When I started this blog, I committed to publishing a book by the end of 2011-
My book outline is currently in draft. I will meet my commitment.
I love my life, and am grateful for the opportunity to grow.
Jun 10, 2011
May 25, 2011
Dancing with the Stars... Heroes in Motion
Long time since last blog.... but here I am....and this is a repeat of sorts of an earlier blog, but I think it bears repeating.... note original link here....
http://heroofyourlife.blogspot.com/2009/12/in-praise-of-ballroom-dancing.html
Watching final episode of DWTS last night, and thinking to myself, how amazing it is to watch the professionals perform, and realizing that there is far more here than simply talented dancers, performing for the entertainment of others....
I believe again, as mentioned in original blog, that they exemplify Ayn Rand's "concept of man as a heroic being" in an art form, in the same manner that the amazing greek statues do so, except that as opposed to the static form of a statue capturing a moment in time, dancers are continually and fluidly going from pose to pose, and as I gain a deeper understanding of dance, and realize how large a part having a "proper frame" is as well as the proper positioning of the hands and feet, things that are at first considered subtleties, but in the end become the confirmation of the saying, "the little things are the big things".
These are vital from a technical standpoint, but more importantly, it completes the entire package producing the image of man as he could and should be, and thus also showing life as it could and should be.
I know that all the "stars" who participate in this, are having the most rewarding experience of their lives, and although, the majority of them are already accomplished in their chosen field, being able to manifest utmost excellence in this physical, musical and philosophical manner puts them in touch with what they, as human beings were meant to manifest and experience as part of a truly fulfilled heroic life.
My hat is off to the producers of this program for allowing us to experience this art form, and in so doing, doing far more than providing superlative entertainment, (though in light of so much mediocre "reality" tv, this is such a breath of fresh air), but inspiring us by letting us truly see what the proper form of heroic human beings look like. See photo and youtube link...
http://www.youtube.com/watch?v=IZdkMV150Ok&feature=related
http://www.freedigitalphotos.net/images/view_photog.php?photogid=778
http://heroofyourlife.blogspot.com/2009/12/in-praise-of-ballroom-dancing.html
Watching final episode of DWTS last night, and thinking to myself, how amazing it is to watch the professionals perform, and realizing that there is far more here than simply talented dancers, performing for the entertainment of others....
I believe again, as mentioned in original blog, that they exemplify Ayn Rand's "concept of man as a heroic being" in an art form, in the same manner that the amazing greek statues do so, except that as opposed to the static form of a statue capturing a moment in time, dancers are continually and fluidly going from pose to pose, and as I gain a deeper understanding of dance, and realize how large a part having a "proper frame" is as well as the proper positioning of the hands and feet, things that are at first considered subtleties, but in the end become the confirmation of the saying, "the little things are the big things".
These are vital from a technical standpoint, but more importantly, it completes the entire package producing the image of man as he could and should be, and thus also showing life as it could and should be.
I know that all the "stars" who participate in this, are having the most rewarding experience of their lives, and although, the majority of them are already accomplished in their chosen field, being able to manifest utmost excellence in this physical, musical and philosophical manner puts them in touch with what they, as human beings were meant to manifest and experience as part of a truly fulfilled heroic life.
My hat is off to the producers of this program for allowing us to experience this art form, and in so doing, doing far more than providing superlative entertainment, (though in light of so much mediocre "reality" tv, this is such a breath of fresh air), but inspiring us by letting us truly see what the proper form of heroic human beings look like. See photo and youtube link...
http://www.youtube.com/watch?v=IZdkMV150Ok&feature=related
http://www.freedigitalphotos.net/images/view_photog.php?photogid=778
Mar 20, 2011
Exercise: Different ways to same goal?
First off a review of what I consider to be exercise and what I do not.
There are many activities that people call exercise. Some are sports, some are recreation, some are sheer nonsense. All of them, may or may not provide a stimulus for the body to make an adaptation that will be beneficial to us in terms of health and/or functional ability, the latter, being a priority as we get older to maintaining quality of life.
Very few of them meet the criteria of safety, efficiency and effectiveness.
