Machine Trunk Rotation

machine trunk rotation abs

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Attention

Torso’s rotation in the machine are proscribed for people suffering from lower back or having already had a herniated disc, as they might aggravate or reappear this lumbar pathology.

machine trunk rotation abs

Standing on the turntable with your hands on the handles :

  • Rotate your pelvis from one side to the other, keeping your shoulders fixed and controlling the rotation. Your knees are slightly bent to avoid the risk of ligament stretching.

This exercise works mainly external and internal obliques and a little less rectus abdominis. Sets with high reps give better results.

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-Steph

Seated Machine Hip Abductions

seated machine hip abductions

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

seated machine hip abductions

Sitting on the machine :

  • Force your legs apart as far as possible

When the machine’s seat is inclined, it’s gluteus medius that works. When the machine’s seat is slightly inclined or vertical, it’s the upper part of the gluteus maximus that works. The ideal is to vary the torso’s inclinaison in the same set.

Example

10 reps with your back glued on the machine’s seat and 10 reps with your torso leaning forward.

seated machine hip abductions variations torso forward

This exercise is excellent for women because it tone the upper part of the hip. It gives the buttocks a rounded appearance, making the waist look slimmer.

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-Steph

Cable Hip Abductions

Cable Hip Abductions anatomy

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

Cable Hip Abductions

Standing on one leg. Your other leg attached a low pulley to your ankle and your opposite hand placed on the machine to stabilize your body :

  • Raise your leg as high as possible

This exercise works mainly gluteus medius and gluteus minimus placed in more depth. For a better efficiency, it’s advisable to do set with high reps until the sensation of burns.

gluteal msucles insertions anatomy

Abductions anatomy

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

-Steph

Bridge

bridge anatomy

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

bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise mainly works hamstrings and gluteus maximus.

This movement is to be done with sets of high reps because the goal is to feel the contraction at the end of every repetition.

Note

Easy and effective, this exercise is very popular in aerobics classes.

Variant

Bench bridge :

bench bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your thighs vertical and your feet on the bench :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise works gluteus maximus and especially hamstrings because hamstrings works more here than bridge on the floor.

This movement is to be done slowly, the main thing is to feel the muscles contraction. Sets of 10 to 15 reps give better results.

With calves on the bench, you’ll work even more intensely your harmstings with gastrocnemius muscles.

You can also do this movement with a small amplitude without touch your buttocks on the floor and looking for the burning sensation.

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

-Steph

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

The Reasons For An Asymmetric Body (Part 1)

asymmetircal body

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

When I look in the mirror, I see that my right biceps is bigger than my left biceps. And I also see that my left calf is bigger than my right calf. I think you too, you have weak points and an asymmetrical body like me.

I tried several technique to clear the weak point of my left biceps by doing more reps or lifting heavier with my left arm. But it didn’t work as I thought and I realized that there were even more factors that caused my asymmetrical body.

You have to know that there are real weak points and false weak points. And yes, there are 2 type of weak points.

Past sports

sports

These are the sports that you have done regularly before you train seriously at the gym. For exemple, I played soccer for 2-3 years so I developed a lot of my legs and calves. I have been doing karate, kung-fu and taekwondo for years (I have more than 15 years of martial art) so I developed a lot my back, my arms, chest and my abs. My past sports allows me to develop all these muscles (calves, legs, back, arms, chest and abs) even more easily.

Now I’m going to tell you about the difference between a real weak points and a false weak points. In my case, I have nice abs, nice, chest. My arms are correct (I have one arm bigger that the other) and my legs are correct (I have one leg bigger than the other).

For example, a soccer player or a cyclist will use his/her legs and calves more often. A boxer will use his/her arms, back and abs more often. This shows that the past sports is important in muscle development because people developed more rapidly the upper body’s muscles rather the lower body muscles or the reverse.

So don’t worry because absolutely everyone has an asymmetric body (if you know a person who has a 100 % symmetrical body, attention, it’s a robot).

Genetic

genetic

It’s the moment to go to the higher level. Now, you understood that there are people who can easily develop the upper body’s muscles rather that the lower body’s muscles or the reverse. In both case, there is the same problem : an asymmetry.

We’re human beings, we are not perfect and that is normal. Professional bodybuilders also have an asymmetric body like you. It’s for everyone like that. When we look at the mirror, we have a more developed part than the other.

Here are the causes.

Bone

bone

Because of your bones, there is one side of you body that can lift easily heavier weights that the other. So the side muscles that can lift easily heavier develop faster.

A) clavicle length

We all have a longer clavicle than the other. Take you time, check the length of your clavicles, you will be surprised. When the clavicle is longer, this affects the leverage when you lift weights. This means that it boost your strength and your muscular growth.

But, there is a solution to avoid that there is a big difference between the 2 sides. It’s learning to isolate and feel your muscle. I use a technique called « magic touch ». Before doing a set, I touch with my fingers the muscle that I have to work. This allows me to be focus and stay focus on muscle sensations. This is to create the connection between my brain and my muscle.

