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Archive for November, 2009

I don’t want to lift weights, I’ll get too BIG!

November 20, 2009 Leave a comment

Busy week, exams and such, so only one blog.

This is awesome……..she’s using 100’s

Holy shit…she’s not like all HUGE and stuff..and she can lift 100lbs dumbbells. Damn, thats wierd cause it was definitely the 20lbs dumbbells you did chest presses with that time and not all the crap you ate for 4 months that made you bigger, cause it’s real easy for women to get HUGE and stuff…right?  

I just looked again, she weighs 115lbs…

and can do this:

95% of the guys I know can’t come close…

Sooooo, I guess the point is WEIGHT TRAINING DOESN’T BULK UP WOMEN!!!! (95% of the time,  The other 5%? Their called Outliers, not just a great book but a statistical property also! Don’t sweat it you’re not included.)..

Muscle hypertrophy and fast fiber type conversions in heavy resistance-trained women

Result: Stronger? Yes

Less Fat? Yes

Bigger? “no overall change in thigh girth.”

Maybe cause women have waaaaaaay less testosterone and release only a ity bity bit when they train..Comparison of serum testosterone and androstenedione responses to weightlifting in men and women

It was concluded that men have a greater absolute T response to weight lifting than women“.

Now, let’s think about this. Go in any gym in America and take note of the 15 bros doing arm curls and bench presses. Come back in 1 year and look at how much size they’ve gained. I’m betting it’s not much. Point is: dudes are set up to gain muscle and every month Mens Health, Mens Fitness, Muscle and Fiction and every other magazine has a “add ten pounds by next week” or “add an inch to your biceps with (insert giant steroid/ genetic freak of nature) bicep blast”..literally every month.

Know why?

CAUSE IT’S HARD! Ask any guy who lifts and he’ll tell you, it’s hard to gain muscle, especially after you’ve been training for a while. You don’t just blow up…yes, even if you take NO EXPLODE vein molecularizer with first generation micronized-instantized cow testicles and immuno support, it’s still hard. They can sell that shit, every month, cause everybody is always looking for the answer.

So ladies in the words of Todd Hamer (Robert Morris University Head Strength Coach)- “It’s not the pushups and squats that made you gain weight….it’s the pizza and beer“.

Case in point: Jessica Biel

 Jessica Biel Hot

She’s hot, has the body a lot of women would want and works in a town where all that matters is how you look (Matthew McConaughey, Keanu Reeves, Jessica Alba), Not the greatest of thespians I must say, but lets face it,  not Quasimodo’s either….and obviously she loves paddle ball, but then again, who doesn’t?

Guess what? She lifts weights….

Yes, if you want to look like this:

  

No lifting for you….No eating, no drinking, no fun, lots of starvation, laxatives and hour-long cardio sessions…but definately NO EATING.

Don’t get me wrong, I’m not trying to turn anyone into some “Iron Queen” but ladies, getting off the treadmill and picking up a dumbbell will not, I repeat NOT result in this:

 

I’m sorry about that…..but it had to be done.

and guys if you ever step into a gym and tell someone, “I don’t want to lift weights because I don’t want to get too big”, you’re an idiot…

Friday moment of Zen

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Friday stuff, Corn Syrup…and the squat aint dead

November 13, 2009 Leave a comment

High Fructose Corn Syrup is bad for you!

Raise your Hand if you agree:

 

Damn, thats a lot of people. Keep in mind SCIENCE says all carbohydrates are, at a base level, the same. Keep your hand up if you still think so.

Damn it, damn it, damn it…..why did science have to come along and do something like this?

White JS. Straight talk about high-fructose corn syrup: what it is and what it ain’t.   Am J Clin Nutr. 2008 Dec;88(6):1716S-1721S. (thanks, Lyle Mcdonald)

You’re all wrong……but thanks for believing media/ celebrity driven hype and conforming as they saw fit. I’m glad you thought critically about this and looked for empirical evidence and scientific proof before jumping aimlessly on the bandwagon.

Some more Broscience down the drain. So people stop asking;

Broscience : Anecdotal evidence presented as fact by unqualified, yet confident individuals in the body building community.
Rampant within lifting forums and message boards, the information is usually based on hearsay with little to no scientific evidence to support the claims made by the individual.
Examples can be limited to a single frame of mind: It worked for me, so it works the same way for everyone! (Urban Dictionary)

 

Popular this week: The death of the Squat http://www.functionalstrengthcoach3.com/squats.html

Before we get ahead of ourselves, lets think about this people.

