“Lower the weight slowly.”
“Feel the burn.”
“Don’t use momentum.”
The above three are some of the lifting cues often associated with bodybuilding.
They are good cues because they help to ensure tension on the target muscle, prevent injury caused by faulty lifting technique and also help ensure a certain level of muscle-building, metabolic stress on the muscle.
However, there is one problem with the above cues: They tend to limit the amount of load that you can lift and they, to some extent, negate activation of the fast-twitch muscle fibres. It is the fast-twitch fibres that have the greatest potential for growth.1
If the above cues describe a main portion of your lifting, if you feel that you have reached a plateau, or if you simply feel like trying a new, cool and science-based training routine, you might want to give contrast training for bodybuilding a try.
The legendary Russian weightlifter Vasiliy Alexejev supposedly said that your abdominals should be strong enough to stop a bullet.
While Alexejev did not spot a six-pack – neither did he care – he was known for doing 1,000 leg lifts in waist-height water to strengthen his abdomen. Alexejev wasn’t seeking to look good; rather, he was seeking world-class strength and power, as evidenced by his 80 world records in Olympic weightlifting throughout the seventies.
Every bodybuilder knows that there’s a downside to hard training: getting sick. Although training hard is needed to get strong and build serious muscle, overtraining can open you up to sickness. In a new study, researchers tried to figure out part of the reason why training can make you sick, and they think they’ve found part of the answer: it’s in your spit.Read more →
A new study looked at how being overweight – namely, having high body fat percentages or being obese – affected recovery time from knee injuries, something bodybuilders get frequently. It found that fatter people recovered much more slowly than their leaner counterparts.Read more →
Researchers had 12 adults follow a low-calorie diet for three weeks while consuming a fatty acid supplement. The study examined the effects of these fatty acids on low-density lipoprotein (LDL, or “bad” cholesterol) formation. The researchers found that using a fatty acid supplement dramatically reduced the conversion of LDL precursors into LDL, and therefore dramatically reduced the LDL cholesterol that can cause heart disease and heart attacks.Read more →
We’ve all heard the phrase “mind over matter,” and we’ve all had moments when our mental powers were the only thing that got us to the end of a tough set. But in these desperate spots under a heavy bar, we have to ask: Was it really “mind over matter” that got us through – or something else?Read more →