It’s time for another weekly installment of The Weekly Roundup: The Things That Didn’t Suck.  Each week I’ll feature 3 awesome articles that I read during the week that I feel everyone can benefit from, then some random highlights and lowlights from the week for some extra news. Each week you can expect to get quick access to impactful info and learn something new. A lot of stuff on the web just sucks – but not this stuff! Want on the list? Submit your best stuff to justinochoa@pacefitnessacademy.com!

Top Articles

How to Breathe When You’re Lifting Heavy

Sneak Peek:

“The fitness industry has examined breathing patterns at rest or when a person is doing a physical activity, like walking or jogging, and they’ve tried to translate those mechanics into strength training,” says Joel Seedman, Ph.D., exercise physiologist, athletic performance specialist, and owner of Advanced Human Performance in Atlanta, GA.

“Problem is, even at rest, aerobic work relies on oxygen, while lifting is an anaerobic activity.”

Written By: Brittany Smith, Joel Seedman

Published By: Men’s Fitness

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Hypertrophy-Stability-Motor Control Continuum

Sneak Peek:

When we begin to look to hypertrophy, this point is greatly exemplified. Hypertrophy in its essence means bigger muscles. There are a few major contributing factors to hypertrophy – mechanical tension, muscle damage, and metabolic stress. Due to the factors that influence it, we can chase down a hypertrophic stimulus through a variety of methods and exercises.

Stability is the capacity to resist change. When we are discussing stability and humans, we are usually discussing a neuromuscular factor that is heavily regulated by motor control. This is a very important concept for many reasons, but in regards to hypertrophy it relates highly to mechanical tension. In order to get a good hypertrophy stimulus, we need to create sufficient mechanical tension – which can be greatly swayed by stability/motor control.

There are two main ways stability influences mechanical tension. When a muscle goes to contract, the nervous system has a great deal of input coming in and if it perceives danger, level of contraction can be limited. The second way, not often discussed, is if a muscle is attempting to contract but the insertion points for it to pull from are not sufficiently stable, due to a lack of motor control, then we can see a limited production of force. This is where exercise selection and goals begin to interact more.

Written By: Sam Spinelli

Published By: DeanSomerset.com

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Exercise For Grown Ups

Sneak Peek:

Narrowing your focus when your time and energy is limited will at the very least keep you, your waistline and the scale happy. No matter how busy you are, you should always dedicate some time to exercise.

Here are a couple of examples of time-saving trainings (gym and home) that I’ve used in the past when time is limited but I still want to eat ice cream guilt free.

1a. Pushups 10 reps (Can be done on knees or on an incline surface)

1b. Inverted rows 10 reps

1c. Kettle bell swings -20 reps

 Rest one minute after each circuit and do five circuits.

1a. Dumbbell shoulder press 10 reps

1b. Dumbbell bent over row 10 reps

1c. Goblet squats 20 reps

 Rest one minute after each circuit and do five circuits.

1a. Pushups – 10 reps

1b. Side planks- 15 seconds each side

1c. Bodyweight squats 20 reps

Rest one minute after each circuit and do five circuits.

Written by: Shane McLean

Published by: TonyGentilcore.com

Read Here

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