quinta-feira, 29 de outubro de 2015

AS REPETIÇÕES LENTAS FUNCIONAM?






Parece que o treino de musculação realizado com repetições lentas e pesos mais leves também pode proporcionar resultados sérios em termos de ganhos de força e de massa muscular.

Os praticantes de musculação que, devido a lesões ou doença só podem treinar com pesos leves, ainda podem conseguir obter um bom estímulo muscular a partir dos seus treinos se treinarem com os pesos leves de forma mais lenta que o normal.

Isto segundo o que sugere um estudo realizado em seres humanos na Universidade de Tóquio e que foi publicado noJournal of Aging and Physical Activity.

Os investigadores japoneses estão à procura de um método de treino que possa ajudar os idosos a combater a sarcopenia – a perda de massa muscular e de força que ocorre devido ao processo natural de envelhecimento.

O treino de musculação com pesos pesados ainda é o melhor método para desenvolver massa muscular, mas este tipo de treino é um pouco arriscado para as pessoas idosas e os investigadores pretendiam saber se é possível ganhar massa muscular treinando com pesos ligeiros.

Os investigadores recrutaram 40 voluntários idosos com idades entre os 59 e os 76 e colocaram-nos a treinar as pernas numa cadeira extensora e numa mesa flexora durante 12 semanas. Todos os voluntários treinaram duas vezes por semana.

Eles usaram pesos que eram cerca de 50% do peso com que seriam capazes de realizar apenas uma repetição (1RM). Realizaram três séries de 8 repetições em cada treino, com um minuto de descanso entre séries.
Metade dos voluntários treinaram com uma velocidade normal, o que significa que demoraram 1 segundo a realizar ambas as fases concêntrica e excêntrica dos movimentos. Uma repetição completa, incluindo a fase isométrica (durante a qual se mantêm os músculos fixos numa posição tensa), após a fase concêntrica, demorou três segundos .
A outra metade dos voluntários realizou os movimentos a uma velocidade exageradamente baixa. Demoraram 3 segundos a realizar os movimentos concêntricos e excêntrico. E demoraram 7 segundos a realizar uma repetição completa, incluindo a fase isométrica.

No final das 12 semanas, os voluntários que tinham treinado de forma lenta tinham ganho mais força e mais massa muscular do que os voluntários que treinaram da forma normal.



Os investigadores não compreendem bem como é que as repetições realizadas de forma lenta com pesos leves podem ter um efeito mais potente do que as repetições realizadas a uma velocidade normal.

Eles também descobriram que a realização das repetições lentas promoveu uma maior libertação de hormona de crescimento e níveis mais reduzidos de cortisol. Os músculos também usaram uma maior quantidade de oxigénio quando realizaram as repetições lentas.

Os investigadores concluíram:

O treino de resistência de baixa intensidade com movimentos lentos é eficiente para aumentar a força e massa muscular, mesmo em indivíduos idosos.

Uma vez que o treino de resistência de baixa intensidade com movimentos lentos tem um menor risco de provocar lesões ortopédicas e eventos cardíacos, este deveria ser usado como contramedida contra a sarcopenia.


quinta-feira, 22 de outubro de 2015

20 FATOS SURPREENDENTES SOBRE COMIDA


1 – Normalmente, comida natural custa 10 vezes mais que comidas gordurosas, considerando quantidades iguais de comida.

2 – As galinhas têm, atualmente, 266% mais gordura do que costumavam ter há 40 anos.



3 – Existe uma bebida que substitui todas as necessidades alimentícias de um ser humano durante um dia inteiro. Ela se chama ‘Soylent’. No entanto, ainda não foi testada cientificamente.

4 – Em emergências, a água de coco pode ser utilizada como substituta do plasma sanguíneo.

5 – Quase metade dos alimentos produzidos no mundo é jogada fora todo ano.

6 – Antigamente, as cenouras costumavam ser roxas.

7 – O mel é o único alimento que nunca irá apodrecer – ele pode durar pelo menos 3 mil anos.

8 – O alimento mais roubado em todo o mundo é o queijo.

9 – Cientistas já são capazes de transformar pasta de amendoim em diamantes.

10 – Em média, uma pessoa que vive nos Estados Unidos come 35 toneladas de comida durante toda sua vida.



11 – Biscoitos da sorte, na verdade, não são chineses. Eles foram inventados no começo dos anos 1900, em San Francisco, nos EUA.

12 – A dinamite tem amendoins em sua composição.

13 – Existe apenas um alimento que comprovadamente nos dá todos os nutrientes que precisamos: o leite materno.

