48" Dumbell Rack w/ Hex Dumbells

!±8±48" Dumbell Rack w/ Hex Dumbells

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Post Date : Dec 25, 2011 21:32:49
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Sarcopenia: As We Age Muscle Loss Occurs

!±8± Sarcopenia: As We Age Muscle Loss Occurs

In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.

How does this translate to the human body? We are losing muscle mass, and that muscle mass is being replaced by fat cells. Typically an individual wonders why they develop a "pouch" gut, or why their thighs or buttocks are becoming larger. We realize we are not gaining muscle mass in these areas, but losing muscle mass and fat cells are gaining in size. Most people can envision this process occurring in their body from the age of 30 on.

Inactive people normally have the most servere atrophy (loss of muscle mass), but active people also may experience atrophy of the muscle. The greatest loss is experienced with the fast twitch (FT) versus the slow twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements (weight lifting) while the ST are employed for activities such as running, dancing, biking, etc.

With aging and inactivity, the most atrophy is seen in the fast twitch (FT) fibers which are recruited during high-intensity, anaerobic movements. Although sarcopenia is mostly seen in physically inactive individuals, it is also evident in individuals who remain physically active throughout their lives. Present finding suggests that physical inactivity is not the only contributing factor to sarcopenia. Current research is finding that the development of sarcopenia is a multifactor process. Many factors, including physical inactivity, motor-unit remodeling, decreased hormone levels, and decreased protein synthesis, may all contribute to sarcopenia. Fortunately, sarcopenia is partly reversible with appropriate exercise interventions.

The purpose of this article is to focus on Sarcopenia and the importance of resistance training in preventing it and reversing its effect. The other important aspect is the decrease of hormones and the reduction of protein synthesis to build and maintain muscle mass. These are also an effect of the aging process that few people are aware of.

What causes Sarcopenia?

The aging process Physical inactivity Reduction of hormone production in the human body as we age i. Testosterone - ii. Human growth hormone Decrease of protein synthesis ability within the human body as we age Female estrogen levels may also play a role in the development of sarcopenia during and after menopause. This topic has limited research, but it does appear that many females develop a "pouch" after menopause.I believe it is important to mention hormones and protein uptake, but I would like to keep the focus of this article on Sarcopenia. I will cover hormones and protein uptake for another article. Why is resistance or weight training mentioned so often with weight loss? We know weight training is considered anaerobic - The term anaerobic is defined as "without oxygen." Anaerobic exercise uses muscles at high levels of intensity and a high rate of work for a short time period. Anaerobic exercise (weight training) helps us increase our muscle strength and therefore increases muscle size. If your strength increases, then muscle cell must increase in size.

If we go back to where this article started... Sarcopenia can be stopped and reversed with proper weight training. Moreover the muscle mass we are creating is also known as lean body mass. For every 10 pounds of lean body mass we carry on our bodies, 500 calories per day is consumed to maintain that body mass.

Yes, you may burn more calories by running or walking, but these activities will not increase muscle mass as weight training does.

If you consider weight training as curling 2 or 3 pound dumbbells as you watch TV, you should consult with a local weight lifting trainer or join a health club. These individuals or organizations will help you reach your goals in a safe and knowledgeable manner. It is extremely important that you learn the proper techniques and lifting form(s). Proper training will insure results, safety and help prevent unnecessary injuries.

Just Do It!

Sarcopenia: As We Age Muscle Loss Occurs

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Dumbbell Bench Press 75 lbs x 6 solid reps

!±8± Dumbbell Bench Press 75 lbs x 6 solid reps

First two sets was 90 lb x 2 reps. The next 3 sets was 75 x 6 reps. Controlling the weight going all the way down and somewhat slow.

Dumbbell Bench Press 75 lbs x 6 solid reps

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How Hard Work = Better Cardio Workouts

!±8± How Hard Work = Better Cardio Workouts

They say it's better to work smart than to work hard. But when it comes to your cardio workouts, that might not be the case.

Now, that doesn't mean you should go out and do anything that's dangerous, or that you should throw caution to the wind when performing your workouts. That's not it.

