TruePeptide American made Bodybuilding Peptides product sales
.......
Cardio Timing - Burning Fat Faster
Cardio Timing - Burning Fat Faster
When is the best time of day to do your aerobic exercise? The answer is any time!The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you're not a "morning person."
Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day:
Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.
Burning more fat isn't the only reason you should do your cardio early. The third benefit of morning workouts is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)
You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.
So, you say you're not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it's a challenge at first, but you know what? After a few short weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that's as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you'll become "positively addicted" to it. The more you do it, the more you'll want to do it. Before you know it, early morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you'll feel fantastic all day long!
Hyperthermia and Dehydration-Related Deaths Associated with Intentional Rapid Weight Loss in Three Collegiate Wrestlers
Hyperthermia and Dehydration-Related Deaths Associated with Intentional Rapid Weight Loss in Three Collegiate Wrestlers -- North Carolina, Wisconsin, and Michigan, November-December 1997
During November 7-December 9, 1997, three previously healthy collegiate wrestlers in different states died while each was engaged in a program of rapid weight loss to qualify for competition. In the hours preceding the official weigh-in, all three wrestlers engaged in a similar rapid weight-loss regimen that promoted dehydration through perspiration and resulted in hyperthermia. The wrestlers restricted food and fluid intake and attempted to maximize sweat losses by wearing vapor-impermeable suits under cotton warm-up suits and exercising vigorously in hot environments. This report summarizes the investigation of these three cases. Case Reports
Case 1. During November 6-7, over a 12-hour period, a 19-year-old man in North Carolina attempted to lose 15 lbs to compete in the 195-lb weight class of a wrestling tournament scheduled for November 8. His preseason weight on August 27 was 233 lbs, and during the next 10 weeks he lost 23 lbs. On November 6, from 3 p.m. to 11:30 p.m., using the weight-loss regimen described above, he lost an additional 9 lbs. After a 2-hour rest, he resumed his weight-loss regimen on November 7 at 1:45 a.m. At approximately 2:45 a.m., he stopped exercising but began to experience extreme fatigue and became incommunicative; an hour later, he developed cardiorespiratory arrest. Resuscitation was unsuccessful. Chemistry findings in vitreous humor obtained 7 hours after death were sodium, 152 mmol/L (normal postmortem: 135-151 mmol/L); urea nitrogen, 40 mg/dL (normal postmortem: less than or equal to 40 mg/dL); and urine myoglobin, less than 20 ng/mL (normal antemortem: 0-40 ng/mL); creatinine results were unavailable. Anatomic findings from the autopsy were insufficient to determine the cause of death.
Case 2. On November 21, over a 4-hour period, a 22-year-old man in Wisconsin attempted to lose 4 lbs to compete in the 153-lb weight class of a wrestling tournament scheduled for November 22. His preseason weight on September 6 was 178 lbs. During the next 10 weeks he lost 21 lbs, of which 8 lbs were lost during November 17-20. On November 21 at 5:30 a.m., he initiated the same weight-loss regimen as in case 1. An hour later, he complained of shortness of breath but continued exercising. By 8:50 a.m., he had lost 3.5 lbs. He drank approximately 8 oz of water, rested for 30 minutes, and resumed exercise. At 9:30 a.m., he stopped exercising and indicated he was not feeling well. Efforts were made to cool him, and his clothing was removed. He became unresponsive and developed cardiorespiratory arrest; resuscitation was unsuccessful. Chemistry findings in antemortem blood were serum sodium, 161 mmol/L (normal: 136-145 mmol/L); urea nitrogen, 34 mg/dL (normal: 7-18 mg/dL); and creatinine, 5.0 mg/dL (normal: 0.8-1.3 mg/dL). Serum myoglobin was greater than 5000 ng/mL (normal: 0-110 ng/mL). Rectal temperature was 108 F (42 C) at the time of death. The autopsy report cited the cause of death as hyperthermia.
Case 3. On December 9, over a 3-hour period, a 21-year-old man in Michigan attempted to lose 6 lbs to compete in the 153-lb weight class of a wrestling meet scheduled for December 10. His preseason weight on September 4 was 180 lbs. During the next 13 weeks he lost 21 lbs, of which 11 lbs were lost during December 6-8. On December 9, from 3:30 p.m. to 5 p.m., he lost 2.3 lbs and weighed 156.7 lbs. After wrestling practice, he initiated the same weight-loss regimen as in case 1; after 75 minutes, he had lost an additional 2 lbs. After a 15-minute rest, he resumed exercise. Approximately 1 hour later, he stopped exercising to weigh himself and demonstrated fatigue. A few minutes later, his legs became unsteady, he became incommunicative, and he had difficulty breathing. Attempts to administer fluid orally were unsuccessful, and he developed cardiorespiratory arrest. Resuscitation was unsuccessful. Chemistry findings in vitreous humor obtained 4 hours after death were sodium, 159 mmol/L (normal: 136-146 mmol/L); urea nitrogen, 31 mg/dL (normal: 8-20 mg/dL); and creatinine, 0.7 mg/dL (normal: 0.9-1.3 mg/dL). Urine myoglobin was 4280 ng/mL (normal: 0-45 ng/mL). The autopsy report cited the cause of death as rhabdomyolysis.
Reported by: D Remick, MD, Univ of Michigan, Ann Arbor, Michigan. K Chancellor, MD, North Carolina Dept of Health and Human Svcs. J Pederson, MD, Franciscan Skemp Healthcare, LaCrosse, Wisconsin. EJ Zambraski, PhD, Rutgers Univ, Piscataway, New Jersey. MN Sawka, PhD, CB Wenger, MD, US Army Research Institute of Environmental Medicine, Natick, Massachusetts. Office of Regulatory Affairs; Center for Food Safety and Applied Nutrition, U.S. Food and Drug Administration. Div of Environmental Hazards and Health Effects, National Center for Environmental Health; Div of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion, CDC.
Editorial Note
Editorial Note: This report describes the first identified deaths in collegiate wrestling and the first deaths associated with intentional rapid weight loss in interscholastic or collegiate wrestling since national record keeping began in 1982 (1). Many coaches and wrestlers believe that wrestlers should compete at a weight category lower than their preseason weight to maximize their competitive advantage (2,3). To reach their competition weight, many wrestlers achieve rapid weight loss by dehydration through such practices as vigorous exercise, fluid restriction, wearing vapor-impermeable suits, and using hot environments (e.g., saunas, hot rooms, and steam rooms). More extreme but less common measures include consuming diuretics, emetics, and laxatives and self-induced vomiting (2,3). A combination of these practices are often used during the days that precede each competition (4). Alone or in combination, these practices can adversely affect cardiovascular function, electrical activity, thermal regulation, renal function, electrolyte balance, body composition, and muscular endurance and strength (3,5,6).
Vigorous exercise and dehydration increase body temperature, which is further increased by use of vapor-impermeable suits that decrease evaporative and convective heat loss. In the three cases presented in this report, all three wrestlers used vapor-impermeable suits and exercised vigorously in hot environments. These conditions promoted dehydration and heat-related illness (3,5,6). In all three cases, elevated sodium and urea in antemortem blood or postmortem vitreous fluid indicated clear evidence of dehydration. The exercise regimen, the elevated rectal temperature in case 2, and the rhabdomyolysis and myoglobinuria in case 3 indicate that hyperthermia may have contributed to these deaths (6,7).
Among the three wrestlers, the difference between their preseason weight and their goal weight for competition was 30 lbs (range: 25-37 lbs), or approximately 15% of total body weight. Among collegiate wrestlers, the difference between their preseason and competitive weights averages approximately 16 lbs (5), or approximately 10% of total body weight (4). These cases highlight the extreme extent of absolute and relative weight loss. Under such conditions, particularly when dehydration is involved, there are no established limits for safe weight loss.
To ensure fair and safe competition, wrestlers compete within defined weight categories. At the time of these deaths, existing National Collegiate Athletic Association (NCAA) guidelines recommended that the rapid weight-loss behaviors associated with these deaths be prohibited (8). Using practices contrary to the guidelines, all three wrestlers, while under the supervision of athletic staff, attempted to lose unsafe amounts of weight in a short period of time. The findings in the three cases suggest that failure to follow these guidelines may have contributed to these deaths. The weight-loss behaviors reported in these three cases are common among wrestlers; however, deaths associated with weight loss in collegiate wrestling have not been reported previously (1). No information is available to indicate whether the amount or rate of intentional weight loss or other conditioning practices may have changed recently among collegiate wrestlers.
