#Strength training RPE

[earthnashes]

Fitness update time baybeeeeeeeee! I once again had to gather the balls to post the photos here so uh. Ye. :D

Like the last one, more details will be under the cut, but for the TL;DR crowd:

Last Update Here

Current: 177lbs | Estimated BMI: 24-26% | Push Pull Legs split at 6 Days a week

Notes: Training stimulus for this block focused on lifting basics and intensity: establishing a stronger mind-muscle connection and knowing how training to true mechanical failure feels like. Additional challenge: Finding maintenance calories and maintaining weight in the general range of 175-180lbs before re-attempting 1st Lean Bulk attempt.

Results: All lifts have seen an increase in working weight. Noticeably more muscle definition overall over the course of the last two months. Weight largely remained the same; assume maintenance calories has been accurately found.

Sooooooo the last two months have been kinda crazy. I took a look at my past lifting logbooks and found that despite my PRs being higher than the last recorded attempt, my overall working weights for all of my lifts hadn't really moved much. Partially out of fear of injury, but mostly due to the noticeable lack of real intensity in the training.

On top of that I found that my weight wasn't going down or up at the calories I was eating at, but my energy had begun to drop and recovery was suffering. Originally I was meant to be in my first bulk, but my weight never moved, and that ultimately resulted in me switching strategies for my nutrition too.

Basic idea: dial up the intensity, RPE of 8-9.5. Find true maintenance calories.

For nutrition: I used the TDEE calculator for my calories this time. It's supposedly more accurate than most other calorie calculators including MyFitnessPal's calculator, which gave me 2200 calories as my "bulk". Welp, turns out that's wrong; 2200 is my cutting number with my current activity level. And given how long I've been in a cut, it explained why, even in the deficit still, my weight never moved: it's too low to gain weight, and with how long I been in a deficit up until then my body was adapted too much to continue losing fat. So I instead switched focus onto finding my actual maintenance calories by immediately bumping my calories to the number the TDEE calculator gave me (2600 cal) and adjusting based on how my weight trend.

Result is, over the course of 2 months I gained 2 pounds but I'm certain this is almost entirely muscle (based on look, measurements, and performance in the gym); I've otherwise hadn't changed weight wise. This is good to know; it means I can eat more than I initially thought and gives me a stronger baseline for when I do actually go into a real bulk.

For training: First thing I focused on was my legs, which was arguably my weak link. This is largely due to an old injury in my left knee made it hard to reach full range of motion, and the strength discrepancy between my left and right leg because of it was pretty noticeable. Correcting it is one of the reasons why I switched to PPL training split, with Legs being trained first every cycle.

For both my legs and my isolation exercises I utilized unilateral versions of all my exercises; working each limb separately instead of together. I also incorporated a different set program: 2 working sets of 6-10 reps, 1-2 sets taken to true mechanical failure. The failure sets were meant for me to get used to the very uncomfortable sensation of training the muscle to- and past - it's actual limit and not my mental limit while maintaining proper form technique. That shit is rough, but it ensured that I was training with actual intensity and I was taking the muscle to true failure for growth, which in turn would help with building better muscle-mind connection with each muscle bilaterally and unilaterally.

For compounds I didn't take any of the lifts to true failure due to the higher fatigue and recovery toll. Instead I focused on building strength skill, so the set program was: 1 Topset (heaviest set of the exercise) 1-3 reps, 2 working sets for 5-8 reps. Any hypertrophy work for these lifts were always done with machine accessories for stability and safety.

Results thus far has seen my overall strength increasing, my knee is much stronger and stable (tested my squats and I can safely squat my own bodyweight without pain or wobbling, which is a feat due to being unable to do that months ago), and I confidently can say I have better form and idea of intensity.

-------

SO! With all of that said I'd say this block was overall a success after much trial and error. Now that I've gotten a better idea of a few things, my next move right now is to take a deload week for some much needed rest, then structure my next block for a more strength focus alongside my 2nd attempt at an actual lean bulk. The goal is to gain at least 4-5 pounds of muscle by the beginning of next year and make a new maxout for my PRs, so I might look a lil soft the next time I do a progress report but hopefully I'll be much stronger and ready for my second cutting phase.

This shit is hard, but I'm loving it to death man. I'm having a lot of fun learning and going through the journey and now I can confidently say that I'm at the Intermediate stage of lifting! I also think I know the type of weightlifter I am now. I've heard the term "powerbuilding" a few times now and I feel it fits; primarily lifting to build strength, but also throwing in some bodybuilding rhetoric for aesthetics.

Like I said a while back I'm seriously considering recording my workouts and posting those as I go on my Instagram, and I've actually bought a lil phone stand to practice recording and being more comfortable in front of the camera. We'll see how that goes I suppose!

But uhhhhh YE! That's all my yapping for now. Thank you for listening, and if you have any fitness goals feel free to share them with me! :)

[elainepaco]

Optimizing Rugby Performance: A 12-Week Preseason Training Program

The preseason period is a critical time for rugby players to prepare for the physical and physiological demands of the competitive season. A well-structured training program can significantly enhance performance, improve body composition, and optimize recovery. A recent study investigated the effects of a 12-week preseason training program on professional rugby union (RU) players, highlighting the importance of incorporating structured training interventions in elite sports.

Program Overview

The 12-week preseason training program was divided into three specific training blocks:

Block 1 (3 weeks): Focused on strength endurance to rebuild physical attributes after the off-season.

Block 2 (4 weeks): Incorporated high-intensity training and small-sided games aimed at improving aerobic and anaerobic fitness.

Block 3 (3 weeks): Consisted of typical conditioning sessions including strength, endurance, speed, and recovery, with low-intensity conditioning efforts to match rugby's work-to-rest ratio.

Training Activities

The program included a variety of training activities:

Strength Sessions: Various sessions focusing on upper body, lower body, and whole-body strength.

Cardio Sessions: Different types of cardiovascular exercises aimed at building aerobic capacity.

