By now, if you have been training for longer than a day then you know that you shouldn't take lightly the importance of leg training. No one wants to be the guy walking on the beach with the big upper body and walking around on what looks like toothpicks with shorts on. You need to hit the legs and you need to train them hard to make them grow.
Normally what happens is guys go in the gym to train legs and start with quads. After a few intense exercises there they move on to hamstrings. They will knock out a few sets for them and then decide to call it a day. This is not going to lead to balanced, muscular legs. If you are serious about training, then you need to pay better attention to the back of your thighs.
The hamstrings cross and act upon two joints - the hip and the knee. The semitendinosus and semimembranosus extend the hip when the trunk is in a fixed position. They also flex the knee and inwardly rotate the lower leg when the knee is bent. The long head of the biceps femoris extends the hip as when beginning to walk; both short and long heads flex the knee and laterally outwardly rotates the lower leg when the knee is bent. The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quads in the deceleration of knee extension.
You can pay better attention to your hamstrings by training them one of three ways. You can either train the hamstrings first on leg day one week followed by starting with quads the next week. You can split leg day up by training quads or hamstrings in the morning and the other muscle group in the evening. Or you can train hamstrings on their own day. If you really want to improve the hamstrings, I recommend the latter suggestion. I am aware that scheduling doesn't always allow you to do that and you may need to train the entire legs in one day. If that is the case with you, go with one of the other two options.
The last thing you want is a pulled or torn hamstring. Obviously stretching and warming up is crucial in all training, and training the legs is no exception. If anything, it is more important. Start by walking on the treadmill or riding the bike for about 10-to-15 minutes. Then go to a place where you have plenty of room to stretch out and loosen up.
Don't just stretch the legs either. Stretch the entire body including your core so you can train hard and be less likely to get hurt. Make sure you stretch in between some sets and after you finish with the weights as well. Now we are ready to hit the iron. We are going to start with stiff legged deadlifts. Warm up with a bar with no weight on it. If you don't want to worry about your grip, you can use wrist straps. Grasp a bar using an overhand grip.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings.
Exhale as you perform this movement. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement. Make sure you maintain looking straight ahead or up at all times. Looking down will put pressure on your neck and back and could lead to injury.
Friday, November 11, 2011
Saturday, October 22, 2011
HST Workout!
What Is HST?
Hypertrophy-Specific Training, or simply HST, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects.
Hypertrophy-Specific Training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.
1. Mechanical Load:
Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training."
The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.
2. Acute vs. Chronic Stimuli:
In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment," as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours.
So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.
3. Progressive Load:
Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue.
As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity.
So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.
4. Strategic Deconditioning:
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down).
Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive.
There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).
Utilizing Lactic Acid As A Stimulus For Tendon Repair/Health:
Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons.
Compound Exercises:
HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible per exercise.
Progressively Adjusting Reps To Accommodate Progressive Load:
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15, 12, 10, 8, 5, etc.), but this is more complicated and people might not understand.
Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.
Low Volume Per Exercise (Average Volume Per Week):
HST suggests that you limit the number of sets per exercise per workout to 1 or 2. This is based on "some" evidence that sets beyond the first "effective" set do little more than burn calories.
Some may question the validity of HST not utilizing more than 1 or 2 sets per exercise. The number of sets is set low to accommodate the frequency necessary to create an effective and consistent environment to stimulate hypertrophy. Over the course of a week, the volume isn't that different from standard splits (e.g. chest should tri, back bi, legs).
HST is a training idea based on numerous scientific principles and data that has been rendered to be effective by many trainees, even including a few professional bodybuilders. It is an idea that has direct scientific evidence to support itself. It is based on training each body part three times per week so as to constantly induce growth.
The idea is that constant tension on the muscles will lead to more hypertrophy than a conventional split in which a muscle is subject to stress once or twice per week and the other 5-6 days of the week are spent training other body parts and not stimulating each muscle group. However, over the course of an entire week, the total number of sets for each body part will be similar to a conventional body part split.
Workout:
What is the best HST workout? Be specific and make sure to list exercises, reps, sets, etc.
The principles of HST are based on progressive load and on training each muscle group 3 times per week. The program is based around 2 week cycles in specific rep ranges. Also, the goal of the workouts is intensity and stimulation, not annihilation of the muscle group.
This routine is not suggested for a beginner trainee, but for an intermediate or advanced lifter with at least 1-2 years of solid training experience. You must first establish your 15-Rep Max, your 10-Rep Max, and your 5-Rep Max for each of the lifts in the program.
Hypertrophy-Specific Training, or simply HST, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects.
Hypertrophy-Specific Training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.
1. Mechanical Load:
Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training."
The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.
2. Acute vs. Chronic Stimuli:
In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment," as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours.
So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.
3. Progressive Load:
Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue.
As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity.
So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.
4. Strategic Deconditioning:
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down).
Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive.
There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).
Utilizing Lactic Acid As A Stimulus For Tendon Repair/Health:
Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons.
Compound Exercises:
HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible per exercise.
Progressively Adjusting Reps To Accommodate Progressive Load:
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15, 12, 10, 8, 5, etc.), but this is more complicated and people might not understand.
Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.
Low Volume Per Exercise (Average Volume Per Week):
HST suggests that you limit the number of sets per exercise per workout to 1 or 2. This is based on "some" evidence that sets beyond the first "effective" set do little more than burn calories.
Some may question the validity of HST not utilizing more than 1 or 2 sets per exercise. The number of sets is set low to accommodate the frequency necessary to create an effective and consistent environment to stimulate hypertrophy. Over the course of a week, the volume isn't that different from standard splits (e.g. chest should tri, back bi, legs).
HST is a training idea based on numerous scientific principles and data that has been rendered to be effective by many trainees, even including a few professional bodybuilders. It is an idea that has direct scientific evidence to support itself. It is based on training each body part three times per week so as to constantly induce growth.
The idea is that constant tension on the muscles will lead to more hypertrophy than a conventional split in which a muscle is subject to stress once or twice per week and the other 5-6 days of the week are spent training other body parts and not stimulating each muscle group. However, over the course of an entire week, the total number of sets for each body part will be similar to a conventional body part split.
Workout:
What is the best HST workout? Be specific and make sure to list exercises, reps, sets, etc.
The principles of HST are based on progressive load and on training each muscle group 3 times per week. The program is based around 2 week cycles in specific rep ranges. Also, the goal of the workouts is intensity and stimulation, not annihilation of the muscle group.
This routine is not suggested for a beginner trainee, but for an intermediate or advanced lifter with at least 1-2 years of solid training experience. You must first establish your 15-Rep Max, your 10-Rep Max, and your 5-Rep Max for each of the lifts in the program.
Friday, October 14, 2011
Why Women Should Lift Weights!
Many women make a huge mistake when they step foot in the gym. They assume that heavy weightlifting will turn them into gargantuan man-ladies. If you're a woman, answer this: when you go into the gym, what is the typical tact you take to your workout program?
Do you first do a light warm-up on the mats? Then do you head over to the cardio machines for a good 20 or 40 minutes, thinking you've gotta blast that cheesecake you mashed last night? Then, do you flex with a few rounds of lightweight circuit sets? Finally, maybe you head off to the exercise mats to crunch for 10 to 20 minutes trying to lean that tummy?
If this is your patty-cake program, it's time to change your course! The program above illustrates most women's workout programs. They don't want to get big and 'bulky,' so they gravitate toward exercises they think burn the most calories and 'tone' their muscles. "No bulk needed. Thank you very much."
