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lavendermiilk · 5 years ago

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HIT, HIIT…or HIIRT? – Theory To Practice

“To be really great in little things, to be truly noble and heroic in the insipid details of everyday life, is a virtue so rare as to be worthy of canonization.” – Harriet Beecher Stowe

The ARXFit Alpha providing this particular session’s HIIRT train caboose. Huh…

Curious as to what the differences are between HIT, HIIT and HIIRT? Well, what follows are what I consider to be the high points. Tomes could be written on the similarities between these methodologies, but I think the following gives a pretty good overview.

First, a couple of definitions:

HIT – High Intensity Training: The area covered by the overarching umbrella of classic High Intensity Training (HIT) is wide indeed, including such broad-stroke methodologies as classic, single-set-to-failure HIT, and various super-slow routines. Included too, are all manner of TUL (time under load), repetition tempo, and rest period manipulations. Methodologies here are largely those popularized by Arthur Jones (of Nautilus fame) and bodybuilding’s Mike Mentzer.

Note: for info on “training to failure” see this post.

HIIT – High Intensity Interval Training: Most studies on classic High Intensity Interval Training (HIIT) focus on only sprint (running) and/or cycle sprint sessions, because that’s what’s available and most easily studied in a lab setting. A good article summarizing HIIT, and its positive effects, here.

HIIRT – High Intensity Interval Resistance Training: At it’s most basic, HIIRT is a powerful burst of output (typically 20 – 80 seconds), followed by a scaled rest period. Wash, rinse, repeat. Think HIIT Tabata sprints — but with heavy resistance exercises. Brief, brutal and basic are key words here. I’ve fused elements of CrossFit, and the work of folks such as Scott Abel, Istavan Javorek, and Joel Jamieson (in addition to whole slew of others) — along with my own, 35+ years-in-the-trenches experience — to create my own methodology. Hints of HIT? You know it. Shades of HIIT? Yeah, that too. I come from a background of slinging iron as a way of bettering performance on the track and on the gridiron. I came of age in an atmosphere that knew no S&C dogma — if it worked, it worked, and that’s all that ultimately mattered. And that’s the credo I operate by today.

HIT, HIIT, or HIIRT — what’s the difference?

Generally speaking, the distinction lay in the overall intent of each individual “set” (or output burst). HIT attempts to attain total muscular failure (within an allotted time window) in the targeted musculature, whereas HIIT and HIIRT attempt to attain as many repetitions (or highest cumulative work or power output) as possible within a set, or established time period. With HIT, each exercise is generally performed once through, to failure. In HIIT or HIIRT, an exercise may be performed 2, 3 or even many more times within a workout. I say “generally” here because there is much overlapping and gray area within these methodologies. HIIT is definitely a conditioning-biased protocol — i.e., Metabolic Conditioning, or MetCon, for short — whereas we can consider HIIRT a hybrid of both HIT and HIIT. And a HIIRT session may be, depending upon how it is set up, strength, hypertrophy, or MetCon (strength endurance) biased. Confused? Don’t be; this will all make sense soon enough.

Can you give an example?

Sure. Here’s an example of what I consider to be a classic HIIRT workout: six distinct exercises, 3 upper body dominant exercises alternated with 3 lower body dominant, all set in a circuit format. Each exercise is performed all-out, full-bore (as many reps or the most force and/or power developed as possible) for 1 full minute. Then, rest for 1 full minute before beginning the next exercise in succession. Wash, rinse and repeat. Each exercise will be performed twice during the 2-round duration of the workout. If you’re doing the math, we’ve got 24 minutes worth of work and rest here. Even allowing for some degree of spillover, we can still get this workout done in 30 minutes. Brief, brutal, basic…and extremely effective. Consider this scenario:

(A1) Tbar swings (A2) Powermax 360 push-pull/cross-punch (30 secs each exercise, shift on the fly) (A3) ARXFit leg press (A4) ARXFit flat press (A5) Reverse lunge iso hold with dumbbell curls (30 secs each leg, shift on the fly) (A6) Blast strap rows

The actual exercises are not so important at this juncture; what is important is the overall workout setup. I could crank the intensity up a notch here by reducing the rest period between each exercise to say 45 or even 30 seconds, by bumping-up the work period, or by increasing the exercise resistance. By virtue of me using resistance exercises here I’ve just morphed a classic HIIT setup (which could have used sprints, hops, jumps, bodyweight exercises, etc.) into a resistance-based interval circuit, or HIIRT, with, in this example, a decidedly MetCon (metabolic conditioning) bias.

So achieving total muscular failure is not a goal of a HIIRT session?

Not necessarily. Remember when I said that there are no hard lines of distinction between these various protocols? Consider the following, more strength/hypertrophy-biased (as opposed to the previous example’s MetCon-biased), upper body emphasis HIIRT workout:

(A1) OmniFit pec flye x 5 hyper reps (A2) Leverage machine flat press (negative emphasis, to failure), 50X0 (A3) Bent over row 20X0, 7 reps short pause, 7 more reps

(B1) Hip press with bands, (negative emphasis, to failure), 50X0 (B2) Russian leg curls 30X0, 7 reps short pause, 7 more reps

Notice the very HIT-like feel of the flat press and hip press execution.

*note: the (for example) 30X0 annotation denotes the exercise repetition tempo in the eccentric, pause, concentric, pause format. 30X0 would, therefore, be performed with a 3 second negative, followed by no pause leading into a fast-as-possible concentric, with an immediate return to the subsequent negative. Note, too, that there is a profound difference between “exploding” into the concentric portion of a movement, and “jerking” into the motion. There is a time and place for ballistic, “jerking” movements for sure — just not with this protocol.

