Many people that train using HIT have the opinion that something just isn't right with those guys that spend day after day in the gym doing endless sets of every lift under the sun.
A common opinion is the volume guys don't understand the "scientific" approach to building muscle, and just don't push themselves hard enough to get the job done in a few sets.
Many volume guys on the other hand look at the HITers as not being as devoted as they are, and truth be told, maybe a little lazy. They figure if you really want it you'll do as many damn sets as required as many days of the week as possible. It doesn't interfere with life, "it is life!"
While there are lot's of "in between" trainers that do moderated versions of one or the other training styles, the HIT guys and volume trainers make up an extremely large segment of the training populace.
Both of these almost diametrically opposed training styles have a large following for the simple reason they are both very effective for those that are suited to each method.
While most new trainees end up sampling a good variety of different training modes while learning what works best for them, many never get past the "same old, same old" they learned through haphazardly watching everyone else do the same thing.
This is especially true of guys that start with volume if you don't mind me saying so. Even those that experiment often experiment around an extremely narrow portion of "what seems to work for them."
In a good majority of the cases this is well and good if the trainee has found a system that works for them, but a waste of time and energy if they are spinning their wheels making little or no progress from week to week.
What I'm going to discuss in this article are those trainees that play both sides of the fence; I am also going to go over some ways that may make volume and HIT more agreeable for those that strictly choose one or the other.
To say that volume work is responsible for the largest percentage of the top physiques is an understatement. But by and large, volume training tends to overtrain the average person.
For many people, gear/PHs can greatly increase the trainee's ability to recover from sessions that would have left them hopelessly overtrained while clean. Knowing this, many methodical lifters train HIT, or low volume while clean, and then gradually ramp up the workload when "on." They then ramp the volume back down as the cycle ends.
My usual rule of thumb for people that don't have either a lot of gear experience or overall training experience is to pick a routine that you KNOW is effective for you while training clean, and then let the gear amplify the results.
Doing this as a planned approach makes a lot of sense for most trainees. This approach is especially beneficial to those of you who are still getting to know how your body responds to different stimuli.
All newbies out there reading this take heed. One of the biggest mistakes people make is getting on a cycle, believing that now they can train "just like the pros," and overtraining so badly they hardly grow.
I have seen COUNTLESS people blaming their lack of progress on "bogus gear," when the truth of the matter is they never had a chance on their newfound six day a week 20 sets a body-part routine.
Even the most dogmatic HITer has to admit that SOME people, even those that respond well to HIT while clean, often don't grow as well as they do when combining a volume approach with good gear. And if it works...
Transitioning From HIT To Volume
Okay, so what if you are the type of lifter that trains clean (at least most of the time)? Here are some approaches that can allow the HIT (or low-volume) trainee to get some potentially productive volume work into his routine without too much of a chance of overtraining.
Conversely, I will recommend some approaches that will give you volume guys a break from endless sets and stalled poundage, and should usually spark some new growth in the process.
The simplest method, and the one most often used in a haphazard way is to do either a high volume or HIT routine until progress stalls, at which point you can slowly work into the higher/lower volume routine, or do a sudden switch.
Given the choice I like the "quick switch" to the new format, as it tends to result in better gains. The problem with how this is usually carried out is that the trainee waits WAY too long before it finally occurs to him that he is truly stuck.
And, by then the trainee has not only wasted valuable time, he has also managed to make his body less apt to be responsive.
Better ways of making this transition start with having a game plan in place with some structure to the switch. Additionally, it is wise to be truly aware of what your body is telling you. This will allow you to transition from one training mode to the other without becoming totally burned out on either method.
Ways Of Making This Transition Include:
One On, One Off.
This means the trainee performs a volume routine the first week, and switches to a low volume/hit routine the next. Lifts can stay the same, with only the number of sets and days spent in the gym changing from week to week.
Conversely, you can change all the loading parameters each week. This method usually results in less strength gains since there is less nerve improvement, but in my experience it also tends to produce more size gains.
Guys that are not naturally at least somewhat strong do best keeping the lifts constant and modulating the volume and rep count/cadence instead of performing different lifts.
This simple hi/low schedule truly works wonders for many people. The loading is constantly changing, and the fluctuating approach allows recovery from each of the different training variables (volume, frequency and intensity). Shifting your training approach in this manner goes a long way toward preventing stagnation and overtraining.
Relativity Of Volume
And as an aside, please keep in mind that the term "volume" is relative. The 10 sets that would leave a true hardgainer totally overtrained may be a reasonable load for someone with fairly good recovery ability, and may in fact be a low level of loading for the guy that can progress on 16 sets a bodypart.
And of course those same 10 sets are a huge load for a hardgainer/or HIT style trainee, who usually only performs 1-2 sets a bodypart.
Less Frequent Switches
Of course you can make the switch from volume to intensity a lot less frequently than once per week; performing 2-10 weeks of either style of training before changing to the other style works well for some…and much worse for others.
The key here is not waiting until you are totally "had" before transitioning and understanding why the switch can be a big boost over what you might have achieved running either style constantly.
And while this definitely qualifies as a cycling strategy, it is really not intensity cycling in its truest form. But that's another article for another day.
Stuck At The Same Poundage
If you respond well to volume, yet find yourself stuck way too long at the same poundage, you may find that doing volume for 60-75% of a given period, and inserting HIT/low volume/power training (call it what you will) as a means to reduce overtraining tendencies and boost strength levels goes a long way towards a bigger, better you.
Say whatever you want, but an exceedingly large percentage of those doing volume training experience very irregular poundage progression.
If the volume and frequency is right for YOU when doing a low volume routine, strength increases are usually like clockwork.
