Tag Archive | training

Bodyweight Strength Training Anatomy

I absolutely love this book for its illustrations, give me an anatomy book hands down any day and I am glued to the pages.  This book is broken down into specific muscle categories with clearly verbalized to the point execution notes, a meter for level of difficulty, variations and specific muscles targeted (yes the category may be chest, but there is more than one muscle in there!).

image SO how will this book play out to the fitness neophyte?  Probably not too handy.  There are several brief tables in the back that breakdown some sample push-pull, split or whole body workouts, and if you aren’t sure what some of those mean…that is kind of my point. This is another great book for the fitness professional, someone working with a fitness professional, or anyone looking for more information on anatomy and how muscles work.

While Contreras believes all strength trainees should master their own bodyweight as a form of resistance training before moving on to free weights and other training systems, he is adamant that a person can maintain muscularity and fitness solely by performing bodyweight exercises. “As you progress to more difficult variations and increase the number of repetitions you perform with the various exercises, you will continuously challenge your neuromuscular system,” he explains. “Your body will respond by synthesizing more protein and laying down more muscle tissue. In essence, your body adapts by building a bigger engine.”

Featuring drawings, instructions, and descriptions of 156 innovative and unique exercises, along with a rating system to help you determine the level of difficulty of each exercise, Bodyweight Strength Training Anatomy goes far beyond standard pull-ups, push-ups, and squats to work every muscle in the body. Contreras, who maintains a popular blog at BretContreras.com, also has instructions on creating a customized, equipment-free workout program for building a stronger, more toned physique.

I received a copy of this book for review, I was not compensated in any way and the opinions expressed are freely given and my own.

5K Training Day 2; Low Volume Progressive Intensity Training

Yes, today marks day two of my training for the Run to Wrigley.

As before mentioned it was a 2 (2×1) – I started with 1 minute brisk walk at 3.0 then 2 minutes at 4.8, then 1 minute walk at 3.0 followed by 3 minutes at 4.8 gentle run, then 1 more walk / run and finished with a 1 minute cool down at 3.0.

I have long followed my husband in the free weight area, but with the baby needing to be fed during my workouts at times I am moving to Low Volume Progressive Intensity Training, something I can really sink my teeth into.

If you are not familiar with LVPIT here is the gist:

The increase you will see in progress with using multiple sets during a work out is marginal, studies have shown that using one set (2 sets if the first is a warm up set) can be just as effective as multiple sets, and it saves time to focus on other fitness goals – such as cardio & flexibility. Just like cardio, intensity, duration and frequency are inversely proportionate (you can get similar cardio benefits out of cranking up the incline at a steady pace as you would from running harder with no incline – something to think about if you suffer joint soreness). I was not ready today with my full 2 day split program so I opted instead for Chest and Triceps with 15 lbs weights:

  • Incline Dumbbell Press 1/15
  • Incline Dumbbell Flye 1/12
  • Dumbbell Bench Press 1/15
  • Dumbbell Flye 1/12
  • Overhead Triceps Extension 1/15
  • Triceps Kickback 1/12
  • Back and Side Extension 1/10 each
  • Rotary Torso 70 lbs 1/10
  • 5 minutes stretchiing
This is actually backed by Recommendations for Resistance Training Exercise ACSM 1995
  • Perform a minimum of 8 to 10 exercises that train the major muscle groups
  • Perform one set of 8 to 12 repetitions to the point of volitional fatigue
  • Perform exercises at least 2 days per week
  • Adhere as closely to the specific exercise techniques
  • Perform exercises through a full range of motion
  • Perform exercises in a controlled manner
  • Maintain a normal breathing pattern
  • If possible, exercise with a training partner