Monday is for Muscle Mass Building: Water - The Most Overlooked Component In The Quest For Muscle

FACT: There's a very good chance that you will die if you don't drink water within three days.

This is because aside from the air we breathe, water is the most crucial thing to human beings. Blood would not be blood without water. Even bones are made up of a lot of water. Most importantly, muscles and all our organs are composed mainly of water. Our muscles, in particular, are made up of 70% water. It has been stated in studies that once our bodies get dehydrated, even by just 3%-4% in the body's natural levels can cause premature muscle weakness and fatigue. Imagine a 10%- 20% diminished muscular contraction. Yikes! Bad news for muscle building!

If you have read the previous post about creatine, it should be mentioned that creatine also help increase muscle size by increasing the volume of the muscle. Obviously, what's being driven in the muscle is made up of water. Another thing to consider is that while water shuttles in the nutrients to the muscles, it also helps in getting the waste product out. In fact, everything in our body relies on water, even our brain functions.

Probably, the most obvious question to ask now is, how much water do you need to support your body functions and your muscle building effort?

Sean Nalewanyj wrote in his report, 8 Things You Must Do To Build Maximum Muscle, a calculation of how much is enough in terms of water consumption. In his report he stated that for every pound of bodyweight, we need about 0.60 ounces of water. This means that if you weigh 160 pounds, you multiply that by 0.6

160 lbs x .6= 96 ounces or 2.9 liters.

Now, I don't know about you, but from where I come from, the sun shines so hot and I sweat so much from workouts that I can't survive and push my muscles to grow. It's hard to focus when you're dehydrated. This figure seems low for me, and I imagine it's true for others.

Another approach is from Stuart McRobert's Beyond Brawn. In it, Stuart suggests a more unique way to judge your hydration, your urine color. His recommendation of 4 clear urinations a day is way more valid to me. This is aside from other urinations you might have which is slightly or darkly colored. Even if you are taking multivitamins/minerals, the first few hours after ingestion will definitely reflect on your urine's color, but not for the rest of the day. If you are using any other medication which causes your urine to be colored, try judging it in terms of urine frequency and volume. Also, adjust accordingly to your performance in the gym.

Sunday's Dietary Supplement: Creatine- The Surprise Fat Loss Supplement?

In the worlds of strength, fitness, sports and muscle, few people are clueless about creatine. This supplement first caught mainstream media when some big name sports personalities were spotted to have creatine monohydrate in their locker rooms. In reality, it's been around for way longer than that, as it's emergence in the 90's was welcomed with open arms by the weightlifting community. Since then, it has been hailed as a wonder supplement for it's favorable effects in terms of muscular endurance, muscle volume, strength and recovery. However, one thing that isn't taken in to account by most articles is how creatine can help aid fat loss. Wait, is that right? Fat loss?

An article in FLEX magazine, written by Jim Stoppani, PhD. about ten years ago (November 2003 issue, page 214) cited studies about how soldier who took creatine for one week  were observed by the U.S. Department of Defense. These soldiers were said to have not only an increase of both strength and size, but also experience 1 to 2 pounds of bodyfat loss. Well, assuming that they really lost body fat and not just water weight loss, it adds to the mounting evidence that creatine does work as a fat burning supplement.

I can think up of some reasons why this makes sense, even if there are not sufficient studies to back up  that creatine can directly shed the unwanted blubber. One explanation could be that when creatine supplies energy via replenishing the ATP (adenosine triphosphate) in the mitochondria (the powerhouse of the cell), along with it are fat molecules that are burned off in the process. The influx of energy creates a nice fat burning environment for us to reap benefits from.

Another reason could be that the additional energy raises the body's resting metabolic rate. In the same article above, one study was mentioned where it has been observed that a group of people were supplementing with creatine for one month. One group, who did no exercise during the time, had their metabolism raised by 50 calories a day. Those who did lift weights increased theirs by 100 calories. This might seem small, but every little increase in calorie burn counts.

Of course, one way to look at it also is the fact that with more strength, more weights can be lifted. As more weight is lifted, more energy has to be spent, and more resulting muscle damage. Both the energy expenditure and muscle repair need higher amounts of calories. Creatine boosts both strength and recovery, which means good news for us.

As for how much creatine should be supplemented, there are plenty of articles in the Internet on how to load up on creatine safely. You can also try maintaining a regular dose for about 2 months and going off for 1 month to keep your body sensitive to creatine's effects. 3g -5g is a good place to start, or start with a lower dose if you feel bloated.

