by TheRLPL

Article by Taylor Ryan

You have probably heard from someone, somewhere that lifting heavy weights fast is a bad idea. If you haven’t, then lucky you.

This myth is bogus. And I am going to tell you why right now…

There are many different forms of weight training, some include: endurance training, strength training and hypertrophy training. Additionally, there is a form of weight training referred to as… Power training.

Power training is the ability to move a good size weight, as fast as possible while keeping proper form. Instead of using a very heavy weight and pumping out a few reps slowly or lifting in a negative fashion, you will decrease the weight a bit and be explosive with your rep sets.

Power training is a great program for improving athletic abilities, and endurance. Plus, you have the potential to burn tons of calories and not worry about muscle break down.

Now back to the myth…

Some say that lifting fast weight will increase your chance of injury (such as pulling out your back). As a person with a bad back, I can say that I have pulled my back out picking up a shirt, but never while lifting a weight.

It all comes down to form and technique. Power training is a highly recommended program after you have worked up to be able to handle the exercises. It isn’t for beginners because form is so important that it must be mastered.

Think of training as a progression, you have to get one thing down before moving on. In this case, it is vital to know form and technique…

…If you can not do a proper squat, then you are not ready to progress to power squatting. May sound obvious but you would be surprised at the number of people that just jump right in.

Then it also comes down to knowing your abilities. If you pick up a weight that is obviously too heavy and attempt to be explosive and power lift… of course you are setting yourself up for injury.

In this example you would be using too much momentum and not enough muscle. Your form will suffer and so will the workout.

Now, why is it ok to progress to power lifting?

Your body is designed to handle fast and slow movements. When it comes down to real life events it is safe to assume that not many of us take the time to slowly bend over to pick up the bags of groceries or to get up the stairs.

Our body is made to handle this power. To see great results and perform better out of the weight room you should train your muscles to lift and move explosively….

…It is part of a functional workout to improve lifestyle.

Look at it this way… Have you ever had a hard time pulling the string to start the lawnmower? You need power.

You can have a ton of muscle but still lack power. Weightlifting programs should be changing every 4 weeks, and one of those months try out a power routine.

A great way to get started it to grab a weight around 45% of your 1 max rep and instead of going for a certain rep count try going as intense as you can for a set period of time (generally 30 seconds).

You will quickly feel the burn. Make sure the movements are controlled and with great form.

About the Author

Taylor Ryan is a NASM certified personal trainer and figure competitor. She is the head trainer at TheArtOfWeightLifting and is passionate about teaching people to throw away the fad ideas and learn programs that deliver results and lead to life long fitness. For more from Taylor check out http://www.fitness-analyzer.com and http://www.totaltonedwomensclub.com/blog.

by jp_ns

Article by Cruz Love

<img src=”http://www.ibuildmuscle.com/muscle/images/musclecouple.jpg” align=”left” height=”52px” width=”140px”>The most effective way to gain mucle mass is to design a well thoughout muscle building workout.Planning is the key to succeeding in anything including building muscle. Before you start your exercise you need to warm up and when you are finished your muscle exercises you need to cool down. Without proper warm up and cool down, you are leaving yourself and your muscles prone to damage and diminished results. Doing some low-level cardio exercise followed by light weightlifting would constitute a good warmup. Just walking into the gym and starting to lift heavy weights is bound to lead to serious injury. If you injure your muscles you will be unable to continue with your workouts in the gym thus losing out on that muscle gain.The workout element of a muscle workout is where the muscle gain starts to happen.You need a very good plan here as well. When you going to the gym you should know exactly what exercises you’re going to do and the number of sets and repetitions as well.Turning up willy-nilly and just doing various exercises without any real plan means you will get diminished results.Your workouts will be so much better when you have a plan to follow. It also means you have a way of tracking your progress.We all know that muscle is built by stressing the muscle fibers and that the healing process is what adds to our muscle mass.Therefore keeping detailed record of our exercises is imperative.The previous week we were to 2 sets of five reps with 20 kg.To continue our muscle gain we need to increase the intensity of exercises either through heavier weights or more repetitions.It is recommended to maintain low reps but in this case we would increase the reps to seven.Knowing what you achieved in the previous week will allow you to plan what you will do this week.Is it at least clearer what the significance is of planning your muscle building workout.Exercising one muscle group per week is good practice.Don’t try exercise the entire body in one day as this will defeat your efforts to gain muscle.Combine legs together with abs for your first gym day in the week and you then combine shoulders, triceps and chest for your second gym day in the week.On day three in the gym you do back, biceps and forearms. Make sure that you have at least one days rest between days in the gym.To complete your workout plan you need to decide what exercises you want to do for the particular muscle group.for example for back exercises you could deadlifts, overhand chin-ups, bent over dumbell rows.As a general guideline plan to no more than 5-7 sets in total for large muscle groups such as the legs and no more than 2-4 sets for smaller muscle groups such as biceps.As regards reps plan to do 5-7 reps for large muscle groups and 10-12 reps for small muscle groups Once you can pick up the weight for 7 reps for 2 sets for example then its time to increase the weight.So have fun planning your muscle building workout. Remember planning will bear results.

