Friday 21 August 2009

Get Big in Six Weeks- Gain Weight and Increase Muscle Size

The Basics

Put in its very simplest form; if you wanted to increase your weight you must be eating more calories (energy) than you are expending. I.e. Energy in (calories in) must be more than energy out (calories out). Below are examples and explanations of how the body puts 'Energy In' and puts 'Energy Out:Energy in:This refers to anything that contains calories/ energy. Examples include:

  • Any Food
  • Juices/ Cordials
  • Soft drinks

Energy Out:

This refers to ways in which energy is expended in the body, this occurs in 3 ways:

Through the movement of your body. Any movement produced by your body requires energy, a general rule of thumb is the more muscle fibres used to move the more calories you will be using or 'burning'. E.g. Running on a treadmill burns more calories than cycling on a gym bike since the gym bike only requires the leg muscles to move, whereas running requires muscles throughout the entire body to work.

Through the digesting of your food. Few people know the actual eating and digestion of food will result in 'energy out' i.e. you expending energy and burning calories when eating.
Through simply keeping alive. Your body burns calories even when you are doing nothing, this is known as your Basal Metabolic rate, and is the number of calories you expend merely keeping the body functioning at rest.

Mathematically minded, I've explained the concept of gaining weight below. Consuming more calories than you expend is known as 'Energy Surplus.' This can be shown through the following equation: Energy Surplus = Energy expended (exercise, metabolism, thermic effect of feeding) < (less than) Energy taken in (Food + Drink)Nutrition for Gaining Weight and Increasing Muscle Size

On it’s most basic level, to increase muscle mass you must be consuming 500 more calories than you are expending and combine this with an efficient weight training regime. But as well as this energy surplus, you must be aware of the quality of food, not just the quantity. Your diet should consist of:

50% carbohydrates:
oats
root vegetables
bananas
barley
beans
lentils
nuts
sweetcorn
wholegrain cereals
wholemeal breads
brown rice
chickpeas
wholemeal cereals
parsnips
potatoes
wholemeal flour
wholemeal pasta
yams

35% Protein:
Beef, poultry, pork and lamb
Fish and shellfish
Dairy products, including cottage cheese, cheese, yoghurt and milk
Eggs, egg whites or egg substitutes
Dry beans, peas, oats and legumes
Tofu and soy products
Nuts and seeds

15% Fats:
Vegetable oils
Salmon
Tuna
Nuts

But to actually work out the quantity of each nutrient needed to increase muscle mass, use these equations below:

Protein: 1- 1.5 grams of protein per pound of bodyweight e.g. For a 170lb person wanting to bulk up, they must eat between 170 - 255 grams of protein per day

Carbohydrates: 2.5 grams of carbohydrates per pound of bodyweight e.g. For a 170lb person wanting to bulk up, they must eat between 425 grams of carbohydrates per day

Rough Diet Plan for a 200lbs, 20 year old male

Obviously everybody’s biology is different (age, height, weight, metabolic rate) so everybody’s diet will vary quite considerably, however so you have a rough idea, here is a diet plan for a 200lbs 20 year old male wanting to bulk up:

Nutrients Per Day
As grams:
268 grams of protein per day.
383 grams of carbohydrates per day.
51 grams of fat per day.

As Calories:
1073 calories from protein per day.
1533 calories from carbohydrates per day.
460 calories from fat per day.

Total Calories: 3065 per day
Quantity of nutrients & calories to be consumed in relation to meals per dayMeal Plan
HIGH= High Carbohydrate Meal
LOW= Low Carbohydrate MealMeal One
77 Grams of Low Glycaemic Index Carbohydrates
38 Grams of Protein
17 Grams of Fat
613 Calories

Options:

Meal One:

