Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.

Discipline-Volonté-Persévérance

Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.

Discipline-Will-Perseverance.

E. do REGO

Thursday, February 25, 2010

Interval training can cut exercise hours sharply


LONDON – People who complain they have no time to exercise may soon need another excuse.
Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.
But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise — and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.
"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."
Studies on intense training have been published in sports medicine journals and have largely been based on young, healthy people. Experts say more studies are needed on how older and less fit populations handle this type of exercise before it can be recommended more widely.
Intense interval training means working very hard for a few minutes, with rest periods between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.
Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.
"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.
In Britain and the U.S., officials recommend that people get about 2 1/2 hours each week of moderate exercise. Those guidelines target a mostly sedentary population and are intended to help with weight control and heart health, not boosting fitness levels, increasing strength or endurance.
Some experts have cautioned that ordinary people shouldn't substitute their regular exercise routine for intense training.
"There isn't enough evidence to say people should do one or the other," said Gary O'Donovan, a sports and exercise expert at the University of Exeter. "Any bout of exercise has the potential to improve your blood pressure or lower your cholesterol, and it doesn't necessarily have to be intense."
Still, O'Donovan said there was a dose-response relationship between intensity and exercise and more intense exercise would probably produce better benefits.
Helgerud says the time people spend in the gym could be slashed dramatically if they did interval training instead. He said officials have been too afraid of recommending intense training for fear it would be too much for some people.
"I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.
Still, experts advise people to consult a doctor before starting any fitness program.
For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. "It's a shortcut to explosive fitness," he said, adding the training resulted in snappier and heavier punches.
Using interval training, Nicholls got into top shape last year in about six weeks with weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.
Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.
"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."
Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.
"You've exercised at such a high intensity that you're going to create a massive disturbance in your muscles," Bailey said.
That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.
"This is definitely the way forward to save time on your exercise," Nicholls said. "The results are worth it."

Wikio

Tuesday, February 23, 2010

Vitamine D: dépistage des carences et doses plus élevées, demandent 40 experts

22 février 2010 – Les médecins devraient dépister davantage les carences en vitamine D auprès des malades chroniques, et les gouvernements devraient recommander des doses plus élevées afin de prévenir certaines maladies.
C’est l’appel lancé par 40 scientifiques de partout dans le monde, à l’initiative du médecin français David Servan-Schreiber1aux médecins et aux autorités de santé publique – tant européennes que nord-américaines.
« Le statut vitaminique pour la vitamine D pour la majorité des personnes en Amérique du Nord et en Europe doit être grandement amélioré pour obtenir une réduction substantielle de l’incidence de la mortalité par cancer, soutiennent-ils collectivement.
Citant des études épidémiologiques récentes, ils estiment qu’une concentration sanguine en vitamine D oscillant entre 75 nmol/l et 150 nmol/l est « associée à un risque réduit de certains cancers, dont le cancer du sein, du côlon, des ovaires et des lymphomes non hodgkiniens ».
La vitamine D serait aussi liée à un risque moindre de maladies cardiaques et d’accidents vasculaires cérébraux (AVC), de sclérose en plaques et d’ostéoporose.
C’est pourquoi les 40 scientifiques demandent que les autorités de santé publique fixent rapidement à 1 000 UI – voire à 2 000 UI - la dose quotidienne qui devrait être prescrite pour la population en général.

Carences généralisées en vitamine D

Or, disent-ils, 75 % des Européens manquent de vitamine D, particulièrement à la fin de l’hiver.
Au Canada, cette déficience serait observée pour l’ensemble de la population de la fin de l’automne à la fin de l’hiver.
Selon Statistique Canada2, la concentration moyenne en vitamine D est de 67 nmol/l dans la population âgée de 6 ans à 79 ans, sur la foi de mesures prises auprès de 2 600 personnes. Mais cette donnée camoufle de nombreuses variations liées aux saisons ainsi qu’aux différents groupes d’âge.
Des chercheurs ayant pris des échantillons sanguins étalés sur 1 an, à Calgary (Alberta), ont conclu que plus du tiers des 188 participants affichaient une concentration de moins de 40 nmol/l pendant l’hiver3.

Dépistage déficient

Dans son guide intitulé L’examen médical périodique de l’adulte4, le Collège des médecins du Québec recommande à ses membres de vérifier la concentration sanguine des patients en vitamine D - ainsi qu’en calcium -, essentiellement pour prévenir l’ostéoporose chez les femmes ménopausées. Fixée par la Société canadienne d’ostéoporose, la dose de vitamine D recommandée est de 400 UI à 800 UI.
Mais qu’en est-il sur le terrain?
« Sauf pour certains patients, dont les femmes en ménopause, on ne vérifie pas la concentration de vitamine D », indique la Dre Christiane Laberge.
Celle-ci va même plus loin : « Même si les médecins dépistaient les carences en vitamine D, les normes québécoises sont trop basses pour qu’on puisse penser prévenir quelconque maladie », ajoute l’omnipraticienne.
Selon elle, on vise une concentration sanguine de 50 à 80 nmol/l au Québec. C’est pourquoi elle juge que l’appel des 40 scientifiques tombe à point.
« Surtout que les apports alimentaires en vitamine D sont faibles : il y en a bien dans le lait, mais la consommation de lait est de plus en plus délaissée, notamment par les enfants », précise la Dre Laberge.
Dans son cabinet, elle n’hésite d’ailleurs pas à recommander à ses patients de prendre 1 000 UI de vitamine D par jour. « Et pas besoin d’une prescription : c’est moins cher de les acheter en vente libre que de les obtenir par prescription », conclut-elle.

De nouvelles recommandations?

