Muscle Media - MAY 2018 by PressPad

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MUSCLE MEDIA Mus cl e Medi a Magazi ne

MAY ISSUE

F I T N E S S , H E A LT H & W E L L N E S S M A G A Z I N E

SMARTEST EXERCISE STRATEGY ANABOLIC WINDOW OF OPPORTUNITY

a tradition practiced in gyms all across the globe

TRAIN TO TRANSFORM PART 3

SUMMER SHREDS

BCAA The Benefit of Leucine Supplementation

TRAIN ABOVE SEA LEVEL Some AltiDOs and AltiDONâ&#x20AC;&#x2122;TS P.32

HARD FOCUS AND ACHIEVE MORE GREAT OUTCOME

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Contents

Featured Articles

By Roger Lockridge

OUR STAFF EDITOR IN CHIEF | Dr. Tom Fisher PHD, LMHC, CSCS CREATIVE DIRECTOR | Christian Garces BUSINESS DIRECTOR | Danielle McVey PHOTOGRAPHY - Christian Garces Getty Images Adobe Stock CONTRIBUTORS Dr. Tom Fisher PHD, LMHC, CSCS Joseph Palumbo, IFBB PRO Chuck Wolf, MS Roger Lockridge Lora Chizmar David Phrathep Elijah Stewart Jacob Hodil John Hollnagel Lora Chizmar Megan Reynolds Michael Miranda ADVERTISE WITH US Would you like to reach a targeted community interested in a fitness and healthly lifestyle? Please contact us for details at info@ musclemediaonline.com MUSCLEMEDIAONLINE.COM ©MUSCLE MEDIA MAGAZINE. ALL RIGHTS RESERVED.

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S P R I N G FORWARD Wow… Flowers are blooming. Temperatures are rising, and clothing is minimal… While the rest of the country experiences four seasons, here in Florida we have two: hot & hotter. We can generally tell the “change” as it relates to rain. But, the “Chamber of Commerce” weather we are experiencing will shortly shift into “hotter” mode… It’s great to be outside and show-off those “transition bodies” we have all been working on since the festive New Year. We have been receiving some extraordinary transformation stories, and we’ll be sharing those in coming issues. Our “mailbag” has been active, and the interest you have expressed challenged me to address some less-traditional subjects. While many of the inquiries are related to bodybuilding, they have often looked outside of the gym for answers and advice. After discussing the requests with the production staff, we decided to dedicate this issue to some of the peripheral topics from our Letters-To-The-Editor. (Don’t worry, we’ll continue to bring you cutting edge research from the labs to the gym!) Just to recap, how has your own “body transformation” been progressing? Have those “New Year’s Promises” held up after the first quarter of the year? From our “mailbag” I’ve learned that our readers have experienced mixed results. Some of you have made the commitment, set your sights on the goal, and taken off. Some transformation efforts may be described as “on again/off again”. There is a palpable sense of urgency, as the summer months rapidly approach, and people want to see what your efforts have produced. However, the transformation has also produced many questions about muscle soreness, hydration, supplements, hormonal influences, and some of the more common “painful consequences” of working out. This issue is meant to address some of these questions related to pushing past your comfort zone. In this issue we continue our six-part series from two of our regular contributors. Our Master Trainer; Roger, continues his training transformation series by introducing some new elements to his exercise prescription. Our Kinesiologist; Chuck continues his description and explanation of another Flexibility Highway. We have several new authors sharing their respective thoughts on a variety of topics. Lora discusses the use of foam rollers for muscle massage. Closely related, Elijah explains myofascial release techniques.

Dr. Tom Fisher Editor in Chief

Do you have a question? Please just ask. We may even publish it in our "Letters-To-The-Editor" section. Sent to: drtom@musclemediaonline.com

Some of you have added running to your workout regimens, and Jacob explains shin splints, and how to avoid them. Megan takes us to altitude while discussing various high/ low altitude-training considerations. For those of you that appreciate the straight-from-the-lab science, Michael explains catecholamines and their effects on performance. Andrew talks about Testosterone, and returns to discuss cooling strategies for exercising in the heat. David answers some questions about Leucine supplementation. John reveals the use of protein during the anabolic window. I hope that this issue will help answer some of the questions we have received this year. In the next issue, we’ll return to the gym and look at other areas you have been asking about. We’ll also catch-you-up on our own progress towards our “ideal bodies”… Until then… Cheers…!

