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Overload – How to Force Muscles to Grow

A muscle must be subjected to a stimulus that compels it to adapt and grow. If there is no reason for a muscle to grow, no hypertrophy will occur. Muscles increase their strength and size when they are forced to contract at levels close to their maximum. Much more weight can be lifted with compound exercises than isolation movements. More weight, more overload and in turn more muscle. A compound exercise is a movement that involves more than one major muscle group. It involves a primary muscle and one or more secondary muscles. An example of a compound exercise would be the barbell squat. The primary muscles are the quadriceps and the secondary muscles are the gluteus and hamstring muscles.

An isolation exercise targets just one muscle. Isolating a muscle during resistance training limits overload and muscle fiber stimulation, therefore it limits growth.

Dumbbell flyes are an isolation movement for the chest, removing the shoulders and triceps out of the movement. A common reason people do flyes is to shape the muscle. This is impossible to do- you cannot change the predetermined, genetic shape of your muscles. You can, however, make them bigger which may appear to change the shape. Isolation movements require less weight and limit overload. They have their place in any training regimen, but not to increase muscle size.

Overload is the primary objective when muscle hypertrophy is the goal. Going through the motions will not produce results, you have to push your body to new limits in order to see increased development. Since heavy weight is the most influential stimulus for muscle growth, you must continue to strive for greater overload. Light weight doesn’t do it, nor does moderate weight.

Maximum overload is the only method that will force a muscle to grow. The degree of this overload ultimately determines the degree of muscle growth.

Muscle “burn” does not stimulate growth, overload stimulates growth. The burning sensation that training brings on is believed by most to be a sign of a successful growth promoting workout. Many seek it out and strive to achieve this burning sensation as an indicator to building muscle. That muscle “burn” is not an indicator of an optimum workout. This burn is caused by infusion of lactic acid, a byproduct of glycogen metabolism in muscle tissue. Things like “feel the burn” are not really what building muscle is about. The burn is a good indicator of performing an exercise correctly and targeting the muscle properly. You can get a good “burn” by doing 20 repetitions. However, training at that rep range does not efficiently overload the muscle.

The muscle “pump” you experience when training is a result of blood actually being “trapped” in the muscles being trained. It is certainly a good psychological boost during training and accompanies just about all resistance exercise. The pump will become greater as your muscles grow larger. Now while this muscle pump is not really a bad thing, it is not necessarily an indicator of optimum muscle overload. Many people seek out the muscle “pump” by doing high repetition exercises. Numerous studies have shown that high-resistance, low-repetition exercises are more effective than low resistance, high-repetition exercises in promoting muscle hypertrophy.

The last point to consider is that muscles appear to have a memory effect that is significantly influenced by the last set that you did. If you finish each exercise with a heavy set, your muscles remember this and adapt accordingly. Many people decrease the weight on their last set and “rep out”. This is detrimental to what you are trying to accomplish and will impede muscle growth. The muscle memory effect is an important physiological phenomenon and should be used to your advantage in gaining muscle size and strength.

Acai Force Max – Fitness Tips For Men

Article by Chris Jensen

Acai Force Max – Fitness Tips For Men – Health – Weight Loss

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Men unlike women are not that to conscious of their body and health. One of the top concerns of women is staying fit and healthy but it is high time for men to start thinking of their health and living a healthy and fit lifestyle. We must not forget that men also have the same needs as women when it comes to health and fitness. So here are just some of the fitness tips for men that they will surely follow since it is very easy to do and they will not feel like they are being restrained from eating and doing the things they like.

Click Here For Acai Force Max Limited Free Trial!Men also wanted to be healthy and fit but they are sometimes ashamed to admit that they also need it or they do not want others to know that they are also concern about their health. Diet and exercise is still the two effective methods of maintaining a healthy body. Men should know that with all the diseases that exist today, they should start watching over their health. So here are some of the fitness tips for men that are easy to do and follow.They can start with having a healthy diet. Eat a lot of fiber rich foods and whole grains like brown rice and potatoes. It is good since you are less likely to develop fat with these foods given that you eat it in moderation and enough proportions. Eat a lot of lean meats for protein needs. Meats like chicken and fish are good instead of consuming red meats. When it comes to exercises, a man can start with cardio exercises. It is best for burning fat. After which, you can incorporate weight training to strengthen and tone the muscles. Do this at least thrice a week but do not overdo exercising. Give your body a chance to rest as well. Also, try to avoid drinking alcohol and smoking. This can better help in a man’s quest for good health.Staying healthy and fit takes time and needs a lot of effort and determination in order to be successful. These fitness tips for men just serve as a guide for a man to live a healthy lifestyle. Start doing these tips now and see the improvement that you will get from doing all these.Click Here For Acai Force Max Limited Free Trial!

