Author: Mike Furci (Page 28 of 65)

      Partial reps vs full range of motion

      January 2, 2010 /

      I am not a huge fan of using partial reps, but will use them sparingly with experienced lifters to “through a wrench into their workout”. When I prescribe them they are performed after the client has already reached momentary concentric failure during a set. But, because partial reps place such high demands on the recovery ability of the muscles being worked, I caution against using them more than once every 4 workouts per body part. In reference to this belief, I received an email from an intermediate lifter claiming a study (J Strength Cond Res, 2004, 18(3), 518-521) proved partial reps should be incorporated in his workout instead of full range reps.?

      I did a little research, as always, and found the study the gentleman was referencing. This study was conducted over a 10-week period using the bench press as the criterion measurement. Subjects were divided into three groups. Group one trained with full range of motion sets. Group two trained with partial range of motion sets. A partial range of motion was defined as two to five inches from full extension of the elbows. Group three trained with a combination of both partial and full range reps. All groups were pre and post-tested with a full range of motion one rep maximum. No differences were found between the groups. So should we or shouldn’t we use partial reps?

      There are several problems I find with this study that are common to many studies trying to illuminate the most efficacious training principles. First, and perhaps most important, inexperienced, recreational subjects were used. Inexperienced subjects can achieve gains in the first few months on just about any program. Second, the length of time the study was conducted was entirely too short. six, eight or, like this study, 10 weeks is just not enough time to show the efficacy of a particular training protocol. And third, the intensity of the exercises or perceived exertion is not mentioned or monitored. Are the subjects going to failure on their sets? Are some subjects pushing themselves harder than others? Are the subjects training in the same manner on exercises other than the bench press? This study like most training studies shows nothing.

      Bodybuilding, Exercise, General training, Power lifting, Weight training, Xternal Fitness, Xternal Furci

      Soy lecithin, hormone replacement, high fat diets and HFCS

      January 1, 2010 /

      Mike weighs in on the pros and cons of hormone replacement therapy, soy lecithin, creatine and HFCS. He also reminds us that while there is a lot of good information on the internet, it’s important to research and consult with experts before using a product. Just because a product is legal doesn’t mean it’s safe or that it works.

      Here’s a sample from the article:

      Q: Hi Mike,

      I was doing some research on HGH in my downtime, and the use of it to treat chronic conditions and developmental issues. Now, I came across this website http://www.rajeun.net/ as a result of my surfing. I had a look at the eight-point anti-aging program this guy has sorted out for himself and thought to myself, ?Gee Justin, be pretty cool if that worked, right??

      Now some of it sounds like the usual bunkum; EDTA chelation seems to fit into that category for example.

      But — and it’s a big but — in your opinion, if this guy keeps at what he’s been doing, does he have a routine that might give him an advantage over the rest of us when it comes to staying healthier for that bit longer? And following up, if you yourself wanted to go about living for a very long time, would you go down the same path this dude is going down?

      In closing, respect for all for your time and encouragement Mike, a whole heap of people appreciate your attitude and your efforts in keeping guys fitter, healthier and happier.

      Best regards.

      A: Justin,

      When it comes to living longer, does it give him an advantage over us? I don’t think there is enough evidence to answer that question. One thing is for sure, your quality of life definitely improves. Men who properly use hormone replacement therapy show an elevated sense of well-being and mood. If it didn’t work, it wouldn?t be such a huge business. There are anti-aging clinics popping up all over the world.

      There are parts of his program however, that are a little suspect. Two that jump out at me are EDTA chelation for getting rid of metals in the body, and taking Vermoc to get rid of parasites. My advice to Ellis is to get the hell out of that God-forsaken toilet of a country.

      Another part of his program that I take exception to is his endorsement of using Erythropoietin or EPO. EPO is a drug used in the clinical setting to increase hematocrit (red blood cell) levels. EPO is a natural substance produced by the kidneys that stimulates bone marrow to manufacture red blood cells. This drug, if used improperly, can result in death — as seen with Olympic athletes trying to gain an edge in endurance events.

