<p>Maximizing Potential for Hypertrophy: Bicep Curls </p><p>Project Outline</p><p>James Gough, Cole Ferguson, Andrew Wilson, and Cyrus MacLellan</p><p>St. Francis Xavier University: Department of Engineering</p><p>ENGR 232:00 – Design and Communication II</p><p>Dr. Oguejiofor</p><p>201101806 201103843 201006795 2010063669</p><p>January 23, 2013 Abstract</p><p>Methods for training the bicep muscles today lack the ability to allow an individual to put the most effort into lifting the weight while maintaining proper form. The proposed project will be concerned with correcting the lifting technique and decreasing the risk to injury by designing a machine that will allow for the controlled motion of the upper arm during a bicep curl. The machine will be manufactured in a cost effective manner and will be used to help people increase the effectiveness of their workout at the gym to help them realize their fitness goals. Table of Contents</p><p>Sections</p><p>List of Figures and Illustrations</p><p>Figure 1.1……………………………………………………………………………………..6</p><p>Figure 1.2……………………………………………………………………………………..10 Figure A1……………………………………………………………………………………..12</p><p>Figure A2……………………………………………………………………………………..12</p><p>Figure A3……………………………………………………………………………………..12</p><p>Figure A4……………………………………………………………………………………..13</p><p>Figure A5……………………………………………………………………………………..13</p><p>Figure B1……………………………………………………………………………………..14</p><p>Figure B2……………………………………………………………………………………..14</p><p>Figure B3……………………………………………………………………………………..15</p><p>Figure B4……………………………………………………………………………………..15</p><p>Figure B5……………………………………………………………………………………..16</p><p>Figure B6……………………………………………………………………………………..16</p><p>Figure B7……………………………………………………………………………………..17</p><p>Introduction This report will be using various key concepts and background details related to weightlifting. It is therefore necessary to familiarize the reader with the equipment used by gym patrons, the exercises these machines are designed to perform as well as the importance of proper lifting technique. People unfamiliar with weightlifting may study these concepts further in the appendices in order to gain a broad perspective of the ideas presented in this text. The goal of the project will be to design a machine that ensures the proper form and technique when performing a bicep curl. In brief, the main goal of the project will be to help improve the form of the bicep curl and thereby increase the likelihood that an individual will achieve their desired results at the gym. There are many reasons why a person may begin weightlifting. For athletes, emergency personnel and the general public alike, weightlifting provides a method to increase muscle size, strength, endurance and flexibility, all of which contribute to a healthy lifestyle. Consider a professional athlete, he or she must be in top physical condition in order to be completive in their sport. Weightlifting is a sport onto itself comprised of power-lifters and bodybuilders. Power- lifters are concerned with lifting as much weight as possible and compete to lift the most weight while executing deadlift and power clean exercises. Bodybuilders are less concerned with lifting large weights; by focusing on the contraction of muscles they can shape and define their physique. These athletes compete in bodybuilding competitions where awards go the most muscular figures. Like athletes, police officers, paramedics and firefighters lift weights to be in good physical condition in order to properly perform their duties in the event of an emergency. The general population may use weightlifting for other reasons. For many, weightlifting provides the means to increase their overall health by improving their physical strength, endurance, sexual appeal and flexibility. Weightlifting can be an enjoyable physical activity that improves self- esteem and confidence as well as reducing stress. Many people of all walks of life enjoy the satisfaction and feeling of accomplishment that weightlifting provides while progressing towards being able to lift heavier weights than was previously possible. </p><p>Background Information The musculoskeletal system is used to turn chemical energy into mechanical energy and is made up of three distinct components. There are approximately 206 bones in the body that serve to protect vital organs and facilitate movement. Bones move at pivots called joints. Most joints connect bones and allow for their rotational movement. Muscles stretch and pull the bones to generate the forces necessary for movement of the limbs, usually acting dependently of one another. The stretching of one muscle is generally a result of the shortening of another. Tendons attach muscles to bones and transmit forces that allow the body to move. Figure 1.1 shows the muscles associated with the biceps and the upper shoulders. Any time a joint changes direction during an exercise the focus is shifted from the primary muscle mover to secondary muscle movers. In the case of the bicep, the isolation of the muscles that make up the bicep is desired. Movement of the shoulder, wrists, back and abdomen are not desired. </p><p>FIGURE 1.1 The biceps brachi is a two headed muscle which means that there are two muscles attached by a ligament at either end the muscle. The brachialis is a muscle that is located underneath