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16

The main role of the arms in sprinting is to stabilize the torso and provide drive forward, especially in the start (Which is critical in 100/200m races). This stabilization allows power to be transferred through the center of mass in an efficient fashion. Since you've got to be able to oppose a significant driving force from the hips and legs, you need ...


15

Certainly there is a correlation between muscle mass and strength, but there is more to the story. Two reasons why muscle mass and strength may not be completely congruous are: Muscle fiber density Muscle utilization Density: Your muscles are composed of four different types of fibers (slow-twitch, and three forms of fast-twitch). These fibers have ...


12

Look closer, sprinters have muscular everything... People tend to lump all different types of running into one category but it's more complicated than that. Marathon runners run long distances, within an aerobic heart range (ex 133 < 152 bpm for a 30yr male), maximizing distance by decreasing load as much as possible. Typically, if you do a dedicated ...


10

Unless you've been using steroids and/or have a history of heart conditions in your family, I don't believe that having a lot of muscles is a risk factor for heart problems. You gain muscles by working out, so while you were building up your muscles, you also built up your heart! Simply put, unless you notice any limiting factors during working out (like ...


9

You could do what I did and work a season commercial fishing. I shipped out at 135lbs (61kg) and finished the season at 165lbs (74kg). A steady diet of King Salmon and lots of hard work did me wonders. I'm much shorter (1.7m) but I've always been "wiry". If you're a slow-gainer like me you need to realize (and make peace with the fact) that you are going to ...


9

There are two key concepts to understand when trying to get stronger: Overload. The disruption of homeostasis, where the body must adapt and hypercompensate in order to handle that demand in the future. Recovery. The rest, nutrients, and calories your body needs to support hypercompensation. So yes, you do need to continue to increase weight in order ...


9

The first really strange thing about your results is your squat number. It is unnatural to be able to curl more than you can squat, and that's putting it mildly. Squats are probably the most important single benchmark of general strength and if you can't get your squat to go up at 20kg, you should just focus on unlocking that piece of the puzzle. To be ...


8

Your body is adapting itself to the lower demands you are placing on it. There are two basic types of adaptation that your body can go through when lifting weights: Myofibrillar hypertrophy--this increases the number of protein pairs per muscle cell. In very basic terms, the more protein pairs the more work that muscle cell can do. More myofibrillar ...


7

Many lifters, particularly novices, need to focus at least some of their attention on hypertrophy and mass gain in order to have a sufficient muscle mass to make strong. I'm not sure if it's appropriate for intermediates and beyond. I'm also not sure if this would call for a sarcoplasmic hypertrophy phase (in which I imagine one would focus on 10-12 rep ...


7

There is a big difference in lifting for aesthetics and lifting for strength. While I don't think anyone will argue that lifting with the purpose of becoming stronger is better served by compound movements, people lifting for aesthetic purposes don't necessarily agree. I think we can all agree that you need an aspect of strength to perform bodybuilding ...


6

Myofibrillar and Sarcoplasmic hypertrophy do not lend themselves to being a black and white "it's either one or the other" result. Depending on your initial muscle mass levels, you may put on mass which will be sustained simply because it's muscle you should have had to begin with. In that case, putting on mass would not mean it's sarcoplasmic. Nor does ...


6

I think we need to distinguish between different goals here. If muscle mass in general is what you want to maximize, compound exercises help you work as many muscles as possible with a single exercise. This is why they are recommended: Most people want to build all their muscles, not just one or two in particular. If biceps mass is what you want, and you ...


6

Your best bet is to split it into even doses throughout the day. Your body will make good use of it. Now, if you have some before bed, it won't hurt. Essentially, at night when you sleep, two types of adaptations will happen (assuming you have disrupted homeostasis): Starting when you hit REM sleep, your testosterone levels will peak and remain at that ...


6

You help muscle growth all over your body by using heavy compound lifts. The two exercises that provide the biggest bang for your buck are full depth squats (to parallel) and deadlifts. These exercises target: Calves Hamstrings Quadriceps Gluteous Upper and lower back Abs adductors and abductors (squats) forearms (grip on the deadlifts) biceps ...


6

I've heard/read here and elsewhere that I shouldn't be doing cardio if my ultimate goal is to gain weight. Some limited cardio can be good while weight training. Cardio helps with increasing O2 circulation, strengthens your heart, and increases endurance. However, what cardio doesn't do much of is put stress on your muscles to initiate growth. Running ...


