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17 Nov

Gain your dream waist right away with the best waist exercises

November 17, 2020
Posted by Samson

So many of us dream of reducing belly fat and getting that thin waistline right away. Ironically, the easier it is to wish for something, the more difficult it is to make something like this happen. This is why numerous people begin to reduce waist fat wholeheartedly but end up losing all of their hopes.

Today we are going to give you a trick where you don't have to go without your favorite dishes to lose belly and waist fat. Let us help you win your dream waistline right away with these best ones Waist exercises.

Best waist exercises that will change the game for you

1. Russian phrases

As a possible exercise, the Russian variant can be a lot of fun. Whether you're at home or at the gym, this workout will still help. Don't be afraid to try this exercise daily to get a thin waist in no time. Not only will it help balance your waistline, but it will also help you improve posture and movement. Yes, that minor waist exercise is easy to learn so you don't have to face obstacles.

How it goes- Lie on your back and raise your knees at a 45-degree angle. Make sure your feet are off the ground. Both hands should be holding the weight on your chest. At this point, use your abs to raise your torso at a 45 degree angle from the floor. Little by little, try to twist your upper body in the next direction. After the break, repeat the step on the other end. Practice that best waist exercise daily for more benefits.

2. Plank hip dips

Have you recently stumbled upon an Instagram trend called the "Tabletop Challenge"? If so, the plank hip dips aren't a daunting task for you. The exercise is simple and strict to understand. If you do not do the exercise correctly, you can injure yourself. Because of this, you need to carefully follow the steps to do this Exercise with a thin waist. Overall, it's not that big of a question.

How it goes- Start with a plank position. Lower your left hip to the floor. To do this, twist your upper body. Make sure that the upper and lower arm remain stable. From the left side, reverse the motion to drop your right hand onto the right side. Make sure your body keeps moving. Your core should stay busy. Repeat this Exercise with a thin waist for the best experience.

3. Pat on the back

If you want to improve your core workout, a pat on the back can be the best addition to your daily fitness routine. Such a minor waist exercise is the ultimate way to make your workout routine more intense and improve your fitness game instantly. It's very similar to a plank. However, it has other advantages so that you can freely choose to go with it.

How it goes– Get into a plank position with your shoulder over your wrists. Make sure they are just enough to do the exercise without worries. Try raising your right hand and tapping your left shoulder. Don't let your hips and core move. Now put your hand back on the mat and repeat on the other end. Do this best waist exercise daily to get its lasting benefits.

4. Dead bug

Although the name sounds like that of an insect, the exercise isn't scary, trust me. The dead bug is a famous workout that people choose when they want to develop improved physical performance, core strength, and stabilization. Among all of them thin waist exercisesYou can go for this one in no time for instant results.

How it goes- Lie on your back Your arms should be in a table position over your shoulder and legs. Now try to keep your arms straight and strong. Try alternating between lowering and raising each leg to make sure your lower leg stays melted in the ground. Repeat that minor waist exercise for best practice.

5. V-fit

If you want to work multiple areas of the core and build strength, this exercise is all you need. This one also looks incredible Exercise with a thin waist that you can try at home whenever you want. How To Do It – Lie on your mat and stretch out your arms and legs. Use your core and legs to help straighten them. Now bring your hands and toes into contact with each other. Lower and tap the hand. Your feet should be on the floor.

The final result

These were some of the best Waist exercises that you can try right away. Don't miss them for the best experience. After all, you are worth it!

FAQ

1. Can you say anything else? best waist exercises to me?

V-sit-hold, super-arm, T-bar rotations, and single-knee crunch with a twist are just a few best waist exercises to attempt.

2. What should I do if I injure myself doing this exercise?

In such a case, please contact your doctor immediately.

3. Is bike crunch good as Exercise with a thin waist?

Yes, you can try it too.

Why the Custer Set Method?

Whether you've just got out of lockdown or are waiting patiently, you have most likely done some type of bodyweight, resistance band, or dumbbell workout, without the heavier, more intense barbell work you usually did at the gym.

While you may have been able to perform variations of exercises like the bench press, squat, deadlift, and many others, there will still be some level of inefficiency in performing these exercises and you will expect to be where you are before you were locked.

I know some of you may be in a hurry to build muscle and get back in shape, but it has long been known that muscle growth from an exercise program doesn't actually happen for a while – it takes around 3-5 weeks to get one essential muscle arises growth will occur!

Neuromuscular adjustment is performed for the first 2-3 weeks of a new program before muscle adjustment (growth) occurs. It makes all the more sense to spend time getting this first phase of training right so that once your body is prepared, you can use the muscles that you may not have been able to build if you just took balls out from the start.

Another reason this method is a perfect starting point has to do with your ability to coordinate muscles within exercises, as this is critical to your ability to build muscle.

By doing lifts with a high enough intensity, you can recruit high-threshold motor units, which means that you will stimulate higher numbers of muscle fibers in the muscle of that lift and, over time, improve your muscle recruitment and coordination.

If you just hit the gym again you will open yourself to a new stimulus to which the body can adapt and your motivation will be at an all-time high. The perfect time to take advantage of what you might consider a potentiation phase that prepares you well before moving on to a more muscular hypertrophy-specific plan of attack.

Understanding cluster sets

First, it is important to understand that the central nervous system is responsible for recruiting motor neurons, starting with the smaller motor units before the larger motor units.

This is known as the Henneman size principle. (1)

Keep in mind that I mentioned lifting at a level high enough to recruit high-threshold motor units. It just means that your body is recruiting the smaller motor units and therefore the muscle fibers In front It can recruit the bigger muscle fibers so it is important to make sure that you are really training with the recommended percentage of your exercises that you can find in the following sections below.

Cluster sets are now when you do a certain number of repetitions, let rest for a short time and then do the same number of repetitions or slightly less for a certain number of “intra-set clusters”.

When you lift at this high intensity, you are exposed to larger amounts of volume that are raised at that intensity in one set.

What makes this even cuter is looking at muscle hypertrophy, the intensity of which we play from both a% of your 1RM and proximity to a momentary muscle failure.