Sports and recreational activities do not, and the proper reason for pursuing these activities is if the individual seeks the enjoyment of the activity and the fulfilment that comes with accomplishments within reaching goals within that activity or sport. One should do so with the knowledge that these activities will present varying degrees of risk of acute or long term injury. Life, however is meant to be lived, and avoiding all risks is likely worse than being reckless. On the other hand, if someone is engaging in these activities and they don't actually enjoy them, but are doing so because they believe they are beneficial to them, then I have good news. Stop doing this... you are doing yourself more harm than good.
Proper exercise will go a long way towards minimizing the dangers of said sports/recreational activities by making muscles, joints, ligaments and bones as strong and as resistant to injuries as possible. "You use exercise to help you perform a sport/activity better or safer, NOT do the sport as exercise per se."
Proper exercise does not include high force activities of any type including steady state activities of any type or any explosive movements such as plyometrics or most crossfit movement, so pretty much most of what the personal trainer at the gym will have you do. (The crossfit movement has discovered the principle of intensity which is good, but the safety of most movements as any of their online forums will attest with their thousands of discussions on injuries.)
Proper exercise has been defined as
"Exercise is a process whereby the body performs work of a demanding nature in accordance with muscle and joint function, in a clinically controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism within minimum time." Ken Hurtchins
"http://www.bodymastery.net/Articles/exercise_hutchins.htm
So with that preamble done, the topic of this blog is what are the different ways of inducing the aforementioned stimulus. Refer to previous blogs if you're not familiar with the fact that I believe such stimulus can and should be done with a minimum amount of volume and frequency; as little as 15 minutes a week, is not just something you can "get away with" but is necessary to allow the body the proper time to make the adaptation from the very intense stimulus.
One of the tenets of "deep inroad" is to exhaust the maximum number and types of muscle fibers, to provide the optimum stimulus, particularly the fast twitch fibers which have been shown to be most prone to adaptation.
One principle is that the set of an exercise should have a specific length of time, which may vary from individual to individual and even from body part to body part but usually falls between 30 seconds and as much as 3 minutes, in order to have an "orderly recruitment of fibers" starting with the slow twitch fibers and ending with the fastest twitch fibers but doing so before the initial slow twitch fibers have had a chance to recover and be used again. This makes sense. Finding the proper "time under load" requires some experimentation, and even though it has been suggested that each person has an ideal "tul", there is also evidence that there may be benefits with using different ones from time to time. I don't think we need to become overly obsessed with getting it perfectly.
Another principle is that the execution of the exercise should be such that through excellent form, and properly designed machines the targeted muscles receive a stimulus that is not only intense but that by not involving other muscles, small rest moments during the execution of a rep or set, the muscle will be stimulated maximally and most efficiently providing the highest quality stimulus, and theoretically the best results. Again, I believe this is valid, not only for effectiveness but also for safety purposes. This also in fact, may be very useful in research conditions that seek to eliminate variables completely in order to determine specifically how exercise affects and benefits us. However, in actual practice, a downside is that it requires the learning of such execution to become a fairly complex skill, special machines and usually a competent trainer to supervise the execution as even long time exercisers, will compromise form unsupervised as the exercise moves to the most difficult part of the set, as we get closer to muscular failure.
Finally, the principle that I like, is that by choosing certain exercises that are most demanding to the largest muscles of the body and challenge the body as a whole the most, will literally force the body to adapt because the signal that a "life threatening stress" (how your body perceives it) will be so strong as to kick all adaptive resources maximally into gear. I'm talking about exercises like the barbell squat, and deadlifts, particularly the trap bar deadlift. The most sophisticated machine with the most competent trainer and "perfect" form, may maximally stimulate fibers for the targeted muscle group, but I don't believe will ever provide the overall stimulus imparted for example by heavy deadlifts or squats. (Arthur Jones, inventor of Nautilus, referred to this an an indirect effect.) Again, however as with the two previous principles, there is a downside... one must approach these exercises with extreme caution and learn them properly to avoid injury. The trap bar deadlift is a huge improvement over the traditional barbell deadlift in this respect, however, it must be treated with the utmost respect.
