Splitting the routine this way allows more regular training, as although the day after training your pushing muscles are still recovering, you can utilise and train the pulling muscles.

One of the most common split routines is the push & pull split, which simply involves performing all the pulling exercises in one session, then the following day performing all the pushing exercises. The push/pull split training routine is one of the most basic splits developed. It has been utilised by competitive bodybuilders and athletes alike.

The push/pull workout simply categorizes weight training exercises into two types, pushing movements and pulling movements. Typically a push session involves exercising the chest, shoulders, quads and triceps; the pull session exercises the back, biceps, hamstrings and traps.

The standard push/pull split works best for athletes and weight lifters, but it is not ideal for bodybuilders who require more isolation exercises. Most muscle groups require exercises that do not fall into either the push or pull categories. For example, leg extensions, leg curls, bicep curls tricep extensions, lateral raises and flyes are neither pushing movements nor pulling movements – they are what are often referred to as angular movements.

These angular movements do not follow a straight line, and are the isolation exercises – isolated because they do involve the movement of just a single joint, whereas pushing and pulling a weight in a straight line requires several joints to work together. So the push/pull split is really best for athletes, martial artists and weight lifters, that are developing core body strength, i.e. they are the compound weight training exercises.

Print out a training log for this split routine here: Push & Pull Split Routine Training Log Sheet.

Push Day

Pull Day

This standard push & pull split routine just requires a barbell and bench to perform (ideally with a power rack for safety). You can alter the number of repetitions depending on your weight training goals. That is, if you are training intensively for strength, train in the rep range of 4-7, for hypertrophy (muscle mass) training in the rep range of 8-12, and for endurance train with 15-20 reps per set.

Remember to keep a good training diary to ensure that you improve on each training session, and concentrate on weak areas to ensure that you develop a well balanced physique.

*The Drag Curl is designed to increase bicep isolation. It is performed by literally dragging the barbell up your torso while pulling the elbows backwards. You can perform a standard curl here, or mix the curls up a little with hammer curls, preacher curls, EZ Bar curls, as well as straight bar curls. Depending on your goals, choose either chin ups or the drag curls, or simple alternate or do both. See what works for you.

Update: UFC 105 Results from Manchester, UK

UFC 105 Fight Card

• Randy Couture vs. Brandon Vera
• Michael Bisping vs. Denis Kang
• Mike Swick vs. Dan Hardy
• Ross Pearson vs. Aaron Riley
• James Wilks vs. Matt Brown
• Paul Taylor vs. John Hathaway
• Terry Etim vs. Shannon Gugerty
• Paul Kelly vs. Dennis Siver
• Andre Winner vs. Roli Delgado
• Matt Riddle vs. Nick Osipczak
• Alexander Gustafsson vs. Jared Hamman

UFC 105 Fight Card Changes

A previously rumoured Lightweight Championship bout between BJ Penn and Diego Sanchez will not take place at this event according to Dana White. At the UFC 102 press conference White said it is likely that the fight will be moved to a third event in November which is at this time unannounced. It was later announced that the bout will take place at UFC 107.

A bout between Antônio Rogério Nogueira and Luiz Arthur Cane has been moved to UFC 106. Dong Hyun Kim was forced to pull out of his bout with Dan Hardy due to an injury. He will be replaced by Mike Swick.

The winner of Mike Swick vs. Dan Hardy is said to receive a title shot at Georges St. Pierre in early 2010. A previously announced bout between Peter Sobotta and DaMarques Johnson has been cancelled due to a military commitment for Sobotta.

1. Maintain energy levels and fuel your workouts

Eating 5 – 6 small meals a day provides your body with a constant energy supply. Skipping meals may leave you feeling lethargic as your body is lacking the required nutrients for energy. Eat balanced meals containing complex carbohydrates, protein, good fats and fibre. The addition of quality carbohydrate drinks will give you the essential energy you need to train hard, delay fatigue and recover effectively when used before, during and after training. Viper is a superb formula which addresses all of these needs and in addition helps you to retain motivation and focus during every training session.

