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Looking for some advice to fine-tune my lifting routine. Are glut4 translocation factors best activated by volume? Or is it dependent on heavy loads or acceleration/fast contractions or the amount of muscle mass being used? Thank you all.
Train to failure.
Train to failure.
That is not correct at all! Training to failure is not necessary. Heavy load and hard contractions of the muscles is the ideal for translocation.However it will be translocated by many other methods, explosive contractions, high volume loads even HIIT will translocated t glut.
Train to failure.
That is not correct at all! Training to failure is not necessary. Heavy load and hard contractions of the muscles is the ideal for translocation.However it will be translocated by many other methods, explosive contractions, high volume loads even HIIT will translocated t glut.
Huh. Welp, I feel stupid. I was under the impression that that was the best method for translocation, vs high-volume ???
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
That is one way. If you look at sckiely's post, the main way to trigger is just lifting heavy weights and having a strong muscular contraction. Explosive lifting can also do it. The best way I like to think about it is that if you have a heavy enough weight, focus on exploding up. If the weight is heavy enough, it might not move fast, but you have the necessary muscular contraction to stimulate a GLUT-4 response.
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
Typically, controlling your negative then exploding up on any lifting movement is going to produce the best results physically
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
Typically, controlling your negative then exploding up on any lifting movement is going to produce the best results physically
This is also incorrect. Physical changes can come from any type of lifting. There are times where I control my negative, especially on any arm exercise to increase the time under tension. There are also times where the contraction will cause the muscle to fatigue quicker. Just because you explode up doesn't mean your going to change physically. There are a lot of different training techniques for maximum results.
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
Typically, controlling your negative then exploding up on any lifting movement is going to produce the best results physically
This is also incorrect. Physical changes can come from any type of lifting. There are times where I control my negative, especially on any arm exercise to increase the time under tension. There are also times where the contraction will cause the muscle to fatigue quicker. Just because you explode up doesn't mean your going to change physically. There are a lot of different training techniques for maximum results.
I've always found that controlling my negative and keeping tension/stress on a muscle outputs the best results for me personally (vs an uncontrolled, fast negative). Maybe I worded that wrong in my first post.
Granted that strength is my primary purpose for lifting right now, I just lift heavy and let the Glut4 take care of itself. Don't worry about explosion, volume, etc. Just train the best way to get the results you want and make sure you're training hard. The whole TUT thing kind of boggles me. Why not just lift a heavier weight for less time?
Granted that strength is my primary purpose for lifting right now, I just lift heavy and let the Glut4 take care of itself. Don't worry about explosion, volume, etc. Just train the best way to get the results you want and make sure you're training hard. The whole TUT thing kind of boggles me. Why not just lift a heavier weight for less time?
One frustration i find with lifting is i want to lift really heavy but with my size, any dumbbells over about 35 lbs over power me... i just cant get em up. With squats and deads, i can go almost to my entire bodyweight... its just my upper body that i struggle with. Any ideas for my chest and military presses?Sent from my DROID Pro using Tapatalk 2
Granted that strength is my primary purpose for lifting right now, I just lift heavy and let the Glut4 take care of itself. Don't worry about explosion, volume, etc. Just train the best way to get the results you want and make sure you're training hard. The whole TUT thing kind of boggles me. Why not just lift a heavier weight for less time?
One frustration i find with lifting is i want to lift really heavy but with my size, any dumbbells over about 35 lbs over power me... i just cant get em up. With squats and deads, i can go almost to my entire bodyweight... its just my upper body that i struggle with. Any ideas for my chest and military presses?Sent from my DROID Pro using Tapatalk 2
Just have to keep at it and add some more muscle mass over time.I used to have a similar issue with my left shoulder due to atrophy from an older injury, for while I did barbell stuff only because my right side could compensate for the left a bit and let me lift more weight., and now I'm using dumbbells to even things out
Great question!!! I've been wondering the same thing! So you guys are saying when you get to the bottom of your motion, say, the bottom of a squat, to explode up? Or when the barbell is down during a chest press, to lift it as fast as you can?
Typically, controlling your negative then exploding up on any lifting movement is going to produce the best results physically
This is also incorrect. Physical changes can come from any type of lifting. There are times where I control my negative, especially on any arm exercise to increase the time under tension. There are also times where the contraction will cause the muscle to fatigue quicker. Just because you explode up doesn't mean your going to change physically. There are a lot of different training techniques for maximum results.
I've always found that controlling my negative and keeping tension/stress on a muscle outputs the best results for me personally (vs an uncontrolled, fast negative). Maybe I worded that wrong in my first post.
You always want the negative to be controlled. Not controlling the negative would be unsafe. The question is whether to do the negative slow or fast. For hypertrophy training, the negative is the most important part of the rep. That is bodybuilding 101. However if you are training for power and strength, you would want to minimize the negative, that is make it fast as possible. This way the muscle does not get exhausted and you will have more power on the cocentric portion if the rep, which in strength sports, is how you are judged.
Granted that strength is my primary purpose for lifting right now, I just lift heavy and let the Glut4 take care of itself. Don't worry about explosion, volume, etc. Just train the best way to get the results you want and make sure you're training hard. The whole TUT thing kind of boggles me. Why not just lift a heavier weight for less time?
One frustration i find with lifting is i want to lift really heavy but with my size, any dumbbells over about 35 lbs over power me... i just cant get em up. With squats and deads, i can go almost to my entire bodyweight... its just my upper body that i struggle with. Any ideas for my chest and military presses? Heavy is always relative. Women can lift heavy weights, but they have to be built up to over time, same as every other muscle group. It's just a little slower for women b/c of the lack of upper body size. I've found that women respond really well to moderately high reps for upper body (ie. 8-12) and a lot of body weight work (ie. pullups, dips, gym ring work, and Oly lifts) for strength and mass gains.Sent from my DROID Pro using Tapatalk 2
Granted that strength is my primary purpose for lifting right now, I just lift heavy and let the Glut4 take care of itself. Don't worry about explosion, volume, etc. Just train the best way to get the results you want and make sure you're training hard. The whole TUT thing kind of boggles me. Why not just lift a heavier weight for less time?
One frustration i find with lifting is i want to lift really heavy but with my size, any dumbbells over about 35 lbs over power me... i just cant get em up. With squats and deads, i can go almost to my entire bodyweight... its just my upper body that i struggle with. Any ideas for my chest and military presses?Sent from my DROID Pro using Tapatalk 2
If you want to lift heavy, I highly suggest buying Starting Strength. The ebook is something like $10 I think. It is a notorious novice strength program. Even if you don't want to do this program, it teaches you proper technique for compound barbell movements. My form has benefitted unbelievably from reading this book.Ideas for chest and military press: I would bet you can bench the bar(I'm assuming you mean 35 lb dumbbell in each hand), and you should be able to do the same with a standing overhead press, but this will be harder. Start with the bar in each movement if you can. If you're not ready yet for the bar, it's NOTHING to be ashamed of, just start the movements with dumbbells until you're ready for the bar. Progress at 2.5-5 lbs of the total lift per workout.Using the program in the book will help you lift heavy and get stronger, but you don't have to do it if you're aimed more at aesthetics than strength. I think you should keep at least 4 of the main movements in your workout somewhere though(Squat, Deadlift, Bench, and Press). Hope this helps.
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