The Reasons For An Asymmetric Body (Part 2)

asymmetical body

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

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

When it’s a real weak point, the only thing you can do is to be persistent and patient. For this, it’s important that you learn to isolate and feel the muscle’s sensation.

Learning to isolate muscle involves 2 things :

brain muscle connection

  1. Intermuscular competition. Sincerely, 95 % of people do exercises don’t isolate and don’t feel their muscles. It’s not their fault, there are people who learn it intuitively. When you learn to use it with the « magic touch » technique, you’ll evolve much better and discover the real bodybuilding (the fake bodybuilding is to have the biggest muscles in the world).

    Intermuscular competition is to work a muscle but in fact, it’s the dominant muscle that works more than the muscle targeted by the exercise. For example, bench press targets chest but it’s shoulders and arms that work more than chest. Biceps curls target biceps but it’s forearms work more than biceps. Squat target quadriceps/hamstrings but it’s glutes work more than quadriceps/hamstrings. Intermuscular competition is the inability to isolate and work (feel) the muscle you should be working on.

    2. Engine program. The engine program is to connect your brain to your muscle. When you do an exercise, you leave a piece of memory in your brain, a piece of memory in your muscle and a piece of memory in your nervous system (the nerves in your muscle). When these 3 pieces of memory connect, this is the engine program. This is the brain-muscle connection. But beware, when you do an exercise with a poor execution, you do this exercise in « intermuscular » mode and repeating this exercise with a poor execution, you’ll create and improve a defective engine program. If you do an exercise with a good execution, you will create and improve a correct engine program.

Solution

solution

  1. Be more aware of intermuscular competition. That means you learn to isolate and feel the muscle you want to work. You need to be patient because it’s a skill that comes with time. Changing work angles for an exercise allows you to feel your muscle differently.

  2. Learn to isolate your muscle to improve your engine program. As you know now, during an exercise you create a piece of memory in your brain, muscle and nervous system.

  3. Discovers muscle contraction. You need to use an middle weight to discover the muscle contraction. It’s impossible to discover this with a heavy weight because, in this situation, you’re only focused on doing as many reps as possible. With a middle weight, you can focus on feeling your muscle because it’s a weight you can manage

  4. Learn how to transfer sensations. When you feel that your muscle doesn’t really work, corrects the movement’s execution to have the sensation on the muscle you want to work.

Execution, execution, execution. You need to practice as much as possible to improve your brain-muscle connection. This is the best way to evolve but I warn you, you need to be patient because it takes time. This is not something you learn in 12 weeks.

It’s also important that you organize your training program intelligently in the week. For exemple, don’t work your biceps 2 days in the row because your biceps need to rest. Organize the training of your muscle groups so that it doesn’t interfere in the recovery. For example, one day you train your legs and the next day you run. In this situation, you don’t help your legs to recover.

All former professional bodybuilders (who talk about this) say that steroids don’s help as much as the media make believe. Steroids only help to recover. Watch this Rich Piana’s video.

Personally, I don’s like steroids and I don’t advise you to use this. That is my position and I will repeat it again.

Now, it’s your turn. Start to learn to feel your muscles to improve your body. And the most important, be patient because it take time.

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

-Steph

Squat Correctly (Part 2)

sqaut

I read a Nerd Fitness article  and I learned good stuff.

Click here to read the Part 1 

Barbell Squat

I know 3 types of squat and this is the best known : the high bar back (also named « Olympic Squat » or « Oly Squat »), the low bar back squat and the front squat. Maybe there are others but I’ll talk about the best known.

The difference is how you place the barbell.

Depending on how you place the barbell on your body, this will modify the squat’s mechanism and geometry. Which means that you will use your muscles slightly differently depending on how you place the barbell.

  • The Low Bar Back is a posterior chain dominant squat

    posterior chain muscle

  • The High Bar Back and Front Squat are a quad dominant squat.

Here a diagram form the book « Starting Strength » to better visualize the barbell’s placement.

diagram barbell placement squat strating strenght

Don’t worry, these 3 squat’s type work the same basic muscles. As you know each exercise has its variants. Now, you know the 3 variants of squat.

Go, find in your gym a squat rack,  a power cage or a squat stand  and place the barbell at the height of your clavicle. If you can’t do this and the height is too low or too high, choose the too low. I have never seen anyone lift on toe and with heavyweight, the accident is guaranteed.

power rack squat rack squat stands

As you read in my articles « Know how much weight to lift (Part 1 et Part 2) » [url link], it’s important to do a warm up with the barbell without weight. I don’t want to know how much you want to lift, do some sets with the barbell without weight to prepare your muscles and joints.

