SPORTS

Q: What is the best exercise for increasing the size and strength of the legs?
A: Since all three types of muscle contraction (eccentric, isometric and concentric) are needed in execution of most sports skills, you should strengthen your muscles all three ways. How? The best way is with the leg press. This exercise combines all three contractions. First, use a heavy weight for the eccentric phase. Then hold or pause the rep at the bottom of the exercise for a split second to overload the isometric phase. Then press the weight with less resistance (having a training partner help push the sled back up) to work the concentric phase. Do three sets of eight repetitions.

BODYBUILDING/WEIGHT TRAINING

Q: What are the most important body parts to a beginning bodybuilder?
A: Arms are the most important to a beginning bodybuilder, but also the chest. Usually, the first question everybody asks a bodybuilder is, “How much do you bench press?”

WOMEN

Q: If I use a training routine typically used by males, will I look like a man?
A: Weight training is not divided into male training and female training. The only difference is the amount of weight and reps used in each training routine, but the exercises are basically the same. Male and female body structures are very different but despite the differences, when it comes to fitness, exercise and muscular development, men and women share many similarities.
   Both male and female bodies respond to various types of weight training in the same way. Aerobic training increases cardiovascular capacity in both males and females. Stretching increases flexibility and range of motion; and weight training increases strength and muscle mass. In general, women do not develop as big and strong muscles as men, due to physiological reasons. Today, most women use men’s workout routines and achieve very good results. Please refer to our Web site, www.sts-sports.com and receive a FREE training routine to clear up any confusion you might have regarding training, diet & supplements.