The MuscleTalker - Issue 68 (December 2007)

- Sports Bras - for female trainers to ensure you're buying the most suitable sports bra for support during exercise.
- Programming for Beginners by Those Who Aren't - Drew Price looks at how more experienced trainers can effectively advise beginners on weight training.

To make looking for our past articles easier, we've added a new article resource. This can be found through the Bodybuilding Articles link on the home page in the 'General' section. This categorises all our main articles and past newsletters and will make searching for information a lot simpler.

Dear Santa

Thanks a lot
MT Member

*** Merry Christmas from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

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*** Beta-alanine: A revolution in pre-workout supplementation ***
By James Collier BSc (Hons) RNutr, Nutrition Consultant www.healthyaction.co.uk

Beta-alanine is a supplement which is becoming increasingly popular on its own or as part of other workout-boosting formulas. It has been shown to have a positive effect on anaerobic endurance through its ability to 'buffer' hydrogen ions and therefore delay the onset of lactic acidosis in the muscle cell. Anaerobic metabolism is where muscle contracts without oxygen and lactic acid is the end product. It is this which gives us 'the pump' and, when levels are high enough, denotes the end of a set.

The state of 'acidosis' is actually reached from anaerobic metabolism as a result of a build up of hydrogen ions within the muscles. Hydrogen ions are released as a result of various metabolic processes within a working muscle cell and as the level of hydrogen goes up, pH levels in the muscles drop leading to a more acidic environment. However, not only does this state of acidosis give rise to the painful burning feeling we experience towards the end of a set, but the acidic environment is also thought to have a negative effect on the ability of the muscle cells to continue to contract, ultimately leading to temporary muscular failure (TMF). This sequence of events is often incorrectly thought of as being a result of the build up of lactic acid in the working muscle, but it's actually the build up of hydrogen ions that produces this pattern leading up to muscular failure.

So, supplementing with beta-alanine allows you to perform more work and more reps before you reach muscular failure (hence its positive effect on muscular endurance) by helping to 'buffer' these hydrogen ions as they are produced.

Sounds simple enough, doesn't it? But now let's confuse the issue as it's not really beta-alanine that imparts this benefit, it's another amino acid known as carnosine. After ingestion, supplemental beta-alanine is converted to carnosine in the body and it is actually carnosine which is responsible for this buffering effect. Carnosine is already present in your blood and is synthesised from other amino acids from foods we eat. Sports scientists have known of the role carnosine plays in the buffering of hydrogen ions in the muscle cell for some time and the idea of increasing circulating carnosine levels to help enhance this buffering effect is not a new one.

For a time athletes supplemented with additional carnosine, but this didn't prove very effective at raising circulating carnosine levels as the body actually breaks down ingested carnosine into beta-alanine and the amino acid histidine before re-synthesizing these two amino acids back into carnosine! A process which is quite wasteful and studies indicated that supplementing with additional carnosine didn't lead to a very great increase in the amount of circulating carnosine, nor did it lead to improved performance.

Supplementing with beta-alanine, therefore, leads to an increase in circulating carnosine, which helps to soak up excess hydrogen ions, thus reducing the onset of muscular acidosis and TMF. Beta-alanine is a very exciting and promising workout aid supplement. It's used by some as part of a pre-workout stack, offering synergistic benefits which are extremely useful in delaying the onset of fatigue.

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*** Chest Workout - Nice and Simple ***
By James Collier BSc (Hons) RNutr, Nutrition Consultant www.healthyaction.co.uk

Here's a nice and simple chest routine to try for a few weeks. It's not based on any specific training principles, just good old hard training. Ideally do this once per week, and you'll probably need a spotter. Rest periods should be enough for you to feel 'ready' for the next rep, and the whole workout need only take 25-30 minutes - ideal for the busy trainer.

