Anabolic Tip of the day thread!

[celc5]

Originally Posted by 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

Good start but partially incorrect. There are 3 primary movers in elbow flexion. Biceps, brachialis, and brachioradialis.

Biceps is the primary mover on palms up or supinating curls.
Brachialis plays a larger role with the palms facing in during hammers.
Brachioradialis is not the primary mover per se, but fires most intensely with pronated (palms down) grip.

*An interesting factoid is that EMG studies show that the brachioradialis fires more intensely during the eccentric portion of this move... slow down the reverse curls fellas to hit the BR for that deep forearm line that travels up the outside of the elbow.

Pronator teres is also an elbow flexor but is usually ommitted from this discussion as it plays a small role (although frequently injured).

[JrBirdMan]

Originally Posted by celc5

Good start but partially incorrect. There are 3 primary movers in elbow flexion. Biceps, brachialis, and brachioradialis.

I agree, thank you for the attention to detail. I was focusing on the brachialis for my tip and did not include the brachioradialis. Mostly because I was trying to pin point the area superior to the elbow joint. Yes brachioradialis does originate superior to the elbow joint and play a major role in flexion, but the larger belly of the muscle is inferior to the belly of the brachialis, which was the minor deciding factor why I left it out of that specific tip. Sorry for the confusion, and please keep following

[JrBirdMan]

Can't get enough of that protein?

I've been boiling a dozen eggs per day and eating them throughout the day. Quick and easy. They don't tip the scales too much with just one egg having an average of 7g per egg depending on size, according to the label on the package. 10 a day is an extra 70g protein, enough to satisfy one or 2 meal requirements. It especially helps me when I'm on the go, or to hold me over an extra hour or so.

So here's what I need from anyone to help with the next tip:

what percentage of protein comes from the white of the egg, compared to the yolk? 50/50? 80/20? I know the yolk holds most of the fat... But how much protein?

[white house]

Originally Posted by JrBirdMan

Can't get enough of that protein?

I've been boiling a dozen eggs per day and eating them throughout the day. Quick and easy. They don't tip the scales too much with just one egg having an average of 7g per egg depending on size, according to the label on the package. 10 a day is an extra 70g protein, enough to satisfy one or 2 meal requirements. It especially helps me when I'm on the go, or to hold me over an extra hour or so.

So here's what I need from anyone to help with the next tip:

what percentage of protein comes from the white of the egg, compared to the yolk? 50/50? 80/20? I know the yolk holds most of the fat... But how much protein?

The protein ratio for the white/yolk of an egg as 50/50

[JrBirdMan]

Great article right here on LB! It's a must read for a couple reasons. To stay healthy, make muscle, but also read this for PCT thoughts and tell your father! his T is probably not what it used to be depending on his age. Tip is read this article, many thanks to snakemw.

http://www.leanbulk.com/forum/showth...496/index.html

[JrBirdMan]

No macro nutrients within 2 hours prior to lifting. Basic, but still important.

[lionelxxl]

Originally Posted by JrBirdMan

No macro nutrients within 2 hours prior to lifting. Basic, but still important.

Would love to hear your rationale on this jrbird

[angelo212]

Originally Posted by white house

The protein ratio for the white/yolk of an egg as 50/50

I never heard that before. The white of the egg contains the most protien. In one large egg white I'v read there is 5 grams of protien .

[JrBirdMan]

Originally Posted by lionelxxl

Would love to hear your rationale on this jrbird

I give me a little time I will find it.

[JrBirdMan]

Originally Posted by lionelxxl

Would love to hear your rationale on this jrbird

having large amounts of food in GI system, will cause more blood to be circulating in the intestines rather then in skeletal muscle. That applies to macro's proteins, carbs and such. Not pertaining to a preworkout drink. I'm still searching for my link I can share with you...