David Groscup

David Groscup
David Groscup

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Learn from my years of training and extensive knowledge of weight training and bodybuilding.

Each of my books explain in detail the training methods that bring results fast using the most cutting-edge, scientific techniques available.

Learn how to properly use forced reps, negative-accentuated reps, pure negative reps, rolling static partials and much more!

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Friday, November 21, 2014

Exercise At Your Work Desk




(NaturalNews) Desk jobs are evolving. More Americans are getting off their butts at work. Corporations like Microsoft, Procter and Gamble, and Coca-Cola have begun purchasing new treadmill desks in bulk. In fact, TreadDesk's sales are expected to increase by 25 percent this year alone.

According to LifeSpan Fitness from Salt Lake City, sales of tread mill desks more than tripled a year ago in 2012.

A treadmill desk allows workers to walk a pace of 1 to 2 miles per hour while doing their office work, making them simultaneously more productive mentally and physically. The slow, steady walking pace gets blood flowing without distracting workers from their desk tasks.

"Even walking at 1 mile an hour has very substantial benefits, such as doubling metabolic rate and improving blood sugar levels," says Dr. James Levine, an endocrinologist at the Mayo Clinic.

"Although you don't sweat, your body moving is sort of purring along."

Building a healthier work force from the ground up

As companies start to realize the importance of maintaining a healthy work force, they are beginning to implement ideas that encourage workers to lose weight, reduce stress, increase productivity, and hopefully lower insurance costs.

TreadDesks are the future workplace motivator.

"But not everyone wants one," says Georges Harik, who founded a web-based instant messaging service. Harik bought two treadmill desks three years ago for his 20 employees to share.

"Employees tend to sort through email or do other work while using the treadmills...but some workers find it too distracting to incorporate standing or walking into their work, and some feel they are just not coordinated enough to multitask as they exercise."

On the other hand, Denise Bober, human resource director for a resort hotel in Palm Beach, Florida, spends one to three hours on her office treadmill desk. She says that the subtle pace throughout the day makes a huge difference in the ways she feels at the end of the day.

"The more movement and interaction I have, the more energy I have at the end of the day."

"If I go faster, then I make too many typing errors, but if I'm just reading a report I can go faster," she said.

A daily 4 mile walk at your office desk

A generation that has shifted to more sit down jobs has become a generation more prone to developing diabetes, high blood pressure and heart disease. Dr. James Levine believes movement at work may be the best medicine at this point. He says, "Even going to the gym three times a week doesn't offset the harm of being sedentary for hours at a time."

Andrew Lockerbie, of Brown & Brown, a global insurance consulting firm, says that walking on a treadmill while sorting through his emails and making phone calls has allowed him to be productive on two fronts. Lockerbie walks 3 to 4 miles a day at work, effectively burning about 350 calories a day.

"I'm in meetings and at my desk and on the phone all day," he said. "It's great to be able to have an option at my work to get some physical activity while I'm actually doing office stuff. You feel better, you get your blood moving, you think clearly."

A better company health investment for the future

TreadDesks aren't the only new workplace exercising trend. Bicycle desks are becoming more common, allowing workers to pedal their way through their work day. Giant exercise balls are replacing chairs, helping workers maintain posture as they strengthen their back, abs, and legs. Standing desks, which can be raised up and down, allow workers to stretch and get the blood moving through their body.

It may not seem like much, but just standing up at a desk makes a huge difference. Dr. Levine says, "Once you're off your bottom, it's inevitable that you start meandering around. Within two minutes of standing, one activates a series of metabolic processes that are beneficial. Once you sit, all of those things get switched off."

For companies looking to keep their workers active and alive, exercising desks will be the future. A simple standup desk runs as low as $250, while desk cycles can be purchased for as low as $150 and slid under an existing desk. Exercise balls may be a cheap alternative, while many full-blown treadmill desks range from $800 to $5,000 or more.

Over-Training Counterproductive, Expert Says

               
Challenging yourself in fitness training is good. But overdoing training is counterproductive to realizing your fitness goals, says Butler University's Adrian Shepard, assistant director of recreation overseeing fitness. Over-training, also called over-exercising, he said, happens when you're "not allowing your body the opportunity to adjust, adapt and recuperate in response to the training regimen you're taking part in."

