How Strong Are Your Abs, Really? by Nick Tumminello

Regardless of who you are and what your goals include, you need strong midsection muscles. They're as crucial to your overall health as they are to your athletic performance.

Most of us, of course, understand this at some level, and dedicate a fair amount of time to targeted abdominal training. But how effective is that training? How do you know if it's working?

In my experience, lifters have no idea how much midsection strength they possess. That's because no one knows how to test it. We have lots of exercises — and most of us are pretty good at the popular ones — but nothing that we all accept as a legitimate test of ab strength.

Until now.

In my work with athletes and clients, I've found that the two tests I feature in this article give us a legitimate benchmark. Each test has four levels, and if you pass the Level 4 version of both tests, you deserve a big pat on the back. You're a strong dude ... at least in your midsection.

But let me warn you: Some of the biggest, strongest guys reading this will not pass Level 4. Some won't pass Level 2. That's because their core strength is underdeveloped relative to their size and total-body strength.

Before I show you the tests, I want to note that these are tests of strength, not stability. They're not the same thing, although even experienced coaches sometimes get crossed up by the differences. If the spine is moving, as it is in the tests shown below, it's a strength exercise. If the spine doesn't move, as in a plank hold, it's a stability exercise.

With that cleared up, let's get to the fun stuff.

The Tests

The following tests don't require any supervision or special instruction. No matter your experience or fitness level, you can give them a shot. Once you've determined your level, you can use the test exercises as part of your training program, as I'll explain below. They're as simple as they appear in the photos.

Just don't confuse "simple" with "easy."

Test #1 — Sit-Up Progression

This test of spinal control has four levels of difficulty. Here's what each level says about your abdominal strength:

Unable to perform Level 1 = poor

Level 1 = fair

Level 2 = good

Level 3 = very good

Level 4 = you're a stud!

Begin with Level 1. If you're able to that exercise with proper form, go to Level 2. If that works, try Level 3. And if you can do that one, go to Level 4.

At all levels, it only counts as a successful repetition if you're able to perform the movement with deliberate control throughout the range of motion. You have to be disciplined about this: If you need to generate momentum, or lift one or both heels off the floor, or otherwise hitch or jerk to get through a sticking point, don't count that as a successful test.

You only pass to the next level if you can do the exercise as shown without cheating.

Once you know your level, the test becomes your training exercise. If you failed Level 3, for example, then you want to do sets of up to 12 reps of the Level 2 exercise several times a week for two or three weeks.

Then try Level 3 again. If you pass, but you can't get Level 4, the Level 3 exercise becomes your new training exercise. Your goal is to build up to 12 reps with perfect form, then try Level 4 again.

Your ultimate goal is to progress until you can do multiple sets of 10 or more reps of the Level 4 exercise.

Level 1

1 | 2

Easy? You got it with no hitching or jerking, and kept both heels on the floor? Excellent. You're ready for Level 2.

Level 2

1 | 2 | 3

When I tried this on two Testosterone Muscle guys at a conference in September, the middle-aged editor passed, but the contributor who's a competitive bodybuilder couldn't do it without one leg coming off the floor. It can be humbling.

Level 3

1 | 2 | 3

I'm pretty sure the editor got this one as well. (Editor's note: yes, he did.) It's harder than it looks.

Level 4

The key with this one is to keep your arms next to your ears throughout the movement. That means your shoulders, neck, and head all move up as one unit. The editor didn't get this one in September, but after months of training with the Level 3 exercise he says he can do several reps of Level 4 before his form breaks down.

1 | 2 | 3

Before we move on to the second test, a few notes:

• Women tend to have more success with these progressions than men, at least in the testing stage. (Editor's note: hey, wait a second... ) I don't know why it works that way, but I can tell you the gender disparity disappears with training.

• Many athletes who have trouble with these movements will tell me they're too bulky up top, or their torsos are too long. Sorry, I'm not buying it. These athletes simply lack the relative torso strength they should have.

• If you want some variety in your training, it's okay to add load to any of these exercises — using a med ball, dumbbell, weight plate, or whatever else you have around that you think you can use safely and effectively. Just don't modify the exercises with an external load in the assessment process.

Self-Test #2 — Reverse Crunch Progression

Now that you've tried a top-down exercise, it's time to see if you have equivalent strength when you lift from the bottom up. Reverse crunches test your pelvic control, and they also require a lot of oblique strength.

Continuing with the contrasts, you'll do the tests in reverse order, starting with Level 4 and moving down until you can complete a repetition with perfect form. Why? I've found that it works better to regress this movement, making it easier as you go along, while the first test works better when you make it progressively harder.

As before, you have excellent core strength if you pass the Level 4 test, and you really have some work to do if you can't do Level 1.

Level 4

Assume a cannonball position, as shown below, holding some kind of bar (broomstick, dowel rod, unloaded barbell) straight up over your chin. As with the sit-up progression, the goal is to complete a repetition without hitching or deviating from the starting position to generate momentum.

1 | 2 | 3

The next two photos show common ways of cheating on this one: lifting your head or extending your knees without actually lifting your hips off the floor. If you can't get your hips up and pull your knees to your chest, as shown above, you need to try your luck with Level 3.

1 | 2

Level 3

On this one, you need to keep your arms and hands either on the floor or within one inch of it.

1 | 2

Level 2

If you're unable to complete Level 3 with perfect form, repeat the test, this time holding a medicine ball or dumbbell that's no more than 5 percent of your body weight. So if you weigh 200 pounds, the heaviest weight you can use is 10 pounds.

1 | 2 | 3

Level 1

If Level 2 is a no-go, try it again, this time using an anchor that's 10 percent of your body weight. So for the 200-pound guy, that's a 20-pound weight. The heavier the weight, the more your upper-body muscles will assist your obliques and rectus abdominis.

Train with whatever variation allows you to do sets of 10 or more reps. Decrease the load in subsequent workouts until you're able to do Level 3, the unanchored version.

Then it's time to take your shot at Level 4.

Final Thoughts

Now that you've tried these tests, you probably realize you have some work to do to bring your core strength up to where it should be. The great thing about these exercises is that you can integrate them easily into your current workouts, and come up with lots of variations to keep them fresh and interesting.

If you're humbled or embarrassed by your performance on the tests, I can assure you that some very talented athletes and some very strong lifters know exactly what you're going through.

The tests gave them motivation to bring their mid-body strength up to where it should be, and I hope you follow their example and rise to the challenge. Work hard, and you'll see big improvements.

About the Author

Nick Tumminello is a highly sought-after expert in the field of human performance training and owner of Performance University in Baltimore. He's the developer of the Core Bar and has produced numerous best-selling DVDs, including Secrets of Self Joint Mobilization, Secrets of Self Myofascial Release, and Warm-Up Progressions volumes 1 and 2. For more information, and to sign up for his newsletter, The Performance Post, check out his website.

© 1998 — 2009 Testosterone, LLC. All Rights Reserved.

Fitness Myths Busted!

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By Lucy Danziger, SELF Editor-in-Chief - Posted on Tue, Jan 20, 2009, 5:26 pm PST

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by Lucy Danziger, SELF Editor-in-Chief a Yahoo! Health Expert for Women's Health

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Shoehorning your workout into a few days a week is challenging enough—don't make it tougher by buying into those nagging exercise misconceptions that may divert your attention from pursuing your better body goals.

SELF went to the pros to poke holes in these popular fitness myths that pervade gyms, pools and exercise classes. Arm yourself with the facts to keep you slim, strong and even smarter.

