Muscle Chemistry Archive
2021 Mr. Big Evolution Portugal Pro Scorecards
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IFBB Lenda Murray Bodybuilding Norfolk 2021 Results
A complete breakdown of the IFBB Lenda Murray Bodybuilding Norfolk 2021 results
This weekend held the IFBB Lenda Murray Bodybuilding Norfolk 2021 on July 17 in Norfolk, Virginia. The even included four divisions – Classic Physique, Men’s Physique, Women’s Bodybuilding and Figure. In the highlight of the competition, Janeen Lankowski won the Classic Physique division. Read on for a full breakdown of the Lenda Murray Bodybuilding Norfolk 2021 results.
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How to Double Your Pull-Ups in 6 Weeks
Double Your Pull-Ups with these Simple Steps
Pull-ups are one of the most badass exercises. Being able to lift your body weight is pretty cool. Not only are pull-ups cool, they help you build functional strength. Imagine an apocalypse where you’re hanging off a cliff and the only way to survive is to pull yourself up.
Pull-ups also help you with building aesthetics. If you want a broad, V-tapered back, pull-ups are your best bet. Not a lot of people can perform pull-ups from the moment they step into a gym, and a few others want to build strength and endurance so they could do more reps.
Since you’re reading this article, we’re assuming you want to improve your pull-ups. Not only do pull-ups help in developing strength and size in your upper back but they are also a great core exercise.
Pull-ups help you in developing relative strength. Meaning, once you get better at this exercise, you’ll gradually become better at other athletic exercises like running, jumping, vertical jumps, and weightlifting.
Practice
There are no magic tricks to doubling your pull-ups. It will take a lot of practice, patience and determination. To be able to double your reps at an exercise will require an improvement in strength, endurance, and neurological efficiency.
Be Frequent
If you want to improve at a certain exercise or a certain body part, you should be training it often. CT Fletcher famously trained his arms every single day as he loved doing it. Performing pull-ups every day to failure might not be the best way to achieve your results.
If you’re looking to increase the number of reps, the best way would be to perform a certain percentage of your maximum reps for sets, and perform it frequently – frequently enough to exceed your current max.
Performing the pull-ups frequently will help you build a greater number of reps, and your strength, endurance, and proficiency improve as a by-product. Arnold Schwarzenegger used to do pull-ups as a warm-up exercise on every upper body training day.
The Workout
Doubling the number of pull-ups you can do will take some time. We have laid out a six-week program which will help you with incremental gains in strength and endurance so you could double your pull-ups in 42 days.
Week 1 and 2
Perform six sets of 50% of your current max (M), split throughout the day. At the end of the day, perform a single set of 75% of your current max. Perform this routine three days a week spread out evenly.
Example – If you can perform 20 reps of pull-ups at most, perform six sets of 10 reps (50% of M) spread evenly throughout the day. At the end of the day, perform a set of 15 reps (75% of M).
Chances are you won’t be able to perform the 15 reps in one set at the beginning of the first week. However, by the end of the second week, you should be able to achieve or be close to achieving the goal as your strength and endurance will increase.
Week 3
Your training will change a little during the third week. Perform 60% of your current max (M) for seven reps, split evenly throughout the day. At the end of the day, perform a single set of 90% (M). Repeat this routine three days a week. Re-test your maximum reps at the end of the third week.
Example – Perform 7 sets of 12 reps (60% of 20 reps), split evenly throughout the day. At the end of the day, perform 18 reps. You will most probably be able to hit 18 reps on the second day of this training split as your endurance will have improved. At the end of the third week, take three days off and then re-test your maximum.
The results: You will have improved 25% according to this program which is not bad at all!
The Way Forward
Once there is a 25% improvement in your strength, endurance and results, you will be certain this program is working for you. All you need to do is, repeat the training all over again until you double your pull-ups. For this we will start week 4, using 25 as (M).
Week 4 and 5
Everything remains the same as Week 1 and 2, only the numbers change. Perform six sets of 13 reps (50% of 25), split evenly throughout the day. At the end of the day, perform a set of 19 reps (75% of M). You’ll have no trouble performing the 19 reps by the end of the second week.
Week 6
For Week 6, you will perform seven sets of 15 reps (60% of M), split throughout the day. Perform 23 reps (90% of M) at the end of the day for a single set. Then take three days off, and retest your maximum. We’re confident once you re-test your max, you’ll be able to do 35 or more reps.
This isn’t an easy program to follow, but it certainly works.
How many pull-ups can you do right now? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Build Muscle Outside The Gym and Recover Better
5 Ways To Improve Your Recovery and Build Muscle
Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.
Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.
Follow a Customized Diet
If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.
No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.
Kill The Stress Levels
An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.
If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.
Focus on Your Sleep
Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.
If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.
Reduce Your Soreness
Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.
Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.
Take Your Foot of The Gas
Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.
Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.
Header image courtesy of Envato Elements
How many hours a night do you sleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2021 Xtreme Bodybuilding & Fitness Pro Scorecard
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2021 Republic of Texas Pro Scorecards
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2021 Battle in the Desert Pro Scorecard
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2021 Lenda Murray Norfolk Pro
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5 Best Ways For Getting Rid Of Muscle Soreness
Start getting rid of muscle soreness now with these five tips.
