Taurine is an amino acid like glutamine that is earning more and more respect from bodybuilders and protein scientists.
While taurine generally is the second most abundant amino acid in muscle, in several metabolic conditions, some muscle biologists like Eric Serrano, M.D., have determined that it, not glutamine, is the most voluminous amino represented in striated type 2 muscle fiber! Taurine has several critical functions and can act similarly to creatine in that it expands your cells by helping the muscle cell itself hold more water, increasing cell volume. For a lifter or bodybuilder, this is significant because expanded muscle cells can boost hydration resulting in a higher rate of protein synthesis and bodybuilders will appreciate the increased appearance of muscle fullness.
Additionally, another 'theory' is that taurine preferentially enhances interstitial contractile leverage and this may aid the lifter in handling heavier weights.
Nowadays, you will often find taurine added to creatine or amino acid preparations in bodybuilding supplements for a heightened effect. The best time to consume these combinations might be 30 minutes before training and again immediately after.
Saturday, May 29, 2010
Monday, May 24, 2010
HIIT !!!
What Is HIIT?
HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.
HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.
HIIT improves both energy systems for endurance:
Anaerobic Energy System
Anaerobic literally means "Without oxygen." The anaerobic energy system is what provides energy in all out efforts of up to 1 minute. For the first ~10-15 seconds, the phosphate pool is used up and after that, glycolysis and lactic acid are involved in the effort.
During 10-15 second bursts, there is a very small amount of lactic acid produced and rest periods of 30 seconds to a minute will provide complete recovery of the Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system. During efforts of more than 10-15 seconds, a large amount of lactic acid is produced and such efforts are extremely taxing on both the athlete's muscles and their Central Nervous System (CNS).
Aerobic Energy System
Aerobic literally means "with oxygen." This energy system is utilized during prolonged exercise over a period of at least 3-4 minutes. As long as there is enough oxygen to provide energy, the fatigue that you experience will remain at a low level.
This is the reason why many track and field athletes train at higher altitudes where there is less oxygen. By training at high altitudes, they can increase the number of red blood cells which will help them to perform for a longer period of time with little to no fatigue throughout.
Workout:
What is the best HIIT workout? Be specific and make sure to list exercises, reps, sets, etc.
HIIT can be used with a few different goals in mind - to lose as much fat as possible while cutting or bulking, or to improve aerobic and anaerobic endurance as much as possible. Diet will mostly determine how these goals are achieved by manipulatingcalories and macronutrient ratios.
HIIT during a Cutting Phase:
• 500 Calories under maintenance daily
• High Protein (40% of total calories)
• Low Carbs (20% of total calories)
• High Fat (40% of total calories)
It has been proven in studies that during a low carbohydrate and high fat diet, the oxidation of fat is increased during exercise, especially cardio such as HIIT (more fat is burned). Additionally, fat is a much more highly concentrated source of energy than carbohydrates.
"A review by Hultman (1995) found that during a diet where carbs are restricted and a lot of fat is consumed, up to 70% of the energy requirement (even during high intensity activities) comes from the oxidation of fat (where during a high carbs diet, such activities would derive 80-90% of the energy from glycogen)." (Thibaudeau)
Sample: 2000 Calories Daily
• 200 Grams of Protein
• 100 Grams of Carbs
• 90 Grams of Fat
HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.
HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.
HIIT improves both energy systems for endurance:
Anaerobic Energy System
Anaerobic literally means "Without oxygen." The anaerobic energy system is what provides energy in all out efforts of up to 1 minute. For the first ~10-15 seconds, the phosphate pool is used up and after that, glycolysis and lactic acid are involved in the effort.
During 10-15 second bursts, there is a very small amount of lactic acid produced and rest periods of 30 seconds to a minute will provide complete recovery of the Adenosine Triphosphate-Creatine Phosphate (ATP-CP) system. During efforts of more than 10-15 seconds, a large amount of lactic acid is produced and such efforts are extremely taxing on both the athlete's muscles and their Central Nervous System (CNS).
Aerobic Energy System
Aerobic literally means "with oxygen." This energy system is utilized during prolonged exercise over a period of at least 3-4 minutes. As long as there is enough oxygen to provide energy, the fatigue that you experience will remain at a low level.
This is the reason why many track and field athletes train at higher altitudes where there is less oxygen. By training at high altitudes, they can increase the number of red blood cells which will help them to perform for a longer period of time with little to no fatigue throughout.
Workout:
What is the best HIIT workout? Be specific and make sure to list exercises, reps, sets, etc.
HIIT can be used with a few different goals in mind - to lose as much fat as possible while cutting or bulking, or to improve aerobic and anaerobic endurance as much as possible. Diet will mostly determine how these goals are achieved by manipulatingcalories and macronutrient ratios.
HIIT during a Cutting Phase:
• 500 Calories under maintenance daily
• High Protein (40% of total calories)
• Low Carbs (20% of total calories)
• High Fat (40% of total calories)
It has been proven in studies that during a low carbohydrate and high fat diet, the oxidation of fat is increased during exercise, especially cardio such as HIIT (more fat is burned). Additionally, fat is a much more highly concentrated source of energy than carbohydrates.
"A review by Hultman (1995) found that during a diet where carbs are restricted and a lot of fat is consumed, up to 70% of the energy requirement (even during high intensity activities) comes from the oxidation of fat (where during a high carbs diet, such activities would derive 80-90% of the energy from glycogen)." (Thibaudeau)
Sample: 2000 Calories Daily
• 200 Grams of Protein
• 100 Grams of Carbs
• 90 Grams of Fat
Wednesday, May 12, 2010
Glutamine a secret to gaining muscle!
Glutamine is a very common supplement found in many bodybuilders' gym bags and in their protein shakes, yet it is also a nonessential amino acid that is overlooked by many in their quest in gaining muscle. Over the years, bodybuilders have begun to realize the advertised benefits of glutamine such as prevents muscle catabolism which is basically the tearing down of muscle, promotes muscle anabolism, which is basically muscle growth, enhances the immune system, and enhances glycogen storage.
What Is Glutamine?
Glutamine is classified as a nonessential amino acid, since it can be readily synthesized by various tissues such as the skeletal muscles, liver, and adipose tissue. Glutamine is the most abundant single amino acid found in the bloodstream, which comprises 61% of the free intracellular amino acid pool [most abundant amino acid in muscle tissue], while Branch Chain Amino Acids [BCAA'S] comprise 8.4% of the pool. Glutamine's unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cells.
In the past couple years, Glutamine has gained importance through new studies revealing its unique contribution to protein synthesis [muscle growth], anti-catabolic [prevents muscle tissue] breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells.
What Does Glutamine Do?
During exercise or other times of metabolic stress such as a precontest diet, severeinjury, illness, etc., the demand for glutamine in your blood matrix (plasma) markedly increases. For instance, various cells of the immune system such as the lymphocytes and macrophages depend on glutamine as a primary fuel source, and thus the demand for glutamine increases when an immunological response is mounted Macrophages and lymphocytes are the primary virus and bacteria fighters in your bloodstream.
As glutamine travels through the body, the enterocytes of the small intestines are the largest consumers of glutamine accounting for about 40-50% of glutamine consumption. Also, glutamine is required for the synthesis of nucleotides. Thus, a sufficient supply of glutamine is particularly important for rapidly dividing cells such as the enterocytes and the immune cells. Therefore, the synthesis of glutamine may be insufficient to meet the physiological demand during times of severe, metabolic stress when the amount of free glutamine is rapidly depleted [3]. Therefore, it may be beneficial for people, who continuously place themselves in infectious areas or commonly get sick, to supplement with glutamine to aid virus/bacteria fighting cells.
