Home Archives 2011 August 23

Daily Archives: Aug 23, 2011

Pinch, punch it is the first day of the month! Sorry for the some what immature introduction but it was meant to point out the fact that it is indeed the beginning of September! What does this mean? Well the sun will probably begin to go into hiding, it is cheaper to go on holiday and of course it is time to name ‘writer of the month’ for August!

As the nest of writers continues to expand at FitMag it is becoming increasingly harder to pick a winner. However a winner must be named! Due to his endless repertoire of knowledge, comical outbursts and ability to combine the two together your August ‘writer of the month’ is Louis Provis!

Louis joined the team around 5 weeks ago and has since submitted tens of articles which all make for great reading. For sure they educate on several different levels, but more than that they are all funny, witty and enjoyable to read. In order to transform your content into ‘winning’ material you have to make it enjoyable. The fitness industry obviously involves a lot of science which quite frankly can be bloody boring, however by sharing ‘real life’ and accurate knowledge through quirky wording you make it some what more enjoyable. People will laugh as they read your work and learn simultaneously which is certainly a winning formula. Think back to physics class, now take everything you learnt and do exactly the opposite to make your content interesting!!! How boring was it reading pages and pages of ‘black and white’ facts with hundreds of foreign formulas! Sure, make the facts easy to understand but don’t make it like a school text book!

OK guys I hope that helped you a little bit in understanding the key to readable and enjoyable content! Now I would like to personally congratulate Louis who has proven to be a major corner stone in the FitMag writing team! Keep checking out his work as he has to much more to share including content on vegetarianism and break dancing!

Of course, Louis can now search over MonsterSupplements.com and choose a FREE tub of protein of his choice. To be within a chance of winning join our team and submit your content at adam.gethin@monstersupplements.com !

There were several other writers who also submitted some awesome content, in particular Thomas Sheppard, and we are truly blessed to have a diverse team of writers like these guys to keep sharing their experiences and knowledge!

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When training the primary goal for most people is to improve on a certain area of performance or aesthetics. When training for performance there are a number of factors that will affect that improvement. These factors include things like diet, rest, quality of training and training intensity. As well as uncontrollable factors like genetics.

 

The theory of supercompensation basically explains a reason as to why we improve through training and the basics of how and when it happens. The human body has basic survival instincts. Back when man was a hunter gatherer if you were not fast enough to catch your prey then you died. This meant that by chasing prey you had to get faster and faster to catch it. Your body naturally adapted in order to allow survival. This theory is still present in modern day man and those natural adaptations still occur. The difference is now we are tricking our bodies into thinking it needs to adapt when survival is not an issue. If you lift a weight to the point of failure over a period of time, your body will believe that it needs to be able to lift it to survive so it adapts. The muscles are repaired bigger and stronger, your fitness levels will improve and you will find tasks easier. This progression is what leads to success in training. If you are training with light weights and never reaching failure in exercise then your body sees no reason to be bigger or stronger. Supercompensation determines how long it takes for your body to go from the recovery phase after a workout into a period of heightened performance. After your muscles have recovered your body will naturally adapt to improve performance for the next time you need it. This is the period of supercompensation. However timing is of the essence. If you train too soon you will still be in the recovery stage and you will not make progress. This is often referred to as overtraining. If you leave it too long then atrophy may occur as your body feels the need for improved performance is no longer present and the adaptation is wasted. See the graph below as a basic example

 

The period of supercompensation will be determined by a number of factors and is usually individual to the person. It is unknown exactly how long this period will last and how soon after training it will occur. This will be a case of trial and error for anyone wanting to improve performance. I usually train each body part once every 7 days and have noticed good gains over a period of time in performance and muscle growth. However my greatest strength gains came when I was training each body part once every 4 days. This was on a very high calorie diet and I was getting lots of rest. I believe with proper diet and rest you can cut the recovery time down and therefore make much faster gains by being in the supercompensation period more often.  I feel training a body part every 7 days meant I was missing much of my supercompensation period.

 

So in conclusion if you are wanting to make improvements in performance then I recommend you search for your window of opportunity and plan your training routine around that. Don’t just train a body part once per week because that’s what everyone else does.  You may see benefit from more regular training and reap the rewards of your period of supercompensation.

Good morning Fitmag readers. My name is Adam Campbell. I am a new writer on fitmag and thought I would take this opportunity to introduce myself and let you know a bit about me.

I will start with the basics. I am 21 years old, 6 foot 4 and my main interest in life is weight training. I have been training in the gym for 8 years and have done almost every form of weight training imaginable. My philosophy is to try everything in order to see what works best for you. Don’t just do what you see the big guys doing as it may not be what works best for you. As well as weight training I have also done many forms of martial arts and have boxed on and off for a few years.

I feel over the last 8 years I have made a massive difference to my appearance. In my case its the good old cliche of “I was the skinny kid in school”. This was actually the case and I always aspired to be big and strong. My main influence was my grandfather who was (and still is) heavily involved in weight training. When i turned 14 he took me to the gym and showed me the ropes. Over the next few years i transformed my body from this:

to this:

I gained 6 stone of muscle. I am a natural ectomorph (tall and thin) so gaining weight is often hard. I know there are a lot of “hardgainers” out there so I may be able to offer some help.

After a few years of training and dieting with what i would describe as “limited knowledge” I was offered the opportunity of a lifetime. I managed to get a job at monster supplements. This opened up the doorway for me to gain vast amounts of knowledge about training, diet and supplementation. I learned everything there was to know about supplements and how to use them effectively as part of your training lifestyle. I worked for monster supplements for nearly 3 years before moving to london to train to be a gym instructor and personal trainer. I hope to use the knowledge I have gained over the years from my time at monster supplements and from my own personal training to help any fitmag readers in achieving their goals.

My training plan for the next 12 weeks can be seen HERE. I will video each of my workouts so that you can see what I am doing as well as read about it. I feel that will be very beneficial to anyone wanting to perhaps do a similar routine.

So please look out for my articles and videos. If anyone has any questions please feel free to e-mail me on adam@monstersupplements.com

Thank you for reading,

-AC-

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