fitness and nutrition

Usefulness of egg white as a fitness nutrition

2010-08-15T07:28:00.000-07:00

Egg white is very useful as a nutrition for fitness enthusiasts. Egg white is one of the best sources of animal protein. Which are widely used egg whites from chicken eggs. Here is a table of nutrients from chicken egg:

Bad and good from white egg :

The good: This food is very low in Saturated Fat and Cholesterol. It is also a very good source of Protein, Riboflavin and Selenium.

The bad: This food is high in Sodium.

Common way to presenting egg white is steamed/ fried. Is cooking an egg can damage the quality of the protein in egg white? too long to cook the egg whites can cause protein denaturation, this occurs at a temperature of about 70 degrees celcius.

Denaturation

Denaturation is a process in which proteins or nucleic acids lose their tertiary structure and secondary structure by application of some external stress or compound, such as a strong acid or base, a concentrated inorganic salt, an organic solvent (e.g., alcohol or chloroform), or heat. If proteins in a living cell are denatured, this results in disruption of cell activity and possibly cell death. Denatured proteins can exhibit a wide range of characteristics, from loss of solubility to communal aggregation.

Loss of function

Most biological proteins lose their biological function when denatured. For example, enzymes lose their activity, because the substrates can no longer bind to the active site, and because amino acid residues involved in stabilizing substrates' transition states are no longer positioned to be able to do so. The denaturing process and the associated loss of activity can be measured using techniques such as dual polarisation interferometry, CD and QCMD

Egg white recipe

1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served

3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce

5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)

6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym

7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.

8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)

9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.

10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk

BONUS RECIPE

11. Egg Whites In Stir Fried Rice - cook some rice. Then stir fry (non stick pan) carrots, and beans cut into small pieces, when hot throw in some previously cooked diced chicken or shimps. Throw in some cabbage sliced into strips, when this is heated add your cooked rice, add oyster sauce and fish sauce (or say sauce). Mix in your egg whites, stir it around as the egg whites cook, then serve. Up to 6 egg whites for 1 cup of rice.

Heat Shock Protein (HSP)

2010-08-12T05:34:00.001-07:00

With all of the scientific advancements that occur on a week-to-week basis in our society, it's very rare to come across discoveries that truly alter the bodybuilding community.

Discoveries like nanoparticulation and nitric oxide are among some of the most monumental discoveries within the muscle-building realm of the past 20 years.

Nanoparticulation:

In nanotechnology, a particle is defined as a small object that behaves as a whole unit in terms of its transport and properties. It is further classified according to size: In terms of diameter, fine particles cover a range between 100 and 2500 nanometers, while ultrafine particles, on the other hand, are sized between 1 and 100 nanometers.

Similarly to ultrafine particles, nanoparticles are sized between 1 and 100 nanometers, though the size limitation can be restricted to two dimensions. Nanoparticles may or may not exhibit size-related properties that differ significantly from those observed in fine particles or bulk materials.

[ http://en.wikipedia.org/ ]

As we were just about to leave another decade behind us, advanced scientific research once again uncovered a monumental discovery in an industry that contains some of the most research-funded projects in the nutrition world - sports supplementation.

For decades, researchers have been analyzing detailed ingredients and combining them into products that are specifically designed for elite athletes and, more specifically, bodybuilders.

It's been said that bodybuilders utilize nutritional supplements more frequently than any other athletes on the planet. Why? Because the severe training that goes into building the muscular figure of a bodybuilder demands nutritional supplements that provide the ingredients needed to build muscle at a rapid rate.

Examples of some of the most significant nutritional discoveries that have been used in supplements that build muscle include caffeine, whey protein and creatine. But over the last few years, there have been few scientific discoveries within this industry that have truly made a significant impact. That is, until now.

Recently, supplement researchers have discovered a group of critically important biological regulators that have been shown (in-vitro) to be a powerful tool for building muscle. These regulators are known as Heat Shock Proteins, or HSPs.

It's Been Said That Bodybuilders Utilize Nutritional
Supplements More Frequently Than Any Other Athletes.

The Science Behind HSPs

HSPs are biological regulators that act as protective mechanisms for muscle cells throughout the body during increased periods of stress and elevated temperature. To illustrate just how cutting-edge the research on HSPs truly is, scientists are investigating their effects on astronauts to help them preserve valuable muscle throughout space flight in extremely low-gravity environments.

With the revolutionary power of HSPs, scientists believe they have found a way to combat muscle atrophy (muscle loss) during space flight.

Further investigation into HSPs showed that they are involved in intricate biochemical reactions in the body, including helping to ensure cellular stability and homeostasis from the barrage of chemical byproducts and internal environment chemical shifts caused by extreme temperatures and rigorous exercise.

What's more, researchers have concluded that HSPs have been shown to act as lifeguards against physical and chemical stresses and assist in protein formation and stabilization.

HSPs Have Been Shown To Assist In
Protein Formation And Stabilization.

Revolutionary Sports Nutrition Ingredient

Industry insiders are intrigued at the conclusions reached throughout the research process into HSPs. One study showed that HSPs help facilitate the processing (or activation) of proteins once produced by protein-building machinery in muscle cells.

HSPs were found to help the newly formed protein fold or configure into the correct 3-D shape to make it functional and also help move the protein to its correct location in the cell. Cutting-edge research also shows that HSPs play an extremely crucial role in accelerated protein synthesis, activating intracellular growth signals and assisting in protein stabilization.

Protein Synthesis:

The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.

Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.

In addition, HSPs help maintain homeostatic mechanisms and myocellular stability and help generate new functional muscle tissue. Astute researchers have observed that skeletal muscles can upregulate the levels of HSPs during times of intense exercise, and researchers believe this can trigger myocellular stability and even amplify anabolic growth potential.

In a recently conducted breakthrough laboratory study (in-vitro), HSPs were shown to be a powerful tool for building muscle. As HSPs are upregulated during intense training sessions, a pre-workout product used to increase HSP activation would be beneficial to bodybuilders.

2-Time Mr. Olympia, Jay Cutler: "I'm Very
Impressed With The Scientific Facts On HSPs."

Heat Shock Proteins - A Key To Muscle Growth Signaling

Industry insiders are extremely interested to witness the powerful effects that HSPs are going to have within the bodybuilding community. So for the bodybuilder that's looking for a revolutionary new way to increase their gains, sourcing out a product that activates HSPs would be increasingly beneficial. Why? Because the activation of HSPs within muscle cells dramatically increases several key processes that are extremely beneficial to bodybuilders.

Examples of these processes include muscle recovery, muscle cell protection, protein synthesis as well as creating new muscle tissue. In addition bodybuilders should know that by priming your body for HSP activation pre workout will help trigger maximum HSP response during training.

2008 Mr. Olympia, Dexter Jackson: "I'm Amazed At All The
Scientific Evidence Supporting Heat Shock Proteins."

The Future Of Nutrition Supplements

Millions of gym-goers across the country rely heavily on the scientific research behind nutritional supplements to aid them in their quest for increased gains.

HSPs are arguably one of the most revolutionary discoveries in the nutrition industry today and it's safe to say that any nutritional supplement that can incorporate the incredible ability of HSPs could possibly transform the sports nutrition industry forever.

References:

1. Noonan, E.J., Place, R.F., Giardina, C., Hightower, L.E. (2007). Hsp70B' Regulation and Function. Cell Stress & Chaperones, 12(4), 393-402.

2. Houston, M.E. (2001). Biochemistry Primer for Exercise Science. (2nd ed.). Champaign: Human Kinetics Publishers.

3. Liu, Y., Gampert, L., Nething, K., Steinacker, J.M. (2006). Response and function of skeletal muscle heat shock protein 70. Frontiers in Bioscience, 11, 2802-27.

4. Thompson, H.S., Maynard, E.B., Morales, E.R., Scordilis, S.P. (2003). Exercise- induced HSP27, HSP70 and MAPK responses in human skeletal muscle. Acta Physiologica Scandinavica, 178, 61-72.

5. Goto K, et al. (2007). Geranylgeranylaceton induces heat shock protein 72 in skeletal muscle cells. Biochemical and Biophysical Research Communications, 358, 331-335.

Yoga for back pain therapy

2010-08-11T06:16:00.000-07:00

If you have back pain or neck pain, you have a lot of company. About 8 in 10 people experience back pain at some point in their lives. Back or neck pain often goes away in time—60% of back pain is gone within a week and 95% within 12 weeks. But if your pain persists for three months or more, it’s considered chronic pain, a tricky-to-treat condition that could be due to injury, overuse, arthritis, or spinal problems.

TUESDAY, Sept. 8 (HealthDay News) — Practicing yoga can help ease chronic lower back pain, a new study shows.

Researchers divided 90 people, aged 23 to 66, who had mild to moderate functional disability as a result of back pain into two groups.

One group did 90-minute sessions of Iyengar yoga twice a week for six months. The other group continued whatever medical therapy or treatments they’d been doing.

At the three-month and six-month marks, a greater proportion of those who’d done yoga reported improvements in their pain and functioning as measured by questionnaires that asked about pain levels, difficulty performing physical tasks and pain medications being taken. Yoga participants also reported fewer symptoms of depression.

“The yoga group had less pain, less functional disability and less depression, compared with the control group,” study author Kimberly Williams, a research assistant professor in the department of community medicine at West Virginia University, said in a statement. “These were statistically significant and clinically important changes that were maintained six months after the intervention.”

The study is published in the September issue of Spine.

Iyengar yoga, a form of hatha yoga that’s popular in the United States, builds strength, flexibility and balance by taking participants through a series of specific poses.

Dr. Todd J. Albert, chairman of the department of orthopedics at Thomas Jefferson University Hospitals and the Rothman Institute in Philadelphia, said the study, funded by the U.S. National Institutes of Health, was well-designed.

“I have found yoga and Pilates are great for chronic low back pain,” Albert said. “There is so much concentration on core strengthening, which is critical for people who have been de-conditioned.”

Lower back pain can cause people to stop exercising because of discomfort or fear of causing further injury to their back. The lack of activity can cause the back muscles to become “de-conditioned,” or weakened, setting up conditions for even more chronic pain.

Exercises such as yoga help reverse the muscle weakness by strengthening muscles of the mid-section, including the back extensors, abdominals and gluteus, which are key for stabilizing the trunk and decreasing the load on the spine.

“Strengthening those muscles is like creating a brace around your torso,” Albert explained.

Lower back pain represents between 20 percent and 25 percent of medical claims and exceeds $34 billion in annual direct medical costs, according to background information in the study.

Mary Lou Galantino, a professor of physical therapy at Richard Stockton College of New Jersey, said the study confirms previous research about the benefits of yoga for helping with conditions as varied as menopause and osteoarthritis. Other research has shown that yoga can improve mood in women with breast cancer.

“There is so much data excitingly pointing to the physical, psychological and spiritual benefits of yoga,” Galantino said. “I also believe there’s a social aspect to yoga. It can foster a sense of community and overarching well-being.”

Though strengthening the back is important, so are the spiritual and psychological aspects of yoga, including meditation and deep breathing, Galantino said.

“In order to have a holistic approach to one’s well being, you want to get to the physical, the psychological, the emotional and the spiritual,” said Galantino, a yoga instructor. “That is integrated care. If done with proper breathing, postures and meditation, yoga does all of that. You have to have all of the elements. If we westernize it and make it solely an athletic program, then you may not receive all of the benefits.”

