Farmer’s Walk Training

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There has been a lot of buzz recently surrounding a technique called the ‘Farmer’s walk’ in the bodybuilding world. This is by no means a brand new weight training and bodybuilding work out but it has been seeing renewed interest and enthusiasm among the more seasoned trainers and the up and coming new body builders.

So what exactly is the Farmer’s walk?

In the Farmer’s walk technique of bodybuilding, one carries heavy weights like dumb bells, weight training discs, actually barbells with weighted discs at the ends and so on, and walks with them at a measured pace across a distance.

So basically, you are lifting heavy weights like a farmer and going for a good long walk. Sounds ridiculous and easy right? But it is actually super effective!

Why the Farmer’s walk is a good idea for you

The first question any inquisitive Adonis Golden Ratio bodybuilder will have after reading the above description of this technique of bodybuilding is – how can it be effective? As in, how is walking over a distance carrying a heavy weight possibly help to achieve your overall bodybuilding goals and help you increase muscle mass?

The answer is – it really truly helps! When you practice this method of bodybuilding work out, you are not just conditioning particular muscles on your body but exerting your overall musculature.

Carrying heavy weights and walking distances is no easy feat. Not only does it require excellent toning in leg muscles – the calf muscles and the thigh muscles especially, but also exerts all the arm muscles, gives tension and stress to the shoulders and the chest muscles, crunches the abdomen and the butt muscles and also promotes deep breathing, as walking is an excellent exercise to practice breathing.

Thus, the overall effect is one of thorough bodybuilding conditioning and long term and sustainable muscle mass increase.

Some important logistics regarding Farmers’ walk

So once you decide the Farmers’ walk is an effective bodybuilding training and conditioning work out for you, you will obviously have some basic doubts on how to initiate this type of training into your daily work out.

First things first – how much carrying is too much and how much carrying is just ideal?

Experts say that normally, for the Farmers’ walk technique, the ideal weight to carry would be about seventy five percent of your total body weight.

So it’s a simple matter of calculating the weights you must carry! Just take your current total body weight and do a quick estimate of the muscle mass as well and calculate what seventy five percent of that would be. And bingo! You have the perfect training weight for your Farmers’ walk regimen.

With that first logistic out of the way, the next is – how far would you need to walk to get an effective work out in this technique for muscle building.

Bodybuilding is a tricky science in some ways. While the ideal balance of over working and heavy intensity training balancing with high calorie intake enhances bodybuilding and muscle mass increase tremendously, over working to point of exhaustion or strenuous work outs beyond a certain limit could cause active muscle damage and unbeneficial tears in your muscles which may even lead to you losing your muscle mass.

As such, when it comes to this Farmers’ walk bodybuilding technique, after the limits for the weights you lift, next comes the distance you can walk while lifting that level of weight.

This distance depends on which stage of the pyramid for a body builder you belong to and also on what you are training for.

If you are a beginner body builder just looking to use the Farmers’ walk technique for conditioning and rigorous musculature toning, then in that case, lifting seventy five percent of your body weight in weights and carrying it over a distance of about hundred to two hundred feet should be more than sufficient as a bodybuilding technique.

However, for moderate and advanced stage body builders, a little more rigorous and strenuous work out is needed to keep their muscles in top shape. For this, they might have to walk in stretches of hundred feet for three to six stretches, while lifting weights which come up to seventy five percent of their overall body mass weight.

They may even increase the distance of the work out for more heavy intensity work out or follow alternating or periodical spikes in intensity by developing a weekly or monthly regimen for the distance walked while lifting weights.

Similarly, the heaviness of the weight being carried can also be varied on a day to day basis and paired according with distance walked to get the most out of this method of weight training regimen and to get optimal muscle mass increase!

How often you train also completely depends on the individual! For those lifting heavy weights and walking greater distances, just once or twice a week of this Farmers’ walk technique is more than sufficient to give the adequate muscle building stimulus to increase bodybuilding efficiency.

However, if someone is training lighter and for lesser distance, they can include this type of muscle mass increasing work out more often, even every other day to get amazing results in their bodybuilding endeavors!

Get a good grip on it!

The way in which you grip the weights while carrying it in the Farmers’ walk bodybuilding technique is very important.

Improper technique for grip and hold while carrying heavy weights can cause severe damage and long term consequences. If the weight is not properly distributed, you may be risking nerve and tendon damage as well as extensive muscle damage and painful sprains.

So as in any type of weight training, the grip for lifting the weights is very important.

Hold on to your weight in the deep of your palm so that it exerts maximum pressure on your skin while causing minimum painful impact to your arm muscles and tendons. This way you get the best grip while also preventing any harmful impact to your bodybuilding and muscle mass increasing goals!

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