One has to choose between their priorities of safety, effectiveness and accessibility to proper equipment and trainers.
I will conclude also by stating that the foregoing has dealt with the concept of the best stimulus to adaptation, but all this becomes "straightening deck chairs on the Titanic", if the organism cannot adapt, because the individual is sleep deprived, (very common in today's society) or their nutritional practices are terrible. (both being important, but the former taking precedence over the latter.) (See previous posts on sleep, and also highly recommend book: "Lights Out: Sleep, Sugar and Survival".
All for now, just some quick thoughts.
There are many activities that people call exercise. Some are sports, some are recreation, some are sheer nonsense. All of them, may or may not provide a stimulus for the body to make an adaptation that will be beneficial to us in terms of health and/or functional ability, the latter, being a priority as we get older to maintaining quality of life.
Very few of them meet the criteria of safety, efficiency and effectiveness.
Sports and recreational activities do not, and the proper reason for pursuing these activities is if the individual seeks the enjoyment of the activity and the fulfilment that comes with accomplishments within reaching goals within that activity or sport. One should do so with the knowledge that these activities will present varying degrees of risk of acute or long term injury. Life, however is meant to be lived, and avoiding all risks is likely worse than being reckless. On the other hand, if someone is engaging in these activities and they don't actually enjoy them, but are doing so because they believe they are beneficial to them, then I have good news. Stop doing this... you are doing yourself more harm than good.
Proper exercise will go a long way towards minimizing the dangers of said sports/recreational activities by making muscles, joints, ligaments and bones as strong and as resistant to injuries as possible. "You use exercise to help you perform a sport/activity better or safer, NOT do the sport as exercise per se."
Proper exercise does not include high force activities of any type including steady state activities of any type or any explosive movements such as plyometrics or most crossfit movement, so pretty much most of what the personal trainer at the gym will have you do. (The crossfit movement has discovered the principle of intensity which is good, but the safety of most movements as any of their online forums will attest with their thousands of discussions on injuries.)
Proper exercise has been defined as
"Exercise is a process whereby the body performs work of a demanding nature in accordance with muscle and joint function, in a clinically controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism within minimum time." Ken Hurtchins
"http://www.bodymastery.net/Articles/exercise_hutchins.htm
So with that preamble done, the topic of this blog is what are the different ways of inducing the aforementioned stimulus. Refer to previous blogs if you're not familiar with the fact that I believe such stimulus can and should be done with a minimum amount of volume and frequency; as little as 15 minutes a week, is not just something you can "get away with" but is necessary to allow the body the proper time to make the adaptation from the very intense stimulus.
One of the tenets of "deep inroad" is to exhaust the maximum number and types of muscle fibers, to provide the optimum stimulus, particularly the fast twitch fibers which have been shown to be most prone to adaptation.
One principle is that the set of an exercise should have a specific length of time, which may vary from individual to individual and even from body part to body part but usually falls between 30 seconds and as much as 3 minutes, in order to have an "orderly recruitment of fibers" starting with the slow twitch fibers and ending with the fastest twitch fibers but doing so before the initial slow twitch fibers have had a chance to recover and be used again. This makes sense. Finding the proper "time under load" requires some experimentation, and even though it has been suggested that each person has an ideal "tul", there is also evidence that there may be benefits with using different ones from time to time. I don't think we need to become overly obsessed with getting it perfectly.
Another principle is that the execution of the exercise should be such that through excellent form, and properly designed machines the targeted muscles receive a stimulus that is not only intense but that by not involving other muscles, small rest moments during the execution of a rep or set, the muscle will be stimulated maximally and most efficiently providing the highest quality stimulus, and theoretically the best results. Again, I believe this is valid, not only for effectiveness but also for safety purposes. This also in fact, may be very useful in research conditions that seek to eliminate variables completely in order to determine specifically how exercise affects and benefits us. However, in actual practice, a downside is that it requires the learning of such execution to become a fairly complex skill, special machines and usually a competent trainer to supervise the execution as even long time exercisers, will compromise form unsupervised as the exercise moves to the most difficult part of the set, as we get closer to muscular failure.