Though there are many causes of lower back pain, the culprit is often a herniated disc or arthritis. Though people suffering from back pain may worry that exercise could make the pain worse, it’s not likely to as long as you don’t overdo it, Albert said.

More information

The U.S. National Library of Medicine has more on back pain.

By Jennifer Thomas
HealthDay Reporter

SOURCES: Todd J. Albert, M.D., chairman, department of orthopedics, Thomas Jefferson University Hospitals and the Rothman Institute, Philadephia; Mary Lou Galantino, PT, Ph.D., professor, physical therapy, Richard Stockton College of New Jersey; September 2009 Spine

Last Updated: Sept. 08, 2009

Copyright © 2009 ScoutNews, LLC. All rights reserved.

Great butt shape only in 4 weeks

2010-08-11T05:21:00.000-07:00

Tighten your bum with this workout based on the new Core Fusion: Thighs and Glutes DVD from Elisabeth Halfpapp and Fred DeVito, the duo behind the Exhale Core Fusion craze. The moves may look tame, but don’t be fooled: You’ll lose up to 2 inches from your butt in 4 weeks.

Do 3 times a week for 4 weeks.
20 minutes total.
Do sequence 1 time.

Standing Glute Toner

A. Stand with feet hip-width apart and parallel, and hold the back of a chair. Move left toe back 12 inches and touch floor with it. Soften both knees, tuck pelvis, then bend left knee to lift foot off floor. Keeping knee bent, press straight back (as if aiming for 6 on a clock) with foot for 20 reps, then move foot diago-nally to the left (as if aiming for 8 on a clock) and press it back for 20 reps.

B. Straighten left leg. Lift leg, pressing straight back for 20 reps, then press diagonally back (aiming for 8 on a clock) for 20 reps. Return to starting position, and repeat same series of moves on opposite side.

Trainer tip: Be sure to lock your pelvis into a stable position before moving your leg.

Kneeling Glute Toner

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

Trainer tip: Keep working leg behind supporting leg at all times.

Pretzel

Sit with right knee bent directly in front of right hip and left knee bent behind left hip; place fingertips on either side of right knee (slightly wider than shoulders). Brace core muscles; lift left knee and foot off floor. Do 20 reps, touching floor with knee between reps. Keeping knee up, press knee back for 20 reps. Switch legs; repeat both moves.

Trainer tip: If lifting your knee is too challenging, just lift your foot.

Pigeon Stretch

From a kneeling position, bring bent right knee forward, laying outside of leg on mat, and slide left leg straight back. Keep hands on the floor, framing right knee. Slowly lower chest toward thigh as you gently roll your hips from side to side. Settle into a position that gives you your best stretch, and hold for 30 seconds. Repeat on the other side.

Trainer tip: Tight hips? Put a rolled-up towel beneath the hip on the same side as your front leg.

Usain Bolt workout routines

2010-08-08T09:26:00.000-07:00

Usain Bolt workout includes a variety of training. He obviously focuses heavily on running. However, just as important is his plyometric training, balance training, flexibility training, and weight training. Unlike a lot of his shorter sprinting counterparts, Bolt does not lift heavy weights. He prefers to focus on building stronger muscl

Usain Bolt workout routine involves an hour per day of weightlifting, six days per week. A few of his choice exercises are machine squats, seated chest press, and leg extensions. He performs 1 set of 10 reps followed by 1 set of 8 reps.

Other good exercises for improving sprinting speed are weighted lunges, weighted squats, cable leg drives, stepups, bunny hops, box jumps, frog leaps, ankle rolls, high knee skips, and strides.

Usain Bolt's Advice on Sprinting

Here are some tips that Usain Bolt provides for sprinters:

Warmups should include 10-15 strideouts, followed by drills and stretching, followed by more strideouts.

Starting blocks: remain focused on form, not competitors.

Accelerate forward, drive from the hips while keeping your back straight, and use your arms to get full extension.

Drive phase: Bolt recommends holding the drive phase for 30-35m. Over the next 15m he transitions to full speed ensuring that he doesn't come up too fast.A successful race requires relaxation so that muscles don't stiffen. Other than that, focus is key

Usain Bolt diet
Usain Bolt eats six meals per day and tries to maintain a high energy level. He loves chicken nuggets and admits to eating some before his record setting race. He supposedly takes vitamin C supplements but otherwise just eats regular food. To ensure he has adequate energy, Bolt drinks Gatorade with water throughout the day. After a tiring workout, he'll drink straight Gatorade to replenish his system and aid in recovery.

Anderson Silva (UFC fighter) routines

2010-08-07T21:05:00.000-07:00

Anderson Silva is a Brazilian-born mixed martial arts fighter and current Middleweight Champion in the UFC. He holds the longest active winning at 10 wins and is considered the best pound for pound fighter in the UFC. Nicknamed "The Spider," Silva dominates opponents with his long legs, incredible endurance, and strength. He is one of the bets athletes in the UFC and works incredibly hard to maintain his chiseled physique and fighting shape. Silva's workout plan includes time devoted to cardio, flexibility, grappling / boxing / fighting skills, and weight lifting. His goals are to build a strong body while staying within his weight requirements and remaining quick and fleet-footed.

Cardio

His workout regime includes distance running (3 - 5 miles), followed by sessions of high intensity interval training. Usually this means shorter (100 meter) sprints, pushups, pull-ups, mountain climbers, and other bodyweight movements designed to stimulate the central nervous system and improve maximum oxygen intake.Cardio is followed by rigorous stretching including stretching his arms, legs, and core to not only maintain flexibility, but to ensure that his muscles remain loose, limber, and capable of his famous quick strikes.

Weight Lifting

Silva works out with a program that includes heavy compound lifts such as squats, deadlifts, and power cleans. A similar schedule is as follows:

Workout A: 3x5 back squat, 3x5 bench press, 3x5 power clean Workout B: 3x5 back squat, 3x5 overhead press, 1x5 deadlift

Alternate your workouts three days per week with one day of rest between each session. Start the first week with Workout A and the second week with Workout B. You can add other work like sit ups or pull ups, but you want to increase weight pretty much every time you step into the gym.

If you're serious about building a body like Anderson Silva diet and exercise will only get you halfway there. Supplements like Nitric Oxide will help you boost blood flow to muscles. It can give you stronger workouts, faster muscle gains, increased endurance and quicker recovery times. These effects let you work out more frequently and gain the athletic edge you need. The harder you train, the more nitric oxide can benefit you and your body.

With over 70,000 peer-reviewed studies of nitric oxide, the proven results are there, the only question is do you want to build a stronger, more ripped body while improving your endurance better endurance?

Article Source: http://EzineArticles.com/?expert=Jeff_Rambuken

See Andersom Silva at UFC 117

Hypertrophic cardiomyopathy aka athlete's heart disease

2010-07-31T08:42:00.000-07:00

Hypertrophic cardiomyopathy (HCM) is a condition in which the heart muscle becomes thick. The thickening makes it harder for blood to leave the heart, forcing the heart to work harder to pump blood.

Causes

Hypertrophic cardiomyopathy is often asymmetrical, meaning one part of the heart is thicker than the other parts. The condition is usually passed down through families (inherited). It is believed to be a result of several problems (defects) with the genes that control heart muscle growth.

Younger people are likely to have a more severe form of hypertrophic cardiomyopathy. However, the condition is seen in people of all ages.

Symptoms

* Chest pain
* Dizziness
* Fainting, especially during exercise
* Heart failure (in some patients)
* High blood pressure (hypertension)
* Light-headedness, especially with or after activity or exercise
* Sensation of feeling the heart beat (palpitations)
* Shortness of breath

Other symptoms that may occur are:

* FatigueFatigue, reduced activity tolerance
* Shortness of breath when lying down

Some patients have no symptoms. They may not even realize they have the condition until it is found during a routine medical exam.

The first symptom of hypertrophic cardiomyopathy among many young patients is sudden collapse and possible death. This is caused by very abnormal heart rhythms (arrhythmiasarrhythmias), or from the blockage of blood leaving the heart to the rest of the body.

Hypertrophic cardiomyopathy is a major cause of death in young athletes who seem completely healthy but die during heavy exercise. However, certain normal changes in athletes' hearts can confuse the diagnosis.
Exams and Tests
Exams and Tests

The health care provider will perform a physical exam and listen to the heart and lungs with a stethoscope. Listening with a stethoscope may reveal abnormal heart soundsabnormal heart sounds or a murmur. These sounds may change with different body positions.

The pulse in your arms and neck will also be checked. The doctor may feel an abnormal heartbeat in the chest.

Tests used to diagnose heart muscle thickness, problems with blood flow, or leaky heart valves (mitral valve regurgitationmitral valve regurgitation) may include:

* 24-hour Holter monitor (heart monitor)
* Cardiac catheterization
* Chest x-ray
* ECG
* Echocardiography (the most common test) with Doppler ultrasoundDoppler ultrasound
* MRI of the heart
* Transesophageal echocardiogram (TEE)

Not all of these tests are useful for evaluating all of these conditions.

Blood tests may be done to rule out other possible diseases.

If you are diagnosed with hypertrophic cardiomyopathy, your health care provider may recommend that your close blood relatives (family members) be screened for the condition.

Treatment

The goal of treatment is to control symptoms and prevent complications. Some patients may need to stay in the hospital until the condition is under control (stabilized).

If you have symptoms, you may need medication to help the heart contract and relax correctly. Some medications used include beta-blockers and calcium channel blockers, which may reduce chest pain and other symptoms, particularly with exercise. Medications will often relieve symptoms so patients do not need more invasive treatments.

Some people with arrhythmias may need anti-arrhythmic medications. If the arrhythmia is due to atrial fibrillation, blood thinners may also be used to reduce the risk of blood clots.

Some patients may have a permanent pacemaker placed. However, pacemakers are used less often today than they were in the past.

When blood flow out of the heart is severely blocked, an operation called surgical myectomy may be done. This procedure cuts and removes a portion of the thickened part of the heart. Patients who have this procedure often show significant improvement. If the heart's mitral valve is leaking, surgery may be done to repair or replace the valve.

In some cases, patients may be given an injection of alcohol into the arteries that feed the thickened part of the heart (alcohol septal ablation), essentially causing a controlled heart attack.
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"WARM MARBLE" The Lethal Physique of Bruce Lee

2010-06-02T09:39:00.000-07:00

"WARM MARBLE" The Lethal Physique of Bruce Lee

By John Little
Introduction by Mike Mentzer

It is absolutely amazing how much of an impact that Bruce Lee's strength and physical development have had on athletes, bodybuilders and average men all over the face of the globe. As a young boy in high school, I can clearly recall all of the talk among my friends about the great Bruce Lee; they all were intimately familiar with Bruce's films; and they would discuss not just his epochal martial arts skills, but, also, his incredible strength and lean, shredded physique.

As Mr. Little reports in his article, even such a personage as Joe Weider remarked on the astounding muscular refinement and definition of Lee's physique, especially the master's abs. As Mr. Little also explains, Bruce Lee's physique had a remarkable influence on some of today's top physique champs. Bodybuilding luminaries, including Lou Ferrigno, Lee Haney, Dorian Yates, Rachel Mclish, Lenda Murray, Flex Wheeler and Shawn Ray have all spoken on record concerning the enormous impact the physique of Bruce Lee had on them. Why? Why would the physique of the mighty mite, never massively developed along the lines of the bodybuilding greats I just enumerated, but described by some "as the most defined physique in the world." I leave that unanswered, as author, John Little, will provide an incisive, eloquent answer...