Lift!
These women actually accomplish very little. They may burn a few hundred calories during the cardio workout, and possibly a hundred more in the circuit training, but they won't reshape how their bodies look. A complete body transformation cannot take place when you're pushing daisies instead of iron.
If you want that complete body transformation, to the point where your family hardly recognizes you, then you have to sit up and change, right now. Take action and start lifting heavy weights.
"But won't I get bulky?"
No - and here's why.
Female Testosterone Levels
The first reason lifting heavy weights won't make you don tights, rip sleeves, and become the next Incredible Hulk is that you don't have the testosterone levels to pack on tons of mass.
Men have higher testosterone levels than women; women have higher estrogen levels than men. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Why? Simply put, women don't have testicles. The lion's share of male testosterone comes from the testes.
Women do produce the hormone, but it comes from your ovaries and adrenal glands in smaller doses. Talk to your doctor and have your testosterone levels tested, especially if you've had your ovaries removed, as you will produce even lower levels of the important hormone.
Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this "Heracles Hormone," they cannot put on muscle mass as easily as men.
Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. Stop worrying and start lifting - you won't turn into the Hulk overnight ... unless you get blasted with weaponized Gamma radiation.
Female Dietary Habits
The second reason women won't go "GREEN" from lifting heavier weights is that most women don't consume enough calories to create the mass. Think about it this way: when was the last time you purposefully over-ate to gain weight? Christmas dinner over-indulgence doesn't count.
We're talking purposely consuming more calories than you need, not because of enjoyment, but because you want to gain. When was the last time you forced down extra servings of protein at dinner because it fit your mass-gaining goals? Chances are, never. Most women are born restriction eaters. They have a built-in tendency to want to be slimmer.
To become the bulky beast you needlessly fear, you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis. Many women hardly eat enough calories to maintain their current body weight. Getting huge isn't easy. It won't happen to you if you learn how to bench press.
Female Force Development
Finally, you won't get big and bulky because you typically won't generate the degree of force that men will. There are some strong women out there who push themselves to the max. But for the most part, men have a larger degree of drive to push their bodies beyond the limits of comfort. (Refer to the difference in testosterone levels above!)
Building significant amounts of muscle mass requires pushing yourself past the point of comfort. Can you still squat near your max when you know your muscles are tearing? Can you push past and go harder? Many men go on, sometimes to the point of injury. The force factor keeps most women from generating extremely large volumes of muscle mass.
Higher Metabolic Rates
Now that we've established that you're not going to suddenly put on 1,000 pounds, turn green and rampage through downtown, let's talk about some of the great benefits to weight training.
Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.
Most women want to get lean and shed body fat. Doesn't a high metabolism sound like something that might help you achieve that goal? You bet it does.
Greater Muscle Definition
The next benefit to lifting heavier weights is that you'll see greater overall muscle definition. When you lift such a light weight as most women do (really? 2-pound curls?), the muscles are barely challenged.
As a result, your muscles won't feel any need to adapt (grow) since they can easily handle what you throw at them.
Push yourself harder and take the weight up to the next level - that's when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.
Improved Functional Strength
The final benefit you achieve by lifting heavier weights is that you improve functional strength capabilities. Since you get much stronger by lifting heavier weights, everyday activities will get much easier over time. You won't need to call your brother to move a couch anymore, or even have your son carry your suitcase. Muscularity also means a lower chance of injury if you participate in sports or other activities.
Do not fear heavy weights any longer. What you should fear is being old and weak. What you should fear is wasting more time training strategies that just won't get you where you want to go. Push your body - you are stronger than you think.
Do you first do a light warm-up on the mats? Then do you head over to the cardio machines for a good 20 or 40 minutes, thinking you've gotta blast that cheesecake you mashed last night? Then, do you flex with a few rounds of lightweight circuit sets? Finally, maybe you head off to the exercise mats to crunch for 10 to 20 minutes trying to lean that tummy?
If this is your patty-cake program, it's time to change your course! The program above illustrates most women's workout programs. They don't want to get big and 'bulky,' so they gravitate toward exercises they think burn the most calories and 'tone' their muscles. "No bulk needed. Thank you very much."
Lift!
These women actually accomplish very little. They may burn a few hundred calories during the cardio workout, and possibly a hundred more in the circuit training, but they won't reshape how their bodies look. A complete body transformation cannot take place when you're pushing daisies instead of iron.
If you want that complete body transformation, to the point where your family hardly recognizes you, then you have to sit up and change, right now. Take action and start lifting heavy weights.
"But won't I get bulky?"
No - and here's why.
Female Testosterone Levels
The first reason lifting heavy weights won't make you don tights, rip sleeves, and become the next Incredible Hulk is that you don't have the testosterone levels to pack on tons of mass.
Men have higher testosterone levels than women; women have higher estrogen levels than men. Compare testosterone levels in a man to the amount in a woman and you find a large gap. Why? Simply put, women don't have testicles. The lion's share of male testosterone comes from the testes.
Women do produce the hormone, but it comes from your ovaries and adrenal glands in smaller doses. Talk to your doctor and have your testosterone levels tested, especially if you've had your ovaries removed, as you will produce even lower levels of the important hormone.
Testosterone is the primary muscle-building hormone in the body. Since women have significantly less of this "Heracles Hormone," they cannot put on muscle mass as easily as men.
Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. Stop worrying and start lifting - you won't turn into the Hulk overnight ... unless you get blasted with weaponized Gamma radiation.
Female Dietary Habits
The second reason women won't go "GREEN" from lifting heavier weights is that most women don't consume enough calories to create the mass. Think about it this way: when was the last time you purposefully over-ate to gain weight? Christmas dinner over-indulgence doesn't count.
We're talking purposely consuming more calories than you need, not because of enjoyment, but because you want to gain. When was the last time you forced down extra servings of protein at dinner because it fit your mass-gaining goals? Chances are, never. Most women are born restriction eaters. They have a built-in tendency to want to be slimmer.
To become the bulky beast you needlessly fear, you would have to eat excessive calories daily, add supplementation, and then lift heavy weights on a regular basis. Many women hardly eat enough calories to maintain their current body weight. Getting huge isn't easy. It won't happen to you if you learn how to bench press.
Female Force Development
Finally, you won't get big and bulky because you typically won't generate the degree of force that men will. There are some strong women out there who push themselves to the max. But for the most part, men have a larger degree of drive to push their bodies beyond the limits of comfort. (Refer to the difference in testosterone levels above!)
Building significant amounts of muscle mass requires pushing yourself past the point of comfort. Can you still squat near your max when you know your muscles are tearing? Can you push past and go harder? Many men go on, sometimes to the point of injury. The force factor keeps most women from generating extremely large volumes of muscle mass.
Higher Metabolic Rates
Now that we've established that you're not going to suddenly put on 1,000 pounds, turn green and rampage through downtown, let's talk about some of the great benefits to weight training.
Heavier weight offers women a higher metabolic rate. Since you work against a high degree of resistance with heavy weights, you create tiny muscular tears throughout the body. You will expend a greater number of calories post-workout to repair those tiny tears, thus increasing your overall calorie requirements.
Most women want to get lean and shed body fat. Doesn't a high metabolism sound like something that might help you achieve that goal? You bet it does.
Greater Muscle Definition
The next benefit to lifting heavier weights is that you'll see greater overall muscle definition. When you lift such a light weight as most women do (really? 2-pound curls?), the muscles are barely challenged.
