WHY DO WE DO THIS TO OURSELVES? WE EXERCISE WITHOUT KNOWING WHAT WE ARE DOING,
OR IF WHAT WE ARE DOING, IS GOING TO HELP US GET WHAT WE NEED. WE MINDLESSLY
ATTEND THE GYM AND DO A CLASS OF SOMETHING OR OTHER HOPING THAT THIS WILL GET
US THERE BUT THE REALITY IS FOR THE MOST PART WE JUST HAVE NO IDEA AT ALL.
My definition of insanity is
doing the same thing over and over again expecting a different result yet still
getting the same result. Another way of putting it is, if you do as you have
always done then you will get what you have always got, so do not expect any
different if you are not prepared to change what you do. As we always say,
change your mind first, your body next, and your life forever. The ancient
Greeks knew this many centuries ago so i though i would remind you.
Get inspired, motivated, and educated,
before you take your first step, which brings me to my first rule of life. That
is, do one thing at a time, finish what you start, and never start anything you
cannot finish. Therefore, if you are not prepared to changes then stop reading
because you will be just wasting your time, which brings me to my second rule
of life. That is, you can choose to do anything you need, absolutely anything,
as long as you do not hurt anyone or anything, including yourself.
For those of you that are still
with me, please prepare yourself to learn the first lesson to begin with.
In order to change a
characteristic of a muscle such as size, shape, strength, endurance, or power,
you must challenge the muscle to survive by adaptation. This can only be
achieved by exposing the muscle to its limit. I will repeat it again; muscle
characteristic adaptation can only be achieved by exposing the muscle to its
limit.
In summary, lesson one is that
if you need your muscles to
grow in some way, whether it is size, shape or performance, then you must
choose the appropriate exercise, the appropriate weight, and the appropriate
volume of work to be performed, set duration, speed of movement, and rest
period. Only then can you expect to see a change by the very next workout.
In our lesson today i need to
emphasize the fact that a muscle needs to be warmed up thoroughly before it is
exposed to its absolute limit.
Let
us take the lower body for example. I would suggest that you expose the lower
body to absolute failure through the use of an exercise such as a squat; however
this should only be done at the end or the warm up phase. Prior to the final
exercise, or squat, you need to have exposed 100% of all muscle fibers for each
contributing muscle of the lower body to warm up overload.
Warm up overload is achieved
through the use of a weight that is approximately 50% of your maximum weight
that can be propelled through the full range of motion and within the precise
speed of movement or tempo far the particular exercise chosen for each of the
contributing muscles of the lower body for 1 repetition.
This will obviously take some
time to figure out however in subsequent articles i will assist you with
determining this.
Therefore, we can use leg
extensions for thighs, lying leg curls for hamstrings, and donkey calf or
standing bent knee calf raises for calves. The tempo as an example is 1 second
up, hold for 1 at the top, 2 seconds down, and hold for 1 at the bottom,
repeated for 12 reps. When you have determined that you can do 1 repetition of
leg extensions at this tempo at 40 kgs or 88 lbs then half the weight and do
the exercise over the 12 reps as used as an example earlier.
Three to four sets as described
for each of the warm up overload exercises with a minute rest in between is
enough to warm up the lower body muscles enough to make 100% of the fibers
available and engorged with oxygen rich blood for them to be totally overloaded
in the final exercise.
The final exercise would be a
squat and this needs to be done with a slow decent of 3 seconds, hold for 1 at
the bottom, then up for 1 with no rest at the top.
You need to do as many reps as possible
within 70 seconds and preferably within a squat rack or power cage for safety
because you will eventually experience momentary muscle shutdown and this is
dangerous because you will begin to fall momentarily before you recover just as
quickly as the fast twitch fibers engage.
I love to do 70 seconds of a
set, wait 10 seconds, and repeat. I continue to do this for usually three
repeats. If you cannot even complete one set then your weight is too heavy. I
would suggest that you start at 50% of your body weight as resistance
descending in the squat until hamstrings are parallel with the ground. Do one
set, rest for 10 seconds with the weight on your back, and then repeat for a second
set and so on. If you finish your third set then increase the weight by 20% on
your squats next workout as it is obviously too light.
Your body will never adapt to
this type of training, so if you have the heart, courage, and determination
necessary then you can basically look anyway that you need assuming you also feed the body
appropriately however this is another article altogether.
There is, only has been, and
always will be only one way to build real muscle and you have just heard it.
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