Weight Training Equipment

As we continue moving  toward the the future, each year brings in new technology, new ways and methods of doing everyday tasks. We have navigation systems, such as GPS installed in our newest vehicles as well as portable hand held devices. Ipods that can hold hundreds of songs and different media, cell phones capable of accessing the internet as well as media storage . There are computerized fish finders , laser levels  and total stations used for construction. It seems we just want to do things easier, eliminate the  hard work and simplify.

But one of the few things that doesn’t get much easier is weight training. No matter how much technology is developed into fitness equipment, the intensity of lifting and working the muscles will always be required to stimulate muscle growth.

Although the design of free weights has not changed much since the 60′s and 70′s, there has been better development on most larger  scale weight training equipment today.

At weighttrainingequipmenttoday.com , we are going to explore  some of the newest weight training equipment developed today as well as compare it with past  training equipment that has been apart of this intense athletic sport. For now in this post we go into the past.

Earlier Days Of Weight Training Equipment

Lets look at days gone by. The days of world renowned Arthur Jones. Well known for his place in the world of body building and developer of  HIT (High Intensity Training),  he changed and turned around what the norm of bodybuilding was during the late 60″s and 70′s with the body building system he developed as HIT. Arthur was also the founder of MED X rehabilitation equipment,  which has become the most technological advanced medical rehabilitation fitness equipment today. Here is a brief focus on his accomplishments as  inventor of nautilus  equipment.

The very first idea of the Nautilus machine  was already in the mind of Arthur Jones as far back as the 60″s but he had spent 20 years building his own machines. Building and selling them was never his idea but he often demonstrated their superiority over many barbell and dumbbell exercises. The first Nautilus machine he built along with Larry Gilmore, body builder and friend, was called the BLUE MONSTER and was revealed at the AAU (Amature Athletic Union), Mr. America Contest in June of 1970.

Arthur Jones’ First Weight training Equipment Design Concept

This innovative piece of nautilus weight training equipment derives it name from the sea dwelling mollusk whose shell is in the shape of a logarithmic spiral. The cam around which the chain is wrapped is in this logarithmic shape. The chains are then connected to a set of weights that can be adjusted to different resistances according to ones ability. The Blue Monster was a combination of four machines, all connected in a 15- foot-long apparatus and painted blue.

Below is an image of Arthur Jone’s BLUE MONSTER, the new dawn of the weight training equipment had begun.

Legends Of Bodybuilding

Arnold Shwartzenegger

Weight training equipment today has Come a long way since the days of Arthur Jones. Continue reading to find out how innovative things are today.

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Modern Weight Training Equipment

Long since the days of Arther Jones and the first production prototype Nautilus weight training equipment. Today weight training equipment has advanced much in its design and structure. People exercise in many different ways even using body weight exercise to keep in shape. Free weights on the other hand remain to be in there normal design , but Bowflex, which is included in the brand portfolio of Nautilus Inc., has put an advanced dumbbell system on the market called SELECT TECH  which incorporates the ease of resistance adjustment at the turn of a dial. Along with these innovative developments they have incorporated the idea of constant resistance with in their Bowflex technology of the well known Bowflex Power Rod  Gym shown above. Their newest development they call Spiral Flex Technology incorporates the smooth ease of working with a high resistance.

Bowflex Select Tech Dumbbells

Now that we have looked a some new and unconventional weight training equipment today, let us now have a peek at the modern day Nautilus equipment. I do believe Arthur Jones would very impressed in the evolution of his earlier BLUE MONSTER , the first piece of  nautilus weight training equipment to appear on the fitness stage at the beginning of the 70′s. Although the technology is very innovative, the principle of  operation around the Nautilus mollusk shaped cam is still very much a part of this advanced newer breed of Nautilus equipment as is shown in the image of the Nautilus Nitro Pullover .

Specific Weight Training Equipment Design

NautilusNitro Pullover With an array of equipment that also carries known  name brands such as Bowflex, StairMaster and Shwinn Fitness, they have been popular supplier of many Fitness centers and fitness organizations worldwide. Nautilus also includes power racks such as the Xplode Athletic Rack which sometimes comes in a form of Smith Machine plate loader in which multiple lifting exercises such as squats, bench press, military press and many others can be performed in best form and controlled balance with smooth movement.       Nautilus Xpload Power Rack

Today’s Weight Training Equipment and Its Contribution

Over the years of the development of Nautilus Inc., their weight training equipment and cardio machines have become revolutionary in its fabrication since 1970. But we must not forget to mention the revolutionary contribution they have attributed to the medical sector , with their state of the art MEDX rehabilitation equipment, specially designed for the rehabilitation of sports injuries and the like. These we will review in an added post. Feel free to continue browsing through the added posts at weighttrainingequipmenttoday.com.

Jay Cutler

Jay Cutler “Motivation”

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QualityWeightTrainingEquipment “Quality weight training equipment that can help you with the demands of your fitness training goals and muscle building workouts”.

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As we continue to educate ourselves on sports injuries and MedX rehabilitation and physical therapy equipment, the contribution that Artur Jones has bestowed upon health and fitness sectors as being well recognized, but also his efforts to provide for the medical and rehabilitation sectors has grown to be one of the most advanced technological programs today. These MedX systems include an advanced style of weight training equipment, specially designed for the rehabilitation of sports injuries that athletes endure during their competitive determination, or for everyday people suffering from spinal and neck injuries and other ailments.

