Frequently Asked Questions

Q: Can I accomplish a proper workout in less than an hour?
A: Yes! There are actually several 20-minute weight training programs that you can take advantage of that will help you efficiently build towards a better body. The disadvantage to a short exercise session is that you will have to push yourself harder and work with fewer rests in order to get the most out of the workout. However, the shorter session means less concern about muscle failure, making it easier to push the limits of an individual’s physical potential with the timeframe.

During a short workout, athletes should be prepared to find several ways to combine and layer exercises. One method involves the use of supersets and trisets, which call for selecting 2 or 3 exercises utilizing different muscle groups with little to no rest in between. A sample triset would begin with a calf exercise, followed by a shoulder exercise and then a bicep exercise. This gives each muscle group time to rest while the other groups are being worked on.

Compound movements, which work on multiple muscle groups simultaneously, should also be used heavily during a shorter workout. Deadlifts and squats are not only excellent compound movements, but also form the foundation of many of the best weight training regimens.

Q: What is endurance weight training?
A: When we think of weight training, we tend to think of bigger, bulkier muscles. That’s because when you lift heavy weights for a relatively short number of repetitions, or “reps,” you are exercising the “short-twitch” muscles of the body. These muscles are used in sports that involve sprinting or throwing. Lifting heavier and heavier weights results in more mass. This is why sprinters, football players, baseball players and the like have large thigh muscle and obvious bicep development.

The method for using weights for endurance is to lift moderate weights for several repetitions. This approach will work out the “long-twitch” muscles called upon in long periods of physical exertion. For example, when working out leg muscles, choose a weight that you can squat at least 15 to 18 times, with the last 2 to 3 reps feeling quite difficult. And likewise, if working your biceps, choose a moderate weight that you can curl for 12 to 15 times. Repeat 3 to 4 sets of around 15 reps.

Q: What is grip strength training?
A: While many people may not immediately think of involving the strength of their hands in terms of a successful workout, your grip makes all the difference in how efficiently and powerfully you can lift. The hand is comprised of tiny, yet powerful, muscles. These muscles can be split into two groups: those used for opening the hand, and those called upon to close the hand. Grip training can be split into two types of exercises that target each of these muscles groups.

The hand muscles involved in opening the hand are the extensor muscles, and they extend into the forearm. Exercising the extensor muscles will build and maintain forearm strength and increase hand strength in balancing activities. One very simple exercise to work out these muscles is to wrap a rubber band around the fingers and stretch the fingers open until fatigued. It’s important not to neglect the thumbs, so the rubber band should also be placed around the thumb and the other fingers in alternating fashion.

To train the close grip muscles, performing squeezing and pinching exercises are recommended. The most efficient grip strength training equipment to develop close grip strength is a tool most often referred to as a “gripper” or a “handgripper.” A gripper is comprised of two handles connected by an aluminum spring. To train the muscles, simply squeeze the handles together in a series of repetitions and sets.