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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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BUILD MUSCLE AND LOSE FAT WITH ECDY-BOLIN
Hello Paul,
I was thinking about which Supplement has gave me the best
gains and I would have to say it is the Ecdy-bolin. Even though I
contribute my strength gains to it , I am also trimming down
dramatically.
I went from 10% body fat to 8%, with out trying to do so at all.
In fact I am properly eating more.
Also my lifting capacity has rose in every exercise by 25 lbs. For
example my bench went from 375 lb to 400 lb and still doing the 10
reps within 2 months, Now I find that amazing.
My muscle size increased by an average of 1/2 inches and that is
no big deal, except it happened while I was losing weight and not trying.
Besides taking the Ecty-bolin I did not change a dam thing!
Thanks,
Louis
Click Here for more Info on Ecdy-Bolin and how you can get a
Free Russian Training Cycles Workout Program
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FITNESS TIPS FOR 3/12/2002
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TEN MOST COMMON CAUSES OF WEIGHT LIFTING INJURY
By Marty Gallagher
Injury is always just ahead for the careless weight trainer.
The quickest way to sidetrack progress is through debilitating
injury, you need to be a bit clairvoyant, learning to avoid
injuries before they happen. You can accomplish this by
listening to your body's feedback and then making the
appropriate adjustments. Here are the 10 most
common causes of injury - beware!
1. Incorrect Technique
The most common weight training injuries are related to poor
exercise technique. Incorrect technique can pull, rip or wrench
a muscle, or tear delicate connective tissue quicker than you can
strike a match. An out of control barbell or stray dumbbell can
wreak havoc in an instant.
Each human body has very specific biomechanical pathways.
Arms and legs can only move in certain ways, particularly if
you're stress loading a limb with weight. Strive to become a
technical perfectionist and respect the integrity of the exercise
- no twisting,, turning or contorting while pushing a weight.
Either make the rep using perfect technique or miss the weight.
Learn how to miss a rep safely; learn how to bail out.
2. Too Much Weight
Using too much weight in an exercise is a high risk proposition
rife with injury potential. When it's too much: if you can't control
a weight as you lower it; if you can't contain a movement within its
biomechanical boundaries; and if you have to jerk or heave a
weight in order to lift it.
An unchecked barbell or dumbbell assumes a mind of its own;
the weight obeys the laws of gravity and seeks the floor. Anything
in its way (or attached to it) is in danger.
3. Bad Spotting
If you lift long enough, you'll eventually reach a point where you
need to have a spotter for a number of exercises, including the
squat and bench press. When you work as hard as you're
supposed to, you occasionally miss a rep. Nothing is wrong with
that - it's a sign that you're working to your limit, which is a good
thing if it isn't overdone. Yet when you work this hard, you need
competent spotters. A good spotter should conduct him or herself
at all times as though the lifter is on the verge of total failure.
Your training partner can also lend a gentle touch that allows you
to complete a rep you'd normally miss. A top spotter needs to be
strong, sensitive and ever alert to the possibility of failure - not
looking around or joking with friends.
4. Incorrect Use of Cheating & Forced Reps
Cheating and forced reps are advanced techniques that allow the
lifter to train beyond normal. Taken past the point of failure, the
muscle is literally forced to grow. When incorrectly performed, a
cheating or forced rep can push or pull the lifter out of the groove.
The weight collapses and a spotter must come to the rescue.
Cheating movements work; real world data prove this statement.
Yet cheating, by definition, is dangerous. Any time you use
momentum to artificially goose rep speed, thus allowing you to
handle more poundage than when using strict techniques, you
risk injury. To play if safe, use the bare minimum cheat to
complete the rep. On forced reps, make sure your training
partner is on your wave length. Don't go crazy.
5. Training Too Often
How does overtraining relate to injury? It negatively impacts
the body's overall level of strength and conditioning. Overtraining
saps energy, retarding progress. You can't grow when you're
overtrained. It also interferes with both the muscles and the
nervous system's ability to recuperate - ATP (adenosine
triphosphate, an energy compound in the cells) and glycogen
stores are severely depleted when an agitated metabolic status is
present. In such a depleted, weakened state, is it any wonder that
injury is common, particularly if the athlete insists on handling big
weights? The solution is to cut back to 3-4 training sessions per
week and keep session length to no more than an hour.
6. Not Stretching
Stretching is different from warming up. Properly performed, a
stretch helps relax and elongate a muscle after warm up and
before and after weight training. As a result of warming up and
stretching, the muscle is warm, loose and neurologically alert -
in its most pliable and injury resistant state. In addition,
stretching between sets actually helps build muscle by promoting
muscular circulation and increasing the elasticity of the fascia
casing surrounding the muscle. Finally, if you perform muscle
specific stretches at the end of your workout, you'll virtually
eliminate next day soreness.
7. Inadequate Warm Up
Let's define our terms. A warm up is usually a high rep, low
intensity, quick paced exercise used to increase blood floor to
the muscle. This quick, light movement raises the temperature of
the involved muscle while decreasing blood viscosity and
promoting flexibility and mobility. How? Everyone knows that a
warm muscle with blood coursing through it is more elastic and
pliable than a cold, stiff muscle. Riding a stationary bike, jogging,
swimming, stair climbing and some high rep weight training are
recommended forms of warm up.
Try a 5-10 minute formalized warm up before stretching. If you
choose high rep weight training, try 25 ultralight, quick reps in the
following nonstop sequence: calf raise, squat, leg curl, crunch, pull
down, bench press and curl. Do one set each with no rest between
sets. This can be accomplished in fewer than five minutes and
warms every major muscle in the body.
8. Negatives
Negative (eccentric, or lowering) reps are one of the most difficult
and dangerous of all weight training techniques - and very
effective at stimulating muscle growth. What makes negatives so
risky? The poundage you can handle in negative exercises is
likely to be the heaviest you'll ever lift.
Normally, we only lift what we're capable of moving
concentrically. In negative training, we handle a lot more weight.
Most bodybuilders can control approximately 130% of their
concentric maximum on the eccentric phase of a lift. Someone
using 200 pounds for reps in the bench press, for example,
would bench roughly 260 in the negative press. Because of the
increased weight used with negatives, you need strong,
experienced spotters. Exercise extreme caution. If the rep gets
away from you, the spotters need to grab the weight immediately.
9. Poor Training
If you undereat and continue to train hard and heavy, you're
likely to get hurt. Again, it relates to your overall health: Before
of heavy training when in a weakened state brought on by severe
dieting or restricted eating. It's best to save the big weights, low
reps, forced reps and negatives for nondiet growth periods. While
dieting requires reduced poundage, this doesn't mean you can't be
intense in your workout - it just means you need to use lighter weight.
10. Lack on Concentration
If you're distracted, preoccupied or lackadaisical when you work
out, you're inviting injury. Watch a champion bodybuilder train and
one thing you'll notice is his or her intense level of concentration.
This is developed over time, and the athlete systematically
develops a preset mental checklist that allows him or her to focus
on the task at hand. More concentration equates to more poundage.
More poundage equates to more growth. More poundage can lead
to getting hurt if you don't pay attention. Train smart.
