EXERCISE
To produce the lithe, lean, well-muscled and toned body that you desire you must undertake both aerobic and resistance training.
Aerobic Exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.
Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.
Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples.
The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.
In most conditions, anaerobic exercise occurs simultaneously with aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity.
What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.
Among the recognized benefits of doing regular aerobic exercise are:
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
Strengthening muscles throughout the body
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression
Reducing the risk for diabetes.
Burns body fat, while building leaner muscle.
The best possible form of aerobic exercise is swimming, which is very sparing on the joints, and if you are unable to swim, then this would be a good time to learn.
Anyone with a history of cardio-vascular disease should be very careful about swimming.
If you haven't swum for some time, take it very easy to begin with.
Any style is satisfactory, although the Butterfly (Fly) or Dolphin Crawl are not recommended except for the experienced.
Speed is not essential. The object of the exercise is to raise the rate of respiration, and the heart rate, for an extended period - but begin very slowly for short periods, taking regular rests.
When you can swim for 30 minutes without too much trouble consider using 'swimming gloves' (available from http://myworld.ebay.co.uk/mcasmith2002).
The added resistance provides more work for the upper body, giving the shoulders, arms, chest and back an intense workout and toning muscles well beyond normal swimming.
Even the legs are forced to kick harder to propel the body, toning the thighs, hamstrings and calves.
Training with swim gloves builds strength and, in turn, improves a person's swimming stroke, creating smoother movement and enhanced technique for better in-pool performance.Aside from strengthening muscles, swimming gloves force the entire body to work harder to fight through the added water resistance, intensifying an already effective aerobic workout.
Sustained training with swim gloves will result in increased endurance, since the body's cardiovascular system adapts to the stress placed on it due to the fierce resistance.
Once it is possible to swim comfortably with swimming gloves, the next step is to use wrist weights (available from http://myworld.ebay.co.uk/mcasmith2002).
These can, at a later date, be combined with swimming gloves to increase the workload while swimming.
One of the main advantages of using these aids is that they can dramatically reduce the time spent in the pool - after all you have better things to do that swim up and down your local leisure centre pool for hours on end.
This high intensity aerobic pool work out will do wonders for your cardio-vascular efficiency, and will ensure good 'definition' and excellent shape for the muscles that you will be building in the gym.
What to Wear in the Pool
What you wear when you exercise is extremely important.
It is part of your mental preparation for your workout.
You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.
For the ladies - DO NOT wear a bikini.
Bikinis are for sunbathing - not exercising.
It is part of your mental preparation for your workout.
You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.
For the ladies - DO NOT wear a bikini.Bikinis are for sunbathing - not exercising.
Real athletes (and you will be a real athlete) wear professional gear.
For ladies the premier label is, of course, Speedo, who produce well designed professional swimsuits
For that really professional look there is a 'body skin' which is a cover-all ladies swimsuit which manages to be devastatingly attractive, while also being practical and extremely efficient in the pool.
This style of ladies swimwear is also highly suitable for ladies who have to consider religious sensibilities when undertaking pool-based exercise.
'Jammers' are acceptable (A jammer is a style of swimsuit used mainly in competition to obtain speed advantages.
They are made of nylon and lycra/spandex material and have a form fitting design to reduce water resistance.
They provide moderate coverage from the mid-waist to the area above the knee, somewhat resembling cycling shorts or compression shorts worn by many athletes.
They provide greater leg coverage than swim briefs and square leg suits, although they also have slightly more water resistance.) (available from http://myworld.ebay.co.uk/directsnowequipment)
More professional swimwear for men and boys are 'leg-skins'. (A Leg-skin is a type of competitive swimwear worn by male swimmers.
Most leg-skins (available from http://stores.ebay.co.uk/zetessports) are made of technologically advanced lycra-based fabrics designed to hug the body tightly and provide increased speed and decreased drag resistance in the water.
The leg-skin covers from the swimmer's mid-waist to his ankle and resembles leggings.
The disadvantages of leg-skins is that they are difficult to put on, and are also very, very expensive.Leg-skins also benefit from the wearing of a swimmers 'jock-strap' or thong underneath (available from http://stores.ebay.co.uk/2011dress).
For the daring (a good physique is essential, so perhaps these can be invested in when your training begins to show results), the most comfortable and efficient swimwear are 'Japan-cut' bikini briefs as produced by Toot (available from http://myworld.ebay.co.uk/youcaiyun2010/), Speedo (see Tom Daley) and Arena (available from http://stores.ebay.co.uk/briefstory).
