Whats up fam! Jose for Spartanmusclefitness.com Sorry i have been posting very consistently later but i just had a ton of stuff going on, but i still want you guys to get shredded as fuarrk! so here we go, fat melter hiit workout: hiit jump rope training, i have to be honest though its been a while i dont jump rope and this video right here its my absolutely first time in like 12 years lol, las time i jump romped was in like 8th grade or something and so the way i was jump roping was not the proper form, i have done more research and will be digging a little bit more into jump rope in later videos, but you can still get a nice session in following the steps and correcting your form, ( i was apparently jumping too high), hope you guys like it, please comment and subscribe to the spartan muscle gang if you are feeling the content and thanks for watching!
Whats up guys Jose, here for spartanmusclefitness.com, so i realized i have never really done a leg video or more so a squat video so i decided to do one for the fam, full raw intense legs and squats workout routine in less than 1 hour is whats happening, and like i always say my workouts are time efficient but at the same time the results you get are amazing, because the intensity is always there, this aint no walk in the park fam! and well my ladies are probably more into legs for completely understandable reasons so this is one is for yall and for my chicken legs bros! lets kill it! thanks for watching! make sure to comment like and sub for more!!!
Whats up fam! Jose here for spartan muscle fitness, this is my current delts and triceps routine, it is good for building muscle specially since we are hitting all 3 heads for the shoulder as well as the triceps, we focus mainly on the intensity, trying to use heavy weights but also mix other techniques like drop sets and stuff, it doesnot take very long however the reults you can get form doing this workout consistently are very good, so in less than 1 hour, you can build more delts and tris gains now, lets all get yolked fam! Thanks for watching and make sure to like and sub!! peace out! 🙂
What its going on family, Jose here for spartan muscle fitness, today we are doing a 2 part video that we made outdoors with my brother and i decided to split it in 2 for logistic purposes and also so the video doesnot get too long, so we are going to be melting fat today people, we are hitting this fat melter HIIT workout warm up first though, we are going to be doing sprints and these are by far one of the best short period workouts you can do to burn calories even after you are done with your workout, safety first though, we gotta make sure we are properly warmed up for the training session and thats why we are going to do these mobility drills to get those joints ready and fired up, 4 moves and a warm up run shoulde be pretty good for most people, there are several more hwoever i tried to keep it short considering that we are not going to be necessarily trying to get top notch performance and still get a nice workout in, lets have fun, make sure to like and subsribe for more and make sure to watch part 2 fam!
Fat melter HIIT workout: High intensity 20 secs sprints (with a GoPro) (Part 2)
What its going on family, Jose here for spartan muscle fitness, this is the part 2 of the hiit video where we actually do the sprints, if you havent seen part 1 i strongly encourage you to do so, i dont want you to get injured and for that reason doing a proper warmup and mobility drills aer essential before you do these sprints, go check it out if you have not seen it but now we are going to get serious and we are going to be melting fat today people, we are hitting this fat melter HIIT workout with 20 secs sprints, that means that we are going to go all out for 20 secs and rest for 2 mins, aiming to do around 3 sets of these but damn if you feel like superman go and do more baby i aint gonna stop you lol these are by far one of the best short period workouts you can do to burn a lot of calories even after you are done with your workout, lets have fun, make sure to like and subscribe for more!
Whats up guys Jose here for spartan muscle fitness, and here we go, new workout series and we are going to be focusing on getting the workouts done in less than an hour, i am actually coming back from a deload, which was more like a calisthenics type of workout week, but i am excited guys and we hit this workout with aggressiveness, most important than the time you spend around the gym is the intensity and passion that you go after the weights, 4 exercises only guys, but we mixed heavy lifting with drop sets in a smart way not to overkill yourself but to have enough discomfort for you to be able to make them gains, in later videos we are going to focus on techniques and other things you can do to up the intensity of your workouts and make safe progress in the shortest amount of time, enjoy guys.
