Use Exercise Order, Rest Intervals, and Cardio for Hypertrophy
The use exercise order is one of the most common ways to increase strength and size. There are many benefits associated with using this method.
However, there are some drawbacks associated with it too. One drawback is that the body tends to become fatigued after performing all the exercises in a set sequence. Another drawback is that the body becomes less efficient at performing certain movements when performed in a sequential manner. For example, if you perform squats in a row, your muscles will not have enough time to recover before they need to do another movement. You may experience soreness or even pain from doing so.
Rest intervals between exercises are very important for maximizing performance during workouts and minimizing fatigue while training. Some people prefer to rest longer between sets than others.
Resting too short or resting too long can cause injury. When choosing a rest interval, it is best to choose a rest period that allows the muscles enough time to fully recover before they need to do another movement.
Efficiency is another important factor when it comes to choosing the best rest interval. The longer you rest, the more efficient your training session becomes.
If you rest too long, however, your muscles will begin to atrophy and become weaker from inactivity. One way of optimizing efficiency during rest periods is by moving the body in a way that keeps the muscles active during rest periods. Many people like to jog in place, do jumping jacks, etc.
When performing cardio as a standalone activity, it is best to perform for at least twenty minutes. Some people prefer to perform for longer periods such as one hour.
One can also perform cardio before or after weight training. It really comes down to personal preference as to which is better. It is important to note that when weight training is performed first, then the body’s energy will be put towards repairing muscle tissues rather than dealing with the stress of cardio. Performing cardio before weight training will help to warm up the muscles and increase overall performance during the weight training session. If you choose to perform cardio after weight training, it is best to wait at least three hours after your weight training session has ended before performing any sort of cardio activity. This will ensure that all of your energy is directed towards the cardio and not split between weight training and cardio.
Weight training programs that incorporate a lot of repetitions with light weight and high repetitions can actually cause the body to waste away, or become thin and feeble. This is due to the fact that the body is not building up muscles to fight off atrophy; instead it is spending all of its time and energy just trying to move the weight you are lifting.
In order to effectively combat this, one must eat a lot more food than they normally would. It is important to remember that muscle does weigh more than fat, so while you may look a little “chunkier” than you did before, you are actually much stronger than you were before.
Mental Health and Disease
One of the most important factors when it comes to optimizing one’s overall health is mental health. There are many types of mental diseases, such as the depression that Louis suffers from on a seemingly regular basis.
Some people may experience a mental break due to the horrors that they have experienced during their travels. This mental break causes them to suffer extreme delusions and hallucinations that cause them to become isolated from the rest of society. These people are most likely never able to be reasoned with again, and should be avoided at all costs.
There are also other diseases that can directly affect your ability to do physical activities that require a good sense of coordination and concentration such as weight training or running. This is a rather broad category, and includes conditions such as ADHD and Dyslexia.
These people are often not coordinated, pay poor attention, and can have a hard time reading and writing. Fortunately for them, they have an advantage when it comes to performing on stage because it is possible for these people to dance and entertain large crowds.
There are also drugs that can affect your ability to do physical activities such as weight training or running. These include such drugs as Marijuana and Alcohol.
These drugs affect different people in different ways. Some people can smoke Marijuana and run just as well as they could before, while some can’t. There are also varying degrees of drunkenness. Some get “happy,” where others get “horribly sick.”
Infectious Diseases and Disorders
There are many diseases that can spread from one person to another through various forms of contact. The most common forms of contact that result in disease spreading are kissing, sneezing or coughing on someone, being bit by an infected host, and having unprotected sexual relations with an infected host.
These diseases usually have warning signs associated with them, it is important to educate yourself about what these signs are in order to catch a disease before it spreads and becomes fatal.
Some diseases are much more severe than others, and some can be cured if caught in time. It is up to you to learn which diseases are fatal and which ones can be cured.
The Bubonic Plague: This is one of the most well-known diseases due to the fact that it killed more than half of the population of Europe at the time. It is also one of the most fatal.