HIGH - Shredded Wheat with skimmed/ semi-skimmed milk, plus Whey Protein powder in a shake and a handful of nuts and seeds.
HIGH - Egg White Omelette made with 4-6 egg whites and 1 yolk. Add grated ham, onion, spinach or diced chicken and pepper + 4 slices of whole-wheat toast with peanut butter.
HIGH - Instant Oatmeal/Oats (Unsweetened and Unflavoured) with protein shake added to or on it's own and a handful of nuts and seeds.
HIGH - Freshly squeezed juice – Fruit of your choice made into a Fresh Smoothie. Whey Powder in a separate shake (Peanut Butter may be added to your shake).
HIGH - Breakfast Protein Burger – 1 slice of back bacon, half a teaspoon of fat free spread, whole-wheat muffin. With Whey Powder and possibly a tea spoon of flaxseed oil.
HIGH - Wheatbix/Weetabix with skimmed or semi- skimmed milk with Whey Protein Shake and peanut butter.
HIGH - Breakfast Burrito - Wholewheat tortilla with four scrambled egg whites. Tablespoon of salsa (perhaps mix salsa sauce with olive oil) low fat shredded cheese and low fat sour cream. Plus Protein shake.
HIGH - Muesli with no added sugar with skimmed or semi skimmed milk. Protein Shake and a handful of nuts and seeds.

Meal Two

77 Grams of Low Glycaemic Index Carbohydrates
38 Grams of Protein
17 Grams of Fat
613 Calories

Options

HIGH - Tuna pasta bake- tin of water packed tuna mixed with wholewheat pasta and tomatoe sauce with cheese grated on top and grilled.
HIGH - Whey Protein Shake + fruit: apple, pear, orange, banana or peach and possibly a spoonfull of peanut butter or avocado.
HIGH - Protein Bar and a muesli/nut bar
HIGH - Chicken/Salsa Burrito Wholewheat tortilla with sliced, cooked chicken or turkey breast. Tablespoon of salsa mixed with flaxseed oil.
HIGH - Salmon salad- Small tin of salmon with added mixed leaf salad or cucumber, celery or tomatoe with low fat dressing, sweet potatoes and olive oil.
HIGH - Lean Meat Roll/Sub Roll or Sandwich with Tuna, Chicken , lean ham or turkey (dressed in olive oil) + protein shake.

Meal Three

77 Grams of Low Glycaemic Index Carbohydrates
38 Grams of Protein
17 Grams of Fat
613 Calories

Options

HIGH - Tuna Pasta Bake- tin of water packed tuna mixed with wholewheat pasta and tomatoe sauce with cheese grated on top and grilled.
HIGH - Whey Protein Shake + fruit: apple, pear, orange, banana or peach and possibly a spoon full of peanut butter or avocado
HIGH - Protein Bar and a muesli/nut bar
HIGH - Chicken/Salsa Burrito- Wholewheat tortilla with sliced, cooked chicken or turkey breast. Tablespoon of salsa mixed with flaxseed oil.
HIGH - Salmon Salad- Small tin of salmon with added mixed leaf salad or cucumber, celery or tomato with low fat dressing, sweet potatoes and olive oil.

Meal Four

77 Grams of Low Glycaemic Index Carbohydrates
38 Grams of Protein
460 Calories

Options

HIGH - Half a tin of water packed tuna fish with raw vegetables (including potatoes) and/or loose leaf lettuce/cucumber/tomatoe or celery.
HIGH - Whey Protein Shake with handful of berries and/or mixed nuts/seeds and a bowl of porridge oats.
HIGH - Mixed fruit with low fat yogurt and a protein shake.
HIGH - Chicken, Turkey or Steak Burrito- Wholewheat tortilla with sliced, cooked chicken, turkey or steak. Tablespoon of salsa. Lettuce or salad may be added.
HIGH - Protein Bar and a muesli/ nut bar or fruit.
HIGH - Ryvita Style Biscuits/Crackers with low fat cottage cheese (possibly protein shake as well).

