Body Composition

Calcium 53, 59, 78, 112, 129, 162, 258-261, 333, 393 Calories 22-23, 32-33, 36, 39- 43, 45, 48-49, 62, 82-84, 86, 95, 101, 108, 231, 272, 361-362, 432 Calves 219, 402, 404, 414, 416, 425, 450, 486, 493, 532-533 Cambered Bar Bench Presses 467, 498 Carbohydrates 22-23, 32-34, 36, 39-43, 45, 47-49, 62, 82-84, 86, 91, 95, 101, 108-109, 111, 129, 231, 272, 361-362, 432 Cardio 90, 92, 135, 154, 156, 159, 429-435, 437-440, 483 Carnitine 162, 206-208, 393 Casein 53, 54, 88, 99-100, 230-231, 236-242,...

What do those A1 and A2 designations mean next to exercises

Exercises with the same letter listed in front of them should be done as a superset. In other words, you alternate between sets of those exercises, rather than doing all the sets of one and then all the sets of the other. The numbers indicate the order in which you should do the exercises. The rest periods between each exercise in the superset are always listed with the particular exercise, and will often vary for each exercise in the superset. Complete all the sets for the A exercises before...

Individualization of Mass Gaining Programs

Gaining mass is probably the most predominant goal amongst weight trainees. However, a very small percentage of current trainees are satisfied with their gaining schedule after their first 12 weeks into it. Why, because pretty much any training system will work for a novice lifter. To keep making gains, one must follow proper training principles. To further add to the problem, there is no single mass gaining training program that works for everybody. However there are training principles that...

What are some other examples of superset pairs

This depends, of course, on what you're trying to accomplish. Poliquin generally uses supersets, as mentioned above, to work antagonist muscle groups and increase total workload. Nearly any chest exercise can be paired with nearly any back exercise. Most deltoid exercises can also be paired with most back exercises. Most quad exercises can be paired with most hamstring exercises. Most biceps elbow flexor exercises can be paired with most triceps exercises. Beyond these general groupings, almost...

Table of Contents

Acknowledgements Federal Copyright Law Protection Affiliate Program Info Testimonials and Feedback How to Read a PDF Document Biography Will Brink Precautions And Disclaimer Table of Contents Introduction Chapter 1 Nutrition Good Protein Sources & Sources To Avoid Good Fat Sources & Sources To Limit Avoid Good Carb Sources & Sources To Avoid Why Is The Glycemic Index Important Looking At The Big Picture The Brink Pyramid Brink's Top 10 Bodybuilding Foods Chapter 2 Constructing Your...

Introduction

This e-book covers the three major topics that anyone concerned with adding mass and strength wants to know about nutrition diet, supplements and training. Put together, this e-book is just about the most comprehensive and up-to-date manual for adding muscle available today - in print or online. The chapters that follow cover the steps you need to take to realize your goal adding muscle mass with a minimum of body fat. The reader will quickly learn this is not another Gain 100 lb. of monster...

BBR Member Profile Scott Brouse

I came across BBR site a few years back and it has been the greatest way to get information on fitness and nutrition. I also was fortunate enough to be put on the top of the website, at one point. The moderators are top notch and the questions are answered very professionally plus the members are very friendly and accommodating in their feedback as well. I have been training seriously for about the last 7 years I work full time as Manager, Personal Trainer Nutrition Consultant atThe Oakville...

The GI and Health

As expected, the GI has also been found to be directly involved with the risk of heart disease and other diseases, such as type 2 diabetes. Eating high glycemic foods can increase your risk of coronary heart disease. In fact, carbohydrates classified by their glycemic index, rather than as either simple or complex, were a better predictor of coronary heart disease in one study. In another recent study, subjects on a low GI fat loss diet showed greater improvements in a range of health risk...

If youre in the gym longer than one hour you are making friends not training

Keep your workouts short and challenging. Once your warm up is completed, you should not be in the gym longer than an hour. If you are in there longer than an hour, you are making friends, your are not training. Workouts exceeding the one hour mark have been shown to be associated with rapidly decreasing androgen levels. This shift in androgens negatively influences the testosterone-cortisol ratio. Since this value is very strongly correlated to strength gains (r 0.86), one may infer that...

What To Put Into Your Shopping Cart Returnto Toc

In Chapter 1, I made recommendations for various foods that are optimal sources of protein, fats, and complex, low-GI carbohydrates. I kept those recommendations brief, since we were discussing concepts. But this chapter is about the practical side of adding LBM you need details on what to buy. So I put together a list of foods to give you some ideas. Do you remember the Food Pyramid from Chapter 1 Here's where it all comes together in your shopping cart. Starting from the base of the pyramid,...

Chapter References

Arnal M.A., Mosoni L., Boirie Y., Houlier M.L., et al. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999 Jun 69(6) 1202-8. Bird S.P., Tarpenning K.M., Marino F.E. Liquid carbohydrate essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism. 2006 May 55(5) 570-7. Bird S.P., Tarpenning K.M., Marino F.E. Effects of liquid carbohydrate essential amino acid ingestion on acute hormonal...