As a result, your muscles won't feel any need to adapt (grow) since they can easily handle what you throw at them.
Push yourself harder and take the weight up to the next level - that's when you see muscle definition and form improve. Provided you also follow a proper diet for fat loss, heavy weights will create the greatest change to how your body looks.
Improved Functional Strength
The final benefit you achieve by lifting heavier weights is that you improve functional strength capabilities. Since you get much stronger by lifting heavier weights, everyday activities will get much easier over time. You won't need to call your brother to move a couch anymore, or even have your son carry your suitcase. Muscularity also means a lower chance of injury if you participate in sports or other activities.
Do not fear heavy weights any longer. What you should fear is being old and weak. What you should fear is wasting more time training strategies that just won't get you where you want to go. Push your body - you are stronger than you think.
Wednesday, August 31, 2011
How to Squat!
Is the squat for you? It has also been noted in literature that squats isn't for everyone because their are those in which their body mechanics are structured differently, thereby, making a squatting position dangerous since their bodies cannot accommodate. For example, long limbs, joint immobility and even having "flat feet" (like myself). Flat feet places additional stress on the joints and lower back. However, do not limit yourself to your own body-mechanics. If you do you will not reach your full and realized potential. When I include squats in my routine it is almost always first (unless I am pre-exhausting with leg extensions first) and always used for increasing power, strength and mass.
Squat Tools - Use but do not Abuse!
Wear a lifting belt. A lifting belt keeps your back supported, tight and in line with the rest of your body. It's your back support for executing this terrific exercise. Training smart means training safe. Wear a lifting belt - on your first set - and then take it off on your last couple of sets (that is, if you are pyramiding your training in Reverse)! BUT do not abuse this tool along with other fine tools, e.g., lifting straps and knee wraps. If you rely on lifting tools to assist lift the weight, rather than your stabilizers, they will become weak, vulnerable and you will become prone to injury!
Squat Execution
Place your feet flat on the floor. Some will use a block to place under their heels. No. It's either feet flat on the floor or no squats at all. Placing a block under your heels actually places more (not less) pressure on the knees since a block forces the body to lean forward. Placing a block under your heels comes from the old school of thought (70s) and you are kidding yourself it is safer and thinking you can handle heavier poundages. Take a foot stance that feels comfortable for you - usually shoulder width. For a conventional or "bodybuilding" feet and knee placement point your feet and toes forward to help stabilize your body. Make sure your knees remain over your toes at all times! This conventional stance of pointing the toes forward and keeping the knees aligned over your toes throughout the range of motion will help emphasize your thighs and not your knees. If you have long legs you might consider taking a "powerlifting" wide stance with toes pointed out while keeping the knees aligned over your toes. This stance will not only utilize your thighs but your hips as well.
Next, place the bar over your trapezius muscle, not over your neck. The bar should be placed as far back as possible on the traps for the weight to be distributed properly for a safe execution. Place your hands around the bar and take a grip comfortable for you to help keep the weight balanced and stabilized. Now thrust your hips forward (do not stick your butt out), pull in your abdominals, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable) - as much as possible. Like in bent-over barbell rows tighten your whole body when you perform the squat. Not only will your legs and hips assist lifting the weight but your whole body will: chest, abs, arms and back. Like with any exercise you perform make sure your whole body is tight and stable. This is the key to performing more reps with a lot of weight!
Controlling Your Movements
In a controlled manner slowly lower yourself (hips or butt first) down and back (not forward) to a near or parallel (not below parallel) position. The weight should be distributed on your upper thighs and the heels or balls of your feet, neither your toes nor your knees. But don't go so far back where you lose balance and fall over backwards! From this weight distribution push up off your heels and lift the weight utilizing everything in your body while maintaining good, proper and safe form: your upper thighs, calves, hamstrings, lower back, chest, back, arms and abs - most every part in the whole body except your knees! Throughout the whole movement your back should be between a 90 and 45-degree angle for safe execution.
Do not lock out at the top in an effort to continue to build continuous tension in your thighs. If you wish to lock out at the top of the movement make sure you flex your thighs hard for a pause for peak contraction. If rest is inescapable during the set then by all means rest! But don't rest too long as this will create additional stress on the lower back and begin to tighten up. Rest at the top of the movement near completion of the set to catch your breath so you can crank out more reps!
Keeping the upper body tight and secure is the big key to improving squats or any other squat exercise ? even leg presses. During a maximum set of squats your breathing will be heavy, your body will be tight and your quads will be shaking, like a trembling tremor quake! After you've squatted your first or two sets, whether with heavy weight, low reps or light weight, high reps you will be gasping for air, taking you 5 or more minutes to catch your breath! You can accelerate your cardio to the MAX in only one or two sets of squats if you are tight, secure and focused! People don't know what they are missing without squatting - build muscle, burn fat & increase cardio at the same time!
Squat Tools - Use but do not Abuse!
Wear a lifting belt. A lifting belt keeps your back supported, tight and in line with the rest of your body. It's your back support for executing this terrific exercise. Training smart means training safe. Wear a lifting belt - on your first set - and then take it off on your last couple of sets (that is, if you are pyramiding your training in Reverse)! BUT do not abuse this tool along with other fine tools, e.g., lifting straps and knee wraps. If you rely on lifting tools to assist lift the weight, rather than your stabilizers, they will become weak, vulnerable and you will become prone to injury!
Squat Execution
Place your feet flat on the floor. Some will use a block to place under their heels. No. It's either feet flat on the floor or no squats at all. Placing a block under your heels actually places more (not less) pressure on the knees since a block forces the body to lean forward. Placing a block under your heels comes from the old school of thought (70s) and you are kidding yourself it is safer and thinking you can handle heavier poundages. Take a foot stance that feels comfortable for you - usually shoulder width. For a conventional or "bodybuilding" feet and knee placement point your feet and toes forward to help stabilize your body. Make sure your knees remain over your toes at all times! This conventional stance of pointing the toes forward and keeping the knees aligned over your toes throughout the range of motion will help emphasize your thighs and not your knees. If you have long legs you might consider taking a "powerlifting" wide stance with toes pointed out while keeping the knees aligned over your toes. This stance will not only utilize your thighs but your hips as well.
Next, place the bar over your trapezius muscle, not over your neck. The bar should be placed as far back as possible on the traps for the weight to be distributed properly for a safe execution. Place your hands around the bar and take a grip comfortable for you to help keep the weight balanced and stabilized. Now thrust your hips forward (do not stick your butt out), pull in your abdominals, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable) - as much as possible. Like in bent-over barbell rows tighten your whole body when you perform the squat. Not only will your legs and hips assist lifting the weight but your whole body will: chest, abs, arms and back. Like with any exercise you perform make sure your whole body is tight and stable. This is the key to performing more reps with a lot of weight!
Controlling Your Movements
In a controlled manner slowly lower yourself (hips or butt first) down and back (not forward) to a near or parallel (not below parallel) position. The weight should be distributed on your upper thighs and the heels or balls of your feet, neither your toes nor your knees. But don't go so far back where you lose balance and fall over backwards! From this weight distribution push up off your heels and lift the weight utilizing everything in your body while maintaining good, proper and safe form: your upper thighs, calves, hamstrings, lower back, chest, back, arms and abs - most every part in the whole body except your knees! Throughout the whole movement your back should be between a 90 and 45-degree angle for safe execution.
