Monthly Archives: November 2012

January 2013 Issue Preview

Our January issue takes an over-40 turn as L.T. talks with 45-year-old Vince Galanti. It took him two decades to get his pro card—but he’s learned loads about building muscle and amassing motivation. He shares it all, including his winning workout and diet. We’ll also have more from the Diet Doc, Joe Klemczewski, Ph.D., on how to rip up your physique, a profile on up-and-coming strongman Jon-Clark Eklund and the 10 keys to a world-record bench press—or at least an impressive new personal record.

FEATURES

42 TRAIN, EAT, GROW 159
C-S Pre-Ex, Power-Density Intensity and many more variations for major mass creation.
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66 TRANSFORMATION
Ann Bernard dropped 50 pounds and reshaped her physique. It was a return to form that got her onstage at last.
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70 PRIME-TIME PRO
Lonnie Teper tracked down X-Man Toney Freeman on the post-Olympia tour to find out how he gets his kicks at age 46. Spoiler alert: Achieving ultra conditioning is involved.
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82 A BODYBUILDER IS BORN: GENERATIONS
If you can’t flex it, don’t carry it. Ron Harris lays out the virtues of staying leaner in the off season so ripping up in the spring is a much easier thing.
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86 HIT YOUR BACK
Roger Lockridge outlines a quick, high-intensity blast to help you build a barn-door back. This will do the trick to get you wide and thick!
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92 IFBB MR. OLYMPIA
Motivating, dramatic pics from the Vegas showdown: The most muscular men in the world came to challenge the champ, who didn’t back down.
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100 ABS FOR LIFE
Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, begins his blueprint for a permanent six-pack. First up: Dealing with family, friends and f-ing idiots.
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104 DRIVEN
The pro card took him nearly two decades. At 45 Vince Galanti just keeps pumping. L.T. finds out how he does it—training, diet and mental focus.
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112 X-FIT: SOLID CIRCUIT WORKOUTS
Cornell Hunt shows you how to design peak-conditioning programs with a muscle-building edge.
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116 HARDBODY
Meet Optimum Nutrition athlete Nicole Rae Spitzack, a Tennessee titan who’s got it going on. Hot!
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116 MUSCLE BEACH
The July 4 event was filled with fun in the sun and fantastic physiques—plus, Al Pacino. Check out the action.
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DEPARTMENTS

20 TRAIN TO GAIN
The front-to-back quad attack, feel better about yourself and how to score six-pack abs—secrets from Lee Labrada.
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30 EAT TO GROW
Estrogens in food, why we get fat and a special report on fenugreek, the insulin-GH-testosterone link.
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54 NATURALLY HUGE
Mr. Natural Olympia John Hansen reveals how he won the Mr. Universe again 20 years later.
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58 CRITICAL MASS
Workout architect Steve Holman lays out the high-low-to-grow plan. It’s time to size up now!
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62 SMART TRAINING
Coach Charles Poliquin discusses barbells vs. dumbbells.
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128 ANABOLIC RESEARCH
Jerry Brainum looks at boron—is it anabolic after all?
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132 NEWS & VIEWS
L.T.’s got all the Olympia scoop, plus news from the bodybuilding world and a look at the final big O of the 2012 season.
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140 PRIME-TIME MUSCLE
Dave Goodin’s tips on building contest-ready legs, and Tony DiCosta’s motivating story, “The Real ‘Field of Dreams.’”
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150 MIND/BODY CONNECTION
Coach Bill Starr’s look at the power clean, the athlete’s exercise. Plus, Eve Dawes in the gym, and the truth about your water bottle—it may be killing you.
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160 READERS WRITE
Beaches and babes, transformation sensation and old school rules.
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Source: www.ironmanmagazine.com

Tip 489: Tips To Get Best Results from Deep, Full-Range of Motion Squats

Do deep, full-range of motion squats to get the most out of your training whether your goal is athletic performance, body composition, or optimal mobility. Research shows that you shouldn’t be afraid to squat all the way down—full-range squats won’t cause knee pain! In fact, a kinetic analysis of the full squat will help ease your fears.

