A common misatake among many. According to some “experts” overtraining is a mistake amongst all. Others will tell you its merely imposible to overtrain. Clearly the line sits somewhere between the two extremities, and as with every matter concerning the human body, crossing that line is different for every individual. Here are some indicators:

Energy Levels- One of the most common and embraced benefits of working out is increased energy! Sure, maybe not RIGHT after your workout are you gonna feel at your greatest, but during your regular moments throughout the day you should feel more “alive”! When you wake up in the morning, arrive at work, cook dinner…these are some of the moments during which you may, or should, be feeling like you have an extra hop in your step. Be careful, though, not to mistake low energy levels as a result of overtraining when in actual fact you could be just plain ol’ lazy! As you advance in your fitness, you will discover your body and be able to distinguish between the two.

Strength Gains- Pretty simple…. If you’re training for strength, you ought to be getting stronger. If you’re not getting stronger, there’s something you’re not doing right. Overtraining could be that “something”. Ensure your muscles have enough recovery time both inside and outside of the gym.

Bodyweight- You can look at this from two angles. If you’re training to build mass, and….you’re not building mass!, you could be overtraining. Take your time using progressive overload, but don’t OVERload. You’ll tire your muscles out to fast, and they’ll need much more time to recover and progress. If you’re training to lose weight, and….you’re not losing weight!, you could be overtraining. Again, take your time. You’re body needs to be tricked into losing weight. You’re body tends to “fight” whatever change you’re trying to give it. If you train to hard, or diet to hard, you’re body will say “f@ck off!” and try to hold on to whatever it is you’re trying to deprive it from.

Speak to your personal trainer to find out if you’re on the right track to your fitness goals, and look for the proper signals that indicate you are training at optimum intensities.

Vancouver Personal Trainer Virgil Isaacs- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Most common treatments for tennis elbow include taking anti-inflamatory drugs (asprin, ibuprofen, etc.),  rest,  cooling after use, heating to relax muscle and compression bands to relieve tensions on the tendons.  Rehab for tennis elbow involves stretching, strengthening the affected tendons, and massaging the injured tissue.

Vancouver Personal Trainer Eric Walker- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

I am sure that everyone who is reading this article knows someone who has or had a rotator cuff injury. Injuries to the rotator cuff are common among athletes in sports that involve throwing, swinging and overhead movements.   The most common injuries are impingements, pulls and tears.   Mild to moderate injuries can be treated through the R.I.C.E. (rest, ice, compress, elevate) method and strengthening exercises while more severe cases may require surgery. These injuries can last for years if untreated but with proper intervention a full recovery can take place in a matter of weeks.

If you are experiencing weakness or pain in your shoulders in or outside of the gym, talk to your personal trainer about possible rotator cuff injuries. Also speak to your personal trainer to discuss proper warm up techniques for your rotator cuffs before performing strenuous exercise.

Vancouver Personal Trainer Eric Walker- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Your biceps brachii is responsible not only for elbow flexion, but for forearm rotation –  supination (palms up) and pronation (palms down). When performing your bicep curls, try grasping the dumbell towards the outside of the handle. With the majority of the weight now on the inside of your palm, your biceps brachii will be working not only to flex the elbow but also to keep the forearm supinated (to keep your palms up). Try doing this while sitting on an incline bench so your arms hang behind your body, putting more stress on the long head of your biceps, and you’re well on your way to flexing with conviction!

Some other ways to target your biceps the same way are to do supinated cable curls with a rope instead of a bar. Again, try doing this while sitting on an incline bench, and you’ll be cocked and locked, ready to fire! BOOM!

Vancouver Personal Trainer Virgil Isaacs- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Your abdominal region is a fairly complex muscle group. As of such, your training routines for them should be just as complex. There are 4 different groups that make up the entire abdominal region, and targeting all of them will bring about the best definition in your core.

The rectus abdominus is the top layer. It is the group we all know very well by sight because it gives us that washboard look (ideally). However, underneath that is something not everyone is so familiar with: our transverse abdominus. It is a sheath like layer that holds everything in place, drawing your rectus abdominus towards your spine, and helping you “suck it in”. Running along the sides of your torso are your internal and external obliques, and they allow you to twist, rotate, and bend side to side.

When training your abs be sure to target all of the individual groups, and in order to save time in the gym, do them simultaneously using compound movements (ex. Sit-up & Twist, and the Jack Knife). Treat your abs like any other muscle group when training them. 15-20 reps is ideal for abdominal routines, as well as is training them 2-3 times a week. Speak to your local personal trainer to develop your own personalized abdominal routine, and feel free to share some of your own thought and practices on abdominal training.

Vancouver Personal Trainer Virgil Isaacs- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com