You lift weights right? Besides to look great in the mirror, feel better about yourself and to take care of your body, do you know why you are choosing the different aspects of your workout? This article is the first of a six part series covering a scientific and detailed discussion of key variables that impact how successful your weight workouts will be at helping you achieve your goals (Kerksick 2011; Spiering et al. 2008). I hope to arm you with a better understanding of what changes occur as a result of making changes to your workouts and with a better understanding you can develop a more effective workout program for yourself. For starters if Obama was still a senator in Illinois when you last changed your workout, you really need to read this series. If lifting heavy to you is having to put the phone down while you lift weights, you really need to read this series. Finally, if your idea of a weight workout is running or some other form of cardio and you justify it because of the impact or pounding (whether you are a man or woman), you really need to read this series. The acute training variables as they are commonly referred to were first characterized by Bill Kraemer (Univ. of Connecticut) and are the central considerations every resistance training athlete should make when choosing the various aspects of their program (Spiering et al. 2008). These variables are choice of exercise, rest between sets, load or intensity, volume and order of exercise. The last part of this series will also discuss exercise intensity and muscle fiber recruitment.
The post The Anatomy of Your Resistance Training Workout – Part 1 appeared first on 1st Phorm.
Do you know what free radicals, antioxidants, and superfoods are?
Some people aren’t familiar with those terms. Others have heard these terms tossed around so often that they have forgotten what they mean. Do not worry about your knowledge on these subjects.
We will help you understand them so that you can effectively use, or avoid, these in your journey to becoming healthy [...]
Holiday parties... social gatherings... and time with loved ones should make this one of the happiest times of the year!
Unfortunately though, for some people, it’s actually dreaded and a great source of stress! It could be stress about what to eat, what to drink, how to work out, or maybe the overall fear of losing results you've worked so hard for!
It doesn’t have to be this way, and in […]
... in human bodies, nitric oxide is incredibly important.
It’s what’s known as a vasodilator which means NO loosens the inner muscles which help restrict vein blood flow.
This gives your entire body better access to blood. The more blood your muscles have access to, the more oxygen they have. The more oxygen they have, the more work they can do before feeling tired.
And the more work they can do before feeling tired, the more you can get out of your workouts.
But pumping out a few extra reps per workout isn’t where the benefits of nitric oxide end. [...]