Low bar back squat

It’s the most popular squat’s type for beginners, general lifters and powerlifters. It’s also the squat’s type taught in the book « Starting Strength », one of the best book for beginners.

Once you have adjusted the barbell’s height, be in front of the barbell. Take a step to be under the barbell and grab it with your hands. For this squat’s type, you’ll use a thumbless grip so that your wrists aligned with your forearms.

Usually the grip’s width is near of the shoulders to create a meaty shelf to place the barbell on the muscles in our upper back (deltoid posterior). If you aren’t comfortable, you can have a wider grip. And with time, when you have more flexibility, you can have a grip near of your shoulders.

Here is the difference between a « wrapped grip » (left) and « thumbless grip » (right) : 

barbell wrapped grip thumbless grip

Once the barbell is on your back, stand up, contract your core (squeeze butt and abs) and step back. Normally, if you followed instructions well, you can only step backward. If you can take a step forward, you’re in the wrong direction.

This squat’s type is a posterior chain dominant squat and you’ll be able to lift heavier that the 2 others squat’s type.

High bar back squat

For this type of squat, you’ll start the same way but you’ll put your thumble around the barbell. This isn’t a thumbless grip.

The grip’s width is near of the shoulders to create a meaty shelf to place the barbell on the muscles in our upper back (deltoid posterior) like for the low bar back squat.

If you lack of flexibility to have a narrow grip, you can place the barbell 5cm (2inches) higher on your trapezius instead on your posterior deltoid. Which means that the barbell is placed almost on your shoulders.

Look the difference between a high bar back squat (left) and a low bar back squat (right) :

high bar back squat low bar back squat

Attention : the barbell placed almost on your shoulders and not on your spine. If you feel the barbell touching your spine, it’s too high and this can cause serious damage.

Place the barbell on your back and take a step back. Stabilize and tighten your core and squat down.

To do this squat version well, you need to keep your torso more upright. If you had difficulties to keep your torso upright with the bodyweight squat, it will be a little be more difficult here.

You can try, there is no problem but lift lightweight until you do it well to correct yourself. It would be a pity if your torso collapses and the barbell rolls on your neck (avoid this pain, really).

Front squat

For this squat’s type, you need to place the barbell in front of your shoulders. This squat’s type is quad dominant so you have to be able to keep your torso even higher than the high bar back squat.

Instead of stepping under the barbell, you place the barbell in font of you on your shoulder. To grip the barbell, it’s a little bit more complicated because you need to have mobility and flexibility in your wrists.

Front squat is done with a full grip around the barbell like the other 2 squat types but most people let the barbell roll on their fingertips (a three finger grip is enough). If you like’re me, you don’t manage to have 3 finders around the barbell, there are 2 variants :

Keep your hands to hold the barbell (if not the 3 fingertips is enough) and keep your shoulders high so that your upper arms are parallel to the floor. And squat down.

It’s important that you keep your shoulder as high as possible during the front squat. When you’re gonna squat down, you’re gonna feel the weight on your arms and it will probably correct your position, drop the weight otherwise you will hurt yourself.

What squat do ?

This is an excellent question. You’ll meet 2 clans that clash in the gyms : high bar back squat VS low bar back squat. Both clans have good arguments but that doesn’t help you make a choice.

The truth, test the 3 types and look with which you feel most comfortable, which you have the best technique and with which you can squat down the lowest (your hips joints lower than your knees). Once you have well studied and tested the 3 types of squat, you’ll find your type of squat.

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

-Steph

Quickly Build Self-Confidence

self-confidence

I read an Nerd Fitness article  and I want to share this with you.

Self-confidence can be quickly build ? This is one of the traits that everyone want to maximize. It’s a huge impact for the first impression.

To be sure that you and me are on the same frequency about confidence :

James Bond – He’s an incredible ability to stay calm and cool under pressure. He’s able to tell you a subtle « punchline » in incredible situations.

Your best female friend – she can initiate a conversation with anyone and become a good friend in minutes.

Your friend that quickly evolves into a company and you have the impression that he has it from birth.

Can we build our confidence or is out of control ?

What’s self-confidence

self-confidence

I’m not speaking of people working for 6-packs or people who follow seductions courses (yes, I did, I admit). These approaches to build self-confidence aren’t complete, they doesn’t create a real solid foundation. If you read the Neil Strauss book « The Game », I advice you « The Truth, an uncomfortable book about relationships ».

