Sunday, January 24, 2010

When To Change Your Program

You will know when to change the exercise when the muscles no longer get a pump. The pump is when the blood fills the muscle after it has been worked. When performing the same exercise over and over you no longer produce enough stimulation to cause excess amounts of blood to rush to the area. This is because the muscle fibers have learned the exercise and figured a way to lift the weight without having to recruit new fibers. The nervous system has been tuned up as well. The nervous cell synapse is more sensitive and secretes just enough acetylcholine and growth hormone to work the muscle. In order for greater stimulation and more muscle cell recruitment the exercise has to be changed. The new exercise will produce a challenge to the CNS causing an increase in growth hormone and nerve stimulation. The new stress will force the muscle to figure out a way to handle the workload. Blood will rush into the area to help with the metabolism and breakdown. This new exercise can last a few workouts until the CNS figures it out and then you will have to change it up again because you won't have a pump.

You have to decide when it is time to change up the exercise. If you still get a pump from the exercise then it is still worthy of doing. However, once you don't feel the pump and aren't getting anything from it chances are you have adapted. Body builders will call this "going stale."

I find that I need to change up my program every two weeks. You must constantly change up the methodic to get the muscles to get stimulated. If you have been doing the same program for a while I suggest that you change it up to give the muscles a new stimulation.

Tags: muscle, body building, vince gironda, health, nutrition, amino acids, strength, strength and conditioning, muscular development.

Wednesday, January 20, 2010

For Scott: Daryl Demonstrating the Gironda Dips The Correct Way

Scott I figured out how to get this video online. Here is the correct technique for Gironda Dips.
1. Keep hands turned in.
2. Keep elbows in front of body. Do not deviate from this position. Keep them to the front.
3. Head down on chin. Legs in front toes pointed. In a semi-crescent position.
4. Stretch all the way down-deeeeeeeeeeeeeeeeeeep!!!
5. Come up elbows remain in front and only come up 3/4 way up. Never go into full elbow extension.

I hope this helps you and everyone else how to perform the greatest chest exercise.


Monday, January 18, 2010

Only Developing The Physical Realm of Unconsciousness

One of the problems I see in society is the obsessive fixation on the physical realm. We live in a physical visible world this is obvious. Are perceptions and operating system is based only on what we see right in front of us. Some people have more information stored in their memory banks than others, simply, because they have lived on earth longer. Regardless of age, it is apparent that most human beings only understand that which is right in front of them. They can only assimilate information that is tangible. It seems that the intelligence of humans is based only on factual information that has happened on earth. The more we get enveloped on one realm of consciousness the more we lose connection of the other realms of consciousness. It seems that our society is an unconscious entity that operates in a primitive operating system. It is a fear based operating system that gravitates toward only those things that are known. The physical body is a temporary energy system designed to terminate after so many years. The purpose of the body is to receive and encode information gathered here on the earth. Giving rise to the physical realm. How we interpret the information determines how we evolve into a higher conscious society. Unfortunately, I feel that we are not progressing toward the real reason of the human experience rather we are stuck in a state of unconsciousness. Some where along the way in societal development the human ego and vanity got in the way with the universal plan of achieving collective consciousness. We have become stagnant in unconsciousness. Many people have stopped any further development and are fixated at the physical realm. They obsess about their physical appearance, worry about their life, and are negative attributes to society. They worry about not having enough physical stuff to pacify their time. They tend to be superficial and disconnected from their true purpose of living on earth. They are stuck in an unconscious physical realm.

An unconscious physical realm is based on a false disconnect from the conscious physical realm, in that the operating system is more primitive and blind in development. Where as the true essence of conscious physical realm is to help a gain a greater sense of the earth and ourselves in a physical way to receive and interpret information to help enhance the higher levels of consciousness. When one becomes fixated to the physical realm they become infantile in spiritual and universal consciousness. To create wholeness requires a balance among all facets of life. Our purpose on this planet is far greater than we know. The purpose of exercise for me is to turn on the energy systems from within me to boost the cells to charge up all the organs and systems. This surge of energy ignites the neurons of the brain to fire off and to boost my awareness. I am in the constant pursuit of total conscious awareness. I realize that the physical realm will fade away. But the work I do now to create a greater level of consciousness will make passing on into the spiritual realm more comforting for me. Once we understand the true purpose of our existence we no longer will have fear or regrets heading into the next realm of universal life.

