Friday, November 22, 2013

Can You Recommend any Natural Sleep Aids?

Quality sleep is absolutely vital for both mental and physical health.  As far as your workouts go, poor sleep will definitely prevent you from making optimal gains.  Assuming your evening habits are conducive to sleep and you have exhausted behavioral remedies, I'd recommend looking at 5 different products, each of which I have used with varying degrees of success.

The first is Valerian Root.  This has been used for centuries as a sleep aid and many folks highly recommend it.  Follow label dosage instructions and make sure you purchase from a reputable herbalist, as many herbal remedies either have contaminants or lack any of the supposed label ingredients.  I have tried Valerian root on occasion, but have not experienced any results.

Second, is Tryptophan, an essential amino acid, that has sometimes been shown to be an effective sleep aid when used as a supplement.  This is the ingredient that supposedly makes you fall asleep after eating turkey on Thanksgiving. It effects serotonin level in the brain. Some report very good results but it has never done anything for me. Follow dosage instructions on the label.

Third, is 5-HTP. This also effects neuro-transmitters in the brain and has shown effectiveness as both an anti-depressant and as a sleep aid.  It is widely used in Europe and I have used it with some success over the years.  I normally use it for no longer than 3-4 weeks at a time, as it actually starts to disrupt my sleep after a certain period of time.  Again, follow dosage recommendations on the label.

Fourth, is Melatonin a hormone that plays a role in circadian rhythms.  This product is especially useful to older individuals as natural levels tend to drop off dramatically after age 50.  I have used it with some success and my wife swears by it.  Fol ow label dosage.

Lastly, is ZMA an amalgamation of zinc and magnesium that was first produced by the BALCO labs, the same guys that were involved in the Barry Bonds "juicing" scandal.  I find this product to be extremely effective but it does have one significant side effect which causes some to not or stop using it.  It causes very long and vivid dreams.  To mitigate this, I reduce my dosage to either 1/3 or 2/3 of the label recommendation. It still works, but the extent of the vivid dreaming is reduced.

Each of these are worth a try, if you're sleeping is not right.  Don't mix any of them and if you have no success after trying each for 2-3 weeks in succession, you might want to consult a sleep specialist.

 

Tuesday, November 19, 2013

I'm 14 and not Gaining Muscle

My first observation would be that at 14 you may not yet have sufficient androgenic hormones to build any significant muscle. You need to be well into your adolescent growth spurt to have enough testosterone to do the job. Personally, I did not start responding to weight training until I was 15.

If that's not the case, look to some of the good hard gainer workouts and diets that are out there.  Use basic heavy compound movements with a barbell.  Use good form for 2-4 sets of 8-12 reps and start with a whole body routine of 8-10 movements, no more than 3 times per week for the first 2-3 months. 

Eat a good healthy diet emphisizing lean protein, vegetables and fruit, nuts and healthy oils, and whole grains as needed to keep energy levels up and growth continuous.  At your age, if you can tolerate it, low and non-fat dairy is also a good choice.

Copying Arnold's program likely has too much volume and not enough rest, the latter being important because I see you use the phrase, "every day."

Learn. Be patient. Be consistent. Work Hard. Eat well. You'll grow.

Thursday, November 14, 2013

What is the Most Effective Exercise for the Mid-back and Scapula

Really, any rowing movement is going to hit all of the muscles of the upper/mid-back. Picking the specific exercise is really going to be a matter of personal choice and individual bio-mechanics. Machine rows, face pulls, barbell rows, T-bar rows, various handles, various grips, are all part of the trial and error equation that are going to help you find the particular exercises that hit the specific muscles you want,  in just the way you want to feel it.

And feeling it, is key.  No matter which exercise you choose, making sure that you're pulling the shoulder blades back, at the end of the concentric contraction, is vital. In fact, you should chose a weight that allows you to hold this contracted position for a count or two before slowly lowering the weight.  This allows you to develop that all important "mind/muscle" connection in your upper back.

Further, I'd recommend starting with a weight that allows at least 12-15 repetitions while maintaining impeccable form.  Two to four sets is plenty to start with.

