More Creatine

Creatine is perhaps the most researched supplement on the planet. Yet new data on the benefits of supplementing with this incredible substance is still mounting. Canadian researchers compared the changes in insulin-like growth factor-1 (IGF-1) amounts in 2 groups of subjects. All the subjects performed at least 30 minutes of structured physical activity 3 -5 X?s per week for eight weeks. The subjects were randomly assigned to one of two groups: One supplementing with creatine, the other, an isocaloric placeo. Muscle biopsies were taken before and after the training period and analyzed for IGF-1 content. The creatine group had a 24% higher level of IGF-1. The creatine group also had a 23% higher increase in type II muscle fibers. These findings were independent of dietary guidelines. (Int J Sport Nutr Exerc Metab, 2008; 18(4))

What does this mean for the average Joe? It means if you supplement with creatine, you?ll not only get the well known ?volumizing? effect, but added lean mass.

  

Did you know…

Supermans

Supermans


Did you know that if you’re a man, Wisconsin is the place to be? If you are like most Americans, you?re diet is deficient in Omega-3 fatty acids. Did you know more than 200 studies have demonstrated the problems associated with Omega-3 deficiencies? Did you know a new sweetener is hitting the market that?s 1000 times sweeter than cane sugar? Learn about the these topics and more HERE.

there is more and more evidence showing that if a healthy individual wants a strong core, instability exercises dont cut it. Core stabilizer training has become extremely popular in the past few years. I am starting to see a trend toward the core being the core of training programs. This shouldn’t be the case, and there is a tremendous amount of data showing the benefits of basic weight training exercise. In this newly published study, researchers used 16 physically active subjects. The purpose was to compare the activation of various trunk muscles with selected weight training exercises (squat and deadlift) and Swiss ball unstable callisthenic-type movements (superman’s and side bridging). The researchers concluded it is unnecessary to incorporate unstable callisthenic-type exercise if one is performing exercises like the squat and deadlift. Basic heavy exercise is the key to a strong healthy core. Journal of Strength and Conditioning Research, 2007, 21(4), 1108-1112.

  

High intensity or high volume?

The question, “What’s best workout for building strength and muscle?” has been the subject of heated debates for years.? My answer is always the same.? There is no one workout that is the best.? There is no one workout that works for all.? However, there are training principles that do apply to everybody.

Anatomically and physiologically we are identical.? A bicep is a bicep and has the exact same function from person to person.? An aorta is an aorta.? Our anatomical structures may have different shapes and sizes, but they all function the same.? This holds true for all tissues in our bodies from blood to hormones.? If this weren’t true medicine could not exist.? How could an anesthesiologist do his job if everybody were different?

Therefore, in order to get bigger, stronger muscles the same stimulus is needed.? That stimulus is short, intense training sessions.? Why short?? Because we have known for centuries the body can either train long or train hard.? A perfect example is to compare distance runners to sprinters.? Because of the types of training, one is emaciated looking and one is muscular.? Remember you can not sprint a mile.? Is it difficult to run a mile, yes?? But it is essentially impossible to run a mile with 100% intensity.

The other factor one needs to take into consideration for building bigger, stronger muscles is recovery.? How much or how often can you train?? Or better yet, how much “should” you train?? Here is where the differences in genetics lie.? Our muscles need the exact same stimulus in order to cause a chain of events that forces them to adapt by making bigger stronger muscles.? However, the rate at which we are able to recover from these intense bouts is as different as the shapes and sizes of our bodies.

So what are you to do?? If you’re training using the typical muscle building routine, which is 3 or more working sets per exercise and 4 or more sessions a week, and not getting anywhere, change it.? First, reduce your sets per exercise by half and only train each body part once a week.? If you still don’t make gains or you plateau after a short while, reduce your sets again.? Remember, if you’re training with 100% intensity and you’re not making gains, you’re not recovering.

More is only better when it comes to sex and money.????????

  

Time equals muscle

A highly overlooked, but very useful tool for progressive resistance training is – Tempo. I will even go one step further and call tempo an essential tool for attaining optimum results from weight training. Yes, it’s true one can attain results performing reps just like every other hack in the gym, but I’m talking about optimum results.

If you’re going to spend the time in the gym, why not get the most out of it. The biggest reason most people who weight train don’t use tools like tempo is shear laziness. Performing a set to momentary failure, to the point where you can’t possibly get another rep is grueling. Few people have what it takes to train correctly, achieving 100% intensity. Hence, the legions of frustrated people in gyms across the US. Like any endeavor, doing your best takes hard work, focus and dedication.

So what is tempo? Tempo goes hand in hand with “time under tension” or TUT. TUT is simply the amount of time a muscle in under tension. To develop the optimum amount of muscle in the shortest amount of time, a set should last between 20 and 60 seconds.

Tempo is the speed of your reps. It is expressed and recorded by three or four digit numbers representing the seconds required to complete a rep. Example: 402 (four, zero, two) or 50X0 (five, zero, explosive, zero). Using the bench press, the first digit is the speed in which the weight is lowered (negative). The second digit is the amount of time one pauses once they’ve reached their chest. The third digit is the amount of time one takes to raise the weight (positive). The forth digit, if used, is the amount of time one takes before lowering the weight again. If an “X” is used, it means explosive, or as fast as possible.

Designing Your Workouts

Is it really necessary to count each rep in order to build strength and muscle? No. Is it necessary to lift under control and to vary your speeds to get the best most rapid gains per your genetics? Yes. When you perform an exercise under control, the muscles are truly doing the work. ?Slower?, not ?slow? speeds make the muscles work harder by eliminating momentum and bouncing. There?s nothing impressive about performing a bench press by allowing the weight to drop, bounce off your chest and then barely being able to complete the lift.

If tempo is used properly, the target muscle group is truly performing the exercise. Tempo forces one to lift in a very controlled manner, but like any training tool it should be used as an adjunct to your weight training program.

  

The Good Morning

Bending over to pick something up can be a very dangerous move if done with a rounded back. Most people in their lifetime will have an injury to the lower back. One way to help prevent such injuries is to do the good morning.

Performing the good morning is an excellent choice for strengthening and building the posterior chain, which includes the lower back, glutes and hamstrings. The glutes (butt) and the hamstrings are responsible for hip extension while the muscles of the lower back (erector spinea) are contracted statically.

Because of the large degree of hip flexion, the gluteus maximus and the hamstrings are utilized throughout the movement. The glutes work in unison with the hamstring to extend the hips in the concentric (raising) part of the movement. The hamstrings, located on the back of the upper thigh, become more involved as you begin to decrease the degree of hip flexion while raising the weight. The erector spinea, which run the length of your spine on both sides, are statically contracted throughout most of the movement, keeping the normal curvature of the spine. A static contraction of the rhomboids and the trapezius muscles help maintain the shoulders.

Extension of the body occurs when the upper body, torso and pelvis rotate up and back. The biggest mistake I see with this movement is allowing the back to ?round? and magnifying the kyphotic (upper back) curvature while de-emphasizing the lordotic (lower back) curvature. I need to add that a slight curve of the upper back will present no danger and will happen to most while using heavy weight, but if you look like a big question mark (?) while performing the exercise, that?s a different story.

The good morning

  

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