Training Tips

DID YOU KNOW:

1 - That if your workouts are much longer than an hour that your body starts producing the stress hormone Cortisol which can block testosterone production which then becomes a muscle wasting effort. (this does not count your aerobic workout)

2 - According to David Pearson, Ph.D., C.S.C.S, an exercise scientist at Ball State University, don't work your abs every day. They are like any other muscle, train them 2 to 3 times per week (depending on load as mentioned in my other page).

3 - That when you perform lat pull-downs or pull-ups, if you wrap your thumb around the bar you increase the work load of your arm muscles. Place the thumb beside your index finger and this will place a greater load on your back muscles for isolation.

4 - A study at the University of Oklahoma found that if people who suffered an arm injury trained only the healthy one for two weeks, they managed to increase the size in their non-exercising arm up to 10 percent. The reason was that exercising one arm stimulates the nerve fibers in the opposite arm.

5 - This is interesting (found in Fitness Magazine) "if  you're a beginner, train to failure, the point where you absolutely can't do another repetition - then throw back a pint of chocolate milk. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide you will all the nutrients you need to achieve the same result".

6 - That bending you wrists backwards slightly  and holding them that way while performing arm curls will work your biceps harder.

7 - Do not exercise when you are sick  (unless your symptoms are above the neck). Your body requires its resources to heal itself, not build muscle and endurance.

8 - Another great one: Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up on the stroke which better distributes the work load amongst the major leg muscles. How to do this. Lock both feet on the pedals but totally relax the left side while you work the right. Perform this for 30 seconds, switch leg for 3 seconds then ride normally for 5 minutes. Repeat this cycle for a 20-30 minute workout.

9 - That soreness-the-next-day is a killer. You can help recover faster by lightly exercising the same muscles the following day by using only 20 percent in the same exercise training weight of your 1RM (one repetition maximum). Do only 2 sets of 25 to 30 repetitions. This will deliver blood and nutrients into your muscles so that they repair faster.

10 - When cycling, keep your pace between 80 to 110 rpm. You will ride further and faster with less fatigue and knee strain.

11 - To increase the workout load, take notice of the length of time that it takes you to work out. Try and reduce this time 10 percent. This increases the load demand on the muscles and it is intensity that builds.

12 - About the DIP exercise. When keeping the back straight and elbows in tight to the body, one focuses the training more on the triceps, when leaning forward and flaring out the elbows one targets more of the chest.

13 - Spend twice as much time stretching your tight muscles as your flexible muscles and for  you guys this means your hamstrings, lower back and shoulders. A MUST!!!

14 - When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways making it easier to breathe.

15 - When recovering from a muscle injury, begin exercising as soon as possible. Try a few minutes at low intensity - no explosive movements. If you experience pain, stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be able to go and little harder and longer each workout.

16 - Eat immediately after you workout. A 12 week study conducted by Danish researchers found that older men who drank a shake with 10 grams of protein, 7 grams of carbs and 7 grams of fat (about the same as in a cup of milk) within 5 minutes after their weight workout gained muscle. but the men who consumed the same drink 2 hours later did not.  Try this killer shake post workout.: Blend a half cup of fat-free frozen chocolate frozen yogurt, a quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a table spoon of unsweetened cocoa powder, and drink. You'll get 23 grams of protein, 52 grams of carbs and only 4 grams of fat (add some of your protein power 0 one table spoon and protein can increase up to 40 grams).

The following information provided by MEN'S HEALTH magazine. Top training tips.

1-build better abs - don't train them every day. They are just like all other muscles in your body and can be over trained. Train them only 2 to 3 times per week.

2 - Protect your neck - Put your tongue on the roof of your mouth when you do crunches. It helps to align your neck muscles correctly and will reduce neck strain.

3 - Keep muscles limber - if your under 40, hold your stretch for 30 seconds.  If your over 40 hold them for 60 seconds. As you reach 40, your muscle become less pliable and need to be stretched longer.

4 - exercise in order - Use dumbbells, barbells, and machines - in that order. The smaller stabilizer muscles you use with dumbbells fatigue before you larger muscle groups. So progress to machines, which require less help from your smaller muscles, as you grow tired.

Copyright 1996 by Ron Johnson. All rights reserved.