Best book on Lifting

[nitro]

Quote from ShoeshineBoy:

Stretching has been shown to relax the arteries which is always a good thing.

The studies have also shown that stretching before a workout can decrease power and strengh, generally a bad idea...

I stretch at the end of a workout not before. I find that warming up slowly on the treadmill is better than stretching before. Also, staying hydrated is important, as one is far more likely to pull a muscle if not properly hydrated. However, if you are a competitive athelete, I am not sure you should avoid stretching before competition. I know I stretched before track meets carefully.

The more explosive the movement though, the more likely that you are to pull a muscle, unfortunately. I find that my body will tell me to slow down by giving me hints that I am about to pull a muscle if I progress slowly. But if I just went out and ran a 50 explosively, it would simply retaliate with excruciating pain if I pulled a muscle. Anyone that has ever pulled a hamstring or groin muscle knows the writhing pain.

That is why if you need to develop fast twitch muscle fiber like a sprinter, you should train to do so, imo

http://en.wikipedia.org/wiki/Ballistic_Training

 

[killthesunshine]

Quote from ShoeshineBoy:

Stretching has been shown to relax the arteries which is always a good thing.

The studies have also shown that stretching before a workout can decrease power and strengh, generally a bad idea...

stretching relaxes which arteries..those in the muscle that being stretched??

 

[Maverick74]

Nitro, I have a few tips for you to help you over the plateau. One, shorten the time in between sets. Ideal is probably 30 secs but maybe even do some 15 second breaks. Also, do supersets, That will really get you pumped. And third, when you hit the treadmill, use the incline. You will really feel the difference. Get it as steep as you feel comfortable with.

 

[killthesunshine]

Quote from ShoeshineBoy:

I'm jumping into the middle here, so hopefully I'm not repeating what you've already stated.

To look good in clothes, you've got to put on muscle. To put on muscle, you've got to consume a lot of protein.

This would require a lengthy explanation, but the only two animal proteins that are really safe to eat in those quantities are whey and egg whites.

The reason I mention it is that you don't have to worry about the fine tuning of weight lifting, you'll just gain weight if you get enough protein.

I've easily got 20 more pounds of muscle than I did in college and am much stronger and don't even think about what I lift or how. I just go in and enjoy myself and make sure 1) I don't hurt myself and 2) I eat enough protein.

Keep it simple. Keep it fun.

And, btw, I'm 50 and a Skinny Bastard, so if I can put on muscle, anyone can do it!

egg whites while being low in fat are very high in methionine and a very good source of AGE (advanced glycation endproducts) which crystallizes your arteries. (good thing your stretching too huh


don't need any eggwhites to build muscle. that's BS! this ...

http://en.wikipedia.org/wiki/File:Légumes_01.jpg

..provides plenty of protein

 

[ShoeshineBoy]

Quote from killthesunshine:

stretching relaxes which arteries..those in the muscle that being stretched??

There are several theories:

http://heartdiseasediabetes.suite101.com/article.cfm/muscle-flexibility-linked-to-artery-disease

 

[ShoeshineBoy]

Quote from nitro:

I stretch at the end of a workout not before. I find that warming up slowly on the treadmill is better than stretching before. Also, staying hydrated is important, as one is far more likely to pull a muscle if not properly hydrated. However, if you are a competitive athelete, I am not sure you should avoid stretching before competition. I know I stretched before track meets carefully.

The more explosive the movement though, the more likely that you are to pull a muscle, unfortunately. I find that my body will tell me to slow down by giving me hints that I am about to pull a muscle if I progress slowly. But if I just went out and ran a 50 explosively, it would simply retaliate with excruciating pain if I pulled a muscle. Anyone that has ever pulled a hamstring or groin muscle knows the writhing pain.

That is why if you need to develop fast twitch muscle fiber like a sprinter, you should train to do so, imo

http://en.wikipedia.org/wiki/Ballistic_Training

Well, you seem like you're a "balls to the wall" kind of guy based on your run times, so the explosive movments will probably keep you in the gym with a smile on your face.

But, for the record, I do volume one workout, lift heavy the next. Sometimes I go up with the weights, sometimes down. Just surprise your muscles - push 'em. It doesn't matter how.

Then make sure you get enough sleep and protein and pretty soon your shirts and pants won't fit any more.

Btw, think of a mechanics forearms: they're usually quite impressive as far as musculature. The reason: lots of volume. Push your muscles and they'll grow: there's a hundred different ways to do it...

 

[killthesunshine]

Quote from ShoeshineBoy:

There are several theories:

http://heartdiseasediabetes.suite101.com/article.cfm/muscle-flexibility-linked-to-artery-disease

thanks for this but i think they have it backwards in your article. Poor flexibility is associated with stiffer arteries not that stretching relaxes artery.

 

[ShoeshineBoy]

Quote from killthesunshine:

thanks for this but i think they have it backwards in your article. Poor flexibility is associated with stiffer arteries not that stretching relaxes artery.

Well, even if you're right, the stretching disciplines such as tai chi, yoga, etc. all are proven cortisol-busters.

I'm a kinetic kind of guy, so I've never tried any of those. But study after study is showing the benes of these kind of exercises that include stretching.

 

[killthesunshine]

Quote from ShoeshineBoy:

Well, even if you're right, the stretching disciplines such as tai chi, yoga, etc. all are proven cortisol-busters.

I'm a kinetic kind of guy, so I've never tried any of those. But study after study is showing the benes of these kind of exercises that include stretching.

calming one's mind (meditation) can reduce cortisol.

try sitting quietly w/o any movement whatsoever fro 30 minutes.

 

[trendlover]

Quote from nitro:

Also, staying hydrated is important, as one is far more likely to pull a muscle if not properly hydrated.
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