Bagi para pemula di olah raga angkat berat dan binaraga (atau fitness istilah untuk orang awamnya), mencari program-program latihan di internet, majalah-majalah fitness, buku panduan, bahkan bertanya-tanya ke para instruktur di gym adalah hal yang pertama kali harus dilakukan. Mereka mengajarkan banyak hal seperti bench press 4×10. Tetapi apakah sebenarnya yang dimaksud dengan bench press 4×10 ? Apakah berarti itu cuman 4 set dengan 10 kali repetisi? Ternyata tidak sesederhana itu.
Banyak yang memberikan informasi bahwa latihan yang benar adalah angkatlah satu macam beban dengan hitungan 4×10. Sebenarnya harus diketahui terlebih dahulu tujuan daripada latihan itu apa? Untuk meningkatkan massa otot? Membuat tubuh lebih kencang (buat yang cewek), atau hanya angka yang dibuat supaya kita mengenal suatu alat dan terbiasa menggunakan alat itu sebelum masuk ke latihan yang lebih intensif.
Saya hanya membahas satu contoh saja yaitu untuk yang ingin meningkatkan massa otot, yaitu, kurangi repetisi Anda dari angka sepuluh, Jadikan sekitar enam repetisi per set. Dan enam repetisi, artinya adalah GUNAKAN BEBAN dimana pada repetisi ke ENAM Anda sudah tidak mampu untuk mengangkat lebih lagi. Jangan repetisi keenam berhenti, tapi kalau ditanya, “misalkan tadi diteruskan sampai delapan repetisi masih mampu ga?” Biasa kita akan menjawab, “ya kalau dipaksa terus sih masih mampu.” Itu artinya beban yang Anda gunakan belum maksimal untuk perkembangan otot Anda.
Beban yang digunakan haruslah semaksimal mungkin sehingga kalau Anda melihat angka 4×10, berarti 4 set, dan masing-masing set gunakan BEBAN dimana 10 repetisi Anda sudah tidak mampu lagi, bukan 4 set dan pada hitungan kesepuluh berhentilah. Karena kalau instruktur Anda menyuruh untuk mengangkat 10x, berarti gunakan beban dimana pada hitungan ke sepuluh tersebut Anda sudah tidak kuat lagi.
Mengenai sesi latihan, disarankan agar latihan tidak lebih dari 1 jam, jadi berlatihlah secara intensif, gunakan repetisi 6 kali per set. Total set yang disarankan adalah 9-12 set per sesi latihan. Kalau satu alat kita gunakan 3 set, berarti total latihan hanyalah 3-4 alat saja. Dan konsentrasikan latihan Anda, jangan sampai misalkan kita ingin dada kita berkembang, terus kita melatihnya tiap hari. Tidak akan berhasil. Tubuh kita berkembang saat kita berada di luar gym terutama pada waktu kita tidur. Ketika di gym, kita menghancurkan otot-otot kita.
Jadi kesimpulannya, berlatihlah seintensif mungkin dalam waktu yang ditentukan, pulang, makan, dan beristirahatlah. Mau ngobrol di gym? Pakai waktu setelah latihan, bukan di antara set. G’luck!
Friday, August 13, 2010
TIPS LATIHAN
8 Ways to Cut Fat Without Realizing It
Dieting doesn't have to mean giving up beer and pizza forever, or eating boring, tasteless foods. You can enjoy your favorite foods with all their flavors and still slim down if you employ these strategies.
20 Ways to Stick to Your Workout
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
And for even more ways to shape your body, check out The Men’s Health Big Book of Exercises. With complete instructions of more than 600 exercises, along with hundreds of workouts and useful tips, it’s the most comprehensive guide to fitness ever created.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
And for even more ways to shape your body, check out The Men’s Health Big Book of Exercises. With complete instructions of more than 600 exercises, along with hundreds of workouts and useful tips, it’s the most comprehensive guide to fitness ever created.
10 Standards to Assess Your Fitness Level
We have a lot of time on our hands, so the other day we looked up "fit" in the dictionary. We read about fit (as in flipping out) and fit (as in what your hat should do) before finally landing on definition number three: "Sound physically and mentally."
Not exactly helpful. After all, it doesn't say squat about how many pushups a man should be able to do. Or how much weight he should be able to lift. Or how fast he should be able to sprint. Which is why we've taken matters into our own hands.