14 – Os alimentos servidores em aviões não são tão saborosos porque nosso olfato e paladar são afetados de 20 a 50% quando estamos voando.

15 – Comer fast-food de forma muito regular causa o mesmo efeito no fígado que a hepatite.

16 – Pensar na sua comida favorita libera doses de dopamina, um hormônio que gera prazer e que também é liberado durante o sexo e o uso de drogas.

17 – Os potes de Nutella que são vendidos anualmente poderiam cobrir a muralha da China oito vezes.

18 – Na Coreia do Sul, polvos são comidos vivos, como uma iguaria do país.

19 – Cerca de 70% da carne vermelha consumida em todo o mundo vem de carneiros.

20 – Os humanos matam aproximadamente 1780 animais por segundo para fins de alimentação. 

quarta-feira, 21 de outubro de 2015

3 Tricks for Faster Fat Loss





Here's what you need to know...

Eat for what you're about to do. Carbs fuel intense activity, so don't carb-up for bed or you may end up storing them instead of burning them.
Do cardio in the morning before you've had any carbs. Tap into fat stores without eating away at muscle by having amino acids (or protein) pre-cardio.
Not all carbs work the same way. Broken down to their smallest components, fructose goes straight to the liver while glucose preferentially gets used in muscle cells. Keep tabs on fructose intake to keep it from being stored as fat.

Visible Abs. Finally.

You're doing everything right: Banishing junk food, training hard, adding in some cardio – but none of it seems to touch that spare tire around your waist.

Don't save up for lipo just yet. When everything in your regimen says you should have visible abs and yet you don't, try these tricks to lean out.

Trick 1 – Dial-In Your Pre-Bed Meal


What did you eat before bed last night? What are you going to eat before bed tonight?

It's important, because what you eat in the two hours prior to bedtime has an enormous impact on your physique, especially when it comes to fat loss.

Here's the rule: Eat for what you're about to do.

Most of us aren't going to go for a walk or move around much during the two hours before hitting the sack. For that reason, we don't need to eat a traditional bodybuilding meal at that time. Instead, we need to eat for what we're about to do: not move very much.

More specifically, your carbohydrate needs are dramatically diminished – arguably eliminated – when you're sleeping. Remember, carbs fuel high-intensity exercise like weight-training and sprinting, and there's no such thing as "high-intensity sleeping."

Fat, on the other hand, becomes the primary fuel source as the intensity of exercise goes down. In fact, when you're sleeping you're burning almost exclusively fat for fuel.

Therefore, feeding your body carbs prior to bed dramatically increases the chance that the carbs are stored as opposed to being burned. And if carbs aren't burned, they're either stored as glycogen or as fat.

If you happen to have weight-trained (cardio doesn't count) in the last three or four hours prior to retiring to your chamber, then there's very little chance that the carbs you eat at this time will be converted to fat. That's because glycogen stores are low and will hog all the carbs, leaving none needing to be converted to fat.

For those of us who don't train within three or four hours before bed, we should eliminate carbs in our pre-bed meal. When I say eliminate I don't necessarily mean zero grams. Don't be afraid of low-starch veggies at this time.
The Fat Factor

As for pre-bed fat intake, I stand by my rule of "have fat when you don't have carbs." However, I do recommend cutting your normal portion of fat in half.

There's evidence that consuming a large amount of fat – "fat loading" – suppresses hormone sensitive lipase (HSL), which is needed to break down fat.

Although the fat load in one study which claimed this was more than a health-conscious lifter would normally consume in one meal (40g), I'd recommend being even more conservative. For the last meal of the day, limit yourself to 10 or 15 grams of fat.

Trick 2 – Do Morning, No-Carb Cardio


No, not "fasted" cardio, but rather "no-carb" cardio. There's a big difference.

Let's say you just knocked back a bowl of Fruit Loops and you decide you want to go do some cardio to get leaner. Problem is, that cardio is going to primarily be fueled by your Fruit Loops, not your love handles.

That's because eating carbs blunts fat burning and promotes the body's use of carbs for fuel. Clearly, we don't want to burn carbs for fuel if we're doing cardio to lose fat.

So how do we burn fat for fuel?

Fasting – going without eating for a period of time, like during sleep – shifts the body toward burning fat for fuel. Why? Liver glycogen and blood sugar are lower after fasting, so the body is forced to burn fat for fuel in a fasted state.

Fasted cardio leads to significantly higher levels of the potent fat-burning hormone, norepinephrine, than non-fasted cardio. That's why bodybuilders have been doing fasted cardio for years, with great results.
The Problem With Fasted Cardio

In addition to burning fat for fuel, the body will also mobilize protein to help with meeting energy demands. And it will get this protein, specifically amino acids (leucine, isoleucine, and valine) from muscle tissue. Your muscles are parting with precious branched-chain amino acids. Not good.

