meditate-5 min 2 x a day
write-
sell
organize
play guitar
complete cs50
drawing
Wednesday, December 31, 2014
Thursday, December 18, 2014
Proficient Writing in 2015 Among Other Goals
New Years has been the most important Holiday event for me along with Lent(Catholic period before Easter for sacrifice). In 1995 on New Years day I resolved to commit fully to bodybuilding. It was the proudest endeavor of my life. The reason? "Putting muscle on is the hardest job on the world." Tony, my Tongan co worker at Alamo Rent a Car. He said this to me in 1990, it wasnt until 1995 that I was able to apply it. The moment he said it though, I knew it was true. I had been toiling away following a "guaranteed " routine only to be burnt out by the end of the month. Off and on this went with no consistency. For some reason in '95 I embraced the hardest job in the world approach, went from 175 to 220 and never looked back.
The connection between the above paragraph and the title is this: in 2015 i will approach my writing like i did my bodybuilding in '95. That is all, im drunk on 2 glasses of Narwale by sierra nevada
This update is in October 2017, almost three years after this post.....killing it! Just found this scrolling my blog for content for my FIRST PUBLISHED BOOK! Write down your goals and mutahfukn follow through!!
The connection between the above paragraph and the title is this: in 2015 i will approach my writing like i did my bodybuilding in '95. That is all, im drunk on 2 glasses of Narwale by sierra nevada
This update is in October 2017, almost three years after this post.....killing it! Just found this scrolling my blog for content for my FIRST PUBLISHED BOOK! Write down your goals and mutahfukn follow through!!
Monday, May 5, 2014
Online Education Is The Shit!!
Greetings reader,
I have been away for a while, but for the good of the blog. If you have read this blog, you might know that I have the best program for adding muscle on the planet, yes I have checked. I've come to realize that in order to be taken seriously I need to be able to explain what is happening on a molecular level. This training is so simple and efficient that it needs to be shared with the world. Fuck just training a bunch of bodybuilders and athletes, I want this to be applied in college textbooks, military-law enforcement, diseases and pathologies that cause catabolism, hospital/ bedrest recovery, atrophy and last but not least NASA or the presently dominant Russian space agency. I could help both agencies immediately.
I think the severity and seriousness if muscle atrophy on long term space missions warrants space and resources for a small "gym" or workout station on board long term missions. The right machines and program(mine) will slow down, if not negate, the atrophy due to zero gravity. Anyway I am really off topic...
I decided to go online for first basic physiology and some computer science to learn the basics of web design and programming for business purposes. By chance on Facebook I came across a post from my old high school. Free Online Courses From Major Universities! By chance I checked on the same week the classes started:
CS50 from Harvard University- great class and professor. I have virtually no background so its challenging as fuck. I have already developed a program that estimates and analyzes bodyfat percentage and progress. Needless to say I will continue on in my computer studies. Oh yea, I'm on week 2! Google Edx to find
Intro to Human Physiology, Duke University- I consider myself a professional, top of my field. I consider myself one of the more knowledgeable trainers around. So when the chapter on muscle came up I took the test first without even watching lecture... 3 out of 12! Humbling, so that's where Ive been, I have finished physiology and have started a chemistry/ biology crossover out of Kyoto University in Japan. Amazing and understandable crossover.
Ill keep you informed and try to finish the workout sections of the blog soon
I have been away for a while, but for the good of the blog. If you have read this blog, you might know that I have the best program for adding muscle on the planet, yes I have checked. I've come to realize that in order to be taken seriously I need to be able to explain what is happening on a molecular level. This training is so simple and efficient that it needs to be shared with the world. Fuck just training a bunch of bodybuilders and athletes, I want this to be applied in college textbooks, military-law enforcement, diseases and pathologies that cause catabolism, hospital/ bedrest recovery, atrophy and last but not least NASA or the presently dominant Russian space agency. I could help both agencies immediately.
I think the severity and seriousness if muscle atrophy on long term space missions warrants space and resources for a small "gym" or workout station on board long term missions. The right machines and program(mine) will slow down, if not negate, the atrophy due to zero gravity. Anyway I am really off topic...
I decided to go online for first basic physiology and some computer science to learn the basics of web design and programming for business purposes. By chance on Facebook I came across a post from my old high school. Free Online Courses From Major Universities! By chance I checked on the same week the classes started:
CS50 from Harvard University- great class and professor. I have virtually no background so its challenging as fuck. I have already developed a program that estimates and analyzes bodyfat percentage and progress. Needless to say I will continue on in my computer studies. Oh yea, I'm on week 2! Google Edx to find
Intro to Human Physiology, Duke University- I consider myself a professional, top of my field. I consider myself one of the more knowledgeable trainers around. So when the chapter on muscle came up I took the test first without even watching lecture... 3 out of 12! Humbling, so that's where Ive been, I have finished physiology and have started a chemistry/ biology crossover out of Kyoto University in Japan. Amazing and understandable crossover.
