Understand How Your Workout Works In Your Body (Part 2)

body anatomy workout organs

I watched a Jamcore DZ’s video  and I learned good stuff.

If you didn’t read the Part 1, click here.

Knowing your type of morphology (ectomorph, mesomorph or endomorph) helps a lot to select a training program.

Morphology

morphology endomorph ectomorph mesomorph

Ectomorph

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as “hardgainers.”

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn’t mean you’re doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you’d better be prepared to eat like you’ve never eaten before.

Mesomorph

The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you’re not necessarily healthier than the other two types, either. But you may be able to “bounce back” from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.

Endomorph

The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph.

This definitely doesn’t mean that an endomorph can’t be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it’ll take hard work!

If you don’t know your morphology type, you can click here .

It’s important to understand that our body is changing all the time due to the environment, age and food. That’s what this theory of Ecto, Meso and Endo is important for me to have results. I know there are people who don’t believe in this theory. My advise is to test this theory about yourself and see if it works or not.

There is also the skeleton and muscle genetics that influence muscle development.

You know, when I started to train seriously, my body responded well to exercises in the first year. I was happy, my body changed quickly. And all of a sudden BOOOOM, my body’s evolution stagnated. I started to worry and I think you know what I’m talking about.

Muscle mass

body anatomy workout muscle

Your muscle mass is decided by the stress that you will give to your muscle. The more you stress your muscle, the more it will respond. The more you rest, the more your muscle will respond. When you rest, your muscle recovers and your nervous system recovers. Understanding how much stress you put on your muscles is as important as knowing the difference between a set with high reps or low reps.

Look this example in my gym, click here.

You can’t walk around and talk to everyone in your gym like you’re in bar. The gym is not a bar ! When I started using the intensification methods, that’s where I really gain muscle.

Many people ask me if it’s possible to gain muscle and be shredded at the same time. The answer is that the first year of training, yes. In the beginning, you will gain muscle and burn fat, because you’re doing more intense physical activity than the year before.

But when you stop to train for more than 2 weeks , you have muscle atrophy and you start to store more fat.

If you spend several months without training, your muscles will turn into fat. The muscle is a tissue (soft tissue) and the fat is a tissue (adipose tissue). You understand !?! I know, I lost you and it’s the case for many people. The muscle and the fat are both cellular tissue.

It’s for this reason that you always need to continue to train because the more you train, the more you will gain muscle mass. And to gain muscle mass, you need to pay attention to your diet and recovery (sleep).

That’s the basis for gaining muscle. I know that on internet, there are several influencers like Christian Guzman , Steve Cook , Marc Fitt  who can say things that others dispute. But if you look deeper, there is only one way to gain muscle (regular training, diet and sleep), influencers explain only variants so don’t panic.

Conclusion

To explain it simply, you have your muscle and behind your muscle, there is fat. Fat is all the time waiting for the muscle works less to cover the muscle. The less you work on your muscle (muscle atrophy), the more the fat will cover your muscle. After several months without training, you will see in the mirror that you have lost your muscles. And you’re going to say : « Shit ».

Use a simple training program to understand the process for an effective training. It will be long. The 12-weeks training program is only a program that starts the process for your body to change, you need to train regularly all year long.

Stop listening to conflicting advice (it’s just for buzz), it’s the best way to stop you to have a better body. Choose a simple training program, adapt it to your schedule and use it all year long.

Share this article if you think it can help someone you know. Thank you.

-Steph

Connect Tableau to An Excel File

tableau connect excel file geographic map

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

Now that you downloaded the dataset in Excel file format, we’ll use Tableau to analyze this.

We’ll connect to the dataset using the « Excel » option.

Now that you downloaded the dataset which is in Excel format, we will use Tableau to analyze this.

We will connect the the dataset using the « Excel » option.

tableau connect excel file geographic map

Select the dataset in Excel file you downloaded and click on the « Open » button.

tableau connect excel file geographic map

And as you can see, there is only one tab.

tableau connect excel file geographic map

There is only one tab because in the Excel file there is only one tab. If in the Excel file there were several tabs, they would all have been listed here.

tableau connect excel file geographic map

It’s necessary to check that all data is « OK ». Scroll the lines and columns to see that. Everything is good, there are 10 000 lines as in the Excel file.

tableau connect excel file geographic map

Excellent, we connected our Excel source file to Tableau.

Now, click on the « Sheet1 » tab to access the Worksheet.

tableau connect excel file geographic map

tableau connect excel file geographic map

We’ll have a little fun.

