#like. these traits are not inherent to the condition we just often display them but theyre secondary

[sleep-safe]

sometimes someone seems autistic and they're literally. just Asian. western medicine does this.

[abnomi]

EVERY REASON (that i can think of) AS TO WHY TURBO/KING CANDY IS NEURODIVERGENT 💥💥

i would like to make a disclaimer first and foremost about the obvious, being that Turbo/King Candy is heavily implied to have narcissistic personality disorder (NPD) and antisocial personality disorder (ASPD). Very often, characters with these disorders are portrayed as villains, and Turbo is no exception to this. There's nothing wrong with antagonistic characters having said disorders, per se, but when the only representation available for people with these conditions are found in characters you're not supposed to root for, it can be really disheartening. i won't be erasing these parts of him because i feel it would be in poor taste to gloss over those core elements of who he is, but plz keep in mind that having any kind of personality disorder doesn't make anyone inherently evil!!!🌞 your ACTIONS make you, not your brain

Also if anyone has any suggestions or other ideas for his neurodiversity, i would love to hear them! please do share!! I LOVE PSYCHOANALYZING CHARACTERS AND HEARING OTHER PEOPLE PSYCHOANALYZE THEM !!!! YAY🎉 if u agree or disagree with any of my points I'd love to discuss them further :-]

without further ado... click read more to find out…😈 be ready for a lot of reaches

💥 ADHD 💥

STIMMING

Turbo's constantly moving around in some way; he's a very expressive character! even as King Candy, he can't seem to conceal his frequent giggling. it's a big habit of his; he seems to do it involuntarily to regulate himself, including when he's nervous or uncomfortable.

he seems to display other repetitive behaviors as well, like doing his iconic thumbs-up pose, sticking out his tongue, or hopping around gleefully. he is but a jovial court jester..

i personally like to think that his phrases, "Turbo-tastic!" and "Have some candy!" are vocal stims of his, although i equally really love the interpretation that these (and the aforementioned stims) are tics :-]

another headcanon; i think it would make a lot of sense for him to have an oral fixation of some sort (ignoring the whole sigmund freud part of the term ermm...); just lots of biting, chewing, needing to have something in his mouth. It would align with the whole idea that he smokes, too

HYPERACTIVITY

we can clearly see throughout the film that Turbo has a lot of energy, made abundantly clear by his mannerisms and general behavior. he's constantly moving, using exaggerated expressions and gestures to communicate + express himself. He's one of the most animated and bouncy characters in the movie, next to Vanellope! it's silly how a character not very grounded in reality is such a threat, but i suppose that's what makes him so threatening in the first place...

another factor in this is how he is very adrenaline-seeking, craving activities that give him a rush (sugar rush...😂😂). more on that in a bit!!

HYPERFIXATION

Turbo's fixation with winning is all-consuming for him; it's an obsession. he doesn't appear to care about much else, if anything besides it. this could be interpreted as a hyperfixation for him (or special interest if ur all about that autism lifestyle), as it overtakes all of his focus and impedes every process of his mind.

it's clear that racing is much more than a passion for him, and while that fact is due to how he was programmed, it's a major character trait of his regardless that could be correlated to neurodivergence.

HYPERFOCUS

There seems to be a big theme of "all or nothing" when it comes to Turbo. he will either be fully dedicated to something or brush it aside without a second thought. it can't be denied that he fully wraps himself up in what he wants, whether it's a conflict he can't let go of or a new pursuit he's hungrily chasing after. 

ultimately, his dedication varies depending on if it is relevant to him and his interests or not, but this aspect of him still shares patterns with neurodivergent thought processes.

INSTANT GRATIFICATION

Seeing as he has a tendency to cheat in his use of code to spawn in whatever his heart desires, it can be assumed that this could do with Turbo wanting instant gratification to fill that bitter, empty void inside of him. while this could simply be brushed aside as greed and his belief that he is obligated to have access to whatever he wants, this trait is consistent with his generally dopamine-seeking behavior and wanting to be instantly rewarded by his actions. His obsession with needing to feel good directly relates to his need for another buzz, constantly after the next rush. (a sugar rush if you will☺☺☺)

ADRENALINE-SEEKING

Closely related to the previous speculation, Turbo always seems to be chasing his next high. he loves the thrill of action and being surrounded by crowds of people below him. it's why his big thing is racing! people cheer him on, he can do whatever he wants, he can go really fast and look cool..

it's possible that a big aspect of why he does this is to distract himself from any kind of pain, because pain = vulnerability. bro does NOT know how to independently cope with his own problems.. HE MAD AS HELLLLL!!! 😂😂

STRUGGLE WITH SELF CARE

(i know this is reaching but bear with me... 🐻) going off of his appearance and tendency to make poor decisions, it can be gathered that this man lacks skill in the self care department. his yellowing teeth and sunken eyes not only serve to complement his design, but also give way to the idea that he neglects himself in favor for whatever weird scheme he's up to.

of course, Turbo does prioritize himself above everyone else, but he doesn't strike me as the type to care much about how others think he smells. him being a bother to anyone isn't a concern of his. he cares about whatever gets him the most praise and attention from as many people as possible, which is winning and racing. Who cares about how clean he is when he's up on a podium holding a shiny, golden trophy, anyway?

It's likely that he had to step his game up when he went under disguise as king candy, which is why he looks well-groomed in comparison to his more corpse-like appearance. Ugly hoe. it can also be assumed that he's had more time to focus on himself because everyone loves him without question... Well, except for Vanellope, but who cares about her, right?

also, i know he makes a condescending comment to Ralph about how bad his breath smells, but it's made abundantly clear that Turbo is a massive hypocrite. his comment doesn't erase the possibility that he has suffered from such "halitosis" as well.

💥 ANXIETY 💥

GENERAL ANXIOUS BEHAVIOR

i know, i know, this could technically be chalked up to be "Turbo is nervously giggling and shit because he's scared of getting caught," but guys. g

even in the flashback scene, we can see how easily stressed he can become in an alarmingly short period of time. he is extremely insecure, therefore i am led to believe he is not only emotionally dysregulated, but also by extension, anxiety ridden.

yes, this is purely speculative, but who's to say that he wasn't like this before? being high-strung and intense are significant facets of his personality consistently portrayed throughout the film. as long as he is getting exactly what he wants, he is happy; the moment he loses even a blip of control, however, he immediately grows extremely tense.

if Turbo wasn't anxious about his disguise as King Candy before, he was anxious about how much attention he was receiving on a given day. if not that, then he'd be anxious over how he presents himself. He hates how he can't control how other people perceive him, which is why he is constantly trying to act like he's better than he is.

its why he justifies his behavior to himself, proudly making others refer to him as the "rightful ruler" of sugar rush and relishing in the attention of his countless underlings. Any secure and stable person would NOT ACT LIKE THIS!!!!😭😭😭

FIGHT OR FLIGHT

As we can see a handful of times on screen, Turbo's instinct to protect himself is very easily activated.

 his fear manifests in anger and aggression. we can see at multiple points how easy it is to upset him or fluster him; his anger is one side of the same coin, the opposite end being his fear and paranoia.

Going off of this point, have you noticed that Turbo is either satisfied or furious without much of an in-between? how the second something isn't under his manipulation, he lashes out and fights back? I'm led to believe that this is how he responds to fear (AAUAAYAUUUUGGHHH 🐡🐡🐡🐡🐡🐡🐡). This guy is so against the idea of being vulnerable, that even when afraid, he will utilize violence to regain his dominance over the situation at hand.

CONTROL + PARANOIA

Turbo's always trying to writhe or fight his way out of uncomfortable situations, unable to exist outside of his comfort zone for seconds at a time.

his defensive, paranoid, and controlling behavior are all reflections of how deeply insecure this man is. He feels such an intense need for everything to go exactly how he expects it to go that the moment he senses any kind of threat, he instantly jumps to defend himself and what he feels that he has "earned," regardless of whether there truly is a threat or not.

this could potentially be a coping mechanism for his anxiety and sense of stability; can't forget to mention how territorial he is!! he jumps to conclusions about what others' intentions are before they even get a chance to reply, as seen with his first encounter with Ralph in the movie. 

the racer is so internally discombobulated that he seeks any sense of stability on his environment, including on those around him. his sense of self is so warped that he copes with constant distraction; being under the spotlight, being actively racing, having to be showered with attention, having others make him feel good because he doesn't know how to do it for himself. he needs to feel like everything is under control, lest everything falls apart.

"...if there's ONE thing I can't abide, it's ANYTHING out of order!"

💥 NPD 💥

INFLATED SENSE OF SELF IMPORTANCE

Turbo's most in-your-face trait above all else. It's made more than crystal clear in every scene he's in that his arrogance is a determining factor in how he interacts with others. This is exactly what drives him to desperately crave admiration, to chase after others he's envious of because he thinks he is obligated to take what they have.

he seems to genuinely think he is entitled to get whatever he wants, just because he is inherently "special" or "better" than everyone else. Why else would he have made himself a king, a step above princess?

EXCESSIVE NEED FOR ADMIRATION

Turbo's self worth is COMPLETELY dependent on the opinions of children and teenagers. I think i don't need to say any more than that, but i will. (Evil).

As cartoonishly massive as his ego is, i think that it's fair to assume that Turbo has a very unstable sense of self, distorting his perception of his own worth down with it. his near-constant flaunting and need to be the best is a dead giveaway to his deeply-ridden self-doubt. The foundation of his stability is built around how "good" he is (at racing and winning), how powerful he is, whether or not he is being prioritized above everyone else, whether or not he is the absolute best, etc. etc.

The racer outright manipulates others to shower him with admiration and undeserved appreciation. He is incapable of forming a true sense of internal value, instead heavily and codependently relying on others to form it for him. if he isn't the best, he may as well just be nothing.