Shepard says, besides sore muscles, there are other clear signs that a person is over-training.
They include:
  • Decrease in performance.
  • Increase in a person's resting heart rate and blood pressure.
  • Increased muscle fatigue, disturbed sleep patterns and gastro-intestinal disturbances.
  • Depression, irritability, apathy, and low self-esteem.
Fitness center staffers concerned that a client might be over-training should approach the issue tactfully, if they want to direct the client to a healthier approach, Shepard said. "Befriend them. Get to know what they're doing and why they're doing it. Find out what they are training for? Do they realize that what they're doing is harmful to their bodies?" By understanding the root of the over-training, the fitness professional can then provide helpful guidance and resources to the client.
Shepard suggests three steps to avoid over-training from day one:
1. Gradually work your way into exercise, especially if you are a beginner, are recovering from an injury, or have been physically inactive for some time.
2. Ask staff of your fitness center to take you through equipment and facility orientations. You'll learn what equipment is available, how it works and what to use for desired results.
3. If your fitness facility offers them, schedule a fitness assessment to determine your current physical health status and fitness level. This will be your baseline measurement for evaluating future progress. The assessment also identifies any potential health and injury risks in training, and helps in developing your personalized exercise program and goals
.

Monday, November 17, 2014

HIIT-The Road To Great Health





People want to lose fat, gain muscle, and not spend a lot of time doing it. An easy way to accomplish this is... There is no easy way. The quickest and most effective way to lose fat and increase muscle is through High-Intensity Interval Training (HIIT). HIIT is based on short, intense burst of full capacity exercise followed by low activity or rest in intervals. The more intense the exercise, the less you do. The idea that aerobic exercise burns fat is phasing out. Although it does improve aerobic capacity; a study from The Cochrane Collaboration found moderate, aerobic activity to produce negligible weight loss.

Less time, greater results

With rising numbers of overweight and obese individuals who are generally lazy to begin with, a prolonged exercise routine lasting one hour, five times a week is "too much." This is exactly where HIIT excels. HIIT workouts last 20-30 minutes, three times a week and achieve double the fat loss as 30-60 minutes of moderate aerobic activity. These workouts increase the basal metabolic rate and improve the muscles fat oxidation and glucose tolerance leading to quick and lasting results. HIIT workouts increase levels of several hormones including growth hormone, catecholamines (epinephrine, dopamine), and cortisol.

Long-term health benefits

Long-term benefits of HIIT include increased aerobic and anaerobic fitness, skeletal muscle adaptations, and lower glucose sensitivity. Type II diabetics showed improved insulin sensitivity by 23-58 percent with HIIT. A study involving older Type II diabetic males found eight weeks of HIIT provided no change in body mass, but abdominal fat was decreased by 44 percent. Another similar study involving males and females found HIIT combined with steady activity reduced visceral fat by 48 percent and subcutaneous fat by 18 percent.

I could go on and on. The benefits of HIIT are emerging as a potential "solution" to the obesity exercise dilemma (or lack thereof). Research is expanding in this field and more information is needed in regards to "minimum dose," optimal length and intensity for varied health outcomes, mechanism of fat loss, and a safe and sustainable protocol for different patient groups.

Get started today!

Want to start? The most commonly used and effective method in research has been the Wingate protocol. This uses a stationary bike and includes four to six 30 second full out sprints with one to two minutes rest between sprints. There are several variations including eight second sprints with twelve seconds rest for 20 minutes, or 24 seconds with 36 seconds recovery. Don't have a bike? Try regular sprints for 30 seconds with a one to two minute rest between. In any case, exercise should last no more than 30 minutes and usually fall within the 15-25 minute range. These should only be performed three times per week until your conditioning improves enough to add more. Don't like either of those options? Try Crossfit, this is HIIT at its finest involving functional, multiple muscle movements at high intensity with the added support of others like you going through the workout. There is nobody that is too out-of-shape that won't benefit from starting one of these workouts and noticing the results to both your appearance and your health. A difference will be noticed in as few as two weeks.
Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2640399/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
http://www.ingentaconnect.com
http://www.cardiotrainingfreak.com
http://jap.physiology.org/content/102/4/1439
Shaw K, Gennet H, O'Rourke P, Del Mar C. Exercise for Overweight or Obesity. John Wiley & Sons; 2006. The Cochrane Collaboration.

