Wear your MuscleTalk T-shirt this summer!
New articles, interviews and reports in July:
- James' Super Smoothie - now an article, see how you can adapt the recipe to suit different requirements
More articles can be found here and in past editions of The MuscleTalker
Some of the regular members will have noticed that over recent weeks the moderating of MT has been a little different. This followed a few incidences a few months ago and we felt we needed to review some aspects of the running of all areas of the board, in order to make MT a more enjoyable place for both longer term and new members alike.
UKBFF North-East Championships in association with FLEX magazine will be in Leeds Town Hall on September 8th. The event is supported by MuscleTalk - the main web partner for the event. Read more here .
*** All the best from James Collier and The MuscleTalk team! ***
See you at www.MuscleTalk.co.uk
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*** Supplements to aid Sleep ***
By James Collier BSc (Hons) Nutrition Consultant & MuscleTalk Co-Owner
One often overlooked factor in bodybuilding is sleep. Lack of sleep can be a real nuisance, because you're not running efficiently the next day and you can't put your all into your training; plus you grow when you're resting. There are many topics on MT where members look for supplements to help them sleep and often before considering supplementation the poster should consider why he/she is not sleeping well. If this is you ask yourself: are you stressed with a lot on your mind? Are you breathing correctly, or have you gained any weight lately? These points are important because not enough oxygen could mean you never really get quality sleep and wake early - make sure you have your pillows positioned well too.
If you're looking for a short term aid to help while you are going through a stressful time, then there are some supplements which can help you get better nights rest. The supplement ZMA is marketed as a testosterone booster for which its use is debatable, but there are many users who swear that taking it pre-bed gives them better quality sleep. However there are also a large number of users who claim it did nothing to help them sleep! Maybe it's worth trying ZMA out to see if it's for you.
Melatonin is another supplement which could help you sleep. Naturally melatonin is a hormone-like substance which is secreted by a small gland in our brain called the pineal gland which is linked to the 'sleep centre' of the brain. At night melatonin is produced to help our bodies regulate our sleep-wake cycles. The amount of melatonin produced by our body seems to lessen as we get older, which may be why young people have less problem sleeping than older people.
There have been a number of studies which suggest that supplementation with melatonin improves sleep, in that it helps the user to drift off more easily, and get a better quality, deeper sleep. Melatonin has also been shown to be an antioxidant, and a dose of 1.5mg to 3mg at bed time should be adequate. Other than drowsiness, there are no other side effects of taking it, but I would still recommend consulting your doctor before using melatonin, especially if you are being prescribed any sleeping medication.
One other supplement which is now controlled so is hard to get hold of is GABA. Taken before bed, GABA gives deeper quality sleep, hence more growth hormone is released and you feel better the next day. 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.
Of course, ensure you have an appropriately structured healthy eating plan and get into a comfortable bed early, but if you're still struggling it may be worth researching the above supplements a little more.
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**
Tailored Nutrition Advice from Experts!
Healthy Action is the Nutrition Consultancy headed up by James Collier BSc (Hons), Registered Nutritionist. 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
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*** How to spot a good spotter! ***
By The Guvnor - MuscleTalk Moderator
What is a spot? It is when you are performing an exercise for a certain number of repetitions and after a set number you can no longer execute the desired action on your own or without sacrificing good technique. It is at this point that your spotter will give you assistance in order to complete this rep and also the set if you have not reached your target number of reps. A spot can vary depending on the exercise being performed and the weight being lifted. Even though spots can vary they must always be executed correctly and with communication between the spotter and lifter.
What type of spotter exists in the gym?
