FITNESS GUIDELINES – an OVERVIEW
09/16/22 • 15 min
HYPERTROPHY: In order to be in top physical condition, a person must keep the intensity level to the utmost. As you know, for Hypertrophy (muscle building, as a bodybuilder) enough Sets must be done for each body part (7-12ish) and the Reps must around 6-12.
Not all sets are to be done to failure, just maybe (not an exact science since the actual intensity can and will vary due to each person’s level of “insanity”), but complete failure (being, not one more rep could be done even if your life were on the line). Do this in the last 1or 2 sets for that particular body part for the MAJOR muscle exercise, such as the Bench, not necessarily DB flies. Loads of 70-80% of maximum ability are need to boost muscle fiber frictional and subsequent hypertrophy.
GLYCOGEN must replenish in the muscles to at least 80% so a person can have the strength to keep lifting as heavy as possible in order to must the muscle under enough stress so as to tear them down, in which they then repair and become larger over time. Increase your carbohydrate intake to restore glycogen in the muscles.
REST should be 60 seconds to 3 minutes depending upon the exertion level. So, biceps may take you 60 or so seconds for arms, but doing squats for legs will exhaust you much more, thereby taking about (again, not an exact number) 90 seconds to 3 minutes.
FYI: Power lifters rest 3-5 minutes between sets in order to recoup close to 90-100% of their strength. Note: Of course, after a few sets strength decreases with muscle exhaustion...but I am talking about this percentage in relation to all you can do in that moment of time.
DAYS OF REST: Many people truly think that training 1.5 to 2 hours 5-6 days a week is good, well, it MAY be IF it is done correctly. 1-2 and even 3 days rest between certain exercises, and not exercising more than 45 min to 1 hour. If someone is training for a competition, then that is different. Though a professional athlete trains many hours, they are under a team doctor supervision, can afford all the good food and the finest training parameters.
MUSCULAR ENDURANCE, whereby you already have the strength and size you want, but now want to have the muscular endurance. In this, you rest just enough to catch your breath. This type training will also vastly improve your cardiovascular endurance. Reps should be 12-20.
MUSCLE CONCENTRATION: Most people never concentrate on the muscle itself that they are exercising. When one does a wide-grip pull-up for the back, many just pull up never engaging and contracting the back muscles as they so this, this is why about 80% of the people in gyms take so long to achieve their goals, or not at all.
[Find out more about us:
https://bodybywally.com
https://www.facebook.com/FitnessInAugusta]
HYPERTROPHY: In order to be in top physical condition, a person must keep the intensity level to the utmost. As you know, for Hypertrophy (muscle building, as a bodybuilder) enough Sets must be done for each body part (7-12ish) and the Reps must around 6-12.
Not all sets are to be done to failure, just maybe (not an exact science since the actual intensity can and will vary due to each person’s level of “insanity”), but complete failure (being, not one more rep could be done even if your life were on the line). Do this in the last 1or 2 sets for that particular body part for the MAJOR muscle exercise, such as the Bench, not necessarily DB flies. Loads of 70-80% of maximum ability are need to boost muscle fiber frictional and subsequent hypertrophy.
GLYCOGEN must replenish in the muscles to at least 80% so a person can have the strength to keep lifting as heavy as possible in order to must the muscle under enough stress so as to tear them down, in which they then repair and become larger over time. Increase your carbohydrate intake to restore glycogen in the muscles.
REST should be 60 seconds to 3 minutes depending upon the exertion level. So, biceps may take you 60 or so seconds for arms, but doing squats for legs will exhaust you much more, thereby taking about (again, not an exact number) 90 seconds to 3 minutes.
FYI: Power lifters rest 3-5 minutes between sets in order to recoup close to 90-100% of their strength. Note: Of course, after a few sets strength decreases with muscle exhaustion...but I am talking about this percentage in relation to all you can do in that moment of time.
DAYS OF REST: Many people truly think that training 1.5 to 2 hours 5-6 days a week is good, well, it MAY be IF it is done correctly. 1-2 and even 3 days rest between certain exercises, and not exercising more than 45 min to 1 hour. If someone is training for a competition, then that is different. Though a professional athlete trains many hours, they are under a team doctor supervision, can afford all the good food and the finest training parameters.