For example, let’s look at what we have with « Geography »

tableau connect excel file geographic map

« Geography » is the dimension that gives us the country, so we’ll make a map to see where the clients from the bank come from.

Move « Geography » on this area.

tableau connect excel file geographic map

tableau connect excel file geographic map

Ah, it’s odd, nothing happens ?!? Why ? Look, when you look at « Geography », it’s not recognized by Tableau as a geographic dimension. Here,, you can see that Tableau recognized « Geography » as a dimension of type text with the label « ABC »

tableau connect excel file geographic map

Don’t worry, we can fix it quickly. Click on the arrow of « Geography ».

tableau connect excel file geographic map

Selects « Geography Roles » and « Country Region » so that the « Geography » dimension become geography’s type.

tableau connect excel file geographic map

Now you remove « Geography » made a table with a click-and-drag.

tableau connect excel file geographic map

tableau connect excel file geographic map

Look, we have a globe next to « Geography ». This means that Tableau recognize that « Geography » is a geographic dimension.

tableau connect excel file geographic map

Since « Geography » is a dimension of geography type, there are 2 new measures that have appeared : Latitude (generated) and Longitude (generated).

tableau connect excel file geographic map

Put « Geography » in this space with a click and drag.

tableau connect excel file geographic map

Look, this time there is a map.

tableau connect excel file geographic map

You have the possibility of zooming with these buttons.

tableau connect excel file geographic map

The map is fine but we’ll remove the blue dots and modify the map so that it’s easier to read.

We’ll color the countries and display the clients number that has in each country.

We know that in the dataset each line corresponds to a client. What we can do is use the « number Of Record », it means the total of number of observations. In this way, we can visualize the number of lines attended to each country and the number of lines attended to each country is the number of client per country.

Then, take the « number Of Record » and move it to « Colors ».

tableau connect excel file geographic map

Boom ! Each country has a color.

tableau connect excel file geographic map

Look at the color contrasts. France has a darker color which indicates that it is the country with the most clients. Germany and Spain have almost the same colors which indicates that they have almost the same clients number.

But we want to know the clients number per country without have the cursor on the country.

To do this we’ll add a label. Take « number Of Record » and moves it to « Label ».

tableau connect excel file geographic map

tableau connect excel file geographic map

We’ll increase the text’s size and put in bold. Click on « Label », click on « Font » and select « 12 » and bold.

tableau connect excel file geographic map

It’s cool, we can see the clients number per country. You have the possibility to zoom on a region. Click on « Zoom area » and drag and drag to select the region on the map.

tableau connect excel file geographic map

tableau connect excel file geographic map

Now we can see that the majority of clients are in France, this represents almost half of the total clients number of the dataset. Germany and Spain have almost the same number of clients.

Share this article if you think it can help someone you know. Thank you.

-Steph

Understand How Your Workout Works In Your Body (Part 1)

body anatomy

I watched a Jamcore DZ’s video  and I learned good stuff.

I will talk about the training or workout. It’s a simple subject but everyone is lost because of theories and training systems.

A training is a physical activity and we will return to the basic seeing the effects of a training in your body.

Why when we train we like to look at ourselves in the mirror and that makes us happy ? This is what we will see.

Training

training workout

Whenever we do an action, there is a reaction. When we’re training (lifting weights), there is an increase in oxygen consumption then, an increase in blood circulation and then, congestion of the muscle. Congestion depends on 3 important things : nutrition, H2O and muscle isolation.

Nutrition must be the best as possible. Water consumption must be high. Learning to master to isolate the targeted muscle during a exercise allows you to increase the possibility of having a huge muscle.

After the congestion (nutrition, H2O, isolation), there is sweat then, there is the release of hormones called endorphins. Endorphins will make you feel good. It’s happiness and it’s at this moment that you will look at the mirror to appreciate your body.

It’s the process of your body when you do a physical activity (training).

All training programs don’t work for everyone

training workout program

There are training programs that are good for you and some are not. To discover this, there are 2 principle :

  • Execution and mastery of the exercise

  • The experience that comes with time

These 2 principles aim to improve your ability to isolate muscle during exercise. Which means working the targeted muscle without the help of another dominant muscle. I wrote an article about it .

Joints

joints body

To master an exercise, it’s also necessary that you know your joints like oversupination, overpronation or valgus. Choose intelligently your exercises allows you to not break your joints (injury, tendinitis and muscle tears). Don’t do an exercise because someone told you it’s the best exercise in the world, choose an exercise adapted to your morphology.