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SELFMYOFASCIAL

RELEASE

by Elijah Stewart LMT, CES

epetitive actions carried out with improper posture can cause improper alignment and dysfunction in connective tissues (muscles, tendons, ligaments, and fascia). Even movements conducted with proper posture can cause problems if repeated many times over extended periods. Sore wrists and hands are common hazards in my profession, due to their constant use by massage therapists. Maintaining proper care is an ongoing process, but this holds true for many occupations. Damaged tissue in the body can cause inflammation. The inflammation signals the bodies pain receptors to initiate a response. A common response is to increase muscle contractions that cause a spasm. These specific spasms are not major, such as cramps affecting large areas of the body (i.e. cramps in the calf after running). These spasms are considered “micro-spasms” or ad-

DECREASED TENSION BETTER RECOVERY

are considered “micro-spasms” or adhesions (aka- trigger points or knots). As injuries progress, the body produces inelastic collagen in a haphazard fashion in a process known as Davis’s law. As a result, muscle tissue is unable to lengthen at its’ optimal level. The inelastic collagen has created a “sticking point” in the tissue that does not allow for the muscle to properly lengthen in the area. Self-myofascial release breaks down the inelastic collagen. pliable tis-

The result is a more pliable tissue is created. Applying external pressure, either manually or with an instrument, increases circulation in the area. The adhesion, composed of a hardened ground substance within the fascia, should become more malleable and break apart. In addition, the pressure applied causes a reaction within the autonomic nervous system. This reaction is transmitted through interstitial receptors who’s primary function is recognizing pain. Changes in the autonomic nervous system include decreasing heart rate, blood pressure, and respiration. These changes cause an overall sense of relaxation. Muscle contractions are attenuated by lowering the sympathetic activity of the anterior lobe of the hypothalamus. This reduces muscle tone, increases vasodilation, and locally boosts fluid circulation. Overall, changes in the autonomic nervous system helps lower emotional and physical stress. The benefit for athletic and functional performance is allowing muscle tissue to receive proper oxygen and nutrients. Adhesions prevent sufficient oxygen and nutrients from reaching the muscles. However, with the removal of the physical impediments, proper function is restored. The oxygen and nutrients can go where they are needed, and the waste products can be removed. The additional oxygen circulating in the system also improves overall respiration and cardiorespiratory function. Further, the tissue is then able to respond to stretching because the tissue has been transformed from inelastic to a more elastic state. Myofascial release is performed by rolling a hand-held tool over the problem area and finding a sensitive point. When the desired point is located, apply 30 seconds of deep pressure or 90 seconds of lighter pressure. Research has shown these therapeutic times to be effective. However, I often apply pressure until the sensation of pain lowers in the area. A slight “burning” sensation is often felt af-

However, I often apply pressure until the sensation of pain lowers in the area. A slight “burning” sensation is often felt after successfully finding a trigger point. A “knot” differs from an actual trigger point because there is no accompanying “referred pain” radiating to another area. I personally use a tool known as the Body Back-Buddy self-massage instrument. However, there are many companies that make similar instruments. When beginning to perform self-myofascial release, use a tool with more “give” (a foam roller or deflated medicine ball). Progress by beginning with an instrument with a larger surface (a medicine ball), and work up to a tennis ball. Another option is to gradually increase pressure by inflating the medicine ball to create a firmer surface. Creating a firmer surface allows for more pressure to be applied. However, a smaller surface localizes the area intensifies the pressure. Finally, there is really no substitute for a skilled professional who has studied the body and how to apply different manual techniques. Most important is the sense of touch gained through years of “handson” experience. Although this phenomenon can be trained, it develops gradually after manipulating different bodies hundreds and thousands of times. While self-myofascial release is convenient and cheap, receiving bodywork/massage by a trained individual is advised. I recommend finding a fitness/healthcare professional trained in using proper body mechanics. They can recommend a specific muscle or muscle groups to target that may be prone to developing adhesions.

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The Leucine Pandemic in the Elderly Over the past decades, researchers have continually validated and argued the benefits of leucine on the health of individuals. More so, studies have shown Leucine to have an anabolic effect in the elderly demographic. According to a study done by researchers at the University of Texas, a high

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proportion of leucine resulted in optimal stimulation of increased muscle protein synthesis in the elderly. More specifically, an increased leucine supplementation appeared to reverse the attenuated response of muscle protein synthesis in the elderly. Leucine appears to be an effective BCAA promoting muscle gains in individuals with low dietary protein intake. It was also effective in the elderly population, who tend to have a reduced response to muscle protein synthesis because of their diet.

Leucine is the a primary promotor of increasing muscle hypertrophy and muscle mass maintenance due to its’ anabolic effects on the body. It is one of the nine “essential amino acids” that are involved in the biosynthesis of proteins. Leucine is an essential amino acid, which means our bodies cannot naturally produce it. Therefore, to obtain Leucine, it is imperative that we ingest it through diet and/or supplementation. Leucine is typically found in fish, chicken, pork, beef, soybeans, seafood, cheese and beans. The Food and Drug Administration has determined the Recommended Dietary Allowance (RDA) of Leucine for adults is 14 mg/kg of body weight per day. However, this value could fluctuate depending upon the level of physical activity and/or the training goals of the individual. At the molecular level, Leucine activates complex hypertrophy pathways through the mTOR (Mechanistic Target of Rapamycin) mechanism. The mTOR mechanism is responsible for muscle growth.

Heightened Leucine concentrations increase mTOR activity, leading to increases in multiple physiological pathways that promote protein production. Researchers at The Pennsylvania State University College of Medicine, studied the mTOR signaling pathway and its regulation by leucine. The study found that in adipocytes (fat cells), leucine appeared to be the main regulatory amino acid among others. In addition, leucine was shown to regulate the mTOR mechanism. It also identified the existence of more tissue-specific leucine recognition sites on the signaling pathway. Through this, it supports the effect Leucine has on the mTOR mechanism which, ultimately, contributes towards muscle hypertrophy and preservation.

