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Some great holiday spots  London To see London from a fitness perspective check out our suggestions here.... Key West has a long tradition of laid-back, live-and-let-live attitude; the year-round temperate climate lends itself to relaxation... Ibiza seems to be the destination of choice again for anyone looking for anything from serious clubbing to chill out luxury...it alos offers an outstanding selection of gyms. Explore our guide for your 2008 Ibiza holiday here... South Beach offers vibrant nightlife, excellent shopping and the finest restaurants set along the stunning Atlantic and Biscayne Bay shorelines... More information on South Beach Sitges is a beautiful old beach town south of Barcelona which is dominated by the impressive old church which hangs over the sea... In any season of the year, Barcelona basks in the sun. You can eat in open-air restaurants or have a drink on the terraces, by the shores of the Mediterranean sea... To find out how to plan your ideal day for a 2008 vacation in Mykonos read this short article which tells you where you need to be on the Island, when to be there and how to get there. ... about-muscle.com - Huge bodybuilding, fitness and supplements information website. |
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The Physics Of Weight Lifting. Part 5, Power.
By Paul Becker
copyright © 2008 Paul Becker
In our final installment of this series we'll look at the formula for power and how to use it to make training more productive. The formula for power is: Force X Distance -:- Time. And is measured in foot-pounds/second.
In the last issue we talked about work and how to calculate your workload for each workout, the first part of the formula for power is the same (Force X Distance), now we add the factor of time.
Now, for the purposes of muscle building we don't mean increasing lifting speed, this just allows momentum to do the work and not the muscles. All exercises should be preformed slowly and deliberately.
As you will see when we talk about power, we are talking about training intensity. Let's look how we can increase our workout power (intensity):
1) Use a full range of motion, for example let's say your full range of motion on the bench press is 2 1/2 feet, that means1 rep (up and down) is 5 feet. And let's say each rep takes 6 seconds (2 up and 4 down), if you use 250 lbs for 8 reps the power would be - 250 lbs X 40 ft -:- 48 sec = 208.3 ft-lbs/sec.
Now let's say you cut 3 inches off the range of motion by not bringing the bar all the way down to your chest, this takes 1/2 foot off of each rep. So, if all other factors are the same, the above set now looks like this - 250lbs X 36 ft -:- 48 sec = 187.5 ft-lb/sec. With less range of motion power goes down.
2) Increase the weight you lift, for example, on our full motion bench press (250 lbs X 40 ft -:- 48 sec = 208.3 ft-lbs/sec) if next workout 5 lbs is added , it then looks like this - 255 lbs X 40 ft -:- 48 sec = 212.5 ft-lbs/sec. Lifting more weight increases Power.
3) Decrease time between sets, for example, 3 sets of bench using 250 lbs for 8 reps has the workload of - 250 lbs X 40 ft = 10, 000 ft-lbs. If these 3 sets are done in 10 mins (600 sec) the power is - 10,000 ft-lbs -:- 600 sec = 16.7 ft-lbs/sec.
If by decreasing rest time those same 3 sets are done in 6 mins (360 sec) then the power is - 10, 000 ft-lbs -:- 360 sec = 27.8 ft-lbs/sec.
About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
IMPORTANT - Publication/Reprint Terms
Permission to reprint this article is granted if the article is reproduced in its entirety, without editing, including the bio information. Your must also include the hyperlinks to http://www.trulyhuge.com when using this article in newsletters or online. |
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