This is why it’s important to take light weights to learn how to perform a movement to learn the muscles sensations. For example, bench press. There are people who use too much shoulders when the arms are straight. Bench press is an exercice to work mainly chest and not shoulders. So pay attention to your muscles sensation when you to an exercise and adjust.

B) Short and long muscles

This is really a genetic case. There are people with short muscles or long muscle. Take as an example a short biceps and a long biceps.

A short biceps responds slowly to training because the muscles is less close to insertion with the joint.

A long biceps respond quickly to the training because the muscle is closer to insertion with the joint.

As you can see, there are some similarities with the clavicle’s length. When the muscle is long, it’s easier to develop the muscle.

This is something you can’t change and doing an operation to lengthen your muscle is useless. It’s your genetics that decides whether your muscles are short or long.

dorian yates

Wait, it’s not over yet, there’s still plenty of other things in the genetics that influence muscle development. In your training, you can use several techniques to stimulate your muscle fibers like « High Intensity Training » . Dorian Yates (6x Mr. Olympia), used this technique during his career as a professional bodybuilder. This technique stimulates muscle fibers even more that hypertrophy .

There is also nerve genetics. It’s the ability to isolate and feel the muscle you’re working on. It’s an ability that improves only with experience and time.

Here is the end of the Part 1. The Part 2 comes soon.

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

-Steph

Become Antifragile

fragile

I read a Nerd Fitness article  and there is good stuff.

There is a interesting book « Antifragile : Things that Gain From Disorder » of Naseem Taleb.

The concept is to rebuilt our body and our environment to become antifragile, getting stronger and more resilient as more chaos is introduced.

Do you want be strong like your movie’s hero or your comic’s hero ? Read the next !

Antifragile

antifragile

In all domains in life, there is 3 types :

  • Fragile

    This object must be handled with care. This object could break if there is a variation in handling. This object must be out of danger to survive.

  • Solid

    This object doesn’t need to be handled with care. This object can be throw or hit, it will not change. It’s well built and resistant. If it breaks, it will be rebuilt exactly in the same way.

  • Antifragile

    This object doesn’t handled it wiht care ! This object can be throw, broke, throw in chaos, it becomes stronger. It’s like Hydra’s myth, you cut a head and two heads apprears. In fact, an antifragile object become weak when it handled with care.

Did you believed like me that human being was a « fragile » type ?

Nature like chaos and use it to make corrections and make change to survive like an ecosystem. Disasters, climat changes and others elements erase « fragile » members of a species. Stronger and antifragile members of a species survive.

The good new is we can become antifragile. Look :

  • When you take something heavy, your joints, muscle and bone rebuild themselves to become stronger in cas where there would be more chaos. This is the basis, if we don’t do physical activity, our muscles and bones can atrophy and weaken.

  • When we have a disease in our body at a certain dose, our body built a resistance et become stronger against it.

  • When we’re children, we learn than pans on the stove are hot, animals bite and life is difficult. We learn all these little pieces of chaos to prepare us to survive when we become adult.

Because we’re antifragile creature, we need chaos and failure in our life or we will die.

Do you remember how are humain being is the move « Wall-E » ? Humain beings are without muscles and are unable to take care of themselves. Don’t get out of you comfort zone and you become like them (and like my father) !

Antifragile body

antifragile body

If we want be ready to survive in the unknown, we need to constently get out of our comfort zone, challenges and chaos in our body.

In summary, it’s :

  • Enough chaos to force our body to rebuilt itself to become stronger.

  • Chaos in a specific amount of intensity

  • Enough time to our body to recover after chaos (training)

If you walk the same distance with the same speed every day, your heart will adapt to use less energy to do this until there is too much chaos like a very stress day at school/work.

When you feel this distance is easy, walk faster or another challenge. Transform your heart to become stronger and more resilient to manage some chaos more powerful.

There is another way to put chaos in your body, training :

  • if you do a deadlift at 90kg (200lbs) a time, your body is forcing to adapt in different way to lift 68kg (160lbs) several times (reps).

    By forcing your body to adapt to lift heavy weight, your bones, your nervous system, joints and muscles need to adapt to become more antifragile to lift weight heavier. Talibe say we must force our body to adapt to the maximum level of chaos (heavy weight training) to go beyond our limit differently than medium weight or sets with a lot of reps.

Antifragile diet

healthy food

The construction of an antifragile body can be totally destroyed by an « fragile » nutrition like fast foods (Nutrisystem, microwave meals, etc ).

To have an antifragile diet, we need to learn to cook ourselves and don’t be afraid to try new ingredients. Cook isn’t a thing we have to afraid or to be ashamed, it’s something good and important to have a good health. Embrace it. There is a lot of healty meals on internet, it ‘s cool.

Chaos in your diet ? Eat more meals training days and skip a meal non-training days. Don’t become a maniac to count calories or to have the perfect number of hours between meals. As long as you eat 4-6 meals per day, it’s ok.

You want to the next level : grow your food. If you can grow vegetables and raise animals, it’s great my friends. Some resources here  and there .

Here are the basics to build an antifragile body prepared to any amount of chaos and a nutritional strategy to have the energy needed to cross each chaos.

What is your first step to become antifragile ?

-Steph

P.S. Do you want a free training program ? Click here