Finally, the principle that I like, is that by choosing certain exercises that are most demanding to the largest muscles of the body and challenge the body as a whole the most, will literally force the body to adapt because the signal that a "life threatening stress" (how your body perceives it) will be so strong as to kick all adaptive resources maximally into gear. I'm talking about exercises like the barbell squat, and deadlifts, particularly the trap bar deadlift. The most sophisticated machine with the most competent trainer and "perfect" form, may maximally stimulate fibers for the targeted muscle group, but I don't believe will ever provide the overall stimulus imparted for example by heavy deadlifts or squats. (Arthur Jones, inventor of Nautilus, referred to this an an indirect effect.) Again, however as with the two previous principles, there is a downside... one must approach these exercises with extreme caution and learn them properly to avoid injury. The trap bar deadlift is a huge improvement over the traditional barbell deadlift in this respect, however, it must be treated with the utmost respect.
One has to choose between their priorities of safety, effectiveness and accessibility to proper equipment and trainers.
I will conclude also by stating that the foregoing has dealt with the concept of the best stimulus to adaptation, but all this becomes "straightening deck chairs on the Titanic", if the organism cannot adapt, because the individual is sleep deprived, (very common in today's society) or their nutritional practices are terrible. (both being important, but the former taking precedence over the latter.) (See previous posts on sleep, and also highly recommend book: "Lights Out: Sleep, Sugar and Survival".
All for now, just some quick thoughts.
Feb 25, 2011
A great new game for keeping the kids busy on the highway....
Who remembers either as a parent, or even when you were a kid, playing a game in the car on long trips to keep occupied, called "Geography"?
The idea is that you name a city, province, state, country or continent, and the next person has to name another using the last letter of the place named by the preceding player as the first letter of their choice. If you get stuck, you're out....
Well here's a twist on that.... let's play "Gratitude"
Here's how it could go: First of all, let's forget about the last letter thing.... (hey, this is my game, and I'm grateful that I can make it easy!!!) The only criteria, is that there has to be some link between the words that follow, and I'm not too strict about that... the fact that one makes you think of the other is close enough for me...
Health....
Happiness...
Safe Food supply...
Creativity....
Safe drinking water...
Hot showers and baths...
Sanitary indoor plumbing...
Gifted medical personnel...
Liberty...
Your children....(and their health)...
Nutritious vegetables and fruit all year long... (even if you live in Canada)
Great Literature to read....
Excellent music to listen to...
Shelter from the elements...
Reliable transportation...
Power brakes....
Power steering....
Car heaters and air conditioning...
Car audio including ipods...
GPS in cars...
Opportunities to see the world.... (when our ancestors may have lived their whole life in a 50 mile radius)
Internet... (where I can see the world virtually, and have relationships with people all over the world....)
Virtually unlimited access to information...
Education...
Diversity of ideas...
New technology every single day...
Opportunity to earn my living by socializing and thinking rather than with my back and muscles...
Fitness technology allowing me to stay fit in 10 minutes a week... (really! read other blog entries)
Dance lessons...
Leisure time to maximize relationships with loved ones thanks to technology...
Face time and video skype to see grandchildren...
Prime movers who think all this stuff up...
Toilet paper.... (don't laugh, imagine life without it...)
Toothpaste, dental care, all hygiene...
Vision....
Hearing...
Sense of touch...
Language...
Human beings.....
In the movie "White Christmas", Bing Crosby sings a song called "Count your blessings".... (ironically a Christmas movie where all the Christmas songs were written by a person who never celebrated Christmas, Irving Berlin). Bing tells us to do that if we can't sleep at night, and I've tried it.... way better than counting sheep... may or may not work, but instead of being frustrated with not being able to sleep, you'll soon feel grateful instead.
I have to add, in conclusion that virtually all of the blessings named above (which is only a very partial list) are made possible directly or indirectly, by the concepts of freedom and individual rights. These concepts unleash the most powerful force on earth... human ingenuity and creativity, and that is the seed of everything, but as with all seeds, it needs the proper conditions to flourish, which is impossible without liberty.