Meal Five

77 Grams of Low Glycaemic Index Carbohydrates
38 Grams of Protein
460 Calories

Options

HIGH - Spaghetti Bolognese – Lean minced beef with wholewheat spaghetti with tomatoe sauce.
HIGH - Tuna Burgers- 1 tin of water packed tuna drained, 1 egg white, 1 Tbs low fat pancake mix, salt free seasoning, pepper mixed together formed into a patty and cooked in frying pan with low fat spray served with vegetables or baked potato.
HIGH - Lemon Chicken Breast served with baked or Sweet Potato and mixed vegetables. You may have Sweet Potato fries, cut in chunks and grill.
HIGH - Lean ground beef or mince in tomatoe sauce with brown rice and vegetables (brown rice and canned black beans with low fat spread and hint of Tabasco Sauce).
HIGH - Grilled or baked trout, salmon, haddock or cod served with lemon juice, baked potato and vegetables.
HIGH - Turkey or chicken sandwich with wholewheat/brown bread with lettuce or salad + Protein Shake.

Meal Six

38 Grams of Protein
153 Calories

Options

LOW - Smoothie - low fat vanilla yoghurt, skimmed milk, whey protein powder and crushed ice (possibly a few strawberries or small banana for a bit of flavour).
LOW - Tuna Salad - Tin of water packed Tuna fish mixed with half a spoon of low fat mayonnaise or salad cream with freshly squeezed lemon juice with diced salad.
LOW - Low fat cottage cheese with side serving of diced fruit--melon or apple or pear.
LOW - Low fat cottage cheese salad served with loose leaf lettuce and assortment of recommended salads with fat free dressing or low fat mayo/salad cream.
LOW - Whey Protein shake
LOW - Sirloin or rump steak served with vegetables or salad. Steak can be peppered or seasoned to your choice
LOW - Chicken served with salad and low fat relish + Protein Shake

Meal Seven

38 Grams of Protein
153 Calories
Options
LOW - Protein Shake, either Whey Protein or Casein Protein powder.
LOW - Chicken Curry – diced chicken breast with curry powder, finely chopped onions, fat-free natural yogurt, reduced fat mayo, paprika.
LOW - Tuna Salad- Half a tin of water packed tuna mixed with teaspoon of fat free mayo or salad cream with lettuce, cucumber and tomato.
LOW - Omelette with chopped spinach, broccoli and onions.

Supplements :

Protein:Essential for anybody wanting to increase muscle mass is to supplement their diet with a good protein. This is to ensure the body is getting sufficient quantity and quality of protein to repair and regrow. LA Muscle supply a range of proteins and there isn’t a best one. It just depends on which one best suits your needs:

VIP Protein: contains a unique double mixture of the very best whey protein concentrate and whey protein isolate now in a new 4kg size which will last you a very long time. This protein contains two grades of high quality protein and very little carbohydrates to ensure you build muscle and not fat.

Your Protein 5 kg: LA Muscle scientists have formulated what is possibly the most advanced protein for muscle building. "Your Protein" contains 100% pure whey protein as well as LA Mega Soy, the "only" protein to contain high amounts of antioxidants. Your Protein is low fat and high in fibre and is a less expensive alternative to VIP Protein

Weight Gainers:

Also to create an ‘energy surplus’ (ensuring you consume more calories than you ‘burn off’) you can supplement your diet with ‘Weight Gainers’ again, LA Muscle have a few alternatives based on your needs:

Platinum: is the most advanced and effective weight-gain & meal replacement formula ever developed, containing just the right number of calories, carbohydrates and protein
Your Gainer 5 kg: LA Muscle's Your Gainer is a pharmaceutical grade weight gainer for those who find it hard to put size on. Your Gainer can be mixed with any protein drink or pretty much anything to put extra size on you.
Anabolic: In addition to protein and weight gainers, there are supplements that increase mass by increasing the number of anabolic (muscle building hormones) in the body:
Norateen Heavyweight II: is one of the strongest muscle builders on the market today. This supplement boosts testosterone levels and growth hormone levels so that you increase both strength and size (without having an affect on body fat levels.)

Training for Gaining Weight and Increasing Muscle Size

Again dealing on a very basic level, weight training is just the stimulus which then causes the muscles to increase in both strength and size. What happens is the muscle is loaded above its habitual level (normal level) and put under strain either through increasing amount of weight used, number of repetitions (number of times the weight is lifted) or rest time between sets and then the muscle must adapt and become bigger and stronger to cope with the new stimulus.

