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Fitness By Greg -

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Workout While Injured

Posted on 10 January, 2019 at 22:15 Comments comments (62087)

Well, I went and did it.   Fell hard on my shoulder.   Thought I'd have to call somebody to get me up.  I hit the floor so hard that I thought about those personal alert commercials where the person couldn't get up.   Fortunately, I was slowly able to get my body off the floor and resume my activities..., but in alot of pain.

I landed square on the deltoid middle muscle of my left arm.   Everything happened so fast that I couldn't break the fall with either hand, although my right hand hurt for a few hours, so that means I probably tried.

Anyway, today, sore shoulder and all, I did the lineup "Glute, A, Calve, Cardio".   I got a break, though, as I didn't have to work on my back, shoulders or chest (B, C&S).  Then, it would have been difficult avoiding my lame left shoulder, which was so sore I could not raise my arm laterally.

Even though it is arm (A) day on the schedule I didn't have to raise either arm, just flex my biceps, wrists and triceps.  Those movements call for resistance below the shoulder, mainly.   Squeezing the biceps with my elbows attached to my sides (with and without dumbells), flexing my triceps by  by hold the shoulders tight, pushing up from a lowered position and squeezing the tricep muscles hard, and working the wrists each in a way that forces the forearms to flex hard.   I maintained the various flexed poses, stressing the muscles for many seconds and doing so in several reps.

Along with working my butt (Glute) and calves (Calve), and mixing 30 minutes of cardio-vascular (Cardio) work in, I successfully stressed my arms despite the temporary handicap.

Today Let's Do B, Lbi, Ab, Quad!

Posted on 23 December, 2018 at 21:30 Comments comments (123286)

Okay, let's see, B, Lbi, Ab, Quad.   

That coincidentally means working each of back, hamstrings, abdominals, and thighs to exhaustion levels for today.
I like to think of this combination as "fronts and backs", because of their bodily proximity.  The leg biceps (Known also as hamstrings) to the quadriceps, and of course the back muscles to the abdominals, i.e., the core muscles.

~ Ab workout ~
There is no secret to working these muscle groups, and there is no prioritized order of importance.   I have at it in a natural way, for example, such laying on my back and raising my legs in several angles and positions to thoroughly squeeze my ab muscles.   Every time I find a position point that really stresses my target I hold that pose and flex as hard as I can while doing it.   Then, when it feels like that position is no longer as stressful I then  "ratchet" my raised legs slightly to a different angle and hold that position in order to flex the muscle fibers even more.  I change positions and hold/flex the muscle contractions several times before a short rest.   For me, "ratcheting" is the best way to hit the fibers from many angles.  I also change my upper torso position and do the same leg raises.   It totally changes the angle of attack.   

You should try this.   I think you'll like the workout feeling you get from it.

Stay tuned for future blogs on what I do for the other muscle groups.

Why Musclecare?

Posted on 3 October, 2018 at 0:10 Comments comments (10438)

If you do not push your body it will ultimately fail you.

Wanna Great Way To Work Your Calves?

Posted on 5 March, 2018 at 0:35 Comments comments (25250)



So today, Calve, B, Lbi, Ab is on tap to workout to exhaustion.  For the calves, here's something that stresses them well beyond the usual calf raises routines:

 

   It seems like it should be easy to fully stimulate the calve muscle fibers to exhaustion, but the difficulty with those is (1.) in developing a variety of stress angles and (2.) going all the way with maximum intensity.  

   Try this technique on the floor.  Lay on your back and stretch out your limbs like you are on ‘the rack’.  Doesn’t that back stretch feel good?   Now, reach for ‘infinity’ with both feet, pointing your big toes out as far as you can.  

   If you can feel your calve muscles flexing hard, that is good.  That’s what you want.  Hold that pose and even flex them harder.  Don’t let go of the flex, rather, contract the muscles firmer, i.e., increase the intensity.  

   The angle of ‘attack’, or stress, can be varied by first slowly turning your foot outward, stressing the calve, and then turning it inward, changing the position of the calve while maintaining the pressure on it.  Press the floor with the side of each foot and to add more and different resistance.   Feel the flex happening, throughout the movement and hold it intensely.  

   This may cause some discomfort at some point, because those muscle fibers are not used to being stressed like that in every day usage and even in your past workouts.  

   Remember to do this very, very slowly, stopping the movement (hold the pose) at several points while maintaining, and/or even increasing, the intense flex.   

   You may even feel like your calve is ‘cramping up’.  That discomfort is not unusual, but if you need to, just release the flex and relax for a few seconds, and then flex it some more at a slightly different angle or position of attack.  

   Isolated muscle exhaustion is the goal here.  You’ll know when you’ve reached that level.  Then, it’s time to move on to another muscle group.  Happy flexing!

Stay Off The Joints!

Posted on 13 January, 2018 at 13:30 Comments comments (10344)

It's "Quad" day (actually, 'Lbi, Ab, Quad, Cardio' according to my pre-planned calendar schedule), and I always want to avoid stress to my knee joints but really be able to focus maximum flexing of my thigh muscles.   This is not always easy to do, so the stairway is my best option.  There, I can control to angles and use as much or little of my body weight to gain and maintain the most useful stress.   Here's what I do.

Facing the stairway as if getting ready to climb it, I keep one foot flat on the floor and place the other foot one or two steps up, flat on that tread.  I'll grab the railing for balance.

Slowly, I flex the thigh muscles of my higher leg as hard as I can and continue to increase the intensity, then hold it in that position while pretending to push myself up the stair.

The key is to change the angle of your flexed thigh while maintaining, and even increasing the intensity of the flex without hurting your knee joint.   If/when you feel any stress at all at the joint, BACK OFF!   Connective tissue located between the femur, tibia, patella assembly is not subject to the applied stress and recovery equation.   It can only hurt you, not lead to positive physical change.   Go back to the point where only the thigh muscles are stressed.   Focus on nothing else.

Now, experiment with the different stair levels and be sure to do the same for both legs until the thighs are exhausted.

Push Your Body

Posted on 16 May, 2017 at 1:20 Comments comments (28907)

Push your body and it will react with better.   What's better?

- Better stamina

- Better flexibility

- Better strength

- Better durability

Remember, the exercise is not what causes physical change, instead it's your body's reaction to the exercise that makes a difference.


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