effort, it may also discourage you and make you give up. We certainly do not want that.

This article has 5 pointers for you to take note of. I can safely say that if you follow these 5 tips to the letter, there is an over 90 percent probability that you will attain your six pack goal.

Five Important Six Pack Ab Necessities

1. Get your six pack diet right

Sounds obvious but so few do it. You will need to find out your calorie requirements for the day and how many calories you should be hitting to get a calorie deficit to attain a loss of 1 lb. a week.

Avoid foods such as pastries, pasta, candy, sodas, etc. You can do a quick online search with Google to see which the foods you should be avoiding or visit this page http://myfitnessnut.com/healthy-nutrition-guide for lots of great tips concerning fitness nutrition.

2. Do not starve yourself

Many people make this mistake. They cut their calories too quickly and drastically. When this happens, the body goes into starvation mode and holds on to every bit of fat that it can. Your metabolism will also drop. You do not want this.

Drop your calories sensibly using the diet tips at the page above. There are no instant results to be had, nor are there shortcuts to a chiseled six pack.

3. Workout regularly for six pack success

You must be training at least 4 to 5 times a week. Intensely. You will need to mix up cardio and resistance training. Your cardio workouts should be high intensity with little time for rest.

Your resistance training routines will involve compound movements such as squats, bench presses, dips, pull-ups, snatches, renegade rows, deadlifts, etc. Compound movements enlist the aid of major muscle groups. It’s a complete full body workout.

You will burn way more calories this way. Lactic acid will also be produced and that is good because it aids fat loss. If your workouts are intense, your body will be burning fat for hours after you have stopped. That’s what you want.

4. Drink water

Water is so essential to fat loss. Drink lots of water and your body will metabolize the fat and remove toxins faster. You should be aiming for 8 to 10 glasses a day. As with all things, don’t overdo it and drink too much water.

5. Have one cheat day a week

This is very important. A cheat day will ease the mental torture of going through a strict diet and training regimen. It gives your body a chance to indulge in its favorite food. This can be very motivating and refreshing. It’s like a reward for all the hard work.

Another benefit is the surge in metabolism your body will create due to this sudden surplus in calories. It’s fat burning mode all over again.

If you follow these five tips, you will surely get a six pack in due time. Put in the effort, stay the course and be patient. That’s the only way to make your six pack dream come true.

Learn More About Creating Six-Pack Abs of Your Very Own

To help you create the six-pack abs that you would like to call your own, get a free subscription to the My Fitness Nut Newsletter at http://MyFitnessNut.com and receive a full body workout video series to help get you into shape fast. Get yours now while we’re still giving them away.