When leg day rolls around, is it better to train more like a bodybuilder or an athlete? If you’re asking yourself this question (meaning you’re undecided), perhaps the answer is both. Bodybuilders train their quads for maximal hypertrophy, while football and basketball players are more interested in developing explosive power to enhance speed and jumping ability.
Booty-building with trainer Tahlia Seinor Activate your glutes with this booty-building workout by Tahlia Seinor.Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”Her sessions are all individual but her methods strongly follow that of Charles Poliquin
Big exercises build big arms. You can isolate your biceps and triceps as often as you’d like with low-weight exercises like kickbacks and concentration curls, but it’s compound moves, using heavy loads, that will make your arms grow. Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more
Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.“Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”What you’ll need:» Workout bench» 1 set of medium to heavy dumbbellsWhat you’ll do:For Day 1Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest
Just about every Muscle & Fitness reader knows that tobuild cannonball delts, you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout.This workout takes that training philosophy one step further for hardcore gains. After a pair ofcompound moves, you’’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1focuses on the front head,Workout No. 2the middle andWorkout No.
- published in the journal Medicine & Science in Sports & Exercise.
The researchers used the data set to tabulate the typical, desirable VO2 max for a healthy person at every age from 20 to 90, creating specific parameters for fitness age. The concept is simple enough, explains Ulrik Wisloff, the director of the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University and the senior author of the study. “A 70-year-old man or woman who has the peak oxygen uptake of a 20-year-old has a fitness age of 20,” he says. He has seen just this combination during his research.
The researchers have used all of this data to create an online calculator that allows people to determine their VO2 max without going to a lab. You’ll need your waist measurement and your resting heart rate. To determine it, sit quietly for 10 minutes and check your pulse; count for 30 seconds, double the number and you have your resting heart rate. Plug these numbers, along with your age, sex and frequency and intensity of exercise, into the calculator, and you’ll learn your fitness age.
The results can be sobering. A 50-year-old man, for instance, who exercises moderately a few times a week, sports a 36-inch waist and a resting heart rate of 75 — not atypical values for healthy middle-aged men — will have a fitness age of 59. Thankfully, unwanted fitness years, unlike the chronological kind, can be erased, Dr. Wisloff says. Exercise more frequently or more intensely. Then replug your numbers and exult as your “age” declines. A youthful fitness age, Dr. Wisloff says, “is the single best predictor of current and future health.”
In a perfect fitness world, you’d warm-up, you’d cool-down, you’d cross-train, you’d do intervals, and, oh, yeah, a laundry fairy would come wash your gear so you never had to wear a sweaty sports bra two workouts in a row. ;
But alas, if you’re like most women, you live in a fitness world where managing to cram in a few minutes at the gym is about as good as it gets. And when you do manage to make it to the gym—and log your usual 20 minutes on the treadmill—you wonder if you’re sacrificing results or risking injury by always doing the same old thing.
We took a look at seven common fitness habits to see which ones are forgivable—and which ones you should definitely change.
Related: How to Get Rid of Cellulite Fast
Habit: You never warm-up.
Unless you’re about to compete in an intense activity, skipping a warm-up—a preliminary, easy workout—won’t likely hurt you. And in some cases, a too long warm-up can actually decrease workout performance, finds research published in the Journal of Applied Physiology. According to the study, cyclists who warmed up extensively ended up sacrificing their performance. The athletes faired better with a shorter, more leisurely warm-up.
“It depends on what you’re doing,” Dr. Robert G. Marx, an orthopedic surgeon with the Hospital for Special Surgery in New York City, said. “You want to warm-up if you’re playing a sport that involves sprinting, such as soccer.” ;
In that case, start with a few minutes of low-intensity dynamic (movement-based) exercise, such as 10 yards of skipping, backwards running, or lunges, said Tom Holland, an exercise physiologist and author of “The 12-Week Triathlete.” ;
For walking or weight training, it’s OK to skip the warm-up but start out easy.
Habit: You skip workouts if your muscles ache.
Muscle aches occurring a day or two after a strength workout is a sign of delayed onset muscle soreness (DOMS), which can also happen if you’ve tried a new exercise move or worked out more intensely. And it’s totally normal, as in no need to ride the couch for days of recovery. ;
“DOMS is believed to be caused by microscopic tears within the affected muscle fibers,” Dr. C. David Geier, Jr., an orthopedic surgeon and director of sports medicine at the Medical University of South Carolina, said.
