MotleyHealth » Strength Training

Stomach Exercises to Build a Solid 6 Pack

MotleyHealth — Thu, 29 Dec 2011 17:52:49 +0000

Two things are essential to get a six pack – diet to reduce total body fat and exercise to strengthen and develop the abdominal muscles. However, losing your belly fat and getting a six pack is one of the hardest goals to achieve. We have already talked about how to lose belly fat, so here we shall mostly focus on the exercises that best develop your abdominal muscles. Remember that there are no specific exercises to lose belly fat. Spot reduction, or targeting stomach fat, does not work. You may have been brainwashed by infomercials that abs toning devices will melt away your stomach fat and reveal 6 pack abs, but this is all just a clever bit of marketing. The adverts never show the fitness models drenched in sweat, gasping for breath after an intensive workout. The people that demonstrate ab toning devices do not actually use those devices to get the fit body they have, they really are all just fitness models. The 10 Most Important Abdominal Exercises As any bodybuilder knows, building muscle requires lifting increasingly more weight (progressive overload). The abdominals follow the same rules as any other muscle. Generally muscle growth (in terms of size, not functional strength) [...]

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Strength and Conditioning at Degree Level

mikebrooks — Mon, 05 Dec 2011 16:22:12 +0000

Mike Brooks previously shared his experiences here in training and competing for full contact kickboxing competitions. Mike has now decided to further his education and in October 2011 he started studying Strength and Conditioning Science at St. Mary’s University in Twickenham, UK. Mike explains why he decided to make this career change and gives some insights into a strength and conditioning at degree level. This article is largely focussed on what is arguably the greatest tool in strength and conditioning – the Olympic Lifts. An Introduction to Strength and Conditioning Science, by Mike Brooks So, after a VERY long time being too busy to contribute to this site, I decided to get out of the gym / Personal training / class teaching lifestyle. As much as I loved my time in the fitness industry, I felt too busy to progress or develop as a fitness professional. This led me University – St Mary’s in Twickenham – to study a BSc in Strength and Conditioning Science. A relatively new degree programme, the course has so far covered elements of human science such as anatomy and biomechanics, training philosophy and, until December, a HUGE amount of training. The aim of this is to immerse us in [...]

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The Deadlift – The Essential Weight Lifting Exercise

MotleyHealth — Mon, 07 Nov 2011 17:14:18 +0000

The deadlift is another of the core weight training exercises. It targets the muscles that support the spine (erector spinae) and also works the glutes and quads. As a very heavy weight is often lifted it also helps to improve grip strength and provides isometric like training for the shoulder muscles. On the surface it is a very simple movement compared some others. A barbell is generally lifted from the ground to the hips with straight arms. The whole movement is powered through the ankles, the knees, then hips and the lower back and main back. The feet start beneath the bar so that your shins are close to the bar. Starting from a squat position you grasp the bar and then lead with the hips then the knees to stand up straight. Lift the shoulders up and back is you lift but do not lean backwards. The deadlift is a good exercise for anyone involved in impact sports such as martial arts and running because increasing the supporting muscle around the spine helps to add cushioning to prevent injury. The deadlift is really the simplest of exercises as it just involves lifting a dead weight up off the floor. The following video [...]

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The Squat – Build Strength, Endurance and Power

MotleyHealth — Mon, 07 Nov 2011 11:30:35 +0000

The squat is possibly the most important exercise for building strength, power and muscle. Whether you perform bodyweight squats to develop improved endurance, jumping squats for more power for weighted barbell squats for strength, they all provide you with a great workout and fitness gains. Along with deadlifts, bench press and rows / pull ups, it is one of the 4 most important strength training exercises. Squats work the largest muscles of the body, the glutes (Gluteus Maximus) also known as the buttocks. They also work the quads (Quadriceps) or outer thigh and other muscles in the legs (hamstrings, calves), the spine and core, being especially good for strengthening the lower back. Sprinters, martial artists. swimmers, skiers and dancers all benefit from the squat. In fact, every athlete will benefit from this exercise. The squat looks a simple exercise to perform but requires practice and good tuition to get it right. The squat really is a very natural exercise though. Young children are often seen squatting low when playing and resting naturally into a deep squat position. Often this position is close to the ideal posture for an adult too. To squat you stand with your feet shoulder width apart [...]