Two rounds of each can certainly be accomplished in 30 minutes if the rest period between exercises is held sufficiently brief (i.e., less than 1 minute). Extending the rest period will require eliminating the pre-exhaust exercise (in this case, the OmniFit flye), which is fine, considering that if a client is not yet up to the fast-paced nature of the workout to begin with, they probably aren’t in need of a pre-exhaust anyway.

So what are the advantages of HIIRT vs other forms of training?

Well, what we’ve done at Efficient Exercise is essentially turn what would be considered a huge disadvantage (a 30-minute session time constraint) into a decided advantage for the client. Not only do Efficient Exercise clients need only invest an hour or so per week in the studio to achieve an optimum level of health, but that investment pays huge dividends when it comes to effective fat loss and muscle gain.

How does HIIRT maximize fat loss?

Well, there are many ways and associated reasons, but here are the main points to consider:

The bottom line? In order to maximize fat loss, we must elevate growth hormone secretion, minimize insulin spikes, improve muscle insulin sensitivity, and keep cortisol under control. This is best achieved by keeping training sessions brief, brutal, basic and intermittent.

The other side of the coin is, of course, muscle gain. To induce muscle growth we must stimulate protein synthesis in muscle tissue. Protein synthesis is initiated by an exercise/movement that most effectively:

And the take-home message is this: Recruit and fatigue as many muscle fibers as possible, as fast as possible, and ensure adequate post-workout recovery and nutrition following the workouts. Remember, exercise ought to be considered a high-amplitude signal that subsequently affects the body’s on-going, anabolic hormonal milieu. Too much is too much; too little is too little. Profound, I know — and yet it is so very true.

So how do we get these two processes to work hand-in-hand, creating an anabolic environment for muscle growth, while at the same time forcing the body to use fat stores to help meet energy demands?

Note: diet plays a HUGE role here as well. The focus of this section, though, is exercise protocol selection.

1. Stimulate muscle growth with compound exercises, performed for 6-20 repetitions to failure (if strength/hypertrophy is sought), or for max work or power output (if MetCon biased).

The repetition range, together with the execution tempo, will determine the nature of muscle fiber recruitment. We want to recruit, tax and fully exhaust as many fibers as possible, including slow twitch, intermediate, and fast-twitch fibers. As with all strength exercises, slow twitch fibers are recruited first, then as the muscles fatigue, intermediate and finally fast twitch fibers are recruited if and only if the set is continued until fatigue sets in.

Muscle growth is best achieved when the exercises are performed with controlled eccentric movements and continuous tension. Make an effort to minimize momentum unless the nature of the exercise dictates otherwise.

2. Improve insulin sensitivity by performing a sufficient volume of work.

Multiple (2 or 3) sets performed within the 6-20 repetition range is best for depleting muscle glycogen (and stimulating protein synthesis). During HIIRT training, muscle glycogen is broken down at a rapid rate, which results in improved muscle insulin sensitivity and increased LPL (lipoprotein lipase) activity on muscle tissue, causing nutrients to be preferentially partitioned towards muscle tissue. Insulin sensitivity increases on muscle cells when glycogen stores are low. When this occurs, nutrients are partitioned into the muscle tissue and fat stores are broken down.

3. Increases in testosterone.

4. Maximize GH production with short rest interval HIIRT circuits.

GH is most effectively released performing strength circuits where both upper and lower body muscles are fully taxed, and keeping rest intervals short.

HIIRT leads to a significant drop in blood pH (via the rapid breakdown of glycogen and subsequent release of hydrogen ions), which in turn triggers increased production in GH.

An interesting aside: contrary to popular belief, it’s not lactic acid that causes muscle burn; this is actually the result of lowered blood pH creating an acidic environment, thereby resulting in that old, familiar, muscle burn and fatigue. The brain senses the situation and increases output of GH.

We know that testosterone is important for recovery, shedding fat and building muscle — but what’s so great about growth hormone?

Plenty. GH has been shown to stimulate fat breakdown (lipolysis), increase the utilization of fat, and decrease the use of carbohydrate as fuel. GH has beneficial effects on muscle mass, bone density, body fat, and it can help reverse some of the age-related changes in lean body mass (sarcopenea).

GH has also been shown to act as a suppressive on myostatin. And myostatin, you may remember, inhibits muscle growth and is a negative regulator of muscle tissue. Higher GH release means lower myostatin expression; lower myostatin can result in increased anabolic activity and an increase in androgen receptor expression.

Research shows that circuit strength training (and high intensity sprint training) are both effective methods for naturally elevating GH secretion in healthy adults. It is my opinion that these effects can be greatly enhanced by adding a resistance exercise element — HIIRT — to the mix.

*Also*: please check out my post ARXFit, and the Perfect Rep. Because all of this methodology is less-than-effective unless the basic building blocks are solidified. And yes, ARXFit for sure enables a perfect repetition, but the lessons learned here can for sure be applied to conventional exercise methods.

Heal thyself, hone thyself, change the world – Keith

This content was originally published here.

from https://makingthebest.com/hit-hiit-or-hiirt-theory-to-practice/

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girasolemelda · 4 years ago

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Bodybuilders are irritated by some of the Anavar cycle results

Anavar is one of the finest bodybuilding medicines for individuals who want to lose body fat without sacrificing muscle mass. But what more can you expect from Anavar results?

Anavar, oxandrolone, often known by its drug name, or simply "var," is an anabolic steroid that has become quite popular among bodybuilders. Anavar was created by Searle Laboratories in the 1960s to help individuals with illnesses that cause involuntary weight loss rebuild muscle. However, due to negative publicity from bodybuilders who used the medication, Searle halted manufacture of Oxandrolone. Fortunately, other firms have taken over manufacturing, and bodybuilders continue to use this methylated steroid to enjoy amazing power gains, dissolve body fat, and harden their physique. Having saying that, let's have a look at 39 amazing outcomes you may get with an Anavar cycle.

