Why are dips harder than push-ups?
Dips and push-ups are both bodyweight exercises that are often used to build upper body strength. However, many individuals find dips to be significantly harder than push-ups. Understanding why and determining which exercise is more productive is essential for your fitness journey.
Weightlifting at a Young Age: Pros, Cons, and the Right Approach
The appropriate age for a child to begin a weightlifting program is generally around 7-8 years old. However, it's crucial to note that this age can vary based on individual factors, including physical maturity, emotional readiness, and proper supervision. Children should only engage in weightlifting under the guidance of qualified coaches who specialize in youth training.
6-Week Golf Strength Training Program: For muscle groups that are crucial for increasing your driving distance in golf Part 2
Welcome to your 6-week golf strength training program designed to enhance the crucial muscle groups discussed in our first blog post. This program, integrated with our 4OUR Golf Fitness Training, will help you increase your driving distance and overall performance on the golf course. Before we delve into the program, let's begin with a warm-up routine of dynamic stretches to prepare your body for strength training.
Will weightlifting have a negative affect your joints once you are over 50 years of age?
Strength, mobility, and fitness know no age limits. If you're over 50 and looking to increase lean muscle and strength while maintaining joint health, you're in the right place. Atlas Performance Training has crafted a 6-week program that prioritizes joint mobility and resistance training to empower you to become the hero of your fitness journey.
What muscle groups are crucial for increasing your driving distance in golf? Part 1
Are you looking to send that golf ball flying farther down the fairway? While golf may not appear to be the most physically demanding sport, it relies heavily on specific muscle groups to maximize your driving distance. In this blog post, we'll explore the key muscle groups that are crucial for increasing your driving distance in golf and how our 4OUR Golf Fitness Training Program can help you achieve those extra yards.
Can you still Lift heavy weight if you’re overweight?
Being overweight often comes with concerns about joint health, mobility, and the effectiveness of workouts. Many individuals are hesitant to incorporate heavy resistance training into their routine, fearing that it may not be suitable or safe for them.
Starting at 40: Your Journey to a Remarkable Physique
Is it too late to start working out at 40? Not at all! In fact, it's the perfect time to embark on your fitness journey. In this blog post, we'll provide you with a comprehensive 6-week plan of action that focuses on nutrition, complete strength training, and the top five exercises and meals to promote fat loss and lean muscle gain.
Lean Muscle Hacks: Fast-Track to Fitness Success
Building lean muscle requires a balanced approach that includes both nutrition and strength training. In this blog post, we'll provide you with a 6-8 week nutrition and strength training program designed to help you build lean muscle effectively…..
Strength Training Frequency for Weekend Warrior Golfers
Greetings, golfers! You're likely eager to enhance your golf game and increase your driving distance. In our previous posts, we've covered essential muscle groups and provided strength training exercises. Now, we'll address a common question: How often should weekend warrior golfers engage in strength training to see improvements in their drives?
"Fitness Center 'Don'ts': Common Mistakes to Avoid"
In today's fast-paced world, finding time for exercise can be challenging, especially for busy professionals and remote workers. However, with a well-structured workout plan that fits into your daily routine, achieving your fitness goals is entirely possible. In this blog post, we'll provide a workout schedule tailored for individuals with tight schedules, allowing you to work out 3-5 days a week for 35-45 minutes per session. We'll break down each training session, focusing on resistance training, and provide exercises for the upper body, lower body, and total body workouts.
Strength-Building Tips for Golfers Without Gym Access
Hello, golfers! We understand that not everyone has access to a fully equipped gym. However, that shouldn't deter you from improving your golf game through strength training. In this blog post, we'll share some effective strength-building tips for golfers who don't have access to a gym…
Gaining Muscle and Getting Shredded: The Power of Nutrition
Balancing muscle gain and fat loss can be a complex task. Many individuals struggle to understand how their nutrition habits can support their efforts in the gym. Our targeted member avatar seeks guidance on optimizing their diet for maximum results.