So with this scheme you do some volume, make progress on the weights and make good size gains.
Then, BEFORE you are hopelessly stuck, you switch to HIT and rack up some solid poundage increases, and then HIT the volume (ha-ha) with more weight on the bar and climb another size rung.
This is a good plan for those of you that don't tolerate volume well and tend to overtrain, yet get good size gains from using high volume for short periods of time.
Doing your HIT routine for 60-75% of the time, and then periodically switching to a volume approach gives some people just the right balance they need to get the best of both worlds.
Wave Loading
For those of you with attention to detail, and more importantly the ability and willingness to log your training (this should be everyone, but you'd be surprised), another effective method is wave-loading the workload.
This can be a great long-term routine structure for those that don't grow well, provided you don't go too high with the volume, or stay at the high end of the volume scale too long. And it's also useful in the short-term to provide some additional growth stimulus.
This wave approach requires the lifter to start out with a low workload volume, and gradually increase the loading (sets/lifts, in some cases frequency) until he or she is at a max (for you) load.
At that point, you work your way back down the volume scale again, or begin the process from the beginning. The key once again is to not go over the "edge" and end up severely overtrained.
If your work capacity (i.e., ability to recover well) is fairly good, you can make the progressions relatively fast, and stay in the higher loading level zones for the larger percentage of the time.
For those of you with…well let's just say less than ideal genetics (the vast majority of trainees) the best approach is to ramp the load slowly, and more importantly, don't go too high with the workload.
Hanging out on the brink of overtraining can be result-producing for those people who recover fairly well, but ends up being counterproductive for most folks that thrive on lesser workloads.
Remember, we are trying to change the stimulus, get some additional size gains that volume often promotes, and then close the door before we hit the wall.
Monday, April 18, 2011
Thursday, March 31, 2011
Legs Shape
Everyone loves a good pair of legs, and lucky for us, everyone has a set. What you do with them on a daily basis however will greatly affect how they look.If your goal is to train your legs to develop massive amounts of muscle, you will train differently than someone whose goal is to lean down their legs and keep them streamlined and tight.Many males who work out to build size are concerned with getting their backs huge and biceps bulging and often place too much emphasis on their arm workouts while neglecting to do anything for legs. This is one of the most detrimental mistakes any bodybuilder looking to build size can make.
Benefits Of Leg Workouts
Because the legs contain such a massive amount of muscle tissue, when they are placed under an overloading stimulus they cause the release of anabolic hormonessuch as testosterone and growth hormone; much more than when you are working a smaller muscle such as your triceps.These hormones alone stimulate muscle growth, so essentially, when you work your legs, you are indirectly helping the rest of you to grow as well. And besides, if you've ever seen one of these guys in the gym who only works their arms, a large upper body with chicken legs doesn't exactly look appealing.Having strong legs is also important for anyone playing contact sports. Your legs are your base of support and provide you with the stability you need to stay standing when an opponent is trying to knock you down.Strong legs help with everyday life too, as we will have an easier time walking up and down stairs, lifting heavy loads (since you should be lifting with your legs), and just being mobile in general.
Training To Increase Leg Size
In order to build good size on your legs, you will want to push your muscles to or almost to failure. You want to work them hard and then let them rest and grow.It would be most appropriate for you to dedicate 1 or possibly 2 days, if you have good recovery ability, to your leg training. Your goal in this workout will be to lift heavy enough weights so that you can successfully complete 8 to 12 repetitions per set, while performing 2-4 sets per exercise.Your rest periods should last between 45 and 60 seconds. The objective of this length of rest is to give your muscles enough time to recover so you can lift heavy again, but not allow them to rest to long as this will decrease the amount of anabolic hormones you release.Finally, depending on your individual experience and workload tolerance you may choose to include 2-5 different exercises per major muscle.Keep in mind that some exercises will work more than one muscle, for example,lunges will work quads, hamstrings and glutes, whereas performing leg extensionsprimarily focuses on your quadriceps. To keep your legs responding, it is good to incorporate a variety of exercises into your training to keep your muscles guessing as to what comes next.And, even though they are a relatively small muscle, you will want to include some calf work in your training, so choose a form of calf raises, either standing or sittingin your workout plan.
Training Legs For Power
Now, some people will not be looking to add more muscle to their legs but will rather be hoping to increase the amount of power they can generate over a short period of time. This type of training will take into account a different rep/rest scheme than that of muscle hypertrophy (increase in size of muscle fiber).If this is your goal, you will want to lift a heavier weight than if you were training for mass but will be performing only 4-8 reps per set. Your rest periods will also be longer as you want the muscle to fully recover and by allowing more time you decrease the chances of adding muscular bulk.You may choose from the same list of exercises as above but may also want to include squat jumps, jumping lunges and sprinting exercises in your plan. These exercises will help target your fast twitch muscle fibers and get your motor units firing at a faster rate, thus helping you to generate more force per unit of time (thus greater power).Since this is very intense training, it should once again only be performed once or maybe twice a week, making sure that you take some good quality rest days in between your workouts.
