Hey Guys!
I'm going to cut right to the chase and tell you that everyone who has practiced strength training ever has, at least once, stopped getting results from working out. This can be frustrating, but there are variables we can change that influence our progression.
When we work out, our bodies adapt to the stress we place it under. The reason you stop seeing results is that your body has adapted to the stress; now you need to add a new stress in place of the old stress to continue developing.
There are many ways we can change the parameters of our workout routines to promote growth. The variables I will discuss are Intensity (weight), Volume (sets and reps), frequency (how often you work out) and exercise variations (or cycling).
Intensity is where most people get stuck. Some people use the same weight for weeks, even months, on end. The worst thing you can do is use the same weight over and over again. Your body has adapted to that intensity. You now have to add or drop weight. Do not be discouraged to drop weight if you have to. Your pride can keep you from getting stronger - don't let it.
So you can either add or drop weight, but now you have to either lower or raise your volume. If you drop weight you should perform more sets and reps, and if you increase the weight you have to lower the amount of sets and reps you perform.
Just those three variables alone will provide enough change from workout to workout to promote consistent results, but I have two more variables for you guys.
Frequency, or how often you train a particular muscle (or muscle group) also influences your development. But the amount of stress you place upon your body will influence how often you can workout without overtraining. Beginners can easily train a muscle group twice a week, while intermediates and advanced lifters need more time to recover. After all, they handle much more stress than beginners.
What intermediates and advanced lifters can do is train muscle groups twice a week and have one day focus on volume while the other focuses on intensity. One day you would use heavy weights, the other you would use light weights. This way you would not place as much stress on your body.
Finally, you can add variety to your exercises. I'm not saying you have to perform completely different exercises. You can, but you can also make changes to the exercises you are currently doing. Every exercise has its variations. For example, instead of doing bench-press over and over you can do flat or incline dumbbell presses.
You can even keep it simpler by only changing your positioning - hand position, stance, grip, etc. For example, you can perform side lateral raises with a straight arm or with your elbows slightly bent. This will allow you to train different muscle fibers and build fully developed muscles.
I change at least one variable in my routine each time I work out. Some changes are more drastic than others, but each time I see results.
So that's all folks. Until next time. If you have any questions or comments leave them in the comment section below.
Get Stronger!
-Nas
Friday, January 23, 2015
Friday, January 16, 2015
How to Increase Muscle Mass
Hey guys!
This post is about increasing muscle mass. I'm not sure how many of you know this, but the amount of repetitions you perform during a particular exercise dictates whether you develop strength, mass, or endurance. Generally, sets ranging from 8 - 12 reps develop muscle mass. I find that sets of 10 work best, but that is my preference.
Now this may be a surprise to some of you, but lighter weights are better for building muscle mass. A common mistake people make when trying to get bigger is using heavy weight that they cannot control.
In order to promote muscle growth you must increase the time your muscles are under tension. This is best accomplished with high volume (lots of sets and lots of reps), good form, and focusing on the negative (eccentric) movement of each repetition.
The negative movement is often the second portion of a lift where the trainee lowers the weight back to the starting position. For example, the negative movement of a bicep curl is the part of the exercise where you lower the weight back down.
These negatives create the most micro-tears in the muscle, therefore placing it under much more stress than the positive (concentric) movement. As such, those focusing on increasing muscle mass would be wise to control their negative movements.
Gaining mass is all about control; focusing on squeezing, feeling the muscle ache, and controlling the movement.
And unless you are a beginner, you should be performing at least 5 sets of 8-10 reps. I often perform 10 sets of 10 reps on each exercise to increase muscle mass - though you do not need as many sets if your intensity (weight) is high. Varying intensity (weight) and volume (reps and sets) can provide enough variation for you in order to prevent plateaus - a piece of advice to keep in mind.
Finally, the best exercises to perform to get big are isolation exercises. Isolation exercises allow you to focus on not only individual muscles, but different portions of different muscles. For example, the flat bench press develops the lower chest, incline dumbbell presses work the upper chest, flys focus on the outer chest, and pullovers strengthens the inner chest.
So those who would like to have an aesthetically-pleasing body should focus on a variety of exercises. This will give your body a fully-developed look.
I hope this helps some of you in reaching your New Year's resolutions. If anyone has any questions, comments, concerns, or whatever, please leave a comment down below. As always, more exercises, stretches, nutrition info, and general tips coming soon.
