It is so funny to talk about to people about fitness, losing weight, weight lifting, or even athlete development these days because there is just so much blah, blah, blah, ba-blah, ba-blah, ba-blah. To me it's kind of like discussing politics with people because once someone is stuck in there own views or way there is no changing it. For me as a fitness professional and just being a person who is willing to learn new things not it can only make sense for me to learn to learn and try new things. Learning and trying new methods to educate yourself is what helps you find out if something is more effective than another thing. Learning new ideas is what helps me be innovative in my own way to develop into my general templates that I use for programming on clients and myself.
I love discussing any sort of topic that I have general knowledge and experience in because I always want to expand and grow as coach/trainer and as fitness professional. I do not like discussing topics with people who legitimately think they have things figured out. I got caught into a conversation a few weeks ago about the most effective way for fat loss/weight loss. This is my area that I have spent my education and development as a trainer and coach in for the past 4 years or so. This is a topic that really I think right now does not have any debate in right now. It truly is black and white to me at this point.
The number one reason people hire a trainer still to this date is for weight loss. People are willing to make the investment in themselves and the trainer to help them accomplish a certain goal. When someone is willing to make the commitment with me it is and will be an educational experience I think more than anything. If someone wants and needs to lose 30lbs, how are they going to get there? Well, more often than not people these days only have a certain amount of time in their day and there week to grab a workout. The question is, What are you going to do in this limited amount of time each week that is going to give you the most "bang for your buck.?"
When trainers and people are being educated in the fitness field what are they being taught as to what is the most effective method of losing those last few pounds. Here's a little fun fact. The National Academy of Sports Medicine (NASM), International Sports Sciences Association (ISSA), the American Counsel of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are 4 of the most well known fitness certifications in the world today. The 4 certification manuals have a combined total of 2919 pages of fitness certification information. There is only a total of 57 pages, which is 1.9% of the information in these manuals that is displayed for program design for weight loss. Mainly there is only talk about nutrition. That is absolutely mind blowing to me. The main reason people hire trainers is for weight loss and there is no information on program design when trainers and fitness people are getting educated. And if our fitness professionals are not being educated then what makes you think that you know it all?
When coming across all of this information it really makes you think. Does everything that we have every been told about getting fit and losing weight really make sense? What I have come to find out is that it really doesn't. If I told you to hop on 1 leg for 30 minutes for your workout out today you might think I was crazy. So why is it ok to hop back and forth on your legs for 30 minutes during a run? Roughly during a 30 minutes run you will have 1300-1600 repetitions. Also, there is about 4 times your body weight of added pressure on your joints per step.If you weigh 150lbs that would be a total of about 224,000lbs of pressure your body has to endure just in 30 minutes. From a safety standpoint not very smart. Running is a plyometric movement. Plyometrics are actually very advanced when it comes to using them in programming. Not an ideal starting point.
It really interests me when people are giving out advice to people on as to what to get started on when they first start an exercise program. Obviously, the information be giving out over the past 30 years or so has not been so great, considering we are the most overweight and obese nation ever and it is still rising. Basically, the last 30 years of losing weight has been to go for a walk, jog, elliptical ride, sit your a** on these machines, do some crunches, dance in one place to this ridiculous music, or take this magic supplement. (Great Advice!)
What information should we be giving people and what should our trainers be educated on? When it comes to program design I use Alwyn Cosgrove's Hierarchy of Fat Loss formula (If you don't know who Alwyn Cosgrove is...google him)
1.) Correct Nutriton
2.)See Number 1
3.)Activities that burn calories, maintain/promote muscle mass and elevate metabolism
4.)Activites that burn calories and elevate metabolism
5.) Activities that burn calories but don't necessarily maintain muscle mass or elevate metabolism
Training Formula
1.) Metabolic acceleration resistance training/strength training
2.)High Intensity Anaerobic Interval Training
3.) High Intensity Aerobic Training
4.)Low Intensity Aerobic Training
-If you have only 3-4 hours per week use only #1
-If you have 4-6 hours per week use #1 and #2
-If you have 6-8 hours available add #3
-If you have more than that available add #4
Its all about prioritizing your workouts. If only have 30 minutes to workout, what are you going to do in those 30 minutes to maximize your time. It's pretty black and white to me. Walking, jogging, ellipical, yoga, or pilates cannot compare to a quality resistance training program. If you are seeking out information from a trainer, coach, or your best friend and they are not talking about metabolic resistance training for fat loss/weight loss then I would total disregard what they are saying. The times have changed. The studies are there, we are just not being educated on these studies! Here are some studies again to help people understand more of what I'm talking about
Hunter et al
This study compared three groups:
Diet only, Diet plus aerobic training and aDiet plus resistance training group to determine what effect diet-induced weight loss in combination with exercise training has on body composition and resting energy expenditure.
