See Victor Martinez, Dennis Wolf, Dorian Yates, Phil Heath, Rich Gaspari and more BIG names at the Body Power 2009 Expo on 9th to 10th May at the NEC in Birmingham. MuscleTalk is partnering with the organisers to bring you the biggest event UK bodybuilding and fitness has seen. More information here
Have a look at our newly updated Competitions Calendar for a list of competitions and events for 2009.
New articles, interviews and reports in February:
- Post Cycle Treatment - Restoring body function after the use of Prohormones/OTS Steroids
- Interview with Roland Kickinger - Hollywood actor and former pro bodybuilder
- Bodybuilding Recipe Videos by top chef Paul Elliott. Read Paul's article: Food Trends for 2009 and Onwards
Past articles at Bodybuilding Articles, with categories of all our main articles and past newsletters contributions.
MuscleTalk T-shirts!
*** Best wishes from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
===============================
**
The Muscle Shop! - More Muscle at Tastier Prices **
Many new brands and products available at muscle-shop.co.uk
* LA Muscle now Available at Muscle Shop!
* Sci-MX now In Stock!
* View all our Special Offers
You can see the all new Muscle Shop at www.muscle-shop.co.uk and the rest of our special offers at www.muscle-shop.co.uk/special-offers/ and the complete range of manufacturers at www.muscle-shop.co.uk/manufacturers/!
===============================
*** Sex Training - 7 tips to improve performance in the bedroom! ***
By Reggie Johal of www.PredatorNutrition.com
So that caught your attention? It is all well and good training to look good, but all show and no go is not a prescription for success in the bedroom. So here is a quick list of ways to improve performance where it matters most!
- Avoid ephedrine. Ephedrine will decrease blood flow which will turn you into Mr Floppy when you least need it. Avoid this for at least a few hours before sex. The same applies to geranamine, chocamine, sida cordifolia and similar stimulants which promote adrenaline, noradrenaline release.
- Yohimbe will help. The exception to the no stimulant rule would be yohimbe/yohimbine. This contains compounds which can actually help you in this department by inhibiting production of adrenaline and noradrenaline, improving blood flow when you need it. Taken one hour before and it acts as a natural alternative to prescription drugs.
- Eat carbohydrates. Carbs will lead to an increased leptin and insulin release in the body. Among other things this will lead to an increased blood flow, and increased dopamine release (the body's main pleasure chemical). Being on a low carb diet will also have a negative effect due to the reduced production of nitric oxide (one reason your muscles are flatter on diets, especially low carb diets).
- Take libido enhancing supplements. Although stimulants can increase libido they should usually be avoided with the exception of supplements that contain yohimbine. Instead, look to focus on supplements containing divanil, icariin, horny goat weed, maca, and ensure your zinc status is optimized.
- Don't over train as this will lead to an increased release in your body's production of stress hormones which will not only reduce your ability to perform but take away your desire as well. If you are training to failure constantly, spending hours in the gym and not recovering properly you should try a break of a week to restore your libido.
- Avoid steroids. Although steroids can increase desire (depending on which one is taken), they will all, without exception, cause a reduction in libido and performance once you stop. If you are still going to take them, ensure you recover as fast as possible. In this case look at the recommendations in this article to help you recover.
- Don't diet for too long. Excess dieting or dieting to a very low body fat level, will cause a fall in leptin, a key signalling hormone which will tell the body to lower its production of testosterone thus reducing libido significantly. It will also increase cortisol, which will make performance difficult as well.
===============================
- Incredible March Offers
BSN No-Xplode 820g £29.99
Optimum Nutrition Serious Mass 12lb £37.99
RPN Havoc/CEL Cycle Assist Stack £49.99
IBE Epistane £26.99
Activate Xtreme £31.99
CEL M-Drol £23.99
EAS Sale
Plus, all orders made from Predator Nutrition ship with a free gift while stocks last!
===============================
*** Core Training ***
By Hazel, MuscleTalk Moderator
Abdominal exercises can include the standard sit-up, Roman-chair sit-up, crunches, lying leg raises, bicycle movement and twists. The aim of these exercises is to develop and strengthen the abdominal muscles, also to aid posture and support the lower back. However, many of the commonly performed abdominal exercises can actually hurt your lower back.
Your abdominal muscles are superficial muscles known as the rectus abdominis and the oblique muscles. The 'abs' are centrally located, consisting or rows of muscle and both the internal and external obliques are on the sides of your waist. These muscles work together to flex your spine. The other muscle group used in these exercises is the hip-flexor.
Hip flexors can act as spinal extensors in abdominal exercises. The contraction of the hip flexor pulls the lumbar vertebrae forward and causes an arch of the lower back, thus putting stress on your lower back. Regularly performing exercises that involve the raising of your knees towards your chest has proven to increase the normal curve of the spine which can cause low-back pain during your training as well as during everyday activities. Examples of such exercises are leg raises, knee-ups and reverse leg raises. Furthermore the amount of activity of the abdominal muscles during leg raises is only a moderate isometric contraction, so you are not targeting the abdominals as much as you may think.
Good exercises to strengthen your core include the plank, side plank, side bends and also when performing crunches, hold the top contracted position for as long as you can, these are safer in terms of your lower back. Of course there is also the stomach vacuum exercise. Some query its effectiveness but others swear by it. The stomach vacuum involves tensing the transverus abdominus. It is claimed that you can knock 2 to 4 inches off your midsection in as little as three weeks.
