Could three seconds a day of resistance exercise really increase muscular strength?That question was at the heart of a small-scale new study of almost comically brief weight training. In the study, men and women who contracted their arm muscles as hard as possible for a total of three seconds a day increased their biceps strength by as much as 12 percent after a month.

Three Seconds of Resistance Exercise Every Day

The findings add to mounting evidence that even tiny amounts of exercise — provided they are intense enough — can aid health. I have written about the unique ways in which our muscles, hearts, lungs and other body parts respond to <a href="https://www.nytimes.com/2020/12/30/well/move/can-4-seconds-of-exercise-make-a-difference.html">four seconds of strenuous biking</a>, for instance, or <a href="https://well.blogs.nytimes.com/2015/07/29/a-way-to-get-fit-and-also-have-fun/">10 seconds of all-out sprinting</a>, and how such super-short workouts can trigger the biological responses that lead to better fitness.

The Little Movements Help

The three-second workout could also be useful as a stopgap to help maintain or even add to our arm strength for those of us who are buried under work or family commitments and are unable to get to the gym.<ol><li>Just find a dumbbell that feels heavy — you might start with a 10-pound version, for instance, if you are new to weight training. </li><li>Lift it with both hands, to start a biceps curl, then lower it with one hand through a count of three seconds to complete a short, sharp and draining eccentric contraction.</li></ol>

Just Do It, It's Only Three Seconds Of Work

Men and women who briefly contracted their arm muscles as hard as possible once daily increased their biceps strength by up to 12 percent in a month.

health

Health

exerciseandfitness

Exercise & Fitness

Stronger Muscles in 3 Seconds a Day

During the 1st and 5th century CE, the Hindu sage Patañjali started to codify the meditative traditions practised throughout India into 196 manuals called the Yoga Sutras. These texts described yoga as 'yoking'  (restraining) the mind from concentrating on external objects to reach a state of pure consciousness. With time, yoga became part of physical activities, from gymnastics to wrestling.

The history of yoga

Although there are many approaches to modern yoga, three core elements of Patañjali's practice remains:<ul><li>Physical postures</li><li>Breathing exercises</li><li>Spiritual contemplation.</li></ul> The combination of physical and mental exercise is believed to have a unique set of health advantages, such as increased strength and flexibility, improved heart and lung function, and psychological well-being.

Remaining yoga practices

Like other low-impact exercises, yoga's physical postures stretch multiple muscle groups. Stretching can make these muscles, ligaments, and tendons more elastic by changing the water content. Regular stretching stimulates stem cells which change into new muscle tissue and other cells that generate elastic collagen. Regular stretching also reduces the body's natural reflex by constricting muscles, improving pain tolerance.

Yoga improves fitness and flexibility

Studies show that yoga reduces pain and improve mobility in patients with a variety of musculoskeletal disorders. Adding yoga to other exercise routines can improve strength and flexibility for conditions like chronic lower back pain, rheumatoid arthritis, and osteoporosis. Yoga's combination of physical exercise and regiment breathing is therapeutic for lung health. It relaxes the muscles constricting lung passageways and improve oxygen diffusion.

Yoga as therapeutic tool

One big claim is that yoga improves symptoms of depression and anxiety disorders, but there's little conclusive evidence of how yoga affects mental health. However, there is evidence to suggest that yoga can reduce stress and help with relaxation.