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Shoulders & Chest Routine Fitness Training Workout for Men & Women, Athlete Personal Training Darrell Thompson is a personal trainer for athletes who specializes in increase performance. In this video Darrell gives you exercises and tips you can use to tone and shape your legs for a better body and look like fitness model. Visits Darrell Thompsons Website www.athletepersonaltraining.com Music By Jimmy Gelhaar http myspace.com youtube.com This video was produced by psychetruth www.youtube.com www.myspace.com psychetruth.blogspot.com Psychetruth is empowered by TubeMogul http © Copyright 2010 Target Public Media LLC. All Rights Reserved.
Video Rating: 4 / 5

Air Force Academy Appointments

The Air Force Academy inducts 1,300 cadets each year, and the competition to become an Air Force Academy cadet is fierce. Cadets are selected for strong academics, athletics, character, and demonstrated leadership ability.

However, it takes more than a 4.0 GPA to get into the Academy. Cadets must also meet certain minimum physical requirements, such as an 8 minute timed run on the mile, the ability to cover 50 miles with a heavy backpack, and several other stringent requirements. However, this article isn’t about those requirements. It’s about the some of the more challenging ones to meet.

No Air Force Cadet ever gets into the Academy without a good letter of referral; these letters of referral should come from people prominent in your community, such as your pastor, your high school teachers, employers you’ve worked for and the leaders of any volunteer organizations you’ve belonged to.

They should focus on your strength of character, your work ethic, and your ability and willingness to go to extreme efforts to help others, and to accomplish difficult tasks.

You will also need an appointment letter. Every US Congressman and US Senator is allowed to make five appointments per year, as are the US President and Vice President. Additional nomination slots are available for the children of career military personnel, the children of veterans killed or disabled in the line of duty, and the children of Congressional Medal of Honor winners. The admission process is difficult and lengthy. Most students considering an Academy appointment should start making preparations for it during their junior year of high school.

What stops most candidates who get through the initial academic screening is weak letters of recommendation.

It’s worth your time to try and contact other Academy inductees to see what they went through to get into the Academy. If you’re weak on the academics, there are programs that you can take that will instill strong study habits in you, including rigorous time management techniques and more.

Even if you have good academic scores, you’ll want to improve your study techniques. All of the service academies demand not just a rigorous course in engineering, but that every student participate in at least one sporting endeavor, while also working through leadership and character-building exercises. Solid study skills are an essential component to not flunking out of the Academy.

However, the swing vote on getting an Appointment to the Academy is almost always the letters of recommendation and the personal essay by the candidates. Academic grades, and standardized test scores tell how well a student is at taking tests and following instructions, but it’s the essays and the letters of recommendation that show the leadership and character that the Academy is looking for. Candidates with excellent letters of referral and weak academics have a better chance of getting in than candidates with strong academics and average referral letters.

United States Air Force Uniform

Mess Dress

Examples of officer (left) and enlisted (right) Mess Dress.

The Mess Dress Uniform is worn to formal or semi-formal occasions such as Dining ins, the annual Air Force Ball, graduations, award ceremonies and weddings. The uniform consists of a dark blue mess jacket and mess dress trousers. The Jacket features ornate silver buttons, and is worn with the service member’s awarded medals over the left breast, satin Air Force blue bow-tie and a satin Air Force blue cummerbund. Cufflinks are to be either shined or flat round silver, or have the Air Force emblem, solid black suspenders are also worn, but remain hidden while the jacket is on. Shoulder epaulets featuring an officers rank and silver wrist braids for officers are also worn. No hat or name-tag is worn with the Air Force Mess Dress Uniform.

