Iron shelter

ما هي اسباب عدم تطور الجسم!!!

ارمي سؤالك تحت 👇🏽

‏‎ #تنشيف #تضخيم #دايت #تغذية #كارديو #جيم
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loads of Healthy Snack Ideas :) Which is your favourite?! 🍽
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Here are 30 really easy and healthy ideas to fulfill your diet plan
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• 60g dried mango🥭
• 300ml whole milk🥛
• Homemade protein bar
• Banana 🍌 + nut butter
• 25g 70%🍫cacao dark chocolate
• 40g🥜Almonds
• Apple slices🍏 + nut butter
• Homemade trail mix
• Berries🍒+ 🍫
• Grapes 🍇 + 🧀cheddar
• Hummus + vegetables🥒
• Juicy tomatoes🍅 + feta
• 3 plain rice cakes🥞
• 25 🍓strawberries
• 2 🥝kiwi fruit
• 200g🥕carrots
• 25g 🍿popcorn
• 80g roasted chickpeas
• Pink Lady Apple🍎
• Greek yoghurt🍮19g protein.
• Veg crisps🍟
• Biltong jerky🥩19g protein
• Banana🍌
• Rice cake bar
• 1 turkey sausage🍔+ 20g lighter cheese🧀
• Beef jerky
• 1 rice cake with 1 tbsp pb
• Homemade cookie dough🍪protein bar
• 170g pot 0% fat yoghurt
• 2 boiled eggs🥚🥚

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Some of these have some fat paired with something fruity/veggie. This is good for keeping you satiated and feeling full, as opposed to eating a large volume carby snack that just leaves you want more

1️⃣ INHALE AND BRACE ⁣
First inhale a large breath into your stomach. It is important to take a deep breath so it fills your stomach, and not your chest. The next step is to create tension in your torso. This increases into-abdominal pressure (IAP), which is the pressure rating within the abdominal cavity. Higher IAP means increased stability and stiffer spine. ⁣

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By bracing you create tension in your torso and increase IAP. Imagine that someone is about to hit you as hard as they can in your stomach. The natural response to this is bracing. Always brace before starting a repetition. ⁣

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2️⃣ HOLD BREATH⁣
Hold your breath throughout the lift to maintain tension and stability. This helps you keep take the load off the spine and keep it in a neutral position, and allows you to exert maximum force. Pretend you are going under water when squatting down, and that you cannot breath again until you are at the top (head over water). ⁣
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3️⃣ EXHALE AND RESET⁣
Exhale at the top of the movement, and start all over again. ⁣
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⁉️ SHOULD I HOLD MY BREATH ON THE WAY UP TOO? ⁣
Holding your breath during a squat is called valsalva maneauver. This causes the inhale and brace technique to be amplified, further increasing IAP. Holding your breath therefore yields the best results, and is used by powerlifters. ⁣
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However, blood pressure also rises dramatically during the valsalva maneauver. It is therefore advised that for people with heart problems or high blood pressure avoid this. Instead, exhale on the way up or near the top of the movement. ⁣
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⁉️ WHY IS BRACING SO IMPORTANT? ⁣
Have you ever tried jumping off of sand? You won’t go very high, because the platform you are jumping from is unstable. It is the same with lifting. If your body is tight and under tension, you have no energy leaks, and you’ll be able to exert maximum force and use your muscles to their full potential!




STAGE 1⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This progression model is very simple - keep your reps the same every week and increase the weight by the smallest possible increment.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Within a few months, this type of progression becomes too fast, meaning you need to move to the next stage.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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STAGE 2⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now you'll keep the weight the same every week, but work your way up through a rep range.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, let's say we are working in the 6-8 rep range. We add reps across our sets until we 'complete' the rep range.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With the 6-8 rep range complete, you increase the weight and drop back down to the bottom of the rep range.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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STAGE 3⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's doubtful almost anyone reading this has truly completed stage 2 so I'll leave explaining stage 3 for another day. If you're interested, look into 'block periodisation'.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now, before you decide you've 'completed' one of the stages, you need to ask yourself the following questions.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Am I in a calorie surplus?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Am I consistently getting enough sleep?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Am I lifting with good form?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Am I taking deloads every 4-6 weeks? (this is applicable in stage 2 onwards only)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Am I avoiding anything else which might be impacting my recovery (eg. consuming large amounts of alcohol at the weekend?)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If the answer to any of the above is no, then you need to address that first before trying a different progression scheme!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I get lots of questions about the specific criteria in your lifestyle being used to determine what split might work best for you. Here's some good reasons for doing the 3,4,5 and 6 day splits that might help you see which one would fit best into your lifestyle.
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3-DAY SPLIT: Best if you're a beginner, or you are short on gym time in the week, or you love getting a full body pump. These will be 3 full body workouts a week.
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4-DAY SPLIT: Best if you're an intermediate (2-4 years lifting), have a decent amount of time for the gym, or are looking for an ideal training volume for yourself. This will be 2 upper body workouts and 2 lower body workouts a week (1 strength day, 1 hypertrophy day for each).
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5-DAY SPLIT: Best if you're between intermediate/advanced (2-4+ years training), have a good amount of time for the gym, or want a high volume split. This will include an upper day and a lower day (both strength days), as well as a push, pull and leg day (all hypertrophy days).
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6-DAY SPLIT: Best if you're advanced (4+ years training), have lots of time for the gym, or want to maximize your total training volume. This will include 2 push days, 2 pull days, and 2 leg days a week (1 strength day and 1 hypertrophy day for each).
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Remember, do the one that you most enjoy and best fits into your lifestyle. One is not better than the other.
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What split would you pick? Let me know in the comments!