Saturday Workout Videos Review: Ronnie Coleman - The Unbelievable

As you may have noticed from my previous post about Pumping Iron, I don't watch bodybuilding videos for the sake of dissecting the everyday lives of bodybuilders. I usually don't even care about the filler shots. I am intent on seeking those little things that most people miss when they watch these videos. There is something in the way that these pros do their exercises that make them so massive. For this Saturday, I have chosen one of the most massive bodybuilders to ever walk the earth and his famous video, Ronnie Coleman: The Unbelievable.

The Exercises

I wouldn't go full length here, as I have found a very detailed description of Ronnie's exact workout, weights, reps and sets in bodybuildingpro.com's review of this same DVD (click here). I'll try to criticize the exercise in terms of safety and their usefulness to us regular folk to apply in our regular workouts.

Shoulder workout:

Overhead Presses: I have never really like doing these seated. In the video, Ronnie pressed 315 lbs seated, to which in my opinion a dangerous move for anyone, steroid user or not. The lower back is not designed to handle this kind of pressure. Ironically, doing cleans and presses (where you can clean before every press) seems to be a safer alternative, as well as a bigger fat burning exercise, because it involves the entire body, from head to toe. Notice here how Coleman seems to do the same limited range of motion on all movements, presses and raises-wise, focusing on the pump and burn as well as force overload on his muscles.

He uses so much crazy heavy weights, such as 200 lbs dumbbell shrugs. How in the living hell can he do this stuff without tearing anything off his body this close to a contest??

Back:

802 lbs for 2 reps Deadlift: This has got to be the craziest thing that any bodybuilder, in any era has done during their pre-contest prep. Not only that, he did heavy ass T-bar and barbell rows. When most bodybuilders whine and complain how weak they feel during their workouts when in a shredded condition, Coleman seems to be getting stronger. Maybe, we should change the title to The Unstoppable.

One noticeable thing is that they didn't cover Coleman's lat workout. This is probably because he does mid- and lower back on a separate day from his lats. I think he did cover this with other videos.

Quadriceps:

He didn't show us how he trained hamstrings in this video, folks. But he did show us how he trained his legendary quads. One thing I didn't like though is the way he did front squats. The bouncing at the bottom is too dangerous for the majority of the people and should never be attempted by anyone, especially under a heavy barbell.

In General:

Coleman focuses on building high tension and pump in the muscle. He also relies primarily on heavy basic exercises done for high repetitions, to which how he accomplishes this is beyond me. Learn from the selection of exercises he uses, and try the pump approach, but use your common sense. Use lighter weights first and develop a feel for the moves. Feel free to experiment to get the most out of every workout. Also, remember not to go all out all the time; learn to cycle your weights and effort for better gains.

Friday is For Fat Loss: Aim For Fat Loss, Not Just Weight Loss

Most people think that when they want to get rid of the stubborn spare tire in their bellies, they should devote all their diets and energy to cardio exercises and calorie reduced meals. The typical logic of "More calories burned, more weight loss" and "run to lose weight" has worked for countless people the world over for so many years, but it seems they have missed the boat on something important.

Typically, when people speak of weight loss, they really are talking about losing fat. They fail to realize that when they lose weight, it's highly possible that they are wasting away muscle as well. Notice how most "cardio + calorie reduction" people who lose pounds of body weight tend to become just smaller versions of themselves, still with sunken chests and narrow shoulders. Although their waists may have gotten smaller, they still sport that "beer-belly" look. One article I read years ago called them "skinny fat people". They fail to achieve the attractive, toned physique that what they envisioned in the first place when they took up exercising and dieting. You, as a bodybuilder, should know better. Here are some pointers to keep you focused on your goal of losing fat, not muscle.

Focus More On Weight Training

Muscle hypertrophy-focused training, one that aims to build muscle, is still the best way to lose fat and get that aesthetic body that looks good both with or without clothes. I am not saying that you should stop doing cardiovascular exercises all together, but rather, stop short of burning away the precious muscle tissue that you have worked so hard to grow. Muscles tissue is still the best fat burning engine in the body, as more muscle equates to higher fat burning even at rest. Cardio has it's place, but weight training is still better. Focus more on the basics (squats, deadlifts, presses, rows) as these not only build muscle and strength, they also use so much energy and elevates the body's resting metabolic rate for longer periods.

