Archive for December, 2009
I know that machine weights are a bit lighter, but how much lighter are they compared to free weights?
Also, I think that free weights are better because you gain more muscle since you have to keep every weight in-line as you proceed with the motion of every exercise.
The only good thing about machines is that they seclude certain muscle groups to help with the growth of certain muscles. I have heard that is not all great though because muscles work together and should remain working together during weight lifting, otherwise it could hurt you in the long-run.
Also true?
I’m not sure about weight difference between the two, but free weights are better because the muscles are isolated when you’re running them thru the range of motion for that particular exercise (with machines you don’t have to stabilize your body as much, or maintain balance, which also helps to work your muscles).
Also, when using free weights (or doing exercises with free weights, like lunges) for both arms or both legs at once, each is working independently of the other, so the stronger arm/leg doesn’t overcompensate for the weaker, which happens when you’re using machines.
Ever since I found out about all these different methods to working out, it occured to me I needed to stick with what works. I am working out at home for the time and need to gain mass. I used to use all the magazine workouts and even considered HST. None of these worked for me so well. That and partying and stopping my workouts weeks into it. I am now considering going with three main exercises Bench, Deadlift, and Row. These must work I figure because it is compound movements which trigger more muscle fibers hence bigger gains.
I am doing pyramid sets with my Bench in a 10-8-5-3-1-12 Reps for each set.
My queston is, how should I lift for my Deadlift and Row’s? Should I use Pyramid sets or regular same weight? How should I eat for this. I am 6’2 and smoke whacky tobaccy..I know I have to cut down because deadlifts are a bit**. But, how should I go about this?
Good choice of exercises for an all over workout. You are right about compound exercises.
For each exercise try one or two warm up sets followed by one work set.
Your first set might be at 50% load for 6-10 reps then another warmup set at arpond 70% then a final set of 6-10 reps at the maximum you can lift for this number of reps.
I stand 5’10" and generally have a large but very toned upper body as well as a decent vertical jump.
I NEVER do legs, but I have recently started squatting because I really want to dunk (I’m able to grab rim so far). I am simply wondering what is the maximum weight & repetitions that I should be doing without disrupting my vertical jump?
Just to note, I’ve read that football players do not squat more than 185 lbs because doing so will hurt a player’s speed.
Its easy, 1.5 times your bodyweight is good start.
squatting wont disrupt, it makes it better, you will be able to have more power output which is more height. Did you know all those HUGE olympic squatters have verticals of over 40 inches, Kobe bryant has one of 38 so that should give you an estimate of how high the jump. I know 2 5’10 and 5’11 dudes that squat and they can dunk two handed.One is 15 and the other is 16. Speed is not an issue as long as you do sprints throught your training so you can keep your fast twitch muscle fiber ratio high. But you will be jumping high trust me.
I go to the gym by myself and I have done the bench press a few times and see it as dangerous if you do it alone, but I don’t know a safe alternative for the bench press, incline press and decline press. Can anybody help?
just ramp down the weight and up the reps if you have to do it alone… or try dumbells.
Many, many people use straps the conventional way. I think the conventional way sucks! Here is the CORRECT way to use these very cheap but extremely efficient weightlifting tool. FOR ANY PULLING EXERCISE THESE ARE A MUST!
Duration : 0:3:26
Some dunks.
http://www.foxfightgame.com FOX Fight Game with Mike Straka, Round 4: Marcus Mera displays Arazi fitness gloves to help improve the MMA fighter’s training
Duration : 0:4:41
a simple demonstration of the correct way to use wrist wraps.
Duration : 0:2:36
Here is a shoe by shoe analysis of what to wear when lifting heavy(specifically squat and deadlift variants). Let me know if you have any other shoes you want opinions on.
Duration : 0:6:39
http://www.turbulencetraining.com
http://www.ttmembers.com
Youre about to discover the Big 5 Barbell circuit workout that will help you burn fat and build muscle at the same time. This is great for fat loss, but it’s also really good for conditioning yourself for Mixed Martial Arts training.
So, we will do a Barbell Complex where you do a bunch of exercises back-to-back-to-back, with each exercise being done for 15 repetitions.
The type of exercises used in the Big 5 circuit include a squat, a pushing movement, a pulling movement, a single leg exercise, and a total body abdominal exercise.
For each of these circuits, you will complete all of the exercises without any rest in between, and then rest one minute and repeat for a total of 3 times through the circuit.
Start out with a barbell, however, if you are a bit weaker or are a female, then use a 25 pound EZ curl bar. If you find that that is still too difficult, then use a broomstick or just your bodyweight. In contrast, if you are super-fit, then you can go up to 55-65 pounds.
The first exercise to do is the squat. For 15 repetitions push your hips back, squat down to parallel, keeping your back flat, and then up.
Next, move on to 15 push presses, making sure to really drive up on the way up.
After the push press exercise, you’ll move on to 15 standing barbell rows. For proper form, bend over slightly, keep your back flat, and bring your shoulder blades together.
Once you have completed all the repetitions for the rows, you’ll then go into 15 forward lunges per side, alternating sides. For this exercise you want to step out and drop your hips straight down, driving back up. Make sure to stop that forward movement once you’ve planted the lead foot.
To finish off the barbell circuit, you’ll do mountain climbers. So, holding onto the barbell that is placed on the ground, bring your knee up to your chest, alternating sides for 15 times a side.
At this point you will rest for one minute and then repeat the Big 5 Barbell Complex Circuit two more times.
Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with a hard core barbell exercise circuit.
Duration : 0:3:19