Effort Exertion

Why effort exertion MATTERS for muscle growth

▪️Effort is a key factor for hypertrophy, and if you try to get away with no-effort based workouts, well… then you’re hindering the efficacy of your training program.⁣

▪️But don’t get me wrong, there are cases in which exerting high levels of effort is unnecessary. For example, beginners who are just starting out with resistance training and learning the movement can get away with putting less effort into their workouts as they gain substantial strength through improvements in coordination.

▪️But past this phase, you need to push yourself progressively, if you want to get results. The reason why effort exertion is essential for muscle growth, is because the perceived level of effort establishes the level of motor unit recruitment to be assessed. ⁣

▪️The more of the effort perceived, the higher the level of motor units recruited to perform the task, which creates a greater force to be produced.⁣

▪️When the goal is muscle growth, we need to optimize the level of motor unit recruitment. This way we are able to get access to the fibers controlled by the high-threshold motor units. These are the largest fibers and the ones which grow by lifting weights.⁣

▪️Having slow bar speeds (close or to failure) with high-effort reps will increase the amount of hypertrophy we can create during each set. So if your goal is to build muscle, start putting some more effort into your sets so you can get the best results possible.

Are BCAAS Useless?

ARE BCAA’s USELESS?

▪️BCAA’s (Branched Chain Amino Acids) are compounds that form chains (polypeptides) in order to create proteins in the body. As we all know, protein is essential for muscle growth and repair. 

▪️However, supplementing with BCAA’s are useless once you examine what’s in the supplement vs what you’re already consuming. After you eat a meal that has protein in it, your body will shift into an anabolic state where it rebuilds the muscle broken down after a workout, given the meal contained all 9 essential amino acids. 

▪️So putting more BCAA’s into your body won’t really do anything. Besides, only taking in 3 of the 9 amino acids is not optimal either.

▪️Save your money on something that works like getting your aminos from real food or a meal program.

Overhead Press

✔️Overhead Press

▪️If you wan’t to grow bigger and stronger shoulders, the Overhead Press is a great compound exercise to take you there!

▪️It’s one of the best exercises for progressively overload your deltoids to improve size and strength in your shoulders.

▪️You can do the exercise with either dumbbells or barbell, seated or standing.

▪️When you perform it standing, you’re recruiting your Pectoralis (chest), Deltoids (shoulders), Triceps (arms), and Trapezius (upper back). But to stay balanced and upright, your Lower Back, Obliques, Serratus Anterior, Transverse Abdominal and Spinal Stabilizers are engaged.

▪️Also, keep your Glutes and Abs engaged to press the weight up with stability.

▪️Make sure you have enough shoulder mobility to perform this exercise correctly, otherwise you might compensate by overarching and hurt your back and shoulders.

▪️A good solution is to add Wall Angels to your routine and foam roll your lats before Overhead Pressing.

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5 Ways To Build Muscle

▪️Patience is overvalued; especially within the weight room and particularly when it involves those focused on a specific outcome: 

▪️Sure it takes time to build muscles, but if you’re trying to build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off.

▪️And a workout may be a terrible thing to waste. Plus, if you’re seeing progress, there’s no reason you can’t see more.

▪️How do you rev up your results? Here are 5 ways.

1. Increase Your Training Volume

▪️Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka the way to grow muscle). And to extend volume, you’ll really need to lower the weight than you would expect.

2. Focus On The Eccentric Phase

▪️When weight training, you’ve got a concentric (hard) and eccentric (easy) phase.  For example , as you lower into a squat, you’re performing an eccentric movement. Once you return to standing, that’s concentric. And, according to research published within the ecu Journal of Applied Physiology, eccentric work is much better at activating muscle growth. 

3. Decrease Rest Intervals

▪️When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a fast release in muscle-building hormones (including testosterone and human growth hormone) while also ensuring that you truly fatigue your muscles.

4. To Grow Your Muscle, Eat More Protein

▪️Weight training breaks down your muscles. Protein rebuilds them. The more intense your workouts, the more important it is to consume protein to solidify recovery.

