Leg Ext 150 1:38
Leg Press 320 1:09
Pull down 170 1:09
Bench 160 :58
Vert Press 100 :48
Wednesday, November 25, 2009
Tuesday, November 24, 2009
Monday, November 23, 2009
Myostatin is not your buddy
Gene therapy may be used to treat muscular dystrophy
Myostatin is a secreted TGF beta protein family member that inhibits muscle differentiation and growth.
Myostatin is a secreted TGF beta protein family member that inhibits muscle differentiation and growth.
Thursday, November 19, 2009
11/17/09
Leg Ext. 140 1:30
Leg Press 310 1:20
Pull Down 170 1:09
Bench 165 :48
V Press 105 :50
Curls 40 x 2 1:00
Leg Press 310 1:20
Pull Down 170 1:09
Bench 165 :48
V Press 105 :50
Curls 40 x 2 1:00
Friday, November 13, 2009
Pre-Fatigue training
This is a post I found on the http://www.muscleandstrength.com/ forum.
http://www.muscleandstrength.com/forum/
Every now and then, one really needs to shock the muscles into growth, and there are a number of ways in which this can be done, including drop sets, supersets and pre-fatiguing the muscles. Drop sets and supersets are often used in workouts, but often, pre-fatigue techniques are neglected because they are not understood. ie. How would one pre-fatigue the Biceps? or the Lats? Used properly, pre-fatigue training gives awesome results, and here's how and why it works:
Pre-fatiguing the muscles
Muscles work as follows: There are two types of muscle fibres: slow-twitch and fast-twitch. Slow-twitch muscles are used for repetitive movements, and they are designed for endurance. They recover rapidly, and do not tire easily. They are always employed before the fast-twitch muscles during an exercise. However, when the weight gets too heavy, your body calls on the fast-twitch fibres to do the work. These can lift heavy loads, but tire quickly.
Example: Let's say have 100 muscle fibers in a muscle - 50 slow-twich and 50 fast-twitch. You lift a weight which requires 55 muscle fibers. Your body will call on all 50 slow-twitch and 5 fast-twich fibers to lift the weight. After one rep, your slow twitch fibers are still perfectly strong, whereas the 5 fast-twitch fibers are exhausted. Now you do a second rep. Your body uses all 50 slow-twitch muscles once again, but 5 different fast-twich fibers, because the first ones are exhausted. After 10 reps, all your fast-twich fibers are exhausted and you can no longer lift the weight. (Now you can see why you do more than one rep.)
So, what happens if you want to shock the muscles further - hit the fast-twich fibers further while they're tired. You can't do any more reps, because they're exhausted, and if you wait for them to recover before doing a new set, you're not shocking them into growth as effectively as you could. So, the following techniques are available:
1. Drop sets - give them lighter weights and your fast-twitch fibers can lift a little more while fatigued.
2. Supersets - use different muscles to assist in a lift while the fast-twitch fibers are still fatigued.
3. Pre-fatigue the muscles - this is a single-joint (rotary) exercise, followed by a compound (linear) exercise to failure. This is different to supersets in that you use heavy weights in the second exercise, and there is a short rest period in between the two exercises:
Pre-fatiguing the muscles is done by using a rotary exercise, followed by a linear exercise (heavy) after a short rest period. The rotary exercise pre-fatigues the muscles, and the fast-twich fibers are hammered in the linear exercise - shocking the muscle into growth.
OK - so here's the rotary exercises which you should do to pre-fatigue the muscle, followed by the killer linear exercise:
Pecs
Rotary: Pec Dec or fly's
Linear: Bench Press
Lats
Rotary: Pullovers
Linear: Lateral Pulldowns
Delts
Rotary: Lateral Raises
Linear: Military Press
Biceps
Rotary: Curls
Linear: Chin-ups (underhand grip)
Triceps
Rotary: Tricep extensions
Linear: Dips
Quads
Rotary: Leg Extensions
Linear: Leg Press
Hamstrings
Rotary: Lying Leg Curls
Linear: Lunges or Leg Press
Include this in your workout as an alternative to drop-sets and supersets every now and then, as a shock-technique, and your muscles will grow like weeds. Pre-fatigue training works like no other!