- Spotter unreliabilus - You know this spotter. You are about to perform a set on the bench press. You are going for 8 reps at 225lbs. This is a weight you have lifted before but only for 6 reps. You ask spotter unreliabilus to give you a spot. You have to ask him a second time as he is deep in conversation - you think nothing of the fact that he spends more time in the gym talking than working out. Mistake number 1! Anyway, unreliabilus ambles over to the bench easily disguising his eagerness. You, knowing good protocol say "I am going for eight reps. I have done six before so I may need a spot on seven and eight". unreliabilus says "huh? Eh, okay!" You proceed to take the bar from the uprights and bang out the reps 1, 2, 3, 4, 5; hell it's harder than you thought and you are struggling already! Meanwhile unreliabilus is not paying attention and is oblivious to your plight - you get 6 up after about 5 seconds and take it back down for what is uncharted territory for you. You give it your all and are so close to getting it up, one more inch and the rep is yours... as a result of all your effort unreliabilus is now focused on the task at hand. Does he give you the light finger spot you need during the sticking point?... Hell no! Why would he do a good thing like that?! He lets you sit there and struggle for about 7-8 seconds, all the time giving it loads and saying things like "push it up, come on, yeah!" You ain't going get it now and the penny finally drops so he gives you the bare minimum all the way up and at the top he racks it for you. Letting you struggle like this serves to risk injury.
A good spotter will keep the bar moving (slowly) but moving nonetheless, unreliabilus will let you struggle every inch of the way and rarely will he keep the bar moving, he will only move it as it starts to go back down. You are within your rights for wanting to insert the whole 7 feet of the Olympic bar where the sun don't shine! But instead you say "thanks!" and mentally put him into the spotter kill-file (an expanding list of spotters who you will avoid at all costs.)
What unreliabilus should have done was:
- Confirm the number of reps you were going for: "You are going for 8 reps, right?"
- Pay attention
- Give you a light finger spot right as you hit your sticking point on rep 7 - i.e. stop the bar from going back down and move it with perhaps 5lbs of upward pressure out of the sticking point
- Do the same again on rep number 8 and after you have locked out he will ensure that you rack it on the uprights correctly
- Spotter over-eagerus. Over-eagerus is just as bad as unreliabilus. He or she is characterised by the fact that the second you begin to struggle they reef the bar up and slam it in the uprights!
- Spotter utopian. This is the spotter to die for! He or she is clued in that they know how to lift and are good at getting the most out you. They will communicate with you and ensure that you achieve your desired number of repetitions with the maximum amount of effort and control but in complete safety.
The above are really the only types of spotters you will find in a gym. Not everybody falls into the above categories some are an amalgamation of two or more of the above. The secrets to being a good spotter are:
- Communication - ensure you know what it is he or she is aiming for.
- Safety is important for both parties concerned. You should not let your spotter put you into a position where you might get injured and vice versa!
- Attention for the person doing the lifting. It should not matter if Jennifer Lopez or Brad Pitt walks into the gym, your attention should not be diverted from the person to whom you are assisting.
- Encouragement - give the lifter some verbal help. It will always be appreciated and most of us are glad to get it when the tables are turned.
- Availability - if someone asks you for a spot, please oblige.
When we are training with iron we should unite and help our fellow brothers and sisters; everybody needs a spot now and again and that means everybody. If you are asking for a spot, always try and ensure you get the person just after they finish a set as opposed to just about to start one!
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*** Food of the Month - Oats ***
By James Collier BSc (Hons) Nutrition Consultant & MuscleTalk Co-Owner
Oats, or avina sativa, are a highly nutritious grain which provide good amounts of slow released carbohydrate for sustained energy. They are also high in a type of soluble fibre which is particularly good at helping to lower our cholesterol levels called beta-glucan. There are different forms in which we can buy oats and add them to our nutrition plan, so let's briefly summarise the different types.
Cultivated oats are first dehusked to remove a very tough and silicified husk, and then usually rolled to split the grain, which gives us what we know as raw rolled oats, the more familiar presentation which we use in porridge or oatmeal, in muesli or as an ingredient in many foods like flapjacks or cereal bars. You'll notice instant oats in the shops which are thin pre-cooked rolled oats for instant cereals which may have been milled into smaller flakes.
Oat groats are minimally processed and only the outer hull is removed. They're very nutritious, but are chewy and need to be soaked and cooked for a long time. It is from groats that rolled and instant oats are formed.
Steel-cut oats, which are also known as Irish or Scotch oats, are groats which have been cut into smaller pieces and are chewier than rolled oats, and are often preferred for hot oatmeal cereals and muesli. Oats can also be milled into oat flour which in cookery is not as versatile as wheat flour, but is an alternative for some recipes.
