Splitting Pretty

Eric Broser

Splitting Pretty

I’ve been a personal trainer for the past 15 years, and one of the questions I’m often asked is, “How should I split up my bodyparts?” Unfortunately, there’s no cookie-cutter answer to that question, as everything depends on your goals, time schedule, strengths, weaknesses, recovery ability and more. I’ve seen many a bodybuilder have great success training anywhere from two to six days per week, although I find that most do best on a three-, four- or five-day split. One interesting method I use in my own training, as well as that of many of my more serious clients, is something I call the rotating spli— training the entire body over three days during week 1, over four days during week 2 and over five days during week 3. Here’s how it might look:

Super Algae

Jose Antonio, Ph.D.

Super Algae

Spirulina—you know, that gooey green stuff you see folks blending at natural food stores—may actually be good for you. Personally, I find the look of it as appealing as a “Biggest Loser” contestant in a thong. If you can stomach it, though, it might just be something to try.

Basically, spirulina is algae and has been used as a food source for centuries. It can lower blood pressure and cholesterol, decrease muscle damage from exercise and enhance muscle protein synthesis. Yep, the green gooey stuff is muscle friendly, even if it isn’t palate friendly.

Pyramid vs. Reverse Pyramid

Jerry Brainum

Pyramid vs. Reverse Pyramid

You may not know it, but some of the most common styles of training have little-known names. For example, the method in which you start light and increase the weight on each set is called the DeLorme technique, after the researcher who first suggested it in 1945. According to the DeLorme principles, you hold your reps to fewer than 30 per set, since he found that with more than 30 reps, a muscle doesn’t get enough resistance to promote growth.

Go Fish

Becky Holman

Go Fish

The experts recommend that we eat more fatty fish—at least two fish meals a week—for optimum health. Why? Omega-3 fatty acids. They’re good fats, and there are two main types: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There is another, which is found in walnuts and flaxseed, called alpha-linolenic acid (ALA). Studies suggest that omega-3s can reduce the inflammation that can lead to heart disease and cancer. They may fight depression, they can relieve psoriasis and other skin disorders, they may ease arthritis pain, and they can even help you build anabolic hormones and burn more bodyfat. That should tell you one thing: It’s time to go fish!

www.X-tremeLean.com

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