Dexter Jackson has replaced Jay Cutler at the top of the bodybuilding world by toppling the 2 time champ at the weekends' Mr Olympia contest.
The perennial bridesmaid brought his best package to the show, leaving the former champ to contemplate what went wrong. Jay was noticably off, particularly from the front, with his symmetry issues still very visible and Dexter was able to capitalise by coming in very good shape.
The surprise was Dennis Wolf and his much anticipated showdown with Jay for first place. There was a lot of hype surrounding him in the weeks leading up to the contest but his condition was not much different to last years show, leaving him in the same spot at fourth behind a very impressive Phil Heath, who was probably unlucky not to place second.
Toney Freeman rounded out the top 5, coming in very good condition and could also probably consider himself unlucky not to place higher.
The standings are as follows:
1. Dexter Jackson
2. Jay Cutler
3. Phil Heath
4. Dennis Wolf
5. Toney Freeman
6. Melvin Anthony
7. Silvio Samuel
8. Dennis James
9. Moe Elmoussawi
10. Gustavo Badell
Sunday, September 28, 2008
Thursday, September 25, 2008
Nitric Oxide boosters
As Arnold Schwarzenegger once said in the film Pumping Iron, "getting a pump is better than"...well you know. Having your muscles pumped full of blood is a great feeling and can also have positive results in terms of building muscle.
When you achieve a pump muscle volume is increased and there is a rise in the amount of nutrients being delivered to the working muscles, along with the removal of metabolic waste products which build up after intense muscle contractions.
It is hypothesized that the increased muscle volume can help stretch the fascia surrounding the muscle, particularly if proper stretching is employed. This could possibly allow for more room to grow.
Increasing the pump is one way of improving workout quality and boosting recovery and in the last couple of years many products have been produced to help boost the pump. These products are called Nitric Oxide boosters and they are proving to be extremely popular.
The basis of these products is utilising the amino acid Arginine to allow endothelial cells to produce nitric oxide gas. This gas causes vascular smooth muscle to relax and dilate, allowing for greater blood volume to pass and therefore enhance muscular pumps. The result is more prominent vascularity and a more satisfying workout, as well as an improvement in recovery.
The hype of these products may prove to be true.
When you achieve a pump muscle volume is increased and there is a rise in the amount of nutrients being delivered to the working muscles, along with the removal of metabolic waste products which build up after intense muscle contractions.
It is hypothesized that the increased muscle volume can help stretch the fascia surrounding the muscle, particularly if proper stretching is employed. This could possibly allow for more room to grow.
Increasing the pump is one way of improving workout quality and boosting recovery and in the last couple of years many products have been produced to help boost the pump. These products are called Nitric Oxide boosters and they are proving to be extremely popular.
The basis of these products is utilising the amino acid Arginine to allow endothelial cells to produce nitric oxide gas. This gas causes vascular smooth muscle to relax and dilate, allowing for greater blood volume to pass and therefore enhance muscular pumps. The result is more prominent vascularity and a more satisfying workout, as well as an improvement in recovery.
The hype of these products may prove to be true.
Monday, September 22, 2008
Glutamine- an essential supplement
Glutamine is an amino acid found in the body. It is considered a non essential amino acid, as it can be produced in the liver but can also be depleted in times of stress, meaning it will be required in the diet to ensure adequate concentrations.
Glutamine makes up about 60% of the body's total amino acid pool and is essential for helping maintain a positive nitrogen balance, as well as providing fuel for enterocytes in the small intestine. Under periods of stress, such as intense exercise, the body's Glutamine stores can become depleted, leading to impaired recovery and gastrointestinal discomfort.
Supplementing with Glutamine can help prevent muscle loss, improve recovery and boost the immune system.
When supplementing, it is best taken on an empty stomach away from protein containing foods, so ideally 3-5g first thing in the morning and 3-5g before bed with a glass of water.
Glutamine makes up about 60% of the body's total amino acid pool and is essential for helping maintain a positive nitrogen balance, as well as providing fuel for enterocytes in the small intestine. Under periods of stress, such as intense exercise, the body's Glutamine stores can become depleted, leading to impaired recovery and gastrointestinal discomfort.
