Muscle Q&A - Recent questions and answers

Answered: What's the best exercises for broad shoulders?

Thu, 10 Jan 2013 20:27:51 +0000

Well first of all, it is good you recognize side raises add shoulder width because they do develop the lateral head of the deltoid. Unfortunately, to best develop that head you will need some variation of them at all times. Some variations include dumbbell, cable, behind the back, to the front, lying on the ground, or lying on a bench at a 45-degree angle.

Other popular exercises (which work other parts of the deltoid as well) include behind the head shoulder presses, which requires strong rotator cuffs and good shoulder mobility, but is amazingly effective.

The below mentioned cleans are a good option and can be performed with a barbell or dumbbell, from the floor or hanging.

Nevertheless do not forget the posterior deltoid either, which gives your shoulders a more 3D look and some argue even push the lateral deltoid even farther out. Face pulls or bent over lateral raises work it well along with cable pulls across the front of the body.

Good luck and train hard.

Answered: How much muscle can I expect to build?

Thu, 10 Jan 2013 20:14:52 +0000

Train hard and find out. The above anwsers are great but I think people need to stop asking questions like this as if looking for a limit. If you constantly guess what your limit is you will be right everytime. A month is not a fair trial for muscle gains ,but if you find a way to enjoy it and stay at it for years whos to say you can not build a physique like Leroy Colbert, Chuck Sipes, Bill Pearl, Chet Yorton, Marvin Eder or Harold Poole. All naturals who just trained hard.

Answered: Any tips for relieving sore muscles?

Thu, 10 Jan 2013 20:05:27 +0000

The below advice is solid, but I would also like to add that if you train a muscle at a near perfect frequency you do not have to be sore every time you train , after a few weeks your body should be used to it unless you change the exercises drastically .

For example if you do.

Day 1 - Chest , Triceps and Shoulders

Day 2 - Back and Biceps

Day 3 - Legs

Day 4 0ff

Repeat

You would not get sore after a few cycles. Also, consider soreness is not necessary for muscle growth, and supplements like Glutamine and BCAAs can aid in recovery to offset soreness.

Answered: Does a massage help with the recovery process after a gym session?

Wed, 02 Jan 2013 18:21:29 +0000

Yes! It will help with the recovery process of DOMS as researched by ACSM shows massages, reflexology, accupressure activities such as these aids in the recovery and pain from DOMS. It is very much unlikely that you will avoid soreness all together when beginning a new program or even after and intense training session.This helps as DOMS are actually your muscles reparing themselves, and massages will aid in the increased circulation, increase blood flow and oxygen to your muscles which helps muscles ability to relax allowing he blood to bring the required nutrients to the muscles to help the tissues rebuild and grow.

Remember DOMS usually last between 3-5 days with the involved muscles, however over time muscles will be better prepared for the same stress and adapt easier than intial process.

Answered: What’s the best method for warming up before a session?

Mon, 31 Dec 2012 20:15:05 +0000

There are different ways to warm up and they're often classified into three categories: passive, general and specific. With passive warm ups, you raise the body's temperature by doing things like sitting in a hot tub or taking a hot shower. General warm ups involve increasing the heart rate and body temperature by just moving the body around. Specific warm ups mean you do similar movements to the exercises you'll be doing. Any of these can work and what you choose will often depend on what type of exercise you're doing. Passive warm ups (like taking a hot bath) can be a good choice for gentle activities such as stretching or yoga workouts. For other types of workouts, you may want to choose more activity specific warm ups.

Depening on the type of workout you have ahead and your time constraints, this will determine which type of warm up you should use even though passive is not always best for heavy workouts.

Answered: Cardio after weights or on non training day?

Mon, 31 Dec 2012 20:00:11 +0000

If you are training 3 days per week you may have very log workout sessions, it is however beneficial and likely to in-cooperate at least 5-10 mins of cardio sfter your workout. This is to help you system revert to resting state and allow blood flow to return to normal. The body to do all the needed adjustments to the system so that is required for blood flow and nutrients that will aid in recovery and help reduce excess soreness as well as they adjust to prepare for your prio workout.

However doing a day of separate Cardio work out will reap great rewards as well. In doing this you will be dedicating one day of training to your cardiovascular system which will be extremely beneficial in your regular workouts.

