APRIL 2017
TRAINING  
BUILD A BACK

I am sure that most people who are reading this or subscribe to our newsletter will never compete on a “bodybuilding” stage and the thought of a huge back is not something desired. Having said that, back training is key to a functional and balanced physique. The back is a large group of muscles that need to be all stimulated through a variety of movements. 

WORKOUT ONE:

Pull-Ups 4 x 10(4 sets of 10 reps)

Seated Cable Rows 4 x 8

Close Grip Pulldowns 4 x 12

Wide Grip Lat Pulldowns 4 x 15


WORKOUT TWO:

Deadlifts 15, 12, 10, 8, 6

Barbell Rows 4 x 8

One Arm Dumbbell Rows 4 x 12

Machine Pullovers 4 x 15


CSL TIP: Use slow controlled movements and squeeze at the “bottom” of each rep. The key is the contraction.
NUTRITION
POST WORKOUT ANABOLIC WINDOW

We all do it, immediately after a workout we rush to our shaker and gobble down a protein drink. But do you know why you are drinking that shake and the benefits of consuming protein post-workout?

The idea of drinking a shake post-workout is to keep your body from becoming catabolic, using muscle for energy. Recent studies by NCBI, National Centre for Biochemistry Information show that there is little support for this popular practice. HOWEVER there is one caveat. When you train in a fasted state meaning you have not consumed food for 4 - 6 hours, a collateral increase in muscle protein breakdown causes a negative amino acid balance to persist in the post exercise period so it makes complete sense to feed your body immediately after your workout. Ideally your protein drink should come from a blend of both fast and slow proteins and should contain carbs.

In simple words, consuming a post workout shake if you train in the morning on an empty stomach or where you have not eaten for a few hours will promote muscle protein synthesis and reduce proteolysis. Rather than looking only at your post workout protein, it is better to look at total daily macro-nutrient consumption including protein.  

LIFESTYLE
OBSERVATIONS FROM THE HEALTH & FITNESS WORLD

TUESDAYThe most popular day of the week to workout.

COFFEE – A meta-analysis of published studies concluded that coffee drinkers showed substantially fewer blood markers of inflammation and liver cell injury and a reduced risk of fatty liver disease than non-drinkers. (Gastroenterology and Hepatology, 29: e8-e12, 2017)

HYDRATION – Staying hydrated is a key to performance for athletes and humans in general. Here are 7 foods that will help you stay in a positive water balance: cucumbers, radishes, tomatoes, bell peppers, cauliflower, watermelon and spinach.

PROTEIN PB BALLS – Protein Peanut Butter Balls are becoming one of the more popular snacks in the fitness world second only to protein bars. Here is our version of PPBB’s that is easy to make and very delicious: http://clinicalsportslabs.com/protein-peanut-butter-balls/

REST MORE, MORE GAINS– Research published in Experimental Physiology found that five minutes of rest between leg press and leg extension sets boosted muscle protein synthesis by 152%, compared to 76% for one minute rest.

3.5oz – The amount of fresh fruit a person should consume daily to reduce the risk of dying from heart disease according to a recent University of Oxford study.

Clinical Sports Labs | michael@clinicalsportslabs.com | www.clinicalsportslabs.com