Posts Tagged ‘bodybuilding’
What are you training for?
I would hope the answer to that question is long term health & physical well being.
Well no thats why people should train & its why I train but many people get side tracked. Even I get side tracked too.
Some people train to improve sports skills, to get or stay in a job, to score the opposite sex etc.
So this in turn turns any sports advice upside down. For example I just saw a twitter tweet that got my goat. it was quoting a study showing greater gains from whole body training 3x per week than split training.
Now most people will see that and think wow – thats me I’ll train just 3x per week whole body and get better gains
The study was for 3 months. This is the maximum length that a whole body routine is recommended for beginers.
Its only after that you are meant to begin split training. But people will misinterpret the research because of the way it was presented.
OK lets chuck in a couple more of these paradigms – backed by research papers.
Lets say they also choose to train just with sandbags because another paper or trainer said it is better.
Lets say they choose to follow a high fat diet because some other guy says cholesterol doesnt matter.
Now if you combine enough of these half assed half researched idea’s together & you will end up with a pretty FUBAR athlete.
They may shine like a star briefly or even for a few years. Then kaput.
Enough people have trained with weights & enough research has been done that the standard principles are well defined.
Long term whole body training leads to increased injury & burnout & stagnation of gains. Its common knowlege.
Cholesterol is linked to heart disease – its a fact – accept it.
On and on. Its no good to look at a 3 month study and base your training fully upon than. Or a limited study in a specific population with a genetic disposition.
There are basic training principles that work. If you dont follow them you will get injured & ill more frequently.
If you train for a sport or career your training will be out of skew with whats best long term for your body.
The myth of “functional” training
The word functional has a dual meaning. It can mean functional as opposed to dysfunctional or it can mean functional as in serving a narrow defined function.
The function of the organism may be compromised by a narrowly defined function.
So when these guys say they are into “functional training” do they mean they are into training you as a functional organism?
Or are they training you to perform a specific function?
Two totally different things with different outcomes.
Most of these functional training programs are in fact to train people for a specific job or to repair an injury.
They are not an over all training program for a fully functional human being. They can not and never will be.
So if you want a long term program to make you the best functional organism – thats traditional bodybuilding.
If you want to become a tactical operator, repair a leg injury, be good at football etc – take up some form of “functional” training.
But just be aware that its functional in name only & in the long term is dysfunctional.
My training has been Kettlebell & weight vest based for about five years. Now I have torn my tendons in my shoulder I am strongly urged to return to conventional bodybuilding.
This will mean selling my vests, kettlebells and clubbells and returning to the gym.
Back to dumbells, barbells and machines for 2017. I’m going to do it & my focus for cardio will be indoor rowing & outdoor cycling.
It will mean isolation training and a four or five day split routine. No more functional training. No more full body workouts. No more crossfit style workouts.
Call it periodization if you want but I am going to totally change how I train this coming new year.
Kettlebell based training is overtraining for the shoulders. Weight vests just make it worse. It was fun but its time for me to return to that which is best.
Healthy bodybuilding and cardio.
…But I’m about four months into healing this injury now. In another 2 months I will be able to comfortably rack & press the KB’s again with light weight. I can rack the 16kg now with my injured shoulder without pain.
Its a difficult decision that would be much easier if there was a nearby gym I really like. But there is not.
If I do continue with the KB’s and vests there will be some big changes safety wise. This will mean adding shoulder braces, slowly building up to greater weights and much more attention to joint health. There does not seem to be any safe way to put a heavy and awkward vest on or off.
Time will tell & this injury is so inconvenient that a repeat is definitely not acceptable.
Lets face it those good at mid & long distance running are skinny little runts.
If you want to be military, particularly Army you have to be able to run and run fast for long distances. Sadly you can not do this if you are big.
You may be a far better athelete but if your BMI is high you will be a bad runner even if you are not obese but muscular. You simply can not have the best of both or all worlds. Trust me the military has been at it for thousands of years. If they had figured a way to have super muscular troops that can run 10km fast they would not be testing BMI.