When wearing the blue tie and cummerbund, the uniform is considered equivalent to black-tie formal wear. For white-tie occasions, a white bow-tie and waistcoat are worn. The first Air Force dress uniform, in 1947, was dubbed and patented “Uxbridge Blue” after “Uxbridge 1683 Blue”, developed at the former Bachman-Uxbridge Worsted Company.

Service dress

Current Service Dress uniforms: Officer on the left, enlisted on the right. Taken from AFI 36-2903

When the Army Air Forces first became separated from the U.S. Army, the first proposals for a service uniform featured minimal ornamentation, at the request of top commanders. However, many lower-ranked officers requested more specific badges and insignia. This debate continued through the 1980s, at which point the viewpoints in favor of greater badges and insignia had generally prevailed, and badges were issued for almost all occupational areas.

Prior to 1993, all Air Force personnel wore Air Force Blue (blue-grey) uniforms very similar in appearance to that of the U.S. Army. The current U.S. Air Force Service Dress Uniform, which was adopted in 1993 and standardized in 1995, consists of a three-button coat, similar to that of a men’s “sport jacket” (with silver “U.S.” pins on the lapels), matching trousers, and either a service cap or flight cap, all in Shade 1620, “Air Force Blue”. This is worn with a light blue shirt (Shade 1550) and a herringbone patterned necktie (Shade 1620). Enlisted members wear sleeve insignia on both the jacket and shirt, while officers wear metal rank insignia pinned onto the shoulder epaulets of the coat, and Air Force Blue slide-on loops on the epaulets of the shirt. Cadets wear the slide on “soft ranks” on both the coat and shirt.

Air Force personnel assigned to Base Honor Guard duties wear, for certain occasions, a modified version of the standard service dress uniform, but with silver trim on the sleeves and trousers, with the addition of a ceremonial belt (if necessary), wheel cap with silver trim and Hap Arnold Device, and a silver aiguillete placed on the left shoulder seam and all devices and accouterments.

Gen Merrill McPeak wearing the short-lived uniform redesign he proposed as Air Force Chief of Staff, 1993

The service dress uniform currently worn is a modification of the original version envisioned by Merrill McPeak, which featured no epaulets for any rank, and silver braid loops on the lower sleeves denoting officer rank (see also: United States Air Force officer rank insignia). This style of rank insignia for officers, while used by British Royal Air Force officers and air force officers of other commonwealth nations, is the style of the U.S. Navy service dress uniform. For this reason and others, the insignia was unpopular and many senior Air Force generals commented that the uniforms of the Air Force now looked identical to those of airline pilots. The McPeak uniform was abolished in 1999 and remains the shortest issued military insignia series in the history of the United States armed forces.

Gen. C. Robert Kehler models a test version of the proposed Air Force service dress

Epaulets were put back on the coat for metal rank insignia but the compromise uniform continued to be unpopular, primarily from its civilian-style cut. Several additional changes were made to make the jacket seem more military in appearance.

On May 18, 2006, the Department of the Air Force unveiled two prototypes of new service dress uniforms, one resembling the stand-collar uniform worn by U.S. Army Air Corps officers prior to 1935, called the “Billy Mitchell heritage coat,” and another, resembling the Army Air Forces’ Uniform of World War II and named the “Hap Arnold heritage coat”. If the stand-collar coat was selected, it would be the first stand-collar “everyday” uniform to be issued since the 1930s (the Navy’s male dress white and the U.S. Marine Corps’ dress blue uniform stand-collar coats are worn for formal occasions only). In 2007, Air Force officials announced they had settled on the “Hap Arnold” look, with a belted suit coat, but with narrower lapels than the original prototype. However, in 2009 Gen. Schwartz, CSAF, directed that “no further effort be made on the [Hap Arnold] Heritage Coat” so that the focus would remain on near-term uniform needs. While the evaluation results of the Heritage Coat would be made available to the Air Force’s future leaders should they decide to implement the uniform change, the uniform overhaul is currently on hold indefinitely.

Utility uniform

Airman Battle Uniform.

For combat and work duty, ground crews wear the Battle Dress Uniform (BDU), which will be phased out in favor of the Airman Battle Uniform.

Staff Sergeant in Battle Dress Uniform

The Airman Battle Uniform was issued to Airmen deploying as part of AEFs 7/8 in Spring 2007. In October 2007, they were issued to Basic Trainees, and became available for purchase at AAFES outlets by the rest of the Air Force in June 2008.

The mandatory wear date for the Airman Battle Uniform is November 2011.

Pilots, air crews and missile crews will continue to wear olive green or desert tan one-piece flight suits made of Nomex for fire protection.

Women’s uniforms

Women’s service dress uniforms are similar in color and style to the men’s service dress uniforms, but can also include additional articles including a skirt, stockings, and women’s style garrison cap.

Currently, women wear the same utility uniforms as men; either the BDU or the flight suit, both of which come in unisex sizes.

Desert uniforms

When serving in a desert climate (such as the Persian Gulf region), Air Force personnel sometimes wear tan colored uniforms rather than the customary green. These uniforms consist of the Desert Camouflage Uniform (DCU), and the tan nomex flight suit for aircrew members. Members of the Air Force who are being deployed are being issued the ABU uniform (Airmen Battle Uniform). Due to the shortage of uniforms not all of the Air Force is issued ABUs.

Physical training uniform

Air Force members wearing the new PT Uniform

The Air Force designed new Physical Training Uniform that became mandatory for wear on October 1, 2006. The gear consists of shorts, t-shirt, jacket and pants. They are often times referred to as “swishy suits” due to the swishing sound produced by the pants while running.

The shorts are AF blue with silver reflective stripes on the leg, a key pocket attached to the inner liner and an ID pocket on the outside of the lower right leg. The t-shirt is a moisture wicking fabric with reflective Air Force logos on the upper left portion of the chest and across the back. The jacket is blue with silver reflective piping and a reflective inverted chevron on the back. The pants are blue with silver piping and reflective stripes.

The Air Force PTU is being redesigned for issue beginning in 2010. The new design will keep the same outer appearance but the jacket and pants are being altered with vents and an alternate material to allow for better breathing to answer to the complaints that they are too hot.

Controversy regarding safety equipment

Reflective belts are required to be worn during times from sunset to sunrise in many deployed locations by Air Force and Army personnel. They are required to be worn in every uniform, except for PT gear. Great priority is placed on wearing the reflective belt and disciplinary actions have been taken against military members not wearing the appropriate reflective belt.

Civil Air Patrol

The Civil Air Patrol, which is the volunteer Auxiliary of the United States Air Force, are permitted to wear certain Air Force uniforms with distinctive CAP insignia, if they meet Air Force grooming standards and modified height/weight standards. These uniforms include Mess Dress (for Senior Members), Service Dress, shirt-sleeve order (both long- and short-sleeved) and green NOMEX flight suits for aircrew. Currently, CAP also wears the BDU with blue insignia, but is expected to be granted the ABU at an unspecified future date.

See also

United States Air Force portal

List of camouflage patterns#North America N-Z

Uniforms of the United States Military

Flightsuit

Military uniform

United States Army Air Forces

References

^ “Getting the Blues, by Tech. Sgt. Pat McKenna”. Air Force Link. http://www.af.mil/news/airman/1296/duds.htm. Retrieved 2007-09-24. 

^ “”walking tours-Uxbridge””. Blackstone Daily. http://www.blackstonedaily.com/Outdoors&Nature;/WTuxbridge.htm. Retrieved 2007-09-23. 

^ a b Whatever Happened to the Plain Blue Suit? By Bruce D. Callander, Air Force Magazine Online; Journal of the Air Force Association, July 2006, accessed 11/11/07.

^ Department of the Air Force (2002). DRESS AND APPEARANCE OF AIR FORCE PERSONNEL. Retrieved September 2, 2007.

^ Air Force News. New service dress prototypes pique interest. Retrieved May 18, 2006.

^ New service coat to better represent Airmen set for testing, by Staff Sgt. J.G. Buzanowski, Air Force Link (official USAF website), 7/19/07, accessed 11/11/07.

^ New uniforms: Comfortable, functional are goals, by Col. Steve Gray, Air Force Link, 5/15/2009, accessed 24 Aug 09.

^ Air Force Link, (2006). Airman Battle Uniform finalized, ready for production. Retrieved March 17, 2006.

^ Air Force Link, (2006).Battle Uniform available to deploying Airmen this spring. Retrieved December 10, 2006.