As a result of these deaths, the NCAA revised the guidelines governing weight-loss practices and weigh-in procedures and added penalties for noncompliance (9). The NCAA now prohibits the use of laxatives, emetics, diuretics, excessive food and fluid restriction, self-induced vomiting, hot rooms greater than 79 F (greater than 26 C), hot boxes, saunas, steam rooms, vapor-impermeable suits, and artificial rehydration techniques (e.g., intravenous hydration between weigh-in and competition). In addition, for this season the NCAA has added a 7-lb weight allowance to each weight class, required all wrestlers to compete only in the weight class that they were in as of January 7, and stipulated that all weigh-ins be held no more than 2 hours before the beginning of competition. The NCAA plans to reassess its wrestling policies this spring. The effectiveness of these changes should be monitored and evaluated.
The sudden deterioration and resulting deaths of previously healthy, young, well-trained athletes underscores the need to eliminate weight-control practices that emphasize extreme or rapid weight loss. To ensure safe weight-control practices, a health-care professional should identify an appropriate competition weight and specify rates and limits of allowable weight loss for each wrestler. In addition, coaches and athletes should be trained in proper weight-control strategies and work collaboratively with a health-care professional to develop and monitor a weight-control regimen. Use of intentional dehydration to lose weight should be prohibited. To monitor compliance, a practical test to assess hydration status should be explored and employed. In addition, existing surveillance systems should be strengthened to evaluate effectiveness in preventing athletic injuries, illnesses (e.g., hyperthermia and dehydration), and deaths among the 400,000 wrestlers who participate annually in the United States (10). Because wrestlers have traditionally used dehydration as a means to lose weight, vigorous efforts will be necessary to ensure compliance with rules and guidelines designed to reduce health risks and the potential for death.
References
Mueller FO, Cantu RC. National Center for Catastrophic Sports Injury Research: fourteenth annual report -- Fall 1982-Spring 1996. Chapel Hill, North Carolina: National Center for Catastrophic Sports Injury Research, 1996.
Oppliger RA, Case HS, Horswill CA, Landry GL, Shelter AC. American College of Sports Medicine position statement: weight-loss in wrestlers {Review}. Med Sci Sports Exerc 1996;28:ix-xii.
Horswill CA. Applied physiology of amateur wrestling. Sports Med 1992;14:114-43.
Scott JR, Horswill CA, Dick RW. Acute weight gain in collegiate wrestlers following a tournament weigh-in. Med Sci Sports Exerc 1994;26:1181-5.
Steen SN, Brownell KD. Patterns of weight loss and regain in wrestlers: has the tradition changed? Med Sci Sports Exerc 1990;22:762-8.
Sawka MN, Young AJ, Francesconi RP, Muza SR, Pandolf KB. Thermoregulatory and blood responses during exercise at graded hypohydration levels. J Appl Physiol 1985;59:1394-401.
Knochel JP. Catastrophic medical events with exhaustive exercise: "white collar rhabdomyolysis." Kidney Int 1990;38:709-19.
National Collegiate Athletic Association. NCAA sports medicine handbook. 9th ed. Overland Park, Kansas: National Collegiate Athletic Association, 1997.
National Collegiate Athletic Association. Immediate wrestling rules changes on weight {Memorandum}. Overland Park, Kansas: National Collegiate Athletic Association, January 13, 1998.
USA Wrestling. Wrestling demographic profile {Memorandum}. Colorado Springs, Colorado: USA Wrestling, February 3, 1998.
....... Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding ____________________________________________________________________________
During November 7-December 9, 1997, three previously healthy collegiate wrestlers in different states died while each was engaged in a program of rapid weight loss to qualify for competition. In the hours preceding the official weigh-in, all three wrestlers engaged in a similar rapid weight-loss regimen that promoted dehydration through perspiration and resulted in hyperthermia. The wrestlers restricted food and fluid intake and attempted to maximize sweat losses by wearing vapor-impermeable suits under cotton warm-up suits and exercising vigorously in hot environments. This report summarizes the investigation of these three cases. Case Reports
Case 1. During November 6-7, over a 12-hour period, a 19-year-old man in North Carolina attempted to lose 15 lbs to compete in the 195-lb weight class of a wrestling tournament scheduled for November 8. His preseason weight on August 27 was 233 lbs, and during the next 10 weeks he lost 23 lbs. On November 6, from 3 p.m. to 11:30 p.m., using the weight-loss regimen described above, he lost an additional 9 lbs. After a 2-hour rest, he resumed his weight-loss regimen on November 7 at 1:45 a.m. At approximately 2:45 a.m., he stopped exercising but began to experience extreme fatigue and became incommunicative; an hour later, he developed cardiorespiratory arrest. Resuscitation was unsuccessful. Chemistry findings in vitreous humor obtained 7 hours after death were sodium, 152 mmol/L (normal postmortem: 135-151 mmol/L); urea nitrogen, 40 mg/dL (normal postmortem: less than or equal to 40 mg/dL); and urine myoglobin, less than 20 ng/mL (normal antemortem: 0-40 ng/mL); creatinine results were unavailable. Anatomic findings from the autopsy were insufficient to determine the cause of death.
Case 2. On November 21, over a 4-hour period, a 22-year-old man in Wisconsin attempted to lose 4 lbs to compete in the 153-lb weight class of a wrestling tournament scheduled for November 22. His preseason weight on September 6 was 178 lbs. During the next 10 weeks he lost 21 lbs, of which 8 lbs were lost during November 17-20. On November 21 at 5:30 a.m., he initiated the same weight-loss regimen as in case 1. An hour later, he complained of shortness of breath but continued exercising. By 8:50 a.m., he had lost 3.5 lbs. He drank approximately 8 oz of water, rested for 30 minutes, and resumed exercise. At 9:30 a.m., he stopped exercising and indicated he was not feeling well. Efforts were made to cool him, and his clothing was removed. He became unresponsive and developed cardiorespiratory arrest; resuscitation was unsuccessful. Chemistry findings in antemortem blood were serum sodium, 161 mmol/L (normal: 136-145 mmol/L); urea nitrogen, 34 mg/dL (normal: 7-18 mg/dL); and creatinine, 5.0 mg/dL (normal: 0.8-1.3 mg/dL). Serum myoglobin was greater than 5000 ng/mL (normal: 0-110 ng/mL). Rectal temperature was 108 F (42 C) at the time of death. The autopsy report cited the cause of death as hyperthermia.
Case 3. On December 9, over a 3-hour period, a 21-year-old man in Michigan attempted to lose 6 lbs to compete in the 153-lb weight class of a wrestling meet scheduled for December 10. His preseason weight on September 4 was 180 lbs. During the next 13 weeks he lost 21 lbs, of which 11 lbs were lost during December 6-8. On December 9, from 3:30 p.m. to 5 p.m., he lost 2.3 lbs and weighed 156.7 lbs. After wrestling practice, he initiated the same weight-loss regimen as in case 1; after 75 minutes, he had lost an additional 2 lbs. After a 15-minute rest, he resumed exercise. Approximately 1 hour later, he stopped exercising to weigh himself and demonstrated fatigue. A few minutes later, his legs became unsteady, he became incommunicative, and he had difficulty breathing. Attempts to administer fluid orally were unsuccessful, and he developed cardiorespiratory arrest. Resuscitation was unsuccessful. Chemistry findings in vitreous humor obtained 4 hours after death were sodium, 159 mmol/L (normal: 136-146 mmol/L); urea nitrogen, 31 mg/dL (normal: 8-20 mg/dL); and creatinine, 0.7 mg/dL (normal: 0.9-1.3 mg/dL). Urine myoglobin was 4280 ng/mL (normal: 0-45 ng/mL). The autopsy report cited the cause of death as rhabdomyolysis.