No coincidence that the degree of the quality of life in any place on earth is in direct proportion to the degree to which these concepts are understood, respected, cherished and protected....
So while at the same time that we need to feel grateful, we must also remember, as Tom Petty says, "Ain't no easy way to be free" and remain vigilant to protect our quality of life by defending it against those (usually our own government, but sometimes others) who would take it away.
All for now.... thanks for reading...
The idea is that you name a city, province, state, country or continent, and the next person has to name another using the last letter of the place named by the preceding player as the first letter of their choice. If you get stuck, you're out....
Well here's a twist on that.... let's play "Gratitude"
Here's how it could go: First of all, let's forget about the last letter thing.... (hey, this is my game, and I'm grateful that I can make it easy!!!) The only criteria, is that there has to be some link between the words that follow, and I'm not too strict about that... the fact that one makes you think of the other is close enough for me...
Health....
Happiness...
Safe Food supply...
Creativity....
Safe drinking water...
Hot showers and baths...
Sanitary indoor plumbing...
Gifted medical personnel...
Liberty...
Your children....(and their health)...
Nutritious vegetables and fruit all year long... (even if you live in Canada)
Great Literature to read....
Excellent music to listen to...
Shelter from the elements...
Reliable transportation...
Power brakes....
Power steering....
Car heaters and air conditioning...
Car audio including ipods...
GPS in cars...
Opportunities to see the world.... (when our ancestors may have lived their whole life in a 50 mile radius)
Internet... (where I can see the world virtually, and have relationships with people all over the world....)
Virtually unlimited access to information...
Education...
Diversity of ideas...
New technology every single day...
Opportunity to earn my living by socializing and thinking rather than with my back and muscles...
Fitness technology allowing me to stay fit in 10 minutes a week... (really! read other blog entries)
Dance lessons...
Leisure time to maximize relationships with loved ones thanks to technology...
Face time and video skype to see grandchildren...
Prime movers who think all this stuff up...
Toilet paper.... (don't laugh, imagine life without it...)
Toothpaste, dental care, all hygiene...
Vision....
Hearing...
Sense of touch...
Language...
Human beings.....
In the movie "White Christmas", Bing Crosby sings a song called "Count your blessings".... (ironically a Christmas movie where all the Christmas songs were written by a person who never celebrated Christmas, Irving Berlin). Bing tells us to do that if we can't sleep at night, and I've tried it.... way better than counting sheep... may or may not work, but instead of being frustrated with not being able to sleep, you'll soon feel grateful instead.
I have to add, in conclusion that virtually all of the blessings named above (which is only a very partial list) are made possible directly or indirectly, by the concepts of freedom and individual rights. These concepts unleash the most powerful force on earth... human ingenuity and creativity, and that is the seed of everything, but as with all seeds, it needs the proper conditions to flourish, which is impossible without liberty.
No coincidence that the degree of the quality of life in any place on earth is in direct proportion to the degree to which these concepts are understood, respected, cherished and protected....
So while at the same time that we need to feel grateful, we must also remember, as Tom Petty says, "Ain't no easy way to be free" and remain vigilant to protect our quality of life by defending it against those (usually our own government, but sometimes others) who would take it away.
All for now.... thanks for reading...
Feb 19, 2011
I won the lottery!!!!!!!!!!!!!!!!!!
I can't believe my luck.... I know they always say the odds against it are astronomical, but I realize that I've actually won!!
I'm rich beyond belief!!! How did I ever get so lucky???
Which one? Well, actually it's one that has, amazingly enough many winners, who unfortunately don't realize they've won yet, and so are missing out on celebrating their amazing luck.
First off, I'm talking about wining the odds of being here at all. Scientists tell us that the odds against intelligent human life on planet earth developing were "one out of an unimaginable number".
I'm pretty fond of being alive, so already, I realize I'm way ahead of the game.
Next, I realize that for most of recorded history, the principle of individual rights has not been recognized, much less protected. So if man has been around for a few million years, I've hit the jackpot in being born at the right time. (not even mentioning that even in modern times, I'm one of very few generations of young men who have not gone off to war, being a Canadian baby boomer).
