Dastan
Posts: 148
Joined: 12/13/2008
From: Barranquilla city, Colombia
Status: offline
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I have seen many subs ask me, here and outside, about exercise themes, martial arts, some opinions and some forum posts I've made here. SOme relate to the big Dick Workout comments I made on BotoSadist's post, the corrections and upgrades, on the forum "Enlarging the genitalia for your Domme" from the poster GreenHornMaso. Others from another website as bodybuilding.com, extrememass.com and several other sites as rioheroes.com and the like.
I will later on commet on the whole "Big Dick Workout" routine I improved, examining the routine outlined by BootSadist and contrasting it to several physiology and anatomy books, such as Shriver's, grey's, Ganong's, Levine and other authors on the fields of neurophysiology, chemophysiology, urology, dermatology, ortophedics and similar fields.
Now share a new formula of exercise used by MMA fighers from valetudo, luta livre and more athletes from other fields, which originally comes from the soviert block. this is a new formula for growth and I now place it here for your use.
The new formula can be used by a lifter from day 1 of his life’s training experience, as in the first time he did a pushup or lifted a weight at a gym to the last day when he picks up a dumbbell or barbell to exercise 5 minutes prior to a bodybuilding/weightlifting-powerlifting show or one day before dying of old age.
The reason is because these can be several moments and different circumstances and stages for a person’s life but the constants remain, the same constant factor that a person is influence by during exercise.
I will break down the elements of the program for you to assemble as you feel it works. The program is based on you receiving some elements and assembling them into a coherent and functional unit.
Posture and Movement Execution
The first element is posture. Like in martial arts, something with which this program connects deeply, you must understand the effect that your posture has on lifting, on stimulating a given muscle in the proper form due to the tension/stress placed on it by the way to perform the mechanical exercise, the angle of force that affects such tissue the right way, with the right intensity and time of effect, such as the structure of a building has a way to deal with tensions.
As an example, you may use the chest. If you have done bench presses, you must have noticed that sometimes, the tension of the exercise is felt more on the triceps, the front deltoid or shoulder muscle and the upper rim of the pectoral muscle rather than the chest itself. This is a position, posture mistake.
But in this case, if you push the shoulders back and down (as if trying to look as a soldier at attention, pushing your chest out and up, sucking up the belly and keeping the shoulders back and down, towards your feet and the floor if you are lying on the bench).
Also, if you keep the elbows pointing to the sides and not towards your feet when you execute the motion, and if you make sure that, if I was watching you from the side or from the ceiling, I’d see your shoulders always under the line of the barbell or dumbbell, you’d get an exercise that affects the primary muscle more, the chest, rather than triceps and biceps.
If you also start the exercise with the bar on the center of the pectoral muscle, or over your nipples, while keeping the hands and elbows in line, elbows flaring to the side and under the bar, you will feel a tremendous pectoral stimulation.
During the motion, you can also let the shoulders come up and let them contribute to the push/press motion or keep the starting position throughout all the motion. If you choose to break posture, it is often done to add a bigger squeeze at the top, hence the need to let the shoulders come forward a little bit, to put a bigger squeeze on the pectorals.
Keeping a tension, whether maintaining strict posture from start to finish or allowing the posture to change to contribute to the overall tension placed on the muscle is important, it’s called peak contraction. You can try it by doing pushups and keeping the muscles of the chest tense, contracting them isometrically, as if you mentally order it to be contracted, regardless if you are doing pushups or sitting down and enjoying a drink.
The grip is important, and the wider it is, the more you target the chest than the triceps. Also, if when you hold the barbell, you try to put your hands together, as if you could shrink the bar so you can tough your thumbs, like the bar was an extending telescopic baton you were trying to close, like a car antenna or radio antenna you want to shrink back to its original size, you’ll get an squeeze on the chest and stimulate it more.
All of these tricks apply to the back muscles. The back is often considered the opposite of the chest and sometimes you have contradictory opinions.
One side says you must do rows and pull-downs (or pull-ups and chin-ups) and such with a similar “body at attention” or “soldier in formation” posture (chest brought up and out, belly sucked, back arched up, shoulders back) while the other side says you must start with a hunchback posture (back rolled up, shoulders to the front, leaning forwards a bit, as an oarsmen extended ready to pull his oar back hard and row) and then progress to the “soldier at attention” posture. It depends, and this happens with other exercises.