Fitness and Physical Therapy Equipment Combined

The MedX core Spinal fitness system is the first solution of physical therapy equipment for leading rehab clinics around the world. This system has proved to provide lasting pain relief and spine strengthening when implemented by therapists and chiropractors seeking to provide lasting results. Combined with the use of the MedX Medical Lumbar machines, the therapy has been proven to reduce or eliminate back pain and sports injuries in 80% of the patients subjected to the therapy.

MEDX Medical Lumbar

The advanced software and computer technology that is integrated into this type of Medx equipment and fitness equipment enables it to provide printout progress and comparative analysis charting . Machines such as the Medical Lumbar will test range of motion and strength as well as allow progressive resistance  during exercise.

Also provided the MedX  Medical Cervical Machine which also has been proved to eliminate or reduce chronic neck and upper thoracic pain. With the same advanced technology as the medical lumbar machine the two have been an example of the resource that significantly provide relief and a normal physical living standard for many patients with chronic ailments and sports injuries.

Both physical therapy equipment machines require professional supervision and meet all FDA standards.

MEDX Medical Cevical Machine

The Medx Core and Spinal Fitness System incorporates the use of 5 different MedX core machines, MedX Core Lumbar, MedX Core Abs Isolator, MedX Core 4 Way Neck, MedX Core Torso Rotation, and the MedX Core super Stretch. This system being the choice of of most leading Spine Centers and Fitness Training Facilities.

Through our look at Weight Training Equipment Today, technology has moved through the fitness sector not to reduce the amount of work needed to lift weights for muscle stimulation and growth but to become versatile in many different exercises through advanced fabrication in weight training and physical therapy equipment. Along with the innovation of Rehabilitation systems, our advanced technology in equipment and medical knowledge, we are able to implement weight training equipment to needs of many who suffer from chronic conditions or sports injuries and give them hope of eliminating and relieving their ailments with MedX physical therapy equipment and fitness equipment.

MEDX Core Spinal Fitness System

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For a better perspective of the Chart, right click on the image and select View Image

Concepts Of Hit Training ( High Intensity Training )

HIT or High Intensity Training is a concept developed by Arthur Jones In 1970 which turned the strength training world around. Many senior body builders still recall Arthur Jones and his HIT-high intensity training program. Over the years High Intensity Training has been slowly forgotten , since most muscle magazine promote  High Volume strength training. HIT’s concepts are the exact opposite of what most bodybuilders are doing or are used to doing. Benefits of shorter, more-intense and less Frequent workouts are the key tools when following a High Intensity Training program.

Today most young body builders or anyone involved with weight training are usually into hours of double split routines , extended sets and high reps. Not with High Intensity training. As strength progresses training becomes less, “less is more” , which may be hard to understand for many, but also, those many can’t understand why they have run into a brick wall with no more gains. Lack of intensity , poor form, and excessive over training is where most, these days, end up.

The Hit training principle is to do as many repetitions as possible …IN GOOD FORM! no swaying ,bending or arching and always to momentary muscular failure. When done in this manner it becomes very intense.

Hit Training ( High Intensity Training ) Rules

Proper intensity– This brings about a certain amount of muscular pain to reach your goal of every possible repetition. This is why HIT training is so different from the usual 3 sets of 8 or 3 sets of  10. With High Intensity Training you are subject to only one set, but that one set  must be worked to momentary muscular failure. Momentary muscular failure will occur when you cannot continue in a positive movement no matter how hard you try. After an extreme attempt to push or raise the weight you stop the exercise.

Strength Inroad — High Intensity Training should be done with about 20% of your starting level strength. If you can bench press100 pounds for only one rep and a second one would be impossible them 100 lbs is your starting strength for bench press. Take 20% away from that and begin with 80lbs. As light as this weight feels, for each rep you perform you move  inroad to your starting strength. By the time you reach your tenth rep it may feel like you are pushing 81lbs or at your starting level of strength (100lbs). Your 11th rep becomes impossible.

Recovery Ability– This is very important , recovery ability is not proportional to you increased strength ability. In other words when doing HIT training, you must do less exercise within a program as you get stronger. The harder you train the less your system can stand, so as training becomes harder you must do less.

Form–Just as Intensity is vital, so is form when doing High Intensity Training. Not only does improper form lead to injury , but excessive movement and momentum make the exercise easier when your primary goal is to make it harder. Move the weight smooth and slow when lifting and lowering focus on the positive end movements and the negative end movements. Keep them controlled and deliberate. Exercise with caution when using weight training equipment and Hit training as to prevent injury. A good guideline is 4 sec on the positive  and 4 sec on the negative. So… move  slowly, change direction smooth, start and stop gradually.

Hit Training ( High Intensity Training )Range of Movement

Single joint exercises (i.e. Leg Extensions, Leg Curls) When in the contracted position, pause momentarily but do not pause in the stretched position.

Multiple Joint Pulling Exercises (i.e. Lat Pull downs, Rows) When in the contracted position, pause momentarily and when in the stretched position also pause momentarily.

Multiple Joint Pushing Exercises (i.e. Presses, Squats) Do not lock out  knees or elbows , and entire movement from positive to negative is continuous.

Repetitions and Progression–No matter what range of reps you decide, the goal with High Intensity Training is always to get stronger. Never keep yourself stalled at certain reps and resistance at each workout. Always strive to increase by one rep for each workout, bringing yourself to failure. Starting with 8 – 12 reps will promote success .When  12 reps is reached with a certain weight, add resistance ,2%-5% of the resistance being used. Use weight training equipment safely but effectively.

