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Lost Children Foundation, Incorporated
Literacy, Personal Training, and Continuing Education
Blog
Recomping ???
Posted on January 7, 2015 at 8:45 PM |
Recomping ??? First, to offer some perspective,
let’s briefly talk about bulking and cutting. Bulking is trying to gain
weight, and ideally most of that weight would be muscle. When Bulking
one intentionally consumes more calories than their body needs, in
conjunction with weight training, in order to gain weight with the
understanding that fat gain will be inevitable. The idea is to limit fat
gain as much as possible while maximizing muscle gain. Cutting on the
other hand is the exact opposite. When cutting, one intentionally
consumes less calories than their body needs in order to lose weight
with the understanding that muscle loss will be inevitable. The idea is
to limit muscle loss as much as possible while maximizing fat loss. You
can see how it's impossible to achieve these two goals simultaneously .
You cannot not be in a caloric surplus and a caloric deficit at the
same time. Now when recomping, the idea isn't to get
the number on the scale to move up or down, but to improve body
composition. In other words, one isn't interested in weight loss, they
just want to have less body fat and improve the appearance of their
physique by increasing the size of their biceps, their shoulders, and
maybe decrease their waistline. Now this is possible
with people who are untrained. In fact clients of mine will frequently
tell me that their clothes fit differently after several months, but
unless their diet is such that it allows them to lose weight, the number
on the scale stays put. Also, recomping is only
worthwhile if you're someone who is unhappy with a particular part of
your body, or your physique, rather than how much you weigh . For
instance, many dresses are sleeveless. If you're a woman who isn't over
weight, you can certainly improve the appearance of your arms without
losing or gaining weight, but if you have too much body fat the muscles
of your arms won't be visible due to the layer of fat covering them. In
essence, if you're happy with your weight, but not your physique, than
recomping is for you, but if you're not happy with your weight, than you
need to focus on increasing or decreasing your weight. As
for the exercises you should employ, the rep ranges should be in the
12-15 range for three to five sets. If someone wants to improve the size
of their chest, the exercises should include bench press, incline bench
press, chest flyes and cable cross-overs. For triceps and shoulders,
in addition to bench press and incline press, because those two
movements hit the shoulders along with the chest, military press should
also be included, and to further isolate the shoulders, you can include
lateral raises, front raises, and rear delts flyes. For compound
exercises ( bench press, military press, and shoulder press ) a lower
rep range ( 6-8 reps, 8-10 reps, or 10-12 reps ) is fine. For back, bent
over rows, lat pull downs, single arm dumbbell rows, and cable rows are
compound exercises that will hit the back and ,to some extent, the
biceps. Now isolation exercises for the biceps and
rear deltoids of the shoulders are crucial due to the size of the muscle
groups in the back. Just relying on compound movements for biceps and
the rear deltoids is insufficient because ( since the back is such a
large muscle group ) they aren't as involved in those compound
movements. They're involved, and it's fine just to rely on them if
your goal is simply a full body workout, but if
increasing the size of your biceps or rear deltoids is your goal, you'll need more
stimulation. For isolation exercises ( lateral raises, front raises,
etc. ) one should stay within the 12-15 rep range. This is for two
reasons. The first reason is safety. Isolation exercises involve one
muscle and one joint. The higher the rep range, the lighter the weight,
and the less pressure that is put on the joint responsible for flexion or extension
during the contraction of muscle. The second reason is that your body is
a machine that's designed to work together. When "isolating" a muscle,
you're not isolating the muscle in the sense that the muscle is the
only muscle that's involved in that movement. What you are doing is
limiting the involvement of any other muscles that are involved in that
movement. The heavier the weight, the lower the rep range, and the lower
the rep range, the more other muscles will become involved. Obviously,
that's not what you want. |
Categories: Routine advice
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the drug is applied topically. it is isopropyl alcohol based, packaged according to its varying dosage sizes and applied once monthly. it is not miscible in water.
selamectin disables parasites by activating glutamate-gated chloride channels at muscle synapses. selamectin activates the chloride channel without desensitization, allowing chloride ions to enter the nerve cells and causing neuromuscular paralysis, impaired muscular contraction, and eventual death.
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