Glutamine supplementation may also promote nitrogen retention [a positive nitrogen balance] and prevent the loss of muscle protein . A decreased ratio of testosterone to cortisol is believed to be directly responsible for losses in muscle mass since cortisol promotes the synthesis of glutamine. By maintaining intracellular concentrations of glutamine within the skeletal muscles, the synthesis of glutamine mRNA may be inhibited resulting in the loss of intracellular nitrogen through glutamine may be prevented.
Therefore, it may be beneficial for bodybuilders, who continuously place themselves through strenuous workouts, to supplement with glutamine to aid when glutamine stores are depleted. Furthermore, by enhancing plasma concentrations of glutamine, the demand for free glutamine by other tissues and cells [e.g. the small intestine and immune cells] is attenuated and thus the release of glutamine from muscle tissues is reduced.
Why Does Your Body Need Glutamine?
To fully understand why glutamine is beneficial to the body we must all endure a little Biochemistry lesson. The body uses glutamine to shuttle ammonia around in the body, so blood levels of glutamine try to maintain constant. Glutamine is craved by the digestive tract and the immune system as a fuel. Most bodybuilders eat more than enough protein from the supermarket, but they do not get enough glutamine through the digestion of meats and other proteins.
The muscles cells are the giant storehouses of glutamine. Under certain pathological circumstances the body's tissues need more glutamine than the overall amount supplied by diet and natural synthesis such as during a bodybuilder's strenuous workout.
During catabolic stress, for instance, intracellular glutamine levels can drop more than 50 percent, and plasma concentration can fall by 30 percent. It is under these circumstances that supplemental glutamine becomes necessary.
Skeletal muscle contains the greatest intracellular concentration of glutamine, comprising up to 60 percent of total body glutamine stores, and is considered the primary storage depot of glutamine, and thus the primary exporter of glutamine to other tissues [1]. In times of metabolic stress, glutamine is released into circulation, where it is transported to the tissue in need. Intracellular skeletal muscle glutamine concentration is affected by various assaults including injury, sepsis, prolonged stress, and starvation. Besides skeletal muscle, the lungs are the next largest producer of glutamine.
Glutamine is especially useful postworkout when nutrients are at a low untilrecovery. In this condition research shows glutamine levels are significantly reduced, taking up to one month to return to baseline[4]. In athletes, glutamine has been used as a marker to indicate overtraining. This fall in glutamine is catabolic to muscle tissue. BCAA's [comprising 37% of total muscle] are debranched from skeletal muscle, and the resulting molecules are used to synthesis glutamine.
In the catabolic state, glutamine is the first amino acid used to correct that deficiency. Glutamine drives protein into the muscle cell where it is synthesized for growth. This means that additional Glutamine is necessary during periods of stress [such as intense weight training which induces a catabolic state which has been shown to uniformly decrease Glutamine levels by 50%, taking several hours to return to normal levels. Additionally, L-Glutamine also decreases protein degradation [BCAA catabolism], resulting in bigger, stronger muscle cells.
Research Findings
In a recent study of glutamine's role enhancing the immune system, glutamine demonstrated that increased levels of glutamine leads to greater amounts of virus and infection fighting cells, T and B Lymphocytes. Cells of the immune system including the macrophages and lymphocytes depend on glutamine as a primary fuel source. In addition, it has been hypothesized that a high rate of glutamine consumption by these rapidly proliferating cells is required for sufficient nucleotide synthesis.
Research indicates that low levels of glutamine within the body may result in the increased susceptibility to infections and illness due to a suppressed immune system . The ability to reproduce and the activity of immune cells in vitro have reportedly been suppressed in trials lacking glutamine . Tests also demonstrated that the increased rate of infection and illness [particularly infections of the upper respiratory tract] has been reported among athletes participating in intense, long duration sports activities [e.g. marathon racing] .
It has been suggested that a decline in plasma glutamine concentrations may be one of the factors responsible for this increased rate of illness. Specifically, the activity of natural killer cells, a reduced number and proliferate ability of lymphocytes, and a reduced ratio of T-helper to T-suppressor cells may be the result of prolonged, exhaustive exercise.
In another study of glutamine's role on glucose and glycogen formation, the importance of glutamine was also emphasized. The human carbon based skeleton of glutamine can serve as a gluconeogenic precursor and may regulate gluconeogenesis, which is basically the production of glycogen, independently of the insulin/glucagon ratio. Because glutamine may serve as a precursor to glucose independently of glucacon regulation, glutamine supplementation may also enhance glycogenolysis and thus increase muscle glycogen stores even wheninsulin levels are low.
Following exercise, the subjects were infused with 30 mg/kg body weight of either glutamine, alanine+glycine, or a saline solution. Two hours following exercise, muscle glycogen concentration increased significantly more in the subjects receiving glutamine than the subjects in the other groups.
Benefits & Possible Disadvantages Of Glutamine Supplementation
In the past several years, research has indicated that glutamine supplementation is safe for humans. However, there is little data regarding long-term usage (more than a few weeks) of glutamine supplements. Furthermore, more research needs to be conducted to investigate the safety of glutamine supplementation at doses that are posited to promote nitrogen retention in the muscles.
Generally speaking, the consumption of any one, single amino acid in large doses may inhibit the absorption of other amino acids since amino acids (basic and neutral amino acids) tend to compete for transport across the intestinal epithelium. However, a study performed by Dechelotte et al. reported that glutamine is absorbed effectively in the small intestine.
Other research has indicted that the consumption of large doses of free amino acids may result in intestinal discomfort (e.g. abdominal pains and diarrhea) due to the electrolyte-like properties of the amino-acids.
Cost & Use Of Glutamine
Glutamine and L-Glutamine can be purchased as Glutamine or L-Glutamine, or in glutamine containing products. Glutamine containing products are protein shakes, protein powders, and protein drinks. Glutamine can be added to protein powder and protein shakes. Bodybuilders find taking glutamine to be more convenient when taken at the same time as their protein intake. L-Glutamine and glutamine often are tasteless.
The cost for a supply of glutamine (L-glutamine) ranges from about $14 to $54 and typically is sold in the form of gel capsules and powders.
Get all your glutamine products
SORTED BY LOWEST PRICE!
However, glutamine is relatively unstable in solution, and thus glutamine powders must be consumed shortly after being mixed into solution. Some manufacturers of the supplement recommend consuming glutamine in divided dosages throughout the day. It has also been suggested that glutamine be consumed shortly before sleep (a 6-8 hours of non-eating) and after waking. It is recommended to take at least 5 grams 30 minutes before and after you train and another 5 grams before bed.
Are There Any Side Effects?
It is completely safe. There are no known side effects.
What Is Glutamine?
Glutamine is classified as a nonessential amino acid, since it can be readily synthesized by various tissues such as the skeletal muscles, liver, and adipose tissue. Glutamine is the most abundant single amino acid found in the bloodstream, which comprises 61% of the free intracellular amino acid pool [most abundant amino acid in muscle tissue], while Branch Chain Amino Acids [BCAA'S] comprise 8.4% of the pool. Glutamine's unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cells.
