envision_and_execute

It wasn’t pretty but I still got it up and locked it out. New personal record for split jerk at 225lbs!

🕴Trust the process of change and growth. It may be challenging, but if it does not challenge you it will not change you. Lay one brick down at a time.🧱

Experiencing muscle tightness after workout ⁉️ Tight muscles are not only frustrating and painful, but can also limit movement. Worst of all, they can make it harder to stick to your exercise program. 🥴

🙆🏾‍♂️Knowing how to manage and prevent tight muscles will help keep you exercising. Muscles can tighten up for a number of reasons. Three times when muscle tightness can occur are during periods of prolonged inactivity, during exercise, and post-exercise.

🤔so, what causes muscle tightness? During prolonged inactivity, for example long days and weeks working at a desk, working at a desk ,some muscles can get tight as a result of their restricted movement. When you are seated at a desk, your hips are in a bent, or flexed, position. This puts the muscles on the front of the hip (hip flexors) in a shortened position, and the muscles on the back of the hip (glutes ) in a lengthened position. In addition, as you sit at a desk reaching forward to work on a computer, your chest muscles (pectorals) will be in a shortened position, while your upper back muscles (rhomboids) will be in a lengthened position. Over time, this can result in muscle imbalances with the shortened muscles becoming “tight” and the lengthened muscles becoming weak.

If you look around you, you’ll notice many people have developed poor posture with forward rounded shoulders and underdeveloped glutes.❌ 🍑

😣Another time when muscles tighten up is during exercise, for example, a muscle cramp. During a muscle cramp, the muscle fibers remain shortened and are unable to lengthen due to fatigue or improper hydration and nutrition. Let’s the muscle relax, because stretching the muscle too fast can result in injury.

👍🏽Muscles can also tighten up following exercise. This is felt as muscle soreness. Soreness felt is a result of small ruptures within the muscle. While the soreness will usually disappear within 72 hours of onset, increased blood flow to the sore area, either by moderate intensity exercise or massage may help soreness.🙌🏽

Getting better everyday is the goal! Here we have a drill receiving the serve and passing on the run. Great job Tatiana!🏐

I often get asked “how many reps should I do if I want to get tone, or how many reps should I do to get stronger?” Naomi asked me if she should stop because her legs started shaking during our leg workout.

You’ve heard the gym myth that training for size or strength requires using heavy weights for just a few reps, while training to improve muscle definition requires using lighter weights for a high # of reps. While there is some of truth to these claims, it is important to understand that the number of reps you do for each exercise has an influence on the results you get from your workout program. In general, the # of reps you do for an exercise is inversely related to the amount of weight you use. As the amount of weight goes up, the # of reps you are able to perform decreases. Therefore, higher-intensity loads can only be done for a few reps, while lower-intensity loads can be moved for a high number of reps before fatigue sets in. Today, many popular programs encourage participants to do high # of reps for ballistic exercises, such as barbell cleans or jumps. Unfortunately, doing too many reps may actually cause injury and limit your ability to train.
💪🏽Each rep involves three specific phases of muscle action: lengthening, a momentary pause and shortening.
🤔Regardless of your fitness goals, the # of rep you do is not nearly as important as whether those reps are performed to a moment of muscular fatigue. Fatigue in a muscle means that it is not capable of performing one more rep and ensures that all of the muscle fibers responsible for moving that muscle have been engaged. If your goal is to improve definition and you feel capable of performing a few more reps at the end of a given set, you have not fatigued all of the muscle fibers. This means you have wasted your time because you will not be training in the most efficient manner possible.
🦵🏽Training for definition can be achieved by a couple of different rep ranges. The # of reps isn’t as important as the length of time during which the muscle stays under tension. No matter how many reps you decide to use, to achieve definition you must reach a state of fatigue.
🏋🏽Training for strength requires using heavier loads. A heavier weight will automatically recruit more type II fibers in the involved muscles. Type ll muscle fibers rely on a limited amount of energy from anaerobic metabolism which is why heavy weight can be moved a few reps at a time.
🏃‍♂️ Endurance athletes are probably more interested in using strength training to support the specifics necessary to achieve success in your sport. Your program should focus on activating the type I muscle fibers that rely on aerobic metabolism. Endurance athletes need to be as aerobically efficient as possible, so performing strength-training exercises with light weights for a high number of reps will help muscles develop the aerobic efficiency necessary to support endurance-training efforts.
🔋 Power training can provide a number of important benefits and is completely safe if the appropriate # of reps is used. The focus with power movements should be on the quality of movement and not the quantity of reps performed.
📊Recommended Rep Ranges to Achieve Specific Goals📊
Endurance ≥ 12
Muscle Definition 8-15*
Maximum Strength ≤ 6*
Power •Explosive barbell lifts 1 - 2
•Jumps and medicine ball throws < 8
* For best results, the last rep should achieve fatigue.