The MuscleTalker - Issue 56 (December 2006)

At the beginning of November MuscleTalk had a revamp, and I'm sure you'll agree, it's now even better looking and easier to use. The top navigation bar has been replaced by clearer tabs, so you can now find our articles, directory and back issues of The MuscleTalker more easily. The main changes are on the non-forum pages, where the layout includes side navigation and the articles are now grouped in their classification sections. We hope these improvements will make your time on MT even more enjoyable!

Are you looking for healthier recipes this Christmas? See our eBook Healthy Christmas Recipes

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

See you at www.MuscleTalk.co.uk

===============================

Put a MuscleTalk T-shirt on your Christmas List

OFFER OF THE MONTH
Pro Quik - 40% off! Save £16.00!

SPECIAL OFFERS
Bodybuilder Gainer - 25% off. Now £29.99! You save £10!

Energize - 40% off. Now £20.99. You save £14.00!

Isa-Test - Buy Two Get One FREE! You save £34.99!

Lean System 7 - Buy Two, get One free. Save £29.99!

Meso-Tech Complete Bar - Buy One Get One FREE! You save £29.88!

Meta-CEL - Buy One Get One FREE! You save £44.99!

Xtreme Size Up - 40% off. Now £28.79. You save £19.20!

Creapure - Buy 500g, get 250g free. Save £10.99!

FREE Next Day Delivery - on all orders over £49.99 within mainland UK. 100% Guarantee - on all products. Telephone advice & customer support available.

*** How can oral oxygen supplementation help? ***
By Andy Peacock of www.oxygensupply.co.uk

Oxygen supplementation has been around for years giving limited results and potentially having dangerous pH levels. Sports Oxyshot was derived from NASA technology and is a world first being balanced at a pH of 7.8 and certified free of any banned substances, so sportsmen can use it with 100% peace of mind.

How can sports Oxyshot aid the user?
Dr John Heinerman, Director of the Medical Research Centre Salt Lake City, pointed out whilst testing Oxyshot that during anaerobic work your body uses the oxygen present in your blood for ATP production, once the oxygen is depleted your body begins to burn more glycogen which in turn produces lactic acid. Sports Oxyshot has been shown in research to increase arterial oxygen levels by 3-6% therefore reducing lactic acid build up and reducing glycogen use allowing more repetitions and quicker recovery between sets.

For cardio workouts Sports Oxyshot speaks for itself, by giving a higher aerobic capacity making your cardio session feel a lot easier. Research is currently being conducted on the theory of Oxyshot allowing your body to burn more fat calories during cardio, in theory with more oxygen being present in the blood this can allow you to work at a higher rate of intensity and still burn a high percentage of fat calories.

Not only does Oxyshot give physical exercise benefits, but it is also used by elite athletes to help prevent colds/flu; a re-energiser after long journeys especially when air conditioning is involved i.e. cars, buses and especially flying which creates oxygen debt; a pick me up with no comedown; and along with this, Sports Oxyshot performs tremendously when stacked with certain products and can be taken alongside any medication.

** Note by James Collier - Nutrition Consultant
Oxygen supplementation is an interesting area and their needs to be more research. However the evidence points to oxygen levels in the blood increasing by 3-6%, a reduction in the amount of lactic acid production and a higher lactic acid threshold. There is also a hypothesis that it's possible to burn more fat due to more oxygen being present. Unlike many new supplement concepts, and although the jury is still out on the full effects of oxygen supplementation, I wouldn't shun this one altogether.

If anyone who would like more information on how Sports Oxyshot can benefit your weights or cardio session or on recommended stacking, please email Andy Peacock on andy@oxygensupply.co.uk or post on the Supplements Forum of MT.

===============================
Monster Supplements

Current Monster Supplement Offers:
Cyto Sport Complete Whey 5lb - Buy one Get one Free
Gaspari Intra Pro 1Kg (Late Date) - Buy one Get one Free
Found at: http://monstersupplements.com/store/product_list-cat-221-lang-1.html

Also Free MetRx Workout towel with any order over £49, just type "MTMSMET" in our special request box.
===============================

*** Building Back ***
By Kenny Rolfe aka Broken Tusk - MuscleTalk Pro-Member

In this article I will not make any false promises, I cannot promise you that if you follow my routine your back will swell to Coleman-esque proportions in only six weeks. What I can promise you is that if you follow my suggestions, eat plenty of protein and carbohydrates to fuel yourself and give each training session your full focus, your back will have no choice in the matter; it will have to grow.

