Monday Muscle - Muscle Memory - Can Muscles Actually Remember?

Ask any bodybuilder what muscle memory means and they will readily answer that it is the ability to regain muscle mass more quickly after a period of inactivity than it took to gain the same mass originally. However, if you type the term "muscle memory" into a search engine on the internet, you will find there are many different interpretations of this term. And depending on which authority you consult, the meanings are diverse.

Some believe that muscle memory is simply the application of learned processes much like a baby learns to walk or feed itself.

Repetition can bring success

After many repetitions of the same action, parts of the body are able to react without the person thinking about what they are doing, and the action involved seems to come naturally. If this is true, then muscle memory is actually a neurological function that is built into all humans. According to Andersen, et al. (2005), some studies have shown that neurological and physiological changes occur during skill training, but not during strength training alone.

Others believe that there is an actual physiological change that occurs in the muscles during strength training, altering the function of certain muscle fibers, causing them to bring about muscle growth more readily than before training. In both cases, the muscle's ability to regain both strength and size may be enhanced if training is stopped for a period of time and then started again.

Resistance training and weight training require a combination of strength and motor skill. As a person learns how to perform certain exercises, it is important to learn the right patterns of movement that will achieve the desired muscle growth (Jensen, Marstrand & Nielsen, 2005). Many people define muscle memory as muscular hypertrophy, kinesthesia, proprioception or a result of neuromuscular facilitation. To some extent, all of these definitions play a part in muscle memory. Let's start by defining these terms and showing their interaction with one another to facilitate "muscle memory" during strength training and bodybuilding (as well as other types of exercise).

Muscular Hypertrophy Hypertrophy is the increase of the size of an organ or select area of tissue that occurs due to an increase in the size of cells. Muscular hypertrophy occurs through increased contractile proteins. Myosin heavy chain isoforms, or MHCs, refer to the types of protein seen in a given muscle fiber.

MHCs determine how the muscle fiber functions.

Some moves give more muscle

There are two types of MHCs - IIX, which are neutral until they are put to use by the muscle, and IIA, which have a specific purpose of causing muscle growth. Certain MHCs undergo a change in response to resistance exercise and serve as a reservoir of sorts for muscle hypertrophy because they can transform themselves into the types of fibers which grow easily in response to training (Haycock, 2004). Many scientists believe that once these types of muscle fibers are generated by regular resistance or weight training, they remain in the muscle, waiting to be reactivated. If a person does not exercise, or detrains, for a long period of time, and then begins an exercise regimen again, the fact that there are an abundance of muscle-growing fibers already present from previous workouts helps to regain muscle more quickly the second time around. In fact, certain types of strength training advocate detraining for a period of time in order to facilitate this type of response in the muscle, therefore eliminating the possibility of hitting a plateau that is difficult to overcome (Haycock, 2002). Without that plateau, a bodybuilder is better able to continue growing in muscle size and strength.

Kinesthesia Kinesthesia is the body's ability to sense the position and movement of all parts of itself, such as limbs and muscular tension. For example, if a person closes their eyes and holds their arms straight out in front of them, they are able to tell without looking if their palms are facing up or facing down. For a bodybuilder this translates into the body's ability to know the precise location and position to stop during a repetitive exercise in order to achieve the right amount of flex and tension to maximize the results. If you've taken part in a good program of resistance training, you will retain the ability to repeat the correct movements even if you stop training for a while.

It is important to note, however, that learning the correct way to perform an exercise is the key to achieving the best results. If a person learns the wrong movements, they will not achieve the same results. It is best to use a personal trainer or receive some sort of instruction when learning to exercise the different muscle groups, because learning the wrong form can cause damage or result in a workout that does not meet the exerciser's goals. And the time and effort involved in unlearning bad technique can be substantial and can totally demoralize the individual.

Proprioception/Neuromuscular Facilitation Proprioceptive Neuromuscular Facilitation is the term used to describe stretching exercises that increase range of motion in a muscle, thereby increasing strength and flexibility. It is often used as therapy after an injury or long periods of inactivity such as bed rest. By stretching and contracting and rotating a muscle, sufficient use can be regained even though the muscle has not been used as much as it would be normally, thus allowing a person to regain normal function. Stretching is an important part of physical fitness because it prepares the muscles for the physical activity involved in performing certain movements. It can reduce muscle strain and the danger of injury during a workout session. In order to be in top physical condition, a person must have good flexibility. Of course, there are different types of stretching for different routines.

