Archive | January, 2018

The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Health Diets – The BRAT, BRATT, BRATTY Diet for Gastrointestinal Problems

Sounding like a fad diet straight from Hollywood, this diet was actually developed to help with various types of gastrointestinal problems such as with gastroenteritis, diarrhea, and dyspepsia. Historically prescribed to patients with the above problems, this diet basically consists of bland foods that are low in fibre – the low fibre is recommended as foods high in fibre can cause excess gas and worsen the gastrointestinal problems.

Remember this diet was designed to suit specific stomach conditions and not as a weight loss program.

What does BRAT, BRATT or BRATTY mean?

BRAT is a acronym for bananas, rice, applesauce and toast. BRATT is for bananas, rice, applesauce toast and tea. BRATTY stands for bananas, rice, applesauce, toast, tea and yogurt. These are the foods recommended to prevent a increase in gastrointestinal problems and can in some cases cure them.

BANANAS

Eat a few bananas. Bananas are a bland fruit that can be constipating, a good thing for diarrhea.

RICE

Eat some rice. Rice is bland and well tolerated and likely to not cause nausea.

APPLESAUCE

Eat applesauce. The creamy consistency of applesauce goes down easily, and contains pectin which assists in the stopping of diarrhea.

TOAST

Eat a few slices of toast. Almost everyone likes toast, and with a bit of apple jelly, it adds needed calories for the patient.

TEA

Drink plenty of black tea to help with hydration.

YOGURT

Provides good cultures/bacteria that are lost during bouts of diarrhea and vomiting.

BRATT diet

It is recommended that all patients with gastroenteritis or diarrhea that are on the above diet increase their fluid intake regardless of age. Oral re-hydration solutions should be taken in conjunction with the extra fluids to prevent dehydration as severe diarrhea depletes a persons electrolytes which can cause a severe salt imbalance thus resulting in confusion, weakness, coma or even death. Avoid carbonated beverages, sugary or processed fruit drinks and gelatin based foods.

An important point to remember while on this diet is that it is not comprehensive and lacks in vital foods such as protein. So although the diet is helping with your intestinal problems the body still needs protein and it is recommended that you also consume some lean meat like turkey or indulge in some tofu. A good multi vitamin tablet taken daily, will also help at this time.

In these modern times this diet is no longer recommended by pediatricians, they recommend the child stays on its normal diet and the BRAT diet is given in addition to their normal tolerated foods. Studies have shown that a well balanced diet should be maintained while having diarrhea and by incorporating some of the BRAT foods like applesauce (due to its pectin) it can reduce the severity.

Medical attention is needed if the diarrhea is still severe after 3 or 4 days of being on the BRAT diet and if blood or mucus is present in the stool.

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The Good and the Bad of the Atkins Diet

Here is a break down of the Atkins diet, via three good points to the Atkins diet and three bad points of the Atkins diet.

The Atkins diet three good points.

1. The Atkins diet burns fat. When you begin the Atkins diet your body is switching from burning carbs for energy to burning ketones which come from fat for energy. The Atkins diet is designed to do this so your body becomes a fat burning machine.

Conventional diets use the concept of eat fewer calories than you use in a day which causes your body to burn fat reserves. The Atkins diet approach burns fat quicker because you take in less carbs and your body is forced into burning ketones.

2. You are not hungry on the Atkins diet. The Atkins diet has you eating your main source of protein from meats at each meal. By utilizing meat as your main source of protein your body feels full longer. Meat takes longer to digest which keeps you feeling full longer.

3. The Atkins diet has health benefits. In studies the Atkins diet has been shown in some people to reduce cholesterol, triglycerides and blood pressure. Also the Atkins diet may help to relieve the symptoms of acid reflux, diabetes and sleep apnea.

The Atkins diet three bad points.

1. The Atkins diet burns fat fast. Toxins that have built up in your body and stored in fat cells may be burned off too fast when you first begin the Atkins diet.

