Wub Wub

My brother has some dubstep on his iPod. To be honest, I’m not entirely sure why; he frequently says that the genre can be described less as music and more as ‘sounds’, and would be the first to claim that it’s far from a paradigm of deeply emotional musical expression. Indeed, to some, dubstep is the embodiment of everything that is wrong with 21st century music; loud, brash and completely devoid of meaning.

I, personally, find dubstep more interesting than anything else. I don’t listen to much of it myself (my musical tastes tend to be more… lyrical), but find it inherently fascinating, purely because of the reaction people have with it. It’s a Marmite thing; people either love it or hate it, and some people seem physically incapable of contemplating why others enjoy it. Or, indeed, why it’s considered music.

So, let’s take my favourite approach to the matter: an analytical perspective. The songs that people remember, that are catchy, that stick in the mind, that become old favourite and/or the ones that the pop music industry attempts to manufacture in bulk, tend to have simple, regular and easily recognisable beats that one can tap or bounce along to easily. Their pace and rhythm too tend to be fairly standard, often being based approximately around the 70bpm rhythm of the human heart (or some multiple thereof). Overlaying these simple rhythms, usually based around a drumbeat (strength depending on genre), we tend to factor in simple melodies with plenty of repeating patterns; think of how the pattern of a verse or chorus will usually be repeated multiple times throughout a song, and how even the different lines of a verse will often follow the same lines of a verse. And then there are lyrics; whilst many genres, particularly jazz, may have entire libraries of purely instrumental pieces, few of these (film soundtracks excepted) have ever gained mainstream cultural impact. Lyrics are important; they allow us to sing along, which makes it stick in our head more effectively, and they can allow a song to carry meaning too. Think of just about any famous, popular song (Bohemian Rhapsody excepted; NOBODY can explain why that is both so popular and so awesome), and chances are it’ll have several of the above features. Even rap, where music is stripped down to its barest bones, bases itself around a strong, simple rhythm and a voice-dictated melody (come to think of it, rap is basically poetry for the modern age… I should do a post on that some time).

Now, let’s compare that analysis with probably the most famous piece of dubstep around: Skrillex’s ‘Bangarang’. Bring it up on YouTube if you want to follow along. Upon listening the song, the beat is the first thing that becomes apparent; timing it I get a pace of 90bpm, the same rate as a fast walking pace or a fast, excited heartbeat; a mood that fits perfectly with the intentions of the music. It’s meant to excite, to get the blood pumping, to infuse the body with the beat, and to inspire excitement and a party atmosphere. The music is structured around this beat, but there is also an underlying ‘thump’ similar to the bass drum of a drumkit, just to enforce the point. Then we come onto the melody; after an intro that reminds me vaguely of something the Jackson 5 may once have done (just from something I heard on the radio once), we begin to layer over this underlying sound. This is a common trick employed across all genres; start with something simple and build on top of it, building in terms of scale and noise. The music industry has known for a long time that loudness is compelling, hooks us in and sells records, hence why there has been a trend over the last few decades for steadily increasing loudness in popular music… but that’s for another time. Building loudness encourages us to stick with a song, getting us drawn into it. The first added layer is a voice, not only giving us something to (after a fashion, since the words are rather unclear and almost meaningless) sing along to and recognise, adding another hook for us, but this also offers an early example of a repeated lyrical pattern- we have one two-line couplet repeated four times, with more layers of repeated bassline patterns being successively added throughout, and the two lines of said couplet only differ in the way they end. Again, this makes it easy and compelling to follow. The words are hard to make out, but that doesn’t matter; one is supposed to just feel the gist, get into the rhythm of it. The words are just another layer. This portion of the song takes on a ‘verse’ role for the rest of it, as it repeated several more times.

And then, we hit the meat and drink of the song; with the word ‘Bangarang’, everything shifts into a loud mesh of electronic sounds passed several times through an angle grinder. However, the beat (although pausing for emphasis at the moment of transition’) remains the same, carrying over some consistency, and we once again find ourselves found by repeated patterns, both in the backing sounds and in the lyrics that are still (sort of ) present. It’s also worth noting that the melody of the electronica pulses in time to the beat, enabling a listener/partygoer to rock to both beat and melody simultaneously, getting the whole body into it. This is our ‘chorus’- we again have repeating stanzas for a while, but we return to our verse (building once again) after a while so we don’t get bored of the repetition. Then chorus again, and then a shift in tone; another common trick employed across all genres to hold our interest. We have a slight key change up, and our melody is taken over by a new, unidentified instrument/noise. We still have our original sound playing in the background to ensure the shift is not too weirdly abrupt, but this melody, again utilising short, repeated units, is what takes centre stage. We then have another shift, to a quiet patch, still keeping the background. Here the muted sounds offer us time for reflection and preparation; the ‘loud soft loud’ pattern was one used extensively by Nirvana, The Pixies and other grunge bands during the 1990s, and continues to find a place in popular music to this day. We have flashes of loudness, just to whet our appetites for the return to chaos that is to come, and then we start to build again (another repeating pattern you see, this time built in to the structure of the song). The loudness returns and then, just because this kind of thing doesn’t have a particularly natural end, we leave on some more unintelligible, distorted lyrics; because finishing on a lone voice isn’t just for ‘proper’ bands like, just off the top of my head, Red Hot Chili Peppers.

Notice how absolutely every one of those features I identified can be linked to other musical genres, the kind of thing present, admittedly in different formats, across the full spectrum of the musical world. The only difference with dubstep is that, unlike using voices & guitars like more traditional genres, dubstep favours entirely electronic sounds made on the computer; in that respect, combined with its way of being unabashedly loud and partying, it is the perfect musical representation of the 21st century thus far. In fact, the only thing on my original list that it lacks is a strong lyrical focus; in that respect, I feel that it is missing a trick, and that it could use a few more intelligible words to carry some meaning and become more recognised as A Thing. Actually, after listening to that song a few times, it reminds me vaguely of The Prodigy (apologies to any fans who are offended by this; I don’t listen to them much), but maybe that’s just me. Does all this mean dubstep is necessarily ‘good’ as a musical type? Of course not; taste is purely subjective. But to say that dubstep is merely noise, and that there is no reason anyone would listen to it, misses the point; it pulls the same tricks as every other genre, and they all have fans. No reason to begrudge them a few of those.

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The Science of Iron

I have mentioned before that I am something of a casual gymgoer- it’s only a relatively recent hobby, and only in the last couple of months have I given any serious thought and research to my regime (in which time I have also come to realise that some my advice in previous posts was either lacking in detail or partially wrong- sorry, it’s still basically useful). However, whilst the internet is, as could be reasonably expected, inundated with advice about training programs, tips on technique & exercises to work different muscle groups (often wildly disagreeing with one another), there is very little available information concerning the basic science behind building muscle- it’s just not something the average gymgoer knows. Since I am fond of a little research now and then, I thought I might attempt an explanation of some of the basic biology involved.

DISCLAIMER: I am not a biologist, and am getting this information via the internet and a bit of ad libbing, so don’t take this as anything more than a basic guideline

Everything in your body is made up of tiny, individual cells, each a small sac consisting of a complex (and surprisingly ‘intelligent’) membrane, a nucleus to act as its ‘brain’ (although no-one is entirely sure exactly how they work) and a lot of watery, chemical-y stuff called cytoplasm squelching about and reacting with things. It follows from this that to increase the size of an organ or tissue requires these cells to do one of two things; increase in number (hyperplasia) or in size (hypertrophy). The former case is mainly associated with growths such as neoplasia (tumours), and has only been shown to have an impact on muscles in response to the injection of growth hormones, so when we’re talking about strength, fitness and muscle building we’re really interested in going for hypertrophy.

Hypertrophy itself is still a fairly broad term biologically, and only two aspects of it are interesting from an exercise point of view; muscular and ventricular hypertrophy. As the respective names suggest, the former case relates to the size of cells in skeletal muscle increasing, whilst the latter is concerned with the increase in size & strength of the muscles making up the walls of the heart (the largest chambers of which are called the ventricles). Both are part of the body’s long-term response to exercise, and for both the basic principle is the same- but before I get onto that, a quick overview of exactly how muscles work may be in order.

A muscle cell (or muscle fibre) is on of the largest in the body, vaguely tubular in shape and consisting in part of many smaller structures known as myofibrils (or muscle fibrils). Muscle cells are also unusual in that they contain multiple cell nuclei, as a response to their size & complex function, and instead of cytoplasm contain another liquid called sarcoplasm (more densely packed with glycogen fuel and proteins to bind oxygen, and thus enabling the muscles to respire more quickly & efficiently in response to sudden & severe demand). These myofibrils consist of multiple sections called myofilaments, (themselves made of a family of proteins called myosins) joined end-to-end as repeating units known as sarcomeres. This structure is only present in skeletal, rather than smooth muscle cells (giving the latter a more regular, smoothly connected structure when viewed under the microscope, hence the name) and are responsible for the increased strength available to skeletal muscles. When a muscle fibril receives an electrical impulse from the brain or spinal cord, certain areas or ‘bands’ making up the sarcomeres shrink in size, causing the muscle as a whole to contract. When the impulse is removed, the muscle relaxes; but it cannot extend itself, so another muscle working with it in what is known as an antagonistic pair will have to pull back on it to return it to its original position.

