IPPT pull up vs push up

tom12sg

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Mechanisms for Muscle

There are two primary mechanisms to gain muscle:
1.Mechanical tension
2.Metabolic stress


1. Mechanical Tension

Sometimes when you're lifting heavy weights, you might feel like a muscle is about to rip off a bone. This is mechanical tension. If you place tension on a muscle by stretching it passively (without letting it contract), the source of tension is called passive elastic tension.

If you place tension on a muscle by flexing it as hard as possible through an isometric contraction, the source of tension is known as active tension.

When you lift weights through a full range of motion, the muscles are placed under a combination of passive and active tension because they're being stretched while being activated.

Research shows that dynamic movements are superior to both stretching and isometrics for hypertrophic gains, so tension alone won't deliver maximum muscle growth. Tension through a full range of motion is what builds maximum muscle.

Furthermore, time under tension (TUT) is another important factor to consider. Performing one maximal contraction once every two weeks will not yield maximal hypertrophic gains – it's just not enough of a stimulus to optimize anabolic processes. The muscles need ample signaling to grow larger.


2. Metabolic Stress

Think about the feeling you get when you know you're really targeting a muscle – that burning sensation you elicit and the pump that you achieve.

Metabolic stress is brought about by several factors, including:

•The occlusion of veins by persistent muscle contractions, which prevents blood from escaping.
•The hypoxia or lack of oxygen supply in the muscles due to the trapping of blood.
•The build-up of metabolic byproducts such as lactate and the increased hormonal surge.
•The cell swelling or "pump" of the muscles, also due to the pooling of blood.

These factors aid in building muscle and are synergistic with tension and progressive overload.


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded. :s8:
 

tom12sg

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The Mental Edge

Overcoming obstacles all comes down to Heart. It's not about genetics or gifts or limitations.

You can overcome nearly any obstacle if you just believe you can. But before you see changes to the physical, you must reprogram yourself mentally.

Develop a mental edge - then and only then you will proceed with confident progressions.



36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 

tom12sg

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Ways to stick to your training routine

Setting goals, engaging a trainer or getting a buddy,
all help you stay the course.


With the new scoring system, gold is very common.
Go For Gold (outdated)
Go for #IPPT100Points :love:
At any stations, #StriveForExcellence :love:
 

tom12sg

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Passion over Destiny


The outcome lies not in the cards, but rather in your hands. You & you alone are the author of your own destiny. It is you who ducks under the squat bar when the gym is empty. It is you who can proudly look into the mirror knowing that you are the one behind your success. Passion, not destiny, is what keeps you going when you have the desire and heart to continue on, but not necessarily the reserves.



The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded. :s8:
 

tom12sg

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Motivation to do anything comes in two forms: push or pull.

Push

Push is generally about the avoidance of pain. It’s the “away from” side of the motivational spectrum.” You’re actively pushing yourself away from either a source of current pain or the perception of an anticipated pain.

So, if you’re overweight and feeling bad about it, stressed and suffering, unable to do what you want because of bodily pain, are in a bad relationship or a bad job, every day brings with it the experience of current, realized pain. You don’t need to be reminded of it, it’s there with you every step. And this can be a powerful motivation, it can push you to act to remove the pain.

The quest to remove a current pain can be an incredibly powerful push toward action. But there’s a downside…

Once the pain’s removed, the motivation usually goes away. Because it moves you from wanting to remove a current pain over to wanting not to experience or re-experience a future pain. It moves you from the quest for a cure to the quest for prevention. All you have to do is look at the lifestyle behaviors of the vast majority of people and the mountain of marketing research from healthcare and pharmaceutical providers to know that people respond far more aggressively to the quest to cure a current pain than they do to the quest to prevent a future one.

Preventative action, beyond teeth-brushing, is and always will be a brutally hard sell.

It’s just the way we’re wired. Even after major health incidents, most people revert to the behaviors that led to the incidents. Not all, but most.

So, the “proactive” push away from a potential future pain is an extremely weak source of motivation. And, though powerful, the push away from a current pain is a strong motivator, but it’s “reactive” motivation – it doesn’t kick in until things get pretty bad. And it generally goes away as soon as enough of the pain goes away.