Once you have spent some time really learning how to use and activate these muscles, the weight can go up, the reps can drop, and (dare I say it) your form can loosen up a bit.

Most have a hard time learning to activate their upper back muscles, primarily because they can't see, them.  Consequently, they rely on the relatively weak biceps and body momentum to lift increasingly heavy weights, with no results.

Start small.  Work patiently and consistently.  Work hard. You'll get the results you want.

Tuesday, November 5, 2013

Am I Gaining Weight too Fast

Although there is something to be said for a "bulking" phase in the first few years of a serious bodybuilding or strength gaining program, there is never a good reason to get overly fat in the process.  And, while there needs to be an energy surplus to gain appreciable muscle size, especially in the long-term, it does not need to be huge. A couple hundred calories per day is sufficient to grow quite quickly.

In fact, most successful natural bodybuilders now rarely go more than 10 pound over their competitive body weight while working to gain more size in the off season. That 10 pounds also comes slowly as the energy surplus is ratcheted up over a period of weeks and months to facilitate new muscle growth.

The easiest way to gauge whether you're gaining too fast and putting on more fat than muscle, is to either consistently measure your waist, or easier still, just make sure your pants are not getting tighter.  As a "rule of thumb" most folks who are already relatively lean, or display an "athletic physique, are gong to put about an inch on their waist for every 4 pounds of fat gain.  8 pounds is going to equal 2 inches and that should be your limit.  Once you hit that, and that should take at least 3-6 months on a solid, well planned bulk, slowly cut back on the calories. Is just too hard to lean out and keep your muscle, naturally, if you go too high.

Unless you're playing offensive line, excess fat just does no good in either bodybuilding or sports and doesn't do your health any good either.

If your current gains are solid, and your waist is not growing appreciably, keep at it.  Your gains seem to be outstanding, at this time.

Monday, November 4, 2013

Why are my Quads not Responding to Squats

You state that your Central Nervous System is giving out on you before you're able to really tax your quads.  And, you're forced to stop your workout because your cardio vascular (CV) system (heavy breathing and a very high heart rate), is not allowing you to continue.

I have three thoughts on how to proceed.

First, it sounds as though your CV system is not well conditioned.  High rep squats, especially for multiple sets, are extremely demanding on the CV system. Take some time, a few weeks or months is realistic, to build a solid CV base using both steady state cardio as well as some high intensity intervals.  The specific exercises you use, running, cycling, elliptical, rowing, is less important than enhancing your overall CV system and your ability to do high intensity work.

Second, several recent studies have shown that for anything other than an all out 10 second or less sprint, or lifting in the 5 rep or less range, it's the mind, not the body that is the limiting factor. Structured, positive, rehearsed self-talk has been shown to both ease perceived effort and significantly increase time to exhaustion in  controlled studies.  Take the time to practice some basic sports psychology and add it to your gym repertoire.  It might help significantly, especially for something as demanding as squats, if you do not come from a sports/athletic background.

Finally, although most consider squats to the the "king" of exercises, some simply do not respond as well as others because of genetically based bio-mechanics.  Have someone knowledgeable check your form and work to correct it, if it's not right.  If that doesn't work, consider other exercises, specifically to better hit your quads, e.g. leg presses of various types and various foot placings, lunges, etc.
 

Friday, November 1, 2013

Should I be using Creatine

Creatine is one of the most extensively researched supplements on the market and its safety and effectiveness is now unquestioned.  At the same time, just like with anything else, there's going to be a "bell curve" of responsiveness.  Some will have an incredible response (I gained 10 solid pounds and my lifts all went up 15-20% during my first month of use, after an almost 2 year plateau) while others may not respond much at all. Most will fall somewhere in the middle and be very pleased.

Creatine will allow you to get several more reps per set because of its ability to replenish ATP in the working muscle.  This translates into immediate strength gains as well as increased work and resultant improvement in both strength and size over time.

I don't recommend one form of creatine over another, and have been more than satisfied with plain old creatine monohydrate. 

Since one of the functions of creatine is to pull more water into the muscle cells, increased water consumption is recommended as you load or when you first start using it.  This will also help to alleviate any stomach distress and minimize cramping, a couple of the side effects that were reported frequently when the product first came on the market.

