MIND/BODY CONNECTION

Toilet Trouble

Becky Holman

Put a lid on it

Close the lid! Why? Because flushing a toilet with the lid open can send unsanitary water droplets up and out into the bathroom. That can spread germs and disease, especially if toothbrushes are out in the open. (Ewww, I’ve been brushing my teeth with what?) Women usually close the lid before flushing, but men, read this item again—and then start closing the darned lid!


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Knee Bands, Squats and Extensions

Joseph M. Horrigan

Knee Bands, Squats and Extensions

Whenever leg training is discussed, inevitably the topic of knee pain from squats comes up. Unfortunately, many physicians in the 1960s and ’70s claimed that squats would ruin the knees, a claim made from personal bias and not from scientific data. Leg extensions were promoted as good for the knees.

Cardio vs. Weights for Fat Burning

Jerry Brainum

Cardio vs. Weights for Fat Burning

Several writers have urged bodybuilders to avoid doing any type of aerobic exercise. The suggestion is based on studies showing that incorporating weight training and aerobics in one workout interferes with strength gains. The studies show that weight training and aerobics affect different elements in muscle. Weight training fosters increased muscle protein synthesis conducive to promoting gains in muscular size and strength; aerobics promotes increased oxygen uptake in muscle, resulting in such effects as increased numbers of muscle cell mitochondria and increased blood vessel formation for delivering oxygen to working muscles.

GH Surge or Purge?

Jerry Brainum

GH Surge or Purge?

The two greatest promoters of growth hormone release are sleep and exercise. The primary exercise stimuli are the level of intensity and the duration. The higher the intensity, the greater the release of GH.

Training too long, however, blunts GH release, as the catabolic hormone cortisol becomes dominant. Training larger muscle areas, such as thighs and back, usually involves a higher level of intensity, so it promotes a greater release of GH than training smaller muscles, such as the upper arms. Age also plays a role, with younger people producing more GH than older people.

Abdominal Overkill

Ron Harris

Abdominal Overkill

How much training do the abs really need? Old-time bodybuilders used to train them every day for hundreds, even thousands, of repetitions. And since the average person still subscribes to the myth of spot reduction, a question typically posed to anyone sporting a killer six-pack is, How many crunches do you do a day? Some pro bodybuilders train abs every day, while a handful of men with incredible midsections don’t do a thing for them—notably Dexter “the Blade” Jackson.

Free Weights for Freaky Arms

Ron Harris

Free Weights for Freaky Arms

Though Gustavo Badell has never had a problem getting his arms to grow, he knows a thing or two about how to get biceps and triceps sprouting, based on his years of experience as a personal trainer in Puerto Rico. Those seeking more arm mass typically make several fundamental errors that thwart their progress. In addition to using too much weight and poor exercise form, the arm-challenged often rely far too much on machines and cables to train their would-be guns, forsaking the decidedly low-tech yet more effective barbells and dumbbells.