Reported by: D Remick, MD, Univ of Michigan, Ann Arbor, Michigan. K Chancellor, MD, North Carolina Dept of Health and Human Svcs. J Pederson, MD, Franciscan Skemp Healthcare, LaCrosse, Wisconsin. EJ Zambraski, PhD, Rutgers Univ, Piscataway, New Jersey. MN Sawka, PhD, CB Wenger, MD, US Army Research Institute of Environmental Medicine, Natick, Massachusetts. Office of Regulatory Affairs; Center for Food Safety and Applied Nutrition, U.S. Food and Drug Administration. Div of Environmental Hazards and Health Effects, National Center for Environmental Health; Div of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion, CDC.
Editorial Note
Editorial Note: This report describes the first identified deaths in collegiate wrestling and the first deaths associated with intentional rapid weight loss in interscholastic or collegiate wrestling since national record keeping began in 1982 (1). Many coaches and wrestlers believe that wrestlers should compete at a weight category lower than their preseason weight to maximize their competitive advantage (2,3). To reach their competition weight, many wrestlers achieve rapid weight loss by dehydration through such practices as vigorous exercise, fluid restriction, wearing vapor-impermeable suits, and using hot environments (e.g., saunas, hot rooms, and steam rooms). More extreme but less common measures include consuming diuretics, emetics, and laxatives and self-induced vomiting (2,3). A combination of these practices are often used during the days that precede each competition (4). Alone or in combination, these practices can adversely affect cardiovascular function, electrical activity, thermal regulation, renal function, electrolyte balance, body composition, and muscular endurance and strength (3,5,6).
Vigorous exercise and dehydration increase body temperature, which is further increased by use of vapor-impermeable suits that decrease evaporative and convective heat loss. In the three cases presented in this report, all three wrestlers used vapor-impermeable suits and exercised vigorously in hot environments. These conditions promoted dehydration and heat-related illness (3,5,6). In all three cases, elevated sodium and urea in antemortem blood or postmortem vitreous fluid indicated clear evidence of dehydration. The exercise regimen, the elevated rectal temperature in case 2, and the rhabdomyolysis and myoglobinuria in case 3 indicate that hyperthermia may have contributed to these deaths (6,7).
Among the three wrestlers, the difference between their preseason weight and their goal weight for competition was 30 lbs (range: 25-37 lbs), or approximately 15% of total body weight. Among collegiate wrestlers, the difference between their preseason and competitive weights averages approximately 16 lbs (5), or approximately 10% of total body weight (4). These cases highlight the extreme extent of absolute and relative weight loss. Under such conditions, particularly when dehydration is involved, there are no established limits for safe weight loss.
To ensure fair and safe competition, wrestlers compete within defined weight categories. At the time of these deaths, existing National Collegiate Athletic Association (NCAA) guidelines recommended that the rapid weight-loss behaviors associated with these deaths be prohibited (8). Using practices contrary to the guidelines, all three wrestlers, while under the supervision of athletic staff, attempted to lose unsafe amounts of weight in a short period of time. The findings in the three cases suggest that failure to follow these guidelines may have contributed to these deaths. The weight-loss behaviors reported in these three cases are common among wrestlers; however, deaths associated with weight loss in collegiate wrestling have not been reported previously (1). No information is available to indicate whether the amount or rate of intentional weight loss or other conditioning practices may have changed recently among collegiate wrestlers.
As a result of these deaths, the NCAA revised the guidelines governing weight-loss practices and weigh-in procedures and added penalties for noncompliance (9). The NCAA now prohibits the use of laxatives, emetics, diuretics, excessive food and fluid restriction, self-induced vomiting, hot rooms greater than 79 F (greater than 26 C), hot boxes, saunas, steam rooms, vapor-impermeable suits, and artificial rehydration techniques (e.g., intravenous hydration between weigh-in and competition). In addition, for this season the NCAA has added a 7-lb weight allowance to each weight class, required all wrestlers to compete only in the weight class that they were in as of January 7, and stipulated that all weigh-ins be held no more than 2 hours before the beginning of competition. The NCAA plans to reassess its wrestling policies this spring. The effectiveness of these changes should be monitored and evaluated.
The sudden deterioration and resulting deaths of previously healthy, young, well-trained athletes underscores the need to eliminate weight-control practices that emphasize extreme or rapid weight loss. To ensure safe weight-control practices, a health-care professional should identify an appropriate competition weight and specify rates and limits of allowable weight loss for each wrestler. In addition, coaches and athletes should be trained in proper weight-control strategies and work collaboratively with a health-care professional to develop and monitor a weight-control regimen. Use of intentional dehydration to lose weight should be prohibited. To monitor compliance, a practical test to assess hydration status should be explored and employed. In addition, existing surveillance systems should be strengthened to evaluate effectiveness in preventing athletic injuries, illnesses (e.g., hyperthermia and dehydration), and deaths among the 400,000 wrestlers who participate annually in the United States (10). Because wrestlers have traditionally used dehydration as a means to lose weight, vigorous efforts will be necessary to ensure compliance with rules and guidelines designed to reduce health risks and the potential for death.
References
Mueller FO, Cantu RC. National Center for Catastrophic Sports Injury Research: fourteenth annual report -- Fall 1982-Spring 1996. Chapel Hill, North Carolina: National Center for Catastrophic Sports Injury Research, 1996.
Oppliger RA, Case HS, Horswill CA, Landry GL, Shelter AC. American College of Sports Medicine position statement: weight-loss in wrestlers {Review}. Med Sci Sports Exerc 1996;28:ix-xii.
Horswill CA. Applied physiology of amateur wrestling. Sports Med 1992;14:114-43.
Scott JR, Horswill CA, Dick RW. Acute weight gain in collegiate wrestlers following a tournament weigh-in. Med Sci Sports Exerc 1994;26:1181-5.
Steen SN, Brownell KD. Patterns of weight loss and regain in wrestlers: has the tradition changed? Med Sci Sports Exerc 1990;22:762-8.
Sawka MN, Young AJ, Francesconi RP, Muza SR, Pandolf KB. Thermoregulatory and blood responses during exercise at graded hypohydration levels. J Appl Physiol 1985;59:1394-401.
Knochel JP. Catastrophic medical events with exhaustive exercise: "white collar rhabdomyolysis." Kidney Int 1990;38:709-19.
National Collegiate Athletic Association. NCAA sports medicine handbook. 9th ed. Overland Park, Kansas: National Collegiate Athletic Association, 1997.
National Collegiate Athletic Association. Immediate wrestling rules changes on weight {Memorandum}. Overland Park, Kansas: National Collegiate Athletic Association, January 13, 1998.
USA Wrestling. Wrestling demographic profile {Memorandum}. Colorado Springs, Colorado: USA Wrestling, February 3, 1998.
....... Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding ____________________________________________________________________________
Don't miss this
How to Cut Maximum Weight for Competitions with a 24-Hour Weigh In
How to Cut Maximum Weight for Competitions with a 24-Hour Weigh In
By Matt Kroczaleski
For www.EliteFTS.com
What follows is a brief summary of the process I have successfully used to cut up to 30 lbs in less than 24 hours. (I went from 250 lbs to 219 lbs for the 2007 Arnold in 22 hours.) I put it all back on in less than a day too. I did this without any type of diuretics or IVs. It was all done entirely through sweating to lose the weight and drinking/eating to replenish it. This process was designed for competitions with a 24-hour weigh in period prior to the competition.
Now, I won’t kid you. This process is difficult and requires a great deal of desire, discipline, and pain tolerance. It’s exhausting, very uncomfortable, and certainly not beneficial to your health. However, I feel it’s one of the safer methods for cutting a substantial amount of weight in a short period of time because it doesn’t require any drugs (prescription or over-the-counter) and it uses the body’s natural cooling mechanism (sweating) to achieve the weight reduction. A 10 percent body weight reduction can be achieved easily and safely, and I’ve personally used this method to cut up to 15 percent of my body weight in less than 24 hours. Going above that amount significantly increases the risk to your health, and I don’t recommend it. Remember, athletes have died from excessive dehydration while trying to make weight so this shouldn’t be taken lightly.
The key to stepping on the platform at maximum strength after cutting weight is to spend as little time as possible with your body weight at less than you intend to weigh when you lift. I’ve designed this method to achieve the desired weight loss to make the weight class limit as fast as possible and return the body weight to pre-cut levels as expeditiously as possible without the use of IV fluids.
