Hypertrophy Booster Shots

I mentioned the brilliance of Chad Waterbury the other day, so it turns out he has posted a killer new program designed to bring up a lagging body part: Hypertrophy Booster Shots -- Inject Some New Growth Into Your Workout!

This is a size program, not a strength program, so don't do this if you want to move your bench press 50 pounds higher.

If you have any thoughts on the program or give it a try, please come back and leave a comment.


Del.Icio.Us Tags: Chad Waterbury, Hypertrophy, Hypertrophy Booster Shots, High Frequency Training, Weight Training, Bodybuilding
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Workouts: Intensity or Duration or Both

Dr. Gabe Mirkin, at Fitness & Health with Dr. Gabe Mirkin, has posted on the different demands an intense workout places on the body as opposed to a long workout. I tend to agree.

You train for competitive sports by taking a hard workout, which makes your muscles sore for the next day or two and then when your muscles feel fresh again, you take another hard workout. Every intense workout causes muscle damage and soreness. Biopsies taken on the day after a hard workout from the muscles of athletes show bleeding into the muscles and disruption of the muscle fibers. If you try to exercise intensely when your muscles are still sore from a previous workout, you are at great risk for injuring yourself. Regular exercisers and competitive athletes improve most with a weekly schedule that includes one or two intense workouts and one longer session for endurance. To prevent injury, they follow each of these three harder workouts with easy workouts or days off.

Intense workouts cause far more muscle damage than longer endurance workouts. That means that an athlete can exercise harder on the day after an endurance workout than the day after an intense one. So weightlifters should not lift weights with the same muscle groups on the day after the one day a week that they lift very heavy weights. Runners should run very slowly on the days after the two days a week that they run very fast. Most training programs include two intense workouts, say Tuesday and Friday, followed by days of very easy workouts on Wednesday and Saturday and a longer workout on Sunday followed by a moderate workout on Monday.

While he is right in general, I disagree with his statement that weight lifters should not work the same muscle again the day after a heavy training session.

Chad Waterbury has been developing a series of workout programs based on how athletes train. He is now creating programs that build the workload over time so that the trainee is working with weights 4 or 5 days a week, training full-body each time. What changes in each workout is the type of training. Rather than periodizing over a longer time frame, such as a year, Waterbury does it in a week.

For example (click the link to read the article and see a sample program):

Day 1 (Maximal Strength)
Sets: 5
Reps: 3
Rest: 60 seconds between antagonist supersets
Load: 5 rep max (The extra two reps are kept "in the hole" so you won't train to failure.)
Tempo: Perform concentric (lifting) fast; perform eccentric (lowering) under control.

Day 2 (Endurance Strength)
Sets: 2
Reps: 25
Rest: 90 seconds between antagonist supersets
Load: 27RM
Tempo: Same as Day 1

Day 3 Rest/Cardio

Day 4 (Hypertrophy Strength)
Sets: 3
Reps: 8
Rest: 75 seconds between antagonist supersets
Load: 10RM
Tempo: Same as Day 1

Day 5 Rest/Cardio

Day 6 (Explosive Strength)
Sets: 6
Reps: 3
Rest: 60 seconds between consecutive sets
Load: 18RM
Tempo: As fast as humanly possible while maintaining proper form.

Day 7 Rest

This program rocks -- I've done it. I would caution against being on an intense program like this for more than five weeks, but if you have the energy and focus, this type of program will build strength and muscle. If you do try this, remember to make sure your nutrition is optimal and that you get enough sleep.


Technorati Tags: Weight training, Chad Waterbury, Quattro Dynamo, Endurance, Intensity, Gabe Mirkin, Periodization
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Hip Hop Soccer - Nike Ad

Nike has some of the best soccer ads on the planet. I'll be posting some of them as the World Cup approaches.

If you know of any good ones, please post a link in the comments. Thanks.