With similar weight loss – the results showed that only the resistance training group maintained their lean mass and resting energy expenditure (metabolism). The aerobic training and diet only group actually lost muscle and lowered their metabolism. In other words – the strength training group lost more fat and maintained metabolism – meaning that if the program continued for a longer period of time or a greater weight loss, they could continue to lose more fat than the other groups.
Byrne et al
This study compared two groups – Resistance training and aerobic training (walking). The resistance training group increased metabolism while the walking group actually reduced their metabolism)
Bryner et al.Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
The resistance training group lost significantly more fat and did not lose any lean muscle, even at only 800 calories per day. Additionally, the resistance training group actually increased metabolism compared to the aerobic group which decreased metabolism.
—
Kramer, Volek et al.
Overweight Subjects were assigned to three groups: Diet Only, Diet plus aerobics, Diet plus aerobics plus weights
The Diet-only group lost 14.6 lbs of fat in 12 weeks but when they added in the aerobic program – that group lost only one more pound than the diet group (training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks).
However the Weight Training group lost 21.1lbs of fat (44% and 35% more than diet and aerobic only groups respectively) in the same time frame.
JP
Wednesday, November 30, 2011
Wednesday, November 23, 2011
Thanksgiving Tips!
Good to be back writing again this week after a busy last week getting clients assessments and sessions finished up before Turkey Day. This will be a short blog because I want to get right to the point. Thanksgiving is a very festive event for a lot of people and it comes to eating and only eating. I am one to speak from experience and I can pretty much dominate anyone in a Thanksgiving dinner eating contest. (I dare you to try me!) I have also managed to be able to figure out away to eat more on Thanksgiving without feeling that horrible pain of "turkey aches" all over your body throughout the day.
It is a day to celebrate with family and friends. It is also a day to eat and enjoy whatever you want without feeling the guilt of eating too much. I just want to leave with some tips on how to eat more and avoid the feeling of guilt and food overdose.
Tips #1- Eat Breakfast within the first 15 minutes of waking up. Start your day with a metabolism kick start. Too many times people skip breakfast in preparation to eat their brains out when it comes to dinner.
Tip #2- Sacrifice 20-30 Minutes to get in a metabolic workout. Performing a metabolic resistance training workout will drive your metabolism up for the remainder of the day and even into Black Friday. This workout will allow to eat more throughout the day with your metabolism being elevated.
Here's what I will be doing tomorrow morning-
Front Squats x 10
Seated Rows x 10
Barbell Push Press x 10
Supine Hip Extension w/ Leg Curl x 10
Barbell Push Press x 10
Upper Body Russian Twist x 10
Barbell Lunges x 10
I will Repeat this 3 x for maximum benefits and shouldn't take me more than 30 minutes
Tip # 3- This is the biggest thing. Do not consume such glorified helpings. Be graze eater. Have 1 serving of turkey, sweet potatoes, veggie, stuffing at one time. Wait three hours and then repeat a similar meal. Eating til you are going to explode will throw your entire day off.
I hope these tips are helpful for you during this fantastic eating day! Happy Thanksgiving and tune in for next weeks blog!
JP
It is a day to celebrate with family and friends. It is also a day to eat and enjoy whatever you want without feeling the guilt of eating too much. I just want to leave with some tips on how to eat more and avoid the feeling of guilt and food overdose.
Tips #1- Eat Breakfast within the first 15 minutes of waking up. Start your day with a metabolism kick start. Too many times people skip breakfast in preparation to eat their brains out when it comes to dinner.
