B.S Exercise Physiology. ask me your training questions
****[b][u]Update: Please allow more time for me to address your question. if I do not get to it with a day or so, then shoot me a message*****
I made 2 similar threads in 2014 and they did pretty well. I feel like i've helped out a lot of you guys with my knowledge and experience. Here are my quals:
[b]☩[/b]B.S. Applied Clinical Exercise Physiology
[b]☩[/b]Held 4 Personal Trainer certifications (AFAA, ACE (primary and advanced), ACSM)
[b]☩[/b]Started training at 14 years old, LEARNED to train around 19 years old and gains sky rocketed). I was only concerned with powerlifting, not bodybuilding.
[b]☩[/b] At my peak, i was 6'2" 243 lbs @ ~13% BF, Max power output: 2250 watts, VO2 Max = 65 mL/(kg�min) *70 mL/(kg�min) is considered elite. i hadn't run at all for almost a year but I am relentless when it comes to pushing myself in the gym or in a competition)
[b]☩[/b]TheDukeUSMC is my reference
***If i miss your question, then PM me and i'll address it that way***
I'm going to start by listing some general knowledge and misunderstandings, just to get the juices flowing.
1) Muscles do not Flex or Extend. [b]Only joints do.[/b] Muscles contract.
2)[b][i][u]There are very little to no variations in the insertions of tendons.[/b][/i][/u] In this case, i'll refer to something i commonly see on the MISC. Some of you guys complain to having "high" bicep insertions. Claims are usually made about this when they exhibit the “gap” between the bend of the elbow and the muscle itself. In the case of the biceps brachii, it has 2 heads: Long head and short head. Hence the name, "'bi'ceps." The biceps share a common origin ("beginning"), but immediately divide/separate and join just below the head of the lower tuberosity and form a single "belly" and create the "ball" look that we know so well. The biceps have a dual insertion point: the radial Tuberosity and the bicipital aponeurosis (a band of connective tissue that attaches the muscle to the bone; in between the radius and ulna)(Insertion is "end" of a muscle and usually located at the most movable part of the bones). So logically if you look at the Radial Tuberosity, you would see that if there were a variability in insertion, it would not affect the visual appearance of the bicep. Insertion of the biceps brachii does not determine if person has the "gap" between the elblow joint and the peak of the head of the muscle.
[img]http://images.slideplayer.com/13/3888727/slides/slide_3.jpg[/img]
You might read/hear that you need to do certain exercises in order to bridge that gap, which is partly true. There is no exercise that isolates the gapped area. All you can really do is focus on hypertrophy to close that gap.
3) Bench Press grip. Any remotely smart individual knows you should use a TRUE grip on BP rather than a false grip (the thumb is not wrapped around the bar) with high weight.
*First lets take a look at grip strength. [b][i][u]There are only 4 smalls muscles in the hand called the "lumbircals." They are small, weak and aide in contraction of tendons. So your grip strength comes solely from the forearm muscles, which conveys the necessity of forearm training.[/b][/i][/u] Now, I won't speak in absolutes on this, because i'm sure there is SOMEONE out there who can prove me wrong. Anyway, in most humans, you can achieve much more strength and compressional force when you utilize all 4 fingers and the thumb (the thumb is not technically speaking a finger because it only has 2 bones as opposed to the 3 found in its counterparts). Now, which of these choices do you think is more true:
----1) Your grip strength in the 4 fingers is sufficient enough to keep the BP bar in the proper position in the hands until extreme weight WITHOUT enough dorsiflexion to injure the bones and joints of the wrists (8 bones that make up the Metacarpal-phalangeal joint aka the wrist which has many more joints seeing as a joint is made when 2 or more bones articulate with each other)
----2) It is much more difficult for the BP bar to roll with enough force to translate over and past the thumb
I thought so. You can use the false/suicide grip when repping because it can allow you to achieve a wider grip
