Muscle & Bodybuilding

The “Exercise” Myth

We get hundreds of emails, forum posts and messages at WorkoutBOX. However – if everybody read this prior to emailing us, our overall volume of questions would probably be cut in half.

Why?

Because about half of them are similar to the following question:

Slow and steady for greater gains

Time under tension. It’s a training method used to increase muscle mass, strength or endurance by simply timing the concentric (lifting) and eccentric (returning) portion of a repetition. By measuring the time that the muscle is held under tension while incorporating adequate resistance and proper form, growth and/or strength can be stimulated.

Generally we are taught that in order to gain strength we should lift very heavy weights, using a rep scheme of roughly 2 to 6 for only 2 to 4 sets and take long rests in between. For hypertrophy the ‘golden’ rule is to lift moderately heavy weight for a rep scheme of 8 to 12 and anywhere from 3 to 5 sets, taking half the time to rest compared to the strength training guidelines. Although sound advice and albeit effective, it only works for so long. At some point you will need to add a different stimulus in order to continue to progress. This would be a good time to try time under tension specific workouts. By switching to this format for one week out of every 6 or so, your muscles will get that much needed ‘shock’ and the stimulus will prompt more growth and/or greater strength gains.

Here’s how it’s done. First of all you’ll need a clock. You may also need to abandon that whole cookie cutter rigid rep scheme too. Let’s go with the formula for strength first. Sticking with 2 to 4 sets and a rest period of 2 to 4 minutes in between, instead of counting reps you’re going to count the seconds it takes to complete those reps. The total time under tension should be in the range of 5 to 30 seconds per set. Let’s say you’re performing Barbell Curls for 2 reps. The lifting phase of each rep could be 4 seconds with a 1 second pause and 3 seconds to lower the weight, for a total of 8 seconds. Simple math says 2 to 3 reps per set will keep those biceps under tension for a total of 16 to 24 seconds. Perfect.

Now for  hypertrophy, the time under tension should range between 30 and 60 seconds per set, with 3 to 5 sets and a rest period of 1 to 2 minutes in between. If you use the same time under tension formula as above you would perform a minimum of 4 and a maximum of 7 reps per set.

You can manipulate the time per reps as much as you’d like, for example you could use a 4-1-4, 2-2-2, 3-0-3, etc. The only thing that matters is the total time under tension per set. Of course you will have to adjust the weight you lift to accommodate the amount of time you use for both the concentric and eccentric phases. If you choose a 2-1-2 formula, you will be able to lift a heavier weight than if you use a 4-1-4. Another bonus of slow lifting…if done properly it completely eliminates the use of momentum. If you are lifting a heavy weight very slowly you simply will not be able to use momentum and therefore will place additional stress on the specific muscle you are working.

Once in a while slow it down a bit and add a week of time under tension training to your workout routines to really see some progress!

Should I work out when I’m sick?

How sick is too sick to work out? First you must ask yourself (and be honest with your answer) are you really sick or just feeling a little lethargic and less than motivated to get to the gym? Being tired and ‘not feeling into it’ is one thing…we all have those days. Illness or being over worked and over tired is another issue altogether. We’ll start with the general rules when it comes to exercise during illness. First of all there a few circumstances where exercise is an absolute no-go, the biggest of which is having a fever. If you’re struggling with a fever a workout is completely out of the question. Your body is already overheated and dehydrated and exercise will simply compound that no matter how much air conditioning you are exposed to or amount of water you consume. A fever is a sign of infection and is your bodies way of fighting that infection so let it do it’s job by resting and drinking plenty of fluids.

A new routine could mean a new physique

He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.  ~Harold Wilson

This statement, although maybe a bit dramatic, applies as much to your workout program as it does to life. Once you reach certain stages and adaptations in your fitness level, change is mandatory in order to progress. If you neglect to make specific changes, you’ll find yourself at a standstill in your physique, athletic ability and body fat percentage. I see people all the time in the gym that are there for an hour or two, five times a week doing the same routine, same rep range, using the same effort and intensity, even the same equipment every workout. Five years down the road they look…you guessed it…EXACTLY the same! Now, I give them full marks for getting to the

I’m so sore I can’t stand up

I’m going to share with you an excerpt from a email that was sent to me from a client a couple of days after she performed a rather intense lower body workout I had prescribed for her.