Get Stronger!
-Nas
This post is about increasing muscle mass. I'm not sure how many of you know this, but the amount of repetitions you perform during a particular exercise dictates whether you develop strength, mass, or endurance. Generally, sets ranging from 8 - 12 reps develop muscle mass. I find that sets of 10 work best, but that is my preference.
Now this may be a surprise to some of you, but lighter weights are better for building muscle mass. A common mistake people make when trying to get bigger is using heavy weight that they cannot control.
In order to promote muscle growth you must increase the time your muscles are under tension. This is best accomplished with high volume (lots of sets and lots of reps), good form, and focusing on the negative (eccentric) movement of each repetition.
The negative movement is often the second portion of a lift where the trainee lowers the weight back to the starting position. For example, the negative movement of a bicep curl is the part of the exercise where you lower the weight back down.
These negatives create the most micro-tears in the muscle, therefore placing it under much more stress than the positive (concentric) movement. As such, those focusing on increasing muscle mass would be wise to control their negative movements.
Gaining mass is all about control; focusing on squeezing, feeling the muscle ache, and controlling the movement.
And unless you are a beginner, you should be performing at least 5 sets of 8-10 reps. I often perform 10 sets of 10 reps on each exercise to increase muscle mass - though you do not need as many sets if your intensity (weight) is high. Varying intensity (weight) and volume (reps and sets) can provide enough variation for you in order to prevent plateaus - a piece of advice to keep in mind.
Finally, the best exercises to perform to get big are isolation exercises. Isolation exercises allow you to focus on not only individual muscles, but different portions of different muscles. For example, the flat bench press develops the lower chest, incline dumbbell presses work the upper chest, flys focus on the outer chest, and pullovers strengthens the inner chest.
So those who would like to have an aesthetically-pleasing body should focus on a variety of exercises. This will give your body a fully-developed look.
I hope this helps some of you in reaching your New Year's resolutions. If anyone has any questions, comments, concerns, or whatever, please leave a comment down below. As always, more exercises, stretches, nutrition info, and general tips coming soon.
Get Stronger!
-Nas
Friday, January 9, 2015
Exercise Post: Reverse Flyes
Hey Guys!
Some of you who work your shoulders tend to neglect your rear deltoids. For those who do not know, there are three sections of the deltoid muscle (often called the front, side, and rear deltoids). Those who have round shoulders have developed all three of these parts.
I'm assuming that some of you do not know how to isolate the rear deltoids, and so I offer you guys reverse flyes, but before I get into the specifics of the exercise, let me help you understand why it is important to strengthen this particular area.
The rear deltoids force thoracic extension, allowing you to keep a neutral spine. In simpler words - they improve your posture by keeping your body erect. Another reason for working the rear deltoids is to alleviate shoulder pain caused by the muscle imbalance between the front, side, and rear deltoids.
The shoulder joint is like a ball sitting in the middle of a socket, but if one area of the deltoid is developed more than another, the joint will be pulled in the corresponding direction. For example, some people have overdeveloped front deltoids, and that leads to the joint being pulled forward.
THIS IS A GREAT EXERCISE FOR PEOPLE WITH SHOULDER PAIN CAUSED BY A MUSCLE IMBALANCE. The reverse fly is an isolated exercise, meaning that it focuses specifically on the rear deltoids. It can be used to correct muscle imbalances in the shoulder and force thoracic extension. And it just looks sick to have round shoulders.
To perform the exercise, stand with your feet at shoulder width apart, dumbbell in each hand, lean forward until your back is parallel with the ground, keep your knees slightly bent. Do not round your back. Keep a slight bend at the elbows and bring the weight all the way up until your shoulder blades are touching.
Make sure to squeeze at the peak of this exercise. You really want to feel the tension in your rear deltoids. Afterward, slowly lower the weight back down. Do not use momentum or heavy weight during this exercise. This is a controlled movement, and should focus on the time under tension to maximize the development of the rear deltoids.
So that's all folks.
Get Stronger!
-Nas
Some of you who work your shoulders tend to neglect your rear deltoids. For those who do not know, there are three sections of the deltoid muscle (often called the front, side, and rear deltoids). Those who have round shoulders have developed all three of these parts.
I'm assuming that some of you do not know how to isolate the rear deltoids, and so I offer you guys reverse flyes, but before I get into the specifics of the exercise, let me help you understand why it is important to strengthen this particular area.