Training For Lean Legs
Finally, some people out there, most commonly women, will wish to tone down their legs and keep them a little thinner and leaner while still showing some muscle development.To accommodate this goal you would want to perform a greater number of reps with a lighter weight, taking the shortest rest breaks that you can handle. This workout would most likely closely resemble that of a circuit training one.You may wish to perform an exercise for your quads and then immediately move into one for your hamstrings and finish off with something for your calves and then repeat the cycle once again. By continually moving you will also be providing your body with an aerobic workout and will burn more calories during your training, thus helping to keep you lean.You will want to work in the rep range of 15-20 reps and perform 3-5 sets per exercise. You can choose more exercises if you wish depending on how much other training you are currently doing and whether or not you are also performing additional cardio exercise.Since you will be using a lighter weight and thus not stressing your muscles to complete failure, you will be able to include leg training 2-4 times a week, provided you are still taking at least one day off in between workouts. In addition to this training, performing cardio training such as running, uphill walking, or using an elliptical machine will help keep your legs trim and tight.These types of cardio exercises do not provide a great deal of resistance (as much as biking would for example) and will thus help to lean your legs out without adding muscular bulk. You might try including a couple of days of interval training as well as this will help speed up your metabolism and allow you to burn more calories once you have finished your workout (a process known as EPOC - Excess Post-Exercise Oxygen Consumption).
Conclusion
Whatever your goals are for your legs, a proper training program can help you accomplish them. Although similar exercises can be used for all types of objectives, it is the amount of reps per set, number of sets and exercises and amount of rest between sets you take that determines how your legs will look.
Benefits Of Leg Workouts
Because the legs contain such a massive amount of muscle tissue, when they are placed under an overloading stimulus they cause the release of anabolic hormonessuch as testosterone and growth hormone; much more than when you are working a smaller muscle such as your triceps.These hormones alone stimulate muscle growth, so essentially, when you work your legs, you are indirectly helping the rest of you to grow as well. And besides, if you've ever seen one of these guys in the gym who only works their arms, a large upper body with chicken legs doesn't exactly look appealing.Having strong legs is also important for anyone playing contact sports. Your legs are your base of support and provide you with the stability you need to stay standing when an opponent is trying to knock you down.Strong legs help with everyday life too, as we will have an easier time walking up and down stairs, lifting heavy loads (since you should be lifting with your legs), and just being mobile in general.
Training To Increase Leg Size
In order to build good size on your legs, you will want to push your muscles to or almost to failure. You want to work them hard and then let them rest and grow.It would be most appropriate for you to dedicate 1 or possibly 2 days, if you have good recovery ability, to your leg training. Your goal in this workout will be to lift heavy enough weights so that you can successfully complete 8 to 12 repetitions per set, while performing 2-4 sets per exercise.Your rest periods should last between 45 and 60 seconds. The objective of this length of rest is to give your muscles enough time to recover so you can lift heavy again, but not allow them to rest to long as this will decrease the amount of anabolic hormones you release.Finally, depending on your individual experience and workload tolerance you may choose to include 2-5 different exercises per major muscle.Keep in mind that some exercises will work more than one muscle, for example,lunges will work quads, hamstrings and glutes, whereas performing leg extensionsprimarily focuses on your quadriceps. To keep your legs responding, it is good to incorporate a variety of exercises into your training to keep your muscles guessing as to what comes next.And, even though they are a relatively small muscle, you will want to include some calf work in your training, so choose a form of calf raises, either standing or sittingin your workout plan.
Training Legs For Power
Now, some people will not be looking to add more muscle to their legs but will rather be hoping to increase the amount of power they can generate over a short period of time. This type of training will take into account a different rep/rest scheme than that of muscle hypertrophy (increase in size of muscle fiber).If this is your goal, you will want to lift a heavier weight than if you were training for mass but will be performing only 4-8 reps per set. Your rest periods will also be longer as you want the muscle to fully recover and by allowing more time you decrease the chances of adding muscular bulk.You may choose from the same list of exercises as above but may also want to include squat jumps, jumping lunges and sprinting exercises in your plan. These exercises will help target your fast twitch muscle fibers and get your motor units firing at a faster rate, thus helping you to generate more force per unit of time (thus greater power).Since this is very intense training, it should once again only be performed once or maybe twice a week, making sure that you take some good quality rest days in between your workouts.
Training For Lean Legs
Finally, some people out there, most commonly women, will wish to tone down their legs and keep them a little thinner and leaner while still showing some muscle development.To accommodate this goal you would want to perform a greater number of reps with a lighter weight, taking the shortest rest breaks that you can handle. This workout would most likely closely resemble that of a circuit training one.You may wish to perform an exercise for your quads and then immediately move into one for your hamstrings and finish off with something for your calves and then repeat the cycle once again. By continually moving you will also be providing your body with an aerobic workout and will burn more calories during your training, thus helping to keep you lean.You will want to work in the rep range of 15-20 reps and perform 3-5 sets per exercise. You can choose more exercises if you wish depending on how much other training you are currently doing and whether or not you are also performing additional cardio exercise.Since you will be using a lighter weight and thus not stressing your muscles to complete failure, you will be able to include leg training 2-4 times a week, provided you are still taking at least one day off in between workouts. In addition to this training, performing cardio training such as running, uphill walking, or using an elliptical machine will help keep your legs trim and tight.These types of cardio exercises do not provide a great deal of resistance (as much as biking would for example) and will thus help to lean your legs out without adding muscular bulk. You might try including a couple of days of interval training as well as this will help speed up your metabolism and allow you to burn more calories once you have finished your workout (a process known as EPOC - Excess Post-Exercise Oxygen Consumption).
Conclusion
Whatever your goals are for your legs, a proper training program can help you accomplish them. Although similar exercises can be used for all types of objectives, it is the amount of reps per set, number of sets and exercises and amount of rest between sets you take that determines how your legs will look.
Saturday, March 12, 2011
Vegetables
"You're not getting any dessert until you eat all your vegetables." I'm sure most of us have heard that from our mom. Some people probably did not like the fact that they had to eat their vegetables, so they hid their vegetables in a napkin. Others choked them down. So was your mom just being mean, or was she looking out for your well being? Well mom was looking out for your well being. How you say. Fruits and vegetables are beneficial to your health and should be included in every person's diet. In this article, I'll explain why.