2. Stay hydrated

Training causes you to sweat and lose water, salts and minerals. Not replacing these can cause dehydration. When you are dehydrated your performance suffers. Research shows optimum re-hydration to be a weak carbohydrate drink (6-8% solution) with electrolytes. The flexibility of Maximuscle’s Viper formula means you can mix your drink to the correct solution for before, during and after training.

3. Recover effectively

With the large exercise loads that endurance athletes commonly have, it is imperative to maximise recovery by introducing the right nutrients straight away after training. A 3:1 ratio of carbohydrates to protein has been shown to be beneficial to help the body to restore carbohydrate levels stored in the muscle (glycogen) and address muscle breakdown caused by training. Introduce a recovery formula such as Maximuscle’s Recovermax to ensure you are ready for your next exercise session.

4. Improve mental focus

Branch Chain Amino Acids (BCAAs) are found in some proteins and have been shown to prevent imbalances that could cause mental fatigue. Maximuscle’s Viper formula contains these BCAAs as does our whey protein product, Promax. For additional formulas that could give a mental and physical boost you can try ‘high-energy’ products such as Viper Extreme (drink, bar or capsules).

5. Minimise chances of illness or injury

There is nothing more frustrating than making great progress, only to get injured or sick. The Maintenance range (see p.52) supports immune health by providing your body with the right nutrients at the right times (e.g. Protrient, Immune Support and Iron Kick).

Dubai Marathon – January

The Dubai marathon is the first of the year, held in January when the temperature in Dubai is bearable. Like the Dubai Grand Prix, the marathon is considered to be the World’s richest marathon. The route goes past the World’s only 7 Star hotel, the Burj Al Arab, and passes through the Jumeriah Road resorts where the rich and famous party. There is also a 10Km run. All races start and finish outside the Westin Dubai Mina Seyahi Beach Resort and Marina.

• The next race is: Friday 22 January 2010
• For more information visit www.dubaimarathon.org

Lisbon Half Marathon – March

The Lisbon Half Marathon is a favourite amongst many Europeans. The course is almost flat making it one of the fastest half marathons in the World. Many people run Lisbon with the aim of running a new personal best. The course also follows the Tagus river. Portugal is very pleasant in March, making it a good warm up for the London Marathon.

• The next race is: 23 March 2010
• For more information visit www.lisbon-half-marathon.com

New York City Half Marathon – March

NYRR’s “other” crown jewel event is moving to the spring! The NYC Half-Marathon will take place in 2010 on March 21. Look for the application on December 1.

• The next race is: Sunday 21st March 2010
• For more information visit www.nycmarathon.org

London Marathon – April

The London Marathon is billed as the biggest marathon in the World. With 36,000 runners and a course through the centre of London, it is one of the most vibrant marathons. The spectators provide huge encouragement to the runners.

• The next race is: 25 April 2010
  
• For more information visit www.virginlondonmarathon.com#

Loch Ness Scottish Marathon – October

A lot more scenic than the London marathon. The course follows a trail through the rugged Scottish hills along the south-eastern shores of Loch Ness and finishes in the Inverness Queens Park Stadium. Look out for Nessy!

• The next race is: Sunday 3rd October 2010
• For more information visit www.lochnessmarathon.com

New York City Marathon – November

New York is the Worlds largest marathon, beating London by about 4000 runners to reach a total of about 40,000. The marathon passes through the 5 boroughs of New York, starting on Staten Island and finishing in Central Park after passing along Fifth Avenue. There is a bit of a climb in the last few miles, so be warned.

• The next race is: Sunday 1st November 2010
• For more information visit www.nycmarathon.org
• The lottery application for the ING New York City Marathon 2010 is open now. [Apply]

more soon ………….

With HIT workouts the general rule is to always train to momentary muscular failure – not really possible within a set number of reps on the first session.