MUSCULAR ENDURANCE, whereby you already have the strength and size you want, but now want to have the muscular endurance. In this, you rest just enough to catch your breath. This type training will also vastly improve your cardiovascular endurance. Reps should be 12-20.
MUSCLE CONCENTRATION: Most people never concentrate on the muscle itself that they are exercising. When one does a wide-grip pull-up for the back, many just pull up never engaging and contracting the back muscles as they so this, this is why about 80% of the people in gyms take so long to achieve their goals, or not at all.
[Find out more about us:
https://bodybywally.com
https://www.facebook.com/FitnessInAugusta]
Previous Episode
STEADY STATE CARDIO - HIIT - RUNNING
The results suggest that although HIIT protocols are time efficient, but they are not superior to conventional exercise training in sedentary young adults.
PROS AND CONS OF HIIT TRAINING
PROS (In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. When you’re doing HIIT cardio, you shouldn’t be able to hold a conversation.)
· Improved Performance: Some studies have shown that while steady-state training taxes the aerobic system, HIIT workouts can stimulate both the aerobic and anaerobic systems. That means your body has more stamina and performs better in all your workouts, no matter what they are.
· Improved Insulin Sensitivity: The more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.
· Improved Calorie Afterburn
· Improved Heart Health: HIIT training can help lower blood pressure and improve your heart health.
CONS of HIIT:
· Can Be Uncomfortable: While you can modify the workouts to fit your fitness level, the idea is to get as far out of your comfort zone as you can. So these workouts are tough.
· Not for Beginners: If you're coming from a completely sedentary lifestyle or returning to exercise after an injury.
· Risk of Injury: Exercises like sprints, plyometrics, and jumps come with a risk of injury if your body isn't prepared for that kind of movement.
Risk of Burnout or Overtraining: Too much HIIT can be lead to burnout, an increased risk for dropping out of exercise. 1-2 x's wk recommended.
PROS of STEADY-STATE (about 50-60% of your max heart rate for at least 45 min.)
Advantages
Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.
- Increases mitochondrial density in type I (slow-twitch) muscle fibers, which can improve aerobic metabolism.
- Increases cardiac efficiency; specifically, elevating stroke volume and cardiac output at a lower heart rate.
- Steady-state training to improve aerobic efficiency generates less metabolic waste and cellular damage than HIIT workouts.
- Less Stress on the Cardiorespiratory System: Because you're working at a lower intensity, you can improve your endurance without putting as much stress on the heart and body as higher intensity exercise.
- Increased Endurance: Longer, slower exercise helps build endurance in both your heart and your muscles.
- improved Ability to Use Fat: When you work at a lower intensity, fat is your main fuel source. Staying at that level allows you to save glycogen stores.
When you exercise at a high intensity your heart often beats so fast that the left ventricle — which stores oxygenated blood momentarily before pumping it out — can’t refill completely between contractions. At a slightly lower intensity (thus lower heart rate), the left ventricle fills completely before it contracts, which causes it to grow in capacity — and pumps more blood with each contraction — over time. This triggers your HR to drop substantially, both at rest and during exercise.
[Find out more about us:
https://bodybywally.com
https://www.facebook.com/FitnessInAugusta]
Next Episode
HOW MUCH PROTEIN
THE RDA IS A LOT LESS THAN OTHER GUIDELINES, MOST OF WHICH ARE MUCH HIGHER. I AM USING MY OWN AVERAGE SO I CAN DETERMINE MY NUMBERS ARE WITHIN SAFE AND ACCEPTED PARAMETERS FOR THE POPULACE.
BODYWEIGHT (BW) X % OF PROTEIN RECOMMENDED = GRAMS (GM) OF PROTEIN TO BE INGESTED PER DAY.
FORMULA: BW / 2.2 X .8 - 1.7 (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete).
Examples: FOR EXACT NUMBERS
165lbs / 2.2 = 75 X .8 = 60GM. Sedentary1.1 = 83GM. Pro Bodybuilder
1.5=113GM. Powerlifter
1.7 = 128GM. Elite Athlete
SHORTCUT: (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete).165 X .36% = 60GM
1.1 = X .50% = 83
1.5 = X .69% = 116
1.7 = X .78%129
[Find out more about us:
https://bodybywally.com
https://www.facebook.com/FitnessInAugusta]
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