Look for the followup posts here at weight training equipment today. I will introduce you to a full high intensity training workout, which has given myself positive gains, and will include an important section on Duration and Frequency along with a bit of a nutrition guide as your high intensity training or Hit training program progresses.

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Jay Cutler

Your High Intensity Weight Training Routines For The Beginner

With the many weight training equipment programs and weight training routines available to us , a lot of them end up bringing us to disappointment when we hit that solid concrete wall referred to as our plateau. At this point many will begin to push harder , change up exercises with more sets and reps, not understanding that long  endured workouts , with multiple sets , high reps and split routines are the very cause of reaching a plateau sooner than anticipated.

It is probably inevitable for all of us to experience a plateau at some point in our weight training routines , but when we hit that point, all depends on duration and frequency. I shall explain what I have learned through HIT (High Intensity Training)

Duration You have your calves , thighs and hips, waist, arms, shoulders and neck, back, chest. Each muscle or group of muscles should be exercised at least 2 times per week , for  someone well advanced only once per week, at the least.

As a beginner or intermediate , the total amount of exercises per workout should be from 8-12 exercises, if you are an advanced body builder, a minimum of 7 exercises. Seems kinda low , well let me tell you, HIT, you will find very intense. Each exercise in your weight training routines will be performed slow and smooth , with GOOD! form , no swaying , swinging , no momentum reps. Try for 4 seconds positive and 4 seconds negative for approx 60-90 seconds per set at 8-12 reps. No more than 30 sec -40 sec-between sets.

You will do only one set of each exercise but they must be done to momentary muscular failure. This I explain in a previous post titled High Intensity Training. Followed correctly in these instructions, the weight training routines that I show here should take no more than 25 min for all 12 exercises. When using the weight training equipment during HIT, exercise with caution as intensity will increase.

Frequency Frequency will start with 2 week increments with 3 workouts per week or 6 workouts per 2 weeks, Monday, Tuesday , and Wednesday of each week.. If results are not seen, reduce your frequency to 2 workouts per week. As you progress after 6 weeks you will  implement one workout day (Wednsday) of the first week as NTF- “NOT TO FAILURE”.

After 6 weeks you will drop the NTF workout on the first Wednesday and only workout 5 times in 2 weeks. Now after another 6weeks, the second Wednesday becomes NTF, your frequency is now down to 4 workouts to failure and one NTF. Then as, you still progress after another 6 weeks begin to drop the amount of exercises to 10 per workout.

Make another reduction with each 6 week period in relation to the pattern discussed and you will begin to implement your weight training routines only 3 times per 2 week period with only 8 exercises per workout after 48 weeks. With this schedule followed , you WILL see advanced muscle growth. This workout is very intense but will give max muscle growth in the least amount of time stimulant free. Relate the to the schedule and weight training routines below.

The Weight Training Routines

Beginners routine #1 ( Weeks 1-6 with first 2 weeks lighter resistance and NTF)

1. Leg curl
2. Leg extension
3. Leg press
4. Straight arm pullover-one dumbbell
5. Bench press
6. Bent over row-barbell
7. Over head press-barbell
8. Bicep curl
9. Tricep extension-1dumbbell
10. Wrist curl
11. Standing calf raise
12. Standard crunch

The beginners first week of this program should be a lighter resistance than needed to go to momentary muscular failure. He should perform only exercises 1-8 during this week and focus on perfect form achieving 12 reps without going to failure. In the second week of your weight training routines you will include exercise #9 on Monday then exercises#11 and#12 on Wednesday. Move closer and closer to failure by adding resistance at each exercise. When the third week comes you should be ready to go to momentary muscular failure as you utilise all your weight training equipment.

Beginners Routine #2 ( weeks 7-12)

1. Leg Curl
2. Leg extension
3. Leg press or Squat
4. Standing calf raise
5. Bench press -barbell
6. Bent over row
7. Lateral Raise *
8. Shoulder Shrugs *
9. Bent arm fly-dumbbell*
10. Tricep extension
11. Bicep curl
12. Standard crunch

Note: *= new exercise

For weeks 7-12 of your weight training routines as you can see in routine #2 you will replace exercise#7,8,9 with the 3 new exercises listed. Now you will make each exercise on your first  Wednesday workout NTF (not to failure).

Beginners Routine #3  (weeks 13-18)

1. Squat with barbell*
2. Straight-arm pullover /one dumbbell
3. Stiff legged dead-lift / barbell*
4. Lateral raise / dumbbell
5. Bench pres / barbell
6. Shoulder shrug / barbell
7. Bent-arm fly / dumbbell
8. Tricep extension / one dumbbell
9. Bicep curl / barbell / curl bar
10. Wrist curl / barbell
11. Reverse Trunk curl on floor*
12. Side bend with dumbbell*

note: *= new exercise

For weeks 13-18 of your weight training routines as shown in routine #3 you will replace exercise #1,3,11,12 with the 4 new exercise listed. Now you will drop the first Wednesday workout completely and work out 5 days in 2 weeks instead of 6 days. As shown in the chart below.