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Type-II Diabetes Doubles Death Risk

From Dr. Joseph Mercola:

Type 2 Diabetes Multiplies Death Risks

If you suspect a loved one may be at risk for diabetes -- particularly the type 2 variety -- I urge you to start taking better care of your health today, as it can raise your risk of death exponentially and speed it up too, according to a UK study of more than 260,000 patients.

Generally, the presence of type 2 patients doubled a patient's mortality risks, compared to those without it. The very scary news: Patients in their middle years (ages 35-54) who already have type 2 diabetes tripled their risk of death, again compared to healthier people in the very same age bracket.

Expect the trend to get worse, as more patients are being diagnosed with type 2 diabetes much earlier. In fact, one expert believes diabetes-related deaths will soar 25 percent over the next decade, certainly not an unrealistic number, considering treatments for kids with type 2 diabetes in America have doubled.

Diabetic Medicine, Vol. 23, No. 5, May 2006: 516-521
BBC News May 2, 2006

It's easy to prevent Type-II Diabetes:
* Get regular exercise, including weight training
* Eat a balanced diet high in lean protein, fiber, and healthy fats and low in sugars and other simple carbs
* Get 7-8 hours of sleep each night


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The Beautiful Game

The World Cup is coming!

Everyone in the world plays futbol, while we play soccer here in the land of the NFL. Here's a Nike commercial featuring Ronaldinho.

nike_thechainbroadcast_en_high
Video sent by newton

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15 Ways to Live Longer

The Boomers are all about living forever. So Forbes Magazine is trying to help them out a bit with an article on the 15 things they can do to live longer. MSNBC picked up the Forbes story. I reprint it here so that you, too, can increase your longevity.

To be fair, some of these items are more doable than others. If you're not rich by now, good luck on that one. The others are more workable, though if you married badly you might be a little stuck -- unless you're rich too, then it's not so tough to just leave.

It's been said that a man dies simply because he doesn't know how to live longer. Well, thank goodness for progress.

People are living longer these days. According to the Centers for Disease Control, in 1920 the average life expectancy was 54. Today, people can expect to live to 78.

Feel free to speculate about why — better food supply, better medical care, better hygiene or any number of other factors. It's not totally clear to scientists how they all add up. But what we do know is that studies are finding genetics don't tell the whole story when it comes to which diseases will likely kill us.

"There's a saying that genetics load the gun, but it's the environment that pulls the trigger," says Dr. David Fein, medical director at the Princeton Longevity Center, a clinic in Princeton, N.J., which focuses on quality of life and prolonging it. "You can have the gene for a certain disease, but it doesn't mean you're going to get it."

Take heed: Your lifestyle choices are very significant. While there is no way to ultimately defy death, that isn't an excuse to start indulging in vices and neglecting your health. There are plenty of ways to keep the grim reaper at bay — and many of these "secrets" result in an improved quality of life.

If you really want to live longer, then start with your attitude. Your way of thinking not only improves your outlook on life, but also how long you actually live. In 2002, researchers at the Mayo Clinic in Rochester, Minn., found that optimistic people decreased their risk of early death by 50 percent compared with those who leaned more toward pessimism.

"The exact mechanism of how personality acts as a risk factor for early death or poorer health is unclear," says Dr. Toshihiko Maruta, the main investigator in the study. Most likely, it has to do with the fact that pessimists have an increased chance for future problems with their physical health, career achievements and emotional stress — particularly depression. "Yet another possibility could be more directly biological, like changes in the immune system," Maruta adds.

Besides looking through rosier-colored glasses, there other personality traits that can help us live longer, healthier lives. According to Dr. Howard Friedman, a psychologist at the University of California, Riverside, conscientiousness is related to mortality in a significant way. The Terman Life-Cycle Study, which ran from 1921 to 1991,
examined an array of factors like personality, habits, social relations, education, physical activities and cause of death.

"Those low on adult conscientiousness died sooner," Friedman concluded. Conscientiousness does not mean looking both ways before crossing the street, it means looking both ways when the light turns green so you don't accidentally run down a slow-moving pedestrian. Beyond that, a conscientious person's long-living qualities probably have to do with the fact that they are predisposed to constructively reacting to emotional and social situations, and are more likely to create work and living environments that promote good health.

