Hyper­tro­phy

Island Life - - Island Fitness -

Weight train­ing has long been pro­moted as a great way to in­crease mus­cle and strength, boost me­tab­o­lism and help lose body fat. The weight you gain with a re­sis­tance train­ing pro­gram mainly comes from an in­crease in your mus­cle mass which is a lot denser than body fat. So to put on a few ki­los as you drop a dress/trouser size or two is not un­usual at all af­ter a few months of con­sis­tent weight train­ing. The in­crease in mus­cle den­sity and or size in the body is called mus­cle hyper­tro­phy. There are a lot of the­o­ries that try to ex­plain the ex­act mech­a­nism of mus­cle growth. The the­ory I train by and fol­low in my pro­grams is that the ex­ist­ing in­di­vid­ual fi­bres grow (hyper­tro­phy) in re­sponse to over­load­ing the mus­cle with re­sis­tance such as weight train­ing in com­bi­na­tion with the con­stant change of an­gle within the pre­scribed range of move­ment. As each in­di­vid­ual mus­cle fi­bre in­creases in size, it in­cor­po­rates more pro­tein, en­zymes, energy stor­age and wa­ter. These are all good struc­tural com­po­nents of your body which keep your sys­tem mov­ing. Con­nec­tive tis­sue that holds your mus­cles to­gether will also thicken, adding to a toned ap­pear­ance. Bone min­eral con­tent will also in­crease, mak­ing your bones stronger. Faster me­tab­o­lism, im­proved pos­ture and in­creased con­fi­dence come to­gether as a bonus for your weight train­ing ded­i­ca­tion. Peo­ple con­stantly ask me “What are the best ex­er­cises I can use in my pro­gram?” The sim­ple an­swer is there are too many ex­er­cises to name, with mul­ti­ple vari­a­tions for ev­ery gen­eral move­ment. The best pro­gram for an in­di­vid­ual is the one most spe­cific to the in­di­vid­ual’s needs, goals and ca­pa­bil­i­ties. But let’s just imag­ine the Gym God’s come to me and says “Brett, you can only choose four ex­er­cises to work your whole body for the rest of your life...” This is what my an­swer would be:

2SQUAT

Pri­mary mus­cles in­volved in the squat are the thighs, hips and but­tocks, quadri­ceps (vas­tus lat­er­alis, vas­tus me­di­alis, vas­tus in­ter­medius and rec­tus femoris) and ham­strings. Sec­ondary mus­cles are erec­tor spinae, trans­verse ab­domi­nus, glu­teus medius/ min­imus, ad­duc­tors, soleus and gas­troc­ne­mius. Start­ing in a stand­ing po­si­tion, place the bar across the up­per back (trapez­ius and rear del­toid). Pop and slide the hips back, then bend at the knee and lower the torso at a mod­er­ate tempo whilst in­hal­ing, un­til the knees reach ap­prox­i­mately 90 de­grees. Do not let the knees travel past the toes at any stage. Pause, driv­ing through the heel, and ex­hal­ing with ab­dom­i­nals con­tracted, re­turn to stand­ing po­si­tion thrust­ing the chest to­wards the ceil­ing. Do not lock out the knee at any stage of the move­ment. Re­peat.

DEAD­LIFT (Mother of all ex­er­cises).

Pri­mary mus­cles in­volved in the dead­lift are the erec­tor spinae, glu­teus max­imus, quadri­ceps, ham­strings and ad­duc­tors. Sec­ondary mus­cles are the trapez­ius, rhom­boid, flex­ors, ex­ten­sors, ser­ra­tus an­te­rior, rec­tus ab­domi­nus, trans­verse ab­domi­nus, glu­teus medius/ min­imus, soleus and the gas­troc­ne­mius. With feet shoul­der width apart, take a ham­mer grip on the bar. Drive through the heels whilst ex­hal­ing and lift. Three quar­ters of the way through the move­ment, slightly thrust the hips and chest for­ward and up­wards with a big re­trac­tion of the shoul­der blades, (never lock out at the knee). Pause, whilst in­hal­ing re­turn to start­ing po­si­tion. Re­peat.

