Tag: Fitness

The Most Important Exercise You Can Do In The Gym

The Most Important Exercise You Can Do In The Gym

This short gym tip video, taken with my friend Zackary, will teach you about the most important exercise you can do in the gym today! Remember to SUBSCRIBE to these videos on YouTube and enjoy!

I hope you enjoyed that video on how to do dumbbell curls for big arms! Guys and girls all love them, and so will you!

If you want to learn how to do even more of the best strength training exercises (in much greater detail), check out our exercise guide! We teach you only the most effective exercises for building strength and muscle in full detail.

Our exercise guide includes How To:

Just don’t forget to do…

Most Important Exercise

If you want to get the t-shirt Zack and I are wearing, go to StrengthWorld.store!

Also, check out our last video, the 2019 Core Strength Plank Challenge! Give it a shot and let us know how you do! 


Please leave your comments below! Let us know what you thought about the most exercise important you can do in the gym! Also, tell us what you think is more important, if any! If it is not curls, then what is it?!

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2019 Core Strength Plank Challenge

2019 Core Strength Plank Challenge

It’s time for the 2019 Core Strength Plank Challenge for men and women! Test your core strength and see how many plate stacking planks you can do without stopping! 

You can even challenge your friends to see who has the stronger core! Build strong abs and earn a 6-pack!

Watch the video to see how it’s done!

Planks are great for building core strength and strong abs! However, adding weight AND movement together create a whole new challenge! And with new challenges comes new strength!

So, now it’s time to see how many you can do! Comment your score below! Make sure to take a video and tag @MathiasMethod on all your social media!

Remember to challenge your friends!

Also, if you liked this plank challenge, check out our Daily 30 Fitness Challenge! Learn how to perfect your bodyweight exercises with the Daily 30 and get our FREE Bodyweight Strength Training Guide!

For more, check out our exercise guide for all of our abs and core exercises to help you lose weight and get stronger!


Plank Challenge Rules

To properly test your core strength and join the plank challenge you must follow these rules:

  • Start in the proper plank position, with your forearms on the ground and feet shoulder-width apart. In this position, only the balls of your feet and both forearms should be touching the ground.
  • Have one stack of plates (10lbs, 5lbs, 2.5lbsx3, 5lbs, and 10lbs) just outside of either forearm and within reach.
  • Use your opposite arm to reach across, pick up one plate at a time, and bring it to the opposite side of your plank making a new stack.
  • Making one new stack on each side, or across and back to the start position, equals one rep.
  • DO NOT raise your hips too high and take your core out of the movement.
  • DO NOT twist your body and turn it into a side plank. Try to keep your hips square.
  • If you drop a plate or it hits the ground before making a new stack, you start the challenge over.
  • If the plate stack falls, you fail and start over.

How Strong Is Your Core Strength?

2019 Core Strength Plank Challenge

Walking Is Not Exercise

Walking Is Not Exercise!

Did you know that walking is NOT considered exercise? This is not just my opinion but standards set by the American College of Sports Medicine Guidelines (ACSM Guidelines). However, many people do not understand this. Which is why I made this video to help explain why…enjoy!


daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

Learn how to move properly while you build strength, burn fat, decrease pain, improve your fitness, and prevent injury, at home or in the gym!

This is great for men, women, and children of all strength levels!

Learn More!


Walking Is Not Exercise Video Summary

Walking is not exercise as stated by ACSM (American College Of Sports Medicine) Guidelines!

The ACSM Guidelines state that the Exercise Minimums to not be labeled as “sedentary” (without exercise) are:


ACSM’s Guidelines – Weekly Exercise Minimums:

Moderate Intensity (40-60% VO2 Max)                    30 Min. /Day               ≥ 5 Days/Week

               Or

Vigorous Intensity (60-85% VO2 Max)                      20 Min. /Day               ≥ 3 Days/Week

               Or

A Combination of These Two

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity Exercise: Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation. 

Vigorous Intensity Exercise: Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.

Learn more!


So, walking is simply not intense enough to be exercise, or a “workout”, for most healthy individuals.

Walking can be exercise for those first learning to walk or the elderly who are losing their ability to walk. However, for most of the population, you need more intensity for it to be considered an exercise routine or workout.

Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.

However, for those of you trying to lose weight, build muscleget stronger, become more athletic, or reach your goals, your training needs to be done with greater intensity. Walking for exercise is just not enough!