There are also more traditional practices that the aspiring centenarian can take. People should stop smoking, eat a balanced diet and maintain a healthy weight. While these may sound "nanny-ish," they are factors that cannot be overlooked. This might not sound like much fun, but it's a lot more fun than being dead.

Research shows that obesity, for example, contributes to a slew of medical conditions, including diabetes, heart disease and various cancers. So powerful are certain lifestyle choices that recommended diets along with maintenance of physical
activity and appropriate body mass can, over time, reduce the incidence of cancer by 30 percent to 40 percent, according to the American Institute for Cancer Research.

Animal lovers will be happy to know that having a pet can add years to your life, as well. One of the first studies in this arena, which appeared in Public Health Reports in 1980, showed that the survival rates of heart-attack victims who had a pet were 28 percent higher than those of patients who didn't have an animal companion. "The health effects seem to be very real and by no means mystical," says Alan Beck, director of the Center for the Human-Animal Bond at Purdue University. "Contact with companion animals triggers a relaxation response," he says.

Rebecca Johnson, a professor of gerontological nursing at the University of Missouri, Columbia, showed that interaction with pets does, in fact, reduce levels of the stress hormone cortisol. The ability of companion pets to reduce our overall stress
level probably accounts for most of their life-extending qualities. "For many people, pets also provide a reason to get moving," adds Johnson. How many people, after all, would actually get any exercise if it weren't for overenthusiastic dogs?

To many people, quality of life is equally as important as life span. It is a good thing, then, that many of the factors that can improve your longevity can also improve your quality of life. After all, who really wants to live forever when they can have a life that ended perfectly?

So here are the 15 things, with links:

15 tips for living longer
• Don't oversleep
• Be optimistic
• Have more sex
• Get a pet
• Get a VAP
• Be rich
• Stop smoking
• Chill out
• Eat your antioxidants
• Marry well
• Exercise
• Laugh a little
• Lose weight
• Manage stress
• Meditate

Other health slide shows
• Healthiest vending machines snacks
• The skinny on bottled water
• Graying global world

Technorati Tags: MSNBC, Forbes, Longevity, Live longer, Health, Fitness, Stress, Pets, Stop smoking, Immune system
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Fitness News You Can Use

Here is last month's FitBits edition.

FitBits
April 15, 2006
Exercise ETC’s Review of Exercise Related Research
Compiled by Jeannie Patton, MS, CSCS

Exercise decreases risk of death by as much as 46% among older adults with CAD

A recent statement from the American Heart Association recognized the importance of physical activity for clients with coronary artery disease (CAD). The purpose of this study was to examine the relationship between physical activity and mortality risk in individuals with established CAD. The study also set out to determine whether the relationship between physical activity and mortality is independent of other personal characteristics, and to estimate the risk of mortality associated with changes in physical activity among those with CAD.

Subjects included 1045 older men and women with CAD. The analysis included physical activity levels at baseline and over a nine-year period, while evaluating risk factors associated with CAD.

The study found that the risk of mortality decreased as levels of physical activity increased, finding that the mortality risk was decreased by 10% at 500 calories per week, 19% at 1000 calories per week, 30% at 2000 calories per week, 38% at 3000 calories per week, 43% at 4000 calories per week and 46% at 5000 calories per week. he results also indicated that independent of age, gender, smoking habits, obesity, or type of CAD, the risk of mortality was lower in active participants than inactive participants. The study found that the risk for mortality increased in those who decreased their physical activity and decreased in those who increased their physical activity.

This study highlights the inverse relationship between physical activity and mortality in older men and women with CAD. It is unrealistic for hospitals to provide and monitor physical activity for all CAD patients, so home and gym-based programs could open up a new market for Fitness Professionals. Based on the results of this study the benefits of such non-clinical programming far outweigh the risks.

Janssen, Ian & Jolliffe, Courtney. Influence of physical activity on mortality in elderly with coronary artery disease. Medicine & Science in Sports & Exercise. 2006, 38(3), 418-423.