Pull

Pull-based motivation is about tapping the desire to achieve something.

It’s about establishing a quest and taking action not to remove a current pain, but to bring yourself closer to a deeply desired end. Maybe it’s completing a marathon or learning to play guitar. Could be hiking the Appalachian Trail or building a business that changes not only your life, but the lives of the thousands of people it serves. Maybe it’s becoming a chess master or creating a stunning collection of paintings. Maybe you just want to solve a big honking problem or make something insanely cool, because those are activities and pursuits that fill you up.

Pull is about activities and meaningful quests that, by their very existence, inspire action in the name of coming closer to the object of the quest. And the beautiful thing about setting pull-oriented motivational drivers is that they can be long-term, they can have intermediate benchmarks that serve our emotional need for intermittent reinforcement. And, once completed, they can either expand to create a new source of pull to an even cooler place. Or a new quest with an even stronger sense of pull that builds around the foundation of habits and actions laid in the prior quest can be set in motion.

Plus, done not from a place of blind ambition, but rather a sense of presence, engagement and joy, the mere experience of moving along the “pull-spectrum,” regardless of whether you actually hit the quest you’re working toward, can be immensely rewarding.



36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 

tom12sg

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You dream. You plan. You reach.
There will be obstacles. There will be doubters. There will be mistakes.

But with hard work, with belief, with confidence and trust in yourself and those around you,
there are no limits.


With the new scoring system, gold is very common.
Go For Gold (outdated)
Go for #IPPT100Points :love:
At any stations, #StriveForExcellence :love:
 

tom12sg

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Pull Up
exhale as you pull-up, inhale as you get ready to go again.

You'll naturally experience an increase in abdominal pressure when doing a pull-up. That's why you should exhale during the pulling up phase of the exercise. Exhaling reduces the pressure.

Don't underestimate the role your abs play in pulling yourself up and over the bar. They stabilize your center, are the powerhouse from which all your other muscles get their strength and support your breathing. You could easily overwork them during a tough upper-body session and actually pull a muscle in your abs.

Warnings
If the pain is sharp and severe or lower in your groin, see a doctor immediately. It could be a hernia or muscle tear that needs medical attention. Additionally, the pain in your abdomen might just coincidentally occur during your pull-up set, but indicate another serious liver or gall bladder condition.


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded.:s8:
 

tom12sg

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Resistance Training
is a key part of any fitness regimen. It not only increases strength, power and endurance, it also tones muscles
and can make them larger. Making resistance training a part of your regimen has other benefits too.


36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 

tom12sg

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For all but the foolhardy, pain is assiduously avoided. But the rare few understand that while pain punishes, it also teaches. That's why some of use embrace it. Maybe that's why the world thinks we're crazy. Maybe we are. We do not cower under the merciless tutelage of the iron.

We thrive. Through pain, we gain clarity. We learnt channel rage. This is the lesson of the iron. Understand this and anything becomes possible.


With the new scoring system, gold is very common.
Go For Gold (outdated)
Go for #IPPT100Points :love:
At any stations, #StriveForExcellence :love:
 

tom12sg

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New Year’s Resolution 2018

The time-honored tradition of the New Year’s Resolution – about getting a new, fresh start – to right the wrongs and make some improvements in their life and health. Much talk will be had, many goals will be set, and some may even be reached. But most people won’t get very far. That gym membership will soon go unused, that new treadmill will serve as a convenient drying rack for the bath towels. They’ll run out of motivation and determination long before success. A hastily chosen, ambiguous goal without a clear action plan has a minimal chance of success. So let’s talk tips and tricks for maximizing your chance of success with New Year’s resolutions for 2018.

It all starts with a goal

You need a goal. Otherwise how do you know where you’re going and how you get there? Having a goal gives you a vision, a destination, a desired end state – something you can look forward to and that will power the desire and motivation to keep moving forward.

But the goal has to be clear and unambiguous. And it’s got to be realistic. So first, let’s talk about what makes a good goal. We’re going to borrow an oft mentioned business concept – the SMART goal.

