I'm sure you've all noticed a surge of traffic on MuscleTalk in the New Year. This means more great topics and discussions on the board. If you are one of the new members then the MT Team wishes you a huge 'Welcome to the best bodybuilding, strength and fitness site on the net!' and hope you stick around.
MuscleTalk is more than just a discussion forum; it offers loads more information, which are listed along the top above the forum. This includes a long list of informative articles at: www.muscletalk.co.uk/articles.asp, past copies of The MuscleTalker are available here and an under utilised Bodybuilding Book Reviews section.
As the board is getting busier, more and more people are using the useful 'Search' function when researching from past topics. We encourage people to use the search function to prevent the same questions from coming up again and again; however, if a few people are searching simultaneously it can slow the board. Therefore in order to speed up your searching, try to be as specific as possible: choose a specific search word and only search the relevant forum. It will be even quicker if you search by 'Subject Only'. Note also the search 'Archived Posts' option if you want to search the older topics. You can find the 'Search' button on the top right hand side of the forum pages or through this link: www.muscletalk.co.uk/search.asp
Also this month Cashman has written a new article on Gym Etiquette.
*** Best Wishes from James and The MuscleTalk team! ***
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** Check out the Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding.
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*** Are Your Gains Muscle Or Fat? 5 Easy Steps to Finding Out! ***
By The "Muscle Nerd" Jeff Anderson - Author of Optimum Anabolics
How do you know if your current bodybuilding program is working or not?
Well, most guys and gals use a combination of the mirror and the scale. However, both of these methods can be deceiving to say the least. The mirror often shows us exactly what we want to see ("Man! Just look at the size of my chest after only one workout!"). And those ups or downs you see on the scale may mean gains in fat, or even worse….loss of muscle!
So how can you determine your progress? If you really want to know if your gains and losses are muscle or fat, there's a simple formula you can use. Don't worry…you won't have to break out your old algebra books for this one. Just follow along with the muscle nerd:
Step 1: step on the scale. You need a baseline measurement of your weight for figuring out the rest of the formula.
Step 2: measure your bodyfat. While there are several ways to accomplish this, one of the easiest and least expensive ways is to use a bodyfat calliper. Nowadays, you can pick up one up for around £15 or $20 that will do the trick. Follow the instructions with the device to determine the ratio of lean weight to fat in your body.
Step 3: multiply your weight by your measured bodyfat percentage to find out how much fat you're lugging around. Record your answer for future measurements.
Example: 185 lbs. X 17.5% (or .175) = 32.4 lbs of fat
Step 4: subtract the amount of fat (in lbs) from your original bodyweight in step 1.
Example: 185 lbs. (original weight) - 32.4 lbs (of fat) = 152.6 lbs lean weight
This calculation will tell you how much lean weight you're currently carrying. However, this first measurement will not tell you how much muscle you have since your lean weight is also made up of bones, organs, hair, etc. What it does give you is your baseline measurement to compare with future measurements since any gains you make in lean bodyweight should only come from muscle.
Step 5: Perform Steps 1-4 again approximately 3-6 weeks later. Then compare your results with your previous reading.
Example: Let's say your first measurements were:
Weight - 187 lbs
Bodyfat % Reading - 17.5%
187 x 17.5% = about 32.7 lbs of fat
187 - 32.7 = 154.3 lbs lean bodyweight
Now, for your second measurements you get:
Weight - 190 lbs
Bodyfat % Reading - 16%
190 x 16% = about 30.4 lbs of fat
190 - 30.4 = 159.6 lbs of lean bodyweight
If you now compare your second readings with your first, you can see that you've GAINED 5.3 lbs of muscle (from 154.3 lbs lean in first reading to 159.6 in the second); and you've LOST 2.3 lbs of fat (from 32.7 lbs of fat in first reading to 30.4 lbs in the second).
vShort of breaking out the slide rule from my pocket protector, this is the easiest way I can teach you how to determine if your current program is helping you meet your goals. Just use this formula at regular intervals in your program (every 3 or 6 weeks is recommended) and you won't have any problems.
The "Muscle Nerd", Jeff Anderson, finally reveals the secret to literally "programming" your body like computer for EXPLOSIVE GROWTH. Learn more about his controversial new STEP-BY-STEP program, Optimum Anabolics.
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*** Damn, that pain in my a##! - What you need to know about Piriformis Syndrome (Sciatic Pain) ***
By Jesse Cannone CFT, CPRS & Steve Hefferon CMT
If you're reading this article, it's a good bet that you have a radiating pain running down the back of your leg that just won't go away. If what I'm about to tell you sounds familiar, don't worry, help is on the way. Sciatica and Piriformis Syndrome are the same condition; the medical community is starting to call the condition by the muscle (Piriformis) that is involved and getting away from calling it by the name of the nerve that is involved (sciatic).
Have you seen your primary care physician and get a diagnosis of sciatica only to have them refer you to an orthopaedic specialist and than get a diagnosis of Piriformis Syndrome, and than be told to see a physiotherapist who tells you a little heat, ultra sound, electrical stimulation and some therapeutic exercises and we will have you good as new?
First, let me tell you why today's traditional treatment methods just flat out miss the boat. The medical community is so conditioned and focused on treating only the symptoms and trying to get in as many patients a day as possible, that many people are misdiagnosed and/or mistreated. Sciatic pain is simply caused by pressure being placed on the sciatic nerve and there are primarily four things that can create this. You may have one or more of the following:
1. Pressure caused by shortening and tightening of the piriformis muscle. This is almost always due to months or years of muscle imbalances in the hip rotator muscles.