Push-up variations change muscle activation patterns & spinal loads

The push-up is sometimes used as a torso stabilization exercise. Since some clients complain of back pain while performing push-ups a better understanding of the muscles recruited and the loads on the spine in various push-up positions aids in developing safer and more effective programs. The purpose of this investigation was to measure muscle activation patterns and spinal load for a variety of push-up styles.

Ten healthy college aged men (9) and women (1) served as subjects. The push-up variations included the standard push-up, single arm push-up, uneven hand placement push-up with left-hand forward, uneven hand placement push-up with right hand forward and plyometric (clap) push-up. Other variations included doing push-ups with one hand on a ball and one hand on the floor, each hand on a ball, both hands on one ball, and alternating hands on the ball.

The plyometric (clapping) push-ups resulted in the highest muscle activation as well as the highest spinal loading, while placing the hands on a ball resulted in only modest increases in spinal load. The one arm push-up resulted in the highest spinal compression. The study found that the activation of the right external and internal obliques was higher in the uneven hand placement with the left hand forward and left side activation was highest when the right hand was forward.

It would appear from this study that increases in muscle activation for the torso can be obtained with modest increases in spinal load while performing push-ups with the hands on a ball. Greater muscle activation can be obtained by performing plyometric and one arm push-ups, with the trade off being increased spinal loading: these types of push-ups should be done only by very advanced clients.


Freeman, Stephanie. et al. Quantifying muscle patterns and spine load during various forms of the push-up. Medicine & Science in Sports & Exercise. 2006, 38(3), 570-577.


Perceived barriers affect exercise adherence after physical therapy

Adhering to an exercise program is essential to maintaining the benefits. Fitness Professionals benefit from having a better understanding of what factors enhance or detract from adherence to exercise programs. The purpose of this study was to look at factors affecting adherence for older adults with impaired balance following discharge from physical therapy.

The subjects were 556 older adults (65 years of age) who were discharged from physical therapy from 2000 to 2003. A survey was designed to determine participation in a home exercise program and to identify specific barriers and motivators that were associated with exercise participation following discharge from physical therapy.

Ninety percent of respondents reported receiving a home exercise program upon completion of physical therapy, but over a third (37%) no longer performed it. A change in health status was the primary reason for poor adherence to a home exercise program. Other barriers to exercise included lack of interest, bad weather, depression, weakness, fear of falling, shortness of breath, and low expectations as to the outcome.

The results of this study demonstrate that exercise adherence following discharge from a physical therapy program is poor among older adults. The results also indicate that lack of adherence is related more to perceived barriers rather than lack of motivation. In this study, a change in health status was listed as the number one reason for discontinuing exercise, but perhaps periodic follow up would help to overcome this barrier. When trainers are consulting with a prospective new client after discharge from physical therapy, perhaps a discussion of perceived barriers would be prudent. Fitness Professionals should discuss these perceived barriers with their clients and look for ways to overcome them.

Rebecca, Forka. et al. Exercise adherence following physical therapy intervention in older adults with impaired balance. Journal of Physical Therapy. 2006, 86 (3), 401-410.


Head & eye position affects trunk flexion during squats

The squat is one of the most frequently used exercises for strengthening the major muscles of the trunk and legs. The purpose of this study was to determine if where the client looks -- up, down or straight ahead -- influences the mechanics of the squat.

Ten men experienced in the squat exercise served as subjects. They completed 2 sets of 5 repetitions at 25% of the 1RM under three different conditions: looking up, looking straight ahead and looking down.

The mechanics while looking up and straight ahead were similar for all variables tested, but the downward gaze was shown to increase the amount of hip flexion and trunk flexion.

Based on the results of this investigation, it appears that instructing clients to look straight ahead or slightly up is warranted. This will help the client to avoid the possibility of increased trunk flexion against resistance. This study used individuals who were experienced in the squat exercising at a very low intensity. It would be interesting to see if a greater change in mechanics would occur either with less experienced exercisers or with a heavier resistance. If that were the case, then the head and eye position would become even more important to the safety and effectiveness of the squat.

