A New Training Method to Avoid Muscle Injury
If you’ve been around a gym very long and talked
to a few of the regulars, you’ll soon discover
nearly everyone, it seems, is nursing some kind of
injury. Sometimes it’s a recent pull or strain
and sometimes it’s a “bad knee”
or “bad shoulder” from an injury many
years ago. The sad thing is these limitations never
had to exist.
There are simple ways to avoid injuries
and one of them is fantastically effective at building
muscle. What? A safer way to lift that increases muscle
building? Yes.
Avoid Muscle Injuries: Warm-up
and Focus
First of all, before you do any heavy lifting you
should do a two part warm-up. The first part consists
of a general warming of the whole body by doing ten
to fifteen minutes on a treadmill, LifeCycle®
or similar cardio exercise. The actual time will vary
depending on your age, level of conditioning and even
the temperature of the gym. A college athlete can
warm up in five minutes, whereas a person who is 50-something
might require 15 or 20 minutes to feel ready for an
intense workout. Only you can subjectively evaluate
when you are sufficiently warmed up. The object is
to get blood flowing vigorously though the body and
also permit you a few minutes to mentally focus on
the lifts you will be doing and the goals you want
to achieve.
Don’t underestimate the value of “psyching”
yourself before a weightlifting workout. Productive
strength training comes from progressively overloading
your muscles. That means today’s workout needs
to be better than your last workout. Like anything
else in life, making improvement requires focus and
a sense of purpose. Use your time on the treadmill
to do both.
|
|
|
BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
|
|
- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
|
Avoid Muscle Injury: Specific Muscle
Warm-up
With your whole body warmed-up it is time to move
to your first weightlifting exercise. This is a revolutionary
method to maximize the intensity of your workouts
while minimizing the chances of injury. To get the
most benefit and reduce the risk of injury, you’ll
need to warm up a specific way.
Use a weight that is one third to two thirds of the
goal weight you will be lifting today. Lift this weight
through only half the range of motion you normally
would: the stronger half. For example, on the bench
press lift the weight from your position of furthest
reach to half way down, then back up. Avoid the lower
half of the movement. Perform this muscle-specific
warm-up for 10 to 12 reps.
These half-range warm-ups can be performed on virtually
every common exercise. They are the perfect warm-up
for the following strongest range partial repetitions.
All the best,
Pete
>> Click here for Pete Sisco's Maximum Strength and start
making explosive gains. (Generate optimum workouts to achieve maximum results. Average
increase in strength of 70.2% in 30days)
|
