{"id":1577,"date":"2021-05-21T07:37:41","date_gmt":"2021-05-21T07:37:41","guid":{"rendered":"https:\/\/www.a8h.com.au\/content\/?post_type=protocols&#038;p=1577"},"modified":"2021-05-22T12:36:03","modified_gmt":"2021-05-22T12:36:03","slug":"exercise-rules-special-access","status":"publish","type":"protocols","link":"https:\/\/www.a8h.com.au\/content\/protocols\/exercise-rules-special-access\/","title":{"rendered":"Exercise &#8211; Rules &#8211; Special &#8211; Access"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_single_image image=&#8221;1658&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621670737144{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;background-color: #99ffcc !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text][\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Comment<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604122876{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1614&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][vc_column_text]<strong>L-Leucine Enriched<\/strong>\u00a0Essential Amino Acids (EAAs)<\/p>\n<p>Pharmaceutical Grade (Pure)<\/p>\n<p>Available through your Activ8Health Practitioner[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li><span style=\"color: #d35400;\"><strong>Exercise is pointless<\/strong><\/span> unless you provide muscle with the building blocks to grow<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1598\" src=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway-150x150.jpg\" alt=\"\" width=\"150\" height=\"173\" srcset=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway-260x300.jpg 260w, https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/eaas-kingsway.jpg 646w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><span style=\"color: #d35400;\"><strong>Research has shown<\/strong><\/span>\u00a0only the EAAs are needed for protein synthesis after exercise<sup>1<\/sup>. No carbs were needed and the non-essential amino acids (NEAAs) were not needed for protein synthesis to occur after exercise<sup>1<\/sup>. Some studies have shown that adding carbohydrate can enhance protein synthesis<sup>2\u00a0<\/sup>, however, this is at a cost of adding calories.<\/li>\n<li><strong><span style=\"color: #d35400;\">L-Leucine<\/span>\u00a0<\/strong>is a critical amino acid for mTOR stimulation the driver of protein synthesis after exercise. Just 4 scoops of the Activ8Health Leucine-enriched EAA Blend will provide 3g of L-Leucine that maximises protein synthesis<\/li>\n<li><span style=\"color: #d35400;\"><strong>Exercise can be harmful<\/strong><\/span>\u00a0without providing the building blocks for muscle growth\u00a0as the exercised muscle needs additional resources to grow and repair. To get these resources like amino acids your body will &#8216;rob&#8217; Peter to pay Paul i.e. the body will raid tissues like tendons, ligaments, organs and bone through the\u00a0<strong>Triage Mechanism<\/strong>\u00a0proposed by Professor Bruce Ames<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1615&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621675544098{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\">Warm-Up<\/span><\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ol>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1617\" src=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest-233x300.jpg\" alt=\"\" width=\"150\" height=\"193\" srcset=\"https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest-233x300.jpg 233w, https:\/\/www.a8h.com.au\/content\/wp-content\/uploads\/2021\/05\/Weighted-Vest.jpg 393w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>A walk with a weighted vest first is a good idea to warm up<\/li>\n<li>Push-ups or hanging from a door beam (see Home Equipment) for a stretch<\/li>\n<li>Simple jumping jacks or just jumps to warm up on a rainy day will be fine<\/li>\n<li>Keep the weighted vest on when doing your home exercises for added load<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\">Finish off your sets with a SUPER-SLOW set<\/span><\/h3>\n<ol>\n<li>It is suggested you start off with a slow count to 10 for both the concentric move or eccentric move<\/li>\n<li>This count can be stretched out as you progress<\/li>\n<li>What are you aiming for with Super Slow? It is to feel a burn or muscle failure at the end of that count which will vary for individuals and with fitness levels. Progress slowly. Use a 5 count concentric and eccentric move if you have to when you begin<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608318897{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_single_image image=&#8221;1659&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<\/p>\n<ul>\n<li>This principle can apply to all exercises<\/li>\n<li>It ensures that the eccentric movement is maximised<\/li>\n<li>It takes away all momentum<\/li>\n<li>It provides increased\u00a0<strong>Time Under Tension (TUT)\u00a0<\/strong><\/li>\n<li>It increases\u00a0<strong>Metabolic Stress\u00a0<\/strong>with Super Slow Exercises especially if you can lengthen the two concentric and eccentric movements<\/li>\n<li>50% increased strength in men and women and inceased muscle mass<sup>7<\/sup>.