In the past couple years, Glutamine has gained importance through new studies revealing its unique contribution to protein synthesis [muscle growth], anti-catabolic [prevents muscle tissue] breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells.
What Does Glutamine Do?
During exercise or other times of metabolic stress such as a precontest diet, severeinjury, illness, etc., the demand for glutamine in your blood matrix (plasma) markedly increases. For instance, various cells of the immune system such as the lymphocytes and macrophages depend on glutamine as a primary fuel source, and thus the demand for glutamine increases when an immunological response is mounted Macrophages and lymphocytes are the primary virus and bacteria fighters in your bloodstream.
As glutamine travels through the body, the enterocytes of the small intestines are the largest consumers of glutamine accounting for about 40-50% of glutamine consumption. Also, glutamine is required for the synthesis of nucleotides. Thus, a sufficient supply of glutamine is particularly important for rapidly dividing cells such as the enterocytes and the immune cells. Therefore, the synthesis of glutamine may be insufficient to meet the physiological demand during times of severe, metabolic stress when the amount of free glutamine is rapidly depleted [3]. Therefore, it may be beneficial for people, who continuously place themselves in infectious areas or commonly get sick, to supplement with glutamine to aid virus/bacteria fighting cells.
Glutamine supplementation may also promote nitrogen retention [a positive nitrogen balance] and prevent the loss of muscle protein . A decreased ratio of testosterone to cortisol is believed to be directly responsible for losses in muscle mass since cortisol promotes the synthesis of glutamine. By maintaining intracellular concentrations of glutamine within the skeletal muscles, the synthesis of glutamine mRNA may be inhibited resulting in the loss of intracellular nitrogen through glutamine may be prevented.
Therefore, it may be beneficial for bodybuilders, who continuously place themselves through strenuous workouts, to supplement with glutamine to aid when glutamine stores are depleted. Furthermore, by enhancing plasma concentrations of glutamine, the demand for free glutamine by other tissues and cells [e.g. the small intestine and immune cells] is attenuated and thus the release of glutamine from muscle tissues is reduced.
Why Does Your Body Need Glutamine?
To fully understand why glutamine is beneficial to the body we must all endure a little Biochemistry lesson. The body uses glutamine to shuttle ammonia around in the body, so blood levels of glutamine try to maintain constant. Glutamine is craved by the digestive tract and the immune system as a fuel. Most bodybuilders eat more than enough protein from the supermarket, but they do not get enough glutamine through the digestion of meats and other proteins.
The muscles cells are the giant storehouses of glutamine. Under certain pathological circumstances the body's tissues need more glutamine than the overall amount supplied by diet and natural synthesis such as during a bodybuilder's strenuous workout.
During catabolic stress, for instance, intracellular glutamine levels can drop more than 50 percent, and plasma concentration can fall by 30 percent. It is under these circumstances that supplemental glutamine becomes necessary.
Skeletal muscle contains the greatest intracellular concentration of glutamine, comprising up to 60 percent of total body glutamine stores, and is considered the primary storage depot of glutamine, and thus the primary exporter of glutamine to other tissues [1]. In times of metabolic stress, glutamine is released into circulation, where it is transported to the tissue in need. Intracellular skeletal muscle glutamine concentration is affected by various assaults including injury, sepsis, prolonged stress, and starvation. Besides skeletal muscle, the lungs are the next largest producer of glutamine.
Glutamine is especially useful postworkout when nutrients are at a low untilrecovery. In this condition research shows glutamine levels are significantly reduced, taking up to one month to return to baseline[4]. In athletes, glutamine has been used as a marker to indicate overtraining. This fall in glutamine is catabolic to muscle tissue. BCAA's [comprising 37% of total muscle] are debranched from skeletal muscle, and the resulting molecules are used to synthesis glutamine.
In the catabolic state, glutamine is the first amino acid used to correct that deficiency. Glutamine drives protein into the muscle cell where it is synthesized for growth. This means that additional Glutamine is necessary during periods of stress [such as intense weight training which induces a catabolic state which has been shown to uniformly decrease Glutamine levels by 50%, taking several hours to return to normal levels. Additionally, L-Glutamine also decreases protein degradation [BCAA catabolism], resulting in bigger, stronger muscle cells.
Research Findings
In a recent study of glutamine's role enhancing the immune system, glutamine demonstrated that increased levels of glutamine leads to greater amounts of virus and infection fighting cells, T and B Lymphocytes. Cells of the immune system including the macrophages and lymphocytes depend on glutamine as a primary fuel source. In addition, it has been hypothesized that a high rate of glutamine consumption by these rapidly proliferating cells is required for sufficient nucleotide synthesis.
Research indicates that low levels of glutamine within the body may result in the increased susceptibility to infections and illness due to a suppressed immune system . The ability to reproduce and the activity of immune cells in vitro have reportedly been suppressed in trials lacking glutamine . Tests also demonstrated that the increased rate of infection and illness [particularly infections of the upper respiratory tract] has been reported among athletes participating in intense, long duration sports activities [e.g. marathon racing] .
It has been suggested that a decline in plasma glutamine concentrations may be one of the factors responsible for this increased rate of illness. Specifically, the activity of natural killer cells, a reduced number and proliferate ability of lymphocytes, and a reduced ratio of T-helper to T-suppressor cells may be the result of prolonged, exhaustive exercise.
In another study of glutamine's role on glucose and glycogen formation, the importance of glutamine was also emphasized. The human carbon based skeleton of glutamine can serve as a gluconeogenic precursor and may regulate gluconeogenesis, which is basically the production of glycogen, independently of the insulin/glucagon ratio. Because glutamine may serve as a precursor to glucose independently of glucacon regulation, glutamine supplementation may also enhance glycogenolysis and thus increase muscle glycogen stores even wheninsulin levels are low.
Following exercise, the subjects were infused with 30 mg/kg body weight of either glutamine, alanine+glycine, or a saline solution. Two hours following exercise, muscle glycogen concentration increased significantly more in the subjects receiving glutamine than the subjects in the other groups.
Benefits & Possible Disadvantages Of Glutamine Supplementation
In the past several years, research has indicated that glutamine supplementation is safe for humans. However, there is little data regarding long-term usage (more than a few weeks) of glutamine supplements. Furthermore, more research needs to be conducted to investigate the safety of glutamine supplementation at doses that are posited to promote nitrogen retention in the muscles.
Generally speaking, the consumption of any one, single amino acid in large doses may inhibit the absorption of other amino acids since amino acids (basic and neutral amino acids) tend to compete for transport across the intestinal epithelium. However, a study performed by Dechelotte et al. reported that glutamine is absorbed effectively in the small intestine.
Other research has indicted that the consumption of large doses of free amino acids may result in intestinal discomfort (e.g. abdominal pains and diarrhea) due to the electrolyte-like properties of the amino-acids.
Cost & Use Of Glutamine
Glutamine and L-Glutamine can be purchased as Glutamine or L-Glutamine, or in glutamine containing products. Glutamine containing products are protein shakes, protein powders, and protein drinks. Glutamine can be added to protein powder and protein shakes. Bodybuilders find taking glutamine to be more convenient when taken at the same time as their protein intake. L-Glutamine and glutamine often are tasteless.
The cost for a supply of glutamine (L-glutamine) ranges from about $14 to $54 and typically is sold in the form of gel capsules and powders.
Get all your glutamine products
SORTED BY LOWEST PRICE!