INTENSE JEALOUSY

He reacts so severely to what he perceives as others taking away what is rightfully his that it only goes to solidify my previous points even further. the second someone else is getting more attention than him, Turbo will bend over backwards to rip back the praise he believes he so rightly deserves.

being extremely competitive, he will one-up against anyone he thinks of as a threat, dedicating himself to taking them down to the best of his ability, and making sure they STAY down to top it all off.

INABILITY TO HANDLE CRITICISM

if we really dissect the entire one-off joke with Turbo insisting that his stolen pink castle is actually "salmon," along with all of his other domineering behaviors, we can garner that he is very persistent in how he wants others to view him. i wholeheartedly believe that this would translate into him not only being defensive over his supposed "ownership" of Sugar Rush, but also over himself and his own insecurities.

He needs to feel good about himself or else he will die and quite literally try to kill everyone.

LACK OF EMPATHY

He appears to have a fondness for making jokes in very poor taste. Turbo has a big sense of humor, but it's always at the expense of others. Be it a pun about a "fungeon," or jumping to protect himself with a joke about "hitting a guy with glasses," he has a tendency to take serious situations very lightly. It's not that he's unaware of the weight of it; he simply doesn't take it Seriously.

its admittedly impressive how he was able to feign empathy so well for Ralph; it goes to show how he is very capable of understanding that what he's doing is wrong, but ultimately does nothing to change his behavior because it doesn't impact him personally. 

i would like to honor this part of him, because even in the possible alternate path of a redemption arc, his struggle with empathy can be explored in a variety of interesting ways :-] he can understand complicated emotions and situations on an analytical level, but he doesn't feel for them unless it has to do with him specifically. (this obviously doesn't make him inherently evil, his ACTIONS make him evil)

💥 ASPD 💥

LACK OF REMORSE/GUILT

One of Turbo's core characteristics is just how far he is willing to go for his own self-interest with lack of regard for how it impacts everyone else. he has absolutely no concern for how anyone else feels besides himself, willing to go so far as to attempt to mutilate a 9-year-old to achieve his petty goals.

Turbo is shameless when it comes to how he goes about getting his way. While I'd like to believe he isn't fully incapable of feeling regret, he doesn't showcase feeling it in the movie itself. The most regret he'll feel is when he slips up and exposes himself. anything else is the fault of everyone else; he is untouchable in his eyes.

DECEITFUL TENDENCIES + LYING

Where do i even start with this one.

well, first of all, let's acknowledge the... erm, horse? in the room? 🐎😅(Please someone help me there is a horse in my room help helphel) being that Turbo went under disguise as King Candy for at least a decade. Even before this, there's a good chance that he's already had plenty of experience with lies and manipulation. i'd be willing to bet on this!!

one of his specialties is being proficient in manipulation, be it the code of games or the minds of people. theyre basically the same thing to him, anyway... I'm sure you all know the scene where he uses 16 manipulation tactics against Ralph and wins. this was Obviously not the first time he'd done this.

REPETITION OF HARMFUL BEHAVIORS

Time and time again, Turbo can't seem to help himself when it comes to poor decision-making. he never internalizes that his bad choices aren't JUST bad for others, but also for himself, continuing to escalate further and further into very dangerous behaviors until he literally dies.

Here's a list of bad decisions he has made! (at least, that we know of)

Pinning himself above his peers

Harassment + stalking

Carelessly charging through GCS with his car, endangering countless civilians

Attempting to take over a game that isn't his x2

Vehicular manslaughter

Implied mass murder + attempted murder, attempted mutilation

Mass endangerment

Breaking and entering, theft, usurpation, plagiarism

and more!!!!!!!

AND HE LEARNS FROM ABSOLUTELY NONE OF THIS!!! with some of the items listed here, he's attempted to do multiple times! Absolute buffoon.

RECKLESS DISREGARD FOR SAFETY OF SELF AND OTHERS

Considering how he was willing to charge into a game that wasn't his own with the awareness that it could permanently kill him, going as far as to recklessly crash into another car (albeit it's possible this was unintentional), it's easy to gather that he doesn't seem to consider anyone's safety at all in the spur of the moment.

IMPULSITIVITY

his impulsivity and disregard for safety both go hand-in-hand. When it gets to a certain point, Turbo's emotions will boil over and blow up in a cold rage, thus causing him to spiral and act on impulse, becoming a detrimental force to himself as well as everyone around him.

What's interesting is how much restraint he is capable of; he typically is very strategic in how he orchestrates his plans! but once he reaches his breaking point, he snaps and leaves all of his hard work behind in favor of something that calls for his immediate attention.

💥 ETC. 💥

extra tidbits i didnt have enough energy to fully delve into :-]

BPD

Fear of abandonment

Blurry sense of identity

Feelings of emptiness

Self destructive tendencies

Emotional instability

Explosive anger

ODD (oppositional defiant disorder)

He seems so infatuated with his own autonomy that he gets to the point of being resistant and defiant

Resisting against the rules of the world that he directly caused as a result of his own actions, being that one shouldn't "go Turbo."

Enjoys upsetting/getting a rise out of others. this is more speculative as i am going off of the assumption that he thinks pissing people off is funny, based on his other behavioral patterns. (cruel sense of humor, wanting to feel above others via control & manipulation, enjoyment of inflicting pain onto others)

Forcefully defends himself and refuses any kind of criticism

Lashes out when he feels slighted

Excessive persistence despite all odds, whether it's beneficial to him or not

ok bye!! thank you if you managed to read this far ^^ peace and love take care of yourself! all in all turbo is so neurodivergent ok please Okay <3 get this thing his meds

[bondsmagii]

Momentary rant for you, I get so angry whenever people talk about "psychopaths", which isn't even an actual medical term anymore!! The FIRST thing out of their mouths is always going to be “they lack empathy they will use people to their advantage and then drop them and they're dangerous”

Motherfucker everyone can do that. Empathy isn't the be all end all to morality. Empathy is, if anything, the most limited and flawed tool we have in our arsenal!!! It's so damn easy to only empathize with people you understand, so easy to then turn around and hurt people you DON'T get because you don't give them the same sympathize, because empathy only works in so far as you are able to perceive others' struggles as your own—you will always found someone whose experience you can't possibly even begin to understand.

Guess what? What you have left after that is logic. Facts. You may not understand trans people or how they feel, but you can rationalize that they are deserving of respect because everyone has a right to freedom of expression, and it is easier to live and let live than it is to get involved in shit that doesn't hurt you or anyone else. Simple.

But nooo, it's always, we should avoid them so dangerous like not being neurodivergent makes them immune to bias, hate, lack of empathetic ability, which is in itself a fluid thing that may be at higher or lower levels depending on the day you're having.

Sure there are """psychopaths""" who are dangerous, but they are not inherently dangerous because of it. It's just that some people will excuse shit behavior with logic, and some of those people happen to be labeled psychopaths. But everyone has the potential to delude themselves into believing anything they want for the sake of their own benefit.

What do you do? You give people the tools they need to do better by themselves and others. You don't shun someone just cause you don't get how they think. You know what that is? A lack of empathy.

Again, the argument isn't that none have ever hurt others, just that their condition for lack of a better word is not an inherent evil trait like in a Sims game.

man, you put it really well here:

Empathy is, if anything, the most limited and flawed tool we have in our arsenal!!! It's so damn easy to only empathize with people you understand, so easy to then turn around and hurt people you DON'T get because you don't give them the same sympathize, because empathy only works in so far as you are able to perceive others' struggles as your own—you will always found someone whose experience you can't possibly even begin to understand.

like, pretty much. this is the thing that baffles me about so much I see online. the amount of cruelty and vitriol directed at people who are "deserving" of it is insane. I have seen so many people who claim to be the most progressive, empathetic people turn around and say things like torture is OK if the person "deserves" it; murder/capital punishment is OK if the person "deserves" it; censorship is OK if it targets the people they hate. all of this is a complete lack of respect for human life, and it's a dangerous attitude to have, and it comes from the fact that they regard outsiders to their group, and people who do things they find despicable, to be no longer human -- the most severe lack of empathy you can display. people who are genuinely what would have been called a "psychopath" have this same trait: they are able to hurt others because they do not see them as people. it's terrifying how close to this line a lot of people are, and they don't even realise it.

the emphasis on empathy is... not great. for a start, it very often centres the person feeling the empathy, rather than the person who is suffering. I've seen so many people unable to help with issues because it upsets them too much, because they feel so bad for the people suffering; I've had so-called friends tell me to shut up about issues I'm having because it's too upsetting; I've seen people treat others like shit because of "empathy", claiming basically that because they feel so strongly and get so upset, they can get aggressive or rude or threatening. because it's all for a good cause, right! being overly empathetic is not only bad for the person, because that shit is exhausting, but it's also a total mental drain on everything around them. it's fine to feel for people, but this is where logic comes in: you need to be practical, and sensible, and manage your emotions, and not make somebody else's suffering about yourself.

also, the emphasis on empathy throws a lot of people under the bus. it's seen as the defining human trait, and those who lack it are written off as "psychopaths," but empathy, like most things, is a sliding scale. even among neurotypical people, it varies; neurodivergent people may severely struggle with it, or lack it completely. and when people talk about how empathy is the be-all and end-all, the reason we're human... what are they implicitely saying? that all those with low or no empathy are not human. thus we go back to the earlier problem -- seeing certain types as inhuman, and treating them like shit. it's not the progressive look these people often go for.

even if empathy can't be taught, you can still learn to understand where a person is coming from. there's a lot that I don't understand about the people I care about, from how past experiences felt, to why certain things are so important to them, to why they feel the way they feel. often I'm baffled, and it's so far outside how I would have felt that I do not get it. it's easy to feel frustrated, or to conclude that the person is in the wrong. but they're able to explain, and I am able to understand where they're coming from, and therefore accept that they feel the way they do, and respect that fact. this can be done with most people, and it's just as valid as straightforward, natural empathy. something a lot of people need to accept is that often, you can never be fully understood. respect, and a person's belief in what you're saying, is far more important than empathy.

of course, people have been hurt because somebody lacked empathy -- that's undeniable. but people have also been hurt because somebody loved them. no trait or force is inherently good or inherently evil. they're a product of circumstance and personality. your surgeon might have low empathy because that's just a fact: many people who cut people open for a living have low empathy. but this surgeon will still save your life, and talk you through recovery, and act as support for you and your loved ones. your partner might have high empathy, and end up making every time you're upset about how bad they feel, and how useless they feel, and how horrible it is to see you suffer. there's always nuance, but that's the problem: everyone wants everything to be black and white, and they want to look at a checklist of Good Traits and tick them off for themselves and not for those they despise, and most importantly of all, they want to live in the delusion that they have never, and could never, hurt anyone. it's cowardice, and it will never lead to any meaningful improvement or progress. if you can't face the harm you yourself have caused or may cause, you can never adequately address the harm others do.