Cardio Benefits Overall on non workout days

Improvements in Heart and Lung function and capacity overload.
Increase in Body Fat Utilization
Increase in Maximal Oxygen Consumption.
Decrease in Peripheral Vascular Resistance
These help reduce the risk of obesity, hypertension, and elevated cholesterol.
Increases in oxygen transport and blood flow to working muscles.

Benefits of Cardio on workout days

Maintainance of Cardiovascular fitness.
Improved stamina and muscular endurance.
Gradually increase and decrease Heart Rate, Blood Pressure, Oxygen consumption Blood vessels dilation before workout to perform required activity and after workouts to prevent sudden pooling of blood.
Prevent some muscle soreness.
Ensures adequate circulation to skeletal muscles ,heart, lungs and brain.
Aid in the elasticity of muscles to perform required activity.

Either way doing Cardio on training days after workouts and non training days are both beneficial to you and your bodies system. So do do them both as often as possible when you can.

Answered: Home training with no weights?

Fri, 14 Dec 2012 18:45:00 +0000

Yes! You can certainly do a weight training workout at home using old school methods using all safety measure to avoid injury. These exercises can be done using things around the house creating weight dumb bells, these can work great for maintenance increase mass, strength, and condition.Also adding your cardio workouts will help .

Get a few things you can use anytime even when you have started back in the gym to help with maintenance. You will also be able workout with these things while you are travelling away for work or vacation. These are Medicine ball, Bosu /Stability Ball, Resistance Bands, and Chin up Bar.

Exercise i.e.

Plyometrics Training

Chest(Pecs)/Back(Lats)/Shoulders(Delts)/Arms(Bi/Tri): Chin ups/Pull ups

varying grips and width of grips you can target several muscle groups doing various exercises.

Push Ups – Incline, Decline, Single, Wide, Narrow and Military hands

Chair dips

Legs(Hams/Glutes/Quads): Squats, Lunges, Step ups, Single Leg Dead lifts , Jump Squats

You can do Resistance, Body weight and interval training using either type of training if you choose or do use a variation of sets and reps; either by super setting, descending or pyramid sets.

http://youtu.be/k_nJB9WBUfs

Answered: What exactly is core training and should I be doing it?

Tue, 11 Dec 2012 06:24:36 +0000

Core muscles are sometimes confused with the abdominal muscles. The rectus abdominis (abs) is part of the core which includes the muscles in your pelvis, lower back, hips and abdomen. Training your core leads to better balance and stability.

A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Heavy weight movement such as deadlifts and squats will train your core, and a strong core will in turn make you stronger in those lifts.

Check out this book to learn more about core functions and exercises: http://books.google.com.sa/books?id=7QVl60BQkRoC&pg=PA510&lpg=PA510&dq=core+stability+exercise+principles&source=vrt&ots=5YXzoTiJFk&sig=_C9nouuE9csqnITUZrqiONJ_1Fw&hl=en&ei=uT-OTc20CoaosAOHtPD4CA&sa=X&oi=book_result&ct=result&sqi=2&safe=on&redir_esc=y#v=onepage&q&f=true

Answered: Do I really need to use protein supplements

Tue, 11 Dec 2012 05:55:21 +0000

Protein supplements are just as the name says "supplement".

No, you do not NEED protein powder to reach your daily quota, but the powder provides a convenient source of protein.

Ideally, your diet should have a source of lean protein like the ones you named in every meal. If you're eating enough, it is very easy to reach your daily requirements without the use of any whey protein powder.

Not saying that using the whey is bad or isn't beneficial, it simply is a tool for people who have no time cooking/preparing/buying or simply can't eat enough proteins from their diet to reach their target.

My advice would be to save the money from the protein powder and go buy yourself a carton of eggs and some milk.

Answered: Which works the biceps more, barbell or EZ curl?

Mon, 10 Dec 2012 07:25:56 +0000

I found this youtube video that can answer you: http://www.youtube.com/watch?feature=player_embedded&v=8emvWSBZJpQ

In resume:

- biceps brachii requires full supination of the forearm to achieve maximal contraction so when lifting with an ez curl grip, the biceps cannot fully contract. People mostly use it cause it feels easier than barbell curls which can actually be pretty hard if done right, but in the end it is the equivalent of a partial squat for example.

Answered: Is using a board under my heels during the squat a bad idea?

Sun, 09 Dec 2012 18:12:57 +0000

Biomechanic science shows us that body proportions will give us the correct answer - if your leg femur is proportionately longer that your torso length, elevating the heels is a viable answer for you, even though that might hurt the knees of the person squatting with you.

