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Saturday Sharing: Thoughts on Steroids

September 28, 2013 By Michael Mahony, ISSA CPT 1 Comment

Saturday Sharing

Steroids are a topic that most people prefer to avoid. They are a topic that cause people outside the bodybuilding community to jump to some serious conclusions. We hear about “roid rage” and how a guy on steroids will have shrunken balls. People hear “steroids” and they generally react in a negative way.

What Are Steroids?

steroid-defined

Steroids are used to aid with recovery and protein synthesis. These factors help to grow muscle faster. Yes, there are many other types of steroids used for medical reasons, but they are not the focus on this article, anabolic steroids are. These hormones that are generally injected deep into the muscle help with many different aspects of training. They provide extra strength during the workout, enabling you to lift more weight. They help with recovery, enabling you to train harder and more often. They assist with protein synthesis, helping your body use more of the food you eat to grow the muscles.

My Thoughts on Steroids

steroidsI believe that steroids are a personal decision. Yes, I know people have the opinion that they are dangerous, and in uneducated hands steroids are very dangerous. I believe that if you make the personal decision to use steroids then you should do your research. Make sure you understand what you are doing and how to use the steroids properly. Use the proper dosage. Follow the sterility guidelines when giving yourself an injection. All of these precautions will help you get the maximum benefit out of steroids.

As a personal decision, steroid use is not something that should be looked down upon. One does not inject themselves with steroids and then immediately grow large muscles and get ripped. It still takes much consistent hard work to get to the body you want. Steroids just help you get there a little faster.

Roid rage? It has been closely studied and the conclusion is that roid rage is not as real as you might think. Every single TV show or movie makes it look like everyone who takes steroids gets roid rage. The facts are different. Only a very small percentage of those who take steroids actually have their mood altered. Again, even this problem can be alleviated by hitting the gym on a regular basis.

The facts are simple. People want to look bigger. As a bodybuilding competitor they don't want to wait for the length of time it takes when going “natural” so they supplement with other things. Steroid use is on the rise because of the benefits derived from them. Baseball players, football players, basketball players and hockey players all benefit from the use of steroids. The “problem” is that these sports have banned their use. Imagine is that were not the case. Like with anything else where you say “no, you can't do this” the playing field would be leveled if you allowed steroids in these sports. Eventually nobody would use them because there would be no point. Each person would realize that they were no longer getting an edge.

I say don't look down on people who use steroids. It is a tad bit hypocritical to go out and drink, but then look down on people who use anabolic steroids. Drinking is dangerous and has serious health side effects. Smoking causes cancer in many people. However, as a society we have no problem with people who do these things. Steroid use should fall in that same category. Personal decisions are just that–personal. Nobody should make someone feel bad for making the choices they feel are best for them. Nobody tells you that you should not drink, so nobody should tell you that you shouldn't use steroids.

Advocating the Use of Steroids?

Please understand that I am not saying run right out and use steroids. I am saying that if they are a consideration, sit down and do all your research first. Find out the side effects. Understand how they work. Make sure you are going to be able to afford the amount of food you are going to need to grow. Learn how to properly inject yourself in a sterile manner. If, after doing your research, you decide that steroids are for you, by all means make that personal decision. Just don't make the decision lightly. Ask yourself why you want to use steroids. Is it just to “get big”? If so, that's not really a good reason. Be careful. Make your decision with great care and consideration. There are other ways to boost your testosterone and grow your muscles. They take longer, but have far less side effects.

Conclusion

Society needs to stop being hypocritical. You want to get on people who take steroids then stop drinking, smoking and having unprotected sex because all of those things are even more dangerous than anabolic steroids. Here in the United States we preach freedom. Well give your friends the freedom to make their own choices!

 

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Filed Under: Featured, Supplements

Anatomy of a Lunge

September 27, 2013 By Narina Leave a Comment

Almost every day you will see lunges being performed in the gym.  And, almost every day you will see lunges performed incorrectly resulting in knee pain and possibly knee injury.  I thought this was a great time to do a review of this very versatile exercise.  So here goes:

ANATOMY OF A LUNGE

The lunge is probably one of the most versatile exercises in our strength training tool box.  It gives you the biggest bang for your buck.  It is also the one exercise that is most often performed incorrectly.  Lunges can be an issue for knee health, especially when you lack the glute, hip and posterior chain strength to perform this movement correctly.