So when we use cluster sets, we take care of the intensity side, and when we add the short rest periods between repetitions, or "clusters," your body has just enough time to replenish some energy (ATP) to keep you lifting at that intensity can.

The Perpetual COVID-19 Strength Plan - Fitness, Exercise, Dumbbells, Lower Body, Cluster Training, Basic Strength, Exercise Programming, Upper Body, Cluster Sets, Pandemic, Covid-19, Recruitment of Muscle Fibers

A key point in what I just mentioned is to make sure you are lifting at a high enough intensity that it is advisable to have a solid understanding of your 1RM or even do a strength test before starting this method Your accuracy will determine the exact percentages and weight with which you must lift.

In conclusion, you are not using a weight that is too comfortable to complete each cluster set. This will go a long way towards making you more neurologically efficient within the movements and being able to recruit muscle fibers.

Workout placement for cluster methods

I'm sure you already have an idea of which exercises to use and when, but let's briefly cover the basics. The cluster sets are programmed in the main exercises or "a series" of your training.

The sets that follow the A series are reset in intensity and are within the strengths of functional hypertrophy (6-8 reps) and hypertrophy (9-12 reps). The intent behind these exercises is to further tire each muscle group by focusing on maximum tension, not just strain.

While the cluster set approach can be used over the full spectrum of ranges, it is primarily known to be used with loading patterns of 1 to 5 repetitions per cluster.

For this program, and to maximize the recruitment of high-threshold motor units, we will be using the clusters within a 1-2 repetition loading system.

How to do cluster sets

The general approach is to use a weight heavy enough to do the target number of reps based on the first set. While there are many different ways to do cluster sets, this also changes the percentage required to lift.

In our case, we process 90% of your 1RM. So the perfect approach would be either to know your 1RM already or to do a strength test a week before your actual start to get a better handle on your percentages.

Let's use the bench press, for example. If my first set of clusters is 2-1-1-1 and I know I can lift a maximum of 150kg for 2 reps, I would use 90% of that weight on my first set of clusters.

The first cluster set would look like this:

135 kg for 2 repetitions (let rest for 15 seconds)
1 repetition (let rest for 15 seconds)
1 repetition (let rest for 15 seconds)
1 rep (let rest 180 seconds)

Now that our basics are covered, let's move on to the rest of the program.

Programming basics

Due to the high intensity that is increased in each session, it is a 4-day intensification phase that rotates between a 4-day focus on the lower and upper body day.

On the days of the lower body, the primary lifts are rotated between a squat and hip joint movement pattern.

A super-set format is used on Upper Body Days, where there is a common focus between push / pull movement patterns in the horizontal and vertical planes.

If you switch to each consecutive week, 1 repetition is added to each cluster set. That way, you can finish your final week with cluster sets for reps of 2-2-2-2.

First week – 2-1-1-1
Week two – 2-2-1-1
Week three – 2-2-2-1
Week four – 2-2-2-2

The post-A series exercises are all about maintaining tension. In your B&C series of exercises, it's important to use a weight heavy enough to complete the target rep range while also making sure you can keep up with the required pace.

During the 4-week intensification phase, a total of 22 to 24 work sets per session are displayed in your upper body and a total of 17 work sets per session in the lower body. This will prepare you well for your next phase, where I would suggest a 6-8 week muscle hypertrophy-specific phase.

What do you mean by pace?

The pace at which we train within a particular exercise is called “Time Under Tension” (TUT). This only applies to the 4 phases of lifting seen in each rep. (See picture below)

The Perpetual COVID-19 Strength Plan - Fitness, Exercise, Dumbbells, Lower Body, Cluster Training, Basic Strength, Exercise Programming, Upper Body, Cluster Sets, Pandemic, Covid-19, Recruitment of Muscle Fibers

So if we use the bench press as an example and the tempo used in the 4-2-1-0 image above.

With the 4 you would lower the bar at a count of 4 seconds.

The 2 would pause at the lower isometric point (hold) for 2 seconds.

With the 1 you would be lifting the weight again in 1 second.

The 0 would see that you have no grip on the above isometric drawing.

As you will see below, I actually used the letter "X" in the third column or in the concentric part of the elevator as well. This simply means that you need to highlight the explosive lifting.

The workouts and schedule

Below is the weekly schedule that you use to start your upper body week. Because of the intensity of this program, the lower body is always performed after the upper body day so that the possibly taxed back muscles and erector spinae have adequate rest and do not interfere with your ability to perform the upper body lifts.

Please note that an active rest day means not just sitting around all day. A simple daily step goal of 8,000 to 10,000 is sufficient.

Monday	Upper body 1
Tuesday	Lower body 1
Wednesday	Active day off
Thursday	Upper body 2
Friday	Lower body 2
Saturday	Active day off
Sunday	Rest day (take one full day off per week)

Upper body 1 – phase 1
exercise	Sets	Representative	tempo	Rest
A1. Pull up the neutral handle	6th	2-1-1-1	40X0	90 seconds
A2. Flat DB Press Pronating	6th	2-1-1-1	40X0	90 seconds
B1. Bent over one arm. Supported DB row – prone position	3	6-8	30X1	75 seconds
B2. Seated one-armed DB Arnold Press	3	6-8	3020	75 seconds
C1. 60 Degree Incline DB Curl – Supinated	2	8-10	30X0	60 seconds
C2. Ez-bar triceps extension	2	8-10	30X0	60 seconds

Lower body 1 – phase 1
exercise	Sets	Representative	tempo	Rest
A1. Trap bar deadlift	6th	2-1-1-1	40X0	180 seconds
B1. DB split squat	4th	6-8	40X0	75 seconds
B2. Lying hamstrings – Plantarflexed	4th	6-8	30X1	75 seconds
C1. BB hip thrust	3	8-10	3020	45 seconds
C2. One-sided DB Farmers Walk – 25 m on each side	3	8-10	30X0	45 seconds