And there’s no need to skip your workout entirely, Geier said. ;
“Simply choose lighter cardio workouts that increase blood flow or practice gentle stretching of the sore muscles.” ;
Just avoid aggravating the sore muscles with the same exercises, Geier said, as it could cause muscles to remain sore for a longer period of time. The caveat: if you’re in pain, not just sore, don’t power through. ;
Habit: You work through pain.
The muscle aches and soreness of DOMS is one thing, but a sharp or persistent pain that worsens over time may be a sign of something more serious. If you continue to push through pain it can worsen over time and be harder to heal, Marx said. ;
“Generally, you don’t want to work out when something just ‘doesn’t feel right,’ which most people can tell.” ;
Listen to your body. The amount of time off that you lose recovering from an injury is far longer than heeding your body’s warning and going easy in the first place, Marx said. For example, an ACL tear can take three to four months to heal after surgery, Marx said. See a doctor if the pain lasts longer than reasonably expected (this varies depending on the injury) or worsens over time. (What to do about calf pain)
Habit: You don’t cool down.
The verdict: Forgivable
When you barely have time to work out, cooling down for another 10 minutes seems like time better spent elsewhere. And in most cases it is. Failure to cool down won’t negatively impact you, Geier said. ;
“However, cooling down for a few minutes allows the heart rate and blood pressure to gradually return to normal and may also keep lactic acid from building up in the fatigued muscles.” ;
A cool-down help flush out the metabolic byproducts that cause that uncomfortable burning sensation in your muscles after a hard workout. And while cooling down isn’t crucial, if flexibility is a goal, you may want to take five minutes at the end of your workout to lightly stretch after a gradual cool down period. ;
“Muscles stretch easier when they’re warm,” Geier said. ;
Habit: You don’t stretch before a workout.
The verdict: Forgivable
Skipping stretching before exercise is not only forgivable but may even be recommended, according to a recent study published in The Journal of Strength and Conditioning Research. The study shows that stretching prior to weight lifting may make you feel weaker and more off-balance during your workout—two things you could do without when you’ve got dumbbells teetering over your face. ;
Another analysis of data published in the Scandinavian Journal of Medicine Science and Sport finds that stretching before exercise is generally unnecessary. ;
“Studies also show that stretching does not prevent injury,” Marx said. “If strength is your goal, you’re better off using the time for strengthening and core exercises.”
That said, it’s important to maintain flexibility overall—you just don’t have to do it before exercise. Stretch in the morning or before bed (it feels great!) or take a weekly yoga class to limber up. ;
Habit: You machine hop without a plan.
The verdict: Forgivable
Hopping from machine to machine without a real plan has its pros and cons, Holland said. ;
“On the upside you have built-in ‘muscle confusion,’ which means your muscles won’t adapt easily to your routine,” Holland said. “On the downside, unless you’re an advanced exerciser, you need to develop a sound strength base before you can build on it. Jumping around doesn’t allow for that.” ;
Holland says you need a certain amount of consistency before you make changes if you want to develop lean muscle tone. He recommends sticking with one routine for four to six weeks to develop that benchmark of strength and to learn proper lifting techniques.
Habit: You stay within your comfort zone.
The verdict: Regrettable
Staying within your comfort zone means you’re not challenging yourself enough to create results, says Holland. ;
“We tend to do what we like. But if you only do the exercises you like (which are usually the ones you do well) you’re not going to burn as many calories and you’ll just reach a plateau.”
;Comfortable exercises such as gentle walking or using light resistance may offer low-level heart benefits but little else. ;
“The truth is, exercise isn’t always fun,” Holland said. “If you want results, a sense of accomplishment is fun.” ;
Holland recommends exercising at about a seven intensity on a scale of one to 10 (for cardio as well as resistance training). “You should be uncomfortable, but it’s not unbearable. For cardio this means you can talk, but it’s difficult,” he says.
Beauty talk with cover model Claudia Jovanovski We chat to March 2017 cover model Claudia Jovanovski about her beauty regime and lifestyle.On looking camera ready year roundWhen I think about my feelings in relation to my day-to-day appearance and having to be photo shoot ready at a moment’s notice, I don’t feel anxious or stressed as you might expect. Clean eating and being active is a lifestyle for me. When I receive a request to participate in a photo shoot, my immediate response is excitement and happiness.
It takes a lot of work to get a rock-hard body. But it’s not just about putting in time at the gym. As Brazilian bombshell Muri Rodrigues knows, beauty and fitness come from the inside out. Rodrigues, who attracted a large international following through the popular Brazilian TV show Legendario, is currently a spokesmodel for MuscleMeds Performance Nutrition and for Nutri Import, the largest distributor in Brazil of the supplement brand. Her work has brought her around the world, providing nutrition, exercise, and supplement advice to thousands of fans