On a back exercise, if you do pull-downs or rows, the trick is actually like if you tried to stretch the barbell and get the hands wider. That stimulated the back for it places an especial squeeze on the shoulder blades. Thick you want to squeeze an orange between the shoulder blades of the back.
My take is that each person’s biomechanics work different and change day-to-day so one time, while you begin, you might benefit from one take and the next couple of months you can stick to it but then you can switch to the other side if your muscles evolve and need such approach. It all changes and you must adapt.
For shoulder work, keep the elbows below the line of the bar, vertically beneath, at all times. The only time you let them go forward more so than the hands and have them on a line that runs parallel to the barbell, in front of it, is when you emphasize the front deltoids. If you use wide grips and the elbow is set on a parallel line behind that of the barbell, or under, you stimulate the side delts.
Also, a grip, a reverse one, as if you finished a biceps curl, you will stimulate the front and if you use dumbbells and open the legs wide, sumo stance, a couple inches apart wider than shoulder width, and lean on one side, putting your hand on your knee cap and doing the press in a diagonal, 60º angle with the floor line, you’ll get a great unilateral side deltoid stimulation.
Legs are tricky. It’s all about alignment. If you do squats or leg presses with the toes pointing to the sides, like on a 45º angle with the centerline of your body’s saggital plane, you will stimulate the outer area of the thighs, and if you do it with feet pointing straight to the front, parallel line to the saggital plane’s axis, you will stimulate the inner side more.
As you can see the posture is important and the execution of the movement depends on proper alignment through the range of motion, and also the grips, and the smaller tensions that you can add (squeezing the bar, keeping peak contraction) which further focus the tension on the chest.
This is a progression. After 3 weeks of just focusing on proper posture and alignment during the movement, then begin the use of the wider grips, then after 2 weeks, begin squeezing the bar or stretching it, and after a 3 weeks period , begin adding up the peak contraction.
Load and Speed Relation
The load used is important. There’s such a thing as the 1RM as you know: the maximal load you can lift for only 1 time. The problem with the definition your culture uses is that it changes day-to-day. There is never a constant 1RM under such definition, for some days you have a better CNS (central nervous system) activation and better energy, stamina, motivation, and other days, you are tired, unmotivated and also carrying over some fatigue from previous exertions.
Basically, the way your country defines the 1RM is the maximal weight you can move up in one repetition, assuming you do it without any cheating trick, but without much regard for position or technique past doing it on a somewhat “good” form. It can be, in the example of a bench press, that the most you can slow the weight down is barely enough to dampen its inertia and prevent it from crushing your ribcage, and then lift it up in an excruciating effort which by the way, will be an slow, inch by inch, millimeter by millimeter motion, slow enough to feel like you are stuck in the middle of an arm-wrestling match with a gorilla, so the lifting is actually slow enough to let you feel like you are holding your breath long enough to pass out.
Now, the load is related to the speed. Based on such 1RM definition/concept, you should work hypertrophy on a zone that goes from 60 to 70% of your 1Rm load and using speeds that allow you to work the muscle for 40-70 seconds per set, focusing on keeping 75% of your 1RM strength on the bar, so the more close you are to 60% of the 1RM load, the more you lift the weight in 1 second or slightly more, close to 2 sometimes, and the more you get to 70%, the more you start getting lifting speeds of 5 seconds or slightly less, as the resistance force comes closer to the overcoming power. And technically, you can’t do more than 10-12 sets, no more than 14, doing 3-4 per exercise, going to your gym 2 times as week at most.
That is what I call a happy load of bull excrement.
The total time under tension is more important than the set’s time under tension, and as I would explain, it’s a balance: the heavier a load is, the less time you need to be under it to gain the stress level necessary to prime hypertrophy. Olympic lifters lift, for training on the off-season, “light” loads (lighter than what they’d used to keep a certain standard) and work not 3 sets of 10, but 10 sets of three, and even if the time under tension of each rep is the same, they allow themselves to go heavier as the number of reps per set is lower, even if the number of sets makes the total number of reps and time under tension to be the same for each exercise.
However, this is still a haphazard approach. And there are strength protocol repetitions and hypertrophy protocol repetitions, they are two different bullets for two different targets.