      Low hematocrit levels can be caused by many different conditions including blood loss, chemotherapy, HIV or nutritional deficiencies. Obviously, if the cause is nutritional, you’d want to use supplements, not a drug. Just because your hematocrit is low normal, it is no reason to jump on EPO. What Mr. Mexico doesn’t understand is that the drugs he is on, especially testosterone, increases your hematocrit levels. I believe Ellis’ site is a little on the irresponsible side.

      Mike

      Anti-Aging, Creatine, Foods products, Hormone replacement, Men's Health and Wellness, Nutrition, Supplements, Testosterone boosters, Xternal Fitness, Xternal Furci

      HFCS is nothing like the sugar in fruit

      December 31, 2009 /

      HFCS has been marketed as a “natural sugar” being just like the sugar found in fruit. Well nothing could be further from the truth. Not only is it molecularly unlike leveulose, fruit sugar, it is also metabolized and absorbed differently. HFCS is very cheap and has made its way into literally tens of thousands of products from bread to beer. And unfortunately it’s even used in health foods from protein bars to powders. Read about why this heavily marketed product should be avoided completely here.

      Anti-Aging, Diets, Food preparation, Foods products, Men's Health and Wellness, Nutrition

      Perfect Pecs

      December 30, 2009 /

      Like a great set of developed arms, a well developed chest always gets attention.? Chest and arms are the most frequently worked body parts in any gym across the country.? You never hear of anyone skipping a chest workout to do legs, but frequently hear people skipping their leg workout.? Most of this is due to shear laziness, but some is because chest is much more fun to work.

      In their quest for an “Arnold like” chest many people look for that one exercise or that one workout that, like magic, will give them the chest they want.? Unfortunately, genetics, as with all body parts, determines the size and shape of ones chest.? This doesn’t mean, however, that one can’t improve upon what they have.

      Do not get caught up in the game of trying to make your muscles look a certain way.? You will consistently be disappointed.? Instead concentrate on making the best of what you’ve got.? You can do this by hitting the chest from a variety of angles.? It is also imperative you “feel” the muscle being worked.? Concentrating on feeling your chest work is as important as performing the exercises. And last, using TEMPO to increase muscle tension is essential and will help to improve your concentration level.?

      Learn more about these and other guidelines to build Perfect Pecs.

      Bodybuilding, Chest, General training, Specific workouts, Weight training, Workout programs

      Set your thermostat for better sleep

      December 22, 2009 /

      Sleep deprivation can lead to serious health risks both mentally and physically. Not getting enough sleep can lead to depression, irritability, mood swings, cardiovascular disease, slower reaction times, impaired concentration, impaired decision making, decreased test scores, impaired immune system, and more.

      Sleep deprivation affects millions of Americans and as with most things, our ability to get quality sleep decreases as we age. In the following article from the New York Times avoiding caffeine, drinking milk before bed time, and other lifestyle changes are not the only ways to increase ones quality of sleep.

      Studies have found that in general, the optimal temperature for sleep is quite cool, around 60 to 68 degrees Fahrenheit. For some, temperatures that fall too far below or above this range can lead to restlessness.

      Temperatures in this range, it seems, help facilitate the decrease in core body temperature that in turn initiates sleepiness. A growing number of studies are finding that temperature regulation plays a role in many cases of chronic insomnia. Researchers have shown, for example, that insomniacs tend to have a warmer core body temperature than normal sleepers just before bed, which leads to heightened arousal and a struggle to fall asleep as the body tries to reset its internal thermostat.

      For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat. Studies show that for troubled sleepers, a cool room and a hot-water bottle placed at the feet, which rapidly dilates blood vessels, can push the internal thermostat to a better setting.

      Anti-Aging, Medical Issues for Men, Men's Health and Wellness, Xternal Fitness, Xternal Furci

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