Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[xydboy]

7 hours ago, Steve5380 said:

It was very wise that he put the stops on the rack once he tried the 170 kg.

But, again, he could have placed them one notch higher, and he could have deposited the weight rather than escaping under it.

The safe jump/roll may be safe, but still to fall on the knees hoping that the back clears the bar is not an ideal way to end a set.

But usually people would just drop the weight rather than to deposit them nicely on the rack. Within the short span of time and with compromised strength and form, it would be less likely to put the weight down on the rack. Higher chance of the individual to just drop it and escape from the bar.

[heliumduck]

 

#facepulls

[xydboy]

1 hour ago, heliumduck said:

 

#facepulls

I've been doing this exercise as part of my shoulders day for a long while. Pretty good and important to feel the contraction and balance between both sides when you pull.

[heliumduck]

wah XYD, I had no idea the keotbeast squat form was such a long drawn out discussion on technicality.....
when will I reach that stage sia

 

anyway...

 

[heliumduck]

http://www.coachmag.co.uk/healthy-eating/5348/healthy-breakfasts-worth-getting-up-for

 

The day ahead thinks it’s tough, but it hasn’t met you and your healthy breakfast yet

LAURA POTTER

10 MAY 2016

 

Stuck in a breakfast rut? Probably – a recent survey found that we’re creatures of culinary habit. Breakfast cereals are our most common choice with 59% regularly crunching a bowl of flakes, while 51% generally choose toast. You can do better than that! These bespoke breakfasts designed by experts provide the perfect fuel, nourishment, mix of nutrients – and flavour – for whatever you have planned post-petit déjeuner. Read on, and join the breakfast revolution.

Eat overnight oats before a day of hell at work

You know you probably won’t get much of a lunch or dinner thanks to a chaotic working day, so you have to pre-empt this nightmare with something that will help fuel you for as long as possible.

Start with overnight oats, says dietician Helen Bond. “The night before, place 30g oats in a bowl, mix in 100ml low-fat natural yoghurt, 50ml semi-skimmed milk and a teaspoon of cinnamon, then top with grated apple, a scattering of walnuts and a teaspoon of chia seeds. Cover and leave overnight in the fridge. Oats are low-GI, meaning they provide slowly released, sustainable energy – perfect for perking up flagging energy levels; the Alpha-linolenic acid in walnuts has a positive effect on blood pressure – good news for stress levels; apples add sweetness, along with a sprinkling of cinnamon to help curb a sweet tooth when biscuits come out in the meeting room, while chia seeds contain essential fatty acids as well as feel-full fibre and protein.”

Eat poached eggs, and grilled tomatoes and mushrooms before a day surrounded by evil snacks

 

You’re trying to lose weight and want something low in calories that will keep you full all morning so you can keep your hands out of the office biscuit tin.

“Forget diet cereals,” says nutritionist Amanda Ursell. “Go for two poached eggs with grilled tomatoes and mushrooms. That’s only 250 calories and research shows that a two-egg breakfast is particularly filling, not only keeping you satiated in the morning and helping you avoid snacking mid-morning, but also helping you to eat less at lunch time, a phenomenon that carries on through the day so that you have an effortless calorie deficit. The satiating effect appears to last for 36 hours.” The same can’t be said for a sad, dusty bowl of diet flakes.

Drink a smoothie before a day of indulgence

You’re getting ready for a day at the races. Think vast consumption of canapés, and a healthy flow of fizz all through the afternoon and evening. Breakfast has to provide a good grounding.

Nutritionist Amanda Hamilton recommends setting yourself up with a super smoothie. “Not only is it easily made and digested, it’s delicious, packed full with nutrients, and thanks to the protein content, it’s sustaining enough to take the edge off canapé cravings. Just blend a sliced banana, three quarters of a cup of Rhythm coconut kefir yoghurt – it’s bursting with probiotics to help you avoid getting bloated – plus a tablespoon of Sweet Freedom syrup or honey, half a handful of berries, half a teaspoon of grated ginger and a tablespoon of nut butter for protein.”

Eat porridge before an epic training session

You’ve got a massive sporting day ahead, be it a very heavy cardio session at the gym, a hefty run or a leg-trembling cycle ride. Without the right fuel you’re going to be a mess.

“Full of slow-release carbs, porridge is the perfect way to start your day,” says Anita Bean, sports nutritionist and author of The Complete Guide To Sports Nutrition. “Blueberries are powerhouses of nutrients – rich in polyphenols and vitamin C, both of which help to increase exercise performance and promote speedy recovery. Make porridge with 50g rolled oats and 300ml milk, but cook in a handful of blueberries [it will turn a rich purple], stir in a pinch of cinnamon and a few drops of vanilla extract if you fancy, top with a few extra blueberries, half a banana sliced and a drizzle of honey or maple syrup. That will provide an impressive 18g of protein, and 70g of fuelling carbs.”

Smoked salmon and scrambled eggs for a weekend treat

You want to take your time with a decadent weekend treat – but it needs to be one you won’t regret next time you try to do your belt up.