Skills Sessions: Rugby-specific skills and small-sided games.

Recovery Sessions: Passive recovery techniques such as contrast water therapy, massage, and physiotherapy.

Monitoring and Assessment

Throughout the program, several key factors were monitored:

Anthropometrics: Body mass, body fat percentage, and other body composition metrics.

Running Performance: Assessed using the Yo-Yo Intermittent Recovery Level 1 (Yo-Yo IR1) test.

Biochemical Markers: Blood samples were taken to analyze various biochemical markers indicative of physiological stress and adaptation.

Workload: Both internal and external workloads were monitored using the session rating of perceived exertion (s-RPE) and GPS data.

Hooper Index: Used to measure players' subjective well-being, including factors such as muscle soreness, sleep quality, and stress levels.

Results

The 12-week preseason training program demonstrated significant positive effects on the body composition, running performance, and biochemical profiles of professional rugby union players. Both forwards and backs showed improvements in key performance indicators, and workload was effectively managed throughout the program.

A structured preseason training program, incorporating targeted training activities, recovery sessions, and systematic monitoring, can effectively prepare rugby players for the competitive season. This type of program can optimize body composition, enhance running performance, and manage workload, leading to improved overall performance and reduced risk of injury.

PASS's Services:

Annual Guidebooks: PASS publishes annual guidebooks for various sports, summarizing the latest research and providing practical recommendations for training and performance optimization.

Custom Reports: PASS offers custom reports that delve deep into specific performance challenges, providing tailored solutions based on the latest scientific evidence.

Researcher Exchange: PASS facilitates workshops and Q&A sessions with leading sports scientists, allowing coaches and athletes to gain valuable insights and connect with experts in the field.

The potential of sports science to revolutionize training and performance is vast, but it remains largely untapped in many areas of athletics. By embracing research-backed principles and utilizing the services of organizations like PASS, coaches and athletes can unlock new levels of performance, reduce the risk of injuries, and achieve their full potential.

About PASS | Practical Application of Sport Science:

PASS helps top sports teams make better decisions using science. The teams ask questions like: “how to manage workload; how to improve decision-making; what is an optimal periodization program”. PASS takes a deep dive into all relevant research articles, figures out what's useful, and gives the teams specific advice they can immediately implement – only things that have been scientifically proven.

Explore the resources available at PASS (https://sportscience.pro/) and discover how sports science can transform your approach to training and performance.

[lexosaurus]

Out of the kindness of my heart, I'm offering a translation of what Dash is saying below the cut. Warning, it's...a bit nerdy.

"You know, Fen-teeny-tiny, as far as hypertrophy's concerned, it's really all about the stretch you get when you do lat pulldowns."

Hypertrophy is a vocab word that simply means to increase the size of the muscle via strength training.

Stretch refers to the literal stretching, or lengthening of the muscle. There has been some research showing that focusing on training the muscle when it's in its lengthened position causes bigger muscle growth than its shortened position or even with full range of motion.

Lat pulldowns are an exercises that works the latissimus dorsi muscles in the back. They are the two large muscles that go down either side of your mid-back. You do lat pulldowns by sitting down, leaning back slightly, and pulling a bar attached to a cable down to your chest and back up.

So all together, Dash is saying that by focusing on the lengthened position of the lat muscles when doing the lat pulldown exercise, a person can achieve greater muscle growth.

"See, when most people do lats, they're using their arms too much. Not me. I get that full stretch on the lat when I do my pulldowns."

It's common for people who are doing lat pulldowns who maybe have incorrect form or are "ego lifting" aka using too much weight than they can probably handle, to have issues where the muscles in their arms take over the exercise. This would lead to someone perhaps not building nearly as much lat muscles as they thought they were. (I know, from experience, this is a VERY common beginner mistake!)

"It's how I get this dorito shape. Not that you'd know what a lat stretch feels like, Fen-twerp."

The lat muscles famously help bodybuilders to get that triangle shape that they so desperately work to build. When your lats get big enough, you can even do a "lat spread" which makes you seem even more like a triangle. If you think of a bodybuilder pose, this is what they're doing.

The dis to Danny I don't think needs any explanation lol.

"But it really is all about the stretch. When I work my triceps, for example, I always go overhead with my extensions because that's what gets you the best stretch on the long head. It's why my arms are so thick. Unlike yours, which are so thin I'm surprised this slight breeze isn't snapping them in half."

The triceps, which are located in the back of your arm opposite your biceps, are composed of three different sections of the muscle attached at different points to the bone called "heads": the long head, the lateral head, and the median head. Depending on which tricep exercise you choose to do, it can put emphasis on different heads. For example, the "cable pushdown" exercise that is extremely popular for building triceps at the gym puts emphasis on the lateral head, which is the biggest tricep muscle group. The overhead cable extension, which is when you face away from the cable machine with your arms over your head, seems to be the current rated best tricep exercise for hitting all three heads in their stretched, or lengthened, position. Which, as we've established, is great for maximum muscle growth.

"If you ever wanted to do a push or pull day with me, Fent-RPE-0, I could show you the ropes."

Push or pull day refers to the PPL or "bro split" which is an exercise routine that breaks your gym days into three categories: a push day where you focus on exercises that have a pushing motion to build muscles primarily in your chest, triceps, and shoulders (think dips and chest presses); a pull day which focuses on exercises that have a pulling motion to build muscles primarily in your back, biceps, and core (think pull-ups, lat pulldowns, and bicep curls); and a leg day where you do exercises to build muscle in the legs (like squats and deadlifts).

I don't think Dash does leg day so that's why he doesn't offer to do one with Danny.

RPE stands for your rate of perceived exertion, aka how hard on a scale from 1-10 you're pushing yourself. 1 means literally nothing, and 10 means you're pushing yourself to absolute muscle failure in your set. The dis here is that Danny has an RPE of zero, as in he doesn't do shit.

