5 Year Old Weightlifter/Gymnast: World's Strongest Child

Here's a video of Giuliano Stroe, who is in the Guinness Book of World Records for completing the fastest ever 10-meter walk with a weight ball between the legs. His feats of strength and agility are phenomenal.

I share the concern of many others who have seen this video: I hope he is not being pushed too hard at such a young age.

Lesnar Unable to Fight in UFC 106

I just read that Brock Lesnar will be unable to fight Shane Carwin in UFC 106.  He has been sick for almost a month ("upper respiratory issues, fever and extreme fatigue") and unable to train.  Their match has been rescheduled for UFC 108.  Tito Ortiz vs. Forrest Griffin has been scheduled in the place of Lesnar/Carwin.

This is disappointing, but I'd rather wait and see the fight once both men are ready.

L-Glutamine: Worthwhile Supplement? (Glutamine Review)

I remember when L-Glutamine supplements came out a few years ago. Like everything in the bodybuilding/health supplement industry, there was a great deal of hype.  I think I remember trying it once, but it's been a while (guess it didn't do much for me or I would have remembered it).

Well, here's what one study found:

The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x day(-1); n = 17) or a placebo (0.9 g maltodextrin x kg lean tissue mass(-1) x day(-1); n = 14 during 6 weeks of total body resistance training. Exercises were performed for four to five sets of 6-12 repetitions at intensities ranging from 60% to 90% 1 repetition maximum (1 RM). Before and after training, measurements were taken of 1 RM squat and bench press strength, peak knee extension torque (using an isokinetic dynamometer), lean tissue mass (dual energy X-ray absorptiometry) and muscle protein degradation (urinary 3-methylhistidine by high performance liquid chromatography). Repeated measures ANOVA showed that strength, torque, lean tissue mass and 3-methylhistidine increased with training (P < 0.05), with no significant difference between groups. Both groups increased their 1 RM squat by approximately 30% and 1 RM bench press by approximately 14%. The glutamine group showed increases of 6% for knee extension torque, 2% for lean tissue mass and 41% for urinary levels of 3-methylhistidine. The placebo group increased knee extension torque by 5%, lean tissue mass by 1.7% and 3-methylhistidine by 56%. We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.

As of now I would not recommend L-Glutamine supplementation--I just don't see the benefit.

My 3 Day Split

I've already mentioned the three day split in a previous article.  Here's my latest routine, based on a three day split (working out 3x a week).

The first number is the sets; second number is the reps.  

First Workout: Legs

Front Squat: 5x5 (five sets, five reps)
One-legged Leg Press: 2-3x8-10 (two to three sets of eight to ten repetitions).
Leg Press (both legs): 2-3x8-10

Calves*:
Straight-leg movement (standing calf raise or using the leg press: 5x5
Slow reps with a 2 second contraction at the top and 3 second pause at the bottom--this is very important.
Bent Leg movement (seated calf raise): 3x8-10
(performed the same way as straight leg, with a pause at the bottom).

Second Workout: Push

Dumbbell Bench Press (on slight incline): 5x5
Cable Crossover: 4x8
Cable Push-Down (for triceps): 3x10

Third Workout: Pull

Romanian Deadlift: 5x5
Face Pulls: 5x10
Leg Curls:  4x8-10


*I'm actually doing calves and abdominal work every session.  Abdominal work varies--usually its crunches, weighted work, etc.

These workouts may seem short, but when combined with calves and abdominal work, they usually take me 45 minutes to an hour.  I may ad a few things, but this is the general idea.

This program is designed for two things:

1. To ad variety to my routine.

2. To develop my lagging body parts.  I'm "attacking" legs on two days and working on fullness in my chest.  I'm not doing a lot of direct back or arm work--don't really need it. 

One of these days I'll be writing an article on changing your workout routine (when, why and how to do it).

I'd also recommend Muscle Gaining Secrets if you are a beginner who wants to learn to how to train.  He also likes three day splits.