1. Accelerated fat reduction (when combined with a healthy diet)

Anavar is mostly used for cutting, which means that bodybuilders utilize it to help them lose weight faster while preserving lean muscle mass. It should be noted that doing an Anavar cycle and expecting big results while you're 25 percent body fat and eating doughnuts is not a good idea. However, if you're already in shape, eating clean, and working out regularly, you may expect some fairly spectacular fat reduction. Do you want proof? According to a 2004 research, this medication can decrease total body fat even without exercise (1). But don't expect var to have the same fat-burning properties as clenbuterol or ephedrine..

2. Women's muscle growth

Anavar for women is frequently compared to testosterone for males. Furthermore, women can take Oxandrolone to grow lean muscle, which is rather surprising given that it has limited mass-building benefits in males. And, with the correct Anavar dosage (5mg-20mg), women can use this medicine without fear of virilization (developing male sex characteristics).

3. There are no aromatizing negative effects

One of the finest Anavar outcomes is something that does not occur: aromatization (estrogen conversion). Because Oxandrolone does not aromatize, users do not have to worry about estrogen-related adverse effects like as gynecomastia and water retention, according to Wikipedia. So males may lose weight and gain strength without needing to wear a bra afterwards.

4. Gains that last

According to numerous Anavar reviews, this medication provides extremely good long-term benefits. The modest lean muscle gains and substantial fat loss noticed with Anavar results will not just evaporate after a few weeks if you follow a solid post-cycle treatment protocol (PCT). In comparison, other medications, like as Dianabol and Anadrol, do not often provide as long-lasting increases.

Anavar negative effects definitely exist...but they are outweighed by the benefits.

5.Mild side effects are to be expected, especially with an oral steroid

As stated in Point #3, this medication does not convert to estrogen, thus there are less Anavar adverse effects to be concerned about (2). Var has less effect on blood pressure and does not damage the liver as much at lower dosages. The latter is particularly intriguing because Oxandrolone is an oral steroid, the majority of which are toxic to the liver. Mild suppression, acne, hair loss, and nausea are some of the potential Anavar side effects to be aware of. You should also be warned that your lipid levels will fall.

6. You'll break past stumbling blocks.

If you've hit a wall with your body and can't manage to harden your muscles or lose the excess pounds, Oxandrolone is the answer. Anyone who has been working out for seven to ten years should seriously consider an Anavar cycle. Run a cycle, however, if you're 50 pounds overweight and seeking for a miraculous solution to get rid of your Wendy's addiction.

7.Your diet will be much improved.

Continuing on from the previous point, one of the best things about Anavar is that it amplifies the advantages you receive from already eating well and exercising regularly. The final consequence will be a steroid-fueled diet.

8. Gains from dry sources

Anavar outcomes are not aimed at mass development and extreme bulk. However, this does not rule out the possibility of seeing some muscular increases as a result of Oxadrin. And if you do achieve these gains, they will be dry because Anavar has little water retention. In comparison, another oral steroid like Dianabol can cause fast weight gain, but much of it is lost post-cycle owing to water retention.

9. a toughened physique

Continuing on from the last point, because Anavar is a water-insoluble steroid, you may expect a hardened, vascular body after completing a cycle.

10. Immediate benefits

When you acquire Anavar, be aware that you will get rapid results. This is because, like many other oral steroids, this one starts working during the first week or two. And with the appropriate exercise, you should see results in as little as a week.

11. Getting a cycle started

There are differing viewpoints on how to begin a cycle by using a fast-acting steroid to offer immediate increases while waiting for a long-ester steroid (such as Testosterone Enanthate, Trenbolone, or Nandrolone) to take full action. However, some bodybuilders prefer to begin with an oral steroid to achieve instant power and muscle hardening. If you're interested, var is one of the finest candidates for the position.

12. completing a cycle

When it comes to Anavar for men, it's uncommon for males to do an Anavar-only cycle. Instead, it's frequently inserted into other cycles at some point, particularly near the conclusion. Oxandrolone can clean up gains and make your body seem better when used as a finisher while a long-ester testosterone kicks in. A very simple testosterone and Anavar cycle is shown below, with the latter serving as a finisher:

#sports #health #fitness

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physiquebodyware · 7 years ago

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BLACK PRINCE BOOK – FAMOUS WEIDER’S BUST – THE TRUE STORY OF BODYBUILDING ICON

TRUTH COMES OUT IN SO MANY FORMS

SOMETIMES I LOOK BACK ON THE WHOLE SITUATION. I GET THIS QUESTION FROM FANS ALL OVER THE WORLD DURING TOURS AND EXHIBITIONS:"ROBBY, IS THAT YOUR BODY WITH WEIDER'S HEAD ON IT?" - "YES, IT IS..."

The famous Joe Weider's bronze bust and Robby Robinsonin the Weiders-Bust-Pose

on the covers of Weiders' Magazine MUSCLE BUILDER POWER,

September & November 1979 ▶

"I can honestly say that I never met a person who loved BB more than Joe Weider. And he is a lovable and funny person, too... Robby, I'm SO glad you published this! We (insiders) ALL knew it was your bust with Joe's head and had fun with that info ... Robby Weiderson, HA..." - Rachel McLish, The first Miss Olympia 1980

"Like Rachel said, we all knew it was Robby's image at the time. Joe figured he could get away with it and look great in the process. I built many of the stands he put the busts on, and I asked him, "Is that Robby's body?" -- and he mumbled something and walked away. We all knew it was an inside joke but at Robby's expense..." -- Roger Callard, Golden Era bodybuilder, training partner of Robby Robinson in Gold's gym in 70s, and Hollywood actor

