Performance Training to Look Better
By Detric Smith
Performance training for improved looks is a concept that seems to get lost
behind the dozens of magazines that promote your favorite bodybuilder and the
supplements they’re trying to sell us. However, it can also be used as a means
to improve the way you look (along with the proper diet and lifestyle of
course), not just the way you perform in your given sport. You might think that
you should copy your favorite bodybuilder to look like your favorite
bodybuilder, but this isn’t the case.
There are many questions you need to consider when choosing the program that is
right for you:
· Do I have over 6–7 hours per week to devote to training?
· Am I training so hard that I need a full week to allow my biceps
(or any other body part) to recover in order to improve from my last workout?
· Without using what these bodybuilders use, can my body handle the
amount of volume that these bodybuilders can handle?
· Do I need to devote an hour to my triceps? Or can I devote this
time to bringing up a weakness that can help with an injury I have?
Our bodies are built to perform, and they need to be treated that way. The
following are some changes that you can make to your program to start seeing
results that will carry over into your life in the form of improved looks,
reduced injuries, and better performance.
· Developing single leg strength is crucial to developing
performance and the way that others see you. I’ve seen many men ignore single
leg work as something that is only needed for females. Men who take the time to
develop their glutes, quads, and hamstrings through single leg work will enjoy
the benefits of decreased injury risk, improved power output, and increased
attention from the females who (believe it or not) notice more than a man’s
muscular chest and biceps. The addition of split squats, step-ups, and lunge
variations will go a long way in developing your lower body.
· With exercise selection being the most important component of
program design, it is crucial to choose multi-joint exercises. Performing
exercises such as squats, deadlifts, military presses, and the bench press with
correct technique while adding a little more weight to the bar each week will
lead to your quickest results. Multi-joint exercises allow you to hit multiple
muscles at once. When you focus on these exercises, you will no longer need to
spend countless hours with single joint exercises and machines. The time you
save can be devoted to the many other aspects of a successful program.
· Training your core like an athlete will not only allow you to
expose your abdominals (if you’re lean) but will help prevent injuries, improve
posture, and improve power output. Try replacing your crunches with some
stabilization (bridges and side bridges) and rotation work to feel the
difference.
· Another aspect of training that seems to get lost with most
bodybuilding programs is recovery, which can be seen in what you do before and
after lifting and cardio. Attention must be given to improving mobility and
stability with a warm up that includes movement preparation and soft tissue
work. Static flexibility work after your session is a must and can also be of
benefit for some lifters before the session. Recovery work will allow you to
push yourself that much harder going into the next session and over the long
haul.
Go back to the questions asked above and take a look at what you are
currently doing. If what you are currently doing isn’t working, it may be time
to change your program with a goal of improving performance.
Detric Smith, CSCS, USAW, ACSM-HFI is a graduate of Virginia Commonwealth
University and is available for training in Williamsburg, Virginia, and the
surrounding Hampton Roads area. He can also be reached for program design
services through his blog at
trainingresults.wordpress.com/.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