NOTE: Since I first wrote this I've found a split that I think is a little better:  The Upper-Lower Body Split

UFC 104: Was Shogun Robbed?

I just watched UFC 104: Machida vs Shogun.  I think Shogun was robbed.  

I'm not an expert, but it clearly seemed like Shogun dished out more damage than his opponent. 

Like they always say--don't leave it to the judges.

This is Why You're Fat

Here's a funny website I ran across: http://thisiswhyyourefat.com

This site features high-calorie dishes from around the world.  Here's one of their latest pictures: a 7 layer whopper (from Japan)--created to celebrate the Windows 7 operating system.

Romanian Deadlift (RDL) for Hamstrings, Lower Back

Here's a video demonstration of the Romanian Deadlift (RDL).  This exercise is superior to the standard stiff-legged deadlift (which can potentially injure the lower back).

As he mentions, you'll slightly bend your knees, try to keep your chest pushed out, keep the weight close to your body, and emphasize feeling the stretch in your hamstrings.  Don't try to go too low--just feel the stretch in your hamstrings and come back up. 

Going too low  puts your lower back in an awkward position (which is the problem with stiff-legged deadlift) and doesn't really help train the hamstrings.

Junk Yard Life: Classic Muscle Car Blog

This is a little off topic, but I thought some of my readers (especially the guys) might want to visit Junk Yard Life.  This blog was started by a grade school friend of mine.  He blogs about classic and/or muscle cars, the process of restoring them, etc.  Good read!

The Front Squat: Tips and Techniques

Here's a video on the front squat (barbell). Watch it and read some of my tips.



Many trainees (yours truly included) find the front squat hits the quadriceps more directly than the traditional back squat. It also seems to work my abdominal muscles harder than back squats do. Here are a few more tips:

*Leave your ego at the door: you will have to do significantly less weight than back squats.

*There are two different styles for hand placement. The guy in the video has placed his hands straight behind his elbows. You can also cross your hands (as pictured here).

*Regardless of hand placement, the key is keeping your elbows up during the movement.  This will keep the bar's weight on your shoulders.

*I've found I have to get the bar really tight up to my throat--it can almost feel like a slight choking sensation.  As you can imagine, this takes some getting used to.

You may want to give this exercise a try to ad some variety to your leg training.   It's also a great exercise for training your legs with much less stress on the spine.


Here's some technical/research info (emphasis mine):

A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals
Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W

Abstract
Gullett, JC, Tillman, MD, Gutierrez, GM, and Chow, JW. A biomechanical comparison of back and front squats in healthy trained individuals. J Strength Cond Res 23(1): 284-292, 2008-The strength and stability of the knee plays an integral role in athletics and activities of daily living. A better understanding of knee joint biomechanics while performing variations of the squat would be useful in rehabilitation and exercise prescription. We quantified and compared tibiofemoral joint kinetics as well as muscle activity while executing front and back squats. Because of the inherent change in the position of the center of mass of the bar between the front and back squat lifts, we hypothesized that the back squat would result in increased loads on the knee joint and that the front squat would result in increased knee extensor and decreased back extensor muscle activity. A crossover study design was used. To assess the net force and torque placed on the knee and muscle activation levels, a combination of video and force data, as well as surface electromyographic data, were collected from 15 healthy trained individuals. The back squat resulted in significantly higher compressive forces and knee extensor moments than the front squat. Shear forces at the knee were small in magnitude, posteriorly directed, and did not vary between the squat variations. Although bar position did not influence muscle activity, muscle activation during the ascending phase was significantly greater than during the descending phase. The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments. The results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health.

Stop Smoking: Cigarettes and Blindness (video)

Video on the connection between cigarette smoking and blindness:

Note: You may wan to try the Quit Smoking Expert program if you want some extra help quitting.

The Cable Crossover

Here's a pretty good video demonstration of the cable crossover. This is and isolation movement--it isolates the pectoral muscles.

