bulk-tfu-blog

[bulk-tfu-blog]

Follow Me @ BULK TFU

The rather handsome Canadian Jeff Nippard, rocking the red beard and bicep look. Bulging and bursting all over. 

For more Muscle Hunkery follow @dafyddbach

[bulk-tfu-blog]

3 Scientifically Backed Tips to Help You Increase Strength

Building strength goes way beyond lifting heavy weights from point A to B. While that can certainly help improve strength, it’s certainly not going to optimize it.If you really want to bust plateaus or take your strength to the next level, this article is a must read. While personal experience and heavy weight is the go-to for many bodybuilders, it’s time to work smarter and harder with these scientifically proven methods to build strength.

1. Utilizing External Cues to Maximize Force Output and Build Strength Within resistance training there are two major forms of cueing, internal and external.An internal cue may be something along the lines of “think about squeezing your chest together as you press up on the bench press”. An external cue would be “think about exploding and throwing the bar through the roof of the gym”. Related: How to Increase Your PRs with Explosive Warm Ups Believe it or not research has shown that the type of cue you provide yourself while lifting can have a significant effect on your force output and muscle activation. If your goal is to maximize strength and force output which one should you choose?

One group of researchers put this to the test and examined the effects of internal and external cues on maximum force output during a vertical jump test. One group of subjects were instructed to direct their attention to the rungs on the jumping device (external), whereas the other group was instructed to focus on their actual fingers that were going to touch the device (internal). The results demonstrated that those who participated in the external cues jumped higher compared to internal!1 But how is this possible? Since this early investigation other researchers have attempted to replicate these findings and discovered the underlying mechanisms as to how cueing plays a role in force output. These researchers have concluded that external cues may increase neuromuscular coordination and efficiency, which enable heavier lifting or increased power production. Based on this research, next time you’re performing a strength movement make sure you focus on external cues.

Here are a few examples for key compound lifts:

Squat: Driving down into the floor to blast up as you drive out the bottom of a squat. Bench Press: Throwing the bar into the ceiling above you as you explode up. Deadlift: Ripping the bar from the floor. Pull Up: Driving your head over the pull up bar.

2. Utilizing Repetitions in Reserve to Maximize Strength Gains.

Another advanced method to enhance your strength training adaptations is by utilizing a new technique referred to as “Repetitions in Reserve”. Utilizing repetitions in reserve allows you to more accurately adjust your weights on a set-to-set basis and therefore improve your adaptations similar to auto-regulatory training. One way individuals adjust their training loads is based on their perceptual response to how hard the previous set was. A common way of doing so is by reporting your rate of perceived exertion or RPE. An RPE of 0-2 indicates you’re not preforming any work at all or not exerting yourself much and could continue that activity for several hours. Whereas a score of 8-10 indicates you’re working at near maximal levels and cannot sustain that level of effort for long.

While this method of adjusting loads has been successful for many, new research suggests that it may not be as accurate and reliable as once thought. Recently utilizing repetitions in reserve has been shown to be a more accurate way to assess effort. Instead of reporting how hard that set was on a 1-10 scale, simply state how many reps you feel you have left in the tank. For example, if you hit the set ‘10’ reps, but felt you could have done 13, you would report 13. Now instead of simply going for whatever is written in your program, for example 5 sets of 5, you would assess each set individually. So, after set 1, ask yourself “how many reps did I feel like I had left in the tank”. If the answer was 2-3 then you can increase the weight on the subsequent set; however if the answer was 0 or 1 then you can keep the same weight if not even lower it4. This method can help a lifter who is training for strength by improving the accuracy of their loads and progression and really get a perfect balance between training failure and training volume.

3. High Frequency Training to Maximize Strength Gains.

Another way you can maximize your strength gains is by training at the right frequency. Your training frequency describes the amount of times you train each muscle. For example, if you train each muscle twice per week your training frequency is 2 - this would be classed as moderate frequency. If you train each muscle once per week, like the old fashioned ‘bro split’, your training frequency is classed as low. Research suggests that initially you may be able to make adequate strength gains at low frequencies (i.e. the typical bro split, training each muscle once per week). However, as your training experience and level of ability increases, you may need to increase your training to continually optimize progress and advance as fast as possible. The only issue with this technique is that strength training is also very physically demanding. If you train too frequently you could put yourself at an increased risk of overtraining, therefore, finding the optimal balance is key.

