On Legs

Greetings and salutations, 'saurs!

A brief, yet important tidbit of wisdom I bestow upon you today, then you can go back to your things and whatchamabobbers.

Fact: The tearing of muscle fibres triggers a chemical process that ultimately promotes the rebuilding of said muscle via Growth Hormone (GH), which has a systemic (Body-wide), not just a local effect; the bigger the muscle, the larger the amount of GH released.


Fact: Your upper body (Abdominals upward) shapes up roughly 40% of your body's total muscle mass, your lower body (Glutes downward), shapes a whopping 60% of your body's total muscle mass. 


Fact x Fact = Fact ²   : A well executed leg workout will see the largest amount of GH secretion on a systemic scale, bringing you better, symmetrical results on a regular basis, aiding your already exhausted upper body in faster, more efficient repair, which is why Lower Body day is always at the end of a Veggiesaurs week!




Tear some fibres for me, Godspeed, Veggiesaurs!

READMORE

Month 3: Death by Dehydration

The pyramidal period of your workout regimen has paved a vital path on your road to greatness, but now, we up the ante a bit, Veggiesaurs.

During the past two weeks, the lovely Rayan Kattoua and myself have concocted a deadly routine that sees you good and defined by the end of it, using naught but simple physiological deduction, like we do here at Veggiesaurs.

The Physiology

When isolating a muscle during a workout, say your biceps, blood rushes to that muscle due to its increasing oxygen demand, the veins and arteries are good and patent for delivery of blood, the muscle fibers fair and tense to withstand the pressure applied to it; once blood and nutrient flow is adequate, the muscle will gain a natural, very temporary pump, the skin will react with a mild increase in elasticity, due in part to sodium retention and assorted electrolyte retention.

SO, in theory, if one could dehydrate the muscle during this period, expending all electrolytes and water, whilst keeping the muscle fibres good and tight, one would gain a slightly lighter, but apparent, prolonged pump, not only will it look good for a good while after the workout, after repeated bouts of dehydrating the muscle, one can work under extreme circumstances due to the involvement of compensatory mechanisms to keep the body going.

How it's done

Attire and displaced cardio.

Yes, attire and displaced cardio.

Putting said theory to the test, Rayan and I donned much thicker garb to the gym, as opposed to shorts and tank tops, we spruced up with thick hoodies and sweatpants; as opposed to cardio before the workout, we would perform extended cardio after  the workout.

The change we saw from the first couple of days were a deciding factor in our deciding to stick to this routine for the coming three months, and as usual, you'll be joining us come Saturday.

The routine

The workout is exactly the same as your pyramidal routine, only they will not be done in pyramidal fashion, they will be done in normal, single sets, with a 30 second breather (Tone) and a one minute breather (Build) between each set, using the aforementioned weight pattern for those who look to build or tone.

Notes 

• It is imperative that you employ a set of pull ups or push ups on pull and push days, respectively, by replacing the last exercise of every routine with them.

• I say dehydrate the muscle, not yourself, drink PLENTY, if not more, water then you would usually drink during this routine, as the amount of perspiration is immense and requires constant rehydration.

READMORE

On Stretching

Stretching guarantees you won't pull a muscle, it guarantees proper form if done adequately, but don't take it from me, Kermit the Frog is an authority on stretching, here he demonstrates fifteen different stretches, what they work and how they work them.

Enjoy!

READMORE

On push ups and pull ups

With the pyramidal sets still ongoing, and after a fair amount of time at the gym, you have familiarized yourself with most workouts required to keep you both fit and healthy, and where that's all good and well, it means next to nothing if you cannot lift your own weight.

The set up

Push ups and pull ups are two of the greatest challenges the beginning fitness enthusiast has to overcome, and it takes time, it takes determination, and ALOT of effort to get it right and eventually pull off a decent number of reps using the multiple variations of both exercises.

the workouts you have been performing have slowly been setting you up to perform these bad boys, but you'll never be able to form-fittingly pull one off until you actually incorporate them into your workout.

Incorporate

So let's try this, for this week, eliminate one exercise from the given schedule and perform one set of either push ups, or pull ups (Push ups are best performed at the end of chest and shoulder day, pull ups ideally done on back and arm days)

Below are links showing the multiple variation of the two exercises, from beginner, to advanced sets, go slow, don't get injured, and keep it in form, you'll thank me later.

Push ups

Pull ups

Godspeed, Veggiesaurs!