Upper body 2 – phase 1
exercise	Sets	Representative	tempo	Rest
A1. Incline bench press	6th	2-1-1-1	40X0	90 seconds
A2. Barbell bent over row – prone position	6th	2-1-1-1	40X0	90 seconds
B1. Flat DB press – neutral grip	3	6-8	30X0	75 seconds
B2. Single Arm Lat Pulldown – Supinating	3	6-8	3011	75 seconds
C1. French Press rope	2	8-10	20X0	60 seconds
C2. Seated DB Hammer Curl	2	8-10	30X0	60 seconds

Lower body 2 – phase 1
exercise	Sets	Representative	tempo	Rest
A1. Safety bar back squat	6th	2-1-1-1	40X0	180 seconds
B1. DB FFE Split Squat	4th	6-8	40X0	90 seconds
B2. Kneeling Hamstrings – Dorsiflexed	4th	6-8	40X0	75 seconds
C1. 45 degree back extension	3	8-10	30X2	75 seconds
C2. Cable wood chips	3	12-14	30X0	60 seconds

Sports nutrition considerations

Given that your performance will matter and to tolerate these higher intensities being raised and exceeding nature, I would add 5g of creatine monohydrate along with 5g of beta-alanine before training for more endurance performance benefits and increasing the reps to failure.

However, if you do not enjoy the tingling sensation you are familiar with when using beta-alanine, you can divide your dosage into 1-2 g taken 3 times during the day. (3.4)

Where to from here?

Once this programming phase is complete and your goal is to maximize muscle growth, I would highly recommend devising a muscle hypertrophy specific attack plan over the next 8 to 16 weeks, depending on how much time you can devote to building muscle.

Whether you are an aspiring competitor or just an avid body, this is the best plan of attack to follow after completing the cluster set method.

References

1. Culbertson, J. Y., Kreider, R.B., Greenwood, M. & Cooke, M. (2010). Effects of Beta Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature. Nutrients, 2 (1), 75-98.

2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition Stand: Safety and Effectiveness of Creatine Supplementation in Exercise, Exercise, and Medicine. Journal of the International Society for Sports Nutrition, 14 (1), 18.

3. Milner-Brown, H.S., Stein, R.B & Yemm, R. (1973). The proper recruitment of human motor units in voluntary isometric contractions. The Journal of Physiology, 230 (2), 359-370.

4. Robinson, R. (2009). In the mammalian muscle, the axonal wiring takes surprising paths. PLoS Biology, 7 (2)

17 Nov

Blog

Xbox Series S review: Not Worth it in the Long Run

November 17, 2020
Posted by Samson

Xbox Series S.

"The limitations of the S Series become more apparent the longer you use them."

Incredibly portable
Good price
Great design

Not worth the savings
Not enough space

The Xbox Series S is an incredible piece of technology in many ways. Next-generation features like instant charging into an incredibly compact and affordable device are undoubtedly helping to fill a niche in the market that the more expensive PlayStation 5 or the heavily underloaded Nintendo Switch can't reach.

Despite the things I like about the Series S, I can't help but feel that the tradeoffs it makes aren't worth the $ 200 savings, especially if you're from an upgrade in the In the middle of the cycle like the Xbox switch to One X or the PlayStation 4 Pro.

The S series is initially a show stopper

I received my S Series in the same shipment as the X Series, and I was honestly more impressed with the former than the latter when I unboxed the two consoles. It brought me back when I moved to America and my original PAL PlayStation 2 wouldn't work here, so I had to get a PlayStation 2 NTSC Slim. I was impressed with how something so small can play all of these incredible games, and while the S Series doesn't shrink to nearly the same size as the slim PS2, it's still impressive to have something more compact than most textbooks.

Xbox Series S review

Then I booted it up and still it was as snappy as the Series X. I was able to download a system update in a flash and manage the entire setup via the much more handy Xbox app. Navigating the menus and downloading games from my library were just as quick, and to my delight, some of the titles were ten gigabytes smaller thanks to the lack of 4K textures.

I was impressed with how something so small could play all of these incredible games.

Then I came across the first catch in the S series. That annoying 512 GB SSD. It's not even 512 GB, but rather 370 GB of usable memory. I had six games installed and already ran out of space, even with the smaller installation files. Luckily I have unlimited gigabit internet in my apartment, but that's an incredible niche thing when you are talking about nearly half of the US population who play video games. Most people don't have the luxury of being able to conveniently delete and re-download games.

There is an option to save more games. However, it's a $ 220 Seagate expansion card that provides an additional 1TB. If you've spent the money on both this and the console, you're actually seeing more expensive value for money than if you just bought a Series X, which comes natively with 1TB of storage, a drive, and much better ones Hardware.

The severely limited memory allocation was more of a problem than I thought, but perhaps the system's performance would be impressive enough to make this a product I could recommend?

The differences in visual quality are palpable

The first game I played in my Series S was Assassin's Creed Valhalla, and at first I thought something was wrong. Not only did it look worse than the Series X, which was to be expected, it also looked worse than on my One X.

Xbox Series X versus S.

The One X was the system I had played the game on for review, so I was well acquainted with it at the time. This last generation system used dynamic resolution while gaming – sometimes it ran at 4K and sometimes closer to 1440p depending on what was happening on the screen. It seems that the game would run at 1740p on average.

However, the S series limits the game resolution to 1440p. I would have hoped Valhalla would then be able to push to 60 frames per second on the console, but it was locked at 30 fps. Switching to the Series X, which runs the game at a constant 4K60 value, was a drastic change, but even when I looked at them side by side on my last-gen One X, I was a little surprised at the limited performance.

The first game I played in my Series S was Assassin's Creed Valhalla, and at first I thought something was wrong. Not only did it look worse than the Series X, which was to be expected, it also looked worse than on my One X.

There is a way to run Valhalla on the S Series at 60 fps, but you'll need to change the system level resolution to 1080p. Not only is this inconvenient, but it's also a huge visual drop, especially since it also turns off the game's HDR.