[franklyautistic]

The Autism Spectra

Uninitiated NTs often think that “the Autism Spectrum” runs from NTs on one side all the way through to severely autistic people on the other side.

If you’re following this blog, you probably know that’s bullshit. You’re probably familiar with alternative metaphors, like the salad bar. All autistic people are salads, but some have lots of tomatoes and no dressing, while others have lots of lettuce and rocket and black pepper. Feel free to roast me in the notes for my lack of salad knowledge.

Now, here’s the thing. Reality is messier than either of these metaphors acknowledge. OK, all autistic people are salads... but what are allistic people?

Furthermore, autism is not binary. Some allistic people are more autistic than others. A classic example is the parent of an autistic kid, who doesn’t have enough impairment to qualify for a diagnosis but still exhibits behaviours and traits we associate with autistic people. I certainly see parts of myself which could be interpreted as autistic in both my parents - I have my mother’s stubbornness and my father’s introversion, for example.

So if some allistics are more autistic than others, are some autistics more autistic than others? This is immediately problematic. No. If you are autistic, then you are autistic. However, we would all acknowledge that different autistic people experience different intensities of autistic characteristics. Personally, I’m relatively good at handling uncertainty, particularly compared to where I was five or ten years ago. I’m relatively bad at social nuance. But having a more severe symptom doesn’t make you more autistic, and having a less severe symptom doesn’t make you less valid as a person.

But, all that being said, it’s important to acknowledge that there isn’t a sharp dividing line between “autistic” and “allistic”. Lots of allistic people - in fact, probably all of them - will have some behaviour or another that you will find on a diagnostic checklist for autism. A sizeable portion of the population will have quite a few of these behaviours, but will come just below the threshold for a diagnosis. And lots of people exist in a space where some clinicians will diagnose them, and others will not. This isn’t an issue that can be solved by switching to community diagnosis and similar concepts, either, because any gatekeeper can fall into the same trap.

Autism is fuzzy. Many of us have an instinctive understanding of it which we have developed from experience of being around autistic people, but these judgements are inherently subjective and come wrapped up in all our own personal biases. Ultimately, there is no reliable way of telling an autistic person from a non-autistic person.

So what’s my solution? Well, autism is a useful label for some people. It helps them understand themselves and be understood by others. If you’re one of those people - and I am - more power to you. But we shouldn’t think too much about the hard dividing line between autism and allism. Many allistic people will display greater intensity of at least one autistic trait than some autistic people. Our experiences exist as spectral conditions, not a single binary condition.

[animusalias-blog]

Feeling being Manipulated? How to Effectively Distinguish and Stay Away from Toxic People:

Before we get started on how manipulation works we needs to understand who frequently uses manipulation.

What is psychological manipulation?

A type of social influence that aims to change the behavior or perception of others through abusive, deceptive, or underhanded tactics.By advancing the interests of the manipulator, often at another's expense, such methods could be considered exploitative, abusive, devious, and deceptive. 

To explain it in a plainer way, psychological manipulation is making you to do what I want you to do, making you to feel the emotions I want you to feel. I don’t care about how fucked up the means are, and the ends usually benefit me.

As a result, it’s really important to distinguish healthy social influence (which respects the right of the influenced to accept or reject it) between psychological manipulation (underhanded and usually coercive)

Who usually engages in psychological manipulation?

First I want to stress that a personality disorder is a maladaptive fixed long-term behavioral pattern, so don’t worry if you occasionally behave like one or two categories mentioned below. It’s normal. Plus, official diagnosis of those mentioned above can only be made if the person is above 18 years old (shoutout to all edgy teens on tumblr). Although you can use self-reports, they can be inaccurate due to personal bias, and only a professional (e.g. certified psychiatrist) can give out the diagnosis. (So you can see why I’m not assorting respective characters in Ace Attorney to medical conditions mentioned below) 

According to Jernberg, antisocial, borderline, and narcissistic personality disorders are all organized at a borderline level of personality organization, and the three share some common characterological deficits and overlapping personality traits, with deceitfulness and exceptional manipulative abilities being the most common traits among the three.

Sociopaths, borderlines, and narcissists are often pathological liars.Other shared traits include pathological narcissism,consistent irresponsibility, machiavellianism, lack of empathy, cruelty, meanness, impulsivity, proneness to self-harm and addictions, interpersonal exploitation, hostility, anger and rage, vanity, emotional instability, rejection sensitivity, perfectionism, and the use of primitive defense mechanisms that are pathological and narcissistic. 

A sociopath (or a psychopath, usually referred as someone with antisocial personality disorder. Although there is still some controversy over the distinction among these three, I’m just going to use ‘psychopath’ as the term) is basically a person who has no affective empathy; exploitation is a primary means of relating to others. Irresponsible, impulsive, manipulative, deceitful, hostile, and callous. [below is excerpted from DSM IV-TR]

failure to conform to social norms with respect to lawful behaviors as indicated by repeatedly performing acts that are grounds for arrest;

deception, as indicated by repeatedly lying, use of aliases, or conning others for personal profit or pleasure;

impulsivity or failure to plan ahead;

irritability and aggressiveness, as indicated by repeated physical fights or assaults;

reckless disregard for safety of self or others;

consistent irresponsibility, as indicated by repeated failure to sustain consistent work behavior or honor financial obligations;

lack of remorse, as indicated by being indifferent to or rationalizing having hurt, mistreated, or stolen from another.

Borderline personality disorder is a long-term pattern of abnormal behavior characterized by unstable relationships with other people, unstable sense of self, and unstable emotions. There is often frequent dangerous behavior, a feeling of emptiness, self-harm, and an extreme fear of abandonment. [Source: Wikipedia]

Markedly disturbed sense of identity

Frantic efforts to avoid real or imagined abandonment and extreme reactions to such

Splitting ("black-and-white" thinking)

Impulsivity and impulsive or dangerous behaviours

Intense or uncontrollable emotional reactions that often seem disproportionate to the event or situation

Unstable and chaotic interpersonal relationships

Self-damaging behavior

Distorted self-image

Dissociation

Frequently accompanied by depression, anxiety, anger, substance abuse, or rage

Persons with Narcissistic Personality Disorder [according to DSM-V] usually display some or all of the following symptoms, typically without the commensurate qualities or accomplishments [Source: Wikipedia]:

Grandiosity with expectations of superior treatment from other people

Fixated on fantasies of power, success, intelligence, attractiveness, etc.

Self-perception of being unique, superior, and associated with high-status people and institutions

Needing continual admiration from others

Sense of entitlement to special treatment and to obedience from others

Exploitative of others to achieve personal gain

Unwilling to empathize with the feelings, wishes, and needs of other people

Intensely envious of others, and the belief that others are equally envious of them

Pompous and arrogant demeanor

TL;DR version of all three, in my words, a psychopath is a heartless outcast, your stereotypical villain/murderer, who thinks killing a person is no different from cutting carrots and will happily do it within a second; a borderline is needy, moody, insecure, who will threaten to kill themselves if they somehow think you will abandon them; a narcissist is someone controlling, blaming, self-absorbed, intolerant of others' views, unaware of others' needs and the effects of their behavior on others, and insist that others see them as they wish to be seen.

Why I write this long post?

I’m not saying all manipulators are these three kinds of people. There is indeed controversies regarding the classifications (for example, narcissism or psychopathy should be on a continuum instead of being categorized). I’m not saying you should be suspicious or hypervigilant of every single person. I’m not saying people are inherently bad, because each disorder only affect about 2% of the population. I’m helping you to trust/mistrust wisely and give your kindness to the people who deserves it.

1. I’m just saying if you find someone who exhibits some of these traits you should be cautious and don’t give them too mush trust/responsibility, or expect to be manipulated. If you are already with an abuser, then I encourage you to use the no contact rule or grey rock method to disengage from them. 

Why I’m telling you all this instead of simply stating “Leave toxic people”? Because a single simple statement didn’t give any actionable advice! Did every bad guy walk with a paper says“I am a bad guy” on the forehead? Of course not! 

2. Knowing the true colors of a manipulator can help you to effectively establish boundaries regardless of their words (glibness and superficial charm), promises (which will never be fulfilled) or innocent appearance (classic gas lighting technique). If they crossed your personal boundaries consciously and continue to manipulate you, burn the bridge. You know who they are and do not expect to change/heal them like in the movies (Psychopathy is, to a certain extent, a neurological disorder which caused their empathy deficit. The heritability of BPD has been estimated at 40%. NPD is notorious with their abusive relationship dynamics with the codependents )

3. If you gaze long into an abyss, the abyss also gazes into you. If you became too conscious of the viciousness of the three personality disorders and buy into the victim mindset, exaggerating the other’s wrongdoings and labeling them as personality disordered, Congratulations on the start to becoming a narcissist! I mean, be a healthy skeptic. 