Essentially, I use a combination of hot baths and a steam sauna to sweat out the desired amount of weight and then immediately replenish the weight by drinking large amounts of Gatorade diluted in a 1:1 ratio with water. In addition, I eat and drink copious amounts of other food and liquids. I’ve streamlined this method to get my weight down as quickly as possible while minimizing the health risks. I’ve also designed it to be used in a hotel bathroom because that’s where most athletes will be staying the night prior to weighing in for a competition. Most hotels have small bathrooms that can quite effectively be turned into steam rooms by closing the door and running the shower with the water turned on as hot as possible.
I prefer to do my sweating in 30-minute cycles. I start by entering a bath with the water as hot as I can get it without scalding myself, and I submerse my entire body except for my mouth and nose. I prefer the hot bath because it facilitates raising my body temperature as fast as possible and being submersed in the water is somewhat more comfortable (at least for me) than sitting in a steam room, especially a dry heat type of sauna. After fifteen minutes, I get out of the bath. I leave the shower running though on pure hot to maintain the steam and heat in the room. I don’t know what the precise temperature gets up to, but it’s typically as hot as any steam sauna I’ve been in. Next, I either sit or stand in the steam for another fifteen minutes. At the 30-minute mark (bath and steam time combined), I exit the bathroom for five minutes. This allows me a break both physically and mentally and lets my core body temperature return to a more normal level. I’ll feel much better physically. After five minutes in the cool room, I return to the hot bath (I drain and refill the water each cycle to keep the water as hot as possible) and begin the process again.
The following guidelines on eating and drinking prior to and during the weight loss process with the goal to drop approximately 10 percent body weight (20–25 lbs for me) assumes an 8:00 am weigh-in time on the day prior to the competition. At 24 hours out, I eat a normal breakfast (usually oatmeal and whey protein) and then an hour or two later, I consume a meal replacement-type protein shake. At about 20 hours out, I cease to drink or eat anything substantial until after the weigh in, and I’m ready to begin the sweating process. The only food I allow myself during the cut is peanut butter on a slice of whole wheat bread because it provides me with carbohydrates, fat, and protein as well as a decent amount of calories without adding any significant weight. Additionally, it’s easy to prepare and carry to a competition.
When there’s a very short timeframe, the only thing that matters for the weigh in is how much the food physically weighs, not the calorie content when I consume it. I allow myself two pieces of bread with peanut butter usually spaced out evenly during the cut. The first piece is typically consumed about eight hours into the cut (about 10–12 hours out from the weigh in) and the second piece about six hours later. I always feel a renewed energy and sense of well-being after these small snacks. I don’t allow myself to drink ANYTHING during the cut because this is counterproductive to what I’m trying to achieve. Any liquid that enters the body during this time period is just that much more that must be sweat out to achieve the desired body weight. I will chew on and spit out ice chips during my five minute breaks, but that’s as close as I come to drinking any type of fluids during the weight loss process.
I’m typically able to achieve a weight loss rate of two pounds per hour early in the cut and approximately one pound per hour toward the end of the cut as I become more dehydrated. I use this to gage how far out I am from making weight and how much sleep I allow myself during the cut because I perform this cut throughout the night prior to the weigh in. I try to time the weight loss to reach my goal no more than one hour prior to weigh in. Typically, I try to get as close to the weigh in time as possible, erring on the side of getting down a little sooner rather than a little after weigh ins begin so that I don’t decrease the amount of time I have to replenish my body. I don’t plan to sleep more than three hours or so during the night because taking more time lengthens the time that the body is in a depleted state. The goal is to minimize this to counteract any negative effect the cut may have on athletic performance.
Once I make weight, the first thing I do (and this is seconds after stepping off of the scale) is to drink a half gallon of Gatorade mixed in a 1:1 ratio with water. I drink this entirely within a few minutes and then continue to drink often, finishing the gallon within an hour or so. I normally eat breakfast right away, and I eat as much as physically possible. I continue to eat every two hours or so throughout the day, and I try to drink continuously. This is also a difficult process and requires much discipline. At first, due to the depleted state, drinking and eating is pleasant. However, soon you’ll feel rather full, and that’s where the discipline comes in to keep eating and drinking. You must regain all of the weight lost in order to prevent the cut from affecting your performance. I often regain 20 lbs of body weight in the first 12 hours after weigh in. This essentially means that I have consumed a combination of liquids and food that if weighed on a scale would equal that amount. Yes, that’s a lot of food, but it’s absolutely necessary to use this method successfully.
How well does this work and how much does it affect an athlete’s strength on competition day? I’ve used this method exclusively over the last several years, dropping a maximum of 30 lbs in 22 hours for the 2007 Arnold. The fastest rate I cut weight at was losing 22 lbs in 15 hours for the 2007 Pro Am. I’ve always felt that I was at 100 percent when stepping on the platform, and I almost always feel better after the replenishment process than I did prior to starting it.
The key is to regain all of the lost weight. As long as the athlete does this, his strength shouldn’t be affected when he steps on the platform. However, if the athlete falls short during the replenishment process and the difference between his body weight pre-cut and post-cut is great, his performance will be affected negatively. This is both a cutting and replenishing process, and both aspects must be completed successfully in order for the athlete to compete at his best.
Matt made quite a statement at the 2006 Arnold Classic. Lifting in the 220 lb class, he squatted 926 lbs, bench pressed 617 lbs, and deadlifted 733 lbs and came away with the win. A cancer survivor, Matt has overcome many obstacles on his way to becoming one of the most dominant forces in powerlifting today. He currently trains in Michigan and has competed in the USAPL, WPO, and the APF.
____________________________________________________________________________
By Matt Kroczaleski
For www.EliteFTS.com
What follows is a brief summary of the process I have successfully used to cut up to 30 lbs in less than 24 hours. (I went from 250 lbs to 219 lbs for the 2007 Arnold in 22 hours.) I put it all back on in less than a day too. I did this without any type of diuretics or IVs. It was all done entirely through sweating to lose the weight and drinking/eating to replenish it. This process was designed for competitions with a 24-hour weigh in period prior to the competition.
Now, I won’t kid you. This process is difficult and requires a great deal of desire, discipline, and pain tolerance. It’s exhausting, very uncomfortable, and certainly not beneficial to your health. However, I feel it’s one of the safer methods for cutting a substantial amount of weight in a short period of time because it doesn’t require any drugs (prescription or over-the-counter) and it uses the body’s natural cooling mechanism (sweating) to achieve the weight reduction. A 10 percent body weight reduction can be achieved easily and safely, and I’ve personally used this method to cut up to 15 percent of my body weight in less than 24 hours. Going above that amount significantly increases the risk to your health, and I don’t recommend it. Remember, athletes have died from excessive dehydration while trying to make weight so this shouldn’t be taken lightly.
The key to stepping on the platform at maximum strength after cutting weight is to spend as little time as possible with your body weight at less than you intend to weigh when you lift. I’ve designed this method to achieve the desired weight loss to make the weight class limit as fast as possible and return the body weight to pre-cut levels as expeditiously as possible without the use of IV fluids.
Essentially, I use a combination of hot baths and a steam sauna to sweat out the desired amount of weight and then immediately replenish the weight by drinking large amounts of Gatorade diluted in a 1:1 ratio with water. In addition, I eat and drink copious amounts of other food and liquids. I’ve streamlined this method to get my weight down as quickly as possible while minimizing the health risks. I’ve also designed it to be used in a hotel bathroom because that’s where most athletes will be staying the night prior to weighing in for a competition. Most hotels have small bathrooms that can quite effectively be turned into steam rooms by closing the door and running the shower with the water turned on as hot as possible.
I prefer to do my sweating in 30-minute cycles. I start by entering a bath with the water as hot as I can get it without scalding myself, and I submerse my entire body except for my mouth and nose. I prefer the hot bath because it facilitates raising my body temperature as fast as possible and being submersed in the water is somewhat more comfortable (at least for me) than sitting in a steam room, especially a dry heat type of sauna. After fifteen minutes, I get out of the bath. I leave the shower running though on pure hot to maintain the steam and heat in the room. I don’t know what the precise temperature gets up to, but it’s typically as hot as any steam sauna I’ve been in. Next, I either sit or stand in the steam for another fifteen minutes. At the 30-minute mark (bath and steam time combined), I exit the bathroom for five minutes. This allows me a break both physically and mentally and lets my core body temperature return to a more normal level. I’ll feel much better physically. After five minutes in the cool room, I return to the hot bath (I drain and refill the water each cycle to keep the water as hot as possible) and begin the process again.