Ill keep you informed and try to finish the workout sections of the blog soon
Tuesday, January 21, 2014
Chest Training A to Z (Pectoralis Major)
THE CHEST
Pectoralis major- The pectoralis major has four actions which are primarily responsible for movement of the shoulder joint. The first action is flexion of the humerus. Secondly, it adducts the humerus. Thirdly, it rotates the humerus medially, as occurs when arm-wrestling. The pectoralis major is also responsible for keeping the arm attached to the trunk of the body.
For bodybuilding its best to think of the pecs having two different parts which are responsible for different actions. The clavicular part is close to the deltoid and contributes to flexion, horizontal adduction, and inward rotation of the humerus. This area is targeted with incline bench movements.
The sternocostal part is antagonistic to the clavicular part contributing to downward and forward movement of the arm and inward rotation when accompanied by adduction. Such as decline presses and dips. The sternal fibers can also contribute to extension, but not beyond anatomical position.*Wikipedia-partial
So for full development of pectorals attention must be paid to all angles of resistance. Bench press with barbell does not begin to cover the entire chest from clavicle to sternum and puts excessive stress on the shoulder joints. therefore it is usually omitted in this program.
Portions of the above are taken from Wikipedia, which is similar to anatomical descriptions in textbooks. What these definitions fail to tell you is that torso position, path of motion, range of motion and scapular position have a great impact on the efficiency of any chest exercise. Follow the below guidelines and also see video explanation here
WATCH THIS VIDEO!
http://youtu.be/hmgXWHZeS-8
CHEST PRESS- incline, decline, flat, dumbells, barbells this is the base of a solid chest workout. Beginners can also use pushups, bands cables and machines and still get results. To maximize the workouts obey they following procedures for body alignment and rep range
1. retract scapula- bring shoulder blades together , following this action the chest will rise. A good cue is to think chest high shoulders back.. This is the proper form, there is a tendency to round the shoulders near exhaustion so pay attention to this.
2. Keep chest high- Related to the scapular retraction, it puts the pectorals in position for maximum contraction and the shoulders in the right position to avoid excess stress.
3. Keep abs and core tight by drawing them in.
(The above guidelines go for every upper body exercise. It puts the spine in an ideal position to generate force and prevent injury.)
4. Find optimum range. There is a certain point when lowering the weight on a chest press, where the pectorals lose leverage and the resistance accelerates down. This is clearly visible when you see bench pressers repping to the chest. Stop the repetion just above this point to maintain tension on the pectorals.
5. Keep wrists straight. In beginners you will see the wrist break, the palms end up facing up, and the stress is shifted to the wrist instead of lining up with the forearm.
6 weight is pressed from a position starting somewhere between the just below the lower pec and the neck. Strongest position is somewhere in between.
Knowing how to establish a mind muscle connection is crucial, compare the feeling of the pecs between a regular bench press and a dumbbell press using the techniques above. It should be immediateky apparent the techniques above will produce better results. Look for and feel the "pump". The EMG perspective: We can use science, along with empirical evidence to choose the best possible exercises for blasting the pecs. The following charts are derived from various emg studies, there are a few discrepancies but the consensus of the top exercises is the same. The charts and lists are also great if you are a bodybuilder trying to emphasize upper or lower pecs also. The following chart also shows tri involvement, which should be minimal in isolation exercises.
According to above charts here the best choices of the respective bodyparts:
Upper Pec
Mean Mid Pulley Crossover, Band Push Up, JC Band Press
Peak DB Incline Press, Guillotine Press, JC Band Press
Mid Pec
Mean DB Bench Press, Floor Press, Fly
Peak Guillotine Press, DB Bench Press, Fly
Lower Pec
Mean Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak Guillotine Press, Fly, Weighted Dip
Another study published the following exercises for overall pec development:
* Decline dumbbell bench press - 93%
* Incline dumbbell press - 91%
* Decline bench press - 89%
* Flat dumbbell bench press - 87%
* Flat barbell bench press - 85%
Either study shows that the most popular exercise for chest, bench, doesn't crack top 5. Based on these studies choose use template below to design your chest workout. You should see weekly progress in strength and mass if you are eating and recovering right.
THE WORKOUTS
The following guidelines are the basis of the systems workouts.
Exercise 1- heavy compound movement 2-3 warm up sets, than 1 set low reps to failure.
Warm ups are should be in the following rep ranges 40-100, 20-30, 15-20 with last rep being relatively easy to complete.
Exercise 2- heavy compound movement 1 set to failure
Exercise 3- heavy compound exercise to failure.
Once a rep range of 5-8 reps in good form are achieved increase weight next workout.