"MASTER-BLUSTER" JOE WEIDER IN WEIDERS-BUST-POSE

Robby's CONSULTATION Services to answer your questions

about bodybuilding, old school training and healthy lifestyle -

„ … Joe called down to the gym and told me he wanted a sculptor, known for realistic renderings, to create my bust in clay to be later cast in bronze. «Your physique in bronze will be preserved in bodybuilding history. It will sit in our lobby alongside the paintings of the other greats like Larry Scott and Arnold» Joe continued, «Mr. Crawford told me it would take probably six days of you sitting for him. He’s going to do it right here in my office. I think this will be sensational. Let’s do it over several weekends. We can start this Saturday.» I said okay, but thought it odd that they would grace me with such an honor. Nobody else’s bronze bust was in Weider’s lobby, not even Arnold’s. Their photos were triple life-size, but no bronze busts … ‟

ROBBY ROBINSON IN WEIDERS-BUST-POSE IN GOLD'S GYM VENICE, CA 2008

Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS

for natural fat loss and muscle growth at any age

I WAS

HIS FAVORITE PHYSIQUE. MANY RESENT IT. BUT IT IS WHAT IT IS. JOE KNEW MUSCLES. HE STUDIED PHYSIQUES, LIKE IT'S A PICASSO. THAT WAS WHY HE WAS SO SUCCESSFUL. "ONE OF A KIND"

„ … for the next three weekends, for four hours a day, we drove out to Woodland Hills and I sat still and flexed, not an easy thing to maintain. While I posed, Ashley asked Joe questions about the project, He said he choose me because he thought my muscularity would translate best to bronze … Joe knew exactly what he wanted, positioning me with my arms crossed and my chest held high. He would leave us to work for a while, and then come to give instructions. “Ralph, make sure you get all the details here in his bicep including the veins you see over here. Robby, keep your chest high. That’s right, great.” He would impress this upon us both. We would all look at the work after each sitting. I told Mr. Crawford that I admired how the muscles materialized from the clay, and related it to my visualization as I “sculpted” the muscles with each repetition … ‟

THE ORIGINAL BRONZE BUST OF "THE FATHER OF THE CHAMPIONS" JOE WEIDER

SHOWCASED AT THE WEIDER HEALTH AND FITNESS HEADQUARTERS

BUILT- Instructional Double DVD - Robby's philosophy on bodybuilding,

training and healthy lifestyle, and his old-school workout approach

▶„ … The clay bust was finished, and it was as sensational as Joe had said it would be. As we stood around admiring Mr. Crawfod’s work, Joe announced he would have a big ceremony to unveil the bust … Two weeks to the day was the big night of the unveiling. We were dressed to the nines. Anxious, we arrived early and sat in the gall and watched person after important person arrive, until there must have been several hundred or so. There up on the stage, under a spotlight, sat the bust on a column under a veil. Ashley was proud to see me recognized for my hard work. She knew exactly how much time and focus I put into my bodybuilding.

The time has arrived. As Joe walked up on the stage, the hall’s lights started to dim and silence replaced the party chatter. “Ladies and gentleman, I present to you the new Weider bust to be used on all our products and advertisements throughout the world”, Joe proudly proclaimed.When he lifted the veil I had the shock of my life. I looked at Ashley and saw her jaw drop to the chst. For a couple of seconds, neither one of us could breathe or speak. My head had been severed off the bust and replaced with a replica of Joe’s head … ‟

THE WEIDER'S BUST CHANGED MY LIFE

ONCE

I SAW WEIDER'S HEAD ON IT, I SAID TO MYSELF, "WHEN YOU GOT MONEY - $350 MILLIONS$$$$$$$ - YOU CAN DO ANYTHING YOU WANT". EVEN THE JUDICIAL SYSTEM WILL WORK IN THEIR FAVOR TO PROECT THEM. IT WAS AMAZING HOW HE WAS PROTECTED BY JUDGES AND LAWYERS. MY WIN WAS THAT THEY COULD NEVER USE MY IMAGE IN THE MAGAZINES. THAT REALLY PISSED AMERICAN MEDIA/ WEIDER PUBLICATIONS OFF!

ROBBY ROBINSON IN WEIDERS-BUST-POSE,

MUSCLE BUILDER

, SEPT 1979

MASTER CLASS - 4-day one-on-one intensive personal training with ROBBY ROBINSON

in Gold's gym Venice, CA and nutrition & supplementation seminar -

„ … In September, “

Muscle Builder

” rolled me out on another cover: a shoulder, chest and head shot, just like the pose I held for the sculpting of the infamous Weider bust … While the pictures didn’t lie, the article did. It exaggerated my war experience and flat-out lied about my having a father-son relationship with Weider. It claimed that under his tutelage I was a fast learner … With Ben Weider controlling the competitions, the IFBB and its worldwide affiliates, and Joe’s magazine proclaiming himself the trainer of the champion, the Weiders had successfully monopolized bodybuilding … Joe’s propaganda was convincing people around the world they could achieve the physiques of his stars by using his supplements and following the diets and routines printed in his magazines. The part he left out was that these bodybuilding stars were on steroids, not weight-gaining supplements, and that training and diet protocols for a natural bodybuilder and one on steroids are completely different. Joe and his “Muscle Builder” magazine were misleading fans and aspiring bodybuilders, and I was part of the machine. Yet staying with the Weider empire was the only way for me to realize the dreams I had dedicated my life to. I thought of myself as a thorn in Weider’s side … ‟

JOE WEIDERS BUST, THE FAMOUS BODYBUILDING SIMBOL

ON THE FRONT COVER OF

MUSCLE BUILDER

, NOVEMBER 1979

E-mail Robby for CUSTOM training, nutrition and supplementation plans,

single training sessions and consultations - ▶

„ ... When the November issue of “Muscle Builder” came out … just two months after the cover with my bust, this cover displayed the bronze Weider bust in the exact size and position in which mine had appeared. Held side by side, they looked identical, except for the heads of course. Even the color of the bronze was the same as my coloring … ‟

JOE WEIDER AND THE FAMOUS WEIDER'S BUST

IN WEIDERS' HEALTH AND FITNESS HEADQUARTERS

Robby's CONSULTATION Services to answer your questions

about bodybuilding, old school training and healthy lifestyle -

▶

JOE WEIDER

POSTED MY PHYSIQUE ON THE COVER OF

MUSCLE BUILDER

. ONCE THAT MAGAZINE HIT THE NEWS-STANDS WORLD-WIDE, I WAS SWAMPED WITH OFFERS FROM AROUND THE WORLD. I AM STILL BEING SWAMPED WITH APPEARANCES AND EXHIBITIONS.

