| The Sports Fitness Connection |
| June 2010 |
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The Sports Fitness Connection - Sports & Fitness Conditioning, Exercise Tips, Sports Supplement Reviews, Articles and Fitness Questions & Answers. |
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Fitness Tip Of The Month Nutrient Timing is Everthing! One of the simplest ways to avoid injury in your training is to stretch at booth your warmup and cool down phases of training. Most people tend to forget the later and rush on home to what ever awaits. Warmup Stretching: Your warmup period should consist of certain activities that simulate the entire body and increase the bloods flow from head to foot. Light stretching during this phase loosens the muscle fascia and releases small amount of built up lactic acid that can hinder range of motion. This phase of stretching also loosens up the tendons and ligaments increasing range of motion and lessening the possibility of injury. In workout Stretching: In workout stretching can be extreme or mild. Localized light stretching of muscles or joint being used will keep your fresher longer during the set and decrease recovery time between sets. Heavy stretching such as employed by elite athletes target the muscle sheathes or fascia to help increase muscle size and strength by improving the elasticity or the sheath surrounding the muscles themselves. This is a intense form of stretching and training combined and should be eased into slowly. Cool Down: This phase of stretching help to release the toxins built up during your training and aerobic session and is the start of your recovery. The stretching her should emphasize the muscle worked that day but also the full body to get blood flow move to all parts. Slow rhythmic deep stretch with hold of 5-10 seconds are usually the norm. Remember to relax this is the home stretch so to speak. Thats it, stretch can be a very valuable tool in helping you achieve your goal of fitness and health so use it wisely and often and it benefits will be felt inside and out of the training arena.
Improving Your WHEY!By: Pro-Athlete.net Many athletes train hard, in order to get the most out of their
performances. While you may feel you are training at your best, there
is always something that you could be doing a little better. There is
always room for improvement.
So you're saying to your self what the hell are they rambling about we know protein builds muscle and whey protein is the best source for feeding growing muscles. This is true but the information provided below always seems to get lost in everybody's mind, when that next great supplement comes out thats going to be bigger the all that preceded it. Whey Protein Milk proteins are composed of two major components: soluble whey protein and casein. Milk is about 6.25 percent protein, and about 20 percent of that is whey, the watery part of milk that is separated during the cheese-making process. Whey is rich in branched-chain amino acids. In comparison to casein, whey protein given immediately post exercise: 1) may be considered a higher quality protein; 2) is digested and absorbed faster; 3) increases protein synthesis to a greater degree; 4) may have more positive effects on the immune system; and 5) is a better antioxidant. Therefore, our recommendation is that if you’re going to use protein supplements immediately post-exercise; your best bet is to use supplements that primarily contain whey protein. Glutamine Glutamine, you might say, is the quintessential amino acid. Glutamine is one of the most abundant amino acids found in skeletal muscles, serves as fuel for the immune system, provides an anti-catabolic effect, and is involved in protein synthesis. Pro-longed high- intensity exercise has been shown to decrease glutamine levels. By supplementing glutamine in your diet, you may be able to prevent glutamine loss. BCAAs The three Branched-Chain Amino Acids (BCAAs) are Leucine, Isoleucine, and Valine. BCAAs comprise 30-35% of muscle tissue and provide 70% of free nitrogen to the body. If taken in adequate amounts, the BCAAs can increase protein synthesis and decrease protein break-down as well as spare the loss of muscle glycogen. The Whey + Glutamine + BCAAs combo! A recent study compared this formula to regular whey protein alone. In healthy young males, who were experienced weight-trainers, were asked to supplement 40 grams of whey protein alone or combined with 5 grams of glutamine and 3 grams of BCAAs for 10 weeks while on a weight training program. The results clearly demonstrated the superiority of the this formula. So there you have it, the science of a better whey. A better formula and superior results in recovery and growth. Indeed, the supplement industry has produced a better whey protein supplement. Below are listed our top five choices for recovery, and growth. RECOMMENDATIONS:
