Arnold Schwarzenegger Says Steroid Abuse Is a Big Problem in Bodybuilding
http://bit.ly/2VXGD0z
Gabe Ginsberg / Getty
It’s no secret that steroids have become increasingly common in the world of elite sports. From baseball players to mixed martial artists and Olympians, there have been countless cases of athletes using steroids to gain an edge on the competition. Bodybuilding, as the general public loves to point out, is no exception, and at last weekend’s Arnold Classic Africa, seven-time Mr. Olympia Arnold Schwarzenegger discussed the use of performance-enhancing drugs in modern bodybuilding at a seminar in a snippet that was reported by Evolution of Bodybuilding. Part of the problem, Schwarzenegger noted, is that these days, the amateur competitors look like the professionals of his era. And while he admitted that the sport’s progress over the years has been “extraordinary,” he expressed concern about the drug use some athletes feel pressured to supplement with. “A lot of people then get the feeling that if they did drugs, then that would enhance their performance,” Schwarzenegger said. “But what happens is if you think that two pills will help you, then there are guys that say, ‘ok, if I take 10, it will be five times as good.’ Then they go and overdose.” It's difficult to get statistics on steroid abuse, because it's not something that most national surveys track, but the majority of people who go overboard with anabolic steroids are men in their 20s and 30s who lift, according to the National Institute on Drug Abuse. Whether taken orally, injected into muscles, or used in gel or cream form, steroids to enhance performance are generally taken in doses 10 to 100 times higher than a doctor would prescribe to treat medical conditions. People often see abusing steroids as the “easy” way to get bigger, but that’s not the case, according to the Austrian Oak. “You see people just overdosing and thinking that the answer is a quick shortcut to success, but there is no shortcut to success—it doesn’t exist,” Schwarzenegger said. “There’s only one way to be successful, and that is to work your ass off.” [RELATED1] The legendary bodybuilder added that getting drugs out of sports is no easy task, but that it’s for the benefit of athletes’ health. He said that there was random drug testing by the World Anti-Doping Agency over the weekend at the Arnold Classic Africa, but another issue he brought up is that many of the people who are doing steroids for bodybuilding purposes don’t even compete. “There are guys in the gymnasium that you can tell are pumped up with drugs, and they’re not even competing,” Schwarzenegger said. “How do you get rid of that?” The answer, he suggested, may be to start spreading the word about health issues that can be associated with abusing steroids. "It’s getting the message out to tell people that it’s called ‘bodybuilding,’ not ‘body destroying.’ We don’t want to destroy the body, we want to build the body," he said. "You want to build health, fitness, agility, and all those things." Schwarzenegger, now 71, isn't kidding about the destruction part. Steroids may help your muscles grow, but there can be serious side effects, like aggression, low sex drive, heart issues, kidney issues, and the list goes on. Check out the entire video below for Schwarzenegger's full take on the issue.
No
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 23, 2019 at 02:25PM
0 Comments
‘Terminator: Dark Fate’ Trailer: Arnold Schwarzenegger and Linda Hamilton Go to War
http://bit.ly/2Epq0Qf
Terminator: Dark Fate / Paramount
Arnold Schwarzenegger is back for another ride in the new Terminator: Dark Fate trailer, and he's bringing an old friend along. Linda Hamilton is returning as the iconic Sarah Connor in the new Terminator sequel, picking things up after the events of the action classic Terminator 2: Judgement Day. Paramount Pictures released the new trailer for the film, and a featurette going behind-the-scenes of the making of the film with producer James Cameron and the cast. This time around, the story is set two decades after T2 and finds a young girl Dani Ramos (Natalia Reyes) being chased by a new, liquid-transforming Terminator (Gabriel Luna), who was sent back in time to kill her. Ramos has protection in the form of Grace, a Terminator-like soldier who is a human-machine hybrid and one of the good guys. Eventually, Grace and Dani cross paths with Sarah Connor, who blows the hell out of the Terminator and offers them protection. That of course leads Connor and the gang to the O.G. Terminator himself, the T-800 "Model 101" played by Schwarzenegger. After the last two Terminator films failed critically and commercially, producer James Cameron (director of T2) and director Tim Miller (director of Deadpool) are hoping to get the Terminator franchise back on track. This trailer is a very good start. Take a look at the trailer: Terminator: Dark Fate, directed by Tim Miller, will be released on November 1, 2019.
