Training

Developed by Dr. David Ryan, Dr. David Sandler (StrengthPro.com), and Alia Anor Swart (Certified Personal Trainer, Former NPC figure competitor, Teacher and Founder of the Spartan Camp)

If you are looking for something new to try,  then the SFS workout is your next step. Most bodybuilders and fitness enthusiasts are familiar with the concept of the 21;  where you do 7 reps on the bottom half of the range of motion, then you do 7 reps on the top half of the range of motion, and finally finish with 7 reps doing a full range of motion. The SFS technique requires you to complete 10 reps at a slow and controlled pace, then blast away doing 10 reps at a very fast pace, then finally you will complete the last ten reps at a slow and controlled pace once again. 21’s and the SFS technique are very unique on the type of energy load that they require.

In several of the articles I have written, the use of various training formats have surfaced. The Slow-Fast-Slow technique is a completely different concept and comprises of several formats of exercise. It will result in a deep soreness to your muscles and upper energy response. SFS is a technique that has been utilized throughout professional sports training for many years. If you have a child who is participating in football, soccer, or tennis, this is the type of training they should be doing at a younger age. A good rule to follow is a child should never be lifting more than their bodyweight until they have reached or passed both parent's height.

Let’s take a moment and talk about plateaus. If you’ve ever experienced one – and the odds are, you have – you know that it’s just about the most frustrating and dangerous thing that could happen to a fitness plan. Maybe you’ve lost a little (or a lot) of weight, but you still have more to go. Maybe you are starting to see clear definition, week by week, in your abs or arms, but then suddenly, everything seems stagnant. For weeks, the scale, tape measure, or BMI calculator doesn’t budge. It may be driving you crazy, but rest assured that this happens to everyone. Many a dieter has fallen prey to plateaus, feeling their attempts to get stronger or leaner are futile, but it is essential that you kick start your fitness routine. Here is some information from fitness experts to keep in mind the next time you find yourself on a plateau with no clear end in sight.