| Free Weights # 1 FOR STRENGHT AND MASS By Jose Fuentes CSCS, CPT We have all seen lifters struggle under heavy weights in order to increase their mass. By targeting a specific muscle group, they jerk the weight up and try to cheat by using muscles that need to be used as stabilizers or neutralizers, not synergists. Other lifters do the work much easier by concentrating on form and paying attention to their grip in order to stabilize |
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| Training and Weight loss |
| Website designed by Alex Merlo 973-979-1053 |
© All materials copyright 2005 Shapes R In LLC.
For questions or comments contact info@shapesrin.com
For questions or comments contact info@shapesrin.com
| We did it again! Just wanted to share some exciting news! Another one of my articles broke in to the June’s Exercise For Men Only Magazine (EMO). As you imagine I am thrilled by the amount of exposure this gives us. this proofs that hard work and dedication always pays off. Could not do it if you have not given me the confidence to say my techniques worked on you and therefore many other people nation wide can benefit with my fitness philosophies. I thank you for that! Attached is the copy of my recent article and magazine. And I proudly make this my newsletter for the month of June! To your health! Jose Fuentes/Director/ CSCS NASM Certified Trainer C.H.E.K Institute Stability Ball Certified Instructor ***D IFPA Certified Advance Trainer ***D IFPA Sports Nutrition Certified Human Movement Science Certified Specialist Kinetic Chain Movement Specialist New… IFPA Weight Management Instructor Certified www.shapesrin.com |
the weight. They control their grip by
initially controlling the speed of the
repetition for the exercise (the force
production phase) and by controlling the
deceleration process of the repetition (force
reduction phase). Thus, these lifters gain
more strength and better Type II fast twitch
fiber development and activation for muscle
growth. They also understand that results
can be attained with proper use of any
barbell, dumbbell, or weight stack when
accelerated-exerting the initial force on the
lifter. Although gravity only acts in a
downward motion, inertial force can act in
any direction. All lifts involve some
acceleration at the beginning in order to
bring the bar from zero to an upward
velocity deceleration, also known as
“negative acceleration. This involves slowing
the weight and net force in the opposite
direction. Personally, I prefer this kind of
motion because I feel a better pump. In
addition, negative reps work better in
achieving strength and thickness.
On the contrary, a lift involving high
acceleration (an explosive lift) provides
greater resistance to the muscles involved
early in the lift and less resistance is involved
towards the end of the lift.
There is little discussion about the benefits
of functional training by working exclusively
with free weights. As we mentioned
previously, working out with free weights
relies on acceleration. The functional training
that experts swear by utilizes various tools
to support their theory. These tools, such
as pulleys, cams, cables, stability balls, and
gears are used to conduct their work outs
while giving little importance to free
weights. These tools all great if you are
recovering from injuries and trying to
improve your mobility and coordination, but
not if you are looking to add mass and
strength.
I conduct a number of functional training
sessions each day with my clients.
Most of these clients are over 60 years old
and may be handicapped. Others suffer
from muscle dysfunctions, injuries, etc.
Although, acceleration changes the nature
of an exercise and makes the resistance
patterns less predictable; it doesn’t
necessarily make lifting free weights
undesirable. Acceleration is characteristic of
natural functional movement in sports and
daily life. By doing free weight training
exercises involving acceleration, it produces
desirable neuromuscular training effects. So
if you want to stay functional and increase
your size, keep using free weights or keep
mixing your work outs. All movements
done in our daily life involves acceleration,
stabilization and deceleration. This is exactly
what occurs when you lift a dumbbell or a
bar. What could be more functional than
that?
The functional training era is here to stay. This is
evident in all the television advertisements we
see using all types of functional training tools
that promise to get you ripped in a very short
time.
initially controlling the speed of the
repetition for the exercise (the force
production phase) and by controlling the
deceleration process of the repetition (force
reduction phase). Thus, these lifters gain
more strength and better Type II fast twitch
fiber development and activation for muscle
growth. They also understand that results
can be attained with proper use of any
barbell, dumbbell, or weight stack when
accelerated-exerting the initial force on the
lifter. Although gravity only acts in a
downward motion, inertial force can act in
any direction. All lifts involve some
acceleration at the beginning in order to
bring the bar from zero to an upward
velocity deceleration, also known as
“negative acceleration. This involves slowing
the weight and net force in the opposite
direction. Personally, I prefer this kind of
motion because I feel a better pump. In
addition, negative reps work better in
achieving strength and thickness.
On the contrary, a lift involving high
acceleration (an explosive lift) provides
greater resistance to the muscles involved
early in the lift and less resistance is involved
towards the end of the lift.
There is little discussion about the benefits
of functional training by working exclusively
with free weights. As we mentioned
previously, working out with free weights
relies on acceleration. The functional training
that experts swear by utilizes various tools
to support their theory. These tools, such
as pulleys, cams, cables, stability balls, and
gears are used to conduct their work outs
while giving little importance to free
weights. These tools all great if you are
recovering from injuries and trying to
improve your mobility and coordination, but
not if you are looking to add mass and
strength.
