Stop Bashing Milk!

If you read as many reports on fat loss, health and building muscle as I do, you’ll know that there seem to be a lot of people out there slamming milk and dairy foods. The trouble is, there is no good research to show that milk has any negative effects (except for people who have a milk protein allergy or lactose intolerance). In fact, one factor that has been associated with the present obesity epidemic has been a switch from drinking milk to drinking fizzy drinks.

There has also been a surge of research showing that casein and especially whey proteins from milk can help with fat loss and we already know that these proteins have the richest sources of amino acids and the strongest effect on muscle growth.

Well now there’s another study to show that in dieting subjects, eating more milk, cheese and yoghurt not only results in better weight loss and more fat loss but also decreases risk factors for heart disease, vascular disease and diabetes! And for you conspiracy theorists, no, this research wasn’t funded by the dairy industry! So who are you going to listen to, the socks-and-sandal-wearing, tree huggers who think eating dairy is some kind of evil spawn of the devil or dozens of qualified scientists?

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FitBrit Final 2009 Results

 

Over the weekend, the FitBrit final took place at the Edgbaston Cricket grounds indoor training facility. The Fit Brit is Britain’s biggest all-around fitness, cross-training competition and is organized by Fitness First Gyms and Men’s Fitness magazine. This year, over 3000 people participated and 100 men and 50 women qualified for the final.

The FitBrit competition has competitors do a combination of eight cardio and weightlifting exercises with no rest between each exercise – the fastest time wins! Specifically, it starts with 500 metres on the rowing machine, then 20 Curl Presses, 20 burpees, 3km bike, 30 Dumb-bell presses, 30 box jumps, 30 Dumb-bell squats and a 1 km treadmill run.

This year, the top man was Gregg Taylor, who finished in 9:41:07, beating last years’ winner Cassius Frankson, with Michael Robinson in third. Rach Jones led the ladies with a time of 9:10:03 (the women use lighter weights, fewer reps and do a shorter row and run).

Final Results are listed below:

POSITION	NAME	TIME
1	GREGG TAYLOR	09:41:07
2	CASSIUS FRANKSON	10:00:44
3	MICHAEL ROBINSON	10:02:28
4	SAM O’SULLIVAN	10:03:88
5	RIC FENTON	10:07:38
6	IAN STANLEY	10:10:12
7	VLAD PENEV	10:33:87
8	JOHN BARCLAY	10:51:31
9	ALEX WOODS	11:01:81
10	ALAN TAYLOR	11:02:59
11	NICK BONE	11:05:97
12	ALAN STORROW	11:08:08
13	COLIN HUGHES	11:09:00
14	DARREN RIDEOUT	11:14:37
15	ALISTAIR CUMMINGS	11:17:75
16	JAMES HARRISON	11:19:00
17	JAMIE SPENCER	11:20:09
18	DAMIEN WILLIAMS	11:31:09
19	MARK GILBERT	11:32:00
20	STEF GABRYSCH	11:35:07
21	GARY BAKER	11:44:28
22	MIKE SPENCLEY	11:54:37
23	NEIL GORDON	11:55:00
24	NEIL REALEY	12:01:32
25	TIM ANDREWS	12:01:44
26	ANDY COOKE	12:22:15
27	TOM HALL	12:34:37
28	GLEN FRANK	12:59:81
29	DAVID GIBBS	13:10:06

POSITION	NAME	TIME
1	RACH JONES	09:10:03
2	NICOLA ROWLEY	09:11:59
3	ANNABELLE WEAVER	09:46:00
4	CATHERINE FOLEY	09:48:12
5	JEN GABRYSCH	10:02:78
6	KEELEY MCLAREN	10:16:25
7	HELEN OBI	10:21:03
8	RHIANNE POWELL	10:40:25
9	ALISON JEFFREY	10:47:09
10	ROWENA HAM	10:52:66
11	LUCY MILLER	10:57:06
12	SARAH JANE ARBLASTER	11:07:78
13	SHEILA SANDERSON	11:08:47
14	HELEN HORROBIN	11:20:41
15	HEIDI McMORMICK	11:23:82
16	GEMMA SHARP	11:57:00
17	GEMMA PADDINGTON	12:00:00
18	DEBBIE GRIFFIN	14:21:00
19	DIANE LONG	14:31:50
20	LISA BLACKBURN	15:53:50
21	MONICA ISHOLA	19:25:00

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Bursting Biceps

Have you ever put on a t-shirt and thought “hey this feels great” your back feels good your chest looks great and then it comes to the arms. Those twiggy looking things dangling between the width of your sleeves. Some people may solve this problem by running out to nearest retail store and picking up a smaller size followed by a well deserved pat on the back for making their guns look like they just grew 2inches. Not realising the t-shirt now fits you like you just went shopping in the kids section.

A real bodybuilder will make it a number one priority to get those arms to fit by sticking on some serious mass to those bursting biceps. Week after week bars will be curled, dumbbells will be dropped, tears will be shed but after all that hard work follows the rewards of perfectly rounded huge biceps. I’m not saying this is going to be an easy road and why should I? Because a true bodybuilder does not care about how much pain they have to go through to reach his or her goal.  They train hard and regular and keep on top of their diet by consuming calorie packed food that sling-shots muscle growth. I know trying to shovel down 700 calorie meals six-seven times a day is hard, so why not try BSN True Mass. Packed full of goodness and will definitely add you along the way to explosive biceps.