 

split squat

Some of the benefits of performing lunges are:

  • strengthening the glutes, quadriceps and hamstrings
  • improves posture
  • develops core strength and stability
  • improves balance and coordination

The lunge is one of our primal patterns.  This is a movement that is stored in our brains from early development.  Unfortunately even though we are born hard wired with this movement pattern, over time we lose the ability to perform it correctly.


How to Perform a Lunge Correctly:

 

Start with an upright posture.  Think of making yourself as tall as possible.  This will engage the core muscles.  Keeping tight, take an long step out landing on your heel.  Lower yourself under control until the back knee almost touches the floor.  Once again keeping tight and tall, drive back off the heel to the starting position.  A good lunge when performed correctly should look effortless and smooth.  You should not see jerking movements through the upper body as you return to the starting position.  A longer stride in the lunge will work the glutes, hamstrings and posterior chain more.  A short stride lunge will emphasize the quadriceps.  Personally, I prefer the long stride lunge as this is also safer for the knee.

Some Common Flaws Seen in a Lunge:

Forward Lean – t

his can be caused by tight hip flexors or quads.  Or it can be a simple as being lazy and not working to keep the upper body posture strong throughout.  If you are in a hurry to complete the exercise, you may not be focused on keeping tall and this allows the body to lean.  Take your time and reset your posture before each rep.


Knees Cave In –
If a person has weak glutes they are not able to stabilize adequately or decelerate the hip motion  This leads to the knees caving in That is where glute activation exercises (bridges, tube walking) come in.  You see there is a reason to be walking back and forth with those dang tubes around your feet!
Foot Caves In – This often seen along with the knees moving in.  Typically a muscle imbalance in the lower leg will cause this (tight calf muscles) and weak anterior tibilias muscles.  These are the reasons we do the calf stretching, ankle mobility work (specifically the toes up) before and after the workouts
Improper Landing – landing on your toes or pushing off from your toes is usually due to weak muscles around the hip.  If you lack the strength in the glutes and posterior chain to get you back to the starting position, then you will push off from your toes utilizing your quad muscles more.  Focus on pushing from the heel, not the toes.

Variations and Progressions of the Lunge:

 

The lunge is an exercise that can be started very basic and progressed to very complex and difficult.  Typical progressions of the lunge are:

  • static lunge (or split squat)
  • reverse lunge
  • forward lunge
  • walking lunge
  • rotating lunges

The progression for load of this exercise is:

  • bodyweight lunges
  • lunges holding dumbbells
  • lunges with barbell on your back
  • overhead lunges

I hope this gives you a better understanding of this most beneficial exercise.

 

Till next time,

Narina

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Filed Under: Featured, Training

Why You Never Skip Leg Day

September 26, 2013 By Michael Mahony, ISSA CPT 1 Comment

never-skip-leg-day

Leg day…the most feared and loved day of the entire workout week. This is the day that so many people skip but that none should skip. Leg day is essential to your entire body for so many reasons. Here are 5 reasons why you should never skip leg day.

1. It is a pain in the back

When your training is primarily focused on the upper body it causes problems that work their way up. Weak legs generally mean weak glutes. Weak glutes result in a sore back because they put extra strain on the back. Train your legs properly and you fix these problems.

2. You will have greater fat loss

Leg exercises burn more calories. It is that simple. You can torch the fat off your frame faster if you consistently work the lower half of your body. When I have a client who has a problem with a large midsection I will over emphasize leg training on purpose. I will use leg training days to push the heart rate up higher. It just works.

3. Bigger legs means better athletic performance

Leg training will make you  bigger, faster and stronger. These are all factors in athletic performance. Being bigger, faster and stronger will make you more competitive in most any sport you participate in. This is also going to help you avoid injuries.