Supplementing with Glutamine can help prevent muscle loss, improve recovery and boost the immune system.
When supplementing, it is best taken on an empty stomach away from protein containing foods, so ideally 3-5g first thing in the morning and 3-5g before bed with a glass of water.
Wednesday, September 17, 2008
Importance of nutrient timing
Nutrient timing for maximum muscle growth
As I have discussed earlier, timing creatine can result in noticeable strength and size gains. Utilising proper supplementation at times when the body is in need of nutrients can amplify the training response greatly.
Also, there are ways of doing this whilst keeping the costs to a minimum. By using the basic supplements, protein powder, creatine, BCAA’s and glutamine at specific times, the effects of these can be maximised. The results can be just as good as more expensive products.
There are four periods of the day where supplementing most beneficial, upon waking, pre training, post training and before bed. Taking your supplements at any or all of these times will give better results than taking them at any other time throughout the day, when your body is less sensitive to supplementation.
An example of this would be-
Upon rising- 1 scoop protein powder
Pre- workout- 5g glutamine, 5-10g BCAA
Post –workout- 1 scoop protein powder, 3 g creatine
Before bed- 5g glutamine
In addition to a good diet, this plan would work extremely well and boost muscle growth and recovery.
As I have discussed earlier, timing creatine can result in noticeable strength and size gains. Utilising proper supplementation at times when the body is in need of nutrients can amplify the training response greatly.
Also, there are ways of doing this whilst keeping the costs to a minimum. By using the basic supplements, protein powder, creatine, BCAA’s and glutamine at specific times, the effects of these can be maximised. The results can be just as good as more expensive products.
There are four periods of the day where supplementing most beneficial, upon waking, pre training, post training and before bed. Taking your supplements at any or all of these times will give better results than taking them at any other time throughout the day, when your body is less sensitive to supplementation.
An example of this would be-
Upon rising- 1 scoop protein powder
Pre- workout- 5g glutamine, 5-10g BCAA
Post –workout- 1 scoop protein powder, 3 g creatine
Before bed- 5g glutamine
In addition to a good diet, this plan would work extremely well and boost muscle growth and recovery.
Maximising effectiveness of Creatine
There are a number of factors which can be used to help increase the effectiveness of creatine. On its own with proper dosing, creatine can be very effective at increasing muscular size and enhancing performance but certain other factors can help make sure those using creatine can get the most out of their training. These include:
If you are training for muscular strength
As the phosphocreatine energy cycle is responsible for fuelling shorter bouts of exercise, training at a higher intensity for shorter periods of time can allow your muscles to become more sensitive to creatine supplementation. This training method is preferable and makes supplementing creatine more efficient.
Therefore individuals who train for muscle endurance may not receive the same benefits from creatine as they are not utilising the phosphocreatine energy cycle. With this training the aerobic cycle is in use, which utilises oxygen and fat stores.
Use creatine transporters
There are numerous supplements which can assist with creatine transportation and help boost muscular size and strength. Utilising supplements/nutrients such as high glycaemic
carbohydrates, to spike insulin levels (storage hormone), electrolyte minerals, to maintain proper hydration and facilitate creatine transport and act as co-factors (creatine transport into cells are dependant on sodium transporters and adequate magnesium levels are important for proper creatine use). Other beneficial supplements are D-Ribose, a carbohydrate involved in ATP production, Alpha lipoic acid, which can help the body become more sensitive to insulin, allowing better uptake of nutrients, taurine, a cell volumiser which can work alongside creatine in hydrating muscle cells and creating a fuller look plus it can also help improve oxygen utilisation, and B vitamins, which are involved in the energy pathways which utilise creatine.
Stay hydrated
Adequate hydration is important as one of creatines roles is to draw water into muscle cells. The result of not drinking enough fluid can be dehydration and this can reduce performance dramatically. Keeping fluid levels up will ensure muscles look full and hard and athletic performance enhanced.
If you are training for muscular strength
As the phosphocreatine energy cycle is responsible for fuelling shorter bouts of exercise, training at a higher intensity for shorter periods of time can allow your muscles to become more sensitive to creatine supplementation. This training method is preferable and makes supplementing creatine more efficient.
