In understanding health and fitness, one must understand many things.  You should be knowledgeable about weight lifting and cardiovascular training;  You should have a decent grasp on health, anatomy, and nutrition; And it will help immensely to understand some basic principles of Kinesiology, which is the study of human movement.  We aren’t experts in this field, but we can help you with the basics, such as today’s topic:  Understanding the classification of a workout.

The first is to understand the Utility: Is it “Basic,” or “Auxiliary.”  A good way to look at this is, are you training complete, basic muscle group or are you training a group of muscles that supplement the other.  Example:  Bench Press works the entirety of your Sternal Pectoralis Major (Your chest), and also works your Clavicular Pectoralis Major (“Upper Pecs”), Triceps and Deltoids.  This is considered a perfect “Basic” workout.  On the flip side, the Incline Press targets your Clavicular Pectoralis Major, and also works your Sternal Pectoralis Major, Triceps, and Deltoids.  This is generally considered an auxiliary workout, as a supplemental muscle group is the target.  For the scientific definition:

A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises. Basic exercises tend to have more of the following characteristics:

• Gravity Dependent.
• Inclusion or shift of resistance through multiple muscle group throughout the range of motion.
• Natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion.

The scientific definition for an Auxiliary Workout is as follows:

An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle.

Next up in the classification is the “Mechanic” of the workout.  We have two options here, and it’s pretty straightforward.  A Compound Movement is one which involves two or more joint movements.  Examples include the Bench Press, Dead Lift, Squat, Bent Over Row, Military Press, etc.  The other mechanic is an “Isolation” workout.  An isolation workout is “an exercise that involves just one discernible joint movement.”  Examples include Bicep Curls, Wrist Curls, Dumbbell Fly, etc.

Now, you’ll notice that the examples given for the compound workouts are exercises that everyone talks about, and are also the exercises that determine your actual strength and physical prowess.  The reason for this is. . .  Well, that’s a whole post on it’s own.  Expect that soon!  All that you should know for now is that 90% of your workouts should be compound movements.

The last part to workout classification is the Force.

Not that “Force”. . .

The force of the movement is simple:  Push, or Pull.  Is the movement going away from, or toward the center of the body during the “Concentric Contraction”?  (An example of Concentric Contraction is when you push the barbell up during the Bench Press.)

We will continue to discuss Kinesiology over a few blog posts, but this is the start of it.  Tune in on Monday for our Special New Year post!

All quoted definitions are courtesy Exercise Prescription on the Net.  Star Wars is a registered trademark of Lucasfilm Ltd.

Filed under: Body Building, Fitness, Kinesiology 101 by DeVinePhysiques
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I work in a place that sells workout equipment and accessories.  For anyone who has ever seen the fitness department in a store and is knowledgeable in the ways of the body, it’s a good laugh!  There is so much stuff being sold that no one needs, and is full of inflated claims. . .  That is the start of this series:  “Stuff You Don’t Need.”  Today’s topic is. . .  Lifting Straps, a.k.a.  Wrist Straps.

What are these used for?  It’s for people who can’t get a proper grip on a bar and need some sort of assistance to complete the lift.  You’ll most often see this when used with Dead Lifts, as they require a supreme amount of forearm strength.  You’ll also see people use them for other workouts such as the Upright Row, and for some reason, the Lat Pull Down.

What is wrong with wrist straps?  Wrist straps are just like any other piece of unnecessary lifting equipment, and the problem with these items is that they handicap you.  By using the straps to grip for you, you are robbing your forearms of most of the work they have to do.  While this doesn’t seem like much a problem, when you look at the bigger picture, it is:  Your forearms are involved in most lifts in one way or another, and if you don’t allow them to develop with the rest of your body, you jeopardize all of your lifts.  In addition, this will cause your body’s different muscle groups to develop at different rates, which could lead to a disproportionate physique.  Finally, there’s something called “Lift Integrity,” which people often look at me strange for saying. . .  To maintain the integrity of a lift, you must use proper form, follow the standards for the lift, use little to no assistance, and the maximal load based on your goal.