Subsections in the article will titillate the legion of existing Lee fanatics, and whet the appetite of those for whom this article will serve as their initial introduction to the subject. For instance, Functional Strength, Unbelievable Strength, A Battle in San Fransisco, The Bodybuilding Connection and The Routine, will rivet the reader's focus such that he will finish this article in one reading, and prompt him to want to re-read it and re-re-read it.

I've been extremely impressed over the years as to how many bodybuilders are also highly trained martial artists. In fact, over the years I having personally supervised the training of many martial artists, with many of my phone clients already being rabid Lee fans, and martial artists seeking the most efficient manner of training for strength and speed; which was the goal of Lee's training. Also, I receive more e-mails, letters and phone calls from martial artists than any other type of athlete. This I believe follows from Lee's well known concern with weight training to develop efficiency and strength.

I am extremely proud to say that one of my best friends, for the past 22 years, wrote this article, which is excerpted from one of the 11 books he's written on Bruce Lee. I first met John Little at Eaton's department store in Toronto where Arnold, Franco and I had made an appearance for Weider and the IFBB, in 1979. We hit it off immediately, as John was philosophically oriented, along with having a passionate interest in bodybuilding. After that initial meeting, we met at Lou Hollozi's gym in Toronto in 1980, where I conducted a seminar; and, with that, John and I further cemented our friendship. Subsequently, John made a number of trips to Los Angeles, where he'd usually stay with me in my apartment in West Hollywood. His primary purpose in traveling to southern California was to pursue the subjects of those he wrote books about, including Steve Reeves and Lou Ferrigno.

It was finally, in 1992, that Joe Weider brought John to Los Angeles to write for Flex. This only lasted three years, as John was more interested in writing freely about his passion, namely - philosophy, martial arts, the philosophy of Bruce Lee's, who, too, was a fervent student of philosophy, his personal library packed with philosophy books that extended from the floor to the ceiling and spanned the length of the room. His quest for the truth saw him avidly studying philosophies ranging from that of Krishnamurti's to our most revered, Ayn Rand.

Bruce Lee's life was most interesting as he rose from a starving, poor boy in Hong Kong to the world's most celebrated movie star in Hollywood, having a greater impact on more people than that of Elvis Presley's, James Dean's and Marilyn Monroe's combined!

I trust that you, dear reader, will gain much knowledge from John Little's article, along with the added inspiration that will act to have you approach your own training with greater inspiration and motivation than ever before. Above all else, I ardently desire that you will read John Little's superlative article mostly for the sheer pleasure of it.

Mike Mentzer

"If you're talking about combat -- as it is -- well then, baby you'd better train every part of your body!" -- Bruce Lee (from the video, Bruce Lee: The Lost Interview)

There's an anecdote that has endured some 28 years concerning the texture of the muscles that adorned the physique of the late martial arts pioneer/philosopher, Bruce Lee.

It concerns a lady named Ann Clouse, the wife of Robert Clouse, the man who directed Lee's last film Enter the Dragon for Warner Bros. It seems that Clouse's wife had ventured onto the set of the film and was mesmerized by Lee's incredible physique as he went through his paces choreographing the fight scenes for the film, stripped to the waist under the hot and humid Hong Kong sun. In between takes, Ann approached the young superstar and asked if she could "feel his biceps." "Sure," Lee responded -- it was a request he'd received on numerous occasions -- tensing his arm and inviting her to check it out for herself. "My God!" she exclaimed, drawing her hand back instantly, "It's like feeling warm marble!"

It's fascinating that almost three decades later, people are still talking about the body of Bruce Lee -- although it is by no means surprising. The Lee physique, once described by no less an authority on such matters than bodybuilding magnate Joe Weider as "the most defined body I've ever seen!" has attracted (much like the man's martial art and philosophy) a following that not only rivals but exceeds those of Elvis Presley, James Dean and Marilyn Monroe -- combined! Certainly his following exceeds that of any bodybuilder of a similar vintage. And even more fascinating is the fact that almost everyone gets something different out of Bruce Lee -- martial artists revere his physical dexterity, power, speed and the genius he displayed in bringing science to bear on the world of martial arts; moviegoers are impressed with the man's screen presence and animal magnetism, along with the fact that he single-handedly created a new genre of action film thus opening the door to the Stallones, Schwarzeneggers and Jackie Chans who were to follow in his footsteps; philosophers are impressed with Lee's ability to bridge the philosophical chasm separating East and the West and to synthesize the best aspects of both cultures. But there exists another pocket of humanity that sees in Lee something else -- although not entirely unrelated -- the bodybuilders. Bodybuilders, young and old, know from one quick glance at Lee's physique exactly how much labor went into its creation -- and they are, one and all, very impressed.

Ironically, bodybuilding luminaries of no less stature than Flex Wheeler, Shawn Ray, Rachel McClish, Lou Ferrigno, Lee Haney, Lenda Murray and former Mr. Olympia, Dorian Yates -- that is to say, the best in the business - have all spoken on the record regarding the impact the physique of Bruce Lee had on their bodybuilding careers. "How could this be?" I can hear you ask, perhaps somewhat incredulously. After all, Lee was only 5'7" tall and checked in at a weight that fluctuated between 126 to 145 pounds! What could a behemoth like Dorian Yates, for example, see in Bruce Lee's physique that would give him grounds for any form of inspiration? The answer, in a word, would be quality.

There has seldom been seen - this side of a jungle cat -- the incredible sinewy and ripped-to-the-bone quality of muscle displayed by Bruce Lee. He was ripped in places that bodybuilders are just now (28 years later) learning they can train. Every muscle group on his body stood out in bold relief from its neighbor -- not simply for show (unlike many bodybuilders) but for function. Lee was, to quote his first student in the United States, Seattle's Jesse Glover, "above all else, concerned with function." Lee's body was not only a thing of immense grace and beauty to watch in action, but it was supremely functional. Leaping eight feet in the air to kick out a light bulb (as evidenced in Lee's office-wrecking scene in the MGM movie Marlow), landing a punch from five feet away in five-hundredths of a second and catching grains of rice -- that he'd thrown into the air -- with chopsticks were things Lee had trained his body (and reflexes) to accomplish. In fact, during his famous "Lost Interview" Lee referred to his approach to training as "the art of expressing the human body." Indeed, perhaps never before has there been such an incredible confluence of physical attributes brought together in the form of one human being -- lightening fast reflexes, supreme flexibility, awesome power, feline grace and muscularity combined in one total -- and very lethal -- package.

Furthermore, the Lee physique was balanced and symmetrical and, while not everyone can be said to admire the massive musculature of our Olympians, everyone -- or so it would seem (including the world's greatest bodybuilders) admire the "total package" that was Bruce Lee.

Who should have won? Judge for yourself.

All of the aforementioned champion bodybuilders have indicated that Bruce Lee was a major influence on their bodybuilding careers, which is no small accomplishment when one considers the fact that Lee never entered a physique contest in his life. Ironically, despite his influence being, felt by the hardest of hard-core bodybuilders, Lee himself was never interested in developing a massive musculature. One of Lee's closest friends and an instructor in Lee's art of Jeet Kune Do, Ted Wong, recalls that "Bruce trained primarily for strength and speed." The physique -- while certainly appreciated by Lee -- came almost as a by-product of such training.

According to those who met him, from Hollywood producers to his fellow martial artists, Lee's muscles carried considerable impact. Taky Kimura, one of Lee's closest friends (in fact, the best man at Lee's wedding in 1964) recalls that Lee was never loath to remove his shirt and display the results of his labors in the gym -- often just to see the reactions of those around him. "He had the most incredible set of lats I'd ever seen," recalled Kimura, "and his big joke was to pretend that his thumb was an air hose, which he'd then put in his mouth and pretend to inflate his lats with. He looked like a damn cobra when he did that!"

Lee's physique holds up under scrutiny and has survived the passage of time simply because it possessed what many consider to have been the perfect blend of razor-sharp cuts, awesome muscularity, great shape and an almost onion skin definition. The muscles that bulged and rippled across the Lee physique were thick, dense, well-chiseled from their neighbor and, above all, functional.
Functional Strength
Dan Inosanto, another of Lee's close friends and himself an instructor in Lee's art, adds that Lee was only interested in strength that could readily be converted to power. "I remember once Bruce and I were walking along the beach in Santa Monica, out by where the 'Dungeon' (an old-time bodybuilding gym) used to be," recalls Inosanto, "when all of a sudden this big, huge bodybuilder came walking out of the Dungeon and I said to Bruce, 'Man, look at the arms on that guy!' I'll never forget Bruce's reaction, he said 'Yeah, he's big -- but is he powerful? Can he use that extra muscle efficiently?"

Power, according to Lee, lay in an individual's ability to use the strength developed in the gym quickly and efficiently; in other words, power was the measure of how quickly and effectively one could summon and coordinate strength for "real-world" purposes. On this basis, according to those who worked out with Lee from time to time such as martial arts actor Chuck Norris, Bruce Lee -- pound for pound-- might well have been one of the most powerful men in the world.
Unbelievable Strength
Lee's feats of strength are the stuff of legend; from performing push-ups - on one hand! - or thumbs only pushups, to supporting a 125-pound barbell at arms length in front of him (with elbows locked) for several seconds, or sending individuals (who outweighed him by as much as 100 pounds in some instances) flying through the air and landing some 15 feet away as a result of a punch that Lee delivered from only one-inch away, the power that Bruce Lee could generate -- at a mere bodyweight of 135 pounds -- is absolutely frightening. Not to mention some of his other nifty little habits like thrusting his fingers through full cans of Coca-Cola and sending 300 pound heavy bags slapping against the ceiling with a simple side kick.

Strength training -- qua strength training -- was Lee's primary objective with resistance exercise. Later, as we shall soon see, his training evolved into more specialized applications that were beneficial to his specific goals as a martial artist. But before we get to there, let's first take a look at how Lee was first drawn to bodybuilding.
Ideals & Possibilities
For a number of years, Lee had made a concerted study of exercise physiology and anatomy. Refusing to merely accept tradition for tradition's sake - a stance that made him increasingly unpopular with the majority of his fellow martial artists who had been raised and were now in the process of passing on (without questioning) the various martial traditions of the East -- Lee's background in physiology and kinesiology had imbued him with the ability to discern a useful exercise from an unproductive one and therefore he was able to avoid the obstacle of wasted time in any of his workouts. Lee believed that the student of exercise science should aim at nothing less than physical perfection, with all that it implies in its totality; he should want great strength, great speed, great coordination, exuberant health, and, by no means least, the muscular beauty of form which distinguishes a physically perfect human being. To Lee, the whole secret of success in bodybuilding lay in the principle of progressive resistance, but he also recognized that there was another component that had won a place in the vocabulary of physical culture and that word was persistence.

Certainly Lee was nothing if not persistent in his quest to fully explore and express the potential of his body, a physique that not only looked phenomenal on a movie screen but that also possessed a musculature that was geared for function. Given the physiological fact that a stronger muscle is a bigger muscle, it was only natural that Lee would in time come to appreciate the superior health-building benefits of bodybuilding -- but I'm getting ahead of myself.