Yoga and psychological wellbeing

Explore the ancient tradition of yoga, and discover how its blend of physical and mental exercise impacts your health. -- There are many different approaches to modern yoga— though most forms have three core elements: physical postures, breathing exercises, and spiritual contemplation.This blend of physical and mental exercise is widely believed to have a unique set of health advantages. But is yoga actually beneficial to your health? Krishna Sudhir examines how this ancient tradition impacts the body and mind. Lesson by Krishna Sudhir, directed by Zsuzsanna Kreif. Educator's website: https://bit.ly/KrishnaSudhir Animator's website: https://www.behance.net/krzsanna & https://animationworkshop.via.dk/ Sign up for our newsletter: http://bit.ly/TEDEdNewsletter Support us on Patreon: http://bit.ly/TEDEdPatreon Follow us on Facebook: http://bit.ly/TEDEdFacebook Find us on Twitter: http://bit.ly/TEDEdTwitter Peep us on Instagram: http://bit.ly/TEDEdInstagram View full lesson: https://ed.ted.com/lessons/what-yoga-does-to-your-body-and-brain-krishna-sudhir Thank you so much to our patrons for your support! Without you this video would not be possible! Katrina Harding, Gerald Onyango, alessandra tasso, Astia Rizki Safitri, Côme Vincent, Antony Lee, Melissa Sorrells, Rakshit Kothari, Doreen Reynolds-Consolati, Simon Holst Ravn, Manognya Chakrapani, Ayala Ron, Samantha Chow, Philippe Spoden, Phyllis Dubrow, Michelle Stevens-Stanford, Cas Jamieson, Ophelia Gibson Best, Amber Wood, Paul Schneider, Jun Cai, Tim Robinson, Henrique 'Sorín' Cassús, cnorahs, Lyn-z Schulte, Elaine Fitzpatrick, Karthik Cherala, Clarence E. Harper Jr., Milad Mostafavi, Аркадий Скайуокер, Kiara Taylor, Louisa Lee, eden sher, Vignan Velivela, Sage Curie, Srikote Naewchampa, Tejas Dc, Khalifa Alhulail, Faiza Imtiaz, Martin Stephen, Jerome Froelich, Dan Paterniti, Jose Henrique Leopoldo e Silva, Mullaiarasu Sundaramurthy, Elnathan Joshua Bangayan, Caleb ross, Duo Xu, Quinn Shen, Marvin Vizuett and Sid.

mindfulness

Mindfulness

videos

Videos

Explore the ancient tradition of yoga, and discover how its blend of physical and mental exercise impacts your health.

--

There are many different approaches to modern yoga— though most forms have three core elements: physical postures, breathing exercises, and spiritual contemplation.This blend of physical and mental exercise is widely believed to have a unique set of health advantages. But is yoga actually beneficial to your health? Krishna Sudhir examines how this ancient tradition impacts the body and mind.

Lesson by Krishna Sudhir, directed by Zsuzsanna Kreif.

Educator's website: https://bit.ly/KrishnaSudhir
Animator's website: https://www.behance.net/krzsanna & https://animationworkshop.via.dk/
Sign up for our newsletter: http://bit.ly/TEDEdNewsletter
Support us on Patreon: http://bit.ly/TEDEdPatreon
Follow us on Facebook: http://bit.ly/TEDEdFacebook
Find us on Twitter: http://bit.ly/TEDEdTwitter
Peep us on Instagram: http://bit.ly/TEDEdInstagram
View full lesson: https://ed.ted.com/lessons/what-yoga-does-to-your-body-and-brain-krishna-sudhir

Thank you so much to our patrons for your support! Without you this video would not be possible! Katrina Harding, Gerald Onyango, alessandra tasso, Astia Rizki Safitri, Côme Vincent, Antony Lee, Melissa Sorrells, Rakshit Kothari, Doreen Reynolds-Consolati, Simon Holst Ravn, Manognya Chakrapani, Ayala Ron, Samantha Chow, Philippe Spoden, Phyllis Dubrow, Michelle Stevens-Stanford, Cas Jamieson, Ophelia Gibson Best, Amber Wood, Paul Schneider, Jun Cai, Tim Robinson, Henrique 'Sorín' Cassús, cnorahs, Lyn-z Schulte, Elaine Fitzpatrick, Karthik Cherala, Clarence E. Harper Jr., Milad Mostafavi, Аркадий Скайуокер, Kiara Taylor, Louisa Lee, eden sher, Vignan Velivela, Sage Curie, Srikote Naewchampa, Tejas Dc, Khalifa Alhulail, Faiza Imtiaz, Martin Stephen, Jerome Froelich, Dan Paterniti, Jose Henrique Leopoldo e Silva, Mullaiarasu Sundaramurthy, Elnathan Joshua Bangayan, Caleb ross, Duo Xu, Quinn Shen, Marvin Vizuett and Sid.

TED-Ed’s mission is to create lessons worth sharing. Feed and expand your curiosity with our award-winning animated shorts - published on YouTube and available with supplemental learning materials on ed.ted.com.

Want to suggest an idea for a TED-Ed animation, nominate an educator or animator? Visit our website at: http://ed.ted.com/get_involved.

