RESISTANCE TRAINING 101 (21)

RESISTANCE TRAINING 101 (21)

What’s up people,

It’s been a while since I’ve written anything so thought I’d hit you up with a blaag about the importance of resistance training.
When it comes to a healthy lifestyle, longevity within your sport and also looking/feeling good resistance training is key.

The Majestic training system mainly consists of a mixture of lifting weights or working against resistance and also high intensity interval type training.

Why?

First of all on a deeper level,
when you continuously push yourself instead of taking the ‘easy route’ you’ll better appreciate the life you create.

Similar to this is resistance training.
You’ll reap what you sow if you’re prepared to push, prepared to pull and break beyond the boundaries of a comfort zone to get what you want in life.
Some form of hardship or ‘resistance’ helps you appreciate the result and It’s a journey son’s.

True story.

If you are female the benefits of lifting weights include:

Improved all round strength. This builds confidence, self esteem and a sense of empowerment.

Loss of body fat.
By building lean muscle tissue your metabolism has to work harder as it takes more calories at rest to fuel that muscle.
This of course is as long as you are in a slight calorie deficit as well.. And no that doesn’t mean eating nothing all day then sinking 2 bottles of wine hahaha!
You’ll also need to hit your protein goal in order to build and repair.

It strengthens Bones, Ligaments and Tendons.
This gives longevity to every day life as well as your chosen sport i.e, running.
Arthritic type conditions like osteoporosis and Arthritis are improved with strength training by building bone density which offset’s these conditions as does a diet rich in Calcium. Dairy products, green leafy vegetables like spinach and broccoli and nuts are high in calcium.

It creates shape.
If you’re looking to sculpt your body and create a Goddess like physique, you’ll need to use resistance training to do it.
Hours of cardio and eating next to nothing just won’t cut it, this is unhealthy and won’t make you happy.
Weight training 2 or 3 times a week and HIIT training is best as well as upping that protein intake.

If you are male, the benefits mirror the same effects as in females but also..

It boosts Testosterone & Human Growth Hormone temporarily. This is true infact for both men and women, however testosterone in men is important in order to build muscle and bone density, it also helps with fat distrubution and boosts the old libido!!
A mixture of resistance training and HIIT is best for this.

Injury prevention.
As a Strength and Conditioning coach one of the first things I look to achieve is building strength in an athlete.
Strength training not only improves the overall ‘strength’ of the athlete it makes them less likely to become injured.
A mixture of plyometric’s or ‘stretch shortening cycle’ as it’s also known encourages proper force production, joint stiffness and a strong basis for power.

The athlete that is athletic, strong and powerful is the best athlete. This as well as cardio durability is what we encorporate here at Majestic.

Okay so where do you start with resistance training?

THE BASICS..

Lower body exercise first i.e, a Squat, Deadlift, Split squat.
We train lower body first because these movements are the most technical and require more brain to muscle engagement (neuromuscular system)

Next is our upper body pull movement i.e, Row, Single arm Row, Pull up, Chin up, Reverse Fly.
We train pulling movements first because if they are done correctly (neutral spine) this sets the shoulder blade and the surrounding muscles in an optimal position before you perform a pressing movement.

Next is our upper body press movement i.e, Bench press, Press up, Shoulder press. Cable chest Fly.

These exercises are what I consider ‘bread and butter’ compound movements and should form the basis of every exercise program.
Most generally speaking when training for size and shape 8 – 10 reps with 4 over all sets is optimal.

Once these main lifts are completed, if building muscle is the ultimate goal finishing the session on isolated muscle groups like Biceps, Triceps, Quads, Hamstrings and Glutes is advised.
Exercises like the Tricep cable push down, Bicep dumbbell curl, seated Leg extension, seated Hamstring curl and Cable Kick backs or Glute Bridges are a go to, and the same rep range 8 – 10 reps for 4 over all sets.

You should be looking to train 3 times a week minimum if you want to achieve a positive outcome in any type of fitness goal, and always adhering to the progressive overload principle i.e, a slightly heavier weight every 2 weeks or more reps completed, or changing the tempo of the exercise or working at different angles, or super setting the same muscle group etc, etc.

If you are sore after a workout, that’s your body adapting to the stresses you’ve put it under.
You should rest your muscles or do a form of Cardio training instead on these days.
This way you’ll loosen off your tight muscles and continuously make progress while giving your body the chance to ‘adapt’ to training. Remember your body and energy systems repair and adapt when at rest, so appropriate rest days or ‘deload’ sessions should be taken into account in order to prevent ‘overload’ If youre knackered and feel shattered, listen to your body, get some rest and pick it up a day later instead.

So there you have it folks, a little insight on how we train at Majestic from a basic stand point, and the importance of resistance training and why you should be doing it.

Thank you for reading,

good night, God bless and happy training!!

 

 

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