Phytochemicals
Phytochemicals are chemicals produced by plants. They are substances that limit the growth of cancer cells. It is believed that the phytochemicals found in strawberries, blueberries, and spinach have the power to increase "cell membrane fluidity". This would also nutrients to easily pass through the cells. Phytochemicals can aid in the prevention and treatment of diabetes, cardiovascular disease, high blood pressure and cancer . Different fruits and vegetables are believed to fight off different types of cancer.
Types of Phytochemicals
• Polyphenols and Flavonoids- Help suppress tumor growth and prevent blood clots. They are also antioxidants. They are found in broccoli, apples, cherries, celery, onions, eggplant, tomatoes, and parsley.
• Isothiocyanates- Fights against breast cancer and prostate cancer. It is found in broccoli, cabbage, cauliflower, turnips, brussels sprouts, and rutabagas.
• Phytoestrogens- Improve cholesterol, fight against breast cancer, and prevent bone loss. They are found in soy products, flax seed, whole grains, and types of berries.
• Organosulfurs- Enhance the immune system. They are found in onions, leeks, garlic, and chives.
• Saponins- Enhance the immune system and accelerate wound healing. They are found in soy beans, ginseng, and whole grains.
• Capsaicin- Destroys cancer causing substances. It is found in red peppers.
• Sterols- Lowers cholesterol. It is found in vegetable oil.
Antioxidants
Antioxidants are molecules that neutralize free radicals. Free radicals are molecules that are missing an electron. This gives them a strong electronegativity or want to fill their electron shell. To complete their shell and become positive, free radicals will take an electron from another molecule or give an electron to another molecule. The molecule that gained or loss an electron is now a free radical. This is called oxidation. The new free radical now looks to make itself positive. It finds another molecule and completes oxidation. This sets off a chain reaction which can harm many molecules. Antioxidants stop this chain reaction from taking place. Some antioxidants give the free radicals an electron. Others destroy the free radical . Free radicals can cause a variety of negative effects, so it is important to get rid of them. Fruits and vegetables are known for their antioxidants.
Vitamins
Fruits and Vegetables are loaded with vitamins!
Here are some examples of common fruits vitamin contents.
Fruit (100 grams) A IU C mg B1 mg B2 mg B6 mg E IU
Apple 2 15 0.02 0.01 0.05 O.5
Banana 3 10 0.04 0.03 0.36 0.3
Grapefruit 0 40 0.07 0.02 0.03 0.5
Kiwi 5 70 0.01 0.02 0.12 1.9
Orange 2 49 0.07 0.03 0.06 0.1
Pear 15 7 0.01 0.02 0.02 0
Peach 0 4 0.01 0.01 0.02 0.1
Strawberry 10 60 0.02 0.03 0.06 0.4
Tomato 140 15 0.05 0.02 0.08 0.7
Fiber
Fiber is an indigestible complex carbohydrate. It cannot be absorbed by the body, and therefore has no calories. Fiber is known to clean out the digestive system. It makes waste pass through the colon quickly, which is why it helps constipation. It also has cancer fighting properties. It is recommended that adults get 20-35 grams of fiber every day .
Here is the amount of fiber in popular fruits and vegetables:
Fruit or Vegetable Amount of Fiber
• Apple 5 (per medium apple)
• Banana 4 (per medium banana)
• Broccoli 5 (per medium stalk)
• Carrot 2 (per medium carrot)
• Corn 3 (per medium ear)
• Grapefruit 12 (per medium grapefruit)
• Orange 3 (per medium orange)
• Peach 2 (per medium peach)
• Pear 3 (per medium pear)
• Potato 3 (per medium potato)
• Tomato 2 (per medium tomato)
Conclusion
Fruits and vegetables should be a part of everyone's daily diet. If you do not like eating fruits and vegetables, found some that you do like. Besides being extremely healthy, some fruits and vegetables are easy to carry around. This means you can take one with you when you go out. Oranges and bananas work great for this. Throw one in your car, then when you want to eat it, just peel it. So the next time your mom makes vegetables, eat them. And if you see your mom has not finished all of her vegetables, explain to her why she needs to eat them.
Phytochemicals
Phytochemicals are chemicals produced by plants. They are substances that limit the growth of cancer cells. It is believed that the phytochemicals found in strawberries, blueberries, and spinach have the power to increase "cell membrane fluidity". This would also nutrients to easily pass through the cells. Phytochemicals can aid in the prevention and treatment of diabetes, cardiovascular disease, high blood pressure and cancer . Different fruits and vegetables are believed to fight off different types of cancer.
Types of Phytochemicals
• Polyphenols and Flavonoids- Help suppress tumor growth and prevent blood clots. They are also antioxidants. They are found in broccoli, apples, cherries, celery, onions, eggplant, tomatoes, and parsley.
• Isothiocyanates- Fights against breast cancer and prostate cancer. It is found in broccoli, cabbage, cauliflower, turnips, brussels sprouts, and rutabagas.
• Phytoestrogens- Improve cholesterol, fight against breast cancer, and prevent bone loss. They are found in soy products, flax seed, whole grains, and types of berries.
• Organosulfurs- Enhance the immune system. They are found in onions, leeks, garlic, and chives.
• Saponins- Enhance the immune system and accelerate wound healing. They are found in soy beans, ginseng, and whole grains.
• Capsaicin- Destroys cancer causing substances. It is found in red peppers.
