EXPO TICKETS

SEPT
18
FRI

FRIDAY
EXPO DAILY PASS
$30
10:00 AM – 5:00 PM
LAS VEGAS CONVENTION CENTER
*Available at the door for $30

SEPT
19
SAT

SATURDAY
EXPO DAILY PASS
$30
10:00 AM – 5:00 PM
LAS VEGAS CONVENTION CENTER
*Available at the door for $30

SEPT
18 & 19
FRI & SAT

FRIDAY & SATURDAY WEEKEND PASS
$50
10:00 AM – 5:00 PM
LAS VEGAS CONVENTION CENTER
*Available at the door for $60

*Expo tickets are available ONLINE for a limited time only.  EXPO TICKETS WILL BE AVAILABLE AT THE DOOR BOTH FRIDAY AND SATURDAY, SEPTEMBER 18 & 19. Please note all Expo Tickets ordered online are kept at will call.  Please make sure to print out your receipt and bring it to the Las Vegas Convention Center to be able to redeem your tickets NO EXCEPTIONS.  You may pick up your tickets on Friday and Saturday starting at 9:00 AM.  Although you’re able to pick up your tickets at 9:00 AM, entrance to the hall starts at 10:00 AM.
Each Expo Daily Pass purchased will receive one magazine subscription and each Weekend Pass purchased will receive two magazine subscriptions for a year.  Magazines available: FLEX, Muscle & Fitness, Muscle & Fitness HERS and Men’s Fitness.  
ALL SALES ARE FINAL.  NO REFUNDS OR EXCHANGES.  NO EXCEPTIONS.
Events Subject to change without notice.
NO STROLLERS ALLOWED ON THE EXPO FLOOR

Atif Anwar: The untold Hero of Pakistan

Who is considered a pride for the nation? I was thinking last night as to who should be considered as the hero of nation? From our childhood, we have been hearing about country, love and pride. No doubt cricketers are our heroes as our newspapers and t.v channels, sports pages and sports news are filled with cricketing news. It means that cricket injected in our veins, but on the other hand some untold heroes are struggling in other field of sports. A few days ago, I watched the news of a man who had tears in eyes along with a gold medal. “Pakistan’s Atif Anwar wins the title at Arnold Classic Body Building competition”, read the headlines. Who is he? This question rose in my mind and prompted me to surf the web in search of knowledge regarding this person. In 2009 at Muscle mania, where contenders from over 100 countries around the world participated, Atif secured an impressive 4th Position (2009). He is also a former Mr. Pakistan (2005).
The question rises in my mind as to where does our media stand before and after his achievement? No coverage for him when he secured 4^th position and represented Pakistan, as well as no results and no recognition. I read the post from the Sports Board of Punjab about Atif Anwar from Pakistan winning the gold medal of Arnold Classic Body Building in Melbourne, Australia.When a man is struggling we don’t help him during his tough times but when he achieves something worthwhile, we scramble for breaking news’ and take the credit for uploading posts and displaying footage. But all goes in vain when I read the comments under that particular post. “Don’t take credit, sports board he is now known as an Australian citizen. They sponsored him for that competition hence you cannot take credit anymore”.  The reason behind this story was that Pakistan federation did not issue NOC, that is why he competed for Australia.When will our sports board start taking initiatives and propagate the interests of our national champs? They are desperate to represent their country on their own at the international level but unfortunately their talent dies and few lucky ones like Atif Anwar avail opportunities by trying their luck in other countries. We hope that in the near future, we don’t lose sight of anyone such as Atif Anwar and our sports board can proudly take credit for their achievements on the international stage.
In addition I appeal that he dedicated his medals to the Army Public School’s martyrs. This would be symbolic in demonstrating the hope that we never forget our country in happiness or in grief because Pakistan is in our souls. I hope for that day when our sports board does not neglect the untold and unseen heroes of Pakistan. That day when they help our heroes survive in their struggles for achieving something for Pakistan.
Long live Pakistan and talented Pakistanis.

 

                                     Science of Training

Four Findings You Need To Know

1) Explosive Training for Maximum Strength Gains
Train with a lifting cadence appropriate for your goals. Muscles increase in size in response to multiple, high repetition sets using lighter weights that push the muscles close to failure. Muscle protein synthesis occurs best with maximum time under tension. Building maximum strength is different: train explosively using heavier weights. Italian researchers, using experienced weight trainers in the bench press, found that strength gains were 10 percent greater when pushing as fast as possible using heavy weights (85 percent of one repetition maximum) than when lifting less weight at slower speeds. Maximum force development during weightlifting requires precise recruitment of powerful motor units. A basic principle of neuromuscular physiology is that a motor unit is trained in direct proportion to its recruitment. Lift explosively to overload the largest motor units. (International Journal Of Sports Medicine, 33: 376-380, 2012)

2) Whether Training With Heavy or Light Weights, Training To Failure Boosts Muscle Growth
Time under tension is the most important factor in increasing muscle size, provided the muscles have adequate amino acid availability. A study from McMaster University in Canada showed that when training to failure, light weights increased muscle size as much as heavy weights. They measured the effects of four workouts to failure: 1) 30 percent of max, 1 set; 2) 30 percent of max, 3 sets; 3) 80 percent of max, 1 set; 4) 80 percent of max, 3 sets. They used MRI and muscle biopsies to assess muscle hypertrophy and activation of key biochemical pathways. When training to failure, light weights triggered as much hypertrophy as heavy weights. However, strength gains were greater when using heavy weights. This study provides important information to bodybuilders and strength athletes. Weight train to failure if your goal is to increase muscle size. Lift heavy weights if you want to gain strength. Athletes wanting both should incorporate high volume and heavy training workouts. (Journal of Applied Physiology, published online April 19, 2012)

3) Add Diversity to Your Training Program
Strength guru Dan John likes to say, “When it comes to strength training, everything works!” What he means is that people can gain strength from doing unloaded push-ups, Olympic lifts, sets to failure, core stabilization exercises and yoga. Obviously, each form of exercise is not appropriate for all athletes. A bodybuilder’s workout is not an optimal training program for a baseball player or discus thrower. Researchers from Taiwan discussed the importance of diversity in the training program. Workouts can be subdivided into those that trigger anatomical adaptation, muscle growth, strength and power. Exercises that cause anatomical adaptation help maintain biomechanically correct posture and help the tissues withstand higher stresses. Muscle growth requires high rep workouts to failure, while strength gains require heavy loads. Power is best developed through rapid muscle contractions. Some athletes, such as American football players, might want to incorporate all four types of workouts in their training program. Other athletes, such as bodybuilders, should specialize. Diversity is an important consideration when designing training schedules. (Strength Conditioning Journal, 34 (2): 42-49, 2012)

4) Fatigue Mechanism Different For Bodybuilders and Strength Trainers
Training for maximum strength involves heavy loads and few repetitions. Conversely, training for muscle size involves high repetitions with less weight. Finnish researchers found that the mechanism of fatigue is different in each training method. The growth program they used involved 5 sets of 10 repetitions in the bench press using a light weight. The strength program involved using near maximum weight for 15 sets of 1 rep. The growth workout caused peripheral fatigue, as indicated by greater decreases in force production and neuromuscular efficiency and greater increases in lactate accumulation. Heavy weightlifting caused greater decreases in nerve pathways. Bodybuilding-type training overloads the muscles, while high-intensity weightlifting has a greater effect on the central nervous system. (Journal Electromyography Kinesiology, published online January 13, 2012)