Tuesday, May 19, 2015

The Crow's Gym Thoughts: Vol. 48

Crow's #Gym Vol. 48
You are what you eat. Yeah I didn't exactly make that one up, but many famous (or at least a lot more famous than myself) bodybuilders and muscle scientists have realized that the human body gets about 80% of the nutrients they need to back up a good workout within two hours of having a good workout. This is assuming that they are there. Because of this I devised (like many people more famous than myself) the easiest way to just dump a cocktail of nutrients into myself right after my workout. No fuss, because it is planned. Mine consists of 2 scoops of whatever whey protein I buy that month and a yogurt. The trick is for you to find the balance you need after a workout. Feel free to try mine and play around with it til you have yours!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Isotonic Contraction
In an isotonic contraction, the tension within the muscle remains the same throughout the motion, which is to say the force of the contraction remains constant. This is also called the positive portion of an exercise movement. There are two aspects of isotonic contraction, concentric, and eccentric. Concentric contraction occurs when the muscle  fibers shorten as tension develops. At the onset of the movement, the actin  and myosin filaments have tremendous pulling force. Thus you will be  stronger in the initial phase of most movements. Toward the end or near the  peak of contraction, the ability of the filaments to slide toward each other  reaches a limit and strength weakens. An eccentric contraction is the type of  muscle contraction that involves lengthening the muscle fibers, such as when  a weight is lowered through a range of motion. The muscle yields to the  resistance, allowing itself to be stretched. Here the actin and myosin slide  away from each other. The level of force generated is much higher in the  eccentric phase as opposed to the concentric phase. This is due to the  added friction in the eccentric portion. Concentric aspect is a form of muscle  contraction that occurs when muscle fibers shorten as tension develops.  Eccentric aspect is a contraction that involves lengthening the muscle fibers,  such as when a weight is lowered through a range of motion. The muscle  yields to the resistance, allowing itself to be stretched. This is the age of the  focused eccentric contraction. Too often bodybuilders focus their attention  only on the positive motion (concentric) and pay little attention to the  negative motion (eccentric). It is a matter of common sense to perform the  lowering of resistance with at least as much focus and effort given to lifting  the same weight.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Pull-Ins (Behind the Back)
Target MusclesLatissimus dorsi, Trapezius, Rhomboids, Teres major and minor
Starting Position:
1. Stand between two cable flye towers.
2. Hold the grips with your arms extended, palms facing downwards.
3. Hold each arm straight out parallel to the floor.
The Movement:
1. Keeping your arms straight, pull the grips down down until your hands almost reach each other behind your back.
2. Hold for a count of two; then slowly return your arms to the outstretched position.
Tips:
• Keep your wrists straight throughout the movement.
• Allow a very slight bend in the elbows. They should not be locked.
• Keep your body still and upright throughout the movement. You will need to use your abdominal muscles to stabilize your torso.