Among the proteinogenic amino acids, there is one branched-chain amino acid from which your muscles will benefit the most; Leucine. In recent years, Leucine supplementation has become a sport and exercise necessity and has been researched to identify the functions of this ketogenic amino acid.

by David Phrathep, B.S Sport and Exercise Science, Human Performance, NESTA Certified Biomechanic Specialist (B.M.S)

LEUCINE SUPPLEMENTATION

...a HIGH PROPORTION of leucine resulted in optimal stimulation of INCREASED muscle protein synthesis...

THE BENEFIT OF

During physical activity and dieting, Branch Chain Amino Acid (BCAA) levels in the blood and muscle decrease. More specifically, because of the catabolic nature of dieting and physical activity, muscles must utilize leucine to burn fat to produce energy. During ketogensis, ketones are produced during the metabolism of fats. The ketones break down into simpler compounds that can be used by the cells for energy. Leucine is the most ketogenic amino acid. It breaks down into acetyl-CoA and acetoacetate, which are exclusively used in the body for energy. Because its’ metabolic route specifically targets fats, leucine contributes towards weight loss while preserving muscle mass and muscle integrity. Coupled with a high protein diet (with high in leucine content), the majority of weight lost will be fat, while muscle is preserved. According to a study done in Finland, dietary supplementation of 3g/day of leucine metabolite beta-hydroxy-beta-methybutyrate (HMB) to individuals participating in intense resistance training resulted in an increased deposition of fat-free mass and increased strength. In addition, leucine-dominant BCAA supplementation induced preferential and significant visceral adipose tissue loss and maintained high levels of measured performance.

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CATECHOLAMINES

STRESS by Michael Miranda

It’s the fourth quarter. Your team is down one field goal. The time clock is running out. The coach looks to you. It’s your final attempt at 1st place finish. The plates loaded to bare. It’s the final heat in the 100m finals. You have been training and training for this moment; the stress, the anxiety, the pressure. The crowds are both wildly exuberant and deathly quiet. There are two possibilities, you rise to the occasion, or fall under the weight of expectations.

In any of these situations, it is your ability to cope with the stress of performance that enables you to succeed. The best part about the reaction of the human body is that it always provides the means. The catecholamine system of the human body is deftly able to handle the situation, Amazingly, I’ve seen these three if you are able to harness it. Adrenal horendlessly over mones reasons are responsible forrepeated key actions in the past 30+ years in my Private body responding to perceived stressors. Practice. Not much has changed The ability to utilize these hormones ctiveover theonyears, so I believe they ly is dependent the nature of the genermust reflect basic “Human Frailal adaptation syndrome. ties” we all face. By informing you about these compounds saboteurs, you’ll be Two chemical released readyinwhen they sneak in to relaxkeep by the body times of stress and you from your resolution goals. ation are norepinephrine and epinephrine, also known as noradrenaline and adrenaline. These hormones are released by the adrenal glands, located on top of the kidneys, and released in proportion to per-

ceived stress by the body. As we know, the body is constantly reacting to outside stressors. It is attempting to return to a relatively stable state of equilibrium known as homeostasis. The release of these hormones is mediated by the sympathetic nervous system, responsible for controlling the body’s “fight or flight response”. The “fight or flight” response is a response to dangerous (stressful) situations (a possible third option is, “freeze”, however this is not important for this discussion). This response is part of a larger change in the body known as the “general adaptation syndrome (GAS)”. GAS allows the individual to either overcome stressful situations or become exhausted by it, either outcome resulting in some form of adaptation. However, the “fight or flight” response is not limited to situations perceived as life threatening. It is more accurately described as the opposite of the parasympathetic system regulating of the body. The parasympathetic system is responsible Thus, the sympathetic nervous system can yield a response to any perceived stress, from exercise training, to a police officer driving behind you. It is through exposure to this stimulation that an athlete can train to harness their responses to stress. Exercise, both aerobic and, is built on the belief that the body can be “damaged” in a controlled manner, and adapt

to elicit repair and improvement. Norepinephrine and epinephrine are vital to the heightened performance in athletes due to the specific effects they have on the body. Norepinephrine is the primary hormone released during sympathetic nervous stimulation. It’s actions vary, relative to the quantity of the hormone seen in the body, and the overall effect on tissues. Norepinephrine is responsible for vasoconstriction. Therefore, it increases blood pressure, increases in cardiac output, initiates the shunting of blood away from organs and toward skeletal muscle. It also increases lipolysis and glucose production, as well as dilation of the pupils. All these actions serve to increase the theal” of the perceived stressful situation. The release of hormone epinephrine is known to have ergogenic properties. Epinephrine compliments and compounds many of the effects of norepinephrine, as well as more anecdotal increases in strength (i.e. mothers lifting cars off their children). While we do not know if such increased strength results from the release of adrenaline, we are sure that these hormones have powerful effects on performance in stressful situations. Now that we have considered the basics of catecholamines, we will discuss the training you should incorporate to better control your respo nse to the release of these powerful

