To supplement or not to supplement ?that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn’t?
Lets have a look at the basics.
There are various reasons why athletes may be interested in supplementation.
Concern about getting adequate nutrients from our food supply.
Suspicion of pharmaceuticals.
Belief that diet alone will not achieve optimal nutrition
Supplements include the following:
Vitamins
Minerals
Amino Acids
Herbs
The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement. Read more…
The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Biceps brachii ?The Two muscles at the front upper arm that run from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps). Read more…
What is creatine?
Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.
What does creatine normally do in the body?
In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.
Why do athletes take creatine?
Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.
Why have I been hearing so much about creatine and neuromuscular disorders?
Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig’s disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal’s work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology. Read more…
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