Keeping a training log will help you to ensure that later sessions are designed to allow you to perform the ideal number of sets/reps. Each set should be 6-10 reps for upper body and 12-20 reps for lower body.

HIT Session 1:

• Squat
• Chin ups
• Concentration curl
• Skull crushers

(four days rest, then)

HIT Session 2:

• Deadlift
• Bench Press
• Barbell curls
• Tricep bar seated tricep extensions

Rest Pause and HIT

High intensity training is a great way to build strength and hypertrophy. It uses the “rest-pause” method of lifting that was popularized by Mike Mentzer, a former Mr. Universe. Mike Mentzer ’s bodybuilding peaked after performing rest-pause routines, which is an old system of lifting involving single-rep maximums interspersed with brief (10 second) rest periods. Rest-pause has the advantages of old-school power training while also allowing for enough overall reps to be performed for hypertrophy and cardiovascular exercise purposes.

The amount we eat during the holiday season is not the whole problem either – we all become so much more lethargic. With afternoons spent eating and then watching television, followed by evenings of more eating, drinking and more television, it is no surprise that by the New Year everyone is planning to get fit and lose weight as part of a New Year resolution.

One way to limit the weight gain during Thanksgiving and Christmas is to get active and do some exercise. In a study published in New England Journal of Medicine the lead researcher Dr. Yanovski stated that:

“The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time” (source: nichd.nih.gov).

The advice is exceptionally simply – do some exercise during the holiday season. We know that exercise does not help you lose weight, but it does help you maintain your current weight.

How To Exercise During the Holiday Season to Limit Weight Gain

Only regular and consistent exercise combined with a calorie restricted diet will get you the holiday weight loss results we are seeking. If you do not think that you have the time to exercise then here are some additional tips to get you more active:

1. Take a walk outside. It is beautiful outside during the holidays, so take a walk down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories.
2. Walk More. When you go Christmas shopping park as far away from the entrance of the mall as possible, so you are forced to walk further. Remember, every little bit adds up!
3. Investigate a new shopping mall. You are going shopping anyway, so why not get some extra exercise in the process? Find a mall you have never been to before and make it a point to walk up and down every single staircase. While you are at it, walk past every single store too.
4. Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you’ll ‘get around to it’ just doesn’t happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.
5. Do not fall into the ‘all or nothing’ trap. If you have missed a few visits to the gym already this week, do not give up until New Years! Instead, get in there and exercise now – even if it is just once. Some exercise is always better than none at all.
6. Do 10 Minutes of Exercise. When you are really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you will finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that is still a lot better than zero!
7. Exercise Before Eating. Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.
8. Do Your Own Chores. Do not pay the neighbor kid to shovel off the walk for you – do it yourself! You will save a few bucks and burn about 225 calories for every thirty minutes of shoveling.
9. Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes.
10. Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!

There is no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you will be smiling like Santa instead of grimacing like the Grinch!

7 Tips For Maximum Results on the Court

Getting your basketball fitness routine sorted out to include games, practice sessions, weight training and stretching is tough. When I was playing competitively, all I wanted was for someone else to tell me exactly what I should be doing and when to do it, so I could be my best. So here is how I would structure a week to include basketball practice and strength training.

