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lantas

by Mike Arnold

Whenever the topic of insulin comes up, inevitably, someone will ask me which form of insulin is “best”. While generalities may be appreciated by the impatient, they do us no favors in this instance, as experience level, individual need, finances, duration of use, and goals all play a role in determining which form of insulin is ideal. In order to simplify things, we will break down insulin into 3 main categories—short-acting, intermediate acting, and long-acting. Some examples of insulin which fall into the fast-acting group would be Humalog, Novolog and Apidra, while the original Humulin R (regular human insulin) and Novolin are considered intermediate acting. Both Lantus and Levemir fall into the 3rd and final group. Of the later two, Lantus has the longest active life in the body, remaining active for up to 26 hours, while Levemir usually tops out at about 12-16 hours.

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by Craig Titus
Craig Titus

“It’s not all drugs!” That may be true but I got news for you…..without steroids and other performance enhancing drugs, there is no professional bodybuilding period! Ok, in the July 2014 issue of Muscular Development Magazine there is an article by Dan Soloman called “It’s not all drugs.” After reading the MD exclusive commentary, I found myself compelled to respond. While I found the article to be slightly informative, it was much more amusing in its content. It was amusing because not one person states the truth or the utterly obvious… without steroids and other performance enhancing drugs, the IFBB or the NPC does not exist as we know it.

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squats

by Cade Thomas

Everyone who considers themselves half a bodybuilder (and probably most men in general) have been asked this question more than a few times in their lives – “How much do you bench?” Most of the time, people don’t even know what answer will impress them or what the numbers mean, they just seem to blurt it out in some awkward stutter when talking to another man who might carry some muscle. It’s not entirely certain how the bench press catapulted itself from a compound upper body exercise that builds big pecs into a physical representation for all things masculine and powerful, but it was the gold standard in dick measuring amongst testosterone fueled men of many generations.

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Chest-workout-rock-body-fitness

by Mike Arnold

The most basic component of every workout is the repetition. Although small, it forms the foundation of everything we do. In fact, the entire training experience, when broken down into its most fundamental essence, is comprised of nothing but reps. Perform several reps in succession and we have a set. Perform several sets and we have a workout. All are derived from and revolve around the concept of the rep. In addition to this distinction, the manner in which we perform our reps is also of considerable importance. Although seemingly trivial on the surface, rep performance plays a crucial role in determining the type of results we get from our training. Is strength your main focus? How about muscle growth? Are you training for explosiveness, or are you trying to build up your muscular endurance? If you look closely at the training styles of various athletes, you will see a significant difference in the way that they perform their reps.

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arnold-schwarzenegger

by Mike Arnold

“Bodybuilding isn’t about health” is a statement uttered frequently by today’s BB’ing enthusiasts. Yet, as a byproduct of the physical culture movement, its practice was rooted in a philosophy which placed health above all else. Throughout the first few decades of the sport, this core value remained central, with physical development being considered just one aspect of the greater whole, but as the years passed by a gradual transition took place, in which the original principles that defined the movement gave way to the appearance centered incarnation that dominates today.
This shift in priorities was met with no small amount of resistance, as bodybuilding purists continued to push their ideals on the masses, but as the 1960’s drew to a close it became apparent that the tide was changing.

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Bodybuilders

by Cade Thomas

The bodybuilding world seemingly has two entirely separate communities that at times seem almost clueless of the other’s existence and importance. In the first batch, we have the people who are involved actively at the contests and are involved with the local scene and surround themselves with people who are similarly involved. They talk to people at the gym about who is going to be in the upcoming shows and who will be moving up the ranks etc. While they are very likely aware of who is doing what in the IFBB they quite possibly are not “in the know” about the daily gossip amongst the top professionals on a global level.

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arnold-schwarzenegger

by Mike Arnold

As a beginning BB’r, one of the first things we are taught is the importance of nutrition in building a stand-out physique. We learn about things like calories, macro ratios, proper food selection, meal frequency, and how to combine all these things into a single cohesive program suitable for the attainment of our goals. For many BB’rs, that’s about as far as it goes. With these principles in place, many assume they’re doing all they can to support muscle growth on the diet front, but are they?

The truth is that we could eat 6 times a day, adhere to a macro ratio ideal for our metabolism, and eat what most would consider to be healthy foods, but this does not guarantee us maximum progress. At the most basic level, our results are determined not only by what we eat, but more importantly, what our muscles are able to absorb. This often ignored concept is directly influenced by numerous factors, two of which are insulin sensitivity and the ability to mobilize and activate Glut-4 transporters. By manipulating these factors in our favor, we can preferentially shuttle the nutrients we consume toward muscle cells and way from adipose tissue. This is what’s known as nutrient repartitioning and is essential for maximizing muscle growth and minimizing fat storage.