Nutritionist Ian Marber recommends getting your scramble on. “Smoked salmon, scrambled eggs and a slice of granary or rye toast is the perfect weekend choice. The wholegrain bread evens out blood sugars to avoid energy dips, eggs are rich in protein, while salmon offers protein as well as omega-3 fats. Combined with the fibre in the toast, the energy they create together is slow-release, meaning that appetite is easily managed for a few hours afterwards.”

......

[xydboy]

5 hours ago, heliumduck said:

wah XYD, I had no idea the keotbeast squat form was such a long drawn out discussion on technicality.....
when will I reach that stage sia

 

anyway...

 

 

Interesting video, thanks for sharing! As for squat form, well it takes years to perfect the technique. People train day in day out on it because they compete in powerlifting competitions. Just like weightlifters who train years on just that one movement that takes around 1 sec to perform - the snatch. Unless you plan on competing, otherwise i think it is sufficient to do what you have now wth regular increase of weight.

[heliumduck]

20 minutes ago, xydboy said:

Interesting video, thanks for sharing! As for squat form, well it takes years to perfect the technique. People train day in day out on it because they compete in powerlifting competitions. Just like weightlifters who train years on just that one movement that takes around 1 sec to perform - the snatch. Unless you plan on competing, otherwise i think it is sufficient to do what you have now wth regular increase of weight.

 

one always wants what one does not have =)

 

in other news....

this has English text in it #legpress

[xydboy]

8 minutes ago, heliumduck said:

 

one always wants what one does not have =)

 

in other news....

this has English text in it #legpress

 

 

I thought this was posted before here, looks quite familiar. Or maybe I've seen it somewhere else. Regardless, the leg press is something that can be very safe. Lots of studies have been done using leg press on the very young to the very elderly. No health issues have been raised during the process of investigation. Just got to make sure that the form is correct.

[heliumduck]

On ‎15‎/‎5‎/‎2016 at 8:45 PM, xydboy said:

I thought this was posted before here, looks quite familiar. Or maybe I've seen it somewhere else. Regardless, the leg press is something that can be very safe. Lots of studies have been done using leg press on the very young to the very elderly. No health issues have been raised during the process of investigation. Just got to make sure that the form is correct.

probably by me ? LOL

 

 

Quote

 

His form melts me......

 

Quote

 

https://www.facebook.com/photo.php?fbid=216161002083377&set=pcb.216161065416704&type=3&theater

Edited May 16, 2016 by heliumduck

[xydboy]

 

Duckie seems very intrigued by the hunks out there. Most importantly, the person to out-perform is yourself. So many people with different body shapes out there, as long as you push yourself, it doesn't matter if you don't turn out like them. Good for goal setting, but be process oriented, not outcome oriented.

[Steve5380]

3 hours ago, xydboy said:

 

Duckie seems very intrigued by the hunks out there. Most importantly, the person to out-perform is yourself. So many people with different body shapes out there, as long as you push yourself, it doesn't matter if you don't turn out like them. Good for goal setting, but be process oriented, not outcome oriented.

 

Very true.  We can set goals sporadically, but what must be continuous is the process.

[heliumduck]

On ‎16‎/‎5‎/‎2016 at 10:17 PM, xydboy said:

 

Duckie seems very intrigued by the hunks out there. Most importantly, the person to out-perform is yourself. So many people with different body shapes out there, as long as you push yourself, it doesn't matter if you don't turn out like them. Good for goal setting, but be process oriented, not outcome oriented.

 

21 hours ago, Steve5380 said:

 

Very true.  We can set goals sporadically, but what must be continuous is the process.

 

I MUST JIA YOU !!!!!!!

edit: focus is on form

Edited May 17, 2016 by heliumduck

[heliumduck]

in other news....

https://medium.com/@anthonyroberts/muscle-milk-syntha-6-isoflex-cellucor-and-optimum-nutritions-proteins-tested-for-bcaa-content-1bbd05ebf23#.6482ot6dp

 

Quote

Muscle Milk, Syntha 6, Isoflex, Cellucor, and Optimum Nutrition’s Proteins Tested for BCAA Content: ALL FAIL

A group from The Stockton College of New Jersey tested six (very) popular protein supplements for their actual Branched Chain Amino Acid Content and compared that with the BCAA claims made on the package. The group was comprised of the GNC house brand, Muscle Milk, BSN’s Syntha 6, Isoflex, Cellucor, Optimum Nutrition’s Gold Standard Whey (which I usually recommended until now), and their Hydrowhey (another product I commonly had recommended until seeing these tests).

Here’s a look at the abstract (or you can skip ahead to the chart below, which breaks down product claims versus actual amounts):

Quote

None of the products were even close to their claimed level of BCAAs…

The following chart represents the results from the study, with the product name to the far left, the actual (tested) milligrams of BCAA in the center column, and the amount of claimed milligrams to the right:

Quote

I don’t understand how Syntha 6 is so low, or how GNC could have two grams of BCAA when the claim is 15. But the abstract is out there, as is the poster presentation, so these companies have some explaining to do, and some tests to refute (if they can), because right now they look pretty awful…

And the way class action and Lanham Act lawsuits have been flying around the industry, I wouldn’t be surprised to see BCAA-based actions shortly.