It's Not Just About Lessening The Calories, It's About Proportioning Them

This involves a little bit experimentation. Thousands and thousands of articles in the Internet can give you calculations and ratios that claim to be tailor-made for you. They usually take your Body Mass Index, your age, height, weight and whatever data that they will use to make you consume a certain amount of calories and/or give you ratios of carbohydrates, proteins and fats that you should eat on a daily basis. The thing is, what works for one person, even with identical  measurements and data as you, may not work for you. Their results might not be the same as yours due to different factors, such as your genetics, current lifestyle, stresses throughout the day, number of hours of sleep and so many others.

This does not mean that they are completely useless. I suggest you to pick an approach where the diet takes in consideration both calorie amounts, macronutrient ratios and two other things, calorie sources and meal frequency. One gram of carbohydrate from brown rice has a significant difference in its effect to the body as compared to 1 gram of carbs from a candy bar. After you have chosen an approach, try staying with it for at least 3 months, and write down whatever changes you have noticed to your physique, strength levels, mood and others. From there, try experimenting by modifying the diet one factor at a time, such as changing the meal frequency, or changing the calorie sources, or adding a few more grams of fats or whatever you feel would give you better results. Do not blindly follow any nutritional approach, even if it is endorsed by a so called expert. Know your own body.

Don't Be Too Obsessed With The Weighing Scale, But A Tape and a Mirror Can Be Handy

This has been written in other fat loss articles, but it bears repeating. The scale tells you how much you weigh, but it doesn't tell you how much fat you really carry. A mirror is a better marker of your current state, and a tape can quantify what you see in the mirror. Try measuring yourself and assessing your condition every 2 weeks and if possible, take a photo of yourself periodically to keep track of your progress.

Be Knowledgeable In Terms of What's New In the Nutrition Scene, But Stick With The Basics

Read more stuff about fat loss, and try to pick up those tips and tricks which by your best judgment really work. Try implementing these tips one at a time, and don't despair if you fail. Even the best bodybuilders and fitness models have done this and are still doing it.

Also, join a real bodybuilding community, where people like you and me can communicate, exchange tips and ideas, and motivate each other. Learn from their  mistakes and successes and share you own, too.

Fat Loss Supplements Are Just That, Supplements

Do not rely on supplements to fix the damage of a bad diet. Here's one thing I can say, you can be a hundred times more sure of whole foods than you are with supplements. Few supplements really work, and they are not meant to be the "answer to your prayers" for your fat woes. Clean up your eating habits first. You will be startled by how much positive change you will see once you do.

Thursday is For Refining Techniques: Correct Your Barbell Curl to Get Maximum Muscle

From the get go, even the most inexperienced dude who will set foot in the gym will most likely do the bicep curl as the very first exercise they will ever do. Big biceps are one of the things that even non-bodybuilding people seem to gravitate to. The barbell curl is the most basic exercise for the biceps, but it is also been frowned upon by some as they complain of "not feeling" the movement in their biceps. They always say they feel pain in their wrists or elbows or front shoulders or, for some, even their lower back.

Follow these simple tips to make sure you get the most out of the barbell curl:

1. Make sure you have the proper grip on the barbell.

Every person has a unique bone structure, and this is also true about our individual  wrist structure. The grip width for me might not work for you. There is a way to determine this. Before you pick up the barbell, relax your arms and let them hang loose. Now make your palms face forward. Notice how your forearms moved a few inches away from your body? Now use that exact grip and grab that barbell. That is your ideal grip width on the bar. This simple move has saved hundreds of wrists from being injured.

2. Stabilize the elbows and your shoulders by bracing your body.

Here we go again with the body bracing. It's becoming a trite but I just cannot overemphasize this. Most people can't seem to keep their elbows in place because they don't practice tightening up their lats, abs, and butt during the curl. Start by contracting your abs as if it will receive a blow. Then clench your butt cheeks as if you are about to have a bowel movement (well, uh, it sounds gross but it is effective). Then contract your back muscles by pulling your shoulders down to keep your shoulders from too much movement.

By the way, moving the elbows a little is fine, as long as you don't use momentum and the swing doesn't absorb the load which is meant for the bicep.