Exercise 4- isolation exercise immediately followed by exercise 5
Exercise 5- heavy compound, endurance or plyometric movement
Yes only 5 total exercises, you can add a few extra machine or isolation exercises in the end if you don't feel satisfied. But if you work with the right weight, form and intensity 5 exercises will be more than sufficient. GOOD LUCK!
Pectoralis major- The pectoralis major has four actions which are primarily responsible for movement of the shoulder joint. The first action is flexion of the humerus. Secondly, it adducts the humerus. Thirdly, it rotates the humerus medially, as occurs when arm-wrestling. The pectoralis major is also responsible for keeping the arm attached to the trunk of the body.
For bodybuilding its best to think of the pecs having two different parts which are responsible for different actions. The clavicular part is close to the deltoid and contributes to flexion, horizontal adduction, and inward rotation of the humerus. This area is targeted with incline bench movements.
The sternocostal part is antagonistic to the clavicular part contributing to downward and forward movement of the arm and inward rotation when accompanied by adduction. Such as decline presses and dips. The sternal fibers can also contribute to extension, but not beyond anatomical position.*Wikipedia-partial
So for full development of pectorals attention must be paid to all angles of resistance. Bench press with barbell does not begin to cover the entire chest from clavicle to sternum and puts excessive stress on the shoulder joints. therefore it is usually omitted in this program.
Portions of the above are taken from Wikipedia, which is similar to anatomical descriptions in textbooks. What these definitions fail to tell you is that torso position, path of motion, range of motion and scapular position have a great impact on the efficiency of any chest exercise. Follow the below guidelines and also see video explanation here
WATCH THIS VIDEO!
http://youtu.be/hmgXWHZeS-8
CHEST PRESS- incline, decline, flat, dumbells, barbells this is the base of a solid chest workout. Beginners can also use pushups, bands cables and machines and still get results. To maximize the workouts obey they following procedures for body alignment and rep range
2. Keep chest high- Related to the scapular retraction, it puts the pectorals in position for maximum contraction and the shoulders in the right position to avoid excess stress.
3. Keep abs and core tight by drawing them in.
(The above guidelines go for every upper body exercise. It puts the spine in an ideal position to generate force and prevent injury.)
4. Find optimum range. There is a certain point when lowering the weight on a chest press, where the pectorals lose leverage and the resistance accelerates down. This is clearly visible when you see bench pressers repping to the chest. Stop the repetion just above this point to maintain tension on the pectorals.
5. Keep wrists straight. In beginners you will see the wrist break, the palms end up facing up, and the stress is shifted to the wrist instead of lining up with the forearm.
6 weight is pressed from a position starting somewhere between the just below the lower pec and the neck. Strongest position is somewhere in between.
Knowing how to establish a mind muscle connection is crucial, compare the feeling of the pecs between a regular bench press and a dumbbell press using the techniques above. It should be immediateky apparent the techniques above will produce better results. Look for and feel the "pump".
| Exercise | Upper Pec | Mid Pec | Lower Pec | Tri longhead |
| 135 lb Bench Press |
53.8 111.0 |
69.5 157.0 |
42.0 82.7 |
14.3 51.2 |
| 225 lb Bench Press |
125.0 230.0 |
181.0 408.0 |
116.0 347.0 |
47.8 109.0 |
| 275 lb Bench Press |
109.0 198.0 |
177.0 288.0 |
130.0 345.0 |
73.5 153.0 |
| 135 lb Incline Press |
87.1 157.0 |
68.3 197.0 |
25.3 60.2 |
18.9 42.7 |
| 225 lb Incline Press |
135.0 222.0 |
133.0 374.0 |
69.4 249.0 |
48.7 84.0 |
| 245 lb Incline Press |
130.0 261.0 |
156.0 422.0 |
89.4 337.0 |
55.8 109.0 |
| 100 lb DB Bench Press |
122.0 192.0 |
204.0 451.0 |
88.1 252.0 |
43.7 128.0 |
| 90 lb DB Incline Press |
128.0 310.0 |
124.0 286.0 |
59.0 172.0 |
35.5 98.9 |
| BW Dip |
73.7 164.0 |
105.0 234.0 |
124.0 266.0 |
73.9 150.0 |
| 115 lb Dip |
140.0 232.0 |
192.0 332.0 |
214.0 418.0 |
124.0 217.0 |
| 225 lb Close Grip Press |
106.0 211.0 |
137.0 229.0 |
77.5 217.0 |
52.6 107.0 |
| 225 lb Wide Grip Guillotine Press |
114.0 302.0 |
176.0 511.0 |
169.0 502.0 |