No
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 23, 2019 at 02:11PM
3 Barbell Complexes for Fun and Profit
http://bit.ly/30BAAx7 Whether you’re a weightlifter or a multi-modal CrossFit athlete, barbell complexes can be valuable for various reasons.
Mike Tromello—a USA Weightlifting National Coach, who has coached many national-level weightlifters—explained the importance of barbell complexes within in the sport weightlifting.
Barbell complexes are great for:
On top of this, Tromello said he prescribes barbell complexes about once a week to his weightlifters just to make training a bit less monotonous.
“Part of the reason I have my lifters who train five days a week do complexes is just to keep them from getting bored. Complexes give them something else to train,” said Tomello, a former college football player and the owner of Precision CrossFit in Agoura Hills, California.
On the other hand, for multi-modal CrossFit athletes, complexes are also often used for:
1. Bear ComplexOne complex that has become popular in functional fitness circles is the bear complex.
While all of the above movements in the complex are useful in and of themselves, Tromello warns if you’re going to try this complex, tread with caution.
OK, truthfully, his warnings sounded more like this:
“I’m not a fan of the bear complex. I can be really dangerous,” he said. The danger part comes when athletes sloppily drop a heavy barbell from overhead onto their back for the back squat.
“I have watched two athletes destroy their shoulders doing this,” Tromello said. However, these athletes were trying to max out during a workout that involved five rounds of the bear complex."
If, however, you are an experienced, strong athlete who moves well and are well conditioned, the bear complex can be useful as a conditioning tool if you keep the barbell light, have healthy shoulders, and maintain perfect form throughout. Strive to complete your bear complexes like 15-year-old Thea Boucher from Vancouver, who has been training since she was 11-years-old.
2. Snatch Pathway ComplexIf you’re new to weightlifting, or even if are experienced, Tremello recommends this complex, which he calls the snatch pathway complex (although it can be done with a clean, as well).
This complex involves three times through of the following:
Why Tromello recommends this complex:
“Obviously it depends on the level of athlete, but 99 percent of CrossFit athletes have no idea about barbell pathway. They don’t understand where the barbell needs to go, and have no idea how to get their knees out of the way, so they just rip it off the floor,” he said.
Tromello said practicing the snatch pathway complex, usually in sets of three, is a great way to improve the path the barbell takes on either a clean or a snatch. Usually, he keeps percentages of an athlete’s max quite low for this complex (60 to 70 percent), but experienced lifters can build up to close to 90 percent, he explained.
“And for inexperienced lifters, this is a great complex just for teaching them where they need to be the whole time they’re lifting,” he added.
While this complex is more for improving technique than it is for conditioning, cycling through three times can still be fairly taxing on the lungs.
3. 5 Power Cleans + 5 JerksAnd for those who are looking to turn a barbell complex into conditioning, Tromello recommends keeping it simple. Such as:
“It doesn’t need to be complicated,” Tromello said. Just doing five power cleans into five jerks is a great and simple way to build grip strength, work on barbell cycling, and get a full conditioning workout in the process."
For interval conditioning fun: rest 1 minute in between each set of 5 power cleans plus 5 jerks, and repeat five times.
Check out these two articles Tromello has written about barbell cycling:
Put Barbell Complexes to WorkHave fun, make strength and conditioning gains—and don’t drop a heavy barbell onto your back à la maxing out a bear complex. Focus on form and position, keep a good grip, and you will reap the benefits of these complexes. Fitness via Breaking Muscle http://bit.ly/1hdUh1E May 23, 2019 at 01:18PM
The Best Nut and Seed Butters for High-Protein Diets
http://bit.ly/2HNNy2q Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 23, 2019 at 01:07PM
Barbell Squats vs. Smith Machine Squats
http://bit.ly/2M3IL27
Lorado / Getty
FACTS OF THE CASE Barbell squat: Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. Maintain the natural arch in your lower back and keep your head directed forward. Bend at the knees and hips, letting your glutes track backward to lower yourself. When your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position. Repeat for reps. Smith machine squat: Stand in a Smith machine with a shoulder-width stance and the bar across your shoulders and traps. With your chest high, keep your head forward and maintain the arch in your back. Bend at the knees and hips as if you’re sitting back in a chair until your thighs are parallel to the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position. Repeat for reps. THE EVIDENCE One major difference between the barbell squat and the Smith machine squat is how far you can bring your feet in front. With the barbell, there is only one position — feet directly under the bar. In contrast, the Smith machine follows a fixed path, thereby removing the need to balance it, so you can bring your feet out to various distances. In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little. Another difference between the barbell squat and the Smith machine squat is strength. Researchers from Drake University reported that when 32 trained lifters tested their one-rep max for the Smith machine squat, they were about five percent stronger than on the free-weight squat. The researchers suggested that the strength increase for the Smith machine squat may be due to the reduced need for balance, thus allowing a focused effort on driving the bar straight up. [RELATED1] THE VERDICT: BOTH Both exercises should be incorporated into leg training. Although the Smith machine squat has been shown to allow heavier training and the forward adjustment of foot positioning, the fixed nature of the Smith machine doesn’t call numerous stabilizer muscles into play. Over time, this can decrease strength and even increase the risk of injury. Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. References: K.G. Abelbeck, “Biomechanical model and evaluation of a linear motion squat type exercise,” Journal of Strength and Conditioning Research, 16(4):516-24, 2002; M.L. Cotterman et al., “Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises,” Journal of Strength and Conditioning Research, 19(1):169-76, 2005.