Beginners Routine #4(weeks 19-24)

1. Squat with barbell / Leg press
2. Leg-curl
3. Leg Extension
4. Seated calf raise
5. Bench press /Bent-arm fly
6. Shoulder shrug
7. Overhead press/barbell
8. Reverse curl/barbell/curl bar*
9. Tricep push down/lat machine*
10. Negative Chin Up*
11. negative dip*
12. Reverse wrist curl/barbell/curl bar*

note : * = new exercise

For weeks 19-24 as shown in routine #4 you will replace exercises #4,8,9,10,11,12, With the six new exercises listed. You will notice exercise #1 and #5 have 2 exercises listed , just alternate them each day, e,g, Monday – Squat and Leg press, Wednesday – Bench press and Bent arm fly, Friday – Squat and leg press. Now you will make each exercise on the second Wednesday NTF. You will be getting much stronger by this time so you must do less exercise. Even though you are  doing less exercise , you are still using your weight training routines to the fullest intensity during HIT.

The chart below will help you understand the schedule easier and show you how to reduce your HIT duration.

At the end of this 6 week program you will have completed 24 weeks of HIT. Now it is time to take a break  for recovery. You will break for 9 days from your weight training routines and then you will be ready for the intermediate level. You will find the intermediate routines in an added post on this site Weight Training Equipment Today. So…during your weight training routines….Work Hard Be STRONG!!

Ronnie Coleman “Light Weight Baby”

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High Intensity Weight Training Routine For Intermediates

Now that you have had a good taste of 24 weeks of Hit (High Intensity Weight Training) at the beginners level, it is time to move ahead on your campaign of muscle growth, utilizing your weight training equipment to the fullest.

You should now be well rested from your first hard working 24 weeks of basic high intensity weight training routines. In this post i will outline the Intermediate level of  Hit routines.

There are 5 routines at this level , all performed on the same basis as the beginners routines with gradual reductions in duration and frequency.

You will start out with 5 workouts in the 2 week period with only 10 exercises per workout instead of  12. The first week as indicated in the high intensity weight training schedule at the bottom of the page, you will have 2 workouts , Monday and Friday or Tuesday and Saturday whichever you prefer. Then the following week will be Monday , Wednesday, and Friday, or Tuesday , Thursday, Saturday, with the  Wednesday or Thursday high intensity weight training workout being NTF (not to failure). All other workouts should be to momentary muscular failure.  By the time you finish the intermediate level you will have reduced your training to 3 workouts per 2 week  period consisting of 8 exercises in each workout.

NOTE – The high intensity weight training schedule shown at the bottom is configured to Monday , Wednesday , Friday workouts. Adjust your schedule accordingly always with the two day rest between weeks.

High Intensity Weight Training Routines

INTERMEDIATE HIT ROUTINE #1  (weeks  25-30)

1. Leg extension machine
2. Leg – curl machine
3. Squat with barbell
4. Standing – calf raise
5. Bent arm Pullover with barbell*
6. Incline Bench press with barbell*
7. Bent – over row with barbell
8. Triceps extension with one dumbbell
9. Bicep curl with barbell
10. Trunk curl on floor (or  Incline crunches)

*New Exercise

ITERMEDIATE ROUTINE #2  (Weeks 31-36)

1. Leg extension machine / Leg – curl machine
2. Stiff legged dead lift / leg press machine
3. Standing-calf raise machine / seated- calf raise machine
4. bent-arm pullover with barbell / straight arm pullover with one dumbbell
5. Incline bench press with barbell / bench press with barbell
6. Pull-down on lat machine*
7. Bent-over raise with dumbbells*
8. Tricep extension with one dumbbell / Bicep curl with barbell
9. Negative chin-up or negative dip
10. Side bend with dumbbell / reverse trunk curl on floor

*New exercise

Note – You will notice that there are two exercises listed for each#. Your to alternate these exercises between Monday and Friday, since now you are on two workouts per week as shown in the schedule for weeks 31-36. The new high intensity weight training exercises listed shown by the asterisk* are to be performed at each workout.

INTERMECIATE ROUTINE #3  (Weeks 37-42)

1. Squat with barbell / Leg- press machine
2. Standing-calf raise machine
3. leg-extension machine
4. Prone Back raise on bench* / stiff legged dead lift with barbell
5. Pull-down on lat- machine
6. Front raise with dumbbells
7. Lateral raise with dumbbells / Bent-arm fly with dumbbell
8. Bicep curl with dumbbell / Tricep extension with one dumbbell
9. Bench press with barbell / Bent-over row with barbell
10. Four way neck machine, front and back* / Four-way neck machine , side to side

*New exercise

Note- New exercise : four way neck machine

If you do not have access to weight training equipment to perform four way neck machine , you may use a spotter to apply pressure to the back and fore head while performing this exercise. While lying face down on a bench with your head over the end of the bench, have your spotter apply slight pressure to the back of your head as you raise your chin upward. Have pressure increased through 3rd rep. Re peat procedure while lying face up with spotter applying pressure to the forehead and bringing your chin toward your chest. have caution during this high intensity weight training exercise, as the neck is very sensitive to resistance.

You will notice that there are two exercises high intensity weight training listed for # 1, 4, 7, 8, 9, 10. Your to alternate these exercises between Monday and Friday, since now you are on two workouts per week as shown in the schedule for weeks 37-42. Also , one workout is to be NTF (not to failure) as indicated in the schedule at the bottom of the post.

