November 2015 - TARŌDŌ

Workshop! Strength and Conditioning for Brazilian Jiu-jitsu

Bodybuilding, powerlifting, crossfit and gymnastic programs do not improve BJJ performance. The physical demands of these programs do not match the demands of BJJ practice or competition. Such non-specific training results in decreased energy output, increased incidence of injury and diminished confidence. Customized strength and conditioning programs, on the other hand, target muscles and energy systems that are relevant to BJJ performance. Specific training increases energy output, reduces the incidence of injury and improves confidence! Take your first step to developing a successful strength and conditioning program for BJJ and attend this three hour workshop.

Attendees will learn:

Why BJJ specific muscles are untrained by most generic exercise programs

What type of energy metabolism is BJJ specific

How to perform key exercises

How to perform key stretches

What type of training heals injury and improves resilience

High level BJJ performance relies on energy. Strength and conditioning is the ultimate tool for developing energy-producing systems capable of victory.

Where: Openmat MMA, 593 Yonge Street, Toronto, ON

When: Saturday Dec. 19th 2015

2:00pm to 5:00pm

Cost: 60.00$

Spaces are limited! Please register at tarodomuscle@gmail.com

By taro

The Elbow Flexor Solution

On the topic of arm development, the mass media always panders to the prima donnas of the muscle world – the biceps. Yet, regarding the issue of arm mass and the ability to bend (flex) the elbow, iron warriors know the biceps are not the only muscles which matter. Assisting the prima donnas is an entire supporting cast consisting of the brachialis, brachioradialis, pronator teres and several other muscles which span the elbow/wrist. I like to call this supporting cast (with a hint of fake pedantry) the “non-biceps elbow flexors”. It is a major mistake to take the non-biceps elbow flexors for granted. From a functional standpoint, these muscles (more so than the biceps) help us arm wrestle, complete pullups, grapple and start outboards. From an aesthetic standpoint, the non-biceps elbow flexors add major, potent-looking MASS to the forearm and upperarm. Use the following solution for sub-par elbow flexors and then return to your usual modus operandi. Your newly reinforced elbows and wrists will take you to new performance levels!

How to know if this program is for you

You are an intermediate or advanced trainee who wants to radically improve overall arm mass and strength. Having pythons as arms appeals to you functionally and aesthetically.

Modus Operandi

Two powerful methods of increasing muscle and strength are featured in this program:

The Double Standard MethodIn this program you will be trying to increase both your 8 repetition and your 12 repetition maximum using the dumbbell preacher curl***. The pursuit of two distinct repetition standards greatly accelerates progress on any exercise.
Compensatory Negatives Method

When using this method you must achieve all precribed repetitions within a set. If you fatigue before achieving your goal the remaining repetitions are completed using negatives. For example, if a set requires 8 repetitions and you only manage 5 – the remaining 3 must be accomplished using negatives (with a load 10 to 20 percent heavier). Chances are you will manage fewer and fewer repetitions on subsequent sets which will require more and more negatives! FL !!! (Fiendish Laugh) Take 6 seconds to lower each negative repetition.

***Why the dumbbell preacher curl? Preacher curls place the biceps in a shortened positon and place an onus on shoulder extension (if you press the elbows into the pad as you curl) – this reduces biceps recruitment and increases the burden on the non-biceps elbow flexors.

DAY 1

1. Dumbbell Preacher Curls (palms up).

– Warm-up progressively.

– Choose a dumbbell that limits you to 4 to 7 repetitions.

– Perform an all out set targeting 8 reps (you should only achieve 4 to 7 reps if you chose your dumbbell wisely!).

– Immediately compensate for your repetition shortfall by performing negatives with a dumbbell 5-10 lbs heavier.

– Rest 3 mins

– Repeat two more times!

When you can achieve all 8 positive repetitions on your first set (with your initial load) it is time to congratulate yourself . You just improved your 8 repetition maximum! Move your chosen dumbbell up to the next size.

2. Dumbbell Hammer Preacher Curls (palms sideways)

– Target 3 sets of 6-8 repetitions (no compensatory negatives!)

3. Barbell Behind Back Wrist Curls

– Target 3 sets of 15 repetitions

– When you flex your wrists, apply pressure to the bar through the little finger side of the hand (as if trying to supinate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

DAY 2 – After 3 full days off…

1. Dumbbell Preacher Curls

Warm-up progressively
Choose a dumbbell that limits you to 8 to 11 repetitions (usually 5-10 lbs lighter than your DAY 1 dumbbell for this exercise)
Perform an all out set targeting 12 reps (you should only achieve 8 to 11 reps if you chose your dumbbell wisely)
Mourn your repetition shortfall and perform seppaku – no compensatory negatives on this day!
Rest 3 mins
Repeat two more times! (take note of your totals and aim to best them next time)

When you can achieve all 12 repetitions on your first set it is time to congratulate yourself. You just improved you 12 repetition maximum! Move your dumbbell up to the next size.

2. Dumbbell Preacher Hammer Curls

Target 3 sets of 10-12 repetitions (no compensatory negatives!)

3. Barbell Seated Wrist Curls

Target 3 sets of 15 repetitions
When you flex your wrist, apply pressure to the bar through the index finger side of the hand (as if trying to pronate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

Here are all four exercises demonstrated in RAPID FIRE sequence:

exercises

Ostensibly a simple, straightforward program, do not underestimate the power of the Elbow Flexor Solution! Mere mortals have added fifteen to twenty pounds to their dumbbell preacher curl eight – repetition maximum (within six weeks!). Having solved your non-biceps elbow flexors, you will have added to your functional potency. Regular biceps curls will feel light. Chores and sports will be dominated. As a final consequence, Prima Donnas will be overlooked in favour of their supporting cast.