Na­tional Mul­ti­cul­tural Fes­ti­val, Can­berra, Aus­tralia, 13– 15th Fe­bru­ary

The Na­tional Mul­ti­cul­tural Fes­ti­val is held over four days and fea­tures the very best in na­tional and in­ter­na­tional mu­sic, dance, food and cre­ative arts. Fes­ti­val favourites in­clude the Food and Dance Spec­tac­u­lar, the Greek Glendi Carnivale, the In­ter­na­tional Con­cert and the Pa­cific Is­lan­der Show­case. The Fes­ti­val Fringe com­ple­ments the main­stream fes­ti­val, and pro­vides a place for artists who break tra­di­tional bar­ri­ers to bring their work to a wider au­di­ence. com.au.

www.mul­ti­cul­tur­alfes­ti­val. Splore, Ta­pa­pakanga Re­gional Park, New Zealand, 20th – 22nd Fe­bru­ary.

Si­t­u­ated in a charm­ing bay on the shores of Ta­pa­pakanga Re­gional Park, the 3-day Splore fes­ti­val, a bou­tique arts and mu­sic fes­ti­val, is a plat­form to ed­u­cate and in­spire through the fes­ti­val ethos, val­ues and be­liefs of con­tribut­ing to the well­be­ing of our planet by cre­at­ing trans­for­ma­tional ex­pe­ri­ences. Any­thing goes at Splore: po­hutukawa trees are shrines wrapped in mul­ti­coloured strands of wool, cine­mas are pow­ered by bi­cy­cles, a tin hut be­comes a steam-punk time ma­chine, well known mu­si­cians rock the main stage, and other per­form­ers abound, in­clud­ing cir­cus and bur­lesque acts, pro­vid­ing al­ter­na­tive sources of en­ter­tain­ment and ex­pe­ri­ence. The Splore com­mu­nity is as much a part of the show as the per­form­ers are key to the scene. splore.net/

Auck­land Arts Fes­ti­val, 4th – 22nd March .

The Auck­land Arts Fes­ti­val is Auck­land’s premier fes­ti­val of New Zealand and in­ter­na­tional arts. The glob­ally recog­nised event cel­e­brates peo­ple and cul­ture, and show­cases the cul­tural di­ver­sity and vi­brant energy of New Zealand’s largest city. It is a unique Fes­ti­val of­fer­ing a very spe­cific cul­tural mo­ment that could only hap­pen in Tā­maki Makau­rau, with artists from here and around the motu, as well as the world be­yond. The artists speak about their place, their history, their ideas and their fu­ture. www.auck­land­fes­ti­val.co.nz.

Honolulu Fes­ti­val, Honolulu, Hawaii, 6th – 8th March Pasi­fika Fes­ti­val, Auck­land New Zealand, 14th – 15th March.

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With an eclec­tic pro­gramme of cul­tural events, the Honolulu Fes­ti­val is a week­end of en­ter­tain­ment and ed­u­ca­tional ac­tiv­i­ties aimed at pro­mot­ing un­der­stand­ing and in­te­gra­tion be­tween the peo­ple of Hawaii and the Asia-pa­cific re­gion. Dur­ing the fes­ti­val, visi­tors can take their pick from live mu­sic, danc­ing, art ex­hi­bi­tions, film screen­ings, lec­tures, school vis­its and a colour­ful street pa­rade. This is ar­guably Hawaii’s big­gest and best-loved cul­tural fes­ti­val. www.hon­olu­lufes­ti­val.com/en. Ex­pe­ri­ence the sights, sounds, tastes and colours of the Pa­cific – with­out even leav­ing Auck­land. Pasi­fika Fes­ti­val is the big­gest cel­e­bra­tion of Pa­cific Is­land cul­ture

2Teouma Bay - A pala­tial home.

Amaz­ingly de­signed into a wide V shape and clev­erly an­gled so that all the rooms of the house can ben­e­fit from the sunset and breezes all year long, the WOW ef­fect is guar­an­teed as you walk through the en­trance of this in­cred­i­ble

3An­gelfish Cove Large Ocean­front Prop­erty. This solid prop­erty sits on a large block of ocean­front land in a se­cluded area only 15 min­utes’ drive from Port Vila town. Boast­ing large liv­ing

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