"My gym program is insane. Max failure on every set. You'd be so sore the next day. Not that I care, or anything, I'm just saying—"

A gym program is the routine that a someone will primarily follow to make sure that every gym session is efficient and that they cover all their muscle groups throughout their week.

Max failure refers to working the muscle till it gives out instead of hitting a specific number of reps—or amount of times you're doing that specific exercise before you can rest. A set is one round of doing that for x amount of reps (repetitions). So if I'm doing bicep curls for 3 sets of 8 reps, it means I'm going to do 8 bicep curls, rest for a few minutes so the muscle can recover, and then repeat that two more times. In Dash's case, he is going to do bicep curls until he can't lift his arm any more before he stops to rest.

Lexx Tidbit: Working to failure instead of just hitting a required number of reps can be a really great way to quickly build a lot of muscle. I personally train this way, where I'll choose my weight based on a range of reps I could realistically hit (say anywhere from 6-10 reps per set usually) and I'll work the exercise until the muscle it targets fails and I physically cannot do the exercise with proper form without resting for a couple minutes first. The downside to this is that your body is going to be VERY sore after, which is why I do not and never will recommend training this way to total beginners.

So....yeah. There you have it. A full translation of Dash's gymbro nonsense. I do not apologize for typing any of this or making your eyeballs read this. In addition to being a total Danny Phantom nerd, I am a fucking exercise nerd. And now you know exactly how much of a fucking exercise nerd I am.

every time i read more of your danny phantom themed gym bro nonsense i regret knowing how to read

*snorts a line of preworkout*

You know, Fen-teeny-tiny, as far as hypertrophy's concerned, it's really all about the stretch you get when you do lat pulldowns. See, when most people do lats, they're using their arms too much. Not me. I get that full stretch on the lat when I do my pulldowns. It's how I get this dorito shape. Not that you'd know what a lat stretch feels like, Fen-twerp. I don't even think you know what a lat is. But it really is all about the stretch. When I work my triceps, for example, I always go overhead with my extensions because that's what gets you the best stretch on the long head. It's why my arms are so thick. Unlike yours, which are so thin I'm surprised this slight breeze isn't snapping them in half. If you ever wanted to do a push or pull day with me, Fent-RPE-0, I could show you the ropes. My gym program is insane. Max failure on every set. You'd be so sore the next day. Not that I care, or anything, I'm just saying—

[stevenrindner1]

Steven Rindner on Integrating Running and Strength Training for Optimal Results

Steven Rindner: How to Create a Balanced Running and Strength Training Program

Balancing running and strength training can be a game-changer for physically active people, including Steven Rindner. Running builds endurance and burns calories, while strength training enhances muscle power and helps prevent injuries. For those committed to a fit lifestyle, integrating both into your routine is essential, though it can be challenging. With the right approach, however, you can optimize your performance, reduce the risk of injury, and achieve well-rounded fitness.  

Here’s how to create a balanced running and strength training program tailored for active individuals like you. 

1. Determine Your Goals 

Before diving into a workout plan, it’s essential to identify your goals. Are you training for a race, looking to increase your running mileage, or focusing on building muscle? Your goals will dictate the emphasis of your program. For example, if running a marathon is your priority, your plan should lean more toward running, with strength training as a complement. Conversely, if your focus is on muscle gain, strength training should take precedence. 

2. Structure Your Week 

To create a balanced routine, you’ll need to structure your week effectively. A common approach is to alternate running and strength training days. This allows you to target different muscle groups and avoid overtraining. A sample week might look like this: 

Monday: Strength training (focus on full-body exercises) 

Tuesday: Running (intervals or tempo run) 

Wednesday: Rest or light activity (yoga, stretching) 

Thursday: Strength training (lower body focus) 

Friday: Running (long, steady run) 

Saturday: Strength training (upper body focus) 

Sunday: Rest or active recovery (light jogging or walking) 

By alternating the focus of your workouts, you allow your body adequate recovery time while still progressing in both running and strength. 

3. Integrate Strength Training That Supports Running 

When planning your strength training sessions, prioritize exercises that enhance your running performance. Compound movements such as squats, lunges, deadlifts, and core exercises are particularly beneficial. These exercises target the muscles you rely on while running, including your glutes, hamstrings, quadriceps, and core. 

To reduce the risk of running-related injuries, incorporate exercises that improve stability and mobility, such as single-leg squats and planks. If your primary goal is running, avoid overloading with heavy weights; instead, focus on moderate weights with higher repetitions to build endurance and muscle tone. 

4. Monitor Intensity and Volume 

Balancing running and strength training requires careful attention to the intensity and volume of your workouts. If you’re pushing hard on your runs, consider lighter strength sessions to prevent fatigue and overtraining. Similarly, after a tough strength workout, it’s wise to scale back the intensity of your next run. 

Use a rating of perceived exertion (RPE) or keep track of your heart rate to gauge how hard you’re working. This will help you maintain a balance between challenging your body and allowing it to recover. 

5. Listen to Your Body 

Lastly, always listen to your body. If you feel excessively tired or notice signs of overtraining, such as persistent soreness or difficulty sleeping, it may be time to adjust your program. Recovery is just as important as training, so ensure you’re getting enough rest and nutrition to support your fitness goals. 

Creating a balanced running and strength training program doesn’t have to be complicated, especially for fitness-minded people like Steven Rindner. By thoughtfully structuring your week, focusing on exercises that complement each other, and tuning in to your body’s signals, you can significantly enhance your performance. This approach not only helps you achieve a well-rounded fitness routine but also ensures you’re reaping the full benefits of your efforts. With the right balance, you can stay strong, avoid injuries, and continue progressing toward your fitness goals.

[genremarketing]

Swing Into Fitness With a 20-Minute Jazz Cycling Workout

If you're just beginning to learn about cycling or have been a long-time cyclist, this beginner-friendly workout is sure to challenge you. Begin by warming up with mobility exercises before moving on to three sets of cycling intervals. Determine the intensity of each exercise set based on your RPE and finish with a short cool-down. Getting Started You can be fit and feel more energetic, as well as improve your mood with a few quick bites of exercise. No matter if you're a couch-shopper or an active exerciser, these 20(ish)-minute workouts are a good fit for your routine. The exercises blend short bursts anaerobic exercise with recovery periods to give you a full-body fitness routine that's heart-healthy and only takes some minutes. A vigorous workout even if it's just 75 minutes of it each week -- lowers your chances of developing heart disease or cancer. Wear clothing that is air-conditioned and carry a water bottle. Also, prepare your equipment. You can make use of a smartwatch, or a timer to keep track of your intervals. Pay attention to your body and if you feel something is not correct and you feel uncomfortable, take a break. You can either write the workout to your memory or record it in a notebook and place it in your sweatband or waistband. Do a jog with minimal resistance to warm up. Warm-Up Every workout should start with a warm-up session which gradually prepares your body to the strength of the workout to follow. This helps avoid injury and fatigue as you raise your heart rate in order to prepare your muscles for an intense work. This warm-up is a mix of exercise off the bike as well as intervals on the bike to prepare your body for what lies ahead. All while enjoying an uplifting jazz playlist! It's the perfect way to energize your class by giving your students examples to follow. This is a great technical exercise that helps students to consider the implications of their chords, instead of relying on "finger memories." It's also fun and helps build the improvisational skills that students will use throughout the course. Play it with different keys too, Don't forget the lesser arpeggios! They're a must that needs to be repeated until they become habitual. The principal session The five sprint block segments in this short HIIT training are gradually paced beginning easy before increasing the intensity. This type of intense training is not just going to improve your sprinting ability, but it will also help your body recuperate faster after sprints. This is a great activity that can be added to your weekly cycling routine, especially when you're stuck in a rut of training. The workouts are all quick enough to fit into your hectic schedule. You can either remember the intervals before you start your bicycle ride, or could write them down on an article of paper you put in your waistband. Clip in your bike and get into a good sweat while listening to your favorite jazz. Keep your hands encompassed over the handles in order to maintain an attachment to the bike and stabilize your upper body. Cool-Down As you progress, increase the resistance and increase the speed. It's crucial to gradually overload the exercise. The body will adapt to the new challenge as time passes. Don't be scared to try different things in your jazz practice. If you can only play in one key, you won't be able to master the piece of music enough to improvise with confidence. Test the cycle in various keys and even with odd time signatures, like 3/4. Don't forget to spend just a few minutes at finish to slow down and eliminate any major resistance and stretch. This will help your heart rate recover to its normal level and reduces stiffness. Best of luck! Enjoy having fun celebrating Black History Month with this exciting bicycle ride. Original video here

[imarcmarketreport]

Super Soldier Wearable Technology Market Growth, Trends, Demand And Forecast 2024-2032

IMARC Group's report titled "Super Soldier Wearable Technology Market Report by Type (Headwear, Bodywear, Hearables, Connectivity Devices), Application (Personal Protection, Communication and Navigation, Situational Awareness, Power and Energy Management, Training and Simulation), End User (Infantry, Special Forces, Air Force), and Region 2024-2032", offers a comprehensive analysis of the industry, which comprises insights on the global super soldier wearable technology market growth. The global  market size reached US$ 7.8 Billion in 2023. Looking forward, IMARC Group expects the market to reach US$ 19.2 Billion by 2032, exhibiting a growth rate (CAGR) of 10.21% during 2024-2032.

For an in-depth analysis, you can refer sample copy of the report: https://www.imarcgroup.com/super-soldier-wearable-technology-market/requestsample

Factors Affecting the Growth of the Super Soldier Wearable Technology Industry:

Growing Threats and Conflicts:

The evolving nature of modern warfare, characterized by asymmetric threats, unconventional tactics, and non-state actors, underscores the importance of advanced wearable technologies for military personnel. As conflicts become increasingly complex and dynamic, there is a heightened need for wearable devices that can enhance the capabilities and effectiveness of soldiers on the battlefield. Integrated sensors, biometric monitoring systems, and real-time health diagnostics enable soldiers to monitor their vital signs and physical condition, ensuring optimal performance and reducing the risk of injuries or health-related issues. Additionally, exoskeletons and protective gear provide soldiers with increased mobility, agility, and survivability in hostile environments, mitigating the impact of threats, such as ballistic projectiles, explosives, and chemical agents.

Increasing Military Expenditure:

The increasing military expenditure worldwide is impelling the growth of the market. Governments and defense agencies across the globe are allocating substantial budgets toward modernizing their armed forces and equipping soldiers with cutting-edge technology. This focus on enhancing military capabilities is driving the demand for innovative solutions like super soldier wearables, which can provide soldiers with enhanced performance, protection, and survivability in diverse operational environments. With geopolitical tensions and security threats persisting globally, nations are prioritizing investments in defense technologies, including wearable devices, to maintain a competitive edge and ensure the safety of their military personnel.

Technological Advancements:

Breakthroughs in various scientific domains, including nanotechnology, robotics, and materials science, are pivotal in pushing the boundaries of wearable technology capabilities. Nanotechnology allows for the development of ultra-lightweight yet robust materials that can enhance the performance of wearable devices without compromising mobility. Robotics integration enables the creation of exoskeletons and powered suits that augment soldier strength and endurance, while advanced sensors and communication systems enhance situational awareness and coordination on the battlefield. Furthermore, advancements in energy storage and management systems contribute to the development of wearable devices with extended operational capabilities, lowering the logistical burden on soldiers.

Leading Companies Operating in the Global Super Soldier Wearable Technology Industry:

3M Company

AirBorn Inc.

Avon Protection plc

BAE Systems plc

Collins Aerospace (Raytheon Technologies Corporation)

Elbit Systems Ltd.

Honeywell International Inc.

L3harris Technologies Inc.

