HEALTH & FITNESS ARTICLES
Advanced Training Principles
The Platoon system (21)
With this system you do a series of half reps in the lower range of motion, a series of half reps in the upper range of motion, and then a series of full reps. You can use any number of reps, but you want to make sure you do the same number of reps on each motion.
Start with 10-10-10 reps. This system work because, when you are lifting the weight, you have to physically stop the movement at midpoint of the muscle contraction and force the muscle to exert in ways you do not rarely perform in exercise. One of the biggest mistakes people do is that they hold their breath when performing an exercise when using this advance training method, because this is a static muscle contraction you never want to hold your breath during any static muscle contraction. When holding your breath during a static muscle contraction causes an increase in blood pressure. To prevent an increase in high blood pressure you want to inhale and exhale. You want to inhale on up phase and exhale on the down phase.
To get even a better result get a trainer partner or a personal trainer to push down on the weight to cause even more down force so your muscle has to work even harder against the weight in your hand and the extra force your trainer or partner generates in doing this it, provides every muscle fiber in the muscle to work.
To get an even better workout you want to find your one rep max during each exercise you do. Make sure you do one rep max with a partner or a trainer. Once you find your one rep max you want to do at least 75 to 80% of your max reps.
For example I do a flat bench press and my 1 rep max is 275
275x .75= 206 275x .8= 220
The lower series you would put 220 pounds on to workout at.
The upper range you would put 206 pounds on to workout at.
For your full rep series you would put 220 pounds to workout at.
If you starting out you want to pick 1 exercise for each or the major muscle (Chest, back, Quads, Hamstrinds, shoulders, biceps, triceps, abs).
The best order that I seen with my clients and that works for me is starting with a major muscle group then the antagonist muscle group. You can flip major muscle group to antagonist, and you can also do antagonist muscle group to major muscle groups.
You can also work head to toe or toe to head. Split upper body and lower body.
Workout more with less time in the gym, you can put an hour and 25 minute workout in to a 45 minute workout.
Benefit of static muscle contraction
Learn how to correctly muscle contraction in any muscle movement.
Burn more calories
Standing around in the gym less
Active the entire time.
Using every muscle fiber in your muscle.
Burn more calories
Cardio and resistance at the same time.
Throwing the weight and not benefit from static muscle contraction
Injury if you’re holding breath.
Less muscle endurance
Muscle soreness the next day.
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