Four minutes isn’t a long enough time to experience any meaningful results for a well-conditioned athlete, bodybuilder or weightlifter, let alone develop the aerobic system and result in anaerobic strength gains. Right? Not exactly.
The squat is the best leg-developing exercise because of its remarkable capacity to simultaneously activate most of the major muscle groups within the lower body, generating tremendous muscle growth and strength. While all of the muscle-building capabilities from squatting are fantastic, there has been some uncertainty about what training protocol elicits maximum strength gains while performing the squat.
The use of variable resistance while weight training normally includes the use of elastic bands or chains. Attachment of elastic bands, or chains, to the barbell alters the resistance of the movement through the entire range of motion, while standard free weights provide a constant resistance throughout the entire lift.
How fast should you lift to maximize muscle growth? This age-old question is an ongoing source of debate amongst bodybuilders and researchers alike. Some feel that explosive lifts optimize fiber recruitment and thus provide a greater muscle-building stimulus. Others claim that performing movements slowly maximizes tension on the muscle, thereby stimulating more hypertrophy. So who’s right?
The bench press is one of the most popular exercises for developing upper body strength and power. Improving upper body strength and power can drastically elevate athletic performance while also generating tremendous muscle growth. Over the years, the research on bench press strength training has steadily developed to the point where specific protocols for optimal strength and size have been elucidated. Typically these methods incorporate the use of heavy weights to boost intensity and induce greater muscle cell activity, ultimately supporting greater size and strength.
The lack of attention to rest interval length can inhibit progress in the weight room by negatively influencing anabolic hormone levels or exercise intensity during your workout. While several lines of scientific evidence clearly show that specific rest period duration optimally complements certain intensity levels, more recent studies have shown that shortening the rest period between sets regardless of intensity level may enhance muscular adaptation to resistance exercise.
High-intensity interval training is a method of exercising that constantly challenges your body, which is what makes it so effective. In addition, research has shown that HIIT limits muscle loss that can occur with traditional steady-state cardio workouts.
While resistance bands are most commonly thought of as a tool used for warming up your muscles before lifting or for athletes looking to increase their speed and power on the field, they can actually be used in your program to help increase explosiveness and strength.
US Marine Corps Gunnery Sergeant and IFBB Men’s Physique Pro Xavisus Gayden trains shoulders and legs at Gold’s Gym, Venice.
Here are 8 exercises to help you cut through the information overload and get you working towards strengthening and conditioning your body through combining simple, effective movements - with one easy-to-use piece of equipment you can find at almost any gym.