Dr Marcon has been practicing a Chiropractor since 1990. During those years he has accumulated hundreds of continuing education hours and certifications in nutrition. He holds a national certification in Personal Training thru the National Strength & Conditioning Association is a Certified Chiropractic Sports Physician. Dr Marcon has treated professional, college and High School athletes in the Cincinnati area.
Saturday, June 25, 2011
Recently started dieting for The Cincinnati Monster Mash. For me, the preparation and physical changes are the exciting part. I also have the desire to prove to myself that training is the easiest and lesser of part of preparing for a contest. Although I have modified my training slightly, for the last 2 years I have trained my whole body once every 6-7 days using the principles of super slow. In this protocol I lifted the weight (positive movement)in 5-10 seconds and lowered the weight (negative movement) in 10 seconds. My strength gains were steady and can honestly say that I was capable of maintaining a body weight of 195-200 lbs.. The modifications to the training are being implement to build muscle with a slightly greater metabolic involvement. I will change the rep speed to 3-4; the old nautilus protocol. I will also workout 3x/week separating push, pull and legs into 30 minute sessions with again only one set per exercise. In the two workouts since the change I have done 3-4 exercises for major body parts and 2-3 on smaller muscles. Neither workout last 30 minutes and I was sufficiently tired and pumped to the max. Post workout soreness is more evident, but that was to be expected with the changes.
This video is a good representation of how to properly lift.
As an aside, I was stopped yesterday by a guy in the gym who said He had been watching me for a few weeks and never saw anyone lift with so much discipline. He went on to compliment on how slow and precise I made each rep in each exercise. Talk about ego boost! When first started lifting in this manner I was very self conscious because the weights were not as heavy as I used to lift.
I hope to put more pictures and updates on my little experiment. I recently had my body fat and diet analyzed by Dave Pertuset at Wiefit in Newport Kentucky and I have to say eating more has made a big difference in just the last 4 days. My waist is already down an inch and I am having no trouble eating the 6 times a day; except for the cooking and cleaning part.
Dr David Marcon Work Smarter Not Harder! Cincinnati, OH www.drdavidmarcon.com
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