There is simply no trade off or workaround. If you want to do well in the military you need to get your BMI down and increase your strength to weight ratio. So for me at 5ft 11in this would mean going down to 80-90kg and getting as strong as possible.
Clearly this is not an athletic ideal but it is a military ideal. Remember the military is an outfit that is training you potentially to die not to win a muscle man contest.
So what can you do if you are young and have instinctive yearnings to be a combat soldier but also want to be a muscle man?
Well what I would do is focus on the military objective because once you are 35-40 you will be past the expiry date anyway. Go hard, have your military career. Then when the time comes retire & change your training & physique.
Now another option is to cut to the chase. Stuff the military, pack on the muscle & become a muscle man – hell you can pay for your own gun & skydiving – right?
Its up to you – just be aware you can not do both at once.
Muscle Man can not run!!!
He can however sprint & can carry heavy loads for long distances. Could muscle man be a better soldier? Maybe but not within the institutionalized military.
Maybe he can be a better operator but not at official special forces. He can certainly be a better police officer, bodyguard, arena combat athlete or street fighter.
Also if you are too big for medium & long distance running accept that as your reality. Dont fight the flow – go with it. Take up sprinting & high intensity training.
Now take a look at these sprinters:
Those are magnificent lean physiques right?
Who the hell would not want to look & feel like that? Well stop trying to do mid & long distance. Do the hit training. Be a sprinter, bodybuilder, power athlete. You can still have a magnificent cardio-vascular system. Whats more this style of training is better for your heart & longevity than skinny man endurance training which actually causes heart muscle damage.
Muscle man is fitter than skinny man even though for certain jobs skinny man is better – including ironically being a modern combat soldier or special forces comando.
If you want to be a comando do not become a bodybuilder or a sprinter. Simple fact easy to understand. BMI may not accurately reflect your athleticism or health but it does reflect your ability to run mid & long distance.
One final point to raise is just why upper body mass seems to be beneficial for sprinters. It is extra weight to carry after all. The answer’s involve biomechanics, peripheral heart action & nerve force irradiation. So be assured that yes a bigger & stronger upper body definitely amplifies sprinting capacity – which is great.
Finally here are some links on sprint training, BMI and VO2max:
The Muscle Building & Fat Loss Inner Circle
When you visit The Muscle Building & Fat Loss Inner Circle website, you’re immediately asked an important question:
“How would you like an unfair advantage in building the head-turning body of your dreams?”
It might sound like just another hyped up marketing tactic, but after spending a few days examining what The M.F.I.C has to offer, I’m forced to admit that that’s precisely what you’ll get.
It’s owned and operated by Sean Nalewanyj… the creator of 2 best-selling online muscle building and fat loss programs and a guy who is well known in the industry as a reputable expert when it comes to transforming people’s bodies and lives.
He says that when putting together this members-only community, his goal was simple:
To collect the absolute BEST techniques and strategies from the most reputable, credible and sought-after muscle-building and fat loss experts in the world… and package them into one place for a low price that ANYONE interested could afford.
I’ve got to give him credit, because that’s exactly what he’s done.
The Muscle Building & Fat Loss Inner Circle is what I would consider to be the “premier” fitness membership site on the web today… and it’s jam-packed with every single tool you need to build muscle, burn fat, gain strength and get into the best shape of your life.
Sean gives you instant access to insider tips and strategies regularly contributed by his “dream team” of fitness experts, and together they bring you…
– Explosive Workout Plans
– Step-By-Step Meal Plans
– The Muscle Building & Fat Loss Audio Show
– Exclusive Video Lessons
– The F.I.C Supplement Blackbook
– Expert Interviews
– Weightlifting Video Tutorials
– Mind & Motivation Secrets
– Delicious Recipes & Smoothies
– Members-Only Articles
And much more that I can’t even list here. In fact, everything outlined above is probably around half of what the full site contains.
This isn’t a static library of info either… it’s regularly updated with a new tip or strategy every few days, so your knowledge will continue to grow and expand.
Most “free” fitness websites out there are absolutely loaded with content, but the problem is that most of it is written by people who have no credibility and really don’t know what they’re talking about.