2. You may feel tired on the Atkins diet. When your body switches its fuel source from carbs to ketones in the first few days of the Atkins diet you may feel some form of fatigue. The tired feeling should begin to settle out as your body begins to adjust to the Atkins diet.

3. You eat fewer vegetables on the Atkins diet. The Atkins diet promotes more meat and fewer vegetables. Vegetables are an important source of minerals, fiber and calcium. When your body shifts to the Atkins diet you may suffer a loss in vegetable intake.

After you read the three good points of the Atkins diet and the three bad points of the Atkins diet it is up to you and your doctor to decide if the Atkins diet is the best choice for you.

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How Much Protein Do You Get Or Consume on the Medifast Diet?

At it’s core, medifast is really a low carb diet. I find that a lot of people are a bit surprised by this, myself included. I used to think that this was your basic low calorie, restrictive diet, but there’s a bit more to it than that. All of the foods are very high protein and fiber, while being relatively low in carbohydrates and sugars. This is the formula that puts your body into fat burning mode and it’s a very important part of the equation. The other day, I had someone ask me exactly how much of all of each part of the equation you take in on each day that you’re on medifast. I’ll answer this in the following article.

Sample Medifast Menu With Daily Protein Content: Probably the easiest way to make the point is to go over a typical day on medifast and then figure out the daily content from there.

Below is a sample menu with protein, fiber, sugar and calorie content (in grams.) Keep in mind that every day you’ll consume five of the diet’s smaller prepackaged meals and you’ll make one “lean and green” meal on your own. You have quite a bit of freedom with this and you can make your own choices. But, the company does give you some guidelines. They want you eating lean meat or vegetable alternatives and they want you eating three servings of vegetables that are glycemic friendly.

Food———————Protein——————-Fiber——————————Sugar—————–Calories—-

Oatmeal———————11———————–5———————————–1————————110

Chocolate Shake————-11———————–3———————————–9————————90

Chili————————-11———————–5———————————–1————————110

Crunch Bar——————12———————–4———————————–2————————110

Lean And Green Meal ——-This varies, depending upon the meal you chose.———————-

Cinnamon Chips————–4————————1———————————–3————————70

As you can see, on this typical day, we’ve consumed 49 grams of protein, 18 of fiber, 15 of sugar, and 490 calories. But, we haven’t yet figured in our lean and green yet. There are many options here and so long as you eat a small portion of meat or meat substitute and 3 servings of vegetables, you’re fine. Some people will do this with stir fry. Some will make a casserole or one pot meal. And, some will do a more traditional meal with side items. No matter how you slice it though, they want you to eat 5 – 7 ounces of meat or it’s substitute. In general, each ounce will have 7 grams of protein. So, if you had a six ounce portion, you’d consume 42 grams. Put this with the smaller diet meals you’ve already eaten and you have a grand total of 91.

This is pretty close to diets like South Beach and Atkins on which many people will aim for around 100. As you can see, you’re getting a very generous amount of protein which should have no problem getting you in fat burning mode (ketosis) unless you cheat an awful lot on your lean and green meal and load up on carbs at that time.

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Best Low Fat Weight Loss Diet – Strip That Fat Review

There are a lot of programs touting they are the best low fat weight loss diet available. These programs offer you everything for no effort and a lot of money. I found one though, that is actually called “Strip That Fat” that is the only one I would recommend to anyone. The main reason for my recommendation is it teaches long term weight control. This is not a lose weight quick scheme and they do not promise miracles. What they do promise is to teach you how to change your eating habits so that you can lose weight, have improved health and stay that way.

The “Strip That Fat” diet says they are the best low fat weight loss diet around because they are consistent in having users lose weight fast. Their plan actually is a good healthy plan. The diet gives explanations; in terms anyone can understand about why the diet can allow you to eat as much fat as you would like, but still lose weight. Most people believe that diets high in fat cause obesity, heart disease, and cancer, but as you will learn, this is not the case.