Therefore individuals who train for muscle endurance may not receive the same benefits from creatine as they are not utilising the phosphocreatine energy cycle. With this training the aerobic cycle is in use, which utilises oxygen and fat stores.
Use creatine transporters
There are numerous supplements which can assist with creatine transportation and help boost muscular size and strength. Utilising supplements/nutrients such as high glycaemic
carbohydrates, to spike insulin levels (storage hormone), electrolyte minerals, to maintain proper hydration and facilitate creatine transport and act as co-factors (creatine transport into cells are dependant on sodium transporters and adequate magnesium levels are important for proper creatine use). Other beneficial supplements are D-Ribose, a carbohydrate involved in ATP production, Alpha lipoic acid, which can help the body become more sensitive to insulin, allowing better uptake of nutrients, taurine, a cell volumiser which can work alongside creatine in hydrating muscle cells and creating a fuller look plus it can also help improve oxygen utilisation, and B vitamins, which are involved in the energy pathways which utilise creatine.
Stay hydrated
Adequate hydration is important as one of creatines roles is to draw water into muscle cells. The result of not drinking enough fluid can be dehydration and this can reduce performance dramatically. Keeping fluid levels up will ensure muscles look full and hard and athletic performance enhanced.
Tuesday, September 16, 2008
The lowdown on Creatine
One of the most popular bodybuilding supplements for building muscle size and strength is creatine. Creatine has been proven in over 320 studies to be both safe and effective in healthy individuals for boosting performance and increasing muscle size.
The role creatine has in the body is wide ranging and more is discovered of its benefits regularly. Creatine has been shown amongst other things to achieve the following:
Enhance muscle size and strength;
Increasing ATP production;
Volumises tissue;
Enhances recovery; and
Increases muscle endurance.
Creatine is one of the most versatile supplements.
One of the most common questions asked when looking at purchasing creatine is how it should be used for maximum benefit. There are many different ways creatine can be taken but here we will outline the way which has worked best for ourselves and many other athletes we have helped.
Take your bodyweight in pounds (multiply your weight in kg’s b y 2.2).
Take 10% of that figure and that will be the amount of creatine you would start with.
EG: 180lbs (approximately 81 kg) = 18 grams of creatine per day.
Divide the amount into 4 doses and take at separate times throughout the day. For example, 1 serve in the morning before breakfast, 1 serve an hour before training, 1 serve post training and 1 serve before dinner.
Take this loading dose for 5 days before reducing it to only 2-5grams immediately post workout (i.e. one serve a day).
Creatine stores will be full after the loading phase and therefore it will only need to be topped up after each workout. Continue to use for 6-8 weeks (once a day post workout) before a 2 to 3 week break. Note, the loading phase is only required when first starting to supplement creatine.
The role creatine has in the body is wide ranging and more is discovered of its benefits regularly. Creatine has been shown amongst other things to achieve the following:
Enhance muscle size and strength;
Increasing ATP production;
Volumises tissue;
Enhances recovery; and
Increases muscle endurance.
Creatine is one of the most versatile supplements.
One of the most common questions asked when looking at purchasing creatine is how it should be used for maximum benefit. There are many different ways creatine can be taken but here we will outline the way which has worked best for ourselves and many other athletes we have helped.
Take your bodyweight in pounds (multiply your weight in kg’s b y 2.2).
Take 10% of that figure and that will be the amount of creatine you would start with.
EG: 180lbs (approximately 81 kg) = 18 grams of creatine per day.
Divide the amount into 4 doses and take at separate times throughout the day. For example, 1 serve in the morning before breakfast, 1 serve an hour before training, 1 serve post training and 1 serve before dinner.
Take this loading dose for 5 days before reducing it to only 2-5grams immediately post workout (i.e. one serve a day).
Creatine stores will be full after the loading phase and therefore it will only need to be topped up after each workout. Continue to use for 6-8 weeks (once a day post workout) before a 2 to 3 week break. Note, the loading phase is only required when first starting to supplement creatine.
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