READMORE

On venous return

Circulation

Circulation, simply put, is the process in which arteries send oxygen rich blood from the heart to the body, veins send deoxygenated blood back to the heart for reoxygenation and the cycle repeats itself.

The blood flowing through you is not exempt from the laws of physics, it abides by the same laws of gravity that you do, the blood flow to your lower limbs requires a large amount effort on the bodies part to return it in adequate amounts to the heart, this effort comes from nerve stimulation of the veins, inducing contraction, and largely, your calves.

On calves

The gastrocnemius, or calf muscle, is the mainstay of external pressure exertion upon the veins, sending blood back up towards the great veins and eventually, the heart.

Should veins depend solely on nerve stimulation for return to the heart, inevitable weakening of the veins and inadequacy of their valves occur, leading to droppage of blood back to the lower limb, resulting in a burning feeling in at certain parts of your lower limb when any effort is performed that only subsides when at rest, and, if left unchecked, will persist through rest and will only be relieved by lifting the paining limb at a vertical angle, allowing gravity to do the job your veins could not, returning blood to the greater veins.

The pudding

During a workout your circulation rate increases to meet the bodies high oxygen demands, eventually you reach a point when you can work no further due to an immense burn and muscle failure, aside from the process of acid seeping into the muscles, which I will explain in later posts, the burn is largely due to deoxygenation and lack of upkeep of blood to the heart.

So, since the neural pathway of venous contraction is beyond our control, why not isolate our calves, work them more than once a week, in order to increase the mechanical pressure on our veins, get the blood to our hearts faster and with less neural effort, and as a result, experience prolonged workouts and prolonged stamina before burning out?

Give it some thought, Veggiesaurs, stairs are your friends, leg day should NEVER be neglected, I will post the workout plan for the week, tailoring it to increasing our peripheral venous return, stay tuned!

READMORE

On month 1

Current Weight   85 Kg                                                Current Waistline: 35"

The first month has been an enlightening one for both me and the initial Veggiesaur recruits, finding their weaknesses and exploiting them, realizing their strengths and building upon them, and feeling the difference in daily life, both fitness and health wise.

I am pleased with my initial recruits, your results are promising, but we're still at the base of the mountain, we have a long, long way to go.

Another two weeks of focal pyramidal sets will continue to work us to extremes before we drop the weights and enter the aerobic phase, which may seem like a promising break, will sweat you to a puddle of fit nothingness, I will update throughout the week; Godspeed, Veggiesaurs!

Switch it up, reverse or alternate the schedule, surprising your body out of a routine and maximizing results!

READMORE

Week 3, Tuesday: Shoulders and Legs

Shoulders are a small muscle group, they unleash a concentrated burn that no other muscle can put you through, today we train shoulders, and on our everlong journey of core building, we perform squats, topped with adequate abs blasting, today shall be fun, good luck!:

Progressive

Regressive

Dumbbell front raise

Dumbbell side raise

Seated dumbbell press

Abdomen

• Perform the abdominal routine mentioned on Saturday

The week is almost over, stay hydrated, don't pass out on me now, Godspeed Veggiesaurs!

READMORE

Week 3, Monday: Cardio and Abdomen

Cardiovascular and abdomen day will serve as a recuperating period for thine aching bones and a general fat blaster to keep the stress on the abs and sides consistent.

• 45 minutes divided amongst three different forms of cardio, no break in between.
• Abdomen will consist FOUR sets of the abdominal workout performed the day before.

It should be noted that minimal salt, sugar, and carbonated drinks should be imbibed during this period of time, this is obvious, but some times the obvious must be stated.

Godspeed, Veggiesaurs!

READMORE

Week 3, Sunday: Back

Like lower body, you'll find most skip back day, this shan't be the case on my watch! Here's to it!:

Progressive

Regressive

Unfortunately, Blogger is currently having issues with video uploads, but the good folks at Pertrainer have a fine assortment of usable GIFs to make life easier for the lot of you! 

Frontal Reach

Pullovers

Abdomen

• The abdomen will be blasted by three sets, branching out into two sets of three different exercises.
• Each exercise will be given 25 reps.
• The first set will be the one you've been practicing in the past two weeks, this should have stabilized your core enough for you to follow through with additional exercises.
• The second set will add three new exercises: The Double Crunch, the Flat Bicycle Kicks, and Sideways Crunch.
• The second set will be performed 30 seconds  after completion of the first, no longer.
• After completion of both sets, rest for 45 seconds, then begin again.