5. Focus On Being In A Calorie Surplus 

▪️This can be hard to get used to , especially for those who are used to counting calories within the hopes to burn fat. But to most efficiently  build muscle mass quickly (that means weight gained, not lost), you have to consume more calories than you burn every day.

▪️That’s because, when your body senses that you are in a calorie deficit which means that you’re consuming fewer calories than you’re burning each day—it lowers your body’s ability to create new muscle. After all, if your body thinks food is on low supply, getting swole isn’t going to be its main priority.

▪️Consume roughly between 250 to 500 extra calories per day to make sure that any weight gained is from muscle. A 2014 Pennington Biomedical research facility concluded from a study of people that ate a high-calorie diet rich in protein stored about 45 percent of these calories as muscle, while people following a low-protein diet with an equivalent number of calories stored 95 percent of these calories as fat.

▪️Resources: https://sandcresearch.medium.com/what-is-muscle-growth-and-how-does-it-happen-b7f7cd68ee34

Egg Protein

♠️Egg Protein♠️

▪️Eggs are a great source of high-quality protein.

▪️In comparison to all whole foods, eggs contain the highest protein digestibility-corrected amino acid score (PDCAAS)

▪️The PDCAAS is a score that measures a protein’s quality and digestibility. 

▪️Eggs also helps you stay full longer by  decreasing your appetite. 

▪️Even though the  protein quality is excellent, you could experience less fullness because egg protein powders are usually made from egg whites rather than whole eggs. 

▪️Eggs are a complete protein source, in other words they have all nine essential amino acids that your body can’t make itself.

▪️Egg protein is ranked second to whey protein as the highest source of leucine, which is the BCAA that is the biggest portion of muscle health. 

▪️The only negative aspect is that egg-white protein hasn’t been studied as much as whey or casein.

▪️Egg white protein is definitely a good option for people that have dairy allergies who prefer a supplement based on animal protein.

Resources: 

https://pubmed.ncbi.nlm.nih.gov/10867064/

https://pubmed.ncbi.nlm.nih.gov/20226994/

https://www.researchgate.net/publication/232241300_Egg_Protein_as_a_Source_of_Power_Strength_and_Energy

Office Jobs & Fitness

♠️Stay In Shape With A Office Job♠️

▪️It’s common knowledge that spending hours out of our day sitting down isn’t good for u.

▪️But the question of the day is; just how much exercise is needed to counteract the negative health impact of a day at a desk?

▪️A 2020 study concluded that about 30-40 minutes per day of building up a sweat should do the trick.

▪️Up to 40 minutes of “moderate to intense physical activity” daily is about the right amount to balance out 10 hours of sitting behind a desk.

▪️Research states that any amount of exercise or even just standing up helps to some capacity.

▪️This data is from the examination of nine previous studies, which involved 44,370 people in four various countries who were wearing a fitness tracker.

▪️️The analysis discovered an increase in the risk of death among those who lived a more sedentary lifestyle and a decrease in risk of death in those who spent time engaging in moderate-to-vigorous intensity physical activity.

▪️Implementing intense activities such as cycling, brisk walking, even gardening can lower your risk of an earlier death just as if you weren’t doing all that sitting around in the office.

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Resources: https://bjsm.bmj.com/content/54/24/1451

3D Shoulders

♠️How To Build 3D Shoulders(And What To Avoid)♠️

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🔹 There are a few common errors that occur when trying to build aesthetic shoulders.⠀⁠

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1️⃣ Increasing the weight but neglecting to perform the exercises with proper forms, this can lead to injury which will stall your progress. The main objective should be to focus on perfecting form before increasing weight.⠀⁠

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2️⃣ For the shoulders to grow, you need to eat between 0.8 to 1g protein per pound of bodyweight.⠀⁠

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3️⃣ While performing all sets with the amount of reps that you set out to accomplish with correct form, you can progressively overload. A lot of the time progressive overload is used by increasing the weights, but you can also add more sets, reps or less rest between sets, etc.⠀⁠

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4️⃣ Your muscles need time to recover in order for them to grow properly. As your deltoids can be activated in several other exercises when you target other muscle groups, such as bench press, incline bench press, or rows. Make sure that your shoulders get enough time to recover before training them again.⠀⁠

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5️⃣ Often, the Anterior Deltoid is mostly targeted and if we aren’t careful, we can forget to train the lateral and posterior deltoids. This can lead to muscle imbalances and rotator cuff injuries, bad posture, and poor lifting techniques. We must avoid this as much as possible so don’t forget to implement exercises that targets all three heads.⠀⁠

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Do you want bigger or stronger shoulders?

