Q&A with Michael Furci
04/19/2004
Furci Home / Fitness Channel / Bullz-Eye Home
...athletes that need to make a weight
class for competition should be concerned if taking creatine? A study
of the effects of creatine supplementation on muscle, plasma and urine
concentration revealed the muscle phosphocreatine levels remained elevated
even after a 30-day washout (not taking creatine for 30 days). The problem
for wrestlers, weight lifters and others who need to make a weight class
is the muscle phosphocreatine levels correspond with a 2kg increase in
body mass. (J. Strength Cond. Res18(1): 162-167. 2004)
…unilateral training could be what you need to shock your muscles into
growth? This type of training is very effective and is backed by several studies.
Working each limb independently allows the nervous system to work more efficiently
and allows you to isolate the muscle being worked more so than bilateral training.
The total weight lifted by each limb independently is greater than the weight
lifted bilaterally. Because you are able to isolate the muscles more effectively,
unilateral training is the best way to build up lagging body parts.
The following are some examples of exercises that can be done unilaterally:
Lower body | Upper body |
Dumbbell
squats Knee extensions Step-ups Standing calf raise Seated calf raise Lying or standing leg curls Romanian dead lifts Leg press |
Dumbbell
or machine curls Triceps pushdowns Dumbbell or cable triceps extensions Dumbbell lateral raises (shoulders) Pull-downs (cable or machine) Dumbbell or cable rows |
…super slow negatives are not the way to go if building
muscle is your goal? A study done at the University of
California found that rapid eccentric (lengthening) contractions
(two seconds to lockout) activated more muscle fibers than
slow eccentric contractions (10 seconds to lockout) in
the upper arm. The study was done using MRI, or magnetic
resonance imaging, to view the muscle while performing
the exercise. (Med. Sci. Sports, 33: 196-200, 2001)
…that the saying “squats are the king of all leg
exercises” may be true? A study done at Duke University
looked at the effects of various foot positions while performing
the squat and leg press. They found the squat produced
more muscle activity than the leg press. They also found
that foot position did not have an effect on muscle activity
during either exercise. The only difference they found
using different foot positions was that a wider stance
put less stress on the knee joint than a narrow stance.
So what does this mean? Adjust your feet to a comfortable
position when performing squats or leg presses. (Med.
Sci. Sports Exerc., 33: 1552-1566, 2001)
…full squats are best for building that muscular
round butt that women love?
A study done at Furman University looked at the EMG (electromyography
or electrical activity) of the glutes, two quad muscles and a hamstring
muscle when performing squats at three different depths: partial, parallel
and full. The researchers concluded that the glutes become progressively
more activated the deeper you squat. There was no difference, however,
in the activation of the quads or hamstrings at the different depths. (J.
Strength Cond. Res., Aug., 2002)
…that older men with lower testosterone levels have a higher risk of
arteriosclerosis, or hardening of the arteries? Low testosterone levels have
also been linked to increased risk of heart attack, stroke and mental deterioration,
not to mention low sex drive. Life Extension clinics, which prescribe hormone
replacement therapy, are popping up all over the country, possibly for good
reasons.
…that claims made by the media about creatine harming the liver and
kidneys have been shown through many studies to be false? The media has often
reported links between creatine, dehydration and cramping which have also been
refuted repeatedly. Well, another study done by researchers at Truman State
University found that college football players who took creatine monohydrate
supplements for up to five years showed no sign of kidney or liver damage.
The daily dosages over the course of the study were between five and 20 grams
per day. This is just more evidence added to an already extensive list that
shows creatine supplementation has no adverse effects on health. (Int.
J Sports Nutr. Ex. Metab., 12: 453-460, 2002)
…University of Illinois researchers found that tomatoes reduced prostate
cancer risk better than lycopene supplements in rats that were exposed to carcinogens
to promote prostate cancer? What does this study show us? Supplements should
be used to supplement a good diet. The benefits of eating good portions of
fruits and especially vegetables everyday cannot be replaced by supplements. (J
Natl Cancer Inst, 95: 1578-1586, 2003)
…that low testosterone and high estrogen levels = obesity in many men?
Many obese men have decreased levels of free (the good testosterone) and total
testosterone and an increased estrogen level. The more obese a person is the
greater the hormone imbalances. By inhibiting estrogen production and increasing
testosterone production one can get rid of the hormonal condition that causes
obesity. (Metabolism, 52: 1126-1128, 2003)
…that testosterone supplementation is okay for prostate patients? A
recent study evaluated the effects of testosterone therapy for 12 months in
patients who showed pre-cancerous or normal prostates. Researchers from Beth
Isreal Deaconess Medical Center in Boston, who performed the study, found that
testosterone therapy did not promote prostate cancer, even in men with a pre-cancerous
condition. (J Urology, 170: 2348-2351, 2004)
Got a question for Mike? Send it to mike@bullz-eye.com.
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