What is the proper way to do a rep? How fast should I do it? Some people tell me to breathe in as I am lifting, others tell me to breathe out. Which way is right?
The most common way to do a rep is at a slow, even pace. Exhale at the top of the movement and inhale during the eccentric portion of the movement. Let's take bench-pressing as an example. The lowering of the weight is called the eccentric phase of the movement. Inhale during this portion. At the bottom of the movement, you can either hold your breath, or exhale evenly during the concentric (pushing) phase of the exercise.
Breathing out helps stabilize your torso during the concentric. This breathing pattern should be followed universally. From bicep curls to squats to shoulder presses, a proper breathing technique is extremely important.
The second part of completing a rep is the speed. We'll use the bench as an example again. Most people will tell you to lower the weight slowly, maybe on a two or three count (a count is just the number of seconds it takes to complete a portion of the movement), and to press it up at the same speed.
However, a lot of people don't realize that mixing up the speed with which you perform reps can have varying training effects and benefits. Doing reps explosively at a faster tempo can help build muscular power and strength.
Offensive linemen, for example, would benefit from training this way. Doing reps really slowly is more taxing on the muscle fibers and helps increase muscle density and muscular endurance. Also, mixing up rep speed is a great way to put variation into your workout.
If you've hit a plateau with your training, try doing ultra-slow reps for a few workouts, then go back to normal pace. You'll see results.
Is it good to combine cardio and resistance training or weightlifting in the same workout? Should I do one before the other?
To answer your question simply, yes, cardio and weightlifting can be done in the same workout. As far as the benefit one gets, that depends on one's individual goals.If you are trying to lose fat and tone up, cardio combined with weight training is probably a good choice of workout. Do an intense cardio session followed by some lightweight, high-rep resistance training.
Increasing muscle tone helps burn more calories and also adds to the intensity of your cardiovascular workout. However, if you're trying to add muscle mass, the cardio should not be the emphasis of the workout. The weight training should be performed first. Doing cardio before lifting depletes energy and hinders your performance, thereby reducing the work capacity of your muscles. In other words, your weight workout won't be as good. Go through your lifting routine, and finish up with some easy cardio. What should NOT be done is an intense cardio session and weightlifting session every workout. This technique is a sure way to overtax your muscles and leave physical stagnant. Instead, choose one or the other to emphasize every workout.
I need to change up my biceps workout. What can I do?
Try doing this variation of concentration curls. Grab a relatively lightweight dumbbell in one hand and bend at the waist. Let the dumbbell hang down and rest your other hand on a bench or on your knee. Keeping your elbow as motionless as possible, curl the weight up towards your chest, focusing on squeezing the contraction of the muscle at the top of the motion.Perform this exercise slowly and with concentration, as improper form will have you merely swinging a dumbbell up and into your chest a bunch of times. Repeat motion with the other arm.
This exercise is a great way to bring out the peak on your biceps. Still, as mentioned before, proper form is essential, so keep the weight light and the motion perfect.