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bodybuilder-pizza

by Geoff Roberts

The hurricane of information that comes at us from all angles in this day in age makes it exceedingly difficult to decide what is right, wrong, legitimate, or phony. This reality is especially true with regards to nutrition. We have major public figures like Dr. Oz telling us to eat truck loads of grains and fruit and the news telling us that each whole egg we consume takes x amount of time off our lives. Let us not forget mainstream tv telling us that a cardboard box full of sugary, processed little hoops “may help lower cholesterol”.

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Gabe-Moen

by Cade Thomas

Super heavyweight national level competitor Gabe Moen has been a well known name in the amateur bodybuilding ranks for several years now. Standing over 6 feet tall, Moen is one of the more physically imposing individuals currently in contention for a pro card. While his frame still suffers from the simultaneous blessing and curse of ridiculous proportions, he has managed to add plenty of mass to it but still has some ways to go. Usually for a gentlemen of his height and stature, the most glaring complaint would be a lack in leg mass to create enough sweep to balance out the length of his limbs (he does still need to add size, mind you)…that hasn’t been the case in recent showings. Moen has had extreme troubles achieving the level of conditioning necessary to be successful at the Nationals or USA’s competitive landscape.

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by Craig Titus
Craig Titus

‘Random Thoughts’
Ok, so I have to admit I stand corrected! Just a short time ago it was my firm belief Kai Greene was the only bodybuilder possible of de-throwing Phil Heath. Then comes along Dennis Wolf smashing the competition with perfect scores at the 2014 Arnold Classic, Wolf is a beast and a serious threat to both Greene and Heath this upcoming Olympia. Keep in mind Wolf had to get past Shawn Rhoden to obtain until now, it was my belief Heath and Greene would stand alone battling for the top two spots for many Olympia’s to come… Enter Dennis Wolf.

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dexter-jackson

by Cade Thomas

When it comes to inhuman consistency and logic defying longevity, there is no one even in the same sentence as former Mr.Olympia Dexter Jackson. Since late 2000, Jackson has competed in over 55 professional competitions and has been in the top 5 for all but 3 of them. Along the way in this ridiculous string of impressive showings, he has grabbed a record matching 4 Arnold Classic trophies and even de-throned Jay Cutler and stole a Sandow from his grasp. While other bodybuilders back in the 90’s were known for competing in many contests consecutively, the increase in prize money over the last decade or two would make Jackson a likely candidate for most lifetime contest earnings – aside from long term Mr.Olympia’s like Ronnie Coleman.

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macros

by Cade Thomas

It is becoming very common in todays world for people to talk about just hitting daily macronutrient goals. Doesn’t necessarily matter when, or how, as long as the end of the day the numbers add up to the imaginary guideline you set for yourself at the beginning of the day. While this is going to result in a dramatic improvement in body composition (assuming the totals are set to a somewhat reasonable ratio) for the average person who has never put any thought into diet and is overweight, ultimately most people will not get the best results they could. I REALLY do not want to go into an IIFYM (If it fits your macros) debate, honestly that’s the last thing I want to do. But I do feel there is an area or two of the concept that doesn’t get the attention it deserves, so I am going to touch on them.

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Hare-and-Tortoise

by Geoff Roberts

One would be hard pressed to find a more fitting analogy than comparing the story of the Tortoise and the Hare with bodybuilders of varying genetic gifts. The Tortoise and the Hare tells the story of a slow tortoise who manages to defeat a much faster hare in a foot race. The hare is clearly more gifted at running by nature than the tortoise, but this also causes the hare to be over-confident and irresponsible. The tortoise on the other hand, worked as hard as he could for the entire race, took no breaks, and ended up beating the hare, who had taken a nap mid race in a display of arrogance and over-confidence. The extent to which the moral of this children’s story relates to bodybuilding is rather uncanny.

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extreme-fitness

by Cade Thomas

Bodybuilders are extremists. It just comes with the territory. The desire to transform your body into an overbearing sack of muscles has very little to do with a balanced mindset or average goals. The pendulum tends to swing a little too far in different directions for many of us, and moderation is rarely in our vocabulary. I personally have been guilty of many “knee jerk reactions” in my efforts to become more muscular; Several times when my results were lacking, I completely changed everything I was doing when I might have found a greater benefit in small tweaks to put me back down the road I wanted to be on. So let’s look at three particular topics that tend to lend themselves to these drastic U-turns and extreme changes.

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