• Sterols- Lowers cholesterol. It is found in vegetable oil.
Antioxidants
Antioxidants are molecules that neutralize free radicals. Free radicals are molecules that are missing an electron. This gives them a strong electronegativity or want to fill their electron shell. To complete their shell and become positive, free radicals will take an electron from another molecule or give an electron to another molecule. The molecule that gained or loss an electron is now a free radical. This is called oxidation. The new free radical now looks to make itself positive. It finds another molecule and completes oxidation. This sets off a chain reaction which can harm many molecules. Antioxidants stop this chain reaction from taking place. Some antioxidants give the free radicals an electron. Others destroy the free radical . Free radicals can cause a variety of negative effects, so it is important to get rid of them. Fruits and vegetables are known for their antioxidants.
Vitamins
Fruits and Vegetables are loaded with vitamins!
Here are some examples of common fruits vitamin contents.
Fruit (100 grams) A IU C mg B1 mg B2 mg B6 mg E IU
Apple 2 15 0.02 0.01 0.05 O.5
Banana 3 10 0.04 0.03 0.36 0.3
Grapefruit 0 40 0.07 0.02 0.03 0.5
Kiwi 5 70 0.01 0.02 0.12 1.9
Orange 2 49 0.07 0.03 0.06 0.1
Pear 15 7 0.01 0.02 0.02 0
Peach 0 4 0.01 0.01 0.02 0.1
Strawberry 10 60 0.02 0.03 0.06 0.4
Tomato 140 15 0.05 0.02 0.08 0.7
Fiber
Fiber is an indigestible complex carbohydrate. It cannot be absorbed by the body, and therefore has no calories. Fiber is known to clean out the digestive system. It makes waste pass through the colon quickly, which is why it helps constipation. It also has cancer fighting properties. It is recommended that adults get 20-35 grams of fiber every day .
Here is the amount of fiber in popular fruits and vegetables:
Fruit or Vegetable Amount of Fiber
• Apple 5 (per medium apple)
• Banana 4 (per medium banana)
• Broccoli 5 (per medium stalk)
• Carrot 2 (per medium carrot)
• Corn 3 (per medium ear)
• Grapefruit 12 (per medium grapefruit)
• Orange 3 (per medium orange)
• Peach 2 (per medium peach)
• Pear 3 (per medium pear)
• Potato 3 (per medium potato)
• Tomato 2 (per medium tomato)
Conclusion
Fruits and vegetables should be a part of everyone's daily diet. If you do not like eating fruits and vegetables, found some that you do like. Besides being extremely healthy, some fruits and vegetables are easy to carry around. This means you can take one with you when you go out. Oranges and bananas work great for this. Throw one in your car, then when you want to eat it, just peel it. So the next time your mom makes vegetables, eat them. And if you see your mom has not finished all of her vegetables, explain to her why she needs to eat them.
Saturday, February 12, 2011
Yohimbe
1. What is it and where does it come from?
Yohimbe has been one of the most popular supplements for men and women for years. When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Yohimbe comes from the bark of a tree that grows primarily in West Africa. Yohimbine, an alkaloid, is the primary active ingredient of yohimbe.
Similar alkaloids also play a role.
2. What does it do and what scientific studies give evidence to support this?
What an awesome supplement! New research shows it could be an herb with very effective antioxidant potential. Research shows it is a vasodilator, which means that it increases blood flow to the extremities and appendages.
3. Who needs it and are there any symptoms of deficiency?
Body builders or athletes who want that washboard stomach should look into using Yohimbe. It's not an essential nutrient; therefore, one cannot be "deficient."
4. How much should be taken? Are there any side effects?
Any of the supplements below have a good amount of Yohimbe that will help you acheive the best results. Tyramine is a substance contained in foods such as cheese, liver, and red wine. These foods should not be consumed while taking yohimbe. Also, antidepressants such as Prozac should not be taken in combination with yohimbe only under the close supervision of a physician.
Yohimbe has been one of the most popular supplements for men and women for years. When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Yohimbe comes from the bark of a tree that grows primarily in West Africa. Yohimbine, an alkaloid, is the primary active ingredient of yohimbe.
Similar alkaloids also play a role.
2. What does it do and what scientific studies give evidence to support this?
What an awesome supplement! New research shows it could be an herb with very effective antioxidant potential. Research shows it is a vasodilator, which means that it increases blood flow to the extremities and appendages.
3. Who needs it and are there any symptoms of deficiency?
Body builders or athletes who want that washboard stomach should look into using Yohimbe. It's not an essential nutrient; therefore, one cannot be "deficient."
4. How much should be taken? Are there any side effects?
Any of the supplements below have a good amount of Yohimbe that will help you acheive the best results. Tyramine is a substance contained in foods such as cheese, liver, and red wine. These foods should not be consumed while taking yohimbe. Also, antidepressants such as Prozac should not be taken in combination with yohimbe only under the close supervision of a physician.
Tuesday, February 8, 2011
Breakfast
"Power Breakfast" is usually something you hear wannabe executives at large corporations talk about. This is a breakfast intended to make them corporate tigers and able to work long and hard every day, showing just how ambitious and serious about their careers they are. Power Breakfast to a bodybuilder is different, but has the same basic principle: High-octane fuel for a demanding day. If you've ever tried having a typical "diet" breakfast of an orange and a small yogurt (like touted in a great many tabloids), know that you'll most likely croak after 5 minutes in the gym.