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hormones. We can look at some studies exploring the response of the adrenal medulla on exercise. The sympathetic nervous system reacting to stress involves the release of epinephrine and norepinephrine. Exercise is catalyst for the activation of the sympathetic system, and epinephrine release is significantly increased. The important thing to know is that this release of epinephrine can be “trained”, and a more significant release of epinephrine may be achieved. Dr. Zouhal Hassane (1998) at the University of Rennes looked into the release of epinephrine (adrenaline) in trained and untrained individuals during supramaximal exercise. The average release of epinephrine in the trained individuals was over twice the amount released by those untrained. Thus, the benefits of the increased epinephrine may be utilized to a greater degree. It is also important to know the effects that over training has on the physiological and psychological well-being of athletes. Chronic over-stimulation of the sympathetic nervous system and upregulation of catecholamines can have a detrimental impact on their health. It could also negatively impact their ability to effectively respond to future stressors. Therefore, more dedicated research into the effects of the autonomic nervous system on stress and performance is recommended. Finally, there are many substances that mimic the effects of epinephrine, such as ephedrine. However, it is also important to know that these substances are banned in competitive circumstances by regulatory agencies, such as the NCAA and IOC. I would caution against the use of substances such as ephedra or Ma Huang due to the possible side effects. Efficient and effective training should be the primary goal, not something to work around. It is also noteworthy that the effects of these drugs are transient and happen quickly. Thus, longer exercise bouts may not benefit from them at all.

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A BEGINNER’S GUIDE TO:

FOAM ROLLING By Lora Chizmar

Who? Foam rolling is one of the hottest new trends in fitness. We all noticed when those strange foam cylinders first appeared in the corner of the much-neglected stretching area of our local gym. However, their use is not just for stretch-loving yogis: pretty much everyone can reap benefits from foam rolling. Still skeptical or unsure of how to join in with this hip new practice? This article’s got you covered. What? Foam rolling is one of several forms of myofascial release. (Ooh scary big words…!) In a nutshell, fascia is connective tissue that surrounds muscles and organs inside our bodies. Myofascial release is the relieving of tension held in the fascia surrounding our skeletal muscles. Foam rolling is a form of self-massage that uses of any of a variety of foam cylinders to produce myofascial release. For the curious science geeks who want to know the specific mechanism behind foam rolling, it operates using neuromuscular processes. To keep it simple, there are two types of neural receptors in muscles, muscle spindles and Golgi Tendon Organs (GTO’s), which work in opposition. Muscle spindles contract the muscle in response to tension whereas GTO’s relax the muscle in response to tension. The sustained pressure of foam rolling actually leads to the inhibition of muscle spindles and the activation of Golgi tendon organs. This combination leads to the

When? Research has shown the benefits of foam rolling at both the start and end of a workout. Multiple studies have shown that participation in a foam rolling session before a workout has led to greater joint range of motion without a decrease in performance. For example, MacDonald et al. (2013) found that a two-minute foam rolling session on the quadriceps led to significant increases in range of motion at the knee joint without any detrimental effects on muscular force production. (Not a bad idea before hitting the squat rack!) On the other hand, foam rolling after a workout also has its perks. For instance, Pearcey at al. (2015) saw that a 20-minute session after a strenuous workout reduced muscle soreness and other decrements to speed, endurance, and strength. However, foam rolling should be completed before any static or dynamic stretches for optimal results. Where? Any large, tight muscles are typically fair game and may benefit from foam rolling. The quadriceps, hamstrings, hip abductors and adductors, calves, latissimus dorsi, and pectorals are all good selections. So where shouldn’t I foam roll? NASM* Master Instructor Kyle Stull recommends exercising caution when foam

rolling over areas with exposed organs, nerves, or blood supply. These areas include the abdomen, the lower back, the anterior neck region, the inguinal femoral (upper inner thigh) region, the back of the knee, the armpit, and the brachial plexus (anterior shoulder) region. Long story short, if rolling a spot is causing intense pain, numbness, or tingling, you might want to reposition the roller, use a softer roller, or abandon the spot altogether. Why? Self-myofascial release has been shown to have numerous benefits. We can all agree that DOMS+ after leg day is the worst, so perhaps the most exciting for the serious gym-goer is reported reductions in muscle soreness. Other benefits include improved range of motion at joints, reduced muscular imbalance, muscle relaxation, and better length-tension relationships in muscles. All good things come to those who roll. ..! How? There is still a lot of debate over the duration and method needed to receive optimal results from foam rolling. As far as technique, NASM suggests rolling over a muscle at the speed of about an inch per second, holding at sensitive spots

for 30 to 90 seconds. Rotating the muscle from side to side across the foam roller as well as rolling up and down is recommended. And then enjoy the sensation of the muscle relaxing in response! *NASM = National Academy of Sports Medicine +DOMS = Delayed Onset Muscle Soreness, a.k.a. the ache and stiffness that arrives 24-48 hours after a good lifting session

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TRANSFORMING THE OF OPPORTUNITY By John Hollnagel, Jr