However, glutamine is relatively unstable in solution, and thus glutamine powders must be consumed shortly after being mixed into solution. Some manufacturers of the supplement recommend consuming glutamine in divided dosages throughout the day. It has also been suggested that glutamine be consumed shortly before sleep (a 6-8 hours of non-eating) and after waking. It is recommended to take at least 5 grams 30 minutes before and after you train and another 5 grams before bed.
Are There Any Side Effects?
It is completely safe. There are no known side effects.
Wednesday, April 28, 2010
Add Up To One Inch On Your Arms In 3 Workout!
Every guy wants bigger arms! There really is no bodypart that says "big and powerful" as clearly and obviously as a big pair of python arms.
I get a ton of e-mail from guys wanting to maximize their arm training. I've created optimized routines for many but if you want a 'quick and dirty' method that delivers high intensity overload and results that you've never experienced before... here it is.
The Big Hurdle
First I have to tell you the biggest hurdle most people face when wanting to increase their workout intensity and their progress in the gym. This first step results from the fact…yes fact…that over 90% of the regular trainees in your gym are overtraining. And once your body is in an overtrained condition no routine can help you.
The first priority of your body is to fully recover. Then, and only then, will it go to work creating new muscle. So step one of my Add One Inch to your Arms Workout is to take two weeks off all strength training! I can hear the groans now. "But I "need" to work out 3 times a week." No you don't. More likely you've turned a love of the gym into a too-frequent training schedule. Hey, if I liked getting my hair cut it wouldn't help me to go to a barber 3 times a week. Growth takes time. That's a fact you need to face if you want to train rationally.
So if you lack the mental toughness to handle the above hurdle, you might as well stop reading this. This routine won't do anything for guys in an overtrained state. These are the guys who haven't added any size to their arms in months. But they train more than anyone else. See the connection? The exception, of course, is for guys just starting out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those wonderful people can do this workout today.
The Workout
Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (And other bodypart exercises, by the way.) This brief article won't permit the space to explain all that was measured and analyzed so I'm going to give you the conclusions. These exercises will add the most muscle to your biceps, triceps and forearms. Guaranteed.
Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Each time you perform the four exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.
Perform the above workout three times over the next twelve days. Avoid any other arm training during this time. You can also train your other muscle groups and you can perform all the low intensity aerobics you want during this time. But remember, if you started this program in an overtrained condition you won't see results.
Done the exact way described, this routine will add new muscle strength and very significant size to even the most developed arms.
Have a great workout.
I get a ton of e-mail from guys wanting to maximize their arm training. I've created optimized routines for many but if you want a 'quick and dirty' method that delivers high intensity overload and results that you've never experienced before... here it is.
The Big Hurdle
First I have to tell you the biggest hurdle most people face when wanting to increase their workout intensity and their progress in the gym. This first step results from the fact…yes fact…that over 90% of the regular trainees in your gym are overtraining. And once your body is in an overtrained condition no routine can help you.
The first priority of your body is to fully recover. Then, and only then, will it go to work creating new muscle. So step one of my Add One Inch to your Arms Workout is to take two weeks off all strength training! I can hear the groans now. "But I "need" to work out 3 times a week." No you don't. More likely you've turned a love of the gym into a too-frequent training schedule. Hey, if I liked getting my hair cut it wouldn't help me to go to a barber 3 times a week. Growth takes time. That's a fact you need to face if you want to train rationally.
So if you lack the mental toughness to handle the above hurdle, you might as well stop reading this. This routine won't do anything for guys in an overtrained state. These are the guys who haven't added any size to their arms in months. But they train more than anyone else. See the connection? The exception, of course, is for guys just starting out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those wonderful people can do this workout today.
The Workout
Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (And other bodypart exercises, by the way.) This brief article won't permit the space to explain all that was measured and analyzed so I'm going to give you the conclusions. These exercises will add the most muscle to your biceps, triceps and forearms. Guaranteed.
Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Each time you perform the four exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.
Perform the above workout three times over the next twelve days. Avoid any other arm training during this time. You can also train your other muscle groups and you can perform all the low intensity aerobics you want during this time. But remember, if you started this program in an overtrained condition you won't see results.
Done the exact way described, this routine will add new muscle strength and very significant size to even the most developed arms.
Have a great workout.
Tuesday, April 20, 2010
3 Ways Bodybuilding Helps you avoid Cancer!
Cancer evokes fear in many because we often see no warning signs. A person goes from apparently healthy to being diagnosed with cancer. And, all of us have heard stories of people with an incredibly short period of time between diagnosis and death.
Is cancer an inevitable diagnosis for some of us? Not necessarily. There are many steps you can take to decrease your risk of developing various types of cancer.
What Is Cancer?
Cancer starts when abnormal cells divide out of control and invade other, healthy body tissues. Normally our cells grow and divide then die when they become old and/or damaged. These cells are replaced with healthy new cells. When the DNA within our cells becomes damaged this process can go haywire and normal cell growth and division is disrupted leading to cancer.
Risk Factors
There are over 100 different types of cancer. The National Cancer Institute(NCI) has outlined the risk factors for many types of cancer on their website. In addition, NCI outlined overall risk factors for developing cancer. These include:
Age
The longer you live the likelihood of developing cancer increases.
Diet, Physical Inactivity, Alcohol Use, Overweight
More on this later.
Tobacco Use
Smoking, dipping, secondhand smoke, you name it, tobacco sucks. It makes you smell bad and look older too. Besides looking wrinkled with pursed lips, smokers have an increased risk of developing cancer of the lungs, larynx, mouth, esophagus, bladder, kidney, throat, stomach, pancreas, cervix and acute myeloid leukemia (cancer that starts in blood cells).
Sunlight Exposure
Have you ever walked into a tanning salon that carries signs saying their beds are UVB free? They may be UVB free but if they tan you, you are getting harmful rays. UVA rays, the kind that cause wrinkling and skin cancer. If you want a tan, use the spray on stuff or lotion and don't believe what the people working in a tanning booth tell you.
Ionizing Radiation
Ionizing radiation comes from radioactive fallout (from nuclear power plants or plants where they test the production and use of atomic weapons), radon gas, x-rays, and other sources.
People exposed to radioactive fall have an increased risk of leukemia and thyroid, breast, lung and stomach cancer. X-rays provide very low doses of radiation and the benefits of x-rays as a screening tool far outweigh the risks from radiation exposure.
Certain Chemicals And Other Substances
Some of these chemicals include asbestos, benzene, benzidine, cadmium, nickel, and vinyl chloride.
Some Viruses And Bacteria
Human Papillomaviruses (HPVs): Some strains of HPV cause cervical cancer and HPV may put you at risk for other types of cancer.
Hepatitis B And Hepatitis C: These can increase your risk of developing liver cancer.
Human T-cell Leukemia/Lymphoma Virus (HTLV-1): Increases a person's risk of lymphoma and leukemia.
Human Immunodeficiency Virus (HIV): HIV increases one's risk of certain types of cancer including lymphoma and the rare cancer Kaposi's sarcoma.
Mono (Epstein-Barr virus, EBV): Infection with mono has been linked to an increased risk of lymphoma.
Human Herpes Virus 8 (HHV8): This virus is considered a risk factor for Kaposi's sarcoma.
Helicobacter Pylori: The virus that causes stomach ulcers, H pylori, can increase your risk of developing stomach cancer and lymphoma in the stomach lining.
Family History
Cancer actually doesn't typically run in families. However, melanoma and cancers of the breast, ovary, prostate, and colon can run in families.