Also, as you learn more about psychological tactics, constantly remind yourself to not become one of them and NEVER apply them, consciously or unconsciously, to others. Just don’t become the kind of people mentioned above.

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Is Lifting Heavy Weight Important For Building Muscle Size?

There’s an ongoing debate on how essential heavy weights are with a view to get jacked. As with most traits, public opinion likes to cluster across the extremes. One day heavy weights are important and the following they’re solely pointless.

  Realistically, we have to have a extra nuanced dialog in regards to the deserves and disadvantages to each excessive and low load approaches to hypertrophy. From there we are able to give you some easy and sensible suggestions that may be carried out into our coaching.

    Mechanisms Of Muscle Hypertrophy

Hypertrophy is a time period used to explain muscle progress. Essentially there are three major drivers of muscle hypertrophy. Mechanical stress, quantity, and metabolic stress.1

  It was beforehand thought that muscle harm was a big contributor to muscle hypertrophy. Although in restricted circumstances it could act as a proxy to muscle progress; latest analysis reveals the connection doesn't seem like causal and even reliably correlated.2

  Hypertrophy is noticed in people in an overtrained state who've accrued copious quantities muscle harm and but, they could even lose LBM (lean physique mass). Conversely, there are a number of situations the place a person experiences minimal delayed onset muscle soreness whereas persevering with to construct muscle mass.

  I don't consider muscle harm must be written off as solely unimportant however as a result of it isn't a direct mechanism the subject of muscle harm it is not going to be lined extensively on this article. My private stance on that is that in the event you’re by no means sore and concurrently not making any progress it would imply you could practice more durable. But past that, I don’t consider it’s a metric to reliably base your coaching choices on.

  Mechanical Tension

Mechanical stress is the place a stretch is utilized to a muscle underneath load.1 As a 2011 paper discovered, “It is believed that mechanical tension disturbs the integrity of skeletal muscle, causing mechanochemically transduced molecular and cellular responses in myofibers and satellite cells.”Three

  The diploma of mechanical stress is dependant on the load and the time underneath stress or the quantity of stretch being utilized to the muscle. Utilizing a mixture of those components that preferences a variety wherein all are optimized is more likely to produce superior hypertrophic variations.Three

  This brings up the essential subject of train choice. From a sensible standpoint, the train chosen largely dictates load prescriptions. For instance, dumbbell chest flys versus barbell bench press would require dramatically completely different load choice primarily based on the mechanical variations inherent in every motion.Four

  Since quantity is without doubt one of the major contributors of muscle hypertrophy, there's a clear profit to preferencing compound workouts which permit for larger quantity load and mechanical stress.1, 5

  In addition to growing the mechanical stress utilized to the musculature, lifting heavy masses recruits excessive threshold motor models that might not be accessible at decrease intensities.6 These findings have in some situations result in an over-application of this method—lifting too heavy too typically.

    However, since hypertrophy is a posh adaptive response, it isn't mediated by one single mechanism. Rather, mechanical stress is just one side of a concomitant matrix that produces muscle progress.1

  The fatigue price related to repeated bouts of high-intensity resistance coaching is powerful and if left unchecked can result in overtraining.7, Eight, 9

  Research demonstrates a big profit to the conscious inclusion of heavy masses as a part of a resistance coaching protocol to maximise the hypertrophic response. In an try to stop overtraining, efficient program design should handle the frequency of high-intensity bouts and the related fatigue.

  Volume

Volume refers back to the variety of reps multiplied by variety of units accomplished (quantity = reps x units). As a stand-alone metric, quantity doesn't present a lot perception into the intricacies of a program. The easy cause being equal volumes could have a wide range of completely different adaptive responses.

  For instance, the upper intensities prescribed to individual A extra carefully resemble that of a power program. The extra voluminous prescription for individual B extra carefully resembles a hypertrophy program.

  I perceive it is a little bit of an oversimplification, however it’s enough to display my level. Both volumes are an identical, and in each circumstances, 24 complete reps had been accomplished. However, as I discussed beforehand the adaptive response in every case is sort of completely different.

    For this cause, it’s widespread to see coaches use quantity load which is calculated by multiplying the overall variety of reps by the load.10 In the desk beneath you may see though quantity and relative depth is an identical; quantity load is 20% larger for Person A than for Person B.

    Research has persistently proven that increased volumes produce larger hypertrophic beneficial properties in comparison with decrease quantity interventions.11 This is probably going resulting from a mixture of elevated muscle stress, metabolic harm, and hormonal responses to resistance coaching.1

  A 2019 paper discovered “muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.”12 Essentially, extra quantity equates to larger beneficial properties as long as the athlete can sufficiently recuperate.

  This leads into the following merchandise up for dialogue which is MRV often known as most recoverable quantity. This is a time period coined by Dr. Mike Israetel to outline the utmost quantity of quantity a person can maintain earlier than overtraining.

  This is a vital idea as a result of as with most issues that work effectively, extra is usually regarded as higher. However, this dose-response relationship to hypertrophy is mediated by your capacity to recuperate and proceed subsequent coaching periods of a productive nature.Eight

  A 2018 paper titled "Effects Of Different Intensities Of Resistance Training With Equated Volume Load On Muscle Strength And Hypertrophy" discovered that “leg extension exercise performed at 30% 1RM until failure similarly increased quadriceps muscle volume compared to high-intensity exercise (80% 1RM) and was superior to a 30% 1RM non-failure condition.”13

  Essentially what this implies is that the depth vary at which we are able to construct muscle is far bigger than was beforehand assumed, roughly 40-80% 1RM.13 These findings additionally “point out that the bottom [resistance training] depth (20% 1RM) was suboptimal for maximizing muscular variations."13

  Although there's a vast spectrum of volumes and intensities that may induce productive variations, it’s essential to be cognizant of the place these tough boundaries exist and never enterprise unnecessarily too far in both path.

  Volume additionally has an inverse relationship with depth.14 What this implies is that as depth will increase, quantity essentially decreases. This can also be why you may squat 65% for 10 reps however 100% for just one rep and is depicted within the graph beneath.

    A query I generally get is: “If elevated quantity decreases depth, how will you maximize mechanical stress and quantity concurrently?” This is a superb query, and though it's possible you'll not actually be capable to maximize each concurrently you may definitely come near optimizing them.

  Mechanical stress is not only the load being lifted, it’s additionally accumulative stress. This means though you’re not lifting your 1RM, because the reps and units progress, the voluminous coaching session induces important mechanotransduction.1

  Metabolic Stress

Metabolic stress appears to have a big impression on muscular hypertrophy both straight or not directly. A paper by Dr. Brad Schoenfeld discovered “Metabolic stress manifests as a result of exercise that relies on anaerobic glycolysis for ATP production, which results in the subsequent buildup of metabolites such as lactate, hydrogen ion, inorganic phosphate, creatine, and others.”1

  Although decrease masses lifted for prime repetitions (15+) will not be enough to maximally recruit excessive threshold motor models, it will possibly induce important metabolic stress.1 Thus, there seems to be a transparent profit to incorporating increased repetition ranges at decrease masses to benefit from the metabolic stress pathway to hypertrophy.

  Practical implementation of each low and high-intensity protocols differ dramatically. In a 2018 paper by De Souza et al, with a view to produce comparable hypertrophic responses with low masses the themes had been pressured to take every set to muscular failure.13 This presents some very actual limitations to this sort of coaching as a result of related fatigue price.

  For occasion, taking an isolation train just like the leg extension to failure will create a big hypertrophic response, nonetheless, the fatigue generated will probably be manageable. Compare that with a barbell squat taken to failure and the axial loading will lead to extra systemic fatigue which can additionally improve threat of damage.15

  The fatigue generated from such a hectic coaching session can also bleed into subsequent coaching periods, doubtlessly having a adverse impression on downstream efficiency. Beyond that, the psychological price of coaching at this stage of effort is awfully taxing, and sure not sustainable for lengthy intervals. Thus train choice, sequence, undulation, and frequency of implementation must be thought-about when designing a program.

  De Souza and colleagues additionally discovered that increased intensities not taken to failure are at the least equally efficient at eliciting a hypertrophic response throughout coaching.13 This is mirrored by the suggestions made by Helms et al for pure bodybuilders the place coaching intensities between 70-80% 1RM make up the vast majority of the depth spectrum utilized.16

  This once more boils all the way down to context. When taking a look at a single set, any depth taken to failure will elicit a larger hypertrophic response than not taking the set to failure. This happens as a result of failure maximizes the mix of mechanical stress, quantity, and metabolic stress accrued in the course of the set.1

  However, there's a sturdy correlation between the incidence of overtraining when an athlete exceeds their load/quantity thresholds.17 Thus, coaching to failure as a major technique of program design is ill-advised and more likely to lead to damage and overtraining.

  Endocrine Response To Resistance Training

Resistance coaching leads to a cascade of endocrine responses that assist facilitate the synthesis of muscle mass. Several questions nonetheless exist concerning the long run significance of acute alterations in hormones post-exercise. One paper discovered “Higher volumes of complete work produce considerably larger will increase in circulating anabolic hormones in the course of the restoration section following train." 18

  Ahtiainen et al tried to find out the hormonal response to heavy resistance coaching with equated quantity. The solely distinction in protocol between management teams was group A was instructed to do Four units at 12RM, the place group B adopted the identical protocol however with a weight they might solely full Eight reps, and the remaining reps could be pressured reps.

  After measuring serum testosterone, free testosterone, cortisol, progress hormone, and blood lactate; each teams confirmed important will increase in focus post-training.19 However, the pressured rep group had a better focus upon measurement than the 12RM group. There can also be proof suggesting that coaching age of the athlete influences hormonal response to coaching.