4. Release of Growth Hormone

Working the big leg muscles inspires the body to release more GH. This helps with the growth of all the muscles in your body. This gives you a more balanced physique and that is definitely something you should want.

5. Quality of life

Working the lower body helps increase overall flexibility in the body. This is a great side benefit and results in a higher quality of life. Who doesn't want a higher quality of life?

Get Larger Quads by not skipping leg workoutsIf you want to have a great looking body then you cannot be neglecting leg days. They are a very important piece of the puzzle. Don't sell your progress short. Get to training those legs today!

Your legs carry you everywhere so why would you want to neglect them? Do you care to share your leg training tips with my readers? Leave a comment below for that purpose.

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Scale Weight or Inches: What to Look At?

September 25, 2013 By Michael Mahony, ISSA CPT 1 Comment

scale-inches

Is the scale weight more important or the way my clothing fits?

I hear the question all the time. Clients wanting to know which is more important, scale weight or the inches around their midsection. The answer is simple, but apparently not that obvious to most people.

I am a strong believer in the need to train with weights no matter what your fitness goals. Most people want to “lose weight” or “cut fat” and weight training assists with both goals. By adding muscle to your frame you are adding metabolic tissue that will help burn fat and take the weight off. The issue is that muscles weigh more than fat. Thus, as you are dropping fat and adding muscle you are likely to see an increase on the scale. This scares some people because they see the scale weight going up.

The true test of your success is how your clothing fits. What does the tape measure say? If you are losing inches then you are heading in the right direction. The tighter you get the less fat you are carrying around. It is natural to worry because the scale weight is increasing, but ignore that issue.

As an example, I point to myself. In September 2011 I weighed 240 lbs. and was 30% body fat. That means I had 168 lbs. of lean body mass on me. In September 2013 I weighed 255 lbs. and was 15% body fat. That means I had 217 lbs. of lean body mass. That is a 49 lb. increase in lean body mass. The scale went up 15 lbs. yet I am in much better shape. My clothing fits better. I feel better.

Pay attention to the inches and not the scale weight and you will be feeling great.

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How an Old Guy Uses Rest for Bigger Gains

September 24, 2013 By Michael Mahony, ISSA CPT 1 Comment

rest-gains

A lot of people carry around the erroneous belief that in order to grow you must never take any time off from training. This couldn't be further from the truth. It is important to rest for bigger gains.

Weekly Rest Days

Each week you have a training schedule (or should have a training schedule). One of the scheduled days should be for resting. That means no cardio and no weight training. Hiking or biking would be OK, but no weights and no extreme cardio on your off days. This is very important for your body to grow.

A Week Off Every 12 Weeks

Most training cycles last 12 weeks in length. Once you complete a 12 week training cycle it is important to take an entire week off from training. It is OK to do some light cardio, but absolutely no weight training during this week off. Many people are afraid to take time off like this because they think they will lose their gains. This is patently false. I have personally found that my strength actually increases after a week off. The body needs to recover and after a period of continuous weight training your recovery slows way down. The week off gives your body that much needed recovery time that will enable you to make bigger gains.

Listen to Your Body

While 1 day off a week and 1 week off every 12 weeks is the basic formula, it is more important to actually listen to your body. Sometimes your weekly recovery just isn't happening. Perhaps you need some extra days off during the week? I've personally experienced this issue when doing High Intensity Training. I was lifting full body 3 days a week. The second to last exercise of each session was deadlifts. After 3 weeks of this I began to dread the deadlifts. After speaking to my mentor, I was told to cut back to 2 days a week instead of 3 days a week. I was shocked, but listened to the advice. All of my lifts increased with the added rest.

Additionally, some people require a week off after every 6 or 8 weeks of training. 12 weeks is merely a guideline, not a rule. If your body says it needs a week off, take that week off.

Resting Brings Bigger Gains

We don't really grow in the gym, we grow outside the gym. Getting enough sleep, taking enough rest days during the week and taking an entire week off every so often are the keys to getting the rest you need to bring bigger gains. It may not make sense, but it is a proven principle. How often do you take a week off?

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