The following guidelines on eating and drinking prior to and during the weight loss process with the goal to drop approximately 10 percent body weight (20–25 lbs for me) assumes an 8:00 am weigh-in time on the day prior to the competition. At 24 hours out, I eat a normal breakfast (usually oatmeal and whey protein) and then an hour or two later, I consume a meal replacement-type protein shake. At about 20 hours out, I cease to drink or eat anything substantial until after the weigh in, and I’m ready to begin the sweating process. The only food I allow myself during the cut is peanut butter on a slice of whole wheat bread because it provides me with carbohydrates, fat, and protein as well as a decent amount of calories without adding any significant weight. Additionally, it’s easy to prepare and carry to a competition.
When there’s a very short timeframe, the only thing that matters for the weigh in is how much the food physically weighs, not the calorie content when I consume it. I allow myself two pieces of bread with peanut butter usually spaced out evenly during the cut. The first piece is typically consumed about eight hours into the cut (about 10–12 hours out from the weigh in) and the second piece about six hours later. I always feel a renewed energy and sense of well-being after these small snacks. I don’t allow myself to drink ANYTHING during the cut because this is counterproductive to what I’m trying to achieve. Any liquid that enters the body during this time period is just that much more that must be sweat out to achieve the desired body weight. I will chew on and spit out ice chips during my five minute breaks, but that’s as close as I come to drinking any type of fluids during the weight loss process.
I’m typically able to achieve a weight loss rate of two pounds per hour early in the cut and approximately one pound per hour toward the end of the cut as I become more dehydrated. I use this to gage how far out I am from making weight and how much sleep I allow myself during the cut because I perform this cut throughout the night prior to the weigh in. I try to time the weight loss to reach my goal no more than one hour prior to weigh in. Typically, I try to get as close to the weigh in time as possible, erring on the side of getting down a little sooner rather than a little after weigh ins begin so that I don’t decrease the amount of time I have to replenish my body. I don’t plan to sleep more than three hours or so during the night because taking more time lengthens the time that the body is in a depleted state. The goal is to minimize this to counteract any negative effect the cut may have on athletic performance.
Once I make weight, the first thing I do (and this is seconds after stepping off of the scale) is to drink a half gallon of Gatorade mixed in a 1:1 ratio with water. I drink this entirely within a few minutes and then continue to drink often, finishing the gallon within an hour or so. I normally eat breakfast right away, and I eat as much as physically possible. I continue to eat every two hours or so throughout the day, and I try to drink continuously. This is also a difficult process and requires much discipline. At first, due to the depleted state, drinking and eating is pleasant. However, soon you’ll feel rather full, and that’s where the discipline comes in to keep eating and drinking. You must regain all of the weight lost in order to prevent the cut from affecting your performance. I often regain 20 lbs of body weight in the first 12 hours after weigh in. This essentially means that I have consumed a combination of liquids and food that if weighed on a scale would equal that amount. Yes, that’s a lot of food, but it’s absolutely necessary to use this method successfully.
How well does this work and how much does it affect an athlete’s strength on competition day? I’ve used this method exclusively over the last several years, dropping a maximum of 30 lbs in 22 hours for the 2007 Arnold. The fastest rate I cut weight at was losing 22 lbs in 15 hours for the 2007 Pro Am. I’ve always felt that I was at 100 percent when stepping on the platform, and I almost always feel better after the replenishment process than I did prior to starting it.
The key is to regain all of the lost weight. As long as the athlete does this, his strength shouldn’t be affected when he steps on the platform. However, if the athlete falls short during the replenishment process and the difference between his body weight pre-cut and post-cut is great, his performance will be affected negatively. This is both a cutting and replenishing process, and both aspects must be completed successfully in order for the athlete to compete at his best.
Matt made quite a statement at the 2006 Arnold Classic. Lifting in the 220 lb class, he squatted 926 lbs, bench pressed 617 lbs, and deadlifted 733 lbs and came away with the win. A cancer survivor, Matt has overcome many obstacles on his way to becoming one of the most dominant forces in powerlifting today. He currently trains in Michigan and has competed in the USAPL, WPO, and the APF.
____________________________________________________________________________
Don't miss this
The History of Synthetic Testosterone
The History of Synthetic Testosterone Testosterone has long been banned in sports as a performance-enhancing drug. This use may soon be accepted in medicine alongside other legitimate hormonal therapies (by John M. Hoberman and Charles E. Yesalis ) On June 1, 1889, Charles Edouard Brown-Sequard, a prominent French physiologist, announced at the Societe de Biologie in Paris that he had devised a rejuvenating therapy for the body and mind. The 72-year-old professor reported that he had drastically reversed his own decline by injecting himself with a liquid extract derived from the testicles of dogs and guinea pigs. These injections, he told his audience, had increased his physical strength and intellectual energy, relieved his constipation and even lengthened the arc of his urine.
Almost all experts, including some .......
Finish reading this article here at Steroid Chemistry - The History of Synthetic Testosterone
____________________________________________________________________________
Almost all experts, including some .......
Finish reading this article here at Steroid Chemistry - The History of Synthetic Testosterone
____________________________________________________________________________
Don't miss this
Forced Reps - An Exciting Variation On An Old Principle
It's called the Touch System of Forced Reps training, and it provides some interesting extra dimensions in the quest for muscular development.
The terrific surge in muscle development in the past 15 years has practically exhausted the effects of the known training principles. It seems that every conceivable variation has been applied to Supersets. Tri-Sets, Mass-Density, Iso-Tension Concentration, Flushing and all the other Weider Principles. Not the least exploited has been the Forced Reps method of training.
Anybody who's been in this game any length of the remembers how fellows like Marvin Eder, Reg Park and Clancy Ross first used their private variations of the Weider Forced Reps Principle. I created it, the Weider Research Clinic popularized it, and the concept was heralded by the Olympians as a real break through in training for muscle strength and size.
The Forced Reps Principle, as any advanced bodybuilder knows, is based on partner assistance, although the same effect can be produced to some degree by different kinds of body English or cheating.
Today's trend toward higher reps and fast-paced Quality Training for bringing out definition has practical precluded the Forced Reps way of dong things. But as the search continues for ways of build ling bigger and better muscles, bodybuilding has to revert to a kind of "back-to-nature" movement.
More and more the systems for training have become "personalized" through the use of the Weider Instinctive Training Principle. One by one, the individual methods of the superstars have been divulged in training articles. You can see how the champs use every known device -- and some unknown -- to excite their muscles. Some transcend the mundane. Fellows like Frank Zane have unified mind and body to make training almost ethereal. Mike Mentzer takes blowtorch workouts, the repetitions and weight being applied with such intensity he almost seems to mold his muscles to suit his purpose. Arnold would saturation bomb for three hours a day, using the Weider Double-Split. Each in his own way has probed the unknown.
Although this system isn't devised for the beginner, it would behoove him to familiarize himself with it. He may be ready for it sooner than he thinks.
What follows really concerns the guy who has already conquered many other sticking points but desperately needs something new to break through to championship muscularity.
Basically, the Forced Reps, methods amounts to you, your exercise movement and an able assistant or two. Let's suppose you are working on your biceps and are using the regular Barbell Curl with .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/58875-forced-reps-exciting-variation.html
____________________________________________________________________________
The terrific surge in muscle development in the past 15 years has practically exhausted the effects of the known training principles. It seems that every conceivable variation has been applied to Supersets. Tri-Sets, Mass-Density, Iso-Tension Concentration, Flushing and all the other Weider Principles. Not the least exploited has been the Forced Reps method of training.
Anybody who's been in this game any length of the remembers how fellows like Marvin Eder, Reg Park and Clancy Ross first used their private variations of the Weider Forced Reps Principle. I created it, the Weider Research Clinic popularized it, and the concept was heralded by the Olympians as a real break through in training for muscle strength and size.
The Forced Reps Principle, as any advanced bodybuilder knows, is based on partner assistance, although the same effect can be produced to some degree by different kinds of body English or cheating.