Swim goggles are absolutely essential for long periods in the pool, especially if you swim front crawl.
DO NOT use Speedo as they are expensive considering they often leak and 'mist up'.
The best, and most comfortable swim goggles are made by the Chinese company Yingfa.
Their best, and most expensive goggles have mirror lens coatings which make them look very stylish (available from http://myworld.ebay.co.uk/shuke708).
Of course swimming up and down the pool can get a little boring.
Technology, however, can come to your aid.
To alleviate your boredom Speedo have designed their revolutionary underwater MP3 player, which will keep you happily entertained with your favourite music for nine hours - not that we suggest that you spend that long in the pool.
(available from http://stores.ebay.co.uk/Underwater-Electronics-Shop)
Resistance Training
Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).
Exercises are isotonic if a body part is moving against the force.
Exercises are isometric if a body part is holding still against the force.
Resistance exercise is used to develop the strength and size of skeletal muscles.
Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.
The goal of resistance training is to gradually and progressively overload the musculature system so it gets stronger.
Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked.
You can only train as well as your gym facilities and equipment will allow.
This Blog is produced in London, and will therefore make particular reference to gym facilities to be found in London.
Unfortunately, London has, in recent years, been dominated by the company GLL (the initials originally stood for Greenwich Leisure Limited but the charitable leisure and fitness group has expanded its influence well beyond the confines of the Royal Borough of Greenwich - and now includes Barnet, Bexley Heath, Camden, Crystal Palace, Ealing, Greenwich,Hackney, Hammersmith and Harrow, Hillingdon, Kensington and Chelsea, Fulham, Lambeth, Lewisham, Merton, Lewisham, Tower Hamlets, Waltham Forrest, Westminster,Epsom and Yewell, Reigate and Banstead,).
GLL, undoubtedly because of its bad reputation, has now changed it's name to 'Better' (better than what or who, one may ask), with the slogan 'the feel good place' (the appalling design of their web page is a good indicator of their general 'lack-lustre' performance).
The group uses inferior exercise equipment, in poorly maintained premises, with under-qualified and badly motivated staff, and under-trained, incompetent managers, and your are advised to avoid these establishments if the wish to successfully achieve your aim to develop a perfect physique.
There are, fortunately, many other Local Authority related, and private gym facilities in the London area that provide excellent facilities and high quality equipment, and employ well-qualified and enthusiastic staff.
The Good Gym
In a good gym you should find pleasant, well-qualified and helpful staff, - and not just on the day they show you round - ask other gym members who have used the gym for a long period about the level of staff competence.
More important is the gym equipment - you can only train as well as the equipment will allow - so it must be of the highest standard and best design.
If you are in a good gym (NOT a GLL/Better Gym) you will see some of the equipment shown here.
You should also see a wide variety of 'free weights'.
There are numerous other machines, which are shown in the sections on Upper and Lower Body Exercises.
While some traditional body-builders wrongly belittle the use of weight-training machines, they are to be highly recommended, mainly because they 'spare' the joints and are generally very safe to use.
How to Begin
Any good Gym will give you a induction session with a gym instructor, (this should be free of charge).
Basically you will simply be shown how to set up the machines, and how to use them - and perhaps, if you are lucky, how to perform some basic 'free weights' exercises.
What to Wear in the Gym
What you wear when you exercise is extremely important.
It is part of your mental preparation for your workout.
You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.
DO NOT wear your gardening shorts, or 'short shorts' - it's just not cool !
Track suit bottoms (not fleecy) are good, or alternatively three-quarter length shorts (very fashionable).
For the top, a matching vest - preferably without sleeves - in other words a 'gym vest'.
Gym work, especially using 'free weights' is very hard on the hands.
It is advisable, therefore, to wear fingerless, leather padded gloves to protect the hands, and also ensure a good grip.
Gloves especially designed for weigh-training are essential (available from http://stores.ebay.co.uk/Kash-Fitness-Gear).
And, of course, you will need a good pair of trainers - Nike are recomended.
Body Feedback
To gain the most benefit from your training you need to be in tune with the signals that your body sends you.
Most sports injuries result from people not 'listening' to their body.
Your body 'knows' what's best for it- and you must learn to 'listen' to what it tells you.
There is a very unwise saying amongst body-builders and exercise enthusiasts - 'No gain without pain.'
