Christmas is coming, the goose is getting fat! The festive season is nearly upon us once again, remember eat well and keep training hard!
In the run up to Christmas we have re-launched the excellent MuscleTalk Healthy Christmas Recipes eBook which contains lots of delicious healthy variations of traditional festive delights. The ebook is just $7.95 (approx. £5.00) and can be purchased and downloaded immediately through www.muscletalk.co.uk/xmas-recipes.aspx
Why not put a MuscleTalk Training T-shirt on your Christmas list?
*** Best wishes for a Happy Christmas from James and The MuscleTalk team! ***
*** Some Tips for bulking ***
By Seungmena aka Big Les – MuscleTalk Moderator
The leaves are falling off the trees and the nights are getting longer – the bulking season is here, where us bodybuilders wrap up warm and start dreaming of the endless pounds of muscle we are going to add ready for next summer. Here are some of my tips to help you achieve this goal:
1. Take your waist measurement – that's your starting point. Add 2-3 inches to that. This measurement is when you stop bulking and start cutting. Muscle doesn't make your waist bigger, fat does. Don't look at the scales. Muscle gain is the goal, if you pack it on your weight will rise.
2. Don't fear the fat. Some fat gain is not only inevitable, it's desirable. Fat helps you lift more and helps pad your joints out which is a bonus for your workouts. Lean bulk is an oxymoron just like military intelligence.
3. You still need to be eating at least every 3 hours and you still need to be getting at least 1.5g of protein per lb of bodyweight. Post-workout nutrition is just as important. Those who are helping things along with some supplementation can make use of this by aiming for 2g of protein per lb. You will of course still be favouring complex carbohydrates over simple ones, and avoiding unnecessary saturated fat.
4. Eat the same foods. The bulk of your diet will be based around the bodybuilding staples, chicken, steak, tuna, oatmeal, rice, pasta, and vegetables (vegetarians and vegans the same will apply). You will be eating more at each meal.
5. Take this opportunity to make food more interesting by adding sauces, and making tuna and pasta into a tuna and pasta bake instead. Be inventive with your eating and enjoy it.
6. Use junk food to add extra calories. One easy and enjoyable way of adding the extra calories for a bulk is simply supplement with junk food on top of a normal clean bodybuilding diet. Professional bodybuilder Tom Prince recommends 90% clean 10% junk, which is a good rule of thumb (although I suspect for Lee Priest it's the other way round!).
7. You are planning to build muscle – so lift for it. A perfect diet will not make up for half measures in the gym. You are in an anabolic state with plenty of calories; make sure your body can use them for growth with through-the-roof heavy lifting. Many bodybuilders will drop to 6-8 reps as well as add extra sets and intensity raising techniques like negatives, forced reps, partials, supersets, giant sets and holds to their workouts.
8. Don't neglect cardio, 30 minutes 2-3 times a week is plenty. If you have an active job you may even be able to cut it out completely. Cardio is there to keep your fitness levels up so you can lift better, that's the only reason.
9. Sip a weak whey drink in water through the day and your workouts in order to keep a good nitrogen balance and a constant supply of amino acids for growth.
10. Get proper rest. Not sleeping enough will hold back your gains, as will running yourself ragged all day long.
Have fun and enjoy your bulking, and spare a thought for those cutting!
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** Need a diet for growth to suit YOU? – 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
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*** The Functional Training Craze – Part 2 (Differences between Functional Training and Machine Based Training) ***
By Jesse Cannone CFT, CPRS, CSPN - certified personal trainer, nutritionist, and best-selling fitness author
Most, if not all of the so-called functional exercises, fail to supply constant and variable resistance. Most quality machines supply constant tension and variable resistance based on the strength curve of the particular muscle, and track proper joint function.
For example, compare dumbbell bicep curls on a Swiss ball to a bicep curl on a quality machine (such as Hammer Strength). While performing the dumbbell curl, there is no tension on the biceps in the bottom or top positions. The resistance is greatest when the dumbbell is perpendicular to the floor. The amount of stimulus is also decreased due to the fact that the individual must balance his/her self on the ball. While using a machine, there is constant tension on the biceps and the amount of tension varies during the exercise based on the strength curve of the biceps muscle. Which is going to make the individual stronger? Which is going to stimulate more muscle fibers in the biceps?