I don't think a load phase is necessary and I don't think you need to cycle off.

If you can afford it, creatine is at the very top of list of  supplements I would recommend.
 

Monday, October 28, 2013

Can Planks Help with Pushup Form

When the hips sag during the performance of a push up, it is most definitely an indicator of poor core strength and the ability to stabilize the mid-section.  In this case, it points to rectus abdominus and transverse abdominus weakness. 

Core strength and the ability to stabilize must be improved before moving on to any other loading/strength building exercises.  Proceeding before the core is strong enough to stabilize the body during exercise can lead to injury.

The plank is definitely a great exercise to deal with core weakness.  It holds the core in an isometric contraction, just what is needed to better perform a push up, specifically.  Gradually work up the reps and duration of the plank, until you can perform your target number of push ups without hip sag.

As well other, abdominal and core exercises can be used to address the underlying weakness.  I'd suggest mixing things up to prevent boredom.  The requisite core strength should quickly improve, allowing other strength building exercises, including the push up, to be added to your routine, within a matter of weeks. 

Wednesday, October 23, 2013

Is it True that Deadlifts Don't Build Mass?

There are many variables to consider when answering this question, If you're lifting heavy, that is in the 1 to 5 rep range, the deadlift is going to involve most of the muscles in both the posterior chain and the core.  The heavy weight is going to do a lot to strengthen the myofibrils in both of those groups, even though some of them will go through a very abbreviated range of motion and some of them will even be restricted to an isometric contraction. That myofibril stimulation is definitely going to create some increased mass as well as increased strength.

Higher rep deadlifts, in the 10 to 15 range, or even higher, with a greater time under tension, are going to stimulate more of the muscle sarcoplasm and create a lot of muscle burn along the way.  That's going to result in even more mass in the involved muscle groups. 

In both cases, the deadlift is one of the best exercises for inducing exogenous hormone production, because of the percentage of total body muscle mass involved.  Higher testosterone and HGH production is going to help with overall mass.

I think the deadlift is super exercise for overall body mass and I always keep one version or another in my routine.  Just like all of my exercises, I vary the rep ranges, number of sets, speed of reps, grip and foot placement, over several workouts or, to a smaller degree, within a single workout.

If you haven't tried them give them a trial.  Experimentation and finding out what works for you, not the other guys in the gym, is the key to continued progress.
 

Tuesday, October 22, 2013

Should I Stay Away frm GMOs

In practical terms, its very difficult to stay away from GMOs, even if you want to.  This is especially true in the United States where labeling is not compulsory.  As well, many processed foods may contain GMO derived ingredients, even when the predominant makeup of the item may be GMO free.

Most studies will tell you that GMO's are safe as well, basically stating that from a physiological perspective, they are processed and used by the body exactly the same as a non-GMO based food.

At the same time, as we learn about the synergistic effects of many of the constituents of whole foods, we have to speculate that a missing or changed piece of the product, no matter how small, may have an adverse effect, especially in the long-term.  One only has to look at environmental chemicals where we are beginning to discover that the threshold at which the body is effected, is often far less than current regulatory standards. Although not completely analogous to the situation with chemicals, the molecular make-up of the entirety of a GMO based product may give rise to similar concerns.

Were you to ask me even a year ago, I'd say don't worry about it.  Now, I do indeed buy non-GMO based foods whenever I can.

 

Monday, October 21, 2013

When Should I Eat my Carbs?

I am a firm believer that every meal should have a balance of all three macronutruents.  I am not a strict adherent of "Zone Diet" percentages, but I do think that ther are hormonal advantages to including protein, carbs and fats in every feeding.

As implied by that statement, I never recommend going super low or no carb.  It just makes you miserable, makes training with intensity much harder, and is just not necessary for shedding fat.

That said, the most important time to get adequate carbs into your system is post-workout.  There really is a window of opportunity, at the cellular level, where you can more rapidly and completely replenish muscle glycogen to set you up for your next work out.

Personally, my biggest infusion of daily carbohydrate intake is immediately post-workout, with a second dose as part of  regular meal about an hour later.