Tip #2- Sacrifice 20-30 Minutes to get in a metabolic workout. Performing a metabolic resistance training workout will drive your metabolism up for the remainder of the day and even into Black Friday. This workout will allow to eat more throughout the day with your metabolism being elevated.
Here's what I will be doing tomorrow morning-
Front Squats x 10
Seated Rows x 10
Barbell Push Press x 10
Supine Hip Extension w/ Leg Curl x 10
Barbell Push Press x 10
Upper Body Russian Twist x 10
Barbell Lunges x 10
I will Repeat this 3 x for maximum benefits and shouldn't take me more than 30 minutes
Tip # 3- This is the biggest thing. Do not consume such glorified helpings. Be graze eater. Have 1 serving of turkey, sweet potatoes, veggie, stuffing at one time. Wait three hours and then repeat a similar meal. Eating til you are going to explode will throw your entire day off.
I hope these tips are helpful for you during this fantastic eating day! Happy Thanksgiving and tune in for next weeks blog!
JP
Tuesday, November 15, 2011
So Far Beyond Traditional Back Squats!
Happy Tuesday to everyone. It's been about a week since I have posted my last blog and I was itching to get writing again. This week I wanted to write about an article that my father-in- law sent me a few weeks ago. It was written in the Milwaukee Journal by a couple of medical doctors that were talking about how bad squats are for our youth athletes.
This is a great topic, but I think that the people who wrote the article are about 40 years behind in their knowledge on the subject of squats and exactly what type of squats athletes and especially youth athletes should be doing. The studies and research being done was in regards to traditional "back in the day" of body building back squats. Which is exactly why I am so upset with this article. They were only looking at one way training that is so long and far passed that they just have no clue in the world on what the alternative things these athletes could be doing. The bottom line of the article was that no one should be doing squats. What do I say to that??? Well, docs...stick to your surgery because you seriously are so far behind in your training and knowledge on this subject.
No crap...If you load a bar up with external resistance on a kid or an adult who is not physically ready to perform that movement what the hell do think is going to happen. Back pain, knee pain, and most importantly just a horrible movement pattern that will take even more time to fix. It has been at least 8 years since Mike Boyle (the Steve Jobs of Strength and Conditioning) has come out and said to never perform traditional back squats again. What these docs failed to inform everyone on is how to use the squat in a more functional and useful manner.
Squats are a primal movement pattern that the human body does naturally every single day. So it is something that I would not take out of programming, but I would say that I would never perform traditional back squats ever again for myself and I would never load up a client's back with weight for squats. Where coaches and parents have gone wrong is that they read a body building magazine about how awesome squats are for you, but have no clue on how to progressively get someone to actually perform that movement. Back squats if perform correctly is a great way to test pure total body strength, athleticism, and power. However, it does have consequences if done poorly. Stress fractures of the low back, knee pain. hip pain, and added dysfunction to the body. These are all things in the article that were stated, which are true, but never was there talk of how to perform this pattern correctly or to do alternative things.They were just telling you that all squats are bad for you.
My suggestions and thoughts are pretty simple to understand. So here are my recommendations when it comes to squats.
1.) Do not talk to a medical doctor about squats.
2.) Google Mike Boyle
3.) Perform Squats in a more functional manner ( De-Load yourself. 99% of the people performing squats cannot perform a body weight squat, so why are going to try and load yourself? Anything put on your back will add load to your spine. They average kid and or adult cannot possibly get themselves in neutral spine position. Even if you are in that perfect position it is still not the safest position to be in)
4) Master the movement- Toes pointed forward, Weight should be in your heels, Ankles in Line with your knee, Knees in line with your hips, Push hips and butt back just how you would sit down in a chair, and get your butt to parallel with your body weight before adding any external resistance.
4) Perform front squats with Dumbbells, Barbells, Medicine Balls, Resistance Bands, Suspension Trainers, Kettle Bells, Sandbags, or again just your own body weight!
5) Google Mike Boyle again
6)Start incorporating split squats, dead lifts, bulgarian split squats, lunges, step-ups, or single leg squats in replace of your standard squat
7) Train the movement, Train the joints, then you train the muscles!
