Tuesday, May 01, 2012

Training Mistakes to Avoid

“Training Mistakes To Avoid”

It’s often drilled in our head what training modalities yield optimum results, but I’d like to share a couple examples of what to avoid:

·          Training at Slow Speeds- While you should implement controlled movements while ensuring proper technique, you should not sacrifice power.  Fast-twitch/Type II muscle fibers are the ones that diminish with age.  Therefore, don’t hesitate to include faster concentrics/muscle fiber shortening.  Specifically, when pushing weights overhead on a dumbbell press, the weights should be lifted with a bit of force, assuming this “newfound force/speed” is coupled with perfect form.
·          Over-Isolation of Muscle Groups- Areas such as the hamstrings and triceps are important to strengthen, but not necessarily in isolation.  Muscles work functionally in groups, not individually.  Leg extensions and bicep curls (see above pic) should be replaced with more important, compound exercises such as split squats, push-up, and pull-up variations.

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