The rear deltoids force thoracic extension, allowing you to keep a neutral spine. In simpler words - they improve your posture by keeping your body erect. Another reason for working the rear deltoids is to alleviate shoulder pain caused by the muscle imbalance between the front, side, and rear deltoids.
The shoulder joint is like a ball sitting in the middle of a socket, but if one area of the deltoid is developed more than another, the joint will be pulled in the corresponding direction. For example, some people have overdeveloped front deltoids, and that leads to the joint being pulled forward.
THIS IS A GREAT EXERCISE FOR PEOPLE WITH SHOULDER PAIN CAUSED BY A MUSCLE IMBALANCE. The reverse fly is an isolated exercise, meaning that it focuses specifically on the rear deltoids. It can be used to correct muscle imbalances in the shoulder and force thoracic extension. And it just looks sick to have round shoulders.
To perform the exercise, stand with your feet at shoulder width apart, dumbbell in each hand, lean forward until your back is parallel with the ground, keep your knees slightly bent. Do not round your back. Keep a slight bend at the elbows and bring the weight all the way up until your shoulder blades are touching.
Make sure to squeeze at the peak of this exercise. You really want to feel the tension in your rear deltoids. Afterward, slowly lower the weight back down. Do not use momentum or heavy weight during this exercise. This is a controlled movement, and should focus on the time under tension to maximize the development of the rear deltoids.
So that's all folks.
Get Stronger!
-Nas
Thursday, January 1, 2015
Quick Tip to lose Fat
Hi Guys!
It's already 2015, and I'm sure many of you have decided to lose weight for your New Year's resolutions. Some of you may not know how or where to begin in this endeavor, but here is one tip to put you on the right track.
This post may get a bit technical, but please bear with me. You may or may not be familiar with the glycemic index, but what you need to know is that in order to lose weight you must consume low glycemic carbohydrates in addition to fat and protein (in moderation of course).
Low glycemic carbohydrates are not easily digestible, which allows our bodies to process them without a spike in blood sugar that will raise the amount of insulin in our bodies. See, when insulin is running through your system, your body will stop burning fat in order to burn the carbohydrates in our blood.
The more insulin your liver secretes, the less weight you will lose, no matter how little you eat. If you cut calories drastically, your body will adapt by using less energy. Any spike in insulin will also make you hungrier which will cause you to eat more, but even if you resist the urge your body will respond by using less energy. You can avoid this by cutting carbohydrates, leaving only low glycemic foods in your diet.
Now you may be wondering what low glycemic carbohydrates are. A few examples of low glycemic carbohydrates are whole grains, fruits, vegetables, sweet potatoes, and brown rice. These foods take time to digest, so your body will not have to deal with the contained sugar all at once. The foods you want to avoid, which are high glycemic, are refined carbohydrates (white bread, pasta), processed sugar, and starches (potatoes). Logically, these foods spike your blood sugar and raise your insulin levels.
So keep that in mind when you go to the supermarket. On a side note, I created an Instagram account so follow me @ nas_fitness, and, as always, more tips and exercises coming soon. Happy New Year!
Get Stronger
-Nas
It's already 2015, and I'm sure many of you have decided to lose weight for your New Year's resolutions. Some of you may not know how or where to begin in this endeavor, but here is one tip to put you on the right track.
This post may get a bit technical, but please bear with me. You may or may not be familiar with the glycemic index, but what you need to know is that in order to lose weight you must consume low glycemic carbohydrates in addition to fat and protein (in moderation of course).
Low glycemic carbohydrates are not easily digestible, which allows our bodies to process them without a spike in blood sugar that will raise the amount of insulin in our bodies. See, when insulin is running through your system, your body will stop burning fat in order to burn the carbohydrates in our blood.
The more insulin your liver secretes, the less weight you will lose, no matter how little you eat. If you cut calories drastically, your body will adapt by using less energy. Any spike in insulin will also make you hungrier which will cause you to eat more, but even if you resist the urge your body will respond by using less energy. You can avoid this by cutting carbohydrates, leaving only low glycemic foods in your diet.
Now you may be wondering what low glycemic carbohydrates are. A few examples of low glycemic carbohydrates are whole grains, fruits, vegetables, sweet potatoes, and brown rice. These foods take time to digest, so your body will not have to deal with the contained sugar all at once. The foods you want to avoid, which are high glycemic, are refined carbohydrates (white bread, pasta), processed sugar, and starches (potatoes). Logically, these foods spike your blood sugar and raise your insulin levels.
