Strength Training as at High Temperatures
For many athletes hot weather is a good reason to reduce the training volume or to completely refrain from intense workouts during this time. Even a regular strength training can suffer from heat, so here are a few tips and hints on how the training can be carried on continuously in spite of sultry and warm temperatures.
Jul 12th, 2010 - written by Stephan in Health
Drink a Lot... an obviousness that is often neglected or simply underestimated. Even at normal temperatures you should drink one liter of water for each hour of training, which is is roughly the amount that is leaving the body through sweating an breathing.
In the summertime the gym interior can easily heat up to about 28-30 °C, which increases the sweating and therefore the fluid requirements can easily rise up to twice the amount.
Drink about approximately 1.5-2 liters of water per hour of intense weight training and increase the daily intake of water to about 4-5 liters, to prevent your body from dehydration and to stay powerful even in the heat.
Training Level and Training BreaksThe cyclic shift of training and rest in strength training has a certain advantage over the long-lasting, continuous loads such as in endurance training.
If necessary have longer rests between the sets to let the body cool down and thus prevent the cardiac system from overloading or your body from having a heat shock.
The training intensity itself can usually be maintained despite the heat, since, for the duration of one set, the body should be capable of performing on usual levels. External may even have a positive influence on the training level, since the muscles are more supple from the beginning on, while sweating my provide a certain amount of extra motivation.
Training TimesAdapt your training times. if possible, take advantage of the cool morning hours or go training in the evening train.
Endurance training under the direct exposure of the sun sun should generally be avoided in the hours around noontime. But even apart from the midday sun you should wear a hat that provides some shade to avoid a sunstroke, which manifests itself mostly by dizziness, nausea, or tinnitus.
Training DurationTrain just as short as necessary. This general recommendation (which applies also also on climate safe days) requires you to do only a small number of complex exercises. A training session on a hot day shouldn't take longer than 30-45 minutes.
Proper Clothing and AccessoriesSpecial clothing directs the sweat quickly and effectively away from the skin and allows it to evaporate. Normal shirts and pants are less effective, but they also take on the sweat and keep most of it away from the training equipment and the people around you. Tight clothing, which reveals much skin, doesn't provide this kind of comfort.
A reasonably large towel to remove sweat should be part of your accessories as well as the mandatory water bottle.
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Pull-up & Chin-up Guide | How to do Pull-ups & Chin-ups
Without doubt, pull-ups and chin-ups are one of the most effective basic exercises to develop a muscular upper body. They work a large number of muscles simultaneously and, through different grip setups and techniques, offer many different training variations.
Apr 21st, 2010 - written by Stephan in Strength Training
|Strength||Pull-ups are a great exercise to strengthen almost all upper body and arm muscles, including the hand's gripping strength.|
|Muscles||Doing Pull-ups on a regular basis can develop an impressive upper body.|
|Balance||Pull-ups help maintaining the upper body's muscular balance by compensating the popular pressing exercise for chest and front shoulders.|
|Simplicity||Pull-ups require nothing but a fixed horizontal bar or something similar to grasp. Once you're able to perform a few pull-ups, you can train virtually anywhere.|
|Versatility||A variety of grip setups and many training techniques make pull-ups a versatile and interesting exercise.|
Basic Pull-up Instructions
- Stand below pull-up bar and grasp it with wide overhand grip. Hang on bar.
- Bend your knees and cross your lower legs.
- Pull your body up until your upper chest reaches the bar. Look up and keep chest up, leading toward the bar.
- Return with same speed. Keep the arms very slightly bent at the bottom of the motion to maintain the muscular activity. Simultaneously let your your shoulders be pulled up by the bodyweight.
The Difference Between Pull-ups and Chin-upsWhile the basic pulling movement is the same, pull-ups and chin-ups differ in the hand's grip setup.
|Palms facing away from you involves less arm flexor muscles and more back. It is harder.||Palms facing you involves less back muscles and more arm flexors. It is easier.|
Pull-up TechniquesEspecially for beginners pull-ups a are a major challenge. Not only do they require a good relation of strength and bodyweight, but also a very specific muscular coordination that can only be improved by doing it.
Don't stick to Lat Pull-downs for too long. Even if you're strong enough to sit and pull down about your bodyweight, it doesn't mean you're able to do a single correct pull-up, because you're not accustomed to the specific technique. Any great performance on the pull-up bar comes from hard and consistent training.
|Assisted Pull-ups, Machine|
|Assisted Pull-ups, Elastic Band|
|Assisted Pull-ups, Training Partner|
|Wide Overhand Grip|
|Close Overhand Grip|
|Close Neutral Grip|
|Wide Reverse Grip|
|One Arm Reverse Grip|
- Straight Arms. Extending the arms completely disables all major muscular activity for a moment, which may result in overstressed passive structures, such as tendons and ligaments.