Sports Nutrition:Cayenne What is Cayenne?Cayenne is also known by the common names African Pepper, American Pepper, Bird Pepper, Cockspur Pepper, Goat's Pepper, Pod Pepper, Garden Pepper, African Red Pepper, Capsicum, and Chili Pepper. Originally from South America, the cayenne plant has spread across the globe both as a food and as a medicine. The potent, hot fruit of Cayenne has been used as medicine for centuries. It was considered helpful for various conditions of the gastrointestinal tract, including stomachaches, cramping pains, and gas. What does Cayenne Pepper do?The principal active ingredient in cayenne is capsaicin, an oily, irritating phytochemical that can cause a burning sensation on initial contact with the skin. Applied topically, cayenne cream (also called capsaicin cream) eases pain by providing diversionary discomfort and by depleting the body's supply of substance P, a chemical component of nerve cells that normally sends pain signals to the brain. Taken in any of its various oral forms, cayenne may help digestion, stimulate circulation, and relieve sore throats and colds. Suggestions that cayenne can reduce heart disease risk or help prevent cancer are unfounded at this tie more research is needed. Cayenne's primary chemical constituents include capsaicin, capsanthine, beta carotene, flavonoids, and vitamin C. Cayenne causes the brain to secrete more endorphins. It is considered thermogenic, meaning it can "rev up" metabolism and aid in weight loss. Cayenne also improves circulation. Cayenne helps to relieve pain, not only due to its endorphin enhancing properties, but also when diluted and used topically it helps to block the transmission of substance P, which transports pain messages to the brain. Cayenne cream or ointment is particularly effective in easing the joint discomfort of arthritis. It can also relieve pain that results from diabetes-related nerve damage or the aftereffects of shingles (postherpetic neuralgia). In addition, preliminary studies indicate that cayenne cream may help control the muscle pain of fibromyalgia. It may even ease wound pain following a mastectomy or limb amputation. Special cayenne nasal preparations may minimize the severity of cluster headaches. Because itching is generated by signals that follow the same nerve pathways as those of pain, applying cayenne cream to irritated areas may help psoriasis sufferers. Cayenne works by keeping the nerve signals responsible for perceiving itching or pain from ever reaching the brain. Who needs it and what are some symptoms of deficiency?Cayenne is not considered and essential so there are no symptoms of deficiency. Everyone can benefit from supplementing with cayenne supplementation. Persons desiring to reduce oxidative stress (athletes and others) and lose weight may benefit from supplementing with cayenne. Cayenne is also useful in alleviating allergies, muscle cramps, improving digestion, gives more pep and energy, and helps wound healing with minimal scar tissue. How much should be taken?
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Sports Fitness Workout of the Month Building a Spectacular Chest!
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S.A.N LAUNCH
Adrenaline Igniter! |
If you compare Bruno’s bench pressing style with that of these other men in the gym, it’s easy to see the cause of the problem. Bruno uses a regulation bench pressing grip on the bar. He brings it down to the solar plexus, just below the chest, then powers it up using his back to give the bar a bounce with his chest. Were he to take a little bit wider grip and bring the bar down to his upper chest, his elbows going out to the sides, his chest would get more work and he’d get better results. Of course, he would have to diminish his poundages in this lift, which would be a crushing blow to his ego. This is why he’s never taken this advice. This is also why he never changes his chest routine. Year after year, workout after workout—bench presses, parallel bar dips (once again done with his shoulders and arms in-stead of leaning forward to work the chest) and dumbbell flyes, which look more like dumbbell bench presses. It’s no wonder Bruno has great triceps, but no chest development.
If you’re not getting the most out of your bench presses, check your form. Are you benching like Bruno? This may be why your chest isn’t developing though your bench pressing strength is increasing. Try a wider grip and bring the bar to the upper chest, half-way between your nipples and your clavicles.
Dumbbell bench pressing works the pectorals even more thoroughly. With the barbell, you have to control the backward and forward movement of the bar. With dumbbells, you have to control the side-to-side movement as well. As a result, you cannot handle as much weight with the dumbbells. However, it builds more coordination and ligament-tendon strength. The main advantage to dumbbell bench pressing is a larger range of movement. In the finishing movement of the barbell bench press, your arms are a considerable distance apart. With the dumbbells, they are close together, having moved along a larger range. If you have been going stale on standard bench pressing, or have never developed much chest mass, try dumbbell bench pressing.
