Practicing Good Gym and Fitness Center Etiquette

First let's start with cleaning the equipment you use at the gym or fitness center. Many venues offer cloth or paper towels and some sort of disinfectant for cleaning and sterilizing. This simple 30 second procedure will make sure minimal spread of infections and give an appealing environment free of sweat moisture, etc.

Next, don't be a bully! Yes, it is difficult to work out sometimes if there is a crowd but go with the flow and share. Don't "hog" a machine or bench or area. Perform your set and move on. Talk to others to make sure you are not "cutting in" if they are still in their set. And don't sit there and "play" with your cell phone or iPod if you are done in that area. Step away if you must and let others get to their workout.

Be respectful of how long you are using a machine or item in the center and be cognizant of others who may be "hovering" to use the same machine or item you are using. There may be times when you are asked if they can "work in" with you. This is totally appropriate and unless you are super-setting, let them in and take turns. You'll begin to make new friends and enhance their gym experience and yours.

Don't forget to hydrate, just don't monopolize the fountain. Do you need to fill your water bottle or jug? That's fine but let those who just want a drink from the fountain to go ahead and don't form a line if possible.

Are you taking phone calls on your cell while working out? No problem and that is your choice, but please be respectful of others working out around you. First off, no one wants to hear your conversation and second, when you talk in a noisy environment, you will tend to talk louder to the person on the other end of the phone. Don't invade others privacy.

Return the equipment you are using when you are done with that exercise. There is nothing more annoying than looking for something that was there yesterday but someone moved it and left it in the hallway or somewhere it doesn't belong. Re-rack the weights, clear your machines, return the mats, etc. so the next person can find with what they need.

Take a whiff! If you are sweating and begin to detect an unpleasant odor, those around you most likely can smell that as well and it is very unbecoming. Try using a small amount of deodorant or antiperspirant before entering the gym or fitness center. And, conversely, if you are wearing a strong cologne or powerful smelling perfume, try rubbing some off before starting your workout.
Wear appropriate attire for working out. Please don't wear anything overexposed or explicit. Enough said.

So whether you are a veteran or just starting out, enjoy your fitness experience by following these simple rules of etiquette. See YOU in the gym! TEAM JAQT   www.MasterSgtJAQT.com

Cardio Exercises - Perform at the Beginning or End of Your Weight Training Session?

Cardiovascular exercise, cardio for short, increases blood circulation in the body and increases heart rate. Cardio is a most effective way to burn excess calories resulting in fat loss. It is also a great way to "exercise" the heart.

But the question for most bodybuilders remains, should cardio be performed "before" a weight training session or "after?" It all depends on what a person is attempting to gain and the goal they have set for their workout. Ultimately, two end results can be expected from a workout session; muscle gain and/or fat loss.

The muscles in our bodies contain a chemical called glycogen. It is also stored in the liver. Glycogen is a natural carbohydrate reserve and available to be readily converted by the body to glucose as needed to satisfy its energy needs like during a weight training session.​ When all glycogen is exhausted from the muscles, the body will look for other alternative sources for energy and will begin to burn any excess fat that it finds.

Simply, if cardio is performed "before" a weight training session, all glycogen in the muscles will be used thus diminishing the energy that can be tapped for lifting heavy weights. Since lifting weights does not raise the heart rate as cardio exercise does, there would be minimal fat burning taking place.
Performing cardio "after" a weight training session would allow a person to lift more weight in the beginning to power through a grueling workout and take advantage of the "heavy weights" to build muscle mass, the goal of most bodybuilders. A person needs to be more focused and alert at the beginning of a weight training session and proper form would be easier to keep. Form plays a greater role in weight lifting than it does in cardio. Proper form is needed while lifting weights to achieve a good muscle growth and avoid injury. Focus and form are key when lifting heavy weights.
In this scenario, once glycogen is used by the weight training, the body will again look for other ways to continue to generate the fuel it still needs. At this point, performing an intense cardio session will burn more calories at a faster rate thus resulting in greater fat loss. In bodybuilding, this is known as "shredding."

Simply, if the goal of the training session is fat loss, performing high intensity cardio on the days other than weight training days is probably going to be the best choice. If the goal for doing steady state cardio is to improve your endurance then leave it for after a weight training session.

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Gain More Muscle Mass While Bodybuilding or Weight Training by Following These Simple Two Techniques

So you are working out hard, lifting heavy and frequently but not gaining desired muscle mass or definition anymore? There could be several reasons for this. We'll explain just two of them here.

-- You may have reached a "plateau?" I don't know what a plateau is! According to Webster's, a plateau can be several things. We'll go with definition #2 which seems to fit here: A period when something does not increase or advance any further; to stop growing or increasing. Definitely looks like definition #2 fits the bill!

The easiest way to get off that "plateau" is simply to change your workout routine. As Arnold would put it, you need to "shock" your muscles in order for them to continue to grow. Do you go to the gym and do the same workout in the same order every time you go? If so, try changing your routine on a frequent basis. Most experts recommend a change at least every couple of weeks. One time, you may do hammer curls when you first enter the gym and then you go onto the bench press and then onto dips for the triceps.

