Breaking Muscle http://breakingmuscle.com/feed/rss en The 3 Laws of Muscle Activation in Resistance Training http://breakingmuscle.com/fitness/the-3-laws-of-muscle-activation-in-resistance-training <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-3-laws-of-muscle-activation-in-resistance-training" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201212/muscleactivation.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">When designing resistance training programs, we can't ignore physics. Here are 3 laws of training that will simplify your programming and help you become more successful (i.e. stronger). </div></div></div><!--paging_filter--><p><strong>Years and years of research have elapsed in the pursuit to completely understand the intricacies of human <a href="https://emedicine.medscape.com/article/1141359-overview" target="_blank">skeletal muscle contraction</a>.</strong>It has included human, amphibian, and feline muscle biopsies, laboratory tests, practical hands-on experiments, and deductive reasoning. Thankfully, we now have a solid grip on evidence-based practical applications when it comes to designing and implementing resistance training programs.</p> <p><a href="http://breakingmuscle.com/fitness/the-3-laws-of-muscle-activation-in-resistance-training" target="_blank">read more</a></p> Fitness muscle activation muscle fiber composition olympic weightlifting resistance training strength training Wed, 22 Jan 2020 14:00:00 +0000 3291 at http://breakingmuscle.com Staying On During Your Off-Season http://breakingmuscle.com/fitness/staying-on-during-your-off-season <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/staying-on-during-your-off-season" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/deshawnfairbairnoff-seasonworkout2.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Whether you are competing or working towards specific goals, you will always have a time that falls outside of your normal training cycles. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="Take advantage of the off-season to work on your weaknesses in the gym" class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202001/deshawnfairbairnoff-seasonworkout.jpg" title="Deshawn Fairbairn training during the off-season" /></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/staying-on-during-your-off-season" target="_blank">read more</a></p> competition competition training discipline Fitness nutrition off season rest and recovery Supplementation training plan Tue, 21 Jan 2020 01:25:54 +0000 183886 at http://breakingmuscle.com Deloading 101: What Is a Deload and How Do You Do It? http://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201309/loadedcarries.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Plain and simple, a deload is a short planned period of recovery. Here are four ways to do it and why you absolutely must include it in your training. </div></div></div><!--paging_filter--><h2>What the Heck is a Deload?</h2> <p><strong>Plain and simple, a deload is a short planned period of <a href="/fitness/7-essential-elements-of-rest-and-recovery">recovery</a>.</strong> You take your training slightly lighter, maybe workout a little less, and generally just ease things back. A typical deload will last a week.</p> <p>&nbsp;</p> <p>To the uninitiated outsider, deloads seem like a waste of time or an excuse to sit on your butt for a week, watching TV instead of hitting the gym and shifting some heavy lumps of iron.</p> <p>&nbsp;</p> <p><strong>Not so fast.</strong></p> <p><a href="http://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it" target="_blank">read more</a></p> barbell bench press bodybuilding deload deloading dumbbell Fitness powerlifting programming squats strength and conditioning strength training Mon, 20 Jan 2020 09:00:00 +0000 5902 at http://breakingmuscle.com 3 Strategies for Optimizing Mechanical Tension http://breakingmuscle.com/fitness/3-strategies-for-optimizing-mechanical-tension <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/3-strategies-for-optimizing-mechanical-tension" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/veganwomanathlete.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Don't get hung up on one particular style of training but use variety of different exercises, rep ranges, and training styles. </div></div></div><!--paging_filter--><p><strong>While chasing the pump is undoubtedly an effective way to stimulate hypertrophy, it&rsquo;s not the only way to make your muscles grow</strong>. Mechanical tension, the force created when a muscle contracts isotonically against a load, is also a potent stimulator of muscle growth and should be incorporated into your weight training routine for maximal development.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/3-strategies-for-optimizing-mechanical-tension" target="_blank">read more</a></p> dynamic tension Fitness hypertrophy loading mechanical mechanical advantage mobility range of motion strength and conditioning tension time under tension Wed, 15 Jan 2020 09:07:23 +0000 181166 at http://breakingmuscle.com Write Your Training Programs Like a Book http://breakingmuscle.com/fitness/write-your-training-programs-like-a-book <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/write-your-training-programs-like-a-book" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/trainingafterinjury.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">A training cycle, like a story, has a beginning, middle, and end, and each has elements that are necessary for it to work. </div></div></div><!--paging_filter--><p>Do you remember your high school English class? When your teacher first taught you how to write an essay, they probably began first with how to create an outline. Once you format your outline, it will be easier to organize and fill in the details. With a framework to guide your thought process, you can write an entire essay from beginning to end.