November 27, 2011

Double Contraction Reps - Correct The Imbalances Created From Full Ranges Of Motion

A Gift And A Curse – Full Range Of Motion

Loading and fatigue aside, the amount of tension a muscle is under will vary based on the joint angle, and angle of contraction, meaning the same muscle can, and will, be under more, or less, tension at different ranges of motion during the exact same movement. Thus, performing a full range of motion can facilitate the development of muscular imbalances, especially with an overreliance on compound movements.

This is not to suggest the removal of compound movements in favor isolation movements, as they are susceptible to creating imbalances as well, albeit on a much less noticeable scale, but rather to keep a keen eye on possible imbalances that can result from performing a lot of compound movements through a full range of motion. Even when imbalances occur, it is not always completely necessary to remove the (compound) movement that caused it, as it’s not necessarily the movement that caused it, but rather the way in which it was performed that contributed to the imbalance.

Because different muscles are under greater levels of stress at differing ranges of motion, especially during compound movements, modifying the way in which the exercise is performed can help correct the same imbalances that the movement created in the first place, by simply emphasizing the range of the lift in which the targeted muscles are most active.

November 13, 2011

Hormonal Response - How To Adjust Loading Parameters To Naturally Increase Differing Anabolic Hormones


·         The most potent anabolic (muscle building) hormone in the body
·         Directly involved in muscle building and promotes the secretion of growth hormone from the pituitary gland
·         Literature suggests that type 2 diabetes, obesity, cardiovascular disease, elevated risk of cancer (prostate primarily), low sex drive, fatigue, decreased bone density, depression, reduced muscle mass and strength, are all linked to low levels of testosterone


·         Necessary for protein synthesis, tissue remodelling and fat burning
·         One key functions is to regulate bodyfat and lean tissue
·         Builds bone and connective tissue
·         Boosts the immune system
·         Stimulates the secretion of IGF-1 and increases amino acid uptake to enhance protein synthesis and muscle building when combined with resistance training


·         Potent hormone for synthesizing muscle protein
·         Supports growth hormone’s stimulation of protein synthesis, and GH triggers IGF-1 secretion from the liver
·         Is released from the muscle following resistance training
·         IGF is also affected by testosterone, indicating the interconnected nature of the different hormones that make up the hormonal system

November 6, 2011

Strength Curves - How To Use Variable Resistance To Make An Exercise More Complete, And Maximize Results

Constant vs. Variable Resistance

When resistance remains constant, muscular tension is greatest at the range in which the resistance's line of pull is perpendicular (90 degrees) to body's lever arm, as relative continuous muscular tension is not required throughout the full range of motion of an exercise. As a result, there ends up being a relatively large difference in terms of muscle tension that takes place throughout the range of motion, the degree of which can vary depending on the length of range.