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Workout tip of the week Tempo The speed to perform an exerc..

Workout tip of the week
Tempo
The speed to perform an exercise is very important, and should vary depending on your goal. Sometimes you will see it written down like this: 40X0 or 2011, each number (letter) denote a phase in each lift:
The First number (the 4 in 40X0) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
The Third number (the X in 40X0) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
The Second number (the first 0 in 40X0) is the amount of time to hold the weight/pause at the bottom of the exercise. In this case there is no pause.
The Fourth number (the second 0 in 40X0) is the amount of time to hold the weight/pause at the top of the exercise.

Using tempo gives your lift structure, rather than just whatever you feel like, and depending on your goal (e.g. size vs endurance vs definition) you should have different tempo. For example, for definition you may squeeze at the top for longer (4th number), but for size you may spending longer at the eccentric phase (first number).

What's your tempo?

2017-10-14 14:00:00 +0000 UTC View Post

Look away now... 🙈 #selfie #exclusive

2017-10-14 07:36:00 +0000 UTC View Post

Going away on business... #selfie in the lounge #exclusive

2017-10-13 17:05:46 +0000 UTC View Post

Changing #selfie #exclusive

2017-10-13 04:28:00 +0000 UTC View Post

It’s legs day! #selfie #exclusive

2017-10-12 20:01:32 +0000 UTC View Post

Gotta get back to this! #throwback #tbt #selfie #exclusive

2017-10-12 06:34:00 +0000 UTC View Post

#humpday #shower #selfie #exclusive

2017-10-11 07:21:00 +0000 UTC View Post

Push up #video (in speedo) 🙈 #exclusive

2017-10-10 06:00:00 +0000 UTC View Post

Stepping in, stepping out... #selfie #exclusive

2017-10-09 22:36:53 +0000 UTC View Post

I predict this will be my state this evening. #selfie #exclu..

I predict this will be my state this evening. #selfie #exclusive

2017-10-09 06:10:00 +0000 UTC View Post

Post #chest #workout condition check. #selfie #exclusive

2017-10-08 19:35:00 +0000 UTC View Post

Let’s just stay in bed... #selfie #exclusive

2017-10-08 05:25:00 +0000 UTC View Post

Workout tip of the week Mind-muscle connection This is one o..

Workout tip of the week
Mind-muscle connection
This is one of the most important aspect of weights workout that no one tells you about. When you lift weight, do you just follow the motion, or do you concentrate of telling your muscles to push, squeeze and contract?
Linking your movement and your thoughts is the single most significant you can make to your workout effectiveness. Studies showed that simply imagining the movement result in almost the same level of benefits as doing the movement; now imagine if you combine the two!
So how do you do it?
(1) Rehearse the movement in your head, maybe also going through it without weight first
(2) Concentrate on the movement, and mentally tell your muscles to contract / relax, rather than just where the positions should be
(3) Continue through the whole movement, not just the exertion phase. How you return to the starting position is equally important.
Give it a go - you will know the difference when it finally click.

2017-10-07 14:30:00 +0000 UTC View Post

Post #gym #pump. #selfie #exclusive

2017-10-07 09:25:00 +0000 UTC View Post

#Flexing after #swimming. #tgif #video #exclusive

2017-10-06 22:46:18 +0000 UTC View Post

#tgif #friday #video #exclusive

2017-10-06 04:52:00 +0000 UTC View Post

#Chest #workout done! #selfie #exclusive

2017-10-05 20:25:11 +0000 UTC View Post

💪💪💪 #tbt #selfie #exclusive

2017-10-05 06:10:00 +0000 UTC View Post

#throwback to the hotel pool (changing room). #selfie #exclu..

#throwback to the hotel pool (changing room). #selfie #exclusive

2017-10-04 20:24:37 +0000 UTC View Post

Can I just stay in bed? #selfie #exclusive

2017-10-04 05:20:00 +0000 UTC View Post

Peachy 🍑🍑🍑 #selfie #exclusive

2017-10-03 16:30:00 +0000 UTC View Post

#Monday #motivation. #selfie #exclusive

2017-10-02 03:50:00 +0000 UTC View Post

#Sunday #chest #workout. #selfie #exclusive

2017-10-01 20:52:37 +0000 UTC View Post

Happy #October! 🍑🙈#selfie #exclusive

2017-09-30 22:05:00 +0000 UTC View Post

Post #swim condition check. #video #exclusive

2017-09-30 14:20:00 +0000 UTC View Post

Workout Tip of the Week German Volume Training It's a good w..

Workout Tip of the Week
German Volume Training
It's a good way to really add some volume to a body group that makes a difference.
Choose a compound exercise, such as bench press, squats and deadlifts, and choose a weight about 60-70% of what you can do for 10 reps for 3 sets.
Do 10 sets of 10 reps, with 1 minute rest in between. The first sets will feel easy but do not change the weight! You will start to struggle from set 7.
If you are looking to grow in size this may just be the ticket.
P.S. do not do this in every workout, and only do one exercise per workout on GVT, or you may overload your body too much.

2017-09-30 09:50:00 +0000 UTC View Post