The incubation period is usually around 3 days, and the symptoms usually show like a bad cold. After that, the infected person usually dies within a week. The only way to cure this disease is by completing the task of “seeking enlightenment” as described by the Buddhist religion. This is obviously not a guaranteed result, and usually only 30% of people who seek enlightenment survive.
Tuberculosis: This disease is caused by a germ that infects the lungs. It can be spread through coughing and other kinds of contact, but only certain kinds are contagious.
The main symptom is a horrible cough that brings up blood and sometimes mucus. This disease cannot be cured by medicine, but the symptoms can be stopped with proper treatment.
The Common Cold: Everyone in the world has probably had this at one time or another. It is caused by a virus that infects the respiratory system.
The virus usually enters through the nose and mouth and then makes its way to the lungs. Occasionally the virus can mutate into a more deadly strain of Common Cold (See SARS if you want an example of this). It can be spread through contact with infected saliva, usually via cough or sneeze. The symptoms usually show as a mild fever, runny nose, and sometimes headaches and muscle pain. There is no cure, but most symptoms go away after about a week.
Influenza: Also known as the “Flu,” this virus infects the respiratory system. It can come in many different forms, from fairly mild to deadly.
The virus enters through the nose and mouth and eventually makes its way to the lungs. The incubation period usually lasts about a week, and the symptoms are similar to that of Common Cold, but worse. There is no cure, but the symptoms usually go away after about a week.
Cholera: This disease is caused by consuming food or water that is contaminated with the bacteria Vibrio Cholerae. It makes its way through the digestive system and stops at the large intestine.
There it releases a toxin that causes extreme watery diarrhea. The victim usually dies from dehydration within a day. There is no cure, but a rehydration solution can slow down the effects of the disease and keep the patient alive until it runs its course.
Yellow Fever: This disease is caused by the virus Flavivirus. The virus is transmitted through the bite of a mosquito that has fed on blood infected with the virus.
The incubation period usually lasts about 3 days, and the symptoms are similar to that of the flu. After that, the patient usually dies within a week. There is no vaccine or cure.
The Black Plague: This is probably the most well-known disease in history. It is caused by the fungus Yersinia Pestis.
Usually the patient dies within a week after exposure, and death often comes in waves, which gives the disease its nickname of “The Black Plague.” The rats that infest most cities are the primary carriers of this disease. Fleas that feed on the blood of these rats usually transmit the disease to humans. The symptoms are a high fever and purple spots that appear mainly on the limbs (these spots are what give the disease its nickname). There is no cure, but antibiotics can usually help the patient survive.
STDs: There are certain diseases that are contagious through sexual contact. These diseases range in severity from mild to severely debilitating or even fatal.
AIDS is the most well-known STD and will be covered under its own category.
AIDS (Acquired Immune Deficiency Syndrome): This disease is caused by a virus known as HIV (Human Immunodeficiency Virus). The disease attacks the body’s T-cells, which are responsible for fighting off other diseases.
AIDS is usually fatal within a few years. There is no cure, but recently a vaccine has been released. It is only 50% effective and must be taken regularly.
Here is a list of some other STDs, their symptoms and their treatment (if any).
Syphilis: This STD is marked by the formation of sores called chancres. The symptoms can go unnoticed, but if they are noticed they can usually be cured with antibiotics.
Genital Herpes: This virus causes sores on the genital area. They usually go unnoticed and can be treated with cream or ointment.
There is no cure.
Genital Warts: The patient usually has no symptoms. When they do show up, they appear as gray or brown growths and can be treated with ointments or surgery.
A vaccine is also available.
Hepatitis: This disease causes the liver to become inflamed. It can be fatal, but there is a vaccine available for it.
Gonorrhea: This disease is marked by a greenish discharge from the genitals. A course of antibiotics can clear it up.
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Sources & references used in this article:
The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy by M Henselmans, BJ Schoenfeld – Sports Medicine, 2014 – Springer
The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review by J Grgic, B Lazinica, P Mikulic, JW Krieger… – European journal of …, 2017 – Taylor & Francis
Effect of varying rest intervals between sets of assistance exercises on creatine kinase and lactate dehydrogenase responses by M Machado, AJ Koch, JM Willardson… – The Journal of …, 2011 – journals.lww.com