More correctly this saying should be 'No injury without pain'.
Pain is the body's way of telling you that something is wrong - that the body is being damaged.
Now it is true that heavy exercise will often cause a burning sensation in the muscles, and that after exercise there will often be aching the following day or days - but this is not the same as pain, and any pain should be taken as a warning to stop exercising a particular muscle or muscle group.
Resistance Training and Muscle Building
A range of stimuli can increase the volume of muscle cells.
Choosing a Gym
You can only train as well as your gym facilities and equipment will allow.
This Blog is produced in London, and will therefore make particular reference to gym facilities to be found in London.
Unfortunately, London has, in recent years, been dominated by the company GLL (the initials originally stood for Greenwich Leisure Limited but the charitable leisure and fitness group has expanded its influence well beyond the confines of the Royal Borough of Greenwich - and now includes Barnet, Bexley Heath, Camden, Crystal Palace, Ealing, Greenwich,Hackney, Hammersmith and Harrow, Hillingdon, Kensington and Chelsea, Fulham, Lambeth, Lewisham, Merton, Lewisham, Tower Hamlets, Waltham Forrest, Westminster,Epsom and Yewell, Reigate and Banstead,).GLL, undoubtedly because of its bad reputation, has now changed it's name to 'Better' (better than what or who, one may ask), with the slogan 'the feel good place' (the appalling design of their web page is a good indicator of their general 'lack-lustre' performance).
The group uses inferior exercise equipment, in poorly maintained premises, with under-qualified and badly motivated staff, and under-trained, incompetent managers, and your are advised to avoid these establishments if the wish to successfully achieve your aim to develop a perfect physique.
There are, fortunately, many other Local Authority related, and private gym facilities in the London area that provide excellent facilities and high quality equipment, and employ well-qualified and enthusiastic staff.
The Good Gym
In a good gym you should find pleasant, well-qualified and helpful staff, - and not just on the day they show you round - ask other gym members who have used the gym for a long period about the level of staff competence.
More important is the gym equipment - you can only train as well as the equipment will allow - so it must be of the highest standard and best design.
If you are in a good gym (NOT a GLL/Better Gym) you will see some of the equipment shown here.
This is top of the range equipment which will enable you to achieve maximum results.
You should also see a wide variety of 'free weights'.'Free weight' are basically barbells and dumbbells, as opposed to plate-stacked machines (illustrated above).
'Free weights', however, require some considerable skill if they are to be used safely and correctly, and there is a far greater possibility of injury, (particularly to the spinal vertebrae) when used by novices.
Exercise Machines
Stack Machines
Benefits of the Smith Machine
Behind each vertical post (runner) is a series of slots on which the barbell can be hooked.
This means that unlike an ordinary barbell, the Smith machine need not be re-racked after a set of repetitions: it can be secured at any point.
This makes it safer for those who weight train without a spotter, as one only needs to twist his/her wrist in order to lock the barbell in place in the event that the weight becomes too great.
Most models also incorporate blocks, pegs, or other devices which can be adjusted to automatically stop the barbell at a predetermined minimum height. This further increases the safety factor.
Because it cannot fall forwards, backwards or sideways, a Smith machine is considered safer to use than an ordinary barbell.
Since the weight does not need to be stabilized, this can allow unstable lifters to lift more weight.
Stack Machines
A stack machine—also called a stack or rack—has a set of massive rectangular plates that are pierced by a vertical bar which has holes drilled in it to accept a pin.
Each of the plates has a channel on its underside that aligns with one of the holes.
When the pin is inserted through the channel into the hole, all of the plates above the pin rest upon it, and are lifted when the bar rises.
The plates below do not rise. This allows the same machine to provide several levels of resistance over the same range of motion with an adjustment that requires very little force to accomplish in itself.
The means of lifting the bar varies.
Some machines have a roller at the top of the bar that sits on a lever.
When the lever is raised the bar can go up and the roller moves along the lever, allowing the bar to stay vertical.
On some machines the bar is attached to a hinge on the lever, which causes swaying in the bar and the plates as the lever goes up and down.
On other machines the bar is attached to a cable or belt, which runs through pulleys or over a wheel.
The other end of the cable will either be a handle or strap that the user holds or wraps around some body part, or will be attached to a lever, adding further simple machines to the mechanical chain.
Usually, each plate is marked with a number.
