Tips of the week Prioritize multi-joint exercises with free weights

The term "functional" is overused and regularly misused. However, it is an appropriate description for the type of strength that most people want to build. Basically, functional means being strong in movements that are used in daily life.

Some may argue that all strength is usable in daily life, but there are definitely exercises and movements that are more functional than others. Squats, for example, involve activating muscles and performing movement patterns that we use to sit down and stand up, whereas leg curl machines only seem to activate the muscles used for selfies.

When designing your exercise program, the easiest way to think of functional vs. non-functional exercises is to categorize exercises along a continuum:

Standing  sitting/lying  machine

Or

Dumbbell  Barbell  Machine

Fortunately, if you focus on prioritizing multi-joint exercises with free weights, you'll always be at the top end of the continuum. The other reason you should prioritize basic exercises or multi-joint exercises is that these recruit the most motor units and elicit a stronger hormonal and neurological response.

This is also the case if you prioritize free weights over machine exercises. Squats with a barbell or dumbbells are always much more strenuous than leg presses and result in a more significant neurological response at the same intensity.

Multi-joint exercises with weights also allow a greater range of motion. A muscle is exercised through its full range of motion when it is moved from its fully extended position to its fully contracted position. More extension and more contraction means more motor units recruited and better muscle development. Although not all movements performed with free weights cover the full range of motion of the muscles being trained (such as barbell bench presses), they generally allow a greater range of motion than machines. In addition to this, unlike machines, there is usually an alternative (such as using) dumbbells that allow a greater range of motion if required.

This also means that multi-joint exercises with free weights are useful for injury prevention. The stronger your stabilizing muscles are and the more familiar they are with loading from different angles and through different ranges of motion, the lower the risk of strains or muscle tears if they are placed in an overstretched position.

Tip: Perform cobra lat pulldowns for your latissimus muscles

Can't feel your latissimus working during training? Can't get your latissimus to grow? This exercise will solve both problems.

by Lee Boyce

Source: https://www.t-nation.com/training/tip-do-the-cobra-pulldown-for-lats

Cobra lat pulldowns (https://www.youtube.com/watch?v=EPbdPDLMn0Q ) are a great way to work your latissimus over a greater range of motion than regular lat pulldowns. Due to the position of your hand in the starting position (almost directly above your head), the latissimus must contract from a much more extended position. The cable and single grip also allow for more integrity of movement of the elbow, which can be a crucial adaptation.

The correct execution of the exercise is as follows:

1. Make sure you are just in front of the cable pulley tower and relax your shoulder blade as you extend your arm.
2. Move your shoulder down and pull from the latissimus, making sure that your elbow is in line with your wrist and not behind it.
3. Contract your latissimus as hard as possible at the end position.

Tip: Try this quick and easy fix for your calves

Do you have small calves? Stop blaming your genetic predispositions and use this shock training method.

Source: https://www.t-nation.com/training/tip-try-this-quick-dirty-calf-fix

Talk to exercisers and bodybuilders about calves and you will hear the word "stubborn" quite often. Calves just don't seem to want to grow when you train them with standard resistance training. That's why many strength coaches use shock techniques to force muscle damage and subsequent growth. Here is one of those techniques:

1. Start standing on the standard calf raise machine. Perform 8 repetitions with 2 seconds rest at the highest point of the movement.
2. Pause for 10 seconds
3. Take a barbell loaded with 25% of your body weight and assume a squat position. In this position, jump up and down with minimal bend in the knees, with the movement coming from the calves on each repetition. Do this 30 times. The eccentric damage caused by the landing phase promotes hypertrophy
4. Repeat this superset four more times.

Tip: Squats and deadlifts: Find your ideal strategy

Do you need to do these exercises twice a week? Or once a week? Find out what's best for you here

By Bret Contreras

Source:https://www.t-nation.com/training/tip-squats-and-deads-find-your-ideal-strategy

There is an optimal frequency that can best boost your squat and deadlift performance, but you have to find it yourself through trial and error. Here's how it works:

For squats

Spend two months trying all of the following variations:

• Squat training once a week
• Squat training twice a week
• Squat training three times a week
• Knee flexor training four times a week.

Stick to 3 to 5 work sets per training session. Pay careful attention to your strength level and how your body responds so that you can determine your ideal training frequency.

If your anatomy is well designed to cope with squats, then 3 to 4 workouts per week will probably be ideal for you. If your hips, knees or lower back feel overloaded, then 1 to 2 sessions of squats per week will be more beneficial in the long run.

For deadlifts

There is also an optimal deadlift strategy that will best improve your deadlift performance. However, finding this requires some experimentation.

Take a few weeks to try out the following:

• Heavy deadlift every other week
• Heavy deadlift once a week
• Heavy deadlift twice a week
• Heavy deadlift once a week and lighter on speed on another day of the week
• Deadlift three times a week with moderate volume and moderate effort
• Try to avoid deadlifts completely

Some exercisers get the best results with specificity, while others do better with variety and a focus on supporting exercises. Experiment to find what works best for you, but remember that what works best for you now may not necessarily be what works best for you two years from now. That's what makes strength training such fun (or frustrating, depending on how you look at it).

Tip: Eat offal

Predators in the wild always eat the soft parts of their prey first, and you should do the same - at least occasionally

by Erick Avila

Source: https://www.t-nation.com/diet-fat-loss/tip-eat-gross-organ-meats

For those who grew up on a traditional Western diet, the thought of eating kidneys or other offal can be a less than appetizing idea. But offal has always been the preferred source of animal protein for hunters from a wide range of cultures. Even in the animal kingdom, most predators eat the organs first before going for the muscle meat. What do all these hunters and predators know about offal that most humans don't?