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>The 3 principles of muscle hypertrophy (growth)6 <\/strong><\/span><\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ol>\n<li><strong>Mechanical Tension\u00a0<\/strong><br \/>\ni. Increasing load gradually<br \/>\nii. Concentrating on Eccentric Contractions of a movement<br \/>\niii.\u00a0<strong>Time Under Tension (TUT)<\/strong>\u00a0&#8211; the amount of time the muscle\u00a0is exposed to a load and SUPER-SLOW movements will significantly increase TUT<\/li>\n<li><strong>Muscle Damage<\/strong>\u00a0&#8211; This will occur as a result of the load and reps being used and this is important to stimulate satellite cells (muscle stem cells) to mobilise and cause repair and growth. The Eccentric (stretching) movements cause more damage and hence more repair and growth.<\/li>\n<li><strong>Metabolic Stress<\/strong>\u00a0&#8211; This is the accumulation of metabolites such as lactate due to anaerobic (without oxygen) muscle stress. This happens towards muscle failure (exhaustion) where the Type-IIX muscle fibres kick-in. Advanced training techniques use occlusion training with bands but this needs to be approved by your doctor and best to see an Exercise Physiologist first before commencing this training. To be avoided by anyone who has vascular issues. The safest way to build up metabolic stress is SUPER-SLOW exercises<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Do resistance exercises to failure<\/strong><\/span><\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li>This simply means exercising with weights, bands or using body weight until you just can&#8217;t do another repetition.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Rest periods after exercise<\/strong><\/span><\/h3>\n<p style=\"text-align: center;\">(The strongest Type-IIX muscle fibre fatigue period determines this need for rest)<\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]1.<strong>\u00a0<span style=\"color: #d35400;\">Beginners<\/span><\/strong>\u00a0&#8211; Exercise only every second day. Rest is critical to allow an increase in muscle mass as repair and growth can only occur in rest periods.<\/p>\n<p>2.\u00a0<span style=\"color: #d35400;\"><strong>Type-IIX Muscle Fibres<\/strong><\/span>\u00a0&#8211; These are the strongest muscle fibres in the human body and have the greates potential to grow. When you take an exercise to exhaustion you work your way from Type-1\u00a0\u2192 Intermediates\u00a0\u2192 Type-IIX muscle fibres. These Type-IIX once engaged will not become activated again for 4 to 10 days or even more<sup>3, 4<\/sup>. This is essentially about dietary energy conservation as the Type-IIx muscle fibres are energy guzzlers when activated\u00a0and dietary energy through human evolution has been difficult to obtain so this is an energy-conservation tactic.<\/p>\n<p>3. <span style=\"color: #d35400;\"><strong>Split Routines<\/strong><\/span>\u00a0&#8211; Because it takes time for the Type-IIX to recover, you should never work the same muscle group two days in a row. Ideally, do upper body work one day, then lower body work the next day or day after and allow 1 day rest and start again. Rest and recover is vital to muscle growth along with optimal nutrition.[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621604592789{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\">For beginners we will concentrate on the<\/span><\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Big-5 Exercises<\/strong><\/span><\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<ul>\n<li>The Big-5 group of exercises can work the whole body with just 5 exercises<sup>3<\/sup>.<\/li>\n<li>The Big-5 can be done with body weight exercises or home gym exercises<\/li>\n<li>The Big-5 can also be done using\u00a0<strong>Free Weights<\/strong>,\u00a0<strong>Cable\u00a0<\/strong>or\u00a0<strong>Machines<\/strong><\/li>\n<li>Beginners should always start off with body-weight exercises or free weights and try to use compound moves where multiple muscles and joints are used in just one movement<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621675201391{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\">For advanced training we will concentrate on the<\/span><\/p>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Big-5 Exercises (Foundation)<\/strong><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>+<\/strong><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Advanced Techniques<\/strong><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>+<\/strong><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Advanced Nutrition and Supplementation<\/strong><\/span><\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621608330179{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]There are many advanced training concepts that will be mentioned here but never used unless you have consulted with your doctor and an Exercise Physiologist (EP) first!