Adventures In Powerlifting

Tribute Interview With Powerlifter Mike Witmer

noreply@blogger.com (Randall Christian) — Sat, 31 Jul 2010 23:42:00 +0000

On Saturday July 18th, 2009 Mike Witmer was taken into the hands of the Lord. He was a great friend, hero and mentor to me and many others. He had a seizure and collapsed during the Third Annual Southwest Florida Strongest Man Contest where he was volunteering. After being taken by ambulance to Lee Memorial Hospital, he had two more seizures. A cat-scan revealed a plum size tumor in his brain. He passed away on Monday July 20th. In power lifting, Mike Witmer squatted 800lbs in a single ply z-lock suit. He had benched 600lbs (back when 600 was a lot in competition), benched 700lbs in training (when 800lbs was the world record) and dead lifted 770lbs in a singlet. All of these lifts were done with the use of jack racks, no monolifts and using those old cotton knee wraps. Mike competed in strongman competitions, putting 300lbs logs over his head for reps and he flipped 1000lbs tires. He was an excellent football coach and teacher. He was married to Christi Witmer and had a four year old son, Ryan. In honor of this dear friend and dedicated power lifter, the following interview was put together from conversations that I had with Mike through the eleven years that I knew him. Critical Bench: Mike, you have some of the most hardcore power lifting stories of any man who I have ever known. Tell us an extreme power lifting story of your own. Mike Witmer: This is an extreme and funny story. I trained at Suncoast gym in Tampa, which was like the west-side of the 80s. I trained with Tony Conyers, Joe Ladneir and Bob Chrosniak. Our squat sessions were like contests. One day a bad thunder storm hit, the power went off and we had to open the door by the squat platform to keep from suffocating. It was hot with no air! The storm had shifted and I had 750lbs on my back. The rain came wiping in the door, soaking me, and the thunder was really loud. I was scheduled for a triple. The guys got behind me, and got fired up, due to the conditions and started screaming and yelling, "F the weather hit it!" I did hit my triple. To this day whenever I see those guys they always bring that up! "As you can see, Mike Witmer was a very intense man. Even through a thunder storm, no power and rain, he was doing full range squats with 750lbs."

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Interview With Washington Redskins DE Phillip Daniels

noreply@blogger.com (Randall Christian) — Sat, 31 Jul 2010 17:42:00 +0000

CB: Hey everybody, this is Mike from CriticalBench.com, I'm really excited today. Some of you guys might not know, I grew up in Northern Virginia as a huge Redskins fan. I live in the Tampa Bay area now so I've had a chance to go to some of the Skins, Bucs games that turned into a big rivalry over the last couple of years. So I'm pretty psyched... We've got a defensive end from the Washington Redskins, Phillip Daniels, on the line right now. A lot of you guys know - that follow powerlifting, Philip is also an off-season power-lifter. He's here today to talk to us about a hardcore gym that he just opened up. It's called Monster Garage Gym located in Illinois, and he opened it with 2 times WPC Powerlifting champion Eric Maroscher, and this is going to be a great interview, because some of the commercial gyms and corporate fitness centers, they can make you sick with all their rules and it's hard to get a hardcore workout accomplished. What's up Big Phil? Thanks for being here today man. PD: Thanks for having me! CB: You missed last year with a knee injury, right? How's that going? Have you gotten back into any heavy lifting yet? PD: My knee is great. You know... I did rehab... real hard up until I hurt it. Probably early March I started getting into the heavy lifting. I think I was squatting about 500 in early March. So, actually, I'm exactly where I was last year, squatting wise and strength wise. So my knee is doing great, it's doing real good!

