Cardio Vs Gains
The idea that doing cardio prevents strength gains is outdated and inaccurate in most cases. Exercisers, including beginners and professional athletes, benefit from incorporating some cardio into their lifting routines and vice versa.
Optimal Pectoral Size Training
There are different strategies for training pectorals depending on if your goal is size, strength, or a combination of both. In general, the muscles in the upper body recover more quickly, meaning that you can/should train those lifts more frequently. The pectorals benefit from exercises that push wider ranges of motion - which is why the barbell bench press isn’t the ideal exercise for increasing pec size. Paused reps, “squeezing,” and slow, deliberate movement are key. Inclines and variations are also important to target all of the pectoral muscle fibers. Be sure to include horizontal presses, vertical presses from below, and the incline fly.
Understanding Grip Strength Regulation
Grip strength autoregulation can be a useful tool in order to maximize your workouts on any given day - grip strength is a good indicator of full body readiness. If your grip strength is good, then you typically do a more challenging workout, versus a low grip strength which may be a sign to hold back or modify your workouts. Generally, grip strength testing is simple and easy to use, but should still be used intelligently in the context of your training program.
Training For The Hypermobile
Hypermobility is a condition where joints are unusually loose or unstable and often presents itself in people as excessively flexible bodies with poor proprioception (the sense of knowing what space your body is taking up and what it’s doing). The risk of injury that comes with hypermobility means that clients should focus on stability rather than flexibility, avoid extreme ranges of motion, be careful with controlling movement and form, and be aware that their strength will grow slowly. Personal trainers should familiarize themselves with common conditions like hypermobility in order to best support the wide range of individualization their clientele will need.
Paused Reps In Your Training
Pauses in reps can be very useful for building muscle mass and practicing strict form, especially when doing higher reps or exercises where you tend to zone out or speed through. Pauses at the bottom of each rep helps keep you aware of your form as well as letting your muscles re-engage for the second part of the lift. Pause reps can be a great way to add more difficulty to your workouts, but it’s best to assess each lift to see if it will be beneficial.