Consider backing us on Patreon. By doing so, you directly support our nonprofit mission to create free, high-quality educational content: https://www.patreon.com/teded

For more information on using TED-Ed content for commercial purposes (e.g. employee learning, in a film, or in an online course), please submit a Media Request using this link: https://media-requests.ted.com/ 


TED-Ed

What yoga does to your body and brain - Krishna Sudhir

1RM is the maximum weight you can lift if you only have to do one repetition of an exercise.It's considered the “gold standard” test of strength. When you lift your 1RM weight, you shouldn't be able to complete a second repetition. The idea is that you give everything you have in that first rep that's where the name comes from.Knowing your 1RM enables you to choose the correct weight for each exercise, ensuring that you maximise your training benefits and build strength systematically. It can also help you to overcome a training plateau.

What is 1RM? 

Weight x reps x 0.0333 + weight = estimated 1RM  For example, if you can usually bench 60kg for 6 reps, your 1RM calculation will look like this:60 x 6 x 0.0333 + 60 = 71.988. Round it up to 72kg, and you have your estimated 1RM

How do you calculate your 1RM?

When doing a 1RM remember that form comes first.To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set.To push past your limits and focus on strength, use a weight that’s 95% of your 1RM for sets of just 1-3 reps. This will feel heavy, so make sure you have a spotter to keep you safe during each lift.

How do you use 1RM in a workout?

A simple 🏋🏻‍♂️ trick to avoid hitting the plateau. 

Learn how to test your 1RM, how often you should test it, and how to apply it in your training to effectively increase your strength over time.

How One-Rep Max (1RM) Can Enhance Your Training

Obesity is usually the result of an imbalance between calories consumed and calories expended.

1. Basic Reason For Obesity 

However, obesity is not merely a result of a lack of control over eating habits. The following factors also cause it:<ul><li>Genetic</li><li>Behavioural</li><li>Hormonal</li><li>Metabolic</li></ul>

2. Other Factors Leading To Obesity 

The risk of obesity include:<ul><li>Heart disease</li><li>Type 2 Diabetes</li><li>Cancer</li><li>Gynaecological and sexual problems</li></ul>

3. Risks Of Obesity 

Worldwide, obesity has nearly tripled since 1975. For example, between 1980 and 2015 in India, it doubled in children and tripled in adults.

4. Obesity - Constantly Increasing 

Sometimes, it gets difficult to understand overweight and obese; overweight is an adjective. However, its medical definition corresponds to the BMI range of 25.0 – 29.9 kg/m2. However, obesity occurs with a BMI of 30.0 or greater. So now, it is easier to understand the difference between being overweight and obese.

5. Obese V/S Overweight 

In most countries, obesity kills more people than starvation due to socio-economic factors. As per WHO, overweight and obesity among children and adolescents aged 5-19 has risen dramatically from 4% in 1975 to just over 18% in 2016.

6. Obesity Kills More Than Starvation 

Although some people may have a propensity towards obesity, it is still preventable.

7. Obesity Is Preventable

<ul><li>Ensure that you have healthy and nutritious choices at your discretion</li><li>Be responsible for your diet and implement a healthy lifestyle such as yoga, walking, & exercise.</li><li>Your diet should contain many complex carbohydrates, fruits, vegetables, healthy fats, and lean protein. And it should limit the number of refined carbohydrates, trans fats, and saturated fats.</li></ul>

💡Tips To Prevent Obesity 

<ul><li>Understand your mental and emotional well-being; if you feel that your psychological health needs attention, pay attention to your overall health. </li><li>On certain occasions, when we are high on emotions, our body is not in a balanced state. </li><li>As a result, we either do not eat or consume more than what is required. In those cases, it is essential to monitor your mental health. </li><li>Also, if, on some days, you are feeling low, do not give up; start with mild physical activity like cardio, yoga, aerobics and dance.</li><li> These will lift your mood and motivate you to include physical activities in your lifestyle.</li></ul>

🚨💡 PRO TIP to Prevent Obesity 

Read on to learn all about the 10 facts of obesity (such as, causes, and what it can lead to) that you probably didn't know about.

food

Food

scienceandnature

Science & Nature

Top Facts About Obesity You Probably Didn't Know 

Cold Yoga was emerged in India thousands of years ago. Thereafter it has become increasingly popular in Western culture. It has many health benefits such as muscle building to preventing health problems, improving focus and promoting the immune system.

