June 10, 2009
Lets talk about cars. There’s a method to my madness roll with this for a min. The rage nowadays is fuel consumption. you already know two ways to save on gas is Drive a car with a smaller engine and don’t drive like a speed demon. The same principles applie to your body. If you want to loose as much fat (the fuel) as possible in the shortest amount of time efficiently. You must use the Big engine and you have to drive like a speed demon.
The Big Engine.
Why is monday always chest day for everybody? I’m getting off topic…Anyway The Largest muscle groups you have are your back and Legs. These are your big engines. Especially your legs. Gluteus maximus being the largest muscle period then you have your hamstrings, quads and back. So wouldn’t it make sense that you work them out twice a week? Do you ever notice how much wind you are sucking when you do Deadlifts, regular squats, front squats and Lunges…even Romanian Deadlifts ? If your goal is size, strength and low body fat. You should be incorporating these lifts in your routine. I split them in half and do front squats and deadlift at the start of the week. Later on Its regular squats, Lunges and romanian deadlifts. Even if your goal isn’t size just low body fat, I guarantee that you won’t lose with these lifts. The speed demon factor comes in how fast you perform these movements. Not so much as how quickly you perform the movement but your rest time in between sets. The rest time between set usually falls at 1 min-1:30 max if you are focusing on just low bodyfat. If your goal is not just low bodyfat but size and strength 2 mins -3mins is Ideal sometimes even 4min. The same goes for back, if you ever go through your entire back workout doing all the variations of pull ups and chin ups. You will see how you feel the next day….take note on your abs on how it feels the next day. Its a world of difference the way you are going to look in 8 to 12 weeks…trust me your friends will notice.
Performing the majority of your movement standing helps your more than people imagine. When you do this, your abs is called into play a lot more than it would if you sit down to perform a movement. For instance everytime you perform an overhead pressing movement you serratus is called into play…the Serratus is the finger size looking muscles on the side of your abs (rectus abdominals). You have to realize the main goal of your abs is stabilization. Its stops your upper body from succumbing to gravity. This is why virtually all my movement I do standing or hanging ( a la pull ups and chin ups). This and the fact that I do the routines I wrote above is the reason I dont’ spend so much time doing abs or hardly any time doing cardio. So instead wasting time on that elliptical machine give this a try. You will definitely see a difference
Posted in Training
May 19, 2009
I
I often wonder what the companies that mix in caffeine with creatine are trying to accomplish. I understand that people who are using supplements that contain both its not their fault (for the most part). The reason being these companies use other names that caffeine go by… METHYLXANITHINE, TRIMETHYLXANTHINE, MATEINE, GUARANINE, THEINE, METHYLTHEOBROMINE… However, the companies themselves know better yet they continue to mix creatine with caffeine.
Caffeine and creatine on their own are damn good performance enhancers on their own…I know what you’re thinking but slow your roll for a minute. Yes caffeine should really be considered a performance enhancer even though its easily accessible. Why?
caffeine causes the nerve cells to release the hormone epinephrine (adrenaline), increases blow flow to the muscles, increases blood pressure, improves concentration, Increases endurance. Most important to the subject at hand DECREASES THE RATE AT WHICH MUSCLES RELAX.
Most people already know that Creatine increases the energy source (ATP) for muscles during brief explosive periods of activity.Creatine increases the amount of satellite cells. Satellite cells fuses to form new muscle fibers by sprouting into nuclei and also augment old ones by fusing with tears created when working out. So yeah you do get less sore when you use creatine and you do get bigger. Creatine doesn’t help with aerobic or endurance activities (Marathoners need to look at caffeine for help). Most important to what this blog is about CREATINE BOOST PERFORMANCE BY INCREASING THE RATE AT WHICH THE MUSCLES RELAX.
Now what do you think is going to happen when you mix creatine with caffeine as half the NO/creatine products do? You have one telling your muscles to do one thing and the other one telling your muscle to do the opposite. Nothing–The ergogenic effect is lost. Well almost nothing. You will not get any of the benefits of creatine but you will get some of the benefits of caffeine–concentration/alertness. The one benefit is at least you will be fully (should be anyway) aware you’re not pushing up as much weight as you should be
often wonder what the companies that mix in caffeine with creatine are trying to accomplish. Now I understand that people who are trying to gain an edge in accomplishing their fitness goals use a product that contains caffeine and creatine, its not their fault (for the most part). The reason being these companies use other names that caffeine go by… METHYLXANITHINE, TRIMETHYLXANTHINE, MATEINE, GUARANINE, THEINE METHYLTHEOBROMINE… Caffeine and creatine on their own are damn good performance enhancers on their own…I know what you’re thinking but slow your roll for a minute. Yes caffeine should really be considered a performance enhancer even though its easily accessible. Why? caffeine causes the nerve cells to release the hormone epinephrine (adrenaline), increases blow flow to the muscles, increases blood pressure, improves concentration, Increases endurance. Most important to the subject at hand DECREASES THE RATE AT WHICH MUSCLES RELAX. Most people already know that Creatine increases the energy source (ATP) for muscles during brief explosive periods of activity.Creatine increases the amount of satellite cells. Satellite cells fuses to form new muscle fibers by sprouting into nuclei and also augment old ones by fusing with tears created when working out. So yeah you do get less sore when you use creatine and you do get bigger. Creatine doesn’t help with aerobic or endurance activities (Marathoners need to look at caffeine for help). Most important to what this blog is about CREATINE BOOST PERFORMANCE BY INCREASING THE RATE AT WHICH THE MUSCLES RELAX. Now what do you think is going to happen when you mix creatine with caffeine as half the NO/creatine products do? You have one telling your muscles to do one thing and the other one telling your muscle to do the opposite. Nothing–The ergogenic effect is lost. Well almost nothing. You will not get any of the benefits of creatine but you will get some of the benefits of caffeine–concentration/alertness. The one benefit is at least you will be fully (should be anyway) aware you’re not pushing up as much weight as you should be
Posted in Training
April 5, 2009
It used to irritate the hell out of me when people accuse me of juicing. Nowadays I take it as a compliment. I realize that a lot of people don’t see that half the battle or rather 90 percent of the battle is nutrition and the timing of it. I believe if most people were on point with the way the eat. 1) Less people (newbies) would juice 2) Less people would use fat burners. There is nothing wrong with fat burners however, most people use it as crutches these days. I get this "yeah right" look when I tell me I have never used fat burners in my life (maybe in the future I might, I haven’t found any reason to start). Anyway, look in my profile pics and you will see my meal for a typical week. You will notice its heavy on protein and light on carbs. In the meantime Here are instructions to my favorite chicken breast recipe. Very easy make, tastes great.