Enjoy!
http://www.muscleandstrength.com/forum/
Every now and then, one really needs to shock the muscles into growth, and there are a number of ways in which this can be done, including drop sets, supersets and pre-fatiguing the muscles. Drop sets and supersets are often used in workouts, but often, pre-fatigue techniques are neglected because they are not understood. ie. How would one pre-fatigue the Biceps? or the Lats? Used properly, pre-fatigue training gives awesome results, and here's how and why it works:
Pre-fatiguing the muscles
Muscles work as follows: There are two types of muscle fibres: slow-twitch and fast-twitch. Slow-twitch muscles are used for repetitive movements, and they are designed for endurance. They recover rapidly, and do not tire easily. They are always employed before the fast-twitch muscles during an exercise. However, when the weight gets too heavy, your body calls on the fast-twitch fibres to do the work. These can lift heavy loads, but tire quickly.
Example: Let's say have 100 muscle fibers in a muscle - 50 slow-twich and 50 fast-twitch. You lift a weight which requires 55 muscle fibers. Your body will call on all 50 slow-twitch and 5 fast-twich fibers to lift the weight. After one rep, your slow twitch fibers are still perfectly strong, whereas the 5 fast-twitch fibers are exhausted. Now you do a second rep. Your body uses all 50 slow-twitch muscles once again, but 5 different fast-twich fibers, because the first ones are exhausted. After 10 reps, all your fast-twich fibers are exhausted and you can no longer lift the weight. (Now you can see why you do more than one rep.)
So, what happens if you want to shock the muscles further - hit the fast-twich fibers further while they're tired. You can't do any more reps, because they're exhausted, and if you wait for them to recover before doing a new set, you're not shocking them into growth as effectively as you could. So, the following techniques are available:
1. Drop sets - give them lighter weights and your fast-twitch fibers can lift a little more while fatigued.
2. Supersets - use different muscles to assist in a lift while the fast-twitch fibers are still fatigued.
3. Pre-fatigue the muscles - this is a single-joint (rotary) exercise, followed by a compound (linear) exercise to failure. This is different to supersets in that you use heavy weights in the second exercise, and there is a short rest period in between the two exercises:
Pre-fatiguing the muscles is done by using a rotary exercise, followed by a linear exercise (heavy) after a short rest period. The rotary exercise pre-fatigues the muscles, and the fast-twich fibers are hammered in the linear exercise - shocking the muscle into growth.
OK - so here's the rotary exercises which you should do to pre-fatigue the muscle, followed by the killer linear exercise:
Pecs
Rotary: Pec Dec or fly's
Linear: Bench Press
Lats
Rotary: Pullovers
Linear: Lateral Pulldowns
Delts
Rotary: Lateral Raises
Linear: Military Press
Biceps
Rotary: Curls
Linear: Chin-ups (underhand grip)
Triceps
Rotary: Tricep extensions
Linear: Dips
Quads
Rotary: Leg Extensions
Linear: Leg Press
Hamstrings
Rotary: Lying Leg Curls
Linear: Lunges or Leg Press
Include this in your workout as an alternative to drop-sets and supersets every now and then, as a shock-technique, and your muscles will grow like weeds. Pre-fatigue training works like no other!
Enjoy!
Thursday, November 12, 2009
11/12/09
Leg Press 370 lbs 1:50
Lat Pull down 160 lbs 1:33
Chest Press 160 lbs 1:12
Overhead Press 100 lbs 1:33
Lat Pull down 160 lbs 1:33
Chest Press 160 lbs 1:12
Overhead Press 100 lbs 1:33
Monday, November 9, 2009
Chemicals in Our Food, and Bodies
Chemicals in Our Food, and Bodies
Your body is probably home to a chemical called bisphenol A, or BPA. It’s a synthetic estrogen that United States factories now use in everything from plastics to epoxies — to the tune of six pounds per American per year. That’s a lot of estrogen...