All in all, it's a quick fix for poor flexibility, or another alternative would be "weightlifting shoes" as the pic below:

Check this link for more reading about the subject: http://www.davedraper.com/squatting-with-raised-heels.html

Answered: Best time to eat a cheat meal?

Sat, 08 Dec 2012 09:32:11 +0000

Meal time for a cheat meal once a week will be irrelevant. My advice would be keep this cheat meal to a social occasion where you don't have to be the one restricting yourself from indulging in certain foods while everybody else is.

Now if you want to be really strict about it, during your post-workout meal could be a good time to have your cheat meal, specially if loaded with sugar, since that's about the only time where simple sugars are "okay"

Answered: What is the purpose of a 'cool down' afer a session?

Fri, 07 Dec 2012 22:29:37 +0000

“Cool down” assist the body in returning to it pre workout or resting state, due to of all the physiological changes in the body that occurs during “warm up” and workout. These changes are all needed during our workouts. The Cool down is then crucial for future growth and muscle development, as it increases the ability for greater progress and quick recovery. This phase helps our body’s systems to gradually adjust, as it includes flexibility exercises that help return muscle fibres to their natural length and aid in further increased improvements in the fibres length. If the body is unable to “cool down” sufficiently from handling the stress placed on it by the workout, this can lead to a system collapse or slow down and progress with be stunted.

Cool down allows heart rate decline, opening up arteries that where shunted during workout and reduce the stress on organs. It is recommended that a “cool down” should be between 5-15 mins, with heart beat between 18-20 beats per second to assist in the blood shunt reversal.

en.wikipedia.org/wiki/cooling_down

www.sparkpeople.com/resource/fitness_articles.asp?

Answered: Why aren't stiff legged deadlifts bad for your back?

Thu, 06 Dec 2012 03:32:44 +0000

Straight legged deadlifts... I feel the stress on my back already by just reading its name!

Well, it's a great exercise for the Erector Spinae, Hamstrings and the Glutes but it's not an exercise that is 'bad for the back'. The important part is that the execution has to be impeccable to avoid any back problems. The reason why some exercises become more nototrious than others is because people don't execute them correctly, end up hurting themselves and then they blame the exercise for their lack of proper technique.

There are prerequisites and techniques for all exercises and SLDL isn't any different. I'll list some of them, for SLDL, concisely:

- You need flexibility in the lower back to execute SLDL correctly and harmlessly.

- Initially, lift really light and progress towards a heavier weight.

- Keep the barbell in the vertical line of your feet (Closer to the body). Any further and you risk undue stress on your spine structures.

- Don't do it if you have a history of lower back injury.

- A strong abdominal area helps decrease the chance of injury.

- Full range of motion is different for different people. Don't copy what the guy next to you is doing!

- Bend knees slightly to make it 'less dangerous'!

Answered: What's the best back exercise for adding size?

Thu, 06 Dec 2012 03:13:08 +0000

Deadlifts shoud definitely be in the list of back exercises. It's mother of all compound movement exercises. I wonder if there's any muscle group it doesn't target!

Answered: What's a good macronutrient ratio for cutting

Thu, 06 Dec 2012 02:52:50 +0000

For cutting, I would recommend 40 - 40 - 20 % or even 40 - 45 - 15%. It might look odd to go so low on the fat but if you stick to a really low fat routine, you can achieve a good calorie cut without staying hungry or compromising on the energy required for your daily training.

Carbohydrates are not a big worry if you consume them in the right amount. By amount I mean no. of grams per day, divided properly into the number of meals you take, with special attention to your pre- and post- workout meals. 15% - 20% of quality fats are enough to maintain a healthy hormone release and to sustain other bodily functions that require fat. Don't go any lower than this!

People cutting too much carbs compromise on their energy levels for training. For this reason they report feelings of lethargy and listlessness since they are not getting adequate amounts of glycogen replenishment to keep them going. Also, the macronutrient ratio is as important as the portion sizing itself. For that, you should accurately identify how many calories you need per day, for maintenance, and go around 10 - 15% under that caloric value. This will trigger the much needed fat loss for your cutting phase.

Answered: Is the deadlift alone enought to improve my grip?