INTERMEDIATE ROUTINE #4 (Weeks 43-48)

1. Leg extension machine / leg curl machine
2. Leg-press machine
3. standing-calf raise machine
4. Stiff-legged dead-lift with barbell
5. Straight-arm pullover with one dumbbell
6. Bench press with Barbell/Overhead press with barbell
7. Negative chin-up
8. Negative dip

Note- No new exercises introduced. By now you will have performed all exercises throughout the beginner and intermediate levels. Just as in weeks 37-42 you will have one workout that’s is to be NTF (not to failure). Alternate exercise #1, 6 between workouts

INTERMEDIATE ROUTINE #5 (Weeks 49-54)

1. Leg curl machine / Leg-extension machine
2. Squat with barbell / Leg-press machine
3. Standing-calf raise machine / Seated-calf raise machine
4. Bench press with barbell / Negative dip
5. Negative chin-up / Bicep curl with barbell
6. Lateral raise with dumbbells / Bent -arm fly with dumbbell
7. Overhead press with barbell / Tricep extension with one dumbbell
8. Trunk curl on floor / Reverse trunk curl on floor

Note- During this last 6 weeks you will drop the NTF workout and also only implement 3 workouts per two week period. Spread them out, e.g. Monday , Saturday , and then Wednesday of the second week as shown in the schedule. Alternate exercises between workouts. utilize your weight training equipment to the fullest.

Also try a test on four basic exercise , e.g. Leg extension, leg pres, bench press, and bicep curl. See how much weight you can lift for 10 intense reps. Check your strength. You should be able to lift twice the amount as what you did in your very first two weeks. If you had bench pressed 130 lbs in your first two weeks you should be able to press 260 for 10 reps.

Now that you have worked hard and intensely and have become much stronger than ever you can move to the advanced high intensity weight training techniques that we will go through in future posts at Weight training equipment today.

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Stepping Up To Advanced Weight Training Techniques

In this post we will move ahead in the advanced weight training techniques program , surpassing the intermediate level and moving to the more advanced level of body building for larger gains in muscle growth.

Just a short recap of your progress. If you have completed   the beginner level, and have moved to the end of the  intermediate level of HIT (High Intensity training) Routine listed in Weight Training Equipment Today’s previous posts , then you should be well into your 54th week of training and ready to begin Advanced training techniques.

A few things to note about moving into advanced training and they are , after a year of continuous HIT your rate of muscular growth has probably slowed. But, there are ways and many techniques to push and pull and surprise your muscles into new muscle growth rather than shock them.

One disadvantage to these techniques is the greater likelihood of overtraining. When any of these weight training techniques are performed properly, they create a greater inroad to your starting strength than a normal HIT set. Because of this , if  you apply to many techniques at the same time , it could infringe on the balance you have already developed between your inroad and recovery.  Care must be taken not to over train since you will be susceptible during the execution of advanced weight training techniques.

Some of the weight training  techniques mentioned below, you may have heard not to use , as far as form is concerned , but at this level, when executed properly with the right weight training equipment, they are extremely beneficial to increased muscle growth at this point.

ADVANCED WEIGHT TRAINING TECHNIQUES

1. Cheating Repeititions

- These advanced weight training techniques can be used for many of the exercises listed in previous routines.

- Perform the exercise as normal to momentary muscular failure

- use a little momentum to continue another rep to get past the sticking point on the positive phase, lowering the resistance in strict form

- Use a little more momentum to get the weight past the sticking point for 1 or 2 more reps

- be sure to control  the technique properly as not to injure yourself. Use it responsibly

2. Forced Repititons

- forced repetitions require a training partner

- select an exercise and perform it to momentary muscular failure

- direct your training partner to assist you slightly as you move past the sticking point in the positive phase to the contracted position for these advanced weight training techniques.

- Lower slowly on the negative phase.

- continue with 1 or 2 more reps.

3. Breakdown Sets

- These weight training techniques is best used on weight training equipment with weight stacks

- Can be used with a bar but then would require two spotters, one for each end of the barbell

- Select a weight that you would use to perform at least 8 reps

- Perform the exercise to failure

- At your request have the assistant remove the pin in the weight stack and place it in a weight that is 20% lighter

- Continue to perform the exercise to failure a second time

- If you feel alright , you can continue the exercise to failure for another set or 2

4. Pre-Exhaustion Sets

- Pre-Exhaustion sets are advanced weight training techniques used by Arthur Jones with many body builders he trained.

- Select related single joint and multiple joint exercises

- Arrange the exercises or weight training equipment so they are next to each other for quick access from one exercise to another

- Perform the single joint exercise to failure

- move quickly to the next exercise without delay

-Perform the related multiple joint exercise to failure

Notes

The multiple joint exercise causes surrounding muscle groups to force the pre-exhausted muscle to a deeper level of fatigue. The exercise can be switched to include different variations of reverse pre-exhaustion or adding a third exercise for double pre-exhaustion.

Some example include doing a set of flies before chest presses, pre-exhausting your chest. Or you could do the reverse, performing the flies after the chest presses to deepen the level of fatigue in the pectorals.

You could also do flies and then front raises before the chest presses, pre-exhausting your pecs and front deltoids leaving the triceps fresh for the chest presses which s excellent to promote muscle growth.

Check out Dennis Wolf doing his advanced weight training techniques for circuit training, continue following the links at the end of each video Parts 1 through to Part 10.