A maximal force load is what we could call the MINIMAL load that places MAXIMAL tension on the muscle that is being worked.
Now, if you have 200 pounds on the barbell and your muscle fibers are at their most tense, maximal stress, why do you need to add 20 pounds per side if you won’t get more tension on the muscle, but start going too hard on the tendons, ligaments and joints?
If you are trying to lift a weight fast, you are recruiting as many fibers as you can to do it, but of course, you need to use a load that allows you to recruit those fibers, otherwise there’s always be some spare ones left warming the bench because the body’s physiology knows they are not being needed at all..
The trick is to simply choose to lift a weight explosively, and choose a weight that allows you to attain maximal tension by making it necessary to recruit all the fibers to do it so, and then you can choose how to regulate the type of exposure to it you want to have.
You can try to do as many reps as you can under said load. Basically, you do as many reps as you can in perfect posture, and angle, to make sure you always lift and lower with maximal tension on the target muscle and use the minimal load necessary to recruit the maximal number of fibers with maximal tension on them.
One important advise: rack the load when you hit he first rep at which you can’t give your muscles as maximal contraction, this is, when you feel you can’t try to lift the weight as fast as you can. When you see that your force output decreases, stop. if you do 7 reps and you have attained maximal tension and maximal fiber recruitment, and rep 8 feels somewhat less productive, normally being slower than the previous ones with a marked difference, just stop.
Generally, the number of reps per set should decrease, but a good rule of thumb is that when you get a set where you can’t complete half the number of reps you did on the first one of an exercise, then just stop working that muscle and move to the next muscle group.
If you try to go slower, thinking you can milk the reps more, you are wrong, because then you won’t be trying to lift the fastest, then you won’t be recruiting the total, or maximal number of fibers and placing the most tension possible on each one. So you’d have to increase the load and that’s pretty much going back to the standard methods that year after year, tire your joints, ligaments and tendons and reduce the volume, and frequency or work you can do to make your muscles bigger and stronger without risking injury and with a heightened recovery rate.
Recovery is important. Our take is to rest as little as it is needed to perform a set under optimal conditions, rest just what you need to rest, not what you want to. it can be 30 seconds or 45 seconds, it can be up to 90 seconds. It’s according to how you feel. However, when you also see you are not able to take just 90 seconds, even 2 minutes (120 seconds) to rest enough to give out another good set, then stop and move to another muscle, finish a circuit and then go back. If it doesn’t help you, just quit for the day.
Exercise Coupling and Load Variation
Everybody by now knows what a superset is. Basically, with a method like this you can do an isolation exercise, such as pec-dec, chest flyes or crossovers before a set of bench presses or pushups/dips and this is called Pre-Exhaustion: you work the muscle first, isolating it from the secondary ones, and when it tires, you move to the compound exercise to allow the secondary muscles take it past its individual failure point.
The opposite, to do a compound before and then an isolation movement, is used for strength, when you do a heavy set and you throw in the isolation exercise as a way to work the muscle more and then produce growth in response to stress, and also strength and endurance. This is called Post-Exhaustion.
Drop sets don’t need an explaining. You do a set of X reps and then you rack the load, take off between 10 and 20% of the load and then go at it again. there are many variations but the same end. Normally 3 segments or drops are the best, not more. They work hypertrophy and endurance, same as the pre-exhaustion supersets do.
Rest-Pause sets are also similar. Do as many reps as you can, rack the load, rest 10-15 seconds, try again, normally getting fewer reps, but with the same load, then rack it again, rest 15-20 seconds, and then do it again. it works wonders for strength and hypertrophy, focusing on them on that order, as the post-exhaustion superset do.
These techniques can help if you use them sparingly. Our take is that if you do 2 exercises per muscle group, you only use this schemes in one and do the other as normal. And do this only every 4 weeks or so.
A good prescription for hypertrophy is to work the body with 2 compound and 2 isolation exercises, on the normal 2 planes of movement each muscle has.
I hope this has been an informative program for those who want to lift and get big and please their Mistresses.
And if anyone else has something to offer to the world, be my guest post it here. We all can use the help to become better men to get a better Domme or make the one we have even more proud of us.
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Power without Purpose is the same as an Artist without a Brush
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