Training Methods
The benefits of pullups
The pull-up is one of the most under-utilized exercises for size and strength and don’t blame anyone for shying away from the pull-up bar and heading over to the lat pull-down for two reasons, pull-ups are hard and can get boring, fast. In this article however I am going to explain to you why they must be a staple in your exercise arsenal.
Now, there are a few different variations of pull-ups that all differ in terms of grip and width but for this article I will focus on the most popular pull-up that is an overhand, just wider than shoulder width grip set up.
Plyometrics for body builders
You will have definitely heard of jumping and you will certainly have heard of hopping. But you may not have heard of plyometrics. Well, very simply, plyometric training combines jumping, hopping and leaping movements with the goal of improving explosive power. Typically, it is a training method used by martial artists, track and field athletes and gymnasts to improve their power and a result, their competitive performance. But plyometric training could also be of significant benefit for body builders and could be a training method to include in your training cycle. Read on to find out why.
Training with Joint Hypermobility
Many of us will remember that child at primary school who claimed that they were ‘double jointed’ before performing a strange movement with their wrists or elbows. Aside from being an unusual party trick, it could be a sign of something more. For some people, joint hypermobility is a genuine condition which can result in more serious complications. Very simply, hypermobility means that your joints are more flexible and extend further than other people’s. However, when this hypermobility results in pain and discomfort, it could be a sign of ‘joint hypermobility syndrome’. This is more serious as it can result in: chronic pain, joint dislocations, sprains and even digestive problems. It can even lead to osteoarthritis in later life.
High volume training versus one set to failure.
Whenever we consider the most important factors that lead to muscle growth, the amount of volume we produce in a training session, and how we progress this volume over time are the most important factors that determine rates of muscle growth.
Which cardio is best for muscle retention?
There is an old adage in bodybuilding, whatever builds muscle, keeps muscle. As we all know, lifting weights at the correct levels of intensity is the best way to build muscle, but we also have to acknowledge that it is possible to still develop muscle whilst performing cardio. Various types of circuit training and high intensity functional cardio have the potential to tax both the cardiovascular system and stimulate muscle growth simultaneously.
Exercise for weight loss.
When we consider what the best exercise for weight loss is there are several factors we need to consider in order to choose, not only which exercise is best from a purely metabolic perspective but also other lifestyle factors, alongside an individual’s goals and abilities.
Strength VS Cardio
Trying to compare which is better, strength or cardio, is like asking to compare apples and oranges. Yes, they are both forms of exercise (not the fruits, obviously!) but the outcomes of each type of training are very different, in terms of how the body adapts to the type of training we put it through. Obviously if you want to get stronger or build more muscle, strength training is the way to go. If you want to run a marathon, then you are really going to have to put in that cardio in order to be able to cope with the demands on the body
Squat Part Two.. Hitting Depth.
A properly performed squat doesn’t just work the quadriceps muscles, it also recruits the big powerful muscles of the glutes and requires coordinated activation of the hamstrings to help stabilise the knee joint and calf muscles to stabilise and create movement through the ankle. On top of the recruitment of pretty much all of the muscles of the lower body in some manner, either to create movement or stabilise the joints, the squat also recruits many of the muscles of the back to support the load of the bar through the spine, and also flexion and extension of the spine is required to keep the bar over our base of support as the knees and hips flex to squat, recruiting the erector muscles that run parallel to the spine.
What is HIIT?
HIIT is becoming an increasingly popular form of exercise and with good reason. HIIT stands for high intensity interval training and as the name suggests, this form of exercise combines high intensity intervals of near maximal work with periods of rest. This is what separates it from steady state cardio, which can be maintained at a moderate intensity for longer periods.
Flexibility for Bodybuilding
Flexibility and mobility are areas that are becoming increasingly popular to work on for top level bodybuilders for a number of different reasons. Despite the fact that in the past many gym goers have neglected flexibility, outside of performing a few basic stretches before lifting weights. The importance of having appropriate flexibility and mobility, across the different articular surfaces of the body is gaining popularity and for good reason. It can help support muscle growth, help protect against injury, as well as keeping us functional and able to perform more athletic, functional tasks, without a struggle as can be the case in those who carry large amounts of muscle.