Double Crunch

(Go nice and slow here, really squeeze it out)

Flat Bicycle Kicks

Sideways Crunch

(25 reps on one side, switch your legs to the opposing side, then go for another 25)

READMORE

Week 3, Saturday: Chest

Pleasantries skipped, you work now!

Progressive

Regressive

For the first week, the abdominal super set of weeks 1-2 will apply here, and they will be done, EVERY DAY.

Godspeed, Veggiesaurs!

READMORE

Week 3-4: Focal Pyramidal Super Set

Weekend is over, time to prep for the grueling week to come.

Here we will be introduced to a new breed of workout method, the pyramidal super set.

Methodology:

• The Pyramidal super set focuses on working a specific muscle group, using progressively increasing or decreasing weight, in rapid succession, with no break in between, with varying effects depending on the desired results.
• Using  the PROGRESSIVE  method: By increasing weight and decreasing reps, one will see their muscles to maximum pump due to micro-tearing of the muscle fibres and increasing blood supply giving rise to mass, which in the future, can be capitalized upon by reversing the pyramid, which will drain the muscle of water and salts, setting you up for both mass and definition.
• Using the REGRESSIVE  method: By decreasing weight and increasing reps, one will give rise to an opposite effect, a temporary pump, with eventual maximizing of definition due to muscle drainage, sticking to this method solely will see you to a more toned and define physique, as opposed to a larger one.
• Your abdomen will play a much larger role in this routine than the previous weeks, and will be worked every day, as opposed to twice a week.
• Schedules for both methods are available, but it is imperative that if you begin the week with one, that you stick with it for the following week, and not switch up half way.

Progressive Workout 

• To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
• Pick out three sets of dumbbells, medium-heavy-max, with maximum being a weight in which you can barely pull off six reps.
• Start with the medium weight, then progress to the respective weight scale, doing the reps specified with no break until ending with the max weight.
• Take a maximum of one minute to catch your breath, then proceed to the second set.

Regressive Workout

• To start, all workouts will be dumbbell based, as these workouts are difficult and a bar may be overkill for the less experienced gym goer.
• Pick out three sets of dumbbells heavy-medium-light, with heavy being roughly 80% of the maximum weight you can lift, and light being weights you can barely pull off twenty reps with.
• Start with the heavy weight, then progress through the aforementioned weight scales respectively, doing the reps specified , with no break until ending with the light weight.
• Take a maximum of one minute to catch your breath, then proceed to the second set.

The Schedule 

I will release the Chest schedule later this evening, Godspeed, Veggiesaurs.

READMORE

Week 1-2 Overview

  Greetings, Veggiesaurs!

The first two weeks were a warm up, mere stepping stones for the things to come, weeks 3-4 will introduce us to the brutal focal supersets and abdominal routine, where a torturous pyramidal method of lifting weight will push even the most valiant saurs to their limits, I will post the workout later this evening.

For now, here's how the last two weeks went down for the Veggiesaur community!

• Of the 27 Veggiesaurs, the average weight loss amongst them in two weeks was 3 Kg, or 6 lbs! 
• Of the 27 Veggiesaurs, 14 have noticed a loosening of the waist line!
• Of the 27 Veggiesaurs, none were injured!
• Of the 27 Veggiesaurs, none felt malnourished!
• Of the 27 Veggiesaurs, 8 have converted to full vegetarianism!

My tale of the tape:

Starting Weight: 88 Kg                                                   Starting Waistline: 36"

Current Weight: 87 Kg                                                   Current Waistline: 36"               

****

You bring me pride, Veggiesaurs, we've quite the year ahead, but if results remain equally impressive and consistent, you shall be unrecognizable come its end.

Stay tuned for your weeks workout later this evening, Godspeed, Veggiesaurs!

READMORE

Week 2: General

If last week did not see you sore and immobile, then you're either a sorcerer, or, more likely, not doing everything assigned.

It will not get any easier, week two continues our general body workout, following the same schedule as week one, with some new, added exercises.


Week 2, let's do it!

Some exercises, as you will note here, are familiar ones, for the not so familiar ones, I give you knowledge:

Cable Flies

Decline Bench Press

Barbell Curl

Tricep Skullcrusher

Lateral Row

The lower body portion of the workout will be the same as last weeks, I shall update you saurs throughout the week, work hard, I'll start asking for progress reports by weeks end!

Godspeed, Veggiesaurs!

READMORE