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Quickness Training Drills

noreply@blogger.com (Randall Christian) — Sat, 31 Jul 2010 11:42:00 +0000

A question I often get from athletes and coaches is "How often can I train for speed and agility using ?"Now, if only the answer as straightforward as the question! Here we go

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Foot Speed Training

noreply@blogger.com (Randall Christian) — Sat, 31 Jul 2010 05:42:00 +0000

I was 14 years old, a freshman in high school and just beginning to start formulating my CRAZY dreams of one day dominating the high school basketball scene, and maybe

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Quickness Workouts

noreply@blogger.com (Randall Christian) — Fri, 30 Jul 2010 23:42:00 +0000

I was pretty sure I had discovered the solution.Through years and years of trial and error, along with lots and lots of boring research, I finally came to a conclusion regarding how to get the most out of .It all started when a colleague of mine told me about a recent study he had found where sport scientists had found a strong correlation between training that reached into the glyolytic zone and muscular/tendon stiffness (in this article, the glycolytic zone is just a set of an exercise that lasts around 10-60 seconds). If you've watched The Truth About Quickness Insider's DVD, then you're already well aware of how important muscular and tendon stiffness is to becoming super, super quick. Like I just cannot state that enough, stiffness is huge.So when my friend told me about this study, I came up with the idea of dedicating certain training days to working on certain qualities of quickness. At first, the combinations I was using DID NOT work out so well. Results were decent, but I knew something was missing. I knew that our results could be OUTSTANDING.

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Interview with Powerlifter David Delisle

noreply@blogger.com (Randall Christian) — Fri, 30 Jul 2010 17:42:00 +0000

Critical Bench: David, tell Critical Bench readers about yourself: My name is David Delisle. I grew up in Tewksbury Massachusetts; I am a proud father of my 8yr old son Johnathan, and 4 month old daughter Adrianna. I love lifting and spending time with my family. Critical Bench: How did you get interested in power lifting? I got interested into power lifting mainly by starting to lift weight at the age of 12 and watching older guys lift heavy weights. Critical Bench: I heard you just hit a world record in the bench press, benching 505lbs raw at 220lbs. What was that like? It was a great feeling and I am looking forward to breaking a lot more records! To my family and friends, thank you very much for all your support. Critical Bench: Was setting a world record in the bench press what you imagined it to be? Honestly guys it was a lot better than I ever imagined. People looked at me like I was famous and they asked me all these questions and the younger crowd looked up to me. It was a great feeling! Critical Bench: How did you celebrate after setting a world record? I celebrated by coming home with my family. I went out to dinner with my kids and future wife!

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Interview With Powerlifter Tony Bolognone

noreply@blogger.com (Randall Christian) — Fri, 30 Jul 2010 11:42:00 +0000

Critical Bench: Hey, thanks for doing this interview, please introduce yourself.My name is Anthony (Tony) BolognoneCritical Bench: What are your best personal record's (PR's) right now? 1125, 900, 765 Meet 1125, 860, 765Critical Bench: How long have you been into power lifting?Approximately sine 2004Critical Bench: Tell us about your childhood and how you got into power lifting?Normal kid, hated school, was not into sports. Ran around with the a crowd. I started power lifting when my cousin Chuck Vogelpohl asked me to start benching with him on Saturday mornings at Westside Barbell. Then over time I was asked to come in for the second bench day, then to start squatting, then to go to the morning crew.Critical Bench: Who did you look up to when you were coming into power lifting? I never intended to be a power lifter, when I started at Westside I had no intentions on doing a meet. So I really did not know any power lifters other than the guys from Westside Barbell.Critical Bench: What is the craziest thing you have ever seen at a power lifting meet?The worse thing I ever saw was Chicken Hawk breaking his arm. I have been at meets when I was warming up when people were taken away for cardiac arrest. I was at the Vegas meet when a guys finger was cut off spotting a squat. The craziest to me would be watching guys who are starting to squat and can barely get the bar out of the mono lift and getting a good squat.

