Download
1 / 6
60 likes | 112 Vues
Strength is a skill. To develop that skill, you need to do it over and over with perfect form. If strength is your objective and you're over 40, you should view technical inadequacies as a form of weakness. More now than ever, you must master the movements you're doing. Repeating bad form engraves the wrong movement pattern, taking you further away from your objectives.<br>
E N D
1 1- Value from all above Strength is a skill. To develop that skill, you need to do it over and over with perfect form. If strength is your objective and you're over 40, you should view technical inadequacies as a form of weakness. More now than ever, you must master the movements you're doing. Repeating bad form engraves the wrong movement pattern, taking you further away from your objectives. When strength is your objective, don't push yourself to or beyond failure, particularly on heavy multi-joint movements. https://steroids-evolution.com/
2 2- Use light weights onsingle-joint movements Your elbows, shoulders, and knees are quite more vulnerable to injury after about age 40, because of the inevitable wear and tear of the cartilage surrounding the joints. Single-joint movements hit them most directly because the load isn't spread across multiple joints. However, this doesn't mean avoiding all isolation exercises. The key is to keep isolation movements strict with a moderate weight. Avoid cheat curls, skull-crusher personal records, and swinging lateral raises. Let your strength measuring sticks be big compound movements like squats, presses, and pulls.
3 3- Embrace the three-phase warmup Warming up should never be overlooked by any athlete. That's because masters athletes are more likely to have a long rap sheet of injuries. Do a 5-10-minute general warm-up on your favorite piece of cardio equipment, with or a jump rope. After that you're ready to start “the warm-up sets”. If you're squatting and your first working weight calls for 315 pounds, instead of 20 minutes on the elliptical and jumping right to 315, follow a logical warm-up progression something like this. By warming up like this, you get more practice building the skill of the movement, increase training volume, and better mental preparation all without inducing excessive fatigue.
4- Program in more deload work 4 A good place to start to deload is three weeks of intense training followed by a lighter week with less volume. A good starting point is to use about 70 percent of your previous total training volume on deload weeks, dialing back both the number of sets and reps. Some may need to deload more often, like every third week, whereas others can go longer. Your own frequency of deloads depends on training intensity, volume, recuperative ability, injury history, and host of individual variables. Don't use deload weeks as blow-off weeks, though. Instead, use them as technical reinforcement weeks.
5 5- Make more time for sleep Building strength is always hard, but without adequate recovery, it becomes impossible the older you get. And the best way to recover always has been, and always will be, to sleep more.Instead of staying up to watch the monologue, the first guest, and the terrible musical performance, do yourself a favor and turn in. You're not missing out on anything. While you're at it, pay more attention to the quality of your sleep. Sleep in a cool, dark room on • comfortable, supportive mattress. Avoid caffeine, alcohol, and intense exercise late the evening. Shoot for a minimum of seven hours of sleep every night.