No
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 23, 2019 at 12:24PM
How to Use Complex Routines to Build Muscle
http://bit.ly/2nlemjt
Corey Jenkins / Getty
About 20 years ago, strength and conditioning coaches began to search for better ways to warm up their athletes while minimizing the time in order to keep an efficient workout pace. They came up with the complex routine, where a single barbell or set of dumbbells would be used to perform several different exercises strung together to form a routine. The word complex carries the direct dictionary meanings of "an interconnected whole that has many parts" and/or "difficult to perform, analyze, or solve." When loosely translated into gym speak, it means "Get ready for one intense workout." Either way you cut it, if you load up on the weight, you can get into a whole new level of burn and build plenty of muscle in the process. Getting ComplexA complex routine consists of several exercises strung together that form either segments of a bigger lift or completely autonomous exercises to get the entire body worked in a single period. In either case, you set one weight—either on the barbell or with dumbbells—and then set your rep scheme. An example of the first complex scenario involves moving toward the clean and jerk. Beginning with the deadlift, you would then move to upright rows, push presses or jerks and finally to full reps of the clean and jerk. In other words, the clean and jerk lift is broken down and each segment of the lift is trained before the whole entire lift is executed. In the second scenario, you may go with a more isolated approach like deadlifts, squats, bentover rows, shoulder presses, triceps extensions, biceps curls and then finish with push-ups to complete the package. [RELATED1] So what makes this so difficult? Exercises are circuited with no rest. That means as you are finishing off the last rep of an exercise you are already starting the next exercise in your list. In general, a complex will have anywhere from 4-6 exercises (but you can use more) for 8-20 reps each. In a complex, there is no rest between transitions, making the average complex set last for two excruciating minutes. Each complex routine is then completed for 2-4 more times. The keys are to maintain form and technique and, of course, to complete the routine. This type of training requires serious discipline, and while you'll see some benefits to your overall muscle mass, it's your endurance, athleticism, and general strength that are pushed to the limits with this type of training. Try any of the following complex routines for your workout today, completing the selected complex 4-6 times, performing 8-20 reps of each exercise. If strength is your main goal, aim for the heavier weight/lower reps side of things. If endurance and in-workout calorie expenditure is your goal, train with lighter weight and higher reps. Workout Note: Remember, you will be selecting one weight to use for the entire complex, so choose a weight that allows you to complete at least your desired minimum number of reps for each move. 5-Exercise ComplexesSets: 3-5 Complex 1
Complex 2
Complex 3
Complex 4
Complex 5
[RELATED2] 6-Exercise ComplexSets: 3-5
8-Exercise ComplexSets: 3-5
9-Exercise ComplexSets: 3-5
No
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 22, 2019 at 04:22PM
10 Tips to Get Your Body Beach Ready
http://bit.ly/2M4azUd Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 22, 2019 at 03:32PM
6 Reasons You Should Be Using Creatine
http://bit.ly/2JYP1Wq Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 22, 2019 at 03:25PM
Your Guide to the Professional Fighters League
http://bit.ly/2M4UnlB
Professional Fighters League
If you’re a fan of mixed martial arts, then chances are you’ve heard—or more likely, have seen—that the Ultimate Fighting Championship (UFC) is now on ESPN, with fights and pay-per-views available on ESPN2 and ESPN+ (ESPN’s streaming service). What you may have missed, though, is that ESPN picked up another MMA federation in 2019—the lesser-known Professional Fighters League. Formerly known as the World Series of Fighting, the PFL premiered its rebranded image to the world last year at the Hulu Theater at Madison Square Garden. Compared to the typical PPV model, the PFL is changing the way athletes compete and fans watch. The PFL season premiered on ESPN on May 9 and is