Is Muscle Memory a Myth or Fact? Many articles and studies exist that discuss whether muscle memory in relation to bodybuilding and weight training is a myth. Some experts believe that muscle memory is simply a normal function of the body, that it is more related to the way the brain sends signals when performing any movement.

Correct movements mean optimum benefit

However, we'll use the term to define the memory of a learned pattern of behavior, such as how to make the correct movements while performing resistance training exercises to obtain optimum benefit.

Based on my interpretation of the literature, as well as my own experience, muscle memory is real and does have an impact on a person's ability to regain muscle mass quickly after a period of no exercise when they previously practiced a regular exercise regimen. A good analogy is learning to ride a bicycle or learning how to swim - once a person learns how to do these things, even if they don't do them for a long period of time, they are able to operate the pedals and retain their balance on a bicycle, or kick their feet and rotate their arms to stay afloat when swimming.

Sources:
Andersen, L. L., Andersen, J. L., Magnusson, S. P., Suetta, C., Madsen, J. L., Christensen, L. R., & Aagaard, P. (2005). Changes in the human muscle force-velocity relationship in response to resistance training and subsequent detraining. Journal of Applied Physiology, 99, 87-94.
Staron, R. S., Leonardi, M. J., Karapondo, D. L., Malicky, E. S., Falkel, J. E., Hagerman, F. C. & Hikida, R. S. (1991). Strength and muscle adaptations in heavy-resistance-trained women after detraining and retraining. Journal of Applied Physiology, 70, 631-640.
Trappe, S., Williamson, D., & Godard, M. (2002). Maintenance of Whole Muscle Strength and Size Following Resistance Training in Older Men. Journal of Gerontology: BIOLOGICAL SCIENCES, 57A (4), B138-B143.

Darrin Clement runs http://worldfitnessnetwork.com, a blog covering the Art and Science of Building Lean Muscle Mass and An Awesome Physique. Sign up and get our free e-book on bodybuilding.

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Fat Loss Friday - Understanding HIIT

Of all the exercises in the world none will improve your fitness as dramatically and lose your fat as quickly as HIIT(High Intensity Interval Training). Its tough to do but incredibly effective

Individuals who are trying to lose fat use this method most often. It has a number of distinct goals and differences which make it unique.

Torch fat using HIIT

The major difference is the amount of time you will spend doing this routine, which should take no longer than twenty minutes, not including warm ups and warm downs. This may appear to be a very short space of time; however, if you do the workout as it is designed you will be very tired at the end of it. Holding an anaerobic state for as long as possible is the main goal of High Intensity Interval Training. Since there are rest intervals in High Intensity Interval Training, you can sprint harder for a longer time. For example, if you were sprinting 100 meters, you would go all out and very fast for about 15 seconds. In the advanced High Intensity Interval Training workout, you might spend seven or eight minutes going full-on for a 15-minute routine. Four to six total workout minutes are perfect for a novice.

High Intensity Interval Training allows for a range of different activities. Using the largest muscle groups in your body safely is important when choosing an activity. The energy source found inside the muscle is tapped by the High Intensity Interval Training. Your benefits increase with an increase in the size of the exercised muscle group.

Sprinting is the ideal choice for High Intensity Interval Training. Pick another activity if you have injuries or problems which may prevent you from sprinting. One excellent option is using a stationery spinning bicycle.

High Intensity Interval Training routines are not designed to be done on consecutive days. The goal of a workout is to operate at quite a high intensity. In order to maintain this level of exertion, put as much effort as possible into your reps. This is when High Intensity Interval Training is at its most productive. After working out, give your muscles time to regain energy. You have a much greater chance of injuring yourself if this doesn't happen, and you will not be able to workout with as much intensity as before. The more rested you are, the more intensity you can put into your workout, getting the benefits in your body during your rest period.

It was believed that doing High Intensity Interval Training on an empty stomach was the optimal method for maximum fat loss.

Easily digested food helps fat loss

However, new studies have shown that this is not the case. Before you exercise, make sure you eat something balanced and easily digestible; also ensure that your meal is not too heavy before you exercise.

One of the goals of High Intensity Interval Training is for continuous improvement, never to hit a wall, or plateau. High Intensity Interval Training capitalizes on your body's natural ability to continuously adapt to increasing levels of demand; because of this innate ability, your body inevitably will adapt to whatever you demand of it. Your goal results will not be as quick if this occurs. Avoid this by keeping your body guessing. After eight weeks on one High Intensity Interval Training program, take a week off and start a different routine. There are many options available.

