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12

First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


5

Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you. Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing ...


3

I'm going to answer your question a little sideways because I think it's important to describe what the point of a warmup is, how it is used, and the conditions that require it to be taken more seriously. I try to focus on a few things when it comes to weight lifting warmups, and break my warmup into two parts. This would be the "I just got to the gym" ...


2

Despite some answers naysaying stretching, it depends on what physicals activities you are going to do and -- what I read -- was consistency. The people who had fewest injuries were those who either regularly stretched before their workout -- OR -- regularly didn't stretch. Those that stretched inconsistently were the most like to achieve the "injured ...


2

The best warm-up for lifting weights is neither 10 minutes on an elliptical nor going straight to the first exercise using low weights. Per weightlifting coach Greg Everett: When it comes to warming up, what are we trying to accomplish? The name itself is a bit of a hint, but increasing body temperature is just one element. It might be easier if we ...


2

Any form of movement that gets your blood moving in the parts of the body that you will be exercising without forcing them to exert themselves "cold" is a valid warm-up. If all you plan to do is a brisk walk, then a more leisurely stroll is a fine warm-up, certainly better than, say, couch-sitting. And many running programs suggest 5-10 minutes of brisk ...


1

No, the initial reps with lower weight are most useful for ensuring, that you perform the exercise with sufficient quality. E.g. for squats focus on maintaining a very high tension in your lower back and the deep abs. Look in the mirror and check that your knees do not moves during the exercise.(vertical shins) They work as a safety precaution too: You get ...


1

The goal is to get strong enough that lifting your girlfriend is not a near-maximal effort. If she weighs as much as you do then this is entirely reasonable. Get to a 5RM of 1.5xBW squat and 2xBW deadlift and carrying your girlfriend 10 yards won't be a considerable effort. In general, one should walk around able to do the things they want to do. One of the ...


1

I've found that this article from Men's Fitness to provide some useful general guidelines. From the article: A proper and detailed warm-up moves the body in multiple planes of motion (not just forward and backward), mimics the movements performed in the workout, and starts slow then progresses to harder motions. Similarly, a good cool-down involves ...



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