People often talk about rep tempo and lifting speed when it comes to gaining strength or adding muscle. What about fat loss when it comes to lifting speed? About 10 years ago I started using lower reps to increase muscle definition. I also slowed down the speed of each lift to really focus hard on increasing the tension in the lifts. This type of lifting quickly made a difference to my physique. I reached the best shape of my life lifting with sets of 5 reps at a slow pace. I didn't realize this at the time, but the slow lifting speed I was using may have contributed to reaching a low body fat percentage as well.
[No need to use a timer or stopwatch to time the speed of lifting and lowering your weights during a set. The "1 Mississippi...2 Mississippi" or "1 Alligator...2 Alligator" methods are just as accurate. Kids have been using this scientific counting method for "Hide and Seek" for centuries.]
An Interesting Study That Inspired This Post
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Mention the term "muscle tone" on many of the major bodybuilding forums and prepare to get flamed. I don't spend much time over on those sites unless I notice a surge of traffic coming from a forum to this blog. Typically I upset someone for challenging their locked in notion of getting in shape. A member of one of those forums will then post something inflammatory about a particular post of mine. Then I get a few dozen homophobic and sexist comments sent my way (the owners of those forums must be proud). This post will address the term "muscle tone" and why I use it on a regular basis, despite being a pet peeve of the bodybuilding forums.
[Just another creative photo for you. Mannequins can be kind of creepy, but that is what gives them their charm.]
Thank God for Mark Rippetoe and His Book!
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Partial reps are pretty darn effective when used sparingly. They can't be used for all exercises and probably aren't effective for all body parts, but I will explain a way to incorporate them into your workout. I find that they work extraordinarily well for your triceps and biceps. If you want to increase definition without a noticeable increase in size, then keep reading.
[Another photo that has nothing to do with the subject of the post. I know I should show someone performing a rep of some sort, but those photos tend to be too bland. Gotta give the site some style instead!]
A Quick Description of Partial Reps
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I wrote about muscle and metabolic rate in a post about a year ago, but this myth is so prevalent that I had to address it again. If you don't know what I'm referring to it is the idea that it is smart to gain muscle, because "muscle burns calories around the clock…helping you lose fat". You know you have heard this mantra from a personal trainer before! It is so common that I listen for it now and just smile when I hear it. I am going to have some fun with this post. I love "shaking things up"!
["Don't hate us because we are beautiful. We are just trying to help make the Internet a prettier place."]
Did You Know that Body Fat Increases Your Metabolic Rate?
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People don't think enough about the amount of rest needed in between sets. Different amounts of rest are needed for a strength workout vs. a mass building workout. The same goes for the amount of pause in between each rep. Doing non-stop reps affects your muscles in a much different way than pausing a second in between each rep. Let's address how rest affects the outcome of your workouts.
[She makes resting look sexy!]
The Principle of "Cumulative Fatigue"
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When most people think of butt exercises they think along the lines of lunges, squats, and stiff legged deadlifts. I don't believe those exercises are as effective as sprinting is for your back side. Also, the problem with all of these lifts is that they can quickly build size in your hips, butt, and legs instead of building muscle density. If you enjoy those exercises and they work for you continue to do them, but add sprinting into the mix. I'll explain the mechanics of how sprinting creates an amazing looking butt in a second. Let's look at a picture of a nice butt first!
[I want to rest my head on her butt and take a nap.]
Do You Know What the Gluteal Fold Is?
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I used to really dislike circuit training routines! All of the circuit training I have seen in the past involved jumping between 5-10 different machines, which really didn't seem practical to me in a busy gym. In the 80's and early 90's this was pushed extremely hard in a lot of the mainstream gyms. The selling point was that it took just 3 thirty minute sessions per week to get in amazing shape. They even sold memberships where you were only allowed access to the gyms on Monday, Wednesday, and Friday. Because of this, I guess circuit training left a bad taste in my mouth.
[Yeah...a break from the sexy looking babes...don't worry, you will see plenty more in future posts]
Taking a 2nd Look at Circuit Training, I've Changed My Mind
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