the brachi on either side of the bone. The brachioradialis attaches the upper arm to the lower arm. The deltoid is made up of several secondary muscles that help to stabilize as well as allow for the movement of the shoulder. </p><p>The bicep muscles are a major muscle group in the arm. There are two main techniques that are used today to target the bicep muscles. Specifically, the bicep curl and the preacher curl are utilized to focus the effects of the weight on the biceps. However, these exercises have specific limitations that make the training of the bicep muscles inefficient and unsafe which will be discussed in the following paragraphs. First, consider the traditional bicep curl. Proper form is demonstrated by positioning the shoulders back and down while keeping the elbows laterally stationary resulting in a controlled motion restricted to the biceps only. Improper form is recognized when the elbow translates and the arm rotates about the shoulder, thus decreasing the effects of the weight on the bicep. The correct positioning of the elbow is essential since lateral movement of the elbow can stunt muscle development by preventing the bicep from moving through its full range of motion. Muscle fatigue exacerbates unwanted motion of the elbow. The preacher curl is an alternative to the bicep curl. The preacher curl is a machine that supports the arms and the chest of the user, facilitating the proper execution of the bicep curl. Unfortunately, it is very difficult to properly position the body to prevent movement of the arms bi-laterally across the support. Furthermore, when additional weight is added, it is common for lifters to put their back into the lift. For safety, it is desired that the weights being lifted are controlled throughout the motion. It is common to see a lifter “throw” the weights forward using momentum to make the exercise less strenuous by engaging muscles outside the bicep muscle group. Throwing the weights increases the lifters risk for injury by putting harmful stress on the upper and lower back. Strains and tears in the back muscles can be debilitating and can result in months of recovery. Muscle growth due to the increase in size in the cross sectional area of cells is known as hypertrophy. Hypertrophy is a natural healing process to preserve muscles from overloading. Often referred to as “the pump”, hypertrophy is sought after by weightlifters. Overloading of the muscles is desired because the healing process results in the muscle fibres being reconstructed stronger and larger than before a workout. Structural damage is caused to muscle cells when lifting weights which causes calcium ions to leak from the muscle fibres. This constructive decomposition of muscle is important for attaining hypertrophy. Enzymes are proteins that act to increase the rate of biochemical reactions within the body. When the muscle cells release calcium ions, enzymes act to break down muscle fibres. The body recognizes this as an inflammatory response and begins the healing process of hypertrophy. There are two types of hypertrophy: short term and chronic hypertrophy. Short term hypertrophy usually lasts for a few hours after a strenuous workout session. It invokes a natural high in the body and is generally a result of blood and water moving to damaged muscle fibres. The increased amount of water in the muscle results in a visible increase in size. Chronic hypertrophy is the result of structural changes at the cellular level of the muscle. The structural change and enlargement is a result of both increased cross-sectional area and an increase in the number of muscle cells (Bompa, 1998). Due to hypertrophy, it is inevitable that one will become sore after any strenuous activity. There is a distinct difference between being injured due to an exercise as a result of a poorly performed repetition and being sore as a result of muscles becoming fatigued. Injuries that occur at the gym are very painful and feel very different from the pain caused as a result of overloading muscles. When a person lifts weights, he or she overloads the muscles by making the muscles work against greater resistance that the muscles are not accustom to. This causes soreness which can start shortly after a workout and may last for a week depending on the strenuousness of a workout (Knowles, 2002). </p><p>Solution There are hazards that are associated with all gym equipment and are acknowledged by the user. These hazards are reduced through education on the proper use of the equipment. It is therefore necessary to engineer the safest solution while fulfilling the intended purpose. Should the individual need to quickly drop the weights due to fatigue or injury, the proposed machine should not restrict the release of the weights. In general, restricting the motion of the body during exercise is not uncommon. Many machines are designed specifically to prevent certain muscles from moving and encourage the movement of other muscles. Based on this knowledge, preventing the translation and rotation of the shoulders and elbows should not physically harm the lifter. The selection of the most appropriate design for the projected machine will be based on a number of factors. The best machine will be able to prevent movement of the elbows and shoulders, while incorporating the proper ergonomics and user safety. In addition, the design must be economically viable. Since gym memberships are very expensive and can cost well over $1000.00 a year, it is reasonable for a gym to purchase equipment that tailors to a specific exercise. The machine will be a great improvement and will fill a niche in the advancement in weightlifting technology. A modern piece of equipment that can offer many benefits will be well received as a fundamental piece of equipment in gyms everywhere. Gyms are competitive businesses that work by satisfying the gym member’s needs. If a member sees new technology as better way to train the biceps muscles, he or she will pressure the facility to procure the new equipment. Since gyms are competitive, a business with better, newer exercise equipment will invariably be more popular and will receive more customers than one that does not provide the same up to date technology. </p><p>Resources and Materials There are a number of resources and materials that are available to help in the design of the project. The group plans to meet with biomechanics professors and human kinetics students for guidance in the design of the proposed machine. In order to properly understand the problem, the group must use the knowledge of experienced weightlifters to create an idea for a machine that will allow for the best solution to the problem. For the construction of the machine, there are many different materials and options that must be considered. The machine needs to be inexpensive to remain on the proposed budget of approximately $400.00. Most gym equipment is constructed of steel frames which are bolted together. The steel frame provides the strength necessary to enable the frame to support the forces resulting from the exercise. For the purpose of this project, it is believed to be acceptable to use a wooden frame if necessary to cut costs. The construction of the frame would ideally utilize the campus machine shop. In the event that the St. Francis Xavier University machine shop is unavailable to assist in the construction of the project, the group will be required to use outside resources for construction. In addition to the construction of the frame of the machine, the purchase of materials to make up cushioning and padding needs to be considered. The cushioning and padding will be used to keep the lifter comfortable during the exercise. This proposed padding can be made of leather, vinyl or cloth. The decision to use either material will be based on costs and availability. </p><p>Scheduling Figure 1.2 below shows the proposed schedule for February and March to be used to complete the project in a timely manner.</p><p>◄ Jan 2013 ~ February 2013 ~ Mar 2013 ► Sun Mon Tue Wed Thu Fri Sat 1 2 Editing Editing Presentation Practice</p><p>3 4 5 6 7 8 9 Project Proposal Weekly Meeting Project Proposal Presentation Build Website Report Due Date Begin CAD Drawings Build Website</p><p>10 11 12 13 14 15 16 Weekly Meeting Finish CAD Drawings Presentation Practice Editing ◄ Jan 2013 ~ February 2013 ~ Mar 2013 ► Sun Mon Tue Wed Thu Fri Sat 17 18 19 20 21 22 23 Progress Report Weekly Meeting Progress Report #1 Presentation #1 Due Date</p><p>24 25 26 27 28 Notes: Reading Week</p><p>FIGURE 1.2</p><p>Conclusion The solution to the problem will be to create a machine that allows for the contraction and elongation of the biceps muscles while keeping the elbows and shoulders stationary. The device will provide two benefits to the lifter. The lifter will be safer during the lift because the potential to engage muscles in the back will be reduced. By preventing the engagement of the back muscles during the exercise, the lifter is able to avoid injuries as a result of poor form. Furthermore, the machine will allow the lifter to focus less on trying to maintain the proper form and instead focus more on the contraction and elongation of the bicep muscles. By focusing more on the movement of the biceps muscles, the lifter maximizes his or her potential for muscle growth and the potential to realize the results that he or she desires. </p><p>References</p><p>Aaberg, E. (1996). Muscle mechanics. Dallas: Professional Training Services. Allen DG. Eccentric muscle damage: mechanisms of early reduction of force. Acta Physiol Scand. 2001 Mar;171(3):311-9. Bompa, T. (1998). Serious strength training. (2nd ed.). Champaign: Human Kinetics. Carson JA. The regulation of gene expression in hypertrophying skeletal muscle. Exerc Sport Sci Rev. 1997;25:301-20. Clarkson PM. Eccentric exercise and muscle damage. Int J Sports Med. 1997 Oct;18 Suppl</p><p>Appendix A</p><p>The following section provides brief details on various pieces of gym equipment. The purpose of the following section is to illustrate terms commonly used among weightlifters. </p><p>Barbell: A long pole-like member used in many exercises, including the bench press, power clean, squat, deadlift and bicep curls weighing between 40 and 50 lbs. Weights are positioned on either end of the bar and held in place with a collar to prevent weights from moving. Figure A1 shows a typical barbell while Figure A2 shows the collars used for safety.