8) And people get with the program..body building is dead! If you want to make yourself more useless and not be able to bend over or if you want to destroy your body then you can go ahead and do it. It's cool with me.
The people writing this article had the right idea I think, they were just a little uneducated on how athletes are actually training these days. We are so above and beyond the dog days of body building that it's not even funny. It was a good start for a lot people, but i can guarantee you that Arnold is not training Adrian Peterson, Aaron Rodgers, or Michael Vick!
Have a great week and train hard!
JP
This is a great topic, but I think that the people who wrote the article are about 40 years behind in their knowledge on the subject of squats and exactly what type of squats athletes and especially youth athletes should be doing. The studies and research being done was in regards to traditional "back in the day" of body building back squats. Which is exactly why I am so upset with this article. They were only looking at one way training that is so long and far passed that they just have no clue in the world on what the alternative things these athletes could be doing. The bottom line of the article was that no one should be doing squats. What do I say to that??? Well, docs...stick to your surgery because you seriously are so far behind in your training and knowledge on this subject.
No crap...If you load a bar up with external resistance on a kid or an adult who is not physically ready to perform that movement what the hell do think is going to happen. Back pain, knee pain, and most importantly just a horrible movement pattern that will take even more time to fix. It has been at least 8 years since Mike Boyle (the Steve Jobs of Strength and Conditioning) has come out and said to never perform traditional back squats again. What these docs failed to inform everyone on is how to use the squat in a more functional and useful manner.
Squats are a primal movement pattern that the human body does naturally every single day. So it is something that I would not take out of programming, but I would say that I would never perform traditional back squats ever again for myself and I would never load up a client's back with weight for squats. Where coaches and parents have gone wrong is that they read a body building magazine about how awesome squats are for you, but have no clue on how to progressively get someone to actually perform that movement. Back squats if perform correctly is a great way to test pure total body strength, athleticism, and power. However, it does have consequences if done poorly. Stress fractures of the low back, knee pain. hip pain, and added dysfunction to the body. These are all things in the article that were stated, which are true, but never was there talk of how to perform this pattern correctly or to do alternative things.They were just telling you that all squats are bad for you.
My suggestions and thoughts are pretty simple to understand. So here are my recommendations when it comes to squats.
1.) Do not talk to a medical doctor about squats.
2.) Google Mike Boyle
3.) Perform Squats in a more functional manner ( De-Load yourself. 99% of the people performing squats cannot perform a body weight squat, so why are going to try and load yourself? Anything put on your back will add load to your spine. They average kid and or adult cannot possibly get themselves in neutral spine position. Even if you are in that perfect position it is still not the safest position to be in)
4) Master the movement- Toes pointed forward, Weight should be in your heels, Ankles in Line with your knee, Knees in line with your hips, Push hips and butt back just how you would sit down in a chair, and get your butt to parallel with your body weight before adding any external resistance.
4) Perform front squats with Dumbbells, Barbells, Medicine Balls, Resistance Bands, Suspension Trainers, Kettle Bells, Sandbags, or again just your own body weight!
5) Google Mike Boyle again
6)Start incorporating split squats, dead lifts, bulgarian split squats, lunges, step-ups, or single leg squats in replace of your standard squat
7) Train the movement, Train the joints, then you train the muscles!
8) And people get with the program..body building is dead! If you want to make yourself more useless and not be able to bend over or if you want to destroy your body then you can go ahead and do it. It's cool with me.
The people writing this article had the right idea I think, they were just a little uneducated on how athletes are actually training these days. We are so above and beyond the dog days of body building that it's not even funny. It was a good start for a lot people, but i can guarantee you that Arnold is not training Adrian Peterson, Aaron Rodgers, or Michael Vick!
Have a great week and train hard!
JP
Wednesday, November 9, 2011
Workout of the Week!
Anyone looking for a workout to try today? Well here is my Workout of the Week.
Go ahead and give it a try and let me know your thoughts about it! This blog post is for one of my best friends Frank"The Tank" Olson. So here you go Tank!