Context……It’s all about CONTEXT…….and selling stuff… (you see thats, ummm , why it was….ummm the trailer and stuff …)

Mike Boyle trains LOTS of high-profile athletes, hell, the BU Ice Hockey Team alone is worth (26 players x $37, 910=) $985,660 just in scholarships this year, and lots of kids. His point is that it takes a lot of time to get people to squat correctly, hips back, arched, chest up etc. and that single leg versions can get the necessary ROM and be loaded sooner without the same risks and learning curve. If you only have 6 weeks to train your athletes, you better get some results ASAP and spending 4 weeks learning the motion just isn’t  going to cut it. This isn’t entirely about long-term development and it’s not lifetime fitness, it’s “I need to compete…..Next Month, get me ready!”. In this situation and with his clientel I think it may be a good way to go….I still don’t think I would necessarily do this long-term, but in a bind, the logic is sound.

Personally, I still say have them squat bilaterally. Squatting is technically difficult but it teaches proper body positions, hip drive, back-arch etc.  If you can squat you can do just about any other exercise in the gym correctly. But do not try to teach without a box. Take the bottom up approach (I stole this from Mel Siff)…teach them to get up correctly, then go down correctly, then put it together…

Learn to do it right….Read more: http://www.elitefts.com/documents/teaching_the_squat1.htm, http://www.elitefts.com/documents/Seminar_squats.htm, http://www.elitefts.com/documents/causal_friday.htm, http://www.elitefts.com/documents/proper_squat_tech.htm

You may say, “But yeah, those articles are all from this powerlifting site and by this Wendler guy”.

I say…Yes, cause the people on that site…LIFT…a lot of F-ing weight (Wendler over 1000lbs) so they know how to train, get results and mostly not get injured. Plus the last guy, Dr. Yessis, he’s one of the worlds most respected biomechanists…but yeah, whatever, Jillian, trainer Bob, Jackie Warner or some other T.V. ass-hat might think something is bad and so we should trust them.

   

Who would you think knows a little bit more about training?….Trick question,  obviously, she writes broscience and….she’s on TV!!!!!

When it comes down to it the traditional back squat works, and (at least the National Strength and Conditioning Assocoation thinks) is safe, if done correctly..thats an undisputed fact. If you think squats are dangerous you probably can’t actually (in terms of physics and anatomy) explain why. Just because you don’t understand how to squat correctly doesn’t mean its dangerous, it means you don’t know/ understand what you are doing….I could write a lot about why squatting still lives, but Jason Ferruggia already did. Death of the Back Squat

Friday Moment of Zen:

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Friday randomness….

November 6, 2009 Leave a comment

It’s Friday kids…and thats a good thing.

A little weekend science to mull over:

Get your sleep: Disruption Of Circadian Rhythms Affects Both Brain And Body, Mouse Study Finds, like we didn’t know that.

Don’t do steroids (maybe): Bodybuilding With Steroids Damages Kidneys. Finally someone took a scientific look at steroid use and didn’t just march out the same old party line, “Steroids are bad!….just because”.

BTW best look at steroid use I have ever seen is Bigger Faster Stronger…..put it on the netflix cache and watch it. It’s informative, interesting and hilarious

Professional football is bad for your health (no shit): For Big Athletes, Possible Future Risk: Heightened Cardiometabolic Risk Factors Among Professional Football Linemen  and Member Of NFL Hall Of Fame Diagnosed With Degenerative Brain Disease…but amazing to watch (and bitch) about.

Europe is still way ahead of America in Sports Science: What Makes A Great Soccer Player? Why don’t we do this type of science in America? Our sports science is akin to, “Tiger Woods played golf since he was 3 so we’ll have all golfers play golf from age 3”.

Cure low back pain with….EXERCISE! Exercise More, Not Less, To Ease Aching Back, Study Suggests.

Tip O’ The day: STOP blaming an injury on an exercise or a form of training……I hear lots of, “olympic lifting hurt my shoulders”, “squatting hurt my knees”, “plyometrics are dangerous”.  All of these statements are both false and true. It just depends on who they refer to. Truth is, if squatting hurts your knees 90% of the time, you squat like crap. If olympic lifting hurts your shoulders, you probably don’t have enough stability, strength or mobility. If plyo’s are dangerous for you, you are not ready to perform them.

Stop blaming the exercise and start blaming the user….Mike Boyle said it best, “Blaming the exercise is like blaming the car. Nobody would blame Ford if they drove through a parking lot and hit a couple cars. They would blame the driver“.