It’s a tradition practiced in gyms all across the globe. Once we finish our lifting, we immediately reach into our gym bag, grab our whey protein shake, and chug every last drop. We do this habitually, because every lifter “knows” that; once our protein shake is consumed our gains are safely procured for the day. Wait… What if the unthinkable happens? You reach into your bag to find you somehow have forgotten your protein? The best advice is: don’t sweat it too much. Recent research has been suggesting the idea of an “anabolic window.” This is the theorized time that you have, post workout, to optimize training-related muscular adaptations. The “window” isn’t as short as once thought, and may not be the only strategy to increase muscular gains from your resistance-training program. Rather, a pre and post workout protein strategy, combined with adequate protein intake throughout the day, is the best approach to maximize muscle protein synthesis and enhance muscular gains. Let’s start with some basics. Protein is the macronutrient responsible for muscle tissue repair and remodeling essential for increasing muscular strength and hypertrophic gains. (Schoenfeld, Aragon, and Krieger, 2013). The consumption of protein allows a metabolic enhancement of the body’s anabolic state. This helps stimulate muscle protein synthesis, promoting muscle growth. Knowing this, it makes sense for strength and resistance-training athletes to feel the need to drink a protein shake soon after finishing a workout to begin that

process as soon as possible. The theory behind this practice is the belief that a strictly limited anabolic window of about an hour exists after a workout. Therefore, it is necessary to take full advantage of that opportunity. (Ivy, & Portman, 2004) So, where does this belief come from, and is it true?

THE “WINDOW” ISN’T AS SHORT AS ONCE THOUGHT, AND MAY NOT BE THE ONLY STRATEGY TO INCREASE MUSCULAR GAINS For years, researchers have been trying to discover exactly when ingesting protein can have the greatest effect on muscle protein synthesis. This led to the research in protein timing. Protein timing has largely contributed to the popular idea of an anabolic window. Results from several studies have, indeed, shown dramatic increases in muscle protein synthesis when protein

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supplements are consumed immediately after a workout, compared to hours later. (Levenhagen et al, 2001) This is the explanation behind what has become a classic post resistance-training recovery approach. It helps explain why we all reach for a protein shake after our workout. But, should this approach be followed as if it were a “gym-holy commandment” or is it just hype? Granted, the goal after your workout is to replenish your muscles. This replenishment begins the recovery process, encouraging muscle protein synthesis to promote growth and strength. However, if a high protein meal is consumed before training, you could actually prolong the anabolic window, allowing more latitude post-workout. Research has determined that consuming at least 25g of protein will help maximize the rate of muscle protein synthesis for at least 3-4 hours. (Aragon & Schoenfeld, 2013) For example, if a significant post-workout delay occurs because a meal or a shake is unavailable, you can delay having your shake by consuming an adequate amount of protein before your workout. This will give you a larger window of opportunity after your workout to enjoy a high protein meal or your forgotten protein shake. The big take away here is that pre and post workout intake of protein is vital to increase

muscular adaptations from resistance training. However, it doesn’t just stop there. It is just as important for resistance training athletes to consistently consume enough protein throughout the day to make the most out of every workout. To do this, they should follow the daily protein intake recommendation of 1.6g/kg for resistance-training athletes.

CONSUMING AT LEAST 25G OF PROTEIN WILL HELP MAXIMIZE THE RATE OF MUSCLE PROTEIN SYNTHESIS FOR AT LEAST 3-4 HOURS

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TRAINING

SEA LEVEL?

SOME AltiDOs AND AltiDON’TS by Megan Reynolds

Although mountainous landscapes offer breathtaking views, don’t let altitude training take your breath away! Many endurance athletes are introducing altitude training to their regimens in an effort to develop a physiological advantage over their competitors. There are many benefits to training thousands of feet above sea level. These advantages include allowing the body to acclimatize to a lower oxygen environment. This results in improved oxygen delivery to the muscles and potentially increase performance. However, there are dangers to be aware of in order to maximize performance and minimize risk. For any type of aerobic exercise lasting more than a few minutes, the body requires oxygen to generate energy. A hormone called erythropoietin stimulates the production of red blood cells (RBC’s) in the body. The RBC’s are responsible for carrying oxygen to the muscles. Up to a certain threshold, the more RBC’s in circulation, the more oxygen capable of being delivered to the muscles. However, athletes should use extreme caution training at high altitudes above 3000 meters. At this altitude, weight loss is likely due to a loss of fat-free mass. This loss could significantly reduce physical performance. Other potential risks include a weakened immune system, adverse changes in the chemical make-up of muscles, reduced training intensity, loss of appetite, inhibition of muscle repair processes, excessive breath-

POTENTIAL RISKS INCLUDE A WEAKENED IMMUNE SYSTEM, REDUCED TRAINING INTENSITY, LOSS OF APPETITE, AND REDUCED SLEEP QUALITY... excessive breathing work, reduced sleep quality, the potential to develop altitude sickness, and exposure to more intense ultraviolet radiation. Athletes interested in gaining a competitive edge with altitude training should familiarize themselves with the three basic training models: live high, train high (LHTH); live low, train high (LLTH); and live high, train low (LHTL). Athletes attempting to improve endurance performance commonly utilize the first model, LHTH. It is imperative to keep in mind, however, that elevations higher than 3000 meters can result in reduced training intensity, excess ventilatory work, and an increased likelihood of acute mountain sickness. While athletes training at these altitudes do acclimate, they are often not able to train at the same intensity as at sea level.