Des experts se penchent actuellement, à la demande de Santé Canada et de plusieurs institutions fédérales américaines, sur l’apport quotidien recommandé (AQR) en vitamine D. S’il y a lieu, ils pourraient recommander une hausse des AQR. Un rapport devrait être déposé d’ici la fin de l’année 2010.
De son côté, la Société canadienne du cancer (SCC) n’a pas attendu Santé Canada : en juin 2007, elle émettait un avis dans lequel elle recommande une prise quotidienne de 1 000 UI par jour durant l’automne et l’hiver, pour prévenir certains cancers.
Mais bon nombre d’experts estiment que même la position de la SCC est trop conservatrice par rapport aux données scientifiques probantes. Ils recommandent plutôt un dosage quotidien de 2 000 UI à 4 000 UI de vitamine D3.

Martin LaSalle – PasseportSanté.net

1. Servan-Schreiber D, et al, La vitamine D est indispensable à la santé, Appel des médecins et des spécialistes de la vitamine D, 22 février 2010. Pour en savoir plus : www.guerir.org [consulté le 22 février 2010].
2. Enquête canadienne sur les mesures de la santé : concentrations plasmatiques de vitamine D dans la population, Statistique Canada, 2 juillet 2009 : www.statcan.gc.ca
3.
Rucker D, et al, Vitamin D insufficiency in a population of healthy western Canadians, CMAJ, 11 juin 2002, vol. 166, no 12, 1517-24.
4. L’examen médical périodique de l’adulte, Énoncés de position, guide d’exercice et lignes directrices, Agence de la santé et de services sociaux de Montréal (ASSSM) et Collège des médecins du Québec (CMQ), 2009



Wikio

Monday, February 22, 2010

Inside the Muscles: Best Chest and Triceps Exercises



Editors Note:
 If you haven't yet read Inside the Muscles: Best Shoulders and Trap Exercises you may want to give it a quick look as it'll clear up any questions you may have regarding electromyography (EMG) and the experiments.

First, I apologize if I left out one of your favorite exercises. Don't take it personally. I performed these experiments in my garage, and while I have one of the baddest garage gyms in Arizona, I don't have a lot of machines. So you pec-deck folks can drop me some hate mail.
I'm also sorry I couldn't test more individuals. These experiments are very labor-intensive; in order to measure every exercise on every muscle part using a variety of subjects would be a project of colossal proportions. (And one I'd need a few thousand dollars and a keg of Guinness to perform.) Just remember this: people are different, but  not that different. What's true for me is probably true for you.
Finally, I'm not going to make any judgments regarding the safety of any exercise. I realize that certain exercises pose greater risks to the joints than others, but every guy has the right to train however the hell he chooses. As lifters, we can choose to assume a lot of risk or little risk since we're the owners of our bodies.
Oh, one more thing: good form, a natural tempo, and a full range of motion were always used in these experiments.
Now that the pre-flight safety announcement list of warnings is over, let's get to it. Are you ready to build some huge pecs and horseshoe triceps?


What You've Been Waiting For! The Exercises.

Since this is a bodybuilding experiment, I never used a weight that was too heavy to perform at least five repetitions. The mean number is on top and the peak number is on bottom. (If you don't know what I'm talking about, please read "What Are Mean and Peak Activation?")
ExerciseUpper PecMid PecLower PecTri Long Head
135 lb Bench Press53.8
111.0
69.5
157.0
42.0
82.7
14.3
51.2
225 lb Bench Press125.0
230.0
181.0
408.0
116.0
347.0
47.8
109.0
275 lb Bench Press109.0
198.0
177.0
288.0
130.0
345.0
73.5
153.0
135 lb Incline Press87.1
157.0
68.3
197.0
25.3
60.2
18.9
42.7
225 lb Incline Press135.0
222.0
133.0
374.0
69.4
249.0
48.7
84.0
245 lb Incline Press130.0
261.0
156.0
422.0
89.4
337.0
55.8
109.0
100 lb DB Bench Press122.0
192.0
204.0
451.0
88.1
252.0
43.7
128.0
90 lb DB Incline Press128.0
310.0
124.0
286.0
59.0
172.0
35.5
98.9
BW Dip73.7
164.0
105.0
234.0
124.0
266.0
73.9
150.0
115 lb Dip140.0
232.0
192.0
332.0
214.0
418.0
124.0
217.0
225 lb Close Grip Press106.0
211.0
137.0
229.0
77.5
217.0
52.6
107.0
225 lb Wide Grip Guillotine Press114.0
302.0
176.0
511.0
169.0
502.0
61.9
142.0
225 lb Floor Press106.0
197.0
148.0
248.0
121.0
255.0
52.2
112.0
275 lb Floor Press132.0
265.0
197.0
356.0
154.0
347.0
64.8
170.0
50 lb Fly116.0
226.0
165.0
354.0
150.0
387.0
13.2
26.1
60 lb Fly133.0
231.0
195.0
493.0
160.0
450.0
14.9
31.3
50 lb Incline Fly125.0
249.0
135.0
344.0
77.3
257.0
12.6
20.0
100 lb High Pulley Crossover107.0
201.0
168.0
311.0
153.0
397.0
9.6
19.1
100 lb Mid Pulley Crossover154.0
252.0
154.0
271.0
124.0
251.0
11.5
23.1
100 lb Low Pulley Crossover135.0
233.0
78.6
249.0
36.9
74.8
20.2
77.2
BW Push Up109.0
204.0
124.0
252.0
101.0
194.0
24.0
38.7
BW CG Push Up103.0
188.0
118.0
188.0
70.7
119.0
22.9
43.2
BW Elevated Push Up96.6
156.0
102.0
232.0
52.7
167.0
24.0
46.6
BW Blast Strap Push Up113.0
206.0
166.0
363.0
177.0
352.0
35.3
107.0
Purple Band Push Up115.0
168.0
125.0
294.0
113.0
217.0
51.8
78.7
Green Band Push Up151.0
239.0
162.0
268.0
121.0
238.0
59.3
125.0
100 lb DB Pullover55.7
119.0
88.6
186.0
53.8
164.0
66.9
153.0
JC Band Press143.0
272.0
45.7
91.0
53.0
127.0
21.0
52.6
95 lb Skull Crusher45.6
89.5
21.5
48.6
70.7
118.0
116.0
172.0
120 lb Rope Extension6.9
14.9
5.4
21.9
36.1
82.5
135.0
276.0
140 lb Cable Extension9.3
21.3
9.3
18.7
78.2
172.0
132.0
255.0
Purple Band Extension11.4
27.4
10.7
19.5
69.4
174.0
120.0
221.0
140 lb Cable Overhead Extension19.4
41.0
19.2
130.0
40.6
126.0
109.0
206.0



