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DEL.ICIO.USMaximize 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?
Permalink | Comments (1) | Post your comment | Categories: General Fitness, Health, Toning
Comments
By Jim
August 7, 2007 8:46 AM | Link to this
I totally agree……controlled is the way to go. Some other very important things I would add are…. 1.) For a more efficient workout focus most of your time and effort on exercises that work major muscle groups (squats, bench press, lat pulls, etc.)….2.) ALWAYS use a full range of motion when you are lifting to maintain flexibility - no shortcuts…… 3.) vary your workout frequently (type and order of exercises, number of reps, amount of weight, etc.). If you don’t you will hit a wall and will not make progess. 4.) Always start with exercises that work the biggest muscle groups first and then progess to isolated muscles (do lat pulls before curls, bench press before triceps, etc.). I’m not a personal trainer, but I have worked out steadily since I was 19. I’m 47 now it’s kept me in pretty dang decent shape all these years (and it is LOTS of fun to go to the gym and outlift the 25 year old dudes…with my bald spot just a shining!)