| 07/07/2016 | 0 Comments More
Over-Reach Training

Over-Reach Training


The promise to visit a gym is for many a promise never kept, excuses of lack of time due to work and family life.  But all too often I find even the minority regular gym goers who would miss their own wedding to get a gym session in don’t use their training session effectively.

Successful training is largely about a positive stimulus, which will cause the body to adapt and get stronger.


When it comes to weights, I often see guys doing 3 sets of 8-12reps and rarely see them increasing the weight.  Over-Reaching helps to push you and give you positive gains.  For example where normally a gym goer will do say 3sets of 10reps of bicep curls with 10km.  Instead of reaching 10reps all the time on the 3rd set, this is the moment where you should be over-reaching.  If you reach 10reps on the 3rd set you should increase the weight.

Recovery Time:

The flip side of Over-Reaching is that you need to recover in between.  Its common for the minority regular gym goers to skip rest and over train which will stop potential gains and prevent them from ever reaching their full potential.  Sleeping, eating and relaxing are all as important as the training itself.

Slow Down:

I often see guys throwing free weights around like they are toys.  Throwing weights around like this makes lifting easier, involving more muscles to lift the weight.  By slowing down the lift, you isolate the muscles you are looking to work with that specific exercise.  If you want to over-reach then you really should slow the action of the lift.  A good rule of thumb is to lift in 2secs and lower in 4secs under control.

Lift to Failure:

Mix it up…  Instead of sticking to the normal reps and sets stopping at a certain number, try working to failure.  Each set push yourself to failure where you can’t lift another rep.  If you do go down this road and method of training, then start with a warm-up set with a lighter weight.

Run Up Hill:

If you run outside, your muscles force your limbs to propel yourself forwards and upwards.  But running on a treadmill makes your muscles focus on an upward force.  The bulk of your body is stationary, by adding an incline to the treadmill your muscles are forced to add a more forward propulsion as a means of stopping your body sliding backwards with gravity.  I would advise if you regularly train on a treadmill then add an incline of 2%.

Interval Training:

Interval training is the ticket to superior cardiovascular performance.  If you usually workout at a steady pace, you work in the aerobic zone.  Using interval training pushes your body out of the aerobic zone and into the anaerobic zone where you train without oxygen.

Interval training involves alternating of hard and soft intensities of training levels.  The intervals help to focus you and your training session, making you work harder than usual and helps your body to over-reach.

 Drink Fluids Regularly:

I often write about the huge importance of drinking fluids regularly to help your body work more efficiently, whether its helping you to detox, lose weight or stay more mentally focused at work.  Staying hydrated by drinking more fluids regularly will also help your body perform at its optimum during your workouts.

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Category: Fitness Advice, For the Trainer

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