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Vince Gironda Legend & Myth – The Bodybuilding Iron Guru

MotleyHealth — Thu, 06 Oct 2011 19:06:49 +0000

Vince Gironda Legend & Myth is a new book (only available in ebook format) that tells the story of Vince and also contains some of Vince Gironda's articles that expand on the information above.

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Weight Training for Martial Arts

MotleyHealth — Sat, 13 Aug 2011 16:38:00 +0000

Many people train in martial arts as an active hobby which aids weight loss and improves strength and general fitness. This is great for health, confidence and self esteem. However, if you wish to develop your martial arts further it can be very beneficial to do some complimentary weight training. Just about all sports persons and athletes do weight training to enhance their performance and martial arts should be no different. As good as the traditional martial arts exercises are in developing a fast, agile. flexible and fit body for fighting, a more modern approach to fitness and core training and really enhance your skills. All martial artists will benefit most from these basic compound exercises. All of these weight training exercises will help you to develop more power and functional strength, which means you will be able to hit harder, grapple better and generally hold your own in a fight for longer. Squats – Squats are one of the most important exercises for just about any physical activity. They develop the glutes, the muscles in the backside, which provide you with a sold stance and powerful legs which can improve all martial skills from boxing through to wrestling and grappling. Deadlifts - Deadlifts strengthen the lower back [...]

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Weight Lifting Exercises for Beginners – Get Fit and Lose Weight

MotleyHealth — Thu, 07 Jul 2011 11:27:05 +0000

Weight Training Muscle Diagrams Full Body Workout Best Abs Exercises Military Exercises Bruce Lee Workout Weight training is not only an excellent way for athletes to improve performance but it is also a great way to lose weight and tone up. Regular weight training workouts increase total muscle mass which helps to raise metabolism. Below we take you through the main weight training exercises and then provide a simple starters workout and also a more complex 5 week weight training program which is also designed for beginners. Weight training is also suitable for both men and women. Although it still has a masculine image (the photo here does not help!) weight training is certainly something women should do to keep in shape. Cardiovascular exercise is great at burning fat but it does not help to tone and shape. A regular weight training workout can give a women slender legs and a toned butt without leading to unwanted bulky muscles. Upper Body Exercises Bench Press The bench press is the main exercise for building a stronger chest. It is also the exercise which most people associate with weight training. To perform a basic bench press you just need to lie down [...]

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How to Bench Press – Chest Exercises

MotleyHealth — Wed, 27 Apr 2011 19:55:47 +0000

The bench press is the most important chest exercise. If you want to build bigger and stronger pecs then you need to learn how to bench press properly. Here we provide instruction on barbell and dumbbell bench press techniques plus a video tutorial on correct form.

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Kettlebell Training for Fitness and Strength

MotleyHealth — Thu, 21 Apr 2011 13:32:41 +0000

Exercising with kettlebells can be very intensive. Kettlebell workouts provide dynamic fat burning workouts that will help to build strong and athletic muscle. Ideal for women as they target the hips, thighs and butt. Progress from basic swings to power cleans and the Turkish Get Up for a fantastic workout experience.

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Barbell and Kettlebell Workout Plan

MotleyHealth — Tue, 01 Mar 2011 12:45:13 +0000

Weight training is the best way to build bigger muscles. Kettlebell training is one of the best ways to build powerful, athletic muscle and burn fat at the same time. So if you are looking to get fitter, stronger and more powerful, then a combination of the two could be for you. Try our weight training and kettlebell plan.

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Should You Train With Sore Muscles? Working With DOMS

MotleyHealth — Thu, 04 Nov 2010 11:55:53 +0000

Although it is important to rest well after a workout, it is equally important not to rest too much. Many people rest for too long after their first workouts, mistaking DOMS for muscular damage. Learn when it is safe to head back to the gym.

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Weight Lifting Workout for Over 50 Year Olds

Guest Author — Mon, 04 Oct 2010 21:14:38 +0000

Weight training is an excellent form of exercise at any age. In fact, some people believe that it is the best form of exercise as we get older. Cardiovascular exercise can put a lot of strain on the joints and heart, whereas weight training provides an anaerobic, low impact workout that benefits in many ways.

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Bodybuilding Pensioners – Senior Citizen Fitness and Strength

MotleyHealth — Thu, 23 Sep 2010 21:58:00 +0000

A few years ago (Feb 2007) there was an interesting documentary on the BBC about the growing popularity of bodybuilding amongst pensioners in the UK and USA. We were reminded of this story after hearing how the 73 year old Anthony Hopkins lost 80 pounds. Although he did not lose weight by bodybuilding, he is living proof that you are never too late to lose weight and get fit. Bodbuilding has many health benefits. Senior citizens that perform regular weight bearing exercise have greater flexibility, strength and balance and are less prone to accidents. Also exercise keeps the mind healthy, so bodybuilding can help you stay mentally alert. Unlike many other types of exercise weight training can be performed slowly which reduces the risk of developing injury. The documentary, which was called Bodybuilding Pensioners, looked at the world of the senior citizen bodybuilding. The pensioners that featured in the show lived for their bodybuilding and the ultimate prize of a youthful body. Many of the people questioned said that they felt younger and more alert as a result of their new hobby. Rigorous Training and Strict Diets Bodybuilding is all about rigorous weight training workouts and strict diets which are [...]

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Full Body Weight Training Workout Split Over 3 Sessions

MotleyHealth — Wed, 18 Aug 2010 14:22:43 +0000

Weight training should be very demanding on the muscles and therefore you need to give yourself time to recover well between working different muscles. This is why we split weight training workouts. The basic split is a push / pull split which is designed to allow you to do 2 weight training sessions per week. An alternative split is the 3 session split that works different muscles in each session – this is what we shall look at today. The more intense that your training is, the more you need to rest your muscles, both in between exercises and in terms of days between workouts. With the follow workout you should not do any single session more than once per week, ideally workout 3 times a week, say Monday, Wednesday and Friday and have the weekend off. These workouts are quite high volume too. You will need to rest for 60 seconds between each set and a couple of minutes between each exercise. For each exercise you will be performing 3 sets of 8-12 or 12-15 reps. Ideally the final reps in each set should be almost impossible to complete without breaking good form. If you finish too easy add [...]

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How To Get Fit With Karate Training and Workouts

MotleyHealth — Mon, 19 Jul 2010 16:06:59 +0000

Karate was the first highly popular full contact martial art that included punching and kicking. The release of the original Karate Kid in 1984 helped to increase its popularity. Since the 1980′s many other styles of martial arts grew in popularity and karate lost some students to kung-fu, Aikido, Jujitsu, Thai boxing, mainstream kickboxing and MMA clubs. The release of the latest Karate Kid film is helping to raise awareness about karate once again, which is a little ironic as it is based in China and features Jackie Chan’s interpretation of kung-fu, not Karate. In case you do not know, Karate is unarmed combat from Japan, whereas Kung-fu covers all Chinese martial arts. Unlike karate, kung-fu covers a much wider range of combat styles, in fact, Chinese martial arts include kung-fu, Tai Chi and sword fighting. Karate Workouts However, the purpose of this article is to introduce to you some of the basic concepts and methods of karate training. The exercises listed here can be learned and practised at home, although it is always best to receive instruction direct from a qualified instructor. A vast majority of people learn karate today for fitness, self discipline and self defence purposes. And [...]