Wed, 05 Dec 2012 06:50:20 +0000

Improving your grip is an important aspect of weight training but it is always a bottle neck with exercises where you have to lift serious amounts of weight. Doing forearm exercises can improve your grip, but only to a to certain extent. For exercises like deadlifts or even weighted pull-ups, you can never match the gripping power and the weight to be lifted.

The weight you can potentially lift is always greater than the weight you can comfortably grip. It is that simple. One solution is to use better gloves with rubber padding to improve the friction between the barbell/dumbell and the hand. The second, inevitable solution is to use lifting straps.

I was against their use back in the days but from personal experience, I saw great improvements in my lift when I started using them. Also, your wrists are sparred and chances of wrist injury are reduced dramatically. To sum it all up. There's no alternative to a great grip so go for exercises that build better forearms. However, this won't be a permanently solution so you'll ultimately have to switch to lifting straps. That's what I reckon.

Answered: What is the purpose of a Warm Up before any workout?

Wed, 05 Dec 2012 04:07:42 +0000

Warming up is one aspect of training that is overlooked the most. Proper warmup should be an integral part of your training routine owing to the following reasons:

A proper warm up:

- Helps to raise body's core temperature.

- Prepares the joints by raising synovial fluid found in them.

- Helps to arouse the CNS, prepare it for the on-slaught of a strenuous workout

- Causes tiny metabolic adjustments. These are crucial for physical training.

- Raises heart rate and breathing rate which in turn improves oxygen transfer and transfer of nutrients to the parts of the body where they are required (E.g. muscles, tissues)

Answered: How straight should my arm be doing tricep kickbacks?

Tue, 04 Dec 2012 08:44:35 +0000

They should be pretty straight. The less you are sticking with this range of motion the more you are isolating the triceps.
So in other words, the more your arm strays away from you, the more auxilliary muscles come into play to perform the kickback and not the tricep.

Let me add that Triceps kickback are an isolation exercise, and better stick to compound exercises for better growth in the tricep such as Skull crushers or my favorite Close Grip Bench Press. If you want a better iso exercise, try cable pushdown.

Answered: Should I use ab work for my warm up?

Tue, 04 Dec 2012 08:00:19 +0000

Pre-exhausting your abdominal muscles prior to certain exercises could be a bad thing for you. I can't imagine doing Heavy back squats with sore abs, since abs are essential for the balance during such exercise. Other exercise such as the Overhead shoulder press (standing) also will benefit from having a good stomach.

Opting for a light cardio as a warmup is definitely the best way to go. If you look at begginer lifters, they tend to perform badly even on abdominal exercises, using their hip flexors or hurting their back. So in their case training the abs is definitely a bad thing.

Answered: How deep should I go in the squat?

Mon, 03 Dec 2012 19:06:52 +0000

Yes, squatting below parallel has its benefits on the quads, but remember your stance also plays a role my muscle recruiting. Some people repoart feeling it more in the Glutes/ham part. Another variation to hit the quads more is front squats, it might be difficult to get used to it in the beggining and the weight might seem low, but it definitely works the quads like no other.

Answered: What’s wrong with relying on protein shakes alone?

Mon, 03 Dec 2012 19:01:47 +0000

Protein shakes can be great to fill your Protein daily quota, even some of your vitamin needs since some of them have supplemental vitamins added.

But many essential antioxidants for example are lacking, and those can only be taken from food alone.

Don't forget the fiber, I doubt there are protein shakes enriched with fiber,and even if there is, it won't be near the recommended intake.

Besides, animal meat or egg, contains some saturated fat or Omega 3 (in case of fish) which are also essential, YES even saturated fat is essential in its own way.

So using one or two protein shake at most per day is possible, but most of your intake would make your diet lacking.

Answered: Do Fat burring supplements really work?

Mon, 03 Dec 2012 13:44:17 +0000

Seriously dude, save you money and don't bother with fat burning supplements. If they ever did work to any great effect, they’d be a drug – supplements, by definition, can never have such a strong effect on the body. So any effect any fat burning supplement can ever have would only ever be marginal – at best.

Spend your hard earned cash on eating healthy, nutritious food and focus your time and attention on exercising hard and getting plenty of rest.

Answered: Any suggestion for a quick high protein breakfast I can eat in minutes?

Mon, 03 Dec 2012 07:52:46 +0000

The type of protein you consume in the morning depends primarily on the timing of your workout. Do you workout in the morning or in the evening?