Friday, January 15, 2010

An Important Component of Calcium

Calcium is an important mineral that not only helps the integrity of bone it also is important for muscle contractions. Calcium is stored in bone and in the sarcoplasmic reticulum of a muscle cell. When an action potential fires and ACH is released the sarcoplasmic reticulum receives a signal to release calcium. This causes a cascade of events. Calcium is attracted to troponin unlocking tropomyosin from actin. This frees up the actin and myosin fillaments to engage in contraction. Calcium returns to the SR and the contraction is turned off. Low levels of calcium in the bones will ultimately effect muscle contractibility. Because there won't be enough calcium in the SR to initiate an actin myosin response. Dormant muscle cells will begin to lose their hormonal support and contractibility. It is important to establish motor unit recruitment to muscles on a regular basis to keep the neural connections active. Hormonal concentrations will decrease to adapt to atrophied muscle tissue. Calcium is an important component in driving the muscle contraction. Maintaining proper calcium levels is important to activating muscle tissue. As we age, especially women, we begin to lose calcium stored in bone. After menopause women lose calcium at a faster rate than before menopause. Osteoporosis and osteopenia can develop when calcium levels drop. in order to slow the onset of these diseases it has been proven that weight training can help re-establish osteoblasts migration in bone. Performing core lifting movements that activates a high concentration of neural activity and bone support. Squatting, Clean and Presses, Back Rows, Chest Presses, Shoulder Presses, Bicep Curls, Tricep Presses, Dead lifting are exercises that can help build bone. In order to activate a greater migration of osteoblasts the bone must be influenced with enough intensity for it to bend. When the weight is heavy enough it will cause the bone to bend slightly, causing the osteoblasts to migrate into the bone. Forming new bone. Using light weights under threshold is no good. The weight must be heavy enough to force new growth patterns.

Tags: calcium, osteoporosis, strength and conditioning, health, fitness, bone, body building, muscle, abdominals, ripped, nutrition, health and fitness

Thursday, January 14, 2010

Neurotransmitters Affected by Overtraining

Certain neurotransmitters (i.e., acetylcholine, catecholamines, and serotonin) are formed from dietary constituents (i.e., choline, tyrosine and tryptophan). Changing the consumption of these precursors alters release of their respective neurotransmitter products. The neurotransmitter acetylcholine is released from the neuromuscular junction and from brain. It is formed from choline, a common constituent in fish, liver, and eggs. Choline is also incorporated into cell membranes; membranes may likewise serve as an alternative choline source for acetylcholine synthesis.

There are no direct connections between nerves that make muscles contract (motor neurons) and skeletal muscle fibers. When a motor neuron depolarizes, an electrical current (the action potential) is passed down the nerve fiber.
Upon reaching the end of the neuron, the impulse causes the release of the neurotransmitter, acetylcholine.
The acetylcholine binds with receptors on the muscle membrane which are in close proximity to the neuron (the motor end plate).

The binding of the acetylcholine to the muscle membrane allows for the initiation of an action potential (which promotes the passing of an electrical current) on the muscle membrane. A special enzyme, acetylcholinesterase, breaks down the released acetylcholine so that it cannot continue to bind to the muscle membrane. In this way, the nerve controls the action of the muscle such that the muscle can only generate a current when the nerve has first generated a current. Once the muscle membrane has been excited by the electrical current, the same current causes the release of calcium (Ca++) by specialized storage sites throughout the muscle (called the sarcoplasmic reticulum). The released Ca++ comes into contact with the contractile machinery of the muscle fiber and muscle contraction can begin.

Muscle contractions occur when calcium ions interact two binding proteins, actin and myosin. These proteins help initiate the muscle contraction. This sequence of events happens when ever the motor units are stimulated activating the release of ACH over the synaptic junction of the motor neuron. Overtraining the muscle will deplete the ACH release causing actin and myosin to misfire. The motor units will become dull and the synapse will be weak. When this occurs the protein and fat synthesis within the muscle cell ceases. The catacholamine responsible for inhibiting the muscle permeability is cortisol.

Many people overtrain . I teach people how to exercise safely and effectively to achieve a desired goal without overtraining. There are many factors that contribute to overtraining. One of the biggest factors is not knowing how many sets, reps and exercises to do per body part. I see many guys and gals doing all the wrong combinations never seeing any results. They are just wasting time. If anyone wants to have a great looking physique there is a specific way to do it and it all starts with doing the right amount of sets, reps, performing the correct exercises that actually work and using the right intensity.

tags: strength, training, power lifting, exercise, bodybuilding, nutrition, health

Monday, January 11, 2010

A Word About Amino Acids

Amino acids promote the production of various neurotransmitters and enzymes critically needed in brain metabolism. Amino acids allow smooth, balanced cognition and fluid transition from thought to disciplined action. Aid in the reduction of stress, frustration and cognitive overload.