The secret is the nutrient density

Offal is one of the foods with the highest nutrient density. They are high-quality sources of protein that are also rich in essential fatty acids, vitamins and minerals. When classifying the nutrient density of foods (nutrients per portion divided by weight), offal is always at the top of the list.

Compare 120 grams of beef liver with 120 grams of chicken breast (skinless). While liver and chicken provide fairly similar amounts of protein and essential amino acids, liver makes chicken breast look old when you look at the vitamin and mineral content.

The best cuts

Liver

Liver can be prepared in many different ways: fried, as jerky, as part of a pâté or minced and mixed with other minced meat to make burgers or meatballs. Liver is a good source of vitamin A, all B vitamins, vitamin C, iron, phosphorus, selenium, copper, manganese and zinc.

Vitamin A plays a role in immune function through the development of T-cells and B-cells. Manganese plays a role in the metabolism of carbohydrates, amino acids and cholesterol. Zinc has been shown to enhance the effects of strenuous exercise on thyroid hormone levels and testosterone levels. The subjects in the relevant studies who supplemented zinc showed higher hormone levels after four weeks.

Widely used sources: Beef, lamb, buffalo, chicken, turkey, duck and goose.

Heart

Since the heart is a tough muscle, the meat is more like a steak or roast. Heart can be grilled, marinated or roasted. It is a good source of B vitamins, iron, selenium, phosphorus, copper and CoQ10.

B vitamins play a role in cellular energy production, the formation of red blood cells and the metabolism of amino acids and glycogen, as well as fatty acid synthesis. Copper helps with iron absorption and thyroid function. Iron is required for the transport of oxygen and plays a role in cellular energy production.

CoQ10 is an antioxidant that can reduce lipid peroxidation, lower blood pressure and increase blood flow. Another benefit of CoQ10 is related to the fact that when used by the body, it is reduced to a compound called ubiquinol. Studies have shown that ubiquinol can significantly improve maximum power release.

Widely used sources: Lamb, pork, beef, poultry.

Kidneys

Grill them or mix them with sauces or use them as part of a vegetable dish. Kidneys are a good source of all B vitamins, iron, phosphorus, copper, selenium, zinc and vitamin C.

A lack of phosphorus has been linked to muscle fatigue. Selenium offers neuroprotective benefits, is required for the synthesis and metabolism of thyroid hormones and studies have shown that it can increase testosterone levels at doses as low as 200 mcg. Widely used sources: Lamb, pork, beef, goat.

Tongue

Tongue is one of the most tender types of meat due to its fat content. It can be braised, pickled, cooked at a low temperature or poached. Tongue is a good source of zinc, potassium, B vitamins, choline and monounsaturated fatty acids.

Choline plays a number of roles in the body, including the maintenance of cell structure and the synthesis of neurotransmitters. Potassium regulates fluid balance and plays a role in controlling the electrical activity of the heart and muscles.

Widely used sources: Lamb, pork, beef, goat.

But wait, what about...

The high cholesterol and saturated fat content?

For years, nutritionists, doctors and other health experts have told us about the dangers of cholesterol. Now, as part of a 15-year study, scientists followed over 12,000 adults and found that the groups with cholesterol levels below 160 mg/dl and above 240 mg/dl had the highest risk of coronary heart disease. The distribution of dangerous cholesterol levels followed a U-shaped curve. When consumed in moderate amounts, cholesterol and saturated fats are beneficial as they play a role in regulating hormone balance, vitamin D3 production, neuronal signaling and immune function.

Toxicity?

Yes, the liver and kidneys act as filters. However, it is important to remember that the job of these organs is to eliminate toxins from the body, not store them. If this is still a concern, you should choose offal from younger animals that have been exposed to fewer pesticides or opt for offal from grass-fed animals.

Taste?

Taste is subjective. Our taste is shaped by a combination of personal preferences and our sensitivity to certain flavors. The foods we come into contact with also play a role. Some people rave about the unique flavor of offal, others say they've grown accustomed to the taste, and still others simply don't like its flavor. Start slowly by beginning with muscular species such as heart or tongue, which have a flavor and texture more reminiscent of the meats you typically consume. Later, you can move on to offal such as liver and kidney, which have a distinctive flavor.

References

1. Kilic, M. (2007). Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. Neuro Endocrinology Letters, 28(5), 681-685.
2. Kil, M., Baltaci, A., Gunay, M., Okudan, N., & Cicioglu, I. (2006). The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinology Letters, 27(1), 2nd ser., 247-252.
3. Alf, D., Schmidt, M. E., & Siebrecht, S. C. (2013). Ubiquinol supplementation enhances peak power production in trained athletes: A double-blind, placebo controlled study. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition, 10(1), 24.
4. Safarinejad, M. R., & Safarinejad, S. (2009). Efficacy of Selenium and/or N-Acetyl-Cysteine for Improving Semen Parameters in Infertile Men: A Double-Blind, Placebo Controlled, Randomized Study. The Journal of Urology, 181(2), 741-751.
5. Bae, J., Yang, Y., Li, Z., & Ahn, Y. (2012). Low Cholesterol is Associated with Mortality from Cardiovascular Diseases: A Dynamic Cohort Study in Korean Adults. Journal of Korean Medical Science J Korean Med Sci, 27(1), 58.

Source: https://www.t-nation.com/training/tip-prioritize-free-weight-compound-exercises

by Mike Sheridan