And even though I was born at the right time to enjoy freedoms, I also had to have the incredible luck to be born in the right country, because freedom is not something most people can take for granted. (ours is not full by any stretch and we need to be vigilant to maintain and improve it, but that's a subject for another blog entry).
As a result of these freedoms, the incredible potential of human creativity and innovation was permitted to flourish producing a standard of living unheard of in history, including, plentiful and safe food, shelter, health care, access to heat in winter, air conditioning in summer, clothing, indoor plumbing and clean water. Due to this technology, I have access to the greatest talents of today and of history, through literature, music, theater arts, sports and all forms of entertainment. I'm also connected to the world community in a way even my own father only one generation back, could not have imagined.
Now, if that isn't enough of a lottery win, I had the amazing good fortune to being born to great loving parents, and wonderful siblings, so that my formative years are full of great memories and great role models.
Today I find myself in a challenging and rewarding career that I lliterally stumbled on, meeting someone in a mall who I knew, and who told me about an opportunity I had never considered previously.
I also have 4 wonderful children, and 3 grandsons, all of whom I am very proudl of and who enjoy their health for which I cannot be more thankful.
Last but not least, I met and married the greatest woman on earth, who cares for me, and supports me in every way, so that I share every success and every challenge, and look forward to going home to every single day, and miss when I'm not with her.
Lorraine told me today, she bought a lottery ticket because the current prize is up to forty million. OK, whatever, I won't lie, if that ever happened, that would be great, but let's face it, I"m already rich beyond belief.....and now all I have to do is do my best each day, so that in some small way, I can try to do the impossible, show that I in some way deserve all that I have.
I can't see myself ever accomplishing that, but I will die trying!!!
I'm rich beyond belief!!! How did I ever get so lucky???
Which one? Well, actually it's one that has, amazingly enough many winners, who unfortunately don't realize they've won yet, and so are missing out on celebrating their amazing luck.
First off, I'm talking about wining the odds of being here at all. Scientists tell us that the odds against intelligent human life on planet earth developing were "one out of an unimaginable number".
I'm pretty fond of being alive, so already, I realize I'm way ahead of the game.
Next, I realize that for most of recorded history, the principle of individual rights has not been recognized, much less protected. So if man has been around for a few million years, I've hit the jackpot in being born at the right time. (not even mentioning that even in modern times, I'm one of very few generations of young men who have not gone off to war, being a Canadian baby boomer).
And even though I was born at the right time to enjoy freedoms, I also had to have the incredible luck to be born in the right country, because freedom is not something most people can take for granted. (ours is not full by any stretch and we need to be vigilant to maintain and improve it, but that's a subject for another blog entry).
As a result of these freedoms, the incredible potential of human creativity and innovation was permitted to flourish producing a standard of living unheard of in history, including, plentiful and safe food, shelter, health care, access to heat in winter, air conditioning in summer, clothing, indoor plumbing and clean water. Due to this technology, I have access to the greatest talents of today and of history, through literature, music, theater arts, sports and all forms of entertainment. I'm also connected to the world community in a way even my own father only one generation back, could not have imagined.
Now, if that isn't enough of a lottery win, I had the amazing good fortune to being born to great loving parents, and wonderful siblings, so that my formative years are full of great memories and great role models.
Today I find myself in a challenging and rewarding career that I lliterally stumbled on, meeting someone in a mall who I knew, and who told me about an opportunity I had never considered previously.
I also have 4 wonderful children, and 3 grandsons, all of whom I am very proudl of and who enjoy their health for which I cannot be more thankful.
Last but not least, I met and married the greatest woman on earth, who cares for me, and supports me in every way, so that I share every success and every challenge, and look forward to going home to every single day, and miss when I'm not with her.
Lorraine told me today, she bought a lottery ticket because the current prize is up to forty million. OK, whatever, I won't lie, if that ever happened, that would be great, but let's face it, I"m already rich beyond belief.....and now all I have to do is do my best each day, so that in some small way, I can try to do the impossible, show that I in some way deserve all that I have.