Do not lock out at the top in an effort to continue to build continuous tension in your thighs. If you wish to lock out at the top of the movement make sure you flex your thighs hard for a pause for peak contraction. If rest is inescapable during the set then by all means rest! But don't rest too long as this will create additional stress on the lower back and begin to tighten up. Rest at the top of the movement near completion of the set to catch your breath so you can crank out more reps!
Keeping the upper body tight and secure is the big key to improving squats or any other squat exercise ? even leg presses. During a maximum set of squats your breathing will be heavy, your body will be tight and your quads will be shaking, like a trembling tremor quake! After you've squatted your first or two sets, whether with heavy weight, low reps or light weight, high reps you will be gasping for air, taking you 5 or more minutes to catch your breath! You can accelerate your cardio to the MAX in only one or two sets of squats if you are tight, secure and focused! People don't know what they are missing without squatting - build muscle, burn fat & increase cardio at the same time!
Tuesday, May 31, 2011
100% Beef Aminos
Today I like to talk about the best Amino in the world.that is 100% Beef Aminos Universal Nutrition. 100% Beef Aminos is a high potency blend of superior beef amino acids derived from the highest quality beef protein isolate, beef albumin concentrate and Argentine beef liver. Each tablet contains a full spectrum of highly concentrated amino acids, as well as many other necessary and essential nutrients. Each serving provides a diverse source of amino acids extracted solely from premium beef sources. When 100% Beef Aminos is taken prior to each meal, it significantly increases daily amino intake. 100% Beef Aminos harnesses the anabolic potential of beef, and in turn provides ideal support for adding muscle mass to the body. 100% Beef Aminos is a great way to tap into all the advantages of beef, without suffering from any of the disadvantages, such as the high fat content. while I use Beef Aminos then I feel it in my muscles, actually that is amazing Amino.
Saturday, May 7, 2011
Alpha Lipoic Acid !
Other Names of ALA
Lipoic acid
Thioctic acid
1,2-dithiolane-3-pentanoic acid
1,2-dithiolane-3-valeric acid
6,8-thioctic acid
The History of ALA
ALA was isolated in 1950 by Dr. Lester Reed of the Department of Chemistry at the University of Texas. From 1950 until the late 1980's, ALA was only looked at for its effect on glucose. But in the late 1980's, researchers discovered its powerful antioxidant properties. ALA as a Antioxidant. ALA is also known as "The Universal Antioxidant". It is known as this, because it is both water and fat soluble and can pass the brain blood barrier. This means it can be used throughout the body: muscles, fat, organs, brain. It also works on the inside and outside of cells, allowing it to destroy free radicals before the get into cells and once they are already in (1).
Antioxidants
Antioxidants are molecules that neutralize free radicals. Free radicals are molecules that are missing an electron. This gives them a strong electro-negativity or want to fill their electron shell. To complete their shell and become positive, free radicals will take an electron from another molecule or give an electron to another molecule. The molecule that gained or loss an electron is now a free radical. This is called oxidation. The new free radical now looks to make itself positive. It finds another molecule and completes oxidation. This sets off a chain reaction which can harm many molecules. Antioxidants stop this chain reaction from taking place. Some antioxidants give the free radicals an electron. Others destroy the free radical. Free radicals can cause a variety of negative effects, so it is important to get rid of them. Fruits and vegetables are known for their antioxidants.
Not only is ALA a powerful antioxidant itself, but can also enhance the effectiveness of other antioxidants such as vitamin C and E, glutathoine, and coenzyme Q10. Antioxidants are either in reduced or oxidized form. An antioxidant is in its reduced form when it has an extra electron to give. Once an antioxidant has come into contact with a free radical, they return to their oxidized form. ALA gives up its extra electron to oxidized glutathoine or vitamin C, returning them to their reduced form where they can fight off free radicals. Vitamin C in turn can regenerate vitamin E to its reduced form. The process is known as the redox cycle. Adding ALA as a supplement greatly enhances your body's overall ability to fight off free radicals. That in itself makes it an excellent supplement!
Disease Fighting
Aids
ALA how been shown to stop the HIV virus from replicating in test tubes. Testing is still be done to see how the supplement effects HIV positive patients. It is known though, that people who are HIV positive have a weaken immune system. ALA's powerful antioxidant properties make it a must for HIV patients. Studies show that glutathoine levels were greatly increased in HIV patients who supplemented with ALA.
Vision
ALA has been shown to prevent cataracts in rats, improve visual functions of people with Glucoma, and prevent the eyes from degeneration.
Nervous System Diseases
ALA is a protector of the nervous system. It might also be involved in nerve regeneration. Because of this, studies are being done to see how ALA affects patients with Alzheimer's and Parkinson's disease.
ALA and the LIVER!
Two "hopeless" patients lay in hospital beds. Both are diagnosed with incurable liver disease. One doctor thought to try a "new" product that had not really been tested. As a result, the patients made full recoveries. What was this magical drug? ALA! . ALA has been used to cure liver damage caused by poisonous mushrooms, alcohol, metal detoxification, and other poisonings. All this is possible because ALA can remove toxic minerals from the body.
Well, I hope this wet your appetite to the world of Alpha Lipoic Acid. In part two of this series, you will explore why ALA has become popular with bodybuilders.
Monday, April 18, 2011
HIT!
Many people that train using HIT have the opinion that something just isn't right with those guys that spend day after day in the gym doing endless sets of every lift under the sun.
A common opinion is the volume guys don't understand the "scientific" approach to building muscle, and just don't push themselves hard enough to get the job done in a few sets.
Many volume guys on the other hand look at the HITers as not being as devoted as they are, and truth be told, maybe a little lazy. They figure if you really want it you'll do as many damn sets as required as many days of the week as possible. It doesn't interfere with life, "it is life!"
While there are lot's of "in between" trainers that do moderated versions of one or the other training styles, the HIT guys and volume trainers make up an extremely large segment of the training populace.
Both of these almost diametrically opposed training styles have a large following for the simple reason they are both very effective for those that are suited to each method.
While most new trainees end up sampling a good variety of different training modes while learning what works best for them, many never get past the "same old, same old" they learned through haphazardly watching everyone else do the same thing.
This is especially true of guys that start with volume if you don't mind me saying so. Even those that experiment often experiment around an extremely narrow portion of "what seems to work for them."
In a good majority of the cases this is well and good if the trainee has found a system that works for them, but a waste of time and energy if they are spinning their wheels making little or no progress from week to week.
What I'm going to discuss in this article are those trainees that play both sides of the fence; I am also going to go over some ways that may make volume and HIT more agreeable for those that strictly choose one or the other.
To say that volume work is responsible for the largest percentage of the top physiques is an understatement. But by and large, volume training tends to overtrain the average person.
For many people, gear/PHs can greatly increase the trainee's ability to recover from sessions that would have left them hopelessly overtrained while clean. Knowing this, many methodical lifters train HIT, or low volume while clean, and then gradually ramp up the workload when "on." They then ramp the volume back down as the cycle ends.
My usual rule of thumb for people that don't have either a lot of gear experience or overall training experience is to pick a routine that you KNOW is effective for you while training clean, and then let the gear amplify the results.
Doing this as a planned approach makes a lot of sense for most trainees. This approach is especially beneficial to those of you who are still getting to know how your body responds to different stimuli.
All newbies out there reading this take heed. One of the biggest mistakes people make is getting on a cycle, believing that now they can train "just like the pros," and overtraining so badly they hardly grow.
I have seen COUNTLESS people blaming their lack of progress on "bogus gear," when the truth of the matter is they never had a chance on their newfound six day a week 20 sets a body-part routine.
