CaveMan Powerlifters

Everything You Wanted to Know About Bench Shirts

noreply@blogger.com (paulspower) — Thu, 12 Jan 2012 14:09:30 PST

Found a good article on this I would like to share with all of you.

Written by Jeff Behar

What Exactly is a “Bench Shirt” and How Does It Work?

A bench shirt is a stiff supportive shirt, used to improve performance in the bench press, most often in power lifting competitions to increase their 1 rep max. The bench shirt is basically artificial shoulders and pectoral (chest). The shirt resists the bench press movement (like compressing a powerful spring) thereby giving a boost off the chest.

History of the Bench Shirt

Originally the attire for powerlifting was similar to that for Olympic lifting. Lifters had the option of wearing a one-piece lifting suit, called a singlet, or a two piece one made up of a tee shirt or tank top and a pair of shorts. Knee and wrist wraps were allowed in the form of ace bandages. Additionally, a belt no wider than 4" could be used. However, at the 1968 AAU Senior Nationals there was significant controversy over lifters wearing multiple layers of trunks and wraps to aid their lifts. Soon, special squatting and support shorts turned up that helped when lifting. In 1973, the National Weightlifting Committee banned these supportive suits and all other supportive lifting gear other than a belt. These rules continued until 1974 when the IPF came into existence.

Bench shirts were originally brought to the market as a protective device, much like a lifting belt, knee wraps, etc. The "Bench Shirt" came into existence in 1983, when a college student and powerlifter named John Inzer started making shirts that supported benchers' shoulders and deltoids. The original shirts were a tight polyester material that helped protect the shoulders and pectorals during heavy benching, such as during a competition. Word spread that the bench shirt not only prevented injuries but also actually helped bounce the weight off your chest.

Gear use is currently widespread in powerlifting with more federations offering equipped lifting than unequipped.

What Can A Shirt Add to Your Lift?

Bench shirts can add approximately 10%-15% for a low quality shirt or perhaps as much as 20%, 30%+ to your single paused legal bench press with a good Inzer, Karin or Titan shirt after you learn how to use your shirt. Learning how to use the shirt, choosing a shirt that fits correctly, and choosing a shirt that fits your lifting technique is the key to getting the most out of your shirt. Some lifters depending on the equipment rules have gotten even higher percentages (45%-50%) from a bench shirt. Failure to use the shirt correctly, choosing a shirt that does not fit your technique can sometimes result in hurting your 1 rep max and having a lift that is less than a “raw” or unassisted (no shirt) lift.

Superheavyweight Ryan Kennelly, benched 1070 pounds (476.3 kg) on 4/13/08 at the APA West Coast Iron Wars held in Kennewick, Washington using a bench shirt. It is said that his “raw” max is less than 700 pounds.

The heaviest bench press without any equipment to assist is held by Scot Mendelson with a lift of 715 lbs (324.3 kg)

Rules Governing Bench Shirts

Different power lifting federations have different rules governing allowed equipment - for example:

· The only supportive equipment allowed by the 100% Raw Powerlifting Federation for bench press is a leather belt.

· The International Powerlifting Federation (IPF) stipulates that support shirts must be "of one ply stretch material".

· The American Powerlifting Federation (APF) is the most popular powerlifting Federation in the World doesn't only allows single ply, and closed back shirts.

· The United States Powerlifting Federation (USPF) only allows single ply, and closed back shirts.

· The American Powerlifting Association (APA) only allows open back shirts, and 2 ply gear. However, the APA also keeps limitations on the gear like no canvas, no shirts pulled down past the shoulders, etc.

· The USA Powerlifting (USAPL) allows single ply equipment.

· The World Association of Benchers and Deadlifters (WABDL) allows single or double ply, poly or denim, but the neck must be closed.

· The World Natural Powerlifting Federation (WNPF) allows single or double ply, poly or denim, open or closed back, but no canvas.

Prevalence of Use

While the use of bench shirts has always been hotly debated, it is a fact that the majority of lifters use them. In particular, the vast majority of elite and famous lifters use some form of bench shirt. For instance the current bench press record Ryan Kennelly (1070 pounds (476.3 kg) on 4/13/08), as well as legend Scot Mendelson (1008 lb (457.5 kg) 2/18/06) have made amazing poundage’s using the bench shirt.

Types of Bench Shirts

In the beginning, there was only one type of bench shirt available. Now, Bench press shirts come in a wide range of styles and fitting types. Bench shirts are usually made of polyester, denim, or canvas and come in single- or multi-ply thicknesses. The two most popular types are the polyester and the denim bench press shirt. Kennely has made some of his largest lifts using a Inzer double Rage-X, and or an Inzer double denim.

An important point to note, each shirt, as well as the brand changes the way in which weight is lifted. Therefore practicing in a shirt to identify which brand, type works best for your style of lifting is essential.

Single Ply vs. Multiple Ply

This is a simple concept that improved shirts by leaps and bounds. A single ply shirt is just that, one layer of poly or denim sewn into a shirt. A double has two layers in critical areas; a triple ply has three layers of material in critical areas. The thicker the shirt, the more resistance is given, and the more additional power the bencher has available. Most polyester shirts these days are double ply, and double ply is essentially a standard in denim shirts and canvas shirts, as the extra layer prevents ripping of the material under extreme loads.

Polyester (Poly) Shirts

· One of the first designs on the market.

· Polyester bench press shirts are by far the most popular type of shirt being used by benchers and world record holders today.

· Polyester bench press shirts are tight fitting shirts made with 1 or 2 layers of polyester.

· There are three main types of polyester bench press shirts today. They are:

o Shirts using the same (or similar) type of fabric throughout the whole shirt. These types of shirts are extremely tight and hard to get on. It usually requires 3 people to get one on.

o Shirts which has the back split open (either permanently, or the backs may fasten up with Velcro). This type of shirt gives the lifter a bit more flexibility when they're not lifting.

o Shirts with a thin, "stretchy" material on the back (said to be created to get around "no open back" rules by some of the federations, such as the USAPL and APF.

· The shirt is made in such a way, that the fabric of the shirt needs to be stretched when the bencher is holding the bar and moving it downwards. When the bencher pushes the bar back up, the fabric is relaxed.

· In general, the sleeves of the shirt are angled in such a way as to require stretching the fabric to move the arms toward the chest when holding the bar, such that the stretch of the shirt adds to the force a lifter's muscles can provide.

· The additional benching power of the poly shirt comes from the stretching of the shirt material and the compression of the lifter's body.

· This power can make it difficult to make the bar touch the chest. For advanced lifters, thicker shirts built from multiple layers of material can make touching the bar even more difficult. The multiple layers do add additional resistance, and therefore power to the shirt.

· Several manufacturers make poly shirts in many different designs. Some shirts are made entirely of the same material throughout, others have a different material for the back of the shirt, and still other have the back of the shirt split open and fastened with Velcro, or even left completely open.

Wearing the Poly Shirt

· Poly shirts must fit the wearer very tight and can be extremely uncomfortable.

· If a poly shirt doesn't hurt, it is much too loose.

· Poly shirts are known to chaff, cut and bruise the underarms severely.

· Therefore many beginners might opt to try a looser fitting shirt, like denim, first.

· They can be very difficult to get on.

· Shirts made entirely from one type of material with a fully closed back are especially difficult, and may require several helpers to place the shirt on the lifter.

· Shirts with Velcro backs, stretchy back material, and completely open backs have become much more common simply because they are easier to get on the lifter.

· All poly shirts must be pulled up the lifter's arms as far as possible first.

· It is always important to make certain the shirt is straight. If the sleeve is twisted, it can very negatively affect a lift (seams t can be used as an indicator of straightness and positioning of the shirt).

· Once the shirt is in position on the arms, the shirt must be pulled over the head (or pulled around the shoulders for an open back model), and pulled down the torso, with all of the wrinkles worked out of the fabric. If the shirt is a Velcro design, the Velcro should now be fastened.

· Once this is done the seams around the deltoid and under the armpit should be checked to ensure that they are still straight. If not they should again be readjusted.

· If the shirt is tight fitting like it is designed to be worn it can take as much as 15-25 minutes to get the shirt ready for the lifter.

Using the Poly Shirt

Like with any shirt type, each type and brand of poly shirt has its own unique characteristics. Some like the Titan Fury, or the open back version of Inzer's Phenom, seem to work best in a low groove where the bar touches below the pecs (chest). People that bench high on the chest, seem to favor shirts like the Inzer Blast Shirts. It is important to recognize that not only do shirts fit differently for different people, but each individual shirt has its own unique groove, which must be learned in order to achieve maximum performance. For example, the Inzer EHPHD Blast Shirt tends to drive the bar path over the lifter's face. The lifter has to compensate for this by purposely forcing the bar path lower.

Denim Shirts

· A denim bench press shirt is similar in shape to a polyester shirt, and works in the same principal.

· The denim must be stretched in order for the weight to be brought down to the chest.

· Denim shirts provide more support than poly shirts because denim is less flexible than polyester.

· Denim shirts are considered to be the top of the line.

· The denim shirt creates its power by twisting and straining the fabric, and by compressing the lifter's body.

· Denim shirts do not work for everyone because the material and the way it is put the benchers body is under an enormous amount of pressure.

· The shirts are also not the choice for many because for the denim bench press shirt to work effectively, the bencher must use perfect technique. If the technique is not 100% correct, the increase will be negligible (the bencher may even bomb on a weight that they could lift raw).

· They can be purchased with single to triple reinforcement, with Velcro, etc. Prices typically range from $40 for single ply to $200 for triple reinforcement.

Wearing a Denim Shirt

· Because denim is less flexible than polyester, a denim bench press shirt does not have to be worn as tight as a polyester shirt.

· Most denim shirts have at least a mostly split back, making them significantly easier to put on.

· Completely open back denim shirts are easy to wear. Just slip up the arms, and tug into place.

Using the Denim Shirt

· Because of the tightness of the fabric, the denim shirt can support much more weight than a comparable poly shirt. The stress placed on a lifter's body by a denim shirt can be severe. In many cases, a lifter will not be able to even touch the bar to his or her chest with weight he or she could bench without the shirt.

· In general, denim shirts perform best when used in a low groove.

· Open back denim shirts work best when the bar is actually touched on the lifter's stomach.

· A denim shirt does require a great deal of very refined technique to use properly; therefore it takes a lot of practice and should not be used by beginners in powerlifting meets without sufficient prior experience using the shirt.

· Because precise technique is of paramount importance, even skilled lifters can miss lifts that they have hit before because of technique. Technique is paramount.

Canvas Shirts

· There are also shirts made of canvas.

· Canvas bench shirts work on basically the same principle as denim shirts.

· They are said to be even more supportive than denim.

· They can be purchased with single to triple reinforcement, with Velcro, etc. Prices typically range from $40 for single ply to $200 for triple reinforcement.

Availability and Cost

Today's shirts are highly evolved, purpose built garments designed with the intent of lifting more weight.

There are now several companies selling bench shirts, offering varying levels of shirts, in various materials, various plys, ranging in price from less than $40 to well over $200.