However, it is erroneous to think that just because a certain machine or type of exercise is "easier" than another, and that you can even "do more" (supposedly), that you'll get more benefit.

For instance, most folks can run a lot further on a treadmill or elliptical trainer than they can outside in the same exact amount of time - and it's usually not as hard, either. But does that mean that more efficient, "easier" work did them more good?

Nope.

Ok, we know that to improve your cardio, there's not going to be getting around doing hard work. Whether it's Long Slow Distance (i.e. - jogging) and the "hard" part comes from how long it takes, or it's High Intensity Interval Training (i.e. - sprinting), and the "hard" part comes from just how intense the work has to be, you're going to be putting your effort in.

And don't think that there are any shortcuts, either.

To increase your cardio, there are no technique improvements that will increase your aerobic or anaerobic capacities. You just have to do the work. And that means effort. And effort is hard.

While there might be certain exercises or methods of exercise that are more beneficial than others, the main thing that will give credence to your cardio workouts will be how much effort you're putting in.

For example, walking and running are pretty much the same thing - one is just a much mroe intense version of the other. Same would go for doing a circuit of dumbbell complexes. You could do the exact same circuit with a pair of 50-pound dumbbells, or a pair of 2-pound dumbbells. Which one do you think will be harder?

You can't really say that complex training is "more effective" than running, or vice versa, because it depends on how much effort you're putting in. The complexes with 50-pound dumbbells will be much harder than walking. However, running at a good clip very well might be harder than doing complexes with 2-pound dumbbells.

See where this is going?

If you want to increase your cardio, you're gonna have to work - and work hard.

Train Hard, Rest Hard, Play Hard.

How Hard Work = Better Cardio Workouts

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How to Put Together a Weekly Workout Plan

!±8± How to Put Together a Weekly Workout Plan

I've told you about a bunch of types of workouts, but if you tried to do them all in one week you would put yourself in the hospital. One the most common questions I get is how do you put together a weekly plan. I usually set things up in 4 week blocks but for illustration purposes we'll just put a single week plan together.

While this will show how I put a training week together, you have to bear in mind that we cycle the loads and intensity over the course of the training season. Some blocks will have low volume (less time) and more intensity while in other periods this will be reversed. It all depends on what the goal of the block of training is. The week I'm going to show you will be aimed at increasing threshold power, anaerobic capacity and over all body conditioning. When I'm creating a monthly plan the load will increase a little each week for three weeks and the fourth week will ease off allowing the body to recover. This can vary per athlete but the 3 week build, 1 week recovery is a good place to start. An example would be 60 minutes week 1, 65 minutes week 2 and 70 minutes week 3.

Warm-up 15-20 minutes before each workout. Stretch or do Yoga after each workout.

Monday

Rest

Tuesday

60 Minute Aerobic Ride - steady pace, breathing is elevated but you should be able to talk. (75-80% of your threshold power)

Wednesday

30 Velmax Intervals - 30 seconds Hard ( 135% threshold power) / 30 seconds Easy

Cool down 10 minutes then

Cross Training Workout

3 rounds with as little rest as possible

15 Pushups

25 Bodyweight Squats

15 Sumo Deadlift High Pulls (20 lb dumbbells)

Thursday

60 Minute Aerobic Ride - steady pace, breathing is elevated but you should be able to talk. (75-80% of your threshold power)

Friday

Cross Training Workout

3 Rounds with as little rest as possible

20 Dumbbell Swings

20 Walking lunges (20 steps per leg)

20 Russian Twists

Saturday

90 Minute Aerobic Ride - steady pace, breathing is elevated but you should be able to talk. (75-80% of your threshold power)

Sunday

30 Velmax Intervals - 30 seconds Hard ( 135% threshold power) / 30 seconds Easy

Cool down 10 minutes then

Cross Training Workout

3 rounds with as little rest as possible

20 Thrusters

20 Pull ups or body rows

20 Burpees

Do a quick Google search if you don't know how to do the exercises.

This plan takes about 6 hours per week not counting warm-up and cooldown. If you need to miss a workout on this plan, cut out one of the aerobic rides rather than the Velmax or cross training workouts.