Now, when that process is repeated a lot in a small time frame, or when a large load is placed on the muscle fibre, the fibrils can become damaged. If they are actually torn then a pulled muscle results, but if the damage is (relatively) minor then the body can repair it by shipping in more amino acids (the building blocks of the proteins that make up our bodies) and fuel (glycogen and, most importantly, oxygen). However, to try and safeguard against any future such event causing damage the body does its bit to overcompensate on its repairs, rebuilding the protein structures a little more strongly and overcompensating for the lost fuel in the sarcoplasm. This is the basic principle of muscular hypertrophy; the body’s repair systems overcompensating for minor damage.

There are yet more subdivisions to consider, for there are two main types of muscular hypertrophy. The first is myofibrillated hypertrophy, concerning the rebuilding of the myofibrils with more proteins so they are stronger and able to pull against larger loads. This enables the muscle to lift larger weights & makes one stronger, and is the prominent result of doing few repetitions of a high load, since this causes the most damage to the myofibrils themselves. The other type is sarcoplasmic hypertrophy, concerning the packing of more sarcoplasm into the muscle cell to better supply the muscle with fuel & oxygen. This helps the muscle deal better with exercise and builds a greater degree of muscular endurance, and also increases the size of the muscle, as the increased liquid in it causes it to swell in volume. It is best achieved by doing more repetitions on a lower load, since this longer-term exercise puts more strain on the ability of the sarcoplasm to supply oxygen. It is also advisable to do fewer sets (but do them properly) of this type of training since it is more tiring; muscles get tired and hurt due to the buildup of lactic acid in them caused by an insufficient supply of oxygen requiring them to respire anaerobically. This is why more training on a lower weight feels like harder work, but is actually going to be less beneficial if you are aiming to build muscular strength.

Ventricular (or cardiac) hypertrophy combines both of these effects in a response to the increased load placed on the muscles in the heart from regular exercise. It causes the walls of the ventricles to thicken as a result of sarcoplasmic hypertrophy, and also makes them stronger so that the heart has to beat less often (but more powerfully) to supply blood to the body. In elite athletes, this has another effect; in response to exercise the heart’s response is not so much to beat more frequently, but to do so more strongly, swelling more in size as it pumps to send more blood around the body with each beat. Athletic heart syndrome, where the slowing of the pulse and swelling of heart size are especially magnified, can even be mistaken for severe heart disease by an ill-informed doctor.

So… yeah, that’s how muscle builds (I apologise, by the way, for my heinous overuse of the word ‘since’ in the above explanation). I should point out quickly that this is not a fast process; each successive rebuilding of the muscle only increases the strength of that muscle by a small amount, even for serious weight training, and the body’s natural tendency to let a muscle degrade over time if it is not well-used means that hard work must constantly be put in to maintain the effect of increased muscular size, strength and endurance. But then again, I suppose that’s partly what we like about the gym; the knowledge that we have earned our strength, and that our willingness to put in the hard work is what is setting us apart from those sitting on the sofa watching TV. If that doesn’t sound too massively arrogant.

Who needs a gym?

This is a post I’ve been trying not to resort to in a while- not because I think the content’s going to be bad or anything, just that it’s a bit of a leap from my usual stuff and because it’s actually going to be a bit too easy. However, given the fact that a) the Euros, Wimbledon and the Olympics are all on over the next month or so, b) my last few posts have been of a sporting persuasion, c) I vaguely know what I’m talking about here and d) I keep forgetting my other ideas, I thought I’d bite the bullet and go for it. So here it is, my first ever advice column for this blog: how to get fit and strong without the use of any gym equipment.

Fitness can be broadly (and fairly inadequately) split into three separate fields: aerobic & cardiovascular, muscular and flexibility. I’ll deal with all three of these separately, and am almost certainly going to have to add another post to fit all of the ‘muscular’ area into, but I’ll start with flexibility.