What is Cold Yoga : Benefits

Cold Yoga was emerged in India thousands of years ago. Thereafter it has become increasingly popular in Western culture. It has many health benefits such

personaldevelopment

Personal Development

Why do you want a fitness tracker to begin with? To lose weight? Train for a marathon? Improve your sleeping habits? Fitness trackers are a motivational tool, but they can’t help if you’re unclear about your goals.If you train for a marathon, that means you’re going to need something that can track GPS distance, monitor heart rate, and comes with long battery life. But if your ultimate goal is to improve your sleep, you may not need a tracker with built-in GPS at all. You’ll want long battery life, perhaps a SpO2 sensor, and a tracker that’s capable of providing detailed sleep insights.

Find your why and go from there

<ul><li>All fitness trackers have a combination of accelerometers and gyroscopes to detect motion. Some will add altimeters and barometers to measure elevation or how many stairs you’ve climbed in a day.</li><li>Nearly all modern trackers have a photoplethysmography (PPG) sensor - green LEDs that shine light through your skin to measure heart rate. There are also an increasing number of trackers that include red LEDs or SpO2 sensors to measure blood oxygen levels.</li><li>If you see a tracker has EKG capabilities, that means it has an electrode. </li><li>Some fitness trackers will also opt for built-in GPS. Others will use your <warningtag>phone’s GPS.</warningtag></li></ul>

Understand sensors and fitness jargon

If you want more advanced fitness insights, three metrics you should:<ul><li>HRV is a metric measuring the fluctuations of time between heartbeats. It’s often used as a measure of how well you’ve recovered from a workout or to estimate stress levels.</li><li>SpO2 is often used interchangeably with pulse oximetry. The gist is that it measures how oxygenated your blood is. Companies are still figuring out how to best utilize this metric, but you frequently see it pop up in sleep and recovery tracking.</li><li>VO2 Max is a metric that measures the maximum amount of oxygen your body can use during intense exercise.</li></ul>

Advanced fitness insights

If you’re looking to leave your phone at home, you might be better off with a smartwatch that has decent health features.The thing about fitness trackers is they’re often lacking on the connectivity front. You’re likely not going to find them including LTE, robust third-party apps, contactless payments, or a digital assistant. Or if you do, it might be one or two of those — but certainly not all of them.

Do you actually want a smartwatch instead?

<ul>
<li>When browsing your options, don’t forget to check the size and thickness of the watch, as well as the materials it’s made from. If your fitness tracker isn’t comfortable, you’re not going to wear it.</li>
<li>Comfort is especially important if sleep tracking is a priority. You don’t want to buy a big hulking tracker. If you have trouble sleeping with wrist-based trackers, so you might also want to look into non-wrist-based sleep gadgets.</li>
<li>A bad fit can also warp your data. If a tracker isn’t snug against your skin during exercise, you might get inaccurate heart rate readings.</li>
</ul>

Don't forget about comfort

Picking the right fitness tracker involves looking at a lot more than just price and specs. Here are a few tips for what to look at when you’re shopping around.

technologyandthefuture

Technology & The Future

sports

Sports

How to choose a fitness tracker

Although several ancient concepts inform it, energy therapy is a relatively new method of <a href="https://thehumancondition.com/what-is-psychotherapy/">psychotherapy</a>. By combining alternative Eastern healing techniques with biomedical and conventional approaches to mental health, energy therapy promotes a holistic approach to well-being. Broadly, these practices target the notion of energy in the human body. For many practitioners, energy in the realm of psychology refers to the vital force within an individual.

Energy Therapy: Types, Benefits, and Effectiveness

Although several ancient concepts inform it, energy therapy is a relatively new method of psychotherapy. By combining alternative Eastern healing techniques with biomedical and conventional approaches to mental health, energy therapy promotes a holistic approach to well-being.

moneyandinvestments

Money & Investments

mentalhealth

Mental Health

meditation

Meditation

Energy Therapy: Types, Benefits, and Effectiveness - The Human Condition

Fatigue is a feeling that you're chronically tired - mentally and physically. It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

Tired 🥺

Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine.

Energy explained

Drink lots of water. A dehydrated body functions less efficiently.Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.

Dietary suggestions

Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

Get enough sleep. Adults need about 8 hours per night.Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.Avoid reading or watching TV in bed

Sleep suggestions 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon.Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert.Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy.

