COACH’S NOTES

A solid routine is the best way to succeed…it provides structure, consistency, and accountability. When you have a routine, you know exactly what you need to do…and when you need to do it. This helps to eliminate decision fatigue and allows you to focus on executing your tasks. Consistency is key to achieving success in any area of life. When you have a solid routine, you are more likely to be consistent with your efforts. This consistency allows you to develop habits that will support your goals that lead to long-term success. A solid routine also provides accountability. When you have a routine…you are more likely to stick to it because you have committed to a specific plan. This can be especially helpful when you are feeling unmotivated or struggling to stay on track. In addition, a solid routine can help to reduce stress and increase productivity. When you know what you need to do, you can focus your energy and attention on your tasks… rather than worrying about what you should be doing or feeling overwhelmed by a lack of direction. Overall, a solid routine can be a powerful tool for success in any area of life. It provides structure, consistency, and accountability, which can help you to achieve your goals and reach your full potential. If you don’t have a solid routine… You don’t have a solid plan of execution. Matt Br own Coach

Muscle hypertrophy, also known as muscle growth, occurs when the size of muscle fibers increases due to an increase in protein synthesis. Here are the different mechanisms that lead to muscle hypertrophy… Mechanical tension… Mechanical tension is created when the muscle fibers are placed under stress or tension, such as during resistance training. This tension causes damage to the muscle fibers, which then triggers the process of muscle repair and growth. Muscle damage… Muscle damage occurs when the muscle fibers are broken down during exercise, which triggers the process of muscle repair and growth. This process involves the activation of satellite cells, which are responsible for repairing and regenerating damaged muscle fibers. Hormonal factors… Hormones such as testosterone, growth hormone, and insulin-like growth factor (IGF-1) play a role in muscle hypertrophy. Unless these hormones are out of whack….they will stimulate protein synthesis and muscle growth. Nutrient availability… Adequate nutrient availability, particularly protein, is essential for muscle hypertrophy. Protein provides the amino acids necessary for muscle repair and growth. The minimum amount of protein is place my clients on is 1 gram per one pound of bodyweight. Muscle hypertrophy is a complex process. It involves multiple mechanisms, including mechanical tension, muscle damage, hormonal factors, and nutrient availability. A combination of these factors, along with consistent resistance training and adequate nutrition and the proper recovery…will promote muscle growth. Matt Brown Coach 

What to do between sets? When training…I think it’s important to keep your focus. Even during your rest periods. Here are few things I think about… Most are questions. What muscle or groups of muscles am I targeting with this exercise? Can I find away to get more muscle fiber recruitment on this next set? What can I do to get there…? Alter the angle of movement a bit? Squeeze harder on the concentric portion of the rep? Lower the weight slower on the eccentric portion of each rep? If I change the tempo can I get more work out of the muscles and damage more muscle fibers? Sometimes I just sit and feel the blood rushing through the muscles I’ve just worked. I’ll also add a little flex and stretch. I also slow down my breathing so I have more energy for the next set. I think it’s important to keep your head in the game during both work and rest periods. I hope this helps. Matt Brown Coach

Let’s talk about mechanical tension and hypertrophy. Mechanical tension is one of the primary mechanisms that contribute to muscle hypertrophy. Mechanical tension occurs when a muscle is subjected to external forces…that STRETCH and PLACE STRESS on the individual muscle fibers. This stress leads to microscopic damage to the muscle fibers, which triggers a cascade of physiological responses that result in muscle growth. DO NOT BE FOOLED…Just because the load is heavy…doesn’t mean hypertrophy will occur. Muscles need to be taken close to failure or to failure to elicit a growth response. This typically occurs in the later reps of a working set…when those last few hard reps are slowed down because of fatigue and load…as the weight slows down…more muscle damage will occur. That’s why eccentric training is so effective. Mechanical tension causes muscle hypertrophy by activating satellite cells, stimulating the production of growth factors, and activating the mTOR signaling pathway. These physiological responses result in an increase in protein synthesis, which leads to an increase in muscle size and strength. If you want to learn more about Hypertrophy and Mechanical Tension email me... Matt Brown Coach

Never increase the quantity of stimulus at the expense of quality. 👊 It’s pointless to perform sets where the resistance is reduced so much so…that you don’t train the appropriate motor units and don’t create sufficient tension on the muscle to elicit gains. If your goal is to increase muscle mass…you’re best to train the different fibers that make up a muscle. 🔥 Muscle fibers can be classified into different types based on their contraction speed, force generation capacity, and their ability to use different energy sources. The three main types of muscle fibers are: ✅ Slow-Twitch Fibers…Type I ✅ Fast Twitch Fibers…Type IIa and Type IIb ✅ Intermediate Fibers Slow-twitch (Type I) fibers: These fibers contract slowly and generate less force, but are highly resistant to fatigue, making them ideal for endurance activities. Slow-twitch fibers primarily use aerobic metabolism to generate energy and are rich in mitochondria and myoglobin. Examples of muscles that contain mostly slow-twitch fibers include the Soleus, the muscles of the back, and the postural muscles. Since these fibers are highly resistant to fatigue, they are best trained using higher rep ranges (15-20 reps per set or more) with lower weight. This type of training can improve muscular endurance and promote the development of slow-twitch fibers when taken to failure. Fast-twitch (Type II) fibers: These fibers contract rapidly and generate high amounts of force, but fatigue quickly. Fast-twitch fibers can be further classified into two subtypes: Type IIa and Type IIb. Type IIa fibers have a higher resistance to fatigue than Type IIb fibers and can use both aerobic and anaerobic metabolism to generate energy. They are well-suited for activities such as sprinting and middle-distance running. Type IIb fibers, on the other hand, are primarily anaerobic and are used for short, intense activities such as weightlifting and jumping. Examples of muscles that contain mostly fast-twitch fibers include the Biceps, the Quadriceps, and the muscles of the upper body. Fast-twitch (Type II) fibers: These fibers are best trained using lower rep ranges (i.e., 1-6 reps per set) with higher weight. This type of training can improve maximal strength and promote the development of fast-twitch fibers. Intermediate fibers: These fibers have characteristics that are intermediate between slow-twitch and fast-twitch fibers. They can use both aerobic and anaerobic metabolism and can generate moderate amounts of force for moderate periods of time. Examples of muscles that contain intermediate fibers include the Gastrocnemius and the Hamstrings. Since intermediate fibers can adapt to different types of training, they can be trained using a variety of rep ranges and weights. However, moderate rep ranges (i.e., 8-12 reps per set) with moderate weight may be optimal for promoting hypertrophy (muscle growth) in intermediate fibers. It's important to note that while muscles may contain different proportions of each type of fiber, they are not strictly limited to one type. Rather, muscles can adapt to different types of training and activities, resulting in changes in fiber type composition. Matt Brown Coach

In addition to bodywork…there are many forms of modalities to treat soft tissue injuries, and Radial Pressure Wave (RPW) is becoming one of the most popular. I’ve recently purchased an RPW therapy machine and I am utilizing it during bodywork sessions. The results are amazing… Radial Pressure Wave (RPW) therapy is a form of Shockwave therapy that utilizes ultrasound technology to send high-energy acoustic waves into the target area to stimulate the body’s natural healing abilities. The pulses are created by compressed air, which are then converted into acoustic energy. At the most basic level, RPW stimulates new cell growth. These new, healthy cells replace old, weak, or damaged cells. Benefits of RPW: •Improved blood flow: The acoustic waves in Shockwave therapy create microscopic tears in tissues, which causes the body to create new blood vessels. This increases blood flow and oxygenation to the treatment area, promoting faster healing. •RPW Reduces inflammation: Chronic inflammation causes pain and reduced function. Mast cells help fight inflammation; acoustic waves increase mast cell activity. •Increased collagen production: Shockwave therapy causes your body to increase collagen production, creating a strong support structure for new cells. •RPW Reduces calcification: Damaged tendons typically have a buildup of calcium. Acoustic waves break through that calcium buildup, which the body then expels naturally. •RPW Relaxes trigger points: Extreme muscle tension in the back, neck, shoulders, and limbs (your body’s pain trigger points) impedes blood flow to those areas. Lack of oxygen and waste buildup causes even more tension in the muscle, creating a cycle known as metabolic crisis. RPW releases the tension in these trigger points, easing pain and breaking the cycle. If you’re in pain…Contact me…let me show you how RPW in addition to bodywork can help heal you faster…get you feeling better…and performing at a higher level. Matt Brown Coach

Why do you want make Bodywork a part of your recovery routine? Bodywork breaks up adhesions in the soft tissue that if left unattended to…can cause injury. ie…muscle tears…tendinitis. Soft tissue work creates space within the joints that those specific muscle cross. Bodywork helps create flexibility. Soft tissue work helps with mobility. Bodywork provides deep relaxation and stress reduction. Soft tissue work reduces blood pressure. Bodywork relieves tension-related headaches. It reduces anxiety. Soft tissue work reduces muscle spasm. Bodywork enhances training and athletic performance. Soft tissue therapy encourages faster healing time from injured muscles. Bodywork improves circulation of blood and lymph fluids. It also strengthens the immune system and creates a feeling of well-being. If you’ve been on the table…you get it! That’s why you keep coming back. Those who haven’t…try it once…you’ll be a believer. If you put a fraction of the time you put into training…into recovery. You’ll make bigger gains while reducing your risk of being sidelined by injury. Get on the table!

THE GROOVE! Finding your rhythm can be a challenge when you’re putting it all together….consistent training…the proper nutrition and recovery. If you’re willing to stay the course..regroup and refine…you eventually will hit your stride. However… Once you find the groove…PROTECT IT! The tough part isn’t finding the rhythm… What’s tough is maintaining it long enough to see lasting results. Here are some tips I use myself and with my clients to keep us all on track… 1. Create a solid routine… Once you dial it in…work all of it. Keep doing what’s yielding positive results. 2. Don’t give in to short term gratification that will result in negative consequences. Nothing will leave you feeling defeated more than this. 3. Accountability… Have someone hold you accountable…a friend…spouse…training partner or coach. Make sure you pick someone you truly admire so much that you don’t want to have to tell them that you gave in or screwed up. 4. Take weekly progress pictures… This will show you how far you’ve come…and you’ll have proof from your very first picture…that will show you exactly what falling short will have you revert back to. 5. Don’t reward yourself… If I’ve seen the downfall from rewarding yourself once…I’ve seen it 1000 times. “I’ve been doing so well that I deserve to blow my diet…or skip training…and who needs recovery…I’m already there!” That’s bullshit thinking!!! Looking and becoming who you really want to be…THAT IS THE REWARD! Once you’re dialed in… Hang on to it… Protect it. You’ve worked hard to get here…you’ve sacrificed…you paid your dues. Stay in the groove. If you practice these 5 steps…finding your rhythm and keeping it…is simply having the right mindset!!