Judging from the fact that you don't have enough time in the morning, I presume that you train in the evening. In this case, you need a source of slow absorbing protein in the morning along with regular protein and complex carbohydrates. If you don't go for protein shakes just due to the fact that they aren't filling then yes, mixing them with milk is a good idea. But I would recommend a slow absorbing protein rather than whey protein.

Go with egg protein or Casein. Both are slow absorbing proteins. You want the protein to last in your system for extended period of time. Milk on the other hand has moderate protein absorption rate so you will get the best of both worlds!

To make it filling, add bananas to it. Personally, vanilla flavored protein powder goes well with most fruits especially bananas. Banana's really thicken your shake. Along with this, you can go with home made rice biscuits. They are pretty simple to make and you can make them before hand (Youtube it!) and they have good shelf life. Nothing fancy, just baked brown rice with some flavoring; none of that unhealthy stuff. This will be a good source of complex carbohydrates and the combination of rice and protein shake plus fruits will fill you right up.

Answered: Why is a full range of motion viewed as more effective than partial reps?

Mon, 03 Dec 2012 06:01:57 +0000

Full range of motion targets multiple muscle groups in a single repetition. Taking the example of Standing BB Bicep Curl; complete range of motion will involve your Bicep Brachii Longhead, Bicep Brachii Short head, Deltiods and Forearms. But instead, if you decide to do partial reps, you may eliminate the involvement of any of these muscle groups depending on your chosen restricted range of motion. Partial Reps can play their part in isolation exercises where the aim is to isolate each muscle from the rest and to work on that muscle solely. Partial Reps can be important in another scenario where you're trying to work on enhancing a particular muscle group only. For other moves, whole range of motion is the recommended.

Answered: Does blending fruit alter it’s nutritional content?

Mon, 03 Dec 2012 03:57:18 +0000

In order to change the nutritional value of a food, you need to alter it's chemistry somehow, using a chemical reaction (E.g. Boiling, Melting, Freezing etc). The act 'blending' or 'mixing' is analogous to the blending and mixing that goes on in our stomach. Plus, studies have shown that this type of physical alteration doesn't change the nutritional value of the food.

So, blend away those berries and enjoy your post-workout shake in all its natural glory!

Answered: Which results in the best gains in size, slow controlled reps or explosive reps?

Sat, 01 Dec 2012 08:06:42 +0000

It's true in a way.

Our muscles are made of two type of fibers: slow twitch or type I used mainly for aerobic exercises.

Fast twitch or type II used mainly in anaeorobic exercies (eg weight lifting).

So changing the type of your exercise might recruit more fibers of different types, thus allowing better gains.

To add something on the posters below, great tears in muscle doesn't necessarly mean better gains, since adequate nutrition is what dictates your gains.

Answered: How long should I spend warming up before I train?

Fri, 30 Nov 2012 13:10:04 +0000

a 5 minute warm up is more than enough to get the blood pumping and the joints loose. For me i do a little stretching and then hop on the stationary bike or elliptical for a few minutes.

Remember, the first couple of sets for a muscle group, are also part of the warmup since i tend to use very little weight (around 30% of my max) just to get started,

Answered: Why is the leg press viewed as inferior to squats?

Fri, 30 Nov 2012 12:47:55 +0000

I believe people view squats as a superior as they work pretty much the entire lower body and the upper half to some extent. The squat brings many stabiliser muscles into play that it really does punish your entire system. As a straight quad builder, I'd say both exercises are matched, in fact, as the leg press isolates the quads, then perhaps even better.

However, there is one big downside of the leg press that I’m aware. When lowering the weight, the lower back is raised slightly and arched from the back rest whilst under huge compression which can lead to back problems for some. You can help minimise this ‘back raising’ by not lower the weight too much or by avoiding the angled leg presses and using only he horizontal legs press, if your gym has one.

Answered: How much protein should I take in a post workout drink?

Thu, 29 Nov 2012 08:10:32 +0000

This has been a long time fuel for debate around the Bodybuilding community but my opinion is that excess protein is not needed to build muscle and the whole protein intake of the day plays the most important part for muscle anabilism.

So my advice would be to take no more than 20-25g of protein post workout, since excess protein is not really needed. I layed down some studies that dig deeper into the subject

(2006)Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise.

http://www.ncbi.nlm.nih.gov/pubmed/17111006

The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis, but may suppress a rise in whole-body proteolysis during the later stages of recovery.

