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Written by Carlon M. Colker, M.D., FACN
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Monday, 24 August 2009 |
 When competitive bodybuilders get within five weeks of a show, the adjustments they need to make come fast and furious. Assuming your training and diet is dialed in, the next most important area of consideration are the so-called “mandatory poses.” These are the poses that all competitors are required to execute in the same or very similar ways so the judges can fairly compare you with others. This too is an art form. A screw-up here could cost you the show, while a mastery of the mandatory poses can be just what you need to prevail.
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Written by Carlon M. Colker, MD, FACN
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Friday, 21 August 2009 |
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A trap we so often fall into is to train weak body parts more frequently in the hopes that “more is better.” The fact is that it’s a trap that does nothing but eventually shrink muscle, increase local inflammation and raise the likelihood of injuring the area. As an example, a typical scenario would be a 25-year-old bodybuilder who has weak triceps. Instead of sticking with the 10-set intense weekly workouts he started off doing, eventually he figures that 12 sets would be better. Twelve leads to 15 and eventually he’s doing 20 sets. So right there, he’s already overtrained. After awhile, as he no longer feels any soreness in his muscles no matter how many sets he’s doing, he increases the frequency of workouts to the point that he’s hitting his triceps twice each week for 15-20 sets each session. Eventually, he develops elbow pain and tendinitis. Meanwhile, his triceps still look like
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Written by Robbie Durand
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Wednesday, 19 August 2009 |
 In the 1920s and ‘30s, nutritionist Victor Lindlahr, who was a strong believer in the idea that food controls health said, "Ninety percent of the diseases known to man are caused by cheap foodstuffs. You are what you eat." In 1942, Lindlahr published the book You Are What You Eat: How To Win And Keep Health With Diet. Although this catchphrase has been around for decades, at the cellular level, you truly are what you eat. For example, researchers collected food questionnaires about the amount of trans fats in participants’ diet and the effect trans fats had on heart disease. When physicians took fat biopsies from the patients’ stomach, the adipose tissue concentration of trans-fatty acids reflected the quantity consumed in the diet, and the highest concentrations of trans fats were associated with increased risk of heart disease.1 In contrast to deadly health effects of trans-fatty acids, the polyunsaturated fatty acids (PUFAs) are essential lipids for health and longevity, because they cannot be synthesized by the human body.
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Written by Robbie Durand
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Tuesday, 18 August 2009 |
 Testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy in bodybuilding is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, PhD, performed a study that literally changed the world of bodybuilding overnight. In this landmark study, Kraemer reported that heavy resistance training protocols with shortened rest periods (less than 1 minute) between sets elicited greater GH and testosterone response than resistance training protocols with longer rest periods (more than 3 minutes).1 A previous study published in the Journal of Strength and Conditioning Research examined the effects of three different loading routines on testosterone and cortisol levels.2 Subjects were randomly assigned to a power workout (8 sets of 6 reps, 45 percent of 1-repetition maximum, 3 minutes rest), a hypertrophy workout (10 sets of 10 reps, 75 percent of 1-repetition maximum, 2 minutes rest) and a maximal strength workout (6 sets of 4 reps, 88 percent of 1-repetition maximum, 4 minutes rest). The hypertrophy scheme (10 sets of 10 reps) increased testosterone and cortisol, whereas the power and maximal strength schemes produced little to no endocrine change. In general, the post-exercise testosterone and cortisol response to the hypertrophy scheme was greater than the other two schemes, which themselves displayed largely similar profiles. There is no doubt that short rest periods are going to lead to enhanced fat oxidation and a greater metabolic effect, but should you train with short rest periods year-round?
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Written by Blechman and Tom Fahey, EdD
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Wednesday, 05 August 2009 |
 Protein Quality Affects Muscle Protein Synthesis After Weight Training
Muscles increase in size in response to training, provided there is adequate training stress and energy, and Amino Acids available to make new proteins, fuel the process and trigger chemical pathways that activate protein synthesis. A review of literature by Canadian researchers Jason Tang and Stuart Phillips concluded that the quality of protein consumed after weight training may influence muscle protein synthesis after exercise. Feeding protein during the first 2 hours after training promotes muscle protein synthesis and increases post-exercise tissue repair. Maximize muscle protein synthesis by consuming 20-30 grams of protein during the first 2 hours after training. Whey protein works better than casein or Soy protein for maximizing muscle growth after weight training. Drinking whole milk after training is a simple, inexpensive and effective way to speed post-exercise recovery and protein synthesis. The availability of the amino acid leucine is particularly important for turning on biochemical pathways that stimulate protein synthesis. Several supplement makers have formulated products to harness amino acid triggers to promote post-exercise protein synthesis. (Current Opinion Clinical Nutrition Metabolic Care, 12: 66-71, 2009)
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Written by Dorian Yates
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Thursday, 30 July 2009 |
 MD is immensely proud to welcome one of bodybuilding’s true icons to our family. In addition to winning the Mr. Olympia six times, Dorian Yates is respected as one of the hardest-training bodybuilders who has ever lived. Equally feared for his keen intellect and unwavering discipline as he was for his incredible physique during his Olympia reign, Dorian is widely considered to be one of the most knowledgeable men in the industry when it comes to areas such as training, nutrition, the psychology of bodybuilding and more. It’s been a long time coming, but at last we are able to bring you the man once known as ‘The Shadow’— the one and only Dorian Yates!
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