Amino acids are the building blocks of protein in the body, they are essential for the synthesis of structural protein, enzymes and some hormones and neurotransmitters. Amino acids also affect exercise metabolisms.

There are 20 different amino acids that are needed by the body to create the various proteins needed for body growth and repair. Of these 20, 11 are created by the body and the remaining nine, which are called “essential amino acids,” cannot be produced by the body. The nine essential amino acids therefore must come from diet. Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential amino acids. The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, carntitine, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. All 20 amino acids are necessary for health.

Below are some of the major functions amino acids are involved in;
_ They empower vitamins and minerals to do their specific jobs correctly.
_ Some amino acids can pass through the blood-brain barrier which exists to maintain the health of the brain, the brain’s chemistry and its processes.
_ Act as neurotransmitters or precursors; some are needed to send and receive messages.
_ Aid in communication with nerve cells in other parts of the body.

Foods high in protein, such as meat and poultry, fish, eggs, and dairy products, are the richest dietary sources of the essential amino acids.

Tags: amino acids, nutrition, protein, bodybuilding, exercise, weight training,

Energy and Fat Gain

There is a direct link between energy and fat gain. People who can't lose fat suffer from an imbalance in energy. They can exercise all they want but will still have trouble losing the area around the abdominals. Fat gain around the abdominals are linked to the solar plexis. This area is the second brain. There are an abundant nerve supply to this area. When this area is blocked due to insufficient energy then the body is compromised. Many people who deal with emotional conflict turn off this area making the muscle cells dormant. The area becomes cooler and fat is stored. Also, the omentum stores more fat as well. Even if someone appears to be lean they can still have excess fat storage in their omentum. I can look at a human body and tell if they are emotionally balanced, nutrient deficient, or their exercise program is insufficient. It is all about science and being around it for so many years. There is a reason why people look they way they do. It all comes from inner cellular energy patterns. The body is a free flowing form of energy. When areas are blocked those systems are compromised. This is why so many people have distended abdominals and fat gain around the solar plexus. This area is highly sensitive to emotions and is the easiest to block. In order to rid those areas of fat it is important to establish positive neural contact. When a muscle contracts correctly blood is delivered to that area and healing occurs. When a muscle is inhibited then the area atrophies and disease develops. In our society there are many factors that effect our energy patters; stress, anxiety,worrying, insomnia, fear, no sex, depression, anger, hate, environmental pollutants. These all contribute to why a person will never lose the abdominal fat. It has nothing to do with exercise or nutrition if those areas are ruling you. Exercise and nutrition are essential for helping to re-establish energy patterns but it is only a temporary fix for some. As soon as they go back into the same lifestyle pattern their emotions get the best of them and they turn off the area again. I see so many people trying to exercise to lose fat and never see any results. It is because they have never resolved their inner emotional conflicts. And for some people they are subjected to environmental factors that will inhibit energy flow. That show Biggest Loser is a great example of what I am talking about. Those folks are subjected to intense training and proper nutrition for 12 weeks. They are removed from their real life and are put into a television show where it is a temporary escape from their stressful life at home. They lose all this weight because that is all they are focused on. However, once they go back to their real life they tend to put the weight back on. It is because they were never taught how to resolve the problems that caused the weight gain to begin with. It is usually emotional and they have never resolved those issues. Therefore, their body responds by storing fat. Repressed emotions equals stored fat. There is only so much fat that can be metabolized by exercise and nutrition. Blocked energy will keep you fat. It is as if the fat protects the solar plexus from vulnerability.

tags: energy, nutrition, exercise, body building, health, muscle, strength.

Thursday, January 7, 2010

Reducing Fatty Tissue Around Pectorals

Here is my suggestion for losing the fatty tissue around the pectorals. First of all, you're carrying excess weight that should be eliminated. The best way to do this is to start on a sensible diet with LOTS OF PROTEIN. And stop eating junk foods. You should perform higher repetitions for the chest exercises (12-20). Parallel Dips are the GREATEST CHEST EXERCISE. Do plenty of dips. Then when you are done, finish your routine with regular push-ups to complete failure.