A common misconception is that full squats are bad for the knees because they require the knees to travel forward over the toes. Research shows that this forward movement does not hurt the knees or increase knee laxity. An 8-week study that compared parallel with below parallel squats showed no difference in knee laxity, and elite weightlifters who regularly deep squat with near maximal loads have less knee laxity than controls.

This is probably because the greatest shear force on the knee is actually at the start of the squat when the lifter initiates the bend of the knee, but the pressure on the knee decreases as the knee angle increases from parallel to the deep squat position. Therefore, both partial- and full-range of motion squats experience that shear force as the motion is initiated, meaning the most important thing is to ensure a basic structural balance before ever beginning to squat, whatever depth you choose to train.

Another new study showed that the peak force at the knee is progressively greater as squat depth increases from a half squat to parallel to the deep squat. Peak force at the knee increased to the greatest degree as trainees go from a body weight squat to a loaded squat that is 50 percent of the 1RM. Peak force was also greater at 85 percent of the 1RM than at 50 percent of the 1RM, however, the degree of increase was much smaller than from body weight to the 50 percent load.

What all this amounts to is that there is greater force at the knee as you increase depth and as you increase load. Just as you wouldn’t avoid training with weight because it increases force at the knee, you shouldn’t avoid going all the way down. Be aware that the load on the knee during full body weight squats is comparable to the load on the knee that is generated when you walk down the stairs.

Another take away point is that you need to be healthy, achieve basic structural balance, and have a certain degree of flexibility to be able to do squats of any kind. Once basic structural balance among the lower body muscles is achieved (for example, correct strength ratios between the VMO of the quad and other quad muscles), the full-range squat will help improve flexibility and mobility for daily living.

Other benefits of full-range squatting include the following:
•    Stronger ligaments, tendons, and bones
•    Greater speed and power of the lower back and lower body musculature
•    Better neuromuscular efficiency
•    Optimal strength ratios through the trunk, quads, and hamstrings.
•    Optimal strength at every angle that the hip, ankle, and knee joints move through
•    Assuming healthy knees, reduced injury potential through full-range of motion movements present in sports

References
Lorenzetti, S., Bulay, T., et al. Comparison of the Angles and Corresponding Moment in the Knee and Hip during Restricted and Unrestricted Squats. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.

Cotter, J., et al. Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
 

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What to Take to Get in Shape

www.ironmanmagazine.comLooking to get bigger, leaner and/or downright inside-out shredded? Then you may want to check out the 2012 ProSource Sports Supplement Buyer’s Guide.

In it you’ll find to-the-point descriptions of just about any type of supplement you can imagine—from fat burners to protein to testosterone boosters to pump enhancers and more.

As senior editor Bill Kispert says in his letter on page 2, “We carefully investigate the products we sell to ensure the highest level of efficacy and value. As fellow bodybuilders and athletes ourselves, we realize that you want real results from the supplements you invest in, and, therefore, we put more emphasis on our product selection than perhaps any other company in the industry.”

Many of the supplements are rated and even show supplement facts from the labels, a nice touch. There’s even a section on clothing, straps, gloves, hats and other items, and at the back you’ll find an alphabetized list of all the brands that are included, along with the company’s products and pricing. It’s like a quick reference when you know exactly what you’re after.

Oh, and you’ll see lots of motivating muscle too—from Joe Donnelly, the man on the cover, to Dan Decker, Greg Plitt and even Ronnie Coleman.

This is truly one of bodybuilding’s most revered and influential publications—and it’s been helping bodybuilders achieve their goals for 15 years. To get your copy—online or printed—go to www.ProSource.net.

 

Source: www.ironmanmagazine.com

Tip 488: Tips to Get Fat Loss Results from Sprint Interval Training

Do sprint interval training to lose fat fast and improve conditioning. Research shows that sprint interval training is the best conditioning method for fat loss, but you have to use a precise interval program in order to get results—haphazardly making up intervals is not the best way to go.

There are a wide variety of interval programs out there and research shows that they yield different results based on how they stress the body to adapt. For example, a recent study showed that an interval model called 30-20-10 was highly effective at improving health markers and performance in recreational runners, but it probably isn’t the best method for fat loss because it’s not intense enough to generate high levels of lactate or growth hormone.

