How To Avoid Injury From Poor Exercise Performance!

Written by Trent Brook

Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine. Look at it this way. The amount of energy you expend will berepparttar same, regardless of your “style” of performance. However, your muscle gains will be greatly reduced. Performing a series of exercises in poor form produces dismal muscle gains.

Let’s look at an example. Performing bench presses with 200 pounds of weight for ten repetitions requires exactlyrepparttar 144052 same amount of work, regardless of how you performrepparttar 144053 movement. If you cheat by using momentum to completerepparttar 144054 repetitions however, only a very small number of muscle fibers will have been stimulated. The same amount of energy and time was used, butrepparttar 144055 muscles being worked were not fully involved. The only thing you have dramatically increased with this technique, isrepparttar 144056 chance of injury.

I’m not implying that such “cheat” methods should never be used. They can be used atrepparttar 144057 end of a given set of repetitions, if they can be done safely. In short, all repetition should be performed in perfect form, until which point it becomes impossible to perform any more withoutrepparttar 144058 slight use of momentum. At this point inrepparttar 144059 set, only enough momentum to complete an additional one to two repetitions should be used. And only if it can be done so safely.

Inrepparttar 144060 case ofrepparttar 144061 bench press above, a weight should be selected that allows you to perform up to eight repetitions in perfect form, without momentum or cheating. After performingrepparttar 144062 first eight, attempt two additional repetitions using just enough momentum to complete each one. In other words, don’t stoprepparttar 144063 exercise just because a slight level of cheating becomes necessary. Always strive to perform two additional repetitions, using a little momentum and allrepparttar 144064 effort that can be mustered, but only if it is safe to do so.

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

Written by Trent Brook

The foolish idea that ‘more is better’ when it comes to bodybuilding goes directly againstrepparttar basics of exercise science. When is comes to increasing your rate of muscle gains, more exercise is almost never what is needed. As I have mentioned already, once you have “stimulated” muscle gains by hittingrepparttar 144051 gym hard, any additional amount of exercise, will in fact, prevent any muscle gains from happening.

You see, muscles are made up of ‘muscle fibers’. Muscles themselves work by contracting and reducing their length. In order for muscles to contract, they must move. For a muscle to produce movement, and thereforerepparttar 144052 power to move a given weight, it must do so by lengthening and contracting.

In other words, a muscle performs exercise by contracting, and by doing this it generates force and power. While a muscle uses some of it’s fibers to perform a given exercise, it almost never uses all of them atrepparttar 144053 same time.

For a muscle to contract every one of its available fibers atrepparttar 144054 same time, it must be in a totally contracted position. To increase your muscle mass inrepparttar 144055 shortest time possible,repparttar 144056 maximum number of muscle fibers possible must be “stimulated”. The easiest way to achieve this is through multiple repetitions of a particular exercise. More often than not it is impossible to contract all ofrepparttar 144057 muscle fibers in a specific part ofrepparttar 144058 body, using only one repetition, without risking injury. Multiple repetitions however, allow it to be done safely.

As a general rule, it’s almost impossible to perform an exercise in a way that contracts all ofrepparttar 144059 muscle fibers ofrepparttar 144060 body parts involved. However, ifrepparttar 144061 exercise is performed with intensity, many more muscle fibers will be stimulated, than there would have been otherwise.

As an example, when you perform a basic exercise likerepparttar 144062 barbell curl (standing upright with a barbell and curling your arms from resting against your thighs up towards your chest), you are usingrepparttar 144063 fibers ofrepparttar 144064 biceps muscle ofrepparttar 144065 upper arm. Atrepparttar 144066 beginning ofrepparttar 144067 exercise, when performingrepparttar 144068 first repetition of a set of ten, your biceps muscles are at their strongest and most rested.

However, duringrepparttar 144069 first repetition you can only involve a minimal number ofrepparttar 144070 muscle fibers available. Most ofrepparttar 144071 fibers are unable to contract unless in a totally contracted position. The bicep itself will only userepparttar 144072 minimal number of fibers needed to perform that one repetition. Muscle fibers will only perform at full capacity, and are only “recruited” by a specific body part as they are needed.

By increasing your speed of movement you can dramatically increaserepparttar 144073 number of muscle fibers involved. However, in many cases this is extremely dangerous, leading torepparttar 144074 muscle tearing loose from its attachment. Not fun or desirable. As well asrepparttar 144075 risk of severe injury, increasingrepparttar 144076 speed of movement will often involve extra momentum. By using overall body motion to “cheat”,repparttar 144077 intensity shifts away fromrepparttar 144078 muscles and body parts you are trying to stimulate.

So keep this in mind. Inrepparttar 144079 case ofrepparttar 144080 barbell curl example,repparttar 144081 first repetition should be performed in perfect form, but at a pace that is considerably slower than is actually possible. A pace that will allow you to perform each repetition as fast as possible without risking injury.

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