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Circuits are a good way to use training time effectively.  Super sets are a good way to move things along.  This is where you perform a set of say, presses, and follow them immediately with rows.  You can get right into them because they're've been using the opposing muscle group. It's also the case with squats and leg curls,  triceps press-downs and biceps curls (or close-grip pull-downs; in fact it's easy to think of all sorts of variations where each move has a reasonable opposing exercise. And it can be refreshing to follow an unfavoured exercise with a fav..
There are many ways to organise your training schedule to get special efficiencies and productivity in your workout.  Most of them however, concentrate in techniques that emphasise pure strength and mass, so we won't describe them in a circuits context, where moving at a pace, rather then slow and extreme muscle stress, is the focus.However, one way to structure sets is common to most aims, and that's counting down your reps.  Rather than basing a set on a weight of X and performing 12 high-quality reps per set, you might go for a higher weight to start and do 12, the 11, and 10 reps..
Compound exercises use multiple joints and muscle groups. These are the major common compound exercises. PressesThere are many variations of presses, typically and mainly using either barbells or dumbbells.  They can be done on the flat, or in many incline or decline angles.  They principally use the chest muscles (pectorals) but also use shoulder and triceps muscles. Overhead Press, or Military PressA different type of press, performed without depending on a support, such as a bench(just a seat) it makes the shoulder complex work together.  Done standing, it..
                                                      A time-driven, circuit program can kick you into gear - or a life change - with a planned, steady pace of achievement.  Like this: Choose some serious strength exercises. Compound exercises - the multi-joint movements - are best to put at the heart of a strength training plan, whatever your goals. And depending how you design your circuit, you get cardio as well.  And you can add mo..
                                            Leverage MachinesMulti-function leverage machines have evolved over the past twenty years for home-use gyms, having been developed earlier for commercial gyms, where they generally performed one operation per machine.  They've been shown to produce accelerated gains in muscular strength and other benefits in resistance training.  The designer's first step was to choose the most effective free weight training exercises. A frame-..
Some of us have wondered about this....Start with a rock-solid right arm, upper body steadiness including engaged lats, and an instant brain-body connection, because instant response is important in technique, and technique is key (it's not about arm length).  A grip higher up on your opponent's hand is better.  Grip is critical, as much through fingers as through wrist.  Your main move is to pull the opponent's forearm away from his chest, and the higher your grip, the more leverage and power you have.  Quick response is very important, hence the brain-muscle connection an..
Strength training, traditionally favoured by body builders seeking to bulk up, has become the go-to regimen for athletes, weekend warriors and exercise enthusiasts determined to slim down.- says Nick Tumminello, a strength trainer with a big-following website. He believes strength training should be the primary form of exercise for everyone except beginners.Read more: Strength Training Gets a Makeover..
The Landmine Attachment.  You’re Not Making the Most of This.
What It IsA piece of equipment into which you place one end of an Olympic bar, enabling the trainer to put weights on the other end – which you can grasp with one or both hands to perform all sorts of new and powerful training movements.It usually attaches to the bottom of a power rack; this makes the end immovable and stable (unless it’s a flimsy rack) You put one end of the barbell in the landmine, weight plates on the other end - which pivots through 360 degrees - and using one or both hands, you perform all sorts of entirely new exercises. The landmine latches upright to the rack whe..
A nearly complete list. Tell us of any additions at Contact Us Dumbbell chest press Incline press (many angles) Decline press (many angles) Military press Bent-over rows Prone rows Squats (dumbbells at sides) Goblet squats (dumbbell held in front of chest) Push to press (combined squat, overhead press) Lunges, forward and reverse Romanian deadlifts Dead lifts Isolation exercises Pec flyes Lateral (shoulder) raises Rear shoulder raises (face down on bench) Front raises Bic..

Full list of exercises for a power rack, bench and barbell

Compound ExercisesFlat Bench Press, barbell-style or arms-independentDecline Press  "                            "    Many Incline Angles                     "Shoulder Press                              "Prone RowsB..
The Body's Energy Systems
Various forms of phosphate provide the raw energy sources for immediate use in our muscle. (Phosphagen is a general term used for the process of phosphate energy-making) The high energy compound is adenosine triphosphate, sometimes referred to as ATP.  It kicks in instantly.  But there's not much of it...we use it up in a few ten second bursts, such as a heavy lift or leaping out of the way of a charging elephant, in terms of daily energy expense.For energy needs that aren't so instant and intense, there's glycolysis, the use of stored glucose in muscle and liver, to rapidly generate..