  One paper discovered that educated topics demonstrated decrease responsiveness in hormone values (complete testosterone, free testosterone, dehydroepiandrosterone, cortisol, and intercourse hormone-binding globulin) submit resistance train.20 Therefore, we are able to speculate that the endocrine response to resistance coaching is probably going attenuated over time.20

  This could at the least partially clarify the requirement of upper volumes in educated athletes to stimulate myogenesis.

  Insulin-like progress factor-1 (IGF-1) is a hormone that, together with progress hormone (GH), helps promote regular bone and tissue progress and growth. Although the mechanism by which mechanical load modulates IGF-1 expression is unclear, there may be rising proof in assist of this remark.21

  The picture beneath is a visible represents of a dose-response relationship between quantity, load, and endocrine response to resistance coaching (ie. larger masses and volumes leading to a bigger acute elevation). As talked about beforehand, it’s nonetheless unclear how acute elevations in anabolic hormone concentrations impression long run outcomes.

  However, if the acute elevations in anabolic surroundings ensuing from resistance coaching are frequent sufficient and at a big sufficient magnitude, it will be affordable to imagine they might be mirrored in downstream beneficial properties.

    Since there may be quite a lot of conjecture with regard to the connection between long run outcomes and acute elevations in anabolic hormones, I'd not spend a lot time trying to change your biochemistry. Simply give attention to the variables which were effectively established to trigger muscle progress and let your physique type the remaining out by itself.

  Training Frequency and Fatigue Management

All progress in coaching is based on enough restoration, permitting for subsequent bouts of coaching that over time yield a optimistic adaptive response. The repeated bout impact is a sports activities science idea that describes the our bodies adaptive response to stressors leading to elevated resiliency.22

  There is a restrict to the speed of our adaptive capacity and exceeding this restrict can predispose you to damage and decreased efficiency.9 Fatigue administration, due to this fact, is a basic tenant of each efficient coaching protocol. The SRA (stimulus restoration adaptation) curve charts the adaptive course of to resistance coaching and is depicted within the picture beneath.

    There are three details to spotlight right here. The first is that train generates fatigue, the magnitude of which is decided by a number of components however primarily quantity and cargo. The second level is that in the event you wait too lengthy earlier than introducing one other coaching stimulus adaptive dissolution happens.

  This means you regress as a result of subsequent coaching exposures had been both insufficiently overloading, insufficiently frequent, non-specific or a mixture of those. The third level is as you accumulate fatigue by overloading coaching periods your capacity to precise athletic efficiency declines quickly.

  Knowing this, frequency of coaching performs a big function within the correct utility of varied loading methods. For occasion, in the event you had been to do 10x10 squats to failure, it's possible you'll not be capable to practice legs for a complete week. So, when trying on the magnitude of the stimulus produced in a vacuum it’s big which is optimistic.

  But the truth that you may’t practice legs for a whole week probably makes the chance price of this technique a poor trade-off. In most circumstances frequencies increased than 1x per week are required to essentially optimize muscle progress. Thus, a phasic construction and efficient program design will help forestall the exacerbation of a single pathway, handle fatigue, and in addition potentiate future beneficial properties.

  Practical Takeaways And Recommendations

With regard to the compound lifts, the vast majority of your hypertrophy beneficial properties will probably come from the next suggestions:

  Reps: 6-15

Sets: Four-Eight

Intensity: 60-80%

Rest: 2-Three minutes

  However, this doesn't exclude the implementation of low load coaching taken close to or to absolute muscle failure. It merely implies that it must be utilized intelligently. Since the physiological and psychological fatigue generated from taking units to absolute muscular failure is critical as effectively and an all-around horrible expertise I'd use it carefully.

  Its implementation would probably be only for smaller muscle teams or workouts which can be restricted within the quantity of load that may be lifted (ie. bicep curls, tricep press downs, calf press, DB shoulder press, and so forth).

  Implementing a phasic construction that emphasizes particular adaptive pathways may be very efficient. The very best construction could be primarily based on every section potentiating subsequent phases. Thus one potential method may very well be a linear periodization mannequin the place quantity begins excessive and declines over time as depth rises. An instance of which is beneath:

  Phase 1: Metabolic (excessive quantity, low load)

Phase 2: Volume (reasonable quantity, reasonable load)

Phase Three: Mechanical Tension (reasonable quantity, reasonable to excessive masses)

  Below is an instance of an analogous exercise tailored to every section to present you an thought of what your coaching may appear like:

    As you may see from the pattern exercises, every section could look comparatively comparable. This brings me to an essential level—complicated coaching isn’t synonymous with efficient coaching. The fundamentals are what produce the majority of your outcomes anyway, and irrespective of how superb it will be to seek out “hacks” that yield higher progress it usually doesn’t work that manner in follow. Your finest wager is to make use of the entire spectrum of reps, units, and depth ranges whereas nonetheless sustaining the majority of your work throughout the tips talked about above.

  The use of ways equivalent to large units, rest-pause units, supersets, adverse units, and so forth may be helpful in eliciting metabolic stress. These may be carried out at your desecration, however I'd advocate both utilizing them on multi-joint machine-based workouts or isolation workouts with free weight or machines. This will assist restrict the quantity of fatigue you may generate from this sort of coaching whereas nonetheless producing a big stimulus.

  Hopefully, this clears up a number of the confusion and presents some sensible utility for implementing numerous loading methods into your hypertrophy program. Lift huge.

  References:

1. “The Mechanisms of Muscle Hypertrophy and Their Application", The Journal of Strength & Conditioning Research”, LWW.

2. Flann, Kyle L, et al. “Muscle Damage and Muscle Remodeling: No Pain, No Gain?” The Journal of Experimental Biology, U.S. National Library of Medicine, 15 Feb. 2011.

Three. “The Use of Specialized Training Techniques to Maximize", Strength & Conditioning Journal.” LWW.

Four. “A Biomechanical Comparison of the Traditional Squat", The Journal of Strength & Conditioning Research. LWW.

5. Krieger, James. “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis”, Journal of Strength and Conditioning Research, 1 Apr. 2010.

6. “Training-Induced Changes in Neural Function : Exercise and Sport Sciences Reviews”, LWW.

7. Kajaia, T, et al. “THE EFFECTS OF NON-FUNCTIONAL OVERREACHING AND OVERTRAINING ON AUTONOMIC NERVOUS SYSTEM FUNCTION IN HIGHLY TRAINED ATHLETES”, Georgian Medical News, U.S. National Library of Medicine, Mar. 2017.

Eight. “The Fitness-Fatigue Model Revisited: Implications for... " Strength & Conditioning Journal, LWW.

9. BANISTER, Eric, et al. “Dose/Response Effects of Exercise Modeled from Training : Physical and Biochemical Measures”, The Annals of Physiological Anthropology, Japan Society of Physiological Anthropology, Eight Feb. 2008.

10. Schoenfeld, Brad J., et al. “A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training”, Asian Journal of Sports Medicine, Kowsar, 1 June 2016.

11. Krieger, James. “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis”, Journal of Strength and Conditioning Research, 1 Apr. 2010.

12. Schoenfeld, Brad J, et al. “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”, Medicine and Science in Sports and Exercise, Lippincott Williams & Wilkins, Jan. 2019.

13. Lasevicius, Thiago, et al. “Effects of Different Intensities of Resistance Training with Equated Volume Load on Muscle Strength and Hypertrophy”, European Journal of Sport Science, vol. 18, no. 6, 2018, pp. 772–780.

14. “The Science and Practice of Periodization: A Brief Review : Strength & Conditioning Journal”, LWW.

15. “The Effect of Fatigue on Multijoint Kinematics and Load... : Spine”. LWW.

16. Helms, E R, et al. “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training”, The Journal of Sports Medicine and Physical Fitness, U.S. National Library of Medicine, Mar. 2015.

17. Foster, Carl. “Monitoring Training in Athletes with Reference to Overtraining Syndrome”, Medicine & Science in Sports & Exercise, 1 July 1998.

18. Gotshalk, L A, et al. “Hormonal Responses of Multiset versus Single-Set Heavy-Resistance Exercise Protocols”, Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, June 1997.

19. Ahtiainen, Juha P, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Strength Athletes versus Nonathletes”, Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, Oct. 2004.

20. “Hormonal Responses to Resistance Exercise in Long-Term...", The Journal of Strength & Conditioning Research, LWW.

21. Bamman, M M, et al. “Mechanical Load Increases Muscle IGF-I and Androgen Receptor MRNA Concentrations in Humans”, American Journal of Physiology. Endocrinology and Metabolism, U.S. National Library of Medicine, Mar. 2001.

22. McHugh, Malachy P. “Recent Advances in the Understanding of the Repeated Bout Effect: the Protective Effect against Muscle Damage from a Single Bout of Eccentric Exercise”, Scandinavian Journal of Medicine & Science in Sports, U.S. National Library of Medicine, Apr. 2003.

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10 Life-Changing Pieces Of Advice For Empaths And Highly Sensitive People

“And those who were seen dancing were thought insane by those who could not hear the music.” ― Nietzsche

Highly sensitive people are too often perceived as weak or broken.  But to feel intensely is not a symptom of weakness, it is the characteristic of a truly alive and compassionate human being.  It is not the sensitive person who is broken, it is society’s understanding that has become dysfunctional and emotionally incapacitated.  There is zero shame in expressing your authentic feelings.  Those who are at times described as being ‘too emotional’ or ‘complicated’ are the very fabric of what keeps the dream alive for a more thoughtful, caring, humane world.  Never be ashamed to let your feelings, smiles and tears shine a light in this world.

Of course, that’s easier said than done, because it can be so confusing, right? … Why you get overwhelmed by run-of-the-mill tasks that others take in stride.  Why you mull over slights that ought to be forgotten.  Why subtleties are magnified for you and yet lost on others.

It’s like you were born missing a protective layer of skin that others seem to have.