The Winners

Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Upper Pec
Mean   Mid Pulley Crossover, Band Push Up, JC Band Press
Peak    DB Incline Press, Guillotine Press, JC Band Press
Mid Pec
Mean   DB Bench Press, Floor Press, Fly
Peak    Guillotine Press, DB Bench Press, Fly
Lower Pec
Mean   Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak    Guillotine Press, Fly, Weighted Dip
Medial Triceps
Mean   Rope Extension, Cable Extension, Weighted Dip
Peak    Rope Extension, Cable Extension, Band Extension


Confirmations

It's important to know that I used a powerlifting-style bench press: arched low back, good leg drive, arms at a 45-degree angle, slightly narrower grip, bar lowered to the lower chest. The form used for the guillotine press was straight from late Iron Guru Vince Gironda: feet on the bench, no arch, elbows flared out, wider grip, bar lowered to the neck. It's no surprise the guillotine press works much more pec than the bench press.
Looking at the entire pecs, we find much variety in movements. This jives with the old bodybuilder theory that the best workout should hit muscles from a lot of angles with different forms of resistance. We've always known the pecs respond to a good stretch, as shortened ranges of motion rarely build a nice chest.
I've long-suspected that pec isolation movements can rival compound movements in terms of pec activity. This study confirms that suspicion. Powerlifting gurus like Louie Simmons and Dave Tate have always discussed the importance of triceps specialization for a strong bench. This experiment lends support to their recommendations.


Surprises

Although I knew that the guillotine press worked much more pec than a bench press, I was surprised to find that a guillotine press with 225 pounds worked more pec than a bench press with 275 pounds! I found it very surprising that the floor press and band push up squeaked their way into the winner's circle, as they're the only movements in the entire winner's group that do not move the pecs into a stretch position.
Although I've always felt the JC band press worked a ton of pec (the bands typically place the most stress in the contracted position), I didn't expect it to work as much pec as it did. I can walk out really far with the JC bands and get a ton of tension in the movement, and the increased stabilization efforts may focus more tension on the pecs and less on the triceps. I was surprised that the barbell incline press and incline fly didn't make it into the winner's circle, especially for upper pec activity.
The pullover always gets the long head of my triceps very sore, so I was wondering if it would top the charts in muscle activity. But activation does not always equate to soreness, as stretch position exercises produce more soreness while contracted position exercises produce more of a pump.
I was actually very surprised at how much better triceps isolation exercises seem to work the triceps in comparison to compound movements. However, the body likes to grow proportionately; you rarely see a guy with huge arms and a puny torso, so don't neglect compound movements for triceps development.


What If?

During experiments like these, one is often left with much curiosity. What if I would have gone heavier on the guillotine press? I could have gone much heavier, as 225 is a relatively light weight for me on that exercise. The same goes for dumbbell bench press—I could have gone heavier.
How would the pec deck have faired? What if I would have placed the electrodes on the inner and outer pecs? Would the activity be the same, or can we isolate those areas as well? (Doubtful.)
What if I would have performed wide-grip weighted dips? What if I would have worn a weighted vest during blast strap push-ups? What if I would have measured the activation in the lateral head of the triceps? Would it have matched the activity in the long head of the triceps, or do they function much differently? What if Miley Cyrus was 18? Would she date a musclehead from Arizona?
Clearly more research is needed, as it's impossible to anticipate everything prior to an experiment, no matter how prepared and organized you seem.


The Best Damn Pec and Triceps Workout

Based on the results of this experiment, I bet the following would be one kick-ass workout that'd target the upper, mid, and lower pecs as well as the triceps. Enjoy!



The dumbbell bench press had more muscle activation than the traditional barbell bench press.
Inside the Muscles: Best Shoulders and Trap ExercisesThe Guillotine Press
Inside the Muscles: Best Shoulders and Trap ExercisesRecommended: Weighted dips. Not Recommended: Short-shorts.

Screw the skull-crusher. Do rope extensions to really hit the triceps.
About Bret Contreras
Inside the Muscles: Best Shoulders and Trap Exercises
Bret Contreras received his master's degree from Arizona State University and his Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association. Bret invites you to follow or join him on his blog. You can download his e-book here.

© 1998 — 2010 Testosterone, LLC. All Rights Reserved.