4) Creatine is a nitrogenous organic acid that is found in vertebrates. Its effect is increasing the production of ATP (adenosine triphosphate; ATP = Adenosine + Phosphate + Phosphate + Phosphate) which is the molecular currency of intracellular energy transfer. Simply put, the more ATP, the more energy you have. A complete lack of ATP is called rigormortis. *This next statement isnt EXACTLY true, more like true in a round-a-bout way* Creatine boosts energy production by picking up a phosphate group, and transporting it to the Phosphate chain and cleaves off the third phosphate. When the phosphate is cleaved off, energy is released. The difference between Creatine Mono and other forms is the solubility in water. Creatine mono is not very water soluble and harder for the body to absorb. Creatine mono was the original form of creatine R&D'd and used by BB'ers. Later on in R&D, enzymes were added in order to increase solubility. Think of the differences as you would in the differences between Whey vs Whey isolate vs Hydrowhey. Here is something for you to read more on:[url]http://www.bodybuilding.com/fun/topicoftheweek67.htm[/url]
5) Muscle Fiber types - Fast vs Slow Twitch
I hear a lot of people complain about having more slow twitch muscles in relation to fast twitch. Muscle biopsies have concluded that we are all (unless you have a VERY rare condition that proves otherwise) born with a 50% Slow twitch/50% Fast twitch arrangement, and of the Fast twitch fibers, 50% of them are type 2a which are intermediate twitching fibers (this means they can adapt to take on the function of slow or fast twitch fibers.
**1) Type 1 - Slow Oxidative -> Marathon runner -> Most prevalent in the legs; sustains motion for long periods of time
**2) Type 2a - Intermediate Fibers - Fast Oxidative Glycolytic -> found in Sprinters; sustains motion for short periods of time
**3) Type 2b - Fast Twitch - Fast Glycolytic - >Found in Weightlifters; can only sustain motion for VERY short periods of time 6) Stimulants
6)A stimulant is any substance that increases metabolism. Most stimulants work by signaling the autonomic nervous system to increase the average body temperature. In order to keep the body from over heating and damaging organs, it works harder to release the heat, which is the only way to lose energy according to Sir Issac Newton's 1st Law of Thermodynamics (Energy cannot be created, nor destroyed, just lost in the form of heat. Logically, man-made machines are exempt from this law.)
There are different types of legal stimulants: Nicotine (cigarettes), caffeine, amphetamines and ephedrine (found naturally and marketed as an herbal supplement and asthma reliever. When its in its purest form, it works just like an amphetamine but with a lesser effect). Most Exercise Supplements use forms of caffeine or ephedrine. Most stimulants will increase your body temp (heat increases atomic energy and instability) which in turn increases your energy levels in order to perform the necessary body processes to lower the temp. A lot of stimulants will almost completely kill your appetite.
*A short term way to aid in Energy production is the use of Smelling salts or "Aromatic Spirits of Ammonia." It works by releasing ammonia gas, which triggers an inhalation reflex (that is, cause the muscles that control breathing to work faster) by irritating the mucous membranes of the nose and lungs. Additionally, the irritant elevates the heart rate, blood pressure, and brain activity by activating the sympathetic nervous system. Many athletes use these including powerlifters.*
**Another strong stimulant is adrenaline/epinephrine. Adrenaline is naturally produced by the adrenal glands , small glands that sit on top of the kidneys. We all know the effects of adrenaline: Great increases in energy production, power, pain tolerance and focus. Adrenaline is what fuels the body in a Fight of Flight situation. Click the link to see how to increase adrenaline: [url]http://www.wikihow.com/Get-an-Adrenaline-Rush[/url]
One other way is to inject Epinephrine. "Epi Pens" are used in response to anaphylaxis (allergic reaction to a food allergy, venomous stings and bites or medication reactions). You can use epi pens in a powerlifting competition but i would only recommend it if you can perform the task long enough for the body to naturally work off the effects of the injection. Otherwise, you'll be uncomfortable, sweating, breathing heavy and have a high Blood Pressure.**