Here's the poster presentation:

Quote

 

 

 

[xydboy]

21 minutes ago, heliumduck said:

in other news....

https://medium.com/@anthonyroberts/muscle-milk-syntha-6-isoflex-cellucor-and-optimum-nutritions-proteins-tested-for-bcaa-content-1bbd05ebf23#.6482ot6dp

 

 

 

Was reading this morning and first thing that came to my mind was the methodology. Its usually uncommon to use such assays around to find out the actual content. Most people would use chromatography; in fact, that's what labs would do when you ask them to analyse samples. With methodology in doubt, it would be unlikely that the findings would be repeatable. Not very wise either to use findings from a poster/abstract to pin point anything unless it has been published. Furthermore the method has yet to be validated thoroughly.

[Steve5380]

1 hour ago, heliumduck said:

in other news....

https://medium.com/@anthonyroberts/muscle-milk-syntha-6-isoflex-cellucor-and-optimum-nutritions-proteins-tested-for-bcaa-content-1bbd05ebf23#.6482ot6dp

 

It is not surprising to hear that health products don't live up to the claims by their manufacturers.

Something similar happens with vitamins, where the real content is often much lower than the advertised values.

 

What would be interesting to hear is that legal actions successfully punish the manufacturers who engage in deceptions,

not only in civil courts but in criminal ones as well.

[heliumduck]

http://www.menshealth.com/fitness/shoulder-and-chest-building-drop-set?cid=soc_Men%27s%20Health%20-%20MensHealth_FBPAGE_Men%27s%20Health__

 

drop set pyramid style....

[heliumduck]

https://labdoor.com/rankings/protein

 

Quote

PROTEIN RANKINGS
Highest Quality  Best Value
       
All  Dairy-Free  Soy-Free  Sugar-Free  Watchlist-Free
01     Myprotein Impact Whey Isolate  A
02     Integrated Supplements Whey Isolate Protein  A
03     Myprotein Impact Whey Protein  A
04     NOW Foods Whey Protein Isolate  A
05     Jay Robb's Whey Protein  A
06     Garden of Life Raw Protein  A
07     Spiru-Tein  A
08     Sunwarrior Warrior Blend Raw Vegan Protein  A
09     Vega Sports Performance Protein  A
10     MRM 100% All Natural Whey  A
11     Allmax Nutrition IsoNatural Whey Protein Isolate  A
12     Bulletproof Whey Protein  A
13     Nature's Best Zero Carb Isopure  A-
14     Optimum Gold Standard Natural 100% Whey  A-
15     Dymatize ISO-100  A-
16     Six Star Pro Nutrition Elite Series Whey Isolate Plus  A-
17     Pure Protein 100% Natural Whey Protein  A-
18     MusclePharm Casein  A-
19     Body Fortress Super Advanced Whey Isolate  A-
20     Quest Nutrition Protein Powder  A-
21     Optimum Gold Standard 100% Casein  A-
22     Shakeology  A-
23     Optimum Pro Complex  A-
24     MET-Rx Protein Plus  A-
25     Progenex More Muscle  A-
26     Cellucor COR-Performance Whey  A-
27     BioTrust Low Carb Protein Powder  A-
28     Optimum Gold Standard 100% Whey  A-
29     Optimum Platinum Hydro Whey  B+
30     MusclePharm MuscleGel Shot  B+
31     Vitamin Shoppe BodyTech Whey Tech Pro 24  B+
32     GNC Pro Performance AMP Amplified Wheybolic Extreme 60  B+
33     EAS 100% Whey Protein  B+
34     Dymatize Elite Whey Protein Isolate  B+
35     GNC Pro Performance AMP Amplified 100% Whey Protein  B
36     MusclePharm Arnold Schwarzenegger Series Iron Whey Protein  B
37     MusclePharm Combat Powder  B
38     Herbalife 24 Rebuild Strength  B
39     Body Fortress Super Advanced Whey Protein Powder  B
40     Six Star Pro Nutrition Elite Series Whey Protein  B
41     CytoSport Muscle Milk Naturals  B
42     Gaspari Nutrition MyoFusion Elite Protein Series  B
43     CytoSport Monster Milk  B
44     GNC Pro Performance 100% Casein  B
45     MuscleTech NITRO-TECH  B
46     Twinlab 100% Whey Protein Fuel  B-
47     BSN Syntha-6 Isolate  B-
48     CytoSport Muscle Milk  B-
49     CVS Protein Powder  B-
50     Gaspari Nutrition MyoFusion Probiotic Series  B-
51     Pro Jym Protein  B-
52     MuscleTech Phase8  B-
53     Pure Protein Whey Protein  C+
54     CytoSport Cyto Gainer  C-
55     American Pure Whey 100% Whey Protein Isolate  C-
56     BSN Syntha-6  D+
57     Giant Sports Delicious Protein  D+
58     Ensure High Protein  D+
59     SlimFast RTD  D+
60     MHP Up Your Mass  D
61     Nature's Best Zero Carb Isopure Drink  D
62     Pure Protein RTD Shake  D
63     Universal Nutrition Real Gains  D
64     EAS AdvantEdge Carb Control RTD  D
65     4 Dimension Nutrition Whey Phase  D
66     CytoSport Whey Isolate Protein Drink  D
67     GNC Total Lean Lean Shake  D
68     Optimum Serious Mass  D
69     EAS Myoplex Original RTD  D-
70     GNC Pro Performance AMP Amplified Mass XXX  F
71     CytoSport Monster Milk RTD  F
72     BSN Syntha-6 RTD  F
73     CytoSport Muscle Milk RTD  F
74     BSN True-Mass  F