Wikio

Friday, February 19, 2010

Protect Your Heart at Every Age



Follow these easy health tips specific to every stage of aging

You're never too young—or too old—to start lowering your heart disease risk. Of course,exercisingeating healthy and reducingstress are key throughout life, but due to physiological changes that happen as we age, certain risk factors do become more of a threat.
In Your 20s
Stub Out a Social Smoking Habit
Smoking is enemy number one when it comes to heart disease, and even just a few cigarettes can do damage: New research from McGill University in Montreal found that smoking just one cigarette a day stiffens your arteries by a whopping 25 percent. Plus, smoking erases the hormonal advantage you have from estrogen, which can leave you vulnerable to a heart attack before menopause, explains Dr. Bonow.
Don't Ignore the Birth Control Factor
Remember that hormonal contraceptives slightly increase the risk of blood clots, so if you've ever had one, make sure to discuss it with your doctor before going on birth control. And if you're currently a smoker, don't take oral contraceptives, because the combo can be especially dangerous, says Sharonne N. Hayes, MD, director of the Women's Heart Clinic at Mayo Clinic in Rochester, Minnesota.
Watch Your Alcohol IntakeModerate amounts of alcohol can have a beneficial effect on your heart. (By "moderate," we mean one drink a day or about 5 ounces—but many restaurants serve far more than that.) Overdoing it can raise triglycerides, increase blood pressure and lead to weight gain, thanks to all those empty calories.
In Your 30s
Get a Grip on Stress
When you're juggling career and family, it's crucial to find stress management techniques that work. "Untamed stress has a direct negative impact on heart health," says Dr. Stevens. "The constant bombardment of adrenaline raises blood pressure and destabilizes plaque in your arteries, making it likely to cause a clot or heart attack."
Lose the Baby WeightNo, you don't have to fit into your skinny jeans by the time the baby's 6 months old, but do aim to get back to your pre-pregnancy weight within one to two years. "Carrying around extra pounds can lead to high cholesterol, high blood pressure and other heart disease risk factors," Dr. Bonow says. Also remember that it's easier to lose weight in your 30s than in your 40s, when your metabolism slows down.
Stay Social
It's important to stay connected to friends and family for the sake of your mood and heart. Research at the University of Pittsburgh School of Medicine found that high levels of loneliness increase a woman's risk of heart disease by 76 percent. On the flip side, having strong social support can help lower your blood pressure and improve other cardiovascular functions. Set aside time once or twice a week to call friends, or make a monthly dinner date.
In Your 40s
Make Sleep a PriorityThanks to peri-menopause, fluctuating hormone levels can interfere with a good night's sleep. But not getting at least seven hours of shut-eye regularly can lead to increased blood pressure, low-grade inflammation and higher levels of the stress hormone cortisol, all of which are harmful for your blood vessels and heart, explains Jennifer H. Mieres, MD, a cardiologist at New York University School of Medicine and coauthor of Heart Smart for Black Women and Latinas. Lack of sleep has also been linked to weight gain. So establish good habits: Turn in (and wake up) at the same time every day—even on weekends—and do your best to relax before going to bed, whether it's watching a favorite funny TV show or reading.
Reassess Your Risk Factors
You may discover that your cholesterol, blood pressure and blood sugar levels have changed in this decade, even if you aren't doing anything differently, says Dr. Hayes. In fact, 22 percent of 40-something women have high blood pressure and 50 percent have high cholesterol (a jump from 38 percent of women in their 30s), according to the National Heart, Lung, and Blood Institute. Also, be sure to get your thyroid checked around 45; hypothyroidism(an underactive thyroid gland), which becomes more common as women get older, can negatively affect your cholesterol levels as well as your heart.
Step Up Strength Training
You start to lose muscle mass more rapidly in your 40s, which causes your metabolism to slow down since muscle burns more calories than fat. Unfortunately, this makes it harder to stave off those extra pounds. To help maintain muscle and keep your metabolism going, aim for two 15-minute sessions weekly of lifting weights, using a resistance band or doing other toning exercises.
Carve out Personal Time"Between the demands of work and family, it becomes even more challenging to find time for yourself in your 40s," says Dr. Mieres. But it's crucial to do so—not only to help ease stress but also to guard against depression, which commonly crops up in this decade and can raise your risk of heart disease. "Find at least 10 minutes of ‘me' time every day to do something—even if it's just chatting on the phone with a friend—that helps you destress and regroup," says Dr. Mieres.
In Your 50s
Move More
Around menopause, you tend to gain extra weight around your belly, which can lead to insulin resistance, inflammation and heart strain. Cardiovascular fitness also starts to decline, particularly if you're not that physically active to begin with. "Unfortunately, at this point, women have to burn more calories to stay at the same weight," Dr. Stevens says. Start taking the stairs instead of the elevator whenever you can, walk faster around the mall, or jog to the mailbox to send letters instead of sticking your hand out the car window as you drive by. Small changes really do add up.
Have an ECGSilent heart abnormalities become more common in your 50s, and anelectrocardiogram (ECG) to check your heart's electrical activity can pick them up, says Dr. Goldberg. Also ask your doctor if you should have a stress test; this is especially important if you're just starting to exercise.
Add Fiber
Besides being good for your cholesterol and blood sugar, pumping up your fiber intake (think whole grains like oatmeal, brown rice and flaxseeds, as well as beans, fruits and veggies) can help prevent constipation, which becomes more of a problem as you get older and your digestive system starts to slow down.
In Your 60s
Get Even More Vigilant About Screenings
After you go through menopause and get older, your blood pressure and cholesterol tend to go up, and blood vessels get stiffer. "Have your blood sugar, blood pressure and cholesterol measured yearly," advises Dr. Goldberg.
Consider MedicationIf you have hypertension or high cholesterol, the way you've been managing it before may not be enough. "As you get older, you may need more aggressive therapy," Dr. Bonow says. "High blood pressure that was controlled with one medication may now require three to control it." Talk to your doctor about whether you need to add to or adjust your medications to control your risk factors.
Be Alert to Symptoms
Now is when the first noticeable symptoms of heart disease may appear, so it's important to know what's normal for your body and be on the lookout for worrisome signs like chest discomfort, shortness of breath or changes in exercise tolerance—meaning you suddenly feel winded going up a flight of stairs or feel unusually tired for no apparent reason, says Dr. Mieres. If these appear, see your doctor pronto!

