Posted by Chad Anderson CSCS on December 1, 2008 under General Fitness, Strength Training | 
There still seems to be some confusion regarding this topic, so I just wanted to post a quick blurb about breathing technique during resistance training. Your breathing pattern should look like this:
- Breathe In: During the eccentric phase. The eccentric phase is when the muscle in lengthening. For example, during the bench press you would breathe in as you are lowering the bar.
- Breathe Out: During the concentric phase. The concentric phase is when the muscle is shortening. For example, during the bench press you would breathe out as you are pressing the bar off the chest to the starting position.
- Avoid: Holding the breath during a full repetition or multiple repetitions.
To simplify the above, just remember this: Breathe out during the hard part of the movement; breathe in during the easy part of the movement. Under some circumstances, advanced breathing techniques may be used. However, this is all most people will need to remember.
Posted by Chad Anderson CSCS on January 16, 2008 under General Fitness, Strength Training |
Throughout the years I have come to notice a heavy reliance on resistance machines by the general population as well as personal trainers working with “new exercisers.” The logic behind this is that free weights require a certain level of coordination and skill to perform. Therefore, it is easier for people who are new to resistance training to jump on a machine and learn the movement than it is to learn a free weight exercise. The idea is to move them through a progression of machine movements (bilateral to unilateral) to free weight/bodyweight movements. But is this approach optimal or even necessary? I don’t believe so. In fact, I recommend the exact opposite. Read more of this article »
Posted by Chad Anderson CSCS on December 13, 2007 under General Fitness, Strength Training |
One of the fundamental principles of exercise prescription, specifically resistance training, is the principle of exercise order. Which exercises do I do first? Which do I do last? Does exercise order really matter? From personal observations in the weight room, it would seem to many it doesn’t matter. However, if you want an effective exercise program you must consider the order of the exercises. Read more of this article »