I can't see myself ever accomplishing that, but I will die trying!!!
Feb 12, 2011
Today's weekly 10 minute workout
Trap bar deadlift
142.5*5
142.5*5
197.5*3
247.5*3
297.5*5
Nautilus pullover ultimate rep
182.5*1:55
nautilus torso arm
155*55 seconds
142.5*5
142.5*5
197.5*3
247.5*3
297.5*5
Nautilus pullover ultimate rep
182.5*1:55
nautilus torso arm
155*55 seconds
Feb 6, 2011
Feedback recently given
Someone recently asked me for feedback and after replying I thought perhaps my response
summarized some of
my current thinking on exercise and nutrition fairly well so...
Ed,
Even though part of me knows that my genetics/age are limiting factors for gaining significant size, I am not going down without a fight.
If I was wealthy and didn't need to work, my first change would be to sleep 9 or 10 hours per day. I suspect very strongly that this would be significant and I've often thought that many debates about recovery in exercise are akin to straightening chairs on the titanic as 90% of the population is by definition sleep deprived.
Note that people who are in prison often display incredible physiques despite daily marathon training and less than optimum nutrition.
That could also be explained by higher testosterone levels in an agressive population coupled with higher motivation. (being considered weak in that society is a distinct disadvantage ) but I think the opportunity to train, eat and sleep lots must be a significant contributor.
I feel lucky to get 7 to 8.5.
For sheer size, I believe an emphasis on exercises like the trap bar deadlift, leg press and squat are essential. The combination I'm currently cycling is
Leg presses continuous 2 min or less to failure
Tbdl doing sets of 5 and 3 working up to a max weight for 3 reps
Lp using a 20 rep breathing squat/rest pause method*
Tbdl using a similar 20 rep method**
These are staples of weekly "big 3" which also include nautilus pullover (jreps and ult rep) dips, chins, nautilus decline press, torso arm and low back.
For eating, I like Kurt harris' "get started" section on paleonu.com with an accent on getting more calories from fat to help with growth. Check this link often as Kurt updates continually as he does more research.
My current strategy that I'm just starting is non workout days
Max 100 g carbs (if you go over do so with tubers)
Max 120 g protein
No limit fat (raw cream, coconut oil, raw eggs)
Workout day
Max 100g fat
No limit protein and carbs (though I will not eat junk) fruits, vegetables, tubers, raw honey, raw milk are preferred carb sources
I am trying this exercise and diet combination recently so cannot make any claims to effectiveness. Just my current attempt to go down fighting.
Other sources for diet that you could check out are leangains and dipasquale's anabolic diet. I don't fully agree with details but some good info.
I do like Chris masterjohn. (google or look for on facebook)
As for getting lean for competition, the "how to lose fat" link at the bottom of forementioned "getting started" link has good ideas I might go with more protein.
How lean? The mirror is the best indicator and odds are it is leaner than you think, significantly.
Truth be told, the current emphasis on extreme leanness as a judging criteria IMO is not "natural". I've read that our bodyfat serves a purpose in storing toxins, which in absence go to our organs. I cannot vouch for scientific validity of this but food for thought.
In the last week to 10 days before a competition there is also a manipulation of water retention that takes place by using various tactics of water intake (drink lots), sodium and pottAssiun and carb intake.
A bodybuilder who is not holding enough water will look small and stringy, just enough will show vascularity and muscle fullness and too much will make the person appear smooth or even bloated.
Much of bodybuiding is illusionary and good posing which is a lot harder than it looks can serve to make a lesser physique win over a better one by emphasizing strengths and hiding weaknesses. Finally, judging is extremely subjective depending on what judge shows up.
* first 10 reps with 5 second pause with knees just short of locked followed by 10 second pauses for next 5 reps and 15 second pauses for last 5. If that is not failure then do as many additional continuous reps over 20 and raise weight next time.