Do You Want A Big Bench Press?

noreply@blogger.com (paulspower) — Thu, 29 Dec 2011 12:24:50 PST

Then you’re probably determined to get one. It’s that same determination that will be your struggle. The more you want it, the harder you want to work and the longer you want to stay in the gym. This is going to lead to overtraining which will stunt any strength gains you’ve made and delay any dreams of an even bigger bench.
How do you know if you’re at risk of overtraining? If you feel run down after a workout, notice that you aren’t making any gains, you always do forced reps, you’re not getting enough rest, your diet stinks, you have a bad attitude or you aren’t motivated you’re probably overtraining. Insomnia is another big sign. Put it this way, if a weight continually feels heavier than normal, chances are you haven’t gotten weaker, you just haven’t recovered from previous workouts.
There are three distinct stages of metabolism. The first is a state of equilibrium easily described as the fully recovered state where energy is neither being depleted and tissue is not being damaged or repaired. The second stage is catabolism. Catabolism is the stage you are in during a workout. Energy is being depleted and muscle tissue is being damaged. Your goals should be to keep catabolism in the gym, but many people that overtrain keep this stage going long after their workouts end and lose hard-earned muscle tissue to help the recovery.
Finally the stage that usually doesn’t get much of a chance to kick in before we’re back in the gym for another session. The third stage is anabolism where energy is restored and tissue damage is being repaired. So after you lift you want to heal and reach a state of homeostasis,but instead many of us are back in the gym tearing our muscles and using energy when we haven’t even let the muscle fully recover from the previous workout. Never lift a muscle group that is still sore. I know it’s difficult but sometimes more isn’t better.
There is always the urge to overtrain thinking that if we just work harder the gains will come. How do we resist the urge? First off lets think, quality not quantity. If you lift each muscle group only once a week and spend less than 1 hr in the gym you’re on the right path. Although you don’t have to spend a lot of time in the gym the time spent must be intense.
Every single exercise and rep should be performed with a passion and you will accomplish more in 45 minutes than most people do in two hours. If you are truly pushing yourself you should be exhausted at the end of the workout. After tearing your body apart, do you think it’s going to be ready to do it again in two to three days? I think not, try at least a week.
So all you benchers out there if you’re lifting heavy, workout after workout make sure that the reason you hit a plateau is not that you are trying too often. Let your body recover, heal, and grow before you start ripping it up again. When you hit each body part several times a week you don’t really try as hard because you know you’ll get another shot at it in a week. When you only lift each body part once per week you develop a sense of urgency.
You know you better lift hard because you won’t get another chance to train it again for a week. Then as the week passes by you find yourself looking forward to your next chest day. Anyone that thinks they might be overtraining take a couple of days off and go back to the gym revived and motivated with the determination to train smarter and harder.
Mike Westerdal is the President of Critical Bench, Inc. He earned his BS from Central CT State University and holds certification as a personal trainer with the American Council on Exercise. Westerdal also has experience coaching and playing professional football. His articles are published throughout the Web and in numerous weight lifting magazines including Monster Muscle. His best RAW bench press is currently 450 lbs. He is the author of the Critical Bench Program which can be found at www.criticalbench.com

Merry Christmas!

noreply@blogger.com (paulspower) — Sat, 17 Dec 2011 12:17:51 PST

I hope all of you are having a wonderful Christmas season and have your gift shopping done and gym memberships up to date. I have been backing off the real heavy lifting and sticking with the moderate poundage for gains. I have met my goals in weight and since my pec tear injury I have decided to back off a little. I am still keeping my size for almost 46 yrs old and satisfied. BUT I am going to try and cut a little in the mid section. My deadlifts a squats have always been heavy with gains in the hips and my wifes good cooking shows how well I like to eat!. Thats the hard part for me is a diet and cardio which is fundamental to leaning out in those areas. We have a new bodybuilding season coming up. I do not know if I am going to do any shows. Right now I am just having fun lifting weights and changing up my routines and using different approaches to building muscle. I am looking forward to the upcoming powerlifting season. The new year will unleash a new round of up and coming powerlifters both men and women. North port Chad Walker (shw) from North Port Barbell Squatted 1080, benched 750 and deadlifted 800lbs at the SPF Outlaws meet in Tampa, Florida. His 2630 total will move him up to #4 (Mp) tied
on powerlifting watch (current) lifter rankings.
Here is the footage of his lifts.

Suzanne Prusnek, ranked #5 in the 165 pound womens raw, and #3 in the womens Masters, brought home two gold medals, the 1st place trophy in the womens raw masters, and a second place trophy in the raw open womens division. She set three new world records for her weight class and age division, and broke two American records for her weight class and age. At 55 years old, she was the oldest woman in the competition. Here are some of her lifts:

These are just a few of the athlete's and are sure to succeed in added achievements. I have been following Kameron Ross here in my area he is an up and coming powerlifter with a wealth of determination. I am confident he will go far in this sport.

Set and stick to your goals for the new year. Everyone have a good and safe holiday season.

Pectoral tear update and photos

noreply@blogger.com (paulspower) — Sat, 01 Oct 2011 13:45:32 PDT

Hello all

In march 2011 I suffered a severe pectoral tear. & months now its still healing. Its severity and at 46 yrs old it is taking a very long time. My sports doc said about a full year of healing. I have been slowly improving on bench press. I have had a really good chest workout on Tuesday 9-27-2011. I did a good 225 3 sets for 10 reps on the Smith machine. And 3 sets of 310 for reps on the incline Pec machine. I have been careful to press dumbbells and free weight bench pressing. I can do it but it is still awkward. I have improved on the pec deck as well. I am feeling confident I will beat this injury and keep improving my presses. To those out there with the same injury do not feel down, you can recover and get your lifts back in order. Just be patient. I know the frustrations of once being able to do heavy presses. Just remember to be thankful you are back in the gym and able to do a workout. When I had this injury I did not feel it coming I was actually on my 3rd rep of heavy dumbbells and drop setting meaning I started with a heavier weight. The problem was I was not smart at it. I was using home made dumbbells which are fine if used properly. It was a dumbbell handle able to add 10 lb weights or whatever you wanted and you used polyurethane spacers to keep the plates tight to each other. I did not have the proper spacing nor were the spacers available for the weight I wanted making the plates shift and unstable but I felt OK negotiating this.. Big mistake. I think when I was on the press up the weights shifted enough to cause my arm to go outside and that's when it happened. So please train smart!.

March 10 2011

October 1 2011

As you can see in the pics at a normal rest stance you can see the deformation slightly it does appear in the photo but in real time it is really not noticeable. The camera really can be more defining. Now with the flexed photo you can clearly decipher the indentation. It has improved since but still there. I have been seeking regular treatment for ART Active release technique which is better than deep tissue massage. In that the provider is trained for seeking and breaking up scar tissue related to sports injuries. It is effective and helps the healing process. I will try and keep you all up to date. I hope this helps you and have a great October! Halloween is coming up and Its time to decorate!.
Train hard and lift smart!

Belt Squats

noreply@blogger.com (paulspower) — Sun, 18 Sep 2011 19:41:17 PDT

Belt squats are important in many ways for a powerlifter. This equipment assists powerlifter especially ones with back injury or pain but still able to train in a manner to continue to build strength. The belt squat unloads the pressure on the spine which is important for many reasons. It allows faster recovery due to unloading of on the spine. It allow es lifters who cannot hold a bar on their back due to injury or discomfort. The belt pulls downward providing a traction like effect on the spine. This device is a safe and secure approach for heavy squats without a spotter and you can train to failure without the risk of injury. The belt squat feels stable and gives a sense of confidence in raising your lifting goals. The best usage of this equipment is to box squat on it, in other words placing a box in a size that allows for you to "sit" on it with the position at a 90 degree angle. Any lower would increase difficulty in recovering back to the standing position. You want a level of difficulty to allow a good muscle workout but not a difficulty to increase the risk of injury. Belt squat machines are not commonly found in the gym. You would find them in powerlifting gyms or gyms geared specifically for the athlete (powerlifter). You can also build one yourself to get your job done and save money. the link included will take you to one person who did this. http://www.home-gym-bodybuilding.com/homemade-belt-squat.html . Or for a very rudimentary style check out the homade deck at the bottom of the previous link. Very simple yet a little less stable due to the straps connected directly to the plates good work for balance as well.

Other uses of the belt squat deck are, Cable dead lifts, Handle squats, cable high pulls, seated low rows. and other rowing movements. You could discover your own different exercises on this deck.
That's all for now. So try and find one of these or purchase on if you can or build it!.

On a side note I am returning to the Doctor to continue my ART muscle tissue treatments for my torn pectoral muscle. I am confident it is helping in the healing process and it has been 6 months now. My pressing strength has increased on the machines but I am still lacking in dumbbell presses and barbell presses. It is very frustrating but I am making a goal to get back to close to 100%.

Treating and Preventing DOMS

noreply@blogger.com (paulspower) — Thu, 25 Aug 2011 18:09:11 PDT

Johndavid Maes, and Len Kravitz, Ph.D.

INTRODUCTIONDelayed onset muscle soreness (DOMS) is a phenomenon that has long been associated with increased physical exertion. DOMS is typically experienced by all individuals regardless of fitness level, and is a normal physiological response to increased exertion, and the introduction of unfamiliar physical activities. Due to the sensation of pain and discomfort, which can impair physical training and performance, prevention and treatment of DOMS is of great concern to coaches, trainers, and therapists. In a recent review, Szymanski (2001) provides an extensive evaluation of the mechanisms and treatments for DOMS. Although science has not established a sound and consistent treatment for DOMS, previous interventions include pharmaceuticals, pre-exercise warm-up, stretching, massage, and nutritional supplements, just to name a few. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours. Generally, an increased perception of soreness occurs with greater intensity and a higher degree of unfamiliar activities. Other factors, which play a role in DOMS, are muscle stiffness, contraction velocity, fatigue, and angle of contraction. In order to minimize symptoms and optimize productivity in a physical training program it is vital to understand the proposed mechanisms of injury, which occur in DOMS. In another recent review, Connolly, Sayers, and McHugh (2003) present an explanation for the mechanisms of injury, as well as various modalities for prevention and treatment of DOMS. The purpose of this article is to provide a review of the mechanisms of injury associated with DOMS as well as an evaluation of the recommendations of various proposed treatments.

MECHANISMS of INJURYFor many years the phenomenon of DOMS has been attributed to the buildup of lactate in the muscles after an intense workout. However, this assumption has been shown to be unrelated to DOMS. The perceptions of pain and soreness that result from intense eccentric exercise are not related to lactate buildup at all. Szymanski’s review (2001) notes that blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, however values for blood and muscle lactate return to normal within 30-60 minutes post exercise. Szymanski also notes that concentric exercise produces two-thirds more lactate than does eccentric exercise. If DOMS was brought on by the accumulation of lactate in the muscles, there would me more of an incidence of DOMS after concentric exercise than that of eccentric exercise. Furthermore, blood lactate levels drop to normal values within 60 minutes of an intense exercise bout. The symptoms of DOMS peak within 24-48 hours after an intense eccentric exercise bout when blood lactate levels have been at normal levels for a considerable amount of time.

DOMS is often precipitated predominantly by eccentric exercise, such as downhill running, plyometrics, and resistance training. In their review, Connolly et al. (2003) explain that the injury itself is a result of eccentric exercise, causing damage to the muscle cell membrane, which sets off an inflammatory response. This inflammatory response leads to the formation of metabolic waste products, which act as a chemical stimulus to the nerve endings that directly cause a sensation of pain. These metabolic waste products also increase vascular permeability and attract neutrophils (a type of white blood cell) to the site of injury. Once at the site of injury, neutrophils generate free radicals (molecules with unshared electrons), which can further damage the cell membrane. Swelling is also a common occurrence at the site of membrane injury, and can lead to additional sensations of pain. Connolly et al. also note the importance of differentiating DOMS from other injuries such as muscle strains. This difference is important to appreciate because when muscle strain is sustained from vigorous exercise, particularly eccentric exercise, it can severely worsen the injury. In contrast, in a muscle that is experiencing DOMS, continued eccentric exercise is still possible without further muscle damage. When dealing with DOMS it is important to differentiate it from muscle strains, recognizing that continued exercise is still possible with DOMS, but not with muscle strain.

Symptoms Associated With DOMSBoth Connolly et al.(2003) and Szymanski (2001) agree that typical symptoms often associated with DOMS include strength loss, pain, muscle tenderness, stiffness, and swelling. Loss of strength usually peaks within the first 48 hours of an exercise bout, with full recovery taking up to 5 days. Pain and tenderness peak within 1-3 days after exercise and typically subside within 7 days. Stiffness and swelling can peak 3-4 days after exercise and will usually resolve within 10 days. It is important to note that these symptoms are not dependant on one another and do not always present at the same time.

Proposed InterventionsAlthough there has been a considerable amount of research on the treatment of DOMS, to date no one treatment has proved dominant in consistently preventing or treating DOMS. Among popular interventions are pharmacological treatments using non-steroidal anti-inflammatory drugs (NSAIDs), therapeutic treatments utilizing physical modalities such as stretching and warm-up, and interventions using nutritional supplements. The following is a discussion and evaluation of these proposed mechanisms of treatment and the prevention of DOMS.

Benefits of NSAIDsNonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen, and flurbiprofen have long been considered as a treatment for alleviating the symptoms of DOMS. Theoretically, NSAIDs have a strong case for helping to combat the inflammation and swelling which occurs with exercise induced muscle damage. Despite this strong theoretical backing, research done on the effectiveness of NSAIDs has provided mixed and conflicting results. Due to inconsistencies among studies between type, dose, and timing of various NSAIDs, as well as associated negative side effects such as gastrointestinal distress, and hypertensive effects, NSAIDs do not appear to be an optimal choice for treatment of DOMS.

