When it comes to lifting weights, most people have the wrong perception. Weight training does not necessarily equate to bodybuilding and its benefits are not limited to aesthetic muscle growth either. It is a principle that can be used to achieve a variety of goals for both men and women. In fact, all kinds of athletes and sportsmen use different variants of weight training to boost specific aspects of their game. As the general consensus is that the only ones who lift are the people who want to get jacked, let us take a closer look at what else weight training can do to help your health. (more…)
Posts Tagged ‘Weight Training’
This article is exclusively on the right exercises to improve the strength of motorcyclists and make them better riders. For the record, the exercises will yield other desirable results such as improved metabolic activities, improved body detoxing, reduced unwanted fat, improved sleeping orders, improved looks etc., but these are only peripheral perks. The sole essence is to improve the riding performance of the motorcyclists.
These exercises are great for beginner riders and veteran riders alike. If you think you are not fit enough to ride your bike and you are not motivated enough to try to get into riding shape, you can always visit sellbike.com for quick valuation of your motorbike and then unsubscribe to Project Swole, because those without ambition might not bother wasting their time reading these posts.
Lower Body Conditioning
Your lower body and ‘core’ plays the most crucial role in establishing contact with your motorcycle and balancing you on it, as a rider. Therefore, these exercises will be focused on those parts of your body.
Exercising to improve those parts of your body is essential because, while riding, there’s a need to do a number of things, some of which are the need to shift the weight of your body between opposite pegs as your motorbike tilts from side to side when negotiating bends. There’s also a need to engage your legs as props and shock absorbers while doing an off road, and so on.
Whether you are a guy or a girl, it is always an asset to have some nice glutes. The main exercise that will help you develop your glutes the most is obviously the squat. Look at those who have the highest squat numbers. ‘Nuff said.
There are some other exercises that will help a good bit, but the squat will always be the king glute exercise. Before going on to mention the top exercises, we will inform you on some information about the glutes.
How to Get Big Glutes
Like mentioned above, squats are the king of glute exercises. They are without a doubt the single best exercise you can use to develop your glutes. I would even go as far as saying that you would not even need to do another single exercise for them; squats are really that good! However, there are always some other exercises that would be good to experiment with.
What is High Intensity Resistance Training (HIRT)?
High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.
When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.
Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.
HIRT training will give you the following benefits:
- Increase metabolism for up to 36 hours post-workout
- Outperform aerobic exercise in fat loss studies
- Maintain muscle mass on a low calorie diet
- Build muscle mass on a moderate to high calorie diet
- Minimize fat gain on a high calorie diet
- Burn more calories than endurance cardio
- Increase muscle density
- Improve anaerobic endurance
- Improve aerobic endurance
Next to forearm training in muscles being neglected, neck training is next in line. Actually, I would say that people neglect neck training more than anything else. Many people have never even heard of it or would even know what to do.
The neck really is an important muscle. Think about it; unless you are wearing a turtle neck, everyone will see your neck. It can distinguish you from a bodybuilder to just a normal person.
How to Get a Muscular Neck
Although doing traps exercises such as shrugs and deadlifts will assist you in getting a more muscular neck, there are some other exercises that you can perform that help. Everyone is different, so I suggest that you experiment with all of these to see what makes you grow the most. From there, you should be able to change up your training to whatever suits you the best.
Like pull ups, heavy rows are one of the best exercises to train your back. The king of rowing exercises is the standing barbell row, but the problem is that too few people perform them properly.
You might see the following common technique flaws in people executing barbell rows:
- momentum – using the posterior chain to generate momentum, instead of using the muscles of the back and arms
- rounded back – weakness in the lower back or hip tightness can cause your lower back to round, which is bad for the spine
- standing upright – you have to bend over nearly parallel to the floor in order to work the upper back properly
As I mentioned last week, you can fix all of these issues by switching from barbell rows to inverted rows, or you can learn how to perform barbell rows correctly.
Let’s talk about how we can best use barbell rows in our training routines.
Don’t Waste Time Training Legs the Wrong Way!
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!
The Top 6 Leg Training Mistakes
Not Training Legs At All
A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.
It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.
How to Deadlift
Deadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.
Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.
Want big arms? Want lean, shredded arms? Then don’t make any of these arm training mistakes. Here are 6 great arm training tips for bodybuilders, fitness athletes, sports athletes, and newbies alike. Forget the myths, stop the mistakes, and train your arms proper!
The Top 6 Arm Training Mistakes
Having great shoulders really makes you appear sleek and powerful. However, chest and back training does not suffice when attempting to build spectacular shoulders. You must train the shoulders directly, intensely, and often. Be attentive of these 6 common mistakes that people make when training shoulders.