Let us now examine the situation that first caused Lee to appreciate bodybuilding and then we shall focus on what routine he utilized to build the muscles that served him with such tremendous efficiency. While Lee may have been aware of the general benefits to be had from a program of progressive bodybuilding exercises, it took a violent encounter to make him fully cognizant of the merits that a more regular and dedicated approach to bodybuilding could provide.
A Battle in San Francisco
One evening while Lee was preparing to teach a class to a group of select students in his modest San Francisco kwoon (kung fu school), the door to his school suddenly flew open and in walked a group of Chinese martial artists led by a practitioner who was considered to be their best fighter and the designated leader of the troupe.
According to Lee's wife, Linda, who was both present and eight months pregnant with the couple's first child, Brandon, at the time, Lee had on a prior occasion been served with an ornate scroll saying in bold Chinese characters that he had an ultimatum: stop teaching non-Chinese students Gung fu (the Cantonese pronunciation of Kung Fu) or be prepared to fight with San Francisco's top Kung Fu man. Now, the day of reckoning had come.

Lee handed the scroll disdainfully back to their leader. "I'll teach whomever I choose," he said calmly. "I don't care what color they are." While Lee's non-racist views are today generally applauded, in San Francisco's Chinatown in the mid 1960s they were tantamount to treason -- at least within the Chinese community. Indeed, teaching Chinese combative "secrets" to non-Chinese races was perceived as the highest form of treason in the martial arts community. By his words and demeanor, Lee had effectively thrown the gauntlet back at the feet of his would-be challenger and, while Lee had many virtues, it is well known among his friends, family and students that patience in suffering fools and their ignorance was not one of them.

A fight immediately broke out and, in a matter of seconds, Lee had the previously bold and self-righteous kung fu "expert" running for the nearest exit. Finally, after much legwork, Lee was able to throw his man to the floor and extract a submission from him. In a rage, Lee threw the entire troupe off the premises, cursing them out in Cantonese, en route. However, Lee quickly learned -- to his shock, given that the fight had lasted all of three minutes -- that he had expended a tremendous amount of energy in the altercation. "He was surprised and disappointed at the physical condition he was in," recalled Linda of the occasion. "He'd thought that the fight had lasted way too long and that it was his own lack of proper conditioning that made it such a lengthy set-to. He had felt inordinately winded afterwards."

It was this fight more than any other single event that had given Lee sufficient cause to thoroughly investigate alternate avenues of physical conditioning. His conclusion? He would need to develop considerably more strength -- of both his muscles and cardiovascular system -- if he was ever to become the complete martial artist he had envisioned becoming.
The Bodybuilding Connection
Knowing that the muscle magazines were the only existing source of current health and strength training information, Lee immediately began to subscribe to all of the bodybuilding publications he could find. He ordered bodybuilding courses out of the magazines and tested their claims and theories. He made a habit out of frequenting second-hand bookstores and purchasing books on bodybuilding and strength training, including one written by Eugene Sandow entitled Strength & How to Obtain It -- which was originally published in 1897. Lee's hunger for knowledge in the field of bodybuilding ran so high, that he purchased everything he could get his hands on -- from "hot off the press" courses to back list classics. No price was too high for knowledge, particularly if its application resulted in the acquisition of greater bodily strength, power and physical efficiency.

From this point on until his eventual death in July of 1973 (of a cerebral edema), Bruce Lee amassed a tremendous personal library of books on philosophy, martial art and an extensive selection of tomes that dealt extensively with physical fitness, bodybuilding, physiology and weight lifting. Lee would underline certain passages of text that he found particularly meaningful and would constantly jot down thoughts of how this information could be applied to martial art in the margins of the books. "Bruce used to come into his school in L.A.'s Chinatown with an armful of articles from the muscle magazines," recalls Inosanto. "He'd say 'look at this: these bodybuilders all say that they do this in order to increase their strength -- it's a common denominator running throughout all of their writings.' He'd look for consistency in things like that and would compare and eliminate the additional data that he felt was superfluous."
The Routine
After much research, and with the help of two bodybuilders who were also his close friends and students in the San Francisco Bay area, Lee devised a three-day-per-week bodybuilding program that he felt fit his strengthening and bodybuilding needs perfectly. According to one of these men, Allen Joe, "James Lee and I introduced Bruce to the basic weight training techniques. We used to train with basic exercises like squats, pullovers and curls for about three sets each. Nothing really spectacular but we were just getting him started." This program actually served Lee well from 1965 through until 1970 and fit in perfectly with Lee's own philosophy of getting the maximum results out of the minimum -- or most economical -- expenditure of energy.

The every-other-day workout allowed for the often neglected aspect of recovery to take place. Lee coordinated his bodybuilding workouts in such a way so as to insure that they fell on days when he wasn't engaged in either endurance-enhancing or overly strenuous martial art training. The program worked like magic; increasing Lee's bodyweight from an initial 130 pounds to -- at one point -- topping out at just over 165 pounds!

According to Glover, however, Lee wasn't particularly pleased with the added mass; "I noticed that he was bigger after he was weight training. There was a time after he went to California that he went up to 165 pounds. But I think it slowed him down because that was real heavy for Bruce. He looked buff like a bodybuilder. And then, later on I saw him and this was all gone. I mean, one thing that Bruce was [about] was function -- and if stuff got in the way, then it had to go. Bruce wanted his weight training to complement what he did in the martial arts. A lot of what Bruce was doing was about being able to maintain arm positions that nobody could violate in a fight. Like, if you take most people who are into bodybuilding or weight training, most of them are interested in simply building up their muscles to a bigger size, particularly the major muscle groups -- not much attention is paid to the connective tissues, like ligament and tendon strength. Well, Bruce's thing was 'let's build up the connectors and we won't worry so much about the size of the muscle.' Again, Bruce was about function."

Gearing his training for function, Lee's bodybuilding routine incorporated the three core tenets of total fitness- stretching for flexibility, weight training for strength and cardiovascular activity for his respiratory system -- the original cross-trainer!

Bruce Lee's "Lethal Physique" Bodybuilding Program
(performed on Tuesdays, Thursdays and Saturdays)

Exercise Sets Repetitions

Clean & Press 2 8

Squats 2 12

Pullovers 2 8

Bench Presses 2 6

Good Mornings 2 8

Barbell Curls 2 8

The Breakdown of the Routine:

1.) Clean & Press: Lee would begin this movement by taking a shoulder-width grip on an Olympic barbell. Bending his knees, he would squat down in front of the resistance and, with a quick snap of his arms and a thrust from his legs, clean the barbell to his chest and stand up. After a brief pause, Lee would then thrust the barbell to arms length overhead, pause briefly, and then lower the barbell back to the top of his chest. After another brief pause, he would lower the barbell back to the floor (the starting position). With absolutely no rest, Lee would then initiate his second repetition of the movement and continue to do so until he had completed eight repetitions. After a very brief rest, so as to take full advantage of the cardio-respiratory benefits as well as the strength-building benefits, Lee would perform a second -- and final -- set.

2.) Squats: This staple of bodybuilding movements was the cornerstone of Bruce Lee's barbell training. He had dozens of articles that he'd clipped out on the mechanics and benefits of squats and he practiced many variations of this exercise. In his routine, however, he performed the exercise in the standard fashion. Resting a barbell across his shoulders, Lee would place his feet approximately shoulder-width apart. Making sure that he was properly balanced, Lee would slowly ascend to a full squat position. With absolutely zero pause in the bottom position, Lee would then immediately return -- using the strength of his hips, glutes, hamstrings, calves and quadriceps -- to the starting position, whereupon he would commence rep number two. Lee would perform 12 repetitions in this movement and, after a short breather, return and re-shoulder the barbell for one more set of 12 reps.

3.) Pullovers: Although there exists no physical evidence that Bruce Lee supersetted barbell pullovers with squats, there is reason to believe that this was case -- if only for the fact that such was the method advocated in the articles he read. Squats were considered a great "overall" muscle builder, whereas pullovers were simply considered a "rib box expander" or "breathing exercise." Consequently, the fashion of incorporating pullovers in the late 1960s and early 1970s was as a "finishing" movement for squats. This being the case, Lee would perform the movement in the standard fashion; i.e., by lying down on his back upon a flat bench and taking a shoulder-width grip on a barbell that he would then proceed to press out to full extension above his chest. From this position, Lee would lower the barbell -- making sure to keep a slight bend in his elbows so as not to strain the elbow joint -- behind his head until it touched the floor ever so slightly and provided a comfortable stretch to his lats. From this fully-extended position, Lee would then slowly reverse the motion through the contraction of his lats, pecs and long-head of the triceps. He would repeat this movement for two sets of eight repetitions.

4.) Bench Presses: Bruce Lee was able to develop an incredible chest musculature. His upper pecs were particularly impressive, bunching and splitting into thousands of fibrous bands. And, as far as his personal training records indicate, the only direct barbell movement he performed to develop his chest was the good old fashioned bench press. Lying down upon a flat bench, and again taking a shoulder-width grip on an Olympic barbell, Lee would press the weight off the support pins to arms length above his chest. From this locked-out position, Lee would then lower the barbell to his chest and, exhaling, press it back up to the fully-locked out (or starting) position. He would repeat this movement for six repetitions and then, after a brief respite, return to the bench for one more set of six reps.

5.) Good Mornings: A word of caution about this exercise. Lee performed this movement to strengthen his lower back. However, one day in early 1970 he loaded up the bar with 135 pounds (his bodyweight at the time) and -- without a warm up -- proceeded to knock off eight repetitions. On his last rep he felt a "pop" and found out later that he had damaged the fourth sacral nerve of his lower back. The result was the Lee had to endure incredible back pain for the remainder of his life. This is not to say that the movement is without merit, just make sure that you perform an adequate warm-up prior to employing, it. Placing a barbell across his shoulders, Lee would place his feet three inches apart (Lee would later confide to Dan Inosanto "You really don't need any weight but the empty bar on your shoulders Dan -- it's more of a limbering movement") and bend over from the waist keeping his hands on the barbell at all times. Lee would bend over until his back was at a 90 degree angle to his hips and then return to the upright position. Lee performed two sets of eight repetitions of this movement.

6.) Barbell Curls: Bruce Lee performed barbell curls not only in his garage gym on Roscomare Avenue in Bel Air, but also in his studio office in Hong Kong. They were a staple or "core" movement in his weight training routine and were also responsible for building a very impressive pair of biceps on Lee -- not to mention incredible pulling power, which he used to such good effect in all of his sparring sessions! To perform this movement properly, Lee would take a comfortable shoulder-width grip on the barbell with his palms facing forwards. Keeping a slight bend in his knees for stabilization purposes, Lee would then contract his biceps and curl the barbell up to a point level with his upper pecs. Pausing briefly in this fully-contracted position, Lee would then slowly lower the barbell back to the starting position. Two sets of eight repetitions of this movement would typically wrap up Lee's bodybuilding routine.

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Going Beyond "Routine"

According to Inosanto, Lee didn't just train with the above listed exercises. He would also incorporate weight training into his martial art workouts. "Bruce would always shadow box with small weights in his hands and he'd do a drill in which he'd punch for 12 series in a row, 100 punches per series, using a pyramid system of 1,2,3,5,7 and 10-pound weights -- and then he'd reverse the pyramid and go 10, 7, 5, 3, 2, 1 and finally "zero" weight. He had me do this drill with him and -- Man! -- what a burn you'd get in your delts and arms!"

It didn't stop there however. When Lee wasn't training with weights in his martial art workouts or during one of his three designated whole-body training sessions, he could be found curling a dumbbell in the office in his house. "He was always using that dumbbell," recalls Linda in looking back on her husband's training habits. "Bruce had the unique ability to be able to several things at once. It wasn't all unusual for me to find him watching a boxing match on TV, simultaneously performing a full side splits, while reading a book in one hand and pumping a dumbbell in the other."

Incredible Abs

By far the most impressive of all of Lee's bodyparts was his abdominal muscles, which he trained daily. "Bruce always felt that if your stomach wasn't developed, then you had no business sparring," recalls Wong. "He was a fanatic about abdominal training," concurs Linda, "he was always doing sit-ups, crunches, Roman Chair movements, Leg Raises and V-ups." Chuck Norris has gone on record recalling the time that he went to visit the Lee family and seeing Bruce lying on the living room floor bouncing his son Brandon on his abdomen while simultaneously performing dumbbell flyes for his pecs and leg raises for his abs - and watching television to boot!

Forearms of Steel

In order to improve his gripping and punching power, Lee became an avid devotee of forearm training, While many champion bodybuilders shy away from direct forearm training, Lee made it a point to train his forearms daily. "He was a forearm fanatic," laughs Linda in retrospect. "If ever any bodybuilder -- such as Bill Pearl -- came out with a forearm course, Bruce would have to get it." Bruce even commissioned an old friend of his from San Francisco, George Lee (no relation) to build him several "Gripping machines" to which Lee would add weight for additional resistance. "He used to send me all of these designs for exercise equipment," recalls George Lee, "and I'd build them according to his specs. However, I wasn't altogether foolish," he says with a laugh, "I knew that if Bruce was going to use it, it must be effective, so I'd build one to send to him and another for me to use at home!"

Allen Joe recalls that Lee had a favorite dumbbell exercise that he used to train his forearms with constantly: "Bruce was always working on his forearms. He'd pick up a weight and go to the edge of the sofa and start doing wrist curls while he was watching TV. Then he'd do his abdominal work -- and then he'd return to his forearm training. The dumbbell curl he liked best was a Zottman curl, where you would curl the weight up one side of your body and then you twist it and bring it down on the other side. He'd do that all the time!"

Knowledge Is Power

For the past seven years I've been hard at work compiling all (and I mean ALL) of Bruce Lee's training programs, notes and annotations on physical training for a book series that, like Lee's training methods, has proved to be constantly evolving (the training material has been presented in the book entitled The Art of Expressing The Human Body, Tuttle Publishing, Boston). And what amazes me after having looked through all of his materials is just how thorough his knowledge of training actually was. Lee collected over 140 books on bodybuilding, weight training, physiology and kinesiology during his lifetime, in addition to well over 2,000 books on philosophy and the martial arts. Lee believed that you could never know "too much" about a subject that could benefit your health and he lived his entire life trying to acquire as much knowledge about health and fitness as he could.

Although Lee is no longer with us, his teachings and his example live on. Certainly this is so in the realm of exercise science. Lee epitomized the athletic ideals of diligence, hard work, bearing up under adversity and refusing to short-change either oneself or one's potential. "Low aim is the biggest crime a man can commit," he once told Tae Kwon Do Master, Jhoon Rhee. "Remember, Life is a journey, not a destination."

The Roman philosopher Seneca once said that, "Life, if thou knowest how to use it, is long enough." If this is so, then Bruce Lee's life was long enough to be a fulfilling one, perhaps - given what he accomplished and the enduring influence of his example -- it might just be considered one of the more meaningful lives of the twentieth century. And it was Lee's commitment to excellence - and to a principled approach to training - that resulted in the creation of one of the greatest physiques in modern history.

*** *** ***

Ronnie Coleman's Bicep Training The Three Bi Laws of Biceps (From Flex Magazine)

2010-05-07T09:35:00.001-07:00

To be honest, biceps have been one of the easiest bodyparts to develop. Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps?

Quite a bit, I think, as all of my training routines have been constructed after a great deal of thought.

Debunking the Barbell Curl

I never advocate the use of the exercises cited as the kind of mass building for the biceps: the barbell curl.

Like everybody else, when I started bodybuilding, I waned bigger biceps, even tough I am blessed with good arm genetics. I though the route to follow was doing barbell curls, but my early experiences with that exercise taught me that although barbell curls allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my biceps. I believe that the heavy weights employed for barbell curls encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the biceps powering out the reps, forearms and front delts are called into play too much.

You must analyze what kind of development you are aiming for with your biceps training. You should seek full development in terms of thickness and fullness of your biceps muscle attachments, plus optimum accentuation of the biceps peaks. Those aspects are best achieved by exercises that isolate the biceps - ones that allow you to put maximum stress on your biceps throughout the completion of each set. Cheating on barbell curls means that at certain times during the course of a rep, the biceps are given an easy, if not free, ride.

Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of isolating the biceps while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.

Many authorities claim that cables are solely for advanced bodybuilders, in order 'to refine what they've already built.' I don't agree. Cable work allows you to attack the biceps with 100% concentration, and that sort of exclusive application will make the biceps grow. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!

The One for All Routine

Although I'm a professional bodybuilder, I feel that the biceps routine I am currently employing for my Olympia preparation is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the training program and then explain how it can be adapted for anybody from beginners on op.

As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the bodypart split I am using for my 1995 Mr. Olympia appearance.

Day Bodypart
Monday Chest, triceps, calves, abs
Tuesday Quads, hams
Wednesday Back, biceps, calves, abs
Thursday Chest, delts, triceps
Friday Quads, hams, abs
Saturday Back, biceps, delts, calves
Sunday Rest

With my arms measuring 22 inches in contest shape, I don't have to worry too much about building size with my current biceps routine, so I keep my reps high (15 per set) to boost density and hardness.

Current All Purpose Biceps Routine
Exercise Sets Reps
One arm cable curls 4 15
Bar cable curls 4 15
Cable crossover curls 4 15

Beginner's Biceps Routine
Exercise Sets Reps
One arm cable curls 2 15
2 10
Bar cable curls 2 15
2 10
Cable crossover curls 2 15
2 10

Bi Law One

I start my routine with one arm cable curls. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place maximum stress on the peak of each biceps muscle.

At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position. As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times.

i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the failure principle with all my biceps exercises.

Bi Law Two

My second exercise is bar cable curls. In terms of adding bulk throughout the entire biceps muscle, I find this movement to be superior (for reasons outlined previously) to the standard barbell curl.

The execution is along the same lines as that used with one arm cable curls; I maintain pressure on the biceps throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute rope cable curls for the bar cable version twice a month.

Bi Law Three

I complete my biceps routine with an exercise I call the cable crossover curl, which builds maximum peaks while bulking up the entire biceps muscle. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a competitive bodybuilder. When you do this movement, you are really hitting a double biceps pose while applying weight resistance. What better biceps movement could there be for a competitive bodybuilder?

I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a double biceps pose and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the biceps are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.

A Final Word

Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.

MEL SWELLS HIS BI’S

2010-05-03T10:20:00.000-07:00

Biceps ballooning tips from Melvin Anthony, Jr.

Despite being arguably bodybuilding’s greatest showman and, at his best, sporting one of the most dramatic rear double bi shots of all time, Melvin Anthony, Jr. is the stealth pro. He rarely grabs headlines but just as rarely finishes out of a money slot. In an 11-year career, he’s won only three of the 36 shows he’s entered, including this year’s inaugural Phoenix Pro, and yet in 21 of those contests he made the posedown, and that includes three consecutive Mr. Olympia’s (2006-08). In every battle, he’s come well-armed, so we got Mel’s thoughts on biceps training and a typical “good bi” routine.

MEL’S GOOD BI'S LESSON

“I used to lift crazy heavy weight, curling 225 pounds and all that stuff. I still go heavy on barbell curls; I just don't do things like dumbbell preacher curls in the 90s, like I used to do back in the day. I ain't going for strength; I ain't trying to powerlift. That was just for show, ego, more than anything else #151; especially when the girls were walking around. I'd try to stop traffic. Me and my boys used to stop the gym. It was our goal to train so hard that we messed up everybody else's workout.”

“I do standing barbell or EZ-bar curls as the first biceps exercise. I do straight sets or I do 21s. I start off at 60 or 70 and go up to 110. If I'm doing 21s, I do two sets with 100 pounds at the end.”

“I use seated dumbbell curls as a primary movement, as a second exercise, right after barbell curls. Usually, when I do these, I do double on each side, meaning two reps on one side, two reps on the other side. Then I do one full rep on both sides at the same time. The biceps don't really get much rest — there's no time to think. That's old-school stuff right there.”

“Dumbbell spider curls [done on the straighter side of a preacher bench] are just a good isolation lift. I do ‘;em one arm at a time to really focus on each biceps from stretch to contraction.”

“Rope hammer curls are a great way of working the biceps with the brachialis. The rope allows you to work more the contractions by bringing your thumbs outward at the end of reps.”

EXERCISE	SETS	REPS
ANTHONY’S BICEPS ROUTINE
Barbell or EZ-bar curls	4	12-15
Seated dumbbell curls	4	8-12
Dumbbell spider curls	4	8-12
Rope hammer curls	3-4	12-25

Women's Health - May 2010 (US)

2010-05-02T09:14:00.000-07:00

Women's Health Magazine: A lifestyle magazine rooted in health and fitness. Women's Health is filled with actionable and practical advice that you can use today. For women who want to do more, have more, and be more.

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Fitness - May 2010 (US)

2010-05-02T09:02:00.000-07:00

Fitness Magazine is edited for women who want to look and feel good, and presents a balanced approach to good health. Fitness covers a wide range of topics that promote a healthy and well-rounded lifestyle as well as total fitness of body mind and spirit. Look and feel your best with a subscription to Fitness Magazine!

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Nitric Oxide Supplements

2010-04-30T10:33:00.000-07:00

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. To produce this gas, enzymes in the body break down the amino acid Arginine.
Nitric Oxide is a molecule consisting of one atom of nitrogen and one atom of oxygen. The production of Nitric Oxide occurs when the amino acid L-arginine is converted into L-citruline through an enzyme group known as Nitric Oxide Synthase (NOS).

One of the most popular nutritional supplements among bodybuilding and workout enthusiasts today is Nitric Oxide, or NO supplements. Nitric Oxide supplements are touted as stimulating a wide range of effects, most notably increasing blood flow and oxygen delivery, glucose absorption, and increasing muscle growth, power output, endurance, and muscle velocity. Taking these nutritional health supplements supposedly result in some key benefits like:
* Increased Strength
* Fast Gains in Muscle and Lean Mass
* Faster Recovery from Workouts
* Better Endurance

The Science and Research Behind Nitric Oxide Despite the claims of some in the supplement industry, there exists ample scientific literature to suggest the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:

"Summary research papers continue to flood the scientific journals and insights into the biological activity and potential clinical uses of nitric oxide (NO): a gas controlling a seemingly limitless range of functions in the body. Each revelation adds to nitric oxide's already lengthy resume in controlling the circulation of the blood, regulating activities of the brain, lungs, liver, kidneys, stomach and other organs." Since the above was written in 1996, Nitric Oxide containing products have continued to be touted by those in the medical profession, as well as by athletes looking to add muscle to their frames. The above quotation states that Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells.