What should I use instead of wrist straps!?  Your forearms.  And if you’re having a trouble with grip, develop stronger forearms.

At the end of the day, do as you will. . .  There’s a piece of equipment I use that is shunned by about half of the bodybuilding community, so in the end, it’s all up to you on how you want to treat your workouts–  I just chose to handicap myself as little as possible, and recommend you do the same.

Filed under: Body Building, Stuff You Don't Need by DeVinePhysiques
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I am constantly fielding questions at work about health, fitness, and nutrition–  The other day, while discussing these subjects, someone told me their workout routine.  I could immediately recognize the problems, and suggested they do the rookie workout, which is an unbelievably simple, full body workout that is the perfect place to start when it comes to workout programming.  The rookie workout is this:

Day 1

Squats 5 X 5 (Sets X Reps)
Bench Press 5 X 5
Bent Over Row 5 X 5
Ab Work (Can be anything effective.)
Chest Dips 3 X 12
Pull Ups / Chin Ups 3 X 8

Day 2

Dead Lift 1 X 5
Military Press 5 X 5
Front Squats 5 X 5
Ab Work
Chest Dips 3 X 12
Pull Ups / Chin Ups 3 X 8

Day 3

Squats 1 X 5
Bench Press 1 X 5
Bent Over Row 1 X 5
Ab Work
Chest Dips 3 X 12
Pull Ups / Chin Ups 3 X 8

It goes without saying that you must have at least a day of rest in between.  Anyway, regardless of your goals, if you’re struggling with a weight training routine, or are stuck doing a lot of isolation exercises, start here–  This will help you attain your goals regardless of what they are.

(Our longtime readers may recognize that my weight training routine is derived from day 1 of this workout.)

Filed under: Body Building, Fitness by DeVinePhysiques
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So, in my most recent post outlining my current plan, I forgot to discuss what my plan revolves around:  Cardiovascular training.  While I’m still doing weights three days a week, I’m also doing Cardio three days a week–  More specifically, I’m doing High Intensity Interval Training three days a week.

In the post about the basics, I discussed what HIIT and why it’s great, but here I’ll talk about the different things that I am currently doing.

Sprints – These are what I do most often, and what I hate most.  I will go on the treadmill and start with a warm up: 1 minute of walking at 3 MPH at an incline of “4.”  The next minute, I’m walking at 4 MPH at an incline of “10.”  For the next two minutes, I will walk at about 4.2 MPH at the “10” incline until I feel warmed up–  That’s when the fun begins.  For the remainder of my time on the treadmill, I vary between walking at speeds between 3 and 4 MPH, and sprinting at speeds between 7 and 9 MPH, all while adjusting the incline constantly.  Also, my ratio of walk to run is 1 minute : 1 minute (During the sprints, not the warm up).  I do a minimum of 32 minutes of sprints–  5 minute “warm up,” and a 2 minute “cool down.”

Stairs – I will go to the dreaded stair master and do battle.  Again, I do a warm up, and then after about three minutes of warm up, I start in with my most varied cardio workout.  Every minute I alternate between one of the following:  A gentle pace of “6;”  A pace of “4” while kicking my legs behind me with each step; A fast pace of “10;”  A pace of “9” while doing it sideways (30 seconds on the left, 30 to the right); a faster pace of “12;” or my maximum pace of “15.”  This is the workout the leaves me the most exhausted, but it is very, very effective.

Elliptical – In a similar fashion to stairs, I adjust the resistance of the elliptical every minute and do a 3:2 minute ratio of forward to backward movement.