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/write-your-training-programs-like-a-book" target="_blank">read more</a></p> coaching process competition training Fitness fitness hypertrophy loading peaking periodization strength and conditioning training programs VO2 Max volume Sun, 12 Jan 2020 23:22:18 +0000 183911 at http://breakingmuscle.com Prepare for Takeoff With the Deadlift Checklist http://breakingmuscle.com/fitness/prepare-for-takeoff-with-the-deadlift-checklist <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/prepare-for-takeoff-with-the-deadlift-checklist" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/deadliftchecklist.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">For most people, the deadlift looks like someone just walks up and pulls a bar off the floor, but that is already a misconception: it is a push, not a pull. </div></div></div><!--paging_filter--><p><strong>The deadlift is an essential human skill.</strong> Learn to deadlift well, and you&rsquo;ll save yourself years of back pain from lifting babies and groceries off the floor wrong. Better still, learn to hinge and then deadlift, and you&rsquo;ll open up a tremendous world of strength, power, and higher quality movement.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/prepare-for-takeoff-with-the-deadlift-checklist" target="_blank">read more</a></p> checklist cueing deadlift deadlifts Fitness preparation Sat, 11 Jan 2020 10:17:01 +0000 176931 at http://breakingmuscle.com 6 Essential Mindsets For Getting Back In Shape http://breakingmuscle.com/fitness/6-essential-mindsets-for-getting-back-in-shape <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/6-essential-mindsets-for-getting-back-in-shape" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/gettingstartedin.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Once you learn to master your mindset you’ll gain the fluidity and inner resources to dominate your goals. </div></div></div><!--paging_filter--><p><strong>Getting back in shape is a specific challenge that requires specific mindsets</strong>. Trust me, I&rsquo;ve done it a bunch of times. Back in my twenties, I&rsquo;d go hard for a year or two with something like boxing or jiu-jitsu, then be a bum for a year, then train for a half marathon or something. Lately, I&rsquo;m in a much more steady, sustainable rhythm with my workouts. But back then I wanted to try a bunch of different stuff, and one thing that meant was getting back in shape&mdash;and getting in different kinds of shape&mdash;relatively often.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/6-essential-mindsets-for-getting-back-in-shape" target="_blank">read more</a></p> accountability consistency Fitness Foundation general fitness goal formation growth mindset resources Fri, 10 Jan 2020 11:54:50 +0000 183946 at http://breakingmuscle.com Controlling the Chaos of Training in CrossFit http://breakingmuscle.com/fitness/controlling-the-chaos-of-training-in-crossfit <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/controlling-the-chaos-of-training-in-crossfit" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/jamesfitzgerald169.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">We kick off our first podcast of 2020 with James Fitzgerald. He has over 20 years of experience as a strength coach, is a CrossFit games champion and is the founder of OPEX. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" src="https://www.youtube.com/embed/Eqr2PomRIrk" width="640px"></iframe></div> <p>&nbsp;</p> <p>No better way to kick of 2020&#39;s podcasts than with one a coach who has gained worldwide respect because of the effort he has shown in pursuing and realizing the best in strength and conditioning training.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/controlling-the-chaos-of-training-in-crossfit" target="_blank">read more</a></p> bodybuilding crossfit Fitness fitness Health hypertrophy james fitzgerald muscle opex opt podcast strength Thu, 09 Jan 2020 02:52:16 +0000 183971 at http://breakingmuscle.com 5 Mistakes You Might Be Making With Your Weightlifting Belt http://breakingmuscle.com/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/weightliftingbelt.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">We're going to look at how to make the best of a simple but effective training aid - the weightlifting belt. Here's how to use it. Are you using yours properly? </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="lifting belt, weightlifting belt, weight belt, how to use lifting belt" class="imagecache-full_width" src="https://cdn4.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/20130529/2661714411560859249331123422290o.jpg" /></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/5-mistakes-you-might-be-making-with-your-weightlifting-belt" target="_blank">read more</a></p> Fitness lifting belts mistakes olympic weightlifting powerlifting weight belt weightlifting weightlifting belt Sun, 05 Jan 2020 10:00:00 +0000 4804 at http://breakingmuscle.com 5 Powerful Lower Body Strength Routines http://breakingmuscle.com/workouts/5-powerful-lower-body-strength-routines <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/5-powerful-lower-body-strength-routines" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202001/developpowerfulstronglegs1.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Looking for some good leg workouts? Here are five straight-forward workouts to strengthen your lower body. Includes full workouts details and a downloadable form for logging. </div></div></div><!--paging_filter--><p style="text-align:center"><img alt="leg workouts, lower body workouts, lower body strength, strength workouts" class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/20121213/shutterstock117845530.jpg" /></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/workouts/5-powerful-lower-body-strength-routines" target="_blank">read more</a></p> calves chicken legs curl deadlift hamstrings hypertrophy leg press lower body lower body exercises quadriceps Squat strength and conditioning Workouts Thu, 02 Jan 2020 09:00:00 +0000 3180 at http://breakingmuscle.com