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Random health and exercise thoughts - Page 39

post #571 of 57266
i am firmly starting to believe heavy barbell curls, rope climbs/chins and close grip chins are the only bi exercises worth a shit.

Quote:
Originally Posted by Cary Grant View Post
Once again- soreness is NOT an effective indicator of the quality of a workout. Muscles often get sore reacting to change. And for small muscles that get used a lot every day, it's not often/easy for most people to affect pain in them.
post #572 of 57266
I have found running to be a tremendously gratifying way to get exercise and stay fit both mentally and physically. I also find slimmer fitting clothes to be more pleasant than those designed to emphasize one's "girth." I sign up for marathons and go on more or less 8 runs a week, depending on my schedule. It is nice because a marathon or half marathon is a more tangible goal than tacking centimeters on to your biceps or chest. Also running has helped me to quit smoking, and is also a nice excuse to travel to different races. There are also no annual running fees, and you can do it anywhere at any time. I love it but different strokes for different folks I suppose. . .
post #573 of 57266
Quote:
Originally Posted by thekunk07 View Post
i am firmly starting to believe heavy barbell curls, rope climbs/chins and close grip chins are the only bi exercises worth a shit.

GASP! No concentration curls, preachers, or cable curls?!

If only more people realized they are wasting their time the gym world would be a better place...
post #574 of 57266
Quote:
Originally Posted by KenN View Post
Question:

How does one determine the optimal number of repetitions to perform for a particular exercise? Do different muscle groups respond better to different loading and stresses?

According to some sources, the optimal range for reps in a set for maximal hypertrophy would be 5-8. Myself, I tend to mix it up depending if its a heavy/light day - I'll normally do warm-ups w/ either 10 or 8 reps and working sets of 5-6 a piece. Less reps in a set allows you to use heavier poundage, which may or may not be to your liking.

Sorry if this didn't really answer your question that well.
post #575 of 57266
There are people who believe different muscle groups respond better to different rep ranges. I have seen it mentioned in various tmuscle.com articles. What I generally recall are that large muscle groups respond better to higher rep ranges, so people who believe this will tend to perform sets of 20 reps for legs. ie - Your typical 5x5 program will grow your upper half a little harder than your lower.

I did the 100 pull ups yesterday (I get the terms confused, the harder, palms out one). It was not as hard as I thought it would be. I thought I would fatigue more permanently, not regain the ability to do 10 every 10 minutes. Where my biceps intersect with my elbows has been growing sore from overuse the past couple weeks, so I'm going to have to back off soon.

I still think chins / pullups were supposed to be decent for shoulder health? The lats may perform the brunt of the work, but that would be expected as the other muscles are quite small. I will be a bit more reasonable in the future and try to do the most I can in 30 minutes at 5 minute intervals and see where I can go from there.
post #576 of 57266
Just tossed out all unhealthy food in my kitchen. Since I have no self control, will be easier to eat better now.
post #577 of 57266
Good move. There's temptation to eat junk almost everywhere out there. No sense in making the one place you have control over be the same.

It's rained all day today, but I've been hankering to do some cardio. I broke out the jump rope and flipped on the Reds/Cardinals game. I decided to go for the entire inning, regardless of duration. The Cardinals wound up batting around, which means my session clocked in at 36 minutes.
post #578 of 57266
Quote:
Originally Posted by Big Pun View Post
Just tossed out all unhealthy food in my kitchen. Since I have no self control, will be easier to eat better now.

Nice, if junk is in your cupboards you will eat it at some point. Much easier to remove then deal with the temptation.
post #579 of 57266
Just reading about the difference between hypertrophy (enlargement of muscles due to an increase in the volume of cells) and hyperplasia (enlargement of muscles due to an increase in the number of cells). Is one better than the other when the end goal is to sustainably build muscle? Do different sets/reps lead to hypertrophy or hyperplasia?
post #580 of 57266
Quote:
Originally Posted by APK View Post
I broke out the jump rope and flipped on the Reds/Cardinals game. I decided to go for the entire inning, regardless of duration. The Cardinals wound up batting around, which means my session clocked in at 36 minutes.

Nice, very nice. Jumping rope is one of my favorite cardio exercises too, especially when the weather doesn't inspire one to go out for a run.

Preparing for my back day today, going to definitely try that lat superset CG recommended earlier.
post #581 of 57266
Quote:
Originally Posted by onlinematt View Post
Just reading about the difference between hypertrophy (enlargement of muscles due to an increase in the volume of cells) and hyperplasia (enlargement of muscles due to an increase in the number of cells). Is one better than the other when the end goal is to sustainably build muscle? Do different sets/reps lead to hypertrophy or hyperplasia?

You can't specifically train for hyperplasia, since it is only one of the ways that your body adapts to added training stress. There haven't been any studies done on humans that support the specific inducement of hyperplasia, since there are hundreds of thousands of muscle fibers in a human muscle and it's basically impossible to count them to determine if hyperplasia has occurred. Most studies have been done on animals such as chickens and cats. However, there is evidence that supplemental levels of HGH and IGF-1 may induce hyperplasia.
post #582 of 57266
Quote:
Originally Posted by Cary Grant View Post
^^^Ever try this combo for lats?

Superset: Wide Lat Pulldowns with DB Pullovers. You WILL feel those.

Awesome, thanks for the tip. This most definitely came to stay, I was surprised at how good I was able to "feel" my lats on the set.
post #583 of 57266
Quote:
Originally Posted by Rikkar501 View Post
You can't specifically train for hyperplasia, since it is only one of the ways that your body adapts to added training stress. There haven't been any studies done on humans that support the specific inducement of hyperplasia, since there are hundreds of thousands of muscle fibers in a human muscle and it's basically impossible to count them to determine if hyperplasia has occurred. Most studies have been done on animals such as chickens and cats. However, there is evidence that supplemental levels of HGH and IGF-1 may induce hyperplasia.

Hmm, that's really interesting. Up until recently I always thought that the purpose of weight training was to fatigue muscle cells until they die, and the body's response was to grow another two or three muscle cells in their place.
post #584 of 57266
I keep dreaming about rugby. Last night was the 3rd time in the last 2 weeks where I dreamed I was playing again. As a fullback no less, and I was steady as a rock under the high ball... Nothing like a jilted love to haunt your dreams forever....
post #585 of 57266
I'm officially a "novice" weight lifter, headed towards intermediate. That will take me at least a year...
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