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Interview With Powerlifter Rob Luyando

noreply@blogger.com (Randall Christian) — Fri, 30 Jul 2010 05:42:00 +0000

275 ! Let's meet the man who has dominated three different weight divisions in modern day bench pressing, Rob Luyando! Critical Bench: Rob, welcome to Powerlifting USA. Tell us about yourself. I'm 38 yrs old, married with 3 children and I reside in Illinois. I have been playing with weights ever since high school.Critical Bench: Rob, what is your height and weight? What is the most you have bench pressed in different weight classes? What feds do you compete in? I am 5'8-5''9 on a good day. My weight currently is 270ish but I fluctuate depending on what my goals are. My best bench at 220 is 832, 242 is 905, 275 is 947, and 308 is 914. I have competed in several federations over the years. I will go where the competition and money can be found-mostly UPA & APF. I usually pick my meets based on who the meet director is not the federation.Critical Bench: You are dominant in every weight division you compete in. Give us your training routine! Monday I do legs. Tuesday I do lockout & speed bench & tricep assistance work. Wednesday I do deadlift & back assistance work. Thursdays its shoulders & traps. On Fridays I do biceps, forearms and wrist work. On Saturday it's heavy benching & chest assistance work. Sunday is strictly relaxing with family. I also try to throw in cardio at least 30 minutes 3 times a week.Critical Bench: What do you think are the 10 most important things when it comes to building a bigger bench? 10 most important things: Mental Toughness;
Training environment;
Loyal training partners;
Dedication;
Living in a shirt;
Heavy raw lockout work;
Speed work;
Proper nutrition and sleep;
Coaching;
Finding the best equipment that will suit your style.Critical Bench: Everyone write these tips down, apply them, and you will be on the path for a super bench press! Rob, do you do overhead presses when you're trying to build a bigger bench? I throw in overhead barbell presses for 5 sets of 5 when my front delts need extra work. I use dumbbells when I feel the need to strengthen my stabilizers.Critical Bench: Do you train heavy on your assistance work? I pretty much train as heavy as I can with all of my assistance work.Critical Bench: What are your favorite bench press assistance exercises? I love doing lockouts with 4 &5 boards with either straight weight or heavy band tension for reps of three. I also love doing lockouts with 4 &5 boards with either straight weight or heavy band tension for reps of three.

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Interview with UFC Fighter Phil Baroni

noreply@blogger.com (Randall Christian) — Thu, 29 Jul 2010 23:42:00 +0000

Phil Baroni was a legend in the Toughman competitions and then made his way fighting in the Ultimate Fighting Championships. Ben Tatar from Critical Bench talked to Phil about life as a UFC fighter. Critical Bench: Phil how did you get involved in fighting? I always wanted to be a fighter growing up. It has always been my passion.Critical Bench: Did you get into a lot of fights as a kid? Yes, I did. I got into a lot of fights especially with older kids.Critical Bench: You were dominating in Toughman competitions, what was that like? It was fun, I loved it.Critical Bench: What are your thoughts on not winning the championship? Many people thought you were robbed. Not winning the championship sucked. You can definitely say I was robbed. Critical Bench: Well, it worked out in some way as you moved on to bigger and better things, like the UFC (Ultimate Fighting Championship.) Is fighting in the UFC everything you expected it to be? Yes it is everything I expected. I love it. I love the whole thing and everything about being a UFC fighter.

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Interview With Powerlifter Mike Strom

noreply@blogger.com (Randall Christian) — Thu, 29 Jul 2010 17:42:00 +0000

CRITICAL BENCH: Mike, tell us about yourself! I'm 29 years old, and started competing in bench only competitions when I was 18. I've been married for just over 5 years to my wife Alicia, and we live in Kenosha, WI which we love at least from March through September each year when snow isn't an issue. I work as a carpenter building custom homes which I enjoy, but can also interfere with training at times because of the physical demands of the job. CRITICAL BENCH: What is your biggest bench today? My best competition bench is 606