Foam Roll- 5 Mins (If you access to a foam roller)
RAMP -Range of Motion Activation Movement Preparation)
30 secs each Movement- Jumping Jacks, BW Squat, Quick Feet Toe Taps, Crossover Lunges, Forward/back Hops, Lateral Lunge w/ Skip, Inchworm...repeat circuit 3-4 times (10 Minutes Total)
Core- Side Plank w/ Cable Row (10 each side), Swiss Ball Knee Tucks (10 Reps)..Do each for 3 Sets (6-8 Minutes Total)
Strength-
Alternating Sets 3 x12 (rest 30 secs between sets)
Snatch Grip Deadlift
T- Push Up
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Bulgarian Split Squat w/ Shoulder Press
Chin Up or Underhand Grip Pulldown
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Romanian Deadlift / Bent-over Row
Lower Body Russian Twist
Total Training time about 45 Minutes
Enjoy and train hard!
JP
Go ahead and give it a try and let me know your thoughts about it! This blog post is for one of my best friends Frank"The Tank" Olson. So here you go Tank!
Foam Roll- 5 Mins (If you access to a foam roller)
RAMP -Range of Motion Activation Movement Preparation)
30 secs each Movement- Jumping Jacks, BW Squat, Quick Feet Toe Taps, Crossover Lunges, Forward/back Hops, Lateral Lunge w/ Skip, Inchworm...repeat circuit 3-4 times (10 Minutes Total)
Core- Side Plank w/ Cable Row (10 each side), Swiss Ball Knee Tucks (10 Reps)..Do each for 3 Sets (6-8 Minutes Total)
Strength-
Alternating Sets 3 x12 (rest 30 secs between sets)
Snatch Grip Deadlift
T- Push Up
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Bulgarian Split Squat w/ Shoulder Press
Chin Up or Underhand Grip Pulldown
Alternating Sets 3 x 12 (Rest 30 secs between sets)
Romanian Deadlift / Bent-over Row
Lower Body Russian Twist
Total Training time about 45 Minutes
Enjoy and train hard!
JP
Friday, November 4, 2011
An Hour of Observation....
The other day I had a good hour to myself before I had some clients come in for the small group session. I decided to spend my hour to observe what other people were doing for their workouts. I am always up for watching to see if people are doing things that I can add into my programming. Anyway, I sat and started watching and here's what I saw...
- An overweight girl trying to run her legs into the ground in hopes of trying to get that last 50lbs off before the holidays
- A guy who I watched perform 18 consecutive sets on the seated cable fly machine
- Another kid perform 9 different curling exercises in row and the proceed to lift his sleeve up to see if he lost any weight.
- A women who had a C-Spine like no other crunching away on the floor for a good 35 minutes.
-Then there was two college kids who were talking about how hungover they were from the night before while they texted and sat on the chest press machine for a good 25 minutes then decided to walk out.
These are true scenarios that I witnessed one day this week and they are things that I have seen for the past 4-5 years or so. I couldn't help think to myself and say...No wonder why we are so fat, lazy, we move poorly, we continue to get fatter, and why I think think the corporate fitness world has failed us. Why is it not a requirement that all people have to work with a coach before being sent off on their own?
On average right now I have between 20-25 training sessions a week that I have with clients in the gym and there are always other people watching. The clients I have right now are by the best overall group of clients I have had in years. They are by the most dedicated , hard working, and open minded people I have met in a long time. Now you have to be blind if you are other people watching how hard my clients work. They lifting, squating, pushing, pulling, twisting, slamming medicine balls, swinging kettlebells, using training ropes, and lunging up and down the gym. We following a systematic approach to training that guarantee's people results if they follow the nutritional plan that is recommended to them. (Taken from Rachel Cosgrove's book "The Female Body Breakthrough") I always wonder if to get what I am trying to do with my clients? Do they get the get the hint yet? Do they really think that walking for 60 minutes straight is going to get them results? Do they think that elliptical is going to burn that body fat they can't lose? Is the damn ab crunch machine going to reduce their mid section? Do they really think that doing lateral raises with 3lb dumbbells is going to get them stronger?
Wake up people. Times have changed. Bodybuilding...dead. Long slow cardio....dead. Crunches/sit-ups....dead. Low-Fat diets....dead. Ellipticals...worthless. Smith Machine...worthless. You are overweight for a reason. You not get stronger for a reason. You are not getting leaner for a reason. You are not improving your health for a reason.What we have been told in regards to our health and fitness for the past 30 years is all BS.