You try to hide it.  Numb it.  Tune it out.  But the comments still pierce your armor: “You’re overthinking things.  You’re too sensitive.  Toughen up!”

You’re left wondering what on earth is wrong with you.

I know, because I was in my mid-40s when I stumbled across the term ‘highly sensitive people.’  This led me to discover how delicious it feels to be one of thousands saying, “You do that?  Me too!”

Since then, I’ve learned that many sensitive people feel isolated from others.  They feel misunderstood and different, and they usually don’t know why.  They just don’t realize that they have a simple trait that explains their confusing array of symptoms and quirks.

There’s even a scientific term for it: Sensory Processing Sensitivity.  Dr. Elaine Aron, a psychotherapist and researcher, estimates that 15-20% of people have nervous systems that process stimuli intensely.  They think deeply.  They feel deeply (physically and emotionally).  They easily become over-stimulated.

According to my research several successful historical figures were highly sensitive, such as Albert Einstein, Martin Luther King, and Steve Jobs.  I see this as great news, because it means us sensitive types aren’t inherently disadvantaged.

But when we don’t realize how to handle our sensitivity, we end up pushing too hard to keep up with everyone else.  We try to do what others seem to handle with ease, and try to do it better than them.  And this leads to problems.

For a time, we do a first-rate job of using our natural gifts: we’re creative students, conscientious employees, and devoted family members.  But when we hammer on beyond our limits, doing so can eventually take its toll.  It shows up in things like unrelenting health conditions, muscle tension we can’t get rid of, and being endlessly fatigued or on edge for no good reason.

If you resonate with any of this, here are 10 actions you can take to stop struggling and start thriving:

1. Quit searching for someone or something to fix you.

Sensitivity is a temperament trait, not a medical disorder.  So nothing is inherently wrong with you.  Sadly, though, many certified health practitioners don’t understand this because sensory processing sensitivity is a recent area of health research.

Sure, highly sensitive people are more likely to have allergies or sensitivities to food, chemicals, medication, and so forth.  And they’re more prone to overstimulation, thus quicker to feel stress — which can lead to other health issues.  But sensitivity in itself is not something that needs fixing.

Successful sensitive types realize that they’re not “broken.”  If your mind is exhausted from busily researching yet another solution to take away your “flaws,” know that the answers to living in harmony with your sensitive nature lie inside you.

2. Tell yourself, as often as necessary, that you are not a fraud.

Impostor syndrome isn’t exclusive to highly sensitive people.  Many conscientious and high achieving people fall victim to this nagging fear.  But the simmering discomfort about being found out is often constant for a sensitive person.

Why wouldn’t it be, considering you’ve spent a lifetime of feeling different from others and trying to fit in?  Maybe you blame your tears on dust in your eye during that cheesy TV commercial; or you sign up for the company fun run, even though you hate running and you know you’ll feel ashamed of how long your body takes to recover.  But even if you grew up displaying your sensitivity with pride, it’s unlikely you escaped the cultural pressure motivating you to disguise your real self to fit the norms.

Successful sensitive types respect that their nervous systems are wired differently from 80-85% of people.  If you’re constantly thinking about who you should be but aren’t, and what you should be doing but can’t, understand that valuing your achievements and signature strengths allows you to show yourself as you truly are, more comfortably — even when you’re the odd one out.

3. Seek out kindred spirits (and know that you are NOT alone).

You probably feel different and alone.  But the truth is, you’re not.  Many have experienced confusion in isolation before discovering that hordes of people have some idea of what it’s like to be you.  They’ve felt the surge of power that comes from being supported by like-minded souls.  And they want to pay it forward.

The key whenever possible is to hang out with sensitive people who are already flourishing, or at least open to those possibilities.  They understand not only how to manage their sensitivity, but also how to wield its superpowers.  They know what it’s like for you to feel endlessly under siege, and they can offer firsthand experience and wisdom to help you make your sensitivities work in your favor.

Successful sensitive types appreciate and relish the strengths of sensitivity, in themselves and others.  If you’re feeling unsupported or misunderstood, find a sensitively knowledgeable coach, mentor, or community who gets you … and nurture that connection.

4. Look for the hidden positivity in every situation and soak it up.

The brain is a powerful filter that molds experiences and perceptions of reality.  If you think the world is a dangerous place, your brain is wired to hunt for evidence of danger.  If you believe it’s a loving place, you spot more loving opportunities.  What you focus on, you get more of.

As a highly sensitive person, the more negative the environment, the more you suffer.  But the opposite is also true — the more positive, the more you thrive (even compared to others).

Thoughts are stimuli for your nervous system.  One of the most important things a sensitive person can do is acknowledge the negative (not ignore it — because what you resist, persists), but then let it go… immerse yourself in positive thoughts and situations that make you feel good, or at least give you a soothing sense of relief.

Successful sensitive types decide to see the world brimming with opportunities to feel grateful for, and to marinate in that positive vibe.  If you’re feeling at the mercy of your emotions and circumstances, understand that your thoughts (and the emotional charges they trigger) are always within your control.

5. Find new spins on old flaws.

Your gifts of sensitivity include deep reflection and an instinct to see all angles and consequences.  But by being so deeply tuned into details, you’re easily overwhelmed and exhausted by unyielding stimulation.  And when you don’t understand why you feel and behave in the ways you do, it’s easy to frame these as flaws.

In truth, these “weaknesses” are simply your unmet needs and unique gifts to nourish.  In reframing your past and nurturing your present, you set yourself up for success in your future.

Successful sensitive types rethink old perceptions in light of their deeper understandings of sensitivity.  If you’re weighed down by the hypersensitive and neglected (even, despised) parts of yourself, seek to discover the other side of the coin … where you’ll find some of your greatest strengths: intuition, vision, conscientiousness — and the list goes on.

6. Treat yourself with compassion.

As a highly sensitive person you are deeply compassionate.  So much so that putting others’ comfort and needs before your own is second nature.  On top of that, you’re often your own biggest critic.  You push yourself hard, and then you beat up on yourself when you miss the mark.  You criticize yourself in ways you’d never dream of judging others.

Controlling your nagging inner critic is essential to self-compassion.  But contrary to popular belief, you shouldn’t do so by relentlessly ignoring it.  Deep thinking is one of your gifts, so why not embrace that power?  Take control by hearing your thoughts without judgment (after all, there might be gems of wisdom hidden deep) and then pivoting to thoughts that trigger kinder and more loving emotions in your body.  From that better-feeling place, you’re better able to choose actions to care for yourself and others.

Successful sensitive types show themselves the same loving compassion that they’re naturally good at giving others.  It may feel selfish or vain at first, but it’s not.  If your critical inner voice is devaluing who you are, answer back with self-kindness … this is the antidote.

7. Create healthy boundaries, not rigid emotional walls.

We live in a culture that values “take a painkiller and push on” far more than it values sensitivity.  We grow up hearing: “no pain, no gain; survival of the fittest; life isn’t fair — get used to it.”  We admire those who show grit to prevail over their terrible plights.

As a highly sensitive person your reflex reaction may be to freeze up or struggle to toughen up.  You build walls to shield yourself from hurt …  Emotional walls, such as suppressing feelings or creating dramatic turmoil to distract from the real causes of pain.  Physical walls, such as piling on layers of weight to hide behind.  Mental walls, such as tuning out with alcohol or drugs.

Or, you may let all your boundaries collapse at once, thereby unconsciously absorbing others’ energies and feeling devoured by unpredictable events and emotions.  You try to escape the feelings by getting caught up in overthinking everything: endlessly planning and searching and analyzing, while completely losing touch with your intuition.  And in the process you confuse conscientiousness with overwork, empathy with over-identification, compassion with over-tolerance.  So you beat yourself up about how you know you should have better boundaries.  It’s a vicious cycle.

Successful sensitive types embody gentle but firm personal boundaries.  If you struggle to put your own needs first (which doesn’t come naturally to a highly sensitive person), make a conscious choice to practice the skill of saying “no” with love and grace, or carving out alone time to recharge … and decide to feel good about that.

8. Tune in to your body (to avoid seesawing between emotional extremes).

Many highly sensitive people learn to ignore the messages their bodies are sending them.  They switch it off to avoid overwhelm or they tune in to others’ needs instead of their own to meet what’s expected of them.  Does this sound familiar?

Doing so leaves you swinging like a pendulum.  Too much, too little.  Too fast, too slow.  Too in, too out.  Back and forth between being over-stimulated and mind-numbingly bored, dieting and then bingeing, or exercising hard and then needing several days to recover.  And so on and so forth.

Successful sensitive types tune in to the physical sensations in their bodies; they accept that it’s not always comfortable, but they trust their bodies to guide them.  If you have a habit of hiding from feelings or passing the point of overwhelm, learn to recognize your body’s subtle signs of overstimulation.  You’ll spend less time being thrown out of balance, and more time swaying gently within your nervous system’s range of optimal arousal.

9. Design healthy habits that fit your unique needs.

Eventually, it all catches up with you.  Grueling hours at work, followed by hard sweat at the gym and keeping on top of chaos around home — all fueled by crappy diets and minimal sleep or downtime.  It’s an easy trap to fall into because you’re simply living the way you see most people get by on.

What’s more, some seemingly healthy habits hit hard on a sensitive nervous system — like “health” foods that are heavily processed and pumped with sugar and artificial additives, or intense exercise that’s not balanced with ample recovery time. If you allow too much stimulation and too lousy replenishment, you run the risk of chronic illnesses (as many sensitive types have learned the hard way).  At the same time, if you overprotect yourself, your genius goes unexpressed, and that also can lead to stress and ill health.

Successful sensitive types practice habits that truly nourish them.  If you struggle with energy or well-being issues, prioritize habits that nurture these areas of your life (such as more sleep and alone time), and limit those that over-stimulate or drain you (such as too many high pressures activities — even if they are so-called healthy).

