MIND/BODY CONNECTION

Laugh It Off

Becky Holman

A study that was reported at the annual meeting of the American College of Cardiology said that laughter relieves stress, most likely due to the release of endorphins, the same feel-good chemicals released during exercise.

Advice: Try to laugh as much as possible, especially in stressful times. No, that doesn’t mean you should scatter banana peels around the gym to feel even better after your workout.

X-tremeLean.com


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Over-40 Bodybuilder’s Golden Rule

Stuart McRobert

Over-40 Bodybuilder’s Golden Rule

Your age and training experience affect your goals. For example, if you’re 41 and have trained consistently since your teens, your goals and training routines will be different from those of a 41-year-old beginner. If you’re 61, with many years of training experience, you’ll probably have different concerns, goals and routines from those of a 41-year-old who also has many years of training experience. And if you’re 81, you’ll probably have concerns, goals and training routines different from those of a 61-year-old.

Wrist Curl Technique

Joseph M. Horrigan

Wrist Curl Technique

Arm strength, including forearm strength, has been admired in a multitude of civilizations for thousands of years. It was vital in daily tasks and of course in wielding weapons. Today’s weight-training enthusiasts still strive to develop their forearms. The bodybuilder’s need is obvious: The well-developed forearm aesthetically complements the upper arm very nicely. Arm wrestlers must have very strong forearms and wrists, or they will lose their competitions. Strongmen have always interested society. The World’s Strongest Man contests still get good ratings on television. In the first World’s Strongest Man competition there was a timed 100-pound wrist roll for 10 feet. First through third places went to bodybuilders—Mike Dayton, Lou Ferrigno, Franco Columbu, in order—while legendary strongman Ken Patera came in a distant fourth. The value of specific forearm training was obvious.

Squats: Deep Is Better Than Heavy

Ron Harris

Squats: Deep Is Better Than Heavy

A lot of bodybuilders and serious weight trainees don’t have the leg development they are capable of because they don’t squat. They avoid squats like the plague in favor of leg presses—top choice by a country mile—hack squats and other machine exercises. Even the faithful few who dare set a loaded bar across their back and step out of the rack for real squats, though, are often falling far short of their potential. Why? Toney “X-Man” Freeman sums it up nicely: “They go too heavy and don’t do the full range of motion.” 

Every Single Workout Helps

Jerry Brainum

Every Single Workout Helps

How long does it take for training results to show up? According to a recent study, you can expect beneficial changes after only one workout. The study was presented at the American Physiological Society’s Integrative Biology of Exercise V conference in Hilton Head, South Carolina. The subjects were five obese women. In one phase the women overate but did no exercise. In the next phase they again overate but then exercised. The researchers found that the body’s fat oxidation capacity was reduced after one day of overeating. One day of exercise, however, increased the rate of fat oxidation.

Getting Back Up Again

Ron Harris

Getting Back Up Again

Pro bodybuilder Branch Warren once said something to me that stuck: “It’s not about how many times you get knocked down. It’s about getting back up and fighting again.” He ought to know. While training for the ’07 Mr. Olympia, he tore his triceps in a freak accident at home.

Warren is no stranger to injuries, but he does seem to have a talent for overcoming adversity. After tearing his biceps while still an amateur, he came back and won his pro card at the Nationals the next year. A couple of years into his pro career he tore his triceps and the following year won back-to-back pro shows.