Author Topic: Dispelling the myth of training for "toned muscles"  (Read 7364 times)

Offline Wlfdg

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Offline Il Capo

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Re: Dispelling the myth of training for "toned muscles"
« Reply #1 on: February 06, 2012, 09:12:08 AM »
Thanks for the link and welcome back! How's the board season going?


Offline Paleo Curmudgeon

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Re: Dispelling the myth of training for "toned muscles"
« Reply #2 on: February 06, 2012, 09:19:46 AM »
This also talks about the myth of spot reduction. There was a fitness 'expert' on TV the other day saying not to do crunches but to lie on your back with your legs elevated and pretend you are peddling a bicycle.  If crunches won't spot reduce the fat on your abs pretending to ride a bicycle laying on your back probably doesn't work either.  I'd rather ride a real bicycle. At least a real bicycle will transport you somewhere. It might transport  you to 7/11 to buy Twinkies but you can't blame that on the bicycle.

Offline Wlfdg

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Re: Dispelling the myth of training for "toned muscles"
« Reply #3 on: February 06, 2012, 09:34:29 AM »
Thanks for the link and welcome back! How's the board season going?
Howdy Capo! I haven't gone anywhere, been lurking.
Season has been poor to say the least. Low snow + HIGH avalanche danger for most of it. Finally have a base but really scary layers.

Offline Il Capo

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Re: Dispelling the myth of training for "toned muscles"
« Reply #4 on: February 06, 2012, 01:03:57 PM »
Thanks for the link and welcome back! How's the board season going?
Howdy Capo! I haven't gone anywhere, been lurking.
Season has been poor to say the least. Low snow + HIGH avalanche danger for most of it. Finally have a base but really scary layers.

Hope it gets better soon. I've been mostly in Africa the past year, getting closer to human origins. Lots of sun, fish, fruit and sea. I miss fatty cows, though. I get by mostly with pork and chicken, plus the occasional mild weather (and imported) beef.


Offline Wlfdg

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Re: Dispelling the myth of training for "toned muscles"
« Reply #5 on: February 07, 2012, 10:11:41 AM »
Thanks for the link and welcome back! How's the board season going?
Howdy Capo! I haven't gone anywhere, been lurking.
Season has been poor to say the least. Low snow + HIGH avalanche danger for most of it. Finally have a base but really scary layers.

Hope it gets better soon. I've been mostly in Africa the past year, getting closer to human origins. Lots of sun, fish, fruit and sea. I miss fatty cows, though. I get by mostly with pork and chicken, plus the occasional mild weather (and imported) beef.
Sounds good! Fresh fish!!!!!!!!! :D

Offline samjohn

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Re: Dispelling the myth of training for "toned muscles"
« Reply #6 on: February 07, 2012, 02:57:14 PM »
Friend of mine is out that way for a few weeks snowboarding. so huge avalanche risk at the moment is there?

Offline Wlfdg

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Re: Dispelling the myth of training for "toned muscles"
« Reply #7 on: February 07, 2012, 06:15:06 PM »
Friend of mine is out that way for a few weeks snowboarding. so huge avalanche risk at the moment is there?
Yes! Locally we have 100cm of faceted snow on the ground, above that we have a 40cm consolidated slab, above that we have slabs of various thickness (7cm - 20cm) with thin cohesive layers (faceted snow & depth hoar) in between.
Now we have surface hoar forming at a pretty accelerated rate. Any new snow that comes in is going to build on top of that. Every form of loading will make even already skied slopes re-reactive.
Where is your friend at?

Offline techieny

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Re: Dispelling the myth of training for "toned muscles"
« Reply #8 on: February 12, 2012, 02:36:04 PM »
Great link. Thanks much !

Offline chromagnumman

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Re: Dispelling the myth of training for "toned muscles"
« Reply #9 on: February 12, 2012, 03:29:05 PM »
This also talks about the myth of spot reduction. There was a fitness 'expert' on TV the other day saying not to do crunches but to lie on your back with your legs elevated and pretend you are peddling a bicycle. 

That is actually a decent core exercise, the lateral swaying of your core caused by the cyclic motion of your legs forces your obliques to kick in. It is somewhat akin to sitting on an exercise ball and wiggling your butt. The kicker (haha) is that if you have tight hip flexors, this exercise can shorten your hip flexors even further without appropriate post exercise stretching. Personally, i'd rather ride my road bike.

Spot reduction is a major farce, just like the bow-flex promise in "major results in 3 weeks." Hypertrophy (muscle growth) doesn't typically occur until 3-6 weeks into exercise, which is when most people's improvement plateau's (thus the mad fall off in gym membership in february.) All of the improvements advertised by bow-flex's 10 minute a day are what amounts to neuromuscular adaptations. i.e Teaching your body how to activate more of your available muscle fibers. Most untrained people don't use much of their muscle, as their body doesn't know how! 

Back to the abs, I'm a believer in training muscles by working them at what they are designed to do. Ab's and core muscles are meant to improve torso stability. They are all short, squat muscles. Generally, the most effective ab workouts would be something that stresses isometric contractions, i.e non-moving. Planks, pushups, small crunches, swiss exercise balls etc. My all time favorite ab exercises include front squats (concentrating on keeping core tight and solid) and dumb bell arm curls whilst tensing ab's to keep a tight core. (Weighting your body in front forces your abs to contract, as well as your erector spinae group i.e low back) I like these two exercises, because I can hit multiple muscle groups at the same time. Also, with the curls I alternate sets with pronated and supinated hand positions. (Pronated = thumbs up or hammerfist, supinated = palms up, like you are serving soup..get it? Soupinated lol) This allows me to target brachialis/radialis and biceps brachii alternately with each set.

Chromagnumman
« Last Edit: February 12, 2012, 03:36:03 PM by chromagnumman »

Offline Kframe

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Re: Dispelling the myth of training for "toned muscles"
« Reply #10 on: April 11, 2012, 06:10:54 PM »
I know this will sound weird, and i didnt believe it at first. Im actually gaining muscle by boxing/mma. We dont lift weights at all.. Every week that goes by i notice improved strength. Just today i was rubbing some Biofreeze on my tricep and noticed that im getting some tone in my arms. I am seeing some muscles devolpe there and start to develop in a noticeable way, that i have never seen before i my life.  DItto for my legs, they get used constantly and in high pressure situations.

I didnt think it was possible but im getting muscle strength and some toning and all only from boxing/mma..

Offline stuward

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Re: Dispelling the myth of training for "toned muscles"
« Reply #11 on: April 13, 2012, 04:07:19 PM »
You build muscle from using your muscles and supplying the right nutrients.  The type of training you will influence how fast you gain, but anything will work, as you've noticed.

Offline OmegaMan

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Re: Dispelling the myth of training for "toned muscles"
« Reply #12 on: July 21, 2012, 04:53:09 PM »
Awesome article! I work at a gym and I hear people talk about toning muscle all the time...