The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.* Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla.*
All of the following are attributed to nitric oxide supplement use:

Hemodilation
Nitric oxide supplements induce hemodilation, which is the widening of the blood vessels in the skeletal muscles. Wider blood vessels leads to amplified blood flow; more blood flow within the muscles means faster muscle recovery, faster gains in muscle mass, and increased strength and endurance. It also creates the so-called "perpetual pump" that nitric oxide supplements are becoming known for.

"Perpetual Pump"
Taking nitric oxide supplements can help you achieve a natural "perpetual pump" - a muscle pump that remains in its post-exercise, blood-engorged, rock-hard condition all day long. Although the extent of this effect varies from person to person, almost all nitric oxide users experience an overall "hardening" of their muscles, which obviously improves physique quality. Muscle Fiber Twitch Acceleration By increasing NO production through the use of nitric oxide supplements, you can naturally increase the maximum contractile velocity of both your fast-twitch and slow-twitch muscle fibers. For most people this means a significant increase in the overall strength of each and every muscle group.

Increased Endurance Index (EI)
Current research shows that keto-acids, like the ones found in nitric oxide supplements, can significantly delay muscle fatigue and improve you Endurance Index (a measure of the rate of increased endurance during work output). What this means is that you can work out harder - for a longer period of time - before reaching muscle fatigue. Many nitric oxide users notice that they don't get tired as quickly during sets and workouts. Basically, nitrous oxide supplements solve 95% of the problems of natural bodybuilding. They allow you to enjoy many of the benefits of steroids without the dangers. You can experience continuous gains in lean muscle mass, enjoy a perpetual pump, lift more weight, recover from workouts faster, and have far more effective workouts with less fatigue. Anyone who is interested in experiencing these amazing benefits should give nitric oxide supplements a try.

NITRIC OXIDE FAQ :
Who needs it and what are some symptoms of deficiency?
Everyone REQUIRES nitric oxide to carry out key physiological processes within the body. From a bodybuilder's perspective, nitric oxide supplementation may prove useful in increasing growth due to increases in blood flow to certain areas of the body.* Signs of deficiency include physical weakness and extreme fatigue. Most "nitric oxide" supplements contain the amino acid Arginine-alpha-keto-glutarate.

How much should be taken? Are there any side effects?
With any amino acid containing product, overdose is a possibility. Dosing with too much arginine can lead to diarrhea, weakness and nausea. Clear dosing guidelines have not been established, so it is best to do what is known as "tolerance mapping". Take a small dosage for one week, note the benefits and the side effects, and increase the dosage until the benefits are maximized and the side effects minimized. Over time the two will converge and you will hit the optimal dose. This process is similar to "receptor mapping" for bodybuilders who use insulin. Many protein powders are fortified with amino acids, including arginine. With this in mind, pay particular attention to how much arginine you are ingesting from all supplements taken.

Nitrix oxide supplement in example :

Controlled Labs White Flood

Gaspari Superpump 250

Dymatize Xpand Xtreme Pump

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MONIQUE MINTON

2010-04-29T08:56:00.000-07:00

Get to know Monique Minton from our 2010 FLEX Swimsuit Issue

Monique Minton

Height 5ft 10in
Weight 150 lbs
Birthdate Aug 17, 1984
Marital Status Single
Home Dallas, Texas, United States of America
Occupation Figure Competitor/Spokes Model/Fitness Management Group Athlete?IFBB Bikini Pro

Monique enjoys reading and cooking in her spare time. Her favorite foods are protein pancakes, fish, sushi and ezikiel bread. Her favorite cheat foods include peanut butter, cheese and bread. MOMO, as her friends call her, is also obsessive about BJJ and MMA. She is a NAGA grappling champion, so look out for her to be taken on some big names in MMA in the next few years.

Participated in the following shows contest
2010 IFBB Olympia NP

2010 IFBB Pittsburgh Pro Figure & Bikini

2010 IFBB MuscleContest Pro Bikini 2nd

2009 NPC USA Bodybuilding & Figure Championships 1st

2009 NPC USA Bodybuilding & Figure Championships 1st

2008 NPC National Bodybuilding & Figure Championships 5th

2008 NPC Team Universe Bodybuilding, Fitness & Figure National Championships 4th

2008 NPC USA Bodybuilding & Figure Championships 3rd

2008 NPC John Sherman Classic Bodybuilding, Fitness & Figure Championships 1st

After Watching IFBB Pro League bikini competitor and 2009 FLEX Swimsuit Issue cover model Monique Minton glide into place onstage or turn it on for the camera, it's hard to imagine her putting the hurt on opponents on the jujitsu mat. Although "tough" is the last word anyone would use to describe a bikini competitor, in Minton's case, it's more than appropriate, because this statuesque beauty won the women's novice class in the NAGA Texas and Europa Grappling Championships in 2009. "I like the challenge of getting on the mat and going against my opponent," Minton said. "Competing in bikini and jujitsu, I get the best of both worlds--the glamour and the grit."

Minton credits her parents and her upbringing for her ability to excel at two disparate activities. Her mother, Nadine, was a model and her father, Oscar, was a strict disciplinarian who taught her humility and mental toughness and instilled in her a strong work ethic The result: a girl who will break your heart and your arm, then, smiling gently, help you into the car and drive you to the hospital.

FATHER KNOWS BEST 1

"My dad is very old-school 1 Filipino, so I wasn't allowed I to do anything other than go to school and stay home with the family until I finished high school. After that, we were on our own and could do what we liked, so I've been doing a lot of catching up."

NO SISSY STUFF "I was never athletic growing up. My mom got me into runway modeling when I was 13, because she used to do it. I stopped when I was 21, because I got burned out. I took a year off and that's when I got into figure."

TOUGHEN UP "Every holiday, my dad was in charge of lechon [roast piglet]. I was the oldest, about eight or nine the first time, and while my dad cut the pig's throat, I had to hold the bucket and catch the blood. I remember the pig squealing and how sad it was, because it was once our pet. Dad treated us like boys to toughen us up. I guess you can say it worked. I'm not afraid to train or fight with anyone."

HOT AND HEAVY "I used to lift really heavy. I don't anymore. Now, I get a good workout in, but I'm able to take my aggression out on real people. It's a huge stress reliever. I just feel sorry for my opponent if I'm having a bad day."

SKILLFULLY SEXY "I feel strong when I'm rolling on the mat. Winning at jujitsu is a different feeling, because I'm not being judged on my looks. It's about technique and utilizes a different set of skills than it takes to win in bikini. It makes me a more well-rounded person."

GIRL POWER "Training with men sharpens my technique, because I have to counter their strength. It makes you better for when you go up against women. I've beaten a lot of guys--even a brown belt--but they're cool about it. There are no hard feelings afterward."

IT'S ABOUT RESPECT"ln bikini, I get to dress up, be sexy and show off all the hard work I've done in the gym. That's something girls love to do. In jujitsu, on the other hand, I go in dressed like a boy. I don't feet sexy at all, but that's what I need to do to earn respect."

TWO-TIMER "What's great about the training for jujitsu and bikini is that they intertwine so nicely. I go lighter with higher reps, and that helps a lot with my jujitsu training."

Picture taken from Flex nagazine photoshoot :

Monique video :
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Men's Health - May 2010 (US)

2010-04-28T19:53:00.000-07:00

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Hugh Jackman's Workout Plan

2010-04-23T12:03:00.000-07:00

The X Factor

(X3's Hugh Jackman reveals the muscle-and-mind tricks that transform him into Wolverine)

The most amazing physical feat I've ever seen was performed not by an elite athlete, but by Hugh Jackman, who becomes Wolverine once again this month in X-Men: The Last Stand. This miracle of physicality wasn't as eye popping as, say, Bo Jackson running up a center-field wall and then rocketing the ball to the catcher. (You remember that one?) But for sheer intensity, Jackman matched Jackson on this one.

Film director Darren Aronofsky (Pi, Requiem for a Dream) has invited me into the editing room to see footage from his upcoming film, The Fountain, which stars Jackman. For a pivotal scene, our hero -- shaved bald -- hovers in outer space, surrounded by a transparent bubble. He's in full lotus position, then spins upside down, stretches out into a traditional Superman flying pose, and floats away. A standard Hollywood effects shot. What's the big deal, right?

Then Aronofsky shows me the raw footage with no effects added. There's Jackman in full lotus again -- this time submerged in a water tank and held in place by the equivalent of a barbecue spit. A pole with a scuba regulator gives him some air, and the take begins. The spit, attached to a harness around his torso, turns him upside down in the water, and then he flattens out into the flying pose. It's a languidly paced scene. That's when you realize how intense it is. Just try pretzeling your legs into a lotus in your living room, let alone underwater, then holding the pose, along with your breath, while performing slow acrobatics.

"What take was that again?" Aronofsky asks the man working the video monitors.

"Nineteen," the guy replies.

Aronofsky grins at me and shakes his head. "We had Hugh in that tank for 3 days. He never complained once."

Actor and Stuntman

Jackman, 37, isn't known as an elite athlete. He's just an actor. He's done some physical scenes playing Wolverine in the X-Men movies, some running around in period garb in Van Helsing. But if you do a little research -- talk to a guy like Aronofsky, for instance, or chat with Jackman himself about what he's done to prepare for all these roles -- the "just an actor" label starts to stretch and split open like the Hulk's purple pants.

At 6'3", Jackman's an imposing presence, and he backs up that looming quality with muscle power: He benched 315 pounds and leg-pressed 1,000 prepping for X-Men: The Last Stand. ("But I pretty much shat myself" on the latter, he says with a belly laugh.) He perfected key tai chi forms and groin-shredding yoga positions for The Fountain. He does almost all his own stunts.

And yes, fellas, he does have a secret behind his physical achievements: brainpower. He's always searching for the tipping point between what the mind wants and what the body can achieve. "I don't set goals in life," he says. "In this country, people are all about goal setting. And I concede, to a point, how it can help you get going. But we limit ourselves with goals. We have far more ability than we give ourselves credit for. You see that in people under pressure. How does someone run a 100-meter race at the Olympics? When it's once every 4 years, with everything they've done leading to that? It can't just be adrenaline." Then he nods and smiles. "Maybe it's just the mind getting out of the way."

Getting in the Mind Set

There's no better laboratory demonstration of this hypothesis than the psyops that go into Jackman's Wolverine weight-lifting program. "For Wolverine, I ramp it up," he says. "I do an hour and a half a day in the gym and eat a thousand calories more a day than I would normally. And I train really hard. I crank up the Godsmack and Metallica. I yell and scream, which helps me get into the character and have a bitch of a workout."

The workout itself is not groundbreaking. Lots of heavy iron: bench-press variations, barbell lunges, light squats, and leg presses, among other staples. "I'd change it up every 3 weeks," he says. "Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout."

The mental approach, however, remained constantly vicious and very Wolverine -- and that ability to shove the mind out of the way is what allowed Jackman to do what he'd never done before: bench a six-plate barbell. "When I have 315 pounds above me, there's that little breaking point," he says. "You either get really pissed off at that weight, or you ask for help from your spotter. It's that exact point -- and every guy reading this article will recognize it -- when Wolverine gets not just pissed off, but insanely pissed off. I try to reach that point every day in my workout. And then push through it."