For example for me, I know that I have the valgus , which means that when I do barbell curls to work my biceps, I have pain wrist. When I do barbell curls with an EZ bar, I have less pain. When I do dumbbell curls, I have no pain, it’s perfect. So for me, the best exercise for my biceps is the dumbbell curls and not the barbell curls because I know my joints.

Another example. When I walk, my feet are outside so when I squat my feet are outside and that’s happiness. If a person tells me that I have to squat with my feet in parallel because it’s the best position in the world, I could say : « Shut up, I know my morphology better than you because I have studied my morphology ».

The elements that influence the exercice’s performance are experience, joint’s flexibility and the respect of the biomecanics laws.

That’s why I’m telling you that you shouldn’t validate a piece of advice without having tested it on yourself. On internet, you can find video like « The 5 worst exercises ». These videos aren’t based on different type of morphologies, so they are not relevant information, it’s just to make buzz. If you want to work on your biceps, try several different exercises and keep the one that suits you best.

Here is another story. I watched a Christian Guzman’s video where he was doing the overhead triceps extension with an EZ bar. I did this exercise for 1-2 months and I noticed that I didn’t have a good feeling even if I had a good execution of the movement. I started looking for another exercise of the same type to work my triceps and I found the lying dumbbell triceps extension and now, it’s perfect.

I needed time to learn the exercise, realize that this exercise didn’t fit my morphology and find another better fit.

You may think I lost time testing this exercise for 1-2 months but I gained experience with this story. It’s by testing yourself the things you can know what is good and what is not good for you. Experience is the knowledge of things voluntarily acquired through pratice in the reality of life.

Share this article if you think it can help someone you know . Thank you.

-Steph

How To Do Lying Leg Curls

lying leg curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on your stomach on the machine with your hands on the handles and your ankles under pads :

  • Inhale and bend your legs trying to touch your glutes with your heels. Exhale at the end of the movement.

  • Back to the start position by controlling the movement.

lying leg curls anatomy

This exercise works hamstrings, gastrocnemius and in depth popliteus.

hamstings anatomy lying leg curls

In theory, it’s possible to target the work on the semitendinous muscle and semimembranous muscle by making an internal rotation of the foot or to target the work on the femoral biceps, long head and short head by making an external rotation of the foot. But in reality, it’s very difficult that’s why it’s easier to target the work on hamstrings or gastrocnemius :

  • With the foot extended to target the work on the hamstrings

  • With the foot in dorsal flexion to target work on gastrocnemius.

Variant

lying leg curls anatomy alternative

It’s possible to do this exercise by flexing legs alternately.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Quadriceps Stretchning

quadriceps stretching

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand on one leg :

  • Take your ankle or your foot of your opposite leg.

  • Try to bring your heel closer to your buttocks by pulling upwards

This exercise works deep the iliopsoas and work a little bit the tensor fasciae latae.

To better feel the rectus femoris muscle (biarticular portion quadriceps), the thigh must be pulled as far back as possible. The quadriceps extension is naturally limited by the iliofemoral ligament’s tension.

Note :

To have a better balance, it’s possible to put your other arm on a stable object or a wall.

Share this article if you think it can help someone you know. Thank you.

-Steph

Angled Leg Press

angled leg press anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Warning : Using leg press with heavy weight may cause a displacement in the sacroiliac joint, which can lead to contracture.

sacroiliac joint

angled leg press

Installed in the machine with your back on the back pad and your feet a little apart :

  • Inhale and unlock security. Bend your legs as much as possible to have your thighs on the sides of your ribcage.

  • Back to the starting position and exhale at the end of the movement.

The feet’s position allows you to target certain muscles :

  • Feet low on the plate work primary quadriceps

  • Feet high on the plate work primary glutes and hamstrings.

  • Feet apart on the plate work primary adductors.

angled leg press feet position

Note

This exercise is good for people with back problems and who can’t do squat. Attention, it’s necessary not to take off the glutes of the back pad.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Leg Extension

leg extension anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your hands on the handles or the seat to keep your torso montionless. Your knees are bent and your ankles are under pads :

  • Inhale and extend your legs to the horizontal.

  • Exhale at the end of movement.

leg extension anatomy

This exercise is great for working quadriceps. The more the seat’s back is inclined, the more the pelvis is in retroversion. This has the effect of stretching the rectus femoris muscle which intensifies the work of quadriceps during the leg extension.

leg extension quadriceps femoris femur muscle anatomy

leg extension quadriceps femoris muscle anatomy

This exercise is recommended for beginners to gain strength to do exercises more technical later.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph