Save Your Muscles, SAVE YOUR LIFE!

Save Your Muscles, SAVE YOUR LIFE!

Your Body NEEDS RESISTANCE TRAINING…

You are a soul in a body. Not a body in a soul. Your body is a vessel and you are trapped inside this vessel for all your mortal time. While you’re trapped in this vessel, you might as well make it the best it can be, right? This vessel is highly capable and adaptable–it will bend and be shaped by the consistency of your habits…the body needs your agency to help with the upkeep of this vessel–this mortal machine that is the human body. 

A lifelong hobby we should all be engaged in is the promotion and maintenance of our muscles. Why? Muscles are directly tied to mortality, longevity, and your ability to do the things you enjoy. From your brain to your heart, every organ of your body benefits from resistance exercise. Your very genetic code that you pass on to your offspring is either improved from resistance exercise, or weakened by the lack thereof! Yes, that has been proven! Even though you’ve been with your body your whole life, you probably don’t understand all the proper ways to engage the muscles of the body or how or what to eat to maximize muscle recovery and thus growth.

Metabolism = muscles. 

Most people decide to increase cardio and decrease food intake to lose FAT…THIS IS ONE OF THE WORST WAYS TO LOWER BODY FAT AND IMPROVE HEALTH.

Cardio is for your HEART! It is not going to change how you look! (You burn more calories doing resistance training and you promote and maintain metabolic rates far greater via resistance training–henceforth why ALL NATURAL BODYBUILDERS can produce such amazing physiques–UTILIZE THE BEST PRINCIPLES FOR THE BEST RESULTS). 

Resistance training, in particular, HYPERTROPHY, is how you adapt MORPHOLOGICALLY. 

HYPERTROPHY + NUTRITION + SLEEP (AND STRESS CONTROL) W/ CONSISTENCY=RESULTS

BEEfit’s role in this process? 

Set you up with the program to support your principled habituation…it isn’t simply a goal, it is the standards we set and the process built around proven principles so you can put your full efforts behind the best health investment strategy! Your time is valuable. We make sure you spend your time on the fitness aspects that bring you the greatest returns.   

How am I so confident in this process?

For over 10 years, this is how I have helped thousands of “regular” people go from ZERO gym experience, OVERWEIGHT, ON MEDICATIONS, & MOVING POORLY to MOVING EFFICIENTLY, WITHOUT PAIN, AND CONFIDENTLY PROGRESSING AND TRAINING INDEPENDENTLY….

FOR over 20 years, coach Ryan has been his own client and testing ground for the best practices. We are happy to say that we practice what we preach! These principles are why coach Ryan is one to the top ALL NATURAL BODYBUILDERS in the UNITED STATES. So we take all that we have learned and we help others.

COACH RYAN also draws upon his experience as a physical education teacher of 5 years spent in Early Childhood Education. Combining this experience with competitive athletics and multiple injury and surgery recoveries, makes for a unique and holistic perspective that allows for far reaching insights into the human condition, what it means to be healthy, and what it takes to progress into optimal health where one is their most resilient and the most capable.

To…

BE IN CONTROL OF THEIR VESSEL (BODY COMPOSITION), ESTABLISH A PROGRAM OF PROTOCOLS = THEY HAVE REPLACED OLD HABITS WITH NEW HABITS! & WE’RE OFF MEDS AND MOVING BETTER!  

HOW MANY MUSCLES ARE IN THE HUMAN BODY?

There are 639 muscles in the human body—good luck counting them all. Although there are three different types of muscles, the type that many of us are most familiar with is the skeletal muscle. Skeletal muscles attach to our bones, pushing and pulling our body in different directions so we can move.

-THREE OF THE FIVE LARGEST MUSCLE GROUPS IN YOUR BODY ARE IN YOUR LEGS! DON’T SKIP LEG DAYS! (GLUTES, QUADS, HAMSTRINGS)

1-GLUTES

-The gluteus maximus, more commonly known as your “glutes,” is one of the most powerful muscles in the body. It’s critical in almost every big movement you perform, including walking, jumping, sprinting, and climbing the stairs.

-Best Glute Moves

1.Deadlift

2.Lunge

3.Hip thrust

-(add a lateral movement and if you really want to add another, a glute kickback motion on a cable or using the lying leg curl as a kickback machine).

–I go into greater detail and explanation in my full article on this matter.

2-LATS

Found just below the armpit (below the teres and rhomboid muscles) and running all the way down to the obliques (hip) and gluteus medius, the fan-like latissimus dorsi is the largest muscle in your upper body. 

To properly work the lats, we need to do pull up and row motions. 

Most importantly, we need the scapulas to be engaging to move the resistance. 

PULLDOWNS/PULL-UPS

Rows

-My full article goes into great detail and provides video examples for all these motions…

3-QUAD

some of the strongest muscles in the body, your quadriceps are with you every step of the way. Literally. These massive muscles located on the front of your thighs are critical for walking, running, and lifting your legs. Your “quads” also help you extend your knees and bend your hips.

If you suffer from knee pain, weak quads could be the culprit. Your quads function as shock absorbers when you run or jump. Weak quads put more pressure on your knees, which can lead to pain and knee-related injuries.

-FRONT SQUAT VARIATIONS AND BULGARIAN SPLIT SQUATS

FRONT SQUAT VARIATIONS progress from goblet to bar to hack squats (and combo of other tier one quad movements: Pendulum, Leg Press, Belt Squat, Smith). With all three of those being in play from advanced lifters. The biomechanics of the motion are best learned with the goblet squat. Lifters that skip the phase of learning the goblet squat form and building strength in that motion will simply have more issues later on down the road. Simply put, get good at goblet squats before moving on to other quad dominant squat variations.

-Leg Extension machine is a must do! Why? Ask your Rectus Femoris. Since yours isn’t likely speaking these days, I’ll let you know about this particular head of the quads…it doesn’t get stimulated much in the front squat or the bulgarian or hacks or leg press. It needs this motion for proper stimulation!

Video: https://www.youtube.com/watch?v=x56-r4gnL0U

4. HAMSTRINGS

On the other side of the coin (or legs rather )you have your hamstrings. This large muscle group consists of three muscles that run from your hip down to your knee. These muscles help you walk, climb stairs and squat down. If you have hip or knee pain, you might want to give a little extra attention to your hamstrings, as they help bend the knee and rotate your hip.

A lot of gym goers remember to work out their quads but overlook their glutes,  hamstrings and hip flexors. These muscles all work in harmony, so make sure you work them as well. Your hamstrings get primary focus with these exercises.

5. PECS

One of the largest muscles in the upper body. The pectoralis major links the front of the chest to the shoulder and upper arm. You engage these muscles anytime you do a pushing movement, such as pushing open a door or throwing a ball. However, your pecs are responsible whenever you move your arms. Most lifters can make great progress on their chest muscles with three to four exercises.

-Focus on 1-2 pressing variations and see what you get from them. Overall, most people benefit from incline pressing variations most. For overall development, some flat or decline angle pressing is recommended.

PRIORITIZING on the largest muscles in the body can net you the best return on your exercise investment. Working your large muscle groups reduces your injury risk while also improving your performance in all your fitness-related undertakings. Whether you’re looking to set a new personal record or just keep up with your kids/grandkids. Whether you’re young or old, or healthy or ailing–resistance training is your key investment strategy and your large muscles will yield the greatest returns.

Full Article:

http://ryanbeefit.com/breaking-down-the-largest-muscles-in-the-body