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Interview With Powerlifter Jamie "Big Evil" Harris

noreply@blogger.com (Randall Christian) — Thu, 29 Jul 2010 11:42:00 +0000

"Jamie Harris was able to combine a hardcore image with a charismatic personality. He added entertainment value to the sport, and he was on top throughout the whole 90s era. Not only did Jamie make bench pressing fun to watch, but he dominated and had longevity throughout one of the best eras in bench press history. When you saw Jamie your blood would either burn because he was such a powerful person, or you felt like you were seeing a great friend. There will never be another Jamie Harris again." Kara Bohigian Smith "Jamie Harris was a great guy and he brought some much needed color to the game of powerlifting. I remember him saying, "Anthony do you hear me? Anthony do you hear me? And playfully taunting him, Jamie even had Priscilla believing that the king had returned."Rob Carbo Where has Jamie Harris been lately? What does Jamie Harris think about power lifting as he looks back? Who was Jamie Harris outside of being the World Record Holder who we all loved or loved to hate? Powerlifting USA brings you an in-depth look at one of the most colorful and one of the greatest benchers in bench press history. CriticalBench: Jamie, welcome back to the powerlifting world. As any powerlifting fanatic knows you were on top of the powerlifting world not for a week, month or a year but for over a decade. Looking back at your powerlifting journey what was your favorite part? Looking back, the best part of the sport was the camaraderie between friends, who are forever, your training and the fun after. Being friends with people in powerlifting is amazing because it is almost like being in war together. I have known lots of close people that have helped me. You need a support system to set world records. It's not like bodybuilding where you train by yourself all the time; it's a team. You also have the parties after the meets and all you can eat meals. CriticalBench: When you got better in the sport of powerlifting what was it like? Did you experience more negativity as you improved? It seems like when you're first starting out, everyone wants to help you, and then, when I benched a world record, people would ask if my shirt was magical or was blown up.

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Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, St Paul Minnesota

noreply@blogger.com (Randall Christian) — Thu, 29 Jul 2010 05:42:00 +0000

July 13th, 2010· by Mike T Nelson · Filed Under: Kettlebells Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, Part 1?

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Video: How To Do a Kettlebell Snatch and a Kettlebell Swing

noreply@blogger.com (Randall Christian) — Wed, 28 Jul 2010 23:42:00 +0000

Adam T Glass doing a kettlebell snatch at the XHP Center

Adam T Glass is back at the Extreme Human Performance Center the other day here in White Bear Lake MN to work on some kettlebell snatch techniques.

Why the Kettlebell Snatch?1) Great Conditioning (”Cardio”)

Since you are doing a ton of work in a short period of time (just like in the Kettlebell Clean and Jerk) it really gets you breathing hard fast. Great way to improve CRF (cardiorespiratory fitness)

2) Efficient

If you have ever done a kettlebell snatch you know that you can’t do them for a very long period of time. Even at the Elite level, the max competition time is 5 to 10 minutes.

Get the Flash Player to see this player. Click here to view this video on your iPhone or to download to your computer.

What if I Can’t Do a Kettlebell Snatch?

You want to learn how to do a kettlebell swing first, so check out the progress in the video below.

Get the Flash Player to see this player. Click here to view this video on your iPhone or to download to your computer.

Note, the cues and coaching tips use here are specific to the athlete(s) Adam was coaching. This is a great place to start if you are having similar issues, but may or may not work for YOUR body. You will have to try it and test it yourself.

Summary

Some great tips for you to get better condititioning and add some muscle too!

Comments

Let me have them! What do you think?

Rock on

Mike T Nelson

PSGrip and Rip Bonus items are almost live! The past 2 days gives you an idea of Adam’s teaching and he did a great job on teaching on the Grip n Rip DVDs too!The special, limited time bonuses go up this Thurs July 15 at high noon right here at this site! Come back then and you will NOT be disappointed.I will even have a FREE bonus that will not even require a purchase from you just for reading the site!