airing its second event this Thursday, May 23, so we’ve put together this guide on everything you need to know about the UFC’s newest competition. How The PFL WorksYou’ll notice that we wrote “season” above. That wasn’t a mistake. Unlike other MMA leagues, which air events on PPV and streaming services year-round, the PFL adheres to a structured season, which is meant to give fans a similar feel to more mainstream sports. The PFL’s regular season runs from May to August and is comprised of six events, where each fighter on the roster fights twice to accumulate points. The eight point leaders in each of the six weight classes—men’s featherweight, lightweight, welterweight, light heavyweight, heavyweight, and women’s lightweight—are seeded to compete in the PFL’s three playoff events in October. These three fights all lead up to the championship finale in New York, where the winner of each weight class takes home a million dollars. Professional Fighters League How Points Are AwardedIn other MMA leagues, a win is simply a win. But in the PFL, a fighter is awarded a different number of points depending on the way they finish a fight. A decision win is worth three points, but additional points are given for stoppages. A first-round stoppage—either by knockout, technical knockout, or submission—is worth three more points, a second-round stoppage is worth two, and a third-round stoppage is worth one point. A loss is worth zero, and a draw gets a fighter one point. The most a fighter can earn in the regular season is 12 points. In the UFC, athletes are awarded performance bonuses of $50,000 for putting on exciting fights. Along the same lines, the PFL believes that their point structure makes for more entertaining performances throughout the entire season. Even if you win but aren’t knocking opponents out, you could lose your shot at that cool million. “With this format, fighters control their own destiny. Every round counts and every fight matters,” Peter Murray, CEO of the Professional Fighters League, says. “Sixty-five percent of PFL fights in our first year ended in a knockout or submission…the format ignites fighters.” Need proof? Check out the video below. Notable NamesThe insurmountable star power of athletes like Conor McGregor and Jon Jones is a big part of what makes the UFC such a force in the world of MMA. As a nascent organization, the PFL can’t match the MMA juggernaut—yet—but still managed to cull notable talent from 15 countries and added a women’s lightweight division in 2019. “This season we have added the first-ever Women’s Lightweight Division, anchored by two-time Olympic Judo Gold Medalist Kayla Harrison,” Murray says. “And Ray Cooper III is a star. In 2018 he won his first four fights by knockout before losing in the championship to Magomed Magomedkerimov, one of three fighters who went undefeated last season. Also, Lance Palmer, a four-time All-American wrestler at Ohio State and PFL Featherweight champion returns looking to repeat.” As far as new talent goes, Jordan Johnson joins the light heavyweight ranks from the UFC with a perfect 10-0 record. Professional Fighters League Playoff StructureAfter the regular season, the point leaders are seeded, with No.1 fighting No. 8, No. 2 fighting No. 7, No. 3 facing No. 6, and No. 5 fighting No. 4. Playoff fights are single elimination, following the PFL’s unique fight-twice, win-twice format. In other words: a fighter who wins the quarterfinals fight goes on to fight in the semis that very same night. It’s an interesting structure, especially when you consider that one athlete may endure a 25-minute war while his opponent could have had a blink-and-you'll-miss knockout within 30 seconds. The winners of those fights will face off in the Hulu Theater at Madison Square Garden for the million-dollar prize. Everyone else gets a little something, too—quarterfinal losers take home $25,000, semifinal losers get $75,000, and fighters who lose in the finals earn $150,000. Tune into ESPN2 and ESPN+ on May 23, June 6, July 11, July 25, and August 8 to see the rest of the PFL’s regular season. For more information, visit www.pflmma.com.
No
Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 22, 2019 at 03:18PM
Kai Greene's 10 Big Back Principles
http://bit.ly/2VZoKOT Fitness via Muscle & Fitness http://bit.ly/2zjtGBz May 22, 2019 at 02:49PM |
CategoriesArchives
November 2020
|