<\/p>\n<p>Without optimal nutrient intake, exercise can be harmful to the body as described above.<\/p>\n<p><strong>For muscle hypertrophy the critical factors are:\u00a0<\/strong><\/p>\n<ol>\n<li><span style=\"color: #d35400;\"><strong>Ergogenic aids such as HMB (b-Hydroxy b-methylbutyrate)<\/strong><\/span>\u00a0a metabolite of the critical essential amino acid L-Leucine. This provides both an anabolic (muscle building) and anti-catabolic (stops muscle breakdown).<\/li>\n<li><span style=\"color: #d35400;\"><strong>HMB used along with the EAAs + L-Citrulline<\/strong><\/span>\u00a0will provide not only the building blocks for protein synthesis but the anabolic stimulus for adding on lean muscle mass and prevent excessive muscle breakdown (catabolism) with exercise.<\/li>\n<li><span style=\"color: #d35400;\"><strong>Creatine<\/strong>\u00a0<strong>for high intensity exercise, recovery and ATP production<\/strong><\/span>\u00a0&#8211; Adults have around 80 g &#8211; 130 g of creatine in their bodies mainly in the form of\u00a0<strong>phosphocreatine<\/strong>. The phosphocreatine is a\u00a0<strong>phosphate donor<\/strong>\u00a0regenerating ADP produced by the energy-rich ATP so that energy levels are restored rapidly. Derived mainly from animal meats something you just don&#8217;t want for a variety of known medical impacts, the consumption of 3 g to 5 g per day is all that is required to maintain the level of this important compound. No loading is required. Best taken in the morning or before exercise. Helps age-related loss of muscle mass in older adults (sarcopenia)<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_section css=&#8221;.vc_custom_1621675915165{margin-top: 50px !important;}&#8221;][vc_row css=&#8221;.vc_custom_1621675722069{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column][vc_column_text]<\/p>\n<h3><span style=\"color: #d35400;\">Know your &#8216;Eccentric&#8217; muscle moves<\/span><\/h3>\n<ol>\n<li>The eccentric (stretching) part of any resistance exercise is the most important<\/li>\n<li>Spend more time on this eccentric stretching motion as this will cause more microscopic muscle damage which is important for growth of muscle<\/li>\n<\/ol>\n<p>Here are the eccentric movements for the Big-5 exercises opposite[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681932146{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Exercise<\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;2\/3&#8243; css=&#8221;.vc_custom_1621675881862{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Eccentric Component<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681938571{border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][\/vc_column][vc_column width=&#8221;1\/3&#8243; css=&#8221;.vc_custom_1621675881862{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Gym<\/h3>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; css=&#8221;.vc_custom_1621681873284{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\">Home<\/h3>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681945282{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Chest Press<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; el_class=&#8221;small-column&#8221;][vc_single_image image=&#8221;1660&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong><\/span>\u00a0= Squeezing the arms together<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= Arms moving away, stretching the chest[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;1620&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong><\/span>\u00a0= Squeezing the arms upwards<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= Arms coming back down[\/vc_column_text][vc_single_image image=&#8221;1619&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]Perfect Fitness Chest Dip<\/p>\n<p><span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pushing away from the handles<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= Coming down towards the handles[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681945282{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Leg Press Squats<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; el_class=&#8221;small-column&#8221;][vc_single_image image=&#8221;1661&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= The legs pushing away from you<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The weight coming towards you[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">The Squat<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1662&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= The moving upwards phase (A)<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The moving down phase (B)[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681945282{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Seated Row<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; el_class=&#8221;small-column&#8221;][vc_single_image