–>

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Grip and Rip DVD Special Limited Time Offer: Live Now!

noreply@blogger.com (Randall Christian) — Wed, 28 Jul 2010 17:42:00 +0000

July 15th, 2010· by Mike T Nelson · Filed Under: Gym Movements Biofeedback Grip n Rip DVD Special Limited Time Offer: Only 15 Copies Available

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New Exercises For Better Performance and Less Pain for Office Workers

noreply@blogger.com (Randall Christian) — Wed, 28 Jul 2010 11:42:00 +0000

July 16th, 2010· by Mike T Nelson · Filed Under: Grip · pain Get the Flash Player to see this player. Click here to view this video on your iPhone or to download to your computer.

Time to find out what your best exercises are for all the crazy office workers.

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Motivational Monday: Discipline, Determination and Olympic Lifting

noreply@blogger.com (Randall Christian) — Wed, 28 Jul 2010 05:42:00 +0000

July 19th, 2010· by Mike T Nelson · Filed Under: motivation Motivational Monday: Discipline, Determination and Olympic Lifting

Excellent inspirational video to start off your week.
Training takes discipline, just like all things in life.
When you are successful in the gym, be sure to laterally transfer these principles to other areas in your life.
The skills learned in the gym over the iron can be applied to many areas of your life.

Dedication
Discipline
Determination
Action

I’ve know a few very very successful lifters. Watching them perform on the platform in competition was amazing. Later I found out the rest of their life was a wreck.
They never learned the concept of “lateral transfer” Date Tate talks about his in book “Under the Bar”

A huge shout out to my buddy Frankie for explaining the concept of lateral transfer.

Make sure to laterally transfer success to all aspects of your life

Rock on
Mike N

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Are Pain and Suffering Needed to Reach Your Fitness Goals?

noreply@blogger.com (Randall Christian) — Tue, 27 Jul 2010 23:42:00 +0000

The post yesterday got about half great reviews and about half horrible reviews. I got some really good hate mail for that one. Here is a tip, if you are not happy, please tell me how to fix it or atleast WHY. Telling me I am a jackass is not helpful. I want to know WHY I am a jackass!

Interestingly enough I got some similar not-so-happy emails about 4 weeks ago when I ran a post on a powerlifter lifting monster weights.

For some reason, a few people did not find the post motivational. I got notes saying that I was encouraging people to hurt themselves by showing that. Pleeeezzzee.

It should be noted that 99.9% of you that read this blog has been nothing but exceptional and I have learned a ton from all of your questions and interactions. Seriously, I really do appreciate it more than you will ever know.

The post yesterday had references to “pain and suffering” and implied that it was needed to reach you goals.

Is it?

This got me thinking.

For those who have read this blog, you know that I am not a fan of creating pain in the gym. I am not a fan of hopping on the spiky foam roller or trying to hump a baseball on the floor for “deep tissue work” before a lifting session.

If you want to create some pain before lifting, call me up and I will kick you in the nuts really hard. At least that is fun for ME! Hahaa.

This never gets old to watch “The Nutty Buddy”

The Science Behind The Nutty Buddy

Now I am not exempt from this type of behaviour in the past and I have paid large sums of money to trainers, guurs, coaches and massage therapists to create pain FOR me. I don’t fault them at all, I did if of my own free will with my own hard earned money.

Do I recommend you do that? No. Save your money for my upcoming serminar on Metabolic Flexibility

instead (shameless I know, but hey, I pay the bills to keep the lights on around here).

This bring us ot the questions “Are their times in your life where pain and suffering are neeeded?”

I think of them as side effects to certain goals.

Drugs

Let’s look at drugs for a second.

No, not those kinds of drugs you hippie!

Drugs, like pharmaceuticals.

In pharmacology, the term used is “therapeutic window.”

While I did a minor in Chemistry and took some high level pharmacokinetics classes a few years ago again, I am not an expert; but here are the basics (trust me, this will be short, so no drueling on your keyboard).

