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Helpful Insight & Leverage . . .
Performance Fitness Institute
November 2007
10/15/07: How Do I Get The Muscle Definition I Want?
Often you may see others with defined triceps, solid legs, well-formed glutes, or powerful looking shoulders. You are aware of the effort it takes to achieve such a look but perhaps you are perplexed that you don't have them. You know you try hard, put in the hours, and you follow some sort of weekly routine. But at the end of the day, you are still seeing others with the look you feel you should have.
Through my experience, I have found in most cases (with dedicated people) their lack of results was not based upon effort or frequency but rather, knowledge and education. It is often the difference between what you need to do (action) versus HOW you need to do it (method).
The "How" explains the mechanics (posture) to accomplish the task and the "How" produces the building steps (program) needed to recruit targeted muscle.
First of all, don't do what everyone else it doing. Remember we are all individuals. You know the saying, "different strokes for different folks". Second, learn about muscle movement and building and how it relates to muscle definition. In short, learn how to get defined and the amazing look you want...without the bulk.
The First Answer is a combination of education, endurance fitness training, reps, and tempo (speed).
Education: Muscles become leaner and stronger by continuous use. They adapt to the stresses placed upon them. Muscles become "action-packed" through repeated action and correct posture.
Endurance is simply having the where-with-all to out last. Muscle endurance is also the ability to place a constant force on selected muscles for an extended period of time with minimum fatigue. What does this produce? Endurance produces the ability to recruit more muscles (fibers) within a smaller area. So guess what this means? Yes that's right: Defined and beautiful triceps.
In order to create endurance it is important to place repeated long term stresses on your muscles. In the case of your triceps, cable extensions are a great way to start. Begin with a higher number. 15- 20 repetitions per group repeated five times with a 30 second rest between each group. Over time this will produce the endurance stresses on your triceps to form a muscle that says, "Here I am!"
Tempo also plays an important roll. Your speed in the above example should be 3-1-2. Three seconds extending your arm downward, one second hold, and two seconds bending your elbow and raising your hands upward. This tempo assures your triceps are constantly engaged. Additionally, the 3-1-2 tempo puts constant forces and stresses on the triceps. The constant triceps usage will signal the brain to fire up more muscles in the specific area to help the targeted triceps. Additional muscle parts (muscle fibers) very close to the ones already being used will activated and help. What you will have is a more concentrated muscle being formed. And yes you triceps will be more visible, sharper, pronounced, and stronger.
11/05/07: Kids & Fitness: What's Important and What's Not.
When introducing kids to fitness it is important to not loose your bearing of what is really important and where your direction is pointed. As easily as a teenager can become interested in fitness, they can just as easily become disenchanted.
Introduction to fitness for kids or continuing a teenager on a higher and more structured fitness program should be tailored for the individual. Its' programming should be fun yet learnable, progressive yet attainable, driven yet passionate, and self-determined yet responsible.
All too often I have seen kids and teenagers who are actually interested in fitness and sport and show maturity and determination only to loose total interest and will. Most often this is caused by an over eager parent or coach.
On the positive side I have seen kids and teenagers who otherwise did not like fitness or sport to become so excited and enthusiastic that they learn, progress, and surprise those around them ... Just ask PFI clients Frank & Ryan.
So remember, don't worry so much about today or tomorrow. Just get them interested and progress them through a program that is for them. Don't focus on short term Olympic goals but rather worry about long term sustainable success.
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