 

[Steve5380]

5 hours ago, heliumduck said:

http://www.menshealth.com/fitness/shoulder-and-chest-building-drop-set?cid=soc_Men%27s%20Health%20-%20MensHealth_FBPAGE_Men%27s%20Health__

 

drop set pyramid style....

 

LOL! It takes some nerve to call these simple upper-body exercises a "diabolical drop set".

 

In a drop set, the transition from one weight to a lower one should happen nearly instantaneously.

The way he proposed by changing the height of the bench is too clumsy.

It would be better if he has tree benches adjusted to different angles and jumps from one to the other.

 

If we want to do drop sets, the most convenient way is to use a press machine and lower the weight by just moving a pin in a few seconds, or, having a spot that takes up the weight.

Edited May 21, 2016 by Steve5380

[Steve5380]

1 hour ago, heliumduck said:

https://labdoor.com/rankings/protein

 

Not all is rosy here.  They revealed this too: 

 

" In a surprising find, over 52% of products recorded measurable amounts of free-form amino acids, which spike protein content in standard laboratory tests but add little nutritional benefit (beyond physiologically appropriate proportions). Asparagine was the most commonly spiked amino acid (15/74 products), followed by alanine (11/74), glycine (8/74), taurine (8/74), and leucine (7/74). Histidine, glutamine, alanine, cysteine, and taurine were the highest-risk amino acids, recording the most severe spikes in our batch analysis, respectively. "

 

I rather stay with good old egg whites. They don't spike protein content with some chemicals.

[xydboy]

2 hours ago, heliumduck said:

http://www.menshealth.com/fitness/shoulder-and-chest-building-drop-set?cid=soc_Men%27s%20Health%20-%20MensHealth_FBPAGE_Men%27s%20Health__

 

drop set pyramid style....

There are many ways to skin a cat. So far, no one method is better than the other. Drop set is just means to engage the "time-under-tension" phenomenon that has been shown to be beneficial for muscle growth (Reference: http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2011.221200/full). As for the name...well, as long as its a catchy title, the author has fulfilled what he/she is set out to do.

2 hours ago, heliumduck said:

https://labdoor.com/rankings/protein

 

 

Well, most companies would captitalise on what little regulation is present when it comes to manufacturing and selling of supplements. In singapore, what stands between the consumer and the supplements is the Guidelines for Health Supplements by HSA. If you were to have a read at it, it doesn't control in terms of the amount of active ingredient in it. In the usual Acts, they do not govern anything on health supplements. As shown on HSA's website: "Currently, health supplements can be imported and sold without a licence from this Authority. They are not subjected to pre-market approval by this Authority. Nevertheless, dealers of health supplements are advised to comply with the guidelines for health supplements set out by this Authority. Dealers of health supplements include the importer, manufacturer, distributor and seller. The onus of responsibility in ensuring the safety and quality of health supplements, and compliance with the guidelines for health supplements rests with the dealer."

 

If you want a super pure one with very strict control (protein supplements) that many studies used, then you need to pay hell lot to get lab standard whey protein. The thing is, is it even worth it? It still falls down to the basics, this is a supplement, should you want to spend more time worrying on it or should you be watching your main diet? Not to mentioned focusing on your exercise regime.

Edited May 21, 2016 by xydboy

[SuperSentai]

1 hour ago, xydboy said:

Well, most companies would captitalise on what little regulation is present when it comes to manufacturing and selling of supplements. In singapore, what stands between the consumer and the supplements is the Guidelines for Health Supplements by HSA. If you were to have a read at it, it doesn't control in terms of the amount of active ingredient in it. In the usual Acts, they do not govern anything on health supplements. As shown on HSA's website: "Currently, health supplements can be imported and sold without a licence from this Authority. They are not subjected to pre-market approval by this Authority. Nevertheless, dealers of health supplements are advised to comply with the guidelines for health supplements set out by this Authority. Dealers of health supplements include the importer, manufacturer, distributor and seller. The onus of responsibility in ensuring the safety and quality of health supplements, and compliance with the guidelines for health supplements rests with the dealer."

 

If you want a super pure one with very strict control (protein supplements) that many studies used, then you need to pay hell lot to get lab standard whey protein. The thing is, is it even worth it? It still falls down to the basics, this is a supplement, should you want to spend more time worrying on it or should you be watching your main diet? Not to mentioned focusing on your exercise regime.

FYI, whey protein falls under the category of food supplement in Singapore, and so is under the purview of AVA, and not HSA, and is regulated by the Sale of Food Act and Food Regulation. 

