In April we interviewed ladies physique bodybuilder and MT member Avril Cunliffe-Keith aka ripped_glutes which you can read here.

Other articles, reports and interviews can be found here

MuscleTalk is supporting FAME UK again this year - for details of this fitness event see here

Last month the MT Powerlifting Competition was revamped by Jonnywildboar. He's done a great job ranking all those taking part into weight classes and has also added a video gallery in the thread. Thanks Jonny and also thanks to SpongeBob who has run the topic for the last couple of years. Each month in The MuscleTalker Jonny will update us with what's going on, see below for this month's low down.

*** All the best from James and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

*** Choosing the Correct Nutrition Bar ***
By James Collier Nutrition Consultant and MuscleTalk Moderator

There are a huge range of nutrition bars out there, so how the heck are you to know which ones suit you, or indeed which ones are good for you and are not just junk confectionary bars?!

Nutrition bars are quite varied and can be classified under a number of different headings based on their make up and general nutrition they provide. They can be labelled as meal replacement, protein, energy, low carb or flapjack bars. Nutrition Bars can be useful supplements for health and sports enthusiasts, especially bodybuilders who struggle to consume enough food to meet their requirements. They are a convenient way of adding extra nutrition to a food and supplement plan as they are easily transported and eaten on the go. Nutrition bars should not replace any of the main meals of a diet, but are useful replacements for 'snack' meals, especially for people with busy lifestyles.

Obviously the first factor to consider when selecting a bar is what you want from it. If you want an energy boost, then go for an energy bar; if you want it to contribute to a good protein intake, opt for a protein bar; if you want it to act as 'complete nutrition' for a significant snack then pick a meal replacement bar; or if you simply want to enjoy a bar which has more nutrition than confectionary, then any will do.

The best bet when you're deciding which nutrition bar to choose is to read a bar's description and if reviews are available look at them too. Things to look out for include the sources of protein, fats and carbs they contain. Many nutrition bars do unfortunately contain trans fats - these are the bad hydrogenated fats which ideally should be avoided. So try and look for bars which contain no trans fats.

Flapjack bars, or those based on oats, are generally a good choice as they contain slower released complex carbs as well as sugars and are more ideal for a sustained energy release rather than a sugar rush. Bars based on oats will also be high in fibre. However be aware that bars which contain maltodextrin will not give sustained energy, because, although maltodextrin is a complex carb, it is rapidly absorbed.

Bars can have their protein from a whole range of sources including whey concentrate and isolate, peanut butter, nuts, soya, milk solids (in the chocolate ones) and calcium caseinate. A useful common ingredient in many bars are nuts, which are a useful healthy way of contributing protein and good fats to the bar.

The other major factors affecting choice will be taste and texture. Bars need to be palatable, that's why we have them. Reviews will give an indication but people's tastes vary; remember that you may loathe a bar others love! As we get bars for convenience, make sure yours are easy to eat - some are extremely chewy and a chore to consume. A bar which is good value for money will be relatively small and packed with good nutrition.

Nutrition bars are not essential by any means, and they are not on the whole, particularly a healthy choice to a fitness enthusiast's diet, but they are convenient so make sure you get one with suitable nutrition that you enjoy.

You can read more about nutrition bars and other supplements in my article The Top 10 Bodybuilding Supplements

*** TonyStarks' Long Term Training Cycle - Programme 1 ***
By TonyStarks MuscleTalk Moderator

Here's a training plan which alternates two very different programmes every four weeks with the intention of keeping my muscles guessing and shocking them into new and consistent growth. The first programme is this issue, and the second programme will be in issue 50. I encourage reasonably experienced trainers give this programme a try as I'm sure you'll be happy with the results.

Programme 1 is a high intensity routine based on Paul Borresen's theories; it incorporates pre-exhaustion and drop-set techniques with the sole aim of taking you to complete muscular failure. This is my preferred way of training and it requires a serious amount of intensity and effort. You should approach each and every workout with a 'balls to the wall' attitude.

Programme 2 is a more traditional three day split which focuses on getting bigger and stronger in the major compound exercises. In isolation this routine would be ideal for trainers of all levels.

** Programme 1
Each workout follows a similar pattern of using an isolation movement to pre-exhaust the muscle and then a compound movement to take the muscle to complete failure. For the purposes of this programme:

- PRE-EXHAUST sets are a single high rep set of around 40 reps to complete failure. The rep range should be used to identify the weight you use; do not bother to count reps, just keep going until you can do no more.

- TRIPLE DROP-SETS are single, prolonged sets where the weight is reduced when you reach failure allowing you to complete further reps. Start heavy with a weight that allows 6-8 reps, reduce the weight when you are unable to perform any further reps, go to failure again and reduce the weight for a final time. You are aiming to complete 6-8 reps on each of the drops. Remember to take each drop to complete failure; the weight should be reduced no more than two times in a single set.

- STRAIGHT SETS are traditional sets of 8-10 reps. Again, straight sets should be taken to failure.

The programme is split as follows:
Monday - Chest
Tuesday - Quads/Hams/Calves
Wednesday - Rest
Thursday - Shoulders/Triceps
Friday - Back/Traps
Saturday - Rest
Sunday - Rest

Monday (Chest)
Set 1. Incline Dumbbell Flyes. Pre-exhaust.
Set 2. Incline Dumbbell Flyes. Triple Drop-set.
Set 3. Bench Press. Straight Set
Set 4. Bench Press. Triple Drop Set.