Wikio

Tuesday, February 16, 2010

Inside the Muscles: Best Shoulders and Trap Exercises





Before we get started, I want to say I'm not going to make any judgments regarding the safety of any exercise in this article. I realize that certain exercises pose greater risks to the joints than others, but every guy has the right to train however the hell he chooses. As lifters, we can choose to assume a lot of risk or little risk since we're the owners of our bodies. So keep that in mind before you type me nasty letters.
Now, are you ready to learn the best exercises to build boulder shoulders and monster traps?
I'll clear up a few science-y things first and then hit you with the results! (If you skip down to view the exercises first, I don't blame you. But make sure to come back up here to read how it works!)


What The Heck Is EMG Anyway?

EMG measures the electrical activity of muscles during exercise. While EMG doesn't directly measure muscular tension, the two should be very similar (although slightly off-set), as the electrical activity that EMG measures is simply a measurement of the nervous system's signal to the muscles. Increased EMG activity is indicative of the nervous system's attempt to produce more muscular force. (That's a good thing, by the way.) I used a Myotrace 400 from Noraxon to measure the EMG of every exercise.


What's MVC?

MVC stands for Maximum Voluntary Contraction. It's a measurement of how hard a muscle can contract isometrically. When you record MVC, you simply position your body in an advantageous position and squeeze your muscle as hard as possible. You can also push against an immovable object.
Each muscle has its own position that will yield the highest electrical value. The first step in measuring EMG activity is recording MVC. Following this recording, every subsequent exercise performed will be compared to MVC as a percentage.


What Are Mean And Peak Activation?

For each exercise I tested, I received data that showed both the mean activation and the peak activation.
Researchers typically use mean MVC for their data. I used to think that mean activation was more important as it measured the average activation throughout the entire repetition. However, muscles are not always active throughout the entire range of motion of an exercise, especially during compound lifts.
For example, one muscle might be very active down low in the stretched position, while another muscle becomes more active up top in the contracted position of the same exercise.
For this reason I believe that peak MVC is a more important figure. Peak activation is a measurement of the highest point of activation during the repetition.
Still, I believe that mean activation might be more important for bodybuilding purposes in providing constant tension, occlusion, and "the pump," while peak activation might be more important for sport-specific purposes in providing maximum tension at a certain moment for peak force production.
Got it so far? Good.


How Is It Possible To Exceed 100% of MVC?

I would hope that a guy like myself with 18 years of lifting experience could exceed MVC (which is an isometric contraction) through dynamic barbell, dumbbell, band, or bodyweight exercises. If we couldn't exceed MVC through lifting, then we'd build a strong case for isometric bodyweight training (a la Charles Atlas) for bodybuilding purposes.
The reality is that strength training exercises will typically cause peak activation to far exceed MVC. If the exercise is really good, mean activation can exceed MVC as well. When this happens, it simply means that the average activation throughout the repetition is higher than the average activation recorded from a maximum isometric voluntary contraction.


People Are Different, But Not That Different.

Having measured the EMG of several individuals, I've realized that everyone is different, but not that different. The two most influential factors in muscle activation differences are anthropometry and form.
For example, taller individuals tend to exhibit more glute activity during squats than shorter individuals. This makes sense when you think about it, since they have farther to travel. As another example, a powerlifting-style bench press will yield much less pec activity than a bodybuilding-style bench press since the elbows are kept tucked.
Although the length of one's body segments and the manner in which one performs an exercise can impact muscle activation, it's surprising how similar most individuals' activations are when it comes to strength training.


More Research Is Needed.

The data used in this article was obtained from one individual (me) during a week-long series of experiments. I'd hook up the electrodes to the muscle parts I wanted to measure and then perform all the exercises in one session to allow for the greatest level of accuracy.
The only exception was for the glutes, quads, adductors, and hamstrings, which required three different tests: one for strength exercises, one for explosive exercises, and one special test for the different areas of the glutes. (Shut up. I'm the Glute Guy after all!)
By no means am I trying to suggest that this article should be the definitive Bible on muscular development. Each time I embark on a new series of EMG experiments I learn a tremendous amount of information. I will continue to experiment and share my findings as I acquire new bits of knowledge.
Althought it's clear more EMG research and experimentation is needed to confirm the results of my studies, this article is (I hope) very telling in terms of exercise efficiency.


Can An Exercise Target a Specific Portion of a Muscle?

My EMG research indicates that the bodybuilders were right: various exercises can stress different parts of muscles.
For years we've known the different heads of certain muscles such as the deltoids and pectoralis major function differently from one another. However, my research indicates that muscle fibers within a muscle can function differently from one another even if they don't have separate heads. For example, during my research I noted that the upper rectus abdominis and lower rectus abdominis function differently.
I suspect that this is true of all muscles, as muscles often have varying fiber angles and attachment points, numerous motor units, and sometimes varying nerve suppliers.
This might explain why lifters tend to see better results when they incorporate variety into their routines rather than sticking to just one exercise per muscle or movement pattern.


The Second Rep

Another significant finding that I encountered is that during a heavy set, the second rep nearly always produced higher EMG readings than the first rep. Perhaps the nervous system "figures out" how to better recruit the muscles following the first repetition. This might explain why Olympic lifters and powerlifters see better results when they perform multiple (albeit low) repetitions rather than just heavy singles, or just why the I, Bodybuilder program seems to be so effective.


What You've Been Waiting For! The Exercises.