JOE WEIDER

EMPOWERED BBING THROUGH HIS WORK. I REALLY DON'T BELIEVE HE EVER THOUGHT OF FAILURE. HE WAS SO SELF-ASSURED.

WITHOUT JOE

NOBODY WOULD HAVE KNOWN RR. BECAUSE OF HIM I AM A PRINCE, LEGEND OF THE GAME.

PEACE, ROBBY

Read more about RR's training and life experience, about other legends of Golden Era of bodybuilding and what really happened behind the scenes of Weider's empire - in RR's BOOK "The BLACK PRINCE; My Life in Bodybuilding: Muscle vs. Hustle" - available now on Amazon and Kindle -

#physique #the black prince

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horowitz59ijtlw · 5 years ago

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For Ridiculous Weight Loss Call 076 366 0325 Sandton

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For Ridiculous Weight Loss Call 076 366 0325 Sandton

Two fantastic words for weight loss: eat salad. Not exciting enough? Research by Joel Fuhrman of “Eat to Live” shows that the most overweight people can lose prodigious amounts of weight eating prodigious amounts of nutrient-rich, low-calorie food. One key is simplicity: try an entire head of romaine, chopped very fine (the water method in the blender is useful), and topped with an entire can of chili beans. It’s a tasty, 300-calorie lunch that is jam-packed with fiber, protein, and vitamins. It will keep you full for hours, not to mention what it will do for your intestinal health.

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What is HCG?

HCG is the acronym for Human Chorionic Gonadotropin, a substance produced by the placenta during pregnancy in huge amounts. It was discovered by Ascheim and Zondek in the urine of pregnant women, back as as long ago as 1927.

After its discovery, scientists tried to find a name for this substance, and when they observed that the administration of hCG helped to provoke ovulation in experimentation animals, they named their discovery Gonadotropin, that means it has an action on gonads (testicles or ovaries) and Chorionic because later it was found was produced by the Chorium of the placenta.

It is a hormone that is produced naturally in the human body. Commonly referred to as “the pregnancy hormone”, hCG is what allows a woman’s body to metabolize fat and convert it to needed energy for both she and her fetus. This acts as an assured natural bodily function when an immediate need for energy is present.

When used in weight loss protocol, a tiny amount of HCG is used, and using hCG in this manner it can confidently and safely be used by women and men alike.

How does HCG actually work?

HCG reduces feelings of hunger. This allows them to eat very little comfortably. Why?

The presence of HCG in the bloodstream takes the appetite away. In pregnant women, HCG often causes feelings of nausea in the early stages of pregnancy.

HCG is a pro-hormone which helps the body make more hormones. Since hormone deficiency or imbalance is usually part of the reason for weight gain, whether it’s your thyroid, or menopause (or andropause), this hormone offers help.

HCG injections have been shown to raise blood levels of HCG, so that is the more effective way of taking HCG at this time (about 20-30%). The hormone keeps you from losing muscle while you diet. By elevating hormone levels in the body, including testosterone, the HCG hormone helps to create an anabolic state (muscle-building) which counteracts the catabolic state (muscle-breakdown). There are hormone receptors on muscle fibers that respond to the increased hormone levels in patients taking the HCG hormone.

Why does that matter?

During a fast, dramatic loss of pounds with crash dieting, there is a high amount of muscle that is lost. Because muscle is heavy, this loss looks good on the scale because the pounds are dropping quickly. When you lose muscle, it’s bad for your body, shape, and metabolism. The metabolism slows so much that dieter regains weight quickly, often regaining all the weight that was lost and then some. Additionally, it takes quite a bit of work to build back the muscle that has been lost.

The hCG protocol, however, protects muscle from being lost. In fact, there is more of a pure fat loss, which causes a shrinking in inches and size of clothing.

The great result is that one can become leaner, in a smaller clothing size, but with more muscle. This muscle allows for a stronger metabolism and helps people maintain their weight loss long after their diet is completed.

At the end of a course it is almost invariably found that the girth is as many centimeters less as the number of kilograms by which the weight has been reduced.

The hCg weight loss system could indeed thus also be referred to as the inches lost system!

Info courtesy of Dr Oz

A remarkable aspect of the hCG weight loss system is that with your body getting the majority of the nourishment it needs from your stored fat reserves, you do not feel the hunger that would certainly result if you tried to diet by reducing calorie intake alone.

The calorie intake is the same for a small or medium height female as that for a very tall or larger male. Your body will just take more to meet its requirement from your stored reserves.

Males do tend to lose more weight than females and can also often lose weight more quickly. Females will however often lose more “inches” or reduction in measurements.

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#hcg diet #hcg injections #hcg drops #lose belly fast

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weightlossfitnesssinfo · 5 years ago

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You Shouldn’t Train Like the Pros to Build Muscle

Most males come to the health club with the objective of bettering their aesthetics. Often they search for steering by numerous channels of data, the most typical being Google, YouTube, or a health weblog.

These is usually a excellent place to start out, however all novices and plenty of intermediates run into the identical basic drawback. They don’t have a pre-existing understanding of diet and train and subsequently don't have any approach to consider the standard of the knowledge being shared.

A standard pattern is to look to the professionals who've completed an ideal deal in an try and be taught from their expertise. But this poses a further drawback since even correct info utilized incorrectly shall be ineffectual.

