Thursday, April 2, 2015
The Bench Press Controversy
What’s with the controversy over the bench press? Some bodybuilders say it's the most important chest exercise, and some say it isn’t any good. What do you think?
ANSWER
The controversy originates not in the value of the bench press as an exercise for building chest mass so much as in the blind acceptance that it is categorically the best chest exercise for every person on earth. For most, yes, for some, no — I happen to belong to the latter group.
To benefit from the flat bench press, you have to be built for it. Your body structure must be such that the length of your arms in relation to your torso allows your pectoralis muscles to move through their full range of motion with maximum strength and to be fully fatigued before other muscle groups become involved. If that occurs for you, then stay with the flat bench press — nothing will give you faster gains in your pecs.
If, however, you are like me, find another movement or variation that works better. For me, flat benches are awkward and limiting; with my biomechanics, the target of the press is shifted away from my pecs and onto my deltoids. Sure, I developed great delts, but my upper chest was not being worked as I’d hoped. No matter how hard I tried to salvage the movement by shifting my position or altering my form, I only made it worse.
Eventually, I discovered that what worked best for most people did not work best for me. I had to lose my fixation with the flat position and instead elevate the bench slightly. This changed my pressing angle enough to shift the stress away from my front delts and back onto my upper pecs.
The incline I used, however, was very low. Any higher and it would again become another front delt exercise. I recommend that you start with a flat bench that can be adjusted upward in small gradations; the best angle for me is less than 30 degrees.
At the same time, I also changed my mental approach. No longer did I simply try to power up as much weight as possible. Instead, I concentrated on feeling the contractions of all of the muscle fibers in my chest. The sensation I got from this switch — a deep, full, tight pump — is one I appreciate to this day.
The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it.
Wednesday, April 1, 2015
10 Ways to Boost Workout Performance
10 Ways to Boost Workout Performance
The Best Pre & Post-Workout Enhancers
1) Caffeine + Carbohydrate Drink Increases Performance
Caffeine increases endurance capacity by preventing fatigue in the central nervous system and promoting muscle function. Carbohydrate ingestion during endurance exercise prevents fatigue by maintaining blood glucose (sugar) levels. British researchers from the University of Birmingham found that cyclists who drank a beverage containing caffeine and glucose during exercise improved endurance capacity by 4.6 percent compared to a glucose beverage alone, and by 9 percent compared to plain water. The caffeine had no effect on carbohydrate metabolism during exercise. Consuming caffeine-carbohydrate drinks during exercise prevents fatigue and promotes endurance capacity. (Medicine Science Sports Exercise, 40: 2096-2104, 2008)
2) Taurine Increases Strength and Protects Muscle Cells
Taurine is an amino acid that helps regulate cell fluid balance, protects cells against reactive oxygen species, stabilizes cell membranes, decreases inflammation, and helps regulate cell electrolytes (i.e., calcium ion). It is found in high concentrations in nerve and muscle cells. It is also a prominent ingredient in many energy drinks and bodybuilding supplements. However, few studies have examined its effectiveness in improving athletic performance or increasing strength or muscle mass.
An Australian study using rats subjected to high-frequency electrical stimulation found that supplementing taurine increased muscle taurine levels by 40 percent and muscle strength by 4.2 percent. It also reduced F-isoprostane production— a sensitive measure of cell membrane breakdown by reactive oxygen species (highly-reactive chemicals produced naturally during metabolism). The study showed that taurine increased strength and protected muscle during intense stimulation. (Journal Of Applied Physiology, 107: 144-154, 2009)
3) L-Arginine Boosts Oxygen Transport in the Lungs During Exercise
L-Arginine is an important amino acid for increasing nitric oxide (NO) release by the cells lining the blood vessels. NO helps regulate blood flow. Increasing NO levels could promote muscle blood flow and improve the capacity to regulate blood distribution during exercise. A study from Ghent University in Belgium found that L-Arginine improved lung function during exercise in seven physically-active men. They were given L-Arginine (7.2 grams per day for 14 days) or a placebo (fake arginine). L-Arginine accelerated oxygen transport speeds in the lungs following a series of exercise bouts at 80 percent of maximum effort. L-Arginine was probably effective because it increased NO levels in the blood, which promoted pulmonary blood flow. (Medicine Science Sports Exercise, 41:1626-1632, 2009)
4) Branched-Chain Amino Acids Increase Fat Use