^ Memo from HQ AFPC Sep

^ “Airmen sound off on reflective-belt requirement”. Stars and Stripes (newspaper). http://www.stripes.com/article.asp?section=104&article=65860. Retrieved 28 December 2009. 

^ “Airmen speak out against reflective belts”. Air Force Times. http://www.airforcetimes.com/news/2009/12/airforce_belts_120409w/. Retrieved 28 December 2009. 

^ “Airmen Bomb Silly Safety Belt Rules, on Facebook”. Wired News. http://www.wired.com/dangerroom/2009/10/airmen-take-to-facebook-to-protest-silly-safety-regs/. Retrieved 28 December 2009. 

v d e

United States Air Force

Portal:United States Air Force  Category:United States Air Force

Leadership

Secretary of the Air Force  Under Secretary of the Air Force  Chief of Staff  Vice Chief of Staff  Chief Master Sergeant of the Air Force  Active duty Air Force four-star generals

Organization

Commands

Reserve  Air National Guard  Field operating agencies  Installations

Direct reporting units

USAF Academy  District of Washington  Operational Test and Evaluation Center

Major commands

Air Combat  Air Education and Training  Global Strike  Materiel  Space  Special Operations  Air Mobility  Pacific  Europe

Numbered air forces

First  Second  Third  Fourth  Fifth  Seventh  Eighth  Ninth  Tenth  Eleventh  Twelfth  Thirteenth  Fourteenth  Seventeenth  Eighteenth  Nineteenth  Twentieth  Twenty-Second  Twenty-Third  Twenty-Fourth

Wings (ANG)  Groups (ANG)  Squadrons (ANG)  Civilian auxiliary: Civil Air Patrol

Personnel

and

training

People  Rank: Officers / enlisted  Air Force Specialty Code  Pararescue  Judge Advocate General’s Corps  RED HORSE  Office of Special Investigations  Security Forces  Medical Service

Training: USAF Academy  Reserve Officer Training Corps  Officer Training School  Basic Military Training  SERE  Fitness Test

Uniforms

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History and

traditions

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v d e

Military of the United States

Portal (A  MC  N  AF  CG)  Category (A  MC  N  AF  CG  PHS  NOAA)  Navbox (A  MC  N  AF  CG)

Leadership

Commander-in-chief: President of the United States  Secretary of Defense  Deputy Secretary of Defense  Joint Chiefs of Staff (Chairman)  United States Congress: Committees on Armed Services: (Senate  House)  Active duty four-star officers  Highest ranking officers in history  National Security Act of 1947  Goldwaterichols Act

Organization

Service Departments

Department of Defense (Secretary): Army (Secretary)  Navy (Secretary)  Air Force (Secretary)

Department of Homeland Security (Secretary): Coast Guard

Branches

Army (Chief of Staff)  Marine Corps (Commandant)  Navy (Chief of Naval Operations)  Air Force (Chief of Staff)  Coast Guard (Commandant)

Other Uniformed Services

U.S. PHS Commissioned Corps (Surgeon General)  NOAA Commissioned Corps (Director)

Reserve Components

Reserves: (A  MC  N  AF  CG)  National Guard: (A  AF)

Civilian Auxiliaries

Military Auxiliary Radio System  Merchant Marine  Maritime Service  Civil Air Patrol  Coast Guard Auxiliary

Unified Combatant Command

Northern  Central  European  Pacific  Southern  Africa  Joint Forces  Special Operations  Strategic  Transportation

Structure

United States Code (Title 10  Title 14  Title 32)  The Pentagon  Bases  Budget  Units: (A  MC  N  AF  CG)  Logistics  Media

Operations & History

Current Deployments  Conflicts  History: (A  MC  N  AF  CG)  Timeline  Wars

Personnel

Training

MEPS  ASVAB  Recruit training: (A  MC  N  AF  CG)  Officer Candidate School: (A  MC  N  AF)  Service Academies: (A (prep)  N (prep)  AF (prep)  CG  Merchant Marine  PHS)  Junior/Reserve Officers’ Training Corps: (A  MC/N  AF)  Other Education

Uniforms

Uniforms: (A  MC  N  AF  CG)  Awards & Decorations: (Inter-service  A  MC/N  AF  CG  Foreign  International  Devices)  Badges: (Identification  A  MC  N  AF  CG)

