Search Results for: blog weight training progression and overload

Compound Movements and an Efficient Workout

One way to build muscle and make your work out more efficient is to use compound movements. What’s a compound movement? A compound movement is an exercise that utilizes two or more joints in performing the movement. Squats are a compound movement because they utilize your ankles, your knees and your hips. Bench presses utilize your wrists, your elbows and your shoulders. Chin ups are the same way, wrists, elbows and shoulders. Muscles & Joints Compound movements are efficient in your exercise routine because when they involved more than one joint, they often involve more than one set of muscles. … Continue reading →

What Can You Do Right Now? (Strength Training)

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Do you have about 30 minutes? Good. I have something you can do right now to help promote better fitness and strength in your everyday life. No, you don’t need any weights or weight training equipment. Instead, put on some comfortable clothes and a pair of comfortable shoes and let’s get started. Let’s start with a calf stretch. It’s important to warm up your muscles before you dive right in. Extend your right leg and press the toes to a wall or sofa. Don’t press forward, but instead squeeze your right leg and just fully extend the knee. You should … Continue reading →

The Fitness Blog Week in Review May 6 – May 12

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Wow, halfway through May and the summer fitness season is ramping up. We’re going to spend a lot of time over the next few weeks discussing summer fitness including biking, swimming, outdoor sports and much, much more. My daughter is interested in checking out soccer this summer along with her swimming, jazz dancing and gymnastics – what do you and your family have in the way of summer plans? I’d love to hear about it. Sunday, May 6 It can be difficult to get started on a new fitness plan when you are trying to balance a dozen other responsibilities … Continue reading →

Weight Training: Progression and Overload

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We talked about exercise principles yesterday and the importance of doing it right the first time in order to promote your success. One of the principles we discussed was the concept of overload. I know from at least one reader’s note that I wasn’t exactly clear on what overload is, so today I want to talk about progression and overload. Overload Your body is designed to adapt to stress and to load. For example, when you’re pregnant, you get progressively heavier. You don’t go from being 1 month pregnant to 9 months pregnant overnight. This important because the progressive gain … Continue reading →

Do You Want Big Muscles?

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When you think about exercise and fitness, do you think about big muscles? Do you concentrate on a workout that builds muscle and strengthens the body? Do you a chest that would do Atlas proud? If building muscle is your priority, then it’s important for you to understand everything you can about muscle strength, strength building and more. Hypertrophy Bulky muscle is caused by muscle hypertrophy. So what is it, you ask? Hypertrophy is what happens when muscle cells thicken, but don’t get longer. Your muscle cells may divide and create more, this can also create a thick appearance without … Continue reading →

You Can Do It With Your Television

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Almost a year ago, I made a suggestion for a great way to incorporate pop culture into your exercise routine. The following, although it can work, is not necessarily the most serious of exercise routines. On the other hand, if you’re not serious, then you’re laughing and likely having a good time. Laughter burns calories, releases endorphins and reduces your stress. So does exercise. So combining exercise and laughter is always a good combination. Television Exercise Game So how does the television exercise game work? Well here is the simplest idea. You can set up for you evening with a … Continue reading →