The other games that I luckily tried didn't have as dramatic a difference as Valhalla. Call of Duty: Black Ops Cold War may have lacked ray tracing and 120 fps modes, but it still felt visually competent enough that it was an immersive console experience. And I was happy to see that the S series still offers the ability to expand the game's field of vision. This is a huge benefit that was only granted to PC gamers until this new generation.

Xbox Series S horizontal

Gears 5 was the most indistinguishable of all games when compared between the Series S and the Series X. And while Dirt 5 ran at a nice 120 fps on the smaller console, the drop in texture quality was pretty noticeable.

Only a handful of people should pick up the S series

Checking a device like the S series is something I have to change my mind about. I have to think about the wider range of gamers who don't make a living playing video games and may not have high speed internet or 4K OLED TV to enhance their experience.

Call of Duty: Black Ops Cold War may have lacked ray tracing and 120 fps modes, but it still felt visually competent enough that it was an immersive console experience.

With all these factors in mind, I still think most people shouldn't pick up an S series. If you want an Xbox, go for the much more impressive X Series. Here is a list of the types of people who should pick up a Series S:

When you have extremely little space
If you have to travel a lot with it
When you buy it as a second console
When you buy it for your kids

I still have arguments for each of these Prople categories as to why they should still apply to Series X. The S series is small, but not so incredibly small compared to the X series that it can travel with you or find space in your home for that, it's much easier for that than the X series.

Buying it as a second console for another TV in the house is also not worth it. The Series X boots up in seconds after a full shutdown, and a feature like Quick Resume, which lets you switch between games at the exact point where you left off, works even if you unplug the system. If you only move your Series X between rooms, there will be only the slightest inconvenience that would otherwise be avoided by an additional Series S.

Xbox Series S top to bottom

The category that I think best fits a Series S needs is the purchase for your children. That's the strongest argument in favor of the console, but for me there is one unanswered question that changes my thoughts about it. Will Xbox roll out more series consoles later or will there be another update during the cycle?

In this case, the S Series is a compelling buy when purchasing a system for your youth. As a teenager, Microsoft may have released an even more powerful console or a more powerful Series S that would turn a smaller investment into a smart move for just a handful of years.

The thing is, I'll be 50/50 if we get this update with this generation of consoles. By the time the original Xbox One and PS4 were released, the transition from 1080p to 4K was already underway, and those systems weren't equipped for it. That's why we have the One X and the PS4 Pro.

This time around, both systems support 8K, which is far from mainstream as 4K back in 2013. While both the Series X and PS5 may not be able to play native 8K games, companies are making advances in machine learning You upscaled 8K files that look as good as the native resolution. They are impressive to the point where this hardware can possibly perfectly meet those technical requirements.

Ultimately, new consoles are not going to be a given for the next few years, and while now, around four years later, your child may be more than happy with an S Series, this is going to be extremely nondescript.

Our opinion

I really like Serie S and if I had never played Serie X I might feel different. But I've played Series X, and I think for the majority of people the additional cost of $ 200 for everything the console can do that its younger siblings can't. If the S Series is $ 199 and additional storage isn't that expensive, we may have another conversation.

Is there a better alternative?

The Xbox Series X is superior in almost every way, even at a steeper price point.

How long it will take?

Years in theory, but over time its limitations will quickly become noticeable.

Should you buy it?

I really think that only parents with young children who are just starting out to play video games should invest in the console.

Editor's recommendations

17 Nov

Blog

The Perpetual COVID-19 Strength Plan

November 17, 2020
Posted by Samson

"Maximize high-threshold muscle fiber recruitment, increase strength, muscle, and volume with these advanced training tactics."

Since the situation in Covid-19 still involves a number of openings and bans around the world, it means that gyms are open in some places, while in some countries they may have to wait a little longer. I got a lot of questions, especially from my clients who live in Melbourne, Australia as they are still heavily locked and unable to access the gym and want to have a safe game plan ready for them once those restrictions are lifted.

When I said this I thought it would be a great idea to share the game plan I would do if my goal was to regain much of the strength that might have been lost during the lockdown, muscle coordination on the key lift, and of course my muscles to maximize growth. Building an aesthetically attractive and masculine body is the goal of 99% of the male population.

Let me tell you theCluster-Set-Method ", While this method isn't necessarily new, I am often surprised how little publicity this great method actually gets, let alone how many trainers actually use this method or know how to use this method in their programming.

Now that I am a man myself, I pride myself on having a commendable strength regarding my big lifts, but building an aesthetically attractive and manly body has been and remains my priority. Let me explain why I find this method necessary to start your training out of lockdown.

Why the Custer Set Method?

Whether you've just got out of lockdown or are waiting patiently, you have most likely done some type of bodyweight, resistance band, or dumbbell workout, without the heavier, more intense barbell work you usually did at the gym.

While you may have been able to perform variations of exercises like the bench press, squat, deadlift, and many others, there will still be some level of inefficiency in performing these exercises and you will expect to be where you are before you were locked.

I know some of you may be in a rush to gain muscle and get back in shape, but it has long been known that muscle growth from an exercise program doesn't actually happen for a while – it takes about 3-5 weeks for substantial muscle growth to occur!

Neuromuscular adjustment is performed for the first 2-3 weeks of a new program before muscle adjustment (growth) occurs. It makes all the more sense to spend time getting this first phase of training right so that once your body is prepared, you can use the muscles that you may not have been able to build if you just took balls out from the start.

Another reason this method is a perfect starting point has to do with your ability to coordinate muscles within exercises, as this is critical to your ability to build muscle. By doing lifts with a high enough intensity, you can recruit high-threshold motor units, which means that you will stimulate higher numbers of muscle fibers in the muscle of that lift and, over time, improve your muscle recruitment and coordination.

If you just hit the gym again you will open yourself to a new stimulus to which the body can adapt and your motivation will be at an all-time high. The perfect time to take advantage of what you might consider a potentiation phase that prepares you well before moving on to a more muscular hypertrophy-specific plan of attack.

Understanding cluster sets

First, it is important to understand that the central nervous system is responsible for recruiting motor neurons, starting with the smaller motor units before the larger motor units.

