HOW TO BUILD LEAN MASS WITHOUT HEAVY WEIGHTS
HOW TO BUILD LEAN MASS WITHOUT TRADITIONAL LIFTING
We all know that building and maintaining muscle mass is crucial for wellness, weight loss and performance. The go to method of this is often lifting weights. Barbells and dumbbells in linear patterns often with heavier loads. This promotes break down of the muscle which in turn repairs itself with thicker and stronger fibers. Though this definitely works there are certain scenarios where this may not be the best approach.
1) I have found that with certain injuries and ailments that these type of movements can make things worse. Because the body is under tension and compression (ex: barbell on your shoulders ) very little blood flow and oxygen are delivered to the tendons and connective tissue. Though normally this isn’t a bad thing, with certain dysfunctions this can cause excessive stiffness, soreness and sometimes pain and injury.
2) Like much in life, preference is a huge deciding factor in training. Regardless of its validity, training methods are often neglected if the participant just plain despises the approach. For individuals who hate lifting they often give a half hearted approach or just plain refuse to do it.
3) In season athletes are constantly active. Practice in their sport causes a good amount of wear and tear as is. The after effects of a traditional lifting session often leads to stiffness and soreness which in turn effects their quality of movement.
Having experienced all of the above numerous times, I knew developing an alternative approach to developing muscle mass was a necessity. Since I had success with healing injuries and developing mobility with teaching flow (see previous article) ideally a method that retained and didn't conflict with those patterns would be ideal.
Though the actual solution wound up being rather simple, it took a better part of year to figure out. We just turned flow into throw. We just took the same patterns and principles and increased speed and power.
Though the implements we use aren't excessively heavy, because we are throwing them (not lifting) the actual pounds of force the body has to decelerate and control is far more than the original weight. The harder the implement is thrown the greater the force that has be absorbed.
BENEFITS OF THROWING MOVEMENTS
1) VARIETY OF MOVEMENTS
Because of the variety of movements and plains of motion you can target neglected areas that are typically untouched by linear patterns.
2) STRENGTHENING JOINTS AND CONNECTIVE TISSUE
With the relaxation phase and extended range of all throwing motions, the tendons and connective tissue are strengthened in parallel with the muscles.
3) AMAZING FOR ADOLESCENTS AND ATHLETES
Since the loads are light, this is an excellent approach to use with adolescent and athletes. They never can throw an implement heavier than they control safe and controlled manner.
4) CALORIE AND FAT BURNING
Due to the full body movements this elevates the heart rate and trains stamina while building lean mass.
5) LESS SORENESS MORE RESULTS
Since the muscles aren’t isolated the recovery time is far shorter than that of typically lifting routines.Having the enforced load dictated by the clients ability leads to a gradual and safe environment in which to train.
Over time and with experimentation we have had some great results with throwing patterns. Developing lean mass while helping manage injury and aches and pains has been incredibly rewarding. Though I do see weight lifting as valid and very effective mode of training, I think having alternatives is extremely beneficial for professionals, clients and athletes.
This approach did take years of work to come up with a competent and effective programing. So if you have any questions or would love love to know more please reach out. I’d love to help and absolutely love talking fitness and movement.