Donnelly, David. Et al. The effect of the direction of gaze on the kinematics of the squat exercise. National Strength & Conditioning Journal. 2006, 20(1), 145-150

Del.Icio.Us Tags: FitBits, Exercise, Fitness, Push ups, Squats, CAD, Heart disease, Physical therapy, Truck stability

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Fitness Magazine's 10 Foods for Flat Abs

I don’t read Fitness. Fortunately, other people do so that I don’t have to. So then, here are the top ten foods for flat abs, according to Fitness magazine.

Flat abs food list

Here is what the June issue of Fitness magazine lists as "10 Best Foods for Flat Abs."

• Almonds: This extra-lean nut is packed with protein, fiber and vitamin E. Aim for 23 almonds daily. You should research the raw vs. roasted.

• Eggs: A perfect source of protein. Research suggests that people who eat eggs for breakfast are less hungry throughout the day.

• Soy: Soybeans provide antioxidants, fiber and protein. Try snacking on roasted soybeans, adding shelled edamame to soup and even adding a spoonful of silken tofu to a smoothie.

• Apples: Large apples are nearly 85 percent water and contain fiber and cancer-fighting compounds. Snack on one or two daily.

• Berries: Packed with fiber, berries are believed to help reduce the amount of calories you absorb. Eat half a cup daily of raspberries, blueberries or strawberries for some variety.

• Leafy greens: A good source of calcium and essential in helping muscles contract, these veggies help fuel workouts. Eat three servings a day of spinach (only 40 calories per cup) or broccoli (55 calories per cup).

• Yogurt: Some research shows that people who get calcium from yogurt instead of other sources may lose more weight around their middles.

• Vegetable soup: Studies show that people who eat broth-based soup twice a day are more successful at losing weight than those who consumed the same amount of calories in snack food.

• Salmon: An excellent source of omega-3 fatty acids, which help burn fat and boost your metabolism. Seafood may even help prevent cravings.

• Quinoa: This nutty-flavored whole grain has a crunchy and chewy texture and contains 5 grams of fiber and 11 grams of protein per serving. Try other whole grains like brown rice.

Again, nothing to strongly object to here, accept possibly the soy. Women with a history of breast cancer in their family should avoid soy. Men should only eat small amounts (less than 25 grams a day), unless they want to get in touch with their inner woman.

I’m a little hesitant on the yogurt thing for people with insulin sensitivity issues. All milk products (except cottage cheese) are high in galactose, which is the form sugar takes in milk. Galactose is low glycemic but very insulinemic, which means it will show up in the okay grouping of low to moderare glycemic index foods, but it will still cause a huge increase in insulin when you ingest more than 12-15 grams in a serving. This isn’t good if you have insulin sensitivity issues as part of the fat-loss effort (and most people do).

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Clinton Foundation Brokers Deal to Remove Non-Diet Sodas from Schools

Bill Clinton knows about the dangers of obesity -- it nearly killed him. I’m sure that played a part in his foundation brokering a deal with beverage distributors to removed non-diet sodas from schools.

The distributors, working with a joint initiative of the William J. Clinton Foundation and the American Heart Association, also have agreed to sell only water, juice and low-fat milks to elementary and middle schools, said Jay Carson, a spokesman for former President Clinton.

Cadbury Schweppes PLC, Coca-Cola Co., PepsiCo Inc. and the American Beverage Association have all signed onto the deal, Carson said, adding that the companies represent “a very significant market share.” The American Beverage Association represents the majority of school vending bottlers.

“It’s a bold and sweeping step that industry and childhood obesity advocates have decided to take together,” Carson said.

A man who answered the phone at Cadbury Schweppes’ London headquarters said no one was available for comment. Calls seeking comment from other distributors were not immediately returned early Wednesday.

Sporting events, plays also affected
Nearly 35 million students nationwide will be affected by the deal, The Alliance for a Healthier Generation said in a news release. The agreement affects all public schools who have contracts with the distributors.

