Thursday, March 31, 2016
Outside Today! Horns optional.No Pain, No Gain? 5 Myths About Muscle Soreness (DOMS) by Christine Yu
You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great — until you wake up the next morning, barely able to move.
Enter delayed onset muscle soreness, better known as DOMS. It’s an acronym that athletes and fitness buffs wear with pride.
As its name suggests, “DOMS is muscle soreness that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training,” says Jon Mike, CSCS, NSCA-CPT and PhD candidate in Exercise Science at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, “the precise time course and extent of DOMS is highly variable,” Mike says.
DOMS is most pronounced when you introduce a new training stimulus — a new activity, increased intensity or volume — or if you are new to physical activity in general. “Your body is making adaptations to better prepare your muscles to do that activity again,” says Lauren Haythe, certified Kinesis Myofascial Integration Practitioner and yoga teacher. That’s why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day. “But, as you continue on, you can build up from there, and you won’t be so sore,” she says.
What Happens to Your Body When You Skip the Gym? by K. Aleisha Fetters on 11/29/2015
Just in case you were curious about your lack of working out:"What Happens to Your Body When You Skip the Gym?" by K. Aleisha Fetters on 11/29/2015
How Fast Will You Fall Out of Shape?
You worked hard to get fit, whether by logging regular runs, or striving for new personal bests in your bench press. When your workouts fall by the wayside, how fast you fall out of shape depends on more than just how much time you spent away from the gym. Youroverall fitness and the type of workout you’re missing will also impact your losses, says James Ting, M.D., a board-certified sports medicine physician with the Hoag Orthopedic Institute in Irvine, CA.
As a general rule, the fitter you are, the longer it will take your muscles turn to flub, he says. Your physique doesn’t like change; it’s constantly trying to achieve homeostasis. So the longer you have been exercising (and the fitter you are), the more time it will take for your body to say, “Well, I guess we don’t need to build muscle any more.”
it’s only been a week since you broke a sweat, don’t stress. Whatever your workout history, it’ll take more than seven days for your body to soften. But two weeks? You might not get away with that as easily. One Journal of Applied Physiology studysuggests that easing up on your workouts for just 14 days can significantly reduce your cardiovascular fitness, lean muscle mass, and insulin sensitivity. Meanwhile, it can take two months or longer to see complete losses of your fitness gains, according to Ting.
Tuesday, March 29, 2016
Yes, that's Arnie/ Always Someone Bigger
Outside Today (WINDY) Next Week... 9-11am Workouts
NEXT WEEK 9-11 Workouts ! Read the blog for updates. Or Twitter.
Monday, March 28, 2016
How to Build Muscle: 5 Step Guide to Lean Gains by M&S
Some good basic Nutrition info in here.
Click Here for full Article<<<<
Click Here for full Article<<<<
PLAN YOUR MUSCLE BUILDING DIET
Meet Joe.
Joe is a 20 years old student who is new to weight training but wants to gain some muscle. He’s 150lbs, 6 feet tall, and works part time as a bus boy at a local restaurant. He’s looking to train 4 days per week as he’s fairly skinny and resembles the average ectomorphic physique.
We’ll use Joe as a practical example to take you through the steps to determine your calories and macros. In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros and plan your meals.
- TDEE: ~2750 calories
- Estimated calorie target for an aggressive bulk: 2750 + 500 = 3250 calories
- Protein:
- Start at 1 gram per pound of bodyweight
- Each gram of protein contains 4 calories
- 150g (i.e. Joe’s bodyweight) = 150x4 = 600 calories
- Fat:
- Start at 0.45 grams per pound of bodyweight
- Each gram of fat contains 9 calories
- ~70g = 70x9 = 630 calories
- Carbohydrate:
- Fill your remaining calories with carbs
- Each gram of carbohydrate contains 4 calories
- 3250 – 1230 (600+630) = 2020 calories divided by 4 = 505g
So in Joe’s case, he would be shooting for roughly 150g of protein, 70g of fat, and 505g of carbs per day.
Now don’t freak out, I know that may sound like a huge amount of carbs and/or calories but for some guys (and gals) this is what it’s going to take to build muscle.
Tennis & Track Join the Spring Program (Track Pix Coming)
Thursday, March 24, 2016
Big Thanks to the Softball Team & Coaches
--Coach Cap
PS. See you back out here when you are done!
Strongman Motto...
(If you start it, you finish it. No quitting even if it takes all day & night.)
The #1 muscle we train out in the yard...
The Will.
Spring Season Strength & Conditioning... Let's go!
--Coach Cap
Wednesday, March 23, 2016
Tuesday, March 22, 2016
10 Best Unilateral Exercises by Bret Contreras | 12/13/13
10 Best Unilateral Exercises
Here's what you need to know...
- If you've never built up your single-leg strength, take 6 weeks to bring your unilateral competency up to par.
- You can achieve levels of joint torque and muscle activation with unilateral exercises that are similar to double-leg exercise, without all the spinal loading.
- Getting stronger at single-leg work will transfer over to bilateral work.
Many lifters write off single-leg exercises as "wussy exercises" because they simply haven't taken the time to get good at them. That's shortsighted. Look, a nice benefit of single-leg exercise is that you can get levels of joint torque and muscle activation that are similar to what you can get with double-leg exercise, but with less spinal loading.
Therefore, unilateral lower body exercises contribute to any good lifter's arsenal. If you're weak at single-leg training, any gains in strength and competency will transfer over to bilateral training. But with so many good exercises to choose from, which single-leg movements reign supreme? Here are the ten best.
1 – Dumbbell Deficit Bulgarian Split Squat
This exercise is an accessory movement for the squat, with the additional benefit of increasing single-leg stability and flexibility throughout a larger range of motion...
Monday, March 21, 2016
New Tire from Valhalla! (Or is it?)
Thor and Odin dropped a monster tire at our Lock-Up on Friday! Anyone know who was the delivery boy or girl? Thank you!
Friday, March 18, 2016
Should be Outside Today...If anyone is coming with all the...
Good Luck to SHS Hockey & Girl's B-Ball! BLACK KNIGHTS STRONG!
Let's Go, BLACK KNIGHTS! 2 States Finalists gettin' after it this weekend!
Also good luck to all of our Spring Athletes trying out for teams this weekend!
Thursday, March 17, 2016
WWE's Undertaker Lifts 500lbs & Jumps 40" @ DeFranco's!!
Let's hear it for old man strength... or beyond the grave strength... still 'gettin' after it' The Undertaker. Will you still be this strong when you're over 50?
Donnie Yen Training
Another tremendous athlete, Donnie Yen. If you do not move with this fluidity in your sport or in general, start thinking about how to achieve this effortlessness. Obviously years of practice, but... add in (WE DO ALL THIS at Strongman!) martial arts, animal 'FLOW' training, Yoga for body control, tumbling. Lifting or just running is not enough.
Jackie Chan Training With Wooden Dummy
Hand Speed (and coordination) translates into all sports... Wing Chun (Wing Tsun) Kung Fu is one of the kings of training this essential skill. And Jackie is a speed merchant. Imagine your linemen having this hand speed, or wrestlers or for bat speed and throwing speed - on and on.
Wednesday, March 16, 2016
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