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FitX Exercise Catalogue - 2011-06-04

Visualizations for the exercises catalogue of Essen based fitness studio owner FitX.

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Training Advices

"Wer will, daß ihm die anderen sagen, was sie wissen, der muß ihnen sagen, was er selbst weiß."
Niccolo Machiavelli
  • Increased Muscular Tension.The conscious flexion of the working muscles over the entire range of motion causes an increased muscular stimulation. This technique particularly suits isolation exercises.

    Thus, for example when doing Arm Curls, an extra tightening of the arm flexing muscles at the end of the concentric phase will increase the stimulus to the biceps.

    In general, the eccentric part of a movement should be done slowly and deliberately under high muscular tension, which in turn leads to a higher training level, a more intense workout and an improved development of strength and muscle mass.

  • Final Contractions Final contractions can lead to up to 30% increased muscular stimulation. Simply do 3-5 partial repetitions with almost extended joint positions after finishing a set.

    For example, after the last repetition of the lat pull-down exercise, before dropping the weight, do a few repetitions in the upper part of the movement. You can apply this technique to almost any strength exercise.

  • Train Complex A high and complex effort, and thus progressively higher workload is critical to muscular development.

    You can move the highest weights during basic compound exercises that stimulate many muscles simultaneously and that involve functional movements. (...)

  • Train Standing. Try to do as many exercises as possible in standing position, because it requires and triggers the development of a larger number of stabilizing muscles, especially core muscles.

    It is important to keep up a correct training technique and to avoid any swinging. This is particularly suitable for the training of the shoulders and arms, for example Standing Shoulder Press with Barbell or Standing Shoulder Press with Dumbbells, Lateral Raise with Dumbbells, Arm Curls or Triceps Extension.

  • Variation: Heavy - Light - Heavy. To build muscles and strength, it is recommended to use heavy weights and to train a the range of 5-8 repetitions.

    However, muscles need some training variety to constantly develop and to grow.

    Switch between heavy load training on the one hand and training with lighter weights on the other. Performing many repetitions with relatively light weights leads to better blood circulation within the affected muscles, resulting in an improved oxygen and results nutrient supply and thus promotes muscle growth.

    A very simple and effective method is a permanent heavy weight training in combination with a once per weekly high-rep workout for all major muscle groups.

  • Effective Resting. In order to complete the necessary training volume in minimum time you may want to take advantage of the breaks between sets.

    Here you either train the corresponding antagonist or any weaknesses such as Calves or Abdominal Muscles.

    Short and intense workouts cause a higher production of hormones that are involved in muscle building. [...]

    • Quelle: bodytrainer.tv