- Exercise & Fitness
The Stregnth of Strength Training
Using 'FIT' Can Improve Your Workouts!
If you're like me, you've done countless hours of research on exercise throughout the years. I don't think I'm alone when I say that I've tried EVERYTHING. That's the funny part though, if you've tried everything, maybe you haven't given your body adequate time to adapt to one particular movement. In other words, practice makes perfect.
For example, lower body has always been my Achilles Heel, especially squats! I hated squats. One reason being that I'm 6'2 and my femur is very long. Therefore making the distance I travel downward a lot further than most. Not to mention the pain I get in my hips from this movement. Anyways, rather than doing this dreaded exercise once a week, like most people do. I started increasing the frequency. I started with 2-3 times a week, mostly focusing on form and depth rather than pushing heavy weight. During this experiment, I also found that I wasn't as sore. Why? Because I was performing the movement CORRECTLY.
I was less focused on weight, and more focused on FORM...
This brings me to my next point, BEING SORE DOES NOT MEAN YOU HAD A GOOD WORKOUT.
It means you did something incorrectly.
Yes, when you workout, you do tear those muscle fibers so that they rebuild bigger and stronger. HOWEVER, this should not make you THAT sore if you've been working out for a while. If you are sore, for more than a couple days, that is a sign that you did something wrong. In most cases, this goes back to form, which includes jerking, shaking, or being fatigued and continuing on.
To make this easier to understand, let's use the acronym FIT.
First, your FORM. It's very important, form is the only thing standing in the way of injuries. It is also the easiest way to increase gains. Think about Olympians. Even the power lifters perform each movement at the very least 3 times a day. How? Because they check their ego's and focus on form. This allows them to stack more weight on. Just like when you skateboard on a mini ramp for a while, and then move up to a half pipe. I cannot stress form enough!
Also, INTENSITY is very important. You don't want to push yourself to a fatigued state. Being fatigued is an injury waiting to happen. This also leads to soreness, and as I stated earlier it is not always a good thing. You've heard the old saying "Slow and steady wins the race?" Well that most definitely applies to working out.
Last, but not least, TIME. A better word would be frequency, but FIT sounds better..So we'll stick with time. If you want to be better at a certain movement, you have to practice it more. So if you want to start benching 300, you have to allow your body to build up a tolerance to lighter weight.
Living by this acronym: FIT, will definitely improve strength gains.
Just don't overtrain!