I am writing an article on the importance of back training. Many people say that the back is the most neglected muscle, but I beg to differ. In my experience, I have seen many teens train their back and not even know it. There are many different theories on which muscle group is the most neglected. I myself believe it is calves. But anyway, a good back is very important to keep in shape if you care about your physique.
Have you ever seen the lats on Lee Haney? If you don't know what lats are, I'll get into that a little later. Back to the point. Haney probably has the best lat development I have ever seen. I have researched in many books to find what Lee Haney's back workout is like. I have learned by reading Joe Weider's "Ultimate Bodybuilding," that Haney does a lot of Barbell Rows for his back development. There are many different back exercises that can stimulate your back in different areas, and it is important to hit your back in all those areas. That is what I want to explain to you.
Another thing I want to make clear to you by the time you finish this article is the difference between what exercises work the back and what exercises don't. I've seen kids that think pull-ups (chin-ups) work your shoulders. I've seen this one kid who thought he knew everything, going around to all the teenagers on the Lat Pulldown machines that their form was off, and that they weren't working their chest muscles right. He then went on to say that you have to pull the bar down to the bottom of your chest, and that works your chest muscles. I just want to clear up some things that people just don't understand.
Muscles of the Back:
There are basically 3 sets of muscles in your back, the Latissimus Dorsi muscles, the Spinal Erectors, and the Trapezius muscles. I am going to make a separate page for the Trapezius muscles, because most of those exercises go well with shoulder exercises.
Latissimus Dorsi-these are triangular muscles that extend from under the shoulders to the lower back.
Spinal Erectors-these are several muscles in the lower back area. These protect your nerves, and are the slowest recuperating muscles in your body.
Trapezius- I will go over these probably in my shoulder article, if not an article just for the Traps.
How to Train the Back:
I like to train my back all by itself or on my chest day. It is up to you, I just prefer it that way. However, it has been said that in order for your chest to get fully stimulated, and to get maximum training for the chest, you have to develop your lat muscles. I usually have to kill my back, because I do not have broad shoulders, I have a narrow chest/shoulder span.
I will not go through the training systems for each of the body types. Instead, I will just tell you some basic principles to train by for your specific body type.
Are you a heavy teen?
Heavy teens should focus on higher repetitions, higher sets, not focusing on lower rep/set mass building. Most heavy teens already have muscle mass accumulated because of their weight.
Are you a Skinny teen?
Skinny teens are just the opposite. They should go for low rep/low sets, because they are trying to build mass. A lower number of reps means you are building mass rather than definition.
Are you a Gifted teen?
How will you know if you are gifted? If you are naturally muscular, and don't have a hard time gaining muscle mass or definition, then you are most likely a gifted teen (Mesomorph). You should train with a medium range of reps. I would say 8-12 reps per set.
In my experience with back training, the upper back recuperates from a workout very fast, while the lower back does not. In fact, the lower back is the slowest recuperating muscle in your body, taking some 100 hours to fully recuperate. I have to just blast away at my back and eat like a maniac after I train it because I have a very narrow chest. My body didn't have that "V" look to it. It looked like my chest and my stomach was connected, they just go straight up on my body. I can show you how to fix that about your back if you have that problem. It really looks good having your back in that V-shape behind your chest. I don't usually show my training schedule on a "Done Right" article, but I will show you, because if I could see a "V" shape forming on my body, then you definitely could.
To start you off with back training, I want to say that less is not always more in my experience. I know that sometimes people say in order to gain you need to train less and eat more, but back training does not always work that way (in my experience). I blasted away at my back for months and I saw some great gains. Like I said, you couldn't even see my lats, my stomach went straight up, with no "V" flare. When I started blasting my back in the weight room, I seemed to get pretty good gains. Excellent gains. If you want, you could try blasting your back like I listed before, or you could try doing less and see how it works for you. One thing does not always work for everyone. It rarely does, in fact. Later in this article, I will show you both kinds of workouts to build your back, because I have used both my blasting techniques and less training to build my back, and I have built it very exceptionally. Try either one.
Exercises For the Back:
I will start by giving you a list of exercises for the Upper Back, but I will get into the lower back afterward. You may already know all of these exercises, so you can just skip this part if you have to.