Whats up guys, Jose here, so continuing the home workout series we are going to hit a killer home shoulders and triceps workout routine, now again im outside cuz i dont have enough room at home, i mean i live in an apartment, so we are hitting the lake again, cuz, i dont know its just beautiful and spacious, so again, this is a 3 set routine, i think is more than enough to have fun guys, so if you are traveling or just dont have access to a gym at the present moment, do this stuff to get you some cannonball looking shoulders and jacked up triceps, have fun fam and thanks for watching:
If you made it this far, congratulations, now enjoy your gains at the beach and do the zyzz pose, Jose.
Whats up guys, i know you like big delts, if you are a dude you know them girls love it, if you are a girl, i honestly think it looks sexy when a girl its in good upper body shape, nevertheless this exercise is great for the shoulders, on this post i wanted to show you guys how to properly perform lateral dumbbell raises at the gym, i am going low weight here but you dont neccesarily have to, with all this exercises though form is king in my opinion so peep my video right here and ill post the details below as well:
A.Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
B.While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. C.Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
D.Lower the dumbbells back down slowly to the starting position as you inhale.
F.Repeat for the recommended amount of repetitions.
Thanks for reading, guys and wil lsee on the next one, Jose.
Muscle soreness after a workout, why do i have it? is it good or bad? Everything you need to know about it!!
landaverde92 Fitness bodybuilding, D.O.M.S, delayed onset muscle soreness, fit, fitness, its muscle pain good or bad, muscle pain, muscle pain after a workout, muscle soreness, muscle soreness after working out, physique 0
Why do i have muscle pain after a workout, its a very common question among most fitness people and a lot of them seem to enjoy it, including myself, to be more scientifically correct the right term is D.O.M.S which stands for delayed onset muscle soreness, and i wanted to discuss with you guys about what it really is and means when you experience this after your workouts, is it a good thing?, is it a bad thing? does it mean that if i am not sore and i am unable to go upstairs after a crazy squat session at the gym i did not have a good workout or even worst, i am not making any gains, more on D.O.M.S on this video guys stay tuned.
Is Delayed-Onset Muscle Soreness Good or Bad? A Closer Look…
DOMS is caused by intense exercise, especially resistance training such as weight lifting. You are correct that the eccentric part of a resistance exercise (where you lower the weight and the muscle lengthens) has been linked to greater DOMS compared to concentric movements and isometric contractions.
Exercise physiologists have known for many years that eccentric muscle actions lead to more DOMS and they also have a pretty good idea why. Overall, eccentric training causes greater muscle fiber and connective tissue disruption and greater release of enzymes associated with muscle damage. Muscles performing eccentric actions also rely more on type II muscle fibers and type II muscle fibers are more susceptible to damage than type I muscles fibers during eccentric actions.Damage occurs not only to the muscle fibers themselves, but also to the muscle cell membrane, known as the sarcolemma. This is caused by extensive free calcium within muscle fibers. Calcium activates lysomal protease and proteolytic enzymes which damage muscle fiber proteins and structures within the muscle fibers, including the troponin, tropomysin and Z-disks. The actual pain felt as DOMS may not be the muscle fiber damage itself, it may be the edema, swelling and inflammation.
At first, the idea that you are damaging your muscles by weight training and other intense forms of exercise doesn’t sound like a good thing at all. However, breaking down or damaging the muscle structures is actually a part of the muscle growth and strength-building process. You break it down and re-build it, bigger and stronger than before. Feeling soreness after the workout may be an indicator of that breaking down and re-building process.
Brad Schoenfeld, a prominent researcher on the mechanisms of muscle hypertrophy, author of The MAX Muscle plan, and a former competitive bodybuilder says:
“A certain amount of soreness may indirectly benefit muscle development. The response can be likened to the acute inflammatory response to infection. Once the body perceives the damage, immune cells (neutrophils, macrophages and so on) migrate to the damaged tissue in order to remove cellular debris to help maintain the fiber’s ultrastructure. In the process, the body produces signaling molecules called cytokines that activate the release of growth factors involved in muscle development. In this roundabout way, localized inflammation – a source of DOMS – leads to a growth response that in effect, strengthens the ability of muscle tissue to withstand future muscle damage. Adaptation!”