The agreement applies to beverages sold on school grounds during the regular and extended school day, Carson said. After-school activities such as clubs, yearbook, band and choir practice won’t be able to purchase sugary drinks. But sales at events such as school plays, band concerts and sporting events, where a significant portion of the audience are adults, won’t be affected, he said.

The deal affects more than just school cafeterias and vending machines. Schools that use distributors to purchase soda for sales at sporting events and fundraisers will be subject to the new restrictions, too, Carson said.

How quickly the changes take hold will depend in part on individual school districts’ willingness to alter existing contracts, the release said. The companies will work to implement the changes at 75 percent of the nation’s public schools by the 2008-2009 school year, and at all schools a year later, the alliance said.

Many school districts around the country have already begun to replace soda and candy in vending machines with healthier items, and dozens of states have considered legislation on school nutrition this year.

The agreement follows an August decision by the American Beverage Association to adopt a policy limiting soft drinks in high schools to no more than 50 percent of the selections in vending machines. That recommendation was not binding.

Most elementary schools are already soda-free.

This is excellent news for the health of our children. High-fructose corn syrup, the sweetener used in most, if not all, regular sodas may be directly responsible for the epidemic of type-II diabetes that has developed over the past 40 years. Fructose has become the dominant sweetener in this country. The problem is that fructose is not metabolized like other sugars -- it is immediately converted to a triglyceride by the liver. So, first you get a moderate rise of insulin from the ingestion of fructose, then the fructose is converted into a fat which the insulin will shuttle into fat cells and muscle cells for storage. Bad news.

Here are a few links that shed more light on the dangers of this incredibly prevalent sugar.

High-fructose corn syrup: sugar on crack?
Fructose is No Answer For a Sweetener
The Double Danger of High Fructose Corn Syrup
Sweet but Not So Innocent? High-Fructose Corn Syrup May Act More Like Fat Than Sugar in the Body
Consumption of soft drinks and high-fructose corn syrup linked to obesity and diabetes
Fructose: Maybe Not So Natural . . . and Not So Safe

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Another Study Supporting the Safety of Coffee

From MSNBC:

Go ahead and have that second cup of coffee — or third, or fourth. A study published Monday shows heavy, long-term coffee drinking does not raise the risk of heart disease for most people.

The study, which followed 128,000 men and women for as long as 20 years, showed that drinking filtered coffee — not espresso or French-style brews — did not raise the risk of heart disease.

Heavy coffee drinkers did tend to smoke and drink alcohol more often and those two factors clearly do raise heart risk, the researchers report in the journal Circulation.

“We believe this study clearly shows there is no association between filtered coffee consumption and coronary heart disease,” said Esther Lopez-Garcia, an instructor in the School of Medicine at the Universidad Autonoma de Madrid in Spain, who worked on the study.

“This lack of effect is good news, because coffee is one of the most widely consumed beverages in the world.”

Researchers also found no link between heart disease and how much caffeine, tea or decaffeinated coffee people drank.

But this does not mean that everyone can overload on coffee with impunity, said Rob van Dam of the Harvard School of Public Health in Boston.

“We can’t exclude the association between coffee consumption and the risk of (heart disease) in small groups of people,” Van Dam said in a statement.

So, not only does drinking coffee offer protection against Parkinson's Disease, reduce the risk of type-II diabetes, and protect against liver disease, but I can drink as much as I want and it won't hurt my heart?

Ya, freakin' hoo!

I love my coffee, so this comes as good news. You can read more on the health benefits of coffee (including cavity prevention and reduced risk of colon cancer) here, here, and here.

So if you've cut back on coffee or eliminated it completely to improve your health, you may want to reconsider.

NOTE: Those with heart disease, ulcers, acid reflux, or a sensitivity to caffeine should stick with the decaf. Some people with migraine headaches find that coffee helps, while others have found that it triggers the headaches. Please respect your body and its needs. If coffee doesn't feel good for you, don't drink it.


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