1. Train hard in the off-season with weights and some speed training if that area of your game is lacking. Your goal should be to get as big, strong and fast as you can get in the off-season, so your body is ready to go during the season. If you didn’t go hard in the off-season, you probably should have. It’s the best time to get the fastest results from your strength workouts.
2. Do full body workouts 3 times each week for beginners and intermediates, or 2 upper body workouts and 2 lower body workouts each week for advanced weight lifters. Bodybuilding workouts will not be perfect and can make you slower and more likely to get injured. Doing a basketball specific weights program will be far more beneficial for you.
3. The aim of lifting weights during your season is to maintain the muscle that you built during the off-season. Because you are doing so much basketball training and playing as hard as you can, your body does not have the capability to recover from the games and hardcore strength training. Train smart and maintain what you have got.
4. In-season strength training should consist of 1-2 full body weights workouts each week, depending on how much training you are doing and how much playing time you are getting. You will have to see what works for you.
5. Do not skip weights altogether during the season, as this will lead to a loss in strength and muscle mass and will affect your conditioning especially toward the end of the season and during finals. It’s not uncommon to see a player who has skipped their strength workouts lose 5 kilograms during a season and not dominate like they did early in the season.
6. Do not lift weights on game day. You want to be able to put everything into your game. If it’s a tight match and comes down to the last minute to decide the winning team, you want to be the fittest person on the court, not burnt out from a morning weights session.
   • Most players will have one or two basketball practices each week. For highly competitive players it may be even more. These are probably the best days to lift weights on. Either before practice, after practice or whenever you can fit a weights session in will work. If you have a day off practice or games, you could fit the training session on that day. Just find a time which works into your schedule that you will actually do, no blow off to go to a party.
7. Eat enough food. This may seem unimportant, but it is vital to your success with strength training and your performance on the basketball court. You should be getting the majority of your energy from good carbohydrate sources including wholemeal bread and pasta, brown rice, white or sweet potatoes and oatmeal. You will also need to eat your vegetables to keep enough nutrients pumping into your body. You need the nutrients for muscle repair as well as normal bodily functions. If you can’t get enough vegetables you should look at taking a multivitamin supplement as well as trying to increase your vegetable intake.

If you get these 7 things worked out, you can continue to get stronger for basketball while fitting it into your training schedule. It takes a bit of planning and a lot of hard work and discipline, but is definitely worth it in the long run if you want to take your game a long way. Michael Jordan did. Lebron James did. Will you be next?

Travis Sawyer is the Author of “Strong Baller – Basketball Strength for High School & College Athletes”

Article Source: http://EzineArticles.com/?expert=Travis_Sawyer

As a result, the safety issue has also become much more important. The days of sparring without wearing some form of protection are long gone. Now, many competitors will have to kit themselves out from head to toe, not just to meet Tournament rules, but to abide by the Insurance Companies rules for Martial Arts sparring.

Head guards, hand protectors, shin and instep guards, forearm guards, body protectors, gum shields and, of course, groin protectors are very much the standard kit required if you are going to enter into Sparring competition.

Is all this necessary? Well, in the opinions of many great teachers, yes. Whilst teachings will demonstrate how to defend yourself, through proven defensive and attacking techniques, is it really the aim of a competition to inflict as much damage on your opponent, or even yourself?

Products have developed significantly to provide the sort of protection necessary to allow competitors to ‘go for it’ whilst ensuring that injuries are minimized. In 1995, the UK signed up to the European Directive on Personal Protection Equipment (PPE), which clearly states that all intermediate PPE must be fully tested in accordance with British Standards (harmonized across Europe), and carry the CE mark of approval.

The CE mark ensures that all products are not only impact tested, but also tested for toxic or noxious chemicals. Unfortunately very few suppliers are taking this responsibility seriously at the moment and continue to sell sparring equipment that has not met this basic safety requirement.

Why is this? Well, simply put, to have your products CE tested and certified does cost money, and many believe that this is not necessary, despite the fact that it is the law! So what are the Trading Standards doing about this? Well, very little is the answer, because it is such a difficult market to police given their resources. Therefore many suppliers can flout this Law without fear of any action against them.

Fortunately, many Insurance companies are now becoming aware of the apathy amongst suppliers, and are now insisting that all Clubs must use CE Approved equipment if their insurance is to remain valid.

Of course, some have already adopted the attitude “It won’t happen to me”, unfortunately, one Instructor has actually been sued and lost his house and business as a result of not complying with Insurance requirements and using non-CE approved gear. So ask yourself, is it really worth it?

About the author: Steve Turner is a 1st Dan Black-Belt in WTF Taekwondo, an assistant WTF Taekwondo instructor, and Managing Director of Black Eagle Martial Arts Equipment, one of the few UK manufacturers and distributors of martial arts equipment pro-actively pursuing CE marking on their sparring equipment.

