What does it mean when a workout calls for you to lift at a certain percentage of your one rep max (also listed as 1RM)? Let’s take a look… Your one rep max is the most weight you can perform on any given lift for ONLY a single rep. A one rep max is generally … Continue Reading
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How much weight you use depends on your level of lifting experience. If you are a rank beginner, and all exercises are completely new to you, the last thing you want to do is load up a barbell with a heavy weight. Rank beginner. For the first several weeks it is important to get the … Continue Reading
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There is no best workout for fat loss. Most people have the goal of looking “toned”. The word toned implies losing fat while maintaining, or adding more muscle mass. To accomplish this goal you must: Push yourself. Push yourself in the weight room for more reps and weight when possible. This is called progression. When … Continue Reading
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The process of warming up before a weight training session involves 3 different phases: Mild cardio – 5 to 10 minutes of non-taxing cardio. Stretching – Controversial and optional step. Working warm up sets – Prepare your body and mind for heavy lifting. Step 1 – Mild cardio. It is not uncommon to feel stiff, … Continue Reading
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Rest approximately 90 to 120 seconds between sets for most exercises. For heavy, taxing sets, you can rest between 2 to 5 minutes if need be. Exercises that might require longer rest periods include: Squats Deadlift Bench Press Barbell Rows Dumbbell Rows Romanian Deadlifts Power Cleans Overhead Presses Close Grip Bench Press It is not … Continue Reading
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A rep, or repetition, is the act of pushing, pulling or moving a weight and then returning it to the starting position of an exercise. For example: Bench Press. For the bench press you start with the weight above your chest. A single repetition begins by lowering the bar to your chest, and pressing it … Continue Reading
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The best answer is…if you require longer than 60 to 75 minutes per day to get in an effective workout, your aren’t training hard enough. When a session takes longer than 60 to 75 minutes, it is usually because: Lack of focus. A lifter is messing around in between sets…talking, texting, strolling for water, watching … Continue Reading
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Back exercises are “pulling” exercises. Unfortunately, many of us are indirectly pulling the weight with our biceps, and minimizing the upper back’s involvement in the lifts. To maximize the impact of your back training, use the following approach. It works well for both rowing and pull up/pull down exercises. This advice does not apply to … Continue Reading
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No. One of the common myths in the muscle building world is that you must train every small muscle group with a myriad of sets, or it will remain small and withered. This mentality tends to create bloated workouts, and an obsessive desire to manipulate any workout that doesn’t contain “10 sets for Bodypart X”. … Continue Reading
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I have been training for nearly 25 years, and I can say with certainty that 90% of my injuries have occurred when I was: Lifting too heavy, too often. Training too frequently. Now understand, “training heavy” is a relative term. In general I have found it to mean performing too many reps each week above … Continue Reading
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