To perform the exercise, stand upright and exhale all the air out of your lungs. Then take a deep breath in and pull in your stomach as much as possible, and hold for as long as you can. One isometric contraction is one repetition. When you have mastered the technique, the stomach vacuum can be done seated lying down or kneeling, so you can practice whilst sitting at your computer!
Creating good core strength is essential as it will be the powerhouse for the rest of your body. When the back muscles and abdominals are strong and flexible it becomes easier to maintain correct posture and help minimize the risk of injury.
===============================
Monster Supplements
The offers for this month:
- Infinite Labs Juggernaut 35% off RRP
- MuscleTech Pump Tech 40% off RRP
- BSN Lean Desert 50% off RRP
All available to view here: http://monstersupplements.com/store/product_list-cat-237-lang-1.html
===============================
** Tailored Nutrition Advice from Experts!
Healthy Action Nutrition Consultancy. A team of consultants are available to provide on line nutrition advice completely tailored to suit you and your goals. For more information email info@healthyaction.co.uk
===============================
*** Food of the Month - Chapatti ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant - www.healthyaction.co.uk
Food of the Month will now not only feature ingredients, but also some dishes as well. Starting the ball rolling is the chapatti. The chapatti gets its first mention in writings from the 16th Century and the Mughal Empire covering much of modern day India. Today the chapatti is found around the world.
So what you want to know is - is the chapatti a good bodybuilding food? From the traditional list of ingredients; flour (you can get chapatti flour), butter, water, using an oiled bowl for mixing and then cooked, and often served with ghee, the chapatti is not what springs to mind as the first choice for the health conscious bodybuilder. It would be easy to write of the chapatti, putting it in the same category as plain old white bread, just not packing the nutritional punch you are looking for.
However, the chapatti is easily transformed into a tasty bodybuilding treat, first use a wholemeal flour, instead of just 100% white or chapatti flour, switch out the butter for rapeseed, sunflower of olive oil (a curry spice infused oil would be even better), using the same oil for the bowl, and served without the ghee or spread and you have a cracking nutritious meal accompaniment alternative. Best of all you made it, so you know its 100% good stuff.
So how do you make a chapatti - bodybuilder style? See the recipe below...
===============================
** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding.
For more information click here:
===============================
*** MT Powerlifting Totals Competition ***
By Hazel - MuscleTalk Moderator
Check out the latest totals here
Members have been remembering to post their PBs. Iaink has been knocked off the top spot by T21SCO in the 82.5 - 90 kg category. Any members that have not posted their totals recently make sure you do!
Also check out the Test your Mettle... What's your best? competition - open to all MuscleTalk members, just for fun so please join in! Also the MT 220lb bench press competition - how many reps can you do?
===============================
** 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:
===============================
*** Recipe - Chapatti ***
By Big Les - MuscleTalk Moderator & Nutrition Consultant - www.healthyaction.co.uk
** Ingredients
128g whole wheat flour
120ml water
** Method
1. Put flour in a large bowl with half the water and start mixing
2. Add the water to the mixture carefully and mix together until dough is formed. When mixing try not to add extra flour to make the dough the right consistency if you can, instead mix in the water slowly, this mat mean making lots of chapattis to practice!
3. Beat and knead well until it forms a compact ball
4. Knead dough until it is smooth and elastic
5. Set aside for 30 minutes in a lightly oiled bowl or longer, they keep in a fridge for a day or two like this
6. Knead and divide dough into 4 to 6 parts
7. Roll each ball into a tortilla like flat, about 1/8" thick
8. Heat an oiled (best use a non stick) frying pan or griddle if you have one
9. Put dough on it and let cook for about 1 minute or until brown spots appear
10. Turn and cook the second side for 2-3 minutes until small bubbles form
11. Turn again and cook the first side pressed lightly with a cloth tea towel. It should puff up nicely; chapattis are supposed to do that.
** Information
Best served warm with a curry or dhal! To spice things up add some curry powder or chilli to the flour, or even experiment with infused oils to give the chapatti your own unique twist giving your taste buds the workout they deserve at the dinner table!
More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies
===============================
Unbeatable Special Offers
Ten Percent Tuesday - exclusive to MuscleTalk - add MuscleTalk10 to the voucher code section when you order for 10% off the price of your total order!
===============================
*** DVD Review - Eddie Abbew Stickability ***
Review by James Collier, MuscleTalk Co-Owner
Available here
The main focus of this DVD is into Eddie Abbew's training, with some insight into his diet and lifestyle.
Eddie Abbew is one of the top UK pro bodybuilders and he's been a pro since 1997. Stickability is his 2007 pre Mr Olympia schedule. Since his first pro show in Toronto in 1999, Eddie's goal has been to qualify for Mr Olympia and be a decent contender, and despite some setbacks, his passion, determination and stickability resulted in him finally qualifying in 2007, following his 3rd place finish at the 2007 Iron Man Pro.
Stickability is a double DVD and shows Eddie's style of training in depth; he has three training partners Ricky Welling (IFBB Pro), Carmen Knights (IFBB Figure Pro) and Chris Mylon. The DVD includes Eddie training at Monster Gym and the film also includes Eddie coaching some of his clients, some gym posing and interviews with Eddie and his training partners. The film is produced and directed by Eric Guy and is just under 4 hours in length. The DVD is quite informal and is a great insight into Eddie's style of training and can be quite entertaining, although the workout clips can be quite long. A good DVD choice for fans of UK bodybuilders.
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