Your back is not what they call a 'make or break' bodypart like shoulders are; in physique judging some bodybuilders can get by with less than stellar shoulders, but back? No, you have to have a wide, thick back if you want to get taken seriously. Even if you have no intention of competing, a well developed back is an essential part of looking good from an aesthetic point of view. Along with legs, back is a bodypart that will elevate your physique far above anything your standard 'Bicep Boy' could ever hope to achieve. Therefore making you look far more impressive than if you had a hulking chest and arms but no taper to your physique that a wide back will give you. Not only is your back critical to the overall appearance of your physique but it is the key to having a strong and functional body, any strength you build here will enable you to handle more weight in other exercises such as clean and presses and various others.

A note on your workout split, your back workout should be very taxing (equally as tough as any leg thrash) and as such should be trained alone. However I do recommend following up your back routine with an ab workout. A back specialisation split could look like this:

Monday - Back and abs
Tuesday - Chest and triceps
Wednesday - OFF
Thursday - Legs
Friday - Shoulders and biceps
Weekend - OFF

This split enables you to work back at the start of the week after you have rested and motivation for training is at a high point. Also it separates your back and leg workouts, which are the two most demanding workouts of the week if done correctly.

Okay, let's look at the back. In essence there are three key parts to it, the lats at the sides, the trapezius that span the shoulder blades and the spinal erectors at the bottom of your back that when well developed resemble a 'Christmas tree'. Of course, there are other muscles in your back but these three should be your primary concern when back day rolls around, the other smaller muscles will get adequate stimulation if you train the three main parts properly.

Now let's get to the routine. Your lats have both a pulldown and a pull back function and as such should be worked with both a rowing and a pulldown or chinning movement. All varieties of deadlifts will work your spinal erectors and also a whole host of other back muscles. If there is such a thing as a 'Magic Exercise' for back then Deadlifts are it. The best movement for your traps is the shrug, either with a barbell or dumbbells; personally I prefer dumbbell shrugs for the greater range of motion and I like to lean forward ever so slightly. My reasoning is that your traps are mostly behind you and simply shrugging up and down only really hits the part of the traps that is on top of your shoulders. A word of warning to you, I am willing to bet that your grip will be so exhausted at the end of a thorough back routine that you will not be able to hold the heavy weights needed to properly work your traps. For this reason I suggest training traps after shoulders on the Friday in the split above.

Your back is (or will be after a good few months of hard training) a large bodypart and can handle both a lot of weight and a lot of volume, so here is my suggested routine. This is a basic 'No Frills' routine which is ideal for the intermediate to advanced trainer. If you are a beginner and wish to follow this routine I would add 2 to 4 reps to the rep count suggested and take off 1 or 2 sets from each exercise.

** Deadlifts
2 work sets of 4-6 reps.

The tried and tested, basic off the floor deadlift is up first. This is the most compound back exercise and should be performed first when you are at your strongest. On each exercise strive to add weight when you can, do not go silly and try to slap another 20 kilos on each side every week, you will just injure yourself, what I mean is add the smallest weight increments available to you (even a couple of pairs of spring collars if you want) and assess your tolerance. This is the safest way to progress, you do not want to get taken out of training by injury, trust me. Ensure you are thoroughly warmed up and then give these two sets your all. You can rest up to 5 minutes between sets of heavy deadlifts.

** Pull-ups
3 to 5 sets to failure, depending on experience.

Get at least 6 reps each set, if you are strong enough to complete 10 or more reps every set then add some weight by using a dipping belt and plates. If you are not yet strong enough to do pull ups then get to the pulldown machine and make yourself stronger in the 6-8 rep range. Pull-ups are a fantastic exercise yet are often underused due to their difficulty.