Benefits of Nutritional SupplementationNutritional supplements have also emerged as a potential treatment for DOMS. Anti-oxidant’s, such as vitamins C and E, are known to reduce the proliferation of free radicals, which are thought to be generated during the inflammatory response potentially causing more damage to an affected muscle. Connolly et al. report that the effectiveness of anti-oxidant therapy has been shown to be inconsistent among several studies examining it’s potential for treatment. Other nutritional supplements which have been investigated for treatment of DOMS include coenzyme–Q and L-carnitine, however neither supplement has been shown to effectively treat DOMS, and may even worsen symptoms.

Benefits of Warm-upUnlike the use of NSAIDs and nutritional supplements, pre-exercise warm-up has been shown to be effective in reducing symptoms of DOMS. In his review, Szymanski (2001) notes that traditional warm-up before exercise has been suggested as a means of preparing the body for exercise, improving athletic performance, and reducing DOMS and associated muscle damage. Using a warm up to increase muscle temperature is thought to improve muscle function by leading to greater muscle elasticity, an increased resistance of muscle tissue to tearing, more relaxed muscles, an increased extensibility of connective tissues within muscle, and decreased muscle viscosity. This in turn allows for more efficient muscle contractions, which deliver increased speed and force. Szymanski also reports that several studies provide evidence of concentric warm-up before eccentric exercise, thus preparing the body for the stress caused by overloading the muscles with eccentric activity.

Szymanski (2001) adds that pre-exercise warm-up can be placed into two categories, general and specific. General warm-up is aimed at increasing core body temperature by performing movements that require the use of large muscle groups, such as calisthenics and running. Specific warm-up, mimicking the movement patterns of the actual exercises, is aimed at increasing the local muscle temperature in the muscles, which will be used in the specific sport or physical activity. Due to the benefits of warm-up it is advisable to precede an intense exercise bout with an adequate general and specific warm-up. Warm-up duration can vary greatly, depending of the intensity of physical activity, environmental conditions, and fitness level of clients (less fit people may need a longer warm-up).

Repeated-Bout EffectIn addition to warming up, Szymanski (2003) introduces the repeated-bout effect as a meaningful means of reducing DOMS. The repeated bout effect is a progressive adaptation to eccentric exercise. It has been reported that repeated bouts of lower intensity eccentric exercise performed 1-6 weeks before the initial higher intensity eccentric bouts have been shown to consistently reduce DOMS and exercise induced muscle damage. Thus, a gradual introduction of eccentric exercise, over a period of weeks, is encouraged. Szymanski states that the repeated bout effect is proposed to allow for a faster recovery of strength and range of motion in effected muscles, providing for increased resistance to damage after the first bout. It is also thought that muscle and connective tissue gradually adapt to increasing intensities of eccentric exercise, minimizing incidence and severity of DOMS.

ConclusionWith a better understanding of the causes of DOMS, the health and fitness professional is better equipped to help clients avoid it’s complications. It is hoped that the information in this article will add to the ‘tool box’ of knowledge from which personal trainers can draw from in an effort to optimize the health and fitness results obtained by their clients.

Active Release Technique, and my torn pec

noreply@blogger.com (paulspower) — Sat, 13 Aug 2011 12:06:22 PDT

I have had 4 visits to the doctor for this and it seems to help although not a complete cure for my torn pectoral that I tore in March of this year. The treatments help with my adhesion's or in another term scar tissue. My tear was about two inches in the mid-belly muscle from what may doctor revealed which is very significant in size and amplifies a longer healing process. I am able to do up to 80 pound dumbells on the flat bench or barbell bench presses however they are very uncomfortable and my left pectoral deforms extremely to the center of my chest. Luckily I am able to do all other lifts normally. I am going to win this fight and recover to press close to what I was doing. I will give myself 2 yrs to train. I do miss pressing the heavy stuff very much. I do not know if I am going to continue the A,R,T treatments. I will keep posted on my road to recovery. I wish there was a surgical procedure for this but there are none. Muscle tissue cannot be sewn,,or it can depending on the injury. But surgery is usually unsuccessful. In the meantime train strong and smart.

Grade 1 strains involve a few torn muscle or tendon fibers. Loss of strength is minimal, and recovery quite manageable.

Grade 2 strains involve more torn fibers, some loss of strength, and a longer rehab period.

Grade 3 pectoralis strains are rare, painful, debilitating, and can have long-term effects on strength, power, range of motion, and sports performance. In most cases, the muscle will never regain it original strength

Symptoms

Severe pain in the chest area
Swelling, bruising (may extend into the shoulder and upper arm in severe cases)
Loss of strength, particularly when lifting
Difficulty in moving the arm across the chest

Initial Treatment

Apply ice packs for 15-20 minutes, 3-4 times a day for the first 48-72 hours
Avoid or limit any activity that causes chest wall pain
Get immediate medical attention if the strain is severe. Surgery is usually required for a complete pec rupture
Aspirin, acetaminophen, ibuprofen, and naproxen may relieve pain. Aspirin, ibuprofen, and naproxen may relieve pain and reduce inflammation.

Comeback Strategy

As in recovering from any other muscle strain, think about returning to training and competition when pain has subsided, strength has been regained, and range of motion is back to normal, regardless of how much time has elapsed.

Grade 1 recovery takes a matter of days. You can return to training when the symptoms have disappeared.
Grade 2 recovery is a matter of weeks—approximately 2-6.
Grade 3 complete tears usually require surgery; full recovery takes months.
Cross-train in activities that do not stress the pectoralis muscles (walking, jogging, riding a stationary bicycle, lower body water exercises).
Go through each movement required in your sport without pain before resuming training or competition.

Good night's sleep for powerlifters

noreply@blogger.com (paulspower) — Fri, 22 Jul 2011 18:14:47 PDT

Alright, so it is important to not forget you're a powerlifter even when you step out of your gym environment. You know the things that go into your daily routine as an athlete you breath feel and smell powerlifting,,So let's make sure you are able to "dream about it" too. After a training set in the heavy section of the muscle department you are probably at bedtime ready for a good night sleep. I sleep on a firm mattress I am a side sleeper and as the case keeping your spine in its natural state through out the night is very important to spinal health and minimising injury during lifts. In addition to my mattress I have a 3 inch memory foam that is really good at keeping your natural spinal form. I have not slept on a "tempurpedic" and they are quite expensive too. I have layed on one in a store and they feel allot like my memory foam maybe a little firmer. But the memory foam is 40 to 80 dollars verses $1700.00 for a tempurpedic. I also use a memory foam or firm pillow allowing the neck vertebra to stay in sync with the spine. I took the foam off and switched beds putting on a thick down pad with a smaller pad on that making my bed very soft. I slept well with this and it felt comfortable but I started having lower back pain. So I switched the pads out and back to the memory foam and after a few nights it went away. I am not saying you should change out your bed because my type of bedding may not work for you. I fly for a living so I have slept in many many hotels across our nation. Some of their beds really are bad. And the pillows worse. I have mixed feelings about the "sleep number" bed. I slept on them at the Radisson they seem to be ok. So you know when you go compete and your staying at a hotel you probably notice back pain the next day or two. Unrelated to the back pain after those squats and dead lifts. Or maybe you could not tell between the pain if any. So some people take their pillow with them on an overnight why not roll up some memory foam and take it too?. Seeing a chiropractor to make sure all is straight my be in the cards for you as well. Make up your nest for the night before the competition and dream heavy

The History of The World's Strongest Man

noreply@blogger.com (paulspower) — Sun, 17 Jul 2011 19:15:04 PDT

Created in 1977, the World's Strongest Man has become the premier event in strength athletics. For over 30 years, the strongest men on the planet have come together in a series of unique and amazing tests of strength to determine the World's Strongest Man. The competition has travelled to stunning and varied locations such as Zambia, Iceland, Mauritius, Malaysia, Morocco, China and the USA.

Legendary figures in the sport have cemented their legacies at the World's Strongest Man. Bill Kazmaier, Jon Pall Sigmarsson, Magnus ver Magnusson and Mariusz Pudzianowski captured multiple titles and each can claim to be the sports greatest champion.

At Universal Studios, California, Bruce Wilhelm became the first person to earn the title of the World's Strongest Man. Wilhelm, a former Olympic Weightlifter from the United States, repeated as winner in 1978. American domination of the event continued with Don Reinhoudt winning in the following year and the emergence of Bill Kazmaier as one of the greatest talents in the history of the sport. Kazmaier, a former world power lifting champion, overwhelmed his competition while winning the championship over three consecutive years, from 1980 through 1982

Geoff Capes, of England, became the first non-American to be crowned as the World's Strongest Man in 1983 and the former Olympic shot-putter would later add a second title in 1985. Iceland's Jon-Pall Sigmarsson, combined his ‘Viking Power’ and an unbelievable personality, to carry him to 4 championships between 1984 and 1990. Magnus ver Magnusson, was the dominant force in strength athletics in the 1990's. Considered by many to be the first modern strength athlete, ver Magnusson matched the four titles of his Icelandic countryman, Sigmarsson, including wins over three consecutive years from 1994 to 1996.

Scandinavian supremacy continued in the late 1990's and into the next century Finland's Jouko Ahola won pair of championships in 1997 and 1999, while Magnus Samuelsson of Sweden, Finland's Janne Virtanen, and Norway's Svend Karlsen each won a title of their own.

Today, the balance of power has clearly shifted to Eastern Europe, Mariusz Pudzianowski of Poland was
victorious in 2002 and 2003 before being dethroned by the Ukraine's Vasyl Virastyuk in 2004. But the Polish strongman returned to the top in 2005, becoming just the fourth man to win 3 or more championships. 2006 led to a nail biting finish between Phil Pfister of the USA and Pudzianowski, but Pfister managed to gain the top spot in the last heat of the last event. This was the first time an American had won the title since Kazmaier in 1982.

This delayed Mariusz winning his 4th title and equalling the record set by ver Magnusson and Sigmarsson but it wouldn’t be long before he was back at the top and setting his own records.
After picking up his 4th title in 2007, he went from strength to strength and although being pushed to the last event by Derek Poundstone in 2008 Mariusz Pudzianowski became the first athlete to claim 5 titles, a record which will be hard to beat

Active Release Techniques update

noreply@blogger.com (paulspower) — Sun, 03 Jul 2011 18:12:06 PDT

I have had two appointments now with the chiropractor trying the ART active release treatment. I think it is a little too soon to tell of improvement to my torn pectoral injury. He informed me that due to the severity of the tear that ART would not put the muscle back in its original condition but indeed will help overall verses no treatment. I do notice my range of motion in my arm is improving just after the second treatment. I am confident of this therapy. Breaking up the adhesion's or scar tissue improves soft muscle tissue repair in the injured area. Also the training of ART is specific to feeling for adhesion's. He found additional adhesion's I did not know about and he worked those areas as well. The stretching and kneading of the muscle area is slightly painful but feeling like something is working. I will keep an update in the near future. I feel this is going to be a good treatment decision.

Below is a summary of this therapy

What is A.R.T. and how does it work?

Active Release Techniques (ART) is a non-surgical way of diagnosing and treating myofascial adhesion/scar tissue within muscles, fascia, tendons and ligaments. When soft tissue is injured, it literally "gets sticky": Filaments of the muscle tissue get bound together, forming dense scar tissue or adhesion's, restricting blood flow and oxygen delivery to the muscles. This causes the muscle to become tight and leathery, like a leather belt rather than an elastic rubber band. These adhesion's impede movement, cause the muscle to become less elastic and less flexible, and may entrap nerves. The "gluing" together of the muscles leads to pain, weakness, and improper function. The pain comes and goes and each flare-up is a little worse. The cycle continues.

Dr. Mike Leahy, the founder of Active Release Techniques, explains more, "The 'art' of it all is being able to know where to look for adhesion's, how to feel for them and how to use active motion of the body part to break them up. Active motion separates this procedure from most other soft-tissue manipulation techniques. To break an adhesion, you actually have to put your thumb and fingers on it and make it move in a way that breaks it away from the tissues."

During a session, both the doctor and the patient can feel the adhesion break apart. "It kinda hurts," Leahy says. "But most people describe it as 'hurts good'. " The results are usually noticeable within the first few treatments. While some patients need further treatments, many can maintain the improvements with a proper diet, exercise and a stretching/strengthening program.