That approach applies to any of Jackman's physical quests, as does a strong shot of tenacity; that is, If I can't do it today, well, then I'll go again tomorrow. Some men fail in this area. Are you willing to chase a physical challenge for a year? For The Fountain, it took Jackman 9 months of daily yoga to achieve the lotus position, and another 3 months to be able to hold it long enough for those underwater takes. Why not just hire a body double? Aronofsky certainly offered. Jackman just shakes his head no. "I always take things like the lotus scenario as 'All right, let's see if you can do this.' "

That's Jackman's primary driver: Instead of setting goals, seek defining moments. Those are the real tests, because you have to be willing to fail in a pressure situation in front of other people. "That fear holds all of us back," Jackman says. "And that's the toughest thing about aging. With age, you see people fail more. You see yourself fail more. How do you keep that fearlessness of a kid? You keep going." Then he smiles. "Luckily, I'm not afraid to make a fool of myself."

arnold training guide ebook

2010-04-21T08:35:00.000-07:00

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American curves November 2009 (from Muscle Mag publisher)

2010-04-18T21:26:00.001-07:00

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Spartan Workout Secrets from the Star of 300

2010-04-18T10:56:00.000-07:00

To become fit for a king, 300 star Gerard Butler trained harder than most pro athletes for 4 months straight. But his biggest challenge came when the cameras stopped rolling

As Gerard Butler rushes into his hotel lobby, he seems slightly disoriented. Maybe it's the chill winds buffeting New York City. But more likely, it's the lingering effects of his just-completed session of eye- movement desensitization and reprocessing, a laser-light show of sorts that supposedly hot-wires the synapses of your gray matter. "It's normally used to treat post-traumatic stress disorder," the 37-year-old actor says. However, his hope is that it will help coordinate the analytical and creative lobes of his brain, enabling him to better manage his life.

Perhaps he should ask for a refund. Butler not only is 45 minutes late for our interview, but also requires an additional 5 minutes to tidy up -- his pug puppy is in heat -- and then another 10 when his room key won't open the door. Once inside, he quickly apologizes for the clutter of brochures and tile samples, which he attributes to the overdue renovation of his Manhattan condo -- the one he bought in early 2004 but has yet to occupy.

While all of this frustrates Butler enough to take a stab at laser-light therapy, at least he can justify his disorganized personal life as an occupational hazard. After all, his success as an actor depends on his ability to inhabit the mind of another person and then stay in character for months. And when you consider his larger-than-life roles in modern-day epics such as Dracula 2000, Attila the Hun, and the newly released 300 -- in which he plays Leonidas, King of Sparta (*1) -- you understand why he might run late for an appointment or take 3 years to remodel his apartment. Would a vampire heed deadlines? Would a king compare swatches?

To become King Leonidas, Butler, who by his own admission was in less- than-ideal shape when he was tapped for the starring role in 300, spent 4 months transforming both his body and his mind. Early on, it became an all-consuming task. That's because the intense training required to build a warrior's physique -- aesthetically and functionally -- simultaneously cultivated a warrior's mentality. Or maybe it was vice versa.

Either way, it's the reason Butler enlisted the help of Mark Twight, a former world-class mountain climber who, based on personal experience, believes in training as if your life depends on it. In fact, Twight would argue that a good workout should make you feel almost queasy upon hearing what lies ahead. For example, to hasten Butler's mind-body transformation, he created what he calls the "300-rep Spartan workout." (Trust us, 100 reps is plenty hard.) (*2) It goes like this: Without resting between exercises, Butler performs 25 pullups, 50 deadlifts with 135 pounds, 50 pushups, 50 jumps on a 24-inch box, 50 floor wipers (*3), 50 single-arm clean-and-presses using a 36-pound kettle bell, and 25 more pullups. All this, in addition to utilizing other unconventional yet equally taxing training methods, such as tire flipping and gymnastics-style ring training. Sound like hell? It is. In fact, upon receiving his marching orders for a Spartan workout, one of Butler's costars told Twight, "It feels like you just killed my dog."

Five weeks before the cameras were to roll, Butler took on extra sessions with a Venezuelan bodybuilder named Franco LiCastro in order to exaggerate the physique he was after. "I wanted to look really strong," says Butler. "I've seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms." It worked in more ways than one: On-screen, the bearded actor lords over the battlefield like testosterone incarnate, with the steely gaze, cobblestone abs, and broad, chiseled shoulders you suspect one would need to command 300 men to their slaughter.

"You know that every bead of sweat falling off your head, every weight you've pumped -- the history of that is all in your eyes," says Butler of his dedication. "That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more. Instead, I was standing there feeling like a lion."

Branch Warren

2010-04-18T09:51:00.000-07:00

Biography

Warren first competed in 1992 when he won the Amateur Athletic Union (AAU) Teenage Mr. America competition. His first National Physique Committee (NPC) event was the Teenage Nationals, where he won again. His first IFBB event was at the 2004 Night of Champions competitions, where he placed 8th. His first Mr. Olympia was in 2005, where he placed 8th. The following year, in 2006, he competed in his first Arnold Classic for a 2nd place finish. While slipping to 7th place in 2007, he improved to 4th place in 2008 and 3rd in 2009, while winning the title of "Most Muscular". Warren placed 12th in his 2nd Mr. Olympia contest in 2006. Warren also placed 1st at the 2007 New York Pro.

2009 Mr. Olympia
After not competing in the Olympia in 2007 and 2008, Warren returned to shock the bodybuilding world by placing 2nd at the 2009 Olympia, one spot ahead of 2008 Olympia winner Dexter Jackson, and losing only to three time winner Jay Cutler.

Personal Warren
has featured in many bodybuilding magazine articles, as well as appearing on the magazine cover of Muscular Development. He endorses MuscleTech supplements. He currently lives in Keller, Texas with his wife Trish Warren, and often trains at MetroFlex Gym in Arlington, Texas.

Statistics

Full Name: William Warren b.
Nickname: Quadrasaurus Flex
Place of Birth: Tyler, Texas
Date of Birth: February 28, 1975
Residence: Bel-air, Texas
Occupation: bodybuilder, Logistics Company owner
Height: 5'7"
Contest Weight: 250 lb
Off-Season 255-265
Eye Color: Brown
Hair Color: Yellow
Arms (contest): 19"
Thighs (contest): 29"
Waist (contest): 42"
Incline Bench Press: 505lbs*6 reps
Barbell Curl: 115 lbs 10 reps
Deadlift:´650lbs 5* Squat: more than 700lbs
Military press: 315 lbs 20 reps
Marital Status: Married.
Wife: Trish Warren, IFBB Fitness.Fitness Pro

Contest history

1992 AAU Teenage Mr. America, Short and Overall, 1st
1993 NPC Teenage Nationals, Lightheavyweight and Overall, 1st
1999 NPC Junior Nationals, 4th, Heavyweights
2000 NPC USA, 3rd, Heavyweights
2001 NPC Nationals, 1st, Heavyweight (Earned Pro Card)
2004 Night of Champions, 8th
2004 Show of Strength Pro Championship, 4th
2005 Mr Olympia, 8th
2005 Charlotte Pro, 1st
2005 Europa Supershow, 1st
2006 Arnold Classic, 2nd
2006 San Francisco Pro Invitational, 2nd
2006 Grand Prix Australia, 5th
2006 Mr. Olympia, 12th
2007 Arnold Classic, 7th
2007 NewYork Pro, 1st
2008 Arnold Classic, 4th
2009 Arnold Classic, 3rd
2009 Mr. Olympia, 2nd
2010 Arnold Classic, 3rd

Bigger, Stronger, Faster* (2008)

2010-04-15T02:11:00.000-07:00

Steroid Myth, Scandals and Dreams

By STEPHEN HOLDEN

Published: May 30, 2008

Just when Christopher Bell’s documentary, “Bigger, Stronger, Faster*,” seems content to be an entertaining exploration of his and his two brothers’ use of anabolic steroids, it turns a corner and plunges into deeper waters. It happens when Mr. Bell, who narrates the film in the jocular first-person style of Michael Moore or Morgan Spurlock, reflects on steroid use as a metaphor for modern American life. Are steroids un-American, as Senator Joseph R. Biden Jr. is heard to say? Or are they as American as apple pie?

How do you reconcile the imperative drilled into children by parents, teachers and the news media that winning is everything with the increasingly quaint moral injunctions to play fair, exercise good sportsmanship and do the right thing? If your childhood idols are preening supermen like Hulk Hogan and Arnold Schwarzenegger, who preached clean living but revealed their own reliance on steroids, which path are you likely to follow?

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Jamie Eason Glutes & Legs Workout,

2010-04-13T04:18:00.000-07:00

In her third episode, watch Jamie Eason work out her glutes and hamstrings, in the follow-up to her previous episode! Jamie teams up again with IFBB Pro Female Bodybuilder Marika Johansson to demonstrate proper technique on lunges!

exercise video :

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E-Books » Magazine : Men's Health - April 2010 (US)

2010-04-12T20:11:00.000-07:00

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Protein Shake Recipes: Unique and Tasty Recipes For Protein Shakes

2010-04-12T10:10:00.000-07:00

Delicious Protein Shake Recipes That Are Easy To Make

By Hugo Rivera

Changing things up a bit or adding variety is always a good thing for those following a diet. So here are 3 unique protein shake recipes that will get those taste buds sizzling and help you lose weight at the same time.

1. Oatmeal Mixed With Protein Powder
This is probably my favorite of all the recipes I have used. I like to get a cup of oatmeal (measured uncooked and you can consume it either cooked or on its natural state), sprinkle some protein powder on top of it and then mix it with a little bit of water. I use just enough water to make it taste like pudding.

Make sure that you only use old fashioned plain unsweetened oatmeal as there are many types of oatmeal that come loaded with sugars. I usually get a cup of plain oatmeal and pour it into a bowl. From there I use a protein powder such as Pro V60 Plus as it not only contains the right amount of proteins, carbs and fats, but it is also high in dietary fiber.

The great part of using this protein is that you get a variety of flavors to choose from. I personally like the chocolate or vanilla, but the strawberry is a great alternative for those strawberry lovers!

2. Protein Powder Mixed With Fish Oils: Lemon Pudding

Another great way to make a protein shake taste like a pudding is to mix protein powder with some liquid fish oils. What I do is simply put the amount of protein I will consume which is around 40 grams in a bowl. My choice of protein is once again Pro V 60 and for this mix, I usually use the vanilla flavor.

Then I put a tablespoon of Carlson’s Fish Oil (Lemon Flavor) in with the protein. My last step is to add about 2 ounces of water to give it that pudding taste. Afterwards, I take a spoon and mix it until it looks like pudding.

3. Almond Pudding

Almond pudding is another way to make a regular protein shake taste phenomenal. What I like to do is get a bowl and put my protein in first. I then mix it with about 2 ounces of water until it appears to be pudding. I then sprinkle a tablespoon of almonds to give it a unique taste and get some good fats in.

All of these recipes will add variety to your diet and help make your fat extinct once and for all!

casein vs whey_protein.

2010-04-11T11:20:00.000-07:00

By: Jamie Hale

Casein Protein

Casein Protein constitutes 80 percent of milk protein. It is recognized for its excellent amino acid content, slow digestion, and anti-catabolic effect.

Casein Protein Constitutes Eighty
Percent Of Milk Protein

Benefits:

It's slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains dairy calcium (which is important for bone health and body comp effects).

