The 1 Repetition Maximum is the maximum resistance an athlete can be lift once for free-weight exercises of up to 10 repetitions. The maximum resistance that can be lifted only once is called the 1 repetition maximum (1RM). The 3% formula, ([0.03 x # of repetitions] + 1) x weight used (lb), accurately predicts the…
Month: December 2011
Romanian Deadlift - RDL
The Romanian deadlift (RDL) is a compound resistance training exercise to strengthen the hip- and trunk extensors, prepare the athlete for Olympic lifts and enhance pelvis flexibility. Since the Romanian deadlift activates the hamstrings and erector spinae simultaneously, we can enhance the synergy of the neuromuscular system, body control and coordination. The RDL is also…
Front Squat
The front squat is a compound resistance training exercise to strengthen the knee- and hip extensors and prepare the athlete for more complex movements during Olympic lifts. Because the front squat is a compound exercise activating numerous muscle groups simultaneously, it improves neuromuscular system efficiency. In addition the front squat improves body control and flexibility…
How to Gain Muscle Mass
If you want to gain muscle mass then you must workout vigorously while eating right. Learn more about nutrition and check out our sample hypertrophy training program. In general, athletes need to eat foods that supply them with enough energy and nutrients so that they have the capacity to perform effectively. Gaining 1 lb/week of…
Power Clean
The Power Clean is a compound resistance training exercise for pro athletes to improve explosiveness of hip extensors, hip flexor speed, body control and coordination. Power Clean Description Position barbell hip level on the rack; add resistance (plates) and attach safety clips Use a pronated grip (palms facing down) and place hands shoulder-width apart on…