On some machines these numbers give the actual weight of the plate and those above it.
On some, the number gives the force at the user's actuation point with the machine.
And on some machines the number is simply an index counting the number of plates being lifted.
The early Nautilus machines were a combination of lever and cable machines. They also had optional, fixed elements such as a chinning bar.
Plate-loaded Machines
Plate-loaded machines (such as the Smith machine) use standard barbell plates instead of captive stacks of plates.
They combine a bar-end on which to hang the plates with a number of simple machines to convey the force to the user.
The plate-loaded machines will often have a very high mechanical advantage, due to the need to make room for large plates over a large range of motion following a path that causes them to converge at one end or the other. Also, the motion will generally not be vertical, and the net resistance is equal to the cosine of the angle at which it is moving relative to vertical.
For example, consider an incline press machine that is a single-lever machine that has the plates halfway up the lever from the handles to the fulcrum, and begins moving the plates at a 45-degree angle from vertical.
The lever will provide a leverage advantage of 2:1, and the incline will have an advantage of 1:√2/2, for a net mechanical advantage of (4/√2):1 ≈ 2.8:1. Thus 50 kg (~491 N) of plates will apply to the user only an equaling weight of 18 kg or a force of ~174 N at the beginning of the motion.
On the other end of the spectrum may be a bent-over-row machine that is designed with the user's grip between the plates and the fulcrum.
This amplifies the force needed by the user relative to the weight of the plates.
Cable Machine
Cable Machine
A cable machine is an item of equipment used in weight training or functional training.
It consists of a rectangular, vertically-oriented steel frame about 3 metres wide and 2 metres high, with a weight stack at each end.
The cables that connect the handles to the weight stacks run through adjustable pulleys that can be fixed at any height. This allows a variety of exercises to be performed on the apparatus.
One end of the cable is attached to a perforated steel bar that runs down the centre of the weight stack.
To select the desired amount of resistance, move the metal pin into the labelled hole in the weight stack.
The other end of the cable forms a loop, which allows the user to attach the appropriate handle for the exercise.
Most cable machines have a minimum of 20 pounds (~9 kilograms) of resistance in order to counter-balance the weight of the typical attachment.
Leg Press Machine
The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise.
Leg Press Machine
The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise.The leg press can be used to evaluate an athlete's overall lower body strength (from knee joint to hip and partially ankle extensors as well).
Using the diagonal sled-type leg press machine.
There are two main types of leg press:
The diagonal or vertical 'sled' type leg press.
Weight disks (plates) are attached directly to the sled, which is mounted on rails.
The user sits below the sled and pushes it upward with their feet.
These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight.
The 'cable' type leg press, or 'seated leg press'.
The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.
The Smith Machine
The Smith machine is a piece of equipment used in weight training - and is highly recommended as it allows heavy weights to be used in complete safety.
It consists of a barbell that is fixed within steel rails, allowing only vertical movement.
New variations allow a small amount of forward and backward movement.
A Smith machine often includes a weight rack in the base to help stabilise it.
Some Smith machines have the barbell counterbalanced.
The machine can be used for a wide variety of exercises.
When selecting a gym you should ensure that a Smith machine is included in the equipment provided - if not, choose another gym - (this item of equipment is NOT usually found in GLL/Better gyms).
Benefits of the Smith Machine
Behind each vertical post (runner) is a series of slots on which the barbell can be hooked.
This means that unlike an ordinary barbell, the Smith machine need not be re-racked after a set of repetitions: it can be secured at any point.
This makes it safer for those who weight train without a spotter, as one only needs to twist his/her wrist in order to lock the barbell in place in the event that the weight becomes too great.
Most models also incorporate blocks, pegs, or other devices which can be adjusted to automatically stop the barbell at a predetermined minimum height. This further increases the safety factor.
Because it cannot fall forwards, backwards or sideways, a Smith machine is considered safer to use than an ordinary barbell.
Since the weight does not need to be stabilized, this can allow unstable lifters to lift more weight.
Conclusion
There are numerous other machines, which are shown in the sections on Upper and Lower Body Exercises.
While some traditional body-builders wrongly belittle the use of weight-training machines, they are to be highly recommended, mainly because they 'spare' the joints and are generally very safe to use.
They also build muscle very quickly and effectively because they are specifically designed to exert maximum resistance over a full range of movement.
How to Begin
Any good Gym will give you a induction session with a gym instructor, (this should be free of charge).