Start with a couple of basic upper body stretches, and then move onto the bench press. I'd recommend 2-3 warm up sets to really make sure the chest is supple and ready for heavier weights. Follow this with a set with a weight you can comfortably perform 8-10 reps, then a maximum weight set of 5-8 reps. For your final set you may wish to attempt this weight again, or drop it slightly for more reps.

Next is dumbbell flyes. For your first set, choose a weight where you can comfortably perform 10-12 reps; then for your second and third sets, use a weight aiming for 6-8 reps. (However, don't stop at 8 if you can do more - keep going until exhaustion).

The final exercise is weighted dips. Remember to lean forward slightly to feel it more on the chest than on the triceps. The first set should be with bodyweight only and do slow and controlled reps, as many as possible. For the second and third set add 10 - 30kg around a dipping belt (as much as you feel comfortable with) and try to do at least 8 reps, again nice and slowly. Don't worry if you can't do dips with additional weight though, just use your bodyweight and go from there.

And that's that! Your chest should feel completely worked and pumped. To summarise:

Stretch

Bench press
- 3 x warm up
- 1 x 8-10 reps
- 2 x 5-8 reps

Dumbbell flyes
- 1 x 10-12 reps
- 2 x 6-8 reps

Dips (weighted)
- 1 x bodyweight as many as possible
- 2 x 8+ reps

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*** Food of the Month - Beef ***
By Big Les - Nutrition Consultant and MuscleTalk Moderator

Beef really needs no introduction; however, it has been much maligned and for many health conscious bodybuilders its gone the way of liver tablets - something from the old days that we don't do any more. This is a shame, because, unlike liver tablets, beef is a top notch bodybuilding food! Here are some reasons to include beef on your menu:

1. Beef contains creatine. That's right! And it is one of the richest sources, so the old timers were onto something when they ate steak for strength - just took a while for the science bit!
2. Beef is rich in Vitamin B6. Essential for the proper function of your immune system - which means less illness, better recovery and more gains
3. Beef contains carnitine. Chicken and fish are very low in this amino acid which is essential for the proper metabolism of fat, don't buy the supplement - this tastes far better
4. Beef is an excellent source of potassium and protein. Protein hopefully is a bit of a no brainer for the bodybuilder, we need protein and steak is packed full of it ready to go. Along with it is potassium, a mineral lacking in many athletes' diets - without it you get sub optimum protein synthesis, IFG-I and GH production - gulp. Beef has the protein and the punch to deliver growth
5. Beef contains CLA (Conjugated Linolenic Acid) which is a potent anti-oxidant and has an anti-catabolic action, but we probably know it best for its link with efficient fat metabolism. This form is not a capsule!
6. Beef up with magnesium and zinc, another two minerals known to be missing from athletes diets, (remember the supplement ZMA? It's Zinc and Magnesium!). Without these two you will impair immune function, protein synthesis, insulin production and you lose out on any anti-oxidant effects too
7. Beef has iron. Its red meat and its chock full of iron in the most bio-available form, forget eating a ton of spinach!
8. Beef contains alanine: another amino acid, this one is used to make sugar from dietary protein, useful if your carb intake is low (think cutting diets here), if you are eating it then dietary protein not muscle protein is the choice for fuel conversion
9. Beef contains Vitamin B12. Essential for your red blood cell production, pernicious anaemia - well that's a lack of B12, and it's not fun. As a bodybuilder we need healthy blood and B12 is at the foundation of that process
10. Beef doesn't have to be high in fat

That's right ten good reasons to eat beef, but which cut? In essence buying beef is easy - we are looking for lean cuts. Not just those with big wedges of fat round the outside that can be cut off; it's the marbled fat in the meat itself that is best avoided. Cuts the Americans would call the best like rib-eye - are the worst for this type of fat through the meat. You are best going for fillet, sirloin, rump and even good cuts of topside (although its best to work your frustrations out with a meat hammer to get the best from topside) can all be lean enough.