The Exceptions
There are exceptions to this rule, but most of us need a solid boost of energy to get up to speed in the morning. What's more, we need to get the nutrients required for optimal growth and recuperation in place. Keep in mind that when you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a catabolic state. As we know by now, the best way to get out of that miserable situation is to eat - but we have to figure out the best way to go about it, and what works best for you individually. After all, when you're getting glasses, you make sure to get a pair that is individually perfect for you, rather than pick any prescription at random and run with it.
The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, when you're bulking up and tries to add some muscle to those arms of yours, breakfast is key.
As usual, you have to get certain balance of calorie intake throughout the day (don't forget: smaller snacks 3 hours apart are better than a few big meals), but I say the BIGGEST chunk of calories ingested in the day should be the breakfast, with the SMALLEST being the last two snacks at the end of the day. In other words, exactly the opposite of the established norm of our culture.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? If you intend to take a trip with the blood sugar roller coaster - sure! Hyper like a raccoon on ecstasy by the time you get to work or school, and down in the land of blood sugar blues an hour before lunch. If you prefer a smooth ride, the key word is balance. Protein, carbs, fat (!) and fiber, and plenty of fluid to keep yourself well hydrated.
The fluid also helps digestion. The reason for the fat is that some vitamins are fat soluble (requires fat to get absorbed properly), and that you NEED a certain amount of healthy fat to stay healthy. That means fish oil, flax seed oil, or olive oil or similar, NOT fried bacon.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.
Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast.
The Exceptions
There are exceptions to this rule, but most of us need a solid boost of energy to get up to speed in the morning. What's more, we need to get the nutrients required for optimal growth and recuperation in place. Keep in mind that when you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a catabolic state. As we know by now, the best way to get out of that miserable situation is to eat - but we have to figure out the best way to go about it, and what works best for you individually. After all, when you're getting glasses, you make sure to get a pair that is individually perfect for you, rather than pick any prescription at random and run with it.
The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, when you're bulking up and tries to add some muscle to those arms of yours, breakfast is key.
As usual, you have to get certain balance of calorie intake throughout the day (don't forget: smaller snacks 3 hours apart are better than a few big meals), but I say the BIGGEST chunk of calories ingested in the day should be the breakfast, with the SMALLEST being the last two snacks at the end of the day. In other words, exactly the opposite of the established norm of our culture.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? If you intend to take a trip with the blood sugar roller coaster - sure! Hyper like a raccoon on ecstasy by the time you get to work or school, and down in the land of blood sugar blues an hour before lunch. If you prefer a smooth ride, the key word is balance. Protein, carbs, fat (!) and fiber, and plenty of fluid to keep yourself well hydrated.
The fluid also helps digestion. The reason for the fat is that some vitamins are fat soluble (requires fat to get absorbed properly), and that you NEED a certain amount of healthy fat to stay healthy. That means fish oil, flax seed oil, or olive oil or similar, NOT fried bacon.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.
Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast.
Saturday, January 22, 2011
L-Carnitine
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
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 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.
Saturday, December 25, 2010
Boron!
1. What is it and where does it come from?
Boron is required by your body in trace amounts for proper metabolism of calcium, magnesium, and phosphorus. Boron helps brain function, healthy bones, and can increase alertness.
Boron supplements are especially good for older people. Boron is known to help support proper bone growth. Boron is also useful for people who want to build muscle.
2. What does it do and what scientific studies give evidence to support this?
As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.
It's found in raisins, prunes, and nuts are generally excellent sources of boron. Fruit (other than citrus), vegetables, and legumes also typically contain significant amounts. Actual amounts vary widely, depending upon boron levels in soil where the food is grown.
3. Who needs it and what are some symptoms of deficiency?
Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms. Although chronic exposures can cause related problems, the small (usually 1-3 mg per day) amounts found in supplements have not been linked with toxicity in most reports. Nonetheless, in one double-blind trial using 2.5 mg of boron per day for two months, hot flashes and night sweats worsened in 21 of 43 women, though the same symptoms improved in 10 others. Women who have hot flashes or night sweats have been diagnosed as menopausal symptoms and who supplement with boron should consider discontinuing use of boron-containing supplements to see if the severity of their symptoms is reduced.
One study found that 3 mg per day resulted in increased estrogen and testosterone levels. Increased estrogen has also been reported in several women taking 2.5 mg per day. The increase in estrogen is of concern because it could theoretically increase the risk of several cancers. Although no increased risk of cancer has been reported in areas of the world where boron intake is high, some doctors recommend that supplemental boron intake be limited to a maximum of 1 mg per day.
The relationship between boron and other minerals is complex and remains poorly understood. Boron may conserve the body's use of calcium, magnesium, and vitamin D. In one study, the ability of boron to reduce urinary loss of calcium disappeared when subjects were also given magnesium. Therefore, boron may provide no special benefit in maintaining healthy bone mass in the presence of adequate amounts of dietary magnesium.
4. How much should be taken? Are there any side effects??
A leading boron expert has suggested 1-3 mg per day of boron is a reasonable amount to consume. People who eat adequate amounts of produce, nuts, and legumes are likely already eating two to six times this amount. Therefore, whether the average person would benefit by supplementing with this mineral remains unclear.
As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.
Boron is required by your body in trace amounts for proper metabolism of calcium, magnesium, and phosphorus. Boron helps brain function, healthy bones, and can increase alertness.
Boron supplements are especially good for older people. Boron is known to help support proper bone growth. Boron is also useful for people who want to build muscle.
2. What does it do and what scientific studies give evidence to support this?
As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.
It's found in raisins, prunes, and nuts are generally excellent sources of boron. Fruit (other than citrus), vegetables, and legumes also typically contain significant amounts. Actual amounts vary widely, depending upon boron levels in soil where the food is grown.