Today's trend toward higher reps and fast-paced Quality Training for bringing out definition has practical precluded the Forced Reps way of dong things. But as the search continues for ways of build ling bigger and better muscles, bodybuilding has to revert to a kind of "back-to-nature" movement.
More and more the systems for training have become "personalized" through the use of the Weider Instinctive Training Principle. One by one, the individual methods of the superstars have been divulged in training articles. You can see how the champs use every known device -- and some unknown -- to excite their muscles. Some transcend the mundane. Fellows like Frank Zane have unified mind and body to make training almost ethereal. Mike Mentzer takes blowtorch workouts, the repetitions and weight being applied with such intensity he almost seems to mold his muscles to suit his purpose. Arnold would saturation bomb for three hours a day, using the Weider Double-Split. Each in his own way has probed the unknown.
Although this system isn't devised for the beginner, it would behoove him to familiarize himself with it. He may be ready for it sooner than he thinks.
What follows really concerns the guy who has already conquered many other sticking points but desperately needs something new to break through to championship muscularity.
Basically, the Forced Reps, methods amounts to you, your exercise movement and an able assistant or two. Let's suppose you are working on your biceps and are using the regular Barbell Curl with .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/58875-forced-reps-exciting-variation.html
____________________________________________________________________________
Don't miss this
How Many Reps?
bet you a thousand to one that you have thought about training for strength alone because you know that come the day you can curl and press over 200 pounds. or squat and bench over 400 lbs., you would have some pretty hefty development to go along with the strength. Seeing men like Paul Anderson, Larry Pacifico, Alexeev, Kazmeier, etc, and understanding that they belong to an elite group of the world's most powerful men, and further understanding that they all have enormous body size, one could be forgiven for thinking that the best way to get big is to train with very low reps (for strength) and the size will come automatically.
The truth is that almost any type of weight training, if practiced for just a couple of reps, or with twenty reps (as long s it gets progressively more difficult each week or so), will bring about muscular gain.
Okay! I hear you ..."But what is the best system for maximum gains? How many reps will tell you something different. You hear dogmatic statements from whomever you care to talk to. Go to any gym and ask around...some will tell you three reps per set is best. Others will insist on ten or even twenty. Chances are, you'll get a different answer from each person you ask. Who the heck is right?
Well, let's look at the record. Who did what? Jack Delinger, Mr. Universe 1956, did sets .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/58869-how-many-reps.html
____________________________________________________________________________
The truth is that almost any type of weight training, if practiced for just a couple of reps, or with twenty reps (as long s it gets progressively more difficult each week or so), will bring about muscular gain.
Okay! I hear you ..."But what is the best system for maximum gains? How many reps will tell you something different. You hear dogmatic statements from whomever you care to talk to. Go to any gym and ask around...some will tell you three reps per set is best. Others will insist on ten or even twenty. Chances are, you'll get a different answer from each person you ask. Who the heck is right?
Well, let's look at the record. Who did what? Jack Delinger, Mr. Universe 1956, did sets .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/58869-how-many-reps.html
____________________________________________________________________________
Don't miss this
Pec Up the Pace - Build Big Pecs / Chest
To build a champion's chest, every season must be a growing season.
Contrary to what we like to believe, progress is really an evolution toward greater simplicity rather than complexity, and this has been especially evident in bodybuilding during the past few years.
Not too long ago, we were obsessed with details, with off season vs. pre contest training, with precision training regimens, with keeping computerized records so detailed that we collapsed into bed at night exhausted more from mental than physical fatigue. Lately, however, we've discovered that such detail work does more to stifle our growth than enhance it. Quite simply, by obeying all those rules, we are not giving ourselves room to stretch our physical boundaries.
I got in on the tail end of that complicated style of bodybuilding and gradually but modestly improved. As soon as I started training the way I really wanted to, however, I seemed to grow visibly by the day. It was as if I had been set free.
NO SUCH THING AS OFF-SEASON
Perhaps the best example of these liberating changes can be seen in my chest training. In the past, I never would have thought of letting my off-season training creep over into my pre-contest period by even one day. There was off-sea on and the was pre-contest, and never did the two meet.
Now, there is no such thing as off-season and pre contest chest training for me. There's only chest training, and that means lifting as heavy as I can every time I enter the gym. I train this way right up to a show. During pre-contest, the only difference I make is adding a couple more cable movements in the hope that they will accelerate my definition. Still, my philosophy is: Where there was once a season for growing and a season for getting cut, there is no only one season that lasts for 12 months, and that season is for growth. Period.
While before I carefully mapped out high-and low-repetition cycles, now I think only in terms of low reps. Those are the only ones that do any good, so summer, winter autumn, whoever, I keep my .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59348-pec-up-pace-build.html
____________________________________________________________________________
Contrary to what we like to believe, progress is really an evolution toward greater simplicity rather than complexity, and this has been especially evident in bodybuilding during the past few years.
Not too long ago, we were obsessed with details, with off season vs. pre contest training, with precision training regimens, with keeping computerized records so detailed that we collapsed into bed at night exhausted more from mental than physical fatigue. Lately, however, we've discovered that such detail work does more to stifle our growth than enhance it. Quite simply, by obeying all those rules, we are not giving ourselves room to stretch our physical boundaries.
I got in on the tail end of that complicated style of bodybuilding and gradually but modestly improved. As soon as I started training the way I really wanted to, however, I seemed to grow visibly by the day. It was as if I had been set free.
NO SUCH THING AS OFF-SEASON
Perhaps the best example of these liberating changes can be seen in my chest training. In the past, I never would have thought of letting my off-season training creep over into my pre-contest period by even one day. There was off-sea on and the was pre-contest, and never did the two meet.
Now, there is no such thing as off-season and pre contest chest training for me. There's only chest training, and that means lifting as heavy as I can every time I enter the gym. I train this way right up to a show. During pre-contest, the only difference I make is adding a couple more cable movements in the hope that they will accelerate my definition. Still, my philosophy is: Where there was once a season for growing and a season for getting cut, there is no only one season that lasts for 12 months, and that season is for growth. Period.
While before I carefully mapped out high-and low-repetition cycles, now I think only in terms of low reps. Those are the only ones that do any good, so summer, winter autumn, whoever, I keep my .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59348-pec-up-pace-build.html
____________________________________________________________________________
Don't miss this
The Squat ...For Everything?
I want to dwell on a topic which I feel is of great importance of every reader of this article, whether his interest be in big muscles, great strength or superb condition and health. We want to dwell more at length on the latter though we wish to emphasize the others as well.
We have often called the squat the "King of Exercises." We call it this because we truly believe that this is so. Many, many years ago, back in the late thirties and early forties, the squat first came into prominence when Mark Berry promoted it extensively, first in the old "Strength' magazine then his "Strong Man" magazine, and later in this "Physical Training Simplified." During this time, also back in 1936, Iron Man began publication and its primary object for many years was the promotion of the squat as a superior exercise. If you have old issues of .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59349-squat-everything.html
____________________________________________________________________________
We have often called the squat the "King of Exercises." We call it this because we truly believe that this is so. Many, many years ago, back in the late thirties and early forties, the squat first came into prominence when Mark Berry promoted it extensively, first in the old "Strength' magazine then his "Strong Man" magazine, and later in this "Physical Training Simplified." During this time, also back in 1936, Iron Man began publication and its primary object for many years was the promotion of the squat as a superior exercise. If you have old issues of .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59349-squat-everything.html
____________________________________________________________________________
Don't miss this
The Way to Massive, Peaked Biceps
The shape and muscularity of a muscle group should be foremost and size secondary. This is particularly true when developing the peaked biceps, for if they are trained sullenly, in the conventional manner, even using heavy weights, you will attain great size but will lack the beauty and symmetrical contour which would make them appear as your outstanding physical attribute.
To achieve the ultimate in size, shape and definition you must practice isolation contraction movements in your biceps curls. No other method of curling will put that finished look to them.
The biceps will ball up only to the degree that it is forced. The more complete contraction you subject it to, the more it will be able to project, as it were. Try this simple test and discover how the muscle will increase in its contractile intensity as it moves through a greater range of movement.