</p><p>FIGURE A1 FIGURE A2</p><p>Plates: Barbells are loaded with circular weights called plates. Plates are usually measured in pounds. Plate sizes exist in 2.5, 5, 10, 25, 35, 45, and 100 lbs respectively. Figure A3 shows a barbell loaded with plates. From this view you can see the collar on the right side holding the weights in place.</p><p>FIGURE A3</p><p>Dumbbell: A weighted bar that is similar to a barbell but is much shorter in length. A person will typically hold one dumbbell in either hand while performing various exercises. Dumbbells can vary in weights ranging from 0.5 lbs to 200 lbs. Figure A4 below shows one 20 lb dumbbell.</p><p>FIGURE A4</p><p>Easy-Curl Bar The easy-curl bar is similar to a barbell but is shorter and has less girth. The easy-curl bar is usually used to perform bicep curls. The waves in the bar allow the lifter to target different areas of the bicep muscle by placing his or her hands in different positions. Figure A5 shows an easy-curl bar. </p><p>FIGURE A5</p><p>Appendix B</p><p>The purpose of the following section is to acquaint people unfamiliar with weightlifting with popular exercises. By understanding the goal of each exercise, an inexperienced individual can better appreciate the art of weightlifting. These exercises are performed in sets comprised of repetitions, where one repetition refers to the completion of the motion one time </p><p>Bench Press The bench press is a popular exercise used by many people to develop the muscles in the chest as well as the muscles in the back the arms called the triceps. The basic, flat-bench barbell bench press is shown below in Figure B1. There are many forms of the bench press. The bench can be raised or lowered to change the inclination of the body. Furthermore, different arrangements of the hands on the barbell have different effects namely the distance between the hands. The exercise is often completed using dumbbells rather than using a barbell because it is safer.</p><p>FIGURE B1</p><p>Squat The squat is arguably the best exercise to condition the body. It engages many different muscle groups and helps to maintain knee health. Like the bench press there are many modifications of the basic move. Figure B2 shows the correct positioning for a squat. FIGURE B2</p><p>Preacher Curl The preacher curl is an exercise used to target the bicep muscles. An easy-curl bar helps to execute more efficient curls when using free weights (i.e. using plates). Cable machines are also used to perform preacher curls. The most prominent feature of a preacher curl is the angled platform on which the lifters arms are placed. The objective of the platform is to put more focus on the bicep muscles and less on the shoulder. Figure B3 shows a good example of a preacher curl. Note how the arms are positioned on the supporting platform. </p><p>FIGURE B3</p><p>Pull-Up The pull-up is typically done without weights but it remains to be one of the most effective exercises for targeting the muscles in the back and shoulders. Pull-ups are often confused with chin-ups. The positioning of the hands defines the exercise as well as the difficulty of the exercise. A pull-up is completed using an overhand grip while a chin-up is completed using an underhand grip. The seemingly miniscule difference results in a pull up being more challenging to complete than the chin-up. Figure B4 shows a pull-up.</p><p>FIGURE B4</p><p>Deadlift The deadlift is an excellent exercise because it very applicable in everyday life. The idea behind the exercise is simple; the lifter bends down to grab a load and lift the load up. The move is difficult to perform well technically and good form is needed to avoid injury. Figure B5 shows a deadlift exercise.</p><p>FIGURE B5</p><p>The bicep curl is the main focus of this report and project. The dumbbell bicep curl is a single–joint motion exercise designed to target the muscles that make up the upper arm. Typically, two dumbbells will be held in either hand. The shoulders are held back and down; knees are slightly bent; abdominal muscles are engaged and the weights are held to either side of the body. By starting in the position explained, the lifter has more stability. The bicep muscles are contracted by flexion, the lower arms are pulled up towards the shoulder. The biceps are lowered by using the same technique in reverse as shown in the figure below. There are many modifications to the bicep curl which allow an individual to put more emphasis on the biceps brachi or the brachioradialis and the brachialis. For example, by supinating the arms (i.e. palms facing up) more emphasis is placed on the biceps brachi. If the arms are pronated (i.e. palms facing down) more emphasis is placed on the brachioradialis and the brachialis. </p><p>Twisting and rotation of the shoulders and elbows are to be avoided. The elbows are fixed in line with the body and remain in flexion at all times. The shoulders are back and down to stabilize the movement. The neck is in a neutral position and natural posture is retained.</p><p>FIGURE B6</p><p>Power Clean The power clean is an advanced exercise that involves the motion of the entire body. The exercise starts in the same way that the deadlift does with the hips lowered and back naturally arched. The hips then move forward explosively, the shoulders are shrugged and the weight is lifted above the body. The lifter must then catch the weight then proceed to move into a squat position as shown in Figure B7.</p><p>FIGURE B7</p>