i know. i am too.
so, any methods on building muscle and actually keeping it? 😉
oh
i think you mean Jerzy...LOL...he is family
😀 (my bf cousin).
And about the muscle it is hard to say. Finding the right work out regimen is like finding the right medicine and a perfect dose. Diet is a key too.
There is many things that ppl do wrong and don't even realize it.
When i was training ppl i would first do what is called a 'squat assesment'. It may sound silly but it acctually is pretty good predictor of what is wrong. The problem is that sometimes ppl tend to concentrate on one muscle group (guys like to work out their upper the most while girls do mostly cardio or lower body).
Now this creates imbalances in our body. It's kind of like manipulation in DO phylosophy. If one muscle is too strong it will want to take over the work of other muscle making it even more weak. To give you an example, some ppl while doing a leg press will complain that their back hurts afterwords. And it is not the problem of their posture while doing the excersize, it's just that their glutes are too weak to carry the weight. So more time passes and a person may think they working out more but they will see little or no result.
So the squat assesment is when you make your client do a special type of squats, bare feet, arms straight in the air, and you are just walking around them looking from every possible angle for clues to tell you which muscle groups are out of balance (for instance most women have very weak glutes and tend to shift weight on their toes during the assesment due to that fact,
another example: have you ever seen those machines that most women love when you work on your inner tighs...? they overdo it most of the time and make their inner thighs too strong, which in an assessment is given away by their knees comming in together).
I have been using that phylosophy and had many satisfied cleints because i was able to target the problem instead of overworking them and getting them into platou.
Another big thing especially with guys is that they have no idea how to use machines
corectly. Their idea of corectness is measured in weight and yelling out "grrrraaaaaaaaaaaaaaaahhhhhhhhhhhh" so the whole gym and appartment building across the street knows that XX is doing his bicep ...and of course a mandatory slamming down of 120lbs dumbbells on the floor after he's done just adds to the corectness
🙄
Have you ever seen a guy trying to lift a havy weight in a bicep curl doing any of these:
-blocking his elbows at his waist (now ask yourself where the bicep muscle is attached to...and is he going the full range of motion for this muscle?)
-leaning back (that is when the weights are too heavy but he still tries to cheat he can do it by helping his bicep with his back)
How much of bicep work he is accually doing?
as much as i do while lifting less lbs correctly!!!
I have seen it every single day. The problem is that guys usually think that they know better
🙄
You have no idea how successfull you can be with half the weight and a correct posture or use of a machine. And of course the worst thing is that many time ppl tend to do the same thing over and over again. The key is to first fix your imbalances so your posture is right while doing excersizes. Then few weeks later you gradually make it more advance more hard.
Like for instance you can try doing lat pull while sitting adn you can do it for years and years, but once you make it harder (not by adding weight!) you will see results faster. One thing i used to do is after they could do it while sitting i would make them do a half squat and repeat the exercize in that possition........ then make it even harder by advancing it to a squat possition on a rolled matt while doing lat pulls. Not only you're working on few things at the same time engaging all your muscles but also you are wormed up more.
Worming up is another problem...guys usually think that rotating their arm around for few seconds(which looks painfull and totally against human anatomy) is warming up so they imediatly grab their 60lbs weights and proceed to shoulder press or something.
You need to warm up to make the most out of your excersize. You need nutrients and oxygen for your muscles to work and make them big and the only way to do it is to get that blood flowing faster.
Unfortunatelly many ppl totally disregard this as well as the cool down. No one does cool down these days. I think it is even more like reverse cool down when they imagining they are running a marathon and that there are like milion reporters waiting for that "great finish" so instead of cool down they speed up at the end untill they fill like their heart will run away...at that point i usually see one of these happen:
-they run even harder
-they press the stop button and barely catching a breath grab their belongings and go straight to their car.
A big no no.
And finally stretching.
I cannot look how ppl stretch, they have no idea what they are doing and i am yet to witness a person stretching, lets say his/her back, correctly.
The thing is that when you work out you create a micro tears in your muscle, that is how it gets to grow by regenerating those micro-demages. The problem is that if you do not stretch you will get a sort of a node in that place. The more nodes the more tight the muscle will be and this will lead to imbalance.
For example: let's say you work on your chest and you don't stretch. You get those nodes and it get's tigher and thighter because the nodes make it shorter (it's like tighing the nodes on a string, the mor eyou tigh the shorter it gets).
Now the antagonistic mucles on your back will be pulled by your chest, this will make them looser and more loose the muscle the more "lazy" it will get and the more weaker. After a while especially if you trying to concentrate on your chest more and disregarding your back, you will not only be stooping but making now your chest too strong in relationship to your back. And that is how the imbalance is created. Now your whole upper body is out of balance so your core is totally screwed up...and even if you try doing your shoulders you are getting like half if not less from the exercize due to the fact that your core is not supporting the rest corectly (it's like a foundation of the building being bad).
Ok that is it...i just made the longest post in the history of SDN
ANy specific questions just ask