**5 reps and 25 second break putting trap bar down then 5 reps and 30 second break then 3 reps and 35 seconds, 3 more and 40, 2 and and 45 and then final 2. If I can do more in good form then I keep going. With deadlift, failure is when form suffers. Take time to learn this exercise properly
-butt down
-eyes up
-hand position in line with ankles
-think pushing feet through floor rather than lifting with back
Part of the reason for pauses is to give yourself a chance to reposition for perfect form. I start to do this while there is still 10 seconds left in planned break.
summarized some of
my current thinking on exercise and nutrition fairly well so...
Ed,
Even though part of me knows that my genetics/age are limiting factors for gaining significant size, I am not going down without a fight.
If I was wealthy and didn't need to work, my first change would be to sleep 9 or 10 hours per day. I suspect very strongly that this would be significant and I've often thought that many debates about recovery in exercise are akin to straightening chairs on the titanic as 90% of the population is by definition sleep deprived.
Note that people who are in prison often display incredible physiques despite daily marathon training and less than optimum nutrition.
That could also be explained by higher testosterone levels in an agressive population coupled with higher motivation. (being considered weak in that society is a distinct disadvantage ) but I think the opportunity to train, eat and sleep lots must be a significant contributor.
I feel lucky to get 7 to 8.5.
For sheer size, I believe an emphasis on exercises like the trap bar deadlift, leg press and squat are essential. The combination I'm currently cycling is
Leg presses continuous 2 min or less to failure
Tbdl doing sets of 5 and 3 working up to a max weight for 3 reps
Lp using a 20 rep breathing squat/rest pause method*
Tbdl using a similar 20 rep method**
These are staples of weekly "big 3" which also include nautilus pullover (jreps and ult rep) dips, chins, nautilus decline press, torso arm and low back.
For eating, I like Kurt harris' "get started" section on paleonu.com with an accent on getting more calories from fat to help with growth. Check this link often as Kurt updates continually as he does more research.
My current strategy that I'm just starting is non workout days
Max 100 g carbs (if you go over do so with tubers)
Max 120 g protein
No limit fat (raw cream, coconut oil, raw eggs)
Workout day
Max 100g fat
No limit protein and carbs (though I will not eat junk) fruits, vegetables, tubers, raw honey, raw milk are preferred carb sources
I am trying this exercise and diet combination recently so cannot make any claims to effectiveness. Just my current attempt to go down fighting.
Other sources for diet that you could check out are leangains and dipasquale's anabolic diet. I don't fully agree with details but some good info.
I do like Chris masterjohn. (google or look for on facebook)
As for getting lean for competition, the "how to lose fat" link at the bottom of forementioned "getting started" link has good ideas I might go with more protein.
How lean? The mirror is the best indicator and odds are it is leaner than you think, significantly.
Truth be told, the current emphasis on extreme leanness as a judging criteria IMO is not "natural". I've read that our bodyfat serves a purpose in storing toxins, which in absence go to our organs. I cannot vouch for scientific validity of this but food for thought.
In the last week to 10 days before a competition there is also a manipulation of water retention that takes place by using various tactics of water intake (drink lots), sodium and pottAssiun and carb intake.
A bodybuilder who is not holding enough water will look small and stringy, just enough will show vascularity and muscle fullness and too much will make the person appear smooth or even bloated.
Much of bodybuiding is illusionary and good posing which is a lot harder than it looks can serve to make a lesser physique win over a better one by emphasizing strengths and hiding weaknesses. Finally, judging is extremely subjective depending on what judge shows up.
* first 10 reps with 5 second pause with knees just short of locked followed by 10 second pauses for next 5 reps and 15 second pauses for last 5. If that is not failure then do as many additional continuous reps over 20 and raise weight next time.
**5 reps and 25 second break putting trap bar down then 5 reps and 30 second break then 3 reps and 35 seconds, 3 more and 40, 2 and and 45 and then final 2. If I can do more in good form then I keep going. With deadlift, failure is when form suffers. Take time to learn this exercise properly
-butt down
-eyes up
-hand position in line with ankles
-think pushing feet through floor rather than lifting with back
Part of the reason for pauses is to give yourself a chance to reposition for perfect form. I start to do this while there is still 10 seconds left in planned break.
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