Bodybuilding Can Help Decrease Your Risk Of Developing Some Types Of Cancer
You can decrease your risk of developing many types of cancer by leading a healthy lifestyle and controlling environmental factors as much as possible. Luckily, as a bodybuilder, you are already following the recommendations from top scientific organizations for decreasing your risk of developing cancer:
Avoid Excess Alcohol Consumption
Drinking two or more drinks per day increases your risk of developing cancers of the mouth, throat, esophagus, larynx, liver, and breast. The risk increases with greater alcohol consumption and it also increases if you pair alcohol with cigarettes.
As a bodybuilder, if you drink, you drink either rarely or in extreme moderation. Drinking does not build the body of champions inside or outside. And if you smoke, start doing intervals. Soon you'll realize how much smoking impairs your lung capacity.
Maintain A Healthy Weight And Engage In Regular Physical Activity
Being overweight and being a couch potato both increase your risk for cancers of the breast, colon, esophagus, kidney, and uterus.
If you are a bodybuilder you have both of these areas covered. What you are doing to look fabulous on the outside and attract people of the opposite (or same if you prefer) sex, will also help you decrease your risk for some types of cancer.
Eat A Good Diet
Approximately 30-40% of all cancers are linked to one's diet. Experts recommend eating a diet high in fiber, whole-grains and antioxidant-rich fruits and vegetables for preventing cancer. Those who choose organic produce are decreasing their risk of ingesting unhealthy pesticides and herbicides. A few dietary don'ts:
• Avoid smelly or moldy foods (they may contain aflatoxin)
• Do not cook oils on high heat (240°F or above)
• Avoid cured, dried or preserved meats (like dark beer, they contain nitrosamines)
• Avoid burning or charring meat. If you do overcook it, cut those parts off and discard them.
• Avoid fried and charbroiled meats.
• Minimize your intake of smoked foods.
If you are a bodybuilder, you also very aware of your body and notice when something doesn't feel right. Keep in mind that having one or more risk factors doesn't mean you are doomed to a future cancer diagnosis. In fact, according to the NCI, most people who have risk factors will never develop cancer.
Additional Tips To Help Prevent Cancer
If you take a look at many of the viruses and bacteria listed above, you'll see that they are preventable. Her are some additional tips to help you prevent cancer:
• Don't share needles with anyone.
• Avoid unprotected sex (and no the pill doesn't protect you from disease). Is one night of spontaneous fun worth a lifetime of disease?
• Consider getting the vaccine that prevents Hepatitis B and see your doctor if you have stomach problems that won't go away (get tested for H pylori).
• If you are traveling to a foreign country, see CDC's website for the vaccines you need and additional tips on staying safe and healthy.
• If you think you have a family history of a certain type of cancer, talk to your physician for additional tips on prevention and screening.
Is cancer an inevitable diagnosis for some of us? Not necessarily. There are many steps you can take to decrease your risk of developing various types of cancer.
What Is Cancer?
Cancer starts when abnormal cells divide out of control and invade other, healthy body tissues. Normally our cells grow and divide then die when they become old and/or damaged. These cells are replaced with healthy new cells. When the DNA within our cells becomes damaged this process can go haywire and normal cell growth and division is disrupted leading to cancer.
Risk Factors
There are over 100 different types of cancer. The National Cancer Institute(NCI) has outlined the risk factors for many types of cancer on their website. In addition, NCI outlined overall risk factors for developing cancer. These include:
Age
The longer you live the likelihood of developing cancer increases.
Diet, Physical Inactivity, Alcohol Use, Overweight
Tobacco Use
Smoking, dipping, secondhand smoke, you name it, tobacco sucks. It makes you smell bad and look older too. Besides looking wrinkled with pursed lips, smokers have an increased risk of developing cancer of the lungs, larynx, mouth, esophagus, bladder, kidney, throat, stomach, pancreas, cervix and acute myeloid leukemia (cancer that starts in blood cells).
Sunlight Exposure
Have you ever walked into a tanning salon that carries signs saying their beds are UVB free? They may be UVB free but if they tan you, you are getting harmful rays. UVA rays, the kind that cause wrinkling and skin cancer. If you want a tan, use the spray on stuff or lotion and don't believe what the people working in a tanning booth tell you.
Ionizing Radiation
Ionizing radiation comes from radioactive fallout (from nuclear power plants or plants where they test the production and use of atomic weapons), radon gas, x-rays, and other sources.
People exposed to radioactive fall have an increased risk of leukemia and thyroid, breast, lung and stomach cancer. X-rays provide very low doses of radiation and the benefits of x-rays as a screening tool far outweigh the risks from radiation exposure.
Certain Chemicals And Other Substances
Some of these chemicals include asbestos, benzene, benzidine, cadmium, nickel, and vinyl chloride.
Some Viruses And Bacteria
Human Papillomaviruses (HPVs): Some strains of HPV cause cervical cancer and HPV may put you at risk for other types of cancer.
Hepatitis B And Hepatitis C: These can increase your risk of developing liver cancer.
Human T-cell Leukemia/Lymphoma Virus (HTLV-1): Increases a person's risk of lymphoma and leukemia.
Human Immunodeficiency Virus (HIV): HIV increases one's risk of certain types of cancer including lymphoma and the rare cancer Kaposi's sarcoma.
Mono (Epstein-Barr virus, EBV): Infection with mono has been linked to an increased risk of lymphoma.
Human Herpes Virus 8 (HHV8): This virus is considered a risk factor for Kaposi's sarcoma.
Helicobacter Pylori: The virus that causes stomach ulcers, H pylori, can increase your risk of developing stomach cancer and lymphoma in the stomach lining.
Family History
Cancer actually doesn't typically run in families. However, melanoma and cancers of the breast, ovary, prostate, and colon can run in families.
Bodybuilding Can Help Decrease Your Risk Of Developing Some Types Of Cancer
You can decrease your risk of developing many types of cancer by leading a healthy lifestyle and controlling environmental factors as much as possible. Luckily, as a bodybuilder, you are already following the recommendations from top scientific organizations for decreasing your risk of developing cancer:
Avoid Excess Alcohol Consumption
Drinking two or more drinks per day increases your risk of developing cancers of the mouth, throat, esophagus, larynx, liver, and breast. The risk increases with greater alcohol consumption and it also increases if you pair alcohol with cigarettes.
As a bodybuilder, if you drink, you drink either rarely or in extreme moderation. Drinking does not build the body of champions inside or outside. And if you smoke, start doing intervals. Soon you'll realize how much smoking impairs your lung capacity.
Maintain A Healthy Weight And Engage In Regular Physical Activity
Being overweight and being a couch potato both increase your risk for cancers of the breast, colon, esophagus, kidney, and uterus.
If you are a bodybuilder you have both of these areas covered. What you are doing to look fabulous on the outside and attract people of the opposite (or same if you prefer) sex, will also help you decrease your risk for some types of cancer.
Eat A Good Diet
Approximately 30-40% of all cancers are linked to one's diet. Experts recommend eating a diet high in fiber, whole-grains and antioxidant-rich fruits and vegetables for preventing cancer. Those who choose organic produce are decreasing their risk of ingesting unhealthy pesticides and herbicides. A few dietary don'ts:
• Avoid smelly or moldy foods (they may contain aflatoxin)
• Do not cook oils on high heat (240°F or above)
• Avoid cured, dried or preserved meats (like dark beer, they contain nitrosamines)
• Avoid burning or charring meat. If you do overcook it, cut those parts off and discard them.