Your body will break down muscle tissue to fuel your treadmill walking, and it'll occur more and more as the intensity of exercise goes up. But there's a way around this robbing-Peter-to-pay-Paul conundrum.

Consuming BCAAs, like what you'll get in Mag-10®, prior to doing cardio reduces and even prevents the protein breakdown that would otherwise occur. That means more muscle for you and a faster metabolic rate.

When doing high-intensity interval training (HIIT), research suggests it's probably not beneficial to do it fasted, since the fuel used for it isn't fat anyway. It's carbs. However, consuming BCAAs prior to HIIT is still crucial, maybe even more so. As the intensity of exercise goes up, so does the role BCAAs play in energy production.



Trick 3 – Eat to Replenish Your Muscles, Not Your Liver


Fact: You need to eat carbs to replenish muscle glycogen for optimal performance and muscle growth. Trying to build muscle without carbs is like driving with four flat tires. It can be done, but it ain't fast, and it ain't fun!

But it's not enough to just eat carbs and hope they'll make it to your muscles. You need to know they're going to your muscles. Ditch the wish-upon-a-star strategy and implement a scientific protocol of carb consumption.

Let's review some carb science. There are three types of monosaccharides of interest to us humans: glucose, fructose, and galactose. The latter comes from the breakdown of the disaccharide lactose, found in dairy products. I highly doubt a significant portion of your carbs come from lactose.

Regardless, it will be broken down into one part glucose and one part galactose. Subsequently, the galactose will soon be converted to your body's favorite monosaccharide – glucose.

Glucose is the body's preferred carb currency. Once in the body – whether ingested directly or from the breakdown of more complex carbs – glucose is used for energy, stored as glycogen, or converted to fat.

In The Insulin Advantage we discussed the importance of not overeating carbs so that the excess can't be converted to fat. We only want to eat enough carbs to supply our immediate energy needs and to replenish glycogen, specifically muscle glycogen.

The cool, physique-friendly thing about glucose is that it preferentially replenishes muscle glycogen as opposed to liver glycogen. It seems the skeletal muscles worked out some sort of deal with the body so that it gets first dibs on extra glucose before the liver gets a chance to lay its mitts on the fuel.

That's great for us, because we desperately want our carbs to go to our muscles, not to our liver!
The Fructose Dilemma

When we ingest fructose, it's quickly absorbed and shuttled off to the liver. It'll then be stored as liver glycogen and will be slowly broken down as needed by the blood.

There are two problems with fructose:
Storing carbs in our liver does our muscles no good!
Once the liver is full of glycogen it will convert any incoming fructose to triglycerides. And the liver only holds about 100 grams of fructose.

What does that mean for us? It means that we don't need to be liberal with our fructose intake.

It also means that your nutrition around workout time should have glucose-containing carbs, not fructose-containing. Because, essentially, whatever carbs you eat from fructose are not going to your muscles, which will benefit most from them post-workout.

So, keep an eye on fructose, but also monitor your sucrose intake. Sucrose, which is table sugar, is a disaccharide made of one fructose molecule and one glucose molecule. In other words, sucrose is half fructose.

Soda is definitely not a good choice for post-workout carbs, but there's a much less obvious carb source we need to keep an eye on: fruit. For example, of the roughly 25 grams of carbs in an apple, about 15 grams are from fructose.

The point isn't to avoid fruit altogether. In fact, I typically recommend most people eat one or two servings a day because of their micronutrients. Rather, the point is to avoid having a couple pieces of fruit and thinking all 50 grams of carbs are going to your muscles. They're not.

A better approach is to have no more than one piece of fruit at a time, even in the post-workout "window of opportunity." And if you're going to have fruit post-workout, consider making it a banana, which has more glucose, yet about half the fructose of an apple.
Basics Before Strategies

These fat-loss strategies aren't going to get you lean if you superimpose them on otherwise piss-poor nutrition and training programs.

However, I can tell you from experience that if you try to get lean without using these tricks, your abs are going to stay hidden for a much longer time.
References:

by Clay Hyght, DC

References:
  1. Effects of an oral and intravenous fat load on adipose tissue and forearm lipid metabolism. Evans K, Clark ML, Frayn KN.
  2. Effect of moderate incremental exercise, performed in fed and fasted state on cardio-respiratory variables and leptin and ghrelin concentrations in young healthy men. J.A. Zoladz, S.J. Konturek, K. Duda, J. Majerczak, Z. Sliwowski, M. Grandys, W. Bielanski.
  3. Effect of branched-chain amino acid supplementation on the exercise-induced change in aromatic amino acid concentration in human muscle. Blomstrand E, Newsholme EA.

segunda-feira, 19 de outubro de 2015

Do Compression Socks Really Work?

The evidence appears anecdotal, but the perceived recovery benefits can’t be denied. 

It doesn’t take much to convince runners to jump on the latest trend promising faster marathons and quicker recovery.
With manufacturers claiming compression socks and tights increase oxygen delivery, decrease lactic acid, prevent cramps, and minimize muscle fatigue, the wonder garments have been the hottest new item in athletic circles. But, whether or not the socks and tights deliver as promised has been an open question – one even researchers don’t have a clear answer for.
“There is no doubt that many runners trust compression garments,” said Ajmol Ali, a PhD in the Sports and Exercise Science Department of Massey University. Ali has conducted a number of studies on the garments with mixed results.
For decades, medical-grade graduated compression socks have been used to combat deep vein thrombosis, or the formation of blood clots. By increasing the circulation and blood flow, research has found the socks to be effective for bed-ridden and inactive patients.
Research on the effectiveness of compression garments in athletic pursuits, though, has been hit or miss.
“Very little evidence exists (ie. two to three studies out of 15-plus) from a sport and exercise perspective that compression garments improve performance when worn during exercise,” said Rob Duffield, a professor at the School of Movement Studies at Charles Sturt University.
One study found that when 21 male runners did two step tests – one with compression socks and one without – they were able to go slightly longer wearing the compressions before exhaustion. There have also been some small increases seen in anaerobic threshold, particularly in cycling, and in jumping performance. The theory is that the tights prevent oscillation of the muscles sideways and promote muscle efficiency.
But, Ali noted that many of the studies that have found increases in performance did not use a placebo or control, making it nearly impossible to tell if the increases were really from the compression or from the athlete’s perception of the compression.
And, countless other studies have found no differences in running times, VO2 max, oxygen consumption or heart rates between athletes wearing the socks and those who weren’t.
“Most of the research shows that there are no performance benefits,” said sports physiology professor Elmarie Terblanche, from Stellenbosch University in South Africa.
Terblanche, however, said that most studies are done in the lab. She recently conducted the first real-world study, following athletes running the Two Oceans ultra-race in South Africa. What she found was that the athletes who raced in compression socks, versus those in regular knee-high socks or those without either, had significantly less muscle damage and were able to recover more quickly, with some even ready to train again three days later. Those wearing the socks also ran on average 12 minutes faster.
“Considering that they ran one of the most difficult ultras in South Africa, this was significant,” she said.
Terblanche recommends that athletes wear the socks for long sessions and for the 24 hours following. While she acknowledges her study can’t be considered conclusive, because there’s always a chance for a placebo effect in the real world scenario, the recovery findings are in line with other research.
Multiple studies, including one done by Ali, have found decreases in muscle soreness and perceived fatigue. Some possible increases in blood flow and lymph removal during the recovery period have also been found – though other studies found that wearing the socks after workouts had no greater recovery effect than taking an ice bath.
It was the recovery benefits that won over Chris Solinksy, the former American 10,000m record-holder, who wore compression socks when he became the first American to break 27:00 two seasons ago.
“I found I was able to come off the workouts much, much quicker,” said Solinksy. He wears the socks during hard workouts and races, and finds he recovers faster. He also originally thought he raced faster in them, but that proved not to necessarily be true.
Solinksy isn’t too worried, though, about how exactly it works or what the science says. He knows he likes it.
“I’m kind of a simplistic barebones type of runner,” said Solinksy.
For athletes to get the full benefit, the compression needs to be graduated (tighter at the ankle and decreasing to the hip), fit the individual, and have 22 – 32 mmHg of pressure. There haven’t been any differences found in brands. And, Terblanche said she hopes to study next how compression garments hold up with use.
To a degree, if there’s no harm done – as long as it’s not too tight or irritating or causes blisters – then it hardly matters whether the benefits are in the athlete’s head or not.
“If athletes like wearing them, and feel that the garments are helping their performance and/or recovery (whether it is a true effect or simply a placebo effect), then I don’t see any harm in recommending them,” said Ali.
****
About The Author:
Kelly Dunleavy O’Mara is a journalist/reporter and former professional triathlete. She lives in the San Francisco Bay Area and writes for a number of magazines, newspapers, and websites. You can read more about her at www.sunnyrunning.com.

sexta-feira, 16 de outubro de 2015

How to Build Anaconda Strength

The Secret to Athletic Dominance

How-to-build-anaconda-strength

Here's what you need to know...