Wednesday, October 16, 2013

What Supplements Do I Take and Why?

 
Before answering the question, I'd like to provide a few caveats.  Supplement use can be expensive, supplements don't always work as advertised, and they can sometimes be outright dangerous or unhealthy.

First, the supplements I will be listing seem to work for me and their benefit outweighs their cost, to me.  Others may not have the same reactions to the supplements that I do and their ability to pay for them may differ from mine.

Second, I am taking dosages which my research and practice says are safe for me.  Others need to do their own research on appropriate dosages and satisfy for themselves that the supplements are safe.  I will say that nothing I take is on the USADA, IOC, or NCAA banned product list, at this time. I never take anything that directly effects the endocrine system.

Third, some of the products I use have good clinical results backing their efficacy.  Others have more mixed results, but they "seem" to work for me.

Fourth, and most importantly, until you have your workout/training protocols and day-to-day diet "nailed," don't bother with supplements.  You'll be wasting your money.  Collectively, these supplements provide a 5-10% improvement to my efforts, in my subjective estimation.  As well, unless you are a competitive athlete, most supplements just don't make sense.  Eat right and exercise consistently for 90%+ of the results you're looking for.

That said:

At breakfast I take:
  1. Whey (24 grams of protein) to promote muscle growth/good clinical backing
  2. Beta Alanine (1.5 grams) to promote muscle growth and buffer lactic acid for extended sets/ good to excellent clinical backing
  3. Quercetin (800 mgs) to promote cellular energy and anti-oxidant effects/ mixed clinical backing
  4. CoQ10 (ubiquinal 100 mgs) to promote mental functioning and cellular energy/mixed clinical backing
  5. Vitamin D3 (1000 IUs) for overall health and immune system functioning/ fair clinical backing
  6. SMS (1000 mgs) to promote joint and tendon health and healing/ little clinical backing
  7. Multi-vitamin/mineral tablet (brand and dosages vary) dietary insurance/ mixed clinical backing

Pre-workout I take:
  1. BCAA's (7.5 grams) to promote muscle growth, provide immediate energy, and reduce exercise induced catabolism and cortisol production/ good clinical backing
  2. Whey (36 grams of protein)
  3. Caffeine (80 milgrams) to provide mental focus and energy/ good clinical backing
  4. Beta Alanine (1.5 grams)
  5. Fish oil (1000 mgs) for overall health/ good clinical backing
  6. Creatine (5 grams) to increase muscle growth and immediate power production/ excellent clinical backing

Post workout I take:
  1. Whey (36 grams)
  2. Creatine (5 grams)
  3. Magnesium to balance electrolytes lost during exercise and improve immune function/ good clinical backing
  4. Salt (.25 tsp) to restore electrolyte balance/ good clinical backing
  5. BCAAs (7.5 grams)

With my evening/bedtime meal I take:
  1. Casein (24 grams of protein) to prevent overnight muscle catabolism/ good clinical backing
  2. BCAA's (7.5 grams)
  3. D3 (1000 IUs)
  4. CoQ10 (100 mgs)
  5. SMS (1000 mgs)
  6. Quercetin (800 mgs)
  7. Fish oil (1000 mgs)
  8. ZMA (200 mgs) to promote high quality sleep/ good clinical backing
As you can see that's a lot of stuff.  I'm spending over $200 per month on supplements.  For most folks, it's just not worth it.  Buy better groceries.

If you must do something, I'd start with the whey, add the creatine, then D3,  then the fish oil.



Tuesday, October 15, 2013

Are Smith Machines Good for Incline Presses?


It sounds like your gym offers few alternatives to the smith machine for directly hitting the upper pec.  Like you,  I prefer dumbells for inclines, as they afford more freedom of movement, something I always look for because of my history of rotator cuff issues.

Still, the smith machine will allow you to do what needs to be done.  You can directly hit the upper pecs using a variety of grip spacings, incline settings, rep ranges, and rep speeds.  Focus on what you can do and don't lament what is not available.  Make sure to hit your chest from other angles as well, and you're good to go. Work hard and work consistently, and you'll get the job done.

Truly, where there's a will, there's a way.  Good luck.


