So it's time to start a new journal.
Background:
I am currently working at 24 Hour Fitness with NASM CPT (A- quality certification), ISSA CFT (C quality), Apex Certification (bullshit quality), and working on my ACSM. I am enrolled in a bachelors degree program for physiology. For those of you who don't know, with 4 certifications at 24 Hour Fitness we make 19 dollars an hour, thus my reason for having so many of them.
This is a stepping stone for me to work independently in 6 months to a year.
I have decided there are four primary factors responsible for achieving optimal results in a workout. Not understanding and applying these four primary factors are the reason I see thousands of people a week who literally waste their time, simply cannot and will never make progress.
1. Understanding a need for variation. For any paticular exercise, there are several dozen ways to vary said exercise to instigate a unique response in the body to the exercise. Grip variation, rest intervals, tension time, rest pauses, super sets, range of motion, cadence, number of reps and sets, order of exercises, frequency of workouts, altering body leverage points (and so on) give virtually limitless opportunities to keep the body in a state of heterostasis. Comprehensive adaptation is the enemy of hypertrophy and the best friend of strength "powerlifters". The body, as a brilliantly designed machine of efficiency, has a programmed understanding that coordinating motor neurons is a much more resource friendly means of adaptation. I believe that hypertrophy adaptations are NOT a result of "eat to grow" dieting (although positive nitrogen balance helps, but I feel the timing of protein and glucose supplementation is far more important than consuming 300 grams of protein a day) but are instead a result of an imposition on the body that is so extraneous that the system of adaptation, as a response to a threat, recognizes the need as a survival mechanism for an increase in myofibril cross-section. In my opinion, the harder and more awkward an exercise is (by virtue of not practicing it constantly) and the more intensely one works at those exercises during this phase (4-6 weeks), the greater response of hypertrophy AND neuroprogramming. I very seriously believe that after that point, 95 percent of adaptation is through central nervous system means. This is the basis of my hypothesis.
2. Range of Motion. Another point I want to make, which I see almost endlessly at the gym, is regardng inappropriate range of motions. At least 80 percent of gym rats are not using a "good enough" range of motion. Squatting, shrugging, bench pressing, require a range of motion that maximizes muscle tension. This directly implies that locking out to the joints and pausing is something to be minimizes, and certain range of motions that eliminate tension (such as the bottom 30 degrees of a leg extension) should be eliminated entirely. This corresponds with my next point.
3. Tension time. I believe constant tension levels instigate the greatest adaptations of power, strength, sacroplasmic hypertrophy, and overall imposition to the body. A person who can row a heavy weight in good form with no lurching is going to consequently be very, very large. That is because constant tension levels, appropriate range of motion, and good form are not able to use natural "nervous system" cheats - like pumping the barbell up with the legs, shifting weight to increase leverage. It ensures that the muscle is performing the work. It also forces the body to more effectively increase fuel supplies in the working muscle cells (glycogen, creatine
phosphate, water). The exception I have for this is when performing negative (eccentric) muscle work, where sometimes a hitch can get a much heavier weight into a position and lowering the weight slowly. The friction in the muscles seems to create more actual muscle fiber damage (also a heavier weight can be used) which has been extremely affective for me if used in moderation.
4. Form. The previous two points come together to make up the most important directive in exercise. Using appropriate form (minus cheating when going to failure) prevents injury, imposes maximal tension levels, and keeps synergist muscles from taking over agonist muscle work.
These things taking into account, I have severely reduced my weight in order to relieve cheating, increase range of motion, perfect my form, and subject my muscles to constant levels of tension. I have taken nearly 3 months off and have been back in the gym for three weeks now. I expect my progress to be, literally, stunning.
Push: Chest, Shoulders, Tricep
Pull: Latissimus, Traps, Biceps
Legs: Quadriceps, Hamstrings, Calves
Flexibility: Myofascial release, static.
Aerobic: Interval training, Basketball
One day a week will be dedicated to moderate "core" training including back extensions, select swiss ball training, and basic situps with weight.
I will be changing exercises every 4-6 weeks as well as varying rep ranges. I will perform 4-5 exercises and 1-3 sets, shifting them weekly. All exercises will be done to failure or within a rep of failure. I will work out 3-4 days a week. My aerobic work will consist of basketball and interval training. My diet will consist of clean foods at a lower caloric intake than what I will expend.
To test my opinions on nutrition timing, I will be consuming 60 grams of protein and 30 grams of carbohydrates post workout. I expect to drop fat and gain muscle at a rapid pace. Let's see if I'm as smart as I am pretentious.
Oh, and input is completely welcome. Thanks!