The 30-20-10 model has trainees perform four 5-minute intervals in which they jog for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 seconds, and then repeat. After doing the program for 7 weeks, trainees improved performance on a 1,500 meter run by 21 seconds and by 48 seconds on a 5 km run. They also decreased their systolic blood pressure by 5 mm Hg and improved cholesterol levels.

Body composition wasn’t measured, but there was no change in muscle pump activity, indicating that although the program improved performance and health, it wasn’t metabolically taxing enough to produce significant fat loss or muscle development.

In comparison, a 20-minute sprint interval program that used 60 intervals of all-out 8-second sprints followed by 12 seconds recovery on a ergometer cycle resulted in 2 kg fat loss and 1 kg muscle development in untrained men. The same program produced 2.5 kg fat loss in women. Note that the difference between this program and the 30-20-10 method is that for each minute trained, trainees sprint all out for a total of 24 seconds, compared to only 10 seconds with 30-20-10. The greater time spent working at maximal intensity is the difference in metabolic stress for fat loss.

For trained individuals or athletes, more demanding programs may be necessary.  Studies suggest longer all-out intervals will elevate growth hormone to produce fat burning.

For instance a very demanding 1 to 1 interval-to-rest program has produced significant fat loss and performance enhancement in trained athletes. This program used four 4-minute intervals with a 30-second sprint and 30-second jogging recovery.

Another model that allowed participants to lose 9 times more body fat than a steady-state aerobic program used 10 sprints of 15 seconds each increasing to 15 sprints of 30 seconds each as trainees began to adapt. The recovery period was based on heart rate—once it returned to 120 beats per minute the next interval was performed.

A third model that produced a significant 2 kg loss of body fat in trained runners included two interval protocols alternated for four sprint sessions a week: Ten intervals of 30-second  all-out sprints with 90-seconds active rest and 6 intervals of 2-mintue maximal intensity sprints followed by 90 second active rest. The maximal intensity sprints were performed at the maximal running speed achieved during a treadmill stage test to exhaustion, so they weren’t at the maximal speed that the trainees could run.

The take away is that you must program interval training to reach your goal and if that goal is fat loss, near maximal intensity sprints in the 30 second range to produce lactate buildup are ideal. Rest periods should be active rather than passive, and 1 to 2 or 1 to 3 work-to-rest intervals have proven effective for eliciting a growth hormone response for fat loss.

References
Tremblay, A., Simoneau, J., et al. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 1994. 43(7), 814-818.



Gunnarson, T., Bangsbo, J. The 10-20-30 Training Concept Improves Performance and Health Profile in Moderately Trained Runners. Journal of Applied Physiology. 2012. 113, 1, 1624-1633.

Heydari, M., Freud, J., et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. Journal of Obesity. 2012. Published Ahead of Print.
 

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Red Wine Compounds Aid Gut Health

www.ironmanmagazine.comPrebiotic compounds are nondigestible substances with a beneficial physiological effect, selectively stimulating the favorable activity of beneficial bacteria within the gastrointestinal tract. Spanish researchers have found that red wine polyphenols increase beneficial bacteria, including strains of Bifidobacterium, Enterococcus, Prevotella, and Bacteroides.

Maria Isabel Queipo-Ortuno, from the Laboratorio de Investigaciones Biomedicas del Hospital Virgen de la Victoria, and colleagues studied 10 healthy male subjects who went through four phases of a crossover intervention study. They first engaged in a washout period, during which they avoided all alcohol and red wine for 15 days. The participants then drank either de-alcoholized red wine (272 milliliters per day), red wine (272 milliliters per day) or gin (100 milliliters per day) for 20 days each. Fecal samples were taken at each phase.

The researchers observed that the two red wine groups produced the greatest increase in the diversity of Bifidobacterium, Enterococcus, Prevotella and Bacteroides. Gin resulted in increases only in Bacteroides and Clostridium, and disappearance of Prevotella. In addition, the red wine groups showed decreases in total cholesterol and high-density lipoprotein, the so-called cholesterol, as well as a decline in C-reactive protein, an established marker of inflammation.