As we get back to resuming normalcy or “unmuting” and Everything really starting to move in the right direction,

It’s okay if quarantine felt harder than it should. It’s okay to be afraid of excessive time alone and it’s okay to be less productive even if you have more free time.
Loss is always a hard thing to deal with and we as a society are dealing with the collective loss of life as we know it.

We base our lives off structure and routine, off things we take for granted until they’re gone, we thrive off outlets that make us feel good when s**t gets hard, and we been missing all of that.

I’m by no means saying we should find meaning and be grateful for this pandemic, sometimes s**t just happens. But this time can be used to practice gratitude for all we had before and meaning from things we might be burying down.

Personally the last few years of my life have flown by, a lot has happened and even more has changed.
I put a lot of pressure on myself which honestly sometimes leads to a load of fear and self doubt. Whether about my physical issues, who I am as a person and how I’ve changed, what’s expected of me, what I expect of myself and what not to expect from others.. the list can go on and I’m sure I am not alone.

In the slow pace time we were in , I’ve buried and figure out what it means to me. And some of my s**t might not mean s**t, but I will work on being grateful for it all leading me through this life I’ve lived so far. appreciate what you have
✌🏼 Happy LIFE y’all

Working out while you're sore🤕? A good idea?

Many believe that working out while sore will only make the soreness work, make it last longer, and might even hurt muscular adaptations.

Luckily, the research doesn't seem to show that to be the case. Soreness duration, intensity, recovery rate, and even range of motion recovery all seem to be unaffected when training through soreness. In fact, some research has shown that doing some lightweight work a day after a training session might actually IMPROVE recovery!

(Personally I recommend working the sore muscle again no less than 48 hrs )

So don't fret going to the gym sore. If it does feel tough working out, opt for lighter weights or training different muscle groups that are not sore. Just make sure you're dealing with soreness instead of joint pain! One is discomfort at the muscle, the other is pain at the actual joint. Make sure to deal with joint pain, either through a PT/doc or added rest, before moving forward!

هل تتمرن ولديك الم في العضلات🤕؟ هل هيا فكرة جيدة؟
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يعتقد الكثيرون أن ممارسه الرياضه أثناء الم العضلات لن يؤدي إلا إلى وجع اكبر ، ويجعله يستمر لفترة أطول ، وقد يضر حتى بتكيف العضله.
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لحسن الحظ ، مافي دليل او بحوث بتأكد ذلك. يبدو أن مدة الألم ، وقوته ، ومعدل التعافي ، وحتى نطاق استعادة الحركة لا تتأثر عند التدريب خلال الوجع. ولكن أظهرت بعض الأبحاث أن القيام ببعض التمارين بأوزان خفيفه بعد يوم واحد من التمرين المسبق قد يؤدي في الواقع إلى تحسين التعافي العضلي!

(شخصيا ما بنصح بتمرين العضله مره ثانيه بعد ما اقل من ٤٨ ساعه)
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لذلك لا تقلق من التمرين وعضلاتك متألمه. إذا كان التمرين صعب اختار أوزان أخف أو قم بتمرين مجموعة عضلية مختلفة غير متقرحه. بس تأكد من أنك بتتعامل مع وجع عضلي وليس من آلام المفاصل! في حاله كان آلام في المفاصل يجب مراجعه الطبيب أو اخذ راحة إضافية ، قبل المضي قدمًا!

The process of recovering from rotator cuff injury is still on but am going to be back stronger.

It is through pain I found my purpose.
It is through my suffering I found true strength and through downturns in my life I found courage.