image=&#8221;1663&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pulling the arms\u00a0towards you<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The arms moving away from you[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">One arm dumbbell row<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1624&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pulling the arm\u00a0upwards (2)<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= Letting the arm fall back down (1)[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Door hang<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1625&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Moving upwards<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= Coming back down[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621681945282{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Overhead Press<\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; el_class=&#8221;small-column&#8221;][vc_single_image image=&#8221;1664&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pushing upwards<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The arms coming down[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;1629&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pushing upwards<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The arms coming down[\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621684053079{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #d35400;\"><strong>Pulldown <\/strong><\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243; el_class=&#8221;small-column&#8221;][vc_single_image image=&#8221;1665&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]<span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pulling the arms down<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The arms moving back up[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_column_text]<\/p>\n<p style=\"text-align: center;\">The Renegade Row<\/p>\n<p>[\/vc_column_text][vc_single_image image=&#8221;1624&#8243; img_size=&#8221;medium&#8221; alignment=&#8221;center&#8221;][vc_column_text]Whether you do this exercises on the floor with pushups inbetween or as above the following applies:<\/p>\n<p><span style=\"color: #d35400;\"><strong>Concentric<\/strong>\u00a0<\/span>= Pulling the arms upwards<\/p>\n<p><span style=\"color: #d35400;\"><strong>Eccentric<\/strong>\u00a0<\/span>= The arms moving back down[\/vc_column_text][\/vc_column][\/vc_row][\/vc_section][vc_row css=&#8221;.vc_custom_1621675925377{margin-top: 30px !important;}&#8221;][vc_column][vc_column_text]<strong>References:\u00a0<\/strong><\/p>\n<ol>\n<li>B\u00f8rsheim, E., Tipton, K.D., Wolf, S.E. and Wolfe, R.R., 2002. Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology-Endocrinology And Metabolism.<\/li>\n<li>Dreyer, H.C., Drummond, M.J., Pennings, B., Fujita, S., Glynn, E.L., Chinkes, D.L., Dhanani, S., Volpi, E. and Rasmussen, B.B., 2008. Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. American Journal of Physiology-Endocrinology And Metabolism, 294(2), pp.E392-E400.<\/li>\n<li>Little, J. and D. McGuff (2009). Body by Science: A Research-Based Program for Strength Training, Body Building, And Complete Fitness in 12 Minutes a Week, McGraw Hill Professional.<\/li>\n<li>Ide, B.N., Leme, T.C., Lopes, C.R., Moreira, A., Dechechi, C.J., Sarraipa, M.F., Da Mota, G.R., Brenzikofer, R. and Macedo, D.V., 2011. Time course of strength and power recovery after resistance training with different movement velocities. The Journal of Strength &amp; Conditioning Research, 25(7), pp.2025-2033.<\/li>\n<li>Ispirlidis, I, Fatouros, IG, Jamurtas, AZ, Nikolaidis, MG, Michailidis, I, Douroudos, I, Margonis, K, Chatzinikolaou, A, Kalistratos, E, Katrabasas, I, Alexiou, V, and Taxildaris, K. Time-course of changes in inflammatory and performance responses following a soccer game. Clin J Sport Med 18: 423-431, 2008.<\/li>\n<li>Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength &amp; Conditioning Research, 24(10), pp.2857-2872.<\/li>\n<li>Westcott, W.L., Winett, R.A., Anderson, E.S. and Wojcik, J.R., 2001. Effects of regular and slow speed resistance training on muscle strength. Journal of sports medicine and physical fitness, 41(2), p.154.<\/li>\n<\/ol>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_single_image image=&#8221;1658&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; css=&#8221;.vc_custom_1621670737144{border-top-width: 1px !important;border-right-width: 1px !important;border-left-width: 1px !important;background-color: #99ffcc !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column width=&#8221;1\/2&#8243;][vc_column_text][\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1621603644244{border-left-width: 1px !important;border-left-color: #000000 !important;border-left-style: solid !important;border-radius: 1px !important;}&#8221;][vc_column_text] Comment [\/vc_column_text][\/vc_column][\/vc_row][vc_row content_placement=&#8221;middle&#8221; 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