So What’s The Optimal Frequency For Strength Training?

Research is still being conducted today to test this question; however, previous research has compared the effects of strength training twice per week versus three times per week. So far, two groups of researchers demonstrated improved strength gains in those who trained each muscle 3x per week compared to once or twice per week5,6. In addition, another group of researchers compared all the possibilities, testing participants on a 3, 4, 5 and 6 days per week training split. These researchers noted that 4 and 5 days per week resulted in the greatest strength gains, likely because it allowed for an adequate amount of recovery but was still high frequency. Based on the current science, training each body part around 3x (and even up to 5x) per week is often recommended to maximize muscular strength adaptations.

Related:   How To Structure A High-Frequency Workout Plan?

This can be achieved either in split body routines where you train upper on one day and lower on the other, or full body routines where you practice one strength movement for each body part on each occasion that you train. Whichever method fits your lifestyle the best, I recommend starting with 3 days per week and progressing at your own pace. Remember, just like anything, you don’t want to (or need to) jump from training each muscle group once per week to five times per week. In fact, to maximize progression and your current untapped potential, try increasing over several months. For example, if you currently train each muscle once per week, spend next month training twice per week, then the following month progress to three times per week and continue this progression up to 5 times per week. After you’ve reached 5 times per week, you may want to have a mini de-load, which is a strategic 1-2 week low volume and frequency period. From here, you can then alternate your splits between training each muscle 2 and 5 times per week and use other advanced methods.

Wrap Up:

There you have it - 3 advanced methods, hopefully, giving you at least 1 new tool to apply. Of course, as with your diet, these advanced methods will only help maximize your strength if you are also focusing on the fundamentals. For example, good technique, progression (adding more weight to the bar over time), the right exercises, a good diet and adequate recovery. Once these are in place, these 3 scientifically proven ways to build strength will help you bust through plateaus or take your progress to the next level!

Here’s a re-cap:  

1: Apply external cues to increase force output and neuromuscular efficiency.

 2: Utilize repetitions in reserve to more accurately adjust your loads on a set-      to set basis.

3: Lastly, make sure you’re training with the right frequency depending on your training status and goals.

references: 1: Wulf, G., Zachry, T., Granados, C., & Dufek, J. S. (2007). Increases in jump-and-reach height through an external focus of attention. International Journal of Sports Science & Coaching, 2(3), 275-284. 2: Marchant, D. C. (2011). Attentional focusing instructions and force production. Frontiers in psychology, 1, 210. 3: Morishita, S., Yamauchi, S., Fujisawa, C., & Domen, K. (2013). Rating of perceived exertion for quantification of the intensity of resistance exercise. Int J Phys Med Rehabil, 1(172), 2. 4: Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Strength and Conditioning Journal, 38(4), 42. GILLAM, G.M. Effects of frequency of weight training on muscle strength enhancement. J. Sports Med. Phys. Fitness 21:432–436. 1981. 5: GRAVES, J.E., M.L. POLLOCK, S.H. LEGGETT, R.W. BRAITH, D.M. CARPENTER, AND L.E. BISHOP. Effect of reduced training fre- quency on muscular strength. Int. J. Sports Med. 9:316–319. 1988. 7: HOFFMAN, J.R., W.J. KRAEMER, A.C. FRY, M. DESCHENES, AND M. KEMP. The effects of self-selection for frequency of training in a winter conditioning program for football. J. Appl. Sports Sci. Res. 4:76–82. 1990. 8: Tan, B. (1999). Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. The Journal of Strength & Conditioning Research, 13(3), 289-304.

[bulk-tfu-blog]

Free EBook Coming Soon....For My Followers :) Once We Have Reached 100 Followers!!!

[bulk-tfu-blog]

Follow Me @ Bulk TFU

I’M A MOTHER FUCKIN BEAST!

[bulk-tfu-blog]

Follow me @ Bulk TFU

[bulk-tfu-blog]

Follow Me @ Bulk TFU

[bulk-tfu-blog]

Follow Me @ Bulk TFU

♥♥♥

[bulk-tfu-blog]

Follow Me @ Bulk TFU

[bulk-tfu-blog]

Follow Me @ Bulk TFU

Fitness tip #2

To build your muscles, fuel your body before and after a workout!

Make sure you’re getting a good balance of carbs, proteins, fats, amino acids, and calories!