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HIIT ROUTINE

TRAIN TO TRANSFORM By Roger Lockridge

The days are starting to feel like hours. It seems that 2018 should still have that New Year’s smell. Instead, we’re almost halfway through the year. If you’ve been following our yearlong training series, the first four months of your year have yielded great results. Hopefully, you’re feeling both stronger and better. If you haven’t seen these workouts yet, make sure you download the first two issues of Muscle Media Magazine for 2018 and see what all the talk is about!

A New Level of Commitment

In Phase 2, you started daily ten-minute walks on an empty stomach. I hope that these haven’t been too much to fit into your busy schedule. However, in Phase 3, you’re going to need to make this a major commitment. If you want to be ready for summer, this program has to become a top priority. With that said, those 10-minute walks will evolve into 15-minute sessions. Every day, for the next two weeks, you’ll take 15 minute walks within a half-hour of waking up. Every two weeks, you’ll add five minutes to these sessions. By the time you’re in the last two weeks of this phase, you’ll be doing a 30-minute walk every day. Yes, it may feel time consuming at first, but it will be worth it. You will feel better, look leaner, and have days that are more productive. Remember: it’s not a “run”, but rather a brisk walk. You will take these walks every day, whether you are scheduled to train or not.

WEEKS 1 & 2 WEEKS 3 & 4 WEEKS 5 & 6 WEEKS 7 & 8 HIIT Cardio

15 MINUTE WALKS 20 MINUTE WALKS 25 MINUTE WALKS 30 MINUTE WALKS

The High Intensity Interval Training (HIIT) sessions you have been doing after your weight training sessions will remain in the program. To achieve the “physique you’ve never had” means pushing yourself to places you’ve never been. This might prove to be a challenge, after your longer walks and weight sessions, but it will be worth it. These sessions will remain at 20-minutes each, and will progress according to the timed segments below. These sessions are only scheduled for your weight-training days. If you don’t go to the gym, you don’t have to complete these sessions.

0:00 – 1:59 – Low Effort 2:00 – 2:30 – Max Effort 2:31 – 3:59 – Moderate Effort 4:00 – 4:30 – Max Effort 4:31 – 5:59 – Moderate Effort 6:00 – 6:30 – Max Effort 6:31 – 7:59 – Moderate Effort 8:00 – 8:30 – Max Effort 8:31 – 9:59 – Moderate Effort 10:00 – 10:30 – Max Effort 10:00 – 10:30 – Max Effort 10:31 – 11:59 – Moderate Effort 12:00 – 12:30 – Max Effort 12:31 – 13:59 – Moderate Effort 14:00 – 14:30 – Max Effort 14:31 – 15:59 – Moderate Effort 16:00 – 16:30 – Max Effort 16:31 – 17:59 – Moderate Effort 18:00 – 18:30 – Max Effort 18:31 – 20:00 – Low Effort

...AND YOU’RE DONE!

Weight Training

As for the weight training, we will be making some adjustments here too. The good news is: the workouts won’t be as long as in the past! The bad news is that you’re going to be doing the sets in less time. We’re going to add “giant sets” to the protocol. Giant sets involve performing four or more exercises in a row without resting in between. These exercises should be performed in close physical proximity to each other. That way, you won’t waste time transitioning from one exercise to the next. When performing giant sets, your heart rate will increase, and your body temperature will rise. You will also be taking in more oxygen, more blood will flow to the muscles, and you’ll burn more calories. All of these effects are all crucial for fat loss.

WEIGHT TRAINING SPLIT DAY 1 – BACK DAY 2 – CHEST AND ABS DAY 3 – LEGS DAY 4 – OFF DAY 5 – SHOULDERS DAY 6 – ARMS AND ABS DAY 7 – OFF As you can see, by looking at the splits, we’re going to follow the same format that we used in Phase 2, but the workouts will change.

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Structure of the Workouts

Perform all the exercises in a row before taking a 2-minute rest. Make sure that you don’t try to set any personal records with the weight here. The goal is to get quality reps. Train your muscles effectively, and keep moving. As the reps decrease, the weights should increase. Simple enough, right? Perform four of these giant sets. If you’re able to complete five, go for it, but make it your last. One more note. There is no way to know what equipment every gym may have.

DAYDAY 1 - BACK 1 – BACK

Giant Set for Back T-Bar Row/Two Arm Dumbbell Row/ Wide Grip Pulldown/Reverse Grip Pulldown/Low Back Extension Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each.

DAY 3 - LEGS Goblet Squat/Leg Press/Standing Lunge/Stiff-Legged Deadlift Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each. Round 4 and/or 5 – 10 reps each. Seated Calf Raise/Standing Calf Raise 3 supersets of 15 reps each with one minute rest between supersets.