Hold your arm out to the side at shoulder level. Now flex the arm and curl the biceps tensely and bring the fist to the shoulder. At this point the biceps feel very tight and tense. Now, raise the elbow until it is overhead and behind the neck. Now contract the biceps more and you will feel it ache and really ball up more than at any time before; this is muscular contraction at its greatest.
.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
To achieve the ultimate in size, shape and definition you must practice isolation contraction movements in your biceps curls. No other method of curling will put that finished look to them.
The biceps will ball up only to the degree that it is forced. The more complete contraction you subject it to, the more it will be able to project, as it were. Try this simple test and discover how the muscle will increase in its contractile intensity as it moves through a greater range of movement.
Hold your arm out to the side at shoulder level. Now flex the arm and curl the biceps tensely and bring the fist to the shoulder. At this point the biceps feel very tight and tense. Now, raise the elbow until it is overhead and behind the neck. Now contract the biceps more and you will feel it ache and really ball up more than at any time before; this is muscular contraction at its greatest.
.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
When Pigs Fly!
In an article in the September '95 Flex ("A Case of Mystic Delirium"), Mike Mentzer mystically ignores my concerns raised over his one valid training theory behind bodybuilding success when, shades of Charles Atlas, he suggests I order his courses.
While he admits growing tired of answering his critics, Mike erroneously accuses me of attacking him personally. As I pointed out in an article I wrote for another magazine, I gain nothing by demeaning Mike Mentzer, nor would I want to demean him, nor could I, for that matter. I like and respect Mike for standing up for what he believes. Not too many people do that today.
I do feel Mike overreached in his response to my article, accusing me of vile impertinence and impeachment of his character (check out the quote in another issue of Flex wherein Mike refers to Franco Columbu as "Arnold's weak-willed namby-pamby lackey"). Mike's response reminds me of the saying, "If you can't convince someone of something, then try to confuse him."
Mike argues that unlike his and Arthur Jones' bodybuilding teachings -- which are the only rational, scientific and valid theoretical-based teachings in his opinion -- the rest of bodybuilding is predicated on what he calls pseudo science, a hopeless batch of erroneous assumptions strewn together haplessly, in no particular way, and this is why so many bodybuilders fail to make the grade.
Sounds convincing, I can agree with Mike that bodybuilding is at best a pseudo science, but where we differ is that I believe bodybuilding doesn't really need to be anything more than that, and I don't think it ever can be. Unlike an exact science like geometry, universal dogma has little place in bodybuilding. Sometime it makes little sense to apply scientific principles to art, too.
As I alluded to, the one-valid-theory premise -- in relation to intensity, volume, adaptation and training -- doesn't explain the results an methods of many successful bodybuilders .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59353-when-pigs-fly.html
____________________________________________________________________________
While he admits growing tired of answering his critics, Mike erroneously accuses me of attacking him personally. As I pointed out in an article I wrote for another magazine, I gain nothing by demeaning Mike Mentzer, nor would I want to demean him, nor could I, for that matter. I like and respect Mike for standing up for what he believes. Not too many people do that today.
I do feel Mike overreached in his response to my article, accusing me of vile impertinence and impeachment of his character (check out the quote in another issue of Flex wherein Mike refers to Franco Columbu as "Arnold's weak-willed namby-pamby lackey"). Mike's response reminds me of the saying, "If you can't convince someone of something, then try to confuse him."
Mike argues that unlike his and Arthur Jones' bodybuilding teachings -- which are the only rational, scientific and valid theoretical-based teachings in his opinion -- the rest of bodybuilding is predicated on what he calls pseudo science, a hopeless batch of erroneous assumptions strewn together haplessly, in no particular way, and this is why so many bodybuilders fail to make the grade.
Sounds convincing, I can agree with Mike that bodybuilding is at best a pseudo science, but where we differ is that I believe bodybuilding doesn't really need to be anything more than that, and I don't think it ever can be. Unlike an exact science like geometry, universal dogma has little place in bodybuilding. Sometime it makes little sense to apply scientific principles to art, too.
As I alluded to, the one-valid-theory premise -- in relation to intensity, volume, adaptation and training -- doesn't explain the results an methods of many successful bodybuilders .......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/bodybuilding/59353-when-pigs-fly.html
____________________________________________________________________________
Don't miss this
Preacher Curl Bench/The Best Way to Train Biceps
first started lifting weights in 1972 (yeah, I have been around the iron game for a very long time) and I saw the above picture of Arnold Schwarzenegger in a muscle magazine during the summer of 1973. No one knew who Arnold was yet outside of a few hardcore bodybuilding fans but I sure did. As a 17 year old kid, I was so awed and inspired by this picture that I had to cut it out of the magazine, hang it on my basement wall, and immediately start doing Preacher Curls (confident of course that I would one day become Mr. Olympia too!). Back in those days, bodybuilding equipment made for a home gym hardly existed and I had to improvise by doing my curls over the back of an incline bench with a single dumbbell at a time. While that version of the exercise was crude and very uncomfortable, I immediately realized that this was the strictest and most productive version of a curl that I could ever do. To this day, I train my biceps exclusively on a Preacher Curl Bench in my own gym. Because my front delts became so strong from bench pressing, I have trouble isolating my biceps with almost any other type of curl. Doing standing dumbbell or barbell curls, or even incline dumbbell curls,.......
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/workout-routines/59517-preacher-curl-bench-best.html
____________________________________________________________________________
Finish reading this article here at http://www.worldclassbodybuilding.com/forums/workout-routines/59517-preacher-curl-bench-best.html
____________________________________________________________________________
Don't miss this
Mind and Muscle - Linking It All Together
The mind-muscle connection. This mentality is nothing new. In the late 80's and early 90's it seemed to be a body building buzz word. But with all the supplement advertising and steroid news, it seems to have fallen through the cracks to some degree.
What is the mind-muscle connection?
The mind to muscle connection is to use your mind to connect with the muscle you are training and to actually envision the motion, the tension, the growth and power you need to push yourself to another level.
One thing that is key for anyone is that you have to believe that the subconscious can aid in your workout. Seems a little hard to.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
What is the mind-muscle connection?
The mind to muscle connection is to use your mind to connect with the muscle you are training and to actually envision the motion, the tension, the growth and power you need to push yourself to another level.
One thing that is key for anyone is that you have to believe that the subconscious can aid in your workout. Seems a little hard to.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Bodybuilder Bulking
Bodybuilder Bulking
--------------------------------------------------------------------------------
What is bulking?
It is usual to define the bulking phase of a bodybuilder's diet by what it is not; however it is simply 'a systematic attempt to gain muscle'. If you want to add 'and strength' to that sentence then that's fine, just remember you can get stronger without adding muscle, but you can't add muscle without getting even the smallest bit stronger.
Bulking and cutting are the productive phases of bodybuilding; bulking is the addition and cutting the subtraction. When cutting you are removing body fat while trying not to lose muscle – conversely in bulking you are trying to add muscle without adding too much fat.
What about lean bulking and clean bulking?
You will hear these terms over and over again, they are purportedly ways of not adding fat while maximising muscle mass, or even the holy grail of losing body fat and adding muscle at the same time. They are certainly very attractive, but they are not the most effective! Simply put, you cannot serve two masters; focus on two things at the same time and you limit the possibility of gaining success at either. Not to say there is nothing good in the systems that fall under those headings; a concentration on healthy foods and.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
--------------------------------------------------------------------------------
What is bulking?
It is usual to define the bulking phase of a bodybuilder's diet by what it is not; however it is simply 'a systematic attempt to gain muscle'. If you want to add 'and strength' to that sentence then that's fine, just remember you can get stronger without adding muscle, but you can't add muscle without getting even the smallest bit stronger.
Bulking and cutting are the productive phases of bodybuilding; bulking is the addition and cutting the subtraction. When cutting you are removing body fat while trying not to lose muscle – conversely in bulking you are trying to add muscle without adding too much fat.
What about lean bulking and clean bulking?
You will hear these terms over and over again, they are purportedly ways of not adding fat while maximising muscle mass, or even the holy grail of losing body fat and adding muscle at the same time. They are certainly very attractive, but they are not the most effective! Simply put, you cannot serve two masters; focus on two things at the same time and you limit the possibility of gaining success at either. Not to say there is nothing good in the systems that fall under those headings; a concentration on healthy foods and.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Split Routines: Are They the Death of Productive Training?
