Please help Adele: Some of you may have been following this topic:
www.muscletalk.co.uk/fb.asp?m=808927 where MuscleTalk members are trying to raise money for the daughter of respected MT member and Ms Universe physique competitor ripped_glutes to have some surgery following a horrific attack a year ago. Please help if you can, even if it's just a few Pounds/Euros/Dollars.
New articles in January were:
** Good Fats, Bad Fats by Nigel Kinbrum aka nigeepoo taken from his eBook. This explains in an easy-to-understand way what exactly the different types of fats are.
** Nicotine and Bodybuilding. MT Moderator PartyBoy looks at nicotine from a different perspective
** We interviewed UK Strongest Man Terry Hollands - a regular on MT
Check out our other articles, reports and interviews at: www.muscletalk.co.uk/articles.aspx
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** Sports-Supplements.co.uk - Worldwide news and views on the latest and greatest bodybuilding supplements. Visit our dedicated Retailer Rated Supplement Shopping directory to browse over 200 sports supplements stores from the UK, USA and Canada.
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*** Citrulline Malate ***
By mad_cereal_lover MuscleTalk Moderator
One supplement that has recently been introduced to bodybuilding is Citrulline Malate (CM). Studies in humans and rats have demonstrated that in those suffering from asthenia (muscle weakness), treatment with CM improves muscle performance. Treatment with CM has also been shown clinically to significantly improve recovery of physical activity following acute disease.
So how does CM exert these effects?
In subjects treated with CM compared with those untreated, following bicycle exercise the levels of ammonia and lactate in the blood of the CM treated subjects were much lower than the untreated subjects. This led to the finding that CM increases the rates of clearance of these substances from the blood. The actual mechanism for CM's action is not fully understood, but it has been shown that administration of CM leads to a greater production of ATP produced aerobically, and consequentially a lowered ATP production comes from anaerobic pathways. In simple terms, more energy is being produced by the aerobic pathway in your body, and so there is less lactic acid being produced and other such toxic by-products of anaerobic respiration, which lead to increased fatigue. Diet supplementation with CM hence is thought to increase the muscle's ability to be able to produce energy (ATP) aerobically.
So what advantage does this have for the bodybuilder?
Well I personally cannot see that there will be any significant differences noticed in any low repetition muscle building exercise, which rely little on aerobic pathways. If anything, CM supplementation might mean that lactic acid build-up is reduced thus meaning that nearer the end of one's weight training session, the user might be less fatigued than they would have been without CM, which may allow end of routine exercises to see improvements. However, I would see CM's main benefit to lie in the recovery of muscles - supplementing every day with CM can lead to increased recovery between sessions. In addition, for those who engage in more vigorous cardiovascular (CV) sessions, and those who are incorporating CV for fat loss, CM supplementation should be beneficial in allowing the user to perhaps increase the intensity of the CV performed, or increase the duration and recovery, which can be useful to those trying to use CV for fat loss.
An ideal dose to start with of CM would be around 6g per day, ideally split (3g in morning, 3g in evening or pre-workout). The user can increase the dose to 10g, or heavier users (over 200lb body weight) / non-responders may wish to increase further to around 12-15g. Typical duration for results to be noticed would be 7-14 days. This product does not need to be cycled, but it may be beneficial to do so, for example, 6 weeks on, 2 weeks off, etc. There is very little reported in the way of side effects. I recommend that CM be bought from a bulk powder supplier as this is the most cost effective way of purchasing CM.
In summary, CM can be a useful supplement for the athlete who is trying to increase their recovery between workout sessions, and an even better supplement for those wishing to reduce fatigue from CV sessions, allowing them to experience increased stamina and endurance.
** James Collier BSc (Hons), Registered Nutritionist 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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** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding. For more information click here:
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*** Compulsory Basic Training ***
By JohnOvManchester - MuscleTalk ProMember
There are so many types of routine out there it can all get a bit confusing. Some are good some are bad and some are very complicated. You don't have to use a complicated routine to see decent gains. Consistency is the key to results and shifting between High Intensity Training (HIT), Doggcrapp, Westside and other training methods too much can be counter productive.
Sticking to the basics is a guaranteed reliable way to bring about mirror-validated results. As long as you base the routine around big compound movements, lift hard and heavy with a regular routine and good diet with plenty of rest you will grow it can be basic and it can be simple. You can use the same basic routine successfully in your training cycle with only altering intensity, volume and frequency every few months or whenever your gains slow. If after a few months your gains slow down you can for example shift the emphasis from hypertrophy using an 8-12 sort of rep range to strength using triples and even singles and keep the volume up enough by adding extra sets.
