Last fitness tip of the year : Its not just about how much you can lift, work on your percentages Johnny come lately, please pay attention! put down that FHM magazine, you’re not going to get abs in 6mins. Quote- You’re not going to get anything in 6mins & anyone that says you can, is a fcunkig liar ~C.T Fletcher. So let me try & help you,.. just read on. If you’re getting to a plateau in your training, a good idea for you, is thinking about changing the variables of the exercise & the workout, so lets look at these ... Tempo : time under tension how fast or slow you go. Range of motion: Full & partial repetitions (see Matrix section) Position: Open chain or closed chain exercise (go to videos) Weight: ...What % of your maximum lift are you working at & why? January is almost here, you come into the gym raring to go like a Bull who is not going to give two f*cks …but you haven’t been lifting the iron in a long time (or you have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to do a heavy chest day, Why? because when you think a bit more .. it just doesn’t make sense... you’ve heard about the Chewbacca defense” on South Park right?. Whats your One repetition maximum lift? (1RML) if you don’t know, get a Personal trainer to have a session with you & you can work it out. From there, whats your fitness goal? is it Hypertrophy? (getting bigger), losing weight?, toning up? getting stronger? just be clear on what you want, then get a plan of action, with your trainer. In the Video I am doing a Matrix workout on the bench press, what is that? it’s lifting full & partial repetitions in a sequence at only 40% of my maximum lift, & this is for Hypertrophy/ & toning, by doing this you cumulatively recruit more and more reserve muscle fibers. So lets see the breakdown, my (1RML) on the Bench press is currently 140kg, so 40% of that is 56kg, round it off to 55kg (Bar is 20kg +10kg+ 5kg +2.5kg weight on each side) My body weight is 95kg / 209lbs so thats 147% of my body weight to lift ratio. How about you where do you fit in?, Personal training clients over the years in the city, I have experienced an average around 70% - 110% (males) of body weight to lift ratio & 40% - 90% (females) of body weight to lift ratio) In the video you see me doing one set of 5 sets in total of (“C Matrix Giant steps) with 90 sec rest in between sets... 5 full reps 1 half up 2 half down 3 full reps 4 half up 5 half down 6 full reps There are plenty more ways to get to your fitness goals, if this post gets you thinking & empowered because you realise your coming to my page for ideas & help, thats great, please show your appreciation by clicking the like button, comment & share with respect, enjoy the festive season & each other ~S.A
Posted on: Mon, 29 Dec 2014 12:10:50 +0000
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