3. Keep your wrist straight as you curl.

This is a tip that according to Ironman Magazine was given by Arnold Schwarzenegger to Frank Zane in the 1970's when Frank told Arnold he was having problems feeling the curl in his biceps. Arnold's tip paid big time for Frank. The reason is that most people curl their wrists as they flex their biceps up. The goal is to work your biceps, not your forearms, so keep you wrist straight and rigid.

4. Imagine that you are driving yourself towards the ground.

This tip is one I got from Pavel Tsatsouline's Beyond Bodybuilding. In simple terms, visualize that you are trying to sink yourself to the ground, this will help focus your effort towards your biceps and increase the poundage.

5. Use a faster pace for the positive (lifting) phase and a slightly slower for the negatives

This one is from Charles Poliquin taken from one of his articles in Ironman. According to him, one study showed that the biceps brachii (the main belly of the biceps) gets more of the brunt if the lifting phase is a tad faster than the lowering phase.

Try these on your next workout and drop me a response.

Wednesday Winning Strategy: A Little Known Gem from Vince Gironda

It's Wednesday again, and our winning strategy today comes from the one and only- Vince Gironda. He's been credited by some of the biggest names in early bodybuilding as the reason for their success, including the very first Mr. Olympia, Larry Scott. His innovative and unique approach to weight training and fat loss. He is known for his great conditioning, which was achieved before the age of commercial fat burners and bodybuilding drugs. This technique is taken from Alan Palmieri's book Vince Gironda: Legend and Myth.

This training style involves the use of 15 sets of 4 reps. Most are familiar with Vince's 10x10, 8x8 and 6x6 system but even I was surprised to read about 15x4. Here's a part of that article:

This program is for the advanced or those preparing for a contest. It is a maximum workout program, and in order to keep from running out of nervous energy, work fast. This minimizes nervous energy depletion and allows maximum muscular energy output. This is a split routine. Two workouts per week for each body part. Conjunctive or assisting muscles only are used each workout. For instance, pulling muscles one day; lats biceps and abdominals. The next day pushing muscles; pecs, triceps, and delts. The third day thighs and calves. This workout takes 72 hours of recuperation so do not work a muscle group more than twice a week. Adequate recuperation is a must in every type of workout! Select your movements and perform 15 set of 4 reps for each movement

I would like to re-iterate the part where this is for advanced trainers. 15 sets of any exercise will shock your muscles but it does carry a bit too much of a burden for the beginner's nervous and muscular system to recover. If 15 sets is not enough, try intensifying the routine more by shortening the rest interval. Try keeping your workouts under 45 minutes as it has been proven by studies that after 45 minutes, the body starts to create Cortisol, as stress hormone that can cause muscle breakdown.

Since you will most likely be new with this, I suggest that you do this as a means of introducing new stimulus to your muscles and use it sparingly. Too much of a good thing maybe counterproductive to your goal of building and shredding your condition.

Tuesday Exercise Tweaks: Body Weight Triceps Extensions with a Towel

Here's an exercise that is guaranteed to fry your triceps as well as your forearm, grip, even your chest, shoulders, lats and abs. This is a variation of two arm triceps overhead extensions usually performed with barbells, ez-curl bars or dumbbells, an exercise known for the stretch it provides to the triceps belly. Unlike those exercises which involves mostly just the upper body, this variation challenges the entire body in a very unique way. As most veterans will tell you, towel gripping is one great way to add grip strength.

1. On a steady railing or bar that can support your bodyweight that is raised at least 3 feet from the ground, loop a towel and hold tightly on both ends.

2. Step back about 3 feet from the bar and stiffen your entire body by tightening your abs, glutes and quads as well as isometrically contracting your lat muscles.

3. Inhale as you bend your elbows with complete control and extend back and exhale; this makes for 1 repetition.

*The higher the bar and the closer your feet are to the bar, the easier the exercise gets.

*You can do these on a power rack or a smith machine or any stable equipment or platform

Recommendation:

Perform these after your elbows are sufficiently warmed up. Best placed for the second or third exercise of your triceps routine. If you are on a full body routine, place this in the later half of your workout. Never, EVER skip the warm up sets. Stretching the triceps to this degree during the first exercise may cause tearing in the connective tissues in the elbow/triceps insertion. Try 2-3 sets for 8-12 reps.

This exercise is reserved for those without elbow joint issues. This is also best for intermediate and advanced level trainees, as most beginners don't have the strength and muscle coordination to do this safely. Beginners should practice with dumbbells and ez-curl bars first to learn how to properly stabilize the shoulders and elbows during a triceps extension.