Welcome to Issue 23! We generally don't get much feedback about the content of The MuscleTalker so it's hard to judge if people are finding if the article topics covered are useful. Please email
james@muscletalk.co.uk with any comments and ideas of other topics you would like to read about. We also welcome contributions, if you have a short article, please email it to me for approval, if it's accepted we can use it here, with all credit to the author.
Big Les has written a great article 'In Search of the Perfect Rep'. Check it out and feel free to ask him any questions on the board.
There have been lots of posts asking for the best on line supplement stores. They are all listed in the MT Directory
Welcome Mekydro to the MT Moderator team! Mekydro has agreed to help moderate the Bodybuilding Supplements and Diet & Nutrition forums. This guy has excellent nutrition knowledge and enjoys a good friendly debate; an asset to the team!
*** 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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*** Rapid weight, while staying lean ***
By Bigfella - MuscleTalk Moderator
For me this is the best method for adding rapid weight while dropping bodyfat and maintaining leanness. I have tried and tested this in practice with many experienced and novice trainers.
Begin with a maintenance diet (one that holds body weight steady). It must be minimum 1g protein/lb bodyweight, 15% from healthy fats and the rest from mostly complex carbs.
12lb lean mass in 6 weeks is possible by doing the following:
Add 1000kcal to each daily intake from above in the form of 450kcal of protein, 450kcal of carbs (which may be maltodextrin) and 100kcals of fats, this will give 7000kcals excess per week which equates roughly to 2lb bodyweight, small adjustments maybe needed as you gain but essentially this is pretty close.
Now the above diet is for week one only, and as each week goes by, you are going to load protein which accelerates the accumulation of lean muscle tissue, do this by adding 25g (100kcal) of protein to each day's food intake and reduce 25g (100kcal) of carbs (maltodextrin). This new dietary change is followed for a week and then performed again the next week and so on for all 6 weeks; the results of the loading can be remarkable if rest, training and food choices are optimal.
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Wear it with PRIDE! Your MuscleTalk training T shirt:
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*** Three Minute Bicep Workout ***
By James Collier - MuscleTalk Moderator
There have been loads of requests for more routines articles in The MuscleTalker, so, as a follow up to the Three Minute Calf Workout in Issue 9, here is a speedy productive bicep workout, idea for a change, especially if you are rushed one workout.
This routine assumes you have already trained a larger muscle group in that workout, so your arms are already warmed up. Before you start, put your maximum weight on the preacher curl bench that you can force 10 reps out with and prepare three dumbbells, one light enough for you to easily do 8-10 reps as a seated concentration curl, a second half that weight, and a third half the second dumbbell.
Begin with preacher curls performing 10 reps on the initial weight, doing each rep slowly, squeezing at the top and without resting at the bottom of each rep. After this move immediately onto seated concentration curls, for as many reps as possible (as you have already done preacher curls you will not perform as well as usual on these as you are pre-exhausted). Train the right arm first then immediately onto the left. Follow this with just 10 seconds rest, then remove half the weight from the preacher machine and try for another 10 reps, and move straight onto concentration curls with the second dumbbell, this time training the left arm first, then the right. Follow this with 10 seconds rest, then proceed onto the preacher machine, removing half the weight again and aim for another 10 reps. By now your biceps will feel like they are about to explode, but pick up the lightest dumbbell in your right arm and squeeze out 8-10 reps, and then repeat with the left arm.
In short: you will have done three supersets of preacher curls and seated concentration curls, with 10 seconds rest in between each superset, and half the weight of the previous set each time. The whole routine should take about three minutes and your biceps will feel very worked!
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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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*** March's Recipe - Make your own Beef Jerky ***
By JoeMac - MuscleTalk Member
**Ingredients
2lb lean braising steak
3fl oz soy sauce
2 tsp chilli powder
1 tsp onion salt
1 tbsp Worcester sauce
½ tsp ground white pepper
**Method
Remove all the fat from the meat and cut into strips. This is easier if you half freeze the meat first. Then mix with all other ingredients and leave over night. Next day put in a very low oven (about 110°C) on a rack over a tray and leave for about 5-6 hours.
**Information
The first time you make this it may seem expensive but most of the stuff you only buy the first time.
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