From Webster’s it states (source therapeutic window)

1 : the range of dosage of a drug or of its concentration in a bodily system that provides safe effective therapy
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Nutrition Testing: Omega 3 Testing from Dr. Doug Bibus

noreply@blogger.com (Randall Christian) — Tue, 27 Jul 2010 17:42:00 +0000

July 22nd, 2010· by Mike T Nelson · Filed Under: nutrition

Get the Flash Player to see this player. Click here to view this video on your iPhone or to download to your computer.

This is a video I took from the ISSN conference in FL recently.

Many, many people are deficient in Omega 3s and probably don’t know it.

Increasing their omega 3s in their diet is a great thing for almost anything you can think of from hearing loss, head trauma, fat loss, decreased muscle atrophy (losing muscle), etc.

Up until recently you have no way of knowing what your Omega 3 status was. Are you taking enough? Are you sure?

Review

Omega 3 are essential fatty acids. They are ESSENTIAL and MUST be provided by your diet. Your body can not make them, so they must be consumed. The highest source of Omega 3s is primarily flax seed oil.

Fish Oils

Fish oils (EPA and DHA) are made from Omega 3s. The rate of how fast and how much can be made is up for debate. To get around this, supplementing with the fish oils themselves directly works best.

Common Dose?

While common doses vary, look to get around 1-4 GRAMS of combined EPA and DHA per day. As always, check with your doc to make sure this is ok, especially if you are on blood thinners (although the risk is small).

How To Read the Label

Read the label and look for EPA and DHA, not just Omega 3s.

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Nutrition Testing Part 2: Vitamin D Testing for Optimal Health and Performance

noreply@blogger.com (Randall Christian) — Tue, 27 Jul 2010 11:42:00 +0000

July 23rd, 2010· by Mike T Nelson · Filed Under: athletic performance · nutrition Nutrition Testing Part 2: Vitamin D Testing for Optimal Health and Athletic Performance

Get the Flash Player to see this player. Click here to view this video on your iPhone or to download to your computer.

In the video above, you can watch me do my first Vitamin D test. Yes, I am a huge pussy and I HATE needles, even though the needles used (as I found out) are really really small. Stay tuned to this article, as I will reveal how you can get your levels tested for better than free–they may pay YOU to have it done. Read on….

Vitamin D and D is for Defficiency

I am sure you have heard of Vitamin D by now, and for good reason. Currently there is an epidemic of low Vitamin D level almost everywhere!

Just like Omega 3 status, it is critical to know your Vit D status, especially if you live in a more northern climate. Even if you are not, there is a good chance that you are low since many people in states like Arizona, Texas, etc do not go outside much during the day since it is so hot!

At the ISSN conference I went to a great presentation on the vitamin D and the presenter (Rikki Keen) has tested athletes from all over and has found that even track athletes in FL were low, since due to heat, most of their practices were later in the day when the rays from the sun were too low to allow sufficient vitamin D production.

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IPF World Powerlifting Championships 2009 Competition Report and Videos

noreply@blogger.com (Randall Christian) — Tue, 27 Jul 2010 05:42:00 +0000

By Marko on Nov 25, 2009 in Competition, Videos

This year IPF organized their videos much better and released them in High Definition format (HD). Therefore, thanks to powerliftingtv we can again watch World Powerlifting Championships. Powerlifting competition in 2009 brought a few World powerlifting records. Fedosienko Sergey from the Russian team took the gold medal by totaling 715kg in the 56kg men category. Amazing Olech Jaroslaw from Poland again set the standard by squatting 365kg and breaking his own World record from last year by 5kg. Owning the WR in the total as well (887,5kg) he established another level of lifting mantra in the years to come. Russian team took the win with 72 points, in front of Ukraine’s 57 and Poland’s 49 points.