Wide Grip Chins-you may know them as pull-ups, they are done by hanging from a pull-up bar, pulling your chin above the bar. If you don't know what a pull-up is, I don't know what world you live in. For most school systems, schools have to test your fitness, and pull-ups are a requirement. Use a wide grip to expand the width of your lats. Wide Grip Chins behind the Neck-just pull yourself up to where the bar meets the back of your neck.
Close Grip Chins-pulling yourself up with your hands close together.
Lat Pulldowns-these are done on a machine, they are the same as a chin-up, and you just pull down on the bar that is there. These are very good because you can do less than your body weight and it doesn't allow you to thrust your body around when you are doing your last rep. You can also do these behind the back, and with a close grip. I won't go into that.
Barbell Rows-putting a barbell on the floor in front of you put your hands on the bar arms straight out at shoulder width. Bend your knees slightly. Keep your back straight throughout the exercise, with a slight arch upward, as not to totally bend over and hurt your back. Bring the bar straight up, about to your ABS.
Dumbbell Rows-these are the same as barbell rows, except you are using dumbbells. Plus, you have your hands holding the dumbbells in a hammer position, thumbs facing each other on the inside. These can be done with one arm, too. Kneel on a bench for support with the opposite knee of the arm you are using. Let the arm you are using hang below the bench, and, while hunched over, pull the dumbbell up.
T-Bar Rows- I know Arnold always talked about how he liked to do these for his back because they gave him such a burn. These do work very well. The same as a barbell row, only on a T-Bar machine.
Cable Rows (Pulley Rows)- these are done with a cable bar (It is one of those 2 handled things, or a regular straight bar that connects to a cable), where you are seated using your legs as a restraint, pulling the bar to your chest, really feeling the burn in your back.
Pullovers-these can be done either with a barbell, or with a machine. Most gyms have pullover machines. With a barbell on the ground right in front of a bench, lay on the bench, your head on the end where the barbell lays. Have a training partner hand you the bar with your arms bent at 90 degrees. Pull the bar up (keeping your arms bent) until it is above the top of your face.
Lower Back:
Dead Lifts-these are very difficult to perform correctly if you have never done them, because they require a lot of discipline. Stand at a barbell like you were going to do a barbell row. Have one hand in a reverse grip like you were going to curl, and one in a regular grip. You should see the palm of one hand, and the top of the other hand. Bend your knees until your thighs are about parallel with the ground. Using your legs, press them up until just your back is bent over. Then straighten yourself up with your back. When you are doing this, do it in one motion, do not sit there with your back bent. Right after you press up using your legs, straighten up with your back. This is a very important exercise.
Good Mornings-put a barbell behind your neck lying on your shoulder blades like you were doing a squat. Bend only your back forward and bring it back up when you feel the pressure. You should be almost parallel to the floor.
Hyperextensions- these are like reverse Roman chairs, you lay on your quads, bend your back so that your head goes toward the ground, and bring it back up.
Friday, August 21, 2009
Friday, August 14, 2009
Guide To Sugar
But first, let's see how our body deal with sugar. Sugars are simple carbohydrates: chemical compounds composed of carbon, hydrogen and oxygen atoms in a 1-2-1 ratio. Glucose, fructose and galactose are single sugars or monosaccharides. Double sugars, or disaccharides, have more complex arrangements: Sucrose includes one molecule each of glucose and fructose; lactose has one glucose and one galactose molecide; and maltose has two glucose molecules.
Polysaccharides, complex carbohydrates such as grains, consist of long glucose chains, plus fiber and other nutrients. Digestive enzymes reduce all carbohydrates to glucose, commonly called blood sugar, for absorption.
Whether simple or complex, the primary dietary function of any carbohydrate is energy. Both quantity and quality play a role in the body's capacity to effectively metabolize sugar. The former is pretty straightforward: Ingesting large quantities of simple carbohydrates on a regular basis strains our systems. The effect of sweetener quality is less clear cut, but a closer look at various sweeteners may help you make more informed choices.
Processed from sugar cane or sugar beets, white table sugar is 99.5 to 99.9 percent pure sucrose. It lacks vitamins, minerals, fiber, protein and trace elements. Powdered or confectioner's sugar is simply pulverized white sugar. Brown sugar is white sugar with some burnt white sugar or molasses mixed back in for color and taste.