A.R.T. is not massage. Deep tissue massage, rolfing, and trigger point techniques all use a kneading motion or deep pressure to "smash" the adhesion. A.R.T uses lighter pressure and more friction to "shear" the adhesion. Trying to crush an adhesion can lead to damaging the healthy muscles tissue.. A.R.T. uses more tension and friction to break up adhesion's in the injured areas of the muscle. For additional information visit www.activerelease.com

USA Powerlifting Schedule of Events

noreply@blogger.com (paulspower) — Sat, 02 Jul 2011 20:26:39 PDT

USA Powerlifting (formerly American Drug Free Powerlifting Association, Inc.) is the leading powerlifting organization in the United States. USA Powerlifting is a member of the International Powerlifting Federation (IPF), the governing body of powerlifting internationally. The IPF is comprised of member federations from eighty-three countries on six continents. Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines. Athletes are categorized by sex, age and bodyweight. Each competitor is allowed three attempts at each lift, the best lift in each discipline being added to their total. The lifter with the highest total is the winner. In cases where two or more lifters achieve the same total, the person with the lightest bodyweight wins. USA Powerlifting is responsible for sanctioning local and regional events where powerlifters can compete in hopes of qualifying for the national level events. USA Powerlifting sanctions several National Championships in all age groups, giving athletes a chance to see how they fare against competitors across the country. Top competitors are selected by USA Powerlifting to compete in seven IPF world championships- the World Men's and Women's Powerlifting Championships, World Junior and Sub-Junior Powerlifting Championships, World Master's Powerlifting Championships, the World Bench Press Championships, and World Master's Bench Press Championships. USA Powerlifting, through its affiliation with the IPF, also sends a national team to participate in the World Games. The World Games is an international multi-sports event hosted by the International World Games Association (IGWA), under the patronage of the International Olympic Committee (IOC). The event consists of official sports and demonstration sports selected from those not included in the Olympic Games. The Games are held every fourth year, following the year of the Summer Olympics. In the United States, USA Powerlifting has representative chairs in 44 states. Each state chair is responsible for overseeing the development and implementation of USA Powerlifting's local competitions, state championships and state records. USA Powerlifting operates as a 501(c)(3) non-profit organization. An Executive Committee, headed by the President, is responsible for the operations of the organization. The Executive Committee acts as the official liaison with the IPF and oversees national competitions and national team selections. Additional responsibilities include directing the national office and supervising sponsorship and membership activities. June 2011
Jun 04 2011 USAPL NC State Championships - Charlotte, NC Jennifer Thompson - 704-483-6332 [ More Info ] Jun 04 USAPL PA State BP & DL Championships - Lehighton, PA Nick Theodorou - 610-258-1894 Jun 04 The 9th Annual Big K Ohio Powerlifting Championships – Cleveland, OH Gary Kanaga - 440-429-5710 Steve Petrencak - 330-908-1662 Jun 4-5 USAPL Club Coach Level 1 Certification Course – Ft. Lauderdale, FL Dan Gaudreau - 303.475.3366 [ Website ] [ Website ] Jun 10-12 2011 USAPL Men’s Open, Teen & Junior Nationals - Bay St Louis, MS Jim Battenfield - 601-665-7783 Paul Fletcher - 225-975-8640 [ Website ] Jun 18 USAPL Badger Open - Neenah, WI Joe Lewis - 920-205-3315 Jun 18 USAPL 6th Annual South Florida Open Championships - Ft. Lauderdale, FL Bench Press, Deadlift, Push-Pull, and Powerlifting Nova Southeastern University Robert Keller - 954.790.2249 [ Website ] Jun 18 USAPL Brown’s Gym “Quickie” Raw Nat’l Qualifier - Clarks Summit, PA Steve Mann - 570-309-6316 Jun 25 USAPL Summertime Push/Pull & BBQ - Santa Clarita, CA Adam Johnson - 701-610-1205 [ Website ] Jun 25 USAPL 2011 YMCA Seattle Summer Classic Paula Houston - 206-760-8724 Jun 25 USAPL Rio Grande Valley PL Championships - McAllen, TX (In memory of Amira Luna) Wes Zunker - 210-317-8245

USA Powerlifting (formerly American Drug Free Powerlifting Association, Inc.) is the leading powerlifting organization in the United States. USA Powerlifting is a member of the International Powerlifting Federation (IPF), the governing body of powerlifting internationally. The IPF is comprised of member federations from eighty-three countries on six continents. Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines. Athletes are categorized by sex, age and bodyweight. Each competitor is allowed three attempts at each lift, the best lift in each discipline being added to their total. The lifter with the highest total is the winner. In cases where two or more lifters achieve the same total, the person with the lightest bodyweight wins.
USA Powerlifting is responsible for sanctioning local and regional events where powerlifters can compete in hopes of qualifying for the national level events. USA Powerlifting sanctions several National Championships in all age groups, giving athletes a chance to see how they fare against competitors across the country. Top competitors are selected by USA Powerlifting to compete in seven IPF world championships- the World Men's and Women's Powerlifting Championships, World Junior and Sub-Junior Powerlifting Championships, World Master's Powerlifting Championships, the World Bench Press Championships, and World Master's Bench Press Championships.
USA Powerlifting, through its affiliation with the IPF, also sends a national team to participate in the World Games. The World Games is an international multi-sports event hosted by the International World Games Association (IGWA), under the patronage of the International Olympic Committee (IOC). The event consists of official sports and demonstration sports selected from those not included in the Olympic Games. The Games are held every fourth year, following the year of the Summer Olympics.
In the United States, USA Powerlifting has representative chairs in 44 states. Each state chair is responsible for overseeing the development and implementation of USA Powerlifting's local competitions, state championships and state records. USA Powerlifting operates as a 501(c)(3) non-profit organization. An Executive Committee, headed by the President, is responsible for the operations of the organization. The Executive Committee acts as the official liaison with the IPF and oversees national competitions and national team selections. Additional responsibilities include directing the national office and supervising sponsorship and membership activities.
June 2011

Jun 04       2011 USAPL NC State Championships - Charlotte, NC
             Jennifer Thompson - 704-483-6332
             [ More Info ]

Jun 04       USAPL PA State BP & DL Championships - Lehighton, PA
             Nick Theodorou - 610-258-1894

Jun 04       The 9th Annual Big K Ohio Powerlifting Championships – Cleveland, OH
             Gary Kanaga - 440-429-5710
             Steve Petrencak - 330-908-1662

Jun 4-5      USAPL Club Coach Level 1 Certification Course – Ft. Lauderdale, FL
             Dan Gaudreau - 303.475.3366
             [ Website ]
             [ Website ]

Jun 10-12    2011 USAPL Men’s Open, Teen & Junior Nationals - Bay St Louis, MS
             Jim Battenfield - 601-665-7783
             Paul Fletcher - 225-975-8640
             [ Website ]

Jun 18       USAPL Badger Open - Neenah, WI
             Joe Lewis - 920-205-3315

Jun 18       USAPL 6th Annual South Florida Open Championships - Ft. Lauderdale, FL
             Bench Press, Deadlift, Push-Pull, and Powerlifting
             Nova Southeastern University
             Robert Keller - 954.790.2249
             [ Website ]

Jun 18       USAPL Brown’s Gym “Quickie” Raw Nat’l Qualifier - Clarks Summit, PA
             Steve Mann - 570-309-6316

Jun 25       USAPL Summertime Push/Pull & BBQ - Santa Clarita, CA
             Adam Johnson - 701-610-1205
             [ Website ]

Jun 25       USAPL 2011 YMCA Seattle Summer Classic
             Paula Houston - 206-760-8724

Jun 25       USAPL Rio Grande Valley PL Championships - McAllen, TX
             (In memory of Amira Luna)
             Wes Zunker - 210-317-8245

July 2011
Jul 6-9 9th Annual IPF/NAPF North American Regional Powerlifting Championships - Miami, FL Robert Keller - 954.790.2249 [ Website ] Jul 9 Wisconsin Dells Summer Classic “HS only” Meet - Wisconsin Dells, WI Brian Kenney - 608-448-9034 [ Entry Form ] [ Webpage ] Jul 9 USAPL Brute Strength Stars & Stripes - Virginia Beach, VA Tricia Emrich - 804-559-1430 Jul 9 USAPL Sunflower State Games - Topeka, KS Wayne D Herl - 785-639-1390 Jul 16 USAPL Summer Power Fest 2011 - Spring, TX Tony Cardella - 832-326-6179 [ Entry Form ] Jul 23-24 USAPL New Jersey Bench Press & Powerlifting Championships� Atlantic City, NJ Resorts Casino Hotel Robert Keller - 954.790.2249 [ Website ] [ Entry Form ] [ Invitation ] Jul 23 NAPF Pro Grand Prix Bench Press Championships - Atlantic City, NJ Resorts Casino Hotel Robert Keller - 954.790.2249 [ Website ] Jul 23 NAPF Pro Grand Prix Deadlift Championships – Atlantic City, NJ Resorts Casino Hotel Robert Keller - 954.790.2249 [ Website ] Jul 30 USAPL Smitty’s Ironworks VI - Midland, MI Matt Smith - 989-948-3738 Jul 30-31 Rocky Mountain State Games - Colorado Springs, CO Dan & Jennifer Gaudreau - 303-337-4613 [ Website ]

July 2011

Jul 6-9      9th Annual IPF/NAPF North American Regional Powerlifting Championships - Miami, FL
             Robert Keller - 954.790.2249
             [ Website ]

Jul 9        Wisconsin Dells Summer Classic “HS only” Meet - Wisconsin Dells, WI
             Brian Kenney - 608-448-9034
             [ Entry Form ]
             [ Webpage ]

Jul 9        USAPL Brute Strength Stars & Stripes - Virginia Beach, VA
             Tricia Emrich - 804-559-1430

Jul 9        USAPL Sunflower State Games - Topeka, KS
             Wayne D Herl - 785-639-1390

Jul 16       USAPL Summer Power Fest 2011 - Spring, TX
             Tony Cardella - 832-326-6179
             [ Entry Form ]

Jul 23-24    USAPL New Jersey Bench Press & Powerlifting Championships� Atlantic City, NJ
             Resorts Casino Hotel
             Robert Keller - 954.790.2249
             [ Website ]
             [ Entry Form ]
             [ Invitation ]

Jul 23       NAPF Pro Grand Prix Bench Press Championships - Atlantic City, NJ
             Resorts Casino Hotel
             Robert Keller - 954.790.2249
             [ Website ]

Jul 23       NAPF Pro Grand Prix Deadlift Championships – Atlantic City, NJ
             Resorts Casino Hotel
             Robert Keller - 954.790.2249
             [ Website ]

Jul 30       USAPL Smitty’s Ironworks VI - Midland, MI
             Matt Smith - 989-948-3738

Jul 30-31    Rocky Mountain State Games - Colorado Springs, CO
             Dan & Jennifer Gaudreau - 303-337-4613
             [ Website ]

August 2011
Aug 6 USAPL 2011 WV State Open BP & Ironman PL Champs - Charleston, WV Doug Currence - 304-550-5064 Aug 5-6 State Games of America (sanctioned by USAPL) - San Diego, CA Lance Slaughter - 310-995-0047 [ Website ] Aug 18 Last Chance Raw National's Quickie Qualifier - Scranton, PA Michael Zawilinski - 781-706-4009 [ More Info ] Aug 19-21 USAPL RAW National Powerlifting Championships - Scranton, PA Steve Mann - 570-406-8422 [ Website ] Aug 20 USAPL Alki Beach Classic - Seattle, WA Richard Schuller - 360-438-3321 Aug 27 USAPL Boston Open - Peabody, MA Eric Cordeiro - 617-797-6597

August 2011

Aug 6        USAPL 2011 WV State Open BP & Ironman PL Champs - Charleston, WV
             Doug Currence - 304-550-5064

Aug 5-6      State Games of America (sanctioned by USAPL) - San Diego, CA
             Lance Slaughter - 310-995-0047
             [ Website ]

Aug 18       Last Chance Raw National's Quickie Qualifier - Scranton, PA
             Michael Zawilinski - 781-706-4009
             [ More Info ]

Aug 19-21    USAPL RAW National Powerlifting Championships - Scranton, PA
             Steve Mann - 570-406-8422
             [ Website ]

Aug 20       USAPL Alki Beach Classic - Seattle, WA
             Richard Schuller - 360-438-3321

Aug 27       USAPL Boston Open - Peabody, MA
             Eric Cordeiro - 617-797-6597