Ranks

Enlisted: (A  MC  N  AF  CG)  Warrant Officers  Officer: (A  MC  N  AF  CG  PHS  NOAA)

Other

Oath: (Enlistment  Office)  Creeds & Codes: (Code of Conduct  NCO  A  MC  N  AF)  Service Numbers: (A  MC  N  AF  CG)  Military Occupational Specialty/Rating/Air Force Specialty Code  Pay  Uniform Code of Military Justice  Judge Advocate General’s Corps  Military Health System/TRICARE  Separation  Veterans Affairs  Conscription

Equipment

A  MC: (vehicles  weapons  other)  N  AF  CG

Land

Individual Weapons  Crew-Served Weapons  Vehicles (active)

Sea

All watercraft  Ships: (A  N (active)  AF  CG  MSC  NOAA)  Weapons: (N  CG)  Aircraft: (N  CG  NOAA)  Reactors

Air

Aircraft (active)  Aircraft Designation  Missiles  Helicopter Arms

Other

Electronics (designations)  Flags: (A  MC  N  AF  CG  Ensign  Jack  Guidons)  Food  WMDs: (Nuclear  Biological  Chemical)

Legend: A = Army, MC = Marine Corps, N = Navy, AF = Air Force, CG = Coast Guard, PHS = Public Health Service, NOAA = National Oceanic and Atmospheric Administration, MSC = Military Sealift Command

Categories: American military uniforms | United States Air Force | Air force uniforms

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Force Factor – Endurance Program

Article by John Bryce

Muscular endurance is defined as the ability of a muscle to do continuous work over a long period of time. It is determined by how well your slow twitch muscle fibers are developed. It is very important for athletes and those people who have to sustain an activity for long periods of time to improve their muscular endurance. The better your muscular endurance is, the better your performance is as well. This is why athletes are often looking for the endurance program that works best for them.Click Here For Force Factor Limited Free Trial!There are a wide variety of effective programs for developing muscular endurance. One such example is circuit resistance training. This training takes place by moving from one station to the next, usually set up in a circle. At each station a different exercise is performed with high repetitions but low to moderate resistance. Fifteen seconds of rest is provided while changing stations. Approximately ten exercise stations are used, and the exerciser repeats the circuit two to three times. In addition, short sessions of large muscle exercises can increase your endurance, build calorie-burning muscle tissue, prevent back problems, and tone muscles. Examples of these exercises include lateral lifts, biceps curl, desk push-ups, and seated crunches. Aside from athletes, some people engage in endurance exercises because they can take inches off of body measurements. These exercises produce some changes in body contour, and also strengthen the body. In addition, endurance exercises speed up metabolism, so that your body burns calories at a higher rate for several hours after engaging in the exercise. Keep in mind, though, that in engaging in an endurance program, you have to include exercises which resemble the activity for which the endurance is needed. Probably the best training program is performing the sport skill repeatedly. This is because any form of training must mirror the specific demands of the sport.Click Here For Force Factor Limited Free Trial!

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Force Factor – The best muscle building product

People who are crazy about making muscles will be attracted about Force Factor. Majority of us would be interested to know the results of Force Factor.Most of us would like to look at our best.

It is a known fact that an unfit man would never have a best look. Usually, people will not have options that will help them to develop the level of muscle.However, we should definitely think about building the muscles than ever before.

It is true that Force Factor single-handedly will not be able to aid in building muscles. It is true that hundreds of Force Factor users started getting results in three days because they were undergoing weight lifting exercises as well. If you are interested to know the helpfulness of Force Factor, then you can think to utilize the free trial offer.

You will be able to notice some changes in your muscle, if you lift weight while using Force Factor. Suddenly, you will notice development in your exercises. Daily workouts and utilization of Force Factor will allow you to see the development of your muscles, than ever before.

It is advisable for you to have Force Factor for three months, which will allow you to get better results. Force Factor is not a new product that is available in marketplace. Unlike other products, Force Factor will be a great help in getting quick results. Really, you will have to try Force Factor, which will help you to know the outcome. Truly, Force Factor comprises of useful components that can support you to maintain the body organs in a better way.