Background:
I am currently working at 24 Hour Fitness with NASM CPT (A- quality certification), ISSA CFT (C quality), Apex Certification (bullshit quality), and working on my ACSM. I am enrolled in a bachelors degree program for physiology. For those of you who don't know, with 4 certifications at 24 Hour Fitness we make 19 dollars an hour, thus my reason for having so many of them.
This is a stepping stone for me to work independently in 6 months to a year.
I have decided there are four primary factors responsible for achieving optimal results in a workout. Not understanding and applying these four primary factors are the reason I see thousands of people a week who literally waste their time, simply cannot and will never make progress.
1. Understanding a need for variation. For any paticular exercise, there are several dozen ways to vary said exercise to instigate a unique response in the body to the exercise. Grip variation, rest intervals, tension time, rest pauses, super sets, range of motion, cadence, number of reps and sets, order of exercises, frequency of workouts, altering body leverage points (and so on) give virtually limitless opportunities to keep the body in a state of heterostasis. Comprehensive adaptation is the enemy of hypertrophy and the best friend of strength "powerlifters". The body, as a brilliantly designed machine of efficiency, has a programmed understanding that coordinating motor neurons is a much more resource friendly means of adaptation. I believe that hypertrophy adaptations are NOT a result of "eat to grow" dieting (although positive nitrogen balance helps, but I feel the timing of protein and glucose supplementation is far more important than consuming 300 grams of protein a day) but are instead a result of an imposition on the body that is so extraneous that the system of adaptation, as a response to a threat, recognizes the need as a survival mechanism for an increase in myofibril cross-section. In my opinion, the harder and more awkward an exercise is (by virtue of not practicing it constantly) and the more intensely one works at those exercises during this phase (4-6 weeks), the greater response of hypertrophy AND neuroprogramming. I very seriously believe that after that point, 95 percent of adaptation is through central nervous system means. This is the basis of my hypothesis.
2. Range of Motion. Another point I want to make, which I see almost endlessly at the gym, is regardng inappropriate range of motions. At least 80 percent of gym rats are not using a "good enough" range of motion. Squatting, shrugging, bench pressing, require a range of motion that maximizes muscle tension. This directly implies that locking out to the joints and pausing is something to be minimizes, and certain range of motions that eliminate tension (such as the bottom 30 degrees of a leg extension) should be eliminated entirely. This corresponds with my next point.
3. Tension time. I believe constant tension levels instigate the greatest adaptations of power, strength, sacroplasmic hypertrophy, and overall imposition to the body. A person who can row a heavy weight in good form with no lurching is going to consequently be very, very large. That is because constant tension levels, appropriate range of motion, and good form are not able to use natural "nervous system" cheats - like pumping the barbell up with the legs, shifting weight to increase leverage. It ensures that the muscle is performing the work. It also forces the body to more effectively increase fuel supplies in the working muscle cells (glycogen, creatine
phosphate, water). The exception I have for this is when performing negative (eccentric) muscle work, where sometimes a hitch can get a much heavier weight into a position and lowering the weight slowly. The friction in the muscles seems to create more actual muscle fiber damage (also a heavier weight can be used) which has been extremely affective for me if used in moderation.
4. Form. The previous two points come together to make up the most important directive in exercise. Using appropriate form (minus cheating when going to failure) prevents injury, imposes maximal tension levels, and keeps synergist muscles from taking over agonist muscle work.
These things taking into account, I have severely reduced my weight in order to relieve cheating, increase range of motion, perfect my form, and subject my muscles to constant levels of tension. I have taken nearly 3 months off and have been back in the gym for three weeks now. I expect my progress to be, literally, stunning.
Push: Chest, Shoulders, Tricep
Pull: Latissimus, Traps, Biceps
Legs: Quadriceps, Hamstrings, Calves
Flexibility: Myofascial release, static.
Aerobic: Interval training, Basketball
One day a week will be dedicated to moderate "core" training including back extensions, select swiss ball training, and basic situps with weight.
I will be changing exercises every 4-6 weeks as well as varying rep ranges. I will perform 4-5 exercises and 1-3 sets, shifting them weekly. All exercises will be done to failure or within a rep of failure. I will work out 3-4 days a week. My aerobic work will consist of basketball and interval training. My diet will consist of clean foods at a lower caloric intake than what I will expend.
To test my opinions on nutrition timing, I will be consuming 60 grams of protein and 30 grams of carbohydrates post workout. I expect to drop fat and gain muscle at a rapid pace. Let's see if I'm as smart as I am pretentious.
Oh, and input is completely welcome. Thanks!