About the author:
Dr. Daniel Zagst is a chiropractic physician at Advanced Health & Chiropractic in Mooresville, NC. He has a BS in Professional Studies of Adjunctive Therapies, Doctorate of Chiropractic from NYCC, and an Advanced Certificate in Sport Science and Human Performance.

Thursday, November 13, 2014

Mike Mentzer's HIT Chest & Back Part I -Video




This is a great video-which is one part in a series- of one of HIT's great pioneers training a nationally-ranked competitor prior to a competition. Mike Mentzer-Heavy Duty

Wednesday, November 12, 2014

Time spent preparing meals at home linked to healthier diet





Spending more time at home preparing meals is associated with several indicators of a better diet, such as eating more fruits and vegetables. Conversely, spending less than an hour a day preparing food at home is associated with eating more fast food and spending more money eating out.
"There is very little data on the time cost of healthy eating," said Pablo Monsivais, Ph.D., M.P.H., the study's lead author and a senior university lecturer with the Center for Diet and Activity Research at the University of Cambridge School of Clinical Medicine in England.
The findings are based on responses from 1,319 adults who participated by phone in the Seattle Obesity Study in 2008 and 2009. Participants answered questions about how many hours a day they averaged preparing and cooking food and cleaning up after meals. They also reported on food consumption and spending, as well as use of restaurants. About 16 percent of participants said they spent less than one hour a day on meal preparation. About 43 percent reported spending between one and two hours per day on meal preparation, while 41 percent said they spent more than two hours a day on it.
Employment outside the home was associated with fewer hours spent preparing meals. Notably, about two-thirds of those who reported that they prepped, cooked and cleaned up were women. People with less time available for meal preparation also appear to value convenience, choosing more often to eat out or to buy fast food and ready-made foods to eat at home.
"This study reinforces what previous studies and nutrition practice tells us: that time is commonly reported as a barrier to healthy eating," said Lauri Wright, Ph.D., R.D.N., a registered dietician and nutritionist and assistant professor in the Department of Community and Family Health at the University of South Florida in Tampa.
Wright, a spokesperson for the Academy of Nutrition and Dietetics, reiterated an observation made in the study: "Besides time and cost, people often don't feel confident about their ability to prepare healthy meals."
Wright added, "Registered dietician/nutritionists give close consideration to the issue of time when making their recommendations. They can give tips on ways to optimize time and money, such as planning meals, shopping ahead and preparing some foods in advance that can allow families to have quick-to-prepare healthy meals and snacks."

Story Source:
The above story is based on materials provided by Health Behavior News Service, part of the Center for Advancing Health. The original article was written by Valerie DeBenedette. Note: Materials may be edited for content and length.

Monday, November 10, 2014

Recent Photos Of Arnold

This isn't my typical posting but I thought my readers would enjoy some recent photos of Arnold even though he is anti-HIT:)


 


 



Human body cannot be trained to maintain a higher metabolism, study suggests




New research suggests that high- and normal- protein diets are tied to higher metabolism and 45% more storage of lean tissue, or muscle mass, versus fat when compared to low-protein diets. Further, it shows that this increase in metabolism tied to a high-protein diet is not sustainable when changing to a normal-protein diet, suggesting that the human body cannot be trained to maintain a higher metabolism. Research results were unveiled today during an oral presentation by author Elizabeth Frost, PhD Candidate, Pennington Biomedical Research Center, at 8:00am ET at The Obesity Society Annual Meeting at ObesityWeekSM 2014 in Boston, Mass.