61.9 142.0 |
| 225 lb Floor Press |
106.0 197.0 |
148.0 248.0 |
121.0 255.0 |
52.2 112.0 |
| 275 lb Floor Press |
132.0 265.0 |
197.0 356.0 |
154.0 347.0 |
64.8 170.0 |
| 50 lb Fly |
116.0 226.0 |
165.0 354.0 |
150.0 387.0 |
13.2 26.1 |
| 60 lb Fly |
133.0 231.0 |
195.0 493.0 |
160.0 450.0 |
14.9 31.3 |
| 50 lb Incline Fly |
125.0 249.0 |
135.0 344.0 |
77.3 257.0 |
12.6 20.0 |
| 100 lb High Pulley Crossover |
107.0 201.0 |
168.0 311.0 |
153.0 397.0 |
9.6 19.1 |
| 100 lb Mid Pulley Crossover |
154.0 252.0 |
154.0 271.0 |
124.0 251.0 |
11.5 23.1 |
| 100 lb Low Pulley Crossover |
135.0 233.0 |
78.6 249.0 |
36.9 74.8 |
20.2 77.2 |
| BW Push Up |
109.0 204.0 |
124.0 252.0 |
101.0 194.0 |
24.0 38.7 |
| BW CG Push Up |
103.0 188.0 |
118.0 188.0 |
70.7 119.0 |
22.9 43.2 |
| BW Elevated Push Up |
96.6 156.0 |
102.0 232.0 |
52.7 167.0 |
24.0 46.6 |
| BW Blast Strap Push Up |
113.0 206.0 |
166.0 363.0 |
177.0 352.0 |
35.3 107.0 |
| Purple Band Push Up |
115.0 168.0 |
125.0 294.0 |
113.0 217.0 |
51.8 78.7 |
| Green Band Push Up |
151.0 239.0 |
162.0 268.0 |
121.0 238.0 |
59.3 125.0 |
| 100 lb DB Pullover |
55.7 119.0 |
88.6 186.0 |
53.8 164.0 |
66.9 153.0 |
| JC Band Press |
143.0 272.0 |
45.7 91.0 |
53.0 127.0 |
21.0 52.6 |
Upper Pec
Mean Mid Pulley Crossover, Band Push Up, JC Band Press
Peak DB Incline Press, Guillotine Press, JC Band Press
Mid Pec
Mean DB Bench Press, Floor Press, Fly
Peak Guillotine Press, DB Bench Press, Fly
Lower Pec
Mean Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak Guillotine Press, Fly, Weighted Dip
Another study published the following exercises for overall pec development:
* Decline dumbbell bench press - 93%
* Incline dumbbell press - 91%
* Decline bench press - 89%
* Flat dumbbell bench press - 87%
* Flat barbell bench press - 85%
Either study shows that the most popular exercise for chest, bench, doesn't crack top 5. Based on these studies choose use template below to design your chest workout. You should see weekly progress in strength and mass if you are eating and recovering right.
THE WORKOUTS
The following guidelines are the basis of the systems workouts.
Exercise 1- heavy compound movement 2-3 warm up sets, than 1 set low reps to failure.
Warm ups are should be in the following rep ranges 40-100, 20-30, 15-20 with last rep being relatively easy to complete.
Exercise 2- heavy compound movement 1 set to failure
Exercise 3- heavy compound exercise to failure.
Once a rep range of 5-8 reps in good form are achieved increase weight next workout.
Exercise 4- isolation exercise immediately followed by exercise 5
Exercise 5- heavy compound, endurance or plyometric movement
Yes only 5 total exercises, you can add a few extra machine or isolation exercises in the end if you don't feel satisfied. But if you work with the right weight, form and intensity 5 exercises will be more than sufficient. GOOD LUCK!
Tuesday, January 7, 2014
Bodybuilding 2014 Partake With Us and Grow
Its January 7th, beginning my Resolution to write one page per day of book on hypertrophy. I will be posting excerpts of the book here, if you follow it you will grow. It is the the most efficient program on the planet for adding muscle and strength. Will also post videos and statistics of myself and clients as we go through 2014 to prove the effectiveness of this journey.
I am offering my three readers free online coaching and training, if interested send me message and we will get started with correspondence.
Lankfordicsp@gmail.com
The first thing to do is make a checklist which can be found on this blogpage, Supply Checklist for Advanced Bodybuilding.
Next determine how many days a week realistically training will be done, then design training split.
The first bodypart I will be going over in detail will be the pectoralis major, pecs, chest whatever you'd like to call it. You will not find a more thorough example of chest training anywhere.
I am offering my three readers free online coaching and training, if interested send me message and we will get started with correspondence.
Lankfordicsp@gmail.com
The first thing to do is make a checklist which can be found on this blogpage, Supply Checklist for Advanced Bodybuilding.
Next determine how many days a week realistically training will be done, then design training split.
The first bodypart I will be going over in detail will be the pectoralis major, pecs, chest whatever you'd like to call it. You will not find a more thorough example of chest training anywhere.
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