Anabolic Tip of the day thread!

[dinoiii]

Originally Posted by JrBirdMan;6711tip: stretch [U

ALL[/u] muscles involved (primary, secondary, stabalizers etc.) before lifting.

This is actually unfortunately NOT correct. I have read much of this and haven't really chimed in at all until this statement.

Stretching BEFORE exercise INCREASES laxity of the joint and makes you MORE susceptible to injury (muscle pulls, et al). I know this is contradictory to what you have probably learned from "Joe Trainer" who was caught up in his 1970s Exercise Physiology texts or what have you when he informed the masses and sometimes old habits like this die VERY hard.

IF you are to stretch AT ALL, then do it POST-WORKOUT (not kidding).


D_

[celc5]

Agreed 100% with doc. I never stretch my patient's "cold" muslces.

Dinoiii, I've read that stretching immediately post-workout may actually BLUNT a test and/or GH spike post-workout. This article suggested stretching 5 to 6 hours post workout. Unfortunately, I have no clue what the source was as I'd guess it was during casual reading/internet surfing.

Any thoughts on this theory? Any thoughts on their proposed "solution?"

Edit: I thought some more about this and the article may have suggested that lactic acid (or other metabolic byproduct) played a role in triggering recuperative hormonal responses (to a significant or insignificant extent, I am not sure).

[Paladin]

Originally Posted by dinoiii

This is actually unfortunately NOT correct. I have read much of this and haven't really chimed in at all until this statement.

Stretching BEFORE exercise INCREASES laxity of the joint and makes you MORE susceptible to injury (muscle pulls, et al). I know this is contradictory to what you have probably learned from "Joe Trainer" who was caught up in his 1970s Exercise Physiology texts or what have you when he informed the masses and sometimes old habits like this die VERY hard.

IF you are to stretch AT ALL, then do it POST-WORKOUT (not kidding).


D_

Thanks for the info D, I usually do a little before cardio, but rarely before lifting. I however usually do some afterwards, if I don't I seem to get stiff or if I havn't had a banana yet, I even get cramps. Nice to know your opinion on this subject as there is a lot of different opinions out there.

[JrBirdMan]

Originally Posted by dinoiii

This is actually unfortunately NOT correct. I have read much of this and haven't really chimed in at all until this statement.

Stretching BEFORE exercise INCREASES laxity of the joint and makes you MORE susceptible to injury (muscle pulls, et al). I know this is contradictory to what you have probably learned from "Joe Trainer" who was caught up in his 1970s Exercise Physiology texts or what have you when he informed the masses and sometimes old habits like this die VERY hard.

IF you are to stretch AT ALL, then do it POST-WORKOUT (not kidding).


D_

I stand corrected. I had heard that from several different sources. I am glad I posted it though, this information is new to me. Although, I have a friend that rarely stretches at all due to his "tough guy" mentality and has never had a lifting related injury. I does make sense. It just amazes me how many trainers I've had conversations with that recommend stretching pre and post workout.

great info Dana. If there are some past tips you'd like to offer opinions on, please do, I want everyone to participate.

[angelo212]

Originally Posted by JrBirdMan

hey guys, I want everyone to contribute to this thread. Tips can be about training, diet, supps, PHs, PCT anything you think that may help. Anything goes either general information or specifics, even links to great must read articles or a simple "this product worked for me". Also, if someone has insight about past tips please help out. I think this will be helpful as well as raise a lot of great discussions. I titled it tip of the day, but I see no reason why we can't post more then one tip per day.

here's mine to start.

Don't take ZMA at the same time as calcium containing supplements, because they compete for absorbtion. You would be better off taking them at different times of the day.

It's ok to take it with elemental calcium or however you say it. Like the minerals found in CMZ by VPX.

[JrBirdMan]

if you can NOT build muscle naturally with diet\training\sleep.
you can NOT build muscle with a PH\steroid.

don't waste your $$ until you are more experienced, they are not "get big quick pills"

[JrBirdMan]

all carbs are not created equal.

I try and follow the glycemic index as much as possible.

low GI=high fiber, slower release
high GI=low to zero fiber, quick spike in blood sugar, stores body fat

stick with the greens, beans, lentils, veggie, and most fruits, and you'll be lean and mean!

[Paladin]

Good advice man, thanks for keeping this going.

[JrBirdMan]

Originally Posted by Paladin

Good advice man, thanks for keeping this going.

thanks for following. I will keep this going as long as possible.

[JrBirdMan]

flexion of the arm is accomplished by 2 major muslces. Biceps Brachii, and the Brachialis. There for, obtaining the obviously desirable 'peak' and 'depth' or 'width', is only by working both muscles. I think too many people focus on basic biceps curls with hopes of making huge arms. Possible yes, but focusing more on the Brachialis will get you that higher peak and better width. Mainly because the Brachialis crosses only the elbow joint, and originates @ the middle of the anterior portion of the humerus. Right where the size is desired.

http://www.rad.washington.edu/atlas/brachialis.html

tip: pronation of the hand and forearm for larger arms. Knuckles up. Isolate brachialis.

1. hammer curls
2. inverted grip EZ curl bar
3. same side to opposite shoulder hammer curls
4. pronated to supinated dumbell curls