[xydboy]

13 minutes ago, SuperSentai said:

FYI, whey protein falls under the category of food supplement in Singapore, and so is under the purview of AVA, and not HSA, and is regulated by the Sale of Food Act and Food Regulation. 

So does AVA sample the whey supplements sold in singapore? How about the rest of the supplements?also under AVA? Hmm...It is interesting to see only whey, but no surprise since its a derivative of milk. But quite weird when nothing is mentioned on other supplements. Moreover the legislation covered by AVA does not talk about supplements in general.

Edited May 21, 2016 by xydboy

[heliumduck]

http://daily.barbellshrugged.com/what-you-need-to-know-about-fascia/

 

Quote

 

What you need to know about fascia

By Dr. Eric Hefferon

 

Dr. Eric Hefferon is a Physical Therapist, strength & conditioning professional, and a competitive fitness enthusiast from Glendale, Arizona. Today, he’s got some great advice on how you can take better care of your fascia, feel great, and perform at your very best.

Enjoy and share,

Chris

—

i want to talk to you about fascia, so that you can better understand your body and why you’re likely not be performing at your best. Fascia is the connective tissue or internal mesh that lines your entire body from head to toe. When taking a look under the skin, it looks like an omni-directional spider web made of collagen (strong), elastin (flexible) and a liquid gel. Together, these elements provide both strength and flexibility. This material lines every single muscle fiber, every organ and bone, and acts as a structural and communication network throughout the entire body.

 

Quote

Fascia is what holds YOU together. 

 

After an injury new collagen gets laid down in a haphazard manner to help protect the injured site. Since collagen is more rigid, it can create aberrant soft tissue tightness that can limit the function of surrounding muscles and joints.

I frequently treat athletes with painful connective tissue congestion and fascial adhesions, but there are also plenty of cases with abnormal mechanics without the presence of pain. This is far more problematic because cumulative adhesion and strains can lead to big injury and dysfunction later down the road.

 

Just as an example, let’s say I stain my hamstring and several days later the pain goes away. I still have connective tissue trauma at the cellular level that was never addressed with proper body work. And that old trauma could easily cause future biomechanical issues in my ankle, knee, hip and low back. Surgery is also another form of tissue trauma that can cause increased scar tissue and limit the ability for surrounding tissues to slide and glide properly.

 

Our understanding of muscle function is changing, and we now have a much better understanding of the true characteristics and function of fascia. In short, you don’t have 600 individual muscles, all with separate functions. Rather, it’s more accurate to say that your body is made up of “600 fascial pockets.”

 

So, how do you improve fascial/tissue congestion to have more desirable body mechanics?

1. Get warm – Increase hydration to the tissues by using mild heat to allow them to be more pliable. People over ice injuries all of the time, causing tissues to become hypoxic and much stiffer. You don’t want that.

2. Tissue breakdown – Your best option is to find someone that is highly skilled in bodywork. They will find the areas of congestion hampering you and will properly reorganize the old, dehydrated collagen tissue. Tools like foam rollers and lacrosse balls can certainly help improve tissue hydration and reduce areas of tension, but they do not afford the exact amount of tension and compression that is necessary for permanent, lasting tissue change. Everyone’s tissues are different, so the exact amount of pressure, tension, duration and angle of force maybe be completely different from athlete to athlete. So, get to know yourself and make sure you’re not wasting your time.

3. 3D movement is critical – Once the gnarly tissue restrictions are all broken down, it’s important to then move and load the body in all three planes (front/back, side/side and rotation). This will rewire the neurological system to move appropriately, but it will also mechanically load and strengthen the newly liberated tissues. Once strengthened and primed for motion, you will be free of the problem. Staying free, that’s another challenge.

 

How do I prevent fascial congestion?

1. Stop sitting – Our muscles, tissues and organs are made to move. That’s why sitting is so bad. It can bind down your hips, low back and neck, causing possible pain and dysfunction. I see a lot of Crossfitters and athletes that sit all day long at work, then suddenly need lots of hip mobility for their snatching workout in the evening. Sorry, but a basic hip flexor stretch for 5 minutes cannot possibly combat the 10 hours of sitting at your desk. Move as much as you can, all day long.
    

2. Move in more planes – All joints and tissues move in three planes. To maintain a healthy, functional system, it’s important to move and rotate forward and back, and side to side. There are a lot of athletes that live primarily in the sagittal plane (forward/backward). That’s bad because tissues only get stressed in the same line of force, over and over and over again. The best athletes play more than one sport – They move and train in different planes. So, instead of always lunging forward, try going to the side and rotating while you do it. You will feel exactly what I’m talking about. Fix that!
    

3. Reduce stress – Being tense all of the time causes muscles and fascia to become tight and shortened. Yes, it’s not just your training. Behavior can also cause limitations in mobility! So, act accordingly.
    

4. Drink more water – We are comprised of over 60% water. So it goes, you need to be properly hydrated to to have normal slide and glide in the soft-tissues. So, jerky man, start carrying around a water bottle!
    