Super Soldier Wearable Technology Market Report Segmentation:

By Type:

Headwear

Helmet

Eyewear

Respiratory Protective Equipment (RPE)

Bodywear

Exoskeleton

Vest

Jetpack

Battery Pack

Wearable Computers

Hearables

Tactical Radio

Tactical Headset

Connectivity Devices

Rectangular Connectors

Circular Connectors

Radio Frequency Connectors

Harness Connectors

Hearables exhibit a clear dominance in the market as they combine traditional audio functionality with advanced sensors, wireless connectivity, and smart features, offering users a range of benefits and capabilities beyond conventional headphones.

By Application:

Personal Protection

Communication and Navigation

Situational Awareness

Power and Energy Management

Training and Simulation

Communication and navigation represent the largest segment due to their effectiveness in guiding soldiers on the battlefields.

By End User:

Infantry

Special Forces

Air Force

Infantry accounts for the majority of the market share owing to the increasing focus on safety and survivability of infantry soldiers.

Regional Insights:

North America (United States, Canada)

Asia Pacific (China, Japan, India, South Korea, Australia, Indonesia, Others)

Europe (Germany, France, United Kingdom, Italy, Spain, Russia, Others)

Latin America (Brazil, Mexico, Others)

Middle East and Africa

North America's dominance in the super soldier wearable technology market is attributed to the increasing investments in strengthening the military and defense sector.

Global Super Soldier Wearable Technology Market Trends:

Super soldier wearable technology plays a crucial role in enhancing mission effectiveness for military operations. These advanced wearables offer soldiers improved communication capabilities, enabling seamless coordination and information sharing among team members in real-time. Integrated navigation systems and situational awareness tools provide soldiers with accurate data regarding their surroundings, facilitating better decision-making and operational planning. Furthermore, wearable sensors and monitoring devices offer valuable insights into environmental conditions, enemy movements, and potential threats, allowing for more informed and strategic engagements on the battlefield. By equipping soldiers with state-of-the-art wearables, military forces can enhance their overall effectiveness, achieve mission objectives more efficiently, and reduce the risk to personnel.

Note: If you need specific information that is not currently within the scope of the report, we will provide it to you as a part of the customization.

About Us:

IMARC Group is a leading market research company that offers management strategy and market research worldwide. We partner with clients in all sectors and regions to identify their highest-value opportunities, address their most critical challenges, and transform their businesses.

IMARCs information products include major market, scientific, economic and technological developments for business leaders in pharmaceutical, industrial, and high technology organizations. Market forecasts and industry analysis for biotechnology, advanced materials, pharmaceuticals, food and beverage, travel and tourism, nanotechnology and novel processing methods are at the top of the companys expertise.

Our offerings include comprehensive market intelligence in the form of research reports, production cost reports, feasibility studies, and consulting services. Our team, which includes experienced researchers and analysts from various industries, is dedicated to providing high-quality data and insights to our clientele, ranging from small and medium businesses to Fortune 1000 corporations.

Contact US

IMARC Group

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Email: sales@imarcgroup.com

Tel No:(D) +91 120 433 0800

United States: +1-631-791-1145 | United Kingdom: +44-753-713-2163

[tsquaredlab]

Benefits of training to Failure

When it comes to exercise and strength training, pushing your limits and challenging yourself is key to achieving optimal results. One technique that has gained significant attention is training to failure. In this article, we will delve into the benefits of training to failure, including the activation of type II muscles, the calibration of your training intensity, the effectiveness of your workouts, and the psychological enjoyment it brings.

Activating Type II Muscles:

Training to failure ensures that you activate and fully tax the type II muscle fibers within the targeted muscle groups. These fibers have a greater potential for growth and strength compared to type I fibers. By pushing yourself to the point of failure, you engage these muscle fibers more effectively, stimulating muscle hypertrophy and improving overall strength.

Calibrating Training Intensity:

Training to failure requires a deep understanding of your body's capabilities. By utilizing techniques such as Reps in Reserve (RIR) or Rate of Perceived Exertion (RPE), you can identify your true failure point and adjust your training accordingly. This calibration enables you to train more effectively, ensuring you are working at the appropriate intensity to stimulate muscle growth and adaptation.

Enhancing Workout Effectiveness:

Many beginners tend to stop their workouts well before reaching their actual capacity. Training to failure ensures that you are pushing yourself to your limits and giving your all during each workout. By consistently training to failure, you maximize your effort and ensure that you are working at an intensity that challenges your muscles, promoting progressive overload and yielding better results over time.

It’s Pretty Fun:

Training to failure adds an element of excitement and personal challenge to your workouts. Pushing beyond your perceived limitations and surpassing what you thought was possible can be incredibly rewarding. The mental aspect of training to failure cannot be underestimated, as it fosters a sense of accomplishment, boosts motivation, and builds mental resilience.

Conclusion:

Training to failure can be a valuable strategy on your fitness journey, offering numerous benefits that go beyond physical gains. By activating type II muscles, calibrating your training intensity, enhancing the effectiveness of your workouts, and enjoying the psychological benefits, you can take your fitness endeavors to new heights. Remember to approach training to failure with caution, ensuring proper form and technique, and allowing sufficient recovery to prevent overtraining. Embrace the challenge, embrace your potential, and witness the remarkable transformation that can occur when you push your boundaries and train to failure.

[hello-thefatlosshabit-blr]

Strength Training Intensity - How Much is Optimal

"My approach to training has always been to push yourself in your workouts, but do not TRAIN TO FAILURE. The last rep should be difficult, but not impossible or unachievable. I’ve always been a great believer that you should leave the gym each day feeling like you had a great workout but you’ve still got a little bit left in the gas tank" Bill Pearl

If you enjoy this article, please LIKE, SHARE, and follow us on Facebook.

