Perhaps you've noticed how you may shift from side to side as you sit or stand  This is your body's way of relieving the load so one side can rest, then shift again and let the other side rest. You are barely aware of this happening. 

Now my favorite topic: working out. Let's see how this happens when you workout. I've conducted thousands of training sessions which gives me the unique ability to observe hundreds of different bodies at work. One of the most profound observations I've made over the years is how the body does things without our intention, not to mention even our awareness.

Example? Okay...how about the classic dumbbell bicep curl. For this I mainly pick on the guys, but no one is immune. Watch a guy pick up a pair of dumbbells and start doing curls. The initial repetitions are good, but very quickly fatigue sets in (because the weights are too heavy and because he's a guy) and you can start to see him sway back and forth. Worse, you see his range of motion decrease. Pretty soon everything but his biceps are working. His body has made the calculations for him and determines that in order to lift the weights, adjustments need to be made.

Here's my point. Your body will make adjustments to allow you to easily do whatever it is you are attempting to do.  Most of the time you are unaware. One of my jobs as a trainer is to observe when your body makes those adjustments and to not allow it. 

Try this in your next workout. When you are on the Freemotion Chest Machine doing your chest press, notice your hand placement relative to the center or mid-line of your body. Ideally, when you are about to push the handles forward to lift the weight, your hands should be directly in front of your elbows 90 degrees, pushing straight ahead and then together. Usually the first few are okay, but as you get tired, notice how your hands will start to move toward the mid-line of your body and soon your hands will be in front of your shoulders, not your elbows. If it is your 10th of 12 reps, not bad. But if it's your 5th of 12 reps...the weight you are using is probably too heavy for the number of reps you are attempting.

Unless you are a bodybuilder trying to increase size or an athlete increasing power, I believe it is better to use lighter weights and really focus on making the muscles you are working move in the manner that makes them work the most effective. Working in this manner means paying attention to the small details of what your body is doing to help you complete the exercise.

Your body just wants to check that exercise off the list and move to the next. Allow your brain to override the body's natural tendency to over-stabilize or use momentum to accomplish the exercise. Training in a position of weakness will make you stronger in the long run.

If you've read this far...you deserve a training tip. The next time you do a standing biceps curl, position your feet directly underneath your hips. Make sure they are parallel to each other. Most people will take a wide stance, with their feet outside their hips, because this position gives more stability. But doing this reduces the support needed from the abdominals and low back.

Training in a position of weakness (feet closer) will make you stronger than when you are in a position of strength (feet wider). The whole chain is strengthened which goes a long way to improving overall fitness, not just bigger biceps. 

There are many more ways that small changes will make a big difference in your training. I've got plenty of them...just ask me...if you dare!  :-)

Until next time.