Friday, September 24, 2021

Basic Strength Training : 1 - Compound Movements (Part 2)

Basic Strength Training  :  1 - Compound Movements (Part 2)
1 - Compound Movements (Part 2) :

The next benefit given by compound movements that isolations do not do is the ability to overload multiple muscle groups at the same time. What is "overload" I bet you're asking? Well "overload" pretty much defines itself in its only pronunciation. Overload means to work a body system harder than it is accustomed to working. If you workout with 225 lbs 3 straight work outs you have failed to give the muscle something new to grow from. If the muscle is not forced to work harder each time it gives the gym, what is expected to grow? Nothing, it will only homeostasis, which means, to the stay same size. When you perform a bench press, while it's commonly referred to as a "chest exercise", you're always working the pectoralis minor, triceps, anterior deltoids, rhomboids, trapeziums, forearm muscles, and core. Think about it, the body works in accordance to its function. What is the function of pushing in front? The force is being generated from the pectoralis major as the agonist, which means prime mover; yet, at the same time, it also requires you to push, which means extending the elbows and that is the primary function of the triceps. When you teach the pushing muscles coordination, they will learn to work together in everyday tasks. This is called "functional strength". "Functional" meaning it has potential carryover into the real world.

The next benefit of compound movement training is probably the most important for mass development and that is the anabolic hormone release of testosterone. Testosterone is a steroid hormone, produced in the male body, predominantly more in the female body and is believed to be the principle cause that your average man is stronger than your average woman. In order to release testosterone, the hypothalamus must release a substance to the pituitary gland called gaunadotropin-releasing hormone (GnRH). The formation of this hormone causes the pituitary gland to produce two other hormones, FSH and LH, collectively known as gonadotropins. LH is released into the bloodstream where it travels to the testicles and triggers the production of testosterone from cholesterol. So, when someone tells you to avoid eggs and meats, make sure you do not listen. Testosterone is released in the testicles when the body is under significant tension, it is released into the bloodstream and pumped into muscles. The reason blood is pumped into muscles is because oxygen must be present to produce energy inside of the mitochondria of a muscle; it's called aerobic energy. In the mitochondria, oxygen is carried to the muscles on a protein molecule called hemoglobin and it allows for ATP replenishment. When the blood reaches the muscle and testosterone reaches, it sneaks into the production of contractile proteins in the myofibrils (cylindrical organelles), found within the muscle cells. When contractile proteins multiply, the muscle is about to produce more force; therefore, is able to get stronger.

In these compound movements there are two movements that release more testosterone than any other exercises; these exercises are squats and deadlifts. No study has conducted which exercise has a greater anabolic release; however, there are many opinions and they usually differ from each person. Deadlifts work more muscles and show a greater display of overall strength; squats put a greater display of constant tension on the body from the isometric contraction of having to stabilize the weight on your back. The back squats frequency will increase the demand placed on the body have a consistent boost of testosterone; so the gains on a program where your lower body is worked with more frequency than a conventional split will have better overall gains.

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