Not everyone can perform dips. If this is the case I suggest that you perform the neck press instead. If you come to my gym I will show you the correct form.

tags: health, fitness, bodybuilding, nutrition, strength training, muscle, texas longhorns, alabama crimson tide,

The Best Time To Train

I am often asked when is the best time to train. My response is whenever it is convenient for you to work out the best time. The most convenient times generally seem to be after work or school. Usually, an hour before supper or an hour after. You shouldn't train too quickly after a meal, since your body is digesting the food-- thus most bodybuilders wait an hour after a meal before exercising. Train whenever it is convenient. I have known bodybuilders who even trained before breakfast, as it was the best time for them. Find the time that is best for you and then stick to it. Once you find a good time to train, it is best to try to stick to that same time throughout the week (although it sometimes isn't possible). This way, your body will adjust to that training period.

Tuesday, January 5, 2010

Eat To Activate

The more you exercise the more you have to eat. The idea of eating less and exercising more to lose weight is ridiculous. This concept doesn't work. In fact, people that exercise extensively and eat small amounts of food go into acute catabolism. Over time this can become chronic. If you are constantly in a state of catabolism you increase the risk of inflammatory processes in the body. Someone asked me once how come I only exercise for 30 minutes a day. I told them that the amount of exercise I do and the intensity that I use depends on the recovery stage. I eat a lot of food during the day to match my breakdown factors. I would have to eat much more if I exercised more. As a natural bodybuilder it is hard to maintain large amounts of muscle mass because it is hard to maintain the protein requirement. This is why steroid users have it easy. They can eat large amounts of all types of food and grow lots of muscle. This is because the anabolic drug forces the alpha and beta receptors of the muscle cells to stay activate almost all day. This causes high protein synthesis. With us natural guys, protein synthesis is short lived. There is only a small opportunity to get protein back into the muscle cell after exercise. During the entire day protein synthesis on average lasts about 2-3 hours. Where as for pro hormone and steroid users protein synthesis last 20-24 hours a day, depending on the amount and type of drug taken. This is why these freaks have so much muscle. Unfortunately, they have to suffer the side effects. High blood pressure, loss of natural occurring anabolic hormones, cancer, diabetes, strokes, hair loss, rage, depression, suicidal, acne, gigantism growth factors (bone grows abnormally), cro-magnum looking characteristics.

So as you can see protein synthesis doesn't last too long when it comes to repairing muscle tissue in a natural body. So it doesn't make sense to over train, you won't have enough protein to repair the tissue. The more you train the more you tear down. Unless you are taking large amounts of anabolic agents you just won't be able to repair the tissue quick enough to have it ready for the next bout of exercise. Another factor is hormones. Proteins are driven in the cell by a series of enzymatic reactions fueled by hormones. The natural body only has so much internal anabolic hormones to work with. When the secretions are used beyond the normal amounts then you increase the output of catecholamines and neurotransmitters into the bloodstream, which in turn turn off protein synthesis. Cortisol is the major contributing inhibitory factor in cellular permeability. The more cortisol you release the less protein, fat, and sugar you metabolize through the muscle.

I believe that weight training sessions should only be 20-30 minutes long. I went to a club one time and observed a class called " Body Pump." It is a group weight training class. It is 60 minutes of all out weight training. This type of class is too long for the natural person because it is taxes the central nervous system too much. The motor units begin to lose synaptic transmissions after 30 minutes of intense training. However, people feel that if they exercise for 60-90 minutes that they will have superior fitness and are in "shape" and lose tons of fat. This is a foolish way of thinking. They also feel that if they exercise for this long that they are getting their money's worth. This too is bogus! The key is to train smart. I get much more benefit in 15-30 minutes of exercise than I would ever get in a 60 minutes body pump class. It's basic common sense. Many fitness centers only care about making money by appeasing to the masses and giving them classes that last 60-90 minutes long. Time doesn't matter, the quality of the exercise does. So many people are over training. The instructors of these classes lack the knowledge of human physiology. I teach classes but they comply to my physiological philosophies. I teach what I preach. There is no way that a person who is performing 500-1000 reps per muscle group in an hour long class will be able to take in the correct amount of protein, fat, cholesterol, sugar, and other essential vital nutrients to repair their muscles. This only influences catabolism. Yet we live in a "more is better" society. Whatever!!!