Go consult with a true professional about athletic/functional movement, intergrated movement, metabolic resistance training, and learn how the human body was made to be used. I am waiting for the day when there are only gyms when you sign up at when you work with a fitness coach at all times It is right around the corner and I cannot wait to see it happen.
Thanks for the quick rant before the weekend.
JP
- An overweight girl trying to run her legs into the ground in hopes of trying to get that last 50lbs off before the holidays
- A guy who I watched perform 18 consecutive sets on the seated cable fly machine
- Another kid perform 9 different curling exercises in row and the proceed to lift his sleeve up to see if he lost any weight.
- A women who had a C-Spine like no other crunching away on the floor for a good 35 minutes.
-Then there was two college kids who were talking about how hungover they were from the night before while they texted and sat on the chest press machine for a good 25 minutes then decided to walk out.
These are true scenarios that I witnessed one day this week and they are things that I have seen for the past 4-5 years or so. I couldn't help think to myself and say...No wonder why we are so fat, lazy, we move poorly, we continue to get fatter, and why I think think the corporate fitness world has failed us. Why is it not a requirement that all people have to work with a coach before being sent off on their own?
On average right now I have between 20-25 training sessions a week that I have with clients in the gym and there are always other people watching. The clients I have right now are by the best overall group of clients I have had in years. They are by the most dedicated , hard working, and open minded people I have met in a long time. Now you have to be blind if you are other people watching how hard my clients work. They lifting, squating, pushing, pulling, twisting, slamming medicine balls, swinging kettlebells, using training ropes, and lunging up and down the gym. We following a systematic approach to training that guarantee's people results if they follow the nutritional plan that is recommended to them. (Taken from Rachel Cosgrove's book "The Female Body Breakthrough") I always wonder if to get what I am trying to do with my clients? Do they get the get the hint yet? Do they really think that walking for 60 minutes straight is going to get them results? Do they think that elliptical is going to burn that body fat they can't lose? Is the damn ab crunch machine going to reduce their mid section? Do they really think that doing lateral raises with 3lb dumbbells is going to get them stronger?
Wake up people. Times have changed. Bodybuilding...dead. Long slow cardio....dead. Crunches/sit-ups....dead. Low-Fat diets....dead. Ellipticals...worthless. Smith Machine...worthless. You are overweight for a reason. You not get stronger for a reason. You are not getting leaner for a reason. You are not improving your health for a reason.What we have been told in regards to our health and fitness for the past 30 years is all BS.
Go consult with a true professional about athletic/functional movement, intergrated movement, metabolic resistance training, and learn how the human body was made to be used. I am waiting for the day when there are only gyms when you sign up at when you work with a fitness coach at all times It is right around the corner and I cannot wait to see it happen.
Thanks for the quick rant before the weekend.
JP
Wednesday, November 2, 2011
Forget the Curls Dudes!
This blog is inspired by a show my wife and I watched last night on MTV's True Life. The stories were about people who were addicted to exercise and one of the guys was a fitness model who was aspiring to be a body builder because he steroid freak friend was. So this guy wanted to get as big as his friend.
Anyway, I am watching this show and I could not help but just laugh. I actually was getting really angry. For a multiple of reasons...
1) This guy was trying to do something that was absolutely impossible. Wanting to get as big as the guys that cant even wipe their own a** ( I didn't technically swear Alicia) is just out of the question for this guy. You are not taking anything to make you get any bigger. You friend was obviously sticking a needle in himself.
2) The guy had about 46 different supplements on his counter. Get educated. The stuff you got sold at GNC doesn't work. Nothing can replace good quality nutrition plan with a proper protein supplement.
3.) Again, No one told this guy he wasn't taking the juice. Also, he should also be informed that a "true " body builder is an elite athlete..(There are not actually athletes considering the fact they can't perform a single stance of any sort) but they are in that 1% of the population who is just unbelievably gifted. They wouldn't even need to take anything extra and they still would be proportioned like Arnold. One more time, get educated. Stop reading the ridiculous steroid freak magazines that fill your head with just nonsense.
