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Home > Mind-Muscle Connection Monthly
Mind-Muscle Connection Monthly
SEPTEMBER MIND-MUSCLE TIPS
TRAINING
Crossing The Pain Barrier
Pushing yourself in the gym can become monotonous and gains can plateau if you don't change up your workout or intensity every so often. After a cycle of the same exercises with the same weight, you get into a routine and stop pushing yourself. The solution? Change your schedule and exercises every 4 weeks and get motivated. Chances are that you are not pushing yourself as hard as you can. When was the last time you pounded out a set of squats, puked and then busted out a set of leg press? Have you ever had a headache so bad from pushing yourself that you couldn't see 15 feet in front of you? How about doing 4 more reps than you thought you could do, so much that you were drenched in sweat and in tears? This is exceeding the pain barrier. The barrier between a set and a nightmare. A rep that grabs the last bit of unused muscle fibers and beats them into submission. A workout that leaves you crawling to the locker room to get your shake and limping for the next week. The pain barrier is what separates the meager from the immortal. Guys who take that extra step gain that extra size and earn that extra respect. Look around your gym. Count the number of people that are crying trying to get that last rep up. Are you one of them?
For More Training Tips and Advice, Visit Our Training Archive
NUTRITION
The Anabolic Nutrient Timing Factor
You have heard it before...train big to get big, you get out what you put in, be a freak in the gym. What about out of the gym? Being a freak should be a mindset 24 hours a day. Going 110% in the gym doesn't make your muscles grow, feeding and supplementing them outside the gym is where the growing occurs. You know you have to eat 6-8 times a day, but when is the most important meal? Right after you bust your ass in the gym, you have 3 hours to feed your muscles and make the most out of the nutrients. This is called the "anabolic nutrient timing factor". This period of time after you lift is when your body is 3 times more susceptible to transporting and converting protein to glycogen. This is where muscle growth and recovery occurs. It is recommended that within 15 minutes after you work out, you provide you body with 50+ grams of protein, 5-7 grams of creatine, and a carbohydrate to transport them. This carbohydrate should contain dextrose and maltodextrin. These are the best simple sugars for transport. Sugar?? you say. Relax, in this time, your body will use this sugar as transport for the creatine and protein and will be converted with those nutrients. The second part of the 3 hour feeding window is a whole food meal with a significant source of protein and a complex carbohydrate. This meal will replenish glycogen stores and slow down protein synthesis. This meal doesn't have to be big, because you are going to do another one of the same size before the 3 hour window expires. A piece of chicken and a baked potato is a perfect way to give your body what it needs. So, the next time you feel like collapsing on the couch after an intense leg day, remember you have a leg up on the competition by providing you body with the essential nutrients at the right times for growth
For More Nutrition Tips and Advice, Visit Our Nutrition Archive
CARDIO TIPS AND ADVICE COMING SOON!!!
SUPPLEMENTATION
Alpha Lipoic Acid, Next Breakthrough Supplement?
One of the newest, exciting products on the market right now is ALA. Alpha Lipoic Acid came on the scene as an antioxidant and has also been part of creatine transport products. Researchers found that not only is ALA an above average vitamin supplement, but it uses the antioxidant functions to transport creatine faster than with just dextrose and maltodextrin. Adding one serving of ALA to your after workout shake of protein and simple carbs will transport the creatine and protein to your muscles faster and more effectively, thus producing greater gains in a shorter period of time. On the other hand, studies have been shown that ALA also inhibits the storing of glycogen in the muscles. Glycogen is used as energy when exercising and depletes very quickly during high intensity workouts. The purpose of the post workout shake with creatine and ALA is to restore the glycogen levels using the protein and transport the creatine to the muscles. ALA has an effect in both these cases, one being good and the other not so good. Since Alpha Lipoic Acid is fairly new in these regards, any studies are in their preliminary stages and are far from rock hard truth. Keep checking back for more on this and other supplements
For More Supplementation Tips and Advice, Visit Our Supplementation Archive
MINDSET
Focusing In The Weight Room
If you are serious about going to the gym and getting big, you know that every workout has to count. You know when you leave the gym if you did every rep to its fullest or if you slacked. Being able to get the most out of every rep and every set involves being totally into and concentrating on your workout and your goals for that workout without any distractions. Being able to focus to the point that you don't hear anyone talking to you or any noise outside your head is what focus is. When you are moving from exercise to exercise without delay or distraction and pushing each rep, feeling each and every muscle fiber filling with blood, you can't beat the feeling. That is getting everything out of your workout, and you will be rewarded for your hard work and disciplined dieting with growth and confidence. Not a lot of people can gain this level of concentration. Most gym-goers don't understand what it takes to get the most out of a workout. And most don't take the time to read the Mind-Muscle Connection or any other information source to learn how to get where they want to go physically and mentally. Anyone can lift weights and get a good burn, only the well-educated trainers will make the most out of every set and every rep to reach the ranks of the truly immortal.
For More Mindset Tips and Advice, Visit Our Mindset Archive
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