SMART goals are:
◾Specific – The goal must be clearly defined or identified.
◾Measurable – It’s best if the goal can be measured in a quantitative, unambiguous way.
◾Achievable – Ambitious goals are good, but it needs to be within our reach (maybe with a bit of stretch).
◾Relevant – The goal should apply to you, and your desires about what you wish to become or how you want to improve your situation. Therefore, you’ve got to set your own goals – nobody can do it for you.
◾Timely – Having a timeline by which you will accomplish your goal (a deadline, if you will) is an important concept – it helps drive motivation and is critical to the planning step of the process.


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded :s8:
 

tom12sg

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Sharing is caring, social is sharing.


36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 

tom12sg

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#livefromtheheart


With the new scoring system, gold is very common.
Go For Gold (outdated)
Go for #IPPT100Points :love:
At any stations, #StriveForExcellence :love:
 

Dreamer_2ndC

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New Year’s Resolution 2018

The time-honored tradition of the New Year’s Resolution – about getting a new, fresh start – to right the wrongs and make some improvements in their life and health. Much talk will be had, many goals will be set, and some may even be reached. But most people won’t get very far. That gym membership will soon go unused, that new treadmill will serve as a convenient drying rack for the bath towels. They’ll run out of motivation and determination long before success. A hastily chosen, ambiguous goal without a clear action plan has a minimal chance of success. So let’s talk tips and tricks for maximizing your chance of success with New Year’s resolutions for 2018.

It all starts with a goal

You need a goal. Otherwise how do you know where you’re going and how you get there? Having a goal gives you a vision, a destination, a desired end state – something you can look forward to and that will power the desire and motivation to keep moving forward.

But the goal has to be clear and unambiguous. And it’s got to be realistic. So first, let’s talk about what makes a good goal. We’re going to borrow an oft mentioned business concept – the SMART goal.

SMART goals are:
◾Specific – The goal must be clearly defined or identified.
◾Measurable – It’s best if the goal can be measured in a quantitative, unambiguous way.
◾Achievable – Ambitious goals are good, but it needs to be within our reach (maybe with a bit of stretch).
◾Relevant – The goal should apply to you, and your desires about what you wish to become or how you want to improve your situation. Therefore, you’ve got to set your own goals – nobody can do it for you.
◾Timely – Having a timeline by which you will accomplish your goal (a deadline, if you will) is an important concept – it helps drive motivation and is critical to the planning step of the process.


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded :s8:
Woah... just want to comment that I learnt the SMART method in one of my business modules in Uni.

Agree that the SMART method can apply to fitness goals as well!
 

tom12sg

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#TRY

Printed on IPPT result slip: TRY harder next time ......

Do u know the hidden message?
Trainer, PTI, NSmen are not taught.
After u know, do share with them.

10 TRY to Success
1. Try
2. Try again
3. Try once more
4. Try a little differently
5. Try it again tomorrow
6. Try and ask for help
7. Try to find someone who's done it
8. Try to determine what is not working
9. Try to determine what is working
10 Just keep trying


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded :s8:
 

tom12sg

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TIPS & TRICKS, following up on your goals.

Review - your goals to keep on track & chart your progress
Prioritise - more important goals to avoid being overwhelmed
Share - your goals with people committed to support you
Focus - on 2 to 3 goals at a time for better productivity
Express - your goal as a positive statement
Reward - yourself after every goal or milestone that you reach
Update - your goals regularly to reflect your growth and experience
Learn - from your successes and setbacks to reach your goals
Enjoy - your goals as you strive towards being a better you


36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 

tom12sg

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"The starting point of all achievement is desire"

- Napoleon Hill



With the new scoring system, gold is very common.
Go For Gold (outdated)
Go for #IPPT100Points :love:
At any stations, #StriveForExcellence :love:
 

tom12sg

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To be number one, you have to train like you’re number two
– Maurice Green


The journey is long & hard, but you are not alone.
Success is sweet & everlasting memories will be embedded :s8:
 

tom12sg

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DIAMOND CUTTER WISDOM (金刚经)


Achieve success in every aspect of your life by giving what you want to others first.

The Coffee Meditation is the last and most important of "The Four Steps" for planting a powerful seed.

Dreams Do Come True, When You Plant The Seeds!
Start plant your seeds (种子) of success.


36 pull ups, 84 push ups,
that is super upper body strength & endurance,
who can beat it :s13:
 
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