  1. To be truly strong, you need anaconda strength: the internal pressure required to heft, pull, and carry heavy weights.
  2. The best movements include snatch-grip deadlifts, Zerchers, loaded carries, sled and sandbag work, kettlebell cleans, and thick bar exercises.
  3. Rack work also builds the anaconda muscles. Load up a squat, deadlift, or overhead press, lock it out, and hold it until your eyeballs bleed.

Anaconda Strength = Inner Strength

Gyula Zsivotzky was an Olympic gold medalist in the hammer throw. His training reflected the age in which he competed. He lifted, he ran, and he did gymnastics. Above all, he trained like an athlete.
He once told us a secret about his training:
"We humans are like bicycle inner tubes. Our performance depends on our inner pressure. Sadly, most of us ride around on underinflated tires. True, the world looks at our treads first, but what really counts is the pressure."
It makes perfect sense when you think about it. He was talking about something I call "anaconda strength."

How To Know If You've Got It

Caber Highland Games
Mastering this internal pressure is the secret to a number of athletic movements.
In the Highland Games, I once picked up an 18-foot, 185-pound caber and stood up. The wind up at the top of the caber isn't like the wind on the ground, so the caber's top would pop, move, and lurch with the breeze... and the crowd wondered why I just continued to stand there.
The truth was, I couldn't move.
When the top of the caber moved, the bottom leapt away too. I was lacking anaconda strength. It's not upper-body push, quad dominant strength, or hip hinge ability; it's squeezing everything out to hold everything in place.
And that's the missing link in everyone's training.
How do you know if you're lacking anaconda strength? Easy.
Can you deadlift double bodyweight? Can you walk with bodyweight in each hand? Can you make a catch over the middle, get hit sideways by a linebacker, crash to the ground, and then pop up and say, "That all you got?"

Internal Pressure & Armor Building

Snatch Grip Deadlift
There are traditional lifting movements that build this internal pressure. I refer to these movements as "armor building." The short list:
  • Tumbling (especially the more aggressive martial arts rolls and cartwheels)
  • Snatch-grip deadlifts
  • Zercher squats and Zercher deadlifts (the second demands a lot of flexibility)
  • Double kettlebell cleans
  • Thick bar work, including deadlifts and curls


Related:  The Zercher Squat Complete Guide

Rack work can help, too. Few people do isometric work any more, but there are three movements that promote this internal tension:
  1. Press lockouts
  2. Squat lockouts
  3. Deadlift lockouts
Deadlift Lockout
Set the bar in a rack about one inch from the "top" of each of these movements. Now, load the barbell up, lock it out, and just hold it in that position.
You'll be shocked at how much you can load. It might be double your normal max.
Now, it might take a while to get there, but as you load heavier and heavier, you'll find that internal pressure building up and up. That's anaconda strength.
Be careful on lockouts. Always use that rare commodity known as common sense.

Training the Anaconda Muscles

Carries
An alternate way to train anaconda strength – perhaps the best way to train it – is bag carries.
Bags are easy to come by. Find a field pack and add load to it. Some use wood chips, while others go to hardware stores and add washers or bolts. Don't add nails or screws unless you're into self-mutilation.
Eighty pounds is about the best weight for most uses. I also use water softener bags that weigh 40 pounds each. They allow you to load up to 120 pounds without a lot of hassle, but they pose a bit of a problem if they break.

Related:  More on loaded carries

The best training tool is to simply bear hug the load and walk away. You can quickly feel the odd breathing pattern that you need to walk and hug. There are, of course, more sophisticated training methods.

The Bear-Bear

Sandbag Carry
PHOTO CREDIT: DEUCE GYM
  1. Bear crawl for 50 yards.
  2. Stand up, grab the bag, and bear-hug for another 50 yards.
You can do "I go/you go" with a partner (I bear crawl while you bear hug) and make a training session of it.

The "Whole World is Your Hill" Sled Pulls

Sled
PHOTO CREDIT: ROGUE FITNESS
To up the intensity and the feeling of internal pressure, add a sled.
Harness the sled to yourself and then grab the bag and try to "sprint" away. The next day, you'll receive a visit from the hamstring fairy and unlike most fairies, this one is anything but kind.
Sled drags are the easiest way to mimic hill work. The downside of hills is the fact that you get to the top. Then what? With sleds, thewhole world is a hill.
Walking forward with a sled works the hamstrings while walking backwards with a sled is a great quad workout, especially for the area around the knees. It's leg extensions without the embarrassment of actually using a leg extension. And, it of course builds the anaconda muscles.