Since this is a bodybuilding experiment, I never used a weight that was too heavy to perform at least five repetitions. The mean number is on top and the peak number is on bottom. (If you don't know what I'm talking about, make sure to read "What Are Mean And Peak Activation?" above.)
ExerciseUpper TrapAnterior DeltLateral DeltPosterior Delt
45 lb Standing Military Press60.1
117.0
65.5
145.0
8.9
23.7
4.0
8.3
135 lb Standing Military Press56.1
99.0
120.0
266.0
23.9
68.0
7.6
16.7
155 lb Standing Military Press47.4
82.3
131.0
315.0
25.4
86.6
7.8
18.8
175 lb Standing Military Press53.4
81.2
150.0
281.0
34.0
87.7
9.6
21.5
155 lb Standing Behind Neck Press66.5
94.0
146.0
318.0
45.7
88.7
13.9
23.6
70 lb DB Standing Military Press51.6
93.0
174.0
432.0
43.3
111.0
14.5
43.1
135 lb Seated Shoulder Press65.6
98.1
120.0
221.0
23.8
58.9
7.9
14.9
185 lb Seated Shoulder Press67.2
91.6
190.0
311.0
48.7
94.3
13.2
19.9
165 lb Seated Behind Neck Press72.1
110.0
274.0
471.0
69.5
106.0
17.6
27.8
80 lb Seated DB Shoulder Press60.5
106.0
162.0
328.0
43.5
87.3
13.8
21.4
50 lb DB Upright Row58.4
113.0
60.6
119.0
56.1
102.0
54.3
103.0
60 lb DB Upright Row38.2
59.9
57.8
146.0
61.6
96.3
71.1
138.0
75 lb Cable Upright Row60.7
109.0
37.4
92.6
46.5
87.6
54.0
147.0
135 lb BB Upright Row53.7
67.4
96.6
204.0
68.0
102.0
80.9
155.0
95 lb BB Upright Row64.3
91.9
69.9
125.0
54.7
100.0
65.6
139.0
30 lb Lateral Raise49.2
83.2
80.8
170.0
73.4
148.0
63.5
113.0
40 lb Lateral Raise41.7
77.3
113.0
191.0
83.1
141.0
73.3
134.0
50 lb Lateral Raise44.9
101.0
114.0
213.0
84.3
124.0
66.3
133.0
40 lb Cable Lateral Raise75.5
150.0
55.2
163.0
58.4
136.0
64.2
121.0
30 lb DB Front Raise66.4
104.0
105.0
202.0
49.4
76.1
39.5
84.5
55 lb BB Front Raise64.4
101.0
99.3
170.0
36.8
70.5
31.1
74.3
30 lb DB Bent Over Rear Delt Raise31.2
79.0
13.8
42.7
46.9
103.0
94.2
182.0
50 lb DB Bent Over Rear Delt Raise40.3
87.6
19.4
41.6
60.5
108.0
94.7
153.0
25 lb DB Prone Rear Delt Raise43.9
91.1
18.7
53.3
64.3
126.0
88.9
152.0
30 lb Cable Scarecrow50.9
98.8
29.1
68.7
62.8
130.0
93.8
167.0
BW Push Up11.6
29.9
88.3
175.0
12.9
24.5
5.7
12.1
225 lb Bench Press4.8
20.5
97.8
201.0
7.0
17.3
5.8
8.4
BW Dip3.3
9.8
21.1
39.2
3.1
4.7
9.8
20.6
225 lb Incline Press40.5
69.1
184.0
390.0
24.9
45.5
7.9
11.7
BW Pull Up17.8
56.3
14.1
35.4
4.5
14.4
19.1
53.2
BW Chin Up12.7
42.9
15.1
74.7
6.4
33.0
17.2
64.9
BW Hanging Row12.9
24.4
12.2
33.2
35.7
79.6
87.1
182.0
100 lb DB Shrug29.2
57.7
9.1
22.2
20.2
39.7
42.6
93.6
50 DB Shrug39.5
62.9
10.3
23.3
11.9
21.6
27.2
54.1
120 lb Face Pull69.7
101.0
16.8
29.2
55.0
92.8
87.1
159.0
Band Face Pull60.1
77.1
21.1
37.1
90.7
152.0
144.0
252.0
225 lb BB Shrug76.1
118.0
17.0
31.5
9.9
18.5
29.6
66.0
225 lb Behind Back Shrug39.5
67.1
11.6
21.1
19.3
38.2
45.1
71.6
315 lb BB Shrug81.9
145.0
18.0
32.1
24.6
46.8
48.3
72.8


The Winners

Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Front Delt
 Seated Behind Neck Press, Seated Military Press, Incline Press
 Seated Behind Neck Press, Standing DB Military Press, Incline Press
Mid Delt
 Band Face Pull, Lateral Raise, Seated Behind Neck Press
 Band Face Pull, Lateral Raise, Cable Lateral Raise
Rear Delt
Band Face Pull, Bent Over Rear Delt Raise, Prone Rear Delt Raise
 Band Face Pull, Bent Over Rear Delt Raise, Hanging Row
Upper Trap
 BB Shrug, Cable Lateral Raise, Standing Military Press
 Cable Lateral Raise, BB Shrug, Seated Behind Neck Press


Confirmations

It's no surprise that variations of military presses and incline presses appear to be the best front delt exercises. It's also no surprise that variations of lateral raises and presses top the charts for mean and peak mid delt exercises.
Naturally we'd expect to see variations of rear delt raises and rows topping the charts in mean and peak rear delt activity. Finally, it's not shocking to see the barbell shrug at the top of the list in mean upper trap activity.
Now let's move into the stuff that shocked the hell out of me.


