Muscleman vs Mouse

Muscleman vs Mouse Video



Not sure if this was a real reaction or just acting, but it's funny.

Weighlifting Straps

Weighlifting Straps

As I mentioned before, I primarily use chalk as a way to keep a good grip. But I occasionally use lifting straps.  The premise behind straps is pretty simple--your grip may be a "weak link" which keeps you from training other muscles at maximum intensity.

But here's the dilemma: you don't want weightlifting straps to become a "crutch" which keeps you from developing grip strength.  So be sure you are doing plenty of work (pulling, etc) without straps.

Here are situations where I use straps:

*High volume training: whenever I've done "German Volume Training" (10 sets, 10 reps), my grip wears out on the last few sets of back work.  Straps come in handy here.

*Fatigue: I usually do Romanian deadlift after squats.  After squats I'm very tired and covered in sweat.  Straps help me focus on working my hamstrings without worrying about dropping the bar (I do back work on another day without straps).

*Equipment issues:  You may encounter situations where the grip threads on barbells, etc, just aren't that great and straps give an extra measure of safety.  

Straps aren't expensive, and a pair will usually last for quite a while.  I would just go with the plain cotton ones. I usually buy this kind of thing from Monstermuscle.com--just click the banner below to check out their store.

 

HMB: Supplement Review

Someone emailed me and asked me about the HMB bodybuilding supplement.  I'll (begrudgingly) admit that I tried this back when it first came out.  It did absolutely nothing for me.

This stuff may have some uses for keeping muscle during cutting/low-calorie diets.  But an effective dosage would be expensive.  HMB has been called "one of the most expensive supplements on the market" because a minimum of 3 grams a day seems to be required (based on what I've seen in the forums, those who get good results take significantly higher dosages than that).  

What does the research say?

To date there are not many published studies looking into HMB's efficacy, and more high quality research is needed. In addition, the current research is contradictory. One study carried out in 1996 concluded that supplementation with 1.5 or 3 g HMB/day can partly prevent exercise-induced protein breakdown and/or muscle damage and result in larger gains in muscle function associated with resistance training [1]. A recent review of the research, however, stated that HMB supplementation (3 to 6 g /d) during resistance-training does not reduce catabolism or affect training- induced changes in body composition and strength in experienced resistance-trained males [2].

Quoted from:
http://www.extension.iastate.edu/nutrition/supplements/hmb.php

In short, the research on HMB has been far from convincing or conclusive.  Save your money. 

Benedikt Magnusson 1100 Tire Deadlift

Here's Benedikt Magnusson's 1100 Tire Deadlift:



Awesome!

WHO: Tanning Beds are "Carcinogenic"

The International Agency for Research on Cancer, a part of the World Health Organization, has moved tanning beds up to the highest cancer risk category--"carcinogenic" to humans.  Tanning beds were previously classified as "probably carcinogenic" to humans. 

The classification came after researchers discovered using a tanning bed before age 30 increases one's risk of melanoma by 75%. 

UFC 101: Anderson Silva vs Forrest Griffin

I have to say I'm looking forward to the Anderson Silva/Forrest Griffin fight on UFC 101.  Silva is just awesome, and Griffin doesn't back down from anyone.  This one could be great!

Anyone want to make a prediction?

Skull Crushers (aka Nose Breakers; French Press) for Triceps

"Skull crushers" are also know as "nose breakers" and "French press."  This is one of my favorite tricep exercises.

Notice how he keeps his arms are leaned just a little bit towards his face (instead of at a 90 degree angle).  This keeps tension on the triceps even when you are locked out. 

P90X: Real User Review

P90X User Review:  from someone who has used the P90X Program.  

As I mentioned before, I haven't yet had time to try P90X.  But one of my blogging friends has agree to write an evaluation for me.  Here's goes:

P90X – Busy schedules often don’t allow for time at the gym 3 to 4 days per week. I’m a busy person who is also Type 1 Diabetic with a Gluten Intolerance. Time for fitness is often not available.

