1. What is it and where does it come from?
L-carnitine is very similar to the nonessential amino acid carnitine. It performs some of the same functions, such as helping metabolize food into energy.*
L-carnitine is synthesized in the body from the amino acids lysine and methionine. L-Carnitine is available as a high quality supplement from Bodybuilding.com, as well as from natural and synthetic sources. It is also found in avocados, dairy products, and red meats (especially lamb and beef).
2. What does it do and what scientific studies
give evidence to support this?
L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria (a cell's energy powerhouse), where they may be oxidized to produce energy.* L-carnitine is a very popular supplement that promotes growth and development.* It is also used for fat-burning, increasing energy, and improving resistance to muscle fatigue.* L-carnitine also helps to build muscle.* It is also great in dieting, as it reduces feelings of hunger and weakness.*
Studies have been conducted on L-carnitine since as early as 1937. Those studies yielded positive results suggesting that the body's cardiovascular system can greatly benefit from its intake.* There are a variety of published studies that suggest L-carnitine is useful in increasing the heart's output and improving it's functioning, as well as stimulating the heart's energy supply and supporting cardiac performance.*
3. Who needs it and what are some symptoms of deficiency?
Anyone deficient in protein or amino acids in their diet could benefit from L-carnitine supplementation. Pre-mature infants, vegan vegetarians, children, and breast-feeding women are likely to be deficient.
Although deficiencies are rare, muscle fatigue, cramps, or pre-mature aging are all signs of possible deficiency.
4. How much should be taken? Are there any side effects?
Between two and four grams of L-carnitine should be taken one hour before exercise, for two weeks.
Taking L-carnitine is very safe, although the DL form of carnitine may be toxic and is not recommended
Saturday, January 22, 2011
Saturday, January 15, 2011
Thick Back
I am kicking things off with back since it is on the first day of my split and it is so important. When you look at all the champs who win contests, from the nationals to the Olympia, you will see that each one of the top contenders has outstanding back development. If you get a chance look at a photo ofFlex Wheeler when you are on this website and you will see what I mean...Wide cobra-like lats, thick knots of muscle, detailed upper back development, Christmas tree shape in the lower back, primordial traps and steel spinal erectors...you want some of that too! And, as you look at gyms all over the country you will notice that while some people's chests are out of this world, their back is like a wasteland remit of development--not a condition you want.
The impact of its development enhances your entire body. Wide Lats help create that V-shape to the upper body and thickness makes you a redoubtable looking contender. OK, so now that I have made an impression on the importance of back development, I will show an effective way to train it-- my way that is.
I suggest you start out with a width building exercise to give your lats that broad flared out look. Vertical, overhead pulling movements work the best here (Pull downs and Chins aka Pull-ups). If you want serious width, I suggest you go with chins because the are very effective and difficult. You might be discouraged because you can only do a few. I started doing only 3! And when I do not attach any weight on a weigh belt on my waist I can squeeze out 17 or so. All you can do, do it! I would set a target number to complete each workout. For instance 30 total chins, doing as many sets as it takes to reach that number. I like to start out with lighter weight and then go very heavy as the sets progress (to the point where I can only complete maybe 4-6 reps strictly). Every once in a while you can substitute pull downs. If you do choose pull downs take advantage of the various attachments to vary the stress on your back. You have Wide Grip, Reverse Grip, Medium Grip with palms facing away, and close neutral grips with the V-bar that is usually used with Cable Rows.
Next should come a rowing movement as these are great for thickness. Here you have many choices (Bent Over Barbell Rows, Cable Rows, Seated Machine rows like the kind made by Hammer Strength Company, 1 Arm Dumbbell Rows and others). The main concern is using a strict rep- not heaving with the biceps and other muscles. Start each rep by retracting your shoulder blades and squeeze. THEN is when you follow through with the other muscles(DO THIS ON OTHER BACK MOVEMENTS TOO). Strive to get a long range of motion- nothing like those quick choppy movements you see those wannabes do.
Here you can use a pronated (palms away) or palms facing you (reverse grip). Palms away works the lats more in conjunction with outer back muscles like the teres while reverse grip allows more of a stretch in the lats. I like to usually do 2 rowing movements and finish things off with deadlifts which hit my erectors and lower back muscles along with my traps. I am not a big believer in using straps unless it is on your last set when you are going really heavy.
The impact of its development enhances your entire body. Wide Lats help create that V-shape to the upper body and thickness makes you a redoubtable looking contender. OK, so now that I have made an impression on the importance of back development, I will show an effective way to train it-- my way that is.
I suggest you start out with a width building exercise to give your lats that broad flared out look. Vertical, overhead pulling movements work the best here (Pull downs and Chins aka Pull-ups). If you want serious width, I suggest you go with chins because the are very effective and difficult. You might be discouraged because you can only do a few. I started doing only 3! And when I do not attach any weight on a weigh belt on my waist I can squeeze out 17 or so. All you can do, do it! I would set a target number to complete each workout. For instance 30 total chins, doing as many sets as it takes to reach that number. I like to start out with lighter weight and then go very heavy as the sets progress (to the point where I can only complete maybe 4-6 reps strictly). Every once in a while you can substitute pull downs. If you do choose pull downs take advantage of the various attachments to vary the stress on your back. You have Wide Grip, Reverse Grip, Medium Grip with palms facing away, and close neutral grips with the V-bar that is usually used with Cable Rows.
Next should come a rowing movement as these are great for thickness. Here you have many choices (Bent Over Barbell Rows, Cable Rows, Seated Machine rows like the kind made by Hammer Strength Company, 1 Arm Dumbbell Rows and others). The main concern is using a strict rep- not heaving with the biceps and other muscles. Start each rep by retracting your shoulder blades and squeeze. THEN is when you follow through with the other muscles(DO THIS ON OTHER BACK MOVEMENTS TOO). Strive to get a long range of motion- nothing like those quick choppy movements you see those wannabes do.
Here you can use a pronated (palms away) or palms facing you (reverse grip). Palms away works the lats more in conjunction with outer back muscles like the teres while reverse grip allows more of a stretch in the lats. I like to usually do 2 rowing movements and finish things off with deadlifts which hit my erectors and lower back muscles along with my traps. I am not a big believer in using straps unless it is on your last set when you are going really heavy.
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