The latest issue of Muscle & Fiction and all the High-Intensity zealots would have you believe that if you don’t take a set to absolute muscular failure, you are wasting your time. That just isn’t true. On an effective strength training program for the natural lifter, most sets should stop 1 or 2 repetitions short of failure

[tehinternaut]

. Squats: 380 lbs. x 5 Bench: 280 lbs. x 2 Deadlifts: 370 lbs. x 6 . Damn this was a surprisingly good week of training. Squats have been shooting up these past few weeks. I think widening my grip more so I can get the bar lower on my back definitely helped. . Bench seems to have broken out of the brief stall I had, happy to see these climb up and still hit the right RPE. . #squats #benchpress #deadlift #startingstrength #barbellmedicine #powerlifting (at The TOP Strength Project) https://www.instagram.com/p/CTaW0aBree-/?utm_medium=tumblr

[robinsondupbodybuilding]

Operation Back Thickness in full effect. Weighing in at 197lbs. ----------------------------------------- To answer some DMs & comments, I have abandoned doing DUP with squat, bench & deadlifting 3x a week for now. I have been focusing more on using RPE & autoregulation versus using %1 rep max. ----------------------------------------- This doesn't mean DUP is wrong or doesn't work. It will absolutely make you gain size & strength. I still believe in training frequency & finding the right amount of volume in a week. ----------------------------------------- By using RPE/autoregulation, it has kept me more adaptable in my training. I have less joint inflammation & overall I have enjoyed my training more. It doesn't feel like a job & it prevents me from getting disappointed when I can't move the exact weight for the exact amount of assigned sets & reps. ----------------------------------------- So in other words, I'm more focused on a weight in which I can take through a full range of motion controlling the eccentric & concentric. This doesn't mean however I'm lifting really light. This doesn't mean as I fatigue there won't be some momentum. I'm just focused on really activating the muscle. ----------------------------------------- #becomeundeniable #corenutritionals #fit #fitness #fitfam #igfitness #igfit #instafit #instafitness #naturalbodybuilding #bodybuilding #bodybuilder #ocbpro #ocbbodybuilding #ANBF #fitdad #fitguy #gcode (at Retro Fitness - Manahawkin, NJ) https://www.instagram.com/p/B66Gyb3DVBA/?igshid=1dq6az5zf3xwx

[korrafitness]

Hey Nikki, I was wondering. When do you know it's time to go up in weights/reps when at the gym?

you always want to push yourself in the gym and if its ever too easy then you need to move up in weight (unless you are focusing on form or are performing isolation movements)

FOR A BEGINNER: id recommend switching between 3 sets of 12-15 or 4 sets of 6-8 (depending on the workout) and once it becomes too easy or find yourself able to do more weight than with the reps you had before then you could move up by 2.5 to 5 lbs.. its really something you need to feel out but def dont let yourself become complacent because muscle growth and strength is promoted by progressive overload (increasing the weight over time) 

For more advance lifters.. id recommend percentage or RPE based training

[fit-as-fxck]

saturday workout & update

Warmup pushing a 165 lb sled x5 and pulling it back into place x20 yards

mobility warmup

conventional deadlifts 2 sets of 8 reps

barbell row x2 sets and then I got bored and decided I didn’t want to work back today

sumo deadlift 4 sets @ RPE of 8

dumbbell tension & pause squats 4x15

superset with: dumbbell tension RDL’s 4x15 

scapular pull-ups and dead hangs until failure 

Some notes on this: strength on deadlifts is definitely down but thats okay because it’s not as low as I thought. My pull-up work is feeling really good lately. I’m working on grip strength pretty much at the end of every workout. I threw in a few barbell squats at the end of this workout but didn’t count them because I wanted to try out a lifting belt. The belt was pointless for me because I couldn't get it tight enough on me, even on the smallest notch (such is life). 

My weekly routine is looking like: 

Two or three days of lifting (Tuesday, Thursday, Saturday).

Three days of running (Monday, Wednesday, Friday). 

Sunday is a hiking day or resting day. 

This plan is flexible because I do go to yoga and might throw in weight training on most days after my runs. It all just depends. I’m moving with what works for me right now and focusing on eating e n o u g h . Unfortunately that was my kryptonite. I have to convince myself that eating enough won’t make me spontaneously combust. It’s a weird irrational fear I developed but I'm glad I caught it in time to stop it. I greatly underestimated the amount of general activity I get on a daily basis outside of my workouts. For instance, yesterday I hit 20,000 steps. Yep. Moving a ton. I swear, everyday something new dawns on me. 

My cardio is in the trash but I’m able to get it back out with effort and the more I eat - the more I’m able to handle and feel “better”, ya know? I’ve split my lifting workouts into push/pull days, even though I’m focusing on running right now and just using the weight training to supplement. I still LOVE to throw heavy weight around. There’s just something about it that makes me feel fierce and I don’t want to lose any strength gains. 

It recently struck me how... weird I'm feeling about where I’m at. My cardio is in the trash and getting it back out of the trash can feels D I F F I C U L T . But doable with persistence. The thing about getting yourself out of the trash can is that getting over the initial hump of “oh shit. this is where I'm at and it’s hard” is a tough pill to swallow. It feels almost humiliating. Not like “ha ha you’re in a trash can” but like swallowing my own pride enough to accept where I am. In order to get anywhere, you first have to accept exactly where you are and know that moving from it is possible. Most people don’t want to do either of those things. They don’t want to love and accept where they are at and that it is hard and they don’t want to believe that they are much more powerful than they think they are. Your beliefs are built through action. However painful at first but that action builds confidence that others can’t destroy. After you get over that hump of “oh shit this is hard for me and once upon a time it wasn't”, well, it won't be easy but at least you won't have to get over the hump again. I tried to stay really objective about it and not be a dramatic bitch but I am hooooooman to the utmost degree and this week felt terrible but it won't for long. If I had a dollar for every time I had a really stupid setback in life (idk how to finish this sentence so use your imagination). Sometimes I take a look at it and I'm like, wow. I’ve fucked up so many times, in so many different ways that I've lost count. I’m going to be 30 soon believe it or not and I'm still out here fucking up. Maybe you don't ever reach a point where you don't fuck up anymore. But the good news is the only way to learn is through failure and finding out what DOESN’T work gets us closer to what DOES. It’s the trying 99 times until you get that 100th time where it works. You can only learn this on your own or watching others and learning from their mistakes too but not many are honest and real about theirs. It’s important to note that everything is relative so comparing your story to someone else’s and vice versa is pointless and will do nothing but send you into a pit of despair. Just make sure the story you are telling yourself is one of growth and possibility (because we are the stories we tell ourselves) and not a life held back by your own limiting beliefs because of the other highlight reels you see. At any moment you can choose to be the comeback kid. Its a choice. And so I do the only thing I know how to do - I move forward, knowing that I made a mistake many people have made (or haven’t) and that by doing this it has turned me into a wiser person.