Helmets

There are different types of helmet for different purposes. Players of American football wear helmets to protect their heads during collisions with other players. Cyclists and rock-climbers wear helmets to protect their heads in case of a fall, whereas canoeists wear them in case they capsize and bang their heads on rocks under the water. Amateur boxers and other martial artists where head guards to reduce damage to the brain.

Footwear

Correct footwear is important even for people who do not do much exercise. Shoes or boots need to fit well and provide some cushioning. Many people get blisters on their feet from footwear that does not fit properly. You need to select carefully the shoe that is appropriate for your activity rather than choosing a shoe because it looks good. Footwear that has been worn a lot will not offer the same protection or cushioning as it did when it was new. The amount of wear will depend on how much the footwear has been worn. Old, worn-out shoes need to be replaced.
Many sports require good ankle support to prevent twists and sprains.

Gum shields / mouth guards

These are mainly worn in sports such as hockey, rugby and boxing, where there is a risk of being hit on the mouth. It is important that the gum shield fits properly, so ideally you should consult your dentist.

Protective padding

In cricket, football, hockey and American football, players use various forms of padding to protect them from injury. Cricketers wear leg and arm pads, gloves, a helmet and a box guard to protect them when batting or wicket-keeping. Footballers and hockey players wear shin pads. Hockey goalkeepers also wear leg pads, body pads and helmets to protect them. It is important that the equipment is worn properly and kept in good condition for it to be effective.

Safety equipment

People who take part in outdoor activities use extra safety equipment to protect them. Canoeists and sailors wear buoyancy aids or life jackets in case they fall into the water. Rock-climbers and mountaineers also wear harnesses with ropes attached for safety in case of a fall.

General equipment

Equipments such as rackets, hockey sticks and cricket bats need to be carefully maintained. Blisters and splinters can be avoided if the equipment is given proper care. Goal posts in rugby and fixed posts in netball need to be covered by protective padding in case a player collides with them.

Medical help should be sent for immediately if:

• an injured person is unconscious
• a fracture is suspected
• a back or neck injury is suspected. In this case the person should not be moved.

If in doubt as to what to do, it is better to do nothing and send for help immediately, rather than do the wrong thing. Some common injuries that you might come across in relation to physical activity are explained below.

Bruising

Bruises are caused by internal bleeding from blood vessels that have been damaged, often due to impact. Bruising may occur hours or days after the injury, but if it occurs soon after the injury then there may be a deeper injury. Applying ice to the injury will reduce the flow of blood to the area and reduce the amount of internal bleeding and bruising.

Cuts

With any cut there is a risk of infection from dirt or germs entering the wound. In the case of a minor cut, the area around it should be cleaned and a sterile dressing applied until bleeding stops. The cut should then be covered with a plaster. If bleeding is severe, the body part should be raised and supported to reduce the flow of blood to the area. A clean dressing should be applied, with gentle pressure, to try to stem the flow of blood. If the wound is large, stitches may be required so the casualty should be taken quickly to a nearby hospital.

Sprain

When damage occurs to a ligament, the injury is called a sprain. Ligaments join bone to bone in a joint and provide it with strength and stability. When a joint is forced beyond its normal range of movement, the ligaments are overstretched and a sprain occurs. If the ligament is torn, the casualty may have heard a snapping sound. This can make it difficult to know whether it is a torn ligament or a fracture. If in doubt deal with it as if it is a fracture.

Strain

When a muscle is partially torn, the injury is called a strain. This can occur as a result of over-stretching a muscle. The injury is usually painful when touched and flexibility may be reduced. You should not try to force the muscle to stretch as this could cause further injury.

Fracture

A fracture is a crack or break in a bone. Fractures can be caused by a direct force, such as a heavy blow, or by an indirect force. With an indirect force, the force may travel from the point of impact through the body and fracture a bone somewhere else. A sudden twist or wrench is also an indirect force that may fracture a bone.