The Run – This is very straightforward.  I go for a run to the local grocery store and back, which is a bit over 2 miles, and I periodically sprint for bursts at a time–  Typically while crossing streets, or between light poles.  At some point, I always stop at an intersection and sprint across a road until the light turns.  Then I do the next one, and the next, until I’ve done sprints across all four roads;  I then rest for about a minute, and continue my run home.  This is workout I do least often.

Home Workout – This is for my lazier days, or when I’m really strapped for time.  I will jump rope for 3 minutes, and then sprint from one end of my apartment complex to the other.  I will then rest for 30 seconds, and do it again.  After the second and fourth rounds, in addition to the sprints and rest, I will do some push ups.  I do this until I’ve been at it for 20 minutes, and then I’m done.

I make sure that I don’t do any one workout more than two cardio days in a row, as I don’t want my body to even consider settling into a habit.  During all of them, at some point the speed (or resistance) goes really low for a moment so that my heart rate can plummet.   I will then step it up to a crazy level immediately after to shock my system.  What do you do for HIIT?

Filed under: Body Building, Fitness by DeVinePhysiques
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Have you ever heard someone refer to a body type?  If not, I am sorry, because knowing your body type will help you identify various problems in your quest for goals.  To start, there are 3 somatypes (Body types):  Ectomorph, Mesomorph, and Endomorph.  These were developed as part of the theory of constitutional psychology by William Sheldon (Though the study of Body Types goes as far back as B.C.E.).  While those familiar with the theory may know that this study is generally considered “dated,” it is still widely referenced in the worlds of fitness and bodybuilding.  It’s worth noting that you can be a mixture of two types, but some believe that this can’t be–  That you can only be a “pure” type.  Moving on!  By reading about each type, you’ll be able to determine which you are.

An Ectomorph (Ecto, for short) is someone who possesses the following characteristics:

• Narrow Hips and Shoulders
• Thin Legs and Arms
• Very Little (To None) body fat
• Thin and Narrow Chest and Abdomen
• Small Bone and Joint Structure
• Ultra Fast Metabolism

Ectos are those people who are naturally cut, even though they have very little muscle.  It is incredibly difficult for them to gain weight as their metabolism moves so quickly.

A Mesomorph (Meso, for short) is someone who possesses the following characteristics:

• Large Head, Broad Shoulders and a Narrow Waist
• Gains Muscle Easily
• Gains Fat More Easily Than Ectos
• Very Little Body Fat
• Naturally Muscular Body

Mesos are the envy of almost everyone at the gym.  They are typically very cut, very muscular people who have to exert very little effort to gain weight, lose fat, and stay within those goals. Mesos are considered genetically gifted as their body is naturally wired to be very lean and muscular.

On a tangent. . .  There’s a bit of advice that bodybuilders will often remind many people of:  “Never ask for advice from the really cut guy at the gym.” Chances are, he’s a mesomorph who has to work only 1/10th as hard as you to see more results than you.

An Endomorph (Endo, for short) is someone who possesses the following characteristics:

• Wide Hips and Narrow Shoulders
• Wide Bone Structure
• Slow Metabolism
• Gains Muscle and Fat Very Easily
• Difficult to Lose Fat
• Soft and Round Body
• Often Possess Slim Ankles and Wrists

An Endo is someone who has a very difficult time losing weight, and typically, is naturally overweight. While they have plenty of muscle naturally, they also have a lot of fat naturally, which hides this fact.

You can also be a mixture, but there are only two of these mixed types possible:  Ecto-Mesomorph, and Endo-Mesomorph.

Now, keep in mind that this is the very small role that genetics plays in this.  While you can’t change your type, anyone can change their appearance. . .   Knowing your body type just tells you whether or not you’ll have a difficult time or not.

Based on the information, I’m a Meso-Endomorph (Almost exclusively Endo), and Alissa is an Endomorph. . .  What are you?

Here is a great article on how to tailor your nutrition and workout plan to your body type.  This will also be put in the “Links” section.

Filed under: Fitness, Health by DeVinePhysiques
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