3. Who needs it and what are some symptoms of deficiency?
Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms. Although chronic exposures can cause related problems, the small (usually 1-3 mg per day) amounts found in supplements have not been linked with toxicity in most reports. Nonetheless, in one double-blind trial using 2.5 mg of boron per day for two months, hot flashes and night sweats worsened in 21 of 43 women, though the same symptoms improved in 10 others. Women who have hot flashes or night sweats have been diagnosed as menopausal symptoms and who supplement with boron should consider discontinuing use of boron-containing supplements to see if the severity of their symptoms is reduced.
One study found that 3 mg per day resulted in increased estrogen and testosterone levels. Increased estrogen has also been reported in several women taking 2.5 mg per day. The increase in estrogen is of concern because it could theoretically increase the risk of several cancers. Although no increased risk of cancer has been reported in areas of the world where boron intake is high, some doctors recommend that supplemental boron intake be limited to a maximum of 1 mg per day.
The relationship between boron and other minerals is complex and remains poorly understood. Boron may conserve the body's use of calcium, magnesium, and vitamin D. In one study, the ability of boron to reduce urinary loss of calcium disappeared when subjects were also given magnesium. Therefore, boron may provide no special benefit in maintaining healthy bone mass in the presence of adequate amounts of dietary magnesium.
4. How much should be taken? Are there any side effects??
A leading boron expert has suggested 1-3 mg per day of boron is a reasonable amount to consume. People who eat adequate amounts of produce, nuts, and legumes are likely already eating two to six times this amount. Therefore, whether the average person would benefit by supplementing with this mineral remains unclear.
As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.
Friday, November 19, 2010
Anabolic Erobics
Every year, there are new techniques in training, diet and supplementation that allow us to take our physiques to the next level. I think many of the "Old School" laws have hung around much longer than they should have. We have to learn to accept that there won't always be one best way to do something. You don't eat your eggs raw anymore, do you? We now have whey protein and there's really no need to do it anymore.
Cardio: Yea or Nay
Well there's one more thing that should go. And that's the law that says cardio will kill your gains in muscle. Cardio should be a part of every program whether your goal is maximum muscle or serious fat loss. In fact cardio, if implemented intelligently, can even augment your effort in the weight room! That's right, you don't need to be come a slob to put on muscle. You can stay lean and even lose that spare tire in the process.Is it really possible to build muscle with out 6,000 calories a day?? You bet your sweet ass it is! And even more interesting, it happens in young, healthy people who have been training for years. Its really a matter of how you go about it and how you manipulate your diet to maximize you bodies internal workings. This first article is going to focus on just how cardio can help grow muscle.First we need to realize that simply increasing caloric intake does not lead to muscle mass. We can all agree that the types of calories (ie. Protein, carbs, fat) play a much bigger roll. Its also been widely accepted that keeping glycogen stores high is a determining factor in the rate of growth. This is why many bodybuilders find it necessary to consumer more carbohydrates than some endurance athletes.This is where cardio, and more specifically intense cardio comes into play. A protein molecule called, GLUT4, transports glucose. It basically sits on the surface of cells. The more you have the more glucose can be carried into muscle cells. High intensity aerobic work greatly increases the amount of the transporters. Intense aerobics also creates the same catabolic state and 3 hour nutritional window of opportunity as does weight training. This is the first down fall of many bodybuilders.How many of you out there actually supplement a cardio session exactly the same as weight training?? That's what I thought. And this response stays elevated above normal resting conditions for literally days.
Insulin
However, you can't get any glucose into a muscle cell with out the presence of insulin, the king of anabolic hormones. If you don't control your insulin all day, every day, you are basically shooting a hole in the boat you're sitting in . Both aerobic and heavy weight training increase insulin sensitivity , so in the long run, less carbs are needed to reach optimal levels of glycogen stores. There is also a strong correlation between the amount of insulin secreted and the rate of protein synthesis . And, surprise, surprise, insulin responses are much higher to the initial dose of carbs after intense exercise .
However, the longer you are inactive, those high rates of synthesis drop off quickly with ever hour that passes . So for those of you who lift on a 3-day split, you may be wise to slip a short intense cardio session on those off days. And if you are someone who goes to lift twice a day, it would also be wise to make one of those times a cardio session instead of more weights. By lifting two times a day, you are setting yourself up for disaster. It seems that with every weight training session on a given day, the catabolic hormone response is amplified !But overall cortical (the catabolic hormone) levels stay very low in people who go once a day, every day . In fact, its been shown that people who incorporate 3 days of weight and 3 days of cardio gain more lean mass, and even with a negative nitrogen balance . As much as a 4% increase in dry muscle. Not, fat free mass, not weight, not lean mass, pure stinking muscle. And a loss of 5% body fat ta-boot .Growth hormones and IGF-1
The most promising aspect of cardio work is its effect on the two remaining hormones that are paramount in muscle growth, growth hormone and insulin-like growth factor-I. Now, there has been some debate as to whether or not GH is really anabolic and increases muscle mass. Well let's say for argument's sake that it isn't. But one thing is for sure, its metabolic offspring, IGF-I sure as hell is !We all know that stacking on the heavy weights increases these two hormones rather effectively , but not many think of cardio doing that as well. In fact, cardio is just as effective as the heavy weights . GH whether or not it is actually active in muscle growth is irrelevant when you know that it is the hormone that stimulates the release of IGF-I . And it appears that as the intensity of the cardio increases, so does the amount of GH .And to top it all off, if for some unknown reason you decide to do more than one cardio session a day, the release of GH is magnified with every time . What exactly is "intense" cardio? Well roughly 85-90% or your VO2 max, or heart rate . If you can go for more than 20 continuous minutes, it simply isn't hard enough. The goal of intense cardio is to not so much burn off the 400 calories in the session, but to let your body do that as it tries to "fix" it self after the ass whipping you just dished out.The shorter your sessions, the less chance you run of hitting the catabolic wall . However, the effects of IGF-I on muscle seem to be "local", meaning it has to be produced by, or introduced into the muscle . And because contracting muscle has an insulting-like action (you probably call it the "pump"), all the extra movement from the cardio will be drawing more IGF-I in to cells. So it would be wise to find some type of cardio that uses a lot of different muscle groups.So to bring this to a close, doing cardio during a "bulking" phase to stay lean or lose some extra fat will only magnify your efforts in the gym. Cardio increases your ability to store glycogen with less carbs and calories, it conditions our body to suppers catabolic hormones for longer periods of time and it not only sets the muscle building stage buy producing an abundance of anabolic hormone, but it keeps the process going at a high rate .