This article will discover essential elements of the event of an athlete and mechanisms of hypertrophy to elucidate the unseen pitfalls of following the recommendation of pros. We will then summarize the findings to provide you with sensible, actionable steps to enhance your personal coaching and hypertrophic positive factors.

Understanding the Novice Body Building Athlete

It’s widespread amongst novice athletes to see will increase in work-set load throughout each session. This can go on for weeks and even months because the athlete is growing.1 There are a number of causes for this.

The first is an incapacity to exceed the athlete's restoration capability which is often noticed in novice athletes. Due to the relative inexperience of the athlete, motor expertise are undeveloped which prevents the usage of heavy hundreds.2 Thus optimistic diversifications in power primarily end result from improved motor efficiency.Three

The elevated problem in exceeding the trainee's restoration capability implies that widespread options in additional superior program designs reminiscent of deloads are inappropriate. Additionally, percentage-based applications that take a non-linear strategy to load development turn into ineffective for the reason that price of adaptation is fast and unpredictable.

For this and several other different causes, analysis on youth and novice athletes usually advocate increased repetition ranges to extend train publicity, enhance ability acquisition, and not directly handle load.Four,5

During the preliminary coaching course of auto-regulation is an efficient technique to adapt every coaching session to the athletes degree of preparedness.Four However, since novice athletes can not precisely assess problem, the efficacy of this technique depends completely on the steering of an skilled coach.6

As trainees progress from novice to superior, coaching variables shift considerably. A 2004 examine by Kraemer et al. discovered: “The resistance training program design should be simple at first for untrained individuals but should become more specific with greater variation in the acute program variables during progression.”7

These findings are in step with the bigger physique of analysis displaying the excessive adaptive potential of novice athletes in comparison with their superior counterparts who require better specificity and construction.

Due to undeveloped motor potential, the novice lifter ought to keep away from hundreds or repetitions in reserve approximating failure to reduce danger of damage.7 Even hundreds as gentle as 45-50% 1RM have been proven to considerably enhance muscular power in novice lifters7 as a result of improved motor studying and coordination. Beyond that, the amount necessities are a lot decrease for novice lifters than superior.7

For this cause, it’s usually advisable that 2-6 workouts are carried out per exercise.Eight A meta-analysis figuring out the dose-response relationship for power improvement discovered: “Untrained participants experience maximal gains by training each muscle group 3 days per week. Four sets per muscle group elicited maximal gains in both trained and untrained individuals.”9

Distributing quantity throughout extra workouts can will let you keep increased volumes with out accumulating extreme specialised fatigue and produce better hypertrophic responses. 10,11 This is usually a beneficial strategy for the reason that work capability of a novice lifter is considerably decrease than superior athletes.7,12,13

Training frequency can be an essential issue, with novice lifters usually requiring much less restoration time between coaching bouts when acceptable hundreds are chosen.14,15 Research on coaching frequency appears to assist the advice of three periods per week.7

Since the depth usually prescribed to a novice lifter is between 45-50% 1RM the athlete can keep a excessive frequency of workouts to extend publicity and enhance technical proficiency.Three

The use of androgenic-anabolic steroids and different pharmacological interventions is a stark actuality in sports activities.16 As a number of research have discovered, the affect of those substances may be dramatic.17

Unsurprisingly, the usage of sports activities dietary supplements can dramatically affect hypertrophy, power, restoration, velocity/energy, and several other different athletic qualities.17 The use of sports activities dietary supplements for athletic improvement is a extremely advanced topic and one which I'm not certified to talk on.

Suffice it to say that coaching and diet protocols differ between pure and enhanced lifters. Therefore, coaching techniques and techniques utilized by enhanced athletes have diminished software to pure athletes and particularly novices.

Understanding the Principles of Hypertrophy

Although there are a number of elements mediating the hypertrophic responses, by and huge, the 2 most vital are mechanical stress and quantity.18 Mechanical stress may be considered stretch below load (depth of 1RM), and quantity, on this case, may be calculated as:

Volume = Reps x Sets x Load18

General Guidelines For An Intermediate Lifter:18

Intensity: 60-80% 1RM

Repetitions: 6-15

Rest Between Sets: 2-Three minutes for compound workouts

Sets Per Exercise: 6+

Proximity To Failure: 2-Three RIR (repetitions in reserve)

General Guidelines For A Novice Lifter:7

Intensity: 45-50% 1RM

Repetitions: 10-12

Rest Between Sets: 2 minutes

Sets Per Exercise: 2

Close Proximity to Failure Should Be Avoided

As you may see there's a substantial distinction in what can typically be deemed an efficient protocol for novice and intermediate lifters. This hole solely will increase because the lifters turn into extra superior.

Studies constantly present that increased volumes produce better hypertrophic responses than low quantity interventions.18 An essential consideration is that superior athletes have developed a better tolerance to each quantity and depth novice lifter merely doesn't have.7

There can be a major observable distinction between a novice lifter and knowledgeable bodybuilder. An elite skilled bodybuilder is probably going near their absolute genetic potential.18

Because of this, additional emphasis must be positioned on deciding on the suitable workouts to excellent their physique. Novice lifters, alternatively, are fairly actually the farthest doable distance away from their genetic restrict.

This distinction is essential to make as a result of whereas knowledgeable bodybuilder could emphasize particular workouts or physique components, the first concern of a novice lifter ought to merely be to construct as a lot muscle mass globally as doable. This means emphasizing compound actions the place load and quantity intersect for optimum hypertrophic diversifications.7,18

To the superior lifter, rear deltoids could also be a weak point, however to a novice lifter, the whole lot is a weak point. By understanding this we are able to apply the precept of overload successfully to supply superior adaptive responses.

