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Tuesday, August 7, 2007
Maximize your Weight Training Efforts
The Atlanta Journal-Constitution
Remember the guy that you saw doing a biceps curl in front of the mirror? Do you remember how he was bouncing the weight up and down with no regard for form or technique? That, my friend, is utilizing minimum effort and what I call the big M (momentum).
When you train this way you’re too worried about how much weight you’re doing or how many repetitions. What you must grasp is that it’s not how much, or how many, it’s how you do it.
Maximize your training efforts with these tips:
1. Squeeze the Muscle : Don’t bounce the weight as you lift. Instead, squeeze the muscle for a pause between 1-3 seconds. This maximizes the end of a positive contraction, which is where you actual lift the weight. Also, muscle fibers are shortening during the process.
2. Slow Release: Instead of abruptly dropping the weight, slowly lower it weight in a smooth, controlled manner. This will maximize the effort of a negative contraction. (A negative contraction is when the weight is being lowered and the muscle fibers are lengthening.) They should last between 2-5 seconds. Do not lock or overextend the joint at the end of this contraction.
Follow those tips and you will have a safer workout, develop better muscle tone and increase metabolism. Remember, it’s harder to move in a controlled manner rather than fast. Don’t apply the “I want to get it over with” attitude.
After all, it’s about reaching your goals, not doing what comes easily. Right?
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