- Swinging. Try to keep hips and legs as stable as possible. Don't kick legs and don't swing back and forth.
Exercise Guide Links to Pull-ups & Chin-upsPull-up
Pull-up, Behind Neck
Pull-up, Close Grip
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10 Simple Strategie For Gaining Muscle Mass
Mar 18th, 2010 - written by Stephan in Strength Training
1. Increased Muscular Tension
The conscious flexion of the working muscles over the entire range of motion causes an increased muscular stimulation. This technique particularly suits isolation exercises.
Thus, for example when doing Arm Curls, an extra tightening of the arm flexing muscles at the end of the concentric phase will increase the stimulus to the biceps.
In general, the eccentric part of a movement should be done slowly and deliberately under high muscular tension, which in turn leads to a higher training level, a more intense workout and an improved development of strength and muscle mass.
2. Final ContractionsFinal contractions can lead to up to 30% increased muscular stimulation. Simply do 3-5 partial repetitions with almost extended joint positions after finishing a set.
For example, after the last repetition of the lat pull-down exercise, before dropping the weight, do a few repetitions in the upper part of the movement. You can apply this technique to almost any strength exercise.
3. Train ComplexA high and complex effort, and thus progressively higher workload is critical to muscular development.
You can move the highest weights during basic compound exercises that stimulate many muscles simultaneously and that involve functional movements.
|Complex Exercises For The Upper Body||Complex Exercises For The Lower Body|
4. Train StandingTry to do as many exercises as possible in standing position, because it requires and triggers the development of a larger number of stabilizing muscles, especially core muscles.
It is important to keep up a correct training technique and to avoid any swinging. This is particularly suitable for the training of the shoulders and arms, for example, Shoulder Presses with Barbell or Dumbbells, Lateral Raises, Arm Curls and Triceps Extension.
3. Variation: Heavy - Light - HeavyTo build muscles, it is important to use heavy weights and to train a the range of 5-8 repetitions.
However, muscles need some training variety to constantly develop and to grow.
Switch between heavy load training on the one hand and training with lighter weights on the other. Performing many repetitions with relatively light weights leads to better blood circulation within the affected muscles, resulting in an improved oxygen and results nutrient supply and thus promotes muscle growth.
A very simple and effective method is a permanent heavy weight training in combination with a once per weekly high-rep workout for all major muscle groups.
5. Effective RestingIn order to complete the necessary training volume in minimum time you may want to take advantage of the breaks between sets.
Here you either train the corresponding antagonist or any weaknesses, such as Calves or Abdominal Muscles.
Short and intense workouts cause a higher production of hormones that are involved in muscle building.
6. Eat MoreTo gain weight, you need to take in more energy than you consume. Therefore you need to eat more and you need to eat the right food.
To maximize the calorie intake eat mainly foods with a high energy density. Foremost amongst these are healthy fats such as olive oil, canola oil, nuts and peanut butter.
In addition, a sufficient supply of proteins is important. If you cannot meet the daily requirements through diet, it makes sense to resort to supplements, such as protein shakes.
If you are not able to take in large enough amounts of calories through solid food, you need to drink more energy-dense fluids. Drink plenty of milk, preferably whole milk, since the combination of protein and a little more fat leads to a longer digestion time in the stomach, and thus provides more energy of a longer time. Otherwise, high-calorie juices and self-made smoothies, such as milk with oatmeal and fruits, prepared in mixer, are an excellent source of energy.
7. Drink MoreMuscles consist to 65% of water. Your muscles won´t grow without a sufficient water supply.
The complete protein and fat metabolism is based on an adequate fluid intake. To effectively build muscle mass, you need to dink 1 liter of water per day per 20 kg of body weight.
8. Rest MoreReduce the calorie consumption besides the strength training to a minimum. Avoid long cardio units.
Train hard and be lazy for the rest of the day. To ensure a good recovery and muscle growth you need to sleep about 8 hours per night.
9. Eat Directly After TrainingAfter each intense workout, the muscles are hungry for glycogen and amino acids. Fulfill these needs promptly.
To make the most of the time window of about 15 minutes, you should either have a full meal, or alternatively drink a whey protein shake together with with rapidly digestible carbohydrates.
10. Think BIGUltimately, it is important to be convinced of your own performance and muscle growth.
Imagine to already own the desired muscles. Visualize it every day. The right mental cinema provides the necessary motivation.
Set the right priorities in terms of muscle building and developing a certain unwillingness to compromise, that is do everything necessary to reach your goal and to avoid any actions that prevent you from growing muscles.
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