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This may require you to individualize the program a little bit. I believe the recommended exercises are easy to perform in any gym. However, if there is another exercise that is more practical (due to available equipment) than any listed, feel free to substitute. So, if you would rather do a low-back machine instead of extensions, go for it. Another example would be substituting leg curls instead of lunges. If that works better for you, do it. Just remember to stick to the integrity of the giant set principles.

DAY 2 - CHEST AND ABS Smith Machine Incline Press/Low Incline Dumbbell Press/Flat Dumbbell Flye/Pushups Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each. Round 4 and/or 5 – 10 reps each. Crunch/Lying Leg Raise/Standing Twist/Plank 3 rounds of 10 reps each. Rest two minutes between sets.

DAY 4 - OFF Take a walk, stretch, recover!

DAYDAY 5 - SHOULDERS 1 – BACK

Seated Smith Machine Press/Seated Lateral Raise/Dumbbell Upright Row/ Rear Lateral Raise/Dumbbell Shrug* Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each. Round 4 and/or 5 – 10 reps each.

DAY 7 - OFF Take a walk, stretch, recover!

DAY 6 - ARMS Close Grip Barbell Curl/Wide Grip Barbell Curl/Standing Dumbbell Curl/Hammer Curl Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each. Lying Triceps Extension/Standing Overhead Extension/Dumbbell Kickbacks/ Rope Press-down Round 1 – 20 reps each. Round 2 – 15 reps each. Round 3 – 12 reps each.

Conclusion These workouts are going to be serious. Because of this, you must mentally push yourself to get through to the final week of this phase. Make it to the finish line, and you’ll see the rewards every time you look in the mirror. If you have any questions regarding this program, email me at rogerrocklockridge@yahoo.com or reach out to me on Instagram or Twitter @ RockLockridge.

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1 8 0 2 E N I L N O A I D E

we do not fully understand why shin splints occur, there is no official treatment protocol. The good news is that there are several common and effective treatments, based upon research and firsthand experience. Before we get into treatment and prevention of shin splints, let’s briefly talk about how and why they occur in the first place. There is no established protocol on how to treat shin splints because the reason they occur is unclear. However, several things, typically, seem to contribute. and probably most obvious, is simply running too much too soon. If you are new at any exercise, you need to slowly increase the stress placed on your body. Running 3 miles a week to running 15 miles the next can quickly lead to shin splints. Another thing that contributes to producing shin splints is running on hard surfaces. Try to mix different surfaces to help avoid this. Run on a variety of surfaces, such as turf or grass, and then only run on concrete some of the time. If you live in a “concrete jungle” this can be difficult. You may want to try running on a treadmill for a change.

occur. Based on the research, there is no single reason why shin splints occur. Shin splints can develop by running too much, too soon, or simply having the shin muscles fatigue too quickly. They can also develop from training errors or improper footwear. If you continue to ignore the pain signals, this may lead to a stress fracture that can take up to 6 months to recover. Some of you are probably asking “But, I’m not a runner I’m a lifter. I pick stuff up and I put it down. Why should I run at all?” Simply put, if you do no cardio at all, you put yourself at greater risk for cardiovascular disease. Another benefit from performing cardio is that it can help with gaining muscle. This works by increasing the time spent working out before you feel that burning sensation (a.k.a. lactic acid buildup). By increasing the capacity of your cardiovascular system, you increase your ability to remove the buildup of carbon dioxide and other metabolic by-products that contribute to lactic acid. By increasing the time spent working; you can get a better pump and, therefore, make bigger gains faster. You may also be asking, “How can I tell if I have shin splints”? The first sign that you will experience is a sharp pain in your lower leg. Although this can occur in several spots, the most common is on the

IF YOU DO NO CARDIO AT ALL, YOU PUT YOURSELF AT GREATER RISK FOR CARDIOVASCULAR DISEASE

Running is an amazing aerobic exercise. You use almost every muscle in your body, and it taxes the cardiovascular system. It is also an excellent way to burn fat. Beyond that, it’s a functional movement that human beings were designed to do. However, if done incorrectly it can lead to some serious problems that may force you stop, putting an end to any cardiovascular gains. The problem I am referring to are the dreaded Shin Splints. If you are a beginner, intermediate, or advanced runner, this article for you. Whether you are competing in races or just want to run for fun, I’ll give you helpful advice on how to continue to train intelligently. I, myself, have suffered from shin splints and have rehabbed myself back to training status. In this article I will be using both research journals and first-hand experience to help you better understand the “why’s and how’s” of shin splints. Let me begin by defining what shin splints are so that we are on the same page. The common definition of shin splints is pain felt along the inner edge of the shinbone close to the ankle. Medically, this is referred to as Medial Tibial Stress Syndrome or MTSS. However, shin splints can occur in other parts of the lower leg. These other parts include anywhere on the lateral or medial side of the shin. I have heard some Doctors say the term “shin splints” is a “garbage can term” because of the multiple sites shin splints

