by Andrew C. Fry, Ph.D.

One of the fastest growing and most popular types of exercise in recent years is resistance exercise, whether used for the purpose of general fitness, rehabilitation, or athletic performance. Resistance exercise comes in many different forms, each of which can produce distinctly different responses (e.g. increased size, strength, power, contraction velocity, muscular endurance, etc.).

Each individual training session can be described by the five acute training variables: choice of exercise, order of exercise, exercise volume (sets x repetitions), load or intensity (percent repetition maximum), and rest (between sets). Each of these variables present numerous possible combinations resulting in literally thousands of possible single-session protocols.

Over a longer training period or cycle, the training variables can be altered to provide the individual with the necessary variability for long-term improvement. Such variety in the long-term program is called periodization, and helps to ensure that the body is continually being presented with a stress that permits both progress and adequate recovery.

Often associated with training programs for advanced athletes, such training variety is also critical for the individual who is embarking on a lifetime exercise program for general fitness. This variation of the resistance exercise prescription also avoids the monotony that can occur when the identical exercise protocol is performed each session with little or no variation.

Training Volume and Intensity
One common problem when prescribing resistance exercise is determining the appropriate combination of training volume and intensity. Excessive volume or intensity may produce less than optimal results, and may actually create a situation where performance is impaired. If physical performance is depressed for extended periods of time, and requires long recovery periods, overtraining has occurred. This situation may result in a decreased desire to exercise, and can also increase the risk of illness or injury. Such a situation can be avoided through proper prescription of volume and intensity. It must be noted that increasing training volume or intensity is not necessarily bad.

There may even be phases of training where an individual experiences short-term performance decrements that are easily recovered from with several days of decreased exercise stress. This is called overreaching, and when carefully prescribed can contribute to long-term progress.

The typical overtraining scenario, however, occurs when either training volume or intensity is excessive for too long. It is also important to note that training volume and intensity are inversely related. In other words, when training volume is greatest, intensity must be relatively low, and vice versa. Unfortunately, many individuals prescribing resistance exercise programs fail to realize this, and simply follow the axiom that “more is better” for both volume and intensity. The net result is that performance is either impaired or at best is less than optimal.

Excessive Training Volume
One type of overtraining can occur when training volume is excessive for prolonged periods. This can occur by increasing training frequency, adding exercises, or performing more exercise sets. It appears that this type of overtraining manifests many signs/symptoms similar to those seen with overtraining with endurance exercise.

Two hormones often impacted by overtraining are testosterone and cortisol, and overtraining due to high training volumes often results in a decrease in the ratio between resting concentrations of these hormones (testosterone/cortisol). While this ratio may not be directly responsible for the performance decrements observed, it has been repeatedly shown that this ratio decreases as training volume increases. It also appears that the use and mobilization of free fatty acid, which expends more fat by using energy in the metabolic cycle, increases during high volume phases of resistance exercise. This may contribute in part to decreases in body fat with this type of training stress. Although it has been theorized that the sympathetic nervous system may become exhausted with this type of training (the parasympathetic overtraining syndrome), this has yet to be demonstrated with resistance exercise.

by Christian Nordqvist

Some women reach orgasm during exercise, especially those that involve the core abdominal muscles, researcher Debby Herbenick, and J. Dennis Fortenberry, M.D., both from Indiana University, wrote in the journal Sexual and Relationship Therapy. Exercises most likely to be associated with female orgasms are abdominal exercises, weight lifting, spinning/biking, and climbing poles or ropes, the author added.

The researchers explain that “coregasm” - reaching an orgasm from exercising the core abdominal muscles - has been mentioned in the media for some time. However, they add that the findings in this latest study are new.

Herbenick said:

“The most common exercises associated with exercise-induced orgasm were abdominal exercises, climbing poles or ropes, biking/spinning and weight lifting. These data are interesting because they suggest that orgasm is not necessarily a sexual event, and they may also teach us more about the bodily processes underlying women’s experiences of orgasm.”

Herbenick, and Fortenberry carried out online

…if you want to ignite your body’s own fat-burning furnace and get lean, strong & totally ripped in less time

by Shin Ohtake

Mistake #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.

Mistake #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they’re good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers — that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it’s critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique.

Mistake #3: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat…BUT there’s a right way and a wrong way to do your cardio workouts. If you’ve been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

Mistake #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won’t get you a six pack either! These so-called “ab” exercises are a complete waste of time. They don’t make your abs get any more defined and they definitely don’t burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them!

Mistake #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you’ve got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you stop making progress.

Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

from Complete Strength Training

There are many different female strength training techniques on the market today. This overview will help you choose the right program.

