“The stimulus to put on muscle that won’t be beneficial for running is much higher than people realize, and unless you’re either lifting relatively heavy and frequently and/or eating a hyper caloric diet, you’re unlikely to put on muscle,” says Joe Holder, USATF-certified running coach, Nike+ Run Club coach in New York City. “Just think about strength training one to two times a week, focusing on compound movement patterns, such as a lunge or squat, and shoring up the areas that could lead to increased injury if they are weak, like the hips.”
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest—that is, the first contest where the entrants were judged solely on muscularity.[13] In 1980, the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish, who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. It documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.
If you have little experience of weight training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need not be done in a squat rack or power cage with the big bar and free weights to begin with, although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar barbells or a Smith machine can provide reassurance for the beginner. The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon.
In fact, runners need weight training even more than you may realize. “Strength work accomplishes three big goals for runners,” says Jason Fitzgerald, USATF-certified running coach, founder of Strength Running in Denver, Colorado. “It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency.”
Avoid overtraining. Listen to your body. After bad form, overtraining is the most common mistake I see in the gym. If you find you are losing enthusiasm for your work outs, if you are constantly tired, if your progress has slowed or stopped, it's time for a break. If you have been training consistently, I recommend taking a week off every two to three months. You will return to the gym reinvigorated, renewed, and rested. You will not lose strength in one week. Even after a month off, chances are you will surprise yourself by returning to the gym stronger than when you left. Following a break is the ideal time to modify your training program.
Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)
This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.
Before hitting the sack, snack on a combination of slow-digesting casein protein and healthy fat. Casein coagulates in the gut, ensuring a steady supply of amino acids to slow catabolism as you sleep. About 30 minutes before bedtime, have 20–40g of casein protein powder or one cup of unsweetened low-fat cottage cheese (a stellar casein source) mixed with two tablespoons of flaxseed oil or one to two ounces of nuts or seeds.
Of course, cardio is an important part of fitness too, but the benefits of strength training are major. Strength training helps build muscle, and lean muscle is better at burning calories when the body is at rest, which is important whether you're trying to lose weight or maintain it. It also helps strengthens joints and bones, avoid injury, improve your muscular endurance, and will help you give it your all during your other workouts, whether that means setting a new PR if you're a runner or pushing (and pulling) a little harder with your legs during your favorite indoor cycling class.
The military press is similar to the shoulder press but is performed while standing with the feet together. (It is named "military" because of the similarity in appearance to the "at attention" position used in most militaries) Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright, and is thus a more effective compound exercise.
When lifting it is essential to focus your mind completely on the muscle group you are attempting to work on. This makes sure that you are actually using the target muscle to lift the weight rather than accessory muscles or even momentum. This skill will develop with time, and as you progress in making that mind to muscle connection, your workouts will become much more productive and efficient.
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