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Old 01-08-2012, 11:30 PM
tkav1980 tkav1980 is offline
Join Date: Dec 2011
Posts: 74
Default Re: Info for anyone interrested in Weight training.

Here's the thing about these fitness "GURU's" 90% of the time they have no idea what theyre talking about. Now ANY kind of exercise will take a sedentary person and effect change. However without progressive overload that change will stop once your body completely adapts to the exercise routine. The hands down fastest way to lose weight is to build muscle. Your daily caloric needs are compounded my carrying more muscle simply to maintain that extra muscle tissue. Thats why when I prep someone for a contest We dont worry about trying to lose bodyfat until only 6 weeks out. We build more muscle mass. That muscle in turn burns the fat. yes to get sub 7% BF you need to calorie restrict water and sodium deplete etc but for 99% of the population its unnecessary.

Secondly Weight training is orders of magnitude more effective at calorie expendature than cardio. the most effective way to do cardio is first thing in the morning on an empty stomach. your blood glycogen stores are depelated and you need to burn fat for energy at that point.

Decline set s go lile this... 6-9 reps heaviest, 10% drop in weight used 10-12 reps to failure, 10% drop again and 12-15 reps to failure.

Here's the actualy research to back up some of my points. By the way, any trainer or self proclaimed fitness GURU should easily be able to hand over peer reviewed research to support his methods.

Also this :

This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the sudy and all subjects had at least two years experience with resistance training.

Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength.
Here are the results of that study:

(100% would signify maximum muscle fiber stimulation)

Pectoralis Major
Decline dumbbell bench press -----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press ----------------------87
Flat bench press (OB) ---------------------------85
Flat dumbbell flyes -------------------------------84

Pectoralis Minor
Incline dumbbell bench press ------------------91%
Incline bench press (OB) ------------------------85
Incline dumbbell flyes ---------------------------83
Incline bench press (smith machine) -------------81

Medial Deltoids
Incline dumbbell (db) side laterals ----------- 66%
Standing db side laterals -----------------------63
Seated db side laterals -------------------------62
Cable side laterals -------------------------------47

Posterior Deltoids
Standing db bent laterals ---------------------- 85%
Seated db bent laterals -------------------------83
Standing cable bent laterals --------------------77

Anterior Deltoids
Seated front db press -------------------------79%
Standing front db raises ----------------------73
Seated front barbell press --------------------61

Biceps brachii (long head)
Preacher curls (Ob) ---------------------------- 90%
Incline seated Db curls (alternate) ------------- 88
Standing biceps curls (Ob/narrow grip)--------- 86
Standing Db curls (alternate) -------------------- 84
Concentration Db curls ---------------------------- 80
Standing curls (Ob/wide grip)-------------------- 63
Standing E-Z curls (wide grip) ------------------ 61

Triceps brachii (outer head)
Decline extensions (Ob) -------------------------- 92%
Triceps pressdowns (angled bar) ------------------ 90
Dips with a bench -----------------------------------87
One-arm cable extensions (reverse grip) ------------ 85
Overhead rope extensions ------------------------ 85
Seated one-arm Db extensions (neutral grip)-------- 82
Close-grip bench press (Ob) ---------------------- 72

Latissimus dorsi (back)
Bent-over Bb rows -----------------------------------93%
One-arm Db rows ------------------------------------91
T-bar rows ---------------------------------------------89
Lat pulldowns to the front ------------------------------86
Seated pulley rows -------------------------------------83

Rectus femoris (quads)
Safety squats (90 deg angle, shoulder width stance) --------88%
seated leg extensions (toes straight) -----------------------86
Hack squats (90 deg angle, shoulder width stance) --------78
Leg press (110 deg angle) ---------------------------------76
Smith machine (90 deg angle, shoulder width stance) --------60

Biceps femoris (hamsring)
Standing leg curls ---------------------------------------82%
Lying leg curls --------------------------------------------71
Seated leg curls -----------------------------------------58
Modified hamstring deads (SLDLs, I assume)----------56

Semitendinosus (inner hamstring)
Seated leg curls ----------------------------------------88
Standing leg curls --------------------------------------79
Lying leg curls -----------------------------------------70
Modified hamstring deads (SLDLs, I assume)------------63

Gastrocnemius (calf muscle)
Donkey raises -----------------------------------80
Standing one-leg raises -------------------------79
Standing two-leg raises --------------------------68
Seated calf raises ----------------------------------61

Look at that chart and look closely at the exercises in my outlined routine. You will see why I use what I use.
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