Cardio: Yea or Nay
Well there's one more thing that should go. And that's the law that says cardio will kill your gains in muscle. Cardio should be a part of every program whether your goal is maximum muscle or serious fat loss. In fact cardio, if implemented intelligently, can even augment your effort in the weight room! That's right, you don't need to be come a slob to put on muscle. You can stay lean and even lose that spare tire in the process.Is it really possible to build muscle with out 6,000 calories a day?? You bet your sweet ass it is! And even more interesting, it happens in young, healthy people who have been training for years. Its really a matter of how you go about it and how you manipulate your diet to maximize you bodies internal workings. This first article is going to focus on just how cardio can help grow muscle.First we need to realize that simply increasing caloric intake does not lead to muscle mass. We can all agree that the types of calories (ie. Protein, carbs, fat) play a much bigger roll. Its also been widely accepted that keeping glycogen stores high is a determining factor in the rate of growth. This is why many bodybuilders find it necessary to consumer more carbohydrates than some endurance athletes.This is where cardio, and more specifically intense cardio comes into play. A protein molecule called, GLUT4, transports glucose. It basically sits on the surface of cells. The more you have the more glucose can be carried into muscle cells. High intensity aerobic work greatly increases the amount of the transporters. Intense aerobics also creates the same catabolic state and 3 hour nutritional window of opportunity as does weight training. This is the first down fall of many bodybuilders.How many of you out there actually supplement a cardio session exactly the same as weight training?? That's what I thought. And this response stays elevated above normal resting conditions for literally days.
Insulin
However, you can't get any glucose into a muscle cell with out the presence of insulin, the king of anabolic hormones. If you don't control your insulin all day, every day, you are basically shooting a hole in the boat you're sitting in . Both aerobic and heavy weight training increase insulin sensitivity , so in the long run, less carbs are needed to reach optimal levels of glycogen stores. There is also a strong correlation between the amount of insulin secreted and the rate of protein synthesis . And, surprise, surprise, insulin responses are much higher to the initial dose of carbs after intense exercise .
However, the longer you are inactive, those high rates of synthesis drop off quickly with ever hour that passes . So for those of you who lift on a 3-day split, you may be wise to slip a short intense cardio session on those off days. And if you are someone who goes to lift twice a day, it would also be wise to make one of those times a cardio session instead of more weights. By lifting two times a day, you are setting yourself up for disaster. It seems that with every weight training session on a given day, the catabolic hormone response is amplified !But overall cortical (the catabolic hormone) levels stay very low in people who go once a day, every day . In fact, its been shown that people who incorporate 3 days of weight and 3 days of cardio gain more lean mass, and even with a negative nitrogen balance . As much as a 4% increase in dry muscle. Not, fat free mass, not weight, not lean mass, pure stinking muscle. And a loss of 5% body fat ta-boot .Growth hormones and IGF-1
The most promising aspect of cardio work is its effect on the two remaining hormones that are paramount in muscle growth, growth hormone and insulin-like growth factor-I. Now, there has been some debate as to whether or not GH is really anabolic and increases muscle mass. Well let's say for argument's sake that it isn't. But one thing is for sure, its metabolic offspring, IGF-I sure as hell is !We all know that stacking on the heavy weights increases these two hormones rather effectively , but not many think of cardio doing that as well. In fact, cardio is just as effective as the heavy weights . GH whether or not it is actually active in muscle growth is irrelevant when you know that it is the hormone that stimulates the release of IGF-I . And it appears that as the intensity of the cardio increases, so does the amount of GH .And to top it all off, if for some unknown reason you decide to do more than one cardio session a day, the release of GH is magnified with every time . What exactly is "intense" cardio? Well roughly 85-90% or your VO2 max, or heart rate . If you can go for more than 20 continuous minutes, it simply isn't hard enough. The goal of intense cardio is to not so much burn off the 400 calories in the session, but to let your body do that as it tries to "fix" it self after the ass whipping you just dished out.The shorter your sessions, the less chance you run of hitting the catabolic wall . However, the effects of IGF-I on muscle seem to be "local", meaning it has to be produced by, or introduced into the muscle . And because contracting muscle has an insulting-like action (you probably call it the "pump"), all the extra movement from the cardio will be drawing more IGF-I in to cells. So it would be wise to find some type of cardio that uses a lot of different muscle groups.So to bring this to a close, doing cardio during a "bulking" phase to stay lean or lose some extra fat will only magnify your efforts in the gym. Cardio increases your ability to store glycogen with less carbs and calories, it conditions our body to suppers catabolic hormones for longer periods of time and it not only sets the muscle building stage buy producing an abundance of anabolic hormone, but it keeps the process going at a high rate .
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