Title : 5 rules to live by training
link : 5 rules to live by training
5 rules to live by training
by Lee Boyce T-Nation
Tips intelligent training for serious lifters
Rule 1: earn the right to train with high reps
One of the first things most people learn in the gym is that "low reps, heavy weight" is equal force, and "high rep, light weight" is equal to the definition and cutting. Anyone who reads this site knows that weight training goes far beyond the previous directives, but the average person does not. Often the same is done, hitting the weights for sets of 15 repetitions just off the mark "get cut."
Formation of groups of more than 8 to 10 repetitions should be considered a privilege. longer sets out different energy systems. After about 10 seconds, the fast-twitch muscle fibers begin to "disconnect" from any elevator we are doing, and our muscular strength becomes a key actor than he was.
Furthermore, it is reasonable to think that a beginner (or intermediate) maintain high technical elevator through the entire length of said assembly. That said, only it becomes far more important than a proper basis of force and acts as a governor becomes the deciding factor on whether to increase rep ranges.
If you can not keep good form and technique using heavier loads for a shorter duration, while NO fatigued, you will not be able to do when fatigue is an important factor and lactic acid has accumulated within the target muscles. It's that simple. Develop a base of strength and let the overview of training you feel more comfortable with the uprising before playing high rep protocols. In good shape, rhythm and timing with high rep sets is more of an acquired skill that most people want to recognize.
Rule 2: Annihilate an elevator for training
When I was younger, I train for strength or severe hypertrophy by volume allocation to everything I was doing that day. If it was a chest workout, I'd go through my entire press system pyramid bank, continue the work weighs the same intensity, then finish with more hell for the triceps.
There is nothing particularly wrong with that exercise protocol. The problem comes from assigning the wrong mindset to each section of the training. Being able to put your energy and neurology at his first move, simply allows you to get more out of it. Do not do strength training for three elevators on the same day. Assuming you're training hard, just do not have enough in the tank to a training session proper strength in the remaining elevators after the first is finished.
Even if you feel you have enough in the tank, it is still worth asking what his return would be like to do the second and third completely new elevators. It is smart to save the other two movements for their own workouts and try the additional exercises in your program as supplements to the main lift. Now that does not mean you have to change additional movements at all; simply lower the volume and weight of a notch and change the rep ranges. Your nervous system will thank you.
Remember, your day at the gym in its leisure program is not intended to be a powerlifting meet. Take advantage of a full recovery to get the most out of your program and you will be glad you did.
Rule 3: Pull before push and pull more often
Everyone knows you need to maintain a balance between traction and thrust exercises. If attention to that balance, you are installing for poor posture, muscle tension and joint pain, including chronic is not paid. By extension, that will change the quality of your workouts.
People usually consider to get your workout again to counter his chest or shoulder that made training earlier this week. But it does not end there. Not even close. Remember that because of our lifestyle, a 1: 1 is not enough when it comes to the creation and promotion (and in many cases, restoration) balance between the muscles. This means that the formation of the back more often, with more volume and ranges higher than we usually do with our previous muscles repetitions.
There's more. When you do a upper body workout containing both front and back side muscle groups, you would do well to schedule traction exercises first, before doing the exercises thrust. The reason scapular stability concerns.
Making your pushups before making their overhead presses, or their ranks before bench presses, will create an environment shoulder much more stable for the second of the two exercises . The muscles of the rotator cuff stick to your scapula, and increasing blood flow and tension in the region will do much to give the shoulder joint enough support to stay away from unwanted injuries or general instability. It also means pressing painlessly.
Even if you are doing a workout pressing straight, nothing but good can come from priming shoulders to carry the load by stabilizing them through a pair of series high repetition of rows of any variation, using any means of resistance - dumbbells, cables, or even bands. The goal is just to get the top to start feeling a gentle pump and get turned back.
Taking things a step further extraction work program before work thrust on individual workouts is a smart decision, and what is even smarter is to program a traction day before a day thrust weekly programming cycle. If you are already taking the above advice and is training again (or pull exercises) more than once a week, just make sure that at least one of those workouts Tire is scheduled before their big workout pressing.
difficult workouts can produce DOMS (soreness), which can reduce the range of motion or flexibility of muscles. Take advantage of that restriction by getting the upper back muscles of mild chest pain before a workout. I've never had a chest workout that feels or underperformed because my upper back pain was to train than before. Inhibition of the ROM can have the same effect on the stability of specific shoulder heavy pressing.
Rule 4: Do not train for strength every week
Some programs require double and triple in a heavy lifter flying hundreds of pounds on a daily basis. For a competitive Olympic lifter or powerlifter, what kind of training it is standard operating procedure, done with the specific purpose of competition. The body adapts.
For normal people who can not be in your best interest. Jobs are full-time, external stressors, nutrition is probably mostly just decent, and habits that supported recovery to improve. It is a generalization, but life and lifestyle of a recreational lifter - regardless of the seriousness with which values its formation -. You simply can not compare with that of a level Olympic lifter elite or weightlifter
Therefore, the workload by force will lead to a very angry nervous system and invariably a soon-to-follow lifting injury. The structure of its programming to alternate between a week of heavy load and a higher volume of the week. The volume of the week gives the SNC chance to recover while giving the muscular strength of a kick in the butt.
weeks, even elite athletes have deload. It is useful to pay more attention to rest and recuperation and health of your nervous system. The fact that "feels good" does not mean your body is always working optimally.
Rule 5: Do not break your routine or environment
The things you do in the gym around the subject real workout . There is a lot of information on the exact ritual to follow when warming up for a good workout. Some say the foam rolling is an absolute necessity. Others say it's one of the dumbest things you can do before training. Some hate static stretching. Others hate it in warm-up sets. Other spurn the work mobility and muscle activation.
The get caught up in what experts recommend can make a discount lifter the most important link that most experts neglect to emphasize: understanding your body and know how they affect things their own training. The truth is that except the completely stupid, if a certain warm-up routine makes muscles and joints feel good and ready to train, then what reason do you have to get rid of that method instead of something new?
For frothing rolling and static stretching quadriceps before your workout squat because it shows that your knees feel good after doing so, have at it, even if it directly contradicts what just to read in a book. Conversely, if the rolling foam makes it feel like a waste of space that is too weak lazy to even create the proper tension, stop it! Make decisions that build the best warm for you.
One more thing. All of the above applies to your environment as well. As you become stronger and public relations to get heavier, it is important to keep things as consistent as possible in order to limit the amount of things that can get rid of your psychology.
Where possible, squatting in the same frame that you like and feel stronger using. Signage at your favorite bar in the gym and follow the ramp protocol setting that makes you feel ready to move mountains. There is nothing wrong with following a consistent routine and a set of rituals, as long as they are their own rather than someone else.
Source: https://www.t-nation.com/training/5-training-rules-to-live-by
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