Weight training

Weight training

HOW YOU SHOULD TRAIN BY ADAPTING TO THE GYM TEMPERATURE

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If you are going to start training in your garage at a home gym, you’re going to be pretty much at the mercy of the elements because most people’s garages are not air conditioned and heated. If you’ve got a utility room that’s adjacent to the house and you can keep a door open to keep the temperature moderated in there, that’s wonderful. But a lot of people have got a train in a shed outside. If it’s 22°F, it’s going to be cold in the gym. If you’re inTexas and it’s August, it’s going to be 112ºF outside and probably 130ºF in the gym. So what are you going to do?

Weight training, Physical preparation, Weightlifting

WHEN SHOULD YOU ADD OLYMPIC LIFTS TO YOUR GYM WORKOUTS?

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In the Starting Strength programming we use versions of the Olympic lifts and they’re very important to the program. But a lot of people figure out a way to get out of having to do them. The reason they don’t want to do them is because they don’t know how. They haven’t figured out how to do them or their coach has not figured out how to coach them. So they just avoid them and do light deadlifts.

Weight training

WHAT THINGS DO YOU NEED TO CARRY IN YOUR GYM BAG?

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If you’re a serious liter, you’ve got a bag that you carry into the gym when you train that contains things that you need when you’re training. Things are obvious like your training shoes. Your belt needs to be in there. Other things that might need to be in the gym bag will be dependent on the facility in which you train. If you’re in your own garage gym you don’t have a gym bag because it’s all out there in the garage. But if you’re going to a gym to train everyday, you’re going to have some stuff int he gym bag besides your belt and your shoes that will depend on the circumstances at the gym.

Weight training, Physical preparation

HOW TO STRENGTHEN THE START OF THE PULL WITH HALTING DEADLIFTS

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In the last post we talked about the rack pull. The rack pull and the halting deadlift are two very important assistance exercises for the full deadlift for more advanced lifters who are pulling heavy weights already. The advantage of using these two instead of just the deadlift is that at very very heavy weights the full deadlift becomes extremely difficult to recover from if you use enough volume to really ramp up the stress. So what we do is we break it into two parts. We do the the first half of it, really about the first 2/3 of it off the floor. We call that the halting deadlift. And then there´s the rack pull, which is the top 2/3 of it from below the knee. We’re going to talk about the halting deadlift today.

Weight training, Physical preparation

EVERYTHING YOU NEED TO KNOW ABOUT THE RACK PULL: WHY, WHEN, AND HOW

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There are two primary assistance exercises for the deadlift. When we say assistance exercises in in this context, we’re talking about pieces of the full deadlift that have been pulled out of the deadlift and exercised separately. The first is the rack pull which is the top 2/3 of the pull, and the second is the halting deadlift which is the bottom 2/3 of the pull. We’ll deal with the halting deadlift in another post. Today we’re going to talk about the rack pull.

Weight training, Physical preparation

WHEN CAN YOU START DOING HALTING DEADLIFTS AND RACK PULLS IN YOUR STRENGTH TRAINING?

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The Starting Strength method is famous for its utilization of just the basic barbell exercises: the squat, the press, the bench press, the deadlift and the power clean. But circumstances usually later in a person’s training history sometimes dictate that the deadlift becomes replaced with two other exercises that essentially cover that range of motion, but allow the use of heavier weights. Those two exercises are the rack pull, from below the knee, and the halting deadlift, which is pulled from the floor to just above the knee. So that combining these two movements results in an overlap of about 6 inches in the middle of the pull.

Weight training, Health, Injuries and rehabilitation, Physical preparation

HOW SHOULD YOU WARM UP FOR PULL UPS OR CHIN UPS?

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Pull ups and chin ups are a strength exercise performed with one’s own body weight that should be included in any athlete’s strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our body posture and develop general strength levels, especially in the upper body.

Weight training, Physical preparation

OVERHEAD PRESS vs BENCH, ¿WHICH ONE IS THE BEST?

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Both the overhead press and the bench press are excellent lifts that should be part of our session to increase our basic strength levels, especially in the upper body. Ideally, they should be introduced in different sessions, as is done in the Starting Strength training methodology, so that overload does not occur and we can give our best in each of these exercises without accumulating fatigue. Because a large part of the muscles that intervene dynamically are the same in both movements with the Olympic bar. Therefore, when working with high weights, the performance of the overhead press would affect the bench press if we do it afterwards, or vice versa, due to the muscular fatigue that is generated, which means that doing both at a high intensity in the same session is too much work volume.

Weight training, Physical preparation

THE RELATIONSHIP BETWEEN IMPROVEMENT IN STRENGTH PERFORMANCE AND THE COMPLEXITY OF TRAINING OVER TIME

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Strength training consists of following a program that increases an individual’s ability to produce muscular effort against resistance for the purpose of displacing it. This resistance is almost always external, like when we lift an Olympic bar, but it can also be internal resistance, like when we lift our body when performing a pull-up.

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