Surprises

I always figured the front military press worked more anterior deltoid than the behind-the-neck press, but I was definitely wrong.
And while I knew band face pulls worked the delts, I always assumed they were targeting the rear delts. I was very surprised to find that the band face pull worked more mean and peak lateral delt than any other exercise!
(It's important to know that I perform the band face pull in a special manner, making it a mixture between a face pull and a pull-apart. I grab hold of the bands with my hands about three inches apart, and as I perform the face pull motion, I pull the band apart vigorously.)
I was also very shocked to find the band face pull worked more mean and peak rear delt muscles than any other exercise, as I assumed a rear delt raise or row variation would have outperformed them.
Finally, although I was aware the upper traps got worked through a variety of shoulder exercises, I had no idea as to the magnitude of upper trap activity that was involved in typical shoulder exercises like military presses and lateral raises. 


What If...?

During experiments like this, one is often left with much curiosity. What if I would have performed a close-grip bench press or close-grip incline press? Would they have elicited a lot of front delt activity?
What if I would have experimented with different types of grips on dumbbell military presses or different form alterations of lateral raises? How would that have impacted mid delt activity?
What if I would have done different rowing exercises or different form alterations of rear delt raises? Would they have elicited a lot of rear delt activity?
What if I would have performed push presses with a controlled eccentric? What if I had placed the electrodes in a different spot on the upper traps? How would machine exercises faired? Just who the hell is John Galt?
Clearly more research is needed, as it's impossible to anticipate everything prior to an experiment no matter how prepared and organized you seem.


The Best Damn Shoulder and Trap Workout

Based on the results of this experiment, I bet the following would be one kick-ass workout that'd target the front, mid, and rear delts as well as the upper traps. Enjoy!
 Would you like to see more articles like this? Let us know in the comments and we may just run one for every body part!





While flexing didn't make the list of top exercises,
we're sure it doesn't hurt.


The best shoulder exercise? Maybe.(But you have to maintain better form.)

The barbell shrug is one of the best exercises
you can do for your traps. (Duh.)


The exercise that surprised us, the cable lateral raise elicits more muscle activity in the upper traps than shrugs!
About Bret Contreras
Inside the Muscles: Best Shoulders and Trap Exercises
Bret Contreras received his master's degree from Arizona State University and his Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association. Bret invites you to follow or join him on his blog. You can download his e-book here.

© 1998 — 2010 Testosterone, LLC. All Rights Reserved.


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Monday, February 15, 2010

Seven Points of Program Design by Alwyn Cosgrove



Even if you hit the gym two hours per day, everyday, that's probably the only activity you get all week. 14 hours out of 168. About 8% of your time. And let's be honest, it probably just around five hours a week, or closer to 3%.
The rest of that time? Well, you're probably sitting on your ass — in the car, at a desk, in a chair watching TV. We spend many hours of each day inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the body in the gym isn't the answer. We need a complete program that addresses seven distinct areas:
1) Movement Preparation: More than just mobility, this is a process of undoing the structural damage that happens the other 23 hours of the day — freeing the hips, activating the glutes, developing range of motion, and working each joint as it was designed.
2) Prehabilitation: Quick, hands up if you've ever known anyone that has had a shoulder injury. That means that there are areas of "concern" or weakness in the body we need to address up front. Throw in some YTWLs and some external rotator work as a resiliency tool.
3) Core Stability: Despite what some coaches say, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work. Spend a couple of minutes per workout on core stability.
4) Power: Every TMUSCLE reader should be power training. It's the quality we lose the fastest as we age, yet it's easy to keep. Make sure you have some explosive movements in your program. It doesn't have to be with bars and dumbbells only. You can include some bodyweight stuff (plyometrics).
5) Resistance Training: 'Nuff said.
6) Energy System Development: Do your cardio, but remember to mix it up. Cardio doesn't mean "aerobics on the treadmill." Use kettlebells, sprints, and complexes as well as some longer-duration cardio.
7) Regeneration and Recovery: You need to stretch and foam roll at the very least. If you can recover better and faster, then each training session can be harder... and your results better.

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Thursday, February 11, 2010

The Essential Eight - Eight Mobility Drills Everyone Should Do.



Michael Boyle
Mobility seems to be "the" hot topic. Everyone has their own opinion. If you've read any of my articles on mobility - A Joint by Joint Approach to Training you know that mobility should be done only for those joints that need it. If you haven't read Joint by Joint, go back and read it before you read this.
If you have read A Joint by Joint Approach to Training this is a straight-forward piece on the "essential eight". Eight simple things that everyone can do to warm-up. The nice thing about these exercises is that anyone can do them. Everyone may not be able to do them well but, they can do them. The people who can't do them well need them the most.
Number 1- Thoracic Spine Mobility. The mobility of the thoracic spine is one of the least understood areas of the body and was previously the realm of physical therapists. Sue Falsone, Director of Performance Therapy at Athletes Performance ( www.athletesperformance.comwww.coreperformance.com) may be single-handedly responsible for introducing the athletic world to the need for thoracic mobility and more importantly for showing many of us in the world of strength and conditioning a simple way to develop it. The nice thing about t-spine mobility is that almost no one has enough and it's hard to get too much. We encourage our athletes to do thoracic mobility work every day. To perform our number one thoracic mobility drill all you need is two tennis balls so, there really is no excuse. Simply tape the two balls together and go to work. What you basically do is a series of crunches beginning with the balls at the thoraco-lumbar junction. The balls sit over the erectors and effectively provide an anterior-posterior mobilization of the vertebrae with every little mini-crunch. It is important that the head return to the floor after every crunch and that the hands come forward at a 45 degree angle. We do five reps at each level and simply slide down about a half roll of the ball. Work from the thoraco-lumbar junction up to the beginning of the cervical spine. Stay out of the cervical and lumbar areas these are not areas that need mobility work.
Video 1- T-spine mobility
This drill is done first ( usually after we foam roll, but that's another article) as we are already on the floor. The rest of our mobility work is done standing.
Number 2- Ankle mobility. Just as with thoracic mobility, it is rare to find a person that doesn't need some ankle mobility work. Whether you are an athlete who experienced an ankle sprain years ago ( and who hasn't), or a woman who wears heels every day ankle mobility is step two in our warm-up. Credit for this drill goes to Omi Iwasaki, another Athletes Performance PT. The first key to ankle mobility work is to understand that it is a mobility drill, not a flexibility/ stretching drill. You want to rock the ankle back and forth, not hold the stretch.
The second key is to watch the heel. It is essential that the heel stay in contact with the floor. Most people who have ankle mobility restrictions will immediately lift the heel. I will often hold the heel down for beginners to get the feel.
The third key is to make it multiplanar. I like 15 reps, 5 to the outside (small toe), five straight, and five driving the knee in past the big toe.
Videos 2a and 2b Ankle Mobility


