Schrader Fitness

When you are developing your body and building muscle and strength make sure to balance your exercises to put the same load on the back as you do the front so as to not over develop one over the other that will cause postural problems

So many times I here it’s to hard to grow muscle after 60 . Well I’m here to tell you that isn’t the case. You just have to be prepared to do what it takes to make it happen.
If you’re over 50 / 60 and growing muscle you are actually reversing your biological age by years. And make no mistake if you aren’t growing muscle you are definitely losing it .
So it’s a choice how do you want to age fit and strong or old and frail

What a great way to max out your strength and hypertrophy gains. 4sec up 4sec hold and 4sec down for as many reps as possible muscle

Reaching higher levels in strength allows you the ability to expand your repertoire of exercises to include more muscle groups at the same time . Like in this elevated atomic push-up with a 20kg vest . Builds huge amounts of strength and muscle definition

As you get stronger it’s important to keep challenging yourself in both load and stability. Weighted ring push ups are a great tool as you can add a push plank into the movement bring ing shoulders and core into the same exercise

Doing compound exercises, which means more than one muscle group per exercise, produces extra benefits, it strengthens your central nervous system, develops whole body movement connections, which enables you to perform complex movements with relative ease. And overall body physique

I constantly meet people that have been training for several years and in most cases up to 4 times a week. With little or no results to show for their time and effort. Exercising isn’t enough you have to do each rep of an exercise correctly to get any real benefits from doing it. And unfortunately it means holding the correct form and moving at the right pace to stimulate muscle growth and if you’re not coming as close to failure as you can then you are pretty much just wasting your time. Outside of your comfort zone are where real results lie

Unfortunately life sometimes doesn’t go the way you planned. Then bang just like that you have a torn rotator cuff. Well what do you do do you put it in a sling and rest for 6 months and allow every other muscle group atrophy while you heal.Or do you do an active recovery and keep everything else strong as the one torn muscle heals . It has always been my philosophy to actively heal injuries so as to not loose what you have worked so hard for. All you have to do is find what exercises you can do without pain and keep your body strong which will accelerate your healing of the damaged tendon as well

Perceived effort.Every time you get off the couch and exercise you’re doing good things for your body . But that’s where you also separate those that get amazing results in muscle growth and strength gains. And those that just don’t seem to get past a certain level .Training is great but what are you training for , to try and stay at the same level or Improve your level consistently.That all depends on how much effort you put into each exercise, the more effort the greater the gains using good form .Side effects of more effort , soreness in the muscles for the next coupleof day’s , thats called D. O. Ms Delayed muscle soreness. If your getting DOMs then you are improvingOther side effects , Stronger , Better Physique, strengthening of the heart, and lung capacity Strengthening your central nervous system.No DOMs you stay the same as before your workout . Yes you get vascular circulation, your heart works a bit harder but not hard enough to improve its current level. Your working tendons and joints and you will feel better for doing it . But improvement is minimal.So for that little extra effort in the same exercise you get a lot more gains for the same amount of time training

Everyone can exercise, but real results come from how you do each and every rep . Smooth and with purpose on the power stroke, slow and controlled on the return stroke or eccentric phase .2nd is range of motion if you can stretch a muscle before you load and contract you will get a lot more out of each rep .3rd is load matching the right amount of load so you can perform the movement in good form coming to max out by the desired number of reps yields the best result with the least likelihood of any sort of injury to joints or ligaments .