Dennis Wolf  “Hungry Like A Wolf  ” Part1 – Part 10

Jay Cutler

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Your Weight Training Videos and Instruction

In this post at Weight Training Equipment today we are going to go through some of the weight training videos and equipment exercises that make up most weight training programs and routines. This post is for beginners but can also be used for intermediates to follow up on, and remind them of the technique and form to continue to focus upon. Some certain aspects mentioned in each weight training video may not conform to HIT standards as far as resistance, reps, duration and frequency. These weight training videos are for HVT (High Volume Training) but can be used for the High Intensity Training seeker to grasp technique and form alone.  Despite the instruction in these videos conforming to light – moderate weight and high reps, we must remember that with High Intensity Training our goal is to increase resistance and strength, and as we become stronger we reduce the duration and frequency but are always striving to increase resistance to increase  intensity, and as strength increases, to maintain 8-12 reps to complete momentary muscular failure will require an increased amount of resistance. With Hit our goal is to increase each exercise with 2%-5% of resistance each workout.

Weight Training Videos Review Leg Exercises

Note: when using weight training equipment with HIT and HVT routines it is advisable to include legs at the beginning of your exercise routine . Working the largest muscles first when you are best motivated and promoting good muscle growth in the legs will add significant muscle growth in the smaller body parts as shown in the weight training videos for the legs.

LEG EXTENSION

LEG PRESS

LEG CURL

STANDING CALF RAISE

Weight Training Videos Review Bicep Exercises

Note: when using the ez curl bar as a part of your weight training equipment for bicep muscle growth, it is important to remember that your workout is not as good as using a bar that gives a fully supinated palms up grip such as a straight barbell. An easy curl bar as shown in the weight training videos is the type of weight training equipment that moves your hands away from supination and towards pronation. The easy curl bar does not fully pronate your hands, but it goes too far to allow the bicep to function at its best for muscle growth. This is not to say that the easy curl bar should be excluded from the weight training equipment implemented in your program.

BICEP DUMBBELL CURL

WIDE GRIP BARBELL CURL

PREACHER CURL WITH E-Z BAR

Weight Training Videos That Review Tricep Exercises

Note: To determine tricep potential for mass muscle growth when using weight training equipment. Straighten your elbow and arm along your side and contract your tricep. With your tricep contracted you should notice an apparent horsehoe shape , if your arms are in a lean state it will be more noticeable. Have someone measure the distance from the tip of your elbow to the inside of the horseshoe shape. If the distance is 3″ or less your tricep length is long and you have a great potential for mass muscle growth. 3″-4″ is above average, 4″-6″ is average, 6″-7″ is below average, and 7″ or more is a short tricep with very minimal potential mass muscle growth when using weight training equipment.

TRICEP ROPE EXTENTION

Weight Training Videos That Review Shoulders Exercises

Note: When developed properly the middle deltoid adds extreme width to your shoulders. To target the middle deltoid for muscle growth when using weight training equipment you must move your upper arms not only to the sides but to the back at the same time as well. Most guys do move their arms to the side but also get into the habit of raising their weight training equipment and upper arms slightly to the front and are targeting the front deltoid as much as the middle , when you want to target the middle deltoid the most. By leaning forward slightly from your waist,  your upper arms will angle slightly behind your torso as you raise them laterally. This will accomplish more focus on the middle deltoid and better muscle growth and significant width in the shoulders.

DUMBBELL SHOULDER PRESS

LATERAL RAISE

Weight Training Videos That Review Chest Exercises

Note: For a thicker more massive chest focus on feeling the resistance at every point in the full range of the movement of the weight training equipment and  exercise being accomplished. Do this for every repetition. To add muscle growth to your pectorals when using your weight training equipment, you must force your body to handle more and more resistance on all your chest exercise as well as every other exercise in your routine. Do each exercise in good form and to momentary muscular failure

CHEST FLY ( PEC DECK) WITH MACHINE

VERTICAL CHEST PRESS WITH MACHINE

Weight Training Videos That Review Abdominal Exercises

Note: Even when using weight training equipment to enhance muscle growth trying to develop your so wanted six pack abs, it has been proven that targeting abs and spot reduction of fat around the waist, is not possible with high rep sit-ups, side bends , crunches or leg raises or any type of weight training equipment and exercise. The ever sought after six pack is a genetic trait and usually rare. If you are reasonably lean , pinch a double layer of skin and fat in the midsection and take notice of the thickness. Now pinch  in the same manner the back of your hand. If the two noticed thickness of the mid- section and the back of your hand are equally thick in the 1/8 ” area  then you may very well carry the genetics for an excellent six-pack when developed with weight training equipment or ab exercises for muscle growth.

ABDOMINAL CRUNCH

REVERSE CRUNCH ON ROMAN CHAIR

We hope you have enjoyed the weight training videos shown here on Weight Training Equipment Today.

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Add This To Your Fitness Program -  Treadmill Fitness!

Treadmill fitness is the one thing that you should do if you want to get in good shape.  Anybody can benefit from a treadmill, may you be a beginner or even a fitness expert.  There are various types of treadmills and their prices vary. There is a treadmill for everyone and for sure most anyone, who becomes dedicated to their fitness schedule, would be inclined to purchase one.

Treadmill fitness is for everyone, and if you have never used a treadmill you will find it to be one of the best ways to get lean and remain lean. Treadmill fitness will make your life more active. You can do everything on the treadmill from simple slow walking to even running for a few miles each day. If you want some challenge in your regular exercise, look for a treadmill with adjustable slope. With an adjustable slope you will be able to simulate walking and running uphill. This process will help you burn calories quickly and shed those inches off your waistline.