On the following pages, you'll find our definition of fit—10 simple (though by no means easy) things every man must be able to do before he stamps himself "in shape." Says who? Says us.
The good news: If you don't measure up to our admittedly high standards right away, we've given you the tips and training strategies you need to get there quickly. Then you won't need to look in a dictionary for the definition of fit. You'll just need to look in a mirror
Not exactly helpful. After all, it doesn't say squat about how many pushups a man should be able to do. Or how much weight he should be able to lift. Or how fast he should be able to sprint. Which is why we've taken matters into our own hands.
On the following pages, you'll find our definition of fit—10 simple (though by no means easy) things every man must be able to do before he stamps himself "in shape." Says who? Says us.
The good news: If you don't measure up to our admittedly high standards right away, we've given you the tips and training strategies you need to get there quickly. Then you won't need to look in a dictionary for the definition of fit. You'll just need to look in a mirror
Do the Ingredients in Energy Drinks Work?
Apparently, it doesn't take a biochemist to formulate an energy drink. No, according to Starbucks, any guy off the street is qualified. At least that's whose opinion mattered most when the coffee giant recently created the ingredient list for its own concoction.
"There are many energy ingredients on the market, and B vitamins, guarana, and ginseng are the ones our customers are most familiar with," says Ruby Amegah, product-development manager for the team behind the Starbucks Doubleshot Energy + Coffee. Which perhaps in large part explains why the company chose them: It's smart marketing.
Trouble is, by letting consumer research influence ingredient lists, energy-drink companies are helping popularize exotic-sounding compounds that even scientists don't yet fully understand. The approach has worked: Last year, Americans spent $4.2 billion on these supposedly high-octane elixirs. And that's probably why manufacturers haven't strayed far from the best-selling recipe they used when the first energy drinks took off a dozen years ago. It's a formulation that includes a hefty dose of caffeine and sugar combined with smaller amounts of seemingly obscure substances, most notably guarana, ginseng, and taurine.
But do these beverages really energize your body and sharpen your mind? Or should you can the energy drinks for good? To help you separate the science from the sales pitch, we analyzed five key ingredients in the market's most popular potions.
"There are many energy ingredients on the market, and B vitamins, guarana, and ginseng are the ones our customers are most familiar with," says Ruby Amegah, product-development manager for the team behind the Starbucks Doubleshot Energy + Coffee. Which perhaps in large part explains why the company chose them: It's smart marketing.
Trouble is, by letting consumer research influence ingredient lists, energy-drink companies are helping popularize exotic-sounding compounds that even scientists don't yet fully understand. The approach has worked: Last year, Americans spent $4.2 billion on these supposedly high-octane elixirs. And that's probably why manufacturers haven't strayed far from the best-selling recipe they used when the first energy drinks took off a dozen years ago. It's a formulation that includes a hefty dose of caffeine and sugar combined with smaller amounts of seemingly obscure substances, most notably guarana, ginseng, and taurine.
But do these beverages really energize your body and sharpen your mind? Or should you can the energy drinks for good? To help you separate the science from the sales pitch, we analyzed five key ingredients in the market's most popular potions.
5 Easy Steps to Reveal More Muscle
You love lifting. You love the plain challenge and the simple rewards—beating your previous best and feeling a great pump afterward. And maybe you hate cardio. Devoting gym time to cardiovascular exercise feels as if you're burning away hard-earned muscle. But you're not—you're revealing it.
If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work (relax—no distance running involved). Just follow our 5 easy steps to reveal more muscle. You don't need much cardio (15 to 20 minutes twice a week max), and most of what you do need should be at a high intensity, as befits a man with a lifter's mindset. But after a few weeks, you’ll start to notice less fat and greater muscle definition. Consider it the fast track to the body you’ve always wanted—without feeling like a rat on a wheel.
If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work (relax—no distance running involved). Just follow our 5 easy steps to reveal more muscle. You don't need much cardio (15 to 20 minutes twice a week max), and most of what you do need should be at a high intensity, as befits a man with a lifter's mindset. But after a few weeks, you’ll start to notice less fat and greater muscle definition. Consider it the fast track to the body you’ve always wanted—without feeling like a rat on a wheel.
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