Juggernauts

Dan John Sled Pull
To go up to the next step, we combine the bag and the sled with a loaded backpack.
You can load a backpack with just about anything. I have a quality backpack that we can load with a 32 kilo kettlebell. Put on the backpack first, then hook the sled up to your waist and pick up the bag.
Now, sprint away.
All of this mimics what throwing the caber feels like on a hot, sunny day. This movement will teach you anaconda strength.

quinta-feira, 15 de outubro de 2015

4 Anabolic Metcon Workouts

4-anabolic-metcon-workouts



Here's what you need to know...

Lifters often avoid conditioning work, but including it will increase athleticism while preventing fat gain. Even hardgainers need to do it.
Sprinting before lifting is ideal for improving performance in athletes and potentiating the nervous system for heavy lifts and explosive training.
Complexes use major movement patterns in succession to challenge the cardiovascular system and muscles under fatigue.
Jumping rope is a low impact exercise to preserve muscle mass while improving footwork and conditioning.
Sleds provide additional training volume without undue eccentric stress, thus preserving recoverability.

Build Muscle Without Gaining Fat


Don't be like most lifters who avoid conditioning like it's an Ebola-laced Kleenex. Conditioning work will not make your muscle gains hemorrhage out of all your orifices.


However, doing moderate intensity steady state cardio, ultra low volume, or even skipping conditioning completely isn't the answer. Sure, you'll grow a smidge bigger by dumping all types of conditioning work, but the price you'll pay will be pathetic athleticism and gaining enough marbling around your abs to make a T-Bone steak cringe.


Drop the "conditioning keeps me small" sob story. It's time to maximize your training with well-planned and precisely executed conditioning. These four conditioning methods will build renewed athleticism and get you jacked, even if you're a hardgainer.
1. Sprints


Option One: Pre-Lift Sprints


Sprinting before lifting is ideal for improving performance by potentiating the nervous system for heavy and explosive training.


This comes with a risk versus reward trade-off as sprinting done before training must be enough to spark the nervous system, yet low enough in volume and intensity to not fatigue the body and hinder lifting ability. When fatigue is managed, strength performance, conditioning, and athleticism will skyrocket.


After your dynamic warm-up (that you're already doing, right?), do some submaximal speed drills like skips and low intensity sprints for 5-10 minutes.


Related:  An EZ Guide to Sprinting




Low volume, short distance sprints performed before strength training help prevent injury and improve performance, as opposed to doing a technical, neurologically demanding exercise after training when fatigue predisposes you to injury.


Perform sprints two days per week. Start with 5 sprints of 10-20 yards with 30-60 seconds of recovery and add one sprint per week, maxing out at 10 sprints.
Option Two: Sprints Conditioning After a Lift


Sprints require sound mechanics and practice before you can pile on tons of volume, a process to which most gym rats aren't willing to dedicate time. With that in mind, sprinting for conditioning must be done sub-maximally on either a hill or incline to prevent over-striding and hamstring injuries.


Start with running two days per week on a treadmill or hill. After a warm-up and some speed drills, sprint for 10 minutes with 10-second sprints and 50-second rests, increasing sprint time by one second and decreasing sprint rest by one second each week until you build up to 15-second sprints.


Week One: Sprint 10 seconds, rest 50

Week Two: Sprint 11 seconds, rest 49

Week Three: Sprint 12 seconds, rest 48

Week Four: Sprint 13 seconds, rest 47

Week Five: Sprint 14 seconds, rest 46

Week Six: Sprint 15 seconds, rest 45


Remember, all of these should be ended at the 10 minute mark. Increase your speed before jacking up the incline to preserve technique.
2. Conditioning Complexes




No, I'm not talking pairings between heavy compound lifts and explosive movement skills for increased performance. Instead, I'm referring to fat shredding, lung-screaming conditioning complexes.


Conditioning complexes combine a series of movement patterns performed in-series without rest, such as a squat, press, row, and RDL before starting a second set.


Your goal is to move as fast as technically possible through the lifts with light weight and full range of motion. Range of motion and light weight are important because your goal is to activate as much of the body as possible, yet not crush your recoverability or conflict with the main strength work.