The authors conclude, “This study showed that red wine consumption can significantly modulate the growth of select gut microbiota in humans, which suggests possible prebiotic benefits associated with the inclusion of red wine polyphenols in the diet.“

Isabel, M., et al. (2012). Influence of red wine polyphenols and ethanol on the gut microbiota ecology and biochemical biomarkers. Am J Clin Nutr. 95(6):1323-1334.

—Dr. Bob Goldman
www.WorldHealth.net

 

Editor’s note: For the latest information and research on health and aging, subscribe to the American Academy of Anti-Aging Medicine e-zine free at WorldHealth.net.

Source: www.ironmanmagazine.com

Popped Antioxidants

www.ironmanmagazine.comYou may not think of popcorn as a health food, but it’s got lots of good stuff in it.

According to the June ’12 Health, three cups of popcorn gives you 300 milligrams of antioxidants, which is as much as some fruits.

The best popcorn to eat is the air-popped variety. You can season it with a teaspoon of olive oil and just a light sprinkle of salt.

Source: www.ironmanmagazine.com

Great Recipes for Kids

I was snooping around some of our foods sites on About.com today and I found several recipes that I think kids will love and in most cases, I think the ...

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Serious Personal Training Can Be Fun!

I’m very aware that the message we give off at UP is one that screams “serious personal training”.  I also know that this can be off putting to some, and up to a point I really don’t care. Yes, I want UP to be successful, and I also want to bring the concept of “serious personal training” Read more . . .

Related posts:

  1. Successful Personal Training Clients
  2. Biosignature Modulation – personal training advice at its best!
  3. Glenn Parker personal training on the BBC!

Tip 487: Gain Lower Body Strength & Prevent ACL Injury With Structural Balance

Gain lower body strength and prevent ACL injury by training for structural balance. Research shows 50 to 80 percent of ACL injuries in field and court sport are non-contact and could be prevented.

A new review into why non-contact ACL injuries occur points to a few things you can do to decrease risk. Despite a number of conflicting and inconclusive studies, a few key points came out of the analysis:

•    Movement analysis of ACL injuries show that a low knee flexion angle, knee valgus, and minimal internal knee rotation were linked to increased injury risk.

•    Higher ground reaction forces, particularly during cutting motions, increase ACL injury risk. Imbalances between the lower body muscles increase risk of injury when the body experiences high GRF. Aside from a finding that greater soleus activation aids in stabilizing the tibia from the posterior and thereby reduces ACL injury risk, no conclusions were offered about how structural imbalances influence injury risk.

•    There was a higher ACL injury risk when an athlete was sidestepping (when the athlete pushes off the right foot to change direction to the left, for example) than when cross-cutting (pushes of the left foot to change direction to the left) or doing a jump and step cut (athlete jumps to pivot point, lands, and sidesteps off right to change direction to the left).

•    Knee joint laxity, which can be defined as passive or active, was found to contribute to ACL injury risk. Neuromuscular control and strength as well as hormone levels contribute to knee joint laxity. Greater hamstring flexibility and anterior tibialis volume were linked to increased ACL injury risk in one study, however, this connection doesn’t consider how structural balance of the lower body muscles influence injury rates.

•    No study tested the effect of increasing strength on ACL injury risk. Nor were there any studies assessing knee joint strength ratio and injury risk.

•    There was a lack of studies on how fatigue and proprioception influence injury risk. However, we do know from previous studies that a fatiguing lower body strength training protocol of deadlifts, back squats, and bench presses resulted in significant changes in athletes’ movement patterns in a body weight squat. During the descent, athletes recruited the hip adductors to function as hip extensors to eccentrically control the body. The hip adductors were also overly engaged at the expense of the hip and knee extensors when producing concentric force to return to neutral.

Although much remains unknown about ACL injury prevention, the take away is that training for structural balance in the lower body so that athletes can manage high GRFs most effectively will keep them healthier. The effect of muscle imbalances can be seen with a recent study that showed that having subjects do body weight squats with the ankle dorsiflexed 12 degrees on a wedge board resulted in greater knee valgus and higher soleus activity, which decreased activity of the vastus medialis obliquus.