This is known as the Henneman size principle. (1)

Keep in mind that I mentioned lifting at a level high enough to recruit high-threshold motor units. This just means that your body is recruiting the smaller motor units, and therefore the muscle fibers, BEFORE it can recruit the larger muscle fibers. So it is important to make sure you are actually lifting with the recommended percentage of your lifts, which you will find in the following sections below.

Cluster sets are now when you do a certain number of repetitions, let rest for a short time and then do the same number of repetitions or slightly less for a certain number of “intra-set clusters”.

When you lift at this high intensity, you are exposed to larger amounts of volume that are raised at that intensity in one set.

What makes this even cuter is looking at muscle hypertrophy, the intensity of which we play from both a% of your 1RM and proximity to a momentary muscle failure.

So when we use cluster sets, we take care of the intensity side, and when we add the short rest periods between repetitions, or "clusters," your body has just enough time to replenish some energy (ATP) to keep you lifting at that intensity can.

The Perpetual COVID-19 Strength Plan - Fitness, Exercise, Dumbbells, Lower Body, Cluster Training, Basic Strength, Exercise Programming, Upper Body, Cluster Sets, Muscle Fiber Recruitment

A key point in what I just mentioned is to make sure you are lifting at a high enough intensity that it is advisable to have a solid understanding of your 1RM or even do a strength test before starting this method Your accuracy will determine the exact percentages and weight with which you must lift.

In conclusion, you are not using a weight that is too comfortable to complete each cluster set. This will go a long way towards making you more neurologically efficient within the movements and being able to recruit muscle fibers.

Workout placement for cluster methods

I'm sure you already have an idea of which exercises to use and when, but let's briefly cover the basics. The cluster sets are programmed in the main exercises or "a series" of your training.

The sets that follow the A series are reset in intensity and are within the strengths of functional hypertrophy (6-8 reps) and hypertrophy (9-12 reps). The intent behind these exercises is to further tire each muscle group by focusing on maximum tension, not just strain.

While the cluster set approach can be used over the full spectrum of ranges, it is primarily known to be used with loading patterns of 1 to 5 repetitions per cluster.

For this program, and to maximize the recruitment of high threshold motor units, we will be using the clusters within a 1-2 repetitive loading scheme. ⠀⠀⠀

⠀⠀⠀⠀⠀⠀

How to do cluster sets⠀⠀⠀⠀⠀⠀⠀⠀

The general approach is to use a weight heavy enough to do the target number of reps based on the first set. While there are many different ways to do cluster sets, this also changes the percentage required to lift.

In our case, we process 90% of your 1RM. So the perfect approach would be either to know your 1RM already or to do a strength test a week before your actual start to get a better handle on your percentages.

Let's use the bench press, for example. If my first set of clusters is 2-1-1-1 and I know I can lift a maximum of 150kg for 2 reps, I would use 90% of that weight on my first set of clusters.

The first cluster set would look like this.

● 135 kg for 2 repetitions (let rest for 15 seconds)

● 1 repetition (let rest for 15 seconds)

● 1 repetition (let rest 180 seconds)

Now that our basics are covered, let's move on to the rest of the program.

Programming basics

Due to the high intensity that is increased in each session, it is a 4-day intensification phase that rotates between a 4-day focus on the lower and upper body day.

On the days of the lower body, the primary lifts are rotated between a squat and hip joint movement pattern.

A super-set format is used on Upper Body Days, where there is a common focus between push / pull movement patterns in the horizontal and vertical planes.

If you switch to each consecutive week, 1 repetition is added to each cluster set. That way, you can finish your final week with cluster sets for reps of 2-2-2-2.

First week – 2-1-1-1

Week two – 2-2-1-1

Week three – 2-2-2-1

Week four – 2-2-2-2

The post-A series exercises are all about maintaining tension. In your B&C series of exercises, it's important to use a weight heavy enough to complete the target rep range while also making sure you can keep up with the required pace.

During the 4-week intensification phase, a total of 22 to 24 work sets per session are displayed in your upper body and a total of 17 work sets per session in the lower body. This will prepare you well for your next phase, where I would suggest a 6-8 week muscle hypertrophy-specific phase.

What do you mean by pace?

The pace at which we train within a particular exercise is called “Time Under Tension” (TUT). This only applies to the 4 phases of lifting seen in each rep. (See picture below)

The Perpetual COVID-19 Strength Plan - Fitness, Exercise, Dumbbells, Lower Body, Cluster Training, Basic Strength, Exercise Programming, Upper Body, Cluster Sets, Muscle Fiber Recruitment

So if we use the bench press as an example and the tempo used in the 4-2-1-0 image above.

With the 4 you would lower the bar at a count of 4 seconds.

The 2 would pause at the lower isometric point (hold) for 2 seconds.

With the 1 you would be lifting the weight again in 1 second.

The 0 would see that you have no grip on the above isometric drawing.

As you will see below, I actually used the letter "X" in the third column or in the concentric part of the elevator as well. This simply means that you need to highlight the explosive lifting.

The workouts and schedule

Below is the weekly schedule that you use to start your upper body week. Because of the intensity of this program, the lower body is always performed after the upper body day so that the possibly taxed back muscles and erector spinae have adequate rest and do not interfere with your ability to perform the upper body lifts.

Please note that an active rest day means not just sitting around all day. A simple daily step goal of 8,000 to 10,000 is sufficient.