5. Proactive tissue work is key – Tissue maintenance should be performed frequently to maintain normal extensibility throughout the system and to decrease abnormal mechanics and injuries. Think of it like going to the dentist for cleanings. You don’t wait until you have an expensive and painful problem. Instead, you must stay on top of the issue by working a little every day towards prevention. It’s now time for all of us to view our bodies the same way. Put in the work, and you will be rewarded.

 

Edited May 22, 2016 by heliumduck

[SuperSentai]

10 hours ago, xydboy said:

So does AVA sample the whey supplements sold in singapore? How about the rest of the supplements?also under AVA? Hmm...It is interesting to see only whey, but no surprise since its a derivative of milk. But quite weird when nothing is mentioned on other supplements. Moreover the legislation covered by AVA does not talk about supplements in general.

AVA does market surveillance of all food products and food supplements sold in SG. 

 

https://www.ava.gov.sg/docs/default-source/default-document-library/food-regulations-2-feb-2016

Whey is regulated under Food Regulations 108 (search for "Whey). If the amount of protein in the product is less than that labelled on the product, then it is a general labelling/advertising infringement. HSA is mainly concerned with health supplements (improve your health) with active ingredient and dosage. Whereas AVA is concerned with food supplements (supplement your food) with no general dosage and causes no general harm to health when taken in any reasonable quantity, like any other food.

Edited May 22, 2016 by SuperSentai

[xydboy]

6 hours ago, heliumduck said:

http://daily.barbellshrugged.com/what-you-need-to-know-about-fascia/

 

 

Saw this article before..lots of hype about fascia and we have the different camps that support or disagree with the notion when it comes to fascia and training.

[heliumduck]

25 minutes ago, xydboy said:

Saw this article before..lots of hype about fascia and we have the different camps that support or disagree with the notion when it comes to fascia and training.

i totally need a rub on mine like right now.

[heliumduck]

 

 

[heliumduck]

this pic is GOLD

 

Source: https://gmb.io/squat/

Quote

Well first you should realize that your ideal squat is not necessarily going to look like anyone else’s ideal squat. So you may not be as far off as you think.

Here’s a good example of how different one person’s bottom position squat can look from another’s. How are you judging which one is better than the others?: (insert below pic here)

With that said, if you are unable to sit in a squat comfortably and safely, there’s work to be done. Below we’ll go into more detail about progressing towards a comfortable deep squat, but here are some basic tips for addressing common issues in the squat:

.... read article

 

[kratos]

7 hours ago, heliumduck said:

 

 

 

I'm curious, is gear usage widespread among the gym goers here in Singapore?

[heliumduck]

 

 

OMG THE 1 ARM HANG AT THE END ! #melts

[heliumduck]

 

[xydboy]

16 hours ago, heliumduck said:

 

Ah chocolate milk...one drink that my prof love to research on. Yes there are quite a number of studies that suggest chocolate milk is useful for muscle recovery due to the mixture of electrolytes, protein and carbs as mentioned in the video.

[heliumduck]

 
some light hearted anatomy fun for a very serious thread......................

 

 

 

#bipedalstance !

Edited May 24, 2016 by heliumduck

[heliumduck]

 

[heliumduck]

 

 

Mirin' or anatomy lesson LOL

[heliumduck]

 

[xydboy]

3 hours ago, heliumduck said:

 

My colleague and I were doing the nordics recently on some make-shift equipment. Wasn't that bad but you really need a proper set up to do good nordics.

[heliumduck]

3 hours ago, xydboy said:

My colleague and I were doing the nordics recently on some make-shift equipment. Wasn't that bad but you really need a proper set up to do good nordics.

 

no core strength hahaha

[Steve5380]

5 hours ago, heliumduck said:

 

no core strength hahaha

 

It's not the core strength but the strength in the hamstrings.

Few people can do the nordics without the help of the arms.

[heliumduck]

On ‎29‎/‎5‎/‎2016 at 11:39 PM, Steve5380 said:

 

It's not the core strength but the strength in the hamstrings.

Few people can do the nordics without the help of the arms.

 

don't they come together then doing that move?
I tried last time,.,,, totally CMI in both core and hamstrings LOL

 

in other legs related news............

[heliumduck]

http://www.barbellrehabandperformance.com/2016/05/feet-out-bigger-squat.html

 

Monday, May 30, 2016

Turn Your Feet OUT For a Bigger Squat

 

 

 

What You Need to Know:

1. Squatting with the feet straight forward requires more mobility, but it is NOT the most effective way to load this movement for most individuals
2. During the squat, the entire lower extremity, including the thigh, lower leg, and foot should be in a straight line to optimize loading potential. 
3. The squat involves moving the barbell in a linear path. Attempting to willfully externally rotate the hip or shove the knees out beyond the line of the foot to create torque during the movement complicates the lift and wastes energy, leaving pounds on the platform.
4. The degree of toe out during the squat will vary depending on the individual’s stance width, hip anatomy, and lift variation.
5. The vast majority of professional squatters, both powerlifters and Olympic athletes, squat with SOME degree of toe out. Why shouldn’t you? 

Foot position during the squat is imperative, as it serves as a vital base of stability. However, it seems as if there are conflicting points of views on whether to turn your feet out before you squat. This article aims to clear up some common misconceptions!


