At 9/12/08 10:22 AM, NEVR wrote:
I often to weights, but usually only for my upper body.
I can only assume by you saying this that you already work your legs in another manner right?
Best way to improve strength is to alter the technique you employ whilst doing each rep. Instead of just lifting and lowering: try lifting very fast, then lowering very slowly, and repeating. It gets pretty damn hard but will do wonders.
Aye, I'm not sure if you know but the speed in which you lifts weights is called TEMPO, just like in the music world.
Now a bit of information about that, I assume that some of you already know this stuff... but fuck it some of you might not and I think it's good knowledge to have.
Most workouts(or good ones if you're not doing a workout program that mentions tempo I'd toss it... if it seems like a good workout learn a bit about tempo and add it in yourself) have temp set up of something like this.
311 or sometimes if it's the start of the program and they want you to work on proper form and building enderance in the muscle it might be something like 636.
The rest number is the seed in seconds in which you lower the weight. Why? I believe I read because most exercises involve you lowering the weight first for example the bench press.
The second number is the amount of pause in seconds you take before lifting the weight again.
And the last number is, you guessed it is the speed in which you actually lift the weight itself.
To put it all into prospective by example of using the Bench Press as an example.
3 seconds to lower the bar, pause for 1 second right on or right above your chest or whatever depending on the variation of bench you are doing, then take 1 second to lift the weight back up.
Another important thing to remember when dealing with a tempo of something like 311 is that you don't need to lift the weight in 1 second if your dealing with heavier weights, but you must be TRYING to lift the weight in 1 second. It takes just as much muscle fibers to try and lift a heavy weight quick as it does to actually lift it.
On a side note the real reason I came to post was to tell you guys that you should really read up on any articles by Christian Thibaudeau. I've been reading his stuff since I started working out and the man is a genius.