In addition to be better for you, the best low fat weight loss diets also help you lower bad cholesterol and introduce new eating habits in steps so that you are not overwhelmed. Starting a diet with one small step at a time will ensure you have enough time to get used to the new way you are eating. Step by step diets also have a higher success rate because you are not making an immediate drastic change.

There are other diets that will help you lose weight quickly. The best diets teach you a process that helps you change for the long term. If you lose weight quickly in an unhealthy way, you will gain it back quickly and often gain back more weight than you had to begin with. The reason is you are not changing habits with these diets, only dropping water weight. Another important part of the “Strip That Fat” is that it introduces exercise a little at a time. No matter how well you eat, if you don’t exercise you are not burning calories and you won’t lose weight. A proper diet and exercise are the most important factors to losing weight and keeping it off.

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Non-Hodgkin’s Lymphoma and Good Nutrition

Non-Hodgkin’s lymphoma is a cancer that develops in the lymphocytes, a type of white blood cells. White blood cells are part of the body’s immune system, which fights infections and diseases that the body encounters. Non-Hodgkin’s lymphoma is about five times more common than Hodgkin’s disease, another general type of lymphoma that is found in the body. Early detection and treatment are vital for this cancer.

The symptoms of Non-Hodgkin’s lymphoma can be easy to mistake for other illnesses and there are many cases where there are no symptoms at all. In some cases there may be a swollen but mostly painless lymph node found in the neck, the armpit or in the groin area. Other signs that might be noticed include fever, night sweats, fatigue, weight loss, abdominal pain or swelling, chest pain, coughing or trouble breathing and extremely itchy skin.

Risk factors for this type of cancer include: having an organ transplant or other use of immunosuppressant drugs, AIDS, infection with Helicobacter pylori (also called H.pylori, it is known to cause ulcers), exposure to certain types of chemicals like those that are used to kill insects and weeks. Infection with Non-Hodgkin’s lymphoma also increases with age and it becomes most common in people who are age 60 or over. There are no age limits however, and the disease has been found in every age group.

Non-Hodgkin’s lymphoma is usually diagnosed by: physical exam, blood and urine tests, X-ray, CT scan, MRI or PET scan. Biopsy of a suspicious lymph node may be done to confirm diagnosis and to determine the growth rate of the tumor so that a cause of action can be determined. A bone marrow biopsy may also be necessary to find out if the disease has spread to other areas of the body. The disease is classified by about thirty types and is also given a number to determine its stage. Stage I is the beginning stage and it is considered to be the most treatable.

Treatments include surgery to remove the tumors if possible, chemotherapy, radiation, stem cell transplantation. In some cases, observation can be used especially in the case of very slow growing tumors. Biotherapy using several different types of medications is often used as well. Interferon therapy is another common treatment plan for those with Non-Hodgkin’s lymphoma. Interferons are types of protein that are a normal part of the immune system that work to fight viral infection. There are other treatment types that are less common as well as some that are considered to be experimental in nature.

A Healthy Diet for a Strong Immune System

Like other cancers, Non-Hodgkin’s lymphoma will attack the body where it is most vulnerable, especially during times of lowered immunity or at the site of other infections. The body’s immune system needs to be strong- requiring a healthy, well balanced diet. Once the disease is found, extra protein will be needed so that the body is strong enough to continue fighting and to build up the immune system. The doctor will discuss exactly how much protein you will need as well as how much is actually safe for you to add to your daily diet. The American Heart Association recommends that protein make up no more than 35% of the daily diet, however when fighting cancer of any kind as well as other illnesses, it might be necessary to go beyond this amount.

A healthy diet should include the right proteins, carbohydrates and fats, in the right amounts. Eating small meals frequently can help with the nausea involved with chemotherapy.

Carbohydrates

Carbohydrates are the primary energy source for the body. Simple carbs are the white sugars, white flours and overly sweet foods that make the blood glucose level skyrocket and may overly stress the immune system. Complex carbohydrates digest much more slowly in the body and are typically healthier. Good sources of complex carbohydrates include the whole grain foods and some vegetables. The healthy diet should consist of 50-60% complex carbohydrates.

Fats

Healthy fats, especially the monounsaturated and those that are rich in Omega 3 fatty acids are also vital to the healthy diet. Omega3’s are found in salmon and other cold water fishes. Other good sources of Omega 3’s include nuts and olive oil.

Proteins

Protein comes from two sources, animals and plants. Animal protein, including low fat dairy foods and eggs are complete proteins because they have all eight essential amino acids that the body does not produce on its own. Amino acids are broken down during digestion and used to make other amino acids, hormones and enzymes that are vital to other functions in the body, including, ironically, digestion. With the exception of soy protein though, plant proteins are incomplete because they lack one or more of these eight essential amino acids. Plant proteins come from beans, grains, seeds and nuts.

In addition to natural food sources for proteins, there are a number of protein supplements including powders, shakes, bars and liquid protein supplement shots. All protein supplements are made from either a plant or animal protein with some made from a combination of protein sources for the best digestion and health benefits. The type of protein supplement that is best for you will depend on a number of factors including your diet, food allergies or sensitivities and nutritional needs.

Diet

If you are simply adding protein to your diet, you only need to choose your protein, based on your tastes and by what is most convenient. However, if there are dietary considerations like vegetarianism, it is important to pay attention to the type of protein supplement so that you are choosing the right one that still fits in with your choices. Good protein supplements that are appropriate for vegans are soy and rice, both made wholly from plant proteins. Both are considered to be complete protein sources and can be found in protein shakes and protein powders.

Food Allergies

Whey protein is one of the best protein supplements to use for immune system strengthening, however it is not good for those who might be lactose intolerant. Whey protein isolate has less lactose than whey protein concentrate and may be okay for those with only moderate milk and milk product sensitivities. Soy protein is a good choice instead; however there are some who are allergic to soy as well. Rice protein may be the best for those with known or suspected food allergies because it is hypoallergenic. It is important to keep these considerations in mind when looking for a protein bar as well.

Nutritional Needs

The protein supplement should supply a good amount of protein but without added sugars or fats. Increased sugar can deplete the immune system which is an increased danger for those at high risk or diagnosed with Non-Hodgkin’s lymphoma.

References

The MayoClinic

The American Heart Association

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13 Tips To Help You Lose Weight In The New Year

Wading through weight loss information can seem to be a confusing task. There are so many ideas, plans, and programs. It can be easy to end up so overwhelmed that you lose sight of what you started out to do. In this article we will reveal some sound tips to get you going again.

1. Know Your Daily Caloric Requirement – When starting a weight loss plan, you need to determine how many calories you should be having a day. Online calculators abound that will let you input your height, weight, age, activity level and the amount you want to lose and will provide you the total calories you should eat each day. If you know the calories you should consume each day, it’s much easier to stay within the guidelines.

2. Cut The Sugar – If you want to lose weight, try cutting sugar from your diet. Sugar adds a lot of unneeded calories to your diet. Sugar will often give you an energy boost, but it doesn’t last nearly as long as healthy foods and can leave you feeling drained afterwards. If you cut out sugar, you’ll cut out a lot of junk food. The less junk food you eat, the less calories you’ll take in.

3. Don’t Tempt Yourself, Eat BEFORE Shopping – A tip that may help you lose weight is to eat right before you do your grocery shopping. A classic mistake people make is when they do all of their grocery shopping when they’re hungry. They get overzealous and end up getting more food than they normally would have.

4. Ramp Up Your Fiber Intake – For losing weight, nothing is better than eating high amounts of fiber. Fiber is found in whole grain foods, nuts and plenty of fruits and vegetables. Fiber takes longer for the body to break it down, so you feel full for much longer and won’t start craving snacks and unhealthy foods.

5. Eat Smaller Meals As The Day Progresses – One weight loss tip that sometimes goes unnoticed, is to eat more at the beginning of the day and less at night. Think about it, you need energy to complete your tasks for the day, so it makes sense to eat a moderately large breakfast, a regular lunch and a modest dinner. Plus, it’s a good excuse to make eggs and bacon for breakfast (turkey bacon of course!).

6. Fill Up With Water – Before sitting down to a meal, have a glass or two of water. This creates a feeling of being a little full, and you won’t eat as much. Water is a good way to make sure you don’t gorge yourself, and it’s also a good way to clean your system.

7. Slow Down When Eating And Enjoy – A great weight loss tip is to make sure you are not eating too fast. When you are eating, your brain requires some time to let you know you are full. You need to be able to have a conversation while eating. If you are eating so fast that you can not hold a conversation, then you are eating too fast. Otherwise, you are good.

8. Forget The Word “Diet” And Focus On A Sustainable Lifestyle Change – If you are trying to achieve and maintain a healthy weight for life, stop dieting. Yoyo dieting leads to an overall weight gain over time and it is detrimental to your health. Instead, opt for making slow and steady permanent lifestyle changes that you can stick to for the rest of your life.

9. Cut Out Milk Or Switch To Almond Milk- Although milk really does do a body good, the fat in whole milk will wreak havoc on your waistline. So if you’re eating those fiber cereals for breakfast or enjoying a glass of milk in place of that sweet tea or glass of wine, remember to go for low-fat or non-fat milk. The taste difference is negligible, but there’s a big difference in the bottom line. Another option is to use unsweetened almond milk, it last substantially longer than regular milk, has no saturated fats and has a creamier texture than traditional non-fat milk.

10. Don’t Go It Alone – If you’re married, a dual diet might just be your ticket to losing weight. Trying a diet together is a great way to stay motivated. The two of you may start a little competition with one another and at the very least, you will have your partner there, to always remind you that you’re supposed to be on a diet. Even if you’re not married try to get a friend or family member involved.

11. Weight Isn’t Beat With Diet Alone, Get Moving Too – A type of good workout that is good for people trying to lose weight is yoga. It can be a very relaxing workout which is great for the mind, though you will also be earning an average of 350 calories for an hours workout. They have many classes you can join, or just find a good workout video and do it alone. If you find yoga is still pushing the limits of what you can do with physical activity just try walking. Walking at a medium pace of 1.5 mph – 2 mph for 1 hour can burn about 200 calories.

12. Plan Or Prep Your Meals In Advance – Planning plays a huge role in weight loss. You should always know what you are going to eat for the day, week or month. Making last minute decisions aren’t always the best choice. Have healthy foods packaged in serving sized portions, so that you can easily follow your plan.

13. Consult With A Doctor – Before beginning any diet, weight loss or exercise plan it’s a good idea to speak with your doctor. They can provide you with additional options and can help ensure that you are losing weight without putting yourself in danger.

With these simple tips you will be able to meet your weight loss goals. Take it slow and don’t fill your head with too many ideas at once. Take one, when you get that right, go for the next one. You may not feel motivated right away, but if you keep at it, you will be healthier in no time.

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Know Your Muscles – The Lower Body

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you’re working, the better you’ll be able to judge what’s needed to make improvements. In this article we’ll get to know the muscles that make up the lower body.

This is where you’ll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows:

1. Quadriceps femoris – this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

2. Hamstrings – these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

3. Gluteals – these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

4. Hip flexors – these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

5. Calves – these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

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Bodylastics Workout – 3 Crucial Elements to Get Muscle Building Results Fast

I find it very funny when a person thinks that they can’t get results from a Bodylastics workout. I’ve seen and read a few comments from people, such as… “Oh Those Resistance Bands Won’t Get Me Any Muscle Building Results, Only Free Weights or a Home Gym Will.”

These type of statements are false and misleading. It seems that these individuals have been brainwashed or are acting just like robots. They will only do what they’re told and won’t try anything new. All the hype on the Internet and on TV saying, “This home gym will give you amazing results in as little as 3 days.”

People here this and they say well, it must be true they’re saying it. They pitch it as though their product is the only way to achieve bodybuilding results. It’s a dirty shame.