10. Stop smothering your sensitivity.

After a lifetime of being bombarded by stimuli, it becomes second nature to push sensitivity out of the conscious awareness.  Tuning out from relentless sensations, for example, so you can pretend you don’t give a darn.  Toning down intense feelings (good and bad) so you aren’t on a roller coaster.  Suppressing emotions to get a break from feeling anything at all.

This self-protective mechanism might fool your conscious mind, but it doesn’t fool your sensitive body.  This oozes into your health, your relationships, your career, every aspect of your life … or, it builds tension inside until something has to give.

Successful sensitive types let go of the grasp for control.  When you free the energy used to hold yourself tight, you free the gifts of sensitivity that have been lost to you: empathy, creativity, and heightened joy, to name a few.  And you allow your true potential to blossom.

By MarcAndAngel

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Is Lifting Heavy Weight Important For Building Muscle Size?

There’s an ongoing debate on how essential heavy weights are with a view to get jacked. As with most traits, public opinion likes to cluster across the extremes. One day heavy weights are important and the following they’re solely pointless.

  Realistically, we have to have a extra nuanced dialog in regards to the deserves and disadvantages to each excessive and low load approaches to hypertrophy. From there we are able to give you some easy and sensible suggestions that may be carried out into our coaching.

    Mechanisms Of Muscle Hypertrophy

Hypertrophy is a time period used to explain muscle progress. Essentially there are three major drivers of muscle hypertrophy. Mechanical stress, quantity, and metabolic stress.1

  It was beforehand thought that muscle harm was a big contributor to muscle hypertrophy. Although in restricted circumstances it could act as a proxy to muscle progress; latest analysis reveals the connection doesn’t seem like causal and even reliably correlated.2

  Hypertrophy is noticed in people in an overtrained state who’ve accrued copious quantities muscle harm and but, they could even lose LBM (lean physique mass). Conversely, there are a number of situations the place a person experiences minimal delayed onset muscle soreness whereas persevering with to construct muscle mass.

  I don’t consider muscle harm must be written off as solely unimportant however as a result of it isn’t a direct mechanism the subject of muscle harm it is not going to be lined extensively on this article. My private stance on that is that in the event you’re by no means sore and concurrently not making any progress it would imply you could practice more durable. But past that, I don’t consider it’s a metric to reliably base your coaching choices on.

  Mechanical Tension

Mechanical stress is the place a stretch is utilized to a muscle underneath load.1 As a 2011 paper discovered, “It is believed that mechanical tension disturbs the integrity of skeletal muscle, causing mechanochemically transduced molecular and cellular responses in myofibers and satellite cells.”Three

  The diploma of mechanical stress is dependant on the load and the time underneath stress or the quantity of stretch being utilized to the muscle. Utilizing a mixture of those components that preferences a variety wherein all are optimized is more likely to produce superior hypertrophic variations.Three

  This brings up the essential subject of train choice. From a sensible standpoint, the train chosen largely dictates load prescriptions. For instance, dumbbell chest flys versus barbell bench press would require dramatically completely different load choice primarily based on the mechanical variations inherent in every motion.Four

  Since quantity is without doubt one of the major contributors of muscle hypertrophy, there’s a clear profit to preferencing compound workouts which permit for larger quantity load and mechanical stress.1, 5

  In addition to growing the mechanical stress utilized to the musculature, lifting heavy masses recruits excessive threshold motor models that might not be accessible at decrease intensities.6 These findings have in some situations result in an over-application of this method—lifting too heavy too typically.

    However, since hypertrophy is a posh adaptive response, it isn’t mediated by one single mechanism. Rather, mechanical stress is just one side of a concomitant matrix that produces muscle progress.1

  The fatigue price related to repeated bouts of high-intensity resistance coaching is powerful and if left unchecked can result in overtraining.7, Eight, 9

  Research demonstrates a big profit to the conscious inclusion of heavy masses as a part of a resistance coaching protocol to maximise the hypertrophic response. In an try to stop overtraining, efficient program design should handle the frequency of high-intensity bouts and the related fatigue.

  Volume

Volume refers back to the variety of reps multiplied by variety of units accomplished (quantity = reps x units). As a stand-alone metric, quantity doesn’t present a lot perception into the intricacies of a program. The easy cause being equal volumes could have a wide range of completely different adaptive responses.

  For instance, the upper intensities prescribed to individual A extra carefully resemble that of a power program. The extra voluminous prescription for individual B extra carefully resembles a hypertrophy program.

  I perceive it is a little bit of an oversimplification, however it’s enough to display my level. Both volumes are an identical, and in each circumstances, 24 complete reps had been accomplished. However, as I discussed beforehand the adaptive response in every case is sort of completely different.

    For this cause, it’s widespread to see coaches use quantity load which is calculated by multiplying the overall variety of reps by the load.10 In the desk beneath you may see though quantity and relative depth is an identical; quantity load is 20% larger for Person A than for Person B.

    Research has persistently proven that increased volumes produce larger hypertrophic beneficial properties in comparison with decrease quantity interventions.11 This is probably going resulting from a mixture of elevated muscle stress, metabolic harm, and hormonal responses to resistance coaching.1

  A 2019 paper discovered “muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.”12 Essentially, extra quantity equates to larger beneficial properties as long as the athlete can sufficiently recuperate.

  This leads into the following merchandise up for dialogue which is MRV often known as most recoverable quantity. This is a time period coined by Dr. Mike Israetel to outline the utmost quantity of quantity a person can maintain earlier than overtraining.

  This is a vital idea as a result of as with most issues that work effectively, extra is usually regarded as higher. However, this dose-response relationship to hypertrophy is mediated by your capacity to recuperate and proceed subsequent coaching periods of a productive nature.Eight

  A 2018 paper titled “Effects Of Different Intensities Of Resistance Training With Equated Volume Load On Muscle Strength And Hypertrophy” discovered that “leg extension exercise performed at 30% 1RM until failure similarly increased quadriceps muscle volume compared to high-intensity exercise (80% 1RM) and was superior to a 30% 1RM non-failure condition.”13

  Essentially what this implies is that the depth vary at which we are able to construct muscle is far bigger than was beforehand assumed, roughly 40-80% 1RM.13 These findings additionally “point out that the bottom [resistance training] depth (20% 1RM) was suboptimal for maximizing muscular variations.”13

  Although there’s a vast spectrum of volumes and intensities that may induce productive variations, it’s essential to be cognizant of the place these tough boundaries exist and never enterprise unnecessarily too far in both path.

  Volume additionally has an inverse relationship with depth.14 What this implies is that as depth will increase, quantity essentially decreases. This can also be why you may squat 65% for 10 reps however 100% for just one rep and is depicted within the graph beneath.

    A query I generally get is: “If elevated quantity decreases depth, how will you maximize mechanical stress and quantity concurrently?” This is a superb query, and though it’s possible you’ll not actually be capable to maximize each concurrently you may definitely come near optimizing them.

  Mechanical stress is not only the load being lifted, it’s additionally accumulative stress. This means though you’re not lifting your 1RM, because the reps and units progress, the voluminous coaching session induces important mechanotransduction.1

  Metabolic Stress

Metabolic stress appears to have a big impression on muscular hypertrophy both straight or not directly. A paper by Dr. Brad Schoenfeld discovered “Metabolic stress manifests as a result of exercise that relies on anaerobic glycolysis for ATP production, which results in the subsequent buildup of metabolites such as lactate, hydrogen ion, inorganic phosphate, creatine, and others.”1

  Although decrease masses lifted for prime repetitions (15+) will not be enough to maximally recruit excessive threshold motor models, it will possibly induce important metabolic stress.1 Thus, there seems to be a transparent profit to incorporating increased repetition ranges at decrease masses to benefit from the metabolic stress pathway to hypertrophy.

  Practical implementation of each low and high-intensity protocols differ dramatically. In a 2018 paper by De Souza et al, with a view to produce comparable hypertrophic responses with low masses the themes had been pressured to take every set to muscular failure.13 This presents some very actual limitations to this sort of coaching as a result of related fatigue price.

  For occasion, taking an isolation train just like the leg extension to failure will create a big hypertrophic response, nonetheless, the fatigue generated will probably be manageable. Compare that with a barbell squat taken to failure and the axial loading will lead to extra systemic fatigue which can additionally improve threat of damage.15

  The fatigue generated from such a hectic coaching session can also bleed into subsequent coaching periods, doubtlessly having a adverse impression on downstream efficiency. Beyond that, the psychological price of coaching at this stage of effort is awfully taxing, and sure not sustainable for lengthy intervals. Thus train choice, sequence, undulation, and frequency of implementation must be thought-about when designing a program.

  De Souza and colleagues additionally discovered that increased intensities not taken to failure are at the least equally efficient at eliciting a hypertrophic response throughout coaching.13 This is mirrored by the suggestions made by Helms et al for pure bodybuilders the place coaching intensities between 70-80% 1RM make up the vast majority of the depth spectrum utilized.16

  This once more boils all the way down to context. When taking a look at a single set, any depth taken to failure will elicit a larger hypertrophic response than not taking the set to failure. This happens as a result of failure maximizes the mix of mechanical stress, quantity, and metabolic stress accrued in the course of the set.1

  However, there’s a sturdy correlation between the incidence of overtraining when an athlete exceeds their load/quantity thresholds.17 Thus, coaching to failure as a major technique of program design is ill-advised and more likely to lead to damage and overtraining.

  Endocrine Response To Resistance Training

Resistance coaching leads to a cascade of endocrine responses that assist facilitate the synthesis of muscle mass. Several questions nonetheless exist concerning the long run significance of acute alterations in hormones post-exercise. One paper discovered “Higher volumes of complete work produce considerably larger will increase in circulating anabolic hormones in the course of the restoration section following train.” 18

  Ahtiainen et al tried to find out the hormonal response to heavy resistance coaching with equated quantity. The solely distinction in protocol between management teams was group A was instructed to do Four units at 12RM, the place group B adopted the identical protocol however with a weight they might solely full Eight reps, and the remaining reps could be pressured reps.