Even the most dogmatic HITer has to admit that SOME people, even those that respond well to HIT while clean, often don't grow as well as they do when combining a volume approach with good gear. And if it works...
Transitioning From HIT To Volume
Okay, so what if you are the type of lifter that trains clean (at least most of the time)? Here are some approaches that can allow the HIT (or low-volume) trainee to get some potentially productive volume work into his routine without too much of a chance of overtraining.
Conversely, I will recommend some approaches that will give you volume guys a break from endless sets and stalled poundage, and should usually spark some new growth in the process.
The simplest method, and the one most often used in a haphazard way is to do either a high volume or HIT routine until progress stalls, at which point you can slowly work into the higher/lower volume routine, or do a sudden switch.
Given the choice I like the "quick switch" to the new format, as it tends to result in better gains. The problem with how this is usually carried out is that the trainee waits WAY too long before it finally occurs to him that he is truly stuck.
And, by then the trainee has not only wasted valuable time, he has also managed to make his body less apt to be responsive.
Better ways of making this transition start with having a game plan in place with some structure to the switch. Additionally, it is wise to be truly aware of what your body is telling you. This will allow you to transition from one training mode to the other without becoming totally burned out on either method.
Ways Of Making This Transition Include:
One On, One Off.
This means the trainee performs a volume routine the first week, and switches to a low volume/hit routine the next. Lifts can stay the same, with only the number of sets and days spent in the gym changing from week to week.
Conversely, you can change all the loading parameters each week. This method usually results in less strength gains since there is less nerve improvement, but in my experience it also tends to produce more size gains.
Guys that are not naturally at least somewhat strong do best keeping the lifts constant and modulating the volume and rep count/cadence instead of performing different lifts.
This simple hi/low schedule truly works wonders for many people. The loading is constantly changing, and the fluctuating approach allows recovery from each of the different training variables (volume, frequency and intensity). Shifting your training approach in this manner goes a long way toward preventing stagnation and overtraining.
Relativity Of Volume
And as an aside, please keep in mind that the term "volume" is relative. The 10 sets that would leave a true hardgainer totally overtrained may be a reasonable load for someone with fairly good recovery ability, and may in fact be a low level of loading for the guy that can progress on 16 sets a bodypart.
And of course those same 10 sets are a huge load for a hardgainer/or HIT style trainee, who usually only performs 1-2 sets a bodypart.
Less Frequent Switches
Of course you can make the switch from volume to intensity a lot less frequently than once per week; performing 2-10 weeks of either style of training before changing to the other style works well for some…and much worse for others.
The key here is not waiting until you are totally "had" before transitioning and understanding why the switch can be a big boost over what you might have achieved running either style constantly.
And while this definitely qualifies as a cycling strategy, it is really not intensity cycling in its truest form. But that's another article for another day.
Stuck At The Same Poundage
If you respond well to volume, yet find yourself stuck way too long at the same poundage, you may find that doing volume for 60-75% of a given period, and inserting HIT/low volume/power training (call it what you will) as a means to reduce overtraining tendencies and boost strength levels goes a long way towards a bigger, better you.
Say whatever you want, but an exceedingly large percentage of those doing volume training experience very irregular poundage progression.
If the volume and frequency is right for YOU when doing a low volume routine, strength increases are usually like clockwork.
So with this scheme you do some volume, make progress on the weights and make good size gains.
Then, BEFORE you are hopelessly stuck, you switch to HIT and rack up some solid poundage increases, and then HIT the volume (ha-ha) with more weight on the bar and climb another size rung.
This is a good plan for those of you that don't tolerate volume well and tend to overtrain, yet get good size gains from using high volume for short periods of time.
Doing your HIT routine for 60-75% of the time, and then periodically switching to a volume approach gives some people just the right balance they need to get the best of both worlds.
Wave Loading
For those of you with attention to detail, and more importantly the ability and willingness to log your training (this should be everyone, but you'd be surprised), another effective method is wave-loading the workload.
This can be a great long-term routine structure for those that don't grow well, provided you don't go too high with the volume, or stay at the high end of the volume scale too long. And it's also useful in the short-term to provide some additional growth stimulus.
This wave approach requires the lifter to start out with a low workload volume, and gradually increase the loading (sets/lifts, in some cases frequency) until he or she is at a max (for you) load.
At that point, you work your way back down the volume scale again, or begin the process from the beginning. The key once again is to not go over the "edge" and end up severely overtrained.
If your work capacity (i.e., ability to recover well) is fairly good, you can make the progressions relatively fast, and stay in the higher loading level zones for the larger percentage of the time.
For those of you with…well let's just say less than ideal genetics (the vast majority of trainees) the best approach is to ramp the load slowly, and more importantly, don't go too high with the workload.
Hanging out on the brink of overtraining can be result-producing for those people who recover fairly well, but ends up being counterproductive for most folks that thrive on lesser workloads.
Remember, we are trying to change the stimulus, get some additional size gains that volume often promotes, and then close the door before we hit the wall.
A common opinion is the volume guys don't understand the "scientific" approach to building muscle, and just don't push themselves hard enough to get the job done in a few sets.
Many volume guys on the other hand look at the HITers as not being as devoted as they are, and truth be told, maybe a little lazy. They figure if you really want it you'll do as many damn sets as required as many days of the week as possible. It doesn't interfere with life, "it is life!"
While there are lot's of "in between" trainers that do moderated versions of one or the other training styles, the HIT guys and volume trainers make up an extremely large segment of the training populace.
Both of these almost diametrically opposed training styles have a large following for the simple reason they are both very effective for those that are suited to each method.
While most new trainees end up sampling a good variety of different training modes while learning what works best for them, many never get past the "same old, same old" they learned through haphazardly watching everyone else do the same thing.
This is especially true of guys that start with volume if you don't mind me saying so. Even those that experiment often experiment around an extremely narrow portion of "what seems to work for them."
In a good majority of the cases this is well and good if the trainee has found a system that works for them, but a waste of time and energy if they are spinning their wheels making little or no progress from week to week.
What I'm going to discuss in this article are those trainees that play both sides of the fence; I am also going to go over some ways that may make volume and HIT more agreeable for those that strictly choose one or the other.
To say that volume work is responsible for the largest percentage of the top physiques is an understatement. But by and large, volume training tends to overtrain the average person.
For many people, gear/PHs can greatly increase the trainee's ability to recover from sessions that would have left them hopelessly overtrained while clean. Knowing this, many methodical lifters train HIT, or low volume while clean, and then gradually ramp up the workload when "on." They then ramp the volume back down as the cycle ends.
My usual rule of thumb for people that don't have either a lot of gear experience or overall training experience is to pick a routine that you KNOW is effective for you while training clean, and then let the gear amplify the results.
Doing this as a planned approach makes a lot of sense for most trainees. This approach is especially beneficial to those of you who are still getting to know how your body responds to different stimuli.
All newbies out there reading this take heed. One of the biggest mistakes people make is getting on a cycle, believing that now they can train "just like the pros," and overtraining so badly they hardly grow.
I have seen COUNTLESS people blaming their lack of progress on "bogus gear," when the truth of the matter is they never had a chance on their newfound six day a week 20 sets a body-part routine.
Even the most dogmatic HITer has to admit that SOME people, even those that respond well to HIT while clean, often don't grow as well as they do when combining a volume approach with good gear. And if it works...