Coping with the mid-afternoon energy slump

Image
  



 
Fatigue is a feeling that you're chronically tired - mentally and physically.
It can be caused by a number of factors, including unhealthy lifestyle choices, workplace problems and stress.

There are many different ways you can boost your energy, but see your health practitioner first to make sure you don't have an underlying medical problem.
Energy explained
Food, which gives us energy, is broken down by the digestive system. Some elements, such as water, are absorbed through the stomach. The rest are absorbed through the small intestine. 
The body's preferred energy source is glucose, from carbohydrates , but it can also use fatty acids (from fats) and amino acids (from proteins). Glucose is delivered to virtually every cell in the body by the bloodstream, and is then burned with oxygen to produce energy. Hormones control every step in this process; for example, the pancreas makes the hormone insulin, which helps to control blood sugar levels.
Dietary suggestions
If you want more energy, look at your diet and make sure you're following these basic guidelines:

Drink lots of water. A dehydrated body functions less efficiently.
Be careful with caffeine. 1 or 2 caffeinated drinks per day like coffee, tea or cola can boost your energy and mental alertness, but more than 6 caffeinated drinks per day may make you anxious, irritable, and negatively affect your performance. 
Eat breakfast. Food boosts your metabolism and gives your body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or whole grain bread.
Don't skip meals. Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
Don't crash diet. Low calorie diets or diets that severely restrict carbohydrates don't contain enough energy for your body's needs. The typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
Eat a healthy diet. Increase the amount of fruit, vegetables, whole grain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Don't overeat. Large meals can drain your energy. Instead of eating 3 big meals per day, try eating 6 mini-meals to spread your calorie intake more evenly. This will result in more constant blood sugar and insulin levels. You'll also find it easier to lose excess body fat.
Eat iron rich foods. Women in particular are prone to iron-deficiency (anemia). Make sure your diet includes iron rich foods such as lean red meat.

Sleep suggestions
A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

Get enough sleep. Adults need about 8 hours per night.
Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.
Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
Avoid sleeping pills. Sleeping pills don't work in the long term because they don't address the causes of insomnia.
Avoid reading or watching TV in bed.

Lifestyle suggestions

Don't smoke. Cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy than non-smokers. For example, the body needs to combine glucose with oxygen to make energy, but carbon monoxide in cigarette smoke reduces the amount of oxygen available.
Limit the time you sit down. Reduce sedentary behaviours such as watching television and using computers.
Increase physical activity. Physical activity boosts energy levels, while a sedentary lifestyle is known to cause fatigue. Being active has many healthy effects on the body and mind. It reduces blood pressure, helps to maintain a healthy weight, and is an effective treatment for depression and anxiety. A good bout of exercise also helps you sleep better at night.
Seek advice. If you haven't exercised in a long time, are obese, are over age 40 or have a chronic medical condition, seek advice from your doctor or health practitioner regarding small steps you can take towards a more active lifestyle.
Seek treatment for substance abuse if you need it. Excessive alcohol consumption or recreational drug use contributes to fatigue.   It's also potentially dangerous.
Workplace issues. Demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

Psychological issues
Studies suggest that between 50 and 80% of fatigue cases are mainly due to psychological factors. Suggestions include:

Assess your lifestyle. Are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
Relaxation training. Constant anxiety drains the body of energy and can lead to burnout. Relaxation techniques, such as meditation and yoga, help to 'switch off' adrenaline and allow your body and mind to recover.
Learn to do nothing. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can't find a few more hours, it may be time to rethink your priorities and commitments.
Have more fun. Are you so preoccupied with commitments and pressures that you don't give yourself enough time for fun? Laughter is one of the best energy boosters around.

Coping with the mid-afternoon energy slump
Most people feel drowsy after lunch. This mid-afternoon drop in energy levels is linked to the brain's circadian rhythm and is 'hard wired' into the human body.  Preventing this drop in energy may be impossible, but there are ways to reduce the slump, including: 

Introducing fatigue fighting strategies (above) into your lifestyle. A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. 
Eating a combination of protein and carbohydrates - like a tuna sandwich - for lunch. Carbohydrates provide glucose for energy, and protein provides the amino acid tyrosine, which allows the brain to synthesize the neurotransmitters dopamine and norepinephrine to keep your mind attentive and alert. 
Get moving! A brisk walk or even 10 minutes of stretching at your desk can improve your blood flow and boost your energy. 