If you are a beginner and don’t know where to start, you can start by getting my FREE Bodyweight Strength Training Guide that can give you a real workout with just a few minutes of exercise every day!

Now, go start a new challenge and take on the world!


Please leave your thoughts on “Walking For Exercise” below!


 

How To Use A Foam Roller

Foam Rolling For Mobility

how to foam roll properly

Foam rolling has become very popular in recent years, but it has been around for decades. It can also be an effective tool for helping to mobilize your joints when done properly.

The most important thing you need to know about foam rolling is that it is not a fix all solution.

Foam rolling prepares your body to improve muscle flexibility by relaxing chronically tight muscles.

If a muscle is tight, or overactive, it will fight against any stretching you do for it. The foam roller can then be used to help relax the muscle tissue in order to prepare it for stretching techniques.

It is what you do after foam rolling that counts!


How To Use A Foam Roller Properly

Simply roll the foam roller up and down your muscles in a controlled manner to massage the muscle. This is a great way for beginners to start, as it is the least intense.

For a more effective self-myofascial release technique, attempt to crush your tissues lightly by rotating on them horizontally using controlled pressure. This will reach down to deeper tissues.

To properly break apart adhesions in your soft tissues, stop over points where you feel the most pain and relax the muscle into the object. Stay on it for at least 30 seconds at a time and breathe to let it relax. Then slowly continue rolling over the entire muscle.

If no tightness or pain is felt in a certain muscle, then either obtain a firmer tool or move on.


how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More


 

Which Foam Roller Should I use?

Foam rolling is most effective with a smooth round object that can roll over your soft tissues, such as a stiff ball or cylinder.

Soft Choices for a Light Massage:

  • Basic Foam Roller
  • High-Density Foam Roller
  • Tennis Ball

Firm Choices for a Deep Massage:

  • 4-6″ PVC Pipe
  • Lacrosse Ball

Though softer objects should be used at first to decrease the intensity, the most effective way to roll out tissues is with an object harder than your soft tissues. If the object is not as firm as your tight soft tissues, then the object will break down and it limits the amount of tissue release you can obtain.

Your tight tissues can only be fully released with dense objects that can break apart the adhesions. This also will increase the intensity of the message so it should be utilized less frequently, similar to if you do high-intensity workloads when training it can break down tissues too much for them to recover before it occurs again.

When choosing your foam roller, make sure that you get one that does NOT have a bunch of spikes on it or pressure points. Though it may feel good, it is not nearly as useful as just getting a firmer object.

We want to smash over the muscle massaging everything, not just pinpoint it. That is what hand massages are for.

This massage breaks apart adhesions in the tissue layers, moves fluids through soft tissues and overall assists with recovery.

You can use this to aid in the mobility of tight tissues or just as a recovery technique.


How often can I use a foam roller?

You can roll out your tissues anytime, from before, during, or after training sessions or on non-training days. However, the same muscles should not be rolled out more than four times per week and often not multiple days in a row, to allow for recovery from the breakdown.


How long should foam rolling take?

At first, self-myofascial release may take a very long time due to multiple tight tissues. If it takes an hour, and you have time, let it take an hour.

Do not rush through this process!

Over time, as your tissues are released it will take less and less time.

If you have limited time, it is best to focus on the most important areas during the time you have. Set a timer if needed.


how to warm-up properly for strength training book Get Our Complete Warm-Up Guide!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn More


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Strength Training Exercise Guide

Strength Training Exercise Guide

Your strength training exercise guide to perfecting your weight lifting form and technique!

500 squat

“How To” Exercise Descriptions

The Mathias Method Strength System only uses the most effective strength and muscle building lifts. These are the most effective strength training exercises you can do to build strength and muscle as well as how to do them with proper form.

One of the simplest and most effective ways to quickly improve your strength is to perfect your exercise technique. If you can lift better, you can lift more! Simply improve your lifting technique and get stronger, instantly!

By learning how to do exercises properly you will also help to decrease pain and prevent injury.

Make sure to check out our:

Click on the lift or exercise you want to know how to do properly!


 

Main Power Lifts

Main Lift Variations


Accessory Exercises

Legs, Back and Biceps Exercises

Leg and Glute

Back

Biceps


Chest, Shoulder and Triceps Exercises

Chest

Shoulders

Triceps

Rotator Cuff Exercises for Shoulder Health


Ab & Core Exercises

Ab Training

Oblique and Core Training


Bodyweight Exercises

Arms and Chest

Back

Legs and Booty


Plyometric Jumping Exercises