Supplements can be controversial. From potential health dangers or simply lack any concrete evidence supporting its use, knowing which supplements actually work can be tricky.

Fist, DISCLAIMER: No, you do not "need" supplements. They are only used if you prefer their added benefits in whatever your goal/objective might be.

That being said, based on the research, there have been only a handful of effective and safe (relatively) supplements worth your money. Here's three:

1. Protein powder shake - Simply put, it's just protein. We know how important protein is for muscle growth and preservation and sometimes it's difficult to meet amounts recommended for your goals from just the food you eat. If that's the case, protein powder can be a great substitute. Consider the type though, since not all protein powders are equal. There are dairy proteins (whey and casein) as well as non-animal proteins (soy and h**p).

2. Creatine - The most researched supplement in all of exercise science, creatine has shown to be very effective in providing energy by refueling ATP stores within the ATP-PCr system. Its effects aren't universal, though. There have been non-responders to creatine and if you've taken it before and felt no benefit (after a loading period), then maybe it's not for you. But for many, it certainly warrants attention. Keep in mind, there are studies linking creatine to hair loss, although its relationship is limited to accelerated loss in those already genetically predisposed to hair loss. Oh, and it can make you feel "puffy" from the added water it retains.

3. Caffeine - not much of a surprise here. We know of caffeine's stimulant effects, creating momentary bursts of alertness. Studies also show an ergogenic effect in aerobic performance (e.g. long distance running) and only some effect in anaerobic performance (e.g. heavy lifting). Much of its anaerobic benefits are tied to ones tolerance to caffeine. If you're a regular user and have built a strong tolerance to it, then these ergogenic benefits might not be as pronounced as it would be in people that are caffeine sensitive.

المكملات الغذائية يمكن تكون مثيرة للجدل. بسبب المخاطر الصحية المحتملة أو انها تفتقر لدليل ملموس يدعم استخدامها ، ومعرفة أي المكملات الغذائية مفيد او ضار.

وجهه نظر: لست بحاجة إلى مكملات . يتم استخدامها فقط في حاله عدم استطاعه اخذ الكميه اللازمه من الدايت للوصل لهدفك.

وفقا للبحوث ، لا يوجد سوى عدد قليل من المكملات الفعالة والآمنة (نسبيًا) التي تستحق فلوسك. اهم ثلاث:

1. البروتين - ببساطة ، هو بروتين فقط. نعلم أهمية البروتين لنمو العضلات والحفاظ عليها وأحيانًا يكون من الصعب تلبية الكميات الموصى بها لأهدافك من الطعام الذي تتناوله فقط. إذا كان هذا هو الحال ، يمكن أن يكون البروتين بديلاً رائعًا. ضع في اعتبارك النوع ، لأن ليس كل مساحيق البروتين متساوية. هناك بروتينات الألبان (مصل اللبن والكازين) وكذلك البروتينات غير الحيوانية (الصويا والقنب).
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2. الكرياتين - المكمل الأكثر بحثًا في جميع علوم الرياضه ، أظهر الكرياتين أنه فعال جدًا في توفير الطاقة عن طريق إعادة تزويد محطات ATP بالوقود داخل نظام ATP-PCr. وبالتالي يسرع من بناء العضل . لكن يوجد قله غير مستجيبون للكرياتين وإذا كنت قد تناولته من قبل ولم تشعر بأي فائدة (بعد فترة تحميل) ، فقد لا يكون مناسبًا لك. ولكن بالنسبة للكثيرين ، فإنه بالتأكيد يستحق الاهتمام. ضع في اعتبارك أن هناك دراسات تربط الكرياتين بفقدان الشعر ، ليعض الذين هم بالفعل مهيئين وراثيًا لتساقط الشعر. ويمكن أن تشعر انك منتفخ" لانه يجعلك تحفظ الماء في العضلات والجسم.

3. الكافيين - ليس مفاجأة كبيرة. كلنا نعرف الآثار المنشطة للكافيين . تظهر الدراسات تأثيرًا مثيرًا للتمارين الهوائي (مثل الجري لمسافات طويلة) وبعض التأثير فقط في الأداء اللاهوائي (مثل الرفع الثقيل). ترتبط الكثير من فوائده اللاهوائية بكل من يتحمل الكافيين. إذا كنت مستخدمًا منتظمًا وقمت بتحمل قوي له ، فقد لا تكون الفوائد كبيره كما هي في الأشخاص الذين لديهم حساسية تجاه الكافيين.