"Rather than conducting a weight-loss study, our focus was to explore whether high- or low- protein diets might lead to less weight gain when consuming excess calories due to the ability of the body to burn extra energy with a high-protein diet," said Frost. "What we found was that study participants all gained similar amounts of weight regardless of diet composition; however, there was a vast difference in how the body stored the excess calories. Those who consumed normal- and high- protein diets stored 45% of the excess calories as lean tissue, or muscle mass, while those who on the low-protein diet stored 95% of the excess calories as fat."
Researchers concluded that one mechanism for weight-loss success with high-protein diets, like the Atkins Diet or the Ideal Protein Diet, could be due to an increase in our body's natural process of metabolizing food for energy following meals.
TOS recognized Frost for her research by naming her as a finalist for the Ethan Sims Young Investigator Award, an annual award given to five young researchers to cover travel expenses associated with TOS's annual meeting. All five winners presented their research during a session today in competition for the final award -- a $1,000 cash prize.
TOS says the study results reinforce the importance of energy deficit for weight loss, showing that weight loss regardless of diet composition is not possible without consuming fewer calories per day than those burned.
"High-protein diets for weight-loss or to build muscle mass can certainly be effective, but the diet composition must be maintained for dieters to continue to see and sustain results," said Steven R. Smith, TOS President. "Further, it's important to balance how many calories you eat and how many you burn on a daily basis. This concept, also known as energy balance, is vital for weight control. I congratulate Elizabeth Frost for her study, which further reinforces that it is not possible to achieve weight loss on a high-protein diet, or any diet, without burning more calories than calories consumed -- also known as energy deficit."
The study was a randomized controlled overfeeding trial of 16 healthy individuals with varied amounts of protein (low 5%, normal 15%, high 25%) for eight weeks while living in a metabolic ward. Diet-induced thermogenesis (DIT), which is one of three components for the metabolic rate, was measured over four hours by indirect calorimetry following meals. Results showed that prolonged exposure to high-protein diets does not alter DIT, and suggests that it is under acute regulation and not involved in adaptive thermogenesis, or a sustained increase in metabolism.
Story Source:
The above story is based on materials provided by Obesity SocietyNote: Materials may be edited for content and length.

Sunday, November 9, 2014

Pack on New Muscle With These Plateau Busting Techniques!



When you first begin training, gains come easily. It seems like everything you do leads to increased muscle strength and size. After you have been training for awhile your workouts tend to become stale as you continue to do the same exercises,sets and reps week in and week out. The problem is you have become too predictable in your workouts leading to stalled muscle gains.

Your body is very efficient at maintaining the status quo-it will try anything it can to keep the amount of muscle on your body the same. This is because of the high energy cost to increase muscle mass and sustain it. This makes it necessary to change things up from time to time to reignite muscle gains.

Maybe you have searched through the various muscle magazines in search of the perfect training routines to begin experiencing new muscle gains. The question is what is the best way to freshen up your workouts, breathe new life into them and start growing new muscle again?

Changing The Time Under Tension

Try changing the rep count or time under tension to see what effect that has. If you have been consistently doing 6-8 reps per set, try some sets with 8-10 reps or even 12-15. Keep in mind the ideal time under tension depends on the muscle fiber type of the muscle. If the muscle is predominately fast twitch, tut should be in the 40-60 second range; if it is mostly slow twitch, keep your tut at 60-90 seconds. Altering the tut will spark new growth because the body becomes used to the current training being done and works hard at keeping everything the same unless you force it out of homeostasis by giving it new stimulus.

New Exercises

Delete exercises you have been using for awhile and replace them with ones you haven't done recently. Learn new exercises from trainers, fellow trainees or bodybuilding books or magazines.

Combo Rows-This exercise is a combination of the bent over lateral raise and upright row exercises. Stand and lean slightly forward. Hold a dumbbell in each hand, palms facing in front of each thigh. Row the weights up while keeping your forearms aimed vertically. Stop at chest level;your elbows should be angled toward the ceiling. Pause for a second then return to the beginning position.

As with any new exercise, begin with a lighter weight and avoid training hard until you have mastered the form of the exercise. A good way to integrate this exercise into your shoulder routine is to combine it with a pressing movement like dumbbell presses as a pre-exhaust superset. To do this, begin with a set to failure of combo rows followed by a set of shoulder presses to failure. Do this superset with no rest between exercises. If you rest as little as five seconds between sets, your muscles' regain 50% of their strength, which defeats the purpose of the pre-exhaust variable.

Bicep Blaster Curls-Made popular in the movie Pumping Iron, these use a specially-designed metal brace which is placed in front of the body to immobilize the upper arm to force perfect form in the bicep curl. I have found these to be helpful when training beginning bodybuilders but they are useful to even the most experienced athlete. After placing the strap around your neck and the brace against your abdomen, grab a weight and curl it while keeping your upper arm against the brace. You will feel how this tool changes the curl after doing an intense set of these.

Cable Cross Triceps Press-downs-Stand in front of a cable crossover machine. Attach single rope handles to each side. Cross the cables in an 'x' and press them down and out at an angle until fully extended. Pause for one second while flexing your triceps hard before returning to the start position. Repeat.