About the Author

Cruz Love writes regularly about health related topics. I hope you enjoy this article.

by Dain Sandoval

Article by Avi Marents

Not too long ago, I made the decision to append my workout with some strength and conditioning workouts in order to get stronger. Basically, I was attempting to get a bit more of a rush of HGH within me, despite the existing challenges of my strength training routing. This necessitated the addition of a full body workout routine that included plyometrics and kickboxing, among other activities.

Why would I push myself even if I’m performing an effective strength training routine? The answer is that I want to make sure I’m mentally and physically exhausted after each workout. The challenge is that I don’t necessarily want to train my muscles to failure as tighter, denser muscles are formed by not training to failure. This makes it a challenge to increase my heart rate and wear myself out without resorting to mucsle fatigue.

The goal in exercising intensely is so that my body increases HGH (human growth hormone) levels. HGH is a hormone that burns fat while preserving muscle mass. You may be aware that some athletes in a bid to give themselves an advantage over others use illegal HGH supplements to boost their physical abilities. However, your body can naturally increase HGH through intense exercise.

I find that intense cardio is the best way to get my HGH levels boosted. Three days a week I will undergo some high intensity interval training just as I normally do. It is just my aim to boost the fat burning capability of my body by (after I have finished my strength training) working out with another intense routine.

What’s more, strength and conditioning workouts are great because I loved doing them when sports practices were over, due to how they worked for me. While maybe I didn’t ‘love’ them, they were still good for me. After a grueling practice, only the mentally and physically strong can survive and endure further conditioning. You learn what you can do when you are focused enough, you really get an idea of your limits and they are often a lot higher than you thought.

For my conditioning workouts I aim to use compound exercises that really push my body as a whole. These kinds of workouts are sure to get that blood pumping. Sweating will occur, and you’ll get very high HGH levels if you do this exercise. If you check out these ideas, you will have it within yourself to make the perfect full body workout routine to go along with your existing exercise routine.

About the Author

About me: Dave offers you no-nonsense “best of the best” diet and exercise suggestions to lose belly fat and also get lean, defined muscle without spending hours in the health club. There’s no reason for using a body builder workout to secure a fitness model body. These are Not Your Average Fitness Tips. Read more about strength and conditioning workouts and get a low fat, athletic physical appearance in almost no time.

The games may be over, but the football season continues for players returning for 2011. Off-season conditoning is in high gear, and TerrierVision gives you an inside look at what it takes to play with a film produced by TerrierVision student Victor Makali.
Video Rating: 5 / 5

by Tricia Wang 王圣捷

The Internet and the world in general have tons of information on how to do mass muscle building workout and every one claiming they have the new and guaranteed method to success.

It’s unfortunate, buts its true. We will in this article go through some of the facts you need to know about mass muscle building workout. By knowing the facts, you will be better equipped when going on with the mass muscle building workout.

Facts about Mass Muscle Building Workout

There are several things you need to know about mass muscle building workout. Many bodybuilders use full body as their mass muscle building workout and that is because full body makes use of some core exercises that not only targets several muscles at once, but also builds your core muscles.

For a mass muscle building workout you need to be prepared to lift heavier weights. The focus in this article is to build mass and that can only happen through progressive overload.

What this means is that you need to increase the weights you are lifting every time. It doesn’t matter if it is just a slight increase. By increasing the weight through mass muscle building workout, you will force your body to build new muscle to handle the stress you are putting on it.

The final tip before going into the mass muscle building workout is to consume the right nutrition. You have probably heard that nutrition is key to building mass and that is true. In general, we need to eat more when wanting to build muscle mass.

Mass Muscle Building Workout

For mass muscle building we will make use of a full body program with several core exercises. Full body workout is tough on your body, so you also need to rest out. Preferably work out every other day.

-Mass Muscle Building Workout #1 – Bench Press:
This is a great mass muscle building workout that targets your chest area, your triceps and shoulders. You should include both the incline bench press and the flat bench press.

-Mass Muscle Building Workout #2 – Dead Lift:
The dead lift is another great mass muscle building workout as it targets your back area and biceps to name a few muscles. I recommend you getting a hand on a muscle building program or if you can afford it, hire a coach so you know exactly how to perform this exercise. Also get your hands on a waist belt to avoid getting injuries.

-Mass Muscle Building Workout #3 – Squat:
This is great for your below waist area. The squat can be performed on the smith machine or with free weights, but as with the dead lift, when lifting heavier weights make use of a waist belt.

-Mass Muscle Building Workout # -4 Pull up and Dips:
Two great workouts where you make use of your own bodyweight. When you want to make use of the progressive overload, make use of a weight-belt.

Follow the above advice on mass muscle building workout and take a big step toward your desired body.

MMANEWSLEAK EXCLUSIVE: In this week installment of Strength and conditioning Vitor Belfort is training with Jake Bonacci at the world famous Xtreme Couture MMA gym in Las Vegas, NV. Belfort is preparing to meet Anderson Silva on Febuary 5th title. This week Bonacci takes Belfort through a workout with ropes.