Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to Read the rest of this entry »
Archive for category STRENGTH
A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. Read the rest of this entry »
Get the Body You’ve Always Wanted
In the fitness world, certain truths are held to be self-evident: Big lifts produce big gains, greater intensity fuels greater results, and less rest equals less fat and more strength. But science is now finding that many of these hard-and-fast muscle rules are not as immutable as we once thought. “We’re a lot smarter than we were even 5 years ago,” says Bill Hartman, C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. “Researchers and trainers are all starting to agree on what works and what doesn’t.”
The guessing game, in other words, is finally coming to an end. Read on to discover how the nation’s top fitness coaches are incorporating lab-tested strength secrets into their workout plans, and how you can do the same to lift more weight, build more muscle, and lose those 10 extra pounds you’ve been complaining about since college. The path to the body you’ve always wanted starts here.
Old Way: Stretch for Strength
NEW WAY: Warm up with jumps
There’s a reason why sprinters hop a few times before stepping into the starting blocks: Jumping kick-starts the central nervous system, helping to activate more muscle fibers. “The name for this neuromuscular priming is postactivation potentiation (PAP),” says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance in Hudson, Massachusetts. “And it’s a key to greater strength both in and out of the gym.” Consider this: Separate studies published in the Journal of Strength and Conditioning Research show that inducing PAP through jumps can help you leap more than 7 percent higher and squat nearly 18 more pounds.
APPLY IT: For an immediate boost prior to a lower-body exercise, do three quick countermovement jumps: Push your hips back, bend your knees, and leap vertically. For upper-body moves, Gentilcore recommends a single, extra-heavy rep at the beginning of an exercise. “It fires up your nervous system and makes the subsequent reps feel significantly lighter.” Read the rest of this entry »