Source: Greg McKenzie Free Articles from ArticlesFactory.com

Monday Muscle - Can High Intensity Training Help You?

Workout tips and weight loss advice can be found everywhere you look. They are online, on television, in advertising and just about anywhere you turn. But is there any value in any of these tips?

Unfortunately, the answer is generally no. Most people offering their advice are more interested in taking your money than helping you lose weight or get healthy. It really is sad but all too true.

So are there any good health tips online? Have any studies led to fitness breakthroughs? Is there something all the scam artists don't want you to know?

Mike Mentzer popularised High Intensity Training

This time the answer is yes. Scientific research has been conducted into a relatively new field of exercise known as High Intensity Training, or HIT. These studies have uncovered incredible results that you absolutely need to know.

First, High Intensity Training is the premise that by decreasing the duration of exercise and increasing the intensity, you can still get a good workout. Instead of the traditional workouts of mild intensity and long duration, HIT followers workout for about 10 minutes and exert almost all the energy doing so.

The benefits are staggering. Research has shown HIT to increase metabolism and weight loss as well as increase muscle mass faster. The exercises to achieve these results are not the same, but the principles are.

If you want to achieve optimal weight loss, then HIT can work for you. Incorporate sprint intervals into your jog for a month. If you normally jog on a treadmill for thirty minutes, try jogging just fifteen minutes, then every five minutes try to do an all out sprint for thirty seconds.

This simple change in your routine can dramatically improve your results. Not only will you burn more fat during and after exercise, you will sleep a lot better as well. As you get more fit, increase the duration of your workout and decrease the time between sprints.

If you want to increase muscle mass dramatically, then HIT is perfect for you. Instead of doing endless sets of various weight lifting routines, you only need to do three exercises: bench press, seated row and squats.

The bench press is a "core" exercise

These three exercises will work nearly all of your muscle groups.

Start with the bench press. Find a weight you can barely lift ten times. Now cut that weight in half and do ten reps, only take ten full seconds per rep.

That means take five seconds to put the bar up and another five seconds to let the bar down. This will be much slower than you are used to doing the bench press. It will also be a lot harder than you think to get to ten reps.

After the tenth rep, have a spotter help you do two negative reps. This means they will lift the bar for you and you simply have to let it down. It is a lot harder than it sounds.

Immediately after finishing the bench press, move to the squats. Follow the same format as with the bench press. Use light weight, move slowly and get the negative reps at the end.

Finally, finish with the seated rows. Follow the same principles as before. Once you are finished your muscles will feel more fatigued than they ever have.

This method of working out has shown incredible results for those who have been following a routine. Try High Intensity Training for just one month and see if you notice incredible results like thousands of others.

Cade Lennox is a fitness and health expert who writes articles about exercise, nutrition and more. He has also authored hundreds of treadmill reviews.

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Monday Muscle - 9 Reasons You Are NOT Building Muscle - Bodybuilding Errors

Building muscle is not easy. If it was, everyone would be walking around muscle-bound. The task of adding muscle to your frame requires work, and many times factoring in meticulous details.

If you've been pounding the iron every day, doing set after set and repetition after repetition and are showing absolutely zero results, you are probably making some costly mistakes just like many other bodybuilders.

This article is to identify and tackle each bodybuilding error to ensure you are building muscle. When you eliminate the obstacles, you start making progress.

If you are ready to start making muscle gains, then read on...

Bodybuilding Error #1: No Starting Point 

Many bodybuilders fail to show any progress when embarking on a new weight-training program because they have absolutely no idea of where to start. Before beginning a training program you need to first assess your physique. What are your strengths and what are your weaknesses? Which body parts need to be brought up to speed or balanced out?

Bodybuilding Error #2: Tackle Plateaus Immediately 

Often time's, bodybuilders have a small growth spurt and then it stalls dead in its tracks. When this occurs they have no idea how to continue to produce gains. Hitting a plateau is not a detriment; it's a red flag to tell you to change something in your program. This could mean more calories, more rest, or a simple change in training. Heed the warning and make changes when necessary.

Bodybuilding Error #3: Failure to Track 

Track your progress

Most bodybuilders don't know how to track their progress, or they neglect to track their progress. Often times, bodybuilders fail to have a structured system to follow to evaluate and gauge their progress. Without a roadmap, you are headed down a dead end road.