Feet Forward vs. Feet Out…What’s the Difference
A squat to depth with the feet straight forward requires more mobility…period. This is why many coaches and physical therapists recommend this method. In fact, one of the main, often overlooked, mobility requirements to achieve a full, feet forward squat is sufficient tibial internal rotation. Here’s a quick video on how to self-assess your tibial internal rotation.

Regardless of the squat variation, the hip should be in some amount of abduction. If the knees track in line with the abducted hip, tibial internal rotation is necessary in order to maintain a forward foot. However, if the feet stay turned out, being in-line with the knee wouldn’t require this large amount of tibial internal rotation. The entire lower extremity would be in a straight line. Why does this matter?

Increased Mobility vs. Optimized for Loading
Although the feet-forward squat DOES require additional mobility, it comes at a cost of decreased capacity to LOAD. In order to squat effectively, the foot should be in line with the abducted hip/femur. This is the most mechanically efficient position from which to squat. The knee is essentially acting purely as a "hinge" and is not "twisting" excessively under load. In this model, no energy is lost rotating joints that don’t REALLY need to be rotated.

Why do we abduct the hip during the squat? Squatting with the hip in some degree of abduction/external rotation not only increases the ROM of the hip, it puts the adductors in a more mechanically efficient position to contribute to hip extension. More muscles contributing to hip extension means a bigger squat!
 

Notice how the foot and leg are in a straight line with the abducted femur. This is optimal for loading. 

 

The Toes Forward Squat Encourages Poor Knee and Hip Position
During the squat, the entire lower extremity acts as a kinetic chain. In order to keep the feet forward while simultaneously abducting the hip, one must internally rotate (twist inward) the tibia. If the tibia is internally rotated, especially under load, this can create a ripple effect up the entire lower extremity making it that much more difficult to maintain the hips and knees in the correct position.

Despite all the intention to keep them tracking in line with the hip, keeping the feet straight forward encourages the knees to cave medially. The knees caving medially (valgus) also encourages the hip to internally rotate, which can lead to that dreaded “hip pinching” sensation during squats. This is a sure fire way to not only keep your wimpy squat, but to predispose yourself to injury as well. Set your foundation with the feet turned out to encourage proper knee and hip position.

The Problem With the “Screw the Feet” and the “Knees Out” Cues
Proponents of the feet forward squat say that this position allows one to create torque with the hip external rotators to prevent the arch of the foot from collapsing during the squat. Furthermore, by actively “screwing the feet” and shoving the knees out, one can ensure optimal arch control AND knee position. However, coaches should use BOTH of these cues with caution.

It’s one more thing to think about under load. For someone who does NOT struggle with excessive valgus collapse (knees caving excessively inwards) why are we giving these unneeded cues? Anyone who’s ever squatted heavy KNOWS that overcomplicating a movement can lead to a poor performance. Now, not only are you worrying about not dying under a heavy load, you’re also thinking about unneeded motion. This is simply not psychologically efficient. Save these cues ONLY for those who are struggling with excessive valgus collapse during squats.

 

Excessive foot supination. Pushing out the knees and screwing the feet while simultaneously keeping the toes forward can encourage excessive foot supination and a VARUS force on the knee. The last time I checked you’re not supposed to squat by pushing off the lateral aspect of your foot. Ensuring the foot stays in line with the femur, and wearing appropriate shoe-wear (don’t get me started on the whole barefoot Vibram squat craze of the early 2000s) will NOT encourage foot pronation, and is optimal to promote a balanced force distribution through the feet while squatting.
 

Aggressively screwing the hips and shoving the knees out can encourage foot supination 

 

No you won’t walk with “duck feet.” One of the main concerns with squatting with the feet turned out is fear that the trainee with end up "walking like a duck." However, standing and walking with “duck feet” a.k.a with the toes pointed outward, is usually the result of one’s bony hip anatomy, NOT a muscular adaptation caused by squatting too often with the feet turned out. 

 

 

Forcing someone to squat with the feet forward who typically walks and stands with the feet turned out ends up doing more harm than good. With that being said, I should note that there will be a SMALL subset of people who may feel more comfortable with the feet pointing forward. I assure you, however, that this isn’t the norm.

How Much Should I Turn My Feet Out?

 

 

The degree of toe out will vary depending on bony hip anatomy, stance width, and squat variation. This will typically result in a range of 15-40⁰ of foot flare during the squat. For narrower stances and front squat/high-bar variations, the degree of toe out will be less due to less hip abduction and a more upright trunk angle. For wider stances and the low-bar variation, the degree of toe out will be more to ensure the foot stays parallel to a femur that is in greater abduction. Again, we are ALWAYS after making sure the lower extremity is all in the same plane. This is the most effective way to load the squat. 

The Vast Majority of Professional Lifters Squat with SOME Toe Out
In an article “The Keys to Stronger Squats,” Bret Contreras analyzed the squats of 41 of some of the stronger squatters in the world. Regarding the degree of toe out he states:
 

“All lifters have some degree of foot flare. None of these lifters squat with their toes pointing straight ahead. As the stance widens, hip external rotation and foot flare tends to increase” - Bret Contreras

If 41 of the world’s strongest squatters have at least SOME degree of toe out. Why is there still this recommendation of pointing the feet straight forward?

