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Training Q and A: Cardio After Legs - Concentric Super Overload |
Article Submitted by: Dane Fletcher
Wednesday, 28 February 2007
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TRAINING Q & A - Cardio After Legs Q: Can you do fat burning cardio sessions after leg workouts, or are you begging for small legs? Sometimes that's the only time I have. Suggestions? Comments? A: On one hand, a lite cardio session can help with clearing lactic acid and soreness, so it aids recovery in that way. However, if you're going to do fat burning, high intensity stuff, you're going to tax your legs. Plus, if you do legs right, can you even walk? Well, some feel more of the burn the day after, but if you train your legs to total failure and exhaustion, you will only feel like cycling the couch. But pushing yourself mentally, provided it isn't a heavy session of cardio, is probably smart. Personally though, for fat burning - doing it correctly anyhow... which is the only way to do anything or you're wasting your efforts - is for days off. We think recovery is MUCH more important. Here are some other ideas: On your last leg workout, such as extensions, run a set of stairs and then rest and repeat. Or do some plyo kicks or jumps or box work. This can be fat burning too, remember, and it's part of your workout and intensity level DURING training. Might try interval train, with short burst of effort, during the week. But not on the same day as a leg workout for max muscle growth. TRAINING Q & A - Concentric Super Overload Q: What is Concentric Super Overload and why would it benefit my training routine when I already lift heavy? Also, what exercises can you do this on? Do you need a partner? A: People assume that getting stronger will make them bigger and it's not quite that simple. It's much more complex. Fact is, lifting heavier weight will not always lead to more hypertrophy. Maximum growth depends largely upon overloading the areas. So while the 1-3 rep max can assist you in the growth process, it's just one simplistic approach to the sport. In CSO, the goal is to force your muscles to work concentrically past what they are accustomed to doing. So, it isn't about the whole strength or max rep picture. It accomplishes the task of overload in the same way that negatives accomplish their goal. Negatives eliminate the concentric portion and focus on the eccentric phase. CSO does the same, but inversely. The partner idea is always a good one when choosing either the concentric or eccentric overload. That's because you need to keep safety in mind, while focusing on doing your best and not getting injured. So let's say you were doing preacher curls using an EZ curl bar. You curl the weight, and your partner would grab it from you to put it back in your hands at the bottom of the rep again. And if you didn't have a partner, you could do your workout on machines that allow you to take the weight off with a foot peddle and lower it safely. Lots of machines do this, from Hammer Strength to Cybex to some Nautilus. So, in short, the overload in CSO isn't about the weight you use as much as "overloading the muscle with a heavy weight for half of the movement... In theory, this would mean twice as heavy, but you'll find it's about 1.5 times as heavy, or maybe less until you get the feel for it. About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com , a leading online provider of testosterone and other bodybuilding supplements. For more information, please visit http://www.getanabolics.com. Article Source: http://www.ArticleBlast.com |
About The Author:
About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com , a leading online provider of anabolic steroids. For more information, please visit http://www.getanabolics.com.
About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com , a leading online provider of anabolic steroids. For more information, please visit http://www.getanabolics.com.
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