Bodybuilding Error #4: Neglecting the Weakest Link 

It's common among bodybuilders to train their strongest body part more because it feeds their ego. Those who don't train or those who fail to put 100% into their weak body parts are doing themselves a great injustice, which can create imbalances.

Bodybuilding Error #5: Supplement Reliance 

Many bodybuilders get a condition called supplement-overload. This is simply taking too many supplements in hopes to build a superhuman body overnight. There are a few key supplements that help to build muscle. Knowing what supplement to take and when to take it can make all the difference in muscle gains. Overloading on the latest supplement trend will only deflate your wallet.

Bodybuilding Error #6: No Intensity 

I see a lot of bodybuilders lacking intensity. Anaerobic intensity is not high-volume training. Training intensity is the poundage and force used. When you fail to challenge your muscles, your body will fail to grow.

Bodybuilding Error #7: Information Overload 

It's common for bodybuilders to be in a whirlwind of excess information. Information overload is having too much information and not having the slightest idea of how to implement any of it. Building muscle is not complicated. Go back to the basics, train, eat, rest = growth.

Bodybuilding Error #8: Poor Form 

Bad form is another major mistake made among bodybuilders. Many bodybuilders are ego lifters. The weight they try to push is so much that proper form is missing, which can cause injury.

Bodybuilding Error #9: Fear of Carbs 

Carbs can be your best friend

Shunning the carbs is a major muscle-building error. Carbs are stored in the muscles as muscle glycogen. This is the fuel for weight training. Without the proper muscle fuel you will be in a muscle wastage state. You can eat protein until it comes out of your ears, but if you don't have glycogen stores, you won't increase your strength or muscle gains.

Conclusion 

This is just skimming the surface of bodybuilding errors. However, if you can avoid the above you can maximize muscle gains and strength levels far beyond you ever imagined.

To be a success you have to keep yourself and your ego in check. Keep in mind your goal is progression, not perfection. If it means taking a few days off of training, so be it. Sometimes, taking a step back can put you two steps ahead.

Article Tags: Building Muscle, Bodybuilding Errors, Muscle Gains, Many Bodybuilders

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Wednesday Video - Build A Luscious Booty

Build a Luscious Booty - How to have a Nice Ass

It seems having a "booty" is not just for the ladies out there - men need one too! Lets face it. To set off a nicely toned (or muscular) body a flat behind will not cut it. You need a butt!

In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of http://www.iamalpham.com http://www.peteandpedro.com and http://www.aaronmarino.com, talks about how to build a better butt. This is a nice butt building tutorial that will talk about 2 ways to build a better butt, backside, ass, tush... whatever you want to call it.

Monday Muscle - The Foundations Of Your Temple

Imagine for a moment a lean, muscular, toned body. This person is standing on a beach gazing out across the waves. As your eyes take in the the good looking body you start to track downwards to come a cross a pair of stick thin, almost toothpick like legs!! Whoa - what happened there? All of a sudden that body atop those legs doesn’t look so good anymore. In fact it looks faintly ridiculous.

You see that is the problem. Most people who train with weights, to achieve the body they dream of, pay ample attention to their upper halves but when it comes to the foundation they tend to be sorely lacking. It’s easy to understand why - working the legs is hard, extremely so, and most people reckon that most of the time the legs are covered anyway so it doesn’t seem to matter so much.

Unfortunately in order to achieve a complete physique strong legs are a necessity. Most sports also require strong legs (soccer, running, cycling, swimming and so forth) and since they take up almost half of a fully functional body it’s a shame to neglect them.

There is no other animal in the world that can run for as long or for as relatively long distances as humans. If you doubt the truth of that statement name 1 animal that can do so. People run marathons, tri-athletes demand even more. Horses, by comparison, only run for a relatively short time before slowing to a canter. Camels, zebras, wildebeest, bison and so forth all the same. Only humans have the capacity to keep running for great distances and for great lengths of time.

So what to do? Well since your legs are designed for arduous work they need to be worked intensely. I remember that the first time I ever picked up a set of weights (as a very young teenager - around the age of 13 in a dark corner of the school gymnasium with a group of other young boys) the first exercise I did was squats. Since then whenever I have trained with weights I have never neglected my legs.

Conventional wisdom has it that squats are the primary exercise for legs. However because they tax so much of your body they are a great overall exercise. So if you want strong shapely legs, a stronger chest, a better back, firmer arms, to be stronger generally - you should squat. See the video below for pointers on how to do this correctly.