I’ve tried a few types of workouts including all sorts of workout videos and Turbo Jam (BeachBody’s other fitness program – lots of fun); I’ve gone to Curves (circuit training) 4 days a week for 7 months (which was actually pretty good at the beginning, but it doesn’t take long to plateau); I’ve attended fitness dance classes which are generally filled with squats and big arm movements (I did 4 of those each week too, they are fun); I’ve even worked through most sample workouts from a fitness magazine (mostly squats, lunges, arm curls and crunches). All of these things that I have done have given me some successes but have not taken me much closer to my ultimate goal – a body that I can confidently wear a swim suit with.

The P90X videos are fun and if you smile through it, you’ll enjoy them; if you don’t, you’ll probably hate them. There are corny jokes and silly comments. They try to get you to do different things by challenging each other.

There is a lot of importance put into the Stretching as well as the Yoga sections. I thought that was interesting since I have found that although many fitness programs stress it, they actually do very little stretching. One entire video of P90X is dedicated to stretching and one of your workout days is a short workout then stretching (while another entire day is dedicated to Yoga). P90X is the only workout video I’ve ever heard the host tell you that you need to hold a stretch for 30 to 60 seconds and then actually do the stretch for said time.

We set aside time in our schedule for workouts and figured we’d give it a go. After the first month we began to notice results in our cardio, but it wasn’t until the end of the second month that we really saw success (inches dropping off in unwanted places, toning muscle sets previously considered “flabby”, etc).

My muscles always ached … I felt muscles I didn’t realize I had! While we did see more success with the P90X program than in any other fitness plan previously tried and tested, there were related problems (though mostly they revolve around time).

One of the serious disadvantages to this program is that you often need to do two video workouts per day … at 1.5 to 2 hours in length that could be up to 4 hours per day!* Not everyone has 4 hours per day to dedicate to working out. If we had that long, we would have gone to the gym and paid for a membership!

Anyway, this has been my experience. I would recommend P90X to others however if they don’t do the workouts or keep at it, I have no doubt in my mind that they will fail.

The author of this post has her own blog:
http://dogsdeservefreedom.blogspot.com
Her blog is dedicated to the ethical treatment of man's best friend.

*Note:  It is my understanding that you simply do one hour per day.  Perhaps this trainee felt she needed to do more. 

If you want to try P90X, here's what you'll need:

The DVD set (about 120 dollars; maybe less on ebay).
Dumbells (or resistance bands)
Exercise Mat
Chin-up Bar
Chair/Stool

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Thanks for the guest post!

P90X Review: Reading Other Reviews of P90X

A few weeks back I wrote a review of P90X.

Since I haven't yet had time to try it, I'm still doing research to make sure I've recommended something that is worthwhile.  I've read blogs, forums, etc.  Most of them say the same thing:  it is hard work, but it is a good program for fat loss and overall fitness.  P90X is the only "infomercial program" I've encountered that seems to live up to the hype.

One of these days I'll try the abs program and let you know what I think.

http://www.amazon.com/dp/B000TG8D6I/ref=as_li_qf_sp_asin_til?tag=kuyakecom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000TG8D6I&adid=148SSWF6G2YGFDEXVVDD&&ref-refURL=http%3A%2F%2Fdraft.blogger.com%2Fblogger.g%3FblogID%3D8153205567028769164

Miracle Beer Diet

This makes about as much sense as some of the other crummy fat loss supplements I've reviewed on this site:

Coffee: My Favorite Pre-Workout "Supplement"

Want a cheap, effective pre-workout "supplement?"  Just make a cup of coffee.  I think you'll find it to be just as effective as most of the overpriced energy drinks and supplements out there (may of which use caffeine as their active ingredient). 

Weight Gain Powders

I never mentioned weight gain powders in my three effective supplements article.  One reason is I haven't used weight gainers much since my high school days.