**This information was adapted from the 'Go for your life' campaign with permission by the Victorian Government, Melbourne, Australia

Links

Eating Well With Canada's Food Guide 
Dietitian Services @ Healthlink BC

How to Stop Feeling Tired All the Time

Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best. Plate row iso-holds are one option. Start your back workout with a few sets of 20-30 second holds.

1 💪 Find The Muscles To Feel Them Working

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.You'll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you'll feel your dynamic reps a whole lot more when you start doing them. Give iso-dynamic chest-supported rows a try to help build your upper back while minimizing fatigue through your low back and hips.

2 💪 Pre-Fatigue the Mid-Back Muscles

If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important. Think: <ul><li>Drive your elbows behind you. </li><li>Pinch your shoulder blades together and focus here. </li> </ul>In an ideal world, a coach would place a hand between your shoulder blades to feel the mid-back.

3 💪 Use Different Grips and Angles

If your focus and intention are in the right place, but you're still not feeling it, the problem could be your exercise selection. Different exercises are suited to different individuals, and some will allow you to feel your back working harder than others.If you don't feel it, try playing around with your grip. Try another angle. Try slowing it down and focusing on the squeeze.Inverted rows are often done using an overhand grip, a lack of controlled tempo, and no regard for creating whole-body tension. Try switching to an underhand grip.

If you have a good reason for using a <a href="https://www.t-nation.com/training/partial-range-reps-not-always-cheating/">partial range of motion </a>, then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.If you're doing T-bar rows and the 45-pound plates are hitting your chest early, your upper back won't get as much out of it. Try bent-over row variations where the load is kept close to your hips to target the upper back. Modified T-bar rows are nothing like the jerky versions you're used to using or seeing.

4 💪 Keep Your Reps Honest

Swap your big 45-pound plates for some with a smaller diameter. Go a little lighter, and focus on keeping your forearms as close to your inner thighs as possible when you row. You'll have more range of motion, a more intense contraction through your upper back, and your lower back will remain intact afterward. If you're experiencing fatigue through the lower back and hips, go with <a href="https://www.t-nation.com/training/tip-do-chest-supported-rows/">chest-supported row </a>variations.

<ol><li>Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.</li><li>Pull with more volume than you push.</li><li>The more you train your chest like a powerlifter, the more you should train your back like a bodybuilder.</li><li>Aim to do a dead-hang chin-up with 75% of your bench press weight (that weight should include your body weight).</li><li>For healthy shoulders, train more horizontal pulling patterns than vertical ones. You have four options in the videos above.</li></ol>

💪 10 Little Tips That'll Make a Big Difference

<ol><li>To overcome a back plateau, try switching angles and arm paths to those you neglect the most.</li><li>Weighted pull-ups are the upper body squat. A neutral grip or rings will give you the greatest return for the lowest investment.</li><li>Upper traps might look badass, but don't forget about your <a href="https://www.t-nation.com/training/tip-target-the-lower-traps/">lower traps </a>.</li><li>If you have trouble feeling your lats working, try straight-arm pulldowns or pullovers BEFORE your "big" back lifts. Here's Christian Thibaudeau coaching it:</li><li>There are better options than band-assisted pull-ups for improving the "real" thing. Eccentric variations. </li></ol>

Want a big back? Or an even bigger, even stronger back? Follow these four rules, target the right muscles, and try these unique exercises.

The 4 Rules for a Big Back

1. Exercise2. Read a book3. Meditate4. Go for a run5. No phone for about an hour after waking up

Productive Morning Routine

For about 20 minutes do some basic exercise like push ups, burpees, jumping jacks and plank. It will help you feel refreshed early in the morning.

Exercise 

Yes, reading a book for just 15 minutes early in the morning will help you to increase your focus and attention. Also, you'll get to learn something new which you can apply later in your day.

Read a book

Mediation helps you feel more relaxed and reduce stress. It helps you declutter your mind and plan your tasks accordingly for the day.

Mediate

Going outside to get some fresh air and morning sunlight will benifit your body in many ways. Running will help you get more oxygen in your body and will give you the energy required throughout the day.

Go for a run

Looking at your phone early in the morning can be frustrating. You might come across certain tasks or thing which you're not yet ready for. So it's better to give yourself some time to get prepared.

No phone for about an hour after waking up

It's good to have a productive morning routine. It helps us get prepared for the day ahead

habits

Habits

Which book to read

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!