“Hi Shauna. So here’s a weird question…do you happen to know of another method of using the potty that doesn’t involve me actually having to sit on it?…or better yet, one that doesn’t involve any movement from the waist down whatsoever…preferably one in which I can remain in bed motionless, as I am in great discomfort from the agonizing torture of my last workout. My butt is so sore it’s like someone took a hammer to it and my legs feel as if they have been run over by a freight-liner. Thanks a lot, and by the way I hate you today.”

The most important part of your workout program

My Mom taught me this lesson many years ago when she was still reading me bedtime stories and kissing my ouchies (and no that wasn’t last week). You see, I had a bedroom that was a child’s wonderland, filled with all kinds of toys. My Mom is very organized so of course each toy had its place, but I never paid attention. Each time I grew tired of playing with a certain toy, it stayed on the floor and I got a different one. It didn’t take long before I was lost in a sea of Barbies and lego and Mom would come in and tell me to clean it all up. I’d feel overwhelmed and protest with my big brown eyes. Mom would always remind me…”Shauna, if you picked up your toys and put them away each time you were done with one, you wouldn’t be left with a big mess”. My first lesson in consistency. If I consistently put my toys away, I’ll never have a big mess!

Hey guys, give the chest and bi’s a rest

You’ve seen these guys at the gym. They have massive cobra shaped  lats, biceps that are busting out of their skin tight shirt and a chest that some of us gals would pay thousands of dollars for. You see them about to burst a bizillion blood vessels while pounding out red faced reps of presses and preacher curls but if you look south you’d swear they were standing on a chicken. Why do so many dudes neglect their legs? Where are the squats, the deadlifts, the leg extensions?

Now I realize that men tend to carry their strength in their upper bodies and naturally they would prefer to train chest and bis almost exclusively. I also understand that leg day, if done properly, is brutal, so it makes sense that so many guys would rather opt out of lunging their way to nausea and agony. Having said that however, balance in a weight training program is essential not only for functional purposes, but aesthetically speaking as well. I mean sure, you may have abs I could wash my delicates on and a set of pecs that Pamela Anderson would envy, but if your quads are the same circumference as your arms, you’ve got a problem.

If you want balance in both functional performance and physique, you’ll have to bite the bullet and mosey over to the squat rack. No doubt about it…leg day is tough! Your legs are comprised of numerous large muscles, making the workout excruciatingly taxing, assuming you’re doing it with enough intensity. However the rewards of a fabulous leg regime far exceed the temporary torture and torment. If you’re man enough to grin and bear it, you’ll reap massive gains in size, strength and possibly phone numbers.

WorkoutBOX offers the best training programs designed by the industry’s top professionals.

Perfect form ensures a fantastic physique

I often see people in the gym performing exercises with the best of intentions, yet using less than optimal form. Beginners, intermediates and die hard gym rats may all experience improper technique in their workout routine from time to time. The correct execution of prescribed exercises is crucial to avoiding injury as well as realizing the full potential of your workout.

Do’s and don’ts of a successful bodybuilding program

If you’ve decided to take on the challenge of adding some muscle to that frame of yours you will no doubt be almost immediately bombarded with “helpful advice” from anyone and everyone that’s ever touched anything heavier than a five pound dumbbell. Be very careful who you listen to, taking most advice and information with a grain of salt. Building muscle is more than just showing up at the gym, picking up a weight or two and devouring pounds of chicken breast. Just like everything else worth having in life, achieving success with muscle building workouts takes knowledge, hard work, dedication and commitment. Acknowledging the things you’re doing right as well as those you’re doing wrong will help you get to where you want to be.

Amino acids are essential for rock hard muscle building

The Oxford dictionary defines protein as any group of organic compounds composed of one or more chains of amino acids, forming an essential part of all living organisms. It is responsible for nearly all the molecular processes of our bodies. It’s required for the structure, function and regulation of our cells, tissues and organs, supporting growth, immune function and hormone regulation.

A deficiency in this particular macronutrient can result in muscle loss, water retention, anemia, slow growth in children a plethora of other issues. It is a crucial component of a healthy diet plan.

What is an amino acid? An amino acid is one of the 20 standard building