Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Written by Hristo Hristov


Continued from page 1

The training protocol that I have mostly used is 3 sets x 10 sec isometric holds at 50% ofrepparttar max effort with 10-30 seconds rest in between.

Let's give specific examples of isometric exercises. Forrepparttar 114604 bench press, loadrepparttar 114605 bar with 50% of your max, lower it 1-3 inches above chest level, and hold for 10 seconds. Rest 30 seconds and repeat 3 times. Forrepparttar 114606 deadlift, simply pull onrepparttar 114607 bar with 50% effort, without moving it at all. Forrepparttar 114608 squat put 50% of your max, squat down torepparttar 114609 lowest position you train, and sit there for 10 seconds. Don't forget to push your feet intorepparttar 114610 ground to activate allrepparttar 114611 squatting muscles. Imagine that you are squatting up, but don't move.

Here'srepparttar 114612 overall protocol again:

  • perform 3 sets of 10 sec isometric holds at 50% intensity
  • the isometric exercise should trainrepparttar 114613 weakest orrepparttar 114614 maximally stretched position ofrepparttar 114615 corresponding dynamic drill
  • the isometric exercise should be executed 15-17 minutes beforerepparttar 114616 hardest set ofrepparttar 114617 corresponding dynamic drill

You may find that duringrepparttar 114618 isometric holds you start sweating :] That's because they are a great way to warm uprepparttar 114619 whole body. You get a dynamic strength boost + a great warm up.

Preliminary isometric tension has these three advantages:

  1. it warms uprepparttar 114620 body
  2. it has an immediate positive effect on your dynamic strength
  3. it has a long term positive effect on your lifts

You can utilize preliminary iso tension on your max testing days. Here isrepparttar 114621 scenario: you are testing your Bench Press max. Load 50% of your projected max. Perform 3 sets of 10 sec holds inrepparttar 114622 position whererepparttar 114623 bar is 1-3 inches above chest level (rest 10-30 sec between sets). Inrepparttar 114624 next 15 minutes, perform 2-5 sets of 1-2 reps gradually increasingrepparttar 114625 weight to around 90%. Example:

  • Rest 3 minutes, 2x50%
  • Rest 3 minutes, 2x70%
  • Rest 3 minutes, 1x80%
  • Rest 3 minutes, 1x85%
  • Rest 3 minutes, 1x90%, Rest 3 minutes

Psyche up, and go for your projected max. Good luck.



Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com


Five Reasons You Should Drink More Water

Written by Hristo Hristov


Continued from page 1

Reason 4: Water may help you burn more fat and build more muscle

It has been shown that dehydration decreases protein synthesis. Protein synthesis is what builds muscle. It is an energy costly process. When you suppress protein synthesis, fewer calories end up building proteins and more calories end up in your fat stores. It's elementary: calories have two possible fates - they either get burned, or they get stored. When more ofrepparttar calories you eat get burned, less will get stored.

Dehydration has been shown to decrease maximal strength. When you are stronger, you can lift more weight and that means you'll build more muscle.

Reason 5: Your skin will look much better

Nothing will improverepparttar 114603 appearance of your skin better than consuming enough water. It's a pity women spend so much money on skin products, while neglectingrepparttar 114604 cheapest and most effective one - water.

How much water should I drink?

Dr. Batmanghelidj's advice is simple: drink one ounce of water for every two pounds of bodyweight plus one and one half additional ounces of water for every ounce of beverage you consume containing caffeine, carbonation or alcohol. Do this every day.

As you increase your water intake you should also increase your salt intake. Don't buyrepparttar 114605 "Sodium causes hypertension nonsense". Restricting Sodium does not helprepparttar 114606 vast majority of people with hypertension. Clearly, Sodium is notrepparttar 114607 CAUSE of hypertension. Your body needs Sodium to hold its water stores. Even if you consume more than you need to, your body will get rid ofrepparttar 114608 extra amount that you overconsumed.

Drink your water. Stay well hydrated. Stay healthy.



Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com


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