I personally believe that a moderate amount of DOMS – a soreness in the muscles you last worked that’s noticeable but not debilitating in any way, correlates with a good workout and correlates with muscle growth, provided all the supporting factors are in place for muscle growth to occur. Those include recovery, adequate caloric intake (surplus), adequate protein, the right hormonal environment and so on.
I cautiously emphasize “correlates” with good workouts that produce muscle growth because:
A) You can get sore and not experience growth or strength increase.
B) You can experience growth and strength increase having not been sore.
You might want to read those two points again, and pause to let them sink in if they didn’t click together instantly the first time.
In other words, getting sore after a workout is NOT a prerequisite for seeing muscle growth. Furthermore:
C) You can be so extremely sore that it indicates a degree of muscle damage you cannot recover from, which may mean no growth and decreased strength.
Adaptation and the DOMS Cycle
Soreness is usually the most severe for beginners, but you will probably experience soreness your entire training lifetime, each time you start a new workout program. As your body gets accustomed to one particular workout, the degree of soreness subsides. Whether that’s within a couple of workouts or a couple of weeks, eventually the same workout may no longer get you sore at all (unless you’re intentionally finding ways to introduce new muscular stresses every workout).
You have probably been told by almost every trainer you ever consulted or read, that your body adapts to workouts. Therefore, to keep making progress, you should change your workouts on a regular basis to keep re-stimulating or “shocking” your body. So when you switch to a new workout, lo and behold, you get sore again, and this correlation appears to prove that theory about training adaptation.
The cycle looks like this: Beginner starts training – YEOW! Super sore! —-> soreness subsides after a few workouts —> you change workout program —-> you get sore again —-> the soreness subsides after a few workouts —-> you change your workout program again —-> you get sore again… and so on.
This cycle of getting sore, and no longer getting sore is one of the things that prompts so many questions about DOMS. It naturally makes you wonder if not feeling sore anymore means your workouts are no longer effective. Some people say they never get sore and wonder if they’re doing something wrong. Others are always excruciatingly sore, and they too wonder if they’re doing something wrong. Let’s address all these questions.
If You Stopped Getting Sore, Have Your Workouts Stopped Working?
If you ‘re wondering whether your workouts are no longer working if you are no longer sore, the answer is no, not necessarily. If you are still making progress on the same workout (strength is increasing, you’re noticing improvements in body composition, muscle size, etc), your workout is working, isn’t it? If you’re one of those individuals who never seems to get sore, the same principle applies.
That’s why you should not use muscle soreness as your sole indicator of workout effectiveness. The sign of effective workouts is whether you made visible and measurable improvements in muscle growth and strength. Period. In other words, getting sore is not the goal – GETTING RESULTS IS THE GOAL. Was your workout effective? You tell me – did you gain muscle or strength? Do you look better? If so, your workout was effective whether you were sore or not. If someone is bothered by the fact that they are never sore, yet they are making great progress, that infatuation with soreness is purely psychological.
DOMS is more like a side effect of strenuous workouts rather than the goal of a workout. With that said, let me repeat what I said earlier, which is backed up by the science: I believe DOMS does correlate – fairly reliably – with good workouts, at least when the goal is hypertrophy or bodybuilding.
Some trainers disagree that DOMS should be looked at in a positive light. They may dismiss any association with muscle growth as myth or “bro-science” (what “meat head” bodybuilders believe purely from experience). The idea that there is any positive aspect to feeling sore has also been been criticized by strength and conditioning coaches. In that context, their concern has real merit. They need their athletes spry and springy every day for practice and frequent workouts and games, and not limping around all week. That makes perfect sense, which is one of the many reasons that athletes generally don’t train like bodybuilders.