(2006)Hyperinsulinaemia, hyperaminoacidaemia and post‐exercise muscle anabolism: the search for the optimal recovery drink
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465040/

consumption of post‐exercise recovery drinks containing these nutrients in conjunction with appropriate resistance training may lead to increased skeletal muscle hypertrophy and strength

(2007)Application of protein or protein hydrolysates to improve postexercise recovery.

http://www.ncbi.nlm.nih.gov/pubmed/18577771

To augment net muscle protein accretion, athletes involved in resistance-type exercise generally ingest both protein and carbohydrate during postexercise recovery. However, carbohydrate ingestion after resistance-type exercise does not seem to be warranted to further stimulate muscle protein synthesis or improve whole-body protein balance when ample protein has already been ingested.

Because resistance-type exercise is also associated with a substantial reduction in muscle glycogen content, it would be preferred to coingest some carbohydrate when aiming to accelerate glycogen repletion. More research is warranted to assess the impact of ingesting different proteins, protein hydrolysates, and/or amino acids on muscle protein accretion after exercise

(2010)Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats.

http://www.ncbi.nlm.nih.gov/pubmed/19593593

Post-exercise supplementation with carbohydrate and Whey protein hydrolyzate increases skeletal muscle glycogen recovery by activating key enzymes such as Akt/PKB and atypical PKCs.

Should I warm up using high reps and light weights or low reps and heavy weights?

Fri, 23 Nov 2012 10:05:49 +0000

I’ve been warming up using light weights and high reps for as long as I can remember but a guy in the gym told me that was wrong.

He reckons that you should build up to about 80% of your heaviest set using several 1-2 reps. He said that warming up with light weights gets the blood moving but doesn’t prepare the muscles, tendons etc for handling the expected weight. This make sense to me but does anyone know if this is actually true?

Should I be looking to increase reps or poundage per session?

Wed, 21 Nov 2012 12:08:01 +0000

I know packing on the muscle is all about increasing what you do each session but should I be looking to add weight or increase reps? I'm asking cos I also read that you should only do very small increases but the smallest plates in my gym are 1.25Kg. So when I'm doing say barbell curls with 30Kg, to increase means going up to 32.5Kg which is a big jump.

What’s the best type of shoes for the gym?

Mon, 19 Nov 2012 11:42:26 +0000

There doesn’t seem to be a specific ‘gym’ shoe available like there is for say running or tennis. Will a normal pair of trainers do the job or is there aspecific type of shoe that’s best suited to the gym?

Is it best to eat solid food or protein foods as a post workout meal?

Thu, 15 Nov 2012 12:28:06 +0000

I’ve read many articles about how important it is to consume a hefty serving of protein & carbs and pretty much every article recommends using protein shakes.

As there any actual disadvantage to eating my protein rather than drinking? Does liquid protein really get into my system any faster than whole foods and is post workout period so short hand than it’s critical I get the protein in my as fast as possible?

Do different cooking methods change the nutritional makeup of eggs?

Thu, 15 Nov 2012 11:58:30 +0000

I’m a big fan of eggs, compact, convenient, versatile and relatively cheap, I can’t get enough of ‘em. I usually eat them boiled or poached but will the cooking method affect the nutritional make up?

Also, as there any difference nutritionally between a hard and soft boiled egg?

What’s the disadvantages in using bar padding when squatting?

Thu, 15 Nov 2012 10:59:09 +0000

Lately, I’ve been finding that the back of my neck and traps are aching slightly after some heavy squatting. I’ve been thinking about getting one those bar things like this one but I know no one in my gym uses them and some of the big guys are shifting some serious weight.

Other than looking like a ‘sissy’, are there any actual disadvantages in using one of these pads. Would one have any adverse effect on my squatting?

Should I worry about clicking knees during the squat?

Wed, 14 Nov 2012 08:50:14 +0000

My kness 'creak' a little whenever I squat. There's no pain and it doesn't seem to be getting any worse but is this something I should check out? I'm concerned that ignoring it now may lead to problems in the future that I can do nothing about.

How can I increase my testosterone levels?

Tue, 13 Nov 2012 20:10:43 +0000

I’ve read that testosterone is key to building lean muscle mass but I’m not willing to use drugs – period.

I know exercises like the squat and deadlift are supposed to naturally boost testosterone levels but is there anything else I can? Is there any particular food items that are known to boost testosterone?, will any type of CV work do the trick?

Should I lock my knees during the squat?