Some would argue that flexibility is not really part of fitness, and it’s true that, on the surface, it doesn’t appear to fit into our typical classification of the subject. However, it is just as much a matter of our physical ability to perform as any other, and thus probably has the right to be included as part of this list. The main reason I have misgivings about talking about it is simply personal knowledge- I don’t really know any exercises designed to improve flexibility.

However, that doesn’t mean I can’t offer advice on the matter. The first, and simplest, way to improve general flexibility and range of motion is just to get active. Every movement of the joints, be they legs, arms, back or wherever, makes them that tiny bit freer to move over that range and thus a little bit more supple- running, cycling, whatever. It is partly for this reason too that it is important to warm up and stretch prior to exercise- by extending the muscles longer than they are naturally used to, then they are prepared for that greater range of movement and are thus capable of easily moving across the more limited range that general exercise demands. Perhaps the easiest ‘flexibility exercise’ one can do is tree climbing  (which also happens to be endlessly entertaining if you can find some good trees), but stuff like yoga can be learnt without too much difficulty from the internet if you’re serious about improving your flexibility. Otherwise, I would suggest joining an appropriate club. Doesn’t have to be yoga or gymnastics or anything quite so extensive- martial arts (my personal preference, and a superb full-body endurance exercise) and rock climbing (which will build forearms and biceps the size of Mercury) are great for teaching your body a whole new way of moving, and are also a lot more fun for the casual enthusiast.

OK, now onto something I can actually talk about with some authority: aerobic and cardiovascular fitness. The goal when training cardio is simply to get the heart pumping- cardiac muscle works like any other muscle in that it can be built by straining it, breaking muscle fibres and having the body re-knit them into a bigger, stronger structure capable of doing more. Cardiovascular training should ideally be done at a rate upwards of 160 bpm (heartbeats per minute), but if you’re struggling to get into exercising then it’s best to start off with a more casual workout. Regular walking can quickly burn off excess fat and build up at least preliminary fitness (although be warned- to be most effective one should aim for a rate of around 120 steps per minute, or less if you’re struggling to keep that pace up, for at least 20 minutes. Bring an iPod too stave off boredom). The average resting heart rate of a person is somewhere around 70bpm- if yours is anything below 80 or so (measure it at home by counting the number of thumps on the left of one’s chest over the space of a minute) and you’re relatively serious about getting fit, then it’s best to step up a gear.

Just about any activity that gets the heart racing (remember- 160bpm minimum, 180 as a target) is suitable for increasing cardio fitness, be it running, cycling, swimming, rowing, football, rugby or whatever else you can think of- the only important thing is to try and keep the motion fast. Running or cycling on a machine (if you have access to one) will make it easier to keep up a pace (since air resistance is decreased), but reduces your workload, meaning less muscle is built on the legs and the effectiveness of the exercise is reduced, meaning you have to work out for longer. Rowing is an especially good exercise for both you muscles and your cardio, but access to a machine can be problematic. Oh, and a word of warning about swimming- whilst it’s a great full-body workout and can really improve your speed, it’s only going to be as effective as a good run or cycle if done at a fast pace, for quite a long time; moderate speeds won’t cut it.

You don’t have to judge one’s activity by heartbeat, as this can be understandably tricky if you’re pounding along a road, but learn to get a feel for your intensity levels. A low intensity, when you’re still able to comfortably breathe and speak (so about up to a fast walk), is a little too slow for proper aerobic work- moderate, where you can feel the breath coming hard but can still speak about normally, is fine for aerobic work over sets of about 20 minutes or longer- but keep going for as long as you can/have the time for. High-intensity work is you going flat out, where speaking becomes next to impossible. It’s probably best left until you’ve achieved a good level of fitness, but if you can manage it then just short bursts of less than 8 minutes (which is about how long you should be able to keep it up) just a few times a week can reap rewards.

A final thing about cardio, before I devote Wednesday’s post to the nitty gritty of muscular workouts- it’s at its most enjoyable when done as part of a sport. Pounding round the roads on a daily jog is almost certainly going to be a more effective workout, and if you’re really looking to seriously improve your fitness then it’s probably more the way to go- but the attraction can quickly fall away in the face of a damp Wednesday when you’re nursing a calf strain. But sport is without a doubt the best way to build up a good level of fitness and strength, make a few mates and have some fun in the process. Some are better than others- boxing is the single best activity for anyone after a cardiovascular workout, whilst something like golf doesn’t really count as exercise- but there’s something for everyone out there, if you know where to look.

Now, to plan a muscular workout for next time…