By Charles Glass
I have been lifting weights for about five months now. Originally, I was working out on a full-body routine twice a week, and doing cardio four times a week. My goal was originally just to get back into shape. In the first three months, I went from 220 pounds at 25% body fat to 212 pounds at 16% body fat, roughly putting on 13 pounds of lean mass. I am 6-foot-1 and other than my lower stomach, show fairly good definition. I changed my workout schedule to work out every body part only once a week, because I changed my overall goal to building more mass. But I think my workout schedule is not working. I will not list it here because it is very long, but to give you an idea, I counted up sets and reps that I do on chest day and realized I was doing 20 sets of different presses at 8-12 reps, plus 4 sets of dips, 4 sets of flyes and 4 sets of pullovers. On other days the amount of work per muscle is around the same. I do chest and calves on Monday, back and abs on Tuesday, I’m off on Wednesday, shoulders and traps on Thursday, legs on Friday, biceps and triceps on Saturday and off again on Sunday. It takes about two hours per workout with one to two minutes between sets. It’s frustrating because I feel like I am working 10 times harder than I did the first three months but I am barely making any gains.
I feel like I give myself enough time to let accessory muscles recover and I make sure to do all of the mass-movement exercises as well as isolation exercises. My diet is good, and I’m definitely eating enough protein and carbs broken into six meals a day, but I’m still not making gains as well as I was the first three months. In fact, I don’t think I’ve gained even 1 pound of muscle in the last month even though I’ve been plenty sore. The only answer I can come up with is that I must be overtraining. I don’t get eight hours of sleep at night, but that can’t be helped because I’m in medical school and on average get about five to six hours a night. I also don’t work out at the same time every day because I have to train whenever my school schedule allows. The only thing I noticed is that my rear and side delts are not stimulated as much as the anterior region, and I feel like they may fall behind. Do you think that it would be OK to add lateral and bent-over raises to the workout as well? And if so, when could I do them?
Lastly, I don’t understand exactly what classifies you as a beginner, intermediate or advanced trainer. I’m already much bigger than most of the guys in my gym and lift more weight for reps than most, so I don’t know how long I should be doing these “beginner” workouts before I start doing harder workouts. Is there a certain size one should be, or weights that you should be lifting, before moving on to harder workouts?
Wow, you are a stickler for detail, because that’s one of the most involved questions I have ever gotten! I actually had to read it a couple of times through to figure out what you were actually asking me. You answered your own question about your stalled progress by coming to the conclusion that you have been massively overtraining. As a general rule of thumb, you normally don’t want to do more than 12-15 work sets for the torso muscle groups like back, chest and shoulders. For legs, you can go up to 20-25, but for biceps and triceps, try to limit the sets to about 9-12 each. You may see that trainers sometimes do more than this, but you have to always keep in mind that these are elite athletes who typically can tolerate a higher volume of exercise and recover. They also usually are able to sleep more and eat more often than average trainers. You are worried that your front delts are starting to overpower your side and rear delts, and this could become more pronounced if you don’t start doing some side and rear lateral raises. You are correct in this assumption. It sounds like you are ready to start splitting your muscle groups up into three or four different training days. You can do this any number of ways. One is to do all the pushing muscles of the upper body one day (chest, shoulders, triceps), all the pulling muscles on a second day (back, biceps) and legs on a day of their own. Or, you could do something like this:
Chest and biceps
Shoulders and triceps
What classifies someone as a beginner, intermediate or advanced trainer? In my mind, it all comes down to two main factors: knowledge and experience, and how much progress you have made since you started training. You can’t simply go by how long someone has been training. There are guys out there who have been working out for three, four or five years – but they don’t look all that different from when they started. That’s because they never took the time to learn more about proper training and nutrition and apply it. So you could have someone who has been working out for as long as 10 years and is really still a beginner! Then you can have someone who has only been training one year, but has put a lot of time into learning, reading and applying as much as possible. Get it? This guy may have put on 30 pounds of pure muscle and doubled his strength. In just one year, he would be considered an advanced trainer in my estimation. Obviously, you are an extremely intelligent man who is not afraid of hard work, as evidenced by the fact that you are in medical school. Continue to learn and work hard, and I am sure you will achieve all your training goals!
The post Are You Overtraining? How to Build More Muscle appeared first on FitnessRX for Men.
By: Team FitRx
Title: Are You Overtraining? How to Build More Muscle
Sourced From: www.fitnessrxformen.com/training/workout-tips/the-best-training-tips-ever/are-you-overtraining-how-to-build-more-muscle/
Published Date: Wed, 29 Jun 2022 14:49:04 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
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• Enhances energy and endurance†
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†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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