MYTH: Muscle turns into fat
REALITY: Muscle and fat are two completely different tissues that have different functions, so it's physiologically impossible to turn one into the other. If you stop exercising, your muscles atrophy, so you lose the tone you worked so hard to create. And if you eat more calories than you burn, you'll gain fat.

MYTH: You need to exercise 30 minutes straight to get fit.
REALITY: Three 10-minute cardio stints offer the same healthy payback as a single 30-minute one. If you are trying to peel off pounds, of course, the more you do, the faster you'll succeed. But don't feel guilty if all you can squeeze in is a few minutes here and a few minutes there—it all adds up.

Short on time? Ratchet up the intensity of your workout: Go hard for 30 seconds on the elliptical or jog for a minute in the middle of your walk to maintain your fitness level and your habit. And remember, anything you do—whether it's a brisk 5-minute walk or carrying heavy groceries to your car—for any period of time, provides some benefit.

MYTH: Overweight people have a sluggish metabolism.
REALITY: Though some folks do have metabolic disorders that slow their metabolism, fewer than 10 percent of overweight people suffer from them. In fact, the more you weigh, the more calories you'll burn during exercise at the same relative workload as a slimmer person. If you notice the scale climbing higher, worry about your activity level, not your metabolism. Try this fat-burning workout to really see results.

MYTH: Lifting heavy weights make women bulk up.
REALITY: Women don’t have enough of the muscle-building hormone testosterone to get bulky, even using heavy weights. The truth is, some people will gain muscle faster than they lose fat, so they may look bigger until they shed some of the flab and reveal the slim, toned muscles underneath. Shape sleek muscles with this workout from The Biggest Loser's Jillian Michaels.

MYTH: You can’t lose any weight by swimming.
REALITY: OK, it’s true that long-distance swimmers who navigate colder waters tend to retain body fat for insulation. But ask anyone who laps it up while training for a triathlon: You will sizzle off pounds in the pool, since swimming burns 450 to 700 calories an hour! One reason you might not shed flab doing freestyle? If you throw in the towel and cut your workout short. Keep it going with this full-body water workout from gold medalist Amanda Beard.

MYTH: Stretching before exercise prevents injuries and enhances performance.
REALITY: Researchers are still scratching their head over this one, since studies have yet to show conclusively that limbering up has any effect on staving off strains and other injuries. But they do know that stretching regularly can make bending, reaching, twisting and lifting easier. Best move: Save your stretching for post-exercise, when muscles are warm.

MYTH: You burn more calories exercising in chilly weather.
REALITY: If you shiver through a long run in the frigid winter air simply to experience the extra calorie burn, you might want to come in from the cold: You do torch a few extra calories during the first few minutes, but once you get warmed up, the caloric expenditure is the same whether you’re exercising in Siberia or the Sahara. Try a treadmill circuit workout with a great playlist to keep you going!

MYTH: When your body gets used to an exercise, you'll burn fewer calories doing it.
REALITY: Unless you've adjusted the intensity, you'll burn as much jogging or cycling today as you did last week, last month, even last year. Experts say that this principle only applies to exercises that we're naturally inefficient at, such as using the elliptical machine: After five to six sessions, you'll be smoother in your movements and expend fewer calories—but the difference is only about 2 to 5 percent.

MYTH: The calorie readout on machines is accurate.
REALITY: If only! Research has shown that some types of machines can be off by as much as 70 percent. The culprit? Contraptions such as the elliptical machine haven’t been around long enough for exercise scientists to develop the appropriate calorie-burn equations. On the upside, stationary bikes and treadmills, the grandfathers of the gym, generally give a fairly precise reading, particularly if you enter your age and weight.

Rather than swearing by what the machine says, use the calorie readout to monitor your progress. If the tally climbs during the same workout for the same duration, you’re working harder and getting fitter. An online calorie calculator can give you a sense of which activities burn the most.

Score more tips on making your workout more effective and fun at Self.com/fitness. Find ways to fit in more workouts on the Fresh Fitness Tips blog.

Patate douce

Profil santé La patate douce au fil du temps Usages culinaires Jardinage biologique Écologie et environnement Références

Nom commun : patate douce.
Nom scientifique : Ipomoea batatas.
Famille : convolvulacées.

POURQUOI METTRE LA PATATE DOUCE AU MENU?

Comme légume d’accompagnement, elle ravit par sa forte personnalité, tant sur le plan de la couleur que de la saveur. Adaptable aux recettes de la pomme de terre, elle est encore plus polyvalente que celle-ci.

Une seule patate douce comble plus de 100 % de nos besoins quotidiens en vitamine A. Ses propriétés antioxydantes pourraient nous protéger de maladies liées au vieillissement, comme les cancers.

Profil santé

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La patate douce est consommée en plusieurs endroits dans le monde. Selon la variété, sa chair et sa pelure (mince et comestible) peuvent être blanches, jaunes, orange ou pourpres. Ses propriétés antioxydantes varient en fonction des pigments qu’elle possède. La patate douce contient plusieurs vitamines et minéraux; elle surpasse même plusieurs légumes à cet égard.

Principes actifs et propriétés

Les antioxydants sont des composés qui réduisent les dommages causés par les radicaux libres dans le corps. Ces derniers sont des molécules très réactives qui seraient impliquées dans l’apparition des maladies cardiovasculaires, de certains cancers et d’autres maladies liées au vieillissement. Voici les principaux antioxydants retrouvés dans la patate douce.

• Anthocyanines. Les anthocyanines font partie de la famille des flavonoïdes et sont reconnues pour leurs multiples propriétés santé (anticancer, antioxydant, anti-inflammatoire)¹. Certaines variétés de patates douces, dont celle de couleur pourpre (cultivars développés principalement en Nouvelle-Zélande et au Japon), contiennent des anthocyanines, des pigments responsables de leur coloration. Les anthocyanines de la patate douce pourpre ont démontré une activité antioxydante in vitro supérieure à celle de la vitamine C, un antioxydant bien connu², ainsi qu’à celle des anthocyanines de la pelure de raisin, du chou rouge et de la baie de sureau. Chez l’humain, certaines anthocyanines (extraites de la patate douce) seraient directement absorbées et éliminées dans l’urine. Par contre, on ne sait pas très bien de quelle façon elles sont utilisées par l’organisme après leur absorption. De plus, on ne sait pas jusqu’à quel point les bactéries présentes dans l’intestin transforment les anthocyanines et modifient leurs fonctions physiologiques, comme c’est le cas pour d’autres antioxydants de la famille des flavonoïdes². Ce qui est clair cependant, c’est que certaines variétés de patates douces, dont la pourpre, sont riches en antioxydants.
• Acides phénoliques. Une étude effectuée sur plus de 1 000 variétés de patates douces a permis de démontrer que les feuilles de patate douce contiennent beaucoup d’acides phénoliques, et ce, en quantité supérieure à celle retrouvée dans la racine de la plante et dans d’autres légumes verts feuillus⁴. La patate douce elle-même contient aussi des acides phénoliques, en quantité plus élevée dans la pelure que dans la chair⁵. Les composés phénoliques possèdent une activité antioxydante pouvant jouer un rôle protecteur dans l’incidence de plusieurs maladies dégénératives liées au vieillissement.
• Protéine inhibitrice de la trypsine. L’inhibiteur de la trypsine est l’une des principales protéines d’entreposage de la patate douce et a démontré un effet antioxydant in vitro qui pourrait potentiellement être bénéfique pour la santé⁶. Notons que même après la cuisson, l’effet antioxydant de la patate douce serait toujours présent.
• Caroténoïdes. Les caroténoïdes sont des composés ayant des propriétés antioxydantes, c’est-à-dire qu’ils sont capables de neutraliser les radicaux libres. La consommation d’aliments riches en caroténoïdes serait reliée à un moindre risque de souffrir de certaines maladies chroniques tels le cancer et les maladies cardiovasculaires, quoique les études d’intervention réalisées jusqu’à ce jour donnent des résultats contradictoires⁷. La patate douce contient du bêta-carotène, un précurseur de vitamine A dans le corps. Des études ont démontré que la consommation quotidienne de patates douces cuites améliorait de façon significative le statut en vitamine A, chez des enfants^{8, 9} ainsi que chez des hommes à risque de déficience en cette vitamine¹⁰. Les résultats démontrent qu’il y a bel et bien conversion du bêta-carotène des patates douces en vitamine A dans le corps et que cette conversion est facilitée par la présence d’au moins 3 g de matières grasses au même repas⁹. La patate douce serait donc un aliment de choix dans la prévention des déficiences en vitamine A, survenant particulièrement dans les pays en voie de développement.