** Bent over row
4 sets of 8-10 reps.

I like to use an underhand grip for a stronger lat contraction. These should be as heavy as you can manage in good form. I try to imagine I am pushing my elbows back as this lessens the involvement of the biceps.

** Pullovers
3 sets of 10-12 reps.

These are another under used classic. If you have no pullover machine in your gym then I recommend you do your pullovers on the decline bench but go no steeper than 30 odd degrees. It is down to you whether you use a bar or dumbbell.

Also do not forget to add shrugs to your shoulder workout, do 3-4 sets of anywhere from 10-15 reps.

After all this your back should be thoroughly pumped and primed for growth. If you suffer from very bad soreness or DOMS it would be an idea to do one or two very light sets for 20-30 reps of seated rows after you have finished your ab routine. Ideally these sets should be done at least 20 minutes after you complete the back workout so it might be a good idea to do your abs and then a little bit of cardio. This should flush out some of the fatigue products that cause the soreness that can interfere with your other activities the next day or, even worse, the day after.

Now get yourself home and EAT!

===============================
suppshop.co.uk - Discount Sport, Bodybuilding & Diet Supplements
suppshop.co.uk aim to bring you the best selection of supplements, from top manufacturers, at discounted prices. Further savings can be made with their Stacks Deals and MultiBuy Offers!
===============================

*** Food of the Month - Brussel Sprouts ***
By James Collier Nutrition Consultant & MuscleTalk Moderator

Brussel Sprouts are a traditional Christmas vegetable, so much so it's like it's almost compulsory to eat them! The reason why it's traditional to have Brussel sprouts with a turkey Christmas dinner is simply that they are in season from November through until February, and they are a nutrient-packed green vegetable which are easy to prepare and cook.

They are one of many vegetables of Brassica oleracea, specifically the Gemmifera Group. Interestingly, they originated in Afghanistan, Iran and Pakistan, and were brought West by the Belgians (hence why their capital city is used in the name of this vegetable) and were cultivated widely in Belgium. Brussels grow on long thick stalks and are picked by hand, and when loose will store for about 3-4 days in your fridge.

They are rich in fibre vitamin A, vitamin C and folic acid, along with good amounts of other B vitamins. Each sprout is about 8 calories and, due to their bulk, they are a good filling up food.

They can be cooked by boiling, steaming, blanching or even light frying, and in surveys have been voted as Britain's most hated vegetable! Personally I love them only briefly cooked so they are still slightly crunchy and nutrient-rich.

Brussel sprouts are a very nutritious vegetable, so if you like them, do include them regularly in your diet. However, if you're not a fan, don't feel you have to eat them, just make sure you have plenty of other green vegetables instead.

===============================
MET-Rx Supreme Whey - Buy 5lb - Get 2lb FREE - Save £29.99!
30% OFF all Maximuscle Nutrition Bars
Offers ending soon. Hurry.
===============================

===============================
** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding.
For more information click here:
===============================

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

Not much has happened this month in the world of MT and powerlifting... except Andy Bolton's only gone and blummin' done it ain't he?!!!

Yes, Andy Bolton became the first man in history to deadlift over 1000lbs!! That's 1003lb/455kg - Congrats Andy!

Some good updates too - fatpete is now totalling 785kg, Pete, a long time Pro-Member, is making his debut in competition on December 10th at Rhinos Gym in Oldham, good luck Pete!

Munchio, kane84, mrmmonster and Wogihao have all updated their totals and new member bear_power added some inspirational lifts to the totals - 220/190/290 = 700kg total @ 79kg unequipped!

Have a good Christmas everyone and keep pounding the iron!

