5 Random Weight Training Tips (#1)
by Nizar Abu-Hamdeh
Beginners, Training Programming, Lower Back Training, Technique, and Rotational Power
1) The Russian Twist is an excellent exercise for developing flexibility of the midsection and strength / power of the abdominal rotational muscles. Furthermore, it duplicates the shoulder rotation seen in many throwing and hitting actions. As for example, baseball and golf hitting, hitting a spike in volleyball, and in throwing the discus, and shotput. The rotational power developed is also important in the martial arts, boxing, and in contact sports such as football.
2) When writing the set and rep schemes, consider exercise complexity and the number of muscles involved. For some exercises, excessive repetitions may lead to poor form and technique and incorrect motorlearning. An example of a relatively complex exercise is the power clean. Apart from the fact that it generally doesn't make sense to do 20 + repetition power cleans, small muscles involved in the movement would tire out while others would still have energy, causing changes in lifting technique.
3) The back raise is more effective for isolating the lower back than the back extension. In the back raise, the hips are positioned directly on the padded bench so that the bending occurs at the waist and not at the hip joints. Thus, the lower back muscles are forced to move the torso during the execution of the exercise without assistance of the glutes maximus and hamstrings. In the back extension, the hip joints are free to move which takes recruitment away from the errector spinae and puts more stress on the hamstrings and gluteus maximus.
4) The best way to improve all athletic abilities is to optimize movement technique and the physical qualities (strength, power, etc) behind that specific movement. When performing a skill with poor technique, forces are wasted. When technique is correct but the physical qualities are not well developed, the movement pattern is economic, but not as forceful and fast as it can be.
5) One set per exercise is usually enough for beginners to make progress because of their low training age. When we talk about training age, we don't necessarily mean chronological age. An 18 year old could be considered advanced while a 40 year old could be considered a beginner. Training age is about the actual training experience.