You need to set your routine up so you hit body parts once per week to give them enough time to recover from the training and re-build. Your body is fantastically adaptive and we evolve to our needs. If you ask your body to do something challenging, it will give it a try, recover and put things in place so the next time we attempt such challenges it copes better. To use this means finding better neurological pathways and bigger, stronger muscles.
Split your routine up so you train synergistically acting muscle groups together. In between these days you can do your cardio. Basically looks like this with all exercises 3 sets of 8 reps. When you can squeeze out 9 reps, up the weight by 2.5kg:
** Monday: Chest & Triceps
Bench Press or Weighted Dips
Incline Dumbbell Press
Flat Flyes
Skull Crushers
Tricep Push Downs
** Wednesday: Back & Biceps
Weighted Chins or Lat Pull Downs
Bent-over Barbell Row
Seated Close Grip (V handle) Low Cable Rows
EZ Curls
Dumbbell Hammer Curls
** Friday: Legs & Shoulders
Squats
Leg Extension
Leg Curl or Stiff-Leg Deadlift
Military Press
Dumbbell Lateral Raises
Rear Delt Raises
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** Mick Hart's new eBook! **
If you're serious about building muscle then stop what you're doing and read this. British bodybuilding and steroid guru Mick Hart has just launched his new steroid guide.
Here's the page you read more about his latest exciting project: CLICK HERE
His Layman's Guides have always proved popular so this one is sure to be well worth checking out.
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*** Recipe - Seeded Chicken Nuggets ***
Recipe by Malika Zitouni MT Pro Member and Champion Figure competitor: Check out her interview and pics
** Ingredients
175g stale brown bread
6 tbsp sesame seeds
6 tbsp linseeds (flaxseeds)
4 skinless boneless chicken breasts
4 tbsp wholemeal flour
2 eggs
Olive oil for spraying
** Method
Pre-heat the oven to 200°C (Gas Mark 6). Cut the bread into chunks and process in a blender until reduced to breadcrumbs. Tip onto a plate, add the seeds and mix.
Slice the chicken breast into bite-size chunks. Place the flour on a plate. Beat the eggs and pour into a shallow bowl.
Lightly oil a baking sheet with olive oil. Taking one piece of chicken at a time, dip it first in the flour, then in the beaten egg, then finally in the breadcrumbs, pressing firmly to make sure it is evenly coated. Place on the baking sheet and repeat with the remaining chicken. Lightly spray the chicken pieces with olive oil, bake in the oven for 15-20min, turning once halfway through.
More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2' and 'Muscle Menus Vegetarian' eBooks:
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** IMPROVE YOUR GRIP with 'Grippers - Getting the most from your gripper'. The informative ebook from grip champion Steve Gardener tells you how to use your gripper more effectively to improve your performance in your sport:
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*** DVD Review - Ronnie Coleman - On The Road ***
Review by Steve Gardener aka Mobster of www.wheyconsortium.com
Available from: www.musclefinesse.com/videos-ronnie-coleman-on-the-road.asp
The filming takes place just five days after Ronnie's 8th Mr Olympia win in October 2005 and is shot over a few days at a hard core gym in Australia which is open 24/7/365. This is handy for Ronnie as he is on Texan - US time and so we see, through the windows of the gym, that it is late, 11pm, local time when Ronnie is working out. By his own admission it's not the same as Metroflex and so while we see 315 lbs bent over rows instead of 405 lbs and 154 lbs one arm rows instead of off-season 200+ lbs it's still kept to a good pace. That Ronnie is in near competition shape and as he works out any water he is holding is lost so that he gets better as he trains is a massive bonus.
When he is training he is also interviewed and so he explains why he does certain movements, how and the reasoning behind them. He does tend to just reply with the bare minimum and use the same platitudes as usual ('ain't nothing but a peanut', etc) until they give him the microphone and he does his own piece to camera and suddenly speaks at normal speed and with whole long sentences - finally coming across quite well!
I think The Road to Redemption is more hardcore and I love the off-season big poundage look of that DVD, and the ever popular Dorian Yates - Blood and Guts, but still managed to enjoy this welcome addition to my ever-expanding DVD and bodybuilding/strength video collection. I have a few tapes from GMV in the collection and told Wayne Gallasch, owner of GMV, that this will be his number one seller (previously that honour went to Arnold - the early years) and he agreed. It's Wayne's best work so far: 8/10.
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** Muscle Finesse - Check out the brand new Muscle Finesse on line store. Some of the best prices in the UK for Chemical Nutrition, EAS, Peak Body, Prolab, Met-Rx and MuscleTech supplements!
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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