The cross training workouts take 5-15 minutes depending on how little rest you can get away with.

The layout is pretty simple with a couple of hard bike workouts that will increase power and sustainable speed. Between the hard workouts are more moderate aerobic rides that are longer. The aerobic rides provide a cardiovascular load and improve your bodies ability to access fat as a fuel source but only take 8-12 hour to recover from. The Saturday workout is stretched out a little.

And it's all topped off with three cross training workouts to build muscular endurance and balance out the body. As a bonus, workouts like these that have a lot of muscles involved with a lot of lactic acid and oxygen debt, trigger an increase in your bodies production of growth hormone and testosterone. After the age of 30, these hormones decrease so spiking them up with exercise will help with fat burning, energy and recovery.

How to Put Together a Weekly Workout Plan

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Shoulder Pain, How is Your Posture?

!±8± Shoulder Pain, How is Your Posture?

If you have shoulder discomfort, partial immobility, or shoulder pain that was Not caused from some kind of impact from car accident or tree collision during jogging that you didn't see for some reason then you need to check the following; how is your upper body posture, particularly the shoulders?

Take a look (a good look) at the mirror; side and front view. Do you have forward and leaning downward shoulders or one side is lower than the other? You're not sure yet, then perform these simple tests...

Range of motion test-1
Stand with feet pointing straight; heels, buttocks, and shoulder blades against the wall...Now raise your fully extended arms all the way up like a "surrender pose" and notice the following:

-How far can you raise your fully extended arms, they should be covering your ears with ease?

- Do you have difficulty performing this simple range of motion test?

- Is your back arched excessively in order to perform this test?

-Do you feel tingling or numbness around the shoulders or hands area after few seconds which is possibly from nerve impingement or blood flow restriction?

Range of motion test-2

-The other simple test is where you raise your arms to the sides at shoulder level (so you look like a capital T letter), then bend the elbows at a 90 degree angle (like flexing your biceps) and palms facing forward.

-Now bring the elbows together by performing a hinge movement, the other shoulder joint motion that many individuals have lost.

While you're performing this shoulder horizontal -adduction and abduction- movement try not to lower your elbows to make this test easier but keep them at shoulder level all the time. Also, keep both hands to the sides of your head because many people have a tendency to move their hands away while trying to bring elbows together.

While performing test 2, look for the following signs:

-Can you bring the elbows together- they should touch each other, again with ease?

-Do you have difficulty pulling the elbows back against the wall, without pushing the head forward?

-Is the back of your head touching the wall (it should be); if your head is sticking out that can be another sign of forward shoulders?

If you have any of these signs or symptoms then most likely you do have dysfunctional posture and if you do, then welcome to the ever increasing society of dysfunctional bodies. You're not alone, many people have misaligned body-posture because of what we do (or not what we do for the matter) every single day. We limit our bodies to certain movements something like the following:

- We sit most of the time which means tight and overactive hip flexors, posterior chain muscles are also tight and some of them inactive and weak.

- We rarely lift our arms with full range of motion simply because we don't need/have to!

- Static positions front of the computer and TV screens and also the same pattern with commuting (ex., driving or riding car, bus and other vehicles.)

Do you see the daily routine that we put ourselves in? Furthermore after months and years of doing the same thing, your body will adapt to the new environment so many muscles will shut off and other muscles will take over on top of what tasks they already have. That's where muscles start to compensate for other muscles .

What to do about your shoulders?

You need to pull the rounded shoulders back to their normal position by following the next suggestions:

In many cases your forward shoulders are caused by somewhere else in the body and the most suspect usually are the misaligned hips. For example, if you have an excessive arch (lordosis) in the lower back area or the opposite symptom (flat lower back) these hip misalignments can affect the whole body chain, including your shoulders.

So, stretch hip flexors (Psoas major and minor, Iliacus, and Rectus Femoris) and TFL to retain their normal length, and prevent them from being overworked, until your hips maintain the normal position only then S spine shape will preserve its normal curve. Also, incase of having a flat lower back then strengthen the hip flexors can be a good idea.

kneeling hip flexor stretch is one example to use. You can search online for most if not all these recommended stretching muscle exercises.

-Most likely you need to strengthen your butt muscles in both cases, because from being inactive (too much sitting or being prevented from doing its own task). Performing standing butt squeeze

-Stretch and possibly strengthen your hamstrings (the back muscles of the legs). Example, bending down to reach your toes (standing pose) or Supine hamstring stretch with strap using strap; this is where you.

- lie on your back and secure the strap around the arch of the right foot * while keeping the left leg straight touching the floor Or bending it if you have discomfort.

- keep the right leg fully extended and pointing straight towards the ceiling. Hold the stretch for about 1 minute and then repeat with the left leg.

- For the upper body; strengthen your muscles that act on the shoulder blades (scapula) area like performing scapular contraction exercises and rowing movements focusing on bringing the shoulder blades together.

Also, make a habit in the morning to stretch and move your all your joints like,

- Shoulder joint; swimmer arm circles (forward and backward motion), floor or wall glides, stretch your neck and turn it left-right and upward- downward

- Posture muscles; camel and dog stretch, the yoga down facing dog, floor or wall scapular contractions.

- Knee joint simple movements like floor kneeling and squatting on daily basis instead on using the chair all the time.

- Ankle joint ankle circles and dorsi and plantar motion.

- wrist joint circular motion clock wise and counter clock wise.

Even at work, every hour or so take a break for 5-10 minutes to perform the above simple stretches.

The next measure to do is consulting with a good chiropractor to locate and adjust the musculoskeletal area that is dysfunctional. Particularly focus on your hips which are the center connection between your lower and upper body so you can fix the source and not only the symptom.

Last but not least is to strengthen the shoulder muscles gently and gradually using light weight like light tension resistance bands or 1-10 pound dumbbells. The movements should cover all the range of motion the shoulder joint can do, like overhead pressing and side and front shoulder/deltoid lifts. Remember the weight you're lifting is not the focus for now, so don't feel bad because you're lifting light weight but concentrate on exposing your shoulder joint to all these motions with gradual and mild exercises.

Shoulder Pain, How is Your Posture?

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!±8± PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

Brand : Power Block | Rate : | Price : $184.00
Post Date : Nov 25, 2011 22:42:35 | Usually ships in 1 to 2 days

PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

• Pair of adjustable dumbbell weights for efficient, cost-effective strength training
• Adjusts from 3 to 24 pounds in 3-pound increments (3, 6, 9, 12, 15, 18, 21, and 24 pounds)
• Selector pin lets you change weights easily, just like with weight stack at the gym
• More compact and balanced than traditional dumbbells; padded handle for wrist protection
• Offers maximum weight of 24 pounds per hand; limited 10-year warranty

More Specification..!!

PowerBlock SportBlock 24 Adjustable 3 to 24-Pounds per Dumbbell Set

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Dr. Paul Martin DDS Crushing 90 lb. acclivity dumbell presses @ ICSP Fitness Gym in Eastlake, CA

!±8± Dr. Paul Martin DDS Crushing 90 lb. acclivity dumbell presses @ ICSP Fitness Gym in Eastlake, CA

There seems to be some non-believers out there about Pauls weightroom exploits. Here is one of his impressive lifts, 2nd week back from a 3 week vacation, he's done more! Anyone looking for a Dentist in the Chula Vista area give him a call. He'll yank the hell out that tooth! ICSP Fitness Gym, Eastlake CA

Dr. Paul Martin DDS Crushing 90 lb. acclivity dumbell presses @ ICSP Fitness Gym in Eastlake, CA

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Big Trav Doing 90 lb dodo press

!±8± Big Trav Doing 90 lb dodo press

90 lb dumbbell press

Big Trav Doing 90 lb dodo press

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Powerblock Dumbbells - The Dumbbells That Grow As You Grow

!±8± Powerblock Dumbbells - The Dumbbells That Grow As You Grow

Any fitness trainer will tell you that choosing the right dumbbells for home-training is essential for creating a successful and regular workout routine. Many newcomers to the world of strength-training cringe at the thought of having to purchase a wall-sized rack of weights to accompany the changes in their strength abilities over time. Powerblock dumbbells are one of the most popular, adjustable weight training sets on the market. They are a great product to help you jump-start your own home fitness routine, without having to sacrifice a room of your house. These balanced, adjustable dumbbells provide good stability for strength-straining movements, while taking up very little space in your home. The following article will walk you through some of the finer points of these great, space-saving dumbbells.