Understanding the Overload Principle

The overload precept states that coaching should turn into progressively tougher with the intention to elicit optimistic diversifications.19 Commonly used practices to induce overload and progressive diversifications are to extend quantity and/or depth. 18,19

When we take a look at the potential overload stimulus offered by numerous workouts it presents a definitive case for preferencing compound actions like bench press, squats, deadlift, pull-ups, and so on. over supplementary workouts.18

For instance, let's evaluate the dumbbell chest fly to the barbell bench press. Since we all know that mechanical stress and quantity are the first drivers of hypertrophy we are able to decide with ease which is able to transmit higher outcomes.

Volume = Reps x Sets x Load

Bench Press Exercise:

Reps: Eight

Sets: 6

Load: 345lb

Total Exercise Volume: Eight x 6 x 345 = 16560lb

DB Chest Fly Exercise:

Reps: Eight

Sets: 6

Load: 50lb (per DB)

Total Exercise Volume: Eight x 6 x 100 = 4800lb

The figures above signify my particular person coaching values, nevertheless, the relative scale to a novice athlete can be related. In the instance above, the barbell bench press accrued Three.45 occasions as a lot quantity because the DB chest fly train at related relative intensities. The absolute mechanical stress was additionally considerably increased within the barbell bench press for the reason that load was additionally Three.45 occasions increased than the DB chest fly.

This doesn't imply the DB chest fly is a ineffective train. I’m merely utilizing an anecdote to convey hierarchy does, the truth is, exist inside train choice primarily based on their potential to current an overload stimulus.18 Thus workouts that current better potential for overload ought to type the inspiration of the coaching program in each novice and superior athletes.20

The problem for novice lifters to exceed their restoration capability is multifactorial. Some major influences are muscle measurement, power, and motor management. More muscle means extra contractile tissue to restore following an intense bout of resistance coaching.18

Training with heavier hundreds requires better motor management and generates extra localized injury to contractile tissue whereas growing stress on the peripheral nervous system which will increase restoration necessities.18 In observe, that is mirrored by the widespread physique half cut up strategy to bodybuilding adopted by many execs.

A squat exercise of a sophisticated athlete generates considerably extra homeostatic disruption in comparison with a squat session of a novice.21 So though it might be extra sensible for an elite bodybuilder to have only one leg session per week, it’s completely inappropriate for a novice.

The stimulus to fatigue relationship reveals a transparent choice for the upper frequency of coaching exposures in novice lifters.7 The similar extrapolations may be made for a lot of different coaching methods noticed in superior athletes which have little sensible software to novices.

Considerations and Practical Recommendations For a Novice Athlete

It has been demonstrated that intensities as little as 45-50% of 1RM present sturdy enhancements in power. Since a lot of the power improvement of a novice is a results of improved motor studying, emphasis needs to be positioned on growing technical mastery of the principle compound lifts throughout this era.

Individual coaching periods ought to concentrate on Four-6 compound workouts executed for 2-Three units every for roughly Eight-12 repetitions per set to extend ability observe and optimize the adaptive response.

Since the novice will discover it tough to exceed their restoration capability the next frequency of coaching needs to be adopted to enhance ability acquisition and coaching exposures. Developing a single full-body routine and repeating it Three-Four occasions per week is a viable possibility on this circumstance. Conversely, adopting a conventional bodybuilding cut up the place every muscle group is simply educated as soon as weekly is unlikely to yield optimum outcomes.

The price of adaptation for a novice is fast and unpredictable. As such, applications that apply a non-linear strategy to load/quantity alteration and the inclusion of deloads are inappropriate. In this case, a easy linear development of load, quantity, or each over time is healthier suited.

Because novice lifters are typically missing in the whole lot, their applications needs to be extra basic in nature. As the athlete develops over a number of months and years coaching ought to progress congruently and turn into extra particular. This means for a novice the overwhelming majority of coaching needs to be primarily based on compound workouts.

Mechanical stress and quantity are the 2 major drivers of hypertrophy. As such, to maximise progress a program ought to emphasize the usage of compound workouts that enable for optimum accruement of quantity and depth. Supplementary workouts ought to (a minimum of within the preliminary levels of coaching) be restricted or excluded except particular circumstances dictate in any other case.

The efficacy of autoregulating novice lifters relies on the presence and steering of an skilled coach, and may in any other case be prevented.

In closing, I need to make clear that I feel it’s essential to be taught from the specialists. But it’s equally essential to grasp the context during which the recommendation was given.

Lift Big!

References:

1. Hoffman, Jay R., et al. “Comparison Between Linear and Nonlinear In-Season Training Programs in Freshman Football Players”. Journal of Strength and Conditioning Research, vol. 17, no. Three, 2003, pp. 561–565., doi:10.1519/00124278-200308000-00023.

2. Wulf, Gabriele, et al. “Motor Skill Learning and Performance: a Review of Influential Factors”. Medical Education, U.S. National Library of Medicine, Jan. 2010.

Three. Rutherford, O M, and D A Jones. “The Role of Learning and Coordination in Strength Training”. European Journal of Applied Physiology and Occupational Physiology, U.S. National Library of Medicine, 1986.

Four. “Flexible Nonlinear Periodization in a Beginner College Weight Training Class: The Journal of Strength & Conditioning Research”. LWW.

5. Dahab, Katherine Stabenow, and Teri Metcalf McCambridge. “Strength Training in Children and Adolescents: Raising the Bar for Young Athletes?” Sports Health, SAGE Publications, May 2009.

6. Steele, James, et al. “Ability to Predict Repetitions to Momentary Failure Is Not Perfectly Accurate, Though Improves with Resistance Training Experience” PeerJ, PeerJ Inc., 30 Nov. 2017.

7. Kraemer, William J, and Nicholas A Ratamess. “Fundamentals of Resistance Training: Progression and Exercise Prescription”. Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Apr. 2004.