Are they worth the money?  Well, weight gain/mass gain supplements are usually just a mix of carbohydrates and protein.  I'd rather just take a protein powder and ad extra calories by mixing whole milk, fruit, etc.  Having said that, weight gain powders can be a convenient way to ad calories if you are really struggling to get enough (see also: How many calories should I eat?).

PS--don't forget that most of your calories should be coming from "real" food.


Optimum Weight Gainers

  
    
  

  

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Brock Lesnar: Who's Next?

I was fairly impressed by Brock Lesnar's performance at UFC 100 (though his sportsmanship needs some work).

Here's my question:  who's next?  Who will be Lesnar's next opponent?  What do you think?

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UFC 100 Results and Recap: Lesnar beats Mir

Alan Belcher vs. Yoshihiro Akiyama (Middleweight)

Akiyama wins by split decision. This decision will be controversial, but it was a close fight. Akiyama did keep a dominant position for most of the second round, but some will argue Belcher did more overall damage. As they say—can’t leave it up to the judges.

Dan Henderson vs. Michael Bisping (Middleweight)

Henderson wins by knockout in the second round. This was a vicious knockout—Bisping was out cold and woke up with no memory of what happened.
Will Henderson fight Anderson Silva next?

Georges St-Pierre vs. Thiago Alves (Welterweight Championship)

GSP scored at will with takedowns and dominated the ground game. Very impressive performance against a formidable opponent.

Brock Lesnar vs. Frank Mir (Heavyweight Championship)

Lesnar wins by technical knockout (referee stop) in the second round.

Lesnar was more methodical and patient than I’ve ever seen him. He used his size and power to his advantage and never put himself in a position to be submitted. Lesnar’s ground-and-pound left Mir’s face completely mangled.

Smoking and Impotence

Guys, here's another reason to quit smoking: impotence.

How Do I Get Washboard Abs?

"How can I get a six pack (aka) washboard abs?"  I get asked this question sometimes.  Want to know the secret?  Here it is: low body fat--get your body fat level low enough and you'll have visible abs.

There's not an ab machine you can buy to get visible abs.  There are several posts on this website dealing with crummy ab machines and why they are a waste of money. 

There's not a certain abdominal exercise that will give you washboard abs.  You should train your abdominal muscles (sit-ups, crunches, etc), but the muscles won't be visible if hidden under a layer of fat.

One more thing--bodybuilders and models often manipulate their water and sodium intake before a contest, photo shoot, movie, etc.  They do this to make sure they aren't carrying too much water/fluid under the skin, which would partially obscure the muscles. 

NOTE: If you want a program to lose fat and have visible abs, I'd recommend Mike Geary's Truth About Abs Ebook. 

I've read some of Geary's articles and it's worth buying. 

Not Yet Re-Focused on Training

A few days back I wrote about getting re-focused on my training. 

Guess what?  It hasn't really happened.  I'm still managing to get in the gym a couple of times a week, and I'm starting a new strength training cycle.  But this is turning out to be one of the busiest months of ministry (for those who don't know me, I'm a missionary/campus minister).  I've been traveling, will travel again soon, and have a really busy speaking schedule.  I won't be able to train at all from July 18th--July 25th. 

I have two options here:
1.  I can get all bent out of shape and worry about my lack of training, or . . .
2. I can just accept the fact that I'm really busy and get back on track by late July or August.

I'm choosing option #2.  I hope all of my fellow fitness enthusiast will approach things the same way.  You have to be flexible, and there is life outside of the gym.

I see guys (on fitness forums, etc) that get nuerotic and think taking a week off is going to turn them into the blob.  It won't--I've learned this from experience.

Proper Bench Press Technique (Videos)

Here are a couple of great videos on proper bench press technique:




I really want you to pay attention to his third point about flaring your elbows out--this is one of the most common mistakes I see in the gym (and I used to do it myself). The proper technique is to tuck your elbows in. This is a much more natural movement and easier on the shoulders. Think about it--if you were to just push against something (like a door), you wouldn't flair your elbows out.