How To Show Your Veins

How To Show Your Veins

  • Caloric Deficit

🔹Science proves that if you want to burn fat, diet manipulations are more effective than doing extra cardio.

🔹Push towards getting under 15 percent body fat for some of you. To be sure though, aim for under 12 percent body fat.

🔹 You can never go wrong with leafy greens when it comes to gaining vascularity.

🔹 Most importants keep your calories at least 200 under your BMR

  • Increase Nitic Oxide Intake

🔹 Nitric oxide is the compound that is responsible for your veins to dilate; AKA get bigger. There are alot of foods out there that help increase the amount of nitric oxide in the blood to make your veins show.

🔹 Foods that that will convert into nitrates in the body will most definitely do the trick to up your level of nitric oxide. Eat foods such as:

.Beetroot
.Lettuce
.Celery
.Broccoli
.Arugula
.Spinach

  • Keep sodium intake low

🔹 Salt will hold onto water which is what you don’t want. In other words, the more salt that you have in your diet, the more water your body will retain, which means the less your biceps vein will show.

  • Keep water intake consistent

🔹 If you’re chronically dehydrated and not getting the amount of water your body needs, your body will start to crave water and will retain as much as possible whenever it has the chance.

🔹 Avoid dehydration so that your body will hoard less water and be willing to excrete any extra water.

Overhead Press

♠️Overhead Press♠️

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🔹 A common error I see (and that I have made myself) is to execute the overhead press with a “Curved” bar path.⠀⁠

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🔹 This extends the bar path and puts your shoulders in a fragile position that forces you to press less weight. This will hinder your progress because to build strength and muscle, you need more resistance/weight.

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🔹For a proper form, we want the bar to travel STRAIGHT up in a vertical line.⠀⁠

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– “But my head is in the way” you might say to yourself, and I don’t want you to press the bar through your head and hurt myself… so what should you do?⠀⁠

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🔹 So to tackle this, at the bottom of the motion, you can pull your head and chin back while simultaneously pushing your chest forward (while keeping your lower back neutral).⠀⁠

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🔹 Then, as you get to the peak, you stand with the bar right above your body, in a straight line.⠀⁠

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🔹 When lowering the bar, move your chin and head back and your chest forward as it was previously to get the bar past your head in a straight line.⠀⁠

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Building Strong Abs

♠️Building Strong Abs♠️

🔹 A strong core can benefit you in various ways, such as preventing injuries, reducing back pain, and stimulating proper posture.

🔹 While working out on the core, people often target the rectus abdominis (the six pack) yet leave out the internal and external obliques ( side abs), and the transverse abdominis (underneath the side ab).

🔹 Building a strong core requires more exercises than just crunches.Not to mention, the abdominals have limited and specific movements that consist of different muscles that run through the entire length of the torso. Here are a few core workouts to add to your regimen.

🔹 Planks are one of the best exercises for working the core and burning calories. Doing a plank hold will engage multiple muscles at once, while benefiting the core strength of your body.

🔹 Decline crunches are great for eliminating the tendency to use momentum to complete the movement. Increase the decline angle over time in order to progressively overload.

🔹 The Russian Side Twist targets your obliques. Try adding a dumbbell or medicine ball increases to make this workout more challenging.

🔹 Hanging knee raises with a twist can help build muscular stability in the upper back and shoulders. This workout can increase both muscular size and strength.

🔹 Cable Crunches enables you to increase resistance, allowing you to train to failure using heavier weights.

🔹 Cable Side Bend targets the obliques and improves stability in the lower back.