James 4:17 Sin of Omission #1

There are LOTs of things your fitness professional (probably) hasn't told you- either because they don't know ( most likely) or because they just don't take the time to keep up with the latest fitness science. After all, they do have that night shift at Subway to occupy their time.

Anyway, I am going to be telling you some of the things they haven't.

Today: You aren't lifting weight explosively enough. ( And, yes, this information applies to healthy/uninjured people who have been training regularly for more than a year.)

If you are familiar with tempo training, then you know that changing the tempo of the exercise changes the effect on the body:

"Recent research presented at the International Conference on Strength Training showed that metabolic stress was much greater when the subjects lifted (during the concentric phase of the movement) as quickly as possible. These findings revealed that explosive contractions trained for a higher volume and with moderate weight were the most effective for achieving the dual goals of fat loss and muscle development. Another study confirmed this and showed that subjects who lifted with an explosive tempo had 11% more energy expenditure and burned 5% more calories for the hour following the training. The take-away from this research is that, if your goal is to build a lean, functional physique, using maximum safe speed during your lifts is more beneficial than using a more moderate tempo."

Some of my favorite types of training are very successful because the creators recognize that explosiveness is key. Louie Simmons excellent "Westside" training system includes "dynamic effort" days and Christian Thibaudeau's "I, Bodybuilder" program requires all lifts to be performed as explosively and forcefully as possible.

So, buckle up and start lifting "fast and furious" for the best results.

James 4:17 "Anyone, then, who knows the good he ought o do and doesn't do it, sins"