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How To Build Stronger Legs – 3 Strength Exercises

MotleyHealth — Tue, 22 Jun 2010 18:48:10 +0000

It is very easy to forget to work your lower body in the gym. For many people the focus is on biceps, chest and abs to make the upper body look good for when you take your shirt off on the beach or by the pool. But skinny legs on a well toned upper body can look pretty silly and many people will mock your “chicken legs”. So if you have been neglecting your legs, add this workout to the beginning of your gym session. One-legged squats These are performed by standing in front of a weight training bench and then placing one leg on the bench behind you. You should be standing at a comfortable stride from the bench. Then squat down, bending the front leg so that you go into a lunge like position. For added resistance hold dumbbells and perform 8-10 reps on each leg. This exercise helps to strengthen your thighs more, which can help support the knee and reduce injuries. Calf Raises Calf raises are such a simple and seemingly small exercise, yet they are by far the best way to build up the calf muscles. Strengthening the calves also helps to strengthen the Achilles [...]

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Forearm Strength Training Tips – Wrist Curls and Wrist Rolling

MotleyHealth — Wed, 07 Apr 2010 16:06:00 +0000

The forearm is an often neglected upper-body muscle, but it is responsible for a vice-like grip, crucial in both confident corporate handshakes and grappling and clawing in martial arts, or when you are required to open a jar.

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Want To Get Really Beefed Up?

MotleyHealth — Mon, 22 Feb 2010 18:27:31 +0000

Have you ever wondered what it means to want to get “beefed up”? Well, it is more obvious than you may think, and it also is very relevant to the bodybuilding world, although not so relevant to athletics and weight loss. The term refers to the huge muscles that certain breeds of cow develop as a result of cross breeding. The cow in question is the Belgian Blue Beef which as a result of years of selected breeding has a conidition called double muscling. Double Muscling occurs when the gene that inhibits the growth of myostatin is missing. Myostatin is a protein that controls the growth of muscle. In Pure Belgian Blue cows there are 2 copies of the gene, but in the Belgian Blue Beef the gene is missing, which means that muscle growth is literally doubled up. So how is this relevant to bodybuilding? Well, scientists have been developing a technique to inhibit the myostatin gene to help people with muscle wasting diseases. It is thought that some people who build muscle very easily may naturally have one gene missing, and any process of drug that can inhibit the myostatin gene in humans would be sought after by [...]

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German Volume Training – Old School Approach to Bodybuilding

MotleyHealth — Mon, 22 Feb 2010 11:46:17 +0000

The current fashion in bodybuilding and weight training is to workout with heavier weights and to do fewer repetitions, generally in the range of 5-10 reps per set with around 15 reps for each exercise (usually 5 sets of 5 reps or 2 sets of 8 reps). Arnold Schwarzenegger was famous for his high volume bodybuilding methods, which although have been discredited by many people today, they certainly resulted in excellent results for him. However, some people are starting to give the old high volume training another look. German volume training involves super-setting two exercises together to work the muscles to exhaustion in both directions. Typical volume training would involve combining dumbbell curls with triceps extensions. These are very popular exercises for men as they help to quickly build upper arm muscle which are the ones that are most easily displayed – remember that the triceps are the larger muscle group in the arms, so for bigger arms you need to work the triceps more than the biceps! Although squats and bench press do build much bigger muscles, they are rarely on display to be showed off. Big biceps are often the first sign that a guy works out. The [...]

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How To Train for Muscular Strength, Size and Power

MotleyHealth — Fri, 04 Dec 2009 10:46:29 +0000

We always strive to provide the clearest and most accurate information possible when it comes to fitness training. We have recently been scouring publications on health, and specifically sports science and weight training research papers, to help determine once and for all which method of weight training is best for meeting specific goals. Many people start weight training without clear goals on what they wish to achieve or any understanding of which principles need to be applied to get maximum results. The information provided is so often contradicted that most people just give up listening and do what feels right. But this is not always the best approach to exercise. To get the most out of your weight training from the start you first need to be sure f what your goals are. There are essentially three reasons for doing weight training: To increase strength To increase size To increase power Generally athletes and sports-persons look to increase strength and power in varying proportions depending on their sport or role within a team. Size is generally the realm of bodybuilders. However, some athletes do need bodybuilding, most notably in combat sports. Many competitors use bodybuilding to increase weight to allow [...]

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