Dorian Yates HIT Seminar "HIT is still the best"
Dorian Yates seated pulles
Sunday, February 22, 2009
Sunday, February 15, 2009
Circuit Training
Circuit training is a type of interval training in which various strength exercises are combined to give the benefits of both cardiovascular and strength training workouts. (Some strength coaches combine aerobic exercises and strength exercises). The person doing circuit training does one exercise and immediately takes up the second exercise without rest. ‘Circuit’ means a group of stations positioned around the facility that are to be visited in rapid succession.
Circuit training is an excellent way to improve mobility, strength and stamina. Weight training is a means of toning and building muscles & aerobic is a means of increasing the oxygen consumption of the body in order to improve fat loss. In Circuit training we do a set of 6-12 exercises in succession and hence we improve strength and stamina. As we move from one station to another in rapid succession we increase our heart rate and increase the utilization of oxygen and give the benefit of aerobic exercises. This is the reason why most of the trainers suggest circuit training for those aiming at rapid fat loss.
As we utilize weights, we need to allow time for the muscles to recover. So it is highly advisable to train in circuit training fashion on alternate days. Some fitness freaks train alternate days with circuit training and do cardio activities on non training days.
Sample circuit training chart
(Move from one exercise to the next without rest -just take time to move from one station to another)
Sample circuit training chart for women
Generally women tend to carry more loose flesh in their lower body than their upper body, so more emphasis is placed on lower body.
Cooper Clinic study done in 1982 (source webmd.com)
A study was conducted on the effects of doing circuit workout three times a week. The study had 77 participants, who were divided into three groups.
"One group did not train at all," Westcott says. "One group just did the weights. And the third group jogged in between the weight sessions."
Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)
Circuit training is an excellent way to improve mobility, strength and stamina. Weight training is a means of toning and building muscles & aerobic is a means of increasing the oxygen consumption of the body in order to improve fat loss. In Circuit training we do a set of 6-12 exercises in succession and hence we improve strength and stamina. As we move from one station to another in rapid succession we increase our heart rate and increase the utilization of oxygen and give the benefit of aerobic exercises. This is the reason why most of the trainers suggest circuit training for those aiming at rapid fat loss.
As we utilize weights, we need to allow time for the muscles to recover. So it is highly advisable to train in circuit training fashion on alternate days. Some fitness freaks train alternate days with circuit training and do cardio activities on non training days.
Sample circuit training chart
(Move from one exercise to the next without rest -just take time to move from one station to another)
Sample circuit training chart for women
Generally women tend to carry more loose flesh in their lower body than their upper body, so more emphasis is placed on lower body.
Cooper Clinic study done in 1982 (source webmd.com)
A study was conducted on the effects of doing circuit workout three times a week. The study had 77 participants, who were divided into three groups.
"One group did not train at all," Westcott says. "One group just did the weights. And the third group jogged in between the weight sessions."
Not surprisingly, the group that didn't train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)
Sunday, February 8, 2009
Dorian Yates - Flex Cover photos
Flex October 1990
Flex November 1991
Flex January 1992
Flex December 1993
Flex August 1994
Flex December 1995
Flex January1996
Flex January 1997
Flex January 1998
Flex November 1999
Monday, February 2, 2009
Jumping Lunges For Nice Butt Development
I just browsed around the net and found out this fascinating exercise as described by Ray Burton.
Friday, January 30, 2009
Dumbbells or Barbells?
What is your preference? Dumbbells or barbells?
We typically aren't limited to only barbells or dumbbells. Most trainees should use both barbells as well as dumbbell movements, because both have their own benefits and drawbacks.
So which one is best for you?
There are many factors involved so I would just outline some factors as described by experts.
Basically if you are in a power sport such as Powerlifting, Olympic lifting etc your sport mainly demands the work of both hands together, so you should mainly focus your training on barbells. On the other hand if you play basketball, volleyball, tennis or martial arts etc, then dumbbell drills should occupy the major portion of your training.
Availability & Cost: Dumbbells cost much more than a barbell. So if you are going to set up a gym in your home and if finance is a problem you will end up using exclusively barbells.
Strength Needs: If your sport demands ability to overcome large loads (Powerlifting, Olympic lifting etc), barbells will be your priority. The instability caused by dumbbells can limit the load you can lift.
So what is the conclusion?
Don’t limit yourself to barbells and dumbbells. Don’t forget that we have lot more options like machines, elastic band exercises, bodyweight exercises, kettle bags and lot more… Variety keeps the workouts more interesting. So exercise your creativity when it comes to your exercise selection.
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