Basically you will simply be shown how to set up the machines, and how to use them - and perhaps, if you are lucky, how to perform some basic 'free weights' exercises.
What to Wear in the Gym
What you wear when you exercise is extremely important.It is part of your mental preparation for your workout.
You can feel good by looking good and feeling good will undoubtedly improve your overall performance while you train.
DO NOT wear your gardening shorts, or 'short shorts' - it's just not cool !
Track suit bottoms (not fleecy) are good, or alternatively three-quarter length shorts (very fashionable).
For the top, a matching vest - preferably without sleeves - in other words a 'gym vest'.
It is advisable, therefore, to wear fingerless, leather padded gloves to protect the hands, and also ensure a good grip.
Gloves especially designed for weigh-training are essential (available from http://stores.ebay.co.uk/Kash-Fitness-Gear).
In addition wrist supports will prevent any possible strain to the tendons of the wrists.
The best wrist supports are made of leather, with two or three leather buckled straps in order to ensure a good, comfortable fit.
Although much cheaper, Neoprene or fabric supports are NOT recommended.
Body Feedback
Most sports injuries result from people not 'listening' to their body.
Your body 'knows' what's best for it- and you must learn to 'listen' to what it tells you.
There is a very unwise saying amongst body-builders and exercise enthusiasts - 'No gain without pain.'
More correctly this saying should be 'No injury without pain'.
Pain is the body's way of telling you that something is wrong - that the body is being damaged.
Now it is true that heavy exercise will often cause a burning sensation in the muscles, and that after exercise there will often be aching the following day or days - but this is not the same as pain, and any pain should be taken as a warning to stop exercising a particular muscle or muscle group.
Resistance Training and Muscle Building
These changes occur as an adaptive response that serves to increase the ability to generate force or resist fatigue in anaerobic conditions
8 – 12 repetitions (known as a set), repeated two or three times, against a sub-maximal load facilitates sarcoplasmic hypertrophy.
REMEMBER: More is NOT better.
REMEMBER: More is NOT better.
The first measurable effect is an increase in the neural drive stimulating muscle contraction.
Within just a few days, an untrained individual can achieve measurable strength gains resulting from "learning" to use the muscle.
As the muscle continues to receive increased demands, the synthetic machinery is up-regulated.
Although all the steps are not yet clear, this up-regulation appears to begin with the ubiquitous second messenger system (including phospholipases, protein kinase C, tyrosine kinase, and others).
These, in turn, activate the family of immediate-early genes, including c-fos, c-jun and myc.
These genes appear to dictate the contractile protein gene response.
Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on growth.
Some experts create complicated plans that manipulate weight, reps, and sets, increasing one while decreasing the others to keep the schedule varied and less repetitive (more about this later).
If more than 15 repetitions per set is possible, the weight is too light to stimulate maximal growth.
Several biological factors, such as age and nutrition, can affect muscle hypertrophy.
During puberty in males, hypertrophy occurs at an increased rate.
Natural hypertrophy normally stops at full growth, in the late teens.
Muscular hypertrophy can be increased through strength training and other short duration, high intensity anaerobic exercises.
Lower intensity, longer duration aerobic exercise generally does not result in very effective tissue hypertrophy; instead, endurance athletes enhance storage of fats and carbohydrates within the muscles, as well as neo-vascularization* .and definition.
(*neo-vascularization is the formation of functional microvascular networks with red blood cell perfusion. Neovascularization differs from angiogenesis in that angiogenesis is mainly characterized by the protrusion and outgrowth of capillary buds and sprouts from pre-existing blood vessels)
(*neo-vascularization is the formation of functional microvascular networks with red blood cell perfusion. Neovascularization differs from angiogenesis in that angiogenesis is mainly characterized by the protrusion and outgrowth of capillary buds and sprouts from pre-existing blood vessels)
THIS IS IMPORTANT: An adequate supply of amino acids is essential to produce muscle hypertrophy
see 'Food and Nutrition'
OLYMPIC TRAINING
Well - this is the official account of Tom Daley's training regime, however, looking at Daley's physique, it is obvious that the heavy, compound exercises are not the whole story.
For example, there is no mention of abdominal exercises ( offset by the dead-lifts - not recommended because of the danger of spinal injury) and the pec flyes and bench press, which are evident in the well-formed pecs (press-ups are not sufficient for this fineness of muscle shape and definition).