By taro

The Best Muscle Building Foods

The following is a quick and dirty countdown of common whole foods which provide outstanding muscle building nutrition. Hopefully this short article is thought provoking and inspires further research.

6. Carbohydrate dominant food (potatoes, rice, flour etc.)

It is hard to build substantial muscle without foods which strongly stimulate insulin. Choose your carbodhydrate sources based on digestibiliy and titrate your dose according to your activity levels and metabolism. Limit carb sources which contain signigicant levels of anti-nutrients or phytoestrogens (brown rice, legumes, seeds etc.).

5. Whole Eggs

Super high-quality protein, abundant levels of antioxidants (lutein, zeaxanthin) and nutrients (omega 3s, choline) which support nervous system and metabolic function. Eggs produced from truly free-range hens are infinitely superior to common, commercial varities.

4. Whole Milk, Greek Yogurt and Ricotta Cheese

The mother of muscle foods, milk and milk products contain high-quality protein (whey and casein), heathlful fats (CLA, omega 3s) and a multitude of vitamins (K2) and minerals (calcium, electrolytes). Fermented dairy foods (containing probiotics) also bolster the immune and digestive systems. Whole fat, organic products are best for dedicated mass phases.

3. Offal

Less common in Canadian and American diets, animal products such as liver and chicken hearts are very potent muscle building foods. They are a mega source of vitamins, minerals, and protein. Novel (to the general public) bodybuilding compounds such as arachidonic acid and phosphatidylserine are also found in high levels in offal.

2. Seafood (herring, sardines, halibut, shellfish, salmon etc.)

The very best sources of minerals and fats herald from the sea. Testosterone and imumune supporting zinc, magnesium and vitamin D in highly absorbable form. Little fishes pack big levels of creatine.

1. Red Meat (Beef, Bison, Wild Game etc.)

Eat muscle to grow muscle. No other food can beat red meat for its combination of protein, creatine, CLA (including vaccenic acid) carnosine, carnitine and omega 3’s. Female athletes especially should recognize the value of heme iron and its ummatched hemoglobin boosting effects. Choose beasts which have grown on natural feed.

Don’t underestimate the power of your food choices. Nutrition is the primary influence over how you look, feel and perform. In your quest for the ultimate high-performance diet be wary of the possibility of creating a specific nutrient deficiency or (vice versa) toxic overload. Always consult with a registered dietitian before making changes to your diet. Eat smart and Eat Strong!

By taro

On the Path to The Most Effective Biceps Workout

Primal instincts lay dormant in all people. While few will confess, animalistic urges flare to the surface in many situations. Competitive males, walking past each other, always compare themselves to their rival. Who is stronger? Who is tougher? The verdict is always influenced by the size of the most prominent symbol of masculinity – the arms. In face to face situations (where only the front of the arms are visible) the biceps form the majority of muscular mass. Given their symbolic significance, it behooves all men to embark On the Path to the Most Effective Biceps Workout.

The most effective biceps workout must have the following four constituants.

1. A basis in functional anatomy

Having the notion that the biceps bends the elbow is not enough – your rival will surely get the best of you! How can you curl effectively without knowing how the biceps function? How does one decide which exercises are best? Avid exercisers need to know:

The biceps is composed of two muscular heads
Both heads twist the palm up, bend the elbow and move the humeri forward
Both heads rotate the humeri outwards
Additionally, the inner head of the biceps pulls the arm towards the body’s midline. The outer head of the biceps pulls the arm away from the midline.

2. The best biceps exercises

The best biceps exercises accommodate all the functions listed above – just one discrepancy will greatly diminish biceps recruitment. The top fundamental exercise for the inner head of the biceps is the standing dumbbell curl. For the outer head the top exercise is the incline dumbbell curl*. Of course, great exercises performed incorrectly will completely miss the target tissue. Technique is everything:

Start with the elbows straight and the hands neutral
From a dead stop (no back-swing!) twist the wrists strongly and squeeze the elbows forward
Make sure your humeri externally rotate
Inner head activation requires inward movement of the elbow
Outer head activation requires outward movement of the elbow
Finish with forearms squeezing into the biceps and wrists fully supinated
Reverse the above to return to the starting position. High tension on the biceps should be felt during both phases of the lift.

Women do biceps better! Kick-butt Muay Thai warrior Nora demonstrates perfect form..

Standing Dumbbell Curl

Start Finish

Seated Dumbbell Curl

Start Finish

*Why not barbell curls or chinups? With barbell curls, trainees place too much onus on pronating the wrists (the solid bar precludes visible movement). To improve the biceps building potential of barbell curls, remain true to functional anatomy by trying to supinate. Curl the bar by pressuring through the little-finger side of the palm. With chinups, the humeri move backward (the biceps are designed to move the humeri forward) which reduces biceps recruitment.

3. Antagonist Management

A tight and hyperactive triceps long-head is the nemesis of great biceps development. Use static stretching to inhibit the triceps long-head before each set of curls – your biceps will experience a growth spurt! PROPER stretching of CORRECT antagonists is the ultimate way to get obstinate muscles to grow and get strong.

4. Appropriate loading:

Incorrectly load a muscle and you will fail to elicit a growth response. Luckily, most muscles of the body will adapt to a myriad of intensities. While the biceps will grow using lighter weights and repetitions above six, heavy weights and lower reps should be modus operandi. Try a training cycle featuring heavy negatives to really boost results.

Exercise time and energy is too precious to waste. Strive for the most effective biceps workout. Prominent symbols of masculinity can never be too big.

Month: November 2015

Workshop! Strength and Conditioning for Brazilian Jiu-jitsu

The Elbow Flexor Solution

The Best Muscle Building Foods