Exercise & Training Guide

Almost there.

2007-09-05T02:30:00.000-07:00

Well it has been awhile since I last posted anything on my blog, firstly I must say that if you have a goal to achieve something, let nothing stand in your way.

This was my journey about achieving the front splits and it sure has become a bit of a adventure, as my understanding about stretching and training is in depth but you can always learn more.

I have had the pleasure of working with a awesome person who I meet at the gym where I work, lets say I was blown away. So I got talking and we came to an arrangement that if I was to help her with her training and designed an exercise routine that she was impressed with she would help me on my stretching.

Since starting this blog my training and stretching has come along way and its only now a matter of time before I'm on the floor.

As for you all keep up the training and I will keep you all posted as to where I'm at.

Train Hard but Train Safe. Safety is Number One.

Hip Flexors

2007-07-19T02:13:00.000-07:00

Yes more talk about those little puppies called hip flexors, and I really can't talk about it enough, but they need to be really well stretched, otherwise it makes it extremely hard to achieve front splits.

I have been doing loads of stretching but still the hip flexors are tight, now when I do the front splits I place a block under my front thigh to enable my thigh to rest on it. You slowly use less and less block underneath until you are on the floor.

Again I'm holding the stretches for 5 minutes each leg as this is important to lengthen the hip flexors and fingers crossed it will remained stretched.

Weight Training Definitions

2007-06-07T03:02:00.000-07:00

Hypertrophy:
That's an increase in size.

Atrophy:
A decrease in size.

Isometric Contraction:
The muscle develops tension without change in the external length of the muscle ( static contraction ). Eg pushing against a solid wall.

Concentric Contraction:
The muscle shortens while developing tension. Eg the biceps muscle in the up phase of a barbell curl.

Eccentric Contraction:
The muscle lengthens while developing tension. Eg the quadriceps absorbing the impact of a jump landing.

Isotonic Contraction:
The muscle contracts with constant tension. In general terms free weights and pin loaded gym machines are referred to as isotonic equipment. Technically however this is a misnomer because in these exercises the muscle shortens with varying tension while lifting a constant load. It has been suggested that such training would perhaps be more suitably termed " dynamic constant resistance training".

Isokinetic Contraction:
Tension is developed by a muscle shortening at constant speed. Specialized equipment is required for isokinetic training eg. Cybex Isokinetic Dynomometer. The trainer exerts force against the machine which moves at a pre set velocity. Isokinetic equipment is also often termed accommodating resistance equipment because in using it it is possible for muscular tension to be maximal over the full range of movement.

Isolation:
Exercise using ONE JOINT and ONE MAJOR MUSCLE GROUP.

Compound:
Exercise using MORE THAN ONE JOINT and MORE THAN ONE MAJOR MUSCLE GROUP.

Repetition Maximum (RM):
Repetition Maximums (or RMs) indicate the Maximum Number of repetitions that can be completed with a given load, for example:

1 RM indicates a load that can only be lifted once. (Heavy Load).
5 RM indicates a load that can be lifted 5 times but not 6.
10 RM indicates a load that can be lifted 10 times but not 11 (Lighter Load).

Priniciples of Progressive Overload for Weight Training

2007-05-12T05:09:00.000-07:00

The physiological principle on which strength and endurance development depends is known as the OVERLOAD PRINCIPLE. The principle states simply that the strength, endurance and hypertrophy ( hypertrophy= increase in muscle size ) will increase only when the muscle performs for a given period of time at its maximal strength and endurance capacity, i.e. against workloads that are above those normally encountered.

However once an adaptation has taken place the stimulus ( weight) that was sufficient to produce that adaptation ( increase in strength) is no longer an overload ( to the now stronger muscle). That is, the resistance must be increased to produce further gains/ adaptation. This is known as PROGRESSIVE OVERLOAD.

Overload can be achieved by manipulating combinations of training frequency, intensity and duration.

INTENSITY is the factor normally increased to produce gains in strength or muscle size. Intensity can be increased by:

-Adding more resistance ( weight ).
-Increasing the number of repetitions for a given weight.
-Decreasing the rest intervals.
-Etc.

