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Monday, April 13, 2015
Old School Training methods revisited
Guys! For those of you who are looking for a great new training program fostering quick healing, as well as aiding in building lean muscle mass, here are some useful exercise principles from our friend and South Florida trainer, Marc Scanlan who is an expert in TRX and Kettlebell from Rogue X-Training.
Push – Pull Training
Joe weider and Larry Scott
We all know the primary goal of any strength training routine is to achieve muscle hypertrophy. One of the best training methods that gained tremendous popularity in the 80’s and 90’s, and continues to work today is the Push-Pull Trainingprinciple. In fact, Joe Weider, co-founder of the International Federation of BodyBuilders, was the main force behind this training system and had a huge impact in its development. Fundamentally, it involves using a push and/or extension exercise followed by a pull curl exercise. This can be be done set by set or exercise for exercise. The main benefits of this type of training, is the ability to work multiple muscles repeatedly and creating incredible pumps casuing an increase of blood flow into muscle. The ability to work multiple muscles repeatedly and increase capillary , as well as type 2a muscle fiber activation is the key to the success of this program. While the Weider Principles have been debated and rediscovered by countless coaches and athletes over the decades, modern science still confirms their value more than ever!
Tempo training
Charles Poliquin, worlds most accomplished strength coaches
Another training method that can be utilized to maximize muscle hypertrophy isTempo Training. Strength Coach Charles Poliquin, the creator of thePoliquin®philosophies who introduced the Poliquin International Certification Program (P.I.C.P.) and Poliquin® BioSignature Modulation worldwide, brought this type of training to the mainstream. This involves setting a timed or count for each phase of your repetitions. Conentric, pause and Eccentric. This type of training enables you to focus the exact stimulus any athlete or fitness participant desires. The basic breakdown would look like this for each rep 4-0-2, 3-1-3 and so on. These are just examples for tempo. For each and every muscle group, exercise and desired training goal a tempo can be designed to enhance the training outcome. The priority of muscle growth would dictate slower eccentric tempos of 3-5 seconds, power, speed or explosive training would use a 1-2 second tempo primarliy on the concentric part of a lift and of course the variation can be adjusted towards other training goals.
Contrast Training
Lastly, Contrast Training uses a hybrid of both the push-pull method and tempo training. Like the others, this fundamental approach primarily helps to increase lean muscle mass. The most common use of Contrast Training is for those who engage in sports which involve speed training. Here, the focus involves gaining muscle growth by pairing compound movements together. Utilizing the Push-Pull method while leveraging the Tempo method helps to maximize your training to new levels. Secondary benefits to these movements also helps to reduce wear and tear on soft tissue and even promotes some healing to tendons and ligaments.
BODYJOCK Sport recommends anyone starting a new exercise routine first seek out medical attempting before engaging in any new exercise routine. Experience over the years and working with hundreds of athletes, personal training clients, and fitness gurus this type of training is best done right after a heavy lifting period, pre-season or during the peak of off season training to really benefit and promote muscle hypertrophy and healing.Implementing these types of training offers someone who has new and fresh intense muscle stimulus. I always prepare athletes and clients to be sore after the first few workouts. Rest intervals should be 30-60 seconds between sets to maximize the results. It is most effective when planned and scripted out. Don’t attempt to do multiple set after set. Pick a few few compund exercises that work oppossing muscle groups and focus on the effort and execution. The training volume takes care of itself.
Sunday, April 5, 2015
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