Your body is probably home to a chemical called bisphenol A, or BPA. It’s a synthetic estrogen that United States factories now use in everything from plastics to epoxies — to the tune of six pounds per American per year. That’s a lot of estrogen...
Thursday, November 5, 2009
How can you generate the greatest metabolic effect?
How can you generate the greatest metabolic effect?
Copied from http://metaboliceffect.wordpress.com/
How Long does it last and how significant is it?
There are several studies that challenge the notion that EPOC is insignificant. One of the most important was published in 2002 in the European Journal of Applied Physiology. In this study Schuenke et. al. showed a circuit resistance training program utilizing heavy weights, short rest periods and lasting only thirty-one minutes was able to generate an EPOC that persisted for 48 hours (1). The results showed that metabolism 24 hours and 48 hours after the exercise session was increased by 21% and 19% respectively. The researchers point out that for a typical 180-pound individual “This equates to 773 calories expended post exercise”. This is far from insignificant and greatly exceeds the 15% number many researchers quote for EPOC. Similar findings have been shown in women using a similar resistance training protocol. In women the elevation in metabolic rate lasted 16 hours (2). Women likely have a lower response due to lower muscle mass and decreased levels of testosterone.Similar findings have been seen with interval training as well with significant EPOC values lasting up to 24 hours (3-4).
----------
Using this new understanding of exercise and following what the research says, there are 4 reliable ways to stimulate the maximum caloric burn both during and after the exercise session. We call these the “Bs” and the “Hs”, breathless, burning, heavy and heat. Each workout should work to genrate all four of these components.
1. Get Breathless - you have to be panting for breath in order to reap the full benefits of a metabolic workout. If you can talk, you are not doing metabolic conditioning. This aspect correlates with the degree of EPOC and anaerobic calorie burn. It is important to minimize pacing yourself which is why we have developed a system of exercise we call rest-based training that allows each exerciser to generate the correct intensity required for their unique metabolism to reap the rewards…hence the ME acronym.
2. You need to get Burning - You have to get to the point of “metabolic failure”. Metabolic failure is a term I use to describe the need to stop exercise because of an intense burn in the muscles, not necessarily because the weight is too heavy to lift. This is directly related to the lactate generation in a workout and how much growth hormone and testosterone you will generate from the workout (more a HGH determining factor than a testosterone one). What many people are unaware of is that lactic acid acts like a hormone and may actually cause/contribute to the release of HGH and testosterone (10-14). In other words the degree of burn in your muscles is directly correlated to the proper hormone response for increased muscle building and fat burning.
3. You need to lift heavy - if you are not incorporating heavy weighted movements into your workout you are missing a key component of the after-burn. In the 2002 research by Schuenke the weights used were very heavy (a 10 rep max) and the exercises were full body movements. Heavy barbell squats, explosive power cleans, and maximal dead lifts or similar full body exercises are key to the metabolic effect. If you don’t have access to heavy weights, then you need to use body-weight exercises and explosive movements that come close to mimicking the same effect (single leg squats, pull-ups, push-ups, explosive jumps, and other plyometrics). This one is all about the type IIb muscle fibers. Heavy weights trigger HGH and testosterone (more testosterone than HGH). This is what I call “mechanical failure”. As opposed to metabolic failure, this is when the weight just gets to heavy to overcome gravity and go no longer be lifted.
4. You need to generate heat - the final parameter is heat. One of the biggest contributors to EPOC and anaerobic energy use is heat. If you are not sweating, your body is not getting hot enough. As a matter of fact, I use the ability to sweat as a biofeedback tool into how sensitive the body is to its catecholamine response. If your not sweating in a workout, you are missing out on this heat effect and the after-burn will suffer.
Copied from http://metaboliceffect.wordpress.com/
How Long does it last and how significant is it?
