Before setting you loose in the weight room it would first be necessary to outline the basic rudiments of proper exercise execution in order to establish a fundamental base for safe and efficient training. The readers would be well-advised to acquaint themselves with "The 10 Commandments of Safe and Efficient Training" in order to garner a thorough understanding and thus appreciation of the importance of the basic rudiments associated with the principles of weight resistance training.
Throughout the presented analysis of proper movement methodology, reference will be made to the following points of proper exercise execution. Principally, the references to strict exercise execution and the avoidance of the usage of momentum will be emphasized. It should be noted at the outset that failure to adhere to the presented points below will undoubtedly result in two negative resultants: increased injury risk and reduced growth and development potential.
* Commandment 1
Thou shalt employ correct posture in the preparatory phase of the lift. No haphazard approaches please.
* Commandment 2
Thou shalt maintain proper form throughout the execution of the movement. The general tendency is to suffer breakdowns in form as the muscles fatigue during the completion of the set. The trainee is often induced to alter movement planes in manner of incorporating new muscle fibers in effort to complete the movement application.
* Commandment 3
Thou shalt establish a strong mind/muscle connection through high-intensity concentration. It is the mind/muscle connection that establishes the magnitude of the transmitted impulse. Strong neural impulsing is required in order to provide for maximum motor-unit recruitment potential.
* Commandment 4
Thou shalt concentrate fully during both the concentric and eccentric contractions of the movement application. The tendency is for the trainee to relax to the point of collapse during the eccentric phase of the movement. Strong impulsing is required to overcome the forces of gravity that threaten to overpower the eccentric phase of the movement.
* Commandment 5
Thou shalt utilize complete range-of-motion (ROM) contractions in both the concentric and ec22 Advanced Techniques in Weight-Resistance Training centric phases of the movement in order to allow for the muscle to be developed fully
* Commandment 6
Thou shalt utilize slow speed-of-contraction applications during the execution of both the concentric end eccentric contraction phases of the exercise. Frequently, beginning trainees blast the weights up through the force phase of the movement and then allow the forces of gravity to drive the resistance downward out of control. Easy does it!
* Commandment 7
Thou shalt utilize closely-linked, synchronized motor-unit firing in order to provide for smooth, highly-controlled movement applications. Frequently, beginning trainees rely upon sporadic "herky jerky" movement applications (this is predominate in the concentric contraction phase of the movement), in effort to "make the lift".
* Commandment 8
Thou shalt train through the pain barrier (lactic acid build-up) by maintaining strict adherence to the concept of working the specific muscles that the exercise was designed for. Many beginning trainees will yield to the "pinching" sensation of the lactic-acid pooling in the muscles and will incorporate the support of adjoining muscles in effort to assist in the lift. This is where the concept of "No pain - No Gain" originated from. The idea of training the muscles past the point of fatigue provides opportunity for increased motor-unit recruitment. This concept represents the fundamental premise of weight-resistance training which is: the "progressive resistance or, "overload" principle which states: "in order to provide for muscle hypertrophy (growth and development) increased loads have to be placed upon that muscle".
* Commandment 9
Thou shalt not yield to temptation. The beginning weight training student will be hard- pressed not to yield to the temptation to incorporate momentum into the movement application. It takes great concentration and even more will-power to prevent momentum from entering into the movement application. The difference between realizing the training goals and merely coming close can often be directly correlated to the measure of momentum that was applied during the exercise application.
* Commandment 10
Thou shalt use intelligent weight selection. We told you that a measure of common sense would serve the beginning weight-training student well in his/her quest to utilize safe and efficient training applications. The general tendency (especially among the male students) is for the trainee to attempt to use too much weight in the early weeks of training. No need to have a tree "popping up out of nowhere" or to apply a stubbing your toe syndrome into your training; more like shooting yourself in the foot actually. Overly optimistic assessments of strength represent a very avoidable area of injury.
No comments:
Post a Comment