Monday	Upper body 1
Tuesday	Lower body 1
Wednesday	Active day off
Thursday	Upper body 2
Friday	Lower body 2
Saturday	Active day off
Sunday	Rest day (take one full day off per week)

Upper body 1 – Phase 1
exercise	Sets	Representative	tempo	Rest
A1. Pull up the neutral handle	6th	2-1-1-1	40X0	90 seconds
A2. Flat DB Press Pronating	6th	2-1-1-1	40X0	90 seconds
B1. Bent over one arm. Supported DB row – prone position	3	6-8	30X1	75 seconds
B2. Seated one-armed DB Arnold Press	3	6-8	3020	75 seconds
C1. 60 Degree Incline DB Curl – Supinated	2	8-10	30X0	60 seconds
C2. Ez-bar triceps extension	2	8-10	30X0	60 seconds

Lower body 1- Phase 1
exercise	Sets	Representative	tempo	Rest
A1. Trap bar deadlift	6th	2-1-1-1	40X0	180 seconds
B1. DB split squat	4th	6-8	40X0	75 seconds
B2. Lying hamstrings – Plantarflexed	4th	6-8	30X1	75 seconds
C1. BB hip thrust	3	8-10	3020	45 seconds
C2. One-sided DB Farmers Walk – 25 m on each side	3	8-10	30X0	45 seconds

Upper body 2 – Phase 1
exercise	Sets	Representative	tempo	Rest
A1. Incline bench press	6th	2-1-1-1	40X0	90 seconds
A2. Barbell bent over row – prone position	6th	2-1-1-1	40X0	90 seconds
B1. Flat DB press – neutral grip	3	6-8	30X0	75 seconds
B2. Single Arm Lat Pulldown – Supinating	3	6-8	3011	75 seconds
C1. French Press rope	2	8-10	20X0	60 seconds
C2. Seated DB Hammer Curl	2	8-10	30X0	60 seconds

Lower body 2 – Phase 1
exercise	Sets	Representative	tempo	Rest
A1. Safety bar back squat	6th	2-1-1-1	40X0	180 seconds
B1. DB FFE Split Squat	4th	6-8	40X0	90 seconds
B2. Kneeling Hamstrings – Dorsiflexed	4th	6-8	40X0	75 seconds
C1. 45 degree back extension	3	8-10	30X2	75 seconds
C2. Cable wood chips	3	12-14	30X0	60 seconds

Sports nutrition considerations

Given that your performance will matter and to tolerate these higher intensities being raised and exceeding nature, I would add 5g of creatine monohydrate along with 5g of beta-alanine before training for more endurance performance benefits and increasing the reps to failure.

However, if you do not enjoy the tingling sensation you are familiar with when using beta-alanine, you can divide your dosage into 1-2 g taken 3 times during the day. (3.4)

Where to from here?

Once this programming phase is complete and your goal is to maximize muscle growth, I would highly recommend devising a muscle hypertrophy specific attack plan over the next 8 to 16 weeks, depending on how much time you can devote to building muscle.

Whether you are an aspiring competitor or just an avid body, this is the best plan of attack to follow after completing the cluster set method.

References

J. Y. Culbertson, R. B. Kreider, M. Greenwood & M. Cooke (2010). Effects of Beta Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature. Nutrients, 2 (1), 75-98.
R. B. Kreider, D. S. Kalman, J. Antonio, T. N. Ziegenfuss, R. Wildman, R. Collins, D. G. Candow, S. M. Kleiner, A. L. Almada & H. L. Lopez (2017). International Society of Sports Nutrition Stand: Safety and Effectiveness of Creatine Supplementation in Exercise, Exercise, and Medicine. Journal of the International Society for Sports Nutrition, 14 (1), 18.
H. S. Milner-Brown, R. B. Stein & R. Yemm (1973). The proper recruitment of human motor units in voluntary isometric contractions. The Journal of Physiology, 230 (2), 359-370.
Robinson, R. (2009). In the mammalian muscle, the axonal wiring takes surprising paths. PLoS Biology, 7 (2)

16 Nov

Blog

Vitamin D Deficiency in Athletes

November 16, 2020
Posted by Samson

Vitamin D is often referred to as the sun vitamin because the main source of the vitamin is obtained from sun exposure. However, many people are vitamin D deficient.

Vitamin D is a fat-soluble hormone that plays a vital role in bone health, muscle function, adaptive immunity, and many human diseases such as cancer, diabetes, and musculoskeletal health

Vitamin D deficiency

Indeed, vitamin D deficiency is a global public health problem.

Globally, around 1 billion people are vitamin D deficient, while over 77% of the total population is insufficient.1 What does it mean if you are an athlete who exercises indoors, exercises indoors year-round and rarely outdoors during that time is the day going?

What if you also live in the northern hemisphere? You are probably not getting enough vitamin D. Inadequate sun exposure can dramatically increase your risk of vitamin D deficiency. It can lead to a wide variety of negative health effects and affect athletic performance.

Research has shown that vitamin D significantly affects muscle weakness, pain, balance, and fractures in the aging population.1

Vitamin D plays a key role in: 1

A vitamin D deficiency occurs when the blood level drops to less than 20 ng / ml (<nmol / l), while a vitamin D deficiency in athletes occurs when the blood level falls between 20 and 32 ng / ml (50-80 nmol / l) / l) is defined..

Research has shown that 40-50 ng / ml (100-125 nmol / l) seems ideal for optimizing athletic performance.1

Who is at high risk?

People at high risk of vitamin D deficiency: 1.5

Decreased food intake: certain malabsorption syndromes such as celiac disease, short bowel syndrome, gastric bypass, inflammatory bowel disease
Decreased exposure to sunlight. About 50% to 90% of vitamin D is absorbed through the skin. 20 minutes of sunshine daily, with 40% of the skin exposed, is required to prevent deficiency.
Aging Adults: The ability to synthesize vitamin D decreases by up to 75% with age.
Overweight and obese people: Those who carry excess body fat can increase their risk by up to 55% because vitamin D is trapped in adipose tissue and not available in the bloodstream.

See the previous blog about factors that affect vitamin D levels.

Athletes who practice indoor sports

Athletes who participate in indoor sports are at a higher risk of vitamin D deficiency.

Hockey players spend much of their time training, conditioning, and competing indoors. This makes it difficult to get vitamin D from sun exposure. To add to the statistics, another study found that 88% of the population were receiving less than the optimal amount of vitamin D.3

Several studies link vitamin D status to bone health and general bone injury prevention in the sports population.