I have come to the following conclusion, after considerable research and study of much of the available material regarding the training methods and results of the so-called ?old timers?, as well as current training methods and results: the 'split' routine has been the death of productive strength training and muscle building. Allow me to explain the reasoning behind this possibly shocking revelation?
First, I shall clarify what I mean by 'split' routine. As most of us are probably aware, the conventional use of the phrase split routine comes from bodybuilding; it refers to structuring ones training routine around the individual body parts/muscle groups. One example: Working chest, shoulders, and triceps one day, back and biceps the next, and legs the third day. Another, even worse (and you'll understand why by the end of the article), example: Legs one day, back one day, chest one day, shoulders one day, and arms one day. As I said, these are conventional examples of split routines, the type of things you would invariably find in what have been referred to as the 'muscle comics' -- because what you find inside these 'comics' is so far-fetched and ridiculous, it has absolutely no resemblance to reality!
Another, more practical, type of split routine, would be to split the lifts -- take a handful of the big, compound, multi-joint exercises and work two or three each time you train. As you will soon see, this type of split can be very effective. For example: squats, pull-ups, and overhead presses one day, deadlifts and bench press another day.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
First, I shall clarify what I mean by 'split' routine. As most of us are probably aware, the conventional use of the phrase split routine comes from bodybuilding; it refers to structuring ones training routine around the individual body parts/muscle groups. One example: Working chest, shoulders, and triceps one day, back and biceps the next, and legs the third day. Another, even worse (and you'll understand why by the end of the article), example: Legs one day, back one day, chest one day, shoulders one day, and arms one day. As I said, these are conventional examples of split routines, the type of things you would invariably find in what have been referred to as the 'muscle comics' -- because what you find inside these 'comics' is so far-fetched and ridiculous, it has absolutely no resemblance to reality!
Another, more practical, type of split routine, would be to split the lifts -- take a handful of the big, compound, multi-joint exercises and work two or three each time you train. As you will soon see, this type of split can be very effective. For example: squats, pull-ups, and overhead presses one day, deadlifts and bench press another day.......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Learn From My Mistakes By Dave Draper
1. What do you feel is the single greatest trait (genetics, discipline, intensity, etc.) that led to your success in bodybuilding and why?
Nothing I possessed in the way of structure or body chemistry was outstanding. A six-foot frame with a large bone structure is certainly an advantage for which I am thankful, but they didn’t separate me from the crowd. Further, I didn’t have a burning ambition or dream to become a champion, a nuclear scientist or the President. I did have in my growing years, however, a simplistic approach on all projects undertaken… still do. What do I want? Is it sensible and worthwhile and how do I -- with common sense -- accomplish it? Once the questions are answered (guesses count), do it. Here you have a goal, focus and commitment.
It is during the simple process of achieving that one develops those grand habits and character qualities more valuable than blue chips or chocolate chips. Determination is one competent ally in gaining anything we have positioned before us. And determination spawns discipline, the thick leather reins that prompt and lead the untamable animal. The sum of determination and discipline is perseverance, the impenetrable armor of warriors.
So, keep your eye on that worthy goal; choose .......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Nothing I possessed in the way of structure or body chemistry was outstanding. A six-foot frame with a large bone structure is certainly an advantage for which I am thankful, but they didn’t separate me from the crowd. Further, I didn’t have a burning ambition or dream to become a champion, a nuclear scientist or the President. I did have in my growing years, however, a simplistic approach on all projects undertaken… still do. What do I want? Is it sensible and worthwhile and how do I -- with common sense -- accomplish it? Once the questions are answered (guesses count), do it. Here you have a goal, focus and commitment.
It is during the simple process of achieving that one develops those grand habits and character qualities more valuable than blue chips or chocolate chips. Determination is one competent ally in gaining anything we have positioned before us. And determination spawns discipline, the thick leather reins that prompt and lead the untamable animal. The sum of determination and discipline is perseverance, the impenetrable armor of warriors.
So, keep your eye on that worthy goal; choose .......
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Basic Bodybuilding Workout Exercises and Techniques
Either do all the exercises correctly, or don't do them at all. Don't follow an exercise technique that doesn't feel right to you. Avoid any exercises that cause you pain.
THE DUMBELL SHRUG:
Purpose: develop the trapezius.
Execution: Stand with arms at your sides and a heavy dumbell in each hand. Raise your shoulders as high as you can. Imagine trying to touch your ears with your shoulders. Hold for a slight pause, then release and lower back down. Lift the weights with your shoulders only. Try to use your arms and hands as hooks for the weights, and don't lift with your arms. Keep your shoulders square and lift the weights simultaneously. Keep weight under control at all times. Don't get into a sloppy continuous rhythm. Using straps can help you grip the weight better.
Variations: Instead of shrugging with a pair of dumbells, you can use a barbell, or even the handles of a Universal bench-press machine.
Points to avoid: Avoid lifting the dumbells with your arms and avoid bending forward or hunching - this often happens when too much weight is being used.
ONE-ARM CABLE LATERALS:
Purpose: develop the outer delts.
Execution: Hold the handle of a cable (floor pulley). Stand with your arm down and across your body. Place your free hand for example on your hip for balance. In a steady motion pull the cable outward and upward to your side. Keep your arm straight and lift until it's slightly higher than your shoulder........
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
THE DUMBELL SHRUG:
Purpose: develop the trapezius.
Execution: Stand with arms at your sides and a heavy dumbell in each hand. Raise your shoulders as high as you can. Imagine trying to touch your ears with your shoulders. Hold for a slight pause, then release and lower back down. Lift the weights with your shoulders only. Try to use your arms and hands as hooks for the weights, and don't lift with your arms. Keep your shoulders square and lift the weights simultaneously. Keep weight under control at all times. Don't get into a sloppy continuous rhythm. Using straps can help you grip the weight better.
Variations: Instead of shrugging with a pair of dumbells, you can use a barbell, or even the handles of a Universal bench-press machine.
Points to avoid: Avoid lifting the dumbells with your arms and avoid bending forward or hunching - this often happens when too much weight is being used.
ONE-ARM CABLE LATERALS:
Purpose: develop the outer delts.
Execution: Hold the handle of a cable (floor pulley). Stand with your arm down and across your body. Place your free hand for example on your hip for balance. In a steady motion pull the cable outward and upward to your side. Keep your arm straight and lift until it's slightly higher than your shoulder........
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Bodybuilder's Grocery List
PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken
COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
FIBROUS CARBS
Green Leafy Lettuce
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
: bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes
HEALTHY FATS
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
DAIRY AND EGGS
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water
CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
.......
as found at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken
COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
FIBROUS CARBS
Green Leafy Lettuce
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
: bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes
HEALTHY FATS
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
DAIRY AND EGGS
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water
CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
.......
as found at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
12 Steps to a Bigger Bench
1 - Train the Triceps
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd
have told you to train the triceps. This same advice applies today. This
doesn't mean doing set after set of pushdowns, kickbacks, and other
so-called "shaping" exercises. Training your triceps for a big bench has
to involve heavy extensions and close-grip pressing movements such as
close-grip flat and incline bench presses, close-grip board presses, and
JM presses.
Various barbell and dumbbell extensions should also be staples of your
training program. Don't let anyone try to tell you the bench press is
about pec strength. These people don't know the correct way to bench and
are setting you up for a short pressing career with sub-par weights. I
just read an article in one of the major muscle magazines by one of
these authors on how to increase your bench press........
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd
have told you to train the triceps. This same advice applies today. This
doesn't mean doing set after set of pushdowns, kickbacks, and other
so-called "shaping" exercises. Training your triceps for a big bench has
to involve heavy extensions and close-grip pressing movements such as
close-grip flat and incline bench presses, close-grip board presses, and
JM presses.
Various barbell and dumbbell extensions should also be staples of your
training program. Don't let anyone try to tell you the bench press is
about pec strength. These people don't know the correct way to bench and
are setting you up for a short pressing career with sub-par weights. I
just read an article in one of the major muscle magazines by one of
these authors on how to increase your bench press........
Finish reading this article here at Worldclassbodybuilding.com/forums/bodybuilding
____________________________________________________________________________
Don't miss this
Subscribe to:
Posts (Atom)