Split routine

Essential to increasing muscle size is also recovery, since not only must the muscle be made to lift weights above its habitual level but it must also be allowed adequate time to recover, repair and therefore regrow. With cardiovascular training or muscular endurance training you can train all day everyday, however for strength training each muscle that is exercised must be given 48 hours to recover (basically if you were to exercise your chest on Monday you would need to leave it untill Wednesday before you trained chest again.) So based on this basic physiological principle here is a weight training routine that will add muscle mass to the body:

Biomechanical 5 day split Routine

DAY 1: Pushing Day - Chest (Pectoralis Major) Shoulders (Deltoids) Triceps (tricep brachii)

Bench Press:3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Incline Bench Press - 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Dips:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Close grip bench press:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Shoulder dumbbell press:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Isolated lateral raises (optional):- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.

DAY 2 -Legs (Vastus medialis, Vastus lateralis, Rectus Femoris, Bicep femoris, Gluteus maximus, Gastrocnemius) Abdominals (Rectus Abdominis)

Squat:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Lunges:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Leg extensions:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Calf Raises:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Leg Raises (abs):- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Eccentric leg raises:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Crunches: - 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Rollouts: - 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.

DAY 3: Pulling Day - Back (Latissumus Dorsi) Biceps (Bicep Brachii) traps (Trapezius)

Deadlift (erector spine)
Lat Pull Down:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Upright rows:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Barbell curl:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Close grip pull up:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Deadlift:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.
Shrugs:- 3 sets:8 repetitions, lifting a weight 78% of your 1 repetition maximum.

DAY 4: REST DAYDAY
5: REST DAY

Repetitions Explained
One full movement, which includes complete muscle contraction (concentric) to full extension (eccentric).

8 repetitions is optimal for increasing muscle mass, anymore and it begins to train muscular endurance, any less and you train more for strength rather than size.
To calculate the weight you can lift in 8 repetitions, you need to know your 1 repetition maximum. (This is the maximum weight you can lift 1 repetition with.) You then look at the table and see what percentage of your 1 repetition maximum 8 repetitions correlates to, this is 78%. You then simply calculate 78% of your 1 repetition maximum to find the weight you should be using. Formula:(1 Rep. Max. / 100) x 78 = X kg you can perform 8 repetitions with:


Repetitions= % of 1 repetition Maximum
1=100%
2= 95%
3= 90%
4= 88%
5= 86%
6= 83%
7= 80%
8= 78%
9= 76%
10= 75%
11= 72%
12= 70%

It’s imperative that you are almost failing on the 8th repetition, if you can perform 8 repetitions easily increase the weight, this is what’s known as Progressive Overload and failure to do this will result in you remaining the same.

Rest between sets should be 90-120 seconds, enough to rest adequately and still lift well on the next set

Urban Freeflow: Parkour, part 1

Parkour is gaining notoriety throughout London and the rest of the world, with such blockbusters as James Bond, Casino Royale, helping bring it the the masses.One of the original free-running teams in London - Urban Freeflow, invited LA Muscle TV along to one of their Sunday training camps at the South Bank in London, just days before the Barclaycard World Freerun Championship, staged at London's iconic Trafalgar Square on August 3rd.
Parkour is most often practiced outdoors, and is best described as "the physical aspect of parkour is getting over all the obstacles in your path as you would in an emergency. You want to move in such a way, with any movement, as to help you gain the most ground on someone or something, whether escaping from it or chasing toward it."

This idea embodying parkour's unofficial motto is tre et durer (to be and to last). Those who are skilled at this activity normally have an extremely keen spatial awareness.

All those seen in the exclusive program are trained professionals, and LA Muscle TV insists that you do not try any of this yourself.If you would like to learn more about Parkour, and to find out how to get involved, you can visit their website: http://www.urbanfreeflow.com/

Wednesday 19 August 2009

King David's Castle- LA Muscle, Hollywood Extra

King David's House (or shall we say fortress?) is one amazing house in CA, USA. The king himself takes fitness model Amber Nimedez and LA Muscle's Hollywood Extra round his amazing house full of interesting artefacts.