This training session is anchored by the standing barbell curl. Although we expect you to go heavy – hence the 4sets (after a warm up set) to begin – the most common mistake made on this move is to pile too much weight on the bar, and lean backward forcefully on each rep in an effort to hoist it upward. Instead, keep this rule in mind: Leave your ego at the gym door when selecting the weight you’ll use. Once your form breaks, you lose the benefit of the exercise, and increase the risk of injury.

This session is designed for adding serious mass and symmetry to those under developed arms. Start off with a couple of warm up sets to start with to get the blood pumping round the body and get to it.

EXERCISE                         SETS                       REPS

Standing Barbell Curl          4                          6,8,8,10

EZ-Bar Preacher Curl          4                          6,8,8,10

Incline Alternating
Dumbbell Curl                    3                          12,10,8

EZ-Bar Reverse

Curl                                   3                          12,10,8

Barbell Wrist Curl               3                           12,10,8

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Dangerous Legs

Leg day. It’s like marmite, you either love it or you hate it. Either way, if you know that swallowing it down is going to give you explosive size to those skinny tree branch legs then who cares. Stacking up plate after plate onto the leg press is either going to make you feel like the strongest person in the gym or a quivering little school boy who feels sick to his stomach at the thought of what his about to attempt. This is where you need to realise that the likes of Jay Cutler, Branch Warren, Dextor Jackson, Dennis Wolf whose legs are beyond the size off tree trunks never once looked at the weight they stacked up and thought I CAN NOT DO THIS. Each time they sat their asses down they were fully committed to reaching their goal of MASSIVE LEGS.

Leg days are a man-versus-weight experience in which neither come out quite the same. Whether it’s the plates, chipped and scratched as there piled high on the bar to fully challenge you, or your thighs, as they’re left beaten and shaking after the last ounce of fight is squeezed out of them.

The following workout is crafted to help you put on some serious mass to those powerful legs. This training session is loaded with everything you need to increase the circumference of your upper and lower legs. It begins with the barbell squat – the hands down best overall muscle-building exercise in existence – and doesn’t let up from there. Leg presses and hack squats hit your quads, glutes and hams, while the Romanian deadlift is a high-powered move for hamstrings and glutes, especially that glute- ham tie-in; you simply can’t build great overall legs without that critical detail. The final two exercises are for your calves, and there best performed through a full range of motion and with as much weight as you can handle with good form.

This session does not include warm up sets. Perform as many warm up sets as needed but never take it to muscle failure . Whilst training legs you need to keep your joints nice and strong so supplementing with a Joint Support formula may be a great way to start. Glucosamine has been thoroughly studied for its positive actions in helping to maintain healthy joints and connective tissue. Reflex Glucosamine Chondroitin or Universal Nutrition Jointment Sport is just some examples of very good Joint support formulas.

EXERCISE                        SETS       REPS

Barbell Squats                      4           6,8,8,10

Leg Press                             4           6,8,8,10

Romanian Deadlift                3           8,10,12

Hack Squat                          3           8,10,12

Leg Extension                      2           10,10

Standing Calf Raise              3           10,12,15

Seated Calf Raise                3           10,12,15

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Huge Delts = Smaller Waist

When chasing a V-taper, many people automatically assume they should fixate on their abs and core, chiselling and tightening their midsection through focused training and cardio workouts.

That strategy is important, but it’s often not enough. That’s because there’s one key element you can’t control no matter how many crunches you do or miles you run – the width of your hip bones. Some guys are just wide-waisted, and thus tend to have a blocky appearance.

Thankfully, there’s a solution. If you can’t get your mid-section any smaller instead simply focus on making your upper body bigger and wider. Full, rounder deltoids that arc ever further outward help create the illusion of a smaller waist. Some of the greatest pro bodybuilders in history have used this trick, overcoming a naturally thicker middle with dramatic, sweeping delts that helped them dominate their more genetically gifted competition, from Arnold Schwarzenegger to Jay Cutler and Dennis James.

In numerous ways, the following workouts will help you expand your shoulders and craft a dramatic V-taper. No matter what genetic predispositions you possess in the middle, that’s a goal worth pursuing

For ultimate deltoid size, you need to pound the muscle from three sides. This workout begins with the seated over head press, which hits all three heads of the delts. The upright row takes aim at the front and middle heads, while the lateral raise specifically homes in on the middle; the bent-over raise targets the rear and the front raise tackles, obviously, the front. Meanwhile, the shrug will thicken your upper trapezius, the triangle-shaped muscle that turns pencil-necks into power houses. So there you have it, it’s in your hands now.

EXERCISE                              SETS                 REPS

Seated overhead press              5                   15, 15, 12,10,8 (first two sets are warm up sets)

Wide-Grip upright Row               3                  12,10,8

Barbell shrug                            3                  12,10,8

Dumbbell Shrug                        3                  12,10,8

Incline Bent-over dumbbell

Lateral raise                              3                  12,10,8

Alternating Dumb-bell

Front raise                                3                  12,10,8

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