Author: Mike Furci (Page 3 of 4)

Exercises you haven’t done but probably should

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Ask anyone who’s been in the iron game that’s had any type of success and they’ll tell you, “stick to the basics and don’t try and reinvent the wheel.” I couldn’t agree more from a coach/competitor stand point. However, one needs to throw a wrench in their workouts in order to prevent or break through plateaus. Variation is a universal principle that, when applied correctly, can yield incredible results.

One of the most obvious and easiest ways to add variation is to incorporate different exercises to one’s program. The following is a list of exercises I have rarely seen used, but recommend in this first installment.

Smith machine ladder push-ups

A chest exercise most often used as a finishing exercise can be used toward the beginning of your program with the proper adjustments. For those who can perform push-ups easily and require more resistance, this can be accomplished by adding chains around your neck, putting a box or bench under your feet, and/or using tempo. Conversely, if performing push-ups is difficult, especially toward the end of the workout, start at a higher level on the smith machine.

One set is going to consist of three subsets, which essentially are drop sets. The higher you place the bar the lighter the load.

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Start the exercise in a position where positive failure is achieved between eight and 12 reps. Notice the straight line from the shoulders to the hips to the feet. Try to maintain this position as much as possible throughout the exercise.

Raise the bar one level, and perform the second part of the set. The goal is to achieve six to eight reps to positive failure. If the load is too heavy to achieve the desired reps, go up two levels the next time.

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Q&A with Mike Furci

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A column by Mike Furci that brings you research, trends and other info to help you with your fitness, health and nutritional needs.

Q: Hi Mike
Hope this email finds you well.

Just read your article “build your back” and found it interesting. I read it carefully and I really liked your focus on detail. I will try it in the near future.

I have only one question. You never mentioned the duration of the break among the first sets. I mean the sets before you meet your maximum weight. And since your article is very carefully written (e.g., you mention the 20sec rest among the last sets), my thought was that wasn’t an accident!

Is it the typical 1-1.5 min rest? Or, even more intensive workout -like 30sec rest?

Thanks in advance for your reply

Regards

A: I probably should have explained rest periods between warm-up sets, but left it open-ended so to speak.

Always keep in mind, to get the fastest gains in muscle size and strength one must perform their sets and reps with 100% intensity. This includes warm-up sets. In order to do this, recovery between sets is essential. You never want to start a set until you’re ready. Generally speaking, if you’re breathing returns to normal, and the body part your training feels recovered from the last set, you’re ready. You can go as low as 30 sec for the first few warm-ups, but as the load gets heavier, you’ll find you’ll need a longer rest period.

I probably should have clarified it more, because it is the meat of the workout, but the 20 sec rest periods are a continuation of the same set. These small rest periods allow you to perform more reps with the same load than you would be able to without the rest. It’s a way of increasing the intensity by keeping the highest tension on the muscle for the longest amount of time.

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Did You Know… with Mike Furci

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A column by Mike Furci that brings you research, trends and other info to help you with your fitness, health and nutritional needs.

… a new study found an association between L-carnitine, an amino acid found at high levels in red meat and heart disease risk. Dr. Stanley Hazen of the Cleveland Clinic, who led the study, tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined the clinical data of 2,595 patients undergoing elective cardiac evaluations. They also examined the cardiac effects of a carnitine-enhanced diet in normal mice compared to mice with suppressed levels of gut microbes, and discovered that TMAO alters cholesterol metabolism at multiple levels, explaining how it enhances atherosclerosis.

The researchers found that increased carnitine levels in patients predicted increased risks for cardiovascular disease and major cardiac events like heart attack, stroke and death, but only in subjects with concurrently high TMAO levels. It’s important to emphasize that in scientific terms association doesn’t show cause, and to be careful of the credence given because a study said so.

Meanwhile, a meta-analysis of 20 studies involving more than 1.2 million participants from 10 countries who were followed for up to 18 years, found no definitive association of daily consumption of red meat heart health (Boston.com). Heart disease does have a strong association with consumption of processed carbs and fats like vegetable oils and man-made trans fats (Fats, April 18,2006). It is important to keep in mind that there are many other studies done on L-carnitine that do not show any adverse health effects at a variety of doses. In fact, the National Institutes of Health fact sheet on L-carnitine shows it’s not only safe, but good for the heart and peripheral artery disease.

… that pre-workout stretching is still touted by many trainers and coaches. A study examined the effects of proprioceptive neuromuscular facilitation (PNF) stretching and static stretching (SS) on maximal voluntary contraction (MVC). Thirteen participants completed 3 different conditions on 3 nonconsecutive days in a random order: (SS), (PNF) and no stretching (control, CON). The MVC of knee and elbow flexion and the vastus lateralis muscles were measured. Researchers concluded although stretching has a positive effect on range of motion (ROM), it has been shown repeatedly to have a detrimental effect on muscular performance. ((2013). Journal of Strength and Conditioning Research, 27(1), 195-201)

Bottom line, stretch after your workouts to avoid reducing the musculotendinous stiffness, because hampers the excitability of the muscles being worked, thus hindering performance.