6

While there are many different ways to approach this question, I think the best approach is from a very high-level as it gives you the proper foundation upon which you can build your exercise routine. An easy way you can understand how muscles are built is by applying Selye's Theory of the General Adaptive Syndrome. The process can be broken down into three ...


6

Your training really depends on your goals. There are several factors that program writers have to consider: Training effect: will this help you achieve goal X? In this case increase in muscle mass. Recovery: how quickly can someone train again if they do this routine once. Or what can they do while the body is recovering from some earlier work. As ...


5

Overweight is generally defined as having more body fat than is optimally healthy. - Wikipedia Being over recommended weight is not equivalent with being obese. It is important that you maintain some body fat (the U.S. military requires 3% to the best of my knowledge) in order to be healthy. The bad news is that just a few extra pounds of fat can ...


5

OK, I am spitting out the law right now so listen up. Homeostasis: your bodies base level of fitness. Disruption of homeostasis: a stimulus of the fitness base level Supercompensation: Adjustment to a higher level of fitness in anticipation of the next training session. There are a few reasons why our muscles refuse to supercompensate after a bout of ...


5

Consider this more as a longer comment but as an answer: Physical analysis Let my try to analyze the differences between weights and resistance bands from a "physical" point of view in two steps: free weights vs Cables and Cables vs Resistance bands: Free weights vs Cables The main difference in force production is that gravitation always points down to ...


5

Firstly, somatotypes are completely bogus. The idea of ectomorphs, mesomorphs and endomorphs was originally used for psychology not fitness. If you aren't gaining weight like you want, you are not eating enough - it is as simple as that. Advice for gaining weight is exactly the same as advice for losing it - measure everything you eat and weigh yourself at ...


4

A bigger muscle does not necessarily mean a stronger muscle. There are two concepts centered around hypertropy. Training for hypertrophy(sarcoplasmic), and the hypertrophy that naturally happens when you lift. Sarcoplasmic and Myofibrillar hypertrophy are not mutually exclusive. When you train for power you will have a little Sacroplasmic and when you train ...


4

Push-ups are insufficient to stimulate large-scale growth, since they simply don't provide enough resistance. Your diet is insufficient to sustain large-scale growth, by dint of the fact that you remain undersized. Fixing these two issues should resolve the problem. 1. Stimulate Growth Either buy a barbell and a power rack, or join a gym that has one. Get ...


4

When we interview Get Fit Guy, Ben Greenfield for the blog, he mentioned a an ultrasound device which he describes more in his podcast (around the 45-minute mark) with the creator of the BodyMetrix. Intelamterix makes a product called BodyMetrix that can accurately scan your body fat percentage and track your fat loss and muscle gain. The way the BodyMetrix ...


4

My soccer coach has always taught to do dynamic stretches before workouts and static stretching afterward. If you do static stretching before you work out you actually are at risk in straining your muscles too much, but if you do it afterward it helps work out the lactic acid in your muscles so they become stronger and if you leave the lactic acid in you it ...


4

The only way to truly gain height (Assuming that you have stopped growing. An x-ray of your growth plates is the only way to determine that, although at age 30 it is extremely likely.) is for very expensive, painful and long recovery surgery. Basically they saw your bone in half, use a frame to suspend the bones a bit apart from each other and let the bone ...


4

I'm not sure if you are an ectomorph, but whether you are eating enough or not is the question. If you are not gaining any weight the answer is no. Do you eat 6 times a day? 3 major and minor meals? Even ectomorphs do well on a high calorie diet. To gain weight you should always be on a calorie surplus diet. Do you consume enough protein? If you are a ...


4

All the complicated science, Selye's General Adaptation Syndrome, super compensation curves, etc. point to one simple fact: unless you are doing more, you won't get bigger. If you only ever spend 15 minutes at a time under the sun, you are only going to get so tan. It would be better to restate the question like this: How can I can I increase size ...


4

There's more than one type of muscle mass, and training different rep ranges emphasize one over the other: Rep ranges 1-3: emphasizes myophibrilar hypertrophy (i.e. more protein pairs that actually perform muscle contractions) Rep ranges 4-6: balanced hypertrophy range (i.e. both myophibrilar hypertrophy and sarcoplasmic hypertrophy) Rep ranges 7-15: ...


4

Greg Knuckols wrote a good article regarding the differences between men and women as it pertains to weight training: Muscles behave the same on everyone: all that matters is cross-sectional size of the muscle and neural stimulation. Women's skeletal structures are different where the legs join the hips: this affects what correct form looks like for a ...



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