I like to have a meal or snack and protein bar an hour or so before your workout and a protein shake and meal after! Everybody’s body is different and has different needs so listen to your body, If you are feeling tired and sluggish after or during a workout you probably need to eat more.

Also try to keep your calorie and protein intake up even on days you are not working out!

[bulk-tfu-blog]

Follow Me @ Bulk TFU

It’s Transformation Tuesday, August 8, 2017 and here’s my story.

Eight years ago, I was eating out every day and going through a 12-pack of sodas every few days. I’ve added countless miles on my car going through drive-throughs. And I’m pretty sure more than half of my income went to restaurants.

I remember the moment I felt guilt for the state my body was in.

I got on a scale and in big red numbers, it read 198. This was the highest I’ve seen my weight at. I wasn’t just fat. I was unhealthy.

I’ve always been stocky/hefty/chubby/extra padded/etc. since about 5th grade. But here I was, standing on my mom’s bathroom scale at the age of 22, 5’ 5” tall, staring at the numbers 1-9-8. My BMI was 32.9, according to the NIH online BMI calculator. (A BMI greater than 30 is considered obese).

I couldn’t just stand there and mope around. So I told myself something I always tell myself, “if you don’t like what you’re doing or going through, change it.”

So what did I do? I set a goal to lose weight in a healthy, safe way.

I took small steps. I…

started parking in the back of the parking lot. I looked for excuses to burn calories. I started taking stairs instead of the elevator and I would go on walks at work when I got bored.

stopped drinking sodas and all sweet drinks altogether. I stopped adding cream and sweetener to my coffee. Water became my favorite thing to drink.

started cooking more meals at home and added more fresh foods into my diet.

started paying more attention to my daily calorie intake and the different types of calories I consumed.

made a list of healthier food choices to order at my favorite fast food restaurants. And I made a ‘boycott list’ of restaurants. Taco Bell is #1 on that list.

started running. I started slow. I would walk for the most part and would build up to running a mile non-stop… then 2… then 3… Now I run a minimum of 3 miles every time I run.

What started happening with my body was amazing. I loved that runner’s high I got as I ran through Arbor Hills.

My taste buds changed. I cannot drink sweet stuff anymore. I prefer to eat my sweets. I’ve never been one to restrict myself 100% from what I want. If I want a Snickers, I’m going to go get me a Snickers.

Slimming down started to come naturally.

By the age of 23, I was down to 160. By the age of 24, I was down to 140. Now, 29 and 5’6” tall I stay between 145-150. I am now considered healthy according to the same BMI calculator on the NIH website.

But honestly, I could not have done this alone. I had an amazing support system between my friends. We all wanted healthier lives for each other and held each other accountable. My friends and I kept each other on track by sharing recipes, cooking meals together, going on walks and runs together, and we even shared the same cheat day(s).

One of my personal values and favorite Gandhi quote is, “Be the change you wish to see in the world.”  So I’m writing today to promote a healthier world.

It’s Transformation Tuesday and I hope my story inspires you to live healthily.

I’m not asking you go run 3 miles right now or to throw everything in your freezer away.

My philosophy for a healthier life is to eat fresh. Pay attention to what you’re consuming. Minimize the food in your freezer. Find out where your favorite restaurants source their foods from. Also, lay off sweet drinks, especially if it has fake sugar.

Even though I’m not a nutritionist or personal trainer, I want to help you live healthily.

If you have any questions about my transformation or need guidance to living healthier, ask me. I might not have the answer for your specific needs, but we can figure it out together!

As always… Love,

Tino : )

[bulk-tfu-blog]

Follow Me @ Bulk TFU

[bulk-tfu-blog]

Follow Me @ Bulk TFU

Don’t give up, Keep pushing through!

#AmazingBodyMakeover IG: AmazingBodyMakeover

[bulk-tfu-blog]

Follow Me @ Bulk TFU

107kgs / 235lbs post competition

[bulk-tfu-blog]

Follow Me @ Bulk TFU

Love these young kids addicted to turning themselves into roided out freaks…

[bulk-tfu-blog]

People change, Sam. Look at me, I went from a tiny twink to the muscle-bound freak you see before you.

Steve Rogers (via incorrectmarvelquotes)

Follow Me @ Bulk TFU

[bulk-tfu-blog]

Follow Me @ Bulk TFU

Be bold; be a Beast!

[bulk-tfu-blog]

Follow Me @ Bulk TFU

Keep pumping my main man! Growing together! Always!!