Superthread - Tips for Training

Put up your training journal here

Superthread - Tips for Training

Postby Canuck Singh » Tue Aug 26, 2008 12:04 am

Offer your top tips for training here!

1. Make sure you get plenty of protein throughout the day
This is very important! Increasing testosterone increases protein synthesis. Make sure it's a high quality Whey Isolate. Cheap protein is of poor quality, and exhibits inferior muscle-building properties.

2. Drink plenty of fluids
Your muscles are made up of over 70% water. The least bit of dehydration reduces protein synthesis, zaps muscle strength and inhibits the growth process - not to mention increases your chance for injury. The cheapest supplement of all - water - should be used extensively.

3. Take Micronized Creatine Monohydrate
Micronized Creapure or Degussa German Creatine has individual particles 20 times smaller than regular creatine monohydrate it's more efficient, gets into the bloodstream faster, and is utilized to a greater degree. It undergoes several more purification processes yielding a "cleaner" end product.

4. Train heavy, train smart, and train for growth
This requires heavy weight with relatively low reps. By low reps I mean 3 to 9. This is the perfect range for maximizing the muscle growth response. Also, there is some data that suggests this weight and rep scheme may maximize natural testosterone output.

5. Challenge yourself
Always strive to train heavier and reach a new level of intensity. Muscles adapt rather quickly. Constantly challenging your limits forces your muscles to adapt and grow.

6. Train one body part per day
This allows for greater intensity, shorter workouts, and greater muscle stimulation. When you train only one body part per workout you are able to harness more mental and physical intensity during that workout. More intensity - more growth.

7. Supplement every day!
It's important to supplement on the days you don't train as well as the days you do. Your muscles are actually responding to your training in the form of growth on the days you are not training. It's important to keep your hormone, protein and nutrient levels high during this critical recuperation period.
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby Canuck Singh » Thu Oct 30, 2008 6:21 pm

Keeping your shoulders Healthy!

Two Rotator Cuff Exercises that you can use:

1. 30-degree low pulley external rotations
Image
• 3 sets x 10-12 reps
• 2020 tempo
• Rest for 90 seconds
• "Elbow low" activates the teres minor muscle more than the infraspinatus.


2. Elbow-in-front dumbbell external rotations
Image
• 3 sets x 10-12 reps
• 3010 tempo
• Rest for 75 seconds
• "Elbow high" activates the infraspinatus muscle more than the teres minor.

Do these on a Chest &/or Back Day. And pair them with a chest or back exercise.
For example:
A1: DB Presses
A2: RC Exercise

B1: Chin-up
B2: RC exercise

Also see a video here: (by Lee Hayward )

-
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby Canuck Singh » Mon Nov 10, 2008 7:51 pm

Two studies performed last year at the University of Utah demonstrated that men watching their favorite sports team play and win, actually experience natural surges in testosterone. The winning male baseball and soccer fans showed a 20% increase in testosterone levels (a combination of bound and unbound circulating testosterone). Now that's the best excuse I've heard for staying home and watching Friday Night Football!

While a recent study published in the Journal of Applied Physiology (98;1999) showed that testosterone levels of male weight lifters increased twice as much after they performed heavy squats in their workout compared to when they did not. The lifters' testosterone levels were also significantly increased after a heavy bench press workout, but not to the extent of the squat workout. Therefore, serious weight training appears to be a natural testosterone booster.

Another weight training research study examined the effect of a protein and carbohydrate supplement drink mix on anabolic and anti catabolic hormones after training (J.Appl.Physiol. 76(2);1996) The researchers found that consuming a liquid supplement after weight training actually enhanced anabolic/anti-catabolic hormones (including testosterone) during the hours following a workout.
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby Canuck Singh » Thu Nov 13, 2008 6:37 pm

Examples to bust through plateau's

1. Utilize a power rack for your bench press work and overload different phases of the bench press exercise. Who said you have to perform repetitions the same way all the time? Use the steel rods within the power rack set at different ranges of motion (from chest to mid portion, mid to lock out etc.) and overload these shorter movements with more weight than usual, also, change the rep tempo of these shorter reps.

Use the power rack to safely perform ultra heavy lockouts. Overload the bar to 130% of your max and lower the bar only 2-3 inches and push to locked position for 3-5 reps.

2. Use a rest-pause technique to perform more reps with heavy weight. Load the bar to your 3 RM and perform one explosive repetition and rack the bar. Rest for a few seconds and perform the 2nd, 3rd, 4th, 5th and possibly 6th rep using that rack-n-rest method.

3. Utilize a change in full repetition tempo. One technique good is an old method use by powerlifters. Performed correctly, it teaches the neural system and muscle groups to become much more coordinated at producing synergistic force. Load the bar to approx. your 5 or 6 RM. Lower the bar in a slow 4 count as if recoiling a giant, powerful spring. Hold the bar an inch off your chest for a count of 2, then "explode" the bar off your chest, uncoiling that kinetic energy. Rack it and perform another 5 reps in the same manner.
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby Canuck Singh » Sun Nov 30, 2008 3:40 pm

The most common "ab" training myths debunked.