Conclusion
Squatting with the feet straight forward is a great mobility test but it is an inefficient way to load the squat. In a mechanically efficient, loaded squat, the entire lower extremity should be in straight line. This maximizes force production and optimizes joint mechanics. Additionally, the squat involves linear barbell movement. Stop over complicating it by unanimously using the "knees out" or "screw the feet" cues for those who don't struggle with excessive valgus collapse. The vast majority of professional squatters utilize SOME degree of toe out. It’s time that you start too!

 

This article was written with the help of physical therapist and researcher, Dr. Scotty Butcher, PhD, BScPT, ACSM-RCEP. Through his company,Strength Rebels, Dr. Butcher aims to provide education and programs that redefine typical rehabilitation and fitness practices through strength and conditioning. Follow Strength Rebels on Facebook and YouTube to learn more! 

[Steve5380]

8 hours ago, heliumduck said:

 

don't they come together then doing that move?
I tried last time,.,,, totally CMI in both core and hamstrings LOL

 

The weak link are the hamstrings.

Notice that from the point of view of the core, the position in the nordics is not much different from the position doing lower back lifts.

Yet it is easy for the hip joint and core to support the upper body horizontal in these lower back lifts.

But keep lowering the upper support in the lower back lift fixture to below the knees and down until it becomes a nordics fixture,

and the strain on the hamstrings increases until they give up.

 

[Steve5380]

On 5/22/2016 at 9:47 AM, heliumduck said:

this pic is GOLD

 

Source: https://gmb.io/squat/

 

 

In this article you quoted I found a reference to a very encyclopedic guide about squatting: 

 

http://strengtheory.com/how-to-squat/

 

One cannot take any opinions as granted, but as i read this guide i find some interesting information about squatting.

[xydboy]

22 hours ago, heliumduck said:

 

don't they come together then doing that move?
I tried last time,.,,, totally CMI in both core and hamstrings LOL

 

in other legs related news............

Core in terms of isometric contraction to stabilise the body but the eccentric and concentric movement or the main agonist of the action lies in the hamstrings. Ref: https://www.researchgate.net/profile/Ric_Lovell/publication/26294267_Effect_of_timing_of_eccentric_hamstring_strengthening_exercises_during_soccer_training_implications_for_muscle_fatigability/links/0c96052855b2772d95000000.pdf

Edited June 2, 2016 by xydboy

[heliumduck]

13 hours ago, Steve5380 said:

 

In this article you quoted I found a reference to a very encyclopedic guide about squatting: 

 

http://strengtheory.com/how-to-squat/

 

One cannot take any opinions as granted, but as i read this guide i find some interesting information about squatting.

 

did you llike what you read?

[Steve5380]

On 6/2/2016 at 8:50 AM, heliumduck said:

 

did you llike what you read?

 

From the little I read, I think that this man knows what he is talking about.

[xydboy]

9 hours ago, Steve5380 said:

 

From the little I read, I think that this man knows what he is talking about.

Cause he is Greg Nuckols, one of the strongest powerlifter around (755 squat, 475 bench press, and 725 deadlift; all in pounds) trained in formal education in the sports sciences and a passionate strength coach. Well respected in the field..

[Steve5380]

On 6/4/2016 at 9:11 AM, xydboy said:

Cause he is Greg Nuckols, one of the strongest powerlifter around (755 squat, 475 bench press, and 725 deadlift; all in pounds) trained in formal education in the sports sciences and a passionate strength coach. Well respected in the field..

 

Yes, this is a good reason why he makes sense,  although it is not an absolute given.

Many outstanding individuals are not good teachers of their skill, but he seems to be.

 

I also have learned about weight lifting reading books by Frederick Hatfield,

another record setting power lifter (1014 squat, 523 bench press, and 766 deadlift),

and I occasionally visit his website and keep learning. 

From him I learned that squats are good remedy for problems with the knees.

[CamperBoy]

Anyone tried ZMA?

I have been having sleepless nights. Either I am not able to sleep despite how tired I was or, when I wake up in the middle of the night to pee, I could not go back to sleep for another hour or two. I will wake up tired.

Friend introduced me to ZMA so that I can sleep like a baby. I do have lucid dreams but I would still wake up after a few hours of sleep. Wondering if I should go for GABA.

[xydboy]

2 hours ago, CamperBoy said:

Anyone tried ZMA?

I have been having sleepless nights. Either I am not able to sleep despite how tired I was or, when I wake up in the middle of the night to pee, I could not go back to sleep for another hour or two. I will wake up tired.

Friend introduced me to ZMA so that I can sleep like a baby. I do have lucid dreams but I would still wake up after a few hours of sleep. Wondering if I should go for GABA.

Tried it, it sometimes gives lucid dreams but there are times that it doesn't. GABA and ZMA doesn't have strong evidence on its effects of sleep. Perhaps there are things you should do before sleep to help you get into the mood. Lots of no-nos which you should avoid doing prior to bed.