Other sweeteners offer different flavors, textures and perhaps a slight nutritional edge compared to white sugar, though availability and price may be limiting factors.
Other Sweetners
Amasake:
This age-old, Oriental whole grain sweetener is made by culturing cooked rice with fermented rice called koji. Enzymes convert the rice starch to simpler forms, mainly maltose and glucose. Besides subtle sweetness, amasake contributes some leavening power and a wonderfully moist texture to baked goods. Buy prepared amasake or make it at home from rice and packaged koji.
Barley Malt Syrup:
This viscous, medium brown liquid sweetener is extracted from roasted, sprouted whole barley. It has a molasses-like character, and is about half as sweet as white sugar (unless corn syrup has been added for extra sweetening; check the label). It's perfect in baked goods when you don't want a pronounced sweetness.
Pure barley malt contains about half complex carbohydrates and half maltose, plus a small amount of glucose, vitamins and minerals. Refrigerate if you use it slowly or the room is warm; otherwise, it's likely to ferment. Also comes in powdered form.
Carob Powder:
This natural sweetener is usually thought of as a chocolate substitute, but the pulverized pods of the locust tree are nearly 50 percent sugar. It's most often combined with another sweetener in recipes. Carob is rich in calcium and other minerals, B vitamins and vitamin A.
Corn Syrup:
An inexpensive, clear, somewhat viscous syrup that is made from chemically refined cornstarch. Corn syrup is composed of at least 90 percent simple carbohydrates. In its purest form, it contains only glucose, but sucrose is usually added to bolster sweetness. Otherwise, its flavor is devoid of character.
Date Sugar:
This sugary-textured substance, consisting of ground, dried pitted dates, is about two-thirds as sweet as sugar. It contains iron, potassium, and other minerals and vitamins. Use it as you would brown sugar on cereal and in baking. You may want to blend date sugar to a finer texture or dissolve it in liquid for some purposes. Store in a cool, dry cupboard.
Fructose:
Although fructose occurs naturally in fruits and honey, commercial crystalline fructose and liquid fructose are highly refined substances derived from refined cane or beet sugar or corn syrup, respectively. Both are 50 percent to 60 percent sweeter than sugar and are devoid of nutrients.
Fructose is most effective as a sweetener when used raw; its sweetness diminishes greatly when cooked. Though it seems to enter the bloodstream somewhat more slowly than glucose, fructose is more likely to end up stored as fat rather than glycogen, the liver's reserve energy supply.
It may cause allergic reactions and exacerbate cholesterol and blood sugar problems in some people. But fructose may have an advantage for diabetics because, unlike other sugars, it doesn't require insulin to get into the liver and body cells. Some vegetarians choose not to use fructose because livestock feed is one byproduct of its production.
Fruit:
Don't forget the sweetening power of fresh fruit purees, dried fruits, cooked fruit sauces and butters, fruit juices and juice concentrates. The less water remaining in a fruit, the more concentrated its flavor and sweetening power. Fruits contain fiber and naturally balanced nutrients, both missing in more refined sweeteners. Winter squashes, sweet potatoes, yams, carrots and other sweet-tasting root vegetables are other mild sweeteners that also lend moistness to baked goods.
Granulated Sugar Cane Juice:
This is a mechanically processed, chemical-free product that physically resembles light brown sugar. It contains about 85 percent sucrose, but vitamins, minerals and other nutrients in the original cane are still intact.
Look for it in natural food stores. A popular brand is Sucanat. Mexican piloncillo and Indian jaggery, sometimes available in ethnic markets, are similarly unrefined.
Honey:
Bees drink in sucrose-rich flower nectar and convert it to glucose and fructose in the form of honey, which also contains small amounts of vitamins, minerals, enzymes and pollen. Depending on the flower source, honeys vary from light-colored and delicate to dark and intensely flavored.
All types are 20 percent or more sweeter than sugar, and are quickly absorbed into the bloodstream. For best taste and nutrients, look for honey that hasn't undergone high heat or extensive filtration. Honey is acidic and will activate baking soda; it also helps preserve baked goods. Don't give honey to children under 1 year of age; it's been known to cause botulism in infants. Many vegans regard honey as an animal product and avoid it.