If the overload stimulus is removed, strength, size and endurance will revert back towards pre training levels and this is known as DE TRAINING.

Developing your Flexibility

2007-05-02T01:51:00.000-07:00

Now this is where the fun really begins.
Since the body temperature is greatest just after aerobic or intense exercise, maximum flexibility gains can be achieved by including stretching exercises at this stage.

Choose a few stretches that you are tight in and slowly work towards getting further to your goal, stretching is the art of pulling.

Get different books out at the library and look on the internet to learn different stretches but again remember get your body really hot before stretching it makes a huge difference, you get a deep stretch when you are hot.

Daily Flexibility Training.
Daily stretching is most effective for long term improvements. Once optimal flexibility is achieved it can be maintained by stretching 2-7 times a week.

Stretches can be done anywhere, not just at the gym after a warm-up or exercise. You may for example have tight hamstrings, so you would stretch at the desk every hour or so. This would involve very gentle, progressive held stretches, for example leaning into a hamstring stretch while seated at the desk.

Use your imagination and be creative in stretching.

Methods of Stretching

2007-05-02T00:55:00.000-07:00

Dynamic Stretching

Dynamic = movement

Dynamic is with Range of Motion (ROM).
Ballistic is exceeding the (ROM).
Advantages:
-appropriate if specific to sport/activity.
-good for specific movement preparation.
-often more enjoyed because it is dynamic.
Disadvantages:
-higher risk of injury if preformed when cold or too "ballistic" (uncontrolled).
This method of stretching is most safe and effective when done after a warm-up and static stretch.

Static Stretching
Static=held, not bouncing or moving.
Advantages
-safe.
-pain free.
-less energy used.
-reduces muscle soreness.
Disadvantages
-can be boring.
-may reduce power output.

PNF Stretching (Proprioceptive Neuromuscular Facilitation).
This method of stretching involves alternating muscular contraction with relaxation. A 5-8 second isometric contraction is held followed by a stretch for 5-8 seconds. This is repeated several times.

This is the most effective method of stretching and is appropriate for people requiring extreme ranges of motion, but is only suitable when preformed after a warm-up and static stretch.
Advantages
-Provides a balance of joint strength.
-Very effective, perhaps most effective in increasing flexibility.
Disadvantages
-You need to be highly motivated because it requires energy.
-Greater risks involved.
-Use of valsalva increases blood pressure and therefore this method is not appropriate for hypertensives.

When stretching with a partner:
-Must always listen to the person being stretched.
-Partners should be a similar size and strength.

Have fun but do be careful not to over do it.

Physiology of Stretching

2007-05-01T03:02:00.000-07:00

Muscle and connective tissue have two lines of defense against overstretching and injury.

1. The Stretch Reflex
Nerve receptors called muscle spindles lie within our muscles. These receptors detect the degree and speed of a stretch. They send this information to the spinal cord which then returns a message to contract the muscle preventing potential damage. This contraction response will last up to 6-8 seconds.

The harder a muscle is stretched, the stronger the reflex contraction. This means gentle stretching causes less resistance to the stretch and is therefore more effective.

As we hold a gentle static stretch, the muscle spindles reduce their rate of firing which decreased the amount of reflex contraction. This is why it is important to hold a stretch.

2. Inverse Stretch Reflex
Golgi tendon organs (GTO's) lie around muscle / tendon junction and detect tension in the muscle and tendon. Tendon tension occurs both during intense muscle contraction and stretching. When GTO's detect tendon tension they send a message to the spinal cord which returns a message back to relax the muscle fibres.

This reflex can be used to a stretchers advantage. When a stretch is held for a minimum of 7 seconds the muscle spindles decrease their firing and allow the muscle and connective tissue to stretch a bit further. Now the increased stretch places tension on the tendon activating the GTO's and therefore relaxing the muscle. A greater stretch can now be achieved.

Flexibility-Fitness's Forgotten Factor

2007-05-01T02:13:00.000-07:00

Flexibility is undoubtedly an important component of fitness. It is, however, often the area most overlooked. Many people will improve their cardiovascular and their muscular systems but pay little attention to their flexibility. why??

