Brian Danley Fitness​​
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Should you perform cardio and weight training on the same day?

12/29/2018

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How can you get better results when lifting weights?

3/12/2018

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     A common mistake many gym goers make when working out is to mindlessly swing the free weights when curling or bouncing the weight off the chest when bench pressing. People subconsciously do this because it's their body's way of conserving energy and therefore makes the lift easier.  But easier is not always better!  Not only does this look utterly ridiculous to the casual observer, but more importantly, it's a complete waste of time!  Why?  Because swinging and bouncing weights allows too much momentum to take effect, which forces the joints (not the muscles) to bear most of the brunt of the work.             Allowing momentum to take over is counterproductive because it doesn't allow your muscles to feel the contraction and tension needed for strength and/or hypertrophy to occur. Unnecessarily swinging and bouncing weights will inevitably cause joint wear and tear over time which could lead to injury.  The faster you swing or bounce the weight, the more momentum occurs and the more force is exerted onto the joints, not the muscles.
    Avoid the temptation to quickly perform a movement and instead take your time.  Learn to control the speed of each repetition.  Think about squeezing the muscle as you lift. A good rule of thumb:  perform the concentric (contraction) and eccentric (stretching) portions of the lift in two and four seconds, respectively.  Slow down and practice awareness throughout each repetition.

​BOTTOM LINE:  Ultimately, what matters is not how much weight you can hoist (check your ego out the door) but how you can lift the weight with good form and feel the muscle working.  Your purpose in the gym, whether it's to get stronger, leaner, more muscular, etc., is to lift safely while achieving your fitness goal.  Train your muscles, not your joints!

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
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What is specificity training?

8/8/2017

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Here's a comprehensive fitness guide.

12/17/2016

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Legendary guide to fitness workouts

This Infographic – Legendary guide to fitness workouts - Was Created By Garagegymplanner

​Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
https://www.facebook.com/BrianDanleyFitness
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Everything you need t0 know to get in better shape

7/26/2016

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Everything you need to know including recommended exercises and healthy foods to eat to get in better shape is nicely summarized in this graphic:

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Can you lose bodyfat by lifting weights?

7/7/2016

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Why is it so important to lose weight? (tip:  it's not for the reasons you might think)

1/5/2016

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What are some strategies to combat strength plateaus?

8/31/2015

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What exercises can you do to relieve lower back pain?

8/14/2015

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What health parameters can you control in order to live a longer life full of vitality?

6/26/2015

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How can you prevent chronic muscle pain and injury?

2/2/2014

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How many Calories and carb, protein, and fat grams should you be eating per day?

12/4/2013

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How long should each exercise set last and how much time should you rest between sets?

8/24/2013

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Will strength training help to strengthen bone tissue?

10/25/2012

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What mistakes do beginners make when trying to gain strength and muscle mass?

3/28/2012

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What's the deal with kettlebells and are they useful for training purposes?

2/24/2012

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What are some tips for gaining muscle mass?

2/22/2012

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How can you avoid losing muscle mass as you get older?

12/15/2011

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Is it okay to "cheat" when performing a weight-lifting exercise and if so, when is it permissible to do so?

4/18/2011

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What are the best strength training exercises to lose bodyfat?

2/10/2011

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Do you have to experience pain to gain muscle mass and strength?

2/10/2011

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What's the best way to increase strength?

2/10/2011

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    I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body. 

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Brian Danley Fitness
2333 Portola Drive, #24
Santa Cruz, CA  95062
​408.688.1586

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