Research and Vitamin D Deficiency

Studies have shown that inadequate vitamin D levels are linked to a higher risk of stress fractures in young men and women published in the Journal of Foot & Ankle Surgery. 4

In a study published in the journal, Nutrients rated the vitamin D status of college basketball players during the season. Players were given either a high dose, a low dose, or no vitamin D at the start of the study, depending on their circulatory 25-hydroxyvitamin D levels, to determine the optimal status of vitamin D3 supplementation.

The results showed that 13 of the 20 participants did not have enough vitamin D at the start of the study. Another finding was that of the examined athletes and The darker skin pigmentation increased the risk of vitamin D insufficiency at the start of the study.

The researchers found that most athletes who were inadequate with vitamin D benefited from supplementation of 10,000 IU to improve their status

Another study concluded that black professional footballers have higher levels of vitamin D deficiency than white ones

The study also suggests that vitamin D-deficient professional soccer players may also be at higher risk of fractures

Increasing performance is the desire of every athlete as it can lead to an increase in performance on the field. Your muscle tissue has several important receptor sites for vitamin D and supports the generation of electricity.1

A study of soccer players found that an increase in baseline vitamin D status over an 8 week period resulted in increased vertical jumps and sprint times of 10 meters.9

Of course, we need more research in this area to identify the relationship between vitamin D levels and performance.

Nonetheless, the current literature is promising and that at least baseline vitamin D values should be desirable.

Sources of Vitamin D.

The best sources of vitamin D are egg yolks, mushrooms, fortified milk, yogurt, cheese, salmon, and mackerel.8th

Vitamin D rich food sources:

6 ounces. fortified yogurt = 80 IU
3 oz. Salmon = 794 IU
1 cup fortified cereal = 40 IU
1 cup of fortified milk = 120 IU
1 egg yolk = 41 IU
1 cup of fortified orange juice = 137 IU

Practical applications

Athletes who exercise indoors, consume little vitamin D-rich sources, and live> 35 degrees north or south can benefit from a vitamin supplement of 1,500 to 2,000 IU per day to keep vitamin D concentrations in a sufficient range.

Athletes who have had a history of stress fractures, common illnesses, pain or weakness, or signs of overtraining should be assessed for vitamin D status.

Vitamin D is best absorbed with a high-fat meal.

It is important to see a doctor to further determine vitamin D levels and to meet with a registered dietitian to further discuss nutritional intervention.

References

1. Ogan, D. & Pritchett, K. "Vitamin D and the Athlete: Risks, Recommendations, and Benefits." Nutrients, 5 (6), 1856-1868. 2013.

2. Umar, M., Sastry, K.S. & Chouchane, A.I., "Role of Vitamin D Beyond Skeletal Function: An Review of Molecular and Clinical Studies." International Journal of Molecular Sciences, 2018, 19 (6), 1618.

3. Bendik, I., Friedel, A., Roos, F. F., Weber, P. and Eggersdorfer, M. "Vitamin D: A Critical and Essential Micronutrient for Human Health." Frontiers in Physiology, 5, 248, 2014.

4. Elsevier Health Sciences. (2015, December 14th). "Low vitamin D levels can increase the risk of stress fractures in active individuals: Experts recommend active individuals who participate in higher-impact activities may maintain higher levels of vitamin D." ScienceDaily. Retrieved October 19, 2020.

5. Sizar O., Khare S., Goyal A. et al. "Deficiency of Vitamin D." (Updated July 21, 2020). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2020 Jan-.

6. Sekel, N. M .; Gallo, S .; Fields, J .; Jagim, A. R .; Wagner, T .; Jones, M.T. "The Effects of Cholecalciferol Supplementation on Vitamin D Status in a Diverse Population of College Basketball Athletes: A Quasi-Experimental Study." Nutrients, 2020, 12, 370.

7. National Health Institutes – Food Supplements Office – "Vitamin D – Information Sheet for Health Professionals". (Accessed October 19, 2020).

8. Maroon JC, Mathyssek CM, Bost JW, Amos A., Winkelman R., Yates AP, Duca MA, Norwig JA. "Vitamin D Profile in National Football League Players." Am J Sports Med. 2015, May; 43 (5): 1241-5. Epub 2015, February 3rd. PMID: 25649084.

9. Close, GL, Russell, J., Cobley, JN, Owens, DJ, Wilson, G., Gregson, W., Fraser, WD & Morton, JP, "Assessment of Vitamin D Concentration in Non-Supplemented Professional Athletes and Healthy Adults during the winter months in the UK: effects on skeletal muscle function. "Journal of Sports Sciences, 31 (4), 344–353. 2013.

16 Nov

Blog

Destiny 2: Beyond Light Review: Ice is Nice

November 16, 2020
Posted by Samson

Destiny 2 Beyond Light

Destiny 2: Beyond Light Review: Icy expansions bring cool changes

"Beyond Light's weak history leaves much to be desired, but new stasis skills help make the game feel fresh again."

Versatile stasis forces
There is a lot to discover in Europe
Faster loading times

Blunt campaign
The class feels unbalanced

No matter how good it actually is, it's always tempting to feel a glimmer of hope when a Destiny 2 expansion is as significant as Beyond Light. Any excuse to jump into one of the best shooters again is welcome right now, but it is becoming increasingly necessary to keep long-term expectations in check.

A little over a year ago, we reviewed the game's last major expansion, Shadowkeep. At the time, we said the upgrade was "full of potential" and we were hoping it would turn the game around after a difficult year with no exciting content.

If that sounds like déjà vu to fans, it's because it's exactly the same situation that Beyond Light is in now. Shadowkeep ultimately didn't deliver the intriguing setup, leaving players hoping that Beyond Light would get the ship back on course. After years of re-experiencing the same cycle, it is time to finally accept these expansions for what they really are, and stop using them as a symbolic Rorschach test for the future of the game.

Destiny 2: Beyond Light is a perfect content drop for fans who just want more Destiny. The new location in Europe and the stasis ability give players a lot of leeway, although the new story campaign is one of the weakest in the franchise. For the looter, this is not an illuminating change. It's just a good reason to sign back in … and that's fine.

