Ono's guide to building muscle - Biceps

[ono]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

[southpawed]

[/quote]

That's a myth Lyle.

Lighter weights - more reps myth has reared it's ugly head again

To be honest it's something i was told when i originally started training. Anyway it's a dirty lie

See below....

Fat Loss & Weight Training Myths

"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"

Actually that page busts quite a few myths...It's worth checking out.[/QUOTE]

I dont know about toning and all that. But light weights and more reps DOES alot to help muscle endurance amiright or am i left?

also, are big triceps a hinderance? Because since i've been working my triceps using the pulldowns, they really increased in size.

[Scrap]

Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.

[El Kabong]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.


To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff

[p4pking]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

[southpawed]

Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.

i hear ya.

I've been planning to do some slow controlled shadowboxing with 2 lb dumbells for muscle endurance. I noticed my shoulders start fatiguing in the later rounds and my guard starts to drop. This should help.

[Scrap]

Try a good stretch program it will do you more good, give you better contraction and more function.

[AdamGB]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

The trick is not to neglect the other muscles groups and to use isolation exercises to supplement the work that you are doing.

[ono]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.


To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff

The burn feeling is actually caused by a build up of lactic acid. Basically lactic acid is a metabolic waste product that is produced as the body burns carbs for energy. It has nothing to do with muscle hypertrophy (the building of muscle).



And you can't just specifically burn fat from your arms either. You cannot spot reduce. Like you can't burn fat from your stomach by doing crunches. Same principal all over the body.

[ono]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

Once again, this article is for aesthetics only. Nothing to do with Boxing or any other sport.

[ono]

That's a myth Lyle.

Lighter weights - more reps myth has reared it's ugly head again

To be honest it's something i was told when i originally started training. Anyway it's a dirty lie

See below....

Fat Loss & Weight Training Myths

"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"

Actually that page busts quite a few myths...It's worth checking out.[/quote]

I dont know about toning and all that. But light weights and more reps DOES alot to help muscle endurance amiright or am i left?

also, are big triceps a hinderance? Because since i've been working my triceps using the pulldowns, they really increased in size.[/quote]
You're right. That's how you increase muscluar endurance.

[El Kabong]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

True but the best way to build a total body of good muscles is to isolate the muscles during your workout. The thing is that you have to pair muscle groups together during your workout but on each exercise you isolate one muscle group at a time.


And on off days/cardio days you lightly work all muscles by swimming or something like that.



As for triceps they are an extending muscle and not a contracting muscle and therefore when it comes to punching then powerful triceps are a big help but they cannot be the ONLY strong muscle you have in your punch because you punch with your whole body.

IMO your core muscles are the most important abs and back...without them you can't build up your legs or upperbody as much as you can with that base of support for the weight to sit on

[Scrap]

Lactic Acid, is the by product of the proteins Ameno Acids waste, your Biulding Blocks.

[Scrap]

Lyle all muscles cotract whether Abduct or adduct they all contract.

[ono]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

True but the best way to build a total body of good muscles is to isolate the muscles during your workout. The thing is that you have to pair muscle groups together during your workout but on each exercise you isolate one muscle group at a time.


And on off days/cardio days you lightly work all muscles by swimming or something like that.



As for triceps they are an extending muscle and not a contracting muscle and therefore when it comes to punching then powerful triceps are a big help but they cannot be the ONLY strong muscle you have in your punch because you punch with your whole body.

IMO your core muscles are the most important abs and back...without them you can't build up your legs or upperbody as much as you can with that base of support for the weight to sit on

Yeh i agree core strength is very important. Especially in competition. That's why aggressive fighters (like ricky hatton) can struggle when moving up in weight (especially if they have to do it quickly). Their core strength isn't at the level of a naturally bigger fighter.....in most cases.