The truth is, no matter how you exercise, you will get results. There are certain things that you must do though, in order to make sure that you get the proper results you want from your workouts. To achieve proper muscle growth, you must follow these key principles.

Key Elements to a Bodylastics Workout Or Any Muscle Building Program

Proper Rest:

Your muscles don’t grow while you’re working out you’re actually tearing muscle fiber. Muscle grows while you are asleep; the body releases “growth hormone”, which aids in the growth of muscle. This is why it is extremely important to get at least eight hours of sleep every night especially if you’re following an intense workout program.

Progressive Resistance:

All that this means is that each time you workout, you add a little more weight than last time. This is one of the main issues with exercises such as push-ups; backspace. In this type of body weight workout, you’re only using your own body’s weight as resistance. Consequently, the more push-ups you perform the less you are impacting the strength building and muscle building properties of your body.

High repetition bodyweight exercises are great for building muscular endurance however; they do nothing to increase muscular size or greater strength.

Proper Nutrition:

In addition to getting adequate rest, you must feed your body in order for it to grow. I love it when I see on TV, you can still diet and become muscular and lean at the same time. It’s an oxymoron.

So that’s what I was originally talking about, “Can a Bodylastics Workout Get You Results.”

It seems so silly to me that this is even discussed. The answer is, of course you can. How big you get is based on how much you workout, how many calories you consume and if you get proper rest.

You can grow muscle with resistance bands workouts just as well as free weights, Bowflex or any other home gym. In fact, there are some exercises that are done better with resistance bands; however, we will discuss that at a later date.

If you are currently using free weights, dumbbells or even the P90X workout you may want to incorporate some of the tips that you have read about in this article into your exercise routine. If you are using resistance bands, then take the ideas presented in this Bodylastics workout article and you’ll quickly see the difference in muscle size, strength and lean muscle mass.

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Isometric Exercise, Arnold Schwarzenegger and Bodybuilding

What do Isometric Exercise, Arnold Schwarzenegger and Bodybuilding all have in common?

You may be surprised to learn that Isometrics has been used in bodybuilding workout routines since it was first discovered. Arnold Schwarzenegger was probably its biggest proponent.

If you have ever wondered how bodybuilders utilized isometric exercise as part of their bodybuilding routines then … read this article and discover why every single bodybuilder uses isometrics in their workouts and in getting ready for a competition!

You would think that bodybuilders — the guys that throw weights around as if they were plastic dolls would never use isometric exercise in their bodybuilding routines wouldn’t you? However, the exact opposite is true.

In this article, I will give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To get ready for a bodybuilding competition you must practice doing your posing routine.

Each time you do a double biceps pose, — for example — you are holding the pose for a few seconds at a maximum contraction. This is isometrics. One way to apply this and get phenomenal results is as follows:

Perform a set of barbell curls, then perform a double biceps pose for 30 seconds while the muscle is still pumped! Your arms will be in severe pain but don’t worry about this focus on the muscle contraction. Rest for about 30 seconds and then repeat again. (You do this in between each set of barbell curls.)

Although there is no “real” resistance the Isometric Contraction causes the muscle to become harder and more defined. This is nothing new Arnold Schwarzenegger revealed that he would spend hours holding each pose in order to make the muscle harder and more defined.

Mr. Schwarzenegger’s in his book “Arnold: the education of a bodybuilder” revealed that to get his calves as defined, hard and cut as possible he would do a lot of “tensing” after each workout.

He referred to this method as “Super Isometrics.” (You can find is on page 72 of that book)

Joe Weider who created most of the terms currently being used in the bodybuilding industry… referred to isometrics as Iso-Tension. (It is one of the Weider principles for building a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Again let us go back to… Arnold Schwarzenegger.

Arnold would perform an exercise called “bicep cheat curls.” In this exercise he would use more weight or resistance than normal. The logic behind this is to force the muscles (typically a 90° angle) to develop strength in the maximal contraction.

Arthur Jones the creator of the Nautilus exercise equipment also indicated that the use of isometric exercise in bodybuilding was one of the best things that any bodybuilder could do.

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