Cancer. Les résultats d’une étude épidémiologique réalisée auprès de 3 700 hommes, chez qui des données prospectives ont été amassées, indiquent que ceux qui consomment des aliments typiquement « sud-américains » auraient moins de risque d’être atteints du cancer de la prostate. Cette association inverse était presque statistiquement significative¹¹. Ce type d’alimentation inclut entre autres les patates douces, les haricots secs, les okras (ou gombos) et le riz, bien qu’aucun de ces aliments n’ait pu être individuellement associé avec la diminution du risque observée.

Dans une étude réalisée en Inde, la consommation de légumes crucifères ainsi que de patate douce a été associée à un risque moindre de cancer de la vésicule biliaire. Notons cependant que cette étude a été réalisée avec un nombre restreint de sujets (64 sujets cancéreux ont été comparés à un groupe contrôle composé de 101 personnes atteintes de lithiases biliaires)¹².

Au Japon, des chercheurs ont constaté une diminution significative du risque de cancer du sein avec l’augmentation de la consommation de plusieurs légumes, dont les pommes de terre et les patates douces, et ce, chez les femmes préménopausées¹³.

Les mécanismes impliqués n’ont pu être identifiés dans ces études, mais notons que les anthocyanines de la patate douce pourpre ont été étudiées pour leurs propriétés anticancer. En effet, des chercheurs ont constaté une diminution de l’incidence du cancer colorectal chez l’animal, après avoir inclus dans la diète une supplémentation d’anthocyanines extraites de patate douce pourpre, pendant 36 semaines¹⁴. De plus, la patate douce s’est avérée efficace pour empêcher in vitro la production de mutations génétiques (modification d’un gène, ce qui peut mener dans certains cas au développement de cancers). Cet effet était proportionnel au contenu en anthocyanines. Ce qui signifie que plus la quantité d’anthocyanines extraites de la patate douce était grande, plus l’effet antimutagène était important¹⁵. L’action anticancer des anthocyanines serait principalement associée à son potentiel antioxydant¹, mais les recherches se poursuivent afin de bien comprendre les différents mécanismes impliqués.

Diabète. Un extrait d’un type de patate douce à pelure blanche (cultivée surtout en Amérique du Sud et au Japon) s’est révélé capable de diminuer la résistance à l’insuline et donc d’améliorer le contrôle de la glycémie, autant chez l’animal¹⁶ que chez des diabétiques de type 2¹⁷. Les sujets recevant la dose la plus élevée de patates douces en poudre démontraient une diminution significative de la glycémie à jeun ainsi que des cholestérols total et LDL (« mauvais cholestérol »). Une glycoprotéine ainsi que d’autres principes actifs contenus dans la patate douce pourraient jouer un rôle dans les effets observés; les recherches se poursuivent afin de bien les caractériser.

D’autres chercheurs ont remarqué que plusieurs extraits d’anthocyanines (dont celles contenues dans la patate douce pourpre) inhibaient un enzyme en partie responsable de l’élévation de la glycémie survenant après la digestion de glucides¹⁸. Ainsi, des effets antihyperglycémiques ont été démontrés chez l’animal et pourraient être potentiellement utiles dans la prévention du diabète¹⁹. Il est actuellement trop tôt pour conclure en un effet antidiabétique des patates douces, d’autant plus qu’elles contiennent une quantité non négligeable de glucides, un nutriment que les diabétiques doivent contrôler dans leur alimentation.

Maladies cardiovasculaires. Tout comme d’autres plantes comestibles, la patate douce, en raison des composés phénoliques qu’elle contient, pourrait diminuer l’oxydation du cholestérol LDL in vitro, un facteur de risque de la maladie cardiovasculaire²⁰. Des auteurs ont attribué aux anthocyanines de la patate douce pourpre cet effet protecteur contre l’oxydation du LDL². Notons également que les extraits de feuilles de patate douce pourraient exercer un effet protecteur sur la paroi interne des vaisseaux sanguins. En effet, les résultats d’une étude in vitro démontrent que les extraits de feuilles entraînent une relaxation des vaisseaux sanguins, particulièrement à l’aorte²¹. L’ingestion de patate douce et de ses feuilles, possiblement de par leur action antioxydante, semble être bénéfique sur le plan cardiovasculaire. Davantage d’études sont toutefois nécessaires avant de conclure à un effet cardioprotecteur chez l’humain.

Système immunitaire. Un polysaccharide isolé de la patate douce exercerait des effets bénéfiques sur le système immunitaire chez l’animal, entre autres en augmentant la prolifération des lymphocytes et la fonction phagocytaire, deux systèmes de défense du corps²². De plus, il a été démontré in vitro, que l’ingrédient « antidiabétique » de la patate douce à pelure blanche stimulait la réponse immunitaire²³. Comme les mécanismes qui jouent un rôle dans la réponse immunitaire sont complexes, d’autres recherches sont nécessaires afin de documenter les effets que pourraient exercer certains composés actifs de la patate douce sur l’immunité.

Autres propriétés

La patate douce est-elle antioxydante?	Beaucoup. Son indice TAC se situe à 11 195.
La patate douce est-elle acidifiante?	Donnée non disponible
La patate douce a-t-elle une charge glycémique élevée?	Modérément. Sa charge glycémique se situe à 18.

Nutriments les plus importants

Voir la signification des symboles de classification des sources des nutriments

Manganèse. Les patates douces sont une excellente source de manganèse. Le manganèse agit comme cofacteur de plusieurs enzymes qui facilitent une douzaine de différents processus métaboliques. Il participe également à la prévention des dommages causés par les radicaux libres.

Cuivre. Les patates douces sont une excellente source de cuivre. En tant que constituant de plusieurs enzymes, le cuivre est nécessaire à la formation de l’hémoglobine et du collagène (protéine servant à la structure et à la réparation des tissus) dans l’organisme. Plusieurs enzymes contenant du cuivre contribuent également à la défense du corps contre les radicaux libres.

Vitamine A. Les patates douces sont une excellente source de bêta-carotène, qui se transforme en vitamine A dans le corps. Cette vitamine est l’une des plus polyvalentes, jouant un rôle dans plusieurs fonctions de l’organisme. Entre autres, la vitamine A favorise la croissance des os et des dents, maintient la peau en santé et protège contre les infections. De plus, elle joue un rôle antioxydant et favorise une bonne vision, particulièrement dans l’obscurité.