If are either not physically ready for or physically unable to perform an exercise you shouldn’t do it. If you do, it’s your fault when you get hurt.

 Friday moment of zen: How to fake Abs

Next up: How to fake having a brain..I wish I could make this stuff up

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You don’t have to believe everything you read.

November 5, 2009 Leave a comment

I’m generally convinced that Americans will believe anything, I actually mean ANYTHING, that mainstream media puts out as long as its endorsed or created by a supposed expert. Half the time these “experts” are nothing more than TV or internet “Yoda’s” who say anything they want (usually to promote their new product) claiming its scientific truth without ever providing any scientific evidence. You know, the type that comes from scientific inquiry into a subject.

The latest TV and internet Yoda fest has been Soda, Diet Soda and Artificial Sweeteners.

What Soft Drinks are Doing to Your Body

The Truth About Diet Soda

About 99.9% of what the internet Yoda’s like to claim as scientific fact in regards to the above has not been scientifically proven. It’s their Yoda opinion. That’s all it is, an OPINION, not fact. It’s all guided by how they feel about something, not necessarily about disseminating truth.

These Yoda’s like to talk about how bad sodas (diet and full strength) and artificial sweeteners are, sometimes they even quote studies. Here are some of the favorites:

Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Nettleton JA, Lutsey PL, Wang Y, Lima JA, Michos ED, Jacobs DR Jr.Diabetes Care. 2009 Apr;32(4):688-94. Epub 2009 Jan 16.

Yoda Says: Diet Soda drinking and diabetes you will get

Science Says: “CONCLUSIONS: Although these observational data cannot establish causality, consumption of diet soda at least daily was associated with significantly greater risks of select incident metabolic syndrome components and type 2 diabetes.”

 Association is NOT causation. i.e. One does not necessarily cause the other. It may, but we DO NOT know.

Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.Lim U, Subar AF, Mouw T, Hartge P, Morton LM, Stolzenberg-Solomon R, Campbell D, Hollenbeck AR, Schatzkin A.Cancer Epidemiol Biomarkers Prev. 2006 Sep;15(9):1654-9.

Yoda Says: “Cancer brain and headache artificial sweetener will give you.”

Yoda

Science Says: CONCLUSIONS: “Our findings do not support the hypothesis that aspartame increases hematopoietic or brain cancer risk.”

Problem is the American public believes everything they read, hear and see. We’ve completely lost the ability to have our BS meter turned on when it comes to media appointed Yoda’s. Whatever they say we believe, without question.

Why don’t they ever even acknowledge the other argument? Maybe diet sodas and artificial sweeteners are not the harbinger of death. Maybe they actually help people lose weight. Maybe, just maybe, they are perfectly safe……

Effect of drinking soda with aspartame or high-fructose corn syrup on food intake and body weight. MG Tordoff and AM Alleva,American Journal of Clinical Nutrition, Vol 51, 963-969 Monell Chemical Senses Center, Philadelphia 19104.

Science Says: “Drinking large volumes of APM-sweetened soda, in contrast to drinking HFCS-sweetened soda, reduces sugar intake and thus may facilitate the control of calorie intake and body weight.”

OMG! diet soda may (may not also) help people lose weight. Say it aint so Dr. Phil….

Liquid Calories, sugar and body weight. Adam Drewnowski and France Bellisle, American Journal of Clinical Nutrition, Vol. 85, No. 3, 651-661, March 2007

Science Says: “The consumption of sugar-sweetened beverages has been linked to rising rates of obesity in the United States. The standard explanation is that energy-containing liquids are less satiating than are solid foods. However, purely physiologic mechanisms do not fully account for the proposed links between liquid sugar energy and body weight change………Numerous clinical studies have shown that sugar-containing liquids, when consumed in place of usual meals, can lead to a significant and sustained weight loss.”

  Nooooooooooo………this can’t be true!……..But wait, it is.

 The point isn’t that these things are perfectly safe or preferable to things like water. I’m not saying that drinking a six pack a day of diet sodas is a healthy choice. Personally, even though I have done it many, many times, it’s probably, in my opinion, not.

 This is probably the most even-handed and best mainstream article I’ve read on this subject.

 Are Artificial Sweeteners Really that bad for You? by Claire Suddath

 The point is, we need to stop believing whatever the Yoda of the minute spews out, start taking the 2 minutes to find out if its truthful and start understanding the difference between something that is proven and something that is opinion.

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