I conduct a number of functional training
sessions each day with my clients.
Most of these clients are over 60 years old
and may be handicapped. Others suffer
from muscle dysfunctions, injuries, etc.
Although, acceleration changes the nature
of an exercise and makes the resistance
patterns less predictable; it doesn’t
necessarily make lifting free weights
undesirable. Acceleration is characteristic of
natural functional movement in sports and
daily life. By doing free weight training
exercises involving acceleration, it produces
desirable neuromuscular training effects. So
if you want to stay functional and increase
your size, keep using free weights or keep
mixing your work outs. All movements
done in our daily life involves acceleration,
stabilization and deceleration. This is exactly
what occurs when you lift a dumbbell or a
bar. What could be more functional than
that?
The functional training era is here to stay. This is
evident in all the television advertisements we
see using all types of functional training tools
that promise to get you ripped in a very short
time.
But don’t believe the hype. Nothing beats the
sensation you feel after a good iron-pumping
or work out at the gym. How does your body
feel after a full chest work out or upper body
session?Doing squats has helped many
of my day-to-day clients prevent
injuries. Bench presses work out many
of the upper body muscles, specifically all
the synergistic muscles we use on
transverse planes or rotational upper
body movements. Seated back rows and
lat pull downs work all the antagonistic
muscles that protect or are linked to the
anterior and posterior upper muscles. It’s
important that we don’t forget to focus
these muscles in our daily work out. My
personal training salon encompasses over
2000 square feet and is packed with
state of the art equipment.
Nonetheless, whatever corner you turn
to, you’ll see a rack with free weights
ready be used.
Acceleration and deceleration are
characteristic of virtually all movements.
For example, sprinting requires that the
athlete’s arms and legs to go through
repeated cycles of force reduction
(deceleration) and force production
(acceleration). A baseball, discus, slot or
javelin, all involve a sequence of body
movements. Since acceleration is a
particular kind of body movement, I
recommend that my athletic clients train
with accelerative movements that can
provide specificity of training. I like to
use explosive exercises with free weights
such as power clean, clean and jerk,
snatch etc. The reason for using these
types of exercises is that these
movements are used in training for many
different types of sports in which the leg
and hip muscles provide force while
accelerating the body.
In conclusion, free weights are still the
number one source for attaining
strength, depth and mass. By training
with heavier weights for mass and
strength, it must generate higher
acceleration (an explosive lift) which
provides greater resistance to the
muscles. This allows greater results to
be attained for all the muscles involved
in the lift by helping with their growth;
and in many cases for attaining a better
overall daily function than any other
source of strength training machine or
functional technique.
Jose Fuentes is the owner of “Shapes R In,
LLC" located in Denville, New Jersey. To
contact him, you can e-mail him at:
info@shapesrin.com or call 973-586-3222
sensation you feel after a good iron-pumping
or work out at the gym. How does your body
feel after a full chest work out or upper body
session?Doing squats has helped many
of my day-to-day clients prevent
injuries. Bench presses work out many
of the upper body muscles, specifically all
the synergistic muscles we use on
transverse planes or rotational upper
body movements. Seated back rows and
lat pull downs work all the antagonistic
muscles that protect or are linked to the
anterior and posterior upper muscles. It’s
important that we don’t forget to focus
these muscles in our daily work out. My
personal training salon encompasses over
2000 square feet and is packed with
state of the art equipment.
Nonetheless, whatever corner you turn
to, you’ll see a rack with free weights
ready be used.
Acceleration and deceleration are
characteristic of virtually all movements.
For example, sprinting requires that the
athlete’s arms and legs to go through
repeated cycles of force reduction
(deceleration) and force production
(acceleration). A baseball, discus, slot or
javelin, all involve a sequence of body
movements. Since acceleration is a
particular kind of body movement, I
recommend that my athletic clients train
with accelerative movements that can
provide specificity of training. I like to
use explosive exercises with free weights
such as power clean, clean and jerk,
snatch etc. The reason for using these
types of exercises is that these
movements are used in training for many
different types of sports in which the leg
and hip muscles provide force while
accelerating the body.
In conclusion, free weights are still the
number one source for attaining
strength, depth and mass. By training
with heavier weights for mass and
strength, it must generate higher
acceleration (an explosive lift) which
provides greater resistance to the
muscles. This allows greater results to
be attained for all the muscles involved
in the lift by helping with their growth;
and in many cases for attaining a better
overall daily function than any other
source of strength training machine or
functional technique.
Jose Fuentes is the owner of “Shapes R In,
LLC" located in Denville, New Jersey. To
contact him, you can e-mail him at:
info@shapesrin.com or call 973-586-3222