Some people equate the quality of their workouts with the DOMS (delayed onset muscle soreness) the next day. Not only is this assumption flawed, but it could be hampering your gains. Don’t believe us?
A study conducted by McGill University found that there was a reduction in muscle activation in the targeted muscles when muscle soreness was present from previous workouts.
Minor muscle soreness after a nasty bicep workout is cute, but things can take a turn for the worse when quads are in question. If you are one of those people who love going hard in the gym but don’t like limping around the office the next day or explaining to everyone the reason for your funny walk, this article is for you.
Why Do Our Muscles Feel Sore?
Before we get into the nitty-gritty of how to fix sore muscles, have you ever wondered why your muscles get sore after an intense workout in the first place?
Contrary to what most people think, you don’t build muscle when you lift weights. You break your muscle tissues while you are working out. When this damage or micro-tearing happens, your body initiates the repair process by triggering inflammation at the injury site.
Tightness and pain you feel 24-48 hours after your workouts occur due to extra pressure on the damaged areas caused by the fluid that accumulates in the muscles for facilitating recovery.
While you cause damage to your muscles every time you train, some exercises can cause more trauma and hence more soreness. According to a study conducted at the University of Liège, Liege, Belgium, any workout that is new to you, more intense than usual, or involves a bunch of eccentric movements will likely cause more damage and soreness than other types of workouts.
While most people might credit concentric (curling) movements for their sore muscles, the eccentric part of the lift is what is causing the damage.
Muscle Soreness Is Good But Not Necessary
There are usually two types of people. The first is the pack of gym bros who live for muscle pumps and don’t consider a workout a success unless they feel a sweet pain in their muscles for the next couple of days.
Also Read: 5 Bro Science Myths that Need to Die
On the other hand, the second group wants nothing to do with sore muscles. They don’t want their twitching muscles to remind them of their fit lifestyle throughout the day.
Which group is correct in its approach?
Neither.
Inflamed and torn muscles sound bad as it is. Research has shown chronic inflammation can contribute to many chronic diseases. But you wouldn’t want to treat muscle inflammations like kryptonite. Some degree of muscle soreness can be a crucial signal for muscle growth and repair.
Your muscles are likely to grow back bigger and stronger as they recover from the carnage you put them through in your workouts. Muscle inflammations are okay, but you need to get them under control as soon as possible.
Now let’s address the elephant in the room – are sore muscles a sign of effective workouts? No. You don’t have to be sore after every workout. Soreness is the outcome of damaged muscles, and you don’t want to inflict soreness-inducing damage on your muscles every time you train.
How To Get Rid Of Muscle Soreness
1. Post-Workout Nutrition
After you’ve broken down muscle tissues in a workout, you have a 30-60 minute window to provide your muscles with enough nutrients to aid in the recovery process. 20-40 grams each of protein and carbs can kickstart your muscle recovery.
Eating a high-protein meal that consists of a fast-absorbing protein source like fish or tuna and a whey protein shake is great for speeding up your recuperation and reducing the chances and degree of muscle soreness.
As per the International Society of Sports Nutrition, you should be consuming 1.4 to 2 g of protein per kilogram of body weight for optimal recovery after training.
2. Hydrate
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry, the brain and heart are 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Water can help ease inflammation, flush out waste products, and deliver the nutrients required by your muscles for recovery. Drinking at least a gallon of water every day can help avoid dehydration and keep the nutrients pumping throughout the body.
3. Prioritize Recovery
It’s time people start talking about the role of recovery in bodybuilding. Scroll through your Instagram feed, and you’ll see internet fitness celebrities promoting their gyms, workout programs, showing off their insane squat and deadlift. But you will not find a word about rest and recuperation.
Everybody is trying to be the hardest worker in the room, but they forget the real gains are made outside the iron paradise. A post about sleeping 6-8 hours every night will never get more views than a Reel where you are squatting with two girls on the bar.
4. Myofascial Release
Self-myofascial release (SMR) involves releasing tension in muscles and connective tissues using foam rollers, lacrosse balls, or massage sticks. It can help move the accumulated lactic acid out of the muscles after exercise.
SMR and other forms of massages should be a part of your fitness routine if you’re in the fitness lifestyle for longevity. Some benefits of the myofascial release include:
Help the body relax overall.
Improve your range of motion.
Release tension, knots, and stress.
Reduce soreness and help assist the tissue recovery process.
Improve blood circulation.
5. Hot and Cold Therapy
Hot and cold therapies are the OG remedies for treating muscle, ligament, and joint inflammations. Ice packs and heating pads have a place in almost every household. Although cold and hot therapies have been around for centuries, many people, even today, mix up their uses.
As a rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness. How it works:
Heat Therapy – Improves circulation and blood flow to a particular area due to increased temperature. Increasing the temperature can soothe discomfort and increase muscle flexibility.
Cold Therapy – Reduces blood flow to the specific area, which can significantly reduce inflammation and swelling that causes pain.
How often do you have sore muscles? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.