Number 3- Leg Swings. Leg swings are an interesting exercise. I used to think of leg swings as a hip mobility exercise and a dynamic adductor stretch. I guess this is a day for the PT's to take a bow. Physical Therapist Gary Gray made me realize that leg swings are actually a great transverse plane mobility exercise for the ankle. Yes, I said ankle. Watch an athlete with poor ankle mobility do leg swings and you will see the foot move into external rotation ( turn out) as they swing. The key to leg swings is to keep the foot in contact with the floor and to drive rotary motion into the foot and ankle. The action of the leg swinging creates mobility at the ankle in the transverse plane.
Video 3- Leg swings
Numbers 4-6- Split squats, lateral squats and rotational squats. This is a precursor to what many would call a lunge matrix. The lunge matrix is another Gary Gray concept but, one that has flaws in my mind. Athletes must have proper mobility to perform a lunge matrix and must gradually familiarize themselves with the movements to avoid often extreme soreness. To avoid soreness and develop mobility we perform an in place matrix for three weeks prior to moving to a lunge matrix. Another great thing about an in-place lunge matrix is also a Dan John idea. Dan is fond of saying "if something is important, do it every day". This means we can do single leg work every day. Some for mobility development, some for strength.
Split squats are in-place precursor to a lunge and develop sagittal plane mobility.
Video 4- split squat
Lateral squats are in in-place precursor to a lateral lunge and develop frontal plane mobility. This is an area where many are restricted. The key here is to watch the feet. In the lateral squat, the feet must remain straight ahead. External rotation is compensation. Lateral squats are a bit counter-intuitive. A wider stance makes them easier, not harder but most people will try to begin narrower. Try to get the feet 3.5-4 feet apart. I use the lines on roll flooring ( usually 4 foot rolls) or the width of the wood on the platform ( also usually 4 ft) as a gauge.
Video 5- Lateral Squat

Rotational Squats- these may be misnamed. They are not really rotational but, are the proper precursor to rotational lunges. The key here is again foot position. The feet are at right angles to each other as opposed to being parallel as in the lateral squat. I have often noticed that most people lunge matrix is actually a series of forward lunges done in different directions. The key to a properly performed lunge matrix is in foot position. My standard joke is that many who think they are doing multi-planar lunges are actually doing panoramic lunges. They do the same lunge, they simply face in another direction.
Either way, the rotational squat prepares the trainee for rotational lunges and continues to open up the frontal/transverse motion of the hips. Many may recognize lateral and rotational squats as "groin stretches". In fact, they are nothing more than dynamic version of the popular groin stretches. The big limiting factor in hip mobility is often flexibility in the muscles versus the motion of the joints. Hip capsular mobility is best left to trained therapists.
Video 6 Rotational squat

Number 7- Wall Slides- I have to tell you, I love wall slides. Talk about bang for the buck. • Activate low trap, rhomboid, and external rotators. • Stretch the pecs and internal rotators. • Decrease the contributions of the upper traps.
Try them you will be amazed. One thing that might amaze you is that you can't even get into the position. This is not unusual. Another thing that will surprise you is the asymmetry of your shoulders. A third surprise might occur when you try to slide overhead. Many people will immediately shrug. This is the dominance of the upper trap.
The keys to the wall slide • Scapula are retracted and depressed • Hands and wrists flat against the wall ( the back of both hands must touch the wall) • As you slide up think about pressing gently into the wall with the forearms • Only go to the point of discomfort. You will notice that the anterior shoulder will release and ROM will increase. Don't force it.
Video 7- Wall Slide

Number 8 Big X Band- Christian Thibadeau is going to love this one. Christian has written about my X-Band idea in a few articles. The Big X Band is an improvement on the original idea. The original idea was to add an upper body component to mini-band walks. The only problem was that many people did not retract the scapula, instead they shrugged so we activated the wrong stuff. Physical therapist Alex McEchnie , who has become the sports hernia rehab expert, uses Theraband to create the fascial slinging effect of the body. I borrowed and simplified the by cutting a ¾" Superband ( you can also use Theratube) and creating a big X. Now I get a great simple total body activation. The Big X-Band activates the glute med, as well as the entire posterior chain. It does it in an anatomically correct manner by using the diagonal relationship of opposite to shoulder. Again, great bang for the buck.
Video 8a- Old X Band

Video 8b- Big X-band
OK, I did it. I answered the often-asked question "What do I do to warmup?" I hope you're happy. Give these a try. It will take 5-10 minutes and not only will you look better, you'll feel better.
Michael Boyle is one of the leaders in the field of performance enhancement and has recently launched www.strengthcoach.com a website developed specifically for athletes and coaches.
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