Eight. “Comparison of the Effect of Various Weight Training Loads on Strength”. Taylor & Francis.

9. Rhea, Matthew R, et al. “A Meta-Analysis to Determine the Dose Response for Strength Development”. Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Mar. 2003.

10. Borst, S E, et al. “Effects of Resistance Training on Insulin-like Growth Factor-I and IGF Binding Proteins”. Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Apr. 2001.

11. Paulsen, Gøran, et al. “The Influence of Volume of Exercise on Early Adaptations to Strength Training”. Journal of Strength and Conditioning Research, U.S. National Library of Medicine, Feb. 2003.

12. Kraemer, William. “A Series of Studies-The Physiological Basis for Strength Training in American Football: Fact Over Philosophy”. Journal of Strength and Conditioning Research, 1 Aug. 1997.

13. Kraemer, W J, et al. “Influence of Resistance Training Volume and Periodization on Physiological and Performance Adaptations in Collegiate Women Tennis Players”. The American Journal of Sports Medicine, U.S. National Library of Medicine, 2000.

14. Häkkinen, Okay. “Neuromuscular Fatigue and Recovery in Women at Different Ages during Heavy Resistance Loading”. Electromyography and Clinical Neurophysiology, U.S. National Library of Medicine, Nov. 1995.

15. “Designing Resistance Training Programs, 4E”. Google Books, Google.

16. panel Heiko Striegela Rolf Ulrichb Perikles Simonc, Author hyperlinks open overlay, et al. “Randomized Response Estimates for Doping and Illicit Drug Use in Elite Athletes”. Drug and Alcohol Dependence, Elsevier, Eight Sept. 2009.

17. Sinha-Hikim, Indrani, et al. “Testosterone-Induced Muscle Hypertrophy Is Associated with an Increase in Satellite Cell Number in Healthy, Young Men”. American Journal of Physiology-Endocrinology and Metabolism, 1 July 2003.

18. “The mechanisms of muscle hypertrophy and their application to resistance training: The Journal of Strength & Conditioning Research”. LWW.

19. Kraemer, W J, et al. “Physiological Adaptations to Resistance Exercise. Implications for Athletic Conditioning.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Oct. 1988.

20. Campos, Gerson E R, et al. “Muscular Adaptations in Response to Three Different Resistance-Training Regimens: Specificity of Repetition Maximum Training Zones”. European Journal of Applied Physiology, U.S. National Library of Medicine, Nov. 2002.

21. Kajaia, T, et al. “THE EFFECTS OF NON-FUNCTIONAL OVERREACHING AND OVERTRAINING ON AUTONOMIC NERVOUS SYSTEM FUNCTION IN HIGHLY TRAINED ATHLETES”. Georgian Medical News, U.S. National Library of Medicine, Mar. 2017.

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weightlossfitness2 · 5 years ago

Text

You Shouldn’t Train Like the Pros to Build Muscle

These is usually a excellent place to start out, however all novices and plenty of intermediates run into the identical basic drawback. They don’t have a pre-existing understanding of diet and train and subsequently don’t have any approach to consider the standard of the knowledge being shared.

A standard pattern is to look to the professionals who’ve completed an ideal deal in an try and be taught from their expertise. But this poses a further drawback since even correct info utilized incorrectly shall be ineffectual.

Understanding the Novice Body Building Athlete

The first is an incapacity to exceed the athlete’s restoration capability which is often noticed in novice athletes. Due to the relative inexperience of the athlete, motor expertise are undeveloped which prevents the usage of heavy hundreds.2 Thus optimistic diversifications in power primarily end result from improved motor efficiency.Three

The elevated problem in exceeding the trainee’s restoration capability implies that widespread options in additional superior program designs reminiscent of deloads are inappropriate. Additionally, percentage-based applications that take a non-linear strategy to load development turn into ineffective for the reason that price of adaptation is fast and unpredictable.

Since the depth usually prescribed to a novice lifter is between 45-50% 1RM the athlete can keep a excessive frequency of workouts to extend publicity and enhance technical proficiency.Three

Understanding the Principles of Hypertrophy

Volume = Reps x Sets x Load18

General Guidelines For An Intermediate Lifter:18

Intensity: 60-80% 1RM

Repetitions: 6-15

Rest Between Sets: 2-Three minutes for compound workouts

Sets Per Exercise: 6+

Proximity To Failure: 2-Three RIR (repetitions in reserve)

General Guidelines For A Novice Lifter:7

Intensity: 45-50% 1RM

Repetitions: 10-12

Rest Between Sets: 2 minutes

Sets Per Exercise: 2

Close Proximity to Failure Should Be Avoided

As you may see there’s a substantial distinction in what can typically be deemed an efficient protocol for novice and intermediate lifters. This hole solely will increase because the lifters turn into extra superior.

There can be a major observable distinction between a novice lifter and knowledgeable bodybuilder. An elite skilled bodybuilder is probably going near their absolute genetic potential.18

Understanding the Overload Principle

For instance, let’s evaluate the dumbbell chest fly to the barbell bench press. Since we all know that mechanical stress and quantity are the first drivers of hypertrophy we are able to decide with ease which is able to transmit higher outcomes.

Volume = Reps x Sets x Load

Bench Press Exercise:

Reps: Eight

Sets: 6

Load: 345lb

Total Exercise Volume: Eight x 6 x 345 = 16560lb

DB Chest Fly Exercise:

Reps: Eight

Sets: 6

Load: 50lb (per DB)

Total Exercise Volume: Eight x 6 x 100 = 4800lb

This doesn’t imply the DB chest fly is a ineffective train. I’m merely utilizing an anecdote to convey hierarchy does, the truth is, exist inside train choice primarily based on their potential to current an overload stimulus.18 Thus workouts that current better potential for overload ought to type the inspiration of the coaching program in each novice and superior athletes.20