In Women’s division, Potselueva Galina (67.5kg) from Russia took the gold and WR with her 164kg bench press. Karpova Galina did the same thing in the 90

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What Are Proteins and How Much Protein Per Day Do You Need?

noreply@blogger.com (Randall Christian) — Mon, 26 Jul 2010 23:42:00 +0000

By Marko on Jan 3, 2010 in For Beginners, Nutrition
Proteins are fundamental building units of the human body. They are made up from smaller building blocks called amino acids. Protein takes up about 16 percent of our total body weight as the second most plentiful substance after water. Almost 2/3 of all proteins are located in the skeletal muscles. The rest is distributed amongst internal organs, blood, skin, hair, nails, etc.
Amino Acids and Protein Synthesis
To synthesize (build) proteins in these structures, the body requires 20 amino acids. Only 12 of them are produced in the body: Alanine, Aspartate, Cysteine, Glutamate, Glutamine, Glycine, Proline, Serine, Asparagine, Arginine, Histidine, and Tyrosine. The remaining 8 can’t be manufactured by our own body so they must be a mandatory part of our diet (food and/or supplements). For that reason they are called essential amino acids: Valine, Leucine, Isoleucine, Lysine, Phenylalanine, Methionine, Threonine, and Tryptophan. We need both essential and non-essential to synthesize proteins, or in other words, to build muscle. To ensure intake of all necessary amino acids you need to know what foods are the best sources of protein. This is especially important if you are a vegetarian solely relying on vegetarian protein sources.
How Much Protein per Day? The RDA or Recommended Dietary Allowance (average daily dietary protein intake level that is sufficient to meet the nutrient requirement of an average adult person) for protein is 0.8 grams per kilogram of body weight or approximately 0.36 grams per pound of body weight.NSCA or National Strength and Conditioning Association advises 0.88 to 1.32 grams per kg (0.4 to 0.6 grams per lb) of bodyweight for physically active people and up to 1.76 grams per kg (0.8 grams per lb) of bodyweight for serious athletes.In professional bodybuilding recommended protein intake numbers go even higher, as much as up to 4 g/kg, depending on the specific training cycle.
So, as you can see, there are various schools of thought, respectable or not, and each of them has its own opinion on this matter. You are probably wondering which to believe. Unfortunately there is no straightforward answer because it all depends on your level of preparedness, intake of other nutrients, and training intensity and volume (endurance, speed, strength…). Essentially, the more and harder you exercise, the greater daily protein intake you will require. However, high protein diet (taking too much protein) will not help you build muscle additionally.
Conclusion and Recommendations
I have experimented with various protein intakes and my answer to the question of how much protein per day is needed is as follows.
0.8 – 1.5 g/kg (Inactive people are well settled with the RDA standard).1.8 – 2.2 g/kg (Active people engaged in either endurance or strength training, like powerlifting, to build and recuperate muscle, require around 2 g/kg of bodyweight per day. I want to stress this out one more time for those who don’t believe that such small protein intake can produce the best results. This amount is more than enough, although it needs to be accompanied by proper carbohydrate intake to prevent the protein being used for energy).2.2 – 2.5 g/kg (Active people who are looking to maintain or gain muscle while losing fat at the same time, may require up to 2.5 g/kg of bodyweight per day, but no more than that)!
Besides figuring out how much protein per day do you need, an important thing is to maximize the utilization of it by choosing proper foods and knowing when to take protein.
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The Best Sources of Complete Protein

