Sunday Jog; More Exercise Options
Monday, February 8, 2010
Just wanted to do a quickie on my Sunday morn jog. Some of you may know that southern CA has been getting a lot of rain. Well, once again, it cleared up beautifully for my Sunday morn jog. As usual, I got out early enough to see an awesome sunrise & the snow on the mountains in the distance before any clouds came in to cover them. It is so beautiful here after a rain with no smog & actually being able to see the mountains in all their splendor! Check out this post for a similar pic of this morn. I did my abs/core prior to the jog to warm up the bod & legs. Part of the ab/core workout are bicycles, scissor & flutter kicks along with other good ole stuff so yes, the legs get warmed up as well!!! A good jog.
Now, a follow up to my exercise options post last week when I discussed supersets, compound sets and drop sets. Here are a few more advanced techniques to try in your workouts:
1. Negatives: With this technique, you use a weight that is heavier than you can actually lift for the concentric part of the movement. Your partner or trainer assists you for this portion & then you will perform the eccentric or negative portion (the release portion) of the movement. This move helps to build muscle. You will get very sore from these so don't try to do this multiple days in a week! Pull-ups are a good example where you are assisted up but you control the movement down. Machines can also make it easier to spot & do these & you may want to try negatives on machines first.
2. Monster Sets: This is when you do exercises back to back with little to no rest in between the exercises. A typical monster set would have 4 moves done in a circuit training fashion. You choose which muscle groups you want to work & rotate sets of all 4 movements with a moderate weight as quick as you can BUT with correct form for 10 minutes. You can also try to do one monster set for upper body & one monster set for lower body for a 20 minute workout that will work your butt off! If you are short of time & NOT a beginner, give this a try.
3. Burnout: Ah, just the sound of it, scary!!! Love it! Sorry, I do!!! This technique is when you vary either rep speed, length or power. This burnout can be half reps when the range of motion is decreased & you do smaller half reps at the harder portion of the move. Many people do this with side lateral raises. You can do pulses which are small 1 inch pulses up & down in the middle on the range of motion & of course at the tougher end. Perform to failure. You can also do slow reps with a 5-10 count eccentric & 5-10 count concentric move. And lastly, power moves like plyometrics.
These are all more advanced moves so be careful & certainly do not try to do all these in one week!!! I might be crazy enough to try a couple (or more) in one week but I am crazy!!!!
Just wanted to do a quickie on my Sunday morn jog. Some of you may know that southern CA has been getting a lot of rain. Well, once again, it cleared up beautifully for my Sunday morn jog. As usual, I got out early enough to see an awesome sunrise & the snow on the mountains in the distance before any clouds came in to cover them. It is so beautiful here after a rain with no smog & actually being able to see the mountains in all their splendor! Check out this post for a similar pic of this morn. I did my abs/core prior to the jog to warm up the bod & legs. Part of the ab/core workout are bicycles, scissor & flutter kicks along with other good ole stuff so yes, the legs get warmed up as well!!! A good jog.
Now, a follow up to my exercise options post last week when I discussed supersets, compound sets and drop sets. Here are a few more advanced techniques to try in your workouts:
1. Negatives: With this technique, you use a weight that is heavier than you can actually lift for the concentric part of the movement. Your partner or trainer assists you for this portion & then you will perform the eccentric or negative portion (the release portion) of the movement. This move helps to build muscle. You will get very sore from these so don't try to do this multiple days in a week! Pull-ups are a good example where you are assisted up but you control the movement down. Machines can also make it easier to spot & do these & you may want to try negatives on machines first.
2. Monster Sets: This is when you do exercises back to back with little to no rest in between the exercises. A typical monster set would have 4 moves done in a circuit training fashion. You choose which muscle groups you want to work & rotate sets of all 4 movements with a moderate weight as quick as you can BUT with correct form for 10 minutes. You can also try to do one monster set for upper body & one monster set for lower body for a 20 minute workout that will work your butt off! If you are short of time & NOT a beginner, give this a try.
3. Burnout: Ah, just the sound of it, scary!!! Love it! Sorry, I do!!! This technique is when you vary either rep speed, length or power. This burnout can be half reps when the range of motion is decreased & you do smaller half reps at the harder portion of the move. Many people do this with side lateral raises. You can do pulses which are small 1 inch pulses up & down in the middle on the range of motion & of course at the tougher end. Perform to failure. You can also do slow reps with a 5-10 count eccentric & 5-10 count concentric move. And lastly, power moves like plyometrics.
These are all more advanced moves so be careful & certainly do not try to do all these in one week!!! I might be crazy enough to try a couple (or more) in one week but I am crazy!!!!
OK, who is game to try a few of these techniques or did I scare you away!
Posted by truth2beingfit at 2/8/2010 12:02 AM 
Categories: Challenges,Weight lifting,Exercise,Weights,workout
Tags: challenges jogging weights running Exercise weight lifting workouts
Categories: Challenges,Weight lifting,Exercise,Weights,workout
Tags: challenges jogging weights running Exercise weight lifting workouts
Eeeeks! Gotta take a rest now--reading that post made me tired ; - )
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I've done all of these in one form or fashion, and they're all nice for variety, but I prefer the same ol' same ol'. (I'm boring that way.
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OH! Not quite ready to try these yet but it does have me thinking. How about a partnership of sorts. You give me an exercise challenge (that fits my level of slackerness) and I give you a challenge outside of exercise. Then we meet back to see how we did. Are you up for it?
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Jules, I can give a challenge but don't think I am up to what you might have for me. I have to get past the major teeth work & all that money I DON'T have to do it & that is going to take all my mental fortitude right now.. along with that drive to UCLA! I know I should take you up n my part of this But I am too stressed about the teeth & money right now!
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I am always learning from you! I have done something similar to the last two but not the first one. I'm going to the gym soon, I may have to try it out! Mondays are so busy at the gym so it will hit or miss.
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Thank you Jody for explaining these different methods to me. We do all of these exercises in bootcamp, and of course I had no idea what it actually does for you. When I am finished with bootcamp, I know that I can do these exercises either at home or the gym (lol) I will NOT wait for Kevin to join me. What can I do to get my fanny up in the air?? It is genetics?
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Burnout's sound pretty hard core! I have definitely done monster sets and drop sets, but the others-all new to me. Thanks for explaining!!
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I like doing monster and supersets because it maximizes my time in the gym!
Ah to live where outside jogging happens year round. I am so jealous.
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Great info!
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Thanks for these types of posts. It's nice to be able to read definitions on these that make sense to me.
I've done a lot of negatives with my trainer, and you're right they're tough and usually make my muscles more sore than actual reps.
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What up Jody. Fj's back. I took a lil time off to catch up on some required work.
Anyways, glad to see you're still doing those half-reps. That data you provided was the bomb-shizzle. What's new with ya?
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FJ, I figured you were off doing something. I have been a bit crazed myself lately & looks like it may not let up for a bit.
I love those half reps!!
Not much new here... crazy stuff, teeth probs & a wedding for the youngest stepdaughter coming up soon!
I am sure you are having your normal fun!
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