About ten years ago, I completely eliminated bench presses from my workout. Benches were always a strong lift for me and I did my repetitions with over 400 pounds. My chest grew from them and it was, at first traumatic to eliminate this exercise. It was the kind of development I was getting that I didn’t like. My pectoral muscles were bottom-heavy and definitely out of proportion. Analyzing the problem, I decided to substitute (not add) incline presses for my bench presses. This would theoretically build the mass of my chest in the upper pectoral area. This would not only create a more dynamic appearance, but give an illusion of height to my physique. I’ve often switched to dumbbell inclines, back to barbell inclines. I’ve even occasionally substituted heavy incline DB flyes, but I never returned to standard bench pressing.
I have since concluded that the very best chest exercise is the incline press with either barbell or dumbbells. For maximum upper chest development, the 30 degree to 35 degree inclines are the best. Any higher and you put too much emphasis on the deltoids. For a “shocker” to overcome a sticking point, however, you might try doing sets at a variety of angles from 20 degree to 45 degree. You could start at 20 degrees and raise the bench to the next level. Do a set at each succeeding level until you’ve completed 45 degrees.
The next step to excellent chest development is to chisel separation at the sides and across the bottom of the pectorals. It is decline chest movements that succeed in this. Once again, a 35 degree decline is the best. Too much of a decline puts the emphasis on the upper back muscles. Decline barbell and dumbbell presses will serve this purpose and you will soon be able to handle a lot of weight in these movements. The most effective decline exercise, however, is the Decline Flye, or Lateral with the elbows slightly unlocked. You can feel this up along the sides of the pecs to where they tie in with the deltoids.
Parallel Bar Dips can be very effective for this area if done correctly. They must be done with a wide grip, elbows out, and with your body leaning forward. Go down in a deep position and push all the way up. If you can’t do enough repetitions properly, then do Push-up Dips between two chairs or high stools in the same manner. Dips are similar to Decline Barbell Presses in their effect.
Decline Round-The-Worlds are also an excellent shaper. It is done much the same as a Decline Flye, but after the dumbbells are touched together, bring your arms back over your head together, as in a Straight Arm Pullover. Inhale deeply as you do so; next, bring the dumbbells around and over your chest in a decline flye movement once more.
Another variation of this exercise begins like the exercise just described. Bring the dumbbells up in a Decline Flye. When they touch together, they’ll be in a direct line with your lower rib cage or upper abdominals. Now bring your hands back down and in a circular motion in the direction of your head. Bring them up and together above your forehead; then around again in the opposite direction ending up over your abs.
Neither Flyes nor Dumbbell Bench Presses are extremely effective in building the deep- etched muscularity between the chest. The reason is that with dumbbells, the resistance derives from the relationship of the weight to gravity; when your hands are directly over your shoulders, the tension ceases. As you move them closer together, gravity does all the work. You could compensate for this by flexing the muscles at the end of the movement. Better yet, add some cross-cable chest exercises. If your gym doesn’t have cross-pulleys, you can stand to the side of a wall pulley and do crossovers, one arm at a time. Don’t do the exercise with your back to the wall pulleys, or you’ll have the same situation as with the dumbbells.
Even more effective for this part of the chest are the chest machines, or “Pec Decks” made by many companies. You can use more weight on these and pressure continues at the conclusion of the movement.
Yes, you can actually enlarge your rib cage and add inches on your chest. Though many feel that there is little chance of doing this after reaching maturity, many have succeeded in doing so past the age of 40. The most successful method is Deep Breathing Pullovers done right after a physically exhausting exercise like Full Squats. My favorite method is as follows: Directly after a leg workout, I’d sprint around the block, a distance of about ¼ mile. I’d run right back into the gym where I had a 25 pound barbell waiting on a flat bench. I’d immediately lay down and do Straight Arm Pullovers (30-40 reps) while taking monstrous breaths to correct the winded condition.
As I said, lay on a flat bench, not on an arched bench or lay over the bench sideways. If your back is arched, your abdominal muscles pull your rib cage, restricting the expansion. It feels like you’re getting a rib cage stretch, but you’re not.
During the day, take huge breaths whenever you think about it, consciously expanding your rib cage. Also, practice vacuuming your abdominals, raising your rib cage high.
Pullovers can be done with a single dumbbell or a Nautilus Pullover Machine as well as with a barbell. Keep them light, high repetitions, and breath very, very deeply!
The side chest pose can be awesome if done correctly. Note, however, that a slight deviation in the manner of performance can completely destroy the entire illusion. It is amazing how even many top professionals don’t get the most out of it.