So keep that in mind when you go to the supermarket. On a side note, I created an Instagram account so follow me @ nas_fitness, and, as always, more tips and exercises coming soon. Happy New Year!
Get Stronger
-Nas
Monday, December 22, 2014
Just go to the Gym: No One is Looking at You
Hey Guys!
The New Year is almost upon us. With it, many
Americans will make resolutions to work out, eat right, and lose weight.
Whatever your reason for going to the gym, exercise is necessary in order to
live a healthy lifestyle.
Most
beginners are afraid of going to the gym because they fear they will be judged.
This mentality is egocentric. Most people go to the gym, work out, and leave.
In fact, interacting with other gym goers is considered bad gym etiquette.
People
are not going to notice you in the gym if you keep to yourself. The only times
beginners stand out in the gym are when they try handling weight they cannot
handle using improper form, or when they use gym equipment other than for their
intended purpose.
Many
beginners, especially men, focus too much on weight. If you lift more than you
can handle you will not get stronger. Beginners should focus on proper form.
Most gym goers will be more impressed by proper technique than the amount of
weight you can lift.
When
you are at the gym, do not do bicep curls in the squat rack, do not violently
swing from the pull-up bar, do not rock back and forth while performing bicep
curls, do not round your back when you deadlift, and do not perform
calisthenics in the middle of everyone’s workout area.
Step
into the gym and proudly bench-press 50 pounds. Proudly curl 10 pounds. Proudly
fail at 3 pull-ups. It is a step in the right direction.
Keep
an open mind when you work out. Do not hesitate to ask someone for advice. Most
veterans would be happy to share their knowledge with you. The last thing an
experienced lifter wants to see is someone working out with improper form at
the gym. Do not let that person be you.
And
lastly, do not be afraid to experiment with different exercises and routines.
Do not stick to a few exercises. Broaden your horizons, find what exercises
work for you, and build a foundation for your exercise routine.
If
you decide to take that first step on your journey to becoming a healthier
version of yourself, give yourself a pat on the back. Do not be scared that you
will stand out at the gym, be proud that you had the courage to take your
health into your own hands.
Get Stronger!
-Nas
Wednesday, December 17, 2014
Essential Equipment for a Home Gym
Hey Guys!
Home gyms can be very convenient for some people, and having one will save you money in the long run. It is also harder to make an excuse to not work out when you have equipment a couple rooms down. People tend not to work out when they have to drive to a gym to work out. It can make working out tedious, especially after a long day.
But those of you who are interested in working out in the same place you sleep at night may wonder what equipment you need for a home gym. I have been working out at home for years. I have about $500 dollars worth of equipment. You may think that is a lot, but even the cheapest gyms cost about $240 dollars a year ($20 a month). And you do not own anything from it.
I have had no trouble performing various exercises and getting stronger from the comfort of my own home. In fact, many people have been surprised that I have gotten as strong as I have by working out in such a fashion. Some people believe you need all these machines and equipment to get stronger. Not all of the equipment at the gym is necessary. It can make getting stronger easier for some, but it is not necessary.
But without digressing any further, here is my list of essential gym equipment. The most essential equipment you will need for working out at home are adjustable dumbbells and a barbell. This is simple enough. Most strength exercises require either of these two devices. But do not substitute one for another. The barbell and dumbbells work differently. While you can do almost any barbell exercise with a dumbbell, you need both to target your muscles from different angles.
The next piece of equipment you need is a pull-up bar. You can get a device that will hang over your door for about $25 dollars. There is no substitute to pull-ups - it is an essential exercise that works the arms, back, and core. You can also do various stretches and core exercises such as hanging leg raises or the front lever.
The last piece of equipment you will need is a bench-press - preferably one that allows incline and decline and has a rack for a barbell. With a bench like this you can do various chest exercises and core exercises. The incline and decline will allow you to target different portions of your chest. You can use the rack to perform squats, another essential exercise that develops strength in the legs, core, and back.
So that's all folks. All together, that will run between $200 and $500. In the long run that is not a bad price. You will also enjoy the perks of working out by yourself. Namely, you do not have to share equipment with others. And for those who are shy and do not want to work out in front of others, this is one solution. I hope that helps you guys, and as always...
Get Stronger!