Tuesday, July 30, 2013

Will My Sagging Skin Tighten Up After Weight Loss

There are several factors that will influence whether your skin will tighten up and, if so, how quickly.  First, if you have rapidly lost 50 or more pounds, your skin may never completely tighten up on its own.  In such cases, only surgery will restore  the aesthetics you seek..  Even then, however, there is a risk of scarring. 

As well, if you are past the age of 40, or have spent significant time in the sun, your skin may have suffered damage and the collagen structure within the skin may be broken down.  In such cases, restoring sagging skin naturally, is very difficult

If you have lost less weight or have reduced weight slowly over a period of months, you may be in luck.  If you have genetically "elastic" skin, or you are in your teens or early 20s you may need to do nothing, the natural resiliency of your skin will take care of itself given time.

The health of your skin often reflects the overall healthfulness of your diet.  If you're eating lots of fresh fruits and vegetables and taking in sufficient healthy fats, especially omega 3s, your skin has a better chance of retaining or regaining its youthful elasticity and tightening back into place.

Until recently, I had some issues with sagging skin during contest prep.  Adding extra, healthy fats to my diet has worked remarkably well for me.

Thursday, July 25, 2013

What's the Best Rep Range for Gaining Size

First and foremost, lift hard, lift consistently, and add weight to the bar, when you are able to.  That said, for bodybuilding purposes, I would always recommend using a variety of rep ranges, either within a workout or spread out over a series of sessions or weeks.  Go as low as 1s, 2, and 3s and as high as 30, 40 or 50 reps per set.

As well, a variety of rep speeds, rest between sets, "intensity techniques" and total workout volume are in order.

Each of these variables will have a slightly different effect on various components of your musculature and strength.  Experimenting with these variable over a period of months or years will maximize neurological efficiency, fiber recruitment, capillary density, number of mitochondria, myofibril size, etc., giving you the complete physique you're looking for.

Some definitely respond better to one rep range or another, but to get complete development while  working "drug free," add some variety from time to time.

Even seasoned pros sometimes see dramatic improvements if they work with different rep ranges and speed from what they commonly use.

Friday, June 21, 2013

What are the Minimum Supplements I Should Purchase?

I plan on starting a 6 week shredding routine. I do not have a lot of money available to purchase supplements. What would be the minimum supplements someone should buy? Protein? Creatine? What would or should one buy at minimum for these type of routines.

 

As many will tell you, focus first and foremost on your "real food" diet. Calculate and use your calorie and macro nutrient targets using quality foods.

At the same time, while cutting (getting shredded), it can sometimes be hard to hit your protein macro targets while still staying within your daily calorie allotment. If so, a protein supplement can sometimes be a real difference maker. As well, a serving of whey, both before and after a workout, can be more easily digested than quantities of "real food."

Thursday, May 23, 2013

Are Leg Press Machiines No Good?



Why is a leg press machine no good?

I've heard this, but why? Especially if you don't particularly enjoy squats

Contrary to the assumption in your question, the leg press, in all of it's many varieties, is an excellent piece of equipment, facilitating gains in strength, muscle endurance, and muscle growths, depending on how it's employed. In fact, for many people, myself included, it is the primary and most effective tool for leg development.


Monday, May 20, 2013

Is it Possible to Gain Muscle and Lose Weight at the Time?


Is it possible to loose weight and gain muscle at the same time while not eating many carbs?

 
Is it possible; yes! Is it easy; no. And it relies on you being very precise with your knowledge of your daily caloric and macro intake and needs as well as your basal metabolic rate and calorie expenditures.

In essence, you can take advantage of the anabolic window in the few hours during and after your workout (think both fast acting carbs and protein) and minimize catabolism during the rest of the day (think higher protein and positive nitrogen balance along with good fats) when you're adhering to a very slight calorie deficit.

Thursday, May 16, 2013

How can I Gain Mass?



Right now I am doing 3 sets at 10 reps for each machine I use. Once I can do 3 sets of 10 I up the weight by 5lbs. I would like to know if this is the most efficient way to gain Muscle Mass.