Here's where the advantage of using cables comes in: you have the same resistance throughout the whole movement--from stretch all the way to contraction. With a dumbbell fly the resistance would decrease as you reach the height of the movement. No such issue with cables.

I would recommend using cable crossovers after you've finished your compound movements (bench press, etc).

"Captain" Lou Albano Dies at 76

I just learned that Captain Lou Albano has passed away from natural causes.  Albano was a manager in the WWF (now called WWE) for 15 years.  We was one of the most hated men in professional wrestling--quite an accomplishment when that is your goal (playing the role of the "heel").  He was know for wearing rubber bands on his face and beard.

Albano became recognized outside the wrestling world  for his role in Cyndi Lauper's "Girls Just Want to Have Fun" video.

Shoes For Lifting Weights: What Kind of Shoes Should I Wear?

What kind of shoes should I wear when lifting weights?

Before I answer this question, let me explain something:  I lifted for years in whatever sneaker I happened to be wearing (Nike cross trainers, etc) and did just fine.  But I eventually switched to Converse Chuck Taylor All Star (or some similar style canvas shoe).

Here's why:

A typical running/cross-training shoe has some cushion in it, especially in the heel.  This is fine for jogging and other sports, but it's probably not the ideal for lifting weights.  Padding in the heel causes two potential problems for weight lifting. 

First, the extra elevation under your heel may put you at risk for turning over on your ankle during squats (and similar lifts).  It has never happened to me, but I see how it could be possible.

There's another problem:  that extra padding also takes away some of the force you are exerting into the floor--this is not what you want when you are doing deadlifts or power cleans.  Does it make a huge difference?  Maybe not, but I want every advantage when lifting.

Last but not least, canvas shoes tend to be cooler than most sneakers.

I prefer the "lo top" versions because it doesn't interfere with calf training (since there's no fabric around the ankles).   A good pair of Chucks are inexpensive and will last for quite a while (especially if you only wear them for lifting). 

ads from Shopzilla,Inc

Stop Smoking: Funny Commercial

UFC 104: Machida vs. Shogun (Video Preview)

Video preview of UFC 104: Machida vs Shogun

Optimum Whey Protein Powder Review

Optimum Whey Protein Powder is my easily favorite protein supplement. It tastes great and mixes easily--a convenient way to get extra protein in your diet and it's also good for post-workout shakes. Below are some links to buy. Remember, buying in bulk is more cost-effective. I usually buy 10lb at once.

Optimum Whey at Bodybuilding.com

Video: Bruce Lee Plays Table Tennis using Nunchucks

Here's a video of Bruce Lee playing table tennis (or ping pong if you prefer)--using nunchucks. 
Incredible!

October 12th Training Journal

Well, what can I say about the last week or so?  It has stunk in terms of training.  But life is still good.

A major flood hit us here in Manila a couple of weeks ago.  I volunteered to help with relief efforts for a couple of days, so that was my "lifting."  Last week I was sick.  Not sure exactly what was going on, but I was very weak.  I finally made it back to the gym late last week.

I've been lifting weights for over twenty years, and I've learned not to obsess if I miss a week of training.  The weight room is supposed to enhance my life, not be my life. 

I think I'm going to make some adjustments to my training.  I'm probably going to try front squats for a few weeks instead of standard back squats (I'll talk more about front squats in a future article).  I may also replace regular bench press with dumbbell bench press and ad dead lift into my routine. 

I'm just feeling the need to ad some variety and mix things up a bit. 

I Want to Look Like That Guy (Documentary)

This looks interesting. Here's the website: http://www.iwanttolooklikethatguy.com

The Gripad

Here's one of those inventions I wish I had come up with: the Gripad.  It's basically an alternative to weightlifting gloves. Here's their commercial, and you can click the banner below to check out their website. 



If you are interested in buying, please use the banner below and put a few cents in my pocket.

Funny Gym Accident

I'm not sure what this guy was thinking.

Cigarette Smoking: Tar

This video demonstrates the amount of tar cigarette smoking deposits one's lungs.