He talks about the tendency some have of moving their hips off the bench--another common error.

Let me tell you one more that I see--guys who will put one (or both) of their feet up on the bench while lifting. This is one of the few things that will make me actually walk over and correct a fellow gym member. If your feet aren't planted on the floor, you have no base and balance for the lift and you set yourself up for injury--falling off one side of the bench with a weighted bar.

Steve McNair: Murder-Suicide Confirmed

The police investigation has concluded Steve McNair was shot in his sleep by girlfriend Sahel Kazemi, who then killed herself.  Kazemi was apparently having major financial problems and suspected McNair was seeing someone else.  She acquired the 9 mm pistol used in the shooting a few days before the murder-suicide.

My thoughts:
Maybe you can say a little prayer for McNair's family--especially his four children.  I can't imagine what they are going through. 

Strength Training: Powerlifting Routines and Periodization

Overcoming strength plateaus through peaking cycles (periodization).

A few days ago I wrote an article on strength training and neurology. I promised to follow it up with some practical application, so here goes:

New trainees will usually get a little bit stronger every workout. Because of this, they can just keep adding a little more weight to the bar every week or so.

A point will come, however, where simple progressive resistance will no longer work. Let’s say you’ve trained to the point of squatting around 300 lb (I'm just using this number at random). You may end up training week after week with a certain weight (maybe 275 lb) without seeing any increase in weight or repetitions.

Why aren’t you getting any stronger?
Well, it seems the central nervous system just gets “burned out” from lifting near your max all of the time.

I learned this lesson years ago. I was in my 20’s and could not seem to get my bench press to the 300 lb mark. I was pressing in the mid to high 200’s every workout, but just couldn’t seem to make any progress. I even had my testosterone level checked to make sure everything was OK (my levels turned out to be normal).

This led me to do some research and learn how powerlifters train. I learned that they cycle the weight and intensity, building up to a peak of strength. This allows the nervous system to recuperate--a concept known as periodization.

I found a peaking cycle used by legendary powerlifter Ed Coan, and it is still one of my favorites. You can find it here on Joe Skopec’s website. This program is built around doing two sets (not including warm-up). Here’s what it would look like with a 300lb max bench press:

As you can see, the first couple of weeks are hardly even challenging—but that’s the point. The CNS can rest from heavy lifting for a while. Slowly but surely, the weights get heavier and the repetitions get lower.

There are many different peaking cycles out there, but they all operate on this principle of periodization—slowly increasing the weight over a period of weeks.

Here are just a few more thoughts on Ed's peaking cycle:
*You may find it works better if you calculate with a little less than your max (10 or 15 lb less).
*You could ad volume to this routine with your isolation or assist lifts.
*I like the fact that you only do two sets for the main lift--less wear and tear on the joints.

NOTE:  Jason Ferruggia's Muscle Gaining Secrets program includes something called micro periodization--you are basically going from light to heavy within the week.  This is useful for beginners.  For more intermediate/advanced lifters I'd highly recommend Minimalist Training.  You'll find some great periodization routines there.

Steve McNair Murdered

I was really suprised to hear of former NFL quarterback Steve McNair's death.




I always liked this guy--he had a great work ethic and attitude.  I also liked the "underdog" nature of McNair's career--he came from a division I-AA school into the NFL. 

More Bad News on America's Obesity Epidemic

The Trust for America's Health has released a new study entitled F as in Fat  2009.  Below is a map showing obesity rates among States:

Mississippi had the highest adult obesity rate (32.5%), but four other States weren't far behind: West Virginia (31.2 %), Alabama (31.1 %) and Tennessee (30.2 %).  Eight of the ten fattest States are in the South.

The study also showed childhood obesity has tripled since 1980:

You can read the whole study here: F as in Fat 2009.