Flexibility- A Definition
Flexibility is a joints ability to move through a full range of motion. ( ROM )

Benefits of Flexibility
Improves performance and efficiency.
A flexible joint moves further and requires less energy for movement.

Reduced risk of injury.
Less resistance means less chance of tear.

Reduced delayed muscular soreness after exercise.
Not understood fully but believed to assist in re-alignment of filaments, reduce tension, and improve blood flow therefore assist in removing waste products.

Postural balance & decreased risk of lower back pain.
Tight muscles groups can cause postural imbalance. For example pelvic alignment from tight hamstrings, hip flexors.

Increased neuromuscular coordination.

Mind/ Body connection.

All in a days work

2007-03-10T21:23:00.000-08:00

I was privileged to be invited to a mixed martial arts session today. I really enjoyed it. I have a boxing background and have tried kick boxing at one time, but have recently been interested in learning ground fighting and learning different fighting techniques. I was thinking about looking into judo or aikido when a friend said he knew someone who was trying to start up a Mixed Martial Arts group. I was really challenged by the session and would recommend it to anyone looking to spice up any Martial Arts /Kick Boxing skills.

The unfortunate it’s a barefoot class, which I haven’t done for a long time, and my feet now have huge blisters on them. They say that it will take awhile for my soles to harden up.

We are still on basics at the moment but they are going to teach us ground work and possibly how to use weapons - which would be interesting.

Hope to check measurements soon.

Cheers,

Joe

Measurements #2

2007-02-13T22:32:00.000-08:00

Hello Everyone,

I thought it’s about time I do my second set of measurements. I find that by using this method, measuring with a tape-measure, it is more accurate in identifying my progress than merely being weighed on the scales.

By using this method I have found that one quad muscle seems to be larger than the other. This isn’t noticeable to the eye, but it is extremely important for muscles to be balanced on both sides of the body.

By using corrective weights methods you can rectify any in balances you find during measurement. I hope that next month I can show you some results in regards to balancing my muscles out. I will be using the leg press/squats machine in specific repetitions which I hope will get my quads to an equal level.

Measurements:

Weight 102kgs/ 224lbs
Left side: Right Side
16 1/4" Biceps 16 1/4"
13" Forearms 13"
24.5" Thighs 25"
17.6" Calves 18"
43" Chest
37" Waist

I also want to work on defining my triceps/biceps and strengthen my core. In addition to weights, running and boxing I have decided to try my hand at yoga. The class I went to was heated to 38 Degrees Celsius (Roasting) and lasted for 90 minutes. It was intense. Afterwards I felt very dehydrated so I’m not sure if I will return to that class, but I will definitely look to continue with Yoga somewhere else.

Thanks for your time.

Cheers,
Joe

Wow..What a Physique!!!

2007-01-25T23:31:00.000-08:00

Dave Batista - WWE Professional Wrestler

Hi everyone and thanks for reading my blog. One of my idols came to New Zealand recently. I’m a bit embarrassed to say but, I’m quite a fan of World Wrestling Entertainment (aka..WWE). The Wrestlers in the USA are in very good shape. It just goes to show what can be achieved if you put your mind to it and you are determined and I guess getting paid for it gives you that extra boost.

From day one Dave Batista stood out. What an amazing physique!!

Though I didn’t get to the see the man in person, I saw him on our local news and he really looked massive. 6 foot 5, 125+ kgs and totally ripped. Seems like a nice guy too. They introduced him to our local giants – the Vodafone Warriors (a Rugby League Team) and he made them look like dwarfs.

About my training..well, I still need to correct a few lagging body parts. With the right food and exercise I hope in as little time as possible that I can have these rectified.

Years ago, I would neglect training my legs, which is actually very common for amateur body builders. Luckily, I met my mentor and gosh, did he change my mind about legs. So I thank him for getting me sorted, otherwise I might have become far too top heavy as well. I have a few magazines I like to look at before I go to the gym to get me in the right frame of mind to train hard. Role models are great. Look at them, admire the hard work that's gone in to building their physique, but remember it doesn’t come easy. If you train 100% its amazing what you can achieve.