• Avoid fried and charbroiled meats.
• Minimize your intake of smoked foods.
If you are a bodybuilder, you also very aware of your body and notice when something doesn't feel right. Keep in mind that having one or more risk factors doesn't mean you are doomed to a future cancer diagnosis. In fact, according to the NCI, most people who have risk factors will never develop cancer.
Additional Tips To Help Prevent Cancer
If you take a look at many of the viruses and bacteria listed above, you'll see that they are preventable. Her are some additional tips to help you prevent cancer:
• Don't share needles with anyone.
• Avoid unprotected sex (and no the pill doesn't protect you from disease). Is one night of spontaneous fun worth a lifetime of disease?
• Consider getting the vaccine that prevents Hepatitis B and see your doctor if you have stomach problems that won't go away (get tested for H pylori).
• If you are traveling to a foreign country, see CDC's website for the vaccines you need and additional tips on staying safe and healthy.
• If you think you have a family history of a certain type of cancer, talk to your physician for additional tips on prevention and screening.
Friday, April 16, 2010
Sodium Needs For Athletes
High sodium diets have recently been linked to a number of health risks in many Americans. However, athletes must consider that due to their increased activity and excessive sweat production, they are actually at risk of having too little sodium in their blood stream during training and competition. Athletes do indeed, have special sodium requirements. Because sodium is lost in sweat, it is more important for individuals who exercise at high intensity to get adequate sodium before, during and after exercise. This is even more critical during ultra-endurance competition.
Risks Of Hyponatremia
Hyponatremia, a low concentration of sodium in the blood, has become more prevalent in endurance athletes. The Hawaii Ironman Triathlon routinely sees finishers with low blood sodium concentrations. Adequate sodium balance is necessary for transmitting nerve impulses and proper muscle function, and even a slight depletion of this concentration can cause problems.
Ultra distance running events that take place in hot, humid conditions, and have athletes competing at high intensity have conditions prime for hyponatremia to develop.
Causes Of Hyponatremia
During high intensity exercise, sodium is lost along with sweat. An athlete who only replaces the lost fluid with water will contribute to a decreased blood sodium concentration. As an example, consider a full glass of salt-water. If you dump out half of the contents of the glass (as is lost in sweat), and replace that with water only, the sodium concentration of in the glass is far less and the water is more dilute. This often occurs in the bloodstream of an athlete who only hydrates with water during excessive sweating. The result is hyponatremia.
Studies have shown that athletes can lose 2 (or more) grams of salt per liter of sweat. If you consider that athletes may lose up to a liter (or more) of sweat each hour, you can see that over a long endurance event (12 hour race), it is not unimaginable that an athlete could sweat out 30 or 40 grams of salt. Replacing this loss of sodium during the event is critical to performance and safety.
Symptoms Of Hyponatremia
The early warning signs are often subtle and may be similar to dehydration; nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. At this point, many athletes get into trouble by drinking water because they think they are dehydrated. In fact, water alone will increase the problem of hyponatremia. At the most extreme an athlete may experience seizures, coma, or death.
Treatment Of Hyponatremia
At the first sign of nausea, muscle cramps, disorientation, an athlete should drink a sodium containing sports drink, such as Gatorade, or eat salty foods. If possible, an athlete should plan ahead and estimate his or her fluid loss and need for sodium replacement during the event, and stay on a hydration schedule during the race. If the symptoms are extreme, a medical professional should be seen.
Prevention Of Hyponatremia
The best way for an athlete to avoid such problems is to plan ahead. Tips and recommendations include:
• Use a sodium containing sports drinks during long distance, high intensity events.
• As there are no steadfast guidelines for everyone, it is important for an athlete to understand his or her individual fluid needs.
• Weigh yourself before and after training and drink enough sodium based sports drink to offset any fluid loss during exercise
• Increase salt intake by 10-25 grams per day several days prior to competition. The increased sodium concentration will allow additional hydration with water to remain balanced so that the dilution of blood sodium does not occur.
• Avoid use of aspirin, ibuprofen, and other non-steroidal anti-inflammatory agents as they may increase the risk of hyponatremia in athletes.
• As many triathletes are taking these medications, they need to be aware of their detrimental effect on performance. Additional, chronic use of these medications often mask the bodies own warning mechanisms that alert athletes to pain and injury. Athletes should be discouraged from excessive use of these medications.
Risks Of Hyponatremia
Hyponatremia, a low concentration of sodium in the blood, has become more prevalent in endurance athletes. The Hawaii Ironman Triathlon routinely sees finishers with low blood sodium concentrations. Adequate sodium balance is necessary for transmitting nerve impulses and proper muscle function, and even a slight depletion of this concentration can cause problems.
Ultra distance running events that take place in hot, humid conditions, and have athletes competing at high intensity have conditions prime for hyponatremia to develop.
Causes Of Hyponatremia
During high intensity exercise, sodium is lost along with sweat. An athlete who only replaces the lost fluid with water will contribute to a decreased blood sodium concentration. As an example, consider a full glass of salt-water. If you dump out half of the contents of the glass (as is lost in sweat), and replace that with water only, the sodium concentration of in the glass is far less and the water is more dilute. This often occurs in the bloodstream of an athlete who only hydrates with water during excessive sweating. The result is hyponatremia.
Studies have shown that athletes can lose 2 (or more) grams of salt per liter of sweat. If you consider that athletes may lose up to a liter (or more) of sweat each hour, you can see that over a long endurance event (12 hour race), it is not unimaginable that an athlete could sweat out 30 or 40 grams of salt. Replacing this loss of sodium during the event is critical to performance and safety.
Symptoms Of Hyponatremia
The early warning signs are often subtle and may be similar to dehydration; nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. At this point, many athletes get into trouble by drinking water because they think they are dehydrated. In fact, water alone will increase the problem of hyponatremia. At the most extreme an athlete may experience seizures, coma, or death.
Treatment Of Hyponatremia
At the first sign of nausea, muscle cramps, disorientation, an athlete should drink a sodium containing sports drink, such as Gatorade, or eat salty foods. If possible, an athlete should plan ahead and estimate his or her fluid loss and need for sodium replacement during the event, and stay on a hydration schedule during the race. If the symptoms are extreme, a medical professional should be seen.
Prevention Of Hyponatremia
The best way for an athlete to avoid such problems is to plan ahead. Tips and recommendations include:
• Use a sodium containing sports drinks during long distance, high intensity events.
• As there are no steadfast guidelines for everyone, it is important for an athlete to understand his or her individual fluid needs.
• Weigh yourself before and after training and drink enough sodium based sports drink to offset any fluid loss during exercise
• Increase salt intake by 10-25 grams per day several days prior to competition. The increased sodium concentration will allow additional hydration with water to remain balanced so that the dilution of blood sodium does not occur.
• Avoid use of aspirin, ibuprofen, and other non-steroidal anti-inflammatory agents as they may increase the risk of hyponatremia in athletes.
• As many triathletes are taking these medications, they need to be aware of their detrimental effect on performance. Additional, chronic use of these medications often mask the bodies own warning mechanisms that alert athletes to pain and injury. Athletes should be discouraged from excessive use of these medications.
Tuesday, March 30, 2010
3 Keys To Killer ABS
Whether you are after the elusive 6-pack, or just looking to lose a bit of extra luggage you're carrying around the mid-section,there are 3 "key" areas you need to focus on to achieve maximum abdominal development.Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.
