Training News March 2018
Go Big, Then Small
Unless you are looking to build up your small muscles, you should be doing large muscle exercises first. British and American researchers have confirmed this bit of standard weight training advice by comparing performance between two groups: One which progressed from large-muscle exercises to small muscle exercises and another group which progressed in the opposite direction, small to large. The workout consisted of bench press, lat pull, shoulder press, biceps curls, and triceps extensions. Predictably, whichever exercise was last invariably suffered compared to the rest. Fatigued small muscles also hampered each study participant’s ability to build large muscles during large muscle exercises. However, should you wish to concentrate on your biceps, it is perfectly fine to begin your workout with biceps curls. Generally speaking, though, you should always do large muscle exercises before small muscle exercises for maximum effect.
How to Bench Like A Pro
Like many other sports, using an efficient setup is crucial for achieving optimal results. You’ll want to minimize your range of motion by arching your back and pushing the bar straight up from your chest. Be sure to keep your butt against the bench and maintain a continuous arch from your upper to lower back as you do this, since it will provide important spinal support while you push. Your feet should be set firmly under your body and as far back on the bench as possible, which will allow you to utilize your legs during the lift as well. Push your upper back toward your rear by depressing and retracting your shoulder bones, or scapula, during the motion, in order to add stability and maintain tension. Always lift with other experienced lifters and people who are very comfortable with heavy iron. When you’re ready to go for your maximum lift, use a small belt. A bench shirt is fine if you want to use one, but some people find they can interfere with perfecting the arch – your mileage may vary. Shoes with heels, such as weightlifting shoes, can help increase stability. With careful planning and a lot of practice on technique, you’ll be on your way to benching houses before you know it!
Limited Effectiveness in Super-Slow Resistance Training
Research out of Florida State University has concluded that low-velocity, or super slow resistance training may not be as effective as some people think. It isn’t a completely useless method, but you have to know what you want to get out of your workouts and make your own informed decisions. Because the training load is less than 50% of maximum effort, ultra-slow training mainly works slow-twitch fibers. And, while this is obviously effective for building those slow-twitch fibers, the majority of muscular size increases come from overloading fast-twitch fibers. In other words, super slow training is generally only useful as an alternative training for bodybuilders and most athletes. Think of muscle growth techniques like a series of mountains. You need a lot of peak muscle tension and an ideal amount of time spent applying tension to your muscles in order to achieve hypertrophy, or growth. Because super-slow training draws out this process, it flattens out the peaks on your mountains and, therefore, reduces or even removes your muscular growth potential. At the end of the day, you should be training throughout the year using a variety of stimuli. This is an important, advanced bodybuilding method which can include super-slow resistance training, but only at appropriate times.
Get Better Gains with Fast Eccentric Training
Using a device called a Biodex, scientists are able to produce an eccentric, isokinetic load. This is important for sports research and our knowledge of how muscle hypertrophy works, as it has helped build an understanding around the role of peak muscle tension and time under tension during fiber growth. Canadian researchers, during an eight-week study, have discovered that fast isokinetic training causes better gains in muscle strength and greater increases in the size of large fast-twitch fibers. However, contraction speed had no effect on muscle size changes in slow-twitch fibers. A second study, which involved muscle biopsies taken from study participants after eight weeks of training, concluded that high-speed isokinetic exercise triggered the highest amounts of muscle cell damage. Because cell damage is essential for muscle hypertrophy, high-speed negatives are likely an effective way to promote the growth of muscular tissue.
What’s in Store for Next Week from Fitness Pulse
It’s time to talk about our health again, and this time, we’re getting artsy. That’s right, we’re talking about… tattoos! What’d you think we meant? Take a look at what’s in store for next week:
- Can tattoos cause cancer?
- Tattooing down under… is it a blunder?
- Sweat reduction with tattoos is a real thing.
Thanks again for stopping by. And in case you haven’t joined the thousands of athletes and fitness enthusiasts who have taken the Xtreme Performance challenge, we’d like to remind you that ISO XP is the perfect solution to boosting your gains and improving recovery time. If you want to see results faster, it’s the single best whey supplement on the market. With an incredible amino acid profile, high bioavailability, and probiotics, you won’t find a better option elsewhere.