Your body will get used to this routine and try to figure out how to compensate or accommodate what you are doing to protect itself since you are tearing it up. Change it up! Next time try doing dips first. Then possibly continue with your delts as your second exercise for example. Continuously changing up your routine and keeping those muscles confused or "shocked" will help them to grow.
I, personally, like to do a full body workout (as taught by Joe Weider), three times a week but I never do the same workout two times in a row. One day, I may do legs first, then the next workout, traps first and then again on the next workout, lats first. Change the order, change the number of sets, change the number of reps and/or change the weight. All of this will confuse or "shock" your muscles and you should start to notice a gain once again.

-- To increase muscle mass, you will also need to increase your weight? Not your body weight, but the weight you are lifting. This is the unwritten first priority of all bodybuilders and can be one of the reasons you are not gaining the muscle mass you are looking for. It's a proven fact and the main building block in the sport of bodybuilding.

The "rule of thumb" used by most bodybuilders is to increase your weight on any particular exercise when you are maxing reps in each set and not feeling complete exhaustion of the targeted muscle. You should be lifting heavy enough where you can't possibly finish the last rep or even two. This should give you a gauge where you should be. Once you can lift a particular weight and complete all reps "without a sweat," it's time to increase. Bump it up! This will most likely happen approximately every thirty days but then that will vary depending on your workout routine, frequency, how long you've been lifting, etc.

So there you have it! A couple possible causes of not being able to gain muscle mass. There are more reasons so if you need additional help in this area, a little research will give you a few more options, but these seem to be the main causes.

One word of caution, if you are working out (lifting) alone, you should not attempt to "max out" in any exercise that may cause bodily harm if it cannot be executed and completed in a safe manner. Enjoy your workout but please be safe in order to lift another day!

See YOU in the gym!  TEAM JAQT   And don't forget to order your supplements today! 

Target Those Lat and Back Muscles More Directly During Your Workout by Changing to a "Gorilla Grip"

Do you need to target your back and lat muscles more directly during weight training sessions? If so, let's talk about one exercise that clearly focuses on that very muscle group, the Dumbbell Bent Over Row.

During the Dumbbell Bent Over Row (typically performed one arm at a time, kneeling on a stationary bench) wrapping your thumb around bar will bring the hand and grip more into play, cheating your back and lats from full focus which is the intent of this particular exercise. This is called a "closed" grip and can cause pain in the wrist as the hand is overworked and result in or aggravating injuries such as carpal tunnel, wrist strains, etc.

One slight change to your grip can make a huge difference to help you get that focus to target your back and lat muscles exclusively and help you to get that "V" shape you want from a hard workout or lifting session. Try using a "gorilla" grip the next time you visit the gym and pick up the dumbbells for the Dumbbell Bent Over Row. The correct term that everyone in the sport would understand better is the "open hand" grip. The open hand grip is when you do not wrap your thumb around the bar, which is actually the "natural" feel and normal position. The end result after using the "open" grip can be a more relaxed set and a noticeable concentration and focus on what a Bent Over Row was designed for, targeting the back and the lats.

An "open" grip though is not for everyone. Beginners should be aware that improperly performing the "gorilla" grip can cause the weight to roll out of the hand and drop to the floor, hopefully not injuring you or anyone near. It takes practice but can be mastered even for a heavy weighted row.
And even though we are only discussing one exercise here, once you become comfortable using the "open" grip, you will be able to adapt several other exercises in your work out repertoire as well. However, be extremely careful which ones you chose to use the "open" grip with. The "open" grip is also called the false grip as well as a thumbless or suicide grip. For those extremely heavy weighted exercises such as the bench press (straight, inclined or declined), the squat or any exercise over the head or chest, it is not recommended. You should use the closed grip to ensure safety and prolonged good health!

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NUTRITION: I just finished a hard long work out, do I need carbs or protein? Actually both! If you work out hard in the gym and we’re not talking just an hour on the treadmill, then your body needs both carbohydrates and protein. Let’s explain.

Once consumed, carbohydrates are stored in the muscles as glycogen. Glycogen is actually used to supply energy for bursts of power. The longer and harder the work out, the more glycogen your body will require. And we’ve all felt what it’s like to run out of glycogen, right?  Your energy level will drop and it will become harder and harder for you to contract the muscle. For the more intense work outs (2+ hours), the rule of thumb in the industry is 3 – 4 grams of carbs per pound of body weight is required each day. Without enough carbohydrates, your body will make muscle to use as “fuel.” Definitely not what you want!   Eat the "good" carbs.  What are some of them?  Try some whole grains, a vegetable, a fruit or even some beans.  No leftover pizza!  Note: Personal carb requirements depend on your work out intensity as well as your body size.

Protein, on the other hand, helps to “rebuild” your muscles after your intense work out. The rule of thumb here (from the USDA) for strength and weight training, is the average 1.5 grams of protein per pound of body weight per day, not to exceed 2.0 grams/lb/day. Too much protein will not make any difference so don’t overdo. And spread out your protein intake throughout the day. Your body can only process around 30 grams at any one time, so spread your carb intake out over your 5 or 6 small meals that you are already eating per day.  I, personally, use protein supplements and shakes to get my daily requirement because I can't eat that much food.  If that is you, check out the supplements market to get the protein you want and need.

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Welcome to www.MasterSgtJAQT.com and TEAM JAQT!  As a new member of the fitness community, we will be posting useful information frequently from the industry and hope to hear from you as well.  Your input is always welcome here as we all move together to a healthier and longer life of fitness and exercise and just feeling good!  Let's Do It!  Muscle Up! And don't forget to order your supplements to take your workout to the next level. Shop here!