noreply@blogger.com (Randall Christian) — Mon, 26 Jul 2010 17:42:00 +0000

Image credit: Betty Crocker Recipes
Before giving you a list of best sources of protein you need to understand that eating complete protein is far more important than eating incomplete protein. First of all, let me differentiate between the two. Previously, in how much protein per day article, I have explained what proteins are and how they are built from two types of amino acids: essential (can’t be produced by our own body and must be taken in through food and supplements) and non-essential (can be produced in the body). Complete proteins are built from both of those. Incomplete proteins on the other hand don’t have all the essential amino acids and are therefore considered to be of lower biological value which reflects poorly on muscle building.
Most of the foods that contain complete protein structures are derived from animal sources. Therefore if you were wondering how to build muscle, eating a lot of animal proteins is the way to go, which includes: meat (chicken, turkey, beef, pork, and lamb), fish, dairy products, eggs, etc. This can be a problem for vegetarians and vegans since they don’t eat animal foods. But there are vegetarian protein sources that can be used as an adequate substitute.
Best Sources of Protein Poultry (Chicken, turkey). Fish (Fresh tuna or canned in olive oil or water, salmon, mackerel). Meat (Beef, veal, pork, lamb). Dairy (Low fat milk, whey powder, cottage cheese, low fat yogurt). Eggs (Egg white boiled or powder, yolk 1/day at most).
It would be best to vary sources from which you are getting your proteins. Besides ensuring intake of all crucial amino acids this is also important for getting necessary range of vitamins and minerals, which are especially present in plant foods. While rich in protein you should also select foods that are low in fat.
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Vegetarian Protein Sources and Strength Training in Powerlifting

noreply@blogger.com (Randall Christian) — Mon, 26 Jul 2010 11:42:00 +0000

Noelley
To gain broader perspective and see whether vegetarian protein can substitute protein derived from animal sources with the same efficiency when it comes to strength training in powerlifting or any other sport that requires strenuous physical activity let’s first define vegetarianism and its forms.
Lacto-ovo vegetarians eat everything but animal flesh. Lacto vegetarians eat everything but animal flesh and eggs.Ovo vegetarians eat everything but animal flesh and dairy. Vegan vegetarians (vegans) eat everything but animal flesh, eggs and dairy. They also refrain from processed foods containing these or other animal-derived ingredients, for example, gelatin. Many vegans also do not eat honey. Important Protein Facts
Intake of complete protein foods should be an imperative to anyone trying to build muscle seriously. Since complete proteins are mainly found in foods derived from animal sources, this is a problem for vegans and vegetarians who only eat plant foods like vegetables, fruits, seeds, grains or nuts which are mainly built from incomplete proteins. Initially, it was suggested that vegetarians should eat both plant foods that contain incomplete and complete proteins so that the proteins inside them would combine to a complete form. The same person that suggested this theory, Frances Moore Lappé, changed her opinion in the 1981 edition of Diet for a Small Planet, by stating the following:
“In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein … was to create a protein as usable by the body as animal protein. 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.
“With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on

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Powerlifting Magazine Subscriptions

noreply@blogger.com (Randall Christian) — Mon, 26 Jul 2010 05:42:00 +0000

By Marko on Jan 11, 2010 in Literature

Here you can find various powerlifting magazines to subscribe to. Subscription to these world popular magazines will get you the latest info on competitions, training, nutrition, powerlifters, gear and everything else related to powerlifting right to your doorstep. Besides subscribing to a certain powerlifting magazine you can subscribe to a number of other closely related magazines which cover strength sports like bodybuilding, strongman, Olympic weightlifting, fitness, nutrition, health and exercise in general.

Bodybuilding MagazinesPowerlifting USA

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PowerliftingReport.com News Portal

noreply@blogger.com (Randall Christian) — Sun, 25 Jul 2010 23:42:00 +0000

By Marko on Jan 17, 2010 in Latest Buzz, Resources
As sad as it may sound I think we can all agree that powerlifting is not as popular sport as strongman or weightlifting, not to talk about high profile sports like football or basketball. So, a few of us that are drawn to it must do everything we can to engage in its preservation and promotion. Not all have the money to open gyms, start sports centers or host meets, but we can at least talk about powerlifting and inform people about it, both in person and on public Internet forums and sites.
Speaking of promotion, I have something new for you. A week ago I was contacted by Mark, a fellow that started a brand new site on powerlifting called powerlifting report.

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