4.) Probably the funniest thing to me during the show. This guy would train his arms 4 separate times in one day. He would do an arm workout every 3 hours of the day thinking his arms were going to grow in one day. For starter's you're an idiot and if you know anything about muscle breakdown it takes 24-72 hours to restore itself so performing 4 different arm workouts in a day will not do anything for your growth period. Human growth hormone is released when we sleep not when we are awake. So, it is impossible for you to grow.
And I was watching his training program.... this guy was performing nothing but isolated, single joint movements (typical steroid freak bodybuilding program). Here's what they guy was not informed in the magazines he is reading...bodybuilding is training that is based on a method...not science. From a physiological standpoint, typical building routines and programs do not make any sense. Key word..."logical." If you know anything about how the body works and functions, muscles work together. Our body is a systematic response. Contrary to popular belief muscle growth happens all over the body and not just in one muscle group at a time. What does that mean??? Doing biceps curls for an hour in a day will NOT give you bigger arms.
Ex. Study That Was Done Recently
Two Groups of Men Each were on the same training program and same nutrition plan for one year. They did Deadlifts, Bench Press, Barbell Rows, Squats. Except one group of guys added in triceps extensions and biceps curls to their program. The difference in the two groups arm size after the year of training was no different even with the guys doing extra arm work.
Lesson learned here. Stick to your compound and multi-joint movements
PUSH
PULL
LIFT
SQUAT
TWIST
LUNGE
BALANCE ON 1-LEG
And guys save your self the time, headaches, and those ridiculous arm workouts you read from the steroid freak magazines.
JP
Anyway, I am watching this show and I could not help but just laugh. I actually was getting really angry. For a multiple of reasons...
1) This guy was trying to do something that was absolutely impossible. Wanting to get as big as the guys that cant even wipe their own a** ( I didn't technically swear Alicia) is just out of the question for this guy. You are not taking anything to make you get any bigger. You friend was obviously sticking a needle in himself.
2) The guy had about 46 different supplements on his counter. Get educated. The stuff you got sold at GNC doesn't work. Nothing can replace good quality nutrition plan with a proper protein supplement.
3.) Again, No one told this guy he wasn't taking the juice. Also, he should also be informed that a "true " body builder is an elite athlete..(There are not actually athletes considering the fact they can't perform a single stance of any sort) but they are in that 1% of the population who is just unbelievably gifted. They wouldn't even need to take anything extra and they still would be proportioned like Arnold. One more time, get educated. Stop reading the ridiculous steroid freak magazines that fill your head with just nonsense.
4.) Probably the funniest thing to me during the show. This guy would train his arms 4 separate times in one day. He would do an arm workout every 3 hours of the day thinking his arms were going to grow in one day. For starter's you're an idiot and if you know anything about muscle breakdown it takes 24-72 hours to restore itself so performing 4 different arm workouts in a day will not do anything for your growth period. Human growth hormone is released when we sleep not when we are awake. So, it is impossible for you to grow.
And I was watching his training program.... this guy was performing nothing but isolated, single joint movements (typical steroid freak bodybuilding program). Here's what they guy was not informed in the magazines he is reading...bodybuilding is training that is based on a method...not science. From a physiological standpoint, typical building routines and programs do not make any sense. Key word..."logical." If you know anything about how the body works and functions, muscles work together. Our body is a systematic response. Contrary to popular belief muscle growth happens all over the body and not just in one muscle group at a time. What does that mean??? Doing biceps curls for an hour in a day will NOT give you bigger arms.
Ex. Study That Was Done Recently
Two Groups of Men Each were on the same training program and same nutrition plan for one year. They did Deadlifts, Bench Press, Barbell Rows, Squats. Except one group of guys added in triceps extensions and biceps curls to their program. The difference in the two groups arm size after the year of training was no different even with the guys doing extra arm work.
Lesson learned here. Stick to your compound and multi-joint movements
PUSH
PULL
LIFT
SQUAT
TWIST
LUNGE
BALANCE ON 1-LEG
And guys save your self the time, headaches, and those ridiculous arm workouts you read from the steroid freak magazines.
JP
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