This exercise is a great modification of the standard triceps press-down exercise and hits the muscle from a different angle, which gives a great muscle growth stimulus.

Reverse Leg Lunges-Hold a dumbbell in your left hand while standing shoulder-width apart. Take a deep step back with your left leg while squatting down. Step back to the beginning position and change the weight to your right hand. Do the same deep step back with your right leg and squat down. Continue until you have completed the desired reps.

This exercise is a nice variation of the standard leg lunge and works the legs from a different direction.

In addition to adding or replacing exercises in your training routine, there are many other ways to change your program and initiate new growth in your muscles.

Using Different Hand Placements

By changing the positioning of your hands on the bar, handle or attachment, you hit a muscle from different angles while performing an exercise. This activates fibers not used during previous applications of the exercise. For example, if you use a narrow grip during lat pull-downs, you stimulate your lat muscles one way; another way if you use a mid-grip and yet another way if a wide grip is used.

The same goes for barbell curls-while the curl works the entire bicep muscle- using different grip placement changes the way the weight affects the muscle. This adds variety to your training and literally forces the muscle to grow because of the new demands placed on it.

Try curling with a four inch hand spacing. Place your hands two inches from center and do a set of curls. Now move your hands two more inches apart and complete another set of curls. Do a set of curls using a standard grip spacing. Lastly, place your hands wide on the bar and complete a set of curls. Feels a lot different doesn't it?

Apply the same strategy to machine or barbell rows for the back and bench presses for the chest. The opportunities to change your exercises are nearly endless.

Training Legs Before Smaller Muscle Groups

Scientific research has shown that muscle growth response to exercise increases when the leg muscles are trained prior to other muscles. This is because a much greater release of testosterone and human growth hormone occur when leg training is done as opposed to training smaller muscle groups such as arms and abs. Since legs constitute a much larger muscle mass, they stimulate a larger amount of test and hgh.

To put this into practice, do a set of leg extensions followed by a set of leg presses and a set of hack squats-all sets to failure. Now do your typical arm routine, training all sets to failure.

Be sure to track your progress as you strive to constantly increase the weight you're able to use. Aim to add 1-5 pounds to the bar or machine every workout. That way you avoid adding too much weight at one time, which could lead to failure to complete an exercise.

Try micro-loading by adding special, 1-1.5 pound plates to the bar or machine. This is effective because it makes the bar feel as if no new weight has been added. Over a year you will be able to add substantial weight.

I used arms in this example but any other muscle group can be trained after legs with the same results.

Pre-exhaust HIT Training

Supersets are a great way to up intensity by increasing the amount of work that is completed in a given amount of time. One of the most effective types is the pre-exhaust superset. Instead of doing two random exercises for the same muscle, do an isolation movement to exhaustion then immediately do a compound movement to failure.

What makes this is so effective? The isolation exercise exhausts the muscle while the compound one takes the muscle past the point of normal failure by using fresh, assistance muscles. This leads to a more complete in-roading of the muscle and more extensive micro-damage of the fibers.

It is extremely important to move from the first exercise to the second with no rest. If there is a delay of even three seconds, the muscle recovers 50% of its strength and much of the benefits of this technique is lost.

Here are some examples of pre-exhaust routines:

Legs

leg extensions-1x15
supersetted
leg press-1x12
supersetted
hack squats-1x12

This superset can also be altered to become a double pre-exhaust routine:

leg extensions-1x15
supersetted
forward leg lunges-1x15
supersetted
barbell squats-1x15

The standard pre-exhaust does a great job of breaking the muscle down during the set of leg extensions before exhausting the legs with the compound exercise, leg presses. The second routine makes use of two different isolation exercises to focus efforts on completely exhausting the leg muscles before driving them past exhaustion with barbell squats. All sets should be taken to muscular failure with as heavy a weight as can be lifted safely.

I used examples of leg training but this HIT variable can be effectively used with any muscle group.

Other Techniques to End Muscle Growth Stagnation

Other techniques that may be used to stimulate new gains are rest-pause, negative-only reps, partial reps and static holds. Those are to be the subject of future articles-so stay tuned!


The suggestions presented in this article to energize your training have been used by countless bodybuilders with great results. Give them a try!

Friday, November 7, 2014

Serge Nubret 70 Years Young Training

Serge Nubret passed away a number of months ago but here is an inspiring video of him training at 70 years of age. He looks in great shape!