The true self-confidence shows to the world who you really are (and it excites you). Think about your friends that changes behavior when they want to try to impress anyone. I know you’ve seen it several times and it’s weird !

It isn’t necessary to change who you are to impress someone, stay who you are and still progressing. We all work for progress, but we also need to respect ourselves. We work every day to self-improvement.

Could you think of what kind of self-confidence you want to build :

  • The quiet confidence of someone who commands respect ?

  • The boisterous person enters in a room and everyone wants to become best friends with ?

  • The lovable goofball that doesn’t take itself too seriously ?

Once we found the kind of self-confidence we want to build, we can apply this following tips.

Moves with confidence

self-confidence pose

Do you know that sitting in a certain way just a few minutes before an appointment or an interview can boost your chances of success ?

This is crazy, right ? This is really serious ! Just by changing your posture, you can psychologically develop more confidence in few minutes. You don’t believe me ? Ok, now uses a posture where you look to have a great self-confidence.

You feel better ? You feel you can do whatever you want ?

That’s non-verbal communication. This is how we stand, how we walk, how we look. Once you understand these things, you can « hack » your body language to increase your self-confidence unconsciously.

There is an Amy Cuddy’s video about this subject .

By having a self-confidence posture before entering a tense situation you’ll unconsciously adjust your brain to respond to this situation.

Here some examples of « great self-confidence » that you can use before an event where you need to have more self-confidence :

  • Hands raised above your head in a victory pose

  • Hands on hips like Superman or Wonder Woman

  • Legs crossed and hands behind head

  • Sprawled out across a seat

Mark the first impression

self-confidence move

Social interactions can be a challenge for some people. Even the most confidence looking person can be a « zero » in social interactions and expects that other people start the conversation.

There are 2 important tips, scientifically proven, that will make you appear more confidence :

Smile – People will respond to the emotion you project. If you project « I’m happy and cool », they will want to be happy unconsciously. The best thing to do to have your brain happy is to start a smile. These studies A  and B demonstrates that. Smiling makes you happier and improves how you think and how you feel about yourself.

Look in the eye – This is a challenge for most people. Do you look the ground when you walk to avoid looking people in the eye ? Or if a person look you in the eye, you turn your head ? Most people do that automatically and shouts « I don’t feel safe ». As you develop your self-confidence, concentrate yourself to keep your eye contact.

An article about eye contact says that studies  have shown that people who had a good level of eye contact (look in the eye) were perceived a being :

  • Most dominant and powerful

  • Warm and friendly

  • More attractive and friendly

  • Most qualified and competent

  • More trustworthy, honest and sincere

  • More confident and emotionally stable

If you have an appointment or an intense conversation with your teacher or your boss, maintaining eye contact is a demonstration of confidence and self-respect.

Test ! While you walk down in the street, keeping eye contact with a stranger. If the stranger looks at you, keeping the eye contact even if your brain tells you the opposite and made a smile briefly and continue your way.

Tell me how was the test and do you have other tips to build your self-confidence ?

-Steph

PS: Do you want a free training program ? Click here

Vite Construire La Confiance En Soi

self-confidence

J’ai lu un article de Nerd Fitness  et j’ai envie de partager ça avec toi.

Est-ce que la confiance en soi peut vite se construire ? C’est un des traits de caractère que tout le monde à envie de développer au maximum. C’est ce qui a le plus d’impact pour la première impression.

Pour être sûr que toi et moi soyons sur la même fréquence pour la confiance en soi :

James Bond – Il a une capacité incroyable pour rester calme, cool et tout ça sous la pression. Il est capable de te dire une « punchline » subtile dans des situations incroyables.

Ta meilleure amie – Elle peut engager une conversation avec n’importe qui et devenir une excellente amie en quelques minutes.

Ton ami qui évolue vite dans une entreprise et tu as l’impression qu’il a cela depuis la naissance.

Pouvons-nous construire notre confiance ou c’est hors de contrôle ?

C’est quoi la confiance en soi

self-confidence

Je ne parle pas des personnes travaillent pour avoir les 6-packs ou des personnes qui suivent des cours de séductions (oui, je l’ai fait, j’avoue). Ces approches pour construire la confiance ne sont pas complètent, cela ne créer pas une fondation solide. Si tu as lu le livre de Neil Strauss « The Game », je te conseils «  The Truth, an uncomfortable book about relationships » .