You can find a cheap treadmill worth $200 – $500 at any fitness store.  However, if you want a treadmill which has various options or more advanced features then you have to expect to pay for one which may cost thousands of dollars.  You can also find a moderately advanced treadmill between $500 – $1500.

Treadmill fitness is one of the best ways to help you to maintain a healthy physical appearance as well as keep your energy levels up.

Owning your own treadmill gives you a tremendous advantage. For example, if you do not have that time to jog in the morning and you don’t feel safe to jog at night, you can schedule your time to do your workout without worrying about safety since you’ll be in the comfort of your home. A treadmill in your house will make you ready to go, morning, day or even night.  You will not have any excuse to fall from your fitness schedule.

Most home treadmill are easily portable and movable to any room in your household, you can even set your treadmill up in front of your TV set. You will be able to get fit while you watch your favorite shows or you can keep it the quiet of your room and set your favorite reading on the console while you run your treadmill fitness program. There are even treadmills that have built-in programs on separate data cards, just place the data card into the provided slot and then you can start a different program right then and there.

Most non-commercial treadmills are very convenient also; they can easily be placed in small space.  Most of which you can just easily fold up and slide into the closet or any corner and kept out of the way.

Nowadays, treadmills are getting more and more high tech. Many companies are creating smoother cushioned and shock absorbed running surfaces. Most treadmills now carry features with mp3 player docks, speakers, simulators, fans, and heart rate monitors.

Treadmill fitness is a very excellent way to keep in shape and should be implemented into any fitness schedule.

If you’re in the market for an excellent moderate level treadmill for your treadmill fitness routine and with some of the most advanced features and options, you’ll find it here on Weight Training Equipment Today.

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Welcome  To The WLC – Weight Lifting Complete Program Page

In this post, Weight Training Equipment Today would like to introduce you to a Weight Training Program called Weight Lifting Complete.

Below is a Free PDF Basic Weight Training Program Guide from Weight Lifting Complete. Free for you to examine and explore and get a view of some of the things Weight Lifting Complete has to offer you.

At Weight Training Equipment Today we understand that there are a variety of weight training program and routines specialized in promoting muscle growth.

Each of us has a special preference in our weight training program and at Weight Training Equipment Today we will try to provide information for all aspects of weight training.

Just Right Click on the Basic WLC Program Guide banner below, save to your desk top and enjoy your free Basic program Guide from Weight Lifting Complete.

basic-wlc-program-guide

The Weight Lifting Complete Program (WLC)

The Best Muscle Growth and Fat Burning Program
What is the Weight Lifting Complete Program?
Many people know this program as the WLC Program. This weight training program is a muscle building and fat burning system. It’s guaranteed to help you get the body you want in the shortest possible time when using weight training equipment.
Is building muscle and burning fat really that important?
Body fat is dead weight that simply weighs your body down. Your entire body suffers from the extra body weight those fat rolls are adding. Body fat is unattractive and leads to many health problems including disease that leads to death.
Lean muscle is body tissue that contributes to every day life. Unlike body fat that just weighs you down, lean muscle helps make your life easier. Muscle tissue works for you and never against you.
Less body fat and more muscle mass means that you’re life will get easier. You’ll feel better and look better. People will notice you. People will look up to you because it takes dedication to get a muscular and lean body. Your self confidence will soar to new levels.
Does the Weight Lifting Complete Program work? What kind of information do you get with the WLC Weight Training Program?
Before I move on, I want you to know that with weight training equipment, hard work and dedication is a requirement of the WLC Program as is with any weight training . This is not a quick fix program or any type of gimick. You won’t find a magic pill. You won’t wake up after one day on the program and have the body of your dreams. You get a step-by-step guide that will lead to your dream body only if you work hard and follow the Weight Lifting Complete program.
You’ll learn step-by-step how to gain muscle mass and lose fat. The WLC  Weight Training Program teaches you how through 8 different components. Each component of weight training is a very important piece of the muscle building and fat burning equation:
* Weight training
* Diet and Nutrition
* Aerobic Exercise
* Tracking, Measuring, Adjusting
* Optimal Rest and Recovery
* Muscle Building Guidelines
* Fat Burning Guidelines
* Planning Your Program
The above components form the most complete muscle building and fat burning system that you’ll ever find when using a great weight training program like WLC, and that’s a guarantee. If you don’t combine all of the above components into a single system, you just aren’t getting optimal results. And who wants less than optimal results? I know I don’t!
And that’s why it’s called the Weight Lifting Complete Program. It’s a complete muscle building and fat burning weight training program.
You’ll soon have the keys to your new dream body. Congratulations. You no longer have to search and hunt for the weight training you need to make progress. You won’t have to learn through trial and error experiences any more. I spent 10 years of my life learning so you don’t have to.

Weight Lifting Complete is here!

The WLC program works and it’s fully guaranteed to work.
If this sounds like something you might be interested in, please follow the link below. You’ll learn more at that link, and you’ll be able to get instant access.

Finally get the results you deserve. Learn more about the WLC Program.

Don’t Forget! Download your free guide to Weight Lifting Right Click the Bold text link and “save as” to a folder or to your desktop

To get started right away! Click the WLC Banner below and sign up for your WLC Weight Training Program Today!

At Weight Training Equipment Today we hope that we can provide you with excellent resources for your Weight Training Program. To promote enhanced muscle growth and knowledge of Weight Training Equipment pick up your copy of the weight lifting complete training program and continue to browse Weight Training Equipment Today.

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Your Critical Bench Press

One of the biggest mistakes people make when trying to get their bench press max up is training with lots of sets and reps! Strength gains come very easy, and so do personal records, as long as you keep the reps down and weight up while attacking your weak points on the Critical bench press. I remember when I was younger; I thought I knew everything about Big Benching. Many people including myself have discovered that doing lots of reps and sets and eating clean will help you attain size and definition muscle growth, which will impress some women, (they all have their own style) but you won’t get strong. You will only be able to dream of what it would be like to move a big weight when using weight training equipment.

I can’t speak for everyone, but I didn’t really like having a barrel chest, big triceps and having a weak bench press. That’s when I decided to do some research on the Internet, which convinced me to perform sets of 3 reps fast with a weight half that of my max. I thought my critical bench press would go up like magic because I was getting some speed strength (I was wrong). How can you get strong just repping 135 or doing 135 for 8 sets of 3 reps fast? If you do that, you won’t have the tendon strength or any power at all to move a big weight. I think that many articles on the Internet confuse beginners because they talk about hundreds of different kinds of training styles and methods and weight training equipment such as chains, bands, board presses, floor presses, power racks, force reps etc. I think they are interesting because you have a personal record in each critical bench press area. They are very good training techniques to use accordingly to target your weak points, but people must remember that Training Hard is what gets you strong with muscle growth. This is what Critical bench is all about

It’s not specifically what you do but rather how much intensity you put into it! (Form is still very important.) You can train using any weight training equipment program you want but if you stay in a comfort zone, you won’t get strong no matter what program you are using. Benching big weights is mostly in your head. The mind is way stronger than the body. Your mind decides how hard you train and this mental factor is one of the BIGGEST determinants of how far you can go. You can’t fear a weight. You need to crush it and have the mind ready to go to the next level, and than to the next, and than to the next. Each time you progress in your critical bench press you will get to a scarier and scarier level…Some guys can rack lockout around 900 lbs when using this weight training equipment, so trust me you can you can amaze yourself. You will understand it when you keep going heavier and realize that you’re still progressing. It feels great to see progress and muscle growth.

If it’s easy then why do it at all? You’ll never know how far you can go until you try! So for those of you who have been training with lots of reps and sets, you will need to lower the reps, up the weight, up the food and get Attitude to reach the next level. To get strong, you need lower reps for tendon strength and you will consistently get stronger. Getting stronger is NOT simple. YOU NEED TO KEEP OVERLOADING YOUR MUSCLES, STRENGTHENING YOUR TENDONS AND ATTACKING YOUR WEAK POINTS…The bottom line is…Get that magic #10-12 reps and lots of sets out of your head. Reach within yourself and find the confidence and attitude you need to accomplish anything. Push yourself beyond the limits of each bench press and work harder than everyone else. Eat mass quantities of healthy food. When using weight training equipment properly and you do these things consistently, the strength gains and muscle growth from Critical Bench will come very easily. You will get super strong, plain and simple.

Ben Tatar
ben_tatar@hotmail.com

To Learn “How To Increase Your Bench Press By 50 Pounds in 10 Weeks!” Click the banner below;

If you find that Hit is not for you, Try Critical Bench.Com. Critical Bench is an excellent source for your weight training bench press routines. With a variety of training programs , Critical Bench offers an abundant amount of training expertise for the beginner as well as the advanced body builder.  So check out Critical Bench and maximize tour bench press.

At weight Training Equipment today we truly desire that you review all avenues of your quest for strength and muscle growth and if Hit is not for you then Critical bench may have what you need for that extra push to increase your bench press.

“Are you ready to learn how to train smart so that you avoid over training. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels and we’ll make sure it doesn’t happen to you when you try the Critical Bench Press Program Here!.”

Download our free E-Book for a good taste of what Critical bench has to offer. Click the “50 Keys To A BIGGER RAW BENCH” E Book Banner for free and save to your desktop or folder and enjoy!

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Smooth 9.45ST TreadmillThe Smooth Fitness 9.45ST is a sturdy, powerful treadmill for the runner at heart, with a 20×60-inch deck surface and an industry-leading lifetime warranty on all parts and electronics. Includes a Whisper Weave tread belt, motion control hands-free speed adjustment system, a Hydra-Suspension system with adjustable cushioning, a commercial grade triple-laminated phenolic deck and wireless heart rate control.

Smooth 9.45 ST Treadmill Features

How many treadmill reviews cover features such as:

Motion Control hands-free speed control system
Adjust speed with the simple wave of your hand. Speed up, slow down or stop the 9.45 ST treadmill without ever touching the console.

Hydra-Suspension system features adjustable cushioning
Available only from Smooth Fitness, the hydra-suspension system features adjustable cushioning allowing you to custom adjust the shock absorption to the 12 different levels that can accommodate any style of running. No serious runner should have a treadmill without this amazing technology as mention in these treadmill reviews.

For More Treadmill Reviews

Smooth 9.45ST Treadmill

Today’s treadmill reviews cover extremely innovative features

Industry Leading Warranty – Limited Time Only!
Your Smooth 9.45 ST Treadmill is backed by a Lifetime warranty on the frame & motor, 7 years on all parts & electronics and 2 years in home labor!

Music System with Speakers & Mp3 Compatible
Enjoy a built in music system with speakers and MP3 compatibility to help you stay motivated as your favorite music blazes out of the console. Not too many treadmill reviews in the past revealed  such excellent features.

Click Here!>Smooth 9.45ST Treadmill

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