You spend weeks, months, even YEARS sifting through all the information, and by the time you finally stumble on something that works, you’ve already wasted a ton of time, effort and energy that could have been used in far more effective ways.
The M.F.I.C solves this by only allowing the most reputable and well known experts onto their team. This means you can immediately begin applying the strategies that you learn without having to worry whether or not they’ll work.
But this website is about far more than just learning new techniques to apply in and out of the gym. It’s a full blown support community designed to keep you driven and motivated over the long run.
When you join, you’ll immediately be able to chat, interact and make friends with all kinds of guys and girls from around the world who are pursuing a better body just like you are.
You’ll get to create your own member profile to fill with your stats, pictures, videos and other info… share your goals and progress… browse other member profiles… add friends… write blogs… send text and audio messages… ask questions and share advice on the private forum… interact in the text and video chat room… use the instant messenger…
The list of features really is incredible.
The most exciting part is that it costs next to nothing to become a member… Sean has really made this a super-affordable site, and you can join in on the action for no more than the price of a couple drop-in sessions at your local gym.
If you’re serious about achieving an impressive body quickly, then The Muscle Building & Fat Loss Inner Circle gets my full recommendation as a resource that you should not go without.
I don’t recommend online fitness products very often simply because there’s so much garbage out there… But the M.F.I.C is one of the rare exceptions that you should definitely check out.
Go ahead and click the following link for more information…
FreeFitnessGuru.com is an affiliate of certain products in reviews and testimonials & and as such does receive a pecuniary reward for their display.
If you are anything like me at the age of 40 you know its make or break
time. If you don’t enact a program to slow the aging process, well its going
to be all down hill.
Any male over 40 is sure to have an interest in enhancing Testosterone
production while mitigating production of estrogens and the possibility of
There are tests your physician can perform to check for signs of prostate
cancer – and no I don’t mean a physical exam. You may want to keep that
in mind if you are following a testosterone enhancement program.
The Testosterone Stack Ingredients
Ok lets get down to business and make our own Testosterone stack at 70%
below the cost of retail supplements.
The Ingredients: Take twice per day
• DHEA – 25 mg
o Zinc (L-aspartate or zinc chelate) – 30mg
o Magnesium (Magnesium Aspartate)- 450mg
o Vitamin B6 – 22mg
• Tribulus – 600 – 800 mg
• tongkhat ali – 1:100 extract at 400 mg for 10 days (5 days off)
• horny goatweed – 200 – 1000 mg extract per day
• saw palmetto – 160 mg twice daily
Down Load the Full Report:
This article examines the role of growth hormones in helping bodybuilders to achieve significant muscle gains.
Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.
That’s all very well, but do these supplements have any place in bodybuilding? To answer this, we’ll need to look first at what growth hormones actually do.
Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.
No adverse side effects have been reported when used as directed but persons aged under twenty should not use growth hormone boosters without consulting a health care professional familiar with HGH therapy.
The High Intensity Interval training definitely works. I have found that its not too difficult to break into. If you are a newbie you may find it a bit too much.
I definitely see some improvements in my physique and feel a whole lot fitter from a cardio vascular perspective. I will continue to train in this manner from now on. Its great !!!
Im having a day off today though – dont want to burn out. Cheers.
I am still planning on my marathon run. But over the last few weeks I have been doing HIIT training. This involves 30 seconds of super intense activity followed by 30 seconds of moderate activity – you continue this without rest for 15 minutes.
The beauty is you can do it with any form of exercise. My first HIIT workout I used the rowing machine for 15 minutes then the grinder for another 15. So it was 30 minutes in total then I did some abdominal work and some stretches.
Because HIIT workouts are so short you can still do your regular weights too – which I am.
High Intensity Interval Training has beed proven in scientific studies to be highly effective in combating stubborn abdominal fat. It is also more effective than traditional long slow aerobics at burning fat and speeding up the metabolism.
I’m working on a big bunch of videos – starting with bicep training.
Heres a quick intro to the biceps anatomy for exercises like the barbell curl. Sorry I cut off at the end but like I said I’m making a bunch of vids on various exercises.
OK after making that previous video I realized I should have mentioned pronation. This is a way to isolate between the two biceps heads.