Stand with your best side to the audience. The leg on that side should be forward with the knee bent. The far leg goes back slightly with the heel of that foot off the floor. You are pushing down with the ball of that foot flexing your calf. The thighs should be tensed with the leg biceps flexed.
The arm that is toward the audience is held in an “L” position as if half-way into a dumbbell curl. The fist is tightened and rolled forward toward the forearm. The opposite hand goes over the top of the displayed forearm at the wrist. Push the arm up, resisting with your hand in an isometric curl to make the biceps bulge. Pull the wrist bone of the arm that’s crossing your midsection into your abdominal region one Inch beyond your navel.
Vacuum your abdominals, sucking the muscles way in. Raise your rib cage high so it is suspended above the hands like an awning! Your opposite shoulder should be back so your rib cage looks HUGE! Many bodybuilders make the mistake of turning the opposite shoulder toward the audience. This will make the chest appear shallow. Though the serratus can be flexed better in this manner, the illusion of a gigantic chest is destroyed.
Move your elbow (on the displayed side) as far back as possible without showing space at the crook of your elbow. The farther back you move it, the larger your chest will look. Your head should be turned toward the audience, chin up slightly. Make sure your eyes are level and that your head is not tilted back or to one side. Flex your neck so the sternomastoid muscle stands out beyond level with the side of your face.
Hold the pose for one second perfectly still, then flex your pectorals so the muscles ripple upward. Flex no more than twice. You may hold this flexed position for a second so the separation between the upper and lower pectorals is displayed.
The best way to bring out this separation is to work your upper and lower pecs separately. This involves Incline and decline work as described, eliminating fiat work.
Putting it all together, here is an ideal routine that will develop a chest that will be a sure prize winner when you hit this pose:
Sports Supplements - Reviews
Naplam is a patent pending, ultra high tech advancement in pre-workout sports nutrition that will enable you to attain the most explosive and powerful workouts you have ever experienced! Combined with the extreme muscle pumps, endurance and anabolic potential makes it by far the most advanced pre-workout product ever developed. Once you start using it, you will immediately feel the difference.
Upon ingestion, energy is almost instantly kicked in with Air Strike while core body heat is dramatically supported. This extra body heat may then dramatically support the release of heat shock proteins, during your workout by way of our patent pending Thermobraic Heat Shock Protein Deployment System via Myobolic-SERMS/1&2. No other product uses this synergistic approach to releasing anabolic HSP proteins by increasing core body heat during your workout, plus triggering HSP release via powerful xeno-hormetins. Additionally, you get the added dual functional muscle hardening effect of our two HSP activators via powerful SERM activity. Muscle Pumps are fueled via a remarkable creatine free, Plasma Scorch Muscle Engourgement Agent. No bloat, no water retention. Just pure power and dry hard size. Anabolism is kicked in by your ultra-intense workout coupled with our powerful mTOR pathways inducing Vaso-Anabolic Branched Chain Amino Acid Blend. Further hormonal anabolic support is induced by our patent pending NMDA hormonal support agent. NMDA specifically targets growth hormone, testosterone, IGF-1 and IGF-2 release and has been scientifically shown to provide dramatic support!
This an excellent pre-workout supplement. No wasted ingredients and no wasted workouts. This product will get you going each time you take a dosage. 45 Servings Per Container. Give it a try and write to us and tell us what you think. Get yours Today! [Order]
To Build Monster Muscle you need MONSTER PUMP!
Monster Pump is nature's ultimate power workout formula designed to give you powerful skin-bursting pumps. The four exclusive nutrient blends in Monster Pump fuel monster workouts for monster results.
Monster Vol - Nitric Oxide promoting facilitators L-arginine, Arginine-AKG, L-Citruline, Acetyl L-Carnitine and L-Norvaline deliver massive vasodilatation. While Magnesium Creatine Chelate and Kre-Alkalyn (pH buffered Creatine Monohydrate) help to increase lean muscle mass. Waxy Maize Starch, D-Glucose (dextrose) and Carbogen provide a sustained insulin response and higher blood glucose levels to maximize muscle tissue nutrient uptake.
Increase Lean Muscle
Monster Strength - Branched Chain Amino Acids (BCAA's) and L-Glutamine bathe muscle fibers in a potent anabolic soup. BCAA's and L-glutamine help protect lean muscle tissues during workouts and promote muscle recovery and hypertrophy (growth) post-workout.
