Advanced Weight Training Techniques

Hi welcome to MadeFit TV. I'm your host Jenifer DiDonato and this is episode 86. We’re getting up there, really excited, just a few more to go until that big 100. Well May Fit TV is everyone’s source for health and fitness information and entertainment. We’ve been around for almost two years, we’re really excited because we like to bring content that is entertaining, it’s convenient and it’s easy to follow that can make a big impact, big changes on your exercise and your nutrition so you can see results. A lot of times it gets so lost in the gimmicks, lost in the mix and we want to give it to you straight. And thank you for everyone who joined us very Saturday at noon live on MayFitTV.com. There’s a link that you can click on right on the right side. It says, join me live chat. Answer all your questions after it. So thanks for al you guys. We’ve got a great community so you guys can definitely join in. Always want more people to join in. So welcome! Today’s episode is advanced weight training techniques. There we go. So, the basis of this is not just for beginners. It’s not just for people who are doing more advances. This is for everyone. What I want to do is show you guys a technique in order to make sure that: a) You're weight training to get the correct gains that you want to gain. The things that you ant to accomplish when you are going through with months and months of training. I'm not talking about the competition, I talking about anything intense here. I'm talking about to see results. And so when you're weight training, there are typical breathing, typical tempos that you have to follow in order to make sure that you're getting more bang for you butt and when you're actually putting in the work. If you’re going to spend the time and go to the gym, you want to make sure you're doing it right or even doing the videos at home. You want to make sure you're getting the most out of it. b) And also this is also going to teach those of you who have made a hit of plateau or those of you that maybe are a little bit more advanced in your training to kind of bump it up, to get out of that plateau and to see more results and kind of mix things up. It’s always been mixing this up. So let’s get started, okay? I want to show you guys first of all if you're strength training, wonderful. Resistance training using the weights, you have to make sure that you're breathing properly. I always tell you guys you want to exhale on exertion and you ant to inhale on the concentric. So basically you just want to take a big breathe before you rep and then you want to exhale, whether it’s pulling, pushing, whenever you're going against the weight. Now, a typical tempo that you want to follow when you are strength training, I'm going to show you from a chest press point of view. This is something you want to implement for all movements that you're isolating your muscles. You want to see a tempo of about three-zero-two. I know you're thinking what is that? I'm going to show you. This is just a typical chest press. All right I'm going to come down on the ball. I have my weight. Now, what you want to do is you want to start with the weight up, okay? Now, the three is counting three tempos, three beats down. [Demonstration] No rest, [Demonstration] So that’s what the three-zero-two comes from. So you want to think of this whenever you are strength training. This is standard rep tempo to focus on to make sure that you are getting the gains that you need to get. You want to make sure that you are working the muscle, you're challenging because if you're doing it too fast, too light of weight, you're not getting the most out of it. You want to make sure that you are letting the muscle contract, all the muscle fibers working. So we’re going to try that again. [Demonstration] Okay, I'm going to show you also with the squat as well just so you can kind of get the hang out of them, how it would work with other movements as well. So we’re getting out dumbbell, no weights to follow up this time. If you guys missed that awesome blooper, check out episode number 85. I'm so embarrassed. Okay, so what you're going to do is you're going to squat. I’ll show you from the side. All right, now the eccentric movement, the movement that is where you want to breathe in is going to be the movement where you are coming down. Okay, so, you're going to go- [Demonstration] And you're breathing out on the up— [Demonstration] And you don’t want to totally extend your knees. You want to keep them kind of loose— [Demonstration] So you want to get a kind of resistance on the downward, on the eccentric and you want to kind of explore a little bit more in the concentric. So, that’s why you have the less time, the tempo on the upward on the push. That is what you want to really feel when you're going up and going against the weight because you want to explode it and then control. And I know that I did an episode on negative resistance training. It’s kind of similar to that except negative resistance training is a little bit more advanced with that concept. You can check it out, it’s on MayFitTV.com and that implements it in. Now, another way if you’ve bee training hard, you’ve been working hard and you’re like “you know I'm still not getting the results even when I'm increasing the weight” or “I'm getting bored with it”. You can mix up with tempo. And this is what I love to do with my clients. This is what I do myself and it’s called pulsing, pulsing the rep. I'm going to show it to you in the chest press again. This is for those of you out there who have been training for a while and really want to bump it up. What I like to do is I want to keep that standard tempo, the three-zero-two but you want to also add in the pulses. So, let’s say that you're chest pressing with 50 pounds. I want you to bump it down to about 40 pounds, okay? Bump it down by five to 10 pounds because we’re going to do more repetitions. A little bit lighter weight, not light weight. It’s just a little bit lighter, more repetition. I'm going to keep the 22 pounds though because it’s light enough as it is. Okay so, we’re going to do the typical standard reps— [Demonstration] Okay I want you to do about five of these- [Demonstration] Now I want you to rep it.— [Demonstration] Exhale, control. See how I'm only going half up? [Demonstration] I'm going to do about 10. I'm pulsing it— [Demonstration] Now I'm going to do five all the way up— [Demonstration] And I'm counting like a maniac. Okay, so see now you're going to feel the burn a lot more because you pulsed it. And what you're doing is you're taking those muscle fibers and your fatigue and then boom! Boom! Boom! And then all of the sudden, all the way up you are getting that full range of motion again. So you're helping the fatigue them. You're mixing things up a little bit so your muscles are not getting so used to a typical tempo you’ve been doing for the past three months. So you want to mix it up. You want to challenge the muscles. And you can do that with any other movement. You can do bicep curls with it. Do about anywhere from five full reps to 10 full reps and immediately pulse it for about five to 10. And then finish it out from anywhere from three to five full reps. I guarantee you guys are going to be so re the next day. And you're going to feel a little bit of a pump going, wow! “This is something different”. So definitely incorporate this into your program. At least try it. You know maybe every couple of weeks, implement it into there and see the changes or even take a full week. Do it for everyday, mix it up. I want you to see how it goes. I want you to comment on MayFitTV.com right in the comment section of this episode, uploads on Wednesdays. And also make sure that you go to episode 84, we’re still accepting those protein shake recipes. You guys have so been so creative. There are so many of them. I got to tell you, my grossly belly will be very, very high when I go and pick the one that I want to make on the show because tat’s what we’re doing. We’re choosing one recipe that you guys are giving us and we’re going to make it on the show. Yeah, we’re going to do it next week actually, sure, let’s do it next week. That’s what we’re doing. So you guys have another couple of day to get that up and send it to us. But remember, you got to comment. You got to put in the comment section on the MAyFitTV.com. If you have ay questions, let me know. You can email me at Jenny@MadeFitTV.com or if you're on the website, you can just go to the askjenny button right up there. We really appreciate all the comments we’ve been getting and all the feedback as well. And please join us every Saturday at noon. We’re going to try and implement more live chats as time goes on because I can tell that you guys really enjoy it. And I want to be able to answer your questions face to face, you know? I don’t want to just have you guys be getting an email all the time. I want to answer it face to face and that’s what our live chat is all about. And plus, you know Chris is joining. You know, he’s a looker. All right, well thanks so much for joining us the May Fit TV. We will se you next week. Thank you. Have a good week.