Start with an unloaded 45-pound bar and progress slowly – your technique should be the limiting factor. A progression of 5 pounds per week is plenty for most and will leave your heart pounding right through your shirt.
The Rookie


A. Hang Clean 3x6, rest 0

B. Deadlift 3x12, rest 0

C. Military Press 3x12, rest 0

D. Front Squat 3x12, rest 60-90 seconds


Repeat 2 more times.
The Olympian


A. Push Press 2x10, rest 0

B. High Pull 2x10, rest 0

C. Hang Clean 2x10, rest 0

D. Front Squat 2x10, rest 0

E. Front Squat Reverse Lunge (do a reverse lunge while holding the bar in a front squat position) 2x10 (5/leg), rest 60-90 seconds


Repeat 2 more times.
The Widow Maker


A. Hang Clean 2x6, rest 0

B. Overhead Press 2x10, rest 0

C. Back Squat 2x10, rest 0

D. Reverse Lunge 2x10, rest 0

E. Front Squat 2x10, rest 0

F. Bent-Over Row 2x10, rest 0

G. Romanian Deadlift 2x10, rest 0

H. Front Squat Lunge 2x10, rest 0

I. Biceps Curl 2x10, rest 0

J. Front Squat Calf Raise 2x10, rest 90-120 seconds


Repeat 1 to 2 times.


Related:  More on complexes




Complexes are actually an ideal conditioning tool for hardgainers who need to spare all the muscle they can. They're short duration and high-density. As a result, the conditioning spans beyond the immediate workout due to exercise post-oxygen consumption (EPOC).


In other words, your heart rate stays jacked up for greater cardiovascular benefit to keep you leaner while you're building muscle. Only do them once per week, though.
3. Jumping Rope




Hardcore exercises like sled pushes and sprints get all the glory, but the jump rope is one old-school tool that doesn't get the attention it rightly deserves.


Jumping rope is low impact and not-overly catabolic. Beyond that, jumping rope is safer than most conditioning drills for two reasons.


First, jumping rope is a self-limiting exercise. To jump rope without failing you must stay in an aligned, joint stacked position, forcing your trunk to stay engaged and resilient under the load of movement. If you mess up, the exercise ends. All of this makes it extremely unlikely you'll overdo it.


Second, jumping rope is a low-impact movement, despite a high number of foot strikes. For skinny runts, the low impact doesn't create a hyper-catabolic environment that erodes your precious hypertrophy like other forms of cardio. This means yes, you'll get shredded without dropping lean body mass.


When it comes to skipping rope, keep it simple. Take 15 minutes, two days per week and get after it.
4. Sled Pushes




Some lifters are terrified of conditioning exercises overloading their recoverability and zapping their hypertrophy.


Luckily, sled pushing doesn't involve eccentric stress, which is the stress incurred on the "negative" portion of resistance training exercises that's also the most damaging to muscle. That's why the volume accumulated with sleds won't hinder recovery to the same extent as traditional training methods.


Once the force applied to the sled exceeds that needed to overcome friction, all muscular actions are concentric based. As a result, you train with a higher volume to increase protein synthesis for muscle building while conditioning your body and trying to prevent Prowler flu.


Take ten minutes at the end of your workout and spend some time on sled pushes. Keep your arms locked out, abs engaged, and body at a consistent 45-60 degree angle while punching the knees up and fully extending the hip with each step.
Sample Conditioning Week




Hoisting weights is obviously the driving force for building muscle. Regardless, well-planned conditioning is imperative to improve work capacity, improve athleticism, and keep you lean while you're bulking. Perform conditioning drills two or three times per week, but no more.


Ensure your diet is on-point first. Then, if needed, drop a day of conditioning to preserve calories.


Monday Upper Body Training

Tuesday Sprint Work + Lower Body Training

Wednesday Off or Jump Rope

Thursday Upper Body Training

Friday Total Body Training + Sled Work

Saturday Off or complexes

Sunday Off


The hard-to-swallow fact is you still need some conditioning even if your goal is to gain mass. Hypertrophy training is no reason to get fat and out of-shape. If you do, it's a result of laziness and poor planning. Don't be that guy.

terça-feira, 13 de outubro de 2015

Estudo da UnB confirma eficiência da creatina para redução da fadiga e aumento da massa muscular

Nem tudo o que promete aumentar a massa muscular é realmente eficaz. Mas uma pesquisa desenvolvida na Faculdade de Educação Física (FEF) da Universidade de Brasília (UnB) constatou que a creatina - um aminoácido existente no corpo humano e que pode ser encontrado à venda no mercado - pode realmente ajudar aquele magrinho a ficar mais forte, quando a ingestão é associada a uma boa dose de exercícios físicos.




De acordo com o estudo, o suplemento tem ainda outras vantagens como auxiliar no combate à fadiga muscular e no aumento da resistência de indivíduos que fazem exercícios que exigem agilidade. Apesar de todos esses efeitos, a substância não está incluída na lista de drogas condenadas em exames de doping.