There are different types of fracture and some are more serious than others:

• Open fracture – the broken bone has pierced the skin and it may be sticking out.
• Closed fracture – there is no damage to the skin hut, there will often be bruising and swelling.

The casualty may have heard a snapping sound or felt a sharp pain. They will have difficulty moving the limb and this will be painful to do. The limb may be distorted, bruised, swollen or all three. If you suspect a fracture, you should not try to move that part of the casualty’s body. It may need to be immobilized by use of a splint. The injury will need to be treated by a doctor so you should send for an ambulance.

Dislocation

In a dislocation, a bone comes out of its normal position. This may be due to a strong force or muscle contraction wrenching the bone out of position. Dislocations occur most commonly in the shoulder, thumb, finger and jaw. As with fractures, the affected area should not be moved and the casualty should be taken to hospital.

Head injuries

The brain is a very sensitive organ. Any damage to the head could affect the brain, therefore it can be potentially dangerous. A person with a head injury should not continue the activity, but should be checked by a doctor. If the casualty loses consciousness, this may be due to damage to the skull, the brain or blood vessels inside the brain. You should place the casualty in the recovery position and send for an ambulance.

Concussion

Concussion is a brief loss of consciousness, usually caused by a blow to the head. When conscious the casualty may feel dizzy, have a headache and even suffer loss of memory. If they regain consciousness quickly, they should not continue the activity, but you should watch them carefully and make sure they see their doctor. If the casualty remains unconscious you should place them in the recovery position and send for an ambulance.

RICE

The RICE procedure is a simple method of treating bruises, sprains and strains. The aim is to reduce swelling and pain. This may be the only treatment that is required for minor injuries but further medical attention may be needed:

• Rest – the injured part should be rested, so the activity should not be continued.
• Ice - apply ice to the affected area. This will help reduce swelling, bruising and pain.
• Compression - apply gentle, even pressure to the area. Cover the area with a thick layer of cotton wool and keep it in place with a bandage. Be careful not to make it too tight.
• Elevation – raise and support the injured part. This reduces the blood flow to the area and will reduce bruising.

Skin infections and disorders

Skin infections can be quite common among people who take part in physical activity:

• A verruca or plantar wart, is a wart that occurs on feet. It is contagious, which means it can spread from one person to another very easily, so great care must be taken to avoid this. There are creams available to treat a verruca but you may need to consult your doctor.
• Athlete’s foot does not just happen in athletes, but it is common among them. It is a type of fungus that grows on the feet and causes itching and broken skin. Like verrucas it is highly contagious.

If you have athlete’s foot or a verruca you should not walk around in bare feet or share your towel with anyone else, in case you pass the infection on to them. Creams and powders can be used to help treat the area. Learn how to cure athlete’s foot.

Any open wound or burst blister needs to be kept clean so that infection does not set in and make the wound worse. A blister is caused by something rubbing against the skin or by a burn. You should never burst a blister as this could lead to infection. Some blisters will burst naturally. These should be covered to reduce the chance of infection. Attention to hygiene can help avoid some of these problems.

Environmental injuries – some injuries are caused by weather conditions such as temperature, cold winds or snow. These can happen to anyone who is exercising outdoors. However, those involved in mountaineering, climbing, sailing and canoing are more likely to encounter these problems.

• Hypothermia sets in when the body temperature falls below 35°C (normal body temperature is 37°C). This may be caused by being outdoors in cold weather for a long time, but may also affect people in the home, particularly the elderly or very young.
• Hyperthermia is the condition when the body temperature gets too high. This can happen when exercising in the heat. If the body is unable to get rid of the extra heat being produced, the body temperature will increase. This can result in heat exhaustion or heat stroke. Heat exhaustion can build up gradually and results in feeling dizzy, with headaches, sweating and cramps. The casualty needs to be cooled down and rested. Heat stroke is more sudden and the body starts to overheat dangerously. Body temperature exceeds 40°C and medical attention is needed.