September 2011
Sep 3-4 2011 USAPL National Bench Press Championships - Orlando, FL Hyatt Hotel – Orlando International Airport Robert Keller - 954.790.2249 [ More Info ] [ Website ] [ Hotel Info ] Sep 10 USAPL 2011 Deadlift & Push/Pull Nationals - Charlottesville, VA John Shifflett - 434-985-3932 [ Website ] Sep 10 USAPL Wyoming State PL & BP Championships - Gillette, WY Bill Collins - 307-687-7402

September 2011

Sep 3-4      2011 USAPL National Bench Press Championships - Orlando, FL
             Hyatt Hotel – Orlando International Airport
             Robert Keller - 954.790.2249
             [ More Info ]
             [ Website ]
             [ Hotel Info ]

Sep 10       USAPL 2011 Deadlift & Push/Pull Nationals - Charlottesville, VA
             John Shifflett - 434-985-3932
             [ Website ]

Sep 10       USAPL Wyoming State PL & BP Championships - Gillette, WY
             Bill Collins - 307-687-7402

Oct 2011
Oct 1 USAPL Roadrunner Iron Wars - San Antonio, TX Wes Zunker - 210-317-8245 Oct 7-9 6th IPF/NAPF North American Regional Bench Press Championships - Miami, FL Robert Keller - 954.790.2249 [ Website ] Oct 15 2011 USAPL Florida Collegiate/University State Open BP/PL Championships Tallahassee, FL Florida State University Robert Keller - 954.790.2249 [ Website ] Oct 16 2011 USAPL Southeastern USA Regional Championships Tallahassee, FL Florida State University Robert Keller - 954.790.2249 [ Website ] Oct 22 USAPL Columbia City Classic - Seattle, WA Richard Schuller - 360-438-3321 Oct 29 USAPL 2011 VA State BP & PL Championships - Lexington, VA Gary Emrich - 804-503-8012

Oct 2011

Oct 1        USAPL Roadrunner Iron Wars - San Antonio, TX
             Wes Zunker - 210-317-8245

Oct 7-9      6th IPF/NAPF North American Regional Bench Press Championships - Miami, FL
             Robert Keller - 954.790.2249
             [ Website ]

Oct 15       2011 USAPL Florida Collegiate/University State Open BP/PL Championships Tallahassee, FL
             Florida State University
             Robert Keller - 954.790.2249
             [ Website ]

Oct 16       2011 USAPL Southeastern USA Regional Championships Tallahassee, FL
             Florida State University
             Robert Keller - 954.790.2249
             [ Website ]

Oct 22       USAPL Columbia City Classic - Seattle, WA
             Richard Schuller - 360-438-3321

Oct 29       USAPL 2011 VA State BP & PL Championships - Lexington, VA
             Gary Emrich - 804-503-8012

Nov 2011
Nov 19 USAPL Ohio State PL & BP Championships - Bedford Heights, OH Ed King - 440-439-5464

Dec 2011
Dec 3-4 USAPL Northeastern USA Regional Bench Press & Powerlifting Championships – King of Prussia, PA Greater Philadelphia Expo Center Robert Keller - 954.790.2249 [ Website ] Dec 3 USAPL Southside Winter Classic - Anchorage, AK Ron Burnett - 907-345-7996 [ Website ] Dec 10-11 2011 USAPL American Open & Police/Fire Nationals - Bay St Louis, MS Jim Battenfield - 601-665-7783 Paul Fletcher - 225-975-8640 Dec 10 2011 USAPL Florida Senior Games State BP/DL Championships – Lakeland, FL Sponsored by: Florida Sports Foundation Robert Keller - 954.790.2249 [ Website ] [ Website ] Dec 10 2011 USAPL Florida High School State Raw/Unequipped BP/DL Championships Lakeland, FL Sponsored by: Florida Sports Foundation Robert Keller - 954.790.2249 [ Website ] [ Website ] Dec 11 USAPL MA & RI Open PL & BP Championships - Johnson, RI Eric Cordeiro - 617-797-6597 Dec 11 2011 USAPL Florida Sunshine State Games Championships – Lakeland, FL Sponsored by: Florida Sports Foundation Robert Keller - 954.790.2249 [ Website ] [ Website ] Dec 17 USAPL Southside Classic - San Antonio, TX Wes Zunker - 210-317-8245

Dec 2011

Dec 3-4      USAPL Northeastern USA Regional Bench Press & Powerlifting Championships – King of Prussia, PA
             Greater Philadelphia Expo Center
             Robert Keller - 954.790.2249
             [ Website ]

Dec 3        USAPL Southside Winter Classic - Anchorage, AK
             Ron Burnett - 907-345-7996
             [ Website ]

Dec 10-11    2011 USAPL American Open & Police/Fire Nationals - Bay St Louis, MS
             Jim Battenfield - 601-665-7783
             Paul Fletcher - 225-975-8640

Dec 10       2011 USAPL Florida Senior Games State BP/DL Championships – Lakeland, FL
             Sponsored by: Florida Sports Foundation
             Robert Keller - 954.790.2249
             [ Website ]
             [ Website ]

Dec 10       2011 USAPL Florida High School State Raw/Unequipped BP/DL Championships Lakeland, FL
             Sponsored by: Florida Sports Foundation
             Robert Keller - 954.790.2249
             [ Website ]
             [ Website ]

Dec 11       USAPL MA & RI Open PL & BP Championships - Johnson, RI
             Eric Cordeiro - 617-797-6597

Dec 11       2011 USAPL  Florida Sunshine State Games Championships – Lakeland, FL
             Sponsored by: Florida Sports Foundation
             Robert Keller - 954.790.2249
             [ Website ]
             [ Website ]

Dec 17       USAPL Southside Classic - San Antonio, TX
             Wes Zunker - 210-317-8245

2012
USAPL 2012 Military Nationals USAPL 2012 Collegiate Nationals - Baton Rouge, LA Paul Fletcher USAPL 2012 Master Nationals - Denver, CO Dan Gaudreau USAPL 2012 Deadlift & Push/Pull Nationals - Denver, CO Dan Gaudreau USAPL 2012 Men’s Open, Teen, & Junior Nationals - Orlando, FL Rob Keller USAPL 2012 Raw Nationals - Killeen, TX Johnny Graham USAPL 2012 Bench Press Nationals - Palm Springs, CA Lance Slaughter USAPL 2012 American Open & Police/Fire Nationals - Atlanta GA Greg Jones

2012

USAPL 2012 Military Nationals

             USAPL 2012 Collegiate Nationals - Baton Rouge, LA
             Paul Fletcher

             USAPL 2012 Master Nationals - Denver, CO
             Dan Gaudreau

             USAPL 2012 Deadlift & Push/Pull Nationals - Denver, CO
             Dan Gaudreau

             USAPL 2012 Men’s Open, Teen, & Junior Nationals - Orlando, FL
             Rob Keller

             USAPL 2012 Raw Nationals - Killeen, TX
             Johnny Graham

             USAPL 2012 Bench Press Nationals - Palm Springs, CA
             Lance Slaughter

             USAPL 2012 American Open & Police/Fire Nationals - Atlanta GA
             Greg Jones

March 2012
Mar 23-25 USAPL 2012 High School Nationals - Wisconsin Dells, WI Brian Kenny - 608-448-9034 [ Web Page ] [ Entry Form ]

May 2012
USAPL 2012 Women's Nationals - Boise, ID Steve Rayborn

June 2012
Jun 22–24 USAPL Men’s Teen/Junior/Open National Powerlifting Championships – Orlando, FL Hyatt Hotel – Orlando International Airport Robert Keller - 954.790.2249 [ Website ]

July 2012
Jul 1–10 2012 10th Annual IBSA World BP/PL Championships for Blind and Visually Impaired Athletes – Orlando, FL Hyatt Hotel – Orlando International Airport Robert Keller - 954.790.2249 [ Website ] [ Website ]

July 2012

Jul 1–10     2012 10th Annual IBSA World BP/PL Championships for Blind and Visually Impaired Athletes – Orlando, FL
             Hyatt Hotel – Orlando International Airport
             Robert Keller - 954.790.2249
             [ Website ]
             [ Website ]

May 2013
May 3–5 USAPL Masters National Powerlifting Championships – Orlando, FL Hyatt Hotel – Orlando International Airport Robert Keller - 954.790.2249 [ Website

Active Release Technique and my pectoral recovery

noreply@blogger.com (paulspower) — Sat, 18 Jun 2011 16:25:13 PDT

My pectoral tear in March 2011 pressing dumbells, It does not look like this today

After seeing the sports doctor and reviewing my MRI I am still in the healing process of this muscle tear. He is solid in view of at least a year of healing with the realization of a non complete recovery. It has been 3 months now since my injury. I have improved slowly in weight for pressing movement. However I cannot go and rep or even try over 300lbs on the bench. I am taking it slow and I am determined to beat this injury. It has a level of depression when you cannot do what you used to in the bench press or dips or dumbbell presses. When I am doing flat bench dumbbells or any pressing movements I do notice the deformity of my left pectoral muscle. It is not noticeable in normal body movements. I am able to do all the other heavy lifts so I am grateful for that. Now that surgery is not an option I am going to try ACT (active release therapy) I have an appointment set up next week and I am looking forward to see if this will help in the healing process. I will paste below the therapy details. And I will keep you up to date if this works.

Active Release Treatment

ART is a patented system of soft tissue treatment that is the #1 choice for conditions like carpal tunnel syndrome, whiplash, back pain and other muscle, nerve and joint conditions. It has become the world wide gold standard in the treatment of such conditions. This year at the 25th Ironman Triathlon World Championship over 1000 Active Release Techniques treatments will be given in the week of the race. Why? Because elite athletes know that ART works fast, gets rid of the pain and improves performance.
ART is a procedure that reduces adhesive scar tissue that is formed when the body repairs injuries it suffers because of repetitive motion, bumps, falls, or blows. The formation of adhesive scar tissue in the tendons, ligaments and joints is often the primary culprit in long-term pain. Although muscles get injured most frequently, they also heal more easily on their own. Tendons, ligaments and joints, on the other hand, often take months or years to heal and often stay injured for a lifetime.
Adhesion is the medical term for scar tissue. Scar tissue is abnormal tissue that can form during the healing process. Scar tissue inside the body often connects two parts of the body that are not suppose to be connected, which can result in pain. Dense cohesive adhesions connect two pieces of tissue together tightly, similar to gluing two pieces of wood together. There is no space in-between the two pieces of tissue.
When the tissues of the body are injured the body repairs the damage area by laying down a fibers that surround the affected area; this is adhesive scar tissue. It's called "adhesive" because the fibers stick to the affected tissue and protect it while the injured tissue heals. That's the good news. Unfortunately, because the injured party often doesn't sufficiently rest the affected parts, the adhesive tissue is laid down in a chaotic fashion. The result is that the adhesions are not always laid down in smooth, even layers, and do not follow the direction of muscle action. The fibers thus are laid down against the grain, tightly constrict the tissues, and limit the range of motion. When motion beyond the range is attempted, pain results; avoiding pain therefore requires that one live with much reduced range of motion of the affected parts of the body.
Adhesive scar tissue can lead to pain in virtually any part of the body that's been injured, including the neck, back, shoulder, elbow, wrist, hand, hip, knee, ankle and foot. If you've been told you have tennis or golfer's elbow, rotator cuff tendonitis, heel spur, pinched nerves, sciatica, to name a few, then the chances are good that the cause of this pain is adhesive scar tissue.
Healthy soft tissue is healthy, it is smooth and slippery, allowing the muscles, nerves, blood vessels, and organs to move freely and function properly. When adhesions attach to muscles, their ability to work properly is decreased. When you have an adhesion on a nerve, numbness, tingling, or pain result.
Imagine a piece of scotch tape, the smooth side is healthy fascia, the sticky side is scar tissue or unhealthy fascia. Try rubbing both sides of the tape along your skin. The smooth side slips easily across your skin. The sticky side drags across your skin. The drag that you feel, the "pulling" sensation is how an adhesion affects the smooth functioning of your body.
Because Active Release Techniques (ART) is able to resolve chronic injury and pain that have not responded to other forms of therapy, it one of most sought after soft-tissue treatments in the world today, and is widely used on to treat sports-related injuries. Indeed, a variety of Olympic athletes from many countries cite the technique as one of the factors that help them win gold medals