E o motivo é simples: também é sintetizada pelo organismo e está presente em muitos tipos de alimentos, como carnes de uma maneira geral. Tanto é assim que a creatina é liberada pela Federação Internacional de Futebol (Fifa) e pelo Comitê Olímpico Internacional (COI).

Saber exatamente de que maneira a substância age no organismo foi o tema da tese de doutorado Efeitos dos Exercícios Pliométricos associados à Suplementação Aguda de Creatina na Composição Corporal e na Potência Anaeróbia, realizada pelo professor de Educação Física, Osmar Riehl, sob a orientação do doutor em Ciência da Saúde, Ramón Fabian Alonso López. O estudo teve a aprovação do Comitê de Ética e Pesquisa, da Faculdade de Medicina.


No desenvolvimento da pesquisa, Riehl acompanhou 26 indivíduos divididos em três grupos, dos quais foi medida a composição corporal antes e depois dos exercícios. Também foram feitos vários testes de fadiga entre os participantes. Os exercícios pliométricos foram escolhidos, por exigir a contração e extensão muscular num ritmo rápido e freqüente, como, por exemplo, pular corda - um exercício que tem como característica desenvolver a potência e agilidade.

O primeiro grupo (1) ingeriu placebo e fez os exercícios; o segundo (2) fez os exercícios e tomou a creatina e o terceiro (3), formado por atletas, também recebeu a suplementação e ainda praticou os exercícios. A dosagem foi de 0,3g por quilo de peso, durante sete dias. Os voluntários faziam quatro tipos de exercícios, iniciando com 5 repetições em cada tipo que aumentavam progressivamente até alcançar dez repetições no último dia; cada treinamento durava de 30 a 40 minutos.

A avaliação consistiu em pesagem subaquática (desitometria), medida de dobras cutâneas, impedância bioelétrica (avaliação da quantidade da água do organismo), perímetros (circunferência de braço, coxa e perna), teste de força e outros testes, como três séries de dez saltos verticais e outra com dez saltos sucessivos horizontais, além de um teste de potência na bicicleta ergométrica para medição da fadiga muscular. Nessa fase, o indivíduo pedalava trinta segundos na máxima potência.

Os resultados mostraram que:
• os voluntários que tomaram a suplementação apresentaram uma fadiga muscular consideravelmente menor. Os grupos 2 e 3 apresentaram reduções de 6,5% em média na fadiga, ao passo que o grupo placebo aumentou 9,6%;
• o suplemento aumentou a massa corporal dos indivíduos, em até 2kg. No grupo placebo, não houve alteração;
• no grupo atleta, o percentual de gordura diminuiu 10,4% em média, enquanto os grupos 1 e 2 a redução foi de apenas 4,6% e 4,9%, respectivamente. Isso se deve ao fato de os atletas terem mais facilidade para queimar gordura;
• houve aumento do perímetro da coxa, perna e braços dos grupos 2 e 3. O grupo que tomou placebo teve redução dos perímetros, apesar de praticar os exercícios;
• foi registrado aumento na quantidade de água em todos os grupos, principalmente no grupo 2, o que pode sugerir que a creatina provoca a retenção de água nos músculos;
• houve aumento na potência das pernas em todos os grupos. Os atletas não tiveram resposta expressiva, pois já faziam atividade e o corpo já estava adaptado;
• mesmo com o aumento da massa corporal, os testes de salto horizontais revelaram aumento na distância saltada e na velocidade de execução;
• Os grupos que receberam a suplementação se saíram melhor no teste de deslocamentos vertical máximo.

Apesar de o resultado do trabalho atestar que a creatina traz benefícios em curto espaço de tempo, Riehl recomenda que a suplementação seja feita com acompanhamento de um nutricionista. De acordo com a professora, do Departamento de Nutrição da UnB, Tereza Macedo, o uso indiscriminado de suplementos não é recomendado e o excesso pode causar problemas à saúde.

Saiba mais sobre a creatina
É um composto orgânico sintetizado a partir de três aminoácidos (glicina, metionina e arginina), obtidos a partir da degradação de proteínas da dieta ou dos tecidos. É estocada principalmente nos músculos na forma de creatina livre e fosfocreatina. Desempenha importante papel na reposição dos estoques de ATP já que é a principal molécula na ressíntese desse ATP nos primeiros dez segundos de atividades máximas. ATP é a molécula que, quando degradada, libera energia para contração muscular. É encontrada principalmente na carne de boi, porco, peixe e de outros animais. 
(Fonte: http://www.brasilmedicina.com).

Fonte: http://www.unb.br/acs/bcopauta/educacaofisica1.htm