Happy Training and remember "Train Hard but Train Smart".

Joe

It doesn't happen over night - but it will happen

2007-01-20T18:47:00.000-08:00

My Pic shows one of the stretches I use to try to get more flexible.

Hi All.....I’m just keeping you up to date with my progress.

I’ve been stretching regularly and I'm still a little tight in a few areas. I hope that 6 months from now I would have achieved my goal. I want people to realize that it takes a great deal of effort to reach, not just the splits, but all goals in life that you want to achieve. I saw an advert here in New Zealand about hair care, it said “It doesn't happen over night - but it will happen”.
I thought, I will use that saying in my everyday life to remind myself why I am putting myself through all this hard work. It really does help focusing on my target.

I’ll be keeping track of my progress with my camera and you can see with your own eyes how I’m coming along. I will be adding a few more videos of my process to youtube in the following days so check it out!!.

Cheers

Joe

Just Joe checking in with progress

2007-01-15T22:22:00.000-08:00

Hi everyone,

I thought I check in with my progress. I started trying towards my goal on Dec 12 '06. At the time I wasn’t very flexible, unfortunately I have no photos to prove where I was at the time but you can check out our progress on video at http://www.youtube.com/profile_videos?user=GnJs6PackTraining&page=3

Now, due to dedication and persistence I am nearly able to do the splits.

Measurements in Progress

2007-01-04T00:45:00.000-08:00

I will be doing a total measurement of my body, you should always be keeping a journal or a diary of your progress otherwise you can't really tell what methods of training are working for you. When you do a complete measurement of yourself, you can see the size difference.

Sometimes one side of your body might be 0.3-0.5" bigger, so it really good to keep a close eye on that. Don't just gauge your progress on weight scales alone. It's a good idea to get someone to take photos over the months of your training, so you can compare the results over the months.

Keeping a diary of your food intake is very important, there are alot of people out there who want to increase in size, some people believe that they are eating enough calories but when they see it written down and look over the weeks eating, they then realise that they are not eating enough calories to increase in size.

Joe's Measurments:

Weight 104kg/ 228.8lbs
Left Side: Right Side:
16" Biceps 16"
13" Forearms 13"
23.3/4" Thighs 24.5"
17.3/4" Calves 18"
Chest 43"
Waist 37.5"

I will keep you informed of the progress over the next 3 months, my first aim will be to add 2 inches to my arms to get them to 18 inches and to get my thighs to 28 inches, to balance the calves.

Introductions

2006-12-31T23:55:00.000-08:00

Thanks for taking a look at my site.

This site is based on training methods. My aim is show people the effort required to achieve physical goals. I'm a fitness fanatics but not in the shape that I would like to be in. I aim to show you how you get from Flab to Fab.

A bit about Joe - My interest in fitness started as a young boy. Our local video shop can have the credit for introducing me to Arnold Schwarzenegger. Who can honestly say that they weren’t impressed with that physique? I certainly was. I started weight lifting at 15 at the local gym. I was the youngest person there, and people were always surprised at how seriously I took my training, even at that age. I was lucky to meet a man who had been in the body building and professional wrestling scene for many years. He took me under his wing and became my mentor. Sadly he’s passed away now.

In my early twenties I joined the Navy and lost a lot of the bulk weight through running. I felt very healthy at this stage. As the years passed, the weight slowly crept back. I continued doing mostly weight training.

Three years ago I found Boxing. I had tried Kick boxing a few years earlier and had enjoyed it but unfortunately I got posted to another part of the country. This time I was able to commit myself long term- as I had left the Navy. I began running regularly and focusing mostly on speed training. I lost 25kg over a year, just through the change of training methods and I’m feeling great.

My aim now is to get more muscle definition and increase my flexibility. My first target is to be able to do the front splits and this blog will hopefully show my progress.

We also have a youtube profile which has video footage of training. Take a look to see me in action.
http://www.youtube.com/profile_videos?user=GnJs6PackTraining&page=3