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Strength and Muscle

Strength and Muscle Weight-lifting and iron game articles.

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Learn the Stomach Vacuum

Lose Belly Fat Are you concerned about losing belly fat to have a flat stomach and find yourself performing so many sit-ups you can barely laugh? Ditch the sit-ups and try something different. The stomach vacuum is a key exercise for being able to keep your stomach flat.

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All the Rest

All the RestHow long should you wait between sets and exercises during a weight training session? The answer is not simple. Rest time depends on a number of factors including your desired goal and how long you've been training for. While time is a common way to gauge rest between sets, there are other methods you may use as well.

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Form for Fitness

"This is the correct way to perform a bench press." Wait! No, this is the correct way. You are doing your leg lifts incorrectly. Your crunches are all wrong. Does this sound familiar?

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Trouble with Delts

The deltoid muscles surround the shoulder joint. This is a very sensitive joint. It is also an unstable joint because it is a socket joint. While bench press is one of the most popular training movements, it is also the most common culprit for shoulder injuries in the weight room. Proper shoulder care can help prevent injury, strengthen the joint, and improve results for other muscle groups that rely on the shoulder joint for stability.

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Slow and Steady

Have you ever been disappointed to find that your favorite workout room only has two sets of dumbbells that are too light for an effective workout? Perhaps you've invested in tubes and bands for training but feel like you aren't training nearly intensely enough to receive any benefit. Super slow training is a method that can help you achieve better results while reducing risk of injury and improving range of motion.

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Your First Pull-up

Pull Up One of the most common training-related questions I receive is, "How do I get strong enough to perform a full pull-up?" Let's analyze the pull-up and create a plan of attack!

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What's the Frequency?

Training is like a blueprint for your body to adapt. Recovery is when the training effect, or the result of your training, takes place. If you train too soon, you will not fully recover. Wait too long, and you'll lose some of the training benefits. For this reason, frequency of training is an important element for success. This article will explore the right way to help determine your optimal training frequency.

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Getting a Good Rep

In the gym, a good rep doesn't necessarily refer to your reputation. A rep or repetition describes one full movement of the weight during a resistance training exercise. Other terms you may hear are sets, supersets, movements, rest, and tempo. All of this terminology is designed to help you better understand resistance training workouts. This article will describe these weight-lifting terms in greater detail.

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Push-up Power

Push-ups are a great way to train your chest and upper arm muscles. Push-ups can be modified to target different areas of the body. Because push-ups do not require any special equipment, they can be performed almost anywhere at any time.

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Don't Know Squat?

Squat The squat is a very powerful exercise. It is one of the only exercises that will work 75% of your muscles with one, single movement. The squat should be one of the primary movements in any leg workout. There are many varieties of squat that can be performed to make workouts interesting and prevent plateaus or stagnation.


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The Bench Has Many Faces

Bench Press The bench press is probably one of the most well known resistance training exercises. While some people may scratch their heads when you ask them what a "skull crusher" or "front squat" is, they're more than happy to demonstrate the motion of a bench press. Some people go so far as to say, "This is the proper way to bench press." What?! Are you kidding me? The bench press has many faces, and we're going to explore them today!

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Balancing Act

Quality training is a balancing act. Unfortunately, many people are unaware of how to properly balance their training. This often leads to disappointing results and may increase the risk of injury.

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Get a Grip

Grip is an important component of strength training. Simply changing your grip on the barbell or dumbbell can have a significant impact on what muscles the exercise targets.

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The Seven Laws of Training

A house is not built without a blueprint, so why should your workouts be any different? If you understand the importance of training, then the next step is to learn the underlying principles that make training effective. I am going to introduce to you seven 'laws' of training that can help you create a blueprint and form a solid foundation for your training. We'll cover them briefly today and then explore each in much more detail in the weeks to come.

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The Law of Individual Differences

The law of individual differences states simply that everyone is different. Therefore, the training program that each person follows should also be different. This goes against the mainstream belief that you can pull a 'winning workout' from the latest magazine and achieve stellar results (in as little time as possible).

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Overcompensation

Have you ever had a cut that 'healed' into a scar? Have you ever found that your hands or feet form calluses from friction - either after running or handling tools or moving heavy furniture? Both of these are examples of the overcompensation principle.

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Sounding the Alarm

The GAS principle stands for General Adaptation Syndrome. It describes the body's reaction to stress. The body goes through three distinct stages of alarm, resistance or adaptation, and finally exhaustion. Understanding this principle is the key to creating an effective training program.

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Use It or Lose It

You must overload your body's systems to improve your training ability. However, chronic overloading can lead to overtraining, exhaustion, and injury. Building rest into training is therefore also important, but how much rest is too much? The use/disuse principle explains how to balance this factor of training.

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Overload

The goal of training is to create what is known as the 'training effect,' or the collective changes to the various systems and organs of the body caused by training. The training effect is created through a process of overload. All of the seven laws of training are important, but if there were a foundation law, the overload principle would be it. There is no way to advance your training without overload.

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Because I SAID So

Specific adaptation to imposed demands is referred to as the SAID principle. This important principle relates to how the body responds to training. This principle is important to understand how the benefits from various types of training will vary, and why it is sometimes necessary to change your training routine.

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Specificity

Specificity is the final law of training. Specificity states that your training should move from general to highly specific training. It also dictates that in order to improve a particular skill, you must perform that exact skill.

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A Question of Speed

Speed is an important factor of strength training. Speed is related to strength. By understanding this relationship, you will be able to get more out of your training. Few people recognize that there are several ways to train and achieve the same results. When hitting the gym, sometimes it is simply a question of speed.

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If You Build It, They Will Burn

The key to successful fat loss is not simply dieting and running until you cannot feel your legs anymore. There is a myth that cardio burns fat and therefore is the most important component of fat loss. Unfortunately, many people overlook the benefits of resistance training and don't realize that not only is lifting weights a great way to improve overall health, it will actually contribute to fat burning as well.

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Dance to the Tempo

There are a million ways to train, and a million ways to alter your training. Many people become overwhelmed when presented with the myriad of "systems" that claim to be better than the rest. In reality, my experience is that the most successful program is the one you haven't tried yet! One great way to add variety to your training is to understand and use the concept of tempo.

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Training on the Go

If you enjoy excuses, then this article is not for you - I'm going to take away any excuse you have for not training when you're on the road or have a limited budget or access to equipment. I will discuss some simple and inexpensive equipment, how to design a program "on the go", and various exercises that you can use to keep yourself in peak shape without needing a squat cage or a ton of machines.

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