Iron Abs with Simon Howard and Adam Stansbury

Men's Fitness model Adam Stansbury and top fitness model Simon Howard have two of the best set of abs in the busness.
Here, they show you how to get those Iron abs. A VERY useful and instructional show on how to get your six pack and abs fast.


Strictly Fit with Chad Strickland- Top Personal Trainer

Join one of Hollywood's top personal trainers, Chad Strickland for the ultimate fitness workout.

Kettlebells Training with Stefano Chiriaco: Strength, power & endurance

Personal trainer of the year Stefano Chiriaco is back with more kettlebells training for strength, power and endurance. Watch him take one of his clients through a gruelling workout. Follow his advice for an amazing body, fast!
This is Part 2 of his first show as seen on SKY channel 281.

Thursday 13 August 2009

Lady Gaga Paparazzi Dance Routine with Darren James

Darren James takes you through a complete routine for Lady Gaga's Paparazzi. Become a professional dancer with Darren in just 30 mins!

Tuesday 11 August 2009

Training for Hard Nuts with Dean Ash- Back and Biceps

UK Body building champion and personal trainer to Hollywood celebrities Dean Ash, shows you how to correctly train your back and biceps. HARD-CORE workout!

Maximum Definition- Part 2 with Rob "Hollywood" Riches

Rob "Hollywood" Riches is back with his insight into the ultimate defined body: Maximum Definition, part 2. Learn how to train correctly for the right amount of muscle and amazing definition and cuts.

Wednesday 5 August 2009

Metabolism Secrets- Couture Curves

Having an understanding of your body’s metabolism or basal metabolic rate is essential to fat loss. This is the amount of energy expended while at rest in a neutrally temperate environment i.e. simply the number of calories you would burn if you lay in bed and did nothing all day. The energy (calories) used in this state are solely for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin, essentially it’s the calories you need solely to stay alive. So, as many magazines and diet books will have already informed you, if this is increased it will accelerate the rate of fat loss and therefore the time it takes to achieve the slimmer body you want. Now, there are many ingredients that can be included into your diet which have been proven to increase your metabolism, most of which are contained in the supplement Couture Curves

Guarana (100mgs per tablet)
Guarana is a fruit native to the Amazon basin and especially common in Brazil. Known best as an ‘energy booster’, guarana contains twice the caffeine of a coffee bean. It is a potent thermogenic meaning it greatly increases the body’s metabolism and therefore greatly contributes to losing body fat.

Green Tea (100mgs per tablet)
Research shows that the compound catechin polyphenols found in green tea greatly aids fat loss by intensifying levels of fat oxidation and thermogenesis (thermogensis is basically where heat occurs within the body to ‘burn’ fuels such as fat.) And what is more, another element of green tea known as Epigallocatechin gallate (EGCG) has been found to inhibit the movement of glucose in fat cells. Yerba Mate (75mgs per tablet) Discovered by the Guarani Indians of South America, Yerba Mate is a drink of ancient cultural and medicinal origins. It is generally used as a source of caffeine although considered to be more healthful than that found in coffee. Similar to guarana it is used as an ‘energy booster’ with fat loss benefits since again it increases the body’s metabolism.

Tetradecylthioacetic Acid (50mgs per tablet)
Unlike the other ingredients, studies show that tetradecylthioacetic acid encourages lipolysis (‘burning’ fat on the body) without the need for exercise. This can make workouts much more efficient because you're burning off what you eat instead of burning off fat stores, you should lose excess weight much more quickly and therefore see greater definition much more quickly.

Choline (50mgs per tablet)
Choline is essential for fat metabolism. Fat metabolism is essentially when complex chemical reactions break the bonds between the basic elements of fat for energy.
Alpha Lipoic Acid (50mgs per tablet)This ingredient basically increases the uptake of glucose into the muscle cells meaning less glucose is stored as fat. It also lowers your blood sugar levels, meaning again a high metabolism will burn more calories than ‘normal’ (by ‘normal’ we mean without supplementing the diet with alpha lipoic acid.)