Disadvantages:

Slow digestion can be a negative before or after training when you are trying to get amino acids into the system quickly. People who have problems with lactose may have gas, and some people are allergic, which can cause bloating. The sodium content can cause bloating as well (important before a bodybuilding contest and for making weight).

Recommendations:

It should be used at meals (can be combined with other proteins) and at bedtime. It should not be used when trying to accelerate amino acid absorption.

Sources:
Dairy, Casein Concentrates.

Whey Protein

Whey is a natural byproduct of the cheese-making process (from milk). Approximately 20 percent of the protein found in milk is whey protein. Whey is rich in branch chain amino acids, lactose, minerals, and vitamins and contains lactalbumin (similar to serum albumin) and traces of fat.

Whey Is A Natural Byproduct Of
The Cheese-Making Process.

Whey protein has been shown to increase protein synthesis. Some studies have also indicated that whey contributes to immune function among others. Whey has also shown powerful antioxidant effects as it enhances glutathione levels. Glutathione is a tri-peptide that contains one amino acid residue from each of the following: glutamic acid, cysteine, and glycine. Glutathione occurs widely in plant and animal tissues and plays a major role in protecting skeletal muscle and other body tissues from oxidative damage. Glutathione helps maintain compounds such as iron in its proper oxidation state in hemoglobin. Protein sources containing high levels of cysteine (whey contains 2-2.5 percent cysteine) may be effective in maintaining or replenishing whole blood glutathione.

Whey Protein Supplements

Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90 percent or more protein and very little (if any) fat and lactose. Whey protein concentrate has anywhere between 29-89 percent protein depending upon the product. As the protein level in whey protein concentrate decreases, the amounts of fat and/or lactose usually increases. Another type of whey protein supplement is whey protein hydrolysates, meaning that the whey is predigested into peptides (small chains of amino acids). These supposedly help the protein be absorbed better.

Benefits:
Increased protein synthesis, enhanced immune function and antioxidant activity, and fast absorption.

Disadvantages:
It has not been shown to be effective at decreasing protein degradation (in most cases).

Recommendations:
This is excellent to consume around workout time due to its fast absorption rate. Consume it pre-, during, or immediately post-workout.

Sources:
Milk, byproduct of cheese production, milk protein isolates, whey protein supplements.

Casein Versus Whey

There seems to be a great deal of controversy over which one is better. I get the question all the time. From the information above, you can see that each offers distinct advantages and disadvantages. Below is information that directly compares casein and whey. A study conducted by Yves Boirie looked at healthy subjects with a normal protein intake. They fasted for ten hours then were either given 30 grams of whey protein or 30 grams of casein (milk) protein.

The study showed blood leucine levels peaked in one hour after ingestion of whey or casein. However, the whey group peaked at higher levels and returned to baseline after four hours. The casein group peaked at a lower level but didn't return to baseline until seven hours later. Whey protein enhanced protein synthesis (postprandial protein synthesis was stimulated by 68 percent with the whey protein), but did not effect protein degradation. Casein decreased protein degradation, (protein breakdown was inhibited by 34 percent after casein ingestion) but did not effect protein synthesis. Postprandial whole body leucine oxidation over seven hours was lower with casein. Leucine intake was identical in both meals. Therefore, the net leucine balance over the seven hours after the meal was more positive with casein than with whey.
The study conducted by Boirie points out the benefits of both proteins as we mentioned earlier. Keep in mind that a mixed protein meal would have a different absorption rate that might change the effects on protein synthesis and breakdown. With the information from the study above, we must question the old saying, "We need to eat every three hours or we will lose muscle" (probably started by a supplement company). A study by Tipton concluded that the acute ingestion of both whey and casein after exercise resulted in similar increases (no significant differences) in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

2010-04-06T10:44:00.000-07:00

by: Marie Spano

How The Bodybuilding Supplement Whey Can Help You Drop Body Fat
Sleep, genetics, your training program, what you eat and stress all play a role in how your body looks and how you feel. If you've made changes to what, when and how much you eat as well as your training program but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help.

Can't Seem To Drop That Stubborn Body Fat? Consider

How The Bodybuilding Supplement Whey Protein May Help.

What Is Whey Protein?

Whey protein is a milk protein that is the liquid by-product of cheese production. In supplement form, whey protein comes in three main forms:

Whey Protein Concentrate: Contains some fat and lactose and between 29% - 89% protein depending on the specific product. Whey protein concentrates often have more bioactive compounds.

Whey Protein Isolates: Contains minimal fat, cholesterol and lactose and 90% or more protein.

Whey Protein Hydrolysates: Are often used in clinical nutrition applications because they are predigested and partially broken and therefore easier to absorb.

Whey protein has the highest protein digestibility corrected amino acid score (PDCAA) - a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. In addition, it is a complete protein meaning it contains all essential amino acids. Whey also contains more branched chain amino acids (BCAAs) than any other source of protein and more leucine than other types of protein.

Several studies indicate that whey protein is beneficial for increasing muscle protein synthesis. Consume whey pre- or post-training and you'll tip the scale in favor of muscle growth and strength gains over time. But, there are a number of other benefits associated with whey protein.

How Bodybuilding Supplement Whey Protein Can Help You Shed Body Fat:

Add whey and drop weight? It sounds too good to be true but it may work.

Whey Protein Is Rich in Leucine: Leucine plays a key role in protein synthesis, a process that burns through quite a few calories. In addition, it stimulates fatty acid oxidation.

Whey Satiates Your Appetite: Studies show that whey may satiate your appetite better than some other types of protein. Milk proteins contain glycomacropeptide - a peptide that stimulates the cholecystokinin (CCK). CCK is an intestinal hormone that is released after eating a meal and it signals satiety.

Studies Show Supplemental Whey Helps People Drop Body Fat: There are at least two studies where scientists examined whey protein supplementation and weight loss. In one study at the University of Oklahoma, scientists told both groups of participants not to change their diet. However, one group was given a nutrition supplement containing whey (300 calories, 40 grams of protein) once per day for two weeks and twice a day for the remaining eight weeks of the study. Both groups engaged in a supervised resistance and endurance-training program for 10 weeks.

After the 10-week study, both groups decreased fat mass but the exercise + food supplement group showed a significantly greater decrease in fat mass (-9.3% versus -4.6% in the exercise-only group). The supplemented group also showed significant gains from pre- to post-test in muscle mass and significant decreases in total and LDL cholesterol.

A 2006 study found that adding 60 grams of whey protein per day, in comparison to 60 grams of carbohydrate, or 60 grams of carbohydrate, led to significant decreases in body fat and weight after 6 months.

Adding Whey Protein Led To Significant Decreases
In Body Fat Compared To Soy Protein And Carbohydrate.

Additional Tips To Help Shed Body Fat:

Use a food journal and write down everything you eat. Studies show that people who log their food intake every day are more likely to lose weight than those who do not.

Seek the advice of a sports nutrition expert who has the education (a degree in nutrition or nutrition biochemistry) and experience in nutrition to help you.

Check the forums and the transformations for information on how others have dropped fat pounds

If you are having problems losing weight yet you feel you are doing everything right, talk to your physician. Low levels of certain hormones, hypothyroidism and other conditions can make weight loss more difficult

Seek The Advice Of A Sports Nutrition Expert Who
Has The Education And Experience To Help You.

Conclusion
If you want to shed body fat, it makes prudent sense to incorporate whey protein into your routine. As a bodybuilder, this is something you should already be doing. After all, why spend time in the gym trying to get a better body (health and physique) if you aren't going to eat the right foods to support the changes you are striving for? Try whey, if nothing else, you'll likely notice an increase in strength.

Lose Weight Without Being Hungry

2010-04-05T19:50:00.001-07:00

When you're cutting back on calories in order to lose weight, you may struggle with feeling hungry. Your best defense is to choose foods that have a high Fullness Factor(TM). These are foods that fill you up with fewer calories.
The Fulless Factor rates foods on a scale from 0 to 5, with 5 being the most filling per calorie and 1 being the least. For example, potato chips have a fullness factor of 1.2. A baked potato on the other hand has a fullness factor of 2.5. That means that you're probably going to feel a lot more full if you eat 200 calories worth of baked potato than you will if you eat 200 calories worth of potato chips!

Muscular Development - June 2009 (US)

2010-04-05T19:49:00.000-07:00

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What is Waxy Maize?

2010-04-05T19:48:00.000-07:00

Waxy Maize has a much higher molecular weight and a much lower osmolarity rate compared to dextrose or maltodextrin, so what does this mean. Mainly, Waxy Maize bypasses the stomach, is absorbed by the intestines and immediately is assimilated; this is all done at a much faster rate than dextrose or maltodextrin, almost double.
Waxy Maize can help the absorption rates of many of your favorite supplements like creatine monohydrate, creatine ethyl ester, cell volumization and nitric oxide type supplements, etc. Nutrients like this often times are left in the stomachs harsh acidic environment and degrade absorption rates. Waxy Maizehelps shuttle these nutrients to bypass the stomach and allow the body to assimilate these nutrients at a much higher rate.
Waxy Maize has the ability to replenish the body's glycogen stores much faster than a mix of maltodextrin or dextrose. This is accomplished again by Waxy Maize's ability to bypass the stomach and go to the intestines for immediate absorption. Waxy Maize's ability to shuttle all these nutrients and starch gives the body an immediate "pump" you can physically feel in your muscles post workout. You will see a much larger, fuller and rounder muscle belly.

Example of waxy maize product :

want to know Intravol? click here

4 Female Training Myths Debunked (by David Frankovic)

2010-04-05T19:39:00.000-07:00

"I just want to lose fat around my stomach and nowhere else." "I just want to tone my inner thighs." "Lifting weights is just going to turn me into a man!" I have heard these statements from women about 3,000 times. Those 3 desires have one thing in common; they are pretty much impossible.

Lifting Weights Will Not Cause A Loss In Femininity.

Common Myths
Myth 1 : Spot Reduction

Let's start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.

The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.

People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.

A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that "burn" you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.

I often see a female lying on the ground at the gym performing sets of 100 crunches. She probably assumes that burning sensation is actually helping her "toning her stomach". If you are performing a set of 100 repetitions on any exercise, don't you think it is time to move on to something a little harder?

There Is No Exercise Out There That Is Going To
Burn Fat Off Of Your Body In A Specific Area.

Myth 2 : Losing Your Femininity

The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.

I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn't it?

The Theory That Lifting Weights Will Cause A
Woman To Appear Bulky And Manly Is Completely False

Myth 3: Avoiding Chest Exercises

Another fairly popular fallacy is the theory that a woman should not perform any chest exercises, as this would "shrink her breasts". A woman's breasts are an area of fat deposit just like anywhere else on her body. The breasts will shrink as body fat levels of the entire body are reduced.

Resistance exercises for the chest would not cause a reduction in size. In fact, it might help your breasts appear larger as you can stimulate growth of your pectoral muscles. The larger pectoral muscles would help push out the fat found on your breasts and assist them in looking bigger.

Exercise	Sets	Repetitions
Clean & Press	2	8
Squats	2	12
Pullovers	2	8
Bench Presses	2	6
Good Mornings	2	8
Barbell Curls	2	8

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Delicious Protein Shake Recipes That Are Easy To Make

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casein vs whey_protein.

Lose Weight Without Being Hungry

Muscular Development - June 2009 (US)

What is Waxy Maize?

4 Female Training Myths Debunked (by David Frankovic)

By John Little
Introduction by Mike Mentzer