Author: Chris Ritchie

Some aspects of weight training, such as ideal resting time between sets, will vary based on your fitness goals, whereas others, such as order of exercises, breathing techniques and warm-up strategies, will be the same for all exercisers. Rests in Between Sets How long you should rest in between sets depends on your fitness goals. If you are weight training to become more toned and streamlined, then you only need 1 or 2 minutes of rest between sets. If you are trying to build muscle bulk, then you should rest for at least 3 minutes between sets to give your…

The squat, when correctly performed, is one of the best general weightlifting exercises. The squat is most frequently performed by powerlifters, but is also popular with bodybuilders and athletes training for sports where core strength is important. A squat performed with poor form can be damaging to the athlete’s back and knees. For this reason, it is advisable to practice squatting with low weight to begin with, and gradually increase the weight as the movement becomes more familiar. How to Improve Squat FormThe two most common errors when performing the squat are leaning forward instead of remaining upright, and squatting…

Weight training builds muscle mass, which, contrary to what many women believe, does not necessarily mean bulking up. Most women do not have the body type to attain large, bulky muscles, even if they weight train excessively. What a strength training program can do is create lean muscles, which helps not only with strength but also with overall fitness. Muscles also give you stability and better balance, and having more muscle means that you burn more calories when at rest. How to Begin Your Weight Lifting Program Remember: You don’t need fancy strength training equipment. Start lifting weights with a…

There are basic differences between Standard as opposed to Olympic weight sets that anyone aspiring to get into weight lifting ought to be aware of. As the saying goes, “you get what you pay for,” and this is reflected in the strengths and weaknesses of standard vs. Olympic benches, bars, and weights. Standard vs. Olympic Benches, Bars, and Weights: Physical Properties There are a number of physical differences between Standard vs. Olympic benches, bars, and weights which are important to consider before making any purchase. The first issue is pure strength. Olympic bars can handle more, and correspondingly, so can…

Cybex. Nautilus. Life Fitness. Hammer Strength. These are just a few of the brands of strength training equipment made popular by their ubiquity in health clubs, and for good reason: they offer options for lifting a variety of large muscle groups, are relatively easy to use, and don’t take up too much space. Just because they’re there, however, doesn’t mean they’re right for you. When selecting exercises for your strength routine, consider your desired results. Are you trying to put on mass? Lose weight and gain strength? Are you training for an endurance event like a triathlon? Also, are you…

Muscular endurance is trained specifically and in more of an aerobic and oxygenated pathway, whereas muscular strength is trained in an anaerobic ATP-CP and Glycolytic pathway. There does seem to be a relationship between muscular strength and muscular endurance. However if a person only trains to improve strength then that person is not improving his muscular endurance that much. The definition of muscular strength is: the ability of your body’s muscle to generate force in a short period of time. This type of activity relies on anaerobic energy–allowing you the short burst of energy you need to lift a heavy…

If one were to lose all muscle mass (starvation) he would surely die, yet other less severe complications can arise from sarcopenia. With limited amounts of muscle mass reserve, individuals do not respond well to stress. In various studies it was noted that lung-cancer patients undergoing chemotherapy showed that the recurrence of cancer was predicted by levels of body protein; there is a clear link between diminished muscle mass and cardiac failure; and the survival from severe burns was lowest among individuals with reduced muscle mass. In 2005 the Mediterranean Intensive Oxidant Study determined there was a direct link between…

One of the most well known physiological principles that govern physical training is the SAID acronym. The acronym stands for “Specific Adaptations to Imposed Demands”. It means that as the body is physiologically stressed, the systems of the body will adapt and change to meet the specific demands of the stressors. This works for all systems of the body including the cardiovascular, respiratory, neuromuscular, and musculoskeletal. When muscle tissue is stressed beyond what its normal capacity to respond to work is, the muscle tissue will undergo specific physiological changes. These physiological changes include an increase in the size of the…

Exercisers just starting a weight training program may have questions about which workout method is best – free weights or machines. Both of these forms of strength training have their pros and cons. Strength Training With Free Weights Free weights include both dumbbells and barbells. Many veteran exercisers consider free weights to be the “gold standard” of strength training. Free weights “simulate real-life lifting situations and promote whole-body stabilization,” according to Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic. In addition, free weights tend to work several muscles at the same time within a given…

The body’s primary advantage is its ability to adapt to its environment. When related to lifting weights, progressively increasing resistance equates to large muscles with striated definition. Benefits of Resistance Training Anaerobic exercise, weight lifting, is the best way to lose weight. Its fat-burning and metabolism-raising effects put it on a completely different level than cardiovascular exercise. The muscle-building benefits which result from weight training extend beyond metabolism. New-found size and muscular definition tends to produce a desirable physique, and can therefore lead to higher confidence levels. Whether or not it’s politically correct, people view somebody who is fit differently…