Physical Culture


Physical Culture

 
   

Physical culture covers more than just weight lifting. Physical Culture encompasses a way of living. A term long lost, it has never been more needed. Back in the  the beginning of the 20th Century physical culture was led by people such as Arthur Saxon, Edgar Mueller and Eugene Sandow who were doing strong man shows.

       During the 20th century physical culture way of life which holistically incorporated good whole-food nutrition along with physical exercise became watered down and segregated into various, more specialized, disciplines such as bodybuilding, weight lifting and power lifting and so physical culture for the best part was lost. Fast forward to 21st century and in 2012 physical culture is on the upsurge at a time when it is most definitely needed. The internets ability to instantly share information with millions of people has reignited the physical culture flame. A book such as Randy Roach’s ‘Muscle Smoke & Mirrors’ is a fantastic, in depth writing of the history of physical culture. Rand now has part two out and is working on part three. If you want an insightful read into where it all began Randy’s books area MUST READ! 

       Below I will be building a database of articles and information about physical culture. I hope to add some history as well as up to date training tips and tricks for people of all ages. You don’t have to be a fanatic about physical culture; you just want to have the desire to live well, feel good and be healthy!  Incorporate whole foods, daily movement and some form of resistance exercise in your daily / weekly regimen and you will not only look good naked but you will turn back the clock! Remember, Live Longer Live Stronger!

 

 
   
 Articles  
   
   The Fundamentals, of Successful Weight Training  
    By rob Regish  

The Fundamentals, of Successful Weight Training

 

By Rob Regish
Founder of The Blue Print 
 
The fundamentals of successful weight training are threefold: Intensity, Volume and Frequency. If your results don’t match your expectations, then the answer to your problem will be found in one of these three variables. This article will focus on helping you to properly regulate the frequency of your training.    I assume you are training with the proper intensity and volume  (set-rep scheme). That is, you regularly attempt to add weight and/or reps each and every trip to the gym and do not overtrain with unnecessary  set volume. So far, so good.    

     Over the past 20 years I have traveled the country on  business and trained in gyms from MA to CA. What  I have noticed is that more often than not, trainees  adhere to a fixed training schedule or frequency. This can  spell disaster for even the most dedicated weight lifting  enthusiast. Allow me to explain why.    As you grow stronger your muscles adapt by growing larger.  They have a built in mechanism (hypertrophy) to adapt to  the demands you place upon them. What does NOT adapt  in a linear fashion is the body’s ability to clear out the  metabolic byproducts of training. For example, free radicals  generated by exercise will not be cleared by your internal  organs at a faster rate and can result in DNA damage.  This has been demonstrated in a number of studies (1).  The findings of this particular study conclude that overtraining  induces oxidative damage to nuclear DNA. Not ideal for your  muscle building efforts.  

   The question then is, what to do?    Step one is taking two weeks off. Tough for many to do but  it is necessary to let your body play catch up. More importantly,  it will give us the objective reference point we need in order to  properly regulate your exercise frequency; waking heart rate.  Each day, take your waking morning heart rate before getting out  of bed. Get in the habit as it pays dues. For example, let’s say on  day one you clock in at 70 beats per minute. If at the conclusion  of two weeks you’re down to 60 beats per minute you know you’ve  struck gold. A tool we can use to measure your true metabolic  (not overtrained) state. Now we go to school.   
 
      Upon resuming your training, take careful note of your frequency.  Let’s say you start back on the popular every other day schedule.  Your weights are going up from workout to workout and all is well.  By week three, however, you notice an elevation in your waking  heart rate; it’s now 65 beats per minute or greater. The solution  is to add an extra rest day by moving to a one on, two off schedule.    Now, compare this to your training partner who isn’t availing himself  to such information. He stagnates. The weights aren’t going up like  they used to. His joints start to ache a bit and he has a general  disinclination to train. Subjectively, he’s noticing that he’s more  tired than usual.  He reasons that he must work harder (increase  intensity) or do more (increased volume). He is focusing in  the wrong area. The solution is to decrease frequency.  

    You will often hear knowledgeable vets say “listen to your body, it  won’t lie”. This is one way of doing that. Of course, proper feeding  of the machine can make a huge difference. You will be able to  increase protein synthesis to the tune of 400% (2) by incorporating  time tested supplements such as essential amino acids, creatine and  chelated multi-vitamins/minerals. A simple, one step strategy is to consume the “insulin  cascade cocktail” by mixing 2 cups grape juice with 10 grams of essential amino acids  along with 5 grams of creatine monohydrate consumed just prior to, during and finishing  up the last third of this drink, post workout.   

   To summarize, take a two week break from weight training. Start taking your waking heart rate daily to obtain an objective measure of your  metabolic status. Incorporate the insulin cascade cocktail to  supercharge your levels of glycogen (grape juice), adenosine  tri-phosphate (creatine monohydrate), critical amino acids (essential amino acids)  and all of the supporting micro nutrients (quality multi-vitamin/multi-mineral). Finally,  adjust your training frequency by incorporating an additional rest  day between workouts when your waking heart rate rises 5 beats  per minute or more.    

 Enjoy your newfound advantage over your training partner!    

 References:  
 (1) Can J Appl Physiol. 2005 Apr;30(2):186-95.
 (2) Journal of Applied Physiology; 88, 386-392, 2000

 
Enjoy your newfound advantage over your training partner!    

 References:  
 (1) Can J Appl Physiol. 2005 Apr;30(2):186-95.
 (2) Journal of Applied Physiology; 88, 386-392, 2000

 

You can find more about rob Regish and The Blue Print  HERE
 
Rob is also involved with the following supplement that is taking the strength and fitness world by storm right now  HERE

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