April 12, 2008
Topic:
Key Exercise Principles for Continuous Result
Well, an old saying among elite strength and conditioning coaches is that even though trends and fads come and go principles very rarely ever change. Some of these key principles have been passed down for decades.
1. Train your legs - Even if you’re goal is to have sculpted shoulders or a sleek, lean back, you must still do leg exercises. Experts have known for years that training legs hard can add muscle to your upper body as well. How is this? You see when you work large muscle groups like your legs out, your body releases muscle building hormones in your blood stream. The thing is these hormones don’t just play favorites with one muscle group. They build muscle everywhere. Here are two exercises that are known to be the ultimate muscle builders.
2. Progression – People often come to me frustrated from being on a two year plateau but when we go over their program I often find that they have been lifting the same weights, doing the same repetitions, the same exercises for years. You’re body will not change unless is has to. Here’s a training program called EDT or Escalating Density Training. Pick two exercises like a squat and push-ups. Do as many good form push-ups and squats as you can in 15 min and write down your results. The following week try to beat your record.
3. Build muscle, don’t tone - This is something that has frustrated top trainers for years. There is no such thing as just toning up. You’re either building muscle, or you’re not and this toning myth has led many women and men to believe that they must lift very light weights for extremely high reps to get that lean, sleek looking muscles. Extreme, high rep training will do nothing but build endurance and capillary density in the muscle. It will not change the look of your body. Lift moderately heavy weights and keep progressing, always.
Question from viewers: (Received via Phone calls)
Bob
My son is extremely uncoordinated and lacks balance. Is there an exercise that can help him?
Casey
I have a 14 year old son who wants to start working out. Is it safe for him to lift weights at his age?
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