La vrai confiance en soi montre au monde qui tu es réellement (et ça t’excite). Penses à tes amis qui change de comportement quand ils veulent essayer d’impressionner quelqu’un. Je sais que tu as déjà vu ça plusieurs fois et c’est bizarre !

Ce n’est pas nécessaire de changer qui tu es pour impressionner quelqu’un, reste qui tu es et progresse. Nous travaillons tous pour avoir des progrès mais nous avons aussi besoin de nous respecter nous-même. Nous travaillons tous les jours pour nous améliorer personnellemnent.

J’aimerais que tu penses à quelle type de confiance en toi tu veux construire :

  • La confiance tranquille d’une personne qui impose le respect ?

  • La personne bruyante qui entre dans une pièce et tout le monde veut devenir son meilleurs amis ?

  • Le rigolo qui ne se prend pas trop au sérieux ?

Une fois que nous avons trouvé le type de confiance que nous voulons construire, nous pouvons appliquer les astuces suivantes.

Bouge avec confiance

self-confidence pose

Sais-tu qu’être assis d’une certaine façon juste quelques minutes avant un rendez-vous ou un entretien peut augmenter tes chances de succès ?

Cela à l’air fou, vrai ? C’est vraiment sérieux ! Juste en changeant ta posture, tu peux psychologiquement développer plus de confiance en quelques minutes. Tu ne me crois pas ? Ok, maintenant, utilise une posture où tu as l’air d’avoir une grande confiance en toi.

Tu te sens mieux ? Tu as l’impression de pouvoir faire tout ce que tu veux ?

C’est ça la communication non-verbale. C’est comment nous sommes debout, comment nous marchons, comment nous regardons. Une fois que tu as compris ces choses, tu peux « pirater » ton langage corporelle pour augmenter ta confiance en soi inconsciemment.

Il y a une vidéo de Amy Cuddy sur le sujet .

En ayant une posture de confiance avant d’entrer dans une situation tendu, tu vas inconsciemment ajuster ton cerveau pour répondre à la situation.

Voici des exemples de pose de « grande confiance en soi » que tu peux utiliser avant un événement où tu as besoin d’avoir plus de confiance en toi :

  • Les mains levés au-dessus de ta tête dans une pose de victoire

  • Les mains sur les hanches comme Superman ou Wonder Woman

  • Les jambes croisés et les mains derrière la tête

  • Assis de travers sur une chaise

Marquer la première impression

self-confidence move

Les interactions sociales peuvent-être un grand défi pour certaine personne. Même la personne qui donne l’impression d’avoir une grande confiance peut être nul dans les interactions sociales et attend que les autres personnes engagent la conversation.

Il y a 2 astuces importantes prouvés scientifiquement qui feront que tu as l’air d’avoir une grande confiance en toi :

Sourire – Les personnes vont répondre par l’émotion que tu projettes. Si tu projettes « je suis content et cool », ils vont vouloir aussi être content inconsciemment. Le meilleur truc à pour faire que ton cerveau sois content est de commencer un sourir. Ces étude A  et B  démontre ça. Sourire te rend plus heureux et améliore comment tu penses et comment tu te sens à propose de toi.

Regarder dans les yeux – C’est un défi pour la majorité des gens. Est-ce que marches en regardant par terre pour éviter de regarder les gens dans les yeux ? Ou si une personne te regarde dans les yeux, tu tournes la tête ? La plupart des gens font ça automatiquement et crie « Je ne me sens pas en sécurité ». Comme tu développe ta confiance, concentres-toi pour maintenir ton contact visuel.

Un article sur le contact visuel explique que des études  ont montré que les personne qui avaient un bon niveau de contact visuel (regarder dans les yeux) étaient perçu comme étant :

  • Plus dominant et puissant

  • Plus chaleureux et sympathique

  • Plus attrayant et sympathique

  • Plus qualifié et compétant

  • Plus digne de confiance, honnête et sincère

  • Plus confiant et émotionnellement stable

Si tu as un rendez-vous ou une conversation intense avec ton prof ou ton boss, maintenir le contact visuel est une démonstration de la confiance et du respect de soi.

Test ! Pendant que tu marches dans la rue, maintien un contact visuel avec un inconnu. Si l’inconnu te regarde, maintien le regard même si ton cerveau te dit le contraire et fait un sourire un court instant et continue ta route.

Dis-moi comment était le test et est-ce que tu as d’autres astuces pour construire ta confiance en toi ?

-Step

PS: Tu veux un programme d’entraînement gratuit ?  Clique ici