Maple Syrup:
It takes 30 gallons to 40 gallons of sap containing 3 percent sucrose to produce one gallon of maple syrup that's 65 percent sucrose. Look for pure maple syrup; 'maple-flavored' syrup consists primarily of sugar or corn syrup and usually contains artificial coloring and flavoring.
Buy organic maple syrup to avoid formaldehyde, chemical anti-foaming agents and mold inhibitors. Refrigerate maple syrup in a glass jar to prevent spoilage. Maple syrup provides a flavorful sweetness with no aftertaste. Highest grade (AA or fancy) maple syrup has the sweetest, most delicate flavor and is best used as a topping. Darker, stronger-flavored grades are ideal for cooking and baking. Maple sugar is dehydrated, crystallized maple syrup; both are pricey, but worth it.
Molasses:
The thick, dark syrup that remains after sugar crystals are removed during sugar refinement, molasses' color and flavor differ depending on whether it results from early or later extractions. Strong-flavored blackstrap molasses is the residue from the final sugar extraction.
This sweetener is rich in minerals, particularly calcium and sometimes iron, but also may contain high concentrations of pesticides and other toxins.
Rice Syrup:
Rice syrup traditionally is made by combining cooked brown rice with dried sprouted barley and culturing the mixture until malt enzymes convert some of the rice starch into glucose (about 3 percent) and maltose (about 45 percent). Rice syrup retains 30 percent to 50 percent complex carbohydrates, plus some minerals and B vitamins.
Rice syrup has a subtly sweet flavor, about two-thirds as sweet as white sugar, one-half as sweet as maple syrup and one-third as sweet as honey. Store in a cool dry place. Rice syrup has a powdered counterpart, made by pulverizing crystals prepared from the liquid; it dissolves readily in liquid.
Polysaccharides, complex carbohydrates such as grains, consist of long glucose chains, plus fiber and other nutrients. Digestive enzymes reduce all carbohydrates to glucose, commonly called blood sugar, for absorption.
Whether simple or complex, the primary dietary function of any carbohydrate is energy. Both quantity and quality play a role in the body's capacity to effectively metabolize sugar. The former is pretty straightforward: Ingesting large quantities of simple carbohydrates on a regular basis strains our systems. The effect of sweetener quality is less clear cut, but a closer look at various sweeteners may help you make more informed choices.
Processed from sugar cane or sugar beets, white table sugar is 99.5 to 99.9 percent pure sucrose. It lacks vitamins, minerals, fiber, protein and trace elements. Powdered or confectioner's sugar is simply pulverized white sugar. Brown sugar is white sugar with some burnt white sugar or molasses mixed back in for color and taste.
Other sweeteners offer different flavors, textures and perhaps a slight nutritional edge compared to white sugar, though availability and price may be limiting factors.
Other Sweetners
Amasake:
This age-old, Oriental whole grain sweetener is made by culturing cooked rice with fermented rice called koji. Enzymes convert the rice starch to simpler forms, mainly maltose and glucose. Besides subtle sweetness, amasake contributes some leavening power and a wonderfully moist texture to baked goods. Buy prepared amasake or make it at home from rice and packaged koji.
Barley Malt Syrup:
This viscous, medium brown liquid sweetener is extracted from roasted, sprouted whole barley. It has a molasses-like character, and is about half as sweet as white sugar (unless corn syrup has been added for extra sweetening; check the label). It's perfect in baked goods when you don't want a pronounced sweetness.
Pure barley malt contains about half complex carbohydrates and half maltose, plus a small amount of glucose, vitamins and minerals. Refrigerate if you use it slowly or the room is warm; otherwise, it's likely to ferment. Also comes in powdered form.
Carob Powder:
This natural sweetener is usually thought of as a chocolate substitute, but the pulverized pods of the locust tree are nearly 50 percent sugar. It's most often combined with another sweetener in recipes. Carob is rich in calcium and other minerals, B vitamins and vitamin A.
Corn Syrup:
An inexpensive, clear, somewhat viscous syrup that is made from chemically refined cornstarch. Corn syrup is composed of at least 90 percent simple carbohydrates. In its purest form, it contains only glucose, but sucrose is usually added to bolster sweetness. Otherwise, its flavor is devoid of character.