Powerlifting Injuries - How Muscles Get Injured And How To Treat Them

noreply@blogger.com (paulspower) — Fri, 10 Jun 2011 21:38:39 PDT

Hello all>>Iam sharing this interesting artical written by Ken Kinakin, D.C., C.S.C.S. (Certified Strength and Conditioning Specialist). We all know how an injury could break you in competition or take you out of the PowerLifting events for life. I am still dealing with my injuries,,and in this sport "count on getting them" Here is somthing to think about

Powerlifting injuries can come from a variety of sources. Examples of this may be poor lifting technique, lifting beyond your capabilities or training too often without proper rest or recuperation. All of these sources can lead to microtrauma, or small injury, that can get worse over time. Because you don’t recognize that the is injury there, you reinjure yourself frequently. This repeated microtrauma can eventually have a profound effect on the specific action of the joint and the surrounding tissues. The effects of the microtrauma include the microtearing of the muscle, the sheath around the muscle and the adjacent connective tissue, as well as stress to the tendon and its bony attachments. The microtearing of the muscle tissue leads to microscopic bleeding, all of which affects the entire area around the injury, contributing to what is commonly know as inflammation. Most people assume that inflammation can be easy to detect like the swelling around a badly sprained ankle. This is not always the case however. Microtrauma causes a corresponding low level of inflammation that cannot be seen or palpated.
The body responds to this myofascitis, inflammation of the muscle and fascia, by forming fibrous adhesions, or scar tissue in the muscle, between the sheaths of adjacent muscle groups and between the fascia and the muscle sheaths. These fibrous adhesions limit the ease and range of motion of muscles and joints and can decrease the muscles lengthening and shortening capabilities. Once the normal biomechanics of the joint is altered, this can lead to further inflammation and the pattern becomes a vicious cycle of long-term wear and tear.
This fibrous adhesion pattern can be seen in people who do certain exercises such as bench press and complain of the same pain in the exact same spot. This doesn’t happen by chance. The fibrous adhesion formed in the shoulder muscle is preventing proper motion and pulling on the various soft tissue structures like muscle, fascia, tendon and bursae when trying to perform the bench press.
Taking time off lifting will decrease the chronic inflammation, but it will not decrease the fibrous adhesion. As soon as you start lifting again, the fibrous adhesion will increase the inflammation and stop you from doing this exercise due to pain. An analogy would be if your car tire hit the curb on a icy road altering the tire alignment causing the tire and car to shake when driving. Putting the car in the garage for one month and not driving will prevent further damage to the tire and steering linkages, but it will not fix the wheel alignment. You have to take it to a mechanic that will properly assess the altered wheel alignment and then he balances it until it spins perfectly again. The same thing occurs when you have an injury. You have to identify all the possible fibrous adhesions in the muscle, then perform some soft tissue therapy on the muscle to break up all those fibrous adhesions in the muscle, muscle sheaths, tendons, ligaments and fascia. This will restore normal motion to the muscle and joint allowing proper movement and function. One of the latest soft tissue techniques that is being used on athletes all over the world is call Active Release Technique (or A.R.T.) that was created by Dr. Micahel Leahy D.C. A.R.T. is aimed at manually breaking up adhesions, the scar tissue that can entrap muscles, tendons, ligaments and even nerves.
The new procedure is similar to some massage techniques, only it’s more aggressive. You must be able to locate the adhesion and know how to use active motion of the body part to break them up. To break up an adhesion, you must actually put your thumb or fingers on the scar tissue and make it move in a way that breaks it away from the tissue it has adhesed to. Depending on the amount of chronic inflammation and severity of the adhesion, the pain can be minimal to quite intense, but the procedure is only done a few times and the relief from the injury can be almost immediate at times. Sometimes with less severe injuries only three to six sessions are needed to restore normal muscle and joint function along with proper guidance of exercise technique, stretching and diet to prevent the injury from reoccurring. More severe injuries can take longer and other forms of therapy must be regularly performed to fully restore normal muscle and joint function. After the adhesions are broken up, a rehabilitation program should be used to strengthen the muscles since certain muscles in the point will have been not properly strengthen due to altered biomechanics.
This has been a very useful and common sense therapy that has worked very well for my patients and complements all the other treatment modalities I use. It has allowed many of my patients to get back to the weight room pain free, full strength or runners back running at their full potential. If you have a current injury that will not go away, even with other forms of treatments or rest, this maybe an appropriate therapy for you to try.

http://www.activerelease.com/

Are smelling salts effective

noreply@blogger.com (paulspower) — Thu, 02 Jun 2011 16:08:52 PDT

When competing in powerlifting events, smelling salts and ammonia caps are widely used among athletes to hype them up and before the “big” lift. ammonium carbonate is the active compound. Smelling salts have been around since Roman times and also known as ‘sal volatile’ for their ability to create a reaction. Many powerlifters use salts before the big lift. The salts when inhaled irritate the mucus membranes of the nose, throat, and lungs, stimulating the body to breathe more quickly. There is wide controversy between powerlifters using salts. However it is legal in most competitions and is accepted as a form of “natural stimulants. I have not used smelling salts and have done well in my big lifts. In my opinion I believe smelling salts are very effective to hype you up and focus on your big lift. You see powerlifters inhale the salts and then slap their face to get adrenalin flowing and peak their lift performance in those brief minutes of the lift. The salts are inexpensive ranging around 5 US dollars per bottle. They should be stored in your gym bag and be aware of not to place your bag in the sun or over a heater vent as due the ammonia in smelling salts are toxic. Ammonia gas is toxic, large concentrations could be fatal so do not stick your head in your gym back to smell for a leak!. Although there has been no reports of any its best to treat it carefully so you’re not the first to be a fatality. When using the salts in competition it would be good to brief your partner or coach to make sure the lid is on tight after they administer the open container under your nose. If you are going to try smelling salts for the first time it would be better to try in an area if you get nausea it will not be an embarrassment. Although there has been no reports of getting ill from the salts some people may be inherently susceptible to a reaction. In conclusion smelling salts are safe to use in small quantities and depends on your view in use of an aid in powerlifting.
Good luck in all your training and competitions!

Powerlift Assistance Exercises: Bands and Chains

noreply@blogger.com (paulspower) — Sun, 29 May 2011 19:47:58 PDT

by Gary F. Zeolla

The use of bands and chains are mentioned on the Powerlift Assistance Exercises pages. This page will describe their use. The use of bands and chains are especially recommended for those who compete using squat and deadlifts suits and a bench shirt. The bands and chains mimic the effects that the gear gives and provide extra work for the top part of each lift. However, those who compete raw (e.g., without such gear) will benefit from their use as well, but such lifters should be sure to balance off band and chain work with exercises that work the bottom part of each lift.

Bands

Bands are most popularly used on benches. For this exercise, for someone benching around what I do (215 at my last contest), you need a pair of "mini-bands." These basically look like fan belts, only a little longer. They are available from APT.

To setup the bands, loop each end of each band around the bar against the inside collars of the bar so that they will be inside of the weights. Then insert a 70-80 pound dumbbell through the bottom loops. The dumbbell should then stretch the band so that the dumbbell is resting on the floor. The bands will add about 70 pounds total of resistance at the top of the lift. So just the bands and an empty bar is the equivalent of about 115 pounds.

Once the bands are set-up, bench as usual. But what will happen is as the bar is pressed from the chest, the bands will stretch and add resistance. So the effect will be that of gradually adding resistance. This is the same effect a bench shirt gives. It helps the most at the bottom of the lift but gradually helps less as the bar is pressed, so, in essence, the weight gets heavier as the bar is pressed. So bands are an ideal training method for those who will be competing with a bench shirt.

One thing to note though, if you have short arms as I do, the mini-bands might be too long for you. The bands won't be stretched out enough at the top to give the full resistance. So what I do is wrap the bands around the bar once before setting them up. This effectively shortens the bands. It is with doing so that I get the above indicated 70 pounds of resistance at the top. Those with bigger benches than I might need to use two or three sets of bands to give sufficient resistance for the desired effect.

Along with in mini-band (1/2") size, band are also available in "light" (1-1/8"), "average" (1-3/4"), and "strong" (2-1/2") sizes. Each larger size gives increasing resistance. These bands are generally used on squats. The light size is for those squatting less than 450 pounds, the average size for those squatting 450-650, and the strong size for those squatting over 650.

When I first tried using light bands on squats, I had a couple of problems setting up them up. First, you're supposed to loop the bands over the bar and then "choke" them near the floor around the bottom of the power rack or dumbbells. "Choking" means to wrap the band around the support and then through itself. But the power rack I was using was not bolted down, so I couldn't use it. So I used dumbbells. But the problem was, with as short as I am (I'm 5'1"), the bands are too long. And choking them around the dumbbells didn't do much. So instead, I had to choke them around the bar, wrapping them around a couple of times.

Second, when I set them up at a gym, I was not able to walk the weight out in the power rack. It jerked me around too much. If I had a monolift to work out with, there would have been no problem. But with only a power rack, my only option was to start in the down position, with the bar resting on the safety bars. To do them this way, set the safety bars in the power rack, rest the bar on the safeties, squeeze underneath, then squat the weight up from off of the bars. For subsequent reps, just touch and go off of the bars, until the last rep, when the bar is rested back on the bars, and squeeze out. I have the safety bars set so that I am about an inch below parallel at the bottom.

However, once I set up my home gym, I found I was able to set it up so that I could walk it out. I think the key was setting things up so you only walk it out a very short distance. It still jerks around some, but not so much as to make it unmanageable.

But using bands on deadlifts is even trickier. There are two ways to set them up, both of which require the use of a power rack. The first requires a power rack in which the bases on each side are elevated enough that you can get the bands underneath and which is bolted to the floor. You choke the bands around each base, wrapping them around three times then pull the other end over the bar. Then deadlift as usual.

However, if your power rack (like mine) does not fit this description, then you will need to use dumbbells. What I do is to put the dumbbells inside of the bases on each side of the power rack. I then choke the bands around the bar, again wrapping them three times, then pull the other end around the dumbbells. But I found this still wasn't short enough, so I had to wrap them twice around the dumbbell bars. This was easy for me to do since I use changeable dumbbells. So put the bands on first then the weights. But if you're using pre-set dumbbells, then it might be difficult to get the bands wrapped around the dumbbells. But if you can get it set up, the bases will keep the dumbbells from being pulled out underneath the weights. For conventional stance deadlifters, then deadlift as usual. But for sumo stance deadlifters, you have to put your toes in-between the weights on the dumbbells.

Reverse Bands

Another way to use light, medium, or heavy bands is in a "reverse band" fashion. For this, you choke the bands around the top of a power rack or around safety bars set near the top. You then place the bar through the loops at the bottom and place sufficient weight on the bar to pull it down into place. The bands then give the effect of a suit or bench shirt in "pulling" the bar up from the bottom position, but less so as the bar is raised.

This setup can be used for all three powerlifts. Different placement of the safety bars at the top of the power rack and/ or wrapping the bands around more than one time around the top of the rack when choking them can be used to adjust the height of the bottom of the bands where the bar is placed. The ideal is to have the band tension setup so that the bands add about what your gear adds.

Chains

Chains are great way to train and are definitely worth the cost. I got my chains from Topper Supply Company (866-424-2467). They are also available from APT. The idea behind using chains is similar to bands. As you lift the bar, the chains will come off of the floor gradually adding weight to the bar. This will mimic the effect of a bench shirt or squat or deadlift suit. Ideally, the change in weight from the bottom to the top of the lift should be such that it feels like the effect of your suit or shirt.

Chains are available in 5/8" and 1/2" sizes. I got the 5/8" size. The full set consists of two each of a main heavy chain, a lighter leader chain, and a metal "triangle" that connects the two. The total weight is a little over 50 pounds. So just the chains and an empty bar is the equivalent of about 95 pounds at the top of the lift. And I found the change in weight from bottom to top to be sufficient for benches. However, for squats and deadlifts, I needed to add another pair of heavy chains to get the right effect. These can be ordered separately. With the two pairs of heavy chains, the total setup weighs about 90 pounds, or about 135 pounds with an empty bar. My contest bests are 410 - 215 - 410. So this should give you some idea of how many heavy chains you'll need for each lift.

To setup the chains, the leader chain goes around the bar and then through the triangle, connecting back onto itself. The main chain(s) then hang doubled over the triangle, so that the middle of the chain is over the triangle and each half is hanging down. Loop the leader chains over the bar and hook the clasps onto the leader chains so that length of the main chain is such that at the top position as much chain as possible is off of the floor but is still touching the floor. In the bottom position as much of the main chain as possible should be lying on the floor. For a video of chains "deloading" in this fashion, click here.

