13 tips voor wie beter wil presteren en er beter uit wil zien!
13 Tips for Anyone Who Wants to Improve Performance and Look Better Naked Part I – Training
Molly Galbraith http://articles.elitefts....-i-%E2%80%93-training/
If I could go back in time and tell my “beginner self” a few things about training, nutrition, cardio and supplements…what would I want to know? What tips have I learned over the last several years that have contributed most to improvements made in my physique, my performance and my overall health? I have thought about this a lot, and I have come up with 26 golden nuggets of information, split into several parts, that will help you reach your goals more quickly, whatever they may be. Keep in mind that these are in no particular order. Also, I try to get to the point and present you with the “takeaway” information, which is what most of us are concerned about to begin with, right? I hope you enjoy!
(kopieer niet het hele artikel, na punt 1 en 2 alleen de kopjes en videootjes) 1.) Focus on strength!
Until you can properly squat and deadlift at least
your body weight for females and two times your body weight for males, and bench press at least
half your body weight for females and one time your body weight for males, you have no business doing body part splits. Getting stronger opens up so many doors to so many other types of training, and makes that training infinitely more effective. Think about it, how effective will your metabolic circuit be if you can barely do five push-ups? How many rounds will you make it through before your upper body gives out on you? And think about doing curls on your “arm day.” How will your results improve if you are doing hammer curls with 30 pound dumbbells instead of 10 pounds? What kind of effect will that have on your hypertrophy training? Astronomical, right? Training for strength will also help improve the strength of joints and ligaments and help prevent injury when you are training explosively, like doing sprints or plyometrics. So the bottom line is: training for strength is the way to go! Once you have built up a decent strength base, you can try other types of training and reap major results. Some great programs to focus on strength for someone new to weight training include but are not limited to: The New Rules of Lifting by Alwyn Cosgrove and Lou Schuler, Maximum Strength by Eric Cressey, Westside for Skinny Bastards by Joe DeFranco. 2.) Build upper back strength!
This is super important! I have never met a person who was new to training who didn’t desperately need to build their upper back. Hell, most people I know who have been training for years still need to build their upper backs too! We spend hours each day sitting at our desks slumped over a computer with our heads jutted forward looking at the screen. The stronger and more developed your upper back is, the easier it will be for you to sit up straight and have good posture, and the more progress you will make in the gym! It’s a win-win! Some great exercises for building your upper back include inverted rows, chin-ups and pull-ups, one-arm DB rows, face pulls, bent over rows, T-bar rows, chest supported rows and YTWLI raises. 3.) Stretching your pecs! 4.) Hamstrings! Hamstrings! Hamstrings! 5.) Improve hip mobility! 6.) Recognize the importance of unilateral work! 7.) Diligently do your pre-hab work! 8.) Stick with a diet/routine long enough to get results! 9.) Realize that fat loss and muscle and strength gains are rarely linear! 10.) Recognize that everyone is different! 11.) Give weak areas extra attention! 12.) Let big, compound movements comprise the bulk of your exercises! 13.) Always use progressions!
post edited by Espi - 2011/03/26 14:15:09