===============================
** IMPROVE YOUR GRIP with 'Grippers - Getting the most from your gripper'. The informative ebook from grip champion Steve Gardener tells you how to use your gripper more effectively to improve your performance in your sport:
===============================

*** Recipe - Rich Fruit Cake ***
By James Collier - Nutrition Consultant & MuscleTalk Moderator

This is a version of traditional Christmas fruit cake made with healthier ingredients. It's taken from the eBook Healthy Christmas Recipes

** Ingredients
1lb/450d dried raisins/currants/sultanas
2tblsp dry sherry or brandy
8oz/225g dried, stoned dates
½pt water
2oz/50g mixed chopped nuts
2tsp mixed spices
8oz/225g plain wholemeal flour
3tsp baking powder
Finely grated rind of 1 orange
Finely grated rind of 1 lemon

** Method
1. Soak raisins/currants/sultanas in sherry or brandy overnight
2. Place dates in pan with water and cook over low heat until soft; mash well and leave to cool
3. Mix together soaked fruit, dates and remaining ingredients until thoroughly mixed
4. Spoon into a lightly greased 8inch/20cm round cake tin
5. Bake in centre of preheated oven at 160°C/325°F/Gas Mark 3 for 1½-2hrs, then cool on rack
6. Wrap well in foil and store in airtight container

** Information
This can be decorated for Christmas with a few nuts and glace cherries and reduced sugar jam for a glaze. The cake should be eaten within 3-4 days, or frozen for up to a month

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

===============================
** Sci-Mentor Performance Nutrition - a new and unique range of the very latest cutting edge performance-supporting supplements. Boost your performance and muscle mass beyond all your previous expectations RIGHT NOW!
===============================

*** Book Review - Starting Strength: A Simple and Practical Guide for Coaching Beginners by Mark Rippetoe & Lon Kilgore ***
Review by Doc D MuscleTalk Member

Aasgard, 2005. ISBN 0976805405

My interest in this book was initially piqued by reading positive comments from sources which, amidst the miasma of misinformation on the Internet, I consider quite reliable. Although the title indicates that it is essentially conceived as a coaching guide, its appeal is in reality much broader, since the tips intended for the instruction of others can easily be applied by the individual reader to his or her own training practices.

The largest section of the book is dedicated to the performance of five basic lifts: low-bar squat, flat bench press, deadlift, standing overhead press, and power clean. This information is capped by a brief chapter on structuring of programmes involving these lifts and by an excursory apologia in defence of weight training for youth. While the last of these sections may be of little interest to a broader readership whose lives are not plagued by fearful high-school administrators intent on closing weight rooms (although younger readers might leave these pages open to allay the concerns of parents), the preceding chapters are invaluable, and the description of exercise technique contains such detail, combining practical pointers with biomechanical explanations, that it puts other instructional guides (e.g. McRobert's Insider's Tell-All Handbook on Weight-Training Technique) to shame. The description of the squat alone, for example, comprises 50 pages.

Whilst some of the material might be self-evident for all but the neophyte, there is still much to interest the more experienced lifter. For the squat, for example, the authors recommend holding the low bar with a medium width false grip and elbows raised to the rear, and at the same time - more heretically - adopting a head position looking towards a point on the floor 6-10 feet in front of the lifter. In 20 years of squatting, I had never encountered these tips, and was positively surprised when implementing them. Other coaching tips for the squat include practical techniques for raising the chest, keeping the knees wide and back, and improving hip drive. The same quality of information for exercise technique is sustained throughout, and supported by numerous helpful diagrams and photographs. In some ways, the closing chapter on programming is the least stimulating contribution, since it offers only a routine for beginners: in essence, a 3-day cycle involving 3 of the lifts performed for sets of 5, which confirms the authors' affiliation to the Starr school of training. This does not, however, detract from the quality of what has preceded it.

The overall standard of presentation is high, with few typos and other infelicities; the index, while practical, is not an aesthetic delight. The authors write clearly, eloquently, and accessibly, and not without humour (most often directed against the ignorance of their students and, on occasion, against the vain foibles of bodybuilders). Although the principal aim of the book is to facilitate safe development of a sound strength base for newcomers who may use weight-training in preparation for other sports, rather than to foster maximal performance specifically in weightlifting, powerlifting, or bodybuilding, it remains an important work which can offer valuable information to individuals of all levels who perform the major lifts in their training.

===============================
Boditronics Ltd - CE-XT is a state of the art 21st Century pre workout drink based around Creatine Ethyl Ester, Di Arginine Malate, L-Taurine and Glucoronolactone. No gimmicks just the right ratios of the right ingredients, it tastes great, and best of all it works. Jack up your workout today!
===============================

©2009   All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (Forum posting guidelines | privacy)