Vitamine B6. La patate douce bouillie est une excellente source de vitamine B6, tandis que la patate douce cuite au four avec la pelure en est une bonne source. La vitamine B6, aussi appelée pyridoxine, fait partie de coenzymes qui participent au métabolisme des protéines et des acides gras ainsi qu’à la synthèse (fabrication) des neurotransmetteurs (messagers dans l’influx nerveux). Elle contribue également à la fabrication des globules rouges et leur permet de transporter davantage d’oxygène. La pyridoxine est aussi nécessaire à la transformation du glycogène en glucose et elle contribue au bon fonctionnement du système immunitaire. Cette vitamine joue enfin un rôle dans la formation de certaines composantes des cellules nerveuses et dans la modulation de récepteurs hormonaux.

Vitamine B2. La patate douce bouillie est une bonne source de vitamine B2, tandis que la patate douce cuite au four avec la pelure en est une source. Vitamine connue aussi sous le nom de riboflavine, elle joue un rôle dans le métabolisme de l’énergie de toutes les cellules. De plus, elle contribue à la croissance et à la réparation des tissus, à la production d’hormones et à la formation des globules rouges.

Acide pantothénique. La patate douce bouillie est une bonne source d’acide pantothénique (vitamine B5), tandis que la patate douce cuite au four avec la pelure en est une source. L’acide pantothénique fait partie d’un coenzyme clé dans l’utilisation de l’énergie des aliments que nous consommons. Il participe aussi à plusieurs étapes de la synthèse des hormones stéroïdiennes, des neurotransmetteurs et de l’hémoglobine.

Vitamine C. Les patates douces sont une bonne source de vitamine C. Le rôle que joue la vitamine C dans l’organisme va au-delà de ses propriétés antioxydantes; elle contribue aussi à la santé des os, des cartilages, des dents et des gencives. De plus, elle protège contre les infections, favorise l’absorption du fer contenu dans les végétaux et accélère la cicatrisation.

Que vaut une « portion » de patate douce?
Volume / poids	Patate douce sans pelure, bouillie et purée, 125 ml/174 g	Une patate douce, cuite au four avec pelure, 114 g (environ 12,5 cm par 5 cm)
Calories	182	117
Protéines	2,9 g	2,0 g
Glucides	42,1 g	27,7 g
Lipides	0,5 g	0,1 g
Fibres alimentaires	3,1 g	3,4 g

Source : Brault-Dubuc M. et Caron Lahaie L. Valeur nutritive des aliments, 2003.

Où se trouvent les antioxydants? La pelure de la patate douce pourpre contient plus d’anthocyanines que la chair elle-même5. Par ailleurs, plus la couleur de la chair de cette patate est foncée, plus elle contiendra d’anthocyanines. Quant aux feuilles de patate douce, en plus d’être riches en composés phénoliques, elles renferment également des anthocyanines24. Notons que les feuilles de la plante sont propres à la consommation. En résumé, choisir des patates douces de couleur foncée, les consommer avec leur pelure et goûter aux feuilles permet d’ajouter facilement des composés antioxydants à son alimentation.

Section Profil santé Recherche et rédaction : Caroline Trudeau, Dt.P., nutritionniste, Institut des nutraceutiques et des aliments fonctionnels (INAF), Université Laval Révision scientifique : Sonia Pomerleau, Dt.P., M.Sc., Institut des nutraceutiques et des aliments fonctionnels (INAF), Université Laval Coordination : Louise Corneau, Dt.P., M.Sc., nutritionniste, Institut des nutraceutiques et des aliments fonctionnels (INAF), Université Laval (février 2006)

La patate douce au fil du temps

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Le terme « patate » est apparu dans notre langue en 1599. Il dérive de l'espagnol batata, qui l'a emprunté à l'une des nombreuses langues parlées par les Arawaks, des indigènes de la région centrale des Amériques – installés notamment dans les Antilles au moment de la Conquête – et, bien sûr, consommateurs de patate douce. Bien que le mot « patate » suffise en principe à désigner le tubercule de l'Ipomoea batatas, on prend généralement la peine d’ajouter l’adjectif « douce » ou « sucrée » pour ne pas la confondre avec la pomme de terre que, sous l'influence de l'anglais, on appelle souvent « patate ».

On a longtemps cru que la patate douce venait de l'Inde, et certains l'affirment encore. C'est que cette plante était fort probablement cultivée sur le sous-continent indien avant le XVI^e siècle. Toutefois, des fouilles archéologiques effectuées dans des sites péruviens – où les vestiges les plus anciens datent de 8 000 ans avant notre ère – indiquent qu'elle est bel et bien originaire de l'Amérique du Sud. On ne sait pas s'il s'agit de variétés cultivées, mais si c'était le cas, la patate douce serait probablement la première plante à avoir été domestiquée dans le Nouveau Monde, voire sur la planète. On n'a jamais trouvé l'ancêtre sauvage de cette espèce, bien qu'on ait trouvé ceux d'autres espèces du genre Ipomoea.

La patate douce fut introduite par les Espagnols et les Portugais en Europe, en Asie, en Afrique et en Australie après la conquête du Nouveau Monde. Par contre, elle a été introduite en Océanie bien avant la découverte de l'Amérique, peut-être vers 1 500 avant notre ère, ce qui signifie qu'elle aurait voyagé vers l'ouest en empruntant les embarcations sud-américaines, puis polynésiennes pour s'installer graduellement sur toutes les îles du Pacifique, où elle fait depuis longtemps partie de l’alimentation de base. Une autre hypothèse veut que ses semences aient pu être disséminées par des oiseaux, dont le pluvier doré de Polynésie, réputé pour être un visiteur occasionnel des côtes occidentales de l'Amérique du Sud. D'autres chercheurs pensent plutôt que les capsules contenant les semences auraient été entraînées par les courants marins et se seraient implantées le long des rives fertiles des îles du Pacifique.

Aujourd'hui, la patate douce est cultivée dans tous les pays tropicaux, où elle constitue une importante ressource alimentaire. En plusieurs endroits, on en nourrit également les animaux d'élevage.

Usages culinaires

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Bien choisir

On trouve des patates douces dans la majorité des épiceries. La couleur de leur chair va de blanc crème à pourpre en passant par l'orange et le rouge. D'un point de vue nutritionnel, les variétés à chair orange ou pourpre sont préférables.

Apprêts culinaires

La patate douce, comme l’igname, se prête aux mêmes usages culinaires que la pomme de terre. Nettement plus sucrée que celle de cette dernière, sa chair permet également d'en faire des entremets, des marmelades, des poudings, des biscuits, des gâteaux, des glaces, des crêpes et d'autres desserts.

• Comme légume d’accompagnement, les cuire à l'eau. Ou en faire des tranches épaisses et les dorer à la poêle; cuire jusqu'à ce que l'intérieur soit tendre, puis assaisonner d'une herbe fraîche.
• Pour des potages ou des veloutés, cuire les cubes de patate douce dans du bouillon de poulet, passer au mélangeur, ajouter de la crème fraîche ou du yogourt, un filet de lime et du gingembre.
• Pour faire des galettes rôties, râper les tubercules et émincer finement un oignon. Presser dans un linge pour extraire le jus, mélanger avec des oeufs et de la farine et faire frire à la poêle. On peut assaisonner la préparation avec du cumin, des piments forts et du curry.
• À l’antillaise : faire cuire les tubercules coupés en cubes avec de l'oignon et des morceaux de courge dans du lait de coco assaisonné de clou de girofle, de cannelle et de sel.
• Intégrer de la chair de patate douce dans les purées de poisson, comme la brandade, un mélange de morue émiettée, d’huile, de crème et d’ail.
• En Afrique, on fait un pain plat croustillant en mélangeant en parts égales de la farine de blé et la chair cuite de patates douces. La pâte est ensuite divisée en portions, aplatie et cuite à la poêle, à sec ou avec un peu d’huile.
• Ne pas hésiter à intégrer des cubes de patate douce dans le couscous.

Jardinage biologique

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Bien que la patate douce soit originaire des tropiques, des chercheurs ont sélectionné des variétés que l'on peut cultiver dans le nord avec un succès relatif. Très décorative, la plante est aussi cultivée dans les plates-bandes de fleurs. La propagation se fait par bouturage. On peut se procurer les boutures chez un spécialiste ou les prélever soi-même sur un ou des plants qu'on aura gardés en pot à l'intérieur durant l'hiver. Il suffira alors de les mettre dans l'eau jusqu'à ce qu'elles aient formé de bonnes racines.

Quand on cultive soi-même les patates douces, on a le bénéfice de se régaler aussi des tiges et des feuilles qui se mangent comme des épinards.

Transplanter les plantules dès leur livraison ou les garder dans l'eau jusqu'au moment où il est possible de les mettre en pleine terre, c'est-à-dire lorsque les dangers de gel sont écartés. Choisir un endroit ensoleillé, chaud et exempt de mauvaises herbes. Constituer des buttons de terre bien meuble afin de favoriser la croissance des tubercules.

Le pH devrait se situer entre 5 et 6,5. Appliquer un engrais à base de phosphate et de potassium. Éviter l'azote qui risque de favoriser les tiges au détriment des tubercules. Veiller à ce que l'irrigation soit constante, mais éviter que les plants aient les pieds dans l'eau.

La récolte se fait lorsque le gel noircit les feuilles ou lorsque la température tombe sous les 10 ºC. Faire maturer les tubercules pendant une semaine ou deux dans un endroit humide où la température est d'environ 27 ºC, puis conserver à 18 ºC à l'obscurité.

Écologie et environnement

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À la fois moins exigeante pour le sol et plus productive à l'hectare que les céréales, la patate douce est en outre particulièrement bien adaptée aux climats arides et aux sols secs. De plus, puisqu’elle possède des tiges rampantes, elle protège le sol contre l'érosion éolienne. Dans les pays tropicaux, contrairement aux grandes cultures céréalières, elle est surtout le fait de petits producteurs, particulièrement des femmes, qui la cultivent bien souvent sur de minuscules lopins de terre. Cela leur permet de nourrir leur famille à moindre coût, la plante étant facile à multiplier puisqu'il suffit généralement de prélever des boutures sur les plants établis et de les piquer directement dans la terre, sans autre intervention d'importance. Énergétique et riche en nutriments, elle constitue, avec les autres légumes racines, une source alimentaire inestimable pour les plus démunis de la planète.

Écologie humaine Promouvoir la culture de la patate douce à chair orange dans les pays en développement est plus fructueux à maints égards que de fournir de l'aide alimentaire, sous forme de produits transformés ou de suppléments vitaminiques coûteux. Cette pratique favorise l'autosuffisance alimentaire de même que l'indépendance vis-à-vis des grandes entreprises transnationales, tout en préservant les traditions culinaires locales.

En Afrique et dans les Caraïbes, elle est à la base d'une industrie artisanale prolifique : la fabrication d'une farine moins coûteuse et plus riche que celle du blé et que les paysans transforment en pains, gâteaux et autres produits de consommation courante qu'ils écoulent sur les marchés locaux.

Considérée comme un aliment de sécurité, elle a sauvé des millions de personnes de la famine – tant en Afrique qu'au Japon et en Chine – à la suite de catastrophes écologiques ou humaines (sécheresse, conflits armés, etc.). Dans les plaines semi-arides de l'est de l'Afrique, elle porte le nom de cilera abana, littéralement « protectrice des enfants ». De plus, elle est présentement considérée comme l'une des meilleures solutions au grave problème de carence en vitamine A qui sévit dans toute l'Afrique subsaharienne, où trois millions d'enfants de moins de cinq ans souffrent de xérophtalmie, maladie oculaire directement attribuable à cette carence, laquelle est également en partie responsable du haut taux de mortalité chez les femmes enceintes. Or, des chercheurs ont observé que la consommation de patates douces à chair orange, même en petite quantité, élimine le risque de carence.

Sections La patate douce au fil du temps, Usages culinaires, Jardinage biologique, Écologie et environnement Recherche et rédaction : Paulette Vanier

Coordination du contenu : Josiane Cyr, Dt. P., nutritionniste

Fiche mise à jour : février 2006

Références

Note : les liens hypertextes menant vers d'autres sites ne sont pas mis à jour de façon continue. Il est possible qu'un lien devienne introuvable. Veuillez alors utiliser les outils de recherche pour retrouver l'information désirée.

Bibliographie

Aggie Horticural Network. Texas A&M University. Sweet Potato, another American. [Consulté le 4 mars 2004]. http://aggie-horticulture.tamu.edu
Agricultural Research Service. Dr. Duke's Phytochemical and Ethnobotanical Databases. Wild Yam, [Consulté le 20 janvier 2004]. www.ars-grin.gov
Brault-Dubuc Micheline, Caron Lahaie Liliane. Valeur nutritive des aliments, 9e édition. Édition : Société Brault-Lahaie, St-Lambert, Canada, 2003.
Centro Internacional de la papa. About Sweetpotato.[Consulté le 5 mars 2004]. www.cipotato.org
Dauzat Albert, Dubois Jean, Mitterand, Henri. Nouveau dictionnaire étymologique et historique, Librairie Larousse, Paris, 1971.
Desaulniers Marguerite, Dubost Mireille. Table de composition des aliments, volume 1. Département de nutrition, Université de Montréal, Canada, 2003.
Encyclopedia Britannica. Sweet Potato. Britannica.com [Consulté le 5 mars 2004]. www.britannica.com
Kiple Denneth F, Ornelas Kriemhild Coneè (Dir.) The Cambridge World History of Food, Cambridge Univesity Press, 2000.
Tannahill Reay. Food in History, Three Rivers Press, États-Unis, 1988.
Therapeutic Research Faculty (Ed). Wild Yam, Natural Medicines Comprehensive Database. [Consulté le 20 janvier 2004]. www.naturaldatabase.com
Toussaint-Samat Maguelonne. Histoire naturelle et morale de la nourriture, Bordas, France, 1987.

Notes

1. Hou DX. Potential mechanisms of cancer chemoprevention by anthocyanins. Curr Mol Med 2003 March;3(2):149-59.
2. Kano M, Takayanagi T, Harada K, Makino K, Ishikawa F. Antioxidative activity of anthocyanins from purple sweet potato, Ipomoera batatas cultivar Ayamurasaki. Biosci Biotechnol Biochem 2005 May;69(5):979-88.
3. Philpott M, Gould KS, et al. In situ and in vitro antioxidant activity of sweetpotato anthocyanins. J Agric Food Chem 2004 March 24;52(6):1511-3.
4. Islam MS, Yoshimoto M, et al. Identification and characterization of foliar polyphenolic composition in sweetpotato (Ipomoea batatas L.) genotypes. J Agric Food Chem 2002 June 19;50(13):3718-22.
5. Philpott M, Gould KS, et al. Enhanced coloration reveals high antioxidant potential in new sweetpotato cultivars. J Sci Food Agric 2003;83:1076-82.
6. Hou WC, Chen YC, et al. Antioxidant activities of trypsin inhibitor, a 33 KDa root storage protein of sweet potato (Ipomoea batatas (L.) Lam cv. Tainong 57). J Agric Food Chem 2001 June;49(6):2978-81.
7. Stahl W, Sies H. Bioactivity and protective effects of natural carotenoids. Biochim Biophys Acta 2005 May 30;1740(2):101-7.
8. van Jaarsveld PJ, Faber M, et al. Beta-carotene-rich orange-fleshed sweet potato improves the vitamin A status of primary school children assessed with the modified-relative-dose-response test. Am J Clin Nutr 2005 May;81(5):1080-7.
9. Jalal F, Nesheim MC, et al. Serum retinol concentrations in children are affected by food sources of beta-carotene, fat intake, and anthelmintic drug treatment. Am J Clin Nutr 1998 September;68(3):623-9.
10. Haskell MJ, Jamil KM, et al. Daily consumption of Indian spinach (Basella alba) or sweet potatoes has a positive effect on total-body vitamin A stores in Bangladeshi men. Am J Clin Nutr 2004 September;80(3):705-14.
11. Tseng M, Breslow RA, et al. Dietary patterns and prostate cancer risk in the National Health and Nutrition Examination Survey Epidemiological Follow-up Study cohort. Cancer Epidemiol Biomarkers Prev 2004 January;13(1):71-7.
12. Pandey M, Shukla VK. Diet and gallbladder cancer: a case-control study. Eur J Cancer Prev 2002 August;11(4):365-8.
13. Hirose K, Tajima K, et al. A large-scale, hospital-based case-control study of risk factors of breast cancer according to menopausal status. Jpn J Cancer Res 1995 February;86(2):146-54.
14. Hagiwara A, Yoshino H, et al. Prevention by natural food anthocyanins, purple sweet potato color and red cabbage color, of 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine (PhIP)-associated colorectal carcinogenesis in rats initiated with 1,2-dimethylhydrazine. J Toxicol Sci 2002 February;27(1):57-68.
15. Yoshimoto M, Okuno S, et al. Antimutagenicity of sweetpotato (Ipomoea batatas) roots. Biosci Biotechnol Biochem 1999 March;63(3):537-41.
16. Kusano S, Abe H, Tamura H. Isolation of antidiabetic components from white-skinned sweet potato (Ipomoea batatas L.). Biosci Biotechnol Biochem 2001 January;65(1):109-14.
17. Ludvik BH, Mahdjoobian K, et al. The effect of Ipomoea batatas (Caiapo) on glucose metabolism and serum cholesterol in patients with type 2 diabetes: a randomized study. Diabetes Care 2002 January;25(1):239-40.
18. Matsui T, Ueda T, et al. Alpha-Glucosidase inhibitory action of natural acylated anthocyanins. 1. Survey of natural pigments with potent inhibitory activity. J Agric Food Chem 2001 April;49(4):1948-51.
19. Matsui T, Ebuchi S, et al. Anti-hyperglycemic effect of diacylated anthocyanin derived from Ipomoea batatas cultivar Ayamurasaki can be achieved through the alpha-glucosidase inhibitory action. J Agric Food Chem 2002 December 4;50(25):7244-8.
20. Salleh MN, Runnie I, et al. Inhibition of low-density lipoprotein oxidation and up-regulation of low-density lipoprotein receptor in HepG2 cells by tropical plant extracts. J Agric Food Chem 2002 June 19;50(13):3693-7.
21. Runnie I, Salleh MN, et al. Vasorelaxation induced by common edible tropical plant extracts in isolated rat aorta and mesenteric vascular bed. J Ethnopharmacol 2004 June;92(2-3):311-6.
22. Zhao G, Kan J, et al. Characterization and immunostimulatory activity of an (1-->6)-a-D-glucan from the root of Ipomoea batatas. Int Immunopharmacol 2005 August;5(9):1436-45.
23. Miyazaki Y, Kusano S, et al. Effects on immune response of antidiabetic ingredients from white-skinned sweet potato (Ipomoea batatas L.). Nutrition 2005 March;21(3):358-62.
24. Islam MS, Yoshimoto M, et al. Anthocyanin compositions in sweetpotato (Ipomoea batatas L.) leaves. Biosci Biotechnol Biochem 2002 November;66(11):2483-6.

Single-Leg Romanian Deadlift Off Box by Mark Young

I love the conventional single-leg Romanian deadlift, but the truth is that most people just can't perform it properly to save their life. They're veering all over the place like Britney Spears escaping rehab.

Instead, I like the off-the-box version because it allows the lifter to regain balance between repetitions and use more weight. It also takes away the ability to use the stretch-shortening cycle (aka "the bounce") at the bottom of the movement, resulting in greater muscular contraction of the glutes and hamstrings.

To perform this movement, you'll need to place two dumbbells on a low box (about 8 inches high) or aerobic step. From here you'll bend forward at the hip, bringing one leg straight out behind you in line with your body. (It helps to think of a broomstick running from the back of your head all the way to the ankle.)

From this position, bend the planted leg slightly and grab the dumbbells. Stand up by contracting your glutes, then drive your hips back to avoid falling forward as you lower the weights to the starting position. Make sure the dumbbells come to a complete stop on the box between reps.

The trailing leg and the body should move as one unit. Personally, I like to think of those drinking-bird toys that you can attach to the side of a glass. Balance will be difficult at first, but over the course of a few weeks this movement should become much easier, and your weights should increase dramatically.

Joint-Friendly Training by Nick Tumminello

Everyone knows the best lifts for building strength, size, and sport-specific power. But what if you can't squat because you have bum knees? What if you can't do bench presses and/or overhead lifts because of lingering shoulder injuries? What if your bad back makes deadlifts a bad idea?

I've worked with lots of athletes over the years with the issues I just described, and I've found alternative exercises that helped them get bigger and stronger. I'm able to do this with a concept I call joint-friendly lifting.

Joint-friendly lifts are simply creative variations that aren't as hard on the joints as their traditional counterparts. They allow serious lifters and athletes to work around their limitations without compromising the results they get from their training.

Before I get into the specific exercises, I want to wave the obligatory caution flag: Before switching out the tried-and-true lifts for the ones I show here, make sure the aches and pains you have aren't caused by suboptimal exercise technique, poor program design, or too much training with too little recovery.

I also want to mention an article I wrote a few months ago called "Making Gains with Pain." Today's article shows you how to work around your pain and limitations. The earlier piece shows you how to alleviate that pain. I know I'm biased, but I recommend it as a complement to the one you're about to read.

Joint-Friendly Lifts

The problem: back pain caused by disc issues prevents you from loading your spine with a barbell or dumbbells on traditional squats

The solution: one-legged squat off a bench or step

The kettlebell folks have popularized the pistol squat (shown below). But I rarely use pistols with my athletes, especially those with back pain related to disc problems, since they force a lot of unnecessary spinal flexion. Also, pistols don't allow the glutes to activate as much as the variation shown above due to the position of the torso. Glute activation is important, since it helps reduce the load on the spine and increases stabilization of the knee joint.

The best way to add load to a one-legged squat is to put on a weight vest. This will increase the intensity of the exercise without adding stress to your bad back.

The problem: back and/or knee pain

The solution: sled work

I absolutely love sled training. I use it with just about everyone who walks through our doors. It's especially valuable for those who have knee problems and those who have back trouble. I've found these athletes can move heavy loads on the sled with no added stress on their painful areas.

My favorite sled exercises:

Sled dragging

Sled dragging with the hand position shown in the photo below is much safer than using a waist or shoulder harness for people who have back issues. Be sure to maintain good spinal alignment, and don't allow your arms to move away from your sides.

Sled pulling

This is a great way to blast your quads if you have knee problems and can't do squats, lunges, or leg extensions. It's also a valuable exercise for knee rehab, thanks to the terminal knee-extension action it requires.

No sled? No problem — just get a big tire from a junkyard.

While I'm on the subject of tires, I should mention that tire flips, as performed in the example shown below, are not a joint-friendly lift. Even if you have the hip mobility to get low enough to maintain a neutral spine — an ability that eludes 90 percent of serious lifters, I'd estimate — this exercise still puts a serious amount of stress on your lower back.

I'm not saying tire flips are a bad exercise. But I am predicting that many of the people who do them will end up paying for some back surgeon's new Porsche. There are no bad exercises, just bad applications.

Sled/plate pushing

This is another of our go-to exercises for building strength and increasing work capacity without putting excess stress on the knees and backs of our athletes.

You want to keep your back straight, with your hips more or less level to your shoulders. Athletes with bad backs need to be especially cognizant of their back position, maintaining a neutral spine and avoiding spinal flexion as they step forward.

For building strength, stack up a sled and push it for 20 to 40 yards. To improve conditioning, use a plate push (as shown above) for 50 to 100 yards.

The problem: disc herniation, or any other back injury that prevents you from doing deadlifts, hyperextensions, or reverse hypers.

The solution: one-leg hip lift with weight plate

As with sled dragging, this is another exercise we use with almost everyone we train. But it's especially valuable for athletes and clients who need posterior-chain work but can't do the traditional hip-extension exercises.

Hold as much weight as you can without discomfort on top of your shin, as shown below.

The movement is straightforward. With the heel of your working leg on a bench or step, contract your glutes and hamstrings to elevate your hips off the floor, until your body forms a straight line from the knee of your working leg to your shoulders. Do all your reps with that leg, then switch.

The problem: an injury that puts stress on the shoulder joint during press-type movements

The solution: floor press

By limiting the range of motion, the floor press also limits stress on the injured shoulder. Many of our athletes who experience pain during and after bench presses find they can floor press big weights without discomfort.

The problem: shoulder pain limits or prevents overhead lifts like the shoulder press and push jerk

The solution: angled shoulder press

The reason it works for people who can't perform overhead lifts is simple: It's not overhead. It allows heavy loads and, as a bonus, requires the core muscles to control and resist rotation throughout the range of motion.

One key to performing the angled press is keeping your forearm perpendicular to the barbell, as shown below.

The problem: shoulder pain prevents external shoulder rotation when the arms are overhead in exercises like the pull-up and lat pulldown

The solution: angled lat pulldown

This is, as you probably guessed, the pulling version of the angled shoulder press. And like that exercise, it forces your core muscles to work as you struggle to stay upright as the weight pulls you forward. Execution is simple enough: stand in front of the lat-pulldown station and pull the bar to your upper chest.

Final Thoughts

You've heard this one hundreds of times: "Train smarter, not harder." In my opinion, the saying should be updated to this: "Train smarter and harder."

If you currently suffer from back, knee, and/or shoulder pain, you have no choice but to train smarter than the average lifter in your gym. But you also need to train harder to recover from your injury, and to prevent a recurrence. With joint-friendly lifts, it's possible to do both.

But even if you have no injuries, joint-friendly lifts are a pretty good way to help you maintain that winning streak. Not only are they easier on your most vulnerable joints, they provide new, interesting, and challenging ways to build muscle and improve your strength, athleticism, and work capacity.

Assuming, of course, you're interesting in that sort of thing...

About the Author

Nick Tumminello is a highly sought-after expert in the field of human performance training and owner of Performance University in Baltimore. He's the developer of the Core Bar and has produced numerous best-selling DVDs, including Secrets of Self Joint Mobilization, Secrets of Self Myofascial Release, and Warm-Up Progressions volumes 1 and 2. For more information, and to sign up for his newsletter, The Performance Post, check out his website.

© 1998 — 2009 Testosterone, LLC. All Rights Reserved.

Heavier Weight, Less Time by Chad Waterbury

On a recent Saturday I needed a respite from work so I plopped down on the couch and "fired up the picture box." (This is midwestern lingo for saying, "I turned on the television.") Watching the tube on a Saturday afternoon is always a crapshoot. If you've got my luck, there's usually nothing on except for reruns of Leave it to Beaver or that nauseating train wreck Full House.

Anyway, much to my delight, I flipped to a rerun of the World's Strongest Man (WSM) competition on ESPN. You can't help but be mesmerized by those gargantuan physiques struggling through events that display preternatural levels of brute strength.

The event I caught was Deadlift for Reps. In this challenge, the guys were given 60 seconds to lockout as many deadlifts as possible. While that might sound ordinary, keep in mind they were deadlifting the back end of two cars that were hinged to a massive bar.

I can't remember who won the event, but I distinctly remember who came in second: Mark Felix from Grenada. The winner got 17 reps, but Felix just missed tying him with 16.

Mark Felix

Why is this important? Because Felix was the favorite for this challenge. The deadlift was his thing. He started off looking stronger and more solid than any of the other strongmen. Indeed, he should have won. But he made a critical mistake. It's the same mistake that many of you are probably making in the gym.

It's easy for me to play armchair expert, especially since I help people build strength and performance for a living. However, I wondered if Felix knew what he did wrong. Like any great athlete, he was in-tune with his body. He knew he messed up, and he articulated it to big Bill Kazmaier after the event.

Since I don't have the transcript, I'm going to use a little creative license and paraphrase how the post-event interview went between Mark Felix and Bill Kazmaier.

Bill: You looked strong, Mark, but you couldn't pull off a win. What do you think happened?

Felix: I should've rested sooner. If I had, I think I could've gotten another two or three reps.

Felix's reply was very telling. There's a lot to what he said. But it requires us to dig a little deeper.

That's the subject of this article.

The Millionaire Challenge

Let's imagine for a moment that über businessman, Richard Branson, has a passion for weightlifting like he does for flying. He's got billions of bucks and an insatiable desire to compete. And let's say he happens to be your training partner.

As far-fetched as this sounds, it wouldn't be beyond Branson to offer a million bucks to anyone who could beat him in a timed deadlift contest, just like the one in the WSM competition. The goal is to complete as many bodyweight deadlifts as possible in one minute. The winner gets a million; the loser gets a set of steak knives.

Now, if you and Branson had similar levels of strength, what approach would you use to win the event? If you're like most people — and most of the WSM competitors — you'd push yourself to failure to knock out as many reps as fast as possible and then use the remaining time to will up as many more deadlifts as your soul could muster.

This is exactly what Mark Felix did, and it's the reason he lost. He pushed himself too far, too fast. There's a much better approach, but there's more to say.

Let's get to some science.

I Have a Theory

Everything I do in terms of training my clients for size and strength hinges on the neuroscience-based Size Principle. This principle states that motor units (the muscle fiber bundle along with its associated neuron) are recruited in an orderly fashion. The smallest, weakest motor units are recruited first. Then, larger, stronger motor units are recruited if higher levels of force are required.

The goal of any size and strength-building set should be to reach the upper right corner, as depicted by the region in red.

There are two ways to look at this. First, you could say that when you recruit the largest motor units, you're also recruiting all the other motor units. The second way to look at it is this: the smaller motor units must be along for the task if you're going to reach the largest ones. In other words, you can't selectively jump to the strongest motor units without going through the smaller ones.

That's the beauty of the Size Principle. When you understand it, you know how to make training for size and strength more effective. But it's also why certain methods aren't ideal for building strength, or maintaining your performance during a workout.

A triple-drop set is when you perform three similar movements in a row with little or no rest between each mini set. Here's how a triple-drop set might look for the shoulders:

Dumbbell shoulder press for 8 reps
Rest 10 seconds

Dumbbell shoulder press with palms facing each other for 8 reps
Rest 10 seconds

Dumbbell side raise for 8 reps
Rest 3 minutes and repeat

I'm sure most of you have performed some version of a triple-drop set. And I'm also pretty sure that you could never repeat it with the same amount of weight the second time around. In fact, with each subsequent cycle you probably had to lower the load around 20%, even with 3 minutes of rest (theoretically, three minutes should be enough time to fully regain your strength from a shoulder circuit).

But you can't regain your strength, and this goes for any type of training to failure. It's the same mistake that Mark Felix made.

According to what the Size Principle tells us, as you approach failure you're recruiting the smaller, weaker motor units. This is why the set gets harder. In essence, you're trying to lift a weight after your strongest motor units went to the bench. If you recruited more of the large motor units, or if the large motor units didn't drop out, the set would get easier, or stay just as easy, respectively. But it doesn't because the largest motor units only have the capacity to withstand around 10 seconds worth of ball-busting effort. After that, they're done.

So what happens if you keep pushing past the 10-second mark? You start fatiguing the smaller motor units, too. Then, if you keep pushing, you merge down to the smallest, weakest motor units. And this is where you run into problems.

I have a theory. When you fatigue the smaller, weaker motor units it sets up a roadblock to your biggest, strongest motor units. Remember, the only way to get to the biggest, strongest motor units is by going through the smaller ones. If the smaller ones are fatigued, you can't reach the biggest ones.

Here's how the roadblock looks.

This is why pushing yourself to failure for your first set keeps you from maintaining your strength. And this is why I don't use triple-drop sets, except for metabolic conditioning (even then, I still question the validity of the approach).

A Better Way to Train

I doubt I'd need to twist your arm to convince you that being able to perform more reps with a heavier weight in a workout is more beneficial than doing the same amount of reps with a lighter weight. The system I use for training is based on maximizing your performance, and it's the core component of my book, Huge in a Hurry.

I take what science demonstrates, and pair that with what I've experienced in 13 years of training people at all levels. The bottom line, like Charles Staley often says, is "manage fatigue." You can't maintain your performance if you push to failure right from the start. You need to dial it back in the earlier stages of a workout. By doing so, you'll be able to perform more total reps with a heavier weight. That's how you catapult your size and strength gains.

Don't get me wrong, your workouts should be intense and challenging. I'm not telling you to go easy. I'm telling you to go heavy, go fast, and don't push too far with your first few sets.

So now we're back to Mark Felix. As he mentioned in the interview with Kaz, Felix said if he would've rested sooner he could've done more reps. Keep in mind, this was a timedevent. He wasn't saying he needed more time to get more reps; he just needed to rest sooner. If he had, he could've done more reps in a minute.

And this is exactly why you should focus on the speed of your lifts. When your speed slows down drastically, your nervous system will be left to recruit the smaller motor units. If you keep pushing, you'll fatigue those motor units and you won't be able to reach the biggest, strongest motor units in subsequent sets.

Another approach, if you can't lift fast, is to limit the duration of your sets to 10 seconds. Mark Felix's first set of reps lasted about 30 seconds. That's why he didn't win.

Final Words

So, when training for strength, keep your speed up, and limit your heavy sets to 10 seconds or less. When muscle growth is the primary goal, you can bump up your time to 15 seconds, because some fatigue is necessary for fast muscle gains.

Just remember, it's not how many reps you do, or how heavy the load is that matters. What matters is how long the sets last. Keep it short. Quit when you're ahead and you'll get bigger and stronger — fast.

© 1998 — 2009 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/free_online_article/sports_body_training_performance/heavier_weight_less_time

Lactic Acid Training for Fat Loss by Charles Poliquin

Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.

Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.

This method is called the "German Body Composition" program, or GBC for short.

While many people in the field–TC included–have professed skepticism that the exercise induced GH release was sufficient enough to cause significant fat burning, my personal experience with scores of athletes confirms the effect.

Consider that the typical amount of GH that professional bodybuilders inject each day is actually a smaller amount than that released by the pituitary during lactate training! In fact, if the program is done correctly, GH production is 9 times normal–enough to make an army of dwarves grow tall.

While the original GBC program proved to be very popular for lay people and the average athlete, I often use an advanced version of GBC for elite athletes and super conditioned amateurs.

Not only does Advanced GBC lead to dramatic fat loss, but it is also quite effective in growing muscle and developing muscular endurance.

At first glance, the program seems easy, perhaps ridiculously so, but if done properly, it is anything but easy. When I first presented a version of it to the National Judo Team, they laughed.

I simply challenged them to do 3 circuits of the following:

12 squats (at 12RM)
Rest 60 seconds
12 chins (at 12RM)
Rest 60 seconds
12 deadlifts (at 12 RM)
Rest 60 seconds
12 dips (at 12 RM)

Despite their confidence, they only completed one circuit and promptly turned green.

The first time I tried it with Marty LaPointe from the Detroit Red Wings, we practically had to put him on the plane in a wheel chair.

The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM.

In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25 reps.

The Advanced GBC Program

You will perform 2 exercises each training session using the following split:

Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.

Here are some suggested movements, along with the prescribed rest periods.

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows to Neck
Rest 2 minutes
Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

Day Three: Off

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Decline Barbell Extensions
Rest 10 seconds
B3. 25 Cable Pressdowns
Rest 2 minutes
Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
Rest 2 minutes
Repeat 3 times

Additional Notes:

• If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.

• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.

• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

• You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production

• Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH.

• These workouts demand a high level of motivation, so you had better be on something like Biotest’s Spike to help you complete the workout.

Additional Notes Regarding Fat Loss

As a reader of Testosterone Nation, I am going to assume you are familiar with rudimentary rules of proper eating. However, I would like to stress a few points that you might not have routinely considered.

First of all, keep in mind that approximately 75% of the American population simply does not do well with carbs. As such, try to eat carbohydrate foods that score below 50 on the glycemic index. The obvious exception to this is post workout, when it is recommended that you do eat high GI carbs, along with protein.

Secondly, simply eat more vegetables–lots more vegetables. That simple trick alone will help you burn fat. You might also consider gorging on the cruciferous vegetables like broccoli, cauliflower, and cabbage, as there seems to be an epidemic of "man boobs" in America. These vegetables are strongly anti-estrogenic, and including them in your diet could go a long way in eliminating this unsightly and decidedly embarrassing problem.

Final Words

You don’t have to be a pre-diet Jarrod from Subway to undertake this program, but if you decide to try it, you’ll be very pleased with your newly found definition and newly found size and endurance.

© 1998 — 2005 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/free_online_article/sports_body_training_performance/lactic_acid_training_for_fat_loss