In my opinion, machine based training is by far superior if the goal is to increase strength, and/or muscle tissue. Keep in mind that more muscle equates to a faster, stronger, and better athlete, providing they practice their specific skill or movement.
This is not to say that functional exercises serve no purpose. There are benefits to functional exercise; just not as many as some people are lead to believe. Exercise selection and the training methods used should be based on the individual's goals. Instances where functional training may be effective would be in individuals who need to improve balance, stability, and neuromuscular coordination. Below is a chart that shows the differences between Functional Training and Machine Based Training.
-Machine-Based Training:
Provides constant and variable resistance
Movement tracks proper joint function
Effectively overloads musculature (if used properly)
Safer to perform
Many machines available to work every muscle in the body
-Functional Training:
Very effective at improving balance, stability, and coordination
Does NOT effectively overload musculature
Does NOT provide optimal transfer of skill performance
Very difficult to measure and monitor progress
Higher chance of injury
Functional training obviously has some benefit, and can be a great addition to a well-designed strength program. However, I personally feel it should never take the place of a structured strength training routine. I recommend using a combination approach, which utilizes machines, free-weights, bodyweight, balls, bands, and anything that is going to deliver the desired results. Always remember that training for strength and/or increases in muscle tissue and training for skill are two completely different things. When designing or assessing a training program the following questions should be asked. What is the goal? Is it time efficient? Is it safe? Is it delivering the desired results? Is it optimal?
References (for Parts 1 & 2):
1. Schmidt, R. A : Motor Learning and Performance – >From Principles to Practice. Human Kinetics Books; Champaign, IL 1991
2. Bryzcki, Matt: A Practical Approach to Strength Training, Masters Press; Indianapolis, IN 1995
3. Magil, R: Motor Learning – Concepts and Application, 4th Edition, C. Brown Publishing, Madison, Wisconsin 1993
4. Chek, Paul: What is Functional Exercise? (Article), C.H.E.K Institute
5. Calais-Germaine, Blandine: Anatomy of Movement, Easterland Press, Seattle, WA 1993
6. Tortora, Gerard, J: Principles of Human Anatomy, 5th Edition, Harper Collins Publishers, New York, NY 1989
7. Stein, Alan: Improving Athletic Power (Article), Hard Training Newsletter
8. Manny, Ken: Skill Development: An Open and Closed Case (Article) www.naturalstrength.com
9. Kielbaso, Jim: Plyos – My Story (Article) www.cyberpump.com
*** December's Recipe – Cranberry Cheesecake ***
By James Collier – MuscleTalk Moderator
Taken from the MuscleTalk Healthy Christmas Recipes eBook
**Ingredients
2oz/55g low fat spread
6oz/170g wholemeal shortbread
½oz/12g gelatine dissolved in 3tblsp (45ml) water
8oz/225g skimmed milk cheese or quark
5oz/150g low fat natural yoghurt
1 medium egg
5oz/140g cranberry sauce
Cream to decorate
Fresh cranberries (if available)
**Method
1. Melt margarine, crush shortbread and mix together
2. Press down in an even layer in the base of a lightly greased 7inch (18cm) spring release tin or a loose bottomed tart tin
3. Chill in refrigerator for 30mins
4. Dissolve gelatine in 3tblsp hot water, add skimmed milk cheese/quark, yoghurt, egg yolk and cranberry sauce in a large bowl and mix together, then add cooled gelatine
5. Whisk egg white until stiff and lightly fold into mixture
6. Carefully pour in mixture on top of crumb base and leave in refrigerator until set
7. When set, remove from tin and place in a serving dish, decorate with cream rosettes and fresh cranberries
**Information
Serves 8. Approx. 190kcal per serving.
More great bodybuilding recipes can be found in the 'Muscle Menus' 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