For the 'normal' individual (who is not intent on Olympic Gold) squats and dead-lifts are not recommended - there are equally effective exercises which can be performed with almost no possibility of injury.
Resistance training in the gym for two hours.
Compound exercises such as squats, deadlifts, press-ups, and pull-ups.
Perform 4 sets of 5 reps for each exercise to build raw strength.
Gradually increase the weight for each set, building up to a final set of 125kg for squats.
Do loaded press-ups with someone piling weights on your back up to 85kg, and weighted pull-ups with a 20kg plate.
Training tip Squats don't just build muscle. A 2012 study in the Journal of Strength & Conditioning Research found following 8 weeks of dedicated squat training, nineteen professional rugby players all recorded considerably faster sprint performances over 5m (7.5% faster), 10m (7.5% faster), and 20m (6% faster).
When you have found a good gym develop a routine which will enable you to obtain the best results and waste as little time as possible.
DON'T join the group that hang around the Smith Machine or cables etc., preventing others from training by endlessly chatting and gossiping.
These guys are skinny (never train enough), fat (can't control their eating and alcohol), or very muscular, but not defined (again can't control their eating and alcohol - but are naturally muscular).
You will see these guys, (and very occasionally girls) month after month, and they will never show any real signs of improvement - they use the gym as a social event rather than as a way the get healthy, muscular and trim. So - steer clear of them.
Should you train alone - or with a partner ?
Well, if you are really serious about getting that perfect physique then it is probably better to train alone.
No two bodies are the same, and so your needs will NEVER be exactly the same as those of your partner.
Training with a partner will always involve you in making compromises.
The exercises that you need your partner might not need - the weights that your partner uses will not be identical to the weight that you need to use.
And also you will begin to chat, and in the end you will become like the guys we mentioned earlier.
Your body is SPECIAL, and needs a SPECIAL workout - tailored exactly to your need so, GO IT ALONE and be a real success !
see 'Food and Nutrition'
________________________________________
TOM DALEY'S WEIGHT TRAINING WORKOUT
Well - this is the official account of Tom Daley's training regime, however, looking at Daley's physique, it is obvious that the heavy, compound exercises are not the whole story.For example, there is no mention of abdominal exercises ( offset by the dead-lifts - not recommended because of the danger of spinal injury) and the pec flyes and bench press, which are evident in the well-formed pecs (press-ups are not sufficient for this fineness of muscle shape and definition).
For the 'normal' individual (who is not intent on Olympic Gold) squats and dead-lifts are not recommended - there are equally effective exercises which can be performed with almost no possibility of injury.
Resistance training in the gym for two hours. Compound exercises such as squats, deadlifts, press-ups, and pull-ups.
Perform 4 sets of 5 reps for each exercise to build raw strength.
Gradually increase the weight for each set, building up to a final set of 125kg for squats.
Do loaded press-ups with someone piling weights on your back up to 85kg, and weighted pull-ups with a 20kg plate.
Training tip Squats don't just build muscle. A 2012 study in the Journal of Strength & Conditioning Research found following 8 weeks of dedicated squat training, nineteen professional rugby players all recorded considerably faster sprint performances over 5m (7.5% faster), 10m (7.5% faster), and 20m (6% faster).
___________________________________________________
What to Do in the Gym
When you have found a good gym develop a routine which will enable you to obtain the best results and waste as little time as possible.
DON'T join the group that hang around the Smith Machine or cables etc., preventing others from training by endlessly chatting and gossiping.
These guys are skinny (never train enough), fat (can't control their eating and alcohol), or very muscular, but not defined (again can't control their eating and alcohol - but are naturally muscular).
You will see these guys, (and very occasionally girls) month after month, and they will never show any real signs of improvement - they use the gym as a social event rather than as a way the get healthy, muscular and trim. So - steer clear of them.
Should you train alone - or with a partner ?
Well, if you are really serious about getting that perfect physique then it is probably better to train alone.
No two bodies are the same, and so your needs will NEVER be exactly the same as those of your partner.
Training with a partner will always involve you in making compromises.
The exercises that you need your partner might not need - the weights that your partner uses will not be identical to the weight that you need to use.
And also you will begin to chat, and in the end you will become like the guys we mentioned earlier.
Your body is SPECIAL, and needs a SPECIAL workout - tailored exactly to your need so, GO IT ALONE and be a real success !
__________________________________________________________
For information about specific muscle groups and exercises see below:
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