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are simply a stepping stone to get you to momentary
muscular failure, where the muscle building switch
is turned on.” Momentary muscular failure is when
another repetition is impossible to perform in good
form. That end of set failure is turned into a muscle
building success. On a daily basis, I observe trainees
performing endless sets of an exercise, for a prescribed
number of useless repetitions, never reaching
momentary muscular failure. Granted, reaching that
point in a set is NOT a comfortable endeavor, as lactic
acid serves to warn us that muscle fibers are being
challenged beyond normal.
Identifying Hubris *A couple of years ago, a college athlete told me “I’ve Pictured are Lions Club President Bob Porter, First Vice

submitted by Jim LaFountain, All American Fitness Center gained 30 pounds of muscle this past year.” Without President Geraldine Schisler, and Treasurer Nick Montesano
pharmacological aides, in the form of anabolic steroids,
Hubris may be defined as exaggerated pride or self human growth hormones or the newest booster, stem presenting our donation to Kathy.
confidence. I have adopted my own definition: “not cells, a male has the potential to gain 12-15 pounds of
knowing what you don’t know and don’t want to muscle in a lifetime and a woman can expect to gain Lions Club News
know.” Hubris has officially begun to dominate the 6-8 pounds. Intense exercise is the key component in The New Hartford/NY Mills/Whitestown Lions Club
field of physical fitness and nutrition. I see it in our any muscle building quest. Ingesting 1.5-2.0 grams of recently welcomed Kathy Lloyd, representing the Make
college students returning from their bout with higher protein per kilogram body weight (your body weight A Wish foundation, to our monthly meeting. Kathy
learning, our high school athletes, who spend a great in pounds divided by 2.2) is a good idea, along with made a return visit to our meeting to update us on this
deal of time on You Tube and even old timers, who read generous amounts of water to help metabolize the year's golf scramble which was held at Twin Ponds Golf
an article in the newspaper. protein. and Country Club in memory of her nephew, John. The
Identifying hubris: *Highly restrictive dieting seems to have also made Lloyd family organizes this event to benefit children
*Improper “sequencing” of exercises. This is a simple, a comeback, especially among the hubris, pseudo, with critical illnesses in Central New York.
time tested procedure. Always address the largest nutritional, experts. It’s important to remember, slow The New Hartford/NY Mills/Whitestown Lions
muscles of the body first. They require the most energy and consistent weight loss, i.e., one pound per week, Club meets on the 2nd Tuesday of each month at 5:30
and training smaller muscles early in the workout assures that most of the weight loss is in the form of at Sloppy Joe's Pizza in the New Hartford Shopping
compromises stimulating those large, dominant fat. Quick fix fad diets rid the body of unneeded water. Center. We always welcome visitors to our meetings.
muscles. A bad sequencing mistake would be exhausting Water is essential in metabolizing protein, fats and
the triceps before doing bench presses. Another one carbohydrates. When those nutrients are restricted,
would be doing biceps curls before performing chin generous amounts of water leaves the body, creating an
ups or lat pulldowns. impressive, yet false, “scale weight” drop.
*A dead giveaway is a preoccupation with completing *Last but not least, hubris rears its ugly head in the
a prescribed number of repetitions, disregarding form performance of favorite exercises. For women, it’s ab
and not reaching momentary muscular failure. I’ve work and lower body training. Men seem to do a great
simplified proper form, saying “you can do everything deal of bench presses and biceps curls, often called
wrong, but perform reps slowly and you’ll be half right.” the male “showy muscles.” When favorite exercises
Controlled reps are an essential component in building are done without addressing opposing muscle groups,
muscle. Throwing a weight through a range of motion is it compromises joint integrity. From head to toe
useless and dangerous. My advisor in graduate school, movements for every joint, referred to as the kinetic
a Yale PhD, regularly said this, “the first 6-10 reps chain, should be included to create muscular balance.
These are the most common and obvious signs of
physical fitness hubris. Who’s to blame? The leading
Fall Back suspect has to be the internet, particularly You Tube.

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