This is one example of how imbalanced muscles and range of motion restrictions can influence movement patterns. Naturally, the body weight squat is a diverse movement from a cutting motion at high speed, but it points to the training factors that need to be addressed to prevent injury and improve performance. A structural balance screen that looks at the body unilaterally and bilaterally will allow you to identify problems. Split squats, step ups, and eventually deep squats can help develop greater structural balance.

Reference
Serpell, B., et al. Mechanisms and Risk Factors for Non-Contact ACL Injury in Age Mature Athletes Who Engage in Field or Court Sports. Journal of Strength and Conditioning Research. 2012. 26(11), 3160-3176.
 

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A Revolutionary Study

www.ironmanmagazine.comWe would like to share a study that can only be described as “revolutionary” in its impact for senior citizens. The study, as incredulous as it may sound, revealed that strength training can actually reverse the aging process.

The study was published in the online medical journal Public Library of Science. In it researchers Melov, Tarnopolsky, Beckman, Falkey and Hubbard recruited 25 healthy seniors, average age 70, and an equal number of college students, average age 26. All submitted to having muscle biopsies performed, and then the researchers compared 24,000 genes in each participant. They noted that 600 genes were markedly different in the older and younger subjects.

Prior to the study both the senior and younger subjects were found to have similar activity levels, but the young people were, as one might expect, considerably stronger. The seniors then took part in a strength-training program for six months. When it was over, their strength had gone from being 59 percent weaker than the younger subjects to being only 38 percent weaker. More important, however, was the change in the seniors’ genes. Their genetic fingerprints changed noticeably, looking a lot more like those of the younger trainees. The researchers concluded their study, as follows:

“Following exercise training, the transcriptional signature of aging was markedly reversed back to that of younger levels for most genes that were affected by both age and exercise. We conclude that healthy older adults show evidence of mitochondrial impairment and muscle weakness, but that this can be partially reversed at the phenotypic level and substantially reversed at the transcriptome level, following six months of resistance exercise training.”

It’s worth noting that nothing else in human history has shown a functional reversing of age in humans at a molecular level. When resveratrol was shown to produce some reversal of aging in mice and worms, it flew off the shelves—without any proof that it’s an age-reversal agent in humans (and only some suggestive evidence that it functions that way in animals). But here, after millennia of searching for the “fountain of youth,” of searching for anything that might extend life or objectively reverse aging in humans (going back as far as our earliest recorded literature in The Epic of Gilgamesh), a clinical study has essentially said, “Look, here it is—an actual functional reversal of aging at the molecular level!” It is absolutely astounding to take genes that were functioning very poorly and then return them to a normal level of functioning in elderly people.

But it’s not surprising to us—nor to anyone who performs the type of training that we advocate—because it’s not uncommon to witness elderly people start working out with very minimal weights and then, in a short span of time, see their strength become equal to or greater than the average 25-year-old that we bring in off the street for a first workout. Indeed, we have 75- and 80-year-old clients training at our facilities, and routinely when we bring in a new 25-year-old client, the weights we start them off with are not approaching what most of our older, established clients are currently using.

The most amazing thing that happened after this study came out in 2007 was—nothing. That news of such magnitude should come out during our lifetime and not be on the front page of every newspaper and at the top of every evening program was a surprise to us. Perhaps it failed to garner much attention because people are more than willing to take a pill, thinking it’s going to reverse their aging. It’s only the exceptional individual who would hear such news and say, “I can do something for myself. By the sweat of my own brow and by applying my own effort and my own work ethic I can achieve this for myself!” Perhaps.

For this benefit to occur, an individual, young or old, must be willing to train with effort, a rare find in our society. The beautiful thing is that the ones who understand and apply this are the ones we get to work with—and the ones who are reaping all the benefits we’ve covered in this book.

—Doug McGuff, M.D., and John Little

 

Editor’s note: The above is an excerpt from Body by Science, available at www.Home-Gym.com, or call 1-800-447-0008.

Source: www.ironmanmagazine.com