Bodybuilders often intentionally set up their programs to maximize muscle damage and microtrauma – they train for higher tension, they control or even exaggerate their eccentrics and they set up training parameters to increase metabolic stress (tension, muscle damage and metabolic stress are known mechanisms for muscle hypertrophy).
Downsides of DOMS And Cautions For Beginners
If this sounds like it’s 100% upside for soreness, it’s not. Extreme soreness can indeed be a sign that you overdid it. This is common with beginners and can be a real de-motivator. In fact, beginners should be aware of DOMS before they start training, otherwise it can be quite a surprise – sometimes unpleasant – and they simply don’t know what to think when it happens. They’re not sure if they’re injured and sometimes even quit, while protesting, “If this is what working out does to you, forget this whole exercise thing!”
Extreme soreness can prevent you from effectively completing your next workout, and if that happens, obviously it’s not a good thing. If you can’t walk up or down the stairs after lower body day or comb your hair after upper body day, you’ve pushed too far, possibly beyond your body’s ability to repair the damaged muscle, and that means no muscle growth. If you’re an athlete and you can’t play the game because you’re “crippled” from the workout you did a day or two earlier, you’ve defeated the whole purpose of training for sports. So get the idea out of your head that extreme DOMS is a good thing. It’s not.
One more thing is good to know about DOMS: Individual responses vary dramatically. DOMS usually begins as early as 8 to 12 hours after training, increases for 24 to 48 hours and peaks 48 to 72 hours afterward, then begins to subside. But studies show that in some individuals, it can last 8 to 10 days! Depending on the severity, eccentric muscle strength can actually decrease during this period.
Some people seem especially prone to excessive muscle soreness (part of your body type/genetics), and there have been cases studied where recovery was not complete for 26 days. In the most extreme scenarios, three percent of individuals may suffer from rhabdomyolysis after an extraordinarily strenuous exercise bout. This is a degeneration of the muscle cells, producing myalgia, muscle tenderness, weakness, swelling and dark-colored urine. In addition to the pain, this causes a loss in the muscle’s ability to produce force.
What’s the Bottom Line?
Light or moderate amounts of DOMS may generally be viewed as a good thing, or at least as a normal thing, especially for the bodybuilder / muscle-size seeker, as long as it doesn’t interfere with subsequent workouts or daily life. And let’s face it, in a “twisted” kind of way, we bodybuilders and serious resistance training people not only don’t mind a little soreness, we kind of like it! It gives us some very immediate feedback that we did something, probably good, and being able to “feel” your muscles in between workouts, I could argue, has some psychological benefits too.
But it should also be clear by now that the goal of your workouts is not to pound yourself into the ground and see how sore you can get. The goal of your workouts is to gain muscle, get stronger and get in shape. If you could achieve that goal without ever feeling sore, for some people, that would be the best outcome of all. For most of us, however, we need to understand what DOMS is and get used to tolerating a little bit or (oddly), enjoying it, whichever the case might be.
Hey whats up guys, this is actually my first post on my website, i really cant continue without thanking you guys for checking it out and supporting what i do.
In this post i wanted to discuss a topic that i personally think will benefit you a lot, regardless of the level of fitness you currently have or how long you have been working out and that is a key element that you can implement today in order for you to be able to get more results at working your chest at the gym.
So this technique is not only very versatile meaning that you can implement it on different kinds and variations of chest exercises, but also is proven to be effective and that is the reason why i call it the number one hack to develop your chest even further.
If you have been working out for a while you probably already have a well developed chest but utilizing the technique will further develop your pecs and possibly break plateaus that you might have encountered along the way.
Here is a video of me explaining how you guys can implement it now:
In short what you want to do is keep your shoulders down, that way you will get em out of the way as much possible so you can star feeling the contraction more in your chest area, slowly control d=the movement and squeeze at the top, feel the contraction on your chest, you don’t have to lift a lot of weight, matter of fact is recommended to start a little bit slow and progress your way up.
Keep attacking your chest this way and i guarantee you guys will get the results you are looking in a very short time.
Its been a pleasure guys, will see you on the next post, Jose Landaverde.