NineTips for Effective Weight Training

Many of the usual protocols for weight training are outdated and ineffective. Bodybuilding programs emphasizing split body parts are of no use for anyone except bodybuilders. Following are nine tips which will make your weight training more effective, more functional and burn more fat:

1)WORK BODYWEIGHT EXERCISES BEFORE ADDING RESISTANCE. You have no business using heavy loads of resistance until you are efficient at stabilizing, moving, and controlling your own bodyweight. Unless your bodyweight is too much or too little their isn't much use in adding resistance. Exercises done with body weight can be quite difficult. Some of the harder exercises include single leg squats, lunges, one arm pushups and pull ups. These exercise have the advantage of working balance, coordination and your core. They are also functional.

2)TRAIN WITH FREE WEIGHTS VERSUS MACHINES. Once you've acheived mastery over your body weight the use of free weights can be added. Single jointed machines are quite frankly outdated and ineffective because they don't allow the muscles to work stability, balance and the core. Other than rotational movements which are trained better with a cable column, all other exercises can best be performed with free weights versus a machine. Free weights promote balance, stability, functional movement and core stability.

3)TRAIN FUNCTIONALLY AND ON YOUR FEET. EMPHASIZE MOVEMENTS NOT MUSCLE GROUPS. Muscle group isolation is pointless unless you are a bodybuilder. Combination and multiple-joint lifts such as the press, deadlift, squat, push up, bent over row with bar, high pull with bar are representative of real life movements. Most sports and daily activities take place on our feet so you should lift on your feet. This is called the principle os specificity. Standing lifts using multiple joints really work balance, function, coordination and the core.

4)TRAIN MULTI-PLANAR AND UNILATERALLY. Movement in life takes place in all three planes at the same time with mostly unilateral movements.

I'm sure you've seen a trainer have his client train a series of squats in perfect form. Then the client goes out to his car and get in with a single leg rotational squat! In this case, the trainer isn't even training the lifter for basic everyday moves. One legged squats are a killer exercise but they're an everyday move.

The majority of the core muscles also run at an oblique angle which allows them to train in more than one plane.

5. ACHEIVE PROGRAM BALANCE. Balance is two phased. There is balance betwen motor qualities and balance between movement patterns. Training programs should have a equilibrium between reps, sets, time under tension and volume for the whole body and their opposing movement actions. Other qualities such as cardio-respiratory endurance and flexibility must also be balanced in to the program as a whole.

6) CHOOSE A METHOD OF PERIODIZATION. Linear periodization often has the drawback of adaptability leading to diminished results. Alternating the phases so you would perform a 12-15 rep phase, followed by a 4-6 rep phase, then an 8-12 rep phase may avoid most of the linear phase problems.

7)KNOW HOW LONG A WORKOUT TAKES.
Time is the big equalizer in training. Each client only has so much time to train. If you have 60 minutes to workout subtract 10 minutes for the warmup and an additional 10 for foam roller work etc...= 40 min left. If you have previously figured out the number of sets, tempo and rest periods you can calculate exactly how many sets you can fit into your workout. This is essential to program design.

8)IT IS NOT NECESSARY TO WORK LARGER MORE COMPLEX MUSCLES FIRST. This is an outdated myth. Basically you should work the weakest muscle(s) first or the one(s) that needs the most work. The muscle or muscle group(s) you work first will be freshest and it will get the best workout. The ones worked subsequently will be fatigued. If you work your weak muscles last they will truly suffer.

9) BURN FAT WITH STANDING MULTIJOINT, MULTI-PLANAR MOVEMENTS. Movements that use large muscle groups in a standing position using either bodyweight or free weights are best not only for strength and functional fitness but for fat burning. Examples are one legged squats, lunges, pull ups, push ups, romanian dead lifts, dips, shoulder press ups, step ups, standing barbell rows, reverse flys, chin ups, high pulls, romanian deadlifts and many more.

As you can see the rules of lifting have changed. These rules reflect a deviation from the traditional drug driven isolated body part programs of bodybuilders.

Modern strength and athletic trainers have developed programs to promote functional strength, fat burning and strength based training. Incorporate these new rules of lifting into your resistance training program right away. You'll be amazed at the improvement you'll see in a short time period as you drop those ineffective bodybuilding routines and machine workouts.

DR. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more top athletic training tips go to http:www.aerobics-exercise-coach.com