The branched-chain amino acids (BCAA) include leucine, isoleucine and valine. They are essential amino acids, which means they must be consumed in the diet. They make up 33 percent of skeletal muscle and turn over rapidly during exercise. They are also essential for muscle protein synthesis. Researchers from Finland speculated that BCAAs are also important regulators of fat metabolism. Increased BCAA use, particularly in fit people, boosts fatty acid use for fuel and spares muscle glycogen. Many bodybuilders and other athletes take BCAA supplements to promote protein synthesis and recovery from exercise. BCAAs might also promote fat use. (Exercise Sport Science Reviews, 41: 194-200, 2013)
5)Nitrate Supplements Improve Performance
Nitric oxide is a gas released by the inner lining of blood vessels (endothelial cells) that is critical for regulating blood flow, blood pressure, muscle contraction strength and mitochondrial production (mitochondria are the powerhouses of the cell). Foods high in nitrates, such as beetroot extract and hawthorn berries, can produce nitric oxide directly and may be effective supplements for increasing endurance and controlling high blood pressure. Dutch researchers found that consuming beetroot extract (140 milliters per day) for six days improved cycling performance in trained cyclists. Beetroot extract lowered oxygen consumption during submaximal exercise and improved time trial performance in a 10-kilometer ride. (International Journal Sports Nutrition Exercise Metabolism, 22: 64-71, 2012)
6) Muscle Carnosine Levels Linked to Muscle Power
Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to peak power output. An Australian study found that carnosine supplementation increased the sensitivity of calcium in muscles. Calcium triggers muscle contraction. Increasing calcium sensitivity boosts muscle strength and power. The increase was greatest in slow-twitch muscle fibers. Carnosine prevents fatigue by sustaining calcium release in the muscle cells. Increase muscle carnosine levels by supplementing either L-carnosine or beta-alanine. (Journal of Applied Physiology, 112: 728-736, 2012)
7) Aspartame in Sports Drinks Reduces Insulin Response During Exercise
Aspartame is a non-nutritive sweetener found in many soft drinks and athletic fluid replacement beverages. Several recent studies found that aspartame disrupted the normal relationship between changes in blood sugar and insulin release. Insulin levels increase in response to elevated blood sugar. Insulin promotes the movement of sugar from the blood to the cells. During exercise, insulin levels decrease but sensitivity to the hormone increases. Excessive insulin release can result in hypoglycemia, a condition where blood sugar levels do not meet metabolic demands. An Australian study showed that athletic fluid replacement beverages containing aspartame do not increase insulin levels to the same extent as beverages containing carbohydrates. The aspartame content of beverages affects blood sugar regulation during exercise. (Journal International Society Sports Nutrition, 9: 36, 2012)
8) Vitamin C Might Decrease Performance
Vitamin C is one of the most popular supplements on the planet. It is a powerful antioxidant that suppresses reactive oxygen species (ROCs). ROCs are chemicals produced naturally during metabolism that can cause muscle damage, suppress the immune system and promote fatigue. However, they are also important for stimulating cellular adaptations to exercise training. Excessive levels of ROCs are harmful, while some are necessary for training adaptations.
A review of literature by Andrea Braakhuis from the Olympic Training Center in Chula Vista, California concluded that excessive vitamin C intake decreases physical performance, possibly by suppressing mitochondrial development (the mitochondria are the powerhouses of the cell). Vitamin C is important for immunity, connective tissue formation, corticosteroid synthesis and preventing oxidative damage. Supplements are unnecessary. Instead, consume about 200 milligrams of vitamin C per day by eating plenty of fruits and vegetables. (Current Sports Medicine Reports, 11: 180-184, 2012)
9) Drinking Caffeinated Coffee Increases Testosterone Levels
Coffee is good for your metabolism. Coffee drinking increases longevity, elevates testosterone levels, reduces the risk of heart disease and improves blood sugar regulation. A Harvard University study led by Nicole Wedick showed that men who drank caffeinated coffee showed increases in total testosterone and decreases in total and free estradiol (estrogen). Coffee acted as a natural aromatase inhibitor, which prevents the conversion of testosterone to estrogen. Coffee had no effect on serum hormone-binding globulin, which is important for determining the biological activity of sex hormones. Coffee is a healthy beverage for bodybuilders. (Nutrition Journal, 11:86, 2012)
10) Post Weight-Training Protein Supplements Increase Muscle Size
Protein supplements high in the amino acid leucine promote muscle protein synthesis. Dutch researchers combined the results of 22 studies that included 680 people, using a statistical technique called meta-analysis. Post-exercise protein supplements increased fat-free mass (mainly muscle) and leg press strength. The results were similar in younger and older people. Consuming a supplement after weight training containing approximately 25 grams of protein is an effective way to increase muscle mass and strength in people of any age. (American Journal Clinical Nutrition, 96: 1454-1464, 2012)
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