Transitioning From HIT To Volume
Okay, so what if you are the type of lifter that trains clean (at least most of the time)? Here are some approaches that can allow the HIT (or low-volume) trainee to get some potentially productive volume work into his routine without too much of a chance of overtraining.
Conversely, I will recommend some approaches that will give you volume guys a break from endless sets and stalled poundage, and should usually spark some new growth in the process.
The simplest method, and the one most often used in a haphazard way is to do either a high volume or HIT routine until progress stalls, at which point you can slowly work into the higher/lower volume routine, or do a sudden switch.
Given the choice I like the "quick switch" to the new format, as it tends to result in better gains. The problem with how this is usually carried out is that the trainee waits WAY too long before it finally occurs to him that he is truly stuck.
And, by then the trainee has not only wasted valuable time, he has also managed to make his body less apt to be responsive.
Better ways of making this transition start with having a game plan in place with some structure to the switch. Additionally, it is wise to be truly aware of what your body is telling you. This will allow you to transition from one training mode to the other without becoming totally burned out on either method.
Ways Of Making This Transition Include:
One On, One Off.
This means the trainee performs a volume routine the first week, and switches to a low volume/hit routine the next. Lifts can stay the same, with only the number of sets and days spent in the gym changing from week to week.
Conversely, you can change all the loading parameters each week. This method usually results in less strength gains since there is less nerve improvement, but in my experience it also tends to produce more size gains.
Guys that are not naturally at least somewhat strong do best keeping the lifts constant and modulating the volume and rep count/cadence instead of performing different lifts.
This simple hi/low schedule truly works wonders for many people. The loading is constantly changing, and the fluctuating approach allows recovery from each of the different training variables (volume, frequency and intensity). Shifting your training approach in this manner goes a long way toward preventing stagnation and overtraining.
Relativity Of Volume
And as an aside, please keep in mind that the term "volume" is relative. The 10 sets that would leave a true hardgainer totally overtrained may be a reasonable load for someone with fairly good recovery ability, and may in fact be a low level of loading for the guy that can progress on 16 sets a bodypart.
And of course those same 10 sets are a huge load for a hardgainer/or HIT style trainee, who usually only performs 1-2 sets a bodypart.
Less Frequent Switches
Of course you can make the switch from volume to intensity a lot less frequently than once per week; performing 2-10 weeks of either style of training before changing to the other style works well for some…and much worse for others.
The key here is not waiting until you are totally "had" before transitioning and understanding why the switch can be a big boost over what you might have achieved running either style constantly.
And while this definitely qualifies as a cycling strategy, it is really not intensity cycling in its truest form. But that's another article for another day.
Stuck At The Same Poundage
If you respond well to volume, yet find yourself stuck way too long at the same poundage, you may find that doing volume for 60-75% of a given period, and inserting HIT/low volume/power training (call it what you will) as a means to reduce overtraining tendencies and boost strength levels goes a long way towards a bigger, better you.
Say whatever you want, but an exceedingly large percentage of those doing volume training experience very irregular poundage progression.
If the volume and frequency is right for YOU when doing a low volume routine, strength increases are usually like clockwork.
So with this scheme you do some volume, make progress on the weights and make good size gains.
Then, BEFORE you are hopelessly stuck, you switch to HIT and rack up some solid poundage increases, and then HIT the volume (ha-ha) with more weight on the bar and climb another size rung.
This is a good plan for those of you that don't tolerate volume well and tend to overtrain, yet get good size gains from using high volume for short periods of time.
Doing your HIT routine for 60-75% of the time, and then periodically switching to a volume approach gives some people just the right balance they need to get the best of both worlds.
Wave Loading
For those of you with attention to detail, and more importantly the ability and willingness to log your training (this should be everyone, but you'd be surprised), another effective method is wave-loading the workload.
This can be a great long-term routine structure for those that don't grow well, provided you don't go too high with the volume, or stay at the high end of the volume scale too long. And it's also useful in the short-term to provide some additional growth stimulus.
This wave approach requires the lifter to start out with a low workload volume, and gradually increase the loading (sets/lifts, in some cases frequency) until he or she is at a max (for you) load.
At that point, you work your way back down the volume scale again, or begin the process from the beginning. The key once again is to not go over the "edge" and end up severely overtrained.
If your work capacity (i.e., ability to recover well) is fairly good, you can make the progressions relatively fast, and stay in the higher loading level zones for the larger percentage of the time.
For those of you with…well let's just say less than ideal genetics (the vast majority of trainees) the best approach is to ramp the load slowly, and more importantly, don't go too high with the workload.
Hanging out on the brink of overtraining can be result-producing for those people who recover fairly well, but ends up being counterproductive for most folks that thrive on lesser workloads.
Remember, we are trying to change the stimulus, get some additional size gains that volume often promotes, and then close the door before we hit the wall.
Thursday, March 31, 2011
Legs Shape
Everyone loves a good pair of legs, and lucky for us, everyone has a set. What you do with them on a daily basis however will greatly affect how they look.If your goal is to train your legs to develop massive amounts of muscle, you will train differently than someone whose goal is to lean down their legs and keep them streamlined and tight.Many males who work out to build size are concerned with getting their backs huge and biceps bulging and often place too much emphasis on their arm workouts while neglecting to do anything for legs. This is one of the most detrimental mistakes any bodybuilder looking to build size can make.
Benefits Of Leg Workouts
Because the legs contain such a massive amount of muscle tissue, when they are placed under an overloading stimulus they cause the release of anabolic hormonessuch as testosterone and growth hormone; much more than when you are working a smaller muscle such as your triceps.These hormones alone stimulate muscle growth, so essentially, when you work your legs, you are indirectly helping the rest of you to grow as well. And besides, if you've ever seen one of these guys in the gym who only works their arms, a large upper body with chicken legs doesn't exactly look appealing.Having strong legs is also important for anyone playing contact sports. Your legs are your base of support and provide you with the stability you need to stay standing when an opponent is trying to knock you down.Strong legs help with everyday life too, as we will have an easier time walking up and down stairs, lifting heavy loads (since you should be lifting with your legs), and just being mobile in general.
Training To Increase Leg Size
In order to build good size on your legs, you will want to push your muscles to or almost to failure. You want to work them hard and then let them rest and grow.It would be most appropriate for you to dedicate 1 or possibly 2 days, if you have good recovery ability, to your leg training. Your goal in this workout will be to lift heavy enough weights so that you can successfully complete 8 to 12 repetitions per set, while performing 2-4 sets per exercise.Your rest periods should last between 45 and 60 seconds. The objective of this length of rest is to give your muscles enough time to recover so you can lift heavy again, but not allow them to rest to long as this will decrease the amount of anabolic hormones you release.Finally, depending on your individual experience and workload tolerance you may choose to include 2-5 different exercises per major muscle.Keep in mind that some exercises will work more than one muscle, for example,lunges will work quads, hamstrings and glutes, whereas performing leg extensionsprimarily focuses on your quadriceps. To keep your legs responding, it is good to incorporate a variety of exercises into your training to keep your muscles guessing as to what comes next.And, even though they are a relatively small muscle, you will want to include some calf work in your training, so choose a form of calf raises, either standing or sittingin your workout plan.