By Jacob Hodil

S C

SHIN SPLINT PREVENTION & REHAB

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The first, and probably most obvious, is simply running too much too soon. If you are new at any exercise, you need to slowly increase the stress placed on your body. Running 3 miles a week to running 15 miles the next can quickly lead to shin splints. Another thing that contributes to producing shin splints is running on hard surfaces. Try to mix different surfaces to help avoid this. Run on a variety of surfaces, such as turf or grass, and then only run on concrete some of the time. If you live in a “concrete jungle” this can be difficult. You may want to try running on a treadmill for a change. her contributor to shin splints is running on the road. Roads are canted to each side allowing rainwater to run off. This angle can cause uneven stress on the legs causing one side to get tighter than the other. Another common contributor is not wearing the right shoes. You need to wear running shoes properly fitted to your feet. You can walk into any reputable running store, and they will fit your feet for free. You need a shoe that will bend a little and allow your foot to move. Shoes locking your foot into place may contribute to shin splints. Regardless of your chosen protocol, the first thing that you need to do is STOP RUNNING AND REST! Just as with any injury, you need to stop the activity causing the pain. How long should you rest? That depends on the severity of the pain. The research suggests that it can take 2-6

inside and on the outside of the shinbone. If you do not stop running, the pain will begin to increase until you exceed your pain threshold and cannot run any more. If you simply try to push through the pain, it will be painful just to walk. Eventually, you will simply not be able to run anymore. This will lead to not being able to make gains from your training. Now, there is some good news and some bad news when it comes to shin splints. The bad news is there is no official protocol for treating shin splints. Because

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weeks of rest. With that being said, I’m sure there are those of you that are simply not going to listen to that advice. If you absolutely, positively need to train, you should use some alternative exercises. These exercises include the elliptical machine, biking, swimming, rowing and even training on a heavy bag. If you don’t have access to such equipment, you can always shadow box! Ice and taking NSAIDS are the next things you can use. You can use the traditional ice in a bag and let it sit on the affected area, or you can use an alternative method. This works best with a Styrofoam cup. Take the cup and fill it to brim. Put the cup in the freezer to freeze. Once it is fully frozen take the brim of the cup and peal it away. The ice should be exposed and no you can gently message the ice on injured area. You want to keep the ice on the area until it is numb. I have personally tried this method and the pain was gone within ten minutes. As for the NSAIDS, the best one that I have personally used (and many doctors and trainers have suggested) is Ibuprofen. The last things you can do for rehab are stretching, strengthening, and working on your running form. The primary muscles that the research recommends that you stretch are the dorsi and plantar flexors of the foot. You need to strengthen these muscles together with the gastrocnemius and soleus. When it comes to running form, there is considerable debate on what is the proper way to run. Much of the research compares barefoot vs. non-barefoot runners, as well as runners who heel strike and those who strike with their forefoot. Based upon the research and advice from doctors, trainers, and competitive runners, the best way to run is by striking with your forefoot (the middle of your foot). This has helped me tremendously, and has worked for other runners that I have asked. When discussing stretching

and strengthen, pay attention to your biomechanics. Everyone is different relative to your body’s flexibility. For example, I have noticed that my psoas muscle was tight due to sitting a lot. After I started to stretch it, I noticed my shin splints reduced significantly. However, this may or may not be the same case for you. My point is that shin splints may be sign there is something else in your body that is not correct. Let me finish by talking about what you can do to prevent shin splints from ever happening. Thankfully, much of what I have already listed can be done before any pain occurs. It is important to know your limits when you train. Push yourself, but do not push yourself to the point where you are experiencing sharp pain. As a suggestion, start by running only 1 or 2 miles. After you are used to that, slowly increase your mileage. Another important thing to do is buy the appropriate running shoes.

SHIN SPLINTS MAY BE A SIGN THAT SOMETHING ELSE IN YOUR BODY IS NOT CORRECT This will make all the difference when it comes to determining how long you can train. I know that when I put on properly fitted running shoes, shin splints where reduced by about 70%. You can get your feet properly fitted for the right type of running shoes if you go to a reputable running shoe store. The staff is always nice and helpful, and they are usually runners themselves. Remember to stretch before and after every run. Sitting all day and then immediately going for a run without properly warming up and stretching will eventually result in shin splints. Another tip that will help prevent shin splints is to avoid “stopping hard”.

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Do not stop abruptly. Gradually start to slow down when you are done running. Stopping hard and fast places a lot of stress on your muscles. The muscles are fatigued by the end of your run and cannot properly absorb the hard impact. Finally, you need to strengthen all of the muscles in your lower leg. All the muscles surrounding the shin need to be trained to endure the stress of running long distances. Doing exercises that involve dorsi-flexion (pointing toes up) and plantar-flexion (pointing toes down) will significantly decrease your chances of developing shin splints. While all this information is well researched, why should an athlete or trainer be concerned about shin splints? As mentioned previously, shin splints can easily turn into a more serious stress fracture if ignored. If this happens, the athlete may not be training for at least 6 months. This could lead to additional problems, from becoming less conditioned, to the athlete possibly feeling depressed. If a pro athlete develops a stress fracture, it could mean a significant financial loss for that athlete. This could possibly make a trainer/coach look bad and call your training methods and credibility into question. In a team sport, losing a key player could cost you and the team a championship!