As a little tip, the main chains tend to slip off of the "triangle" in the middle of the set-up. So I purchased a couple of pairs of "C-clamps" from a hardware store and use these to hold the chains in place. Also from a hardware store, I purchased a couple of clasp-type hooks (the kind used on cable machines in most gyms) to use on the leader chains. These hold better than the hooks that came with the chains.

For squats and benches the leader chains should be placed inside of the weights, against the inside collars of the bar. But for deadlifts, I put the triangles directly on the bar, placed at the ends of the bar to prevent setting the weights down on the chains. They can be kept in place by using two sets of clip-type collars, one on each side of the triangles. I still use the leader chain, hanging it from the triangle with the heavy chains just for the little extra weight.

Advantages of Bands and Chains

There are several advantages to using bands and chains over other forms of assistance exercises and even over doing the actual powerlifts with gear.

First, the point of using chains and bands is that the "feel" of the lift is very similar to doing the actual powerlift with gear. There is more tension at the top of the lift than at the bottom. Yet, they are all full range of motion exercises and thus the carryover to the actual powerlifts is greater than when doing partial movements (like board benches).

Second, chains and bands provide variety into the workout. I mention in various places on this site the importance of periodically changing your assistance exercises. This is so that your body does not adapt to a particular exercise. But by training the actual powerlifts every workout, your body will adapt to them, and that could lead to stagnation. Now one approach to try to keep this adaptation from happening is to cycle from higher to lower reps. But for various reasons, higher reps are not the best training approach for a powerlifter. But to alternate the actual powerlifts with chain and band work is a way of changing the exercise and thus to prevent stagnation.

Third, putting on a tight suit or shirt and wrapping your knees between for every set is difficult and time-consuming. So workouts with gear tend to be rather long. But setting up the chains and bands is relatively easier and quicker, so the workouts are shorter. Workouts with gear also seem to be more demanding on the body than working with chains and bands. So using the chains and bands instead of gear on the powerlifts for some of the workouts gives a break from the difficulties of using gear but still provides a similar training effect.

Fourth, when doing chain and band work, it is best not to wear any supportive gear, not even a belt. This way, the joints and low back get strengthened. However, since the tension is sub maximal when the joints are at their least advantageous position (such as the bottom position of a squat), the risk of injury is far less than it would be doing the actual powerlifts raw.Search Amazon.com for powerlifting chains

Buying used gym equipment

noreply@blogger.com (paulspower) — Mon, 23 May 2011 10:17:11 PDT

With the fitness industry seeing a boom as people are wanting to get fit both for the enhancement of their health and their appearance, there are many individuals who are entering the market to purchase their own gym equipment for use at home. They may not want to go to the gym due to the costs, their schedules, or something else. For whatever reason, they are looking to set up something at home to get them on their way to meeting their fitness goals. For these people, finances are often an issue. One of the options that they should consider is purchasing used gym equipment to see a great savings and still get what they are looking for.
There is an abundance of this type of item for sale because many people make the decision to get into better shape, but lack the motivation and follow through to stick with it. Even if the equipment is barely used at all, the value goes down significantly the moment that it leaves the store where it was purchased and enters someone else's home. By the time that they realize that they made either an impulse purchase or one that they simply don't really want as much as they initially thought that they did, the savings are going to be seen by you when they are ready to "give up the dream" and resell.
Where do you find this equipment? You should begin to look several places. Newspaper classifieds will have sections for fitness equipment. There may be signs hanging on local bulletin boards, such as those found in stores, gyms, or other businesses. One of the most popular places to find things for sale is the internet. Sites such as Ebay or Craigslist are chock full of items that people have purchased and no longer want. The savings that you can find on these sites may be tremendous when compared to purchasing equipment brand new.
Not to be a naysayer, but there is also a chance that you, too will eventually be looking to resell the gym equipment that you are so intrigued by today. If you have purchased new, you will be the one experiencing the financial loss. If you buy secondhand, you may take a small loss, but you may not take one at all. Even if you do stick with your fitness plan, there may come a day that you simply want to upgrade the equipment or try something new. Regardless, you will save alot in the end by taking someone else's equipment off their hands, rather than handing your money over to the retail establishment. In today's tight economy, that is a very good thing.

Powerlifters diet?

noreply@blogger.com (paulspower) — Tue, 17 May 2011 17:36:07 PDT

Well---there is one and its called the see food diet. Powerlifters eat alot of food concerning high calories and carbohydrates. The mantra is eat big, lift big, get big. Protein is the first step in a high calorie meal plan to gain strength. Animal protein sources like meat, eggs, and dairy are ideal. Dairy protein breaks down during digestion into amino acids and re-synthesized into protein to build new muscle cells. You could not eat too much protein as a powerlifter. The more protein the better. 2 grams of protein per body pound is the minimum for the weight you want to be. Large gains can be made with using GOMAD. Gallon Of Milk A Day. Whole milk is calorie dense with healthy protein rich nutrients. Using GOMAD as well as eating is good for huge gains and assuring the calories and protein you need. High carbohydrate consumption is essential for weight gain with fiber rich vegetables the best healthy carbs. Consuming starch like potatoes and bread and pastas for weight gain. Dietary fat is critical to testosterone production in the body. Testosterone is the male hormone responsible for synthesizing protein into muscle tissue. These fats raise raise the good HDL cholesterol more than the bad LDL cholesterol. In summary if you are going to powerlift and while micro nutritional management is essential it is better to just eat. All the food you are told are bad for you usually taste better and are easy to eat. As you read this you probably think "I going to die of a heart attack on this diet". However this eating trend is unhealthy but necessary for competition. I do not think this would be a lifetime diet. Powerlifting is usually a short span of competitions and some make it a much longer time without injuries.

The Fitness Prowler: Effect of Ejaculation (Sex) on Bodybuilding Gains

noreply@blogger.com (paulspower) — Tue, 17 May 2011 17:40:40 PDT

The Fitness Prowler: Effect of Ejaculation (Sex) on Bodybuilding Gains: "I am sharing this artical written by Paul Johnson The question on whether ejaculation (or sex) before workouts will effect their strength..."

Do Steroids Cause Prostate Cancer?

noreply@blogger.com (paulspower) — Tue, 17 May 2011 17:43:46 PDT

I am sharing this written by Paul Johnson
This is a very common question among bodybuilders thinking of doing steroids. It

also is a concern for middle aged men thinking of trying testosterone supplementation (Hormone replacement therapy). You may have read about some links between prostate cancer and steroids/HRT therapy. Is it really fact or is it just based on far reaching assumptions?
Steroids and prostate growth (BPH)
Before we discuss steroids and it’s role on prostate cancer, first we must discuss steroids’ possible actions on prostate growth (BPH). The prostate first grows during puberty. Then around 25, the prostate starts to grow again in a 2nd phase. The 2nd phase eventually may lead to prostate enlargement years down the road. Half the men in their 60′s will have significant prostate enlargement.
Steroids(including normal testosterone in the body) stimulate the androgen receptors in the prostate. Excessive levels of androgenic steroids (such as through steroid use) causes prostate growth/enlargement called BPH (Benign prostate hyperplasia) in a short period of time. Once excessive system levels of androgenic steroids drops, than the prostate will start to shrink back again. It may not shrink completely back to it’s former size however.
In non-steroid users, testosterone mainly causes it once it converts to DHT. DHT is much more androgenic(binds to the receptors stronger) than testosterone. The drug finasteride is prescribed to help alleviate prostate growth. It works by blocking the conversion of testosterone to DHT. Steroid users will often use finasteride, in order to block the effects of hair loss and prostate growth while on cycle.
BPH caused by Testosterone or Estrogen?
In non-steroid users, older men are afflicted with BPH. This seems backwards, since BPH is supposed to be correlated with high androgens right? We know that older men have lower testosterone(and DHT) levels, so how is this possible?
Well there is 3 basic theories on what causes BPH for non-steroid users. No one yet seems to know for certain which theory is correct.
Theory 1 - Excessive estrogen levels. Older men have a higher estrogen and lower testosterone levels. According to research, the use of anti-estrogens are well documented to help shrink the prostate. The famous steroid research chemist Patrick Arnold, has claimed that there is more evidence pointing to a high estrogen to low testosterone being the cause of BPH.
Theory 2 - Despite the lowering testosterone levels( and hence DHT) levels in older men, research suggests men still probably accumulate high levels of DHT in the prostate. This would explain why people why older men can still get BPH despite declining levels of testosterone and DHT in the body. Another fact to help support this theory, is that Men who don’t produce DHT naturally due to genetic defect, also don’t develop BPH.
Theory 3 – Genetic Programmed growth. The fact that prostate cells awaken again in the mid 20′s to re-grow suggests that maybe BPH growth is programmed genetically. By the time men are in their 90′s, 90% will suffer from BPH.
Other interesting study results: In one study, when estrogen and dht were both reduced with hormonal blockers, the prostate gland actually increased in size. This is startling since if one of these hormones is to play a role in BPH, why when reducing both, did it cause prostate growth?
What causes prostate cancer?
First we must realize BPH and prostate cancer are not the same thing. BPH is a condition of excessive growth of the prostate. They do not know currently, if BPH is a pre-cursor condition to prostate cancer. Prostate cancer is actually a very common occurence in men, much more than the public is aware. It is said that most men would die of prostate cancer, if they didn’t die of something before that. Prostate cancer is usually very slow growing. Many elderly men live decades with prostate cancer and may not even know they have it.
The truth is, no one really knows what leads exactly to prostate cancer. There is a lot of conflicting data. In fact, if you look at many studies out there, most don’t even show a link between prostate cancer and higher testosterone levels. Yet, many doctors seem to believe it does. Some recent studies have shown that there was no increased risk of prostate cancer based on testosterone levels. Many doctors who put middle aged men on testosterone replacement therapy, have not seen a higher incidence of prostate cancer developing. Doctors are also usually worried about BPH from testosterone, but men have actually had a reduction in their BPH from using testosterone hormone replacement therapy to treat low testosterone.
The fear of prostate cancer by doctors, is one reason why doctors are often hesitant to do HRT(hormone replacement therapy). HRT therapy is for older men and others deficient in testosterone, to bring them up to healthy levels. The January 2004 New England Journal of Medicine (NEJM) wrote that testosterone does not cause prostate cancer, but they need to be monitored, since it may stimulate hidden prostate cancer. What do they mean by hidden prostate cancers? Apparently in about half the men over age 50, they may have prostate cancer, but it is asymptomatic. In other words, it is not growing and causing harm. If they were to supplement with testosterone, according to them, it may possibly stimulate these harbored cancer cells into a aggressive form of prostate cancer. That is why doctors will check for PSA(prostae specific antigen), BPH, and have more frequent prostate exams when starting HRT therapy. PSA is a very accurate marker of existing cancer and when it goes back to zero it means the person has been cured. Testosterone therapy could “awaken” these sleeper cancer cells. This is what they theorize, yet there is no scientific research to show that this is really what happens.
What we do know, is that there is many factors that might increase the risk of prostate cancer.
1) Increased ejaculation in your 20′s. This may sound awkward, but there were some studies that recently came out with this result. They found that those who ejaculated a lot more frequently in their 20′s, had less likely occurence of prostate cancer. The prostate gland is known to hold a much higher concentration of the bodies’ toxins. The researchers believed that ejaculation may lead to “cleansing” the prostate from carcinogens (cancer causing toxins).
2) Genetics & Heredity – Prostate cancer also seems to run at a higher rate in families with a pre-disposition to it. There is currently research looking at various enzymes and prostate genes, that may be involved in developing the cancer. African americans also have a higher incidence of prostate cancer.

3) Diet/Environment – Diets high in animal fat increase incidence of prostate cancer. Men who moved from Japan where prostate cancer incidence is lower, had increased risk in their sons and grandsons when living in the U.S. Therefore, diet and other environmental factors seem to increase risk of prostate cancer.

Summary
Prostate cancer is caused by a variety of risk factors. Experts seem to continue to try and make this link between high testosterone levels (or other steroids) and prostate cancer, yet there is no real solid research proof that testosterone levels is the direct cause. There is a growing body of research showing there is no link and that it may be caused by other factors. If Testosterone and steroids caused prostate cancer, a lot of men at a young age would probably be getting prostate cancer.

