Concentric Strength Training Perfectly Suited For Newbies

Concentric Strength Definition:

The term “concentric” refers to the action of moving from one position (or phase) to another. An example would be when you are walking down the street and you start running towards your destination.

You do not just run all at once; rather, it takes a period of time before you reach your goal. Similarly, if you want to lift weights, then it means lifting weights in a specific order or sequence.

As you may have already noticed, there are two types of movements that involve moving from one position to another:

1. Eccentric – Movement where the body is forced to move from rest back into a starting position.

When performing exercises such as squats, deadlifts and bench presses, the weight must first be lifted up off the floor and then held in place until the muscles contract and push against gravity again.

2. Concentric – Movement where the body moves from rest back into a starting position.

When performing exercises such as lunges, step ups and dips, the weight must first be lifted up off the ground and then held in place until the muscles contract and push against gravity again.

Eccentric movements require greater force production than concentric movements because they involve using less energy over a longer period of time. Think of it this way, when you do the downward movement of a bicep curl the weight naturally wants to pull your arm down even more.

In other words, your muscles are fighting against gravity (a constant and universal force) in order to move your body from one position to another.

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Benefits Of Concentric Training:

1. Increases Muscle Mass: By lifting weights in a certain order (concentric order), it indirectly causes muscles to tear and repair themselves.

As the muscles tear and heal repeatedly over time, they grow in size and strength. This is one of the reasons why body builders have large muscles.

2. Promotes Bone Strength: It is well known that weight training helps prevent osteoporosis and other bone diseases.

By placing constant force on your bones, it causes them to grow and become stronger over time.

3. Improved Coordination: As you train your muscles to work in harmony with one another, your body learns to move more efficiently.

This is important for athletes who need to improve their speed, power and agility during sports-related activities.

There are a wide range of benefits that are associated with concentric strength training. For best results, it is recommended to seek the guidance of a professional when designing a personalized training routine.

The Most Common Types Of Concentric Training:

1. Isolation: As the word implies, this type of training involves isolating a specific muscle or set of muscles.

Although it is possible to perform an isolation movement using free weights, it is much easier to do with the assistance of machines. While isolation training is good for beginners, it is not recommended for more experienced lifters due to the fact that it does not generate as much force.

2. Compound: Compound movements are geared towards working several muscle groups (or multiple joints) simultaneously.

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For example, the squat is a compound exercise because it involves working your quadriceps, hips and core muscles at the same time. Unlike isolation exercises, compound exercises produce large amounts of force which can be measured in newtons.

There are many different types of compound exercises such as the squat, deadlift, bench press and shoulder press. It is common for advanced lifters to create a personalized routine that involves performing multiple compound movements in a row.

3. Isotonic: An isotonic contraction is a sustained contraction of a muscle that does not change its length.

In other words, the muscle contracts but doesn’t shorten or lengthen. An example of an isotonic exercise is the pull-up (i.e.

while your arms are pulling up, your biceps are sustaining a constant contraction – but not changing in length). Although isotonic exercises are beneficial for beginners, it is considered more advanced to perform purely isotonic movements.

4. Isometric: An isometric contraction is a sustained contraction of a muscle without any movement taking place at the joint.

An example of an isometric exercise is “planking” where you hold your body in a push-up position (i.e.

your arms and back are sustaining a contraction – but not moving). Isometric exercises can be performed at any time and require no additional equipment (however, additional weights or other objects can be used to increase the intensity).

5. Cardio: In addition to resistance training, it is also important to perform some form of cardiovascular exercise on a regular basis (i.

e. running, biking, swimming, jumping rope, etc.) in order to improve your endurance and lung capacity.

For maximum results, it is recommended to perform 30 minutes of high-intensity cardio prior to your weight training routine (and another 30 minutes after you are finished).

Additional Tips:

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1. Listen to your body: Every person responds differently to different types of exercises.

For example, some people may experience pain in their joints when performing squats, while others may not experience any pain at all. If you are experiencing intense pain while performing an exercise, you should stop immediately and consult a professional trainer about how to correct the issue.

2. Take a break: If you ever feel completely overwhelmed, discouraged or are simply bored with your current routine, take a week off from the gym.

You would be surprised at how much better you will feel after giving yourself a break from the monotony of training. Then, once you’re refreshed, create a new routine that is challenging but fun for you.

3. Be patient: It is important to remember that everyone was a beginner at some point in time.

Don’t expect to walk into the gym for the first time and be able to bench press 300 pounds. Building muscle, gaining endurance and losing fat takes time and a lot of hard work.

However, if you put your mind to it and remain dedicated, you can achieve any fitness goal that you set out to accomplish.

4. Always listen to a professional: If you’re working with a personal trainer, it is important to always listen to his or her advice.

A personal trainer has most likely worked with many clients before and will be able to give you the best advice on how to reach your goals as efficiently as possible.

5. Be patient: As you begin to see changes in your body, do not get discouraged if the changes are not happening quickly.

Some people will notice changes in their physique after only a couple of weeks, while others may not notice any changes for months. Everyone is different, so do not expect to transform your body overnight.

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The most important thing is to enjoy the journey and have fun!

In order to achieve maximum results, it is necessary to follow a healthy diet plan in conjunction with an intensive exercise routine. If you want to learn more about creating a healthy diet plan, feel free to look up online for nutrition guides.

Also, be sure to follow these tips:

1. Eat every 2-3 hours.

2. Drink at least 1 gallon of water per day.

3. Never eat anything larger than your palm.

4. Replace dessert with fruit whenever possible.

5. Eat until you’re no longer hungry, but not until you’re full.

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6. Chew each bite of food at least 10 times.

7. Only eat out at restaurants if it’s once a week at most.

8. Cut down on (or preferably eliminate) snacking.

By following these tips, you should be able to see significant changes in your body within a few months. If you’re dedicated to this routine, then you will definitely achieve your goals.

Best of luck!

Sources & references used in this article:

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Tai Chi Chuan to improve muscular strength and endurance in elderly individuals: a pilot study by C Lan, JS Lai, SY Chen, MK Wong – Archives of physical medicine and …, 2000 – Elsevier

Designing, implementing and coaching strength training programs for beginners and intermediate level athletes-part 1: Designing the program by D Baker, AU League, P Team – Strength and Conditioning Coach …, 1998 – Citeseer

Effects of electromyostimulation and strength training on muscle soreness, muscle damage and sympathetic activation by A Bean – 2015 – Bloomsbury Publishing

Hormonal responses from concentric and eccentric muscle contractions by D Moreau, P Dubots, V Boggio… – Journal of sports …, 1995 – shapeamerica.tandfonline.com

Effect of different pushing speeds on bench press by RJ Durand, VD Castracane, DB Hollander… – … in sports and exercise, 2003 – academia.edu

Aspects of strength training in athletics by J Padulo, P Mignogna, S Mignardi, F Tonni… – Int J Sports …, 2012 – researchgate.net

Practical guide to ICP-MS: a tutorial for beginners by G Tidow – New Studies in Athletics, 1990 – Citeseer