- Nas
Home gyms can be very convenient for some people, and having one will save you money in the long run. It is also harder to make an excuse to not work out when you have equipment a couple rooms down. People tend not to work out when they have to drive to a gym to work out. It can make working out tedious, especially after a long day.
But those of you who are interested in working out in the same place you sleep at night may wonder what equipment you need for a home gym. I have been working out at home for years. I have about $500 dollars worth of equipment. You may think that is a lot, but even the cheapest gyms cost about $240 dollars a year ($20 a month). And you do not own anything from it.
I have had no trouble performing various exercises and getting stronger from the comfort of my own home. In fact, many people have been surprised that I have gotten as strong as I have by working out in such a fashion. Some people believe you need all these machines and equipment to get stronger. Not all of the equipment at the gym is necessary. It can make getting stronger easier for some, but it is not necessary.
But without digressing any further, here is my list of essential gym equipment. The most essential equipment you will need for working out at home are adjustable dumbbells and a barbell. This is simple enough. Most strength exercises require either of these two devices. But do not substitute one for another. The barbell and dumbbells work differently. While you can do almost any barbell exercise with a dumbbell, you need both to target your muscles from different angles.
The next piece of equipment you need is a pull-up bar. You can get a device that will hang over your door for about $25 dollars. There is no substitute to pull-ups - it is an essential exercise that works the arms, back, and core. You can also do various stretches and core exercises such as hanging leg raises or the front lever.
The last piece of equipment you will need is a bench-press - preferably one that allows incline and decline and has a rack for a barbell. With a bench like this you can do various chest exercises and core exercises. The incline and decline will allow you to target different portions of your chest. You can use the rack to perform squats, another essential exercise that develops strength in the legs, core, and back.
So that's all folks. All together, that will run between $200 and $500. In the long run that is not a bad price. You will also enjoy the perks of working out by yourself. Namely, you do not have to share equipment with others. And for those who are shy and do not want to work out in front of others, this is one solution. I hope that helps you guys, and as always...
Get Stronger!
- Nas
Saturday, December 6, 2014
Exercise Post: Pull-Ups
Hey Guys!
I just wanted to share an exercise with you this week. I'm sure many of you have heard of pull-ups, and I know how much some of you dread them. But there is no substitute for pull-ups. A lot of people like to use the lat pull-down, but you cannot develop your lats, upper back, biceps, triceps, and abs from the lat pull-down.
Yes, you use your abs during pull-ups - if you use proper form. Some people do not know this, but in order to do a pull-up properly, you have to bring your legs up slightly. This will keep you from swinging from the bar, allowing you to use your core to steady yourself.
You do not want to swing from the bar. Doing so can damage your shoulders, and you will be using momentum rather than muscle to perform repetitions. If you are using momentum to complete repetitions you might as well not perform the exercise at all.
Pull-ups can be difficult, especially for heavier people, but like I said, there is no substitute for them. What you can do to make the exercise easier is place a bench, chair, or other object that prevents you from lowering all the way down underneath the bar. This will lessen the range of motion, making the exercise easier.
In order to get stronger lats from performing this exercise, focus on your negative reps. You use your lats mostly during the downward rotation. By going down slowly, you will create more time under tension which will lead to muscle growth.
Get Stronger!
-Nas
I just wanted to share an exercise with you this week. I'm sure many of you have heard of pull-ups, and I know how much some of you dread them. But there is no substitute for pull-ups. A lot of people like to use the lat pull-down, but you cannot develop your lats, upper back, biceps, triceps, and abs from the lat pull-down.
Yes, you use your abs during pull-ups - if you use proper form. Some people do not know this, but in order to do a pull-up properly, you have to bring your legs up slightly. This will keep you from swinging from the bar, allowing you to use your core to steady yourself.
You do not want to swing from the bar. Doing so can damage your shoulders, and you will be using momentum rather than muscle to perform repetitions. If you are using momentum to complete repetitions you might as well not perform the exercise at all.
Pull-ups can be difficult, especially for heavier people, but like I said, there is no substitute for them. What you can do to make the exercise easier is place a bench, chair, or other object that prevents you from lowering all the way down underneath the bar. This will lessen the range of motion, making the exercise easier.
In order to get stronger lats from performing this exercise, focus on your negative reps. You use your lats mostly during the downward rotation. By going down slowly, you will create more time under tension which will lead to muscle growth.
Get Stronger!
-Nas
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