Training Topics

Muscle Definition

Muscle definition is something everybody wants, from the elite athlete to the normal gym goer who is exercising for health benefits more than for the looks department.

The best way to achieve this is through high repetition training, now remember this is not a theory, I am speaking from experience and results as this is a method I have used hundreds of times on clients during the past 11 years of my personal training career.

The Benefits of High Repetition Training (HRP)

- Burns off subcutaneous fat and increases the visibility of muscle striations.

- Increases the protein content in the muscles through performance of long, high-reps sets.

- Increases capillary density within the muscle through increased adaptation to aerobic work, which may result in a slight increase in muscle size.

Get rid of FAT

In order to get the best defined look possible you need to reduce as much body fat as possible.  To accomplish this, the duration of nonstop muscular contraction must be increased.  Traditionally you will try running on the treadmill, rowing, cross training, cycling, stair climbers etc…but this unfortunately will not produce the desired results! 

The high repetition training method will result in elimination of fat from the overall body and more importantly from local muscle groups involved in the activity.

The number of repetitions and sets per muscle group need to be drastically increased in a progressive manor and in a nonstop fashion.  To avoid complete melt down of a muscle group during your workout, it may be an idea to exhaust one muscle group then straight after a set is complete move onto the opposite working muscle group.  For example, if you have just completed 10 sets on the bench press using the HRT method then it would be a good idea to then train the back muscles as they are still fresh, unfatigued and will allow you to perform another set of 10 sets! 

This is not only causing you to burn more calories but also keeps your heart rate up and adds an aerobic style routine to your training regime.

Considerations

Ensure when taking part in high repetition training that you leave only a few seconds from using one machine and moving onto another to keep your heart rate up.

HRT requires that muscle groups be constantly alternated

Beginners to exercise should enter this style of training regime with great caution as the end result can be muscle soreness for days which can be highly demotivating

Do not try to speed through the sets as this will cause your muscles to build up lactic acid at a much faster rate, instead, employ a steady speed throughout the set

It would be advisable to only take part in this training system twice per week to begin with if you are a beginner and for the elite athlete up to 4 times per week.

Ensure that your protein intake is always high and consume plenty of water.

3 Basics Rules of Strength Training & Bodybuilding

3 Basic Rules of Strength Training & Bodybuilding

Rule # 1 – Concentrate on improving joint flexibility before developing muscle strength

When first embarking on any kind of weight training the new trainee tends to be more focused on how much he or she can lift rather than focusing on how NOT to pick up an injury or even thinking about flexibility.

Joint flexibility should be the first part of your training regime for many reasons but the the most being to avoid joint pain.

During most exercises the weight of the barbell and dumbbells compresses the joints to such a degree, that if you do not have good joint flexibility, it can result in strain and allot of pain!

The best way to improve joint flexibility is to take part in range of motion stretches.  This in a nutshell refers to how far you move your joint.  You would be looking to move and stretch your joints through all the its range of movement.

The muscles and tendons that support the joint lengthen every time you stretch which in turn allows the joint to move that little bit further and more freely.  You may experience some burning in the muscle or tightness during this process. 

It is always advisable to take part in a thorough warm up prior to taking part in stretching to reduce the chances of picking up an injury.

Rule #2 – Develop the tendons before developing the muscles

The rate of gain in muscle strength always has the potential to exceed the rate at which tendons and ligaments can adapt to higher tensions.  Make sure the tendons and ligaments have time to adapt, remember health, fitness and weight training is a life long journey so don’t be in too much of a hurry and forget about the basics! 

This common and very amateur mistake is the equivalent of to trying to build a house on sand rather than on solid concrete foundations!

To train tendons and ligaments you need to take part in a low-load program (light weight, high repetition training) for at least 2 years!  Yes you read correctly 2 years!  There are no short cuts unfortunately but the result of this will be increasing the size in diameter which will allow your tendons and ligaments to withstand tension and wear.  Patience will ultimately pay off!

Rule #3 – Develop the body’s core before developing the limbs

Yes big arms and legs are impressive and takes allot of training to develop these areas.  Don’t forget that the trunk is the link to these areas and these limbs can only be as strong as the trunk.

A poorly developed trunk represents a weak support system for the hard working arms and legs, so never forget to focus on this important area. 

As tempting as it may be to just train the arms and legs, “don’t do it!”  Ensure that there is adequate core training included in your workout regime.  The areas of interest should be the muscles of the abdomen, lower back and spinal column.