Overcoming Training Plateaus

Initially, it is relatively easy for most trainees to make progress on a strength training program. After this initial break-in period (which, incidentally, is the period of time studied by a significant portion of North American strength training research), making strength gains becomes progressively more difficult. Often, trainees interpret this stagnation of progress as a need to buy the latest miracle supplement or turn to performance enhancing drugs. Such a step is - in the overwhelming...

How should I modify my training if Im a cyclist as my primary sport

As with all sports and activities, cycling creates some muscle imbalances. One function of a weight training program for the cyclists is to overcome these imbalances and thereby increase cycling performance and prevent injury. Specifically, the hamstrings and gastrocnemius should be emphasized in relation to the quadriceps and soleus. This means more stiff-legged dead-lifts than lunges. It also means more standing calf raises than seated calf raises. The quadriceps exercises that are performed...

Nutrition You Are What You

To most people, understanding nutrition is only slightly less confusing than understanding Einstein's theory of relativity. A new book or article comes out weekly espousing the latest, greatest way of eating. What this chapter concerns itself with is giving the reader a foundation for understanding nutrition with the goal of optimizing your body's anabolic environment. What does that mean exactly Bodybuilders and other athletes have come to use the term anabolic to mean the building of muscle....

Using The Meal Planner To Calculate Calories

Can figuring out your daily calories get any simpler than pulling out a calculator and multiplying your weight by the right number of kcals lb. I've had a Meal Planner created for the BBR Members' Area that performs all the calculations for you. The calculations performed by the Meal Planner are based on the numbers from the Simple Method table in the previous section. You don't even need a calculator now the only thing you need to do is answer a few simple questions and the Planner takes care...

Partial Rep Deadlifts In Power Cage

Set the supports in the power cage to the range of motion you want to work on. A good starting point for this exercise is to set the supports so that the bar is just below your knees at the start. Place the barbell in the rack, resting on the supports. Start with a shoulder width stance, squatting down to grasp the bar. Use a pronated (palms down) grip or a mixed grip (one hand pronated and the other supinated or palm up). Powerlifters must use the mixed grip in competition however, this grip...

What does the research say

The pluses and minuses of soy protein are covered in detail in my article, The (Partial) Vindication of Soy Proteinon the Brinkzone. Read The (Partial) Vindication of Soy Protein In brief, soy protein isolates have some interesting benefits soy has been shown to reduce cholesterol, improve cardiovascular health and possibly increase thyroid output. In addition to the above benefits, more recent research has shown that soy protein intake can increase antioxidant levels and reduce oxidation of...

Measuring Your Body Composition

Whether you're bulking or cutting, you should have a reliable method for estimating your body fat percentage. As you gain - or lose - weight your body fat percentage will tell you what the change means. There are a variety of techniques that can be used that vary in time, expense, and accuracy precision. The pros and cons of each are outlined below. DEXA DEXA stands for Dual Energy X-Ray Absorptiometry. As the name implies, low level X-rays at two different energy levels are used to determine...

Vastus Intermedius Lateralis And Medialis

3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles Brand name of sildenafil, a selective type 5 cGMP phosphodiesterase inhibitor, which enhances nitric-oxide-dependent vasodilation in the corpus cavernosum, thus increasing erectile response in males suffering from impotence note that viagra does not initiate or increase sexual drive or desire or...

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Like the essential amino acids, the body has two essential fatty acids it cannot make itself - due to a lack of the necessary enzymes - so they must be supplied by the diet and are aptly called the essential fatty acids or EFAs. The two EFAs are I inoleic acid (LA) and alpha-linolenic acid (ALA). LA is known as an omega-6 fatty acid and ALA is known as an omega-3 fatty acid. Minimum requirements for the essential fatty acids are 3 - 6 of daily calories for LA and 0.5 - 1 of daily calories for...

What does the research have to say

The role of GH in the human body is extensive and rather complicated with many effects still being elucidated. GH is known to play an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass, and literally thousands of other functions both known and yet unknown. Real human GH is a peptide 191 amino acids long with a molecular weight of approximately 20,000. It is produced by the anterior pituitary gland, located at the base of the brain. The bulk of...

Introduction To Training

This section is designed to cover the basic three and four day splits that the majority of people use. More complex topics, such as intensity and volume cycles, time under tension, and the many other variables that need to be addressed for long term increases in strength and LBM are addressed in the Individualization of Mass Gaining Training Programs by Charles Poliquin. In addition, routines and advanced training concepts are covered in depth in the Members' Area forum. Entire sections of the...

Brinks Top 10 Bodybuilding Foods

While my food pyramid provides a solid framework for selecting the best foods for building LBM, I'm often asked to provide more information. Specifically, people want to know what my Top Ten foods are - and why I think they're important. It's a tough question, as there's a vast array of foods to choose from, and variety is important for a healthy diet too Just because some foods are better than others in certain ways, doesn't mean that you should restrict your diet to those foods alone, in the...