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WHO SHOULD’VE WON THE SHOW?

The hype for the Olympia was thicker than Craig Titus’ legal bill. Who was going to win? Everyone had their two cents, and most opinions were worth just about that. The chat rooms were filled with guys discussing who should win. Even at the show you could hear a buzz – Jay was off and Victor would be the new champ. Dexter’s conditioning would finally carry him to the title. Ronnie was out of the top 3. When it was all said and done Jay won – letting him sport the Sandow for the second year in a row. The argument began immediately, and some people were downright pissed off. On the boards and in the gyms everyone had an opinion when it came to the judging of bodybuilding’s biggest prize. So let’s see where the real judges, the guys in the gym, stand. Who should’ve been Mr. Olympia? >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

QUICK GYM TIP
– By: Dave ‘Ballistic’ Naugler

The Pre-Exhaust Principle

Use this principle before you train a large muscle group. This will fully load the area with blood giving you better control and a more intense muscle contraction. The following is an example for a chest pre-exhaust routine:

Isolation movement: Peck-deck 1 set for 15-20 reps

Basic movement: Flat presses 1 set for 8-10 reps

First you perform the isolation movement, in this case focusing on contracting and squeezing your pecs throughout the movement. Then take a moment to stretch. Next you move on to the basic movement to hit the deep fibers. This allows for a full contraction and better delivery of nutrients to the area.

Dave Naugler, the 2006 National Middleweight Champion, is a gym-rat who is living his bodybuilding dreams. When he’s not training and entering and winning competitions he’s studying bodybuilding and sharing his knowledge. He’s next slated to appear on the National stage in 2008.

MUSCLE SCIENCE
REP SPEED

Is there a certain speed at which
you should be performing your reps?
Yes - there is. Conclusive evidence shows that proper rep speed can create beneficial results. Studies have shown that if you perform a fast eccentric component, which is the negative part of the rep, your body will respond by building more strength and therefore more mass (Farthing, 2003). You should be aiming for the negative part of the rep to last about one second. So this means, when you are bench pressing, lowering the weight to your chest should take about one second. If you take longer than a second, as is often promoted, then your potential results will be diminished.

What makes this even more exciting is you can actually change the type of muscle fibers created to favor the type wanted by bodybuilders. Another study shows that lowering the weight at a fast pace decreased the number of Type I fibers, also called slow twitch fibers, while increasing Type II fibers, called fast twitch (Paddon-Jones et al. 2001). This means your muscles will produce more of the fibers that give you explosive strength in the gym. Keep in mind that you shouldn’t sacrifice proper muscle building form for speed or unmanageable weights. Kurt Kühn - FUSION Research Team.

Works Cited
Farthing, J.P. & Chilibeck, P.D. (2003). The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur J Appl Physiol, 89, 578-586.
Paddon-Jones, D., Leveritt, M., Lonergan, A., & Abernethy, P. (2001) Adaptation to chronic eccentric exercise in humans: the influence of contraction velocity. Eur J Appl Physiol, 85, 466-471.

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