2. Pressure caused by spinal stenosis, which is a decrease in the space between the vertebrae. This is primarily caused by uneven pressure and compression due to muscle imbalances.
3. Pressure caused by Isthmic spondylolisthesis which is simply when a vertebrae slips or moves, and can sometimes pinch the sciatic nerve but often times people who have this condition don't have any pain, symptoms, or even know they have it!
4. Pressure caused by a herniated or bulging disc. A herniation is when a disc protrudes out from between the vertebrae and this can either be caused by an event like a car accident, or, by months or years of uneven pressure due to muscle imbalances. It is also important to note that many people with herniated discs don't even experience pain or symptoms, and many don't know they have the condition.
As you can see, there is a trend here: in nearly every case, muscle imbalances are the primary cause of the pressure being placed on the sciatic nerve. If you are not sure which one of the four is causing your sciatic pain, I recommend you start with the basics. Most cases of sciatic pain are caused by muscle imbalances so if you begin to work on correcting any muscle imbalances you have, you should start to see improvement right away.
There are several self assessments you can perform to help identify which specific muscle imbalances you have and these are covered in our 'Lose the Back Pain' video along with step-by-step instructions on what to do to eliminate your imbalances and pain. See www.losethebackpain.com
Sciatic pain comes about either due to a traumatic event, muscle imbalances, or a combination of both. The event scenario is most likely the catalyst for sudden onset of sciatic pain. So what happen when there is undue stress on the Piriformis muscle that stress causes it to go into spasm and then you have pain due to the Piriformis muscle putting pressure on the sciatic nerve?
In most cases, people go to physiotherapy or minimise their physical activity to break the pain - spasm cycle and in most cases your symptoms subside. However, the event will also set you up for a life time of sciatic pain if the Piriformis muscle does not recover 100% in both strength and flexibility. When you have an injury to a muscle, both strength and flexibility are compromised, and if your recovery ends before strength and flexibility return, you will never be 100% and will likely struggle with the problem forever.
The other way sciatic pain creeps into your life is due to your lifestyle and habits, and that is what we like to call the process. The process can be described as a prolonged onset of symptoms based on your everyday activities. However, from a technical stand point the process really describes the development of the muscle imbalance in your hip. The Piriformis muscle is responsible for external rotation (moving your leg so your feet point outward), so over time that muscle gets tight from the positions you put your self in and weakens from lack of use.
Let me give you some examples of what I mean:
1. If you sit on the edge of your chair with you legs separated and your feet pointing outward you are keeping your Piriformis muscle in a shortened position and that's how it gets tight and with extended sitting in that position, it gets weak form lack of use, hence the imbalance.
2. Another example is runners and bikers who, work very hard, tend to get sciatica because they fail to keep a 'strength v stretch balance' in their workouts. Hence the imbalance creates a greater pull toward external rotation and the result is a tight Piriformis and an irritated sciatic nerve creating pain.
These are just two examples of how muscle imbalances can affect the Piriformis muscle and cause sciatic pain. You may not be a runner or cyclist but I'll bet you have muscle imbalances causing your sciatic pain!
To learn more about muscle imbalances and how they affect your body, please read our article 'Aches, Pains, and Injuries'.
* Recovery Tip: In severe cases, the sciatic pain can run from the top of the hip to the bottom of the foot. It is very important to recognise that changes and shifting of pain is often times a sign of improvement. Furthermore as a way of gauging recovery, take note of how far down the leg the pain goes. If the pain goes to the foot one day and then only makes it to the calf and then to the knee and then it can only make it to the hamstring that is a sign of improvement. You should feel good about those noticeable improvements and this should give you encouragement to keep working toward a full remission of pain.
So how do you get rid of your pain? Will learning one new stretch be enough? It very well may be. However, depending on the severity of your condition, you may need to change your activities of daily living to include new stretches, new exercises that include the use of the hip rotators like roller-blading, basketball, tennis, etc, and even better, specific corrective exercise specific to your situation, like those covered in the video. As always, learn as much as you can about your condition, so that you can ask the tough questions to your healthcare providers and get the best care possible.
One last point, sciatic pain is not caused by a lack of prescription medications so don't think that taking some anti-inflammatories or muscle relaxants will fix it. Also, many people are able to eliminate sciatic pain within days just by performing a few of the exact corrective exercises and stretches needed.
Jesse Cannone is a certified personal fitness trainer and post-rehab specialist and has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain: www.losethebackpain.com
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** Need a diet for growth to suit YOU? - James Collier, Dietitian offers personalised nutrition programmes through email tailored to YOUR needs. For more information see:
www.muscletalk.co.uk/james.aspx or email james@muscletalk.co.uk
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*** February's Recipe - Coriander & Peppercorn Tuna Steak ***
By Nicole Bremner aka Nikki - MuscleTalk Moderator
**Ingredients
4 tuna steaks
1½ tbsp peppercorns
2 tbsp coriander seeds
**Method
Crush the peppercorns and coriander seeds slightly. Brush tuna with a little olive oil and coat in the peppercorn mix, pressing them into the steak. Grill the tuna for 3-4 minutes on each side until lightly browned. Serve with stir-fried vegetables and noodles.
**Information
Serves 4. Per serving: 240kcal, 41g protein, 0g carbs, 9g fat.
More great bodybuilding recipes can be found in the 'Muscle Menus' and 'Muscle Menus Vegetarian' eBooks.
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk