So I start my journey of Green buldge Monday.
I am 5ft5 and I Officially weighed in today naked weight of 140. I have a good base line. I want to try to increase my strength and size to 145lbs.
My diet is very clean with close to 200-300 grams of protein and close to 3000-5000 calories.
My diet is the same so the only thing new will be the .
I will be unbiast and truthfull In regards to the product.
My body fat is at around 7%.
I am starting a new kind of workout routine which incorporate EMS with max ot together. The concept is doing max-ot at the gym for 30 min and after my focus dips below 100% I use the EMS to fully fatigue my muscles to the point of exhaustion.
So what is EMS?
Increase your strength beyond your natural limits!
Break through your training plateau!
Sounds too good to be true, but all this is possible with the proper use of electrical muscle stimulation (EMS). EMS has been used in former Communist Bloc countries for sport training since the early 1950s, but Western countries only became aware of its use in 1973, when Dr. Y. Kots of the Central Institute of Physical Culture in the former USSR presented a paper on EMS at Concordia University in Montreal. There he outlined the tremendous potential for strength enhancement beyond that which was possible by traditional (voluntary) training methods.
EMS stimulus fires all the motor neurons in the treated area simultaneously, creating an uncoordinated contraction, which is primarily isometric in nature. Voluntary muscular contractions, on the other hand, roll through the muscle in a wave to generate a coordinated, directed force.
Kots was able to show, using a tensiometric device, that the muscle tension produced in a maximal EMS contraction can be up to 30% higher than a maximal voluntary contraction. This finding was corroborated by independent studies and makes intuitive sense, given the nature of the body's energy conservation system.
Since individual muscle fibers can be completely exhausted in just a few seconds, the body has adopted several strategies to prolong . Slow twitch (red) fiber is used first in voluntary contractions, as it is energy efficient, though not very powerful. Then only enough strong, but voracious, (white) fiber is added to handle the load.
In addition, muscles work their individual fibers in relays, always holding some back from even the most demanding load to maintain a reserve. Therefore, it's impossible to voluntarily contract all fibers simultaneously. The order of recruitment makes it likely that most of the fibers held in reserve will be white.
EMS works directly on the muscles, bypassing the body's energy conservation system, thus there's no limit to the percentage of fiber that can be activated. The EMS stimulus "spills over" from fully contracted fiber to activate remaining fiber (given sufficient current) allowing the athlete to experience a training stimulus that's unattainable by any other means.
The supra-maximal nature of this exercise enhances the strength to weight ratio by favoring recruitment over cross-sectional growth and also optimizes fiber splitting and the conversion of intermediate fiber to white fiber, the "Holy Grail" of power training.
Recruitment velocity is the rate at which a muscle fiber can achieve maximum tension, varying from 20 milliseconds for white fiber to 65 milliseconds for red fiber. Recruitment rates vary since red fiber gets a "head start" in voluntary contractions as white fiber is only added in as needed once the load has been determined.
EMS reverses the natural recruitment order, as its nonspecific current flows more easily through the bigger neuron of the white fiber (less resistance) forcing red and intermediate fibers to shorten their recruitment rates in response to white fiber recruitment, which now precedes rather than follows in the contraction.
The reversed recruitment order combined with the positive effects of high intensity make EMS ideal for improving recruitment velocity across all fiber types, a key factor in explosive events.
From Theoretical to Practical
The benefits of EMS have been discussed extensively in theory but the real challenge is the successful incorporation of EMS into a training program. There are four main uses for EMS in sport training. First, for the enhancement of maximum strength; second, as a means of recovery; third, as a rehabilitation tool; and fourth, as a motor learning and muscle recruitment tool.
EMS is the single most strength building method and has the briefest improvement period of all training modalities. Kots' literature describes a maximum strength gain plateau after twenty-five treatments (which could be administered over four to seven weeks); however, in my experience, most of the benefits available were achieved within ten treatments and strength gains beyond fifteen treatments were negligible. And since ten to fifteen treatments recruitment velocity, it seems logical to work between these numbers.
Incorporation into the Training Plan
EMS strength training should coincide with maximal strength weight lifting. The two modalities are synergistic, though the introduction of EMS must be phased in to allow a smooth progression of the workload. Modern sprint training uses a triple-periodized annual plan, with three maximum strength phases, though only the first two include EMS. The third maximum strength phase is shorter, with a more moderate strength improvement goal.
In our case, the first two maximum strength weightlifting phases lasted seven weeks with a "313" loading system, that is, three weeks of high intensity lifting, followed by one week of medium intensity, followed by another three weeks of high intensity lifting to maximize adaptation.
Apply EMS work during the second and third weeks of each three week high intensity block. As our speed work, followed by lifting, occurred on Monday, Wednesday, and Friday, with speed work on Saturday (Tuesday and Thursday were reserved for low intensity work, with Sunday off), we used EMS on Monday, Wednesday, and Friday, which gave us a total of twelve EMS sessions during the whole max strength phase.
This sequence allowed for the optimal number of EMS sessions in the phase with optimal recovery. (EMS doesn't require 48 hours for recovery, as it bypasses the central nervous system; however, this schedule optimized the recovery for the other training elements). The volume of explosive power and sprint work must increase seven to ten days after completion of the max strength/EMS phase for the optimal incorporation of the new abilities and to compensate for the drop in CNS stress.
When adding EMS to a program, expect your peak performance up to two weeks later than before, as you're now tapering from a much higher workload.
Selection of Muscle Groups
Maximum strength EMS is applied to the quads, hamstrings, glutes, and the erector spinae. These muscle groups play the main role in power development around the hip joint, where, at maximum speed, the power output is seven times higher than around any other joint. The abs play a major role also, and they can be treated as well, but their rotational movement and primary support, rather than power role, favor traditional high rep training. More on this later. The soles of the feet can even be treated in cases of insufficient foot strength.
Low intensity exercise has a positive effect not only on recovery from high intensity work but on the high intensity work itself. While high intensity exercise is anti- circulatory as it pumps up the muscles (restricting blood flow), low intensity exercise promotes circulation, which aids in nutrient transfer and hastens recovery.
Exercise of a low enough intensity will not lead to detrimental fiber type changes! In fact, the enhanced capillary it creates leads to precisely the opposite effect! The enhanced capillary density raises the temperature around the motor neurons, lowering electrical resistance, allowing more fiber to take on the characteristics of fast twitch fiber in response to high intensity work.
EMS used in a pulsing mode for ten to twenty minutes at very low intensity assists with recovery by stimulating circulation and the exercise it provides promotes capillary density. The effects can be enhanced if the legs are slightly elevated during treatment. These sessions can be carried out at the end of the day, before bed, at least two hours after your last workout.
I will be taking pictures tonight of me and some videos threw out my log.
I don't have any shirts etc to show at the gym so I will just bring the bottle with me to the gym to show people.