There are many different techniques you could perform your sets to add variety to your workout routine.⁣

هناك العديد من الأساليب المختلفة مهم معرفتها والتي ممكن من خلالها أداء مجموعاتك لإضافة تنوع إلى روتين التمرين

(super sets) ❗️شنو يعني

‎هو عملية دمج تمرينين بتمرين واحد
‎كل جوله من التمرينين يعتبرون جوله واحده

‎مثال

‎جوله صدر عالي بار
+
‎جوله صدر مستوى دامبل
=
‎جوله وحده من تمرين سوبر ست

(Giant set) ❗️شنو يعني

‎نفس الفكره بس تدمج ثلاث او أربع تمارين بوقت واحد

‎مثال

‎أكتاف امامي دامبل بعدد تكرار
+
‎أكتاف جانبي دامبل
+
‎أكتاف خلفي دامبل
+
‎أكتاف امامي جهاز دفع
=
‎جولة وحده من Giant

(drop set) ❗️شنو يعني

‎عملية تقليل الوزن بشكل تدريجي أثناء ممارسة التمرين بأقل وقت ممكن من الراحه ولا تقل عن ثلاث مرات تدريجياً

‎يعني تلعب بار مستوي

‎وزن 100
‎تخفف
‎وزن 80
‎تخفف
‎وزن 60
‎عدد تكرار معين على حسب التكنيك المتبع

‎بس لازم ثلاث مرات على الأقل تخفف وزنك

(FST7) ❗️شنو يعني

‎ انك تلعب سبع جولات في التمرين الواحد
‎مع تقليل الراحه ما بين الجولات بأقل مدة ممكن
‎تتراوح بين 20 إلى 30 ثانيه

(negative set) ❗️شنو يعني

‎جوله بعدد تكرارت بطيئة جدا برتم ايقاععي 1:1:1:2:3

(Slow set) ❗️شنو يعني

‎انك تلعب تمرين بإيقاع بطئ نفس 1:1:2

(Pyramid set) ❗️شنو يعني

‎ابدا بوزن خفيف وتكرارات أعلى ، وبعدها تزيد الوزن بالتدريج وتقل التكرارات. وبعدها تنزل في الوزن بالتدريج وتزيد العدات

‎(21) ❗️شنو يعني

‎انك تقسم الجوله إلى سبع تكرارت متصله

‎أول سبعه تكون نص رفعه من تحت إلى النصف
‎ثاني سبعه تكون نص رفعه من النص إلى الاعلي
‎ثالث سبعه تكون رفعه كامله من تحت إلى اعلي

(method 28) ❗️شنو يعني

‎نفس فكرت 21 بس تختلف بالتكنيك

‎أول سبعه رفعه كامله negative
‎ثاني سبعه نص رفعه من تحت إلى النصف
‎ثالث سبعه نص رفعه من النص إلى الأعلى
‎رابع سبعه رفعه كامله من تحت إلى اعلي

‎ملاحظة
‎كثرت التكرار تزيد لياقة العضله وقدرة التحمل
‎قلة العدد تزيد القوة
‎فلازم تعرف توزع بين القوة والقدرة

🔥HOW MUSCLE GROWS🔥

- Extra explanation to previous post
After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.
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So how do you actually add muscle to your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles. When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). Activating these satellite cells may be the difference between what allows certain “genetic freaks” to grow massive muscles and what makes other people “hard-gainers.

🔥كيفية نمو العضلات🔥

- شرح موضح للموضوع السابق
بعد التمرين ، يقوم جسمك بإصلاح أو استبدال الألياف العضلية التالفة من خلال عملية خلوية حيث يدمج ألياف العضلات معًا لتشكيل خلايا بروتين عضلية جديدة أو ألياف ليفية. تزداد هذه الألياف الليفية التي تم إصلاحها في السماكه والعدد لتضخم العضلات (تنمو). يحدث نمو للعضلات عندما يكون معدل تخليق بروتين العضلات أكبر من معدل انهيار بروتين العضلات. ونفس ما ذكرنا مسبقا لا يحدث هذا التعديل أثناء رفع الأوزان بالفعل. ولكن يحدث أثناء الراحة.
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إذن كيف نزيد نسبه العضلات للخلايا العضليه؟ وهنا يأتي دور الخلايا الساتلية حيث تتصرف مثل الخلايا الجذعية لعضلاتك. عند تنشيطها ، فإنها تساعد على إضافة المزيد من النوى إلى خلايا العضلات وبالتالي تساهم بشكل مباشر في نمو الألياف العضلية (خلايا العضلات). قد يكون تنشيط هذه الخلايا الساتلية هو الفرق بين ما يسمح لبعض "المحظوظين جينيا" بنمو عضلات ضخمة وما يجعل الآخرين "يكسبون كتله عضليه بصعوبة كبيرة.