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A chat with Bas Rutten

Bas Rutten

Since its inception in 1993, the UFC has revolutionized the fight industry. Started as a professional fighting organization, the UFC has evolved into a business where hybrid athletes are required to have mastered various disciplines, e.g., karate, jujitsu and wrestling. It’s the largest pay-per-view provider in the world. Every sport that has evolved to become wildly popular and lucrative has individuals that are credited for paving the way. Bas Rutten is one of the names that come to mind when people talk about legends of mixed martial arts (MMA). A true pioneer of the sport of MMA, Bas who has retired from fighting, has also established himself outside the ring. Find out what Bas had to say about MMA, his injuries, training, and working with stars like Kevin James on the hit movie, “Here Comes the Boom.”

Bullz-Eye: Thank you so much for taking the time out of your busy schedule to do this interview.

Bas Rutten: Oh no. Thank you for doing the interview. This is great.

Bullz-Eye: Well, for our audience at Bullz-Eye, I’d like you all to know that I’m talking with Bas Rutten, who many, including myself, consider to be one of the top MMA fighters of all time, an absolute legend and pioneer of the sport. Throughout his MMA career, he was known as a submission artist and devastating striker who perfected taking out opponents with body shots to the liver and open-hand strikes. The list of competitors he’s beaten reads like a list of who’s who in the world of MMA. Undefeated in his last 22 fights, he’s a former undefeated UFC heavyweight champion, a Muay Thai champion, and a three-time undefeated King of Pancrase.

As if all your accomplishments — and I haven’t even read them all, obviously — in the world of MMA weren’t enough, Bas has also made a name for himself outside the ring as an actor, host and television personality. Rutten can be seen co-starring with Kevin James and Selma Hayek in the feature film “Here Comes the Boom,” which, by the way Bas, I have to say that film was awesome.

Bas Rutten: Right? Yeah, that’s what I thought. You come out with a happy feeling.

Bullz-Eye: My fiancé and I went to see it when it first came out, and I have to tell you, that was just an excellently well done film. The premise was awesome, and the fighting looked very realistic.

Bas Rutten: He did a good job. Kevin James, I know Kevin James for a long time, 16 years. I mean, pretty much right away when I came into the States. He had quite a different life at the time. He lived in a one-bedroom apartment that he shared with his brother. That was when the first season of “King of Queens” started. We became friends right away. And all these years, I’ve been doing a lot of projects with him and with his brother.

Bullz-Eye: Well, both my fiancé and I are into high levels of fitness and training. And when you see him jumping around, and moving about, even in that other film that you appeared in, “Paul Blart: Mall Cop,” we both commented how extremely athletic he is.

Bas Rutten: He really is. I came home from my first time training, and I told my wife, true story. I said, “He’s like a bear. He’s fast and he’s very powerful, and he picks up things really fast.” Great student, great man. Great guy And he was actually at my last fight that I had in 2006, when I made a comeback, he was there 80 percent of the time for my training.

Bullz-Eye: Oh, no kidding.

Bas Rutten: He was there in the same room pushing, pushing, and pushing me because when he was in my corner, people went, ‘Ah, it’s just a publicity stunt,’ but he was really there all the time.

Bullz-Eye: He sounds like a good guy.

Bas Rutten: Yeah, he’s a really good guy.

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The 2012 Arnold Sports Festival

2012 Arnold Sports Festival

The estimate for this year’s attendance at the Arnold Sports Festival (ASF) was 175,000. Well, it seems that there is no end in sight for the popularity of this weekend event. Even the most conservative estimate I’ve heard was that over 200,000 people had shown up to enjoy the festivities.

It’s easy to understand how the ASF has grown year after year. Once you attend the event, you just have to go the following year while encouraging others to make the trek to Columbus, Ohio.

The ASF, with more than 18,000 athletes competing in more than 45 sports and events, is the largest multi-sport event in the USA. It all began when Arnold Schwarzenegger was invited by Jim Lorimer to compete in Columbus in the 1970 Mr. World Contest. Arnold of course won, and their friendship began. Arnold vowed that once he retired from competition he would promote bodybuilding in Ohio with Jim Lorimer.

Arnold kept his word, and together their passion for fitness has spanned four decades. In 1989, the Arnold Classic and the Miss International brought professional bodybuilding to Columbus, Ohio. The event’s growth and popularity spawned the birth of the Arnold Fitness EXPO (AFE) in 1993.

The AFE is the largest health and fitness expo in the USA, and is a must see. At $10.00 in advance, and $15.00 at the door, it’s the best value in sports entertainment. This year featured 700 booths of the latest in sports equipment, apparel and nutrition. The AFE attracts the top companies in the industry who put together elaborate displays.

The Expo stage hosts the Arnold Strongman Classic, the prejudging for the Ms. International, the Fitness International and the Figure International Competitions. Other highlights include Arnold Armwrestling, the Arnold Amateur Strongman and the Arnold Amateur Bodybuilding finals.

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