Weight Lifting Tips
Learned a couple of things at the gym today.
1) Using straps/gloves helps to increase endurance.
A study was done where a group of bodybuilders performed 3 sets of 4 exercises to failure (pull ups, cable row, dumbell rows, lat pull downs) using gloves and straps. On another day they performed the same exercises bare-handed.
It was found that the straps increased the number of reps performed for each set of each exercise by at least 1 rep, and a maximum of 3 reps. One additional rep is huge difference. Multiple that by 12-18 sets a bodybuilder performs in a workout and we are talking about a lot of added stress on your muscles. If you are not using gloves/straps, consider starting.
Another benefit of using gloves/straps is that is puts your focs away from your hands and forearms, allowing better focus on the muscle group you are working.
2) Focus on the eccentric movement for better gains.
Most people focus on the concentric portion of an exercise repetition. This is where the muscle contracts and shortens. A recent study, however has found that while the concentric movement is linked to the production of many muscle building hormones and other biological processes; the eccentric movement actually helps to maintain and significantly enhance the effectiveness of this anabolic state.
Next time you are in the gym, try focusing on a slower overall repetition. Pay specific attention to the eccentric phase. I think you’ll find your muscles get a better pump. Work this type of training into your program, and see how you progress.
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Common fitness workouts make your body flexible, firm, lean, and strong. They assist to ward off obesity and also the health hazards that stem from obesity. Additionally, your metabolism works more efficiently and also you feel healthier.
insanity
January 31, 2011 at 9:21 pm
you have a very good point. However, I view straps and gloves the same way I view paddles & pull-buoys for swimmers….they are a tool that can help you gain added strength for core muscles for a particula exercise.
I don’t do my entire workouts with gloves (I like the “feel” of the weights in my hands) but have found that using them for heavier exercises (dead lifts, weighted pull ups, etc.) helps me progress faster.
ravisraman
February 4, 2007 at 2:19 am
While I’ll agree that by using gloves or wrist straps while lifting will allow you to perform more reps, and focus more on a certain muscle group, I’d like to add that they can become something of a crutch. I know plenty of guys that can lift a lot of weight with gloves, but just can’t compete without the support. If you want to see good overall results, in supporting muscle groups as well as the target muscle groups, I would suggest against using gloves/straps. Just my 10 cents.
Squamiger
February 4, 2007 at 2:12 am