However, this is a technically difficult exercise and some people genuinely cannot squat. It may be because of body mechanics, back problems or some other reason. If this is the case then try leg presses with your back supported. If even this is not possible then leg extensions and leg curls can be used. However, these are not really full substitutes for full proper squats.

Remember - if you want your body to be a strong temple you need to build the foundation first. So go ahead and build that strong foundation. Go ahead and squat.

The beginners Break in routine

Hopefully by now everyone should know that for successful weight loss, and to keep it off, you need to train with weights

Many people are loath to start weight training for a variety of reasons. This is specially true of women who fear that as soon as they pick up dumbbells or any other type of weight they will somehow become massive muscled freaks with facial hair and deep voices! This is a shame as nothing could be further from the truth. The fact of the matter is that while cardiovascular training is good for weight loss it contributes next to zero for body composition, lean tissue, improved posture, muscular strength, preventing loss of bone density (osteoporosis also known as brittle bone disease). Weight training is the answer to many of these. 

Perhaps the best way to put it is that if you are pear shaped and you embark on a programme of exercise based solely around aerobic exercise you will just become a smaller pear! If you combine this with weight training you can sculpt and shape your body and you will go a long way to getting the body you want and the body that you deserve - a fit, healthy body that performs the way you want it to. A body that allows you to enjoy life and live it to the full.

That still leaves the question, however, of exactly where to start. There are so many programmes out there with a huge variety of options that it's easy to get overwhelmed with the sheer volume of information. however, as with most things in life, it is best to follow the KISS maxim (which stands for Keep It Simple Stupid). 

The best place is with a whole body programme. Why? Because our bodies are designed to work in unison, it involves all the major muscles, it gets them used to working with weights and it ramps up your overall metabolism. 

Before starting, however, seek the advice of your doctor or health care professional. I cannot stress this enough. Your health is the most important thing so get a check up or clearance first. The second thing is to have a professional exercise coach show you exactly how to perform the moves listed. You can watch as many videos on Youtube or follow other people in the gym (who may also be performing these exercises incorrectly!) but you need a certified professional to watch out for you and correct your form to eliminate injury and make sure you exercise in the correct manner!

During the break-in period you will work in sub-maximal fashion (i.e with less than full, all out intensity) every day for 5 consecutive days. This should take 20 to 30 minutes performing one set of a variety of exercises that work the major muscles. In this way you grow accustomed to the exercises and it will prevent you from suffering major soreness once you begin more intense training.

Start with a five to ten minute general warm up such a stationary cycle or treadmill. Just something gentle enough to get your heart rate up and your muscle limbered up. It should not be so intense that you are panting for breath! Leave the real work for the weights.

For all the exercises listed you should perform them once for 10 - 12 repetitions. Make sure your coach fine tunes your movements and corrects any slips in form. Perform each repetition in a nice smooth controlled manner with no heaving or jerking of the weight. On days 1 - 3 you will stop 3 repetitions short of failure (i.e where you are not able to complete another repetition). This will also allow you to fine tune your weights so that you know how much you are capable of handling. On day 4 you should stop 2 repetition short of failure and finally on day 5 stop at true muscular failure. This ensures that you have worked your muscle to it's full capacity so that it adapts and grows. There is no need to do any more.

The exercises are as follows (do them in the order listed)

• Squats - with a barbell or machine (works the majority of the leg and back)
• Leg curl (works the hamstrings - back of the leg)
• Calf raises (works the calf muscles)
• Rows - supported or bent over (works the major back muscles and biceps)
• Shrugs (works the trapezius and back muscles)
• Bench press - with dumbells, barbell or machine (works the chest muscles, front of shoulder and triceps which is the back of the arm muscles)
• Curls - with dumbells or barbell (works the biceps)
• Tricep pressdown (works the tricep muscles along the back of the arm)
• Crunches (works the abdominal muscles.

After this break-in period rest 4 to 5 days to let your body fully recover. After this resume training with such a routine no more than 3 days a week and pretty soon you will be on your way to the body you deserve!

Full Body Workout for Ladies

If you are not sure where to start with a weight training programme this is the video for you. A full body workout is the best place to start to get your muscles used to the weights, to get your body working as a unit and to learn the exercises and the effect they have on the body. and working with weights is the best way to SHAPE your body because you can use the weights to concentrate on the ares you want.

Relying only on dieting will not always work - if you are apple shaped you will just become a smaller apple!

So pick up those weights and get going towards your ideal body (oh this holds true for men as well)