Patented Functional Energy
Monster Fuel - Ingredients in Monster Fuel maximize workout energy with alpha-L-Polylactate a patented energy break through. In a university study Alpha-L-Polylactate has been shown to provide energy to working muscle 3 times faster than glucose energy. This non-acidic lactate fuel also helps prevent muscle tissue homeostasis necessary for monster workouts.
Razor Sharp Mental Focus
Monster Focus - If you want to get big, then you need to lift big. To help you lift big, Monster focus contains Caffeine (200mg), Glucuronolactone and B-Vitamins. These nutrients improve mental focus and maximum workout intensity.
Monster Products are for the dedicated athlete determined to become a freak of nature! If you want to reach the next level in training and size, then you need monster nutrition and monster determination.
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DO NOT USE WITH CAUTION.
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The Ultimate Athletic Performance Catalyst!
CryoShock is the ultimate athletic performance catalyst, engineered to the optimum specifications required for increasing the rate of muscular development in trained athletes. Driven by our powerful five-phase ergogenic system; CryoShock unites the most synergistic combination of ingredients known to science, fractionally processed by cryogenic means for enhanced effect. Once these highly evolved matrixes are engaged, the kinetic potential is truly unstoppable. From the very first dose, you'll experience a dramatic increase in muscular strength and endurance, breathtaking amounts of muscle fullness and volume, and mind-blowing levels of vascularity and hardness.
Through the careful manipulation of systematically acute metabolic pathways, CryoShock can significantly increase levels of performance by raising the Anaerobic Threshold (AT), which limits your gains. CryoShock will have you lifting more with each workout, performing better with every set, while driving you harder than ever before on all your repetitions; developing your body at an unprecedented rate. The physiological effects that are going to transpire will truly shock you!
The CryoShock five-phase ergogenic system contains:
Phase 1 - Amplify Energy: The Velocity Energizing Matrix is a precise blend of adrenergic stimulating ingredients that will have your mind and body set into overdrive. By utilizing only the most scientifically advanced compounds, this matrix takes preworkout energy to a whole new level. Enhanced energy, focus, and endurance with a noticeable elevation in mood are just what this combination of ingredients is all about.
Phase 2 - Accelerate Delivery: The Vasospan Vasodilating Matrix provides the right combination of molecules needed for the increased signaling of Nitric Oxide (NO). This will improve the delivery of oxygen and nutrients while also enhancing the removal of metabolic waste products from the body. Expect better performance and recovery with greatly enhanced levels of vascularity and hardness from this potent combination.
Phase 3 - Maximize Performance: The Pro-Endurance (alpha) Matrix is designed to prevent conditions within the body leading to fatigue, like excess blood lactate or ammonia levels. This will allow for longer, more intense workouts, without the fear of premature metabolic failure. This matrix also acts as an anabolic activator, stimulating muscle growth through reduced protein breakdown and increased protein synthesis.
Phase 4 - Increase Volume: The Advanced Volumizing Matrix enhances the density of nutrients retained within the muscle by increasing intracellular Creatine (Cr) and Phosphorylcreatine (PCr) concentrations. This will increase strength and endurance levels, reduce recovery time, and induce better levels of body hydration; resulting in increased levels of performance that will help aid muscular growth.
Phase 5 - Inhibit Oxidation: The Antioxidant Support Matrix combines several well-known and highly potent antioxidants to help prevent the oxidative damage that is encountered during intense exercise. They have also been shown to increase nutrient uptake, enhance muscle contraction strength, inhibit cortisol secretions, support energy production, and protect NO from oxidative destruction while also potentiating its effect within the body.
Neogenix CryoShock is not a pre-workout product its a WORKOUT OPTIMIZER! CryoShock takes your from start to finish in your workouts. This your complete workout package, strength, power and endurance! It does just that! Great toolbox addition for advanced athletes. Get yours now! [Order]
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Though arm development is more
popular with the general public, a spectacular chest commands instant attention,
especially when the bodybuilder is fully clothed. In physique competition, the side chest
pose could be described as “awesome” when properly performed. Combined with muscle control, the pectorals and deltoids can be made to ripple like waves on the ocean, dazzling an amazed audience.