Cayenne (25mgs per tablet)
Containing the compound Capsaicin, cayenne is responsible for creating the ‘hot’ sensation in hot peppers and also is known to increase your metabolic rate. This is what is happening when you begin to sweat from eating hot foods, this is a physiological response to the consumption of cayenne causing your metabolism to increase.)

Massive Muscle Growth-Hormone Manipulation- LA Muscle Supplements

Every experienced bodybuilder knows that on a basic level, gaining muscle is a combination of both correct training and proper nutrition. However the key to making massive muscle gains is understanding all of the hormones involved in producing an anabolic environment within the body for maximum muscle building potential.

Namely, increasing these anabolic hormones in the body:

Testosterone: Perhaps the number one hormone for bodybuilding, testosterone is responsible for the development of male physical characteristics, muscle mass, strength, fat distribution and sexual drive.

Growth Hormone: This hormone is produced by the pituitary gland and stimulates the liver to produce IGF-1 which is ultimately responsible for the growth promoting and anabolic effects of growth hormone.

Insulin: A storage hormone, insulin is produced in the pancreas as a response to the consumption of food.

It responds to carbohydrate and protein by storing glucose in muscle and liver, fat in fat cells and by the utilizing amino acids from food protein in body building and repair.

And reducing these catabolic hormones in the body:

Cortisol:
Referred to as the ‘stress hormone’ since it’s released during times of physical or emotional stress, although it does have some positive affects on the body it suppresses the immune system and is likely to enhance fat storage at the expense of protein and muscle.
Glucagon: Associated with low carb diets, glucagon breaks down amino acids from the muscle (essentially it’s the mirror catabolic hormone of insulin.)

Adrenaline:
This hormone is integral to preparing the body for action (‘Fight’ or ‘Flight’) but also elicits the muscles and liver to give up stored glucose (glycogen) so that you have instant energy to fuel that survival run. In this sense epinephrine is a catabolic hormone like cortisol.

Tip 1:
Carbohydrates to reduce coritsolDuring intense work outs our bodies increase more of the anabolic hormones testosterone, growth hormone but more of the catabolic hormone cortisol. However studies show that by taking on carbohydrates during training you can decrease cortisol levels (Bird 2006) therefore ensuring the balance of hormones is in your favour.

Tip 2:
TrainingIn addition to nutrition, your training strategy also greatly affects the production of certain hormones within the body, as suggested by authors Kramer and Ratamess in their research into Hormonal Responses and adaptations to resistance and exercise training; “Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone and Growth Hormone) compared with low-volume, high-intensity protocols using long rest intervals.” (Kramer and Ratamess, 2005)

Tip 3:
Evening Workouts Sports physicians state that cortisol levels are higher in the morning, so it may be better to train in the afternoon/ evening time since you have a more suitable hormone profile for bodybuilding. (*Note: I you have enough carbohydrates in the morning, pre-workout, it may be ok to train in the morning, perhaps best to trial different training routines.)

Tip 4:
Sleep Often overlooked by bodybuilders but interrupted sleep patterns are considered to be a contributing factor to poor muscle and strength gains, since the Human Growth Hormone is at its peak during deep sleep.
Tip 5:
Supplements:
Norateen Heavyweight IIIs considered to be the most powerful, anabolic, muscle builder on the market studies show it increases both testosterone levels and growth hormone levels, therefore ensuring the body has an optimum hormone profile ideal for muscle building.
IGF Anabolic ActivatorIGF Anabolic Activator has been developed as a means of naturally and legally increasing your body’s growth hormone.

References

Bird SP, Tarpenning, KM, FE. Effects of liquid carbohydrate/ essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men. Nutrition 2006 Apr;22(4): 367-75
Kraemer WJ, Ratamess NA, Hormonal Responses and apaptations to resistance and exercise training, Sports Med. 2005;35(4):339-61. Review

Upper Body Training with Andrianna- LA Muscle TV

Let model and former Miss Fitness Andrianna show you how to train your upper body the right way. Instructional, informative and fun to watch and follow. For men and women...

NPA South West 2009 Part 2- Bodybuilding Competition-LA Muscle TV

Part 2 of the NPA Natural Body Buildng Contest 2009 (South West England).