Some exercises are good, some are effective, and some don’t really work for building strength. Killer bun-blasters instead of weight training, anyone?… Anyone?… Anyone? ;-)

Free-Weights
—5 Stars

Advantages:
Free-weights, or training with barbells and dumbbells, is an excellent way to build strength. This is very intense and also requires proper instruction to use correct technique.

Also, free-weights work balance and finer muscle control than machines because you must control where the weight goes. You have to control the path of the weight and keep your body aligned, which will give you enhanced strength and coordination. Overall, an excellent way of building functional strength!

Disadvantages:
Correct instruction is important so that you don’t hurt yourself. Also, you have to think a little to tailor your own program to you needs.

To Download a PDF of this program, simply right-click here and then click ‘Save As’.

Kettlebells
—4 Stars

Advantages:
Kettlebells are similar to free-weights because you do all the balance and control the path of the kettlebell you’re lifting. With nothing to stabilize the weight your body works to compensate for it; both coordination and balance are improved.

Disadvantages:
However, there are two major drawbacks. First, since you are working with heavy weights skilled instruction is needed which, unfortunately, is not available all around the country yet. You will be lucky to find an instructor in your area.

Second, since kettlebells only began gaining in popularity recently it’s hard to find a gym that stocks them. This is changing, but in the meantime you will have to buy kettlebells yourself.

So, kettlebells can be excellent but unless you are committed to buying them yourself and taking responsibility for your own training, it’s a real pain. Frankly, there are female strength training techniques out there that are much easier find and practice, even though kettlebells are a great workout.

To Download the Kettlebell Program, simply right-click here and click ‘Save As’.

Bodyweight
—3.5 Stars

Advantages:
The major benefit of bodyweight exercises is that they can be done anywhere: in your living room, dorm room, at a jungle gym in the park, etc. The whole world is your gym!

Also, with a little imagination you can do some pretty intense exercises, like pistols, plyometric pushups, or 1 arm chin-ups. Versatility and intensity make this one of the best female strength training techniques.

Disadvantages:
Bodyweight exercises lend themselves more to endurance training than strength training. It’s easier after you start to do more pushups rather than try to work toward 1-arm pushups.

It takes continuous effort to get to the advanced movements and you get little or no feedback at times (slowly shifting more weight to one arm to do 1-arm pushups). This can be frustrating if you like watching yourself improve on a weekly basis.

To Download the bodyweight exercise program, simply right-click here and then click ‘Save As’.

Machines
—3 Stars

Advantages:
Machines are easy to use even if you have little idea what you are doing. They guide you through the movements and are adjustable depending on your height and build.

Also, with circuit training and other forms of combined machine work it’s relatively easy to find a set of machines at a club that will work your whole body. They are simple and easy to use.

Disadvantages:
First, machines are expensive. Joining a gym or club is almost always a prerequisite to using them because of the expense and the space they take up.

On top of that, because you don’t control the path of the weights or balance your body when working out, machines don’t build much functional strength. All your body parts are worked in isolation, and thus you need many different exercises for a full body workout. There are other female strength training techniques much better suited to building full, unified body strength.

Yoga
— 2-4 Stars (varies widely)

Advantages:
Yoga classes are now taught in many places, and are one of the most widely practiced female strength training techniques. This practice uses your body weight in complex postures to build strength, flexibility, and endurance. Some of the advanced postures can be very strenuous to hold and will build unified, full body strength.

Disadvantages:
There is a wide spectrum of yoga out there. Some classes focus on strength and increasing ability & others just focus on relaxing and stretching. The more traditional spiritual aspects of the practice are emphasized in other classes. Sorting through the chaff and finding what’s right for you can take time.

Conclusion…

I hope this overview of female strength training techniques helps you choose the right one. There are many ideas and methods out there and the best practice is to look into them, choose the one that fits, and then run with it.

by Aaron McCloud

Womens strength training has many similarities with men’s strength training, but the differences are important. And more than the obvious body part differences ;-)

These facts are some of the main differences you should take into account for women’s training. Remember them and you’ll make faster progress and show up those guys in the gym!

1. Women can list a much greater percentage of their 1 rep max in multiple reps.

Women can lift reps closer to their 1 rep max and continue doing eccentric contractions (negative reps) long after men would not be able to continue. So, women should exploit this and work close to their 1 rep max, do negative reps, and exploit their improved endurance.

2. Most women are Iron and Calcium deficient.

Many women in the United States are calcium and iron deficient and therefore should take a supplement to help with their strength training. This is one of those little things that can make a big difference for womens strength training.

3. Women have a lower level of neuromuscular efficiency than men.

This means that women cannot recruit muscle fibers into one contraction as efficiently as a similarly weighted and trained man. This is one of the reasons that similarly build men are stronger than women.

4. Single, explosive movements are poor measures of functional strength for women.

Since women have a lower level of neuromuscular efficiency than men, explosive movements are poor measures of muscular strength in women. Thus, between a similarly weighted and trained man and women (their squat weight and all other variables being equal) the man will have the higher the vertical jump.

However, if they continue to do vertical jumps, since the woman has more endurance the man’s jumps will become lower and lower while the woman’s will stay about the same.

5. Hormonal differences are the primary reason women don’t gain as large muscles as men.

Men’s increased testosterone production accounts for their ease gaining muscle mass. Maximize gains for womens strength training by using correct workout routines and periodization overcome this.

6. Women have the potential to work with extremely heavy weights and get really strong!

Some people have put for the idea that women’s bodies are naturally weaker than men’s and therefore should not lift weights for risk of injury. This is stupid. Bad exercise technique and/or too much weight create injury. Women have the potential to get DARN STRONG and should not expect anything less.

7. Testosterone levels peak 12 days before ovulation.

This is one bit of info that can give women an edge in lifting. You can schedule a really heavy lifting session on this day, when you know your testosterone is peaking. This will allow you to recover much faster from that session and use your time better. Every little bit helps.

While this article is from Golfing Vacations it still is applicable to any exercise program…

golfingvacations:

by Cate Munroe

Do you suffer from aches and pains? Are your joints puffy, bloated or swollen? Do you experience stiffness all over your body? If you have any of these symptoms, you could be at risk for chronic inflammation. The good news is, you don’t have to live with the pain. Learn how to prevent and reduce inflammation through simple nutrition changes and you’ll see why less pain in your body, results in more gain with your game.

Inflammation Problems
Inflammation is actually a healthy and normal response that detoxifies and repairs the body. Redness, warmth, swelling, itching and pain are all symptoms that inflammation is doing it’s job by sending antibodies to heal the damaged area and protect the body from further irritation. Problems occur when inflammation becomes chronic as a result of being untreated. Most people seek quick relief in pills like Advil, Tylenol or Ibuprofen that mask the pain and prevent healing by disabling the body’s ability to detoxify, repair and protect itself. With additional side effects, these drugs often do more harm than good.

Nutrition Solutions
Take a more natural approach to keep inflammation out of bounds by including as many of the anti-inflammatory foods below into your diet. In addition, do you best to avoid foods high in refined carbs, and excess omega-6 essential fatty acids, such as refined sugars, grains, grain-fed animal products, legumes, and manmade fats. Not only will inflammation be reduced, but you’ll experience an increase in nutrients, lower LDL (bad) cholesterol, strengthen immunity, prevent disease, reduce body fat and increase your chances of having Sam Snead flexibility.

Anti-Inflammatory Foods
Green leafy vegetables: kale, collards, spinach, mustard greens, etc.
Omega-3 rich wild fish: salmon, mackerel, sardines, tuna, halibut, etc.
Herbs and spices: garlic, ginger, curry, chili peppers, rosemary
Stinkers: garlic, onions, scallions, leeks, chives, shallots
Fermented foods: yogurt, kefir, sauerkraut, etc.
Filtered water (helps detoxify the body)

Anti-Inflammatory Menu
Breakfast: smoked wild salmon with spinach & tomatoes
Snack: greek yogurt with blueberries
Lunch: tuna salad half sandwich with avocado & red pepper
Dinner: halibut with roasted artichokes, yukon gold potatoes & garlic butter
Beverage: ginger iced tea

Supplement Support
Cod Liver Oil (essential fatty acids)
Probiotics (gut health and immunity)
Turmeric & Bromelain (joint support)

by Ryan Biddulph

Having bigger, more defined biceps muscles helps form a set of imposing arms. Stronger biceps also improve performance in compound, back building movements, like chinups and lateral pulldowns. The standing barbell biceps curl is the ultimate exercise for targeting the entire biceps muscles. The free weight movement helps you build biceps muscle mass, definition and strength without the need for a spotter. Consult your physician before starting a resistance training program.

By Marcus J Michael

Strength Training for Sex Appeal

by Denise Wang

Get and stay in shape by exercising every day if you can, and add weightlifting or strengthening exercises two or three times a week for optimal weight loss, and for range of motion and strengthening benefits that may help prevent bone and joint conditions such as arthritis. Working your pectoralis major and anterior deltoids will get you well on your way to a great looking upper torso.

Anatomy

The pectoralis major is a large muscle found on each side of the chest. Both the pectoralis major and minor muscles enable you to move your arms and shoulders, and to flex forward and backward with the shoulders. The anterior deltoid is one of three deltoid muscles located on the shoulder cap. The anterior deltoid and its companions, the lateral and posterior deltoid, allow you to rotate your arm at the shoulder, and to lift and flex your arms.