Date Sugar:
This sugary-textured substance, consisting of ground, dried pitted dates, is about two-thirds as sweet as sugar. It contains iron, potassium, and other minerals and vitamins. Use it as you would brown sugar on cereal and in baking. You may want to blend date sugar to a finer texture or dissolve it in liquid for some purposes. Store in a cool, dry cupboard.
Fructose:
Although fructose occurs naturally in fruits and honey, commercial crystalline fructose and liquid fructose are highly refined substances derived from refined cane or beet sugar or corn syrup, respectively. Both are 50 percent to 60 percent sweeter than sugar and are devoid of nutrients.
Fructose is most effective as a sweetener when used raw; its sweetness diminishes greatly when cooked. Though it seems to enter the bloodstream somewhat more slowly than glucose, fructose is more likely to end up stored as fat rather than glycogen, the liver's reserve energy supply.
It may cause allergic reactions and exacerbate cholesterol and blood sugar problems in some people. But fructose may have an advantage for diabetics because, unlike other sugars, it doesn't require insulin to get into the liver and body cells. Some vegetarians choose not to use fructose because livestock feed is one byproduct of its production.
Fruit:
Don't forget the sweetening power of fresh fruit purees, dried fruits, cooked fruit sauces and butters, fruit juices and juice concentrates. The less water remaining in a fruit, the more concentrated its flavor and sweetening power. Fruits contain fiber and naturally balanced nutrients, both missing in more refined sweeteners. Winter squashes, sweet potatoes, yams, carrots and other sweet-tasting root vegetables are other mild sweeteners that also lend moistness to baked goods.
Granulated Sugar Cane Juice:
This is a mechanically processed, chemical-free product that physically resembles light brown sugar. It contains about 85 percent sucrose, but vitamins, minerals and other nutrients in the original cane are still intact.
Look for it in natural food stores. A popular brand is Sucanat. Mexican piloncillo and Indian jaggery, sometimes available in ethnic markets, are similarly unrefined.
Honey:
Bees drink in sucrose-rich flower nectar and convert it to glucose and fructose in the form of honey, which also contains small amounts of vitamins, minerals, enzymes and pollen. Depending on the flower source, honeys vary from light-colored and delicate to dark and intensely flavored.
All types are 20 percent or more sweeter than sugar, and are quickly absorbed into the bloodstream. For best taste and nutrients, look for honey that hasn't undergone high heat or extensive filtration. Honey is acidic and will activate baking soda; it also helps preserve baked goods. Don't give honey to children under 1 year of age; it's been known to cause botulism in infants. Many vegans regard honey as an animal product and avoid it.
Maple Syrup:
It takes 30 gallons to 40 gallons of sap containing 3 percent sucrose to produce one gallon of maple syrup that's 65 percent sucrose. Look for pure maple syrup; 'maple-flavored' syrup consists primarily of sugar or corn syrup and usually contains artificial coloring and flavoring.
Buy organic maple syrup to avoid formaldehyde, chemical anti-foaming agents and mold inhibitors. Refrigerate maple syrup in a glass jar to prevent spoilage. Maple syrup provides a flavorful sweetness with no aftertaste. Highest grade (AA or fancy) maple syrup has the sweetest, most delicate flavor and is best used as a topping. Darker, stronger-flavored grades are ideal for cooking and baking. Maple sugar is dehydrated, crystallized maple syrup; both are pricey, but worth it.
Molasses:
The thick, dark syrup that remains after sugar crystals are removed during sugar refinement, molasses' color and flavor differ depending on whether it results from early or later extractions. Strong-flavored blackstrap molasses is the residue from the final sugar extraction.
This sweetener is rich in minerals, particularly calcium and sometimes iron, but also may contain high concentrations of pesticides and other toxins.
Rice Syrup:
Rice syrup traditionally is made by combining cooked brown rice with dried sprouted barley and culturing the mixture until malt enzymes convert some of the rice starch into glucose (about 3 percent) and maltose (about 45 percent). Rice syrup retains 30 percent to 50 percent complex carbohydrates, plus some minerals and B vitamins.
Rice syrup has a subtly sweet flavor, about two-thirds as sweet as white sugar, one-half as sweet as maple syrup and one-third as sweet as honey. Store in a cool dry place. Rice syrup has a powdered counterpart, made by pulverizing crystals prepared from the liquid; it dissolves readily in liquid.
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