I’m taking the rest of the month off of Tumblr updates because I want to remain focused, put my head down and work. I’ll continue to increase calories and activities as I see fit and track my progress.

[douggrowsllc]

RPE Meaning: Plus How to Use For Strength & Weightlifting

Are you tired of guessing how hard to push yourself during exercise? Have you ever felt you weren’t getting the most out of your workouts? If so, it’s time to get acquainted with RPE – the Rate of Perceived Exertion. RPE is a simple but effective tool for measuring training intensity that anyone can use, regardless of fitness level or experience. In this article, we’ll examine RPE, how it…

[imarcmarketreport]

Super Soldier Wearable Technology Market Report Outlook, Share, Analysis and Forecast 2024-2032

IMARC Group's report titled "Super Soldier Wearable Technology Market Report by Type (Headwear, Bodywear, Hearables, Connectivity Devices), Application (Personal Protection, Communication and Navigation, Situational Awareness, Power and Energy Management, Training and Simulation), End User (Infantry, Special Forces, Air Force), and Region 2024-2032", offers a comprehensive analysis of the industry, which comprises insights on the global super soldier wearable technology market report. The global market size reached US$ 7.8 Billion in 2023. Looking forward, IMARC Group expects the market to reach US$ 19.2 Billion by 2032, exhibiting a growth rate (CAGR) of 10.21% during 2024-2032.

For an in-depth analysis, you can refer sample copy of the report: https://www.imarcgroup.com/super-soldier-wearable-technology-market/requestsample

Factors Affecting the Growth of the Super Soldier Wearable Technology Industry:

Growing Threats and Conflicts:

The evolving nature of modern warfare, characterized by asymmetric threats, unconventional tactics, and non-state actors, underscores the importance of advanced wearable technologies for military personnel. As conflicts become increasingly complex and dynamic, there is a heightened need for wearable devices that can enhance the capabilities and effectiveness of soldiers on the battlefield. Integrated sensors, biometric monitoring systems, and real-time health diagnostics enable soldiers to monitor their vital signs and physical condition, ensuring optimal performance and reducing the risk of injuries or health-related issues. Additionally, exoskeletons and protective gear provide soldiers with increased mobility, agility, and survivability in hostile environments, mitigating the impact of threats, such as ballistic projectiles, explosives, and chemical agents.

Increasing Military Expenditure:

The increasing military expenditure worldwide is impelling the growth of the market. Governments and defense agencies across the globe are allocating substantial budgets toward modernizing their armed forces and equipping soldiers with cutting-edge technology. This focus on enhancing military capabilities is driving the demand for innovative solutions like super soldier wearables, which can provide soldiers with enhanced performance, protection, and survivability in diverse operational environments. With geopolitical tensions and security threats persisting globally, nations are prioritizing investments in defense technologies, including wearable devices, to maintain a competitive edge and ensure the safety of their military personnel.

Technological Advancements:

Breakthroughs in various scientific domains, including nanotechnology, robotics, and materials science, are pivotal in pushing the boundaries of wearable technology capabilities. Nanotechnology allows for the development of ultra-lightweight yet robust materials that can enhance the performance of wearable devices without compromising mobility. Robotics integration enables the creation of exoskeletons and powered suits that augment soldier strength and endurance, while advanced sensors and communication systems enhance situational awareness and coordination on the battlefield. Furthermore, advancements in energy storage and management systems contribute to the development of wearable devices with extended operational capabilities, lowering the logistical burden on soldiers.

Leading Companies Operating in the Global Super Soldier Wearable Technology Industry:

3M Company

AirBorn Inc.

Avon Protection plc

BAE Systems plc

Collins Aerospace (Raytheon Technologies Corporation)

Elbit Systems Ltd.

Honeywell International Inc.

L3harris Technologies Inc.

Super Soldier Wearable Technology Market Report Segmentation:

By Type:

Headwear

Helmet

Eyewear

Respiratory Protective Equipment (RPE)

Bodywear

Exoskeleton

Vest

Jetpack

Battery Pack

Wearable Computers

Hearables

Tactical Radio

Tactical Headset

Connectivity Devices

Rectangular Connectors

Circular Connectors

Radio Frequency Connectors

Harness Connectors

Hearables exhibit a clear dominance in the market as they combine traditional audio functionality with advanced sensors, wireless connectivity, and smart features, offering users a range of benefits and capabilities beyond conventional headphones.

By Application:

Personal Protection

Communication and Navigation

Situational Awareness

Power and Energy Management

Training and Simulation

Communication and navigation represent the largest segment due to their effectiveness in guiding soldiers on the battlefields.

By End User:

Infantry

Special Forces

Air Force

Infantry accounts for the majority of the market share owing to the increasing focus on safety and survivability of infantry soldiers.

Regional Insights:

North America (United States, Canada)

Asia Pacific (China, Japan, India, South Korea, Australia, Indonesia, Others)

Europe (Germany, France, United Kingdom, Italy, Spain, Russia, Others)

Latin America (Brazil, Mexico, Others)

Middle East and Africa

North America's dominance in the super soldier wearable technology market is attributed to the increasing investments in strengthening the military and defense sector.

