Muscles in motion

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Have you ever seen anyone follow a ''bodybuilding'' style of training? I have, heck I used to do it myself. You look on bodybuilding.com or read every bodybuilding magazine you can get your hands on looking for the latest tips from your favorite bodybuilders and try the latest workouts from whomever. I'll admit it's fun and exciting and the idea of being big and strong like them can be appealing to many.

Now I'm not about to go into a rant criticizing anyone who follows that kind of training, but I want to introduce you to something called movement pattern training. It's a style of training that involves the use of the natural movement patterns your body moves upon to achieve your health and fitness goals. It's great for many different kinds of training goals such as occupational training (i.e... tactical training for cops, firefighters, etc), strength training, weight loss, power training, and many others. It's a great time saver as well and it's easy to get in to. So here's my guide below to getting it started.

 

Movement Pattern​s & Example Exercises

So the body can move on many angles as we all know. All you have to do is watch yourself or anyone doing their work, recreational activities, or even watching something in the media where someone is doing some strenuous physical activity and you see all kinds of ways people can move. I'll list below some basic ways the body can move and some example exercises for each.

 

Push (Chest press, overhead press, Leg press)

Pull (Seated rows, pull ups, pulldowns)

Lunge (Forward lunge, step up, reverse lunge)

Hinge (Deadlift, Romanian deadlift, single leg deadlift)

Squat (Back squats, front squats, single leg squats)

Load carry (Farmers walk, overhead carry, sled pulls)

Rotation (External rotations, internal rotations, abdominal rotation exercises)

Doesn't seem like much eh? Well the body can move on all of those angles in many ways with the different limbs you have and knowing this can actually simplify your workout routine by a large degree. Besides, why pick 4 or 5 exercises for just single body parts when you can get a great workout with fewer moves and it's great for those who can't spend more than an hour in the gym at a time.

Now when it comes to picking exercises for a routine the exercises above are great for working multiple body parts at once. One other benefit to doing movement pattern training is that it can reduce the potential for injury. Don't get me wrong anyone can get injured doing exercising if they do something ill advised but it reduces the chance of injury by not over emphasizing certain body parts over another.

 

Sets, Reps, and other fun things

Now picking sets and reps isn't always the funnest aspect of a fitness routine but it is just as important and picking your exercises. There's many different styles of training but I'll put below some simple ways to pick your sets and reps for some different training styles.

Strength/power 4-6 sets, 1-6 reps, 3-5 minutes rest time, 3-5 exercises

Endurance 2-4 sets, 12 or more reps, 30-90 seconds of rest, 4-10 exercises

Hypertrophy 3-5 sets, 8-12 reps, 30-60 seconds of rest, 8-12 exercises

Anatomical adaptation 2-3 sets, 10-15 reps, 2 minutes of rest, 9-12 exercises

In terms of sets, reps, and other factors this covers the essentials. Picking a type of training though is something you should be the one to decide or if you have a trainer ask him/her which training style could help you get to your goal faster/more efficiently. But otherwise I hope this little guide has helped you out in some way shape or form and remember, if you have any questions you are welcome to ask us anytime!

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