Proper Cardiovascular Work:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intenseenough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.
Ab Exercises To Incorporate For Proper Ab Stimulation:
Weighted Crunches - Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.
Cable Rope Crunches - Grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.
Weighted Leg Raises - Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.
Seated Ab Machine - Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.Stability Ball Crunches - Working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.
Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!
Proper Cardiovascular Work:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intenseenough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.
Ab Exercises To Incorporate For Proper Ab Stimulation:
Weighted Crunches - Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.
Cable Rope Crunches - Grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.
Weighted Leg Raises - Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.
Seated Ab Machine - Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.Stability Ball Crunches - Working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.
Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!
Saturday, March 13, 2010
Beta-Alanine
While there are a great many supplements out there that people question just how much of a difference they make, beta-alanine is one that has proven to be effective time and time again.
Gaining a better understanding of exactly what beta-alanine is though and how it works in the body will enable you to make sure you're maximizing its performance in your supplement regime.
Here is more information on what beta-alanine is, how to take it, and what advantages it's going to bring to your workouts.
What Beta-Alanine Is
Beta-alanine is one of the non-essential amino acids that is not easily consumed in the regular mixed diet of chicken, beef, whey, or fish. Due to this fact, it can make getting in your required dose slightly more difficult.
When it's ingested by the body, beta-alanine will get converted into carnosine, which will then serve the purpose of increasing your stamina, strength as well as muscle development.
For those who are heavy into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result.
Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.
How Beta-Alanine Works In The Body
Looking more specifically at what beta-alanine does in the body, we need to dig a bit more into its connection with carnosine. It is through beta-alanine's direct effect that carnosine really exerts its influence, so that is really the key to understanding this supplement.
Carnosine can be found in both the two different muscle types in the body, but has higher concentration in the type two fibers, which are going to be more directed towards maximum strength and intensity exercises.When high intensity exercise takes place though, our body begins to accumulate a large amount of hydrogen ions, which then causes the body to take on a more acid state. It's also this increase in hydrogen ions that will cause the lactic acid build-up in the body, which then will cause feelings of fatigue while exercising and may eventually cause exercise to cease entirely.If you're getting a large build-up of lactic acid in most of the workouts you're doing, this will be a limiting factor of your overall performance and over time, will definitely impact how quickly you see results.
Carnosine, when present in the body though, will work as an intracellular buffer, helping to stabilize the muscular pH and also soak up any additional hydrogen ions that are released while the exercise is taking place.The more carnosine that's present in your system then, the less chances you're going to suffer from high lactic acid levels.It is the supplementation of beta-alanine that will effectively boost your carnosine levels in the body, with greatest increases seen after twelve straight weeks of use.
Because of the fact that you cannot take carnosine straight by itself, choosing to supplement with beta-alanine instead is the best course of action.
Who Does Not Need Beta-Alanine
While supplementing with beta-alanine should help most individuals who are involved in exercise, endurance athletes who are training and performing with low to moderate exercise levels may not notice as great of effects simply due to the fact that their body will not be producing as much excess hydrogen ions so they won't have as great of a lactic acid build-up as other athletes.
Beta-Alanine Vs. Creatine
Many people often question whether beta-alanine would work better than creatine in terms of increasing the body's ability to tolerate exercise but it's important to note that they are doing opposite things here.
Creatine is working to ensure that you have sufficient ATP (high energy molecule that powers exercise) in the body, while beta-alanine essentially is making sure the environment for exercise stays favorable.
For this reason, it's actually in your best interest to take both supplements if possible.
How To Take Beta-Alanine
Typically, it's also recommend to do a bit of a loading phase with beta-alanine as well, starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.Note that when first starting to take beta-alanine, you may feel a small tingling sensation in the body because the nerves under the skin are being stimulated. Don't worry if you are feeling this way as it's actually a good sign that the supplement is doing its job.Also keep in mind that it typically takes about two weeks to start noticing good increases in performance, so if it's not immediately noticeable, don't give up on it too quickly.
Additionally, some people find that beta-alanine works well for increasing vasodilation as carnosine will also work as a precursor to nitric oxide synthase.
The Best Mix For Beta-Alanine
Just like creatine, beta-alanine seems to work best if it's taken with carbohydratesas well, due to the insulin spike that's created, speeding the uptake into the muscle cells.
So, if you're looking for a way to extend your workouts so you can train harder and accomplish more in each gym session, give beta-alanine some consideration. Fatigue is something that many individuals face, especially if you're currently dieting, therefore anything that can increase levels will definitely improve your ability to continue to make progress.
Gaining a better understanding of exactly what beta-alanine is though and how it works in the body will enable you to make sure you're maximizing its performance in your supplement regime.
Here is more information on what beta-alanine is, how to take it, and what advantages it's going to bring to your workouts.
What Beta-Alanine Is
Beta-alanine is one of the non-essential amino acids that is not easily consumed in the regular mixed diet of chicken, beef, whey, or fish. Due to this fact, it can make getting in your required dose slightly more difficult.
When it's ingested by the body, beta-alanine will get converted into carnosine, which will then serve the purpose of increasing your stamina, strength as well as muscle development.
For those who are heavy into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result.
Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.
How Beta-Alanine Works In The Body
Looking more specifically at what beta-alanine does in the body, we need to dig a bit more into its connection with carnosine. It is through beta-alanine's direct effect that carnosine really exerts its influence, so that is really the key to understanding this supplement.
Carnosine can be found in both the two different muscle types in the body, but has higher concentration in the type two fibers, which are going to be more directed towards maximum strength and intensity exercises.When high intensity exercise takes place though, our body begins to accumulate a large amount of hydrogen ions, which then causes the body to take on a more acid state. It's also this increase in hydrogen ions that will cause the lactic acid build-up in the body, which then will cause feelings of fatigue while exercising and may eventually cause exercise to cease entirely.If you're getting a large build-up of lactic acid in most of the workouts you're doing, this will be a limiting factor of your overall performance and over time, will definitely impact how quickly you see results.
Carnosine, when present in the body though, will work as an intracellular buffer, helping to stabilize the muscular pH and also soak up any additional hydrogen ions that are released while the exercise is taking place.The more carnosine that's present in your system then, the less chances you're going to suffer from high lactic acid levels.It is the supplementation of beta-alanine that will effectively boost your carnosine levels in the body, with greatest increases seen after twelve straight weeks of use.
Because of the fact that you cannot take carnosine straight by itself, choosing to supplement with beta-alanine instead is the best course of action.
Who Does Not Need Beta-Alanine
While supplementing with beta-alanine should help most individuals who are involved in exercise, endurance athletes who are training and performing with low to moderate exercise levels may not notice as great of effects simply due to the fact that their body will not be producing as much excess hydrogen ions so they won't have as great of a lactic acid build-up as other athletes.
Beta-Alanine Vs. Creatine
Many people often question whether beta-alanine would work better than creatine in terms of increasing the body's ability to tolerate exercise but it's important to note that they are doing opposite things here.
Creatine is working to ensure that you have sufficient ATP (high energy molecule that powers exercise) in the body, while beta-alanine essentially is making sure the environment for exercise stays favorable.
For this reason, it's actually in your best interest to take both supplements if possible.
