This weeks episode of Made Fit TV, Jennifer shows you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there!
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Hi welcome to MadeFit TV. I'm your host Jenifer DiDonato and this is episode 86. We’re getting up there, really excited, just a few more to go until that big 100. Well May Fit TV is everyone’s source for health and fitness information and entertainment. We’ve been around for almost two years, we’re really excited because we like to bring content that is entertaining, it’s convenient and it’s easy to follow that can make a big impact, big changes on your exercise and your nutrition so you can see results. A lot of times it gets so lost in the gimmicks, lost in the mix and we want to give it to you straight. And thank you for everyone who joined us very Saturday at noon live on MayFitTV.com. There’s a link that you can click on right on the right side. It says, join me live chat. Answer all your questions after it. So thanks for al you guys. We’ve got a great community so you guys can definitely join in. Always want more people to join in. So welcome! Today’s episode is advanced weight training techniques. There we go. So, the basis of this is not just for beginners. It’s not just for people who are doing more advances. This is for everyone. What I want to do is show you guys a technique in order to make sure that: a) You're weight training to get the correct gains that you want to gain. The things that you ant to accomplish when you are going through with months and months of training. I'm not talking about the competition, I talking about anything intense here. I'm talking about to see results. And so when you're weight training, there are typical breathing, typical tempos that you have to follow in order to make sure that you're getting more bang for you butt and when you're actually putting in the work. If you’re going to spend the time and go to the gym, you want to make sure you're doing it right or even doing the videos at home. You want to make sure you're getting the most out of it. b) And also this is also going to teach those of you who have made a hit of plateau or those of you that maybe are a little bit more advanced in your training to kind of bump it up, to get out of that plateau and to see more results and kind of mix things up. It’s always been mixing this up. So let’s get started, okay? I want to show you guys first of all if you're strength training, wonderful. Resistance training using the weights, you have to make sure that you're breathing properly. I always tell you guys you want to exhale on exertion and you ant to inhale on the concentric. So basically you just want to take a big breathe before you rep and then you want to exhale, whether it’s pulling, pushing, whenever you're going against the weight. Now, a typical tempo that you want to follow when you are strength training, I'm going to show you from a chest press point of view. This is something you want to implement for all movements that you're isolating your muscles. You want to see a tempo of about three-zero-two. I know you're thinking what is that? I'm going to show you. This is just a typical chest press. All right I'm going to come down on the ball. I have my weight. Now, what you want to do is you want to start with the weight up, okay? Now, the three is counting three tempos, three beats down. [Demonstration] No rest, [Demonstration] So that’s what the three-zero-two comes from. So you want to think of this whenever you are strength training. This is standard rep tempo to focus on to make sure that you are getting the gains that you need to get. You want to make sure that you are working the muscle, you're challenging because if you're doing it too fast, too light of weight, you're not getting the most out of it. You want to make sure that you are letting the muscle contract, all the muscle fibers working. So we’re going to try that again. [Demonstration] Okay, I'm going to show you also with the squat as well just so you can kind of get the hang out of them, how it would work with other movements as well. So we’re getting out dumbbel
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