Tue, 13 Nov 2012 20:04:59 +0000

I usually lock my knees at the top part of the squat and pause momentarily. Was watching some key in the gym last night and never reached lockout and so never paused. He was shifting 4 * 20Kg plates either side so must he be doing something right.

So is locking my knees during the squat the right thing to do? Is there a downside and are there any advantages to not locking?

Does locking my elbows in the bench press mean I'm not working the muscles as much?

Mon, 12 Nov 2012 13:59:43 +0000

I tend to lock my elbows when bench pressing and a fella spotting me in the gym last night reckons I’m not hitting the muscles as much in doing so.

I can understand his point but locking my elbows helps me handle more weight and squeeze out an extra rep or two.

We’re only talking a brief pause but would the muscle be worked harder if I stopped just shy of lockout?

Which muscle groups does the deadlift work?

Mon, 12 Nov 2012 13:52:43 +0000

Does the deadlift work the legs or the back? To me, it feels more like my legs but I know many class the deadlift as a back exercise.

What's the evidence that bodyweight exercises are superior to free wieghts & machines?

Mon, 12 Nov 2012 13:48:23 +0000

I don’t how many times I’ve read or heard that exercises using your own bodyweight or superior to free weights (which in turn are supposedly superior to machines). However, I never read or heard a clear explanation as to why?

Can anyone offer an explanation please?

Does a protein shake need to be consumed as soon as it's made?

Mon, 12 Nov 2012 13:44:51 +0000

I like taking a protein shake right after a session in the gym but I refuse to pay the gym’s excorticate prices. I’ve tried taking my protein powder, carbs, BCAA powder etc and shaker with me but find mixing without a blender makes the shake lumpy and hard to drink.

If I prepared my shakes earlier and took them to the gym with me, would the protein’ deteriorate’ in any way or would it still be perfectly fine some 90 minutes after I made it?

How often should I change my routine?

Sun, 11 Nov 2012 18:09:34 +0000

I usually change things up every 6 weeks or but I've heard some guys how switch their routine every 3 weeks and reckon it's works well. Thing is it takes me a good few weeks to get into the 'groove' of a new rotuien so I don't want to change things up when I'm just getting started.

So what be a good period for changing things around?

What’s the optimal number of sets per exercise and muscle group?

Fri, 09 Nov 2012 16:47:53 +0000

I usually do 3-4 sets of 8-10 reps and at least 2 different exercises per body part? Is this right, too much, too little?. What is the best combination of number of sets, reps & exercises?

How long should a workout be?

Fri, 09 Nov 2012 16:45:32 +0000

I train 3 times a week and a session usualy lasts 75 minutes and sometimes upto 90 minutes. I don't feel I'm doing too much but I've also heard that a gym session should last no longer than 60 miutes. To keep my session under 60 minutes I'd have to drop a few exercises and/or sets.

So just how long should a good training session be or does it not really matter?

How can I prevent shoulder pain when squatting

Thu, 08 Nov 2012 20:51:33 +0000

When I squat my shoulders are notably sore. Sometime the pain is nor more than an ache but lately the pains has become sever enought to begin to effect my squatting.

I've tried using a rolled up towel but this doesn't really hlep much. I really son't want to buy one of the 'squat pads' (I'd be laughed out of the gym).

What can I try to help alleviate the pain?

Are dumbbell squats effective as barbell squats?

Thu, 08 Nov 2012 20:42:16 +0000

I know that it's near on impossible to handle the same weight with dumbbells as you could with a barbell but until you reach that point are dumbbells as effective as a babelll when squatting.

I'm thinking of training at home but don't have room for a rack so I'll only be able to squat with dumbbells.

Can someone please explain exactly what the 'pump' is

Thu, 01 Nov 2012 18:56:10 +0000

I've read so much about having the 'pump' when training and I understand that it's the muscle filling with blood but what exactly is happening. What is it that causes the muscle to fill with blood? fatigue or the act of loading the muscles? Why doe the muscle fill with blood, what is the purpose?

How much protein would actually be harmful

Mon, 29 Oct 2012 18:44:11 +0000

I've read numerous recommendations for just how much protein you should take if you're lifting weights 3 times per week. Reccomendations range from 2 to 1g per lb of lean body weight.

Forgetting about the excess calories turning to fat, at what point would too much protein actually begin to have a bad effect on the body? i.e. strain on the kidneys, too much nitrogen in the blood.