Mesomorph Body Type

noreply@blogger.com (paulspower) — Tue, 17 May 2011 17:38:06 PDT

There are a great variety of reasons that a person would want to know his or her body type. If you are beginning a diet and fitness regimen, for example, this is going to be very important for your progress and to know what you should and shouldn't be doing. In fact, beginning a diet and fitness regimen is likely the most common reason that a person would have for wanting to identify and to learn more about their own body type. Identifying your body type is also going to get you off to the best start, as you will learn what the best regimen for you will be for the greatest effect.

There are three basic body types and I will describe briefly the two that are not the mesomorph type, in order that you can better understand the differences between the three. The other two are the ectomorph and the endomorph. In brief, the ectomorph body type is lean and lightly muscled, typically with a very linear structured body. They will find it very difficult to gain muscle mass. The endomorph is generally rounder and softer, more prone to that mid-body fat gathering than the other body types. They tend to be high-waisted and the limbs are generally short, but tapered.

The mesomorph body type we will go into in greater detail and you should be able to tell if this is your body type. These people will have more athletic and well-muscled bodies, tending to gain muscle easier than the other body types will. However, they will also gain fat easier in many cases, so diet and cardiovascular exercise will be equally important to them as weight bearing workouts will be. The majority of bodybuilding competition champions, where the focus is on muscle mass, are this body type. Not only are the large muscle groups well-developed, but the hands and fingers of the mesomorph are even muscled!

The mesomorph female will be that hourglass figure and the male will lean towards a triangular body shape. The face of the mesomorph is generally square, especially along the jawline, rather than angular. Even the skin of the mesomorph is thicker than that of the other body types, and the hair tends to be very textured and probably thick, as well.

As you can see, the three body types are quite distinguishable, one from another. Some people may fit a bit into more than one category, but will usually have one that is definitely primary over the other. If you are a mesomorph, you will gain muscle easy, but remember that diet and fat-burning exercises are equally important. Otherwise, that muscle may become covered by a layer of fat that will hide your progress.

Steriods vs Prohormones

noreply@blogger.com (paulspower) — Wed, 04 May 2011 14:06:57 PDT

In the light of debate amongst the two I will add my knowledge that these can impact your health. As known steroids are illegal in the USA since 2004 when President Bush signed the bill into law. Prohormones are a precursor to steroids and can still be purchased in the USA on the internet. In the past I have tried numerous prohormones. All with the same ingredients or small differences in mixture. ( 4-chloro-17a-methyl andro-, 4-ene-3, 17b-diol 25mg,2a, 17a-dimethyl-5a-androstane-, 17b-ol-3-one 10mg,13-ethyl-3-methox-gona-2, 5(10)-, diene-17-one 10mg,.) The manufactures can call these supplements because of the "other ingrediants" (Other Ingredients: Magnesium Stearate, Rice Flour) Also the prohormones lack a link in the chain of chemical to complete it as an active steroid. When taken orally the andrones activate using your bodies natural testosterone and the missing link to the prohormone is complete. It is however and unfortunately a low grade of steroid when taken orally and for the recommended 4 week cycle my results were fair and being a naturally strong person I found all the different prohormones I took only increased my weight by 5-6 pounds. When I came off my cycle I lost that in short time with no break in lifting weights. My opinion is that it was water weight retention. I have quit taking these to lift naturally and finding not much difference in growing strength over time as well as saving money due to their high cost. Also some make you edgy and your testosterone is changed meaning the prohormones take over shutting down your natural testosterone and cloning itself as supplemental testosterone above what you normally produce. Steroids are active when entering the bloodstream whether injected or taken orally. The potency is far above prohormones especially when "stacked" with other steroids
Long term health issues prevail over time more so with steroids than the prohormones. The FDA (food and drug administration) are cracking down on these supplements and have since raided some supplement stores. However these supplement names change constantly keeping ahead of the FDA's pursuit.. Be careful in the choices you make in the muscle building world.

So you have a torn pectoral muscle

noreply@blogger.com (paulspower) — Tue, 03 May 2011 15:39:37 PDT

I tore my left pectoral muscle on March 10, 2011. As an avid weight lifter, this was very depressing since I was progressing well in pounds of pressing. This injury happens in various age groups and can range in different severity. Pec tears most commonly happen with bench pressing, dumbells, and deadlifts. Mine is from heavy dumbells. I was drop- setting (meaning going from heavy to lighter weights) from the start. I did proper warming up and had a spotter helping start the first repetition and for safety. It was my third set and everything was going well until halfway up it felt like i was hit in the shoulder by a large electrical shock, I didn't hear any tearing but it felt like my shoulder dislocated. I dropped the weights but unfortunately my spotter had his hand under one of the dumbells and it caught enough to tear his bicep tendon. He has since had surgery. One huge lesson learned and take my advice DO NOT WORK WITH homade dumbells unless they are secure. The dumbells I was working with you could add plates to them and they had plastic shims to hold them tight. I did not have a proper shim to hold the amount I was using which caused the plates to be loose and shift. I was having no problem negotiating this but it turned out that they shifted to an outside of my range of motion helping to cause this injury.
I went to the emergency room and was in moderate pain. My pec was enlarged and bruised severely. The doc took x-rays and determined it a strain. He said to take it easy and it will heal in 3 months.

Here is my advice if you experience this injury. Do not go to your family physician, Do spend the extra co-pay or what to see a sports medicine doctor they are specialist in this. He or she will most likely send you for an MRI. http://mskcases.com/index.php?module=article&view=93Until MRI's it was hard to diagnose how severe the injury was. After your MRI you will revisit your doc to determine what is necessary for treatment. Only one tear is reparable and is the complete rupture of the tendon from the shoulder/humerus. This can be surgically reattached to the bone with stable results and recovery. Expect 6 to 8 weeks immobilized and off work depending on what you do. A muscle belly tear which is what I have is un-surgical due to not successfully suturing muscle together. It was tested using Kessler sutures and combination sutures. However the combination sutures prevailed. Surgeons do not or will not sew muscle together because it has a high risk if not expected to re tear. My injury is almost 3 months out and I am able to do limited dumbells up to 80 lbs now and flys. I am able to do my normal weight deadlifts, curls, squats, pull downs, shoulder presses. In reality my doc told me it would take a year to heal. I have some deformation but not much noticeable only if I flex my chest. Even though you my be limited with pressing moves (you have to be careful with dips, pullups, and flys) it is not the end of the world of lifting for you. Focus and be determined to make your comeback. Take it easy know your limits and get strong again.

noreply@blogger.com (paulspower) — Mon, 02 May 2011 22:44:01 PDT

Supplement-wise

Supplements for endurance and growth could do you well but not necessarily for others. So if you recommend something that has been helping your lifts. It could just wind up on someone else wasting their money. Believe it supplements are costly and I have tried many. My advise is to stick with creatine for one. An Ethyl-ester or buffered type do not get the monohydrate it will not do well with your digestive track. Whey protein and maybe a testosterone boost if your getting up in age. As for DHEA wait and try that if your still lifting in your 60's. If you do take DHEA and lots of it you could find hair loss an issue. NOT GOOD!!!. And to much testosterone could lower your LDL "good cholesterol" levels below the safe side. So try supplements wisely and always ask your DOC about what you are taking.

Vegan diet for weight lifters

noreply@blogger.com (paulspower) — Mon, 02 May 2011 22:45:50 PDT

It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein 1. Athletes do not need much more protein than the general public 2. Protein supplements are expensive, unnecessary, and even harmful for some people.

How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) 1. This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that we weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a 79 kg vegan male aged 25 to 50 years could have an estimated calorie requirement of 2900 calories per day. His protein needs might be as high as 79 kg x 1 gram/kg = 79 grams of protein. 79 grams of protein x 4 calories/gram of protein = 316 calories from protein per day. 316 calories from protein divided by 2900 calories = 10.1% of calories from protein.] If we look at what vegans are eating, we find that between 10-12% of calories come from protein 3. This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.

So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis 4 and kidney disease 5.

Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs

Protein (grams)

Breakfast: 1 cup Oatmeal 6
1 cup Soymilk 7
1 Bagel 9

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Lunch: 2 slices Whole Wheat Bread 5
1 cup Vegetarian Baked Beans 12

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Dinner: 5 oz firm Tofu 11
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4

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Snack: 2 Tbsp Peanut Butter 8
6 Crackers 2
TOTAL 73 grams
Protein Recommendation for Male Vegan [based on 0.8-1 gram of protein per kilogram body weight for 70 kilogram (154 pound) male] 56-70 grams

Breakfast: 2 slices Whole Wheat Toast 5
2 Tbsp Peanut Butter 8

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Lunch: 6 oz. Soy Yogurt 6
2 Tbsp Almonds 4
1 Baked Potato 4

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Dinner: 1 cup cooked Lentils 18
1 cup cooked Bulgur 6

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Snack: 1 cup Soymilk 7
TOTAL 58 grams
Protein Recommendation for Female Vegan [based on 0.8-1 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female] 46-58 grams
Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.

Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Table 2: Protein Content of Selected Vegan Foods

FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh 1 cup 41 9.3
Seitan 3 ounces 31 22.1
Soybeans, cooked 1 cup 29 9.6
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 13 6.4
Veggie burger 1 patty 13 13.0
Chickpeas, cooked 1 cup 12 4.2
Veggie baked beans 1 cup 12 5.0
Pinto beans, cooked 1 cup 12 5.7
Black-eyed peas, cooked 1 cup 11 6.2
Tofu, firm 4 ounces 11 11.7
Lima beans, cooked 1 cup 10 5.7
Quinoa, cooked 1 cup 9 3.5
Tofu, regular 4 ounces 9 10.6
Bagel 1 med.
(3 oz) 9 3.9
Peas, cooked 1 cup 9 6.4
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp 8 4.3
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Soy yogurt, plain 6 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.8
Potato 1 med.
(6 oz) 4 2.7
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and manufacturers' information.

The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day (see text).

It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. [See the sections on Pregnancy, Lactation, and Infants and Children (pages 176-197 in Simply Vegan, 4th edition) for details about protein needs during these special times.]

What about combining or complementing protein? Doesn't that make the protein issue much more complex? Let's look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein.

Some people say that eggs, cow's milk, meat, and fish are high quality protein. This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein.

Frances Moore Lappe, in her book Diet for a Small Planet 6 advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. This got to be a very complicated process, with each meal having specific amounts of certain foods in order to be certain of getting a favorable amino acid mix. Many people got discouraged with the complexity of this approach. Actually, Lappe was being overly conservative to avoid criticism from the "Nutrition Establishment." She has since repudiated strict protein combining, saying, "In combating the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually it is much easier than I thought" 7.

Table 3: Amounts of Foods Providing Recommended
Amounts of Essential Amino Acids

12-1/3 cups of cooked corn OR 6-1/2 large potatoes OR 2-1/2 cups of tofu OR 15-1/2 cups of cooked brown rice

Any one of the above foods, eaten in the amount specified, would provide the recommended ammounts of all essential amino acids for an adult male. Women would need about 20% less of each food due to lower recommendations. This concept is illustrated below:

Food Try Thr Iso Leu Lys Met+Cys Phe+Tyr Val
Adult RDA,154 lb male 1 350 1400 1330 2940 2660 1330 2310 1680
12-1/3 cups corn 443 2521 2521 6777 2660 1820 5326 3616
6-1/2 large potatoes 760 1768 1963 2940 2951 1365 3946 2743
2-1/2 cups tofu 780 2045 2480 3808 3298 1333 4112 2530
15-1/2 cups cooked rice 899 2573 2960 5766 2666 2418 6231 4108
Source: USDA Nutrient Database for Standard Reference, Release 18, 2005.

Notes: Amounts of amino acids are in milligrams.
Try=tryptophan,
Thr=threonine,
Iso=isoleucine,
Leu=leucine,
Lys=lysine,
Met+Cys=methionine+cysteine,
Phe+Tyr=phenylalanine+tyrosine,
Val=valine

We recommend eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit 8,9.

Even if you ate only one food and not the variety of foods typical of a vegan diet, you would probably get enough protein and essential amino acids. Remember, almost all protein sources of non-animal origin contain all of the essential amino acids. You would have to eat a lot of the protein source (if there was only one source of protein in your diet) to meet essential amino acid needs. Table 3 shows the amounts of various foods an adult male would have to eat if he relied on a single food source for his protein needs. Females would need about 20% less of each food due to the lower protein recommendation for women.