Summer beach bodies are made during the fall and winter, which means it’s the perfect time to kick your fitness regime up a notch. We turned to some of LA’s top trainers for their advice on how to weight train properly. Read on for their tips.
"Don't be afraid to ask for help, directions, or instructions. It seems we are all often too proud to ask as if we don't know something. Set an intention before arriving to the gym and have a plan so distractions won't get you off course. Set short-term, achievable goals so you have a reason to feel accomplished. And above all else, smile more and don't take yourself too seriously. You might even meet a few incredible people along the way and make some great connections."
"At The Studio (MDR) using the Lagree Megaformer, we focus on targeting the core and lengthening and strengthening the entire body, while maintaining low to no impact on the joints. The combination of various exercises that we teach increase flexibility, balance, stability, muscular endurance, cardiovascular endurance, and strength training. With every exercise we do there is a built-in stretch. Not only does having a strong core improve your posture and protect you from back pain and strains from weight lifting, but moving as a single unit with proper alignment will help you lift, push, and pull things more easily.”
"The king of all workouts that I always circle back to is called GVT (German Volume Training). The key to GVT is own the negative. You do 10 sets of 10 repetitions of one exercise per muscle, with a negative to a four second count. It should feel challenging, but doable for the first couple of sets. I usually do two muscles a day like this and follow the two main sets of 10 by 10 with an additional exercise for each muscle using a traditional three sets with 12 reps per set at a normal controlled pace."
“Get yourself a foam roller and roll out those lats! The lats (latissimus dorsi) comprise the sides of your back and attach up into the arms, and are therefore extremely tight on most people—whether they work out or not. In fact, tight lats mean weak pull-ups/chin-ups, bench press, and overhead work. After all, tightness and weakness go hand in hand, and poor mobility leads to poor activation. What does this all mean? Underdeveloped pecs, shoulders, biceps, and triceps.”
"When the goal is hypertrophy, lift heavy, essentially 85 percent of your maximum, and limit reps. Try doing a stack program of eight reps, followed by 6-6 and four at maximum weight. In order to achieve a lean, athletic body, lower your weight down to around 65 percent and increase your reps to 12-15. Also, while leaning out, incorporate full body workouts into your routine.”
“You are more susceptible to injury if your form stinks. Even though the weight training apps are a great information source, they can't correct your form. Don't be afraid to change the tempo. I love doing this with my clients. For example, when my client reaches that strength plateau, and they are trying to push through, I will do negatives for a week.”