Tuesday (Legs)
Set 1. Leg Extension. Pre-exhaust.
Set 2. Leg Extension. Triple Drop-set.
Set 3. Back Squat. Straight Set.*
Set 4. Hamstring Curl. Pre-exhaust.
Set 5. Hamstring Curl. Triple Drop-set.
Set 6. Stiff Legged Deadlift. Straight Set
Set 7. Calf Raise. Triple Drop-set
*Can be replaced by Hack Squat or Leg Press; if this is the case I recommend you use the triple drop-set technique.

Thursday (Shoulders/Triceps)
Set 1. Side Laterals. Pre-exhaust.
Set 2. Side Laterals. Triple Drop-set
Set 3. Seated Dumbbell Press. Straight Set*
Set 4. Seated Dumbbell Press. Triple Drop-set*
Set 5. Machine Dips. Triple Drop-set**
* Can be replaced by any form of shoulder press.
** Can be replaced by any triceps exercise incorporating the triple drop-set technique.

Friday (Back/Biceps)
Set 1. Dumbbell Pullovers. Pre-exhaust*
Set 2. Dumbbell pullovers. Triple Drop-set*
Set 3. Wide-grip Pulldowns. Straight Set
Set 4. Wide-grip Pulldowns. Triple Drop-set
Set 5. Deadlift. Straight Set
Set 6. Hammer Curls. Triple Drop-set
*Can be replaced with machine pullovers or straight-arm pushdowns.

Programme 2 will be in the next edition of The MuscleTalker

Happy training!

===============================
*** MT Powerlifting Totals Competition ***
By Jonnywildboar - MuscleTalk Pro-Member
See: http://www.muscletalk.co.uk/fb.aspx?m=1083082

Welcome to the newly formatted MT Powerlifting Competition and column in The MuscleTalker. Congratulations to joethom our top lifting superheavyweight, del (heavyweight) cornelius parkin (middle weight) and crazy matt (light weight) with a notable performance to welshdragon for his 900kg totals unequipped!

A sterling performance by the Sugden Barbell boys at the NW unequipped Powerlifting Championships on the 30th April in Warrington, which was caught on camera with special mention to Olly Jackson for scoring 9/9, 3 pb's and a UK u23 deadlift record! Well done veganlifter, tokar and Olly; MT members provided great vocal support for the day and badboy007 provided the eye candy.

Justin Hurley won the BPO UK Powerlifting Championships in Bath, world records fell; the video is truly inspiring.

Please feel free to submit your powerlifting totals and videos - remember this is open to every single lifter and MT member.

*** Recipe - Rhubarb Compote ***
Recipe by Nicole Bremner - MuscleTalk Moderator. Taken from her eBook Muscle Menus Vegetarian

** Ingredients
500g low fat natural yoghurt
700g fresh rhubarb stalks, chopped in 4cm lengths
100g red currant (or raspberry) jelly/jello (contains gelatine which strict vegetarians may avoid)

** Method
Preheat oven to 200°C. Spoon yoghurt into 4 small moulds and freeze for 1 hour. (If making in advance, remove from freezer 15 minutes before serving).

Place rhubarb in an oven proof dish and bake for 35 minutes, stirring occasionally until tender. Remove from oven and allow to cool for 5 minutes. Spoon rhubarb onto 4 plates and serve topped with frozen yoghurt.

** Information
Serves 4. Per serving: 101kcal, 7.5g protein, 14g carbs, 2g fat, 2g fibre.

*** DVD Review - Craig Titus - The Video (Version 2.0) ***
Review by Big Les MuscleTalk Moderator

Back before Craig Titus the murder subject, before the feud with Kind Kamali, and even before his first encounter with a prison jumpsuit - we had the original Craig Titus. This video shot by the legend Mitsuru Okabe in 1996 shows Craig in the lead up to his USA win over Tom Prince and his Pro Card.

So why am reviewing a 10 year old video about a bodybuilding has been? One reason is it's still one of the most motivational videos/DVDs in my collection; another reason is that it is a timely reminder of how much your focus outside the gym can determine what happens to your physique. And finally Craig has an absolutely outstanding physique, crisp, shredded and full, arguably the best he ever looked, and the reason he had so many covers and was taken so seriously when the results he turned in said different. Craig showed greatness, sadly not often.

Let's start with the positive. For those of you expecting a Yates style intensity fest, you are going to be disappointed. This is a smouldering deep intensity, Craig is a volume trainer, but you can see he still shifts decent weights, sure 3 plate squats are stuff many ordinary trainers can do, but can you do them like he does depleted for a show in the same condition? Nope, me neither. The thread that runs through all the workouts, and we see all his twice a day split routine, is that if he fails to win his pro card he will quit competing. Somehow this knowledge infuses every set with a focus that the serious trainer will want to match. Even in the little lifestyle segment where we see Craig eat pan fried steak and boiled rice, he is different, not relaxed and focussed somewhere on something.

So what do you get? One hour of Craig who gives a good commentary on all his bodypart workouts with an explanation of the why he does what he does. We get to see him joke between sets, eat some food, and the tape finishes with footage of his win. Many times an hour is too short, but this tape is spot on, we capture Craig, we get his personality (an acquired taste), we see his obvious intensity, and we see the physique he has built through his efforts. And what an awesome job he had done, any year anywhere in the world, this incarnation of Craig Titus would be a contender for best in show no arguments!

Not one for the casual fan, this tape is for the bodybuilder who gets motivated seeing motivated bodybuilders, sure you can get ideas for variations for your own workouts, and you get to see that intensity isn't about glaring at everyone around and grunting, and that you can actually talk and laugh between sets (even the mighty Ronnie Coleman does this) without ruining your focus, all good things. However, for me it is all about that focus, that all or nothing imperative. Whenever I watch this one the weights are in for a pounding.

Given that this tape has been around at clearance prices it's a great addition to your collection even if it isn't a DVD.

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