INGREDIENTS
* 1/4 cup olive oil
* 1/4 cup fresh lemon juice
* 1/4 cup diced onion
* 4 skinless, boneless chicken breast halves
* 1/2 cup sliced fresh mushrooms
* 1/2 cup diced tomatoes, drained
DIRECTIONS
1. Heat oil, lemon juice and onion in a large skillet over medium heat. When onion is tender, add chicken, mushrooms and tomatoes.
2. Cook over medium high heat for 5 to 7 minutes each side, stirring occasionally, or until chicken is cooked through and no longer pink inside.
Posted in Training
April 5, 2009
Mad Titan
Main Entry:
MAD
Pronunciation:
\?mad\
Function:
adjective
Inflected Form(s):
mad·der; mad·dest
Etymology:
Middle English medd, madd, from Old English gemæ?d, past participle of *gemæ?dan to madden, from gem?d silly, mad; akin to Old High German gimeit foolish, crazy
Date: before 12th century
1: disordered in mind : insane
2 a: completely unrestrained by reason and judgment <driven mad by the pain> b: incapable of being explained or accounted for
3: carried away by intense anger : furious <mad about people curling at the squat rack>
4: carried away by enthusiasm or desire <mad about fitness>
5: affected with rabies : rabid
6: marked by wild gaiety and merriment : hilarious
7: intensely excited : frantic8: marked by intense and often chaotic activity : wild
Posted in Training
March 23, 2009
I just got through doing back and once again I’m reminded why pull ups is the best exercise for the upper body especially back bar none. . Experts have said its like squats for the upper body. It is only this year that I have actually started doing other back exercises besides pull ups. 2008 and back all I did for my back was the numerous variation for pull ups. This how my routine usually goes for my back.
Pull ups over hand wide grip –for the upper lats start off with 45 pound plate around my waist end with 70lbs
Chin ups under hand shoulder width grip— lower lats start off with 45 pound plate around my waist end with 90-100lbs
Narrow grip under hand —- upper back
start off with 70lbs end with 100lbs
Narrow grip under hand pulling yourself up to your sternum —-rhomboids (middle back) I use just my body weight
V-bar pull ups (the bar people usually use for rows) works rhomboids— start off with 25lbs end with 45lbs
Every other week I do alternating grip pull ups this grip puts more weight on one arm (the arm with the under hand grip) –this is a good way to train up to one arm pull ups
what some people don’t realize is how strong you get with your barbell curls(curls period) from doing pull ups and how developed your forearms and biceps get. Try doing 100 (not in a row, but back to back) pull ups/chin ups you will see how sore your abs get the next day (this shows how much of a role your abs play in pull ups).
As the gurus always say always do the muscle you don’t see twice as many times as the muscles you do see i.e. back, glutes, hamstrings, calves because those muscle determine athletic performance more so than the muscles you do see.
ok I’m through ranting….
Posted in Training
March 21, 2009
so much to write on this….But I will keep this short and to the point. Everytime I go to the gym, I see the same people on the same stair climber or tread mill. I always wonder what are they trying to accomplish? Its been shown that your body adapts to a movement doing it just 6 times…6! The reason being your body, my body is lazy. When given a task it tries and does succeed (after a bit) to accomplish said task with the least amount of energy expenditure as possible. So imagine doing the same routine for 6 months or a year straight ! You might see intial improvements but after a bit it will stop. Also keep in mind when you do cardio this way you are using type 1 muscle fibers which won’t have as much impact on your metabolism as type 2 muscle fibers. In my opinion and experience SPRINTS is probably one of the fastest way to shed fat and get that six pack. Emphasis on the six pack because your abs plays a MAJOR role when you sprint. There are other ways that doesn’t involve running….but as I promised I’m keeping this short.
Posted in Training
March 20, 2009
All my movements consists mainly of heavy compound movements. I don’t go crazy over abs like most people. A properly tailored routine and good nutrition should allow you not to devote an inordinate amount of time on abs. for instance try performing the bulk of your movements standing. Your abs main function is stabilization (to keep you body from succumbing to gravity)…think about this….and eveything will start to make sense. Most of my movements consists of exercises I use in the real world (life outside the gym) after all whats the use of looking like you can lift a ton if you can’t actually do it. I don’t do cardio either or take fat burners. I will save that for a different blog. In case your wondering and some people are I’m 110 % natural.
Posted in Training
March 17, 2009
Its as ford said years ago the person who believe they can and the person who believes they can’t are both right. A lot of people underestimate the power of visualization. If you can’t picture yourself there, you are never going to get there. If you can’t picture yourself there, then grab a pic there are thousands of them out there. You will be amazed what will start happening in the next three months.
Posted in Training
March 17, 2009
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!
Posted in Training
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