Six-Pack Abs in 6 Weeks: Nourish Your Way to Success
It's time to turn that dream into reality. In this blog post, we'll provide you with a complete nutrition and exercise program that focuses on developing and maintaining those coveted six-pack abs. This program includes a 7-day nutrition plan, meal ideas for breakfast, lunch, and dinner, a grocery list, recommendations on alcohol consumption, and an 8-week strength and cardio exercise training program.
How to Maintain Wellness and Self-Care Goals
8 step to help you create a plan of action to manage you Goals
With the hustle and bustles of our busy days, it's not always easy to take care of ourselves. But now, there are tons of wellness goals you can achieve with just 10 minutes per day, like eating healthier or getting more exercise throughout your weekdays……
Maintaining Your Health at an Older Age
As you’ve grown older, you may have noticed that things don't feel the same as they used to. You might not have as much energy, and you might want to change things in your life that don’t benefit you anymore. Don't worry; there are several ways to reinvigorate your health and improve your mood….
The New and Old Smarter Cardio Training of the 21st Century....
The goal of any training program should be to develop these energy systems and “train” them to produce the energy in an efficient manner during practice and competition so that energy is readily available to the muscles during physical activity. All three energy systems are interdependent of each other, but in most situations, one energy system or a combination of two of the three is required to make things happen. This goes into the concept of performance-specific training and how to create training programs that are designed specifically to produce improvements in muscular endurance, cardiovascular fitness, and improvements in speed and power of the individual….
Build a Stronger Kid: Lift and Learn
There is an age old question that goes back as far as I can remember, I tried to find out where or who came up with this myth and google failed to give me the definitive answer. But that is not important, what is important is that we are going to look at the benefits of learning to lift by briefly looking at the process of LEARNING to lift weights, which is based on two important principles. The first principle is developing the young person’s Relative muscular strength, which learning to perform basic bodyweight movements like a push-up, bodyweight squat, and lunge Pull-Ups, etc. with proper form and body control. In developing youth strength training programs for beginners exercises should in my opinion be limited to the use of specific types of resistance equipment like dumbbells, rubber bands, and tubes, with minimal intensity (lightweight) after they have learned how to properly execute the basic exercises that improve their Relative muscular strength. Developing relative strength varies and depends on the commitment of the individual youth, and their parents. After a solid foundation of relative strength has been developed, start developing their Absolute muscular Strength. This is when Free weights and resistance machines are added to the training program, examples of Free weight movements are……
Body Composition: Body FAT Mass v.s. Lean Muscle Mass
I can speak from experience as a trainer and former college and professional athlete that recording and tracking your body composition during training can improve your results and give you the blueprint to reaching your goals even if you fall off the wagon and regain that extra 20 - 25 lb over the holidays or on a vacation. There are 4 ways body composition can help improve your training experience along with your health in general, but only if you are looking for a long-term solution and not a quick fix plan that will leave you 30-40 lb heavier and wondering what happened. These are the 4 reasons you should be using body composition to improve your training experience………
YOU CAN'T BE SOFT YOUR WHOLE LIFE
Every time I got the chance to go in there on my weekend visits I would try "lift" weights (was lucky I didn't lose a toe). Then my dad moved to Chicago and my lifting weight days were over as far I knew it.
Fast forward to 1988 my sophomore year of High School after football season I meet a 5'10 280 lb Italian guy named Raul Denotti, he was a bodybuilder and part-time volunteer football coach. It was in the weight room talking and "working out" which was basically doing curls and triceps cable extensions in between sets of talking…..
Energy System Development Series
Whether you are a high school athlete looking to gain an edge on the competition in your offseason/preseason training program or a weekend warrior training in your spare time for an obstacle race, marathon, or an adult athletic league, or trying to lose those last 10 - 15 lbs of holiday weight, the old way of improving your physical performance and condition has changed. Enter the phrase Energy System development (ESD) training. ESD training should be the foundation of any training plan to improve your performance; it could be the difference between competing at a high level or coming up short in a game. In order for muscles to contract and produce movement ATP (adenosine triphosphate) must be present. The body’s energy system is responsible for converting ATP to a usable form of energy called ADP (adenosine diphosphate). ADP can be produced using three energy systems: