Sadly, it has been confirmed that on March 20, 2013, Nasser El Sonbaty passed away at the age of 47. Sources confirm that he died in his sleep while in Egypt. He will truly be missed and remembered for the contributions he made to the sport of bodybuilding.
Testosterone is the main anabolic hormone in our body. It can directly affect the training procedure. After weight training there is an increase in the content of this hormone in the blood. The logical sequence in this case would be the following: you exercise and testosterone secretion is increased, and thus begin the process of muscle anabolism or growth. However this muscle growth require building materials - amino acids and we reach to another important conclusion: we need to eat more protein. The equation is quite easy. However, recently American scientists rechecked this theory and concluded another unusual result. In the experiment, 12 bodybuilders performed bench press (5 sets of 10 repetitions to "failure") and jumping squats (5 sets of 10 repetitions with a weight representing 30% of maximum). After squats testosterone levels increased by 15%, and the bench gave only a 7 percent increase. Cortisol levels after both exercises have not changed, although it is assumed that high-intensity efforts incite secretion of catabolic hormones. The truth is that a part bodybuilders consumed large amounts of protein, while the other ate little protein, but larger amount of fats to maintain a high level of caloric intake. The results showed that in case of those who consumed a lot of fat, testosterone levels were higher and "Protein" group were behind them. But we should rush to make such conclusions. The study of the hormonal system of athletes has offered a lot of disappointing surprises. In short, muscle anabolism is still a mystery for science. The FDA has created rules regarding the use of certain terms on food labels. To understand what the food actually contains, you must know what these terms mean. Calorie Terms "Low Calorie" - Contains no more than 40 calories per serving. "Reduced Calorie" - Contains 25% fewer calories per serving than regular product "Calorie-Free" - Contains less than 5 calories per serving Sodium Terms "Low Sodium" - Containing 140mg of sodium or less per serving. "Very Low Sodium" - Containing 35mg of sodium or less per serving. Fat Terms (non-meat) "Fat-Free" - Contains no more than 0.5g of fat per serving. "Low Cholesterol" - Contains no more than 20g of cholesterol and less than 2g of saturated fat per serving. "Low Fat" - Contains no more than 3g of fat per serving Fat Terms (meat products) "Lean" - Contains no more than 10g of fat, no more than 4.5g of which is saturated fat, also contains less than 95mg of cholesterol per serving "Extra Lean" - Contains no more than 5g of fat, no more than 2g of which is saturated fat, also contains less than 95mg of cholesterol per serving Other Terms "Free", "No", "Zero" - Containing no amount, or a trivial amount "Sugar-Free" - Containing less than 0.5g per serving "Good Source" - Provides 10%-19% of Daily Value per serving "Light" - provides 1/3 fewer calories or 1/2 the amount of fat as the regular product per serving or if it's a "low fat", "low-calorie" food, it can be called "light" if it provides 1/2 the normal fat present A Beautiful Photo Gallery with Healthy Food Essentials for Muscle Building
An important fact in spotting is the position where you stand. It can make the difference between being helpful and being ineffective in case of emergency. There is a list that offers spotting tips for a variety of common exercises: Bench press: Stand behind the bench with your hands above or underneath the bar but not touching it. When the lifter needs you, lean in and get a quick grip on the bar. Chest fly and dumbbell chest press: For these dumbbell exercises and other versions performed on an incline bench, the spotter should place the hands close to the person’s wrists, not close to the weights. Many people spot underneath the elbows, which isn’t a crime but not as safe as in this case. When spotting flat-bench chest exercises the spotter should kneel on one knee behind the bench and follow the movement with the hands. For incline exercises, it is comfortable to stand with knees bent. Barbell squat: Standing behind the spotted be prepared to assist at the hips or underneath the arms. If there is squatting with a particularly heavy weight, there may be necessary two spotters, one standing on either side of the bar. Pull-up and dip: Standing behind the spotted to offer assistance by holding his or her shins or waist and guiding them upward. Machine exercises: Spotter should be placed at the bar or lever of the machine. For example, someone is spotted on the cable row, one should stand slightly behind and to the side of the spottee, grasping one of the handles and gently assist it the rest of the way. Never spot machine exercises by placing the hand underneath the weight stack. Regular training improves the quality of your sleep because you become physically exhausted at night when you go to bed. Current sleep researchers recommend that most people get at least seven to nine hours every night. But most of the individuals vary and you need to discover what is best for you. Many adults are chronically sleep deprived and are compromising their overall health and well-being. Sleep is always vital to your health, but even more important when you’re training your body. Because you are actively stressing your muscles, your cells need time to renovate. An important hormone for the maintenance and repair of muscle tissue is human growth hormone. Your body naturally secretes this hormone when you sleep. Studies show that supplementation isn’t positive for healthy individuals so don’t go out and buy HGH pills. If you deprive yourself of sufficient sleep, you’re limiting your opportunity for your muscle tissue to restore itself optimally. In this case why spend time training only to undermine your hard work by not getting enough sleep? Each one should take care of all aspects of health for achieving optimal results. There are many different esters that are used with anabolic/androgenic steroids, but essentially they all have the same function. Esters vary only in their ability to cut a steroid's water solubility. An ester like propionate for example will slow the discharge of a steroid for a few days, while the duration will be weeks with a decanoate ester. Esters have no effect on the affinity for the parent steroid to convert to estrogen or DHT nor will it affect the overall muscle-building potency of the compound. Any differences in results and side effects that may be noted by bodybuilders who have used various esterified versions of the same base steroid are just issues of timing. Testosterone enanthate causes estrogen related problems more readily than Sustanon, simply because with enanthate testosterone levels will peak and trough much sooner. Similarly testosterone suspension is the worst in regards to gyno and water bloat because blood hormone levels peak so rapidly with this drug. Instead of waiting weeks for testosterone levels to increase to their highest point, here the action is just a couple of days. Given an equal blood level of testosterone, there would be no dissimilarity in the rate of aromatization or DHT conversion between different esters. However esters do technically effect potency by calculating the steroid weight. The heavier the ester chain, the greater is its percentage of the total weight. In the case of testosterone enanthate for example, 250mg of esterified steroid is equal to only 180mg of free testosterone. 70mgs out of each 250mg injection is the weight of the ester. If we want o be really selective, we could consider enanthate slightly more potent than cypionate as its ester chain contains one less carbon atom and therefore taking up a slightly smaller percentage of total weight. Propionate would of course come out on top of the three, releasing a measurable amount more testosterone per injection than cypionate or enanthate. |
AuthorI hope that this health blog will guide through the great journey of bodybuilding. Build muscles in a healthy way. Archives
August 2015
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