Posts Tagged training
Ellagitannins are bioactive polyphenols abundant in somefruits and nuts, such as pomegranates, black raspberries, raspberries,strawberries, walnuts and almonds. Pomegranate (Punica granatum L.) fruits are widely consumedfresh and as a beverage, such as juice. If you have been reading the news lately, pomegranate juice has been found to have a protective role in preventing heart disease, high blood pressure and prostate cancer— and now it can even protect skeletal muscle!
A previous study reported that tart cherry juice prevents muscle soreness via potent antioxidant effects; pomegranate juice seems to also provide protective effects from muscle damage. The mechanisms mediating polyphenol supplementation from fruit are not clear, but may be linked to a reduction of oxidative stress and inflammation, which is caused by intense exercise.
Subjects consumed pomegranate juice twice daily and then performed a bout of maximal eccentric exercise— the most muscle-damaging form of exercise you can perform. After the intense workout session, the group that consumed pomegranate juice recovered from exercise faster than the group that did not consume pomegranate juice, and had less muscle soreness. In conclusion, this study demonstrates that twice-daily pomegranate juice consumption rich in ellagitannin supplementation over a nine-day period improves strength recovery 48-72 hours following a damaging bout of eccentric exercise.
Joel Stubbs on Pullups:
“I like doing chins first and with different grips, because this really warms up the various back muscles and stretches them out. When I change my hand positions, I feel different muscles working in different ways. I feel more of my upper lats and rear delts working with the wide forward [overhand] grip. With the hammer [palms facing each other] grip, I feel more of the traps tying into the rhomboid area. With the reverse [underhand] grip, I feel more of my rhomboids and the lower part of the lats.”
His entire Back Workout!
This is the FST-7 Training Guide taken off of Hany Rambod’s webppage. I figured I’d post it here and allow some of you to quickly read through it to get a basic idea of what FST-7 training is. FST-7 is an AWESOME training program that truly allows for insane lean muscle growth by stretching the muscle fascia from the inside out. Here is the description. Enjoy! Please let me know if you have any questions at all!
FST-7 Training Principle.
It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible. The example in the Pro Creator article in April 2008 issue is a workout for the biceps.
Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12(30-45 seconds between sets while sipping water-more on this next month)*
Smaller muscles like Biceps, Triceps and Calves can and should be trained twice a week,while bigger muscles should be trained only once a week.Here is an example of a split:
4-Chest and Tri’s
5-Back and Calves
6-Shoulders and Bi’s
* This is the FST-7 exercise. Keeping rest intervals between 30-45 seconds and making sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.
You should refrain from using compound lifts as your “seven set,” because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this “seven set”. Perform your “seven set” at the end of the workout for that muscle group.**
The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in acheiving muscle growth because the mucsle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.
** Restricting the “seven sets” as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including “front-loading the seven sets”, that will be discussed in the forums and blogs to allow creativity in workouts and to shock and further stretch the fascia and enhance muscle growth.
Jack3d Review Episode 1! This is my first video post and supplement review. If you have any questions please feel free to ask me or comment. You can also email me at email@example.com. SupplementStand.com will be launching soon!