You'll no doubt have noticed lots of new additions and improvements to MuscleTalk in July. We hope you'll find them useful!
I have written the long-awaited Caffeine, Health and Bodybuilding article and it has already been read 100s of times and I know it's stirred up some controversy! I will be writing an eBook on the subject in a few months time, as there is a huge amount of information out there on caffeine. If you have any queries about caffeine, please post them on the forum and I will try to answer them.
I have also updated the popular Top 10 Supplements article. There's more up-to-date information now and I'm sure it will remain a highly viewed article. See: Part 1 and Part 2.
Nikki has come up with loads more great-tasting and healthy bodybuilding recipes, and we've put them into yet another excellent eBook Muscle Menus 2, together with some meal plans to suit different trainers' goals. This eBook is a MUST GET for any keen bodybuilder or fitness freak who wants to improve their nutrition!
Don't forget to get your cool MuscleTalk training T-shirt this summer!
*** Best Wishes from James and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
*** GABA ***By James Collier BSc (Hons) RNutr - MuscleTalk Moderator and Expert in Nutrition
Gamma-aminobutyric acid (GABA) is currently one of the most controversial supplements around. Is it a supplement or is it a drug? Is it banned or isn't it?
GABA is a natural substance and a neurotransmitter. As a supplement it became popular after the gamma-hydroxybutyrate (GHB) scare, a drug used as a growth hormone releaser and subsequently a recreational drug, due to the fact that GABA is found in the same chemical pathway as GHB.
GABA is still available in the UK, but its availability becoming increasingly limited. It remains very popular as a supplement and has been used with mixed reports of its effectiveness. Taken before bed it gives deeper quality sleep, hence more growth hormone is released and you feel better the next day. Some people like to use it pre-workout and claim it gives them a 'buzz' during training; but many have tried this and claimed it made them feel 'odd'. The increase in GH release hasn't been verified scientifically, but it certainly does improve sleep quality; it has been said you can get 8 hours worth of sleep in 6 hours - useful for the busy-lifestyle bodybuilder. Note that GABA will not make you sleepy; it merely improves the depth of sleep.
Watch out for its extremely unpleasant side effect of shortness of breath about 10 minutes after ingestion which lasts about 5 minutes. This can be scary if unexpected.
Officially in the UK GABA's production and sale as a supplement was banned last autumn by the Medicines and Healthcare Products Regulatory Agency (MHRA). It can still be produced for scientific analysis work. Many companies are still selling it, but I am certain this will be short lived. It is also banned in many other countries including the USA. GABA is not classed as a 'drug', merely its sale prohibited because the MHRA claim it to be 'body altering' (a claim which stirs up huge controversy with a wide range of supplements).
People who do use GABA before bed are urged not to use it too often, so as not to rely on it. The good thing in this respect is a tub will last months, and, compared to other supplements GABA is relatively cheap.
** 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
*** Weaknesses ***
By help2001 - MuscleTalk Pro-Member
Everyone has a weakness, world champion sprinters, Olympic level gymnasts, top level hurdlers all have weaknesses, as do I, and I'm willing to bet that even you do!
Here is a rough guide of what I have found to be some rough proportions for a powerlifter's different lifts. The figures have only been worked out using a small pool of 20 or so people so are not 100% accurate. Don't think of this as something you have to adhere to; use it to get a rough idea where your weakness could be. For example, if you can't improve your bench press which has been stuck at 200kg for a while but you can only close grip bench 100kg for one rep then you are likely to have a tricep weakness assuming your technique is fairly sound.
** Lower body
-Raw squat (belt only) - 100% (which all the others will be based on) squat with knee wraps and belt - 107.5 to 112.5%
-Good morning done to as near parallel without the back rounding - 65% front squat done to lowest depth possible - 60% deadlift - see note later
(These figures are based on a wide stance squatter as that's how I train the people I work with due to its mechanical benefits)
** Upper body
-Bench press with no shirt - 100%
-Close grip bench with no big arch - 75 to 80%
-Bent over row - 75% to 80%
-Strict overhead press - 65%
** Deadlifts
In my opinion some people are just natural deadlifters and some people struggle with the exercise. Nevertheless there are some things to consider: Unless you are squatting 600+lbs and benching 500+lbs then your deadlift should always be at least equal to your best raw squat. If not then you need to work on your technique.
If you pull conventionally then here are some suggested problems and weaknesses and possible solutions:
1) Unable to get the bar off the ground - probably weak lower back and hamstrings. To cure this I recommend standing on a block that raises you about 3 inches off the ground and pulling. Also, work on your good mornings and do plenty accessory movements for the posterior chain.
2) Weakness when the bar is near the knees - suggests weak lower back, hips and possibly poor technique. I recommend working the lower back and posterior chain and also do some rack pulls with the bar set to just below your sticking point.
3) Weakness locking out the bar/mid thigh - suggests weak upper back and hips. Concentrate on getting the bar as close to the hips as possible and doing lots of shrugs. Try and be able to shrug at least 85% of your deadlift 1RM for 5 reps
If you pull sumo-style, here are some suggested problems and weaknesses and possible solutions.
1) Weak off the ground - hips and glutes. Do lots of glute ham raises and try and rock the hips in towards the bar when pulling keeping the body upright.
2) Weakness at the knee - same as in the conventional deadlift.
3) Weakness locking out the bar/mid thigh - same as with the conventional deadlift. Work on lockouts but use a close stance as it's harder!
*** August's Recipe - Low Carb Chocolate Truffles ***
By Nikki - MuscleTalk Moderator
Taken from the brand new eBook Muscle Menus 2
**Ingredients
400g sugar free dark chocolate
1 tbsp clear honey
2 tbsp unsalted butter
200ml double cream
**Method
Finely chop chocolate and place 250g in mixing bowl with butter and honey. In a small saucepan, bring cream to boil and pour it over chocolate mixture and whisk until chocolate has completely melted and is smooth. Pour into a glass bowl and place in refrigerator to set. Once set, use a melon baller to scoop out each truffle and place on a tray covered in grease-proof paper.
Place remaining chocolate in a bowl and gently melt over a saucepan of hot water, then remove from heat. Gently coat each truffle in the melted chocolate placing them back on the baking tray. Coat truffles a second time rolling in chocolate and then in either icing sugar, cocoa powder or finely crushed nuts and refrigerate to set. Keep in the refrigerator.
**Information
Low carb diet-friendly treat for the chocoholic. You can even vary the flavour by adding Cognac, rum, nut essence or mint. Makes approximately 24 truffles. Per truffle: 122kcal, 13g protein, 2g carbs, 10.5g fat, 1.5g fibre.
More great bodybuilding recipes can be found in the 'Muscle Menus', 'Muscle Menus 2' 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