Don't let their cage-like square shape fool you. The square shape actually weighs more than traditional round or hexagonal weights. These weights are impeccably composed of rectangular steel plates, side-rods and stacked vertical square plates, taking up about the same space as two of your average large dumbbells. In the realm of quick change dumbbells, Powerblocks are also extremely compact, allowing you to seamlessly integrate them into your space, without the bulkiness of a more traditional weight-lifting set. Powerblocks are adjustable dumbbells that can provide the entire weight-choice spectrum of a more traditional set of dumbbells. A small set can fit into an 18 X 22 inch space, and can replace a whopping 37 pairs of traditional dumbbells. This means that you can store your entire free-weight workout facility in the space the size of a shoe box, instead of needing a massive wall or floor mount for your rack of weights.

This ingenious "all-in-one" setup is achieved through a pin mechanism that allows you to select the desired weight you want to lift. The pins mark off the needed weight to be lifted, and store the rest of the weight in the waist-high stand. Another great advantage to using this type of dumbbell is that they not only are they the heaviest of the non-traditional set-ups, but they are also super-versatile, in that they allow you to start with a 50-pound set, and expand upward in increments of 3 pounds towards a maximum of 130 pounds per dummbell. This means that you can easily shift weight from as little as 5 lbs. to 50 lbs. in around 5-10 seconds.

Powerblocks also provide the ideal setup for micro-loading, as the Powerblock set allows for small increases on the weight increments. To do this, you simply select your desired weight, and then easily add on the 2 pound micro-weights, which slip seamlessly into the hand-weight itself. In this way, the dumbbells are equally suited for all you beginner lifters, as well as the more seasoned lifting pro. Another advantage is that you can work slowly to move toward your desired strength goals, instead of having to jump from one weight to the next, as with other types of home-gym equipment.

Fitness wise, this is intelligent design. Powerblocks allow you to slowly and safely increase your strength and endurance without the risk of injury that comes from jumping and struggling with a heavier 5 pound increase. Safety and reduction of risk are of extreme importance, especially when working from a home-based gym without the supervision of a coach or trainer. The structural design of each Powerblock handle creates a very comfortable lifting experience for both the novice and advanced lifters. More importantly, for a beginner weight-trainer who may have weak wrists, the Powerblock has a wrist-protector handle padding to ensure wrist support, reducing the chance of injury.

Cost-wise, the average dumbbell will run you anywhere from 80-99 cents per pound and up. The average cost of Powerblocks run around 11 cents per pound, making them one of the most affordable products on the market. The set-up also comes with an easy-to-move workbench and a triceps bar that attaches to the the back of the workbench. Powerblocks offer a several versions of their selectorized dumbbell sets. The first is the Elite Personal Set, which equals 500 pounds of free-weights, or 10 pairs of dumbbells. This set allows you to train within a range of 5-50 pounds per dumbbell. The second version of this product is the Elite Powerblock, which equals 28 pairs of dumbbells, or a whopping 2,570 pounds of free weights. This allows you to work anywhere from 5 to 130 pounds per dumbbell.

All in all, with a good weight bench and a set of these dumbbells, anyone can have a quality weight-training set-up in a small space in their home. Powerblocks are the best bet for an efficient, safe workout, for both beginner and advanced lifters alike.

Powerblock Dumbbells - The Dumbbells That Grow As You Grow

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90lb Dumbell curls.MOV

!±8± 90lb Dumbell curls.MOV

By no means pretty reps, but yes I curled 90 lbs DB's. If I had a partner with me that day, I might have hit the 100's

90lb Dumbell curls.MOV

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