Posts Tagged "resistance training"

Strength Training Tips

Whether you are doing heavy lifting, body weight exercises, bootcamp-style or mat work, there are a few very important things to remember for your resistance training practice. Some of you may know this and forget, so I figured it’s time for a little cheat-sheet reminder! 1) If you are doing something that involves moving the limbs – squats, push-ups, rows, lateral raises, lunges… anything at all – never lock your joints. If you are repeatedly “locking out” your elbows in an overhead press with every repetition, the load is transferring from the anterior delts to the elbow joints. In a squat, if you are letting your knees “lock...

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Ryan: My Stomach Hates Fast Food Now

Ryan: My Stomach Hates Fast Food Now

Hey ya’ll, Relatively uneventful week/weekend. (Jessica says: Ryan, with you, uneventful tends to be a good thing.) I did however fall victim to a new burger joint opening up near my office. This burger joint has incredible choices, few of them are healthy. I stuffed myself with a burger covered in ranch sauce (ranch sauce, Ryan?!), cheese, onion rings etc. for lunch, and felt sick until I went to bed (like 12 hours later). It is nice to see that my body isn’t as used to handling that garbage as it once was. Back when I was 230lbs I wouldn’t have had any trouble with a meal like that. Work out wise I kept it simple this week: strength work outs, running, and yoga!...

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Ask The Trainer

Ask The Trainer

Q: If I could only do one workout, out of yoga, pilates, cardio or strength training, what should it be? A: This answer has two parts. The thing that will work for you the best is whatever you LIKE the best. Why? Because you will do it more consistently and frequently. And the more you move, the better! But, if you like all of the above equally and are very results-driven, well then I would have to say that circuit training, which combines cardiovascular bursts (such as burpees and mountain climbers) with multifunctional strength moves (think lunge with bicep curl, chest press in a bridge position) is the most effective way to train. You’re getting more work...

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NEW VIDEO: Row for a Sculpted Back

With so many of us always sitting rounded over computers and desks so much of the time in this technology-driven age, anatomies are really suffering the consequences. We have to train accordingly, to press our posture back into place. Not only that, but what is sexier than a strong back, on a man OR a woman? Here are your principles for doing the most classic upper back exercise: the row. Note – the biceps, delts and core also get fantastic toning with this one.

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A Push/Pull Program

A Push/Pull Program

Every good strength training program needs to be changed up now and then to spur change and growth in the muscle. A program I like to switch to, after too many weeks of doing full body 3 days/week, is the push/pull program. There a number of ways you can do the split, but I will cover a 2 day split program. This means your program will be divided into two days, and you can train four days / week. The idea behind the push/pull program is basically training opposite muscle groups on different days, or those used for pushing exercises vs. pulling. Squats, chest presses, overhead presses, crunches and tricep dips are all push exercises, for example. Hamstring curls,...

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