There are several studies that challenge the notion that EPOC is insignificant. One of the most important was published in 2002 in the European Journal of Applied Physiology. In this study Schuenke et. al. showed a circuit resistance training program utilizing heavy weights, short rest periods and lasting only thirty-one minutes was able to generate an EPOC that persisted for 48 hours (1). The results showed that metabolism 24 hours and 48 hours after the exercise session was increased by 21% and 19% respectively. The researchers point out that for a typical 180-pound individual “This equates to 773 calories expended post exercise”. This is far from insignificant and greatly exceeds the 15% number many researchers quote for EPOC. Similar findings have been shown in women using a similar resistance training protocol. In women the elevation in metabolic rate lasted 16 hours (2). Women likely have a lower response due to lower muscle mass and decreased levels of testosterone.Similar findings have been seen with interval training as well with significant EPOC values lasting up to 24 hours (3-4).
----------
Using this new understanding of exercise and following what the research says, there are 4 reliable ways to stimulate the maximum caloric burn both during and after the exercise session. We call these the “Bs” and the “Hs”, breathless, burning, heavy and heat. Each workout should work to genrate all four of these components.
1. Get Breathless - you have to be panting for breath in order to reap the full benefits of a metabolic workout. If you can talk, you are not doing metabolic conditioning. This aspect correlates with the degree of EPOC and anaerobic calorie burn. It is important to minimize pacing yourself which is why we have developed a system of exercise we call rest-based training that allows each exerciser to generate the correct intensity required for their unique metabolism to reap the rewards…hence the ME acronym.
2. You need to get Burning - You have to get to the point of “metabolic failure”. Metabolic failure is a term I use to describe the need to stop exercise because of an intense burn in the muscles, not necessarily because the weight is too heavy to lift. This is directly related to the lactate generation in a workout and how much growth hormone and testosterone you will generate from the workout (more a HGH determining factor than a testosterone one). What many people are unaware of is that lactic acid acts like a hormone and may actually cause/contribute to the release of HGH and testosterone (10-14). In other words the degree of burn in your muscles is directly correlated to the proper hormone response for increased muscle building and fat burning.
3. You need to lift heavy - if you are not incorporating heavy weighted movements into your workout you are missing a key component of the after-burn. In the 2002 research by Schuenke the weights used were very heavy (a 10 rep max) and the exercises were full body movements. Heavy barbell squats, explosive power cleans, and maximal dead lifts or similar full body exercises are key to the metabolic effect. If you don’t have access to heavy weights, then you need to use body-weight exercises and explosive movements that come close to mimicking the same effect (single leg squats, pull-ups, push-ups, explosive jumps, and other plyometrics). This one is all about the type IIb muscle fibers. Heavy weights trigger HGH and testosterone (more testosterone than HGH). This is what I call “mechanical failure”. As opposed to metabolic failure, this is when the weight just gets to heavy to overcome gravity and go no longer be lifted.
4. You need to generate heat - the final parameter is heat. One of the biggest contributors to EPOC and anaerobic energy use is heat. If you are not sweating, your body is not getting hot enough. As a matter of fact, I use the ability to sweat as a biofeedback tool into how sensitive the body is to its catecholamine response. If your not sweating in a workout, you are missing out on this heat effect and the after-burn will suffer.
Tuesday, November 3, 2009
Why Exercise Won't Make You Thin
Why Exercise Won't Make You Thin
"The basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder."
I hope everyone gets to read this article.
11/02/09
Leg Press 350 2:09
Pull Down 155 1:51
Chest 155 1:14
Vertical Press 95 1:24
My knee was sore 2 weeks ago and i took a couple weeks off of the leg press. With the extra time off my leg press came back much stronger than where I left it. I'm going to take 10 days off until my next strength day. I've been at a sticky point with my Bench Press at 145, I tried to increase the weight 10 lbs to see what my time would be.
I've been on my current program for 3 months. I've went from 184, to 174.
Pull Down 155 1:51
Chest 155 1:14
Vertical Press 95 1:24
My knee was sore 2 weeks ago and i took a couple weeks off of the leg press. With the extra time off my leg press came back much stronger than where I left it. I'm going to take 10 days off until my next strength day. I've been at a sticky point with my Bench Press at 145, I tried to increase the weight 10 lbs to see what my time would be.
I've been on my current program for 3 months. I've went from 184, to 174.
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