How To Take Beta-Alanine
Typically, it's also recommend to do a bit of a loading phase with beta-alanine as well, starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.Note that when first starting to take beta-alanine, you may feel a small tingling sensation in the body because the nerves under the skin are being stimulated. Don't worry if you are feeling this way as it's actually a good sign that the supplement is doing its job.Also keep in mind that it typically takes about two weeks to start noticing good increases in performance, so if it's not immediately noticeable, don't give up on it too quickly.
Additionally, some people find that beta-alanine works well for increasing vasodilation as carnosine will also work as a precursor to nitric oxide synthase.
The Best Mix For Beta-Alanine
Just like creatine, beta-alanine seems to work best if it's taken with carbohydratesas well, due to the insulin spike that's created, speeding the uptake into the muscle cells.
So, if you're looking for a way to extend your workouts so you can train harder and accomplish more in each gym session, give beta-alanine some consideration. Fatigue is something that many individuals face, especially if you're currently dieting, therefore anything that can increase levels will definitely improve your ability to continue to make progress.
Monday, March 8, 2010
Amazing Delts!
The Deltoid is a large, triangular shaped, 3-headed muscle which goes from the clavicle and the scapula at the back of the shoulder down to where it inserts in the upper arm. The basic function of the deltoid is to lift and rotate the arm. The 3 heads of the deltoid are the anterior (front), medial (side), and posterior (rear).
During the 1940's men often wore coats with pinched waists and huge, padded shoulders, to give them that "V" shape look. Coincidentally that's the look Bodybuilders work very hard to develop, and a major part of this look is wide, and very well developed shoulders.
One of the first bodybuilders to develop the classic V shape was Steve Reeves. He was able to create that look because of naturally wide shoulders and small waist. Shoulder width and deltoid development are two different things. An example would be Steve Reeves, who in spite of his width, was not particularly thick in his delts. On the other side would be Larry Scott whose narrow proportions were offset by his massive shoulder development.
Training the Deltoids
There are two kinds of exercises for the deltoids- straight arm raises, and presses.
Raises
Raises involve lifting the extended arm upward in an arc. Raises don't involve the triceps, but almost completely isolate the various heads of the deltoids. When doing raises do them really slow and controlled.
Presses-
In presses you begin with your arms bent, the weight around shoulder height, and press the weight straight up over head. Because you are straightening your arms, presses involve the triceps as well as the deltoids. At the top of the movement stop just short of lockout to help keep the triceps from doing too much of the work.
Arnold presses -
This is my favorite deltoid exercise, and has helped me add a lot of size and width to my shoulders. These work both the side and the front head with a longer range of motion. I started doing these 3 months ago and have seen amazing results. Start with the dumbbells up by your shoulders where they would be at the top of a dumbbell curl. press the weights up overhead-not quite to the point where they lockout, while rotating your hands so your palms face forward at the top of the movement. hold for a moment and lower the weights and rotate your hands back to the starting position.
Try to include a compound movement first, like barbell presses, and be sure to include laterals with dumbbells and or cables to hit the side head and bent over laterals for the rear head. Some other good shoulder exercises are Clean and press and smith machine presses. The smith presses should only be used for variety every once in awhile and should not replace the mass building barbell press. You can also include heavy upright rows in your shoulder routine which involve the traps as well as the shoulders. Cable laterals may also be used in place of the dumbbells.
Since the front deltoids are usually not a weak area for many people because they are involved in many other exercises, I have not included and front raises. If you do have a problem with them then I recommend adding in a few sets of front raises at the end of your workout. Also the rear deltoid which a lot of people have trouble with, may require some extra work.
Training the Traps
I have decided to include a little section on traps in this article also, since I, as well as many other people choose to train them on shoulder day. I like to get all the shoulder stuff out of the way, since the traps get used in a lot of other exercises too, then add in a few exercises for traps to finish off my workout. Since the traps get some work from the other shoulder exercises I find that 6-8 sets is enough.
Shrugs
The best exercise for the traps is the shrug. The basic barbell shrug is still the number one mass builder for this muscle. Start by holding a barbell loaded with lots of weight, about shoulder width apart. Now lean in a little so the bar doesn't touch your legs and try to touch your shoulders to your ears. Shrugs may also be done on the smith machine or with dumbbells.
Upright rows
Another exercise for traps is upright rows. I use them for variety sometimes, but i mainly stick with shrugs since upright rows don't stimulate as much muscle and the attention is divided between the traps and shoulders. These can also be done on smith machines or with cables.
During the 1940's men often wore coats with pinched waists and huge, padded shoulders, to give them that "V" shape look. Coincidentally that's the look Bodybuilders work very hard to develop, and a major part of this look is wide, and very well developed shoulders.
One of the first bodybuilders to develop the classic V shape was Steve Reeves. He was able to create that look because of naturally wide shoulders and small waist. Shoulder width and deltoid development are two different things. An example would be Steve Reeves, who in spite of his width, was not particularly thick in his delts. On the other side would be Larry Scott whose narrow proportions were offset by his massive shoulder development.
Training the Deltoids
There are two kinds of exercises for the deltoids- straight arm raises, and presses.
Raises
Raises involve lifting the extended arm upward in an arc. Raises don't involve the triceps, but almost completely isolate the various heads of the deltoids. When doing raises do them really slow and controlled.
Presses-
In presses you begin with your arms bent, the weight around shoulder height, and press the weight straight up over head. Because you are straightening your arms, presses involve the triceps as well as the deltoids. At the top of the movement stop just short of lockout to help keep the triceps from doing too much of the work.
Arnold presses -
This is my favorite deltoid exercise, and has helped me add a lot of size and width to my shoulders. These work both the side and the front head with a longer range of motion. I started doing these 3 months ago and have seen amazing results. Start with the dumbbells up by your shoulders where they would be at the top of a dumbbell curl. press the weights up overhead-not quite to the point where they lockout, while rotating your hands so your palms face forward at the top of the movement. hold for a moment and lower the weights and rotate your hands back to the starting position.
Try to include a compound movement first, like barbell presses, and be sure to include laterals with dumbbells and or cables to hit the side head and bent over laterals for the rear head. Some other good shoulder exercises are Clean and press and smith machine presses. The smith presses should only be used for variety every once in awhile and should not replace the mass building barbell press. You can also include heavy upright rows in your shoulder routine which involve the traps as well as the shoulders. Cable laterals may also be used in place of the dumbbells.
Since the front deltoids are usually not a weak area for many people because they are involved in many other exercises, I have not included and front raises. If you do have a problem with them then I recommend adding in a few sets of front raises at the end of your workout. Also the rear deltoid which a lot of people have trouble with, may require some extra work.
Training the Traps
I have decided to include a little section on traps in this article also, since I, as well as many other people choose to train them on shoulder day. I like to get all the shoulder stuff out of the way, since the traps get used in a lot of other exercises too, then add in a few exercises for traps to finish off my workout. Since the traps get some work from the other shoulder exercises I find that 6-8 sets is enough.
Shrugs
The best exercise for the traps is the shrug. The basic barbell shrug is still the number one mass builder for this muscle. Start by holding a barbell loaded with lots of weight, about shoulder width apart. Now lean in a little so the bar doesn't touch your legs and try to touch your shoulders to your ears. Shrugs may also be done on the smith machine or with dumbbells.
Upright rows
Another exercise for traps is upright rows. I use them for variety sometimes, but i mainly stick with shrugs since upright rows don't stimulate as much muscle and the attention is divided between the traps and shoulders. These can also be done on smith machines or with cables.
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