Welcome to September's Issue of The MuscleTalker. It's been another busy month for your favourite board. You'll be enjoying the new style forum with the new layout and convenient features. We're still in the process of upgrading, so if some of the useful functions are not there, they'll be back. If you haven't noticed already, the navigation is no longer on the right hand side, it's now moved to the top, and so the articles can be found there. With the new forum and the faster server, the site is running much quicker, this will be even better when MT sits on its own server.
We're also pleased to introduce Charlie to the moderating team this month. Charlie is a very educated and knowledgeable member who will be moderating the Bodybuilding Supplements, Diet and Nutrition and Other Performance Enhancing Drugs forums. Charlie is extremely helpful and will enjoy helping you with your questions. Welcome aboard Charlie!
Best wishes
James and Jason
*** September's Nutrition Tip ***
** Bodybuilding when you are ill - by James Collier BSc (Hons) SRD
Article taken from Informed Bodybuilding Nutrition ebook by James Collier BSc (Hons) SRD
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To learn more about bodybuilding nutrition read the Informed Bodybuilding Nutrition ebook by James Collier BSc (Hons) SRD click here
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When bodybuilders start to feel ill panic sets in, because, not only do we see it as a time where we cannot train and progress, but if the illness affects the appetite, we may actually lose size! In reality though, there will be minimal losses from a common cold, tummy bug or food poisoning. Even with a dose of influenza for a couple of weeks there may be some catabolism, but this will be easily got back when you restart training and eating properly. Don't weigh yourself as you will have lost weight, your glycogen stores will be low and much of weight loss will be water; the scales could make you depressed.
Don't panic - accept the illness and rest up. I would advise against weight training as this will use up energy and nutrients needed to fight the illness, and will be more stress on the system. If you have a cold, for the early heavy stages don't train, then go back to the gym, and train as you can manage without overdoing it. Remember to keep warm if you come out from the gym sweaty.
Some illnesses will not affect appetite, in which case, continue with your normal good diet including plenty of fluids. If your appetite is diminished, eat small and often of whatever you can - junk food is ideal at this time because it's full of valuable calories and is tasty.
The hardest situation is if you are nauseous or vomiting. During nausea, eat what you can and often fluids are tolerated fine, even if food isn't. We've all had those illnesses when we can't even stomach water despite being extremely thirsty. The advice here is don't even try; the mere thought can make you worse! Each hour just try a sip of water or suck on an ice cube, if this stays down progress firstly to a small glass of water, then to a sugary drink. The first foods tried should be toast or a plain biscuit, eventually progress to a small meal.
Don't rush back to the gym too soon! It may be better to wait an extra day rather than have further setbacks. If you continue to suffer from sickness and diarrhoea for more than 24 hours seek advice from your doctor.
James is available for one-to-one consultations and personalised nutrition advice - for more information click here
*** Training Tip ***
** Grip And Forearm Training - Article by bigmac - MuscleTalk Pro-Bodybuilder Member
Many shun this in favour of pecs, bis, etc but just a short training session with some specialised grip work can work wonders. Forget the information some of the magazines which say what the pro's say, i.e. their forearms get all the work they need from bicep work. This article is based around us amateurs fighting for every ounce of muscle.
Don't bother with exercises like wrist extensions off the end of a bench; they wont build the kind of strength and mass that we're after. Here are three easy exercises to start you on your grip road to super strength and can all be done with minimal kit.
1. Wrist rollers
A great exercise that can be made cheaply: from a DIY / hardware store buy a mop handle, cut it down to about 20-25 inches long and drill a hole through the centre. Thread through the hole some solid rope, eg climbing cord or some old electrical flex cable (which is what I use), and tie a knot in the top end. It needs to be long enough so that when you stand with your arms out in front of you it hangs down to your shins. Next simply loop the end through a weight plate and loosely knot it; start with a 5-10lb plate.
Keeping your arms straight out in front of you 90° to your body with the wrist roller fully extended, simply wind the weight up to the top position by using your wrists. Once at the top lower the same way to the fully extended position then repeat. Believe me if you're just starting then 10lb for 6-8 reps will stop most in their tracks!
2. Plate grip
Take hold of an Olympic plate in one hand and pinch grip it so your fingers are along the smooth side of the plate with your thumb on the other side, hold it for as long as possible and then change hands. Do this twice per hand aiming for around 45-60 seconds. Once achieved increase the weight.
3. Captain of crush grippers (if you can afford one)
Real solid steel crush grippers are better than the ones you will buy from the shops. Start with the trainer model if you're new to grip work which is set at 100lbs pressure and is enough for most. Do 3 sets of 8-10 reps and remember to fully close the gripper and hold for one second before releasing.
There you have it, 5-6 sets of pure torture that will have your forearms put on mass like you wouldn't believe and your grip so strong you won't ever dig your straps out for deadlifts again!
*** September's Recipe - Peanut Butter Cookies
Another great recipe from Nikki - Best saved for a treat day!
1/4 cup olive oil
100g quark or natural yoghurt
125g peanut butter
2 egg whites
100g flour
75g oats
1tsp baking powder
Mix altogether and mould into cookies. Cook for about 20mins in a moderate oven.
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