The best way to buy beef is to look at it and look at the fat content that you can see, if it is light in colour, or has lots of white flecks then its fatty, a deep rich colour with distinct fat lines is fine because they can be cut out prior to cooking along with fat round the edges. Just be sure you don't pay good money to be thrown away. Which goes to show that beef really does help you 'beef up'!

Les is available for tailored nutrition programs see: www.muscletalk.co.uk/fb.aspx?m=1104321

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** Informed Bodybuilding Nutrition eBook by James Collier - the ULTIMATE nutrition bible for bodybuilding.
For more information click here:
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*** MT Powerlifting Totals Competition ***
By boar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.aspx?m=1083082

November saw one of out finest lifters, Olympian Member Phil Nosko, compete in the WDFPA World Championships in Scotland; he came a very impressive second, gaining a silver medal in the 100kg category with lifts of 290kg squat, 185kg bench, 295 deadlift for a 770 total. Phil took 295 as a second deadlift to secure the silver, wanting a 300kg but leaving that for another time. However he has recently submitted a deadlift of 302.5kg to the powerlifting totals, so well done Phil, job done! - inspirational lifting!

Phil's training partner, Pro-Member Sivvy1 also bench pressed an impressive 140kg at 18 years old; one to look out for in future competitions.

Reining British 90kg champion IainK competed in the South Midlands Divisional Championships and was rewarded with a new squat PB of 225kg; just a whisker away from 500lbs!

On December 9th many MT members will be competing at the Northwest Powerlifting Championships at Rhinos Gym, Oldham; good luck to all and a report will follow next month.

Keep pounding MT powerlifters!

Boar

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** 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:
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*** Recipe - Christmas Biscuits ***
By James Collier

Taken from Healthy Christmas Recipes eBook

** Ingredients
5oz/150g plain, wholemeal flour
4oz/125g plain flour
1tsp mixed spice
½tsp ground cinnamon
2oz/50g caster sugar
4oz/125g low fat spread
1 egg

** Method
1. Stir together the flours and spices, retaining the bran, then stir in sugar and rub in low fat spread until mixture resembles breadcrumbs
2. Beat egg and add to mixture, and knead into ball
3. Cover and chill for 30 mins, whilst pre-heating oven to 190°C/375°F/Gas mark 5
4. Roll out biscuit mixture on a lightly floured surface to a 3mm thickness
5. Cut out Christmas shapes using biscuit cutters or template, and lift onto baking sheets, prick lightly with fork and bake for 10-12 mins, until lightly browned
6. Cool on wire rack

** Information
Preparation time about 35 mins + 10-15 mins cooking + 30 mins chilling. Makes about 30 biscuits, about 60 calories each

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 - Mike Mentzer - The Final Chapter ***
Review by James Collier

Available here

Mike Mentzer is one of the all time bodybuilding legends. Ahead of his time, this DVD is about showing you how great Mike's physique really was. The bulk of the film is simply Mike posing at home, in the gym, competing on stage and guest posing. See Mike in ripped pre-contest condition as he performs muscle control that will blow your mind; every muscle fibre, every vein and every sinew was on display as the camera goes right in for some incredible close-ups.

The latter half hour of this 80 minute DVD is a documentary based on Mike's not quite so famous, yet still amazing brother Ray in Ray Mentzer Mr America - The Man Behind the Title, which includes Ray posing, eating, jogging and training. This part is more of a documentary about bodybuilding as a whole, featuring Rachel McLish working out, as back in the 70s little was known about the sport, even after Pumping Iron.

I watched this DVD with both a feeling of sadness as the most famous brothers in bodybuilding have now both died, and a feeling of admiration, as these are two of bodybuilding's all time greats. Despite the cheesy background music (though I guess it wasn't cheesy in the 70s when it was filmed), just sit back an admire Mike's physique. Mike's 21 inch arms were ahead of their time and even surpass many of the arm's of today's pros.

A must for fans of Mike and Ray and 70s bodybuilding and a worthwhile inclusion in a DVD collection for anyone who appreciates watching great physiques. This is not a DVD to learn from, but one to enjoy.

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