For someone just starting out, this is just fine. Your 10 reps per set is in the "sweet spot" of strength and mass improvement. You also have employed the concept of progressive resistance; you're always looking to improve with more reps or more weight.

Five pound increments are small enough and simple enough to serve you well at this stage.

You also have a decent mix of upper body exercises

I'd recommend using this routine no more than 2 or 3 times per week, for the first 6 months, to allow for muscle recovery. And.........

Wednesday, May 15, 2013

What's the Best Way to Measure Body Fat?



What is the best way to measure BF % without using a water displacement tank, or any other fancy equipment?

Ultimately, it's the mirror, the photograph, or your appearance on stage that count. As such, body fat measurements, in the end, are meaningless. In fact, I have experienced cases where the person with the absolute lower body fat number, appeared less conditioned on stage.

However, in trying to get yourself to that end point, it's nice to be able to know if you are gaining or losing muscle and/or body fat. In tracking those trends, I use, and recommend, several methods at once.

Tuesday, May 14, 2013

Is the Glycemic Index Important

Is the whole GI, Brown vs White food "bro" science

First, the glycemic index is "real" science and does reflect the impact of foods on blood sugar/insulin levels. As you point out, this is important for diabetics to understand.

In practical terms, the glycemic load of an entire meal, not just the individual components, is what really counts, and that is much harder to calculate. Eating any kind of fat with a high GI food, for example, radically changes the speed of digestion and reduces impact on blood sugar/insulin.

Monday, May 13, 2013

Why do so Many People not Work on Legs?



I am now on my 2nd Week of working out after 10+ years away from weights. I am doing All Pro's Beginner Full Body routine and so far I am loving it. One thing that I have noticed though is that I just don't see anyone in my gym doing Squats and have only seen 1 guy doing leg Press. Everyone seems so obsessed with having a big upper body and just seem to neglect lower body work. Is this something just at my gym or is this seen at alot of gyms? I just don't see any reason not to work your entire body.

 
Simply put, working your legs effectively is very hard and very uncomfortable; some would even say painful. Your legs are comprised of the largest muscles in your body and when you work them, your lungs struggle to bring in enough oxygen, your heart accelerates to pump blood to working muscles, and lactic acid and other waste products build up causing a painful "burn." Most people simply don't want to do it and see little reason to go through the suffering.

Tuesday, May 7, 2013

Can I Gain Pure Muscle with a Small Calorie Surplus?




Hypothetically speaking, if you could bulk on a 50 - 100 calories surplus daily. Would your body use all those 50 - 100 calories for muscle mass production or will some still get shuttled into fat storage?

The precision you describe would be nearly impossible to actually put into practice. However, since you are asking hypothetically, I'll answer hypothetically.

What percentage gets partitioned to fat storage, vs, lean mass, will be very dependent on the training stimulus you have provided, and to a lesser degree the cellular environment you have created through nutrient intake and the resultant impact on your body's hormonal system.

Again, hypothetically and very simplistically, no training stimulus, plus a fast acting carb surplus equals insulin rise and storage as fat. High training stimulus plus protein surplus equals more lean tissue creation, The variables would be almost infinite, but the point is you can change the percentages based on training, meal timing, and meal composition.

Even hypothetically, 100% going either way is unlikely.

Friday, May 3, 2013

Should I do Upright Rows?


I keep reading conflicting things about UR's; Some say they are not worth doing as they can damage the rotator, while others say that if done properly, they are a must do.
What are your thoughts?

 

The first weight lifting exercise I ever learned, from my dad by-the-way, was the upright row. It has been my "go to" shoulder exercise for the past 41 years. Some say my delts are my best body part and this exercise is one of the reasons why.
 

Thursday, May 2, 2013

Why am I not Sore?




I find this very discouraging. I feel like I'm not doing something right. I've gone up in weight but my legs are no longer getting sore.
When you first start lifting, almost every exercise will produce delayed onset muscle soreness (DOMS) in the effected area. Over time, the body adapts and this soreness is reduced, sometimes eliminated altogether. That does not mean that you are not still growing and getting stronger, as evidenced by your progress. Don't be discouraged. If the weights keep climbing and your mass keeps increasing, keep at it.