Then . . there is the . . . T-i-g-e-r . . . Like my nieces, an elite hybrid of Asian and contemporary American genetics/culture. Coming off a long break (read: rehab'd knee) (and now with 2 cutey little children) looking FINER than evah...bro. Has he intensified his training with his Navy Seal buddies in San Diego? Check out the (still) narrow hips, beautific wide strong lats (Latissimus Dorsi, 'wings' ANGEL WINGS as my sister 'M' calls them on her former-Marines hubby), biceps/pects/traps...
Oh yeah... his golf game aint too bad either *wink* ROAR Tiger! Baby catch up :)
At Crossfit we have a few coaches who are fans of the longer Navy Seal type formats. Unfortunately I did bring my bro-in-law to one of these training days (and he has yet to come back *bummer*). To say the least, these Xfit days are memorable workouts... I recall, we did 8-6-4-2-1 rounds for time of: 20 pullups, 20 burpees, 20 boxjumps, 400m-sprints. Yeah. Fun. For 30+++ mins. Esp for... mere mortals. I should've looked at the white board first...then gone home :) j/k. This is about the only workout I remember w/any degree of clarity... Not just because pain imprints on the brain... But for its extreme length and ferocious intensity... And for its phenomenal and frightening overnight-producing results on muscular !!hypertrophy!!. My sister 'M' noted that within 24hrs, her hubby grew WINGS. *haa* Lats that she hasn't seen since their first child was born (like, she is now 9yo). The hypertrophic growth I noticed was in biceps 1 inch incr in upper arm circumferences overnight unbelievably, no joke (no angel wings...because I can't do pullups...and still struggle wtf now). Just buff She-Woman arms. And gluts... as you know I'm Asian. And you are not incorrect in your suppositions of the standard Asian connotations for planar-dimension-geometry of the hind-posterior views. But naught now - - thanks to Xfit.
"Body by Crossfit..." Nice logo? THANK GOD I discovered HIIT/Tabata/Crossfit. Because otherwise I would never NEVER in a million years ever EVER subject myself to the torture, pain, shin-literal-splits, and callouses I routinely undergo now (please please don't fear... it's really NOT that bad). My *ss is addicted. To the FANTASTIC results. I sometimes even do it at home now! The coaches/trainers at Xfit sometimes like to spur the females on by yelling... uuh... I mean ENCOURAGING to go lower, b*tt to the ball, during squatting or wall-balls...'YOU WANT A BIGGER B*TT, R I G H T . . ? ! ! ! ' Well...actually, no I can't really afford another $100+ pair of designer Sevens to highlight my new *ss... and no...as the thighs and b*tt are ALREADY bursting out...(though waist zero, kudos to Paleo + Xfit + cardio).
Many muscle mags have crossed my threshold in the past year... 'research' in the name of elite cardiovascular health and this healthful-minded blog of entertaining educational edification...! ohyeah . . . BTW the articles are... E X C E L L E N T . . . Right... Actually, one of the best for women is Oxygen and the latest issue is devoted to G-L-U-T-S. *wink* I have to say all the gals at my Xfit Shed are HAWWWT and their gluts... are even HOTTER (and most humble)... Again, Xfit doesn't hurt. For an ideal posture, core and power-elliciting movement (eg, jumping, hill-running, anything), gluts and lats are two of the top 10 muscles to recruit, maintain, and focus on modifying. Add'l great tips of course at T-nation: HERE.
In Oxygen some of the best figure models and coaches give their personal advice.
- Jen Hendershott, 'Great glutes are a product of a balanced meal plan, good training and consistent cardio. Your bum says a lot about how hard you train." (Ok now turn around and let me see your sexyback, clinically and scientifically speaking, let's track how you are training) Two-time Ms. Olympia has butt building down to a science, Oxygen states. Her Drill: 8-12 exercises per workout, 15 reps of 4 sets, once a week. Her top three tricks:
(1) JUMP SQUATS (yea!! I concur)
(2) Slow and intense cardio (eg walking on a treadmill at an incline of 10 for 20-30min with dumbbells on shoulders)
(3) Lateral lunges (p.87)
- Annette Milbers, "Glutes training actually changes the shape of your body and it's the best ANTI-AGING TOOL out there!" Annete ranks legs day as her favorite and beats boredem by changing her workouts eveyr 6-8wks (I totally concur, randomness is good and very EVO/paleo). Her Drill: Eight exercises per workout, 18-20 reps for 4 sets, once a week. Her top 3 tricks:
(1) S-Q-U-A-T-S (see a pattern?)
(2) Hamstring curls
(3) Walking lunges (p.88)
- Gina Lombardi, author Deadline Fitness (Wiley, 2008), "PLYOMETRICS can turn your pancakes into melon halves in no time." Suggested drill: jump 12-20 reps onto 18" plyo box (beginners) and add weights 8-10 # dumbbells (advanced). At Xfit, we do 24-30" box-jumps for time or for counts. Some of best advice I've rec'd was from Carry, MILFy Xfitter, "rest at the top, when you land on the ground, get back on top as fast as you can." Haven't looked back since I started taking that advice. Thanks Girl! That advice has also saved my shins! Before, I'd periodically leave half my BL**DY shin on the edges of the boxes... (p.92)
- My personal advice: boxjumps, thrusters (squat, lift dumbbell 45-65# to straightened arms), and sprints (100-200m-run+rows)
Related medical literature:
- "Gains in maximal muscle strength were essentially similar between groups, whereas muscle P-O-W-E-R increased almost exclusively with PT (PLYOMETRIC) training."
Muscle adaptations to plyometric vs. resistance training in untrained young men. Aagaard P et al. J Strength Cond Res. 2008 Nov;22(6):1799-810.
- Mitochondrial improvements, again mitochrondria=predicts aging . . .
Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1alpha in human skeletal muscle. Gibala MJ, Hargreaves M et al. J Appl Physiol. 2009 Mar;106(3):929-34.
- Age and Gender do make a difference.
I still have to do my low-moderate intensity chronic cardio 4-6 hrs/wk to maintain metabolism + 2-3 Xfit 30-min sessions/wk (otherwise I gain weight when I watch water...*smile* no JOKE).
"ST (heavy resistance strength training) resulted in increased CSA (cross-sectional area) of type I, IIa and IIx muscle fibres in the trained leg of young men, type I and IIa fibres in young women, type IIa fibres (only fast-twitch) in older men, and type IIx fibres in older women (again, only fast-twitch; that's why my Chronic Cardio is MANDATORY for maintenance/growth of slow-twitch type I muscle...like the H E A R T) (all P less than 0.05)."
Age and sex affect human muscle fibre adaptations to heavy-resistance strength training. Martel GF, Rogers MA et al. Exp Physiol. 2006 Mar;91(2):457-64.
- Explanation of Type I v. II (eg, slow/endurance v. fast/power twitch muscle fibers): HERE
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