Training Legs For Power
Now, some people will not be looking to add more muscle to their legs but will rather be hoping to increase the amount of power they can generate over a short period of time. This type of training will take into account a different rep/rest scheme than that of muscle hypertrophy (increase in size of muscle fiber).If this is your goal, you will want to lift a heavier weight than if you were training for mass but will be performing only 4-8 reps per set. Your rest periods will also be longer as you want the muscle to fully recover and by allowing more time you decrease the chances of adding muscular bulk.You may choose from the same list of exercises as above but may also want to include squat jumps, jumping lunges and sprinting exercises in your plan. These exercises will help target your fast twitch muscle fibers and get your motor units firing at a faster rate, thus helping you to generate more force per unit of time (thus greater power).Since this is very intense training, it should once again only be performed once or maybe twice a week, making sure that you take some good quality rest days in between your workouts.
Training For Lean Legs
Finally, some people out there, most commonly women, will wish to tone down their legs and keep them a little thinner and leaner while still showing some muscle development.To accommodate this goal you would want to perform a greater number of reps with a lighter weight, taking the shortest rest breaks that you can handle. This workout would most likely closely resemble that of a circuit training one.You may wish to perform an exercise for your quads and then immediately move into one for your hamstrings and finish off with something for your calves and then repeat the cycle once again. By continually moving you will also be providing your body with an aerobic workout and will burn more calories during your training, thus helping to keep you lean.You will want to work in the rep range of 15-20 reps and perform 3-5 sets per exercise. You can choose more exercises if you wish depending on how much other training you are currently doing and whether or not you are also performing additional cardio exercise.Since you will be using a lighter weight and thus not stressing your muscles to complete failure, you will be able to include leg training 2-4 times a week, provided you are still taking at least one day off in between workouts. In addition to this training, performing cardio training such as running, uphill walking, or using an elliptical machine will help keep your legs trim and tight.These types of cardio exercises do not provide a great deal of resistance (as much as biking would for example) and will thus help to lean your legs out without adding muscular bulk. You might try including a couple of days of interval training as well as this will help speed up your metabolism and allow you to burn more calories once you have finished your workout (a process known as EPOC - Excess Post-Exercise Oxygen Consumption).
Conclusion
Whatever your goals are for your legs, a proper training program can help you accomplish them. Although similar exercises can be used for all types of objectives, it is the amount of reps per set, number of sets and exercises and amount of rest between sets you take that determines how your legs will look.
Benefits Of Leg Workouts
Because the legs contain such a massive amount of muscle tissue, when they are placed under an overloading stimulus they cause the release of anabolic hormonessuch as testosterone and growth hormone; much more than when you are working a smaller muscle such as your triceps.These hormones alone stimulate muscle growth, so essentially, when you work your legs, you are indirectly helping the rest of you to grow as well. And besides, if you've ever seen one of these guys in the gym who only works their arms, a large upper body with chicken legs doesn't exactly look appealing.Having strong legs is also important for anyone playing contact sports. Your legs are your base of support and provide you with the stability you need to stay standing when an opponent is trying to knock you down.Strong legs help with everyday life too, as we will have an easier time walking up and down stairs, lifting heavy loads (since you should be lifting with your legs), and just being mobile in general.
Training To Increase Leg Size
In order to build good size on your legs, you will want to push your muscles to or almost to failure. You want to work them hard and then let them rest and grow.It would be most appropriate for you to dedicate 1 or possibly 2 days, if you have good recovery ability, to your leg training. Your goal in this workout will be to lift heavy enough weights so that you can successfully complete 8 to 12 repetitions per set, while performing 2-4 sets per exercise.Your rest periods should last between 45 and 60 seconds. The objective of this length of rest is to give your muscles enough time to recover so you can lift heavy again, but not allow them to rest to long as this will decrease the amount of anabolic hormones you release.Finally, depending on your individual experience and workload tolerance you may choose to include 2-5 different exercises per major muscle.Keep in mind that some exercises will work more than one muscle, for example,lunges will work quads, hamstrings and glutes, whereas performing leg extensionsprimarily focuses on your quadriceps. To keep your legs responding, it is good to incorporate a variety of exercises into your training to keep your muscles guessing as to what comes next.And, even though they are a relatively small muscle, you will want to include some calf work in your training, so choose a form of calf raises, either standing or sittingin your workout plan.
Training Legs For Power
Now, some people will not be looking to add more muscle to their legs but will rather be hoping to increase the amount of power they can generate over a short period of time. This type of training will take into account a different rep/rest scheme than that of muscle hypertrophy (increase in size of muscle fiber).If this is your goal, you will want to lift a heavier weight than if you were training for mass but will be performing only 4-8 reps per set. Your rest periods will also be longer as you want the muscle to fully recover and by allowing more time you decrease the chances of adding muscular bulk.You may choose from the same list of exercises as above but may also want to include squat jumps, jumping lunges and sprinting exercises in your plan. These exercises will help target your fast twitch muscle fibers and get your motor units firing at a faster rate, thus helping you to generate more force per unit of time (thus greater power).Since this is very intense training, it should once again only be performed once or maybe twice a week, making sure that you take some good quality rest days in between your workouts.
Training For Lean Legs
Finally, some people out there, most commonly women, will wish to tone down their legs and keep them a little thinner and leaner while still showing some muscle development.To accommodate this goal you would want to perform a greater number of reps with a lighter weight, taking the shortest rest breaks that you can handle. This workout would most likely closely resemble that of a circuit training one.You may wish to perform an exercise for your quads and then immediately move into one for your hamstrings and finish off with something for your calves and then repeat the cycle once again. By continually moving you will also be providing your body with an aerobic workout and will burn more calories during your training, thus helping to keep you lean.You will want to work in the rep range of 15-20 reps and perform 3-5 sets per exercise. You can choose more exercises if you wish depending on how much other training you are currently doing and whether or not you are also performing additional cardio exercise.Since you will be using a lighter weight and thus not stressing your muscles to complete failure, you will be able to include leg training 2-4 times a week, provided you are still taking at least one day off in between workouts. In addition to this training, performing cardio training such as running, uphill walking, or using an elliptical machine will help keep your legs trim and tight.These types of cardio exercises do not provide a great deal of resistance (as much as biking would for example) and will thus help to lean your legs out without adding muscular bulk. You might try including a couple of days of interval training as well as this will help speed up your metabolism and allow you to burn more calories once you have finished your workout (a process known as EPOC - Excess Post-Exercise Oxygen Consumption).
Conclusion
Whatever your goals are for your legs, a proper training program can help you accomplish them. Although similar exercises can be used for all types of objectives, it is the amount of reps per set, number of sets and exercises and amount of rest between sets you take that determines how your legs will look.
Saturday, March 12, 2011
Vegetables
"You're not getting any dessert until you eat all your vegetables." I'm sure most of us have heard that from our mom. Some people probably did not like the fact that they had to eat their vegetables, so they hid their vegetables in a napkin. Others choked them down. So was your mom just being mean, or was she looking out for your well being? Well mom was looking out for your well being. How you say. Fruits and vegetables are beneficial to your health and should be included in every person's diet. In this article, I'll explain why.
Phytochemicals
Phytochemicals are chemicals produced by plants. They are substances that limit the growth of cancer cells. It is believed that the phytochemicals found in strawberries, blueberries, and spinach have the power to increase "cell membrane fluidity". This would also nutrients to easily pass through the cells. Phytochemicals can aid in the prevention and treatment of diabetes, cardiovascular disease, high blood pressure and cancer . Different fruits and vegetables are believed to fight off different types of cancer.
Types of Phytochemicals
• Polyphenols and Flavonoids- Help suppress tumor growth and prevent blood clots. They are also antioxidants. They are found in broccoli, apples, cherries, celery, onions, eggplant, tomatoes, and parsley.