Global Super Soldier Wearable Technology Market Trends:

Super soldier wearable technology plays a crucial role in enhancing mission effectiveness for military operations. These advanced wearables offer soldiers improved communication capabilities, enabling seamless coordination and information sharing among team members in real-time. Integrated navigation systems and situational awareness tools provide soldiers with accurate data regarding their surroundings, facilitating better decision-making and operational planning. Furthermore, wearable sensors and monitoring devices offer valuable insights into environmental conditions, enemy movements, and potential threats, allowing for more informed and strategic engagements on the battlefield. By equipping soldiers with state-of-the-art wearables, military forces can enhance their overall effectiveness, achieve mission objectives more efficiently, and reduce the risk to personnel.

Note: If you need specific information that is not currently within the scope of the report, we will provide it to you as a part of the customization.

About Us:

IMARC Group is a leading market research company that offers management strategy and market research worldwide. We partner with clients in all sectors and regions to identify their highest-value opportunities, address their most critical challenges, and transform their businesses.

IMARCs information products include major market, scientific, economic and technological developments for business leaders in pharmaceutical, industrial, and high technology organizations. Market forecasts and industry analysis for biotechnology, advanced materials, pharmaceuticals, food and beverage, travel and tourism, nanotechnology and novel processing methods are at the top of the companys expertise.

Our offerings include comprehensive market intelligence in the form of research reports, production cost reports, feasibility studies, and consulting services. Our team, which includes experienced researchers and analysts from various industries, is dedicated to providing high-quality data and insights to our clientele, ranging from small and medium businesses to Fortune 1000 corporations.

Contact US

IMARC Group

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Email: sales@imarcgroup.com

Tel No:(D) +91 120 433 0800

United States: +1-631-791-1145 | United Kingdom: +44-753-713-2163

[laurencegrigorov]

The Power of Autoregulation in Training

Learning how to appropriately adjust and modify workouts based on current and individual needs will allow you to make progress no matter what life throws at you.

As director of Johannesburg based residential property development company, Laurence Grigorov enjoys active exercise as part of his hobbies.

In order to maintain a healthy body and mind, Laurence Grigorov trains regularly at the gym. This allows Laurence Grigorov to still keep a healthy balance in life and has the added benefit of keeping him focused at work.

As a doctor of physical therapy, elite powerlifter, professional boxer, and co-founder of Hybrid Performance Method. Dr. Stefi Cohen is here to answer one basic question: How and when should you adjust or customize your prescribed workouts?

Let's start by looking at some circumstances that might force you to adjust your training. Maybe you're working around pain or injury, or your sleep patterns and stress management have been way off lately. Perhaps you're lacking the prerequisite skills or mobility to perform a certain movement with proficiency.  

In all of these cases, making appropriate adjustments in exercise intensity and selection is the key to maximizing your performance by making every session count. There are infinite ways to customize your training session depending on your unique needs. Let's dissect the overarching concept of autoregulation in training.  

What Is Autoregulation? Autoregulation is the strategy of making adjustments in training intensity based on the athlete's subjective perception of the intensity or load.

It is completely normal for an athlete's capacity for strength expression to fluctuate based on changes in a multitude of daily physiological and psychological factors. Sleep quality, stress levels, pain sensitivity, and nutrition habits are just a few variables that can strongly influence athletic performance and strength expression readiness.

In other words, putting a bar on your back can feel like a walk in the park on some days but can crush your soul on others. It's normal, and we've all been there.  

How RPE Can Help? Using an RPE scale is one of the most common forms of training autoregulation. RPE stands for rate of perceived exertion, and it allows the athlete to subjectively rate the intensity of a set in contrast to the traditional objective methods of prescribing intensity, like using a one-rep max (1RM) percentage.

Preparing to deadlift Let's break down the RPE scale. RPE can range from 1 to 10, but a meaningful set is typically RPE 5 or above, so that's where we'll start. For example, visualize performing a set of 10 back squats.  

RPE 5 would be light to moderate intensity with no change in bar velocity throughout the set. The athlete would have approximately 5 repetitions left "in the tank" before failure. We call this the number of reps in reserve or RIR.   RPE 6-7 is where you start to see a slight reduction in upward bar velocity on the final rep. The athlete would have approximately 3-4 reps in reserve before failing. RPE 8-9 is high intensity with significantly slower reps, leaving only 1-2 reps in reserve. RPE 10 is a maximal effort set. If the athlete were to go for 1 more rep, they would reach technical failure. RPE 10 should be reserved for competition and should be used sparingly in training, if at all.

As you can see, RPE is inversely related to concentric phase bar velocity, as well as the number of repetitions in reserve. Filming your sets can help you assess bar velocity. Keep in mind that the ability to accurately estimate RPE and RIR improves with practice and as your proximity to failure increases.

Using an RIR-based RPE scale doesn’t have to be absolutely perfect to be effective. If an athlete is new to autoregulation, I recommend using a range of +/- 2.5 percent while selecting their weight-based on 1RM. For example, for a single rep at RPE 7.5 (estimated to be equivalent to approximately 91 percent of 1RM), the athlete can aim for a weight within the range of 88.5 to 93.5 percent of 1RM, depending on perceived readiness for the set and overall training session in general.

When I began autoregulating my training, I thrived on this extra degree of flexibility. I was able to capitalize on those days when I felt like I could bench press a house, and at the same time mitigate my risk of overtraining and injury when I felt a bit less recovered.

Text & image courtesy of www.bodybuilding.com 

[hello-thefatlosshabit-blr]

Strength Training Intensity - How Much is Optimal

"My approach to training has always been to push yourself in your workouts, but do not TRAIN TO FAILURE. The last rep should be difficult, but not impossible or unachievable. I’ve always been a great believer that you should leave the gym each day feeling like you had a great workout but you’ve still got a little bit left in the gas tank" Bill Pearl

If you enjoy this article, please LIKE, SHARE, and follow us on Facebook.

The latest issue of Muscle & Fiction and all the High-Intensity zealots would have you believe that if you don’t take a set to absolute muscular failure, you are wasting your time. That just isn’t true. On an effective strength training program for the natural lifter, most sets should stop 1 or 2 repetitions short of failure