  After measuring serum testosterone, free testosterone, cortisol, progress hormone, and blood lactate; each teams confirmed important will increase in focus post-training.19 However, the pressured rep group had a better focus upon measurement than the 12RM group. There can also be proof suggesting that coaching age of the athlete influences hormonal response to coaching.

  One paper discovered that educated topics demonstrated decrease responsiveness in hormone values (complete testosterone, free testosterone, dehydroepiandrosterone, cortisol, and intercourse hormone-binding globulin) submit resistance train.20 Therefore, we are able to speculate that the endocrine response to resistance coaching is probably going attenuated over time.20

  This could at the least partially clarify the requirement of upper volumes in educated athletes to stimulate myogenesis.

  Insulin-like progress factor-1 (IGF-1) is a hormone that, together with progress hormone (GH), helps promote regular bone and tissue progress and growth. Although the mechanism by which mechanical load modulates IGF-1 expression is unclear, there may be rising proof in assist of this remark.21

  The picture beneath is a visible represents of a dose-response relationship between quantity, load, and endocrine response to resistance coaching (ie. larger masses and volumes leading to a bigger acute elevation). As talked about beforehand, it’s nonetheless unclear how acute elevations in anabolic hormone concentrations impression long run outcomes.

  However, if the acute elevations in anabolic surroundings ensuing from resistance coaching are frequent sufficient and at a big sufficient magnitude, it will be affordable to imagine they might be mirrored in downstream beneficial properties.

    Since there may be quite a lot of conjecture with regard to the connection between long run outcomes and acute elevations in anabolic hormones, I’d not spend a lot time trying to change your biochemistry. Simply give attention to the variables which were effectively established to trigger muscle progress and let your physique type the remaining out by itself.

  Training Frequency and Fatigue Management

All progress in coaching is based on enough restoration, permitting for subsequent bouts of coaching that over time yield a optimistic adaptive response. The repeated bout impact is a sports activities science idea that describes the our bodies adaptive response to stressors leading to elevated resiliency.22

  There is a restrict to the speed of our adaptive capacity and exceeding this restrict can predispose you to damage and decreased efficiency.9 Fatigue administration, due to this fact, is a basic tenant of each efficient coaching protocol. The SRA (stimulus restoration adaptation) curve charts the adaptive course of to resistance coaching and is depicted within the picture beneath.

    There are three details to spotlight right here. The first is that train generates fatigue, the magnitude of which is decided by a number of components however primarily quantity and cargo. The second level is that in the event you wait too lengthy earlier than introducing one other coaching stimulus adaptive dissolution happens.

  This means you regress as a result of subsequent coaching exposures had been both insufficiently overloading, insufficiently frequent, non-specific or a mixture of those. The third level is as you accumulate fatigue by overloading coaching periods your capacity to precise athletic efficiency declines quickly.

  Knowing this, frequency of coaching performs a big function within the correct utility of varied loading methods. For occasion, in the event you had been to do 10×10 squats to failure, it’s possible you’ll not be capable to practice legs for a complete week. So, when trying on the magnitude of the stimulus produced in a vacuum it’s big which is optimistic.

  But the truth that you may’t practice legs for a whole week probably makes the chance price of this technique a poor trade-off. In most circumstances frequencies increased than 1x per week are required to essentially optimize muscle progress. Thus, a phasic construction and efficient program design will help forestall the exacerbation of a single pathway, handle fatigue, and in addition potentiate future beneficial properties.

  Practical Takeaways And Recommendations

With regard to the compound lifts, the vast majority of your hypertrophy beneficial properties will probably come from the next suggestions:

  Reps: 6-15

Sets: Four-Eight

Intensity: 60-80%

Rest: 2-Three minutes

  However, this doesn’t exclude the implementation of low load coaching taken close to or to absolute muscle failure. It merely implies that it must be utilized intelligently. Since the physiological and psychological fatigue generated from taking units to absolute muscular failure is critical as effectively and an all-around horrible expertise I’d use it carefully.

  Its implementation would probably be only for smaller muscle teams or workouts which can be restricted within the quantity of load that may be lifted (ie. bicep curls, tricep press downs, calf press, DB shoulder press, and so forth).

  Implementing a phasic construction that emphasizes particular adaptive pathways may be very efficient. The very best construction could be primarily based on every section potentiating subsequent phases. Thus one potential method may very well be a linear periodization mannequin the place quantity begins excessive and declines over time as depth rises. An instance of which is beneath:

  Phase 1: Metabolic (excessive quantity, low load)

Phase 2: Volume (reasonable quantity, reasonable load)

Phase Three: Mechanical Tension (reasonable quantity, reasonable to excessive masses)

  Below is an instance of an analogous exercise tailored to every section to present you an thought of what your coaching may appear like:

    As you may see from the pattern exercises, every section could look comparatively comparable. This brings me to an essential level—complicated coaching isn’t synonymous with efficient coaching. The fundamentals are what produce the majority of your outcomes anyway, and irrespective of how superb it will be to seek out “hacks” that yield higher progress it usually doesn’t work that manner in follow. Your finest wager is to make use of the entire spectrum of reps, units, and depth ranges whereas nonetheless sustaining the majority of your work throughout the tips talked about above.

  The use of ways equivalent to large units, rest-pause units, supersets, adverse units, and so forth may be helpful in eliciting metabolic stress. These may be carried out at your desecration, however I’d advocate both utilizing them on multi-joint machine-based workouts or isolation workouts with free weight or machines. This will assist restrict the quantity of fatigue you may generate from this sort of coaching whereas nonetheless producing a big stimulus.

  Hopefully, this clears up a number of the confusion and presents some sensible utility for implementing numerous loading methods into your hypertrophy program. Lift huge.

  References:

1. “The Mechanisms of Muscle Hypertrophy and Their Application”, The Journal of Strength & Conditioning Research”, LWW.

2. Flann, Kyle L, et al. “Muscle Damage and Muscle Remodeling: No Pain, No Gain?” The Journal of Experimental Biology, U.S. National Library of Medicine, 15 Feb. 2011.

Three. “The Use of Specialized Training Techniques to Maximize”, Strength & Conditioning Journal.” LWW.

Four. “A Biomechanical Comparison of the Traditional Squat”, The Journal of Strength & Conditioning Research. LWW.

5. Krieger, James. “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis”, Journal of Strength and Conditioning Research, 1 Apr. 2010.

6. “Training-Induced Changes in Neural Function : Exercise and Sport Sciences Reviews”, LWW.

7. Kajaia, T, et al. “THE EFFECTS OF NON-FUNCTIONAL OVERREACHING AND OVERTRAINING ON AUTONOMIC NERVOUS SYSTEM FUNCTION IN HIGHLY TRAINED ATHLETES”, Georgian Medical News, U.S. National Library of Medicine, Mar. 2017.

Eight. “The Fitness-Fatigue Model Revisited: Implications for… ” Strength & Conditioning Journal, LWW.

9. BANISTER, Eric, et al. “Dose/Response Effects of Exercise Modeled from Training : Physical and Biochemical Measures”, The Annals of Physiological Anthropology, Japan Society of Physiological Anthropology, Eight Feb. 2008.

10. Schoenfeld, Brad J., et al. “A Comparison of Increases in Volume Load Over 8 Weeks of Low-Versus High-Load Resistance Training”, Asian Journal of Sports Medicine, Kowsar, 1 June 2016.

11. Krieger, James. “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis”, Journal of Strength and Conditioning Research, 1 Apr. 2010.

12. Schoenfeld, Brad J, et al. “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”, Medicine and Science in Sports and Exercise, Lippincott Williams & Wilkins, Jan. 2019.

13. Lasevicius, Thiago, et al. “Effects of Different Intensities of Resistance Training with Equated Volume Load on Muscle Strength and Hypertrophy”, European Journal of Sport Science, vol. 18, no. 6, 2018, pp. 772–780.

14. “The Science and Practice of Periodization: A Brief Review : Strength & Conditioning Journal”, LWW.

15. “The Effect of Fatigue on Multijoint Kinematics and Load… : Spine”. LWW.

16. Helms, E R, et al. “Recommendations for Natural Bodybuilding Contest Preparation: Resistance and Cardiovascular Training”, The Journal of Sports Medicine and Physical Fitness, U.S. National Library of Medicine, Mar. 2015.

17. Foster, Carl. “Monitoring Training in Athletes with Reference to Overtraining Syndrome”, Medicine & Science in Sports & Exercise, 1 July 1998.

18. Gotshalk, L A, et al. “Hormonal Responses of Multiset versus Single-Set Heavy-Resistance Exercise Protocols”, Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, June 1997.

19. Ahtiainen, Juha P, et al. “Acute Hormonal Responses to Heavy Resistance Exercise in Strength Athletes versus Nonathletes”, Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, Oct. 2004.

20. “Hormonal Responses to Resistance Exercise in Long-Term…”, The Journal of Strength & Conditioning Research, LWW.

21. Bamman, M M, et al. “Mechanical Load Increases Muscle IGF-I and Androgen Receptor MRNA Concentrations in Humans”, American Journal of Physiology. Endocrinology and Metabolism, U.S. National Library of Medicine, Mar. 2001.

22. McHugh, Malachy P. “Recent Advances in the Understanding of the Repeated Bout Effect: the Protective Effect against Muscle Damage from a Single Bout of Eccentric Exercise”, Scandinavian Journal of Medicine & Science in Sports, U.S. National Library of Medicine, Apr. 2003.

The post Is Lifting Heavy Weight Important For Building Muscle Size? appeared first on Weight Loss Fitness.

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