• Isothiocyanates- Fights against breast cancer and prostate cancer. It is found in broccoli, cabbage, cauliflower, turnips, brussels sprouts, and rutabagas.
• Phytoestrogens- Improve cholesterol, fight against breast cancer, and prevent bone loss. They are found in soy products, flax seed, whole grains, and types of berries.
• Organosulfurs- Enhance the immune system. They are found in onions, leeks, garlic, and chives.
• Saponins- Enhance the immune system and accelerate wound healing. They are found in soy beans, ginseng, and whole grains.
• Capsaicin- Destroys cancer causing substances. It is found in red peppers.
• Sterols- Lowers cholesterol. It is found in vegetable oil.
Antioxidants
Antioxidants are molecules that neutralize free radicals. Free radicals are molecules that are missing an electron. This gives them a strong electronegativity or want to fill their electron shell. To complete their shell and become positive, free radicals will take an electron from another molecule or give an electron to another molecule. The molecule that gained or loss an electron is now a free radical. This is called oxidation. The new free radical now looks to make itself positive. It finds another molecule and completes oxidation. This sets off a chain reaction which can harm many molecules. Antioxidants stop this chain reaction from taking place. Some antioxidants give the free radicals an electron. Others destroy the free radical . Free radicals can cause a variety of negative effects, so it is important to get rid of them. Fruits and vegetables are known for their antioxidants.
Vitamins
Fruits and Vegetables are loaded with vitamins!
Here are some examples of common fruits vitamin contents.
Fruit (100 grams) A IU C mg B1 mg B2 mg B6 mg E IU
Apple 2 15 0.02 0.01 0.05 O.5
Banana 3 10 0.04 0.03 0.36 0.3
Grapefruit 0 40 0.07 0.02 0.03 0.5
Kiwi 5 70 0.01 0.02 0.12 1.9
Orange 2 49 0.07 0.03 0.06 0.1
Pear 15 7 0.01 0.02 0.02 0
Peach 0 4 0.01 0.01 0.02 0.1
Strawberry 10 60 0.02 0.03 0.06 0.4
Tomato 140 15 0.05 0.02 0.08 0.7
Fiber
Fiber is an indigestible complex carbohydrate. It cannot be absorbed by the body, and therefore has no calories. Fiber is known to clean out the digestive system. It makes waste pass through the colon quickly, which is why it helps constipation. It also has cancer fighting properties. It is recommended that adults get 20-35 grams of fiber every day .
Here is the amount of fiber in popular fruits and vegetables:
Fruit or Vegetable Amount of Fiber
• Apple 5 (per medium apple)
• Banana 4 (per medium banana)
• Broccoli 5 (per medium stalk)
• Carrot 2 (per medium carrot)
• Corn 3 (per medium ear)
• Grapefruit 12 (per medium grapefruit)
• Orange 3 (per medium orange)
• Peach 2 (per medium peach)
• Pear 3 (per medium pear)
• Potato 3 (per medium potato)
• Tomato 2 (per medium tomato)
Conclusion
Fruits and vegetables should be a part of everyone's daily diet. If you do not like eating fruits and vegetables, found some that you do like. Besides being extremely healthy, some fruits and vegetables are easy to carry around. This means you can take one with you when you go out. Oranges and bananas work great for this. Throw one in your car, then when you want to eat it, just peel it. So the next time your mom makes vegetables, eat them. And if you see your mom has not finished all of her vegetables, explain to her why she needs to eat them.
Phytochemicals
Phytochemicals are chemicals produced by plants. They are substances that limit the growth of cancer cells. It is believed that the phytochemicals found in strawberries, blueberries, and spinach have the power to increase "cell membrane fluidity". This would also nutrients to easily pass through the cells. Phytochemicals can aid in the prevention and treatment of diabetes, cardiovascular disease, high blood pressure and cancer . Different fruits and vegetables are believed to fight off different types of cancer.
Types of Phytochemicals
• Polyphenols and Flavonoids- Help suppress tumor growth and prevent blood clots. They are also antioxidants. They are found in broccoli, apples, cherries, celery, onions, eggplant, tomatoes, and parsley.
• Isothiocyanates- Fights against breast cancer and prostate cancer. It is found in broccoli, cabbage, cauliflower, turnips, brussels sprouts, and rutabagas.
• Phytoestrogens- Improve cholesterol, fight against breast cancer, and prevent bone loss. They are found in soy products, flax seed, whole grains, and types of berries.
• Organosulfurs- Enhance the immune system. They are found in onions, leeks, garlic, and chives.
• Saponins- Enhance the immune system and accelerate wound healing. They are found in soy beans, ginseng, and whole grains.
• Capsaicin- Destroys cancer causing substances. It is found in red peppers.
• Sterols- Lowers cholesterol. It is found in vegetable oil.
Antioxidants
Antioxidants are molecules that neutralize free radicals. Free radicals are molecules that are missing an electron. This gives them a strong electronegativity or want to fill their electron shell. To complete their shell and become positive, free radicals will take an electron from another molecule or give an electron to another molecule. The molecule that gained or loss an electron is now a free radical. This is called oxidation. The new free radical now looks to make itself positive. It finds another molecule and completes oxidation. This sets off a chain reaction which can harm many molecules. Antioxidants stop this chain reaction from taking place. Some antioxidants give the free radicals an electron. Others destroy the free radical . Free radicals can cause a variety of negative effects, so it is important to get rid of them. Fruits and vegetables are known for their antioxidants.
Vitamins
Fruits and Vegetables are loaded with vitamins!
Here are some examples of common fruits vitamin contents.
Fruit (100 grams) A IU C mg B1 mg B2 mg B6 mg E IU
Apple 2 15 0.02 0.01 0.05 O.5
Banana 3 10 0.04 0.03 0.36 0.3
Grapefruit 0 40 0.07 0.02 0.03 0.5
Kiwi 5 70 0.01 0.02 0.12 1.9
Orange 2 49 0.07 0.03 0.06 0.1
Pear 15 7 0.01 0.02 0.02 0
Peach 0 4 0.01 0.01 0.02 0.1
Strawberry 10 60 0.02 0.03 0.06 0.4
Tomato 140 15 0.05 0.02 0.08 0.7
Fiber
Fiber is an indigestible complex carbohydrate. It cannot be absorbed by the body, and therefore has no calories. Fiber is known to clean out the digestive system. It makes waste pass through the colon quickly, which is why it helps constipation. It also has cancer fighting properties. It is recommended that adults get 20-35 grams of fiber every day .
Here is the amount of fiber in popular fruits and vegetables:
Fruit or Vegetable Amount of Fiber
• Apple 5 (per medium apple)
• Banana 4 (per medium banana)
• Broccoli 5 (per medium stalk)
• Carrot 2 (per medium carrot)
• Corn 3 (per medium ear)
• Grapefruit 12 (per medium grapefruit)
• Orange 3 (per medium orange)
• Peach 2 (per medium peach)
• Pear 3 (per medium pear)
• Potato 3 (per medium potato)
• Tomato 2 (per medium tomato)
Conclusion
Fruits and vegetables should be a part of everyone's daily diet. If you do not like eating fruits and vegetables, found some that you do like. Besides being extremely healthy, some fruits and vegetables are easy to carry around. This means you can take one with you when you go out. Oranges and bananas work great for this. Throw one in your car, then when you want to eat it, just peel it. So the next time your mom makes vegetables, eat them. And if you see your mom has not finished all of her vegetables, explain to her why she needs to eat them.
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