Not all Protein is Created Equally (Guest Post)

This post brought to you by The Supplement Rating website.

You may think that protein is protein, and as long as you are getting enough of it, you are going to remain anabolic all day. Wrong! Different types of proteins are better at different times, and it is beneficial to know when to take each type of protein.

Whey Protein: Tried and True

Whey protein is derived from cow's milk. Whey is made by removing the curd from milk (the stuff used to make cheese), and passing the remainder through some filters to remove everything but the protein. Whats left over is the whey protein powder. Typically some additives are mixed in before being sold, such as flavoring or extra amino acids such as BCAAs or glutamine.

Whey protein is typically a faster-absorbing form of protein, so it is best used when you will be able to get other protein sources shortly after. For example, whey protein be good for refueling immediately after a workout, but may not the best choice right before bed.

One final advantage to whey protein is the price. Whey Protein is the most popular ingredient in protein supplements, and tends to be the cheapest form of protein available.

Casein: Sometimes, Slower is Better

Casein protein is also derived from cow's milk, but is separated from the milk through a different process than whey. This process is known as ultrafiltration, and is done without the use of any chemicals.

Casein is different from whey protein in that it is a very slow digesting protein. Since it is slowly digested, it releases smaller amounts of protein over a longer period of time. This makes it a great protein to take if you aren't going to be getting anymore protein for a while, for instance, right before bed. Casein supplies your body with protein throughout the night to help prevent entering a catabolic state during the night.

Egg: Crack Open Some Muscle

Egg protein is derived from egg whites. Some people think that the egg is the best source of protein because it is complete in essential amino acids, branch chain aminos acids and glutamine. Egg protein is, in fact, a very complete source of protein which is highly absorbed within the body. Egg protein takes between 1.5 to 3 hours to absorb, which is slower than whey, but faster than casein.

Egg protein makes a great meal replacement because of its completeness and slower absorbency than whey.

Soy: Power in the Fields

Soy protein is derived from soybeans. Soy protein is a good alternative to other proteins if you are looking for something that does not contain animal products. Because it is derived from a plant, soy is mostly allergen-free. Soy also tends to be low in or free of fat, cholesterol and lactose.

Although soy is a good alternative to whey, it does have some potential down-sides. Soy contains isoflavones and other components which may have hormonal effects. Some studies have shown a link between consuming soy and an increase in estrogen.

Amino Acids: The Building Blocks of Muscle

While the previously-listed proteins are consist of many amino acids, certain amino acids can be supplemented all on their own. Glutamine is known as the most abundant amino acid found in muscle, and should be taken right after a workout. BCAAs (Branched Chain Amino Acids) and EAA (Essential Amino Acids) help immediately repair muscle tissue, and can be taken pre-workout or intra-workout.

Wisconsin Man Loses 257 Pounds in 30 Months (wcco.com)

At 512 pounds, Bob Bedford decided he needed a major change in his life. He wanted to be around for his two young daughters. He didn't want surgery, and opted to lose weight through diet and exercise. Bedford sought help at the Medical Weight Management Clinic at the University of Minnesota Medical Center.  He also joined the local YMCA and exercised every day. He lost 257 pounds in 30 months--more than half his original weight.

You can read more of his story here: WCCO.com: Man Loses 257 Pounds in 30 Months

You can also visit Bob's Bedford's website:  LatheredUp Ministries 

NOTE: If you'd like to lose fat I'd recommend Mike Geary's Truth About Abs.  It's my #1 selling fat loss program on this blog. 

A Different Kind of Lifting

As many of you know, I live in Manila, Philippines.  We've been hit really hard by Typhoon Ondoy (known internationally as Ketsana).  I was not personally affected, by thousands of people were not so fortunate. 

Here's a picture of me helping to move some relief supplies for World Vision Philippines.  If any of you would like to help, just click here for more info: World Vision Relief Efforts.  I've seen what they are doing with my own eyes, and I endorse them without hesitation.