Welcome to Europe

Beyond Light features one of Destiny 2's most stand-alone stories to date. Instead of moving from planet to planet, almost the entire five-hour campaign is devoted to the game's new location, Europe. The big evil this time is a fallen captain named Eramis, who has equipped her army with the new element of the game, stasis. Guardians are forced to fight fire with fire (or ice with ice, in this case) by using the power of darkness against them.

Nothing about the story is particularly memorable. Eramis ends up being little more than another anti-climactic villain, with the really big evil presumably being saved for the game's upcoming raid. There isn't much to discover in each of the missions either, as the campaign has more or less the same order of objectives that are repeated three times. It feels less like a story, but more like a lengthy tutorial for stasis forces.

Destiny 2 Beyond Light

Despite these flaws, the story has surprising thematic weight. The good are asked whether it is morally right to use the tools of evil to fight evil, which in our current political climate is purposely felt to be right. This question becomes less convincing every time characters have the same existential debate. However, it is always welcome to hear meaningful real-world questions asked throughout the game's infinitely vague story about light and dark.

Europe itself is a mixed bag when it comes to locations. Sometimes the snow-covered planet looks just like the moon with gray craters exchanged for white hills. The lack of suitable landing zones means players have to do the same long hikes every time they have a new destination. The campaign and subsequent post-quests will send players through the same handful of areas over and over, which is getting old quickly.

The best parts of the planet are the rooms that are hidden under the snow. High-tech laboratories create a stark contrast to Europe's bleak surface and give the mixture a certain environmental secret. Of particular note are the lost sectors of Europe which provide some of the most inspired ideas of expansion. In a hidden area, I freed a train of Braytech robots that became my personal army when I defeated a giant hydra.

The story feels less like a story and more like a lengthy tutorial for stasis forces.

Even with these bright spots, the content and location of the new story are overwhelming compared to previous expansions. There's still a lot to enjoy, especially after the campaign ends, but Beyond Light feels less like Taken King's gold standard expansion than it does with the comparatively less ambitious Rise of Iron.

Ice cream to meet you

The campaign's obsession with stasis is ultimately justified. For the first time ever, Beyond Light is adding an entirely new item for players to equip, including new Supers and Abilities. Stasis gives the Guardians ice powers that enable them to keep enemies cold, crush frozen enemies, and build huge walls of ice like Overwatch's Mei.

Stasis is the most exciting feature Destiny has hit in years.

Stasis is literally changing the way the game is played, and fans are already taking full advantage of it. The game's Crucible PVP mode is currently in a state of glorious mayhem as Guardians use their skills to do things that have never been possible in Destiny before. Some build ice walls to block the entrances to checkpoints and capture them safely. Others throw the ability at their feet and shoot them dozens of feet in the air.

The Destiny series has rarely done this type of experiment, even with new subclasses and supers added. It was always clear what the three types of damage were doing, no matter how they were packaged. Stasis feels completely alien and adds excitement to the activities that players have been weeding out for years.

Destiny 2 Beyond Light

The way the stasis subclass works is fundamentally different from the old trio. Players can upgrade each ability with fragments that completely change the way they work. When the ice wall grenade wasn't clicking with my play style, I switched to one that shot out a creeping line of icicles that could be chained to enemies. The way players can customize the subclass is so deep that it is really worth looking for more options.

However, it feels like Bungie needs to make some adjustments. Stasis is absurdly powerful in a way that doesn't feel sustainable in the long run. Not only does ice freeze enemies (it can even turn off Supers), it also harms them when they break out. This is a blast in PVE activity where players can shatter a fair amount of debris, but it feels out of whack in competitive mode. Freezing feels like a death sentence no matter the circumstances, and stasis feels like an unbalanced option in its current state.

Even if there is still much to be done, stasis is the most exciting feature that Destiny has hit in years. It opens the door to new styles of play and lets old experiences work again. It's exactly the kind of update the game has been looking for in a long time.

Less is okay

The big story with Beyond Light is less about what's added and more about what's removed. The update significantly reduces Destiny 2 and removes entire planets and their corresponding activities. Places like Mercury are gone, freeing fans of boring content like the Infinite Forest.

Destiny 2 Beyond Light

What is surprising is that none of it feels missing so far. I didn't feel crazy for not being able to patrol Titan or miss a run of the escalation log. The mass expulsion shows how voracious Destiny 2 had gotten over the past few years as it accumulated filler that didn't add anything.

Not much is added in their place, but that has its merits. Destiny 2's file size has been cut almost in half, resulting in a more compact game that already feels a lot smoother. The loading times are faster and I have fewer problems with the loading zone during strikes.

Beyond Light is about taking the game back down to the basics so that Bungie and players can find out what is actually fun about the game.

The added stability feels like a fair trade, although the long-term implications are unclear. With much of Beyond Light's content in Europe, I'm not sure how little things will feel when I've got my chores done. Many of these questions should be answered in the upcoming season of the hunt, but ever-skeptical fans wouldn't be wrong in preparing for another slow year.

That's why it's so important this time to recalibrate expectations. Beyond Light is not about starting a bright chapter for the series. It's about taking the game back to the basics so Bungie and the players can find out what is actually fun about the game. It's entirely possible that Beyond Light only piqued gamers' interest for a few weeks, but maybe it's time to accept that Destiny 2 is less effective as a long-tailed service game and a rock-solid shooter that's well worth it is to be visited again, less fun times a year.

Our opinion

Destiny 2: Beyond Light is a leaner proposition than fans hoped for thanks to its disappointing campaign, but there is still enough intrigue beneath Europe's surface to warrant a return to orbit. The new stasis subclasses refresh years of experience and ensure that parts of the game feel new again, even if the honeymoon feeling disappears in a few weeks.

Is there a better alternative?

The answer is still no, although the competition is getting tougher. Warframe is creeping up on the throne in particular, but Destiny 2's shooting is still unmatched.

How long it will take?

The campaign itself only lasts about five hours, but there are still many tasks and activities that need to be completed before the new season begins.

Should you buy it?

Yes. If you are already sold on Destiny 2 there is no reason not to continue the adventure. Moving to the next generation is an added reason for new console owners to jump back in.