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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
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What things can you do to manage stress in your life?

9/27/2015

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What are the benefits of using free weights when performing resistance training?

9/2/2015

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What exercises can you do to relieve lower back pain?

8/14/2015

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What is the condition called "text neck"?

12/11/2014

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How can you keep your joints healthy?

7/8/2014

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What is meant by having good posture and how can you assume good posture?

5/28/2014

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What effect does sitting for long periods of time have on your body?

5/25/2014

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How can you reduce shoulder and neck pain?

4/18/2014

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What should you do if you experience back pain while exercising?

5/31/2013

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What are the benefits of working with a foam roller?

2/8/2013

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How can you lessen the risk of injury when working out?

3/9/2012

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Having good posture is what makes each of us appear more attractive. What are some good exercises you can do to better your posture?

10/25/2011

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What are the psychological factors which can impact your success in achieving your fitness goal(s)?

9/19/2011

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What are some problems associated with long-term sitting and what can you do to alleviate potential back problems?

6/27/2011

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What are the benefits of good posture and how can you assess your posture?

6/27/2011

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How should your posture be when performing weight training exercises?

6/26/2011

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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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