The bottom line is: the more you exercise the more you need to eat. There is a fine line between staying in an anabolic state vs. a catabolic state. In my observations I would say that the majority of folks live in an acute catabolic state. For those of you that would like to learn more about nutrition and physiology. I am finishing up my second book entitled; DIET EARTH: Nutrition for the Conscious Human. It is in the final stage of editing and should be published soon. Stay tuned!!!

to go back to my site:

tags: nutrition, fat loss, physiology, consciousness, fitness, health, steroids, anabolic, pro hormones, diet, sugar metabolism, weight loss,

Friday, January 1, 2010

This Is Not The Neck Press and This Is Why I don't Power Lift

I found this video and it supports my philosophy. Power Lifters are not body builders. This guy if fat, bloated, has no symmetry, no definition. Everything I am against. No doubt he is a strong bastard and could eat me for lunch. But I would never want to look like that. This is what so many guys want. They are concerned with the "how much can ya bench" mentality. I could really care less if I could lift 1000 pounds. It doesn't change the world, or produce a cure for cancer, or doesn't make you rich. It is just an ego event that in my opinion is pointless. I believe that the regular bench press is not a chest exercise. It is mostly anterior deltoid and tricep. Power lifters drop their elbows down extensively arch the back and use their legs to lift the weight. I like the pure isolation of working the muscles without eliciting any other muscle to help with the movement. That is why I enjoy bodybuilding exercises over power lifting exercises.

For me it is all about health, nutrition, and being defined year round with every muscle defined razor sharp. When I worked at the United States Olympic Committee I didn't have my regular gym set up and had to conform to olympic lifting. My body began to change. I developed tremendous strength but my body looked terrible. My ass was getting bigger, my abdominals were getting thicker, my joints ached all the time. My muscles had developed painful trigger points. I hated how I looked. I looked like a power lifter not a bodybuilder. Once I left the USOC I got back to body building the way I knew and I got back to being ripped and symmetrical again. If I am less than a man because I can't bench press 500 pounds then whatever. But I would like to see a person who can bench press 500-1000 pounds train the way I do and see how they would do. I believe they would have a whole new perspective on training.

It really made sense to me when my ego got the best of me. One day I was training and decided to do back squats for the fun of it. I was able to squat 550 pounds for 4 reps. Being 185 pounds I felt pretty good about my feat. I was all excited to tell my wife when i got home. I said, "Joy I just squated 550 pounds for 4 reps! What do you think of that?" She said with little enthusiasm as if she was annoyed, " that is great honey, now go take out the trash and put your kids to bed." It was at that point that no one really cares. I didn't get any money, no television deal, no professional sports contracts, nothing. It meant absolutely nothing. Nothing changed in my life. Who cares? I thought to myself. For me it is all about symmetry and honest training.

Bad Spotting

This is an example of improper spotting and lifting weight beyond your own strength. So many guys feel that they have to lift heavy, heavy weight to grow. This is just plain stupidity.

Best Exercise For Working Upper Chest

The best exercise for working the upper chest is the Neck Press. The neck press is performed on a flat bench with a barbell or better yet a smith machine. Lie down on the bench with your feet up off the floor crossed. Knees pulled in toward chest. The reason for this is to keep the back neutral and to isolate the chest better without arching the back and using the legs, like power lifters do. Next, grab the bar with a normal bench press grip. I like using the smith machine best because I use a palm grip. The palm grip is when you position the palm of the hand on the bar for total bone support. This type of grip cannot be done with a free weight olympic bar because it will slip from your hand if you are not careful. It is best on a smith machine. With a palm grip I don't wrap my fingers around the bar. This takes the fingers out of the exercise. I find that if you wrap the fingers around the bar you will use too much of the forearm to lift the weight. Your hands and forearms will fatigue faster before the chest does. So, keep the finger open and use just the palms. Turn your elbows out so that the meaty part of your palm, base of thumb, is in contact with the bar. You want the elbows out wide to pre-stretch the pectorals. Now bring down the bar-slowly! Keep the elbows out wide the entire time. If the elbows go forward you will lose the engagement of the contraction and you won't be using the pectorals. You will use the triceps and the anterior deltoids. Keep the elbows back. You will get a tremendous stretch in the pecs. Bring the bar all the way down to the neck. Above the sternoclavicular junction. Hold for 2-3 seconds then push the bar up slowly, keeping the elbows out. This is the best upper pec exercise I know.

The Smith Machine.

There are many so called experts out there that say the smith machine is a useless machine. That we should not be performing artificial stabilization or constricted movements to build muscle. This is ridiculous to me. There are many great exercises that you can perform with a smith machine that are safe and produce great results. The Neck Press is one of them. I have been performing the Neck press for over 20 years and have never gotten injured or had any ill effect on my physique. It only has improved my physique. Give it a try I am sure you will like it.