* Some people think abdominals are somehow, different from other muscles. That isn't true. Abs need to be worked the same way you would build your biceps, pec or quads. You don't train these muscles every day, so why train abs every day?

* Work them hard, but briefly. Then give them time to recover. Despite what the infomercials tell you, a great mid-section takes longer than 20 minutes. It takes 24 hours a day, 7-day a week dedication and commitment. In reality the exercises are the easy part.

* If you have fat covering your abs, you'll only lose it via diet. Your mid-section will only look as good as the emphasis you place on your diet. Your gut will generally be the last place the fat goes from, so be patient, but tenacious.

* One of the biggest lies in the fitness magazines (especially when doing a feature article on a "celebrity") is that performing 1000's of crunches and sit-ups will "chisel" ab definition. This is bullpucky. You wouldn't do 1000 curls to build your biceps.

* Forget performing barbell twists; they don't "tighten the obliques" or "get rid of love handes". They will cause injury to your spine.

* Learn the functional abdominal exercises from the hanging position and using a stability ball. Perform these difficult movements in the 6-12 repetition range.
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby hsingh » Sat Feb 14, 2009 1:08 am

My favourite ab exercise is Plank and side plank. That's about all I do and it works wonders to ease my lower back pain as well :) Plank can be made tougher by lifting left foot and right arm off the floor and vice versa for the other side. As an added bonus, these two are very functional exercises, they get the muscles which go all around your midsection involved.
hsingh
 
Posts: 1187

Re: Superthread - Tips for Training

Postby Canuck Singh » Sat Feb 14, 2009 1:39 pm

1. Master body weight: perform a body weight squat correctly. Learn the basic movements using body weight first. Learn how to perform body weight push-ups, squats, chin-ups, pull-ups, dips, lunges, and crunches correctly.

2. Use external resistance: External resistance should come in the form of squats, deadlifts, pushes, pulls, and abdominal/low back flexion/extension/rotation work.

3. Use free weights: Squats are to be performed in a power/squat rack, not a Smith machine. Deadlifts are pulled from the floor, not from the power rack. Presses should be performed with barbells or dumbbells, and overhead presses should be performed standing.

4. Perform quickly and explosively but controlled: Perform all movements quickly and explosively but with control. Whether you’re bench pressing or squatting, you need to explode on the concentric (lifting) portion of the lift. Then, control the eccentric (lowering) portion.

5. Incorporate single leg movements: The body very rarely works on both feet at the same time in sports. Perform split squats, lunges, step-ups, and one-leg squats in your program.

6. Use progressive overload: If you progressively overload a muscle, its adaptation response is to get bigger and stronger. If you’re increasing weight or reps each workout, you’re progressing.

7. Don’t vary too often: If you’re varying your program too often, you’ll have no way to see if you’re making the progress that you’re after.

8. Balance both sides of the joint: For each set of horizontal pushing exercise that you perform, you should perform a horizontal pulling exercise (think bench press and bent over row). For each vertical pushing exercise that you perform, you should perform a vertical pulling exercise (think military press and pull-ups). The same goes for the lower body quad and hip dominant exercises (think the squat and deadlift).

9. Nutrition is key:
Athletes need:
· Lean proteins with each meal (food sources and protein powder)
· Carbohydrates with the first meal of the day (oatmeal, 100 percent whole wheat bread, brown rice, yams, and
fruit) and post-workout/practice meals (simple sugars like Gatorade, baked potatoes, white bread)
· Vegetables with most, if not all, meals
· 5–6 meals a day (or more depending on goals)
· One gallon of water daily (or more)

10. Mix it up: Incorporate Strongman type training into your training programs. Farmer’s walks are great for forearm/grip/hand strength as well as the traps, shoulders, and core. Push a car 30 or 40 yards. Talk about working your legs and taxing your cardiovascular system! Run sprints up the nearest open, grassy hill in town. If you have access to old tractor tires, flip them for a full body, triple extension (ankle, knee, hip) workout.

The days of bench maxing every day, curling in the squat rack, and performing 1000 reps of crunches are over. It’s a new day and it’s time to perform at your highest level. Apply these tips to your program and see what they can do for you.
User avatar
Canuck Singh
Site Admin
 
Posts: 1660
Joined: Thu Jun 05, 2008 6:40 pm
Location: Vancouver Canada

Re: Superthread - Tips for Training

Postby SportySardar » Mon Oct 26, 2009 2:25 pm

This is interesting. I am aiming to bulk up. But I have been doing consistent 10-12 reps. The idea that i could do 3 to 9 reps with a higher weight to increase muscle mass appeals to me. I am going to try that out.
SportySardar
 
Posts: 1187
---------


Return to Training Journals

Who is online

Users browsing this forum: No registered users and 0 guests

cron