All types of oats are great to include as all are high in beta-glucan and are low on the glyceamic index, meaning that they provide a more slowly, sustained release of energy and help keep you full up. So it doesn't really matter what types of oats you include in your diet, just make sure you include some foods which are based on oats.
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*** MT Powerlifting Totals Competition ***
By boar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.asp?m=1083082
July has seen a very quiet month regarding the powerlifting totals - long time Pro Member Cheggers has upped his lifts whilst losing bodyfat he now totals 200/145/220 at 99kg, well done mate.
Perennial cheeky Pro Member DaKensta has lifted a new personal best in the deadlift of 215kg, great lift mate! Especially with that hair!
July was the month that the BPC British Powerlifting and Benchpress Championships were held at the Bournemouth International Centre. Many MTers were in attendance either competing or supporting, I scored PBs across the board with 285/205/260 = 750 at 107kg, this gave me 5th place in the powerlifting and 3rd place in the benchpress (the trophy was massive). Tony1blue also got a 'full set' with 280/192.5/292.5 = 765kg at 106.5kg, 4th place was his and narrowly missing a medal. Many thanks to Rob1985 for being our bag carrier and flunky for the weekend!
Andy Bolton (superheavyweight, 140kg+ lifted with the 110s) was lifting in the same flight as Tony and I and it was a pleasure to be onstage when he attempted to break his own world record deadlift with a pull of 460kg. He missed it by the narrowest of margins; a terrific attempt and a loud end to a very loud and fun day!
Pro-member Fatpete once again won his class in the Manchester and District Powerlifting Competition with (NW record lifts) 310/180/275 = 765. Peter was going to attempt the British record in the squat (322.5kg at M2 125kg+) but never got the chance as a fail on his second lift (first attempt at 310) left him with no choice but to try 310kg again, which he did, and he got it!
Keep pounding fellow lifters!!
Boar
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*** Recipe - Oat Cookies ***
By Nicole Bremner, Recipe Consultant and MT Moderator
Taken from Muscle Menus Shakes Bars & Smoothies
** Ingredients
1 cup oats
1 cup raisins
1 cup shredded coconut
1 scoop vanilla protein powder
2 egg whites
½ mixed crushed nuts
1 tsp vanilla essence
1 banana, mashed
1 tbsp honey or sugar free maple syrup
** Method
Preheat oven to 180°C. Grease a cookie tray.
Mix all dry ingredients and wet ingredients separately. Then combine. Form approximately 24 cookies and bake on the tray for 10-15 minutes until slightly browned.
** Information
Makes 24 cookies. Per cookie: 238kcal, 15g protein, 43g carbs, 2g fat, 8g fibre.
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
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*** DVD Review - Relentless - Ronnie Coleman ***
Review by James Collier MuscleTalk Co-Owner
Available here
Relentless is Big Ron's latest DVD released earlier this year, and I loved it! Filmed over the few months in the run up to the 2006 Mr Olympia, Relentless is nearly 6 hours long spread over 2 discs. Ronnie is famous for his presence and Mitsuru Okabe (Mits) demonstrates this well in the filming. You see Ronnie training 13 weeks out, 3 weeks out and right before and right after the Olympia, the contest where Jay Cutler knocked Ronnie Coleman of his throne after 8 consecutive Olympia wins.
There's plenty of training footage showing the hardcore workouts Big Ron style, and catchphrase fans won't be disappointed - there are plenty of 'lightweight baby's'! The training is filmed in MetroFlex Gym in Texas where Ronnie has trained since before his competitive days. You've gotta love the way he trains throwing the 'big-ass weights' about!
You are also treated to some of Ronnie at home with friends and Mits goes into his diet and nutrition where you see Ronnie in the kitchen. There are a lot of BSN products used - I wonder if using so many on camera is part of his contract with his sponsors...? Call me a sceptic...!
You also see Ronnie at a clinic getting checked over and have a massage - he's on a lot pf prescription medication for his liver, kidneys, cholesterol and inflammation! Plus you see him at restaurants, driving about and just chilling out being himself. This is exactly what I want to see in a DVD about a bodybuilder. Relentless is a long DVD so watch it in parts. But it is entertaining and certainly one of the better bodybuilding DVDs one could include in a collection.
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