This article is going to explain the proper foundational movements to get your first bar muscle up – and how to get that first bar muscle up without injuring yourself in the process.

As a coach, I have seen so many variations of bar muscle up progressions. Many I have seen are extremely dangerous and involve bands, boxes, and a lack of proper skill and strength foundations.

This article is going to explain the proper foundational movements to get your first bar muscle up – and how to get that first bar muscle up without injuring yourself in the process.

Bar Muscle Up Foundation Exercise #1: Strict Pull Ups

The number one foundational movement for the bar muscle up is the strict pull up. If you don’t have a strict pull up, a bar muscle up will be difficult to accomplish.

Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but also for protection of the rotator cuff muscles and back.

You will work other muscles as well, but these are particularly important to the function to bar muscle up. Practice not using the suicide grip (thumb on same side as your fingers) and attempt to grip the bar with the thumbs under the bar.

To get a strict pull up you can do the following exercises:

• Top Down Pull Up Negatives with a Box (remove box as you get stronger)
• Ring Rows
• Pendlay Rows
• Gymnastic Rings In and Outs
• Gymnastic Rings Archers
• Gymnastic Rings Supermans
• Isometric Hold at the Top of the Bar

All exercises can be done as either pull ups (supinated grip) or chin ups (pronated grip). To be well rounded, you should do both. But, please, don’t use any bands on any of these movements. These are just a few exercises that you can do to build strength and get a strict pull up.

After you have around five to ten unbroken strict pull ups, see if you can add a little bit of weight.

Use a weight belt and add five pounds to start. This will help you get stronger and develop height when you get to chest to bar pull ups.

Bar Muscle Up Foundation Exercise #2: Core Strength

Not only is the strict pull up important to the bar muscle up, but so is core strength. The most important core movements that help with the actual bar muscle up movement are:

• Hollow Body Into a Hollow Rocker
• Arches Into Archer Rocks
• Hollow to Gymnastics Tuck
• Parallette L-Sit (one leg at a time until you can do both)

Bar Muscle Up Foundation Exercise #2: The Kipping Pull Up

Next on your journey to the bar muscle up is learning how to kip correctly. Kipping is more of a skill than a strength movement. It requires good positional body awareness and some of the basic skills you’ve been practicing up to this point will start to pay off. For example, the hollow and arch are examples of basic skills that translate into the two phases of the kipping motion.

Performing the hollow and arch on the ground is an awesome place to start. These movements build a kinesthetic awareness of where the body is in space.

Many times people will use their knees to in order to kip, but this is not proper positioning, and it’s evident because the hollow, or “closed,” position does not look like this on the ground.

The same positioning from the ground needs to translate at the bar, which means the legs are together tight and straight.

Athletes should automatically feel latissimus dorsi activation in the hollow position. When the athlete switches to the arch, or “open,” position in the kip it looks like the superman position on the ground. The hips are open in both phases of the movement. The legs are straight throughout.

Once the athlete feels comfortable with these two positions, have them try the full movement on the bar.

This means at the hollow position the load is transferred above the bar, or in other words, they pull and propel themselves up and get their chin above the bar.

The athlete’s legs should remain straight during the kip. When the knees are bent it creates uncontrolled momentum. The kip should be a controlled movement without any crazy action.

Bar Muscle Up Foundation Exercise #4: Chest-to-Bar Pull Ups

This is the next progression from the kipping pull up. I recommend having around five to ten strict pull ups, and around ten or more unbroken kipping pull ups.

The athlete should have the ability to do some weighted pull ups. This is my own personal recommendation and every gym is different in regards to progressive movements and when to move forward.

If the athlete is pulling right to the chest, this means the athlete does not have the pull-strength to get a bar muscle up.

Once the athlete can get the bar to the xiphoid process, that is when he or she is ready to move on into the next phase.

I recommend the athlete have the ability to hit the xiphoid process regularly while using a regular kip. This means the athlete should have a solid kip, but also have pull strength.

Bar Muscle Up Foundation Exercise #5: Box Bar Muscle Ups

The final progression for the bar muscle up is using a box. Similar to a jumping pull up, the athlete will mimic a kip on a box and jump into the correct position on a bar muscle up.

These are harder than they sound. The box should be low enough so the athletes must use strength to pull up and press out on the last bit on the bar muscle up.

This will help build motor memory for the athletes and give them an idea of where they need to pull in order to get into a safe position at the press out.

As athletes gets stronger, lower the box until they are starting in the hang position.

The Special Challenge of the Bar Muscle Up

The bar muscle up is actually harder than doing a strict muscle up on the rings. The bar is a non-moving object, which can make it especially difficult for the athlete to get into the position to press out.

Unlike the rings, which can move out of the athlete’s way, the bar requires the athlete move around it. But I have seen the bar muscle up done and it’s an excellent goal.

Bar muscle ups can be difficult to master, but not impossible. What makes bar muscles up difficult is when you decide not to follow the proper progressions and build the appropriate foundation.

If you do not go through the progressions, injuries can occur because you are lacking in strength and doing explosive kipping.

Follow safe progressions and the bar muscle up will be in your future.

References:

1. Low, S., “Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength.” (Lexington: Steven Low, 2012), 499-500

2. Baechle, Thomas R and Earle, Roger W., “Essentials of Strength and Conditioning, Third Edition.” (Illinois: Human Kinetics, 2008), 333-337

3. Biel, Andrew., “Trail Guide to The Body, Third Edition.” (Colorado: Books of Discovery, 2005), 69-90

The post A 5 Step Progression to the Bar Muscle Up appeared first on Breaking Muscle.

Recently, I had the opportunity (I say that loosely) to travel from North Carolina to Nevada. This was not my first cross-country trip. I have driven from Florida to Washington state and then Washington state to North Carolina before.

And like many of you, I try to stay fit and eat healthy even when I’m on an adventure. I’ve learned something new every trip, so here are a few tips to help you so your fitness and diet don’t fall by the side of the road.

Note: Before going into specifics, it’s important for you to know that when I stop for the night to rest, I hate stopping in big cities. Usually I stop in small towns close to the Interstate. I do this because I like to get early starts to my day when I have to drive more than eight hours.

Keeping Up With Your Diet

Eating on the road is not easy, especially for someone with celiac disease (like myself) or any allergy, for that matter. There are two strategies I find helpful: learning what to order from fast-food joints and grocery shopping.

Fast-Food Restaurants

Since I know many of you follow paleo or the Zone diet, ordering from fast-food establishments can be difficult and frustrating. First and foremost, it can be beneficial to be picky. Knowing what fast-food places are accommodating to allergies will help you immensely when on the road.

Some establishments will create burgers with lettuce wraps instead of buns or have a decent selection of salads.

Also, it never hurts to ask if an unfamiliar establishment will make some changes to your burger by requesting no bun, no dairy, and no sauces (“special” sauces are dangerous).

Some helpful rules to live by in regard to fast food:

• Use salad dressing sparingly. Even though you get vinaigrette dressing, it can still have unhealthy ingredients. If you look at the ingredient list you will see things you have never heard of.
• Avoid any special sauces. Usually these are mayonnaise based, which can really hurt your diet.
• Take the time to sit down and eat. I know when driving, it can be tempting to eat in the car. In doing this, you usually just inhale your food, which can cause indigestion and other unpleasantries. Sit and eat your food. You’ll end up eating less and, of equal importance, get a stress break from the road.
• Don’t be afraid to ask! If you want a lettuce-wrapped burger, ask if they can do this. It’s better to ask and know, than to not ask and regret it because the next stop is over an hour away (yes, I have done this).

Grocery Shopping

I find that grocery shopping is the best way to go when eating on the road. Most grocery stores have at least one item you can buy that is healthy and within your diet parameters.

And you don’t have to be super picky about where you go if you don’t have a lot of options. It may take some digging around, but usually you can find decent granola bars like KIND bars (I enjoy KIND bars because they are gluten free) and some fruit selections.

The key is to be a bit creative and know where to look. I usually start out with the outer perimeter of the store and stay away from the inner isles.

Sometimes grocery stores have sections dedicated to healthy eating with a lot of gluten-free, dairy-free, and soy-free selections. When you find those places, stock up!

But I know what you’re thinking. During a busy road trip how do you find the time to go to the grocery store? Well, everyone has to stop at some point.

Around the time you stop to rest for the night, hit up a store before you head to sleep. If you need to get dinner, this is a great time to find the grocery store.

And remember to bring a cooler with you while traveling! You can put all your grocery items that need to be chilled inside the cooler. I recommend you buy only what you will eat that day versus buying for several days.

You don’t want to run the risk of getting any gross pathogens from perishable food that has been sitting out too long, even if it’s iced in a cooler. Better safe than sorry.

Keeping Up with Your Fitness

This is important to pretty much anyone who makes fitness a priority in his or her life.

Luckily, many gyms have options that allow you to pay for a day pass so you can use the facility. Here are some helpful tips for working out in any environment.

Your Basic Gym – Full of Machines and Equipment

The basic gym will have machines, cardio equipment like treadmills, and free weights (air conditioning included). I know many CrossFitters don’t find this the most appealing place to train, but if this is the only place around for miles, you don’t have a choice.

But don’t fret. You can do many of the same workouts you’re used to in gyms like this. It’s all about being creative with the equipment available.

If there are zero bumper plates, you can still use the hard plates. You just have to make sure the weight is heavy enough to make you work, but light enough that you can control the weight.

Usually, if I am in a gym like this, it’s easier for me to do quality-focused workouts that are not timed. Basically, focus on your form or do a strength day instead of a metcon.

If equipment is sparse, but you have a pull up bar and maybe some dip bars, consider a gymnastics or bodyweight workout. Breaking Muscle has awesome workouts for you to try.

Specialty Gyms

This includes your CrossFit gyms, gymnastics facilities, and MMA gyms. These gyms cater to a specific group of people doing a specific sort of workout. Remember, each of these facilities will be different and contain their own culture.

When you come in to workout, be respectful of the community and its dynamic.

They are allowing you to workout with them, so show the better side of yourself by being humble, listening to instructions, and being friendly to other patrons in the facility. Follow their gym rules and be respectful of the equipment.

Also, always call ahead to let them know you’re coming. And by that I mean, call a few hours ahead – not five minutes.

I know many of you reading this are following a specific programming plan. The downside to this is you may not be able to follow your normal programming when visiting one of these establishments.

Typically you will have to participate in their programming for your visit and resume your normal training once you reach your final destination (or a different facility with more options).

The Take-Away

Being on the road can be stressful, especially if you are on the road because you are moving. But you can still keep up with your diet and fitness if you know how to order food from menus, what to get at the grocery store, and how to be creative with your workouts based off what is available to you.

The more you travel, the more you will learn what works for you, but this information should help you get started on your first road trip.

The post How to Eat Healthy and Train Hard on the Road appeared first on Breaking Muscle.

This article is going to explain the proper foundational movements to get your first bar muscle up – and how to get that first bar muscle up without injuring yourself in the process.

As a coach, I have seen so many variations of bar muscle up progressions. Many I have seen are extremely dangerous and involve bands, boxes, and a lack of proper skill and strength foundations.

This article is going to explain the proper foundational movements to get your first bar muscle up – and how to get that first bar muscle up without injuring yourself in the process.

Proper Foundation #1: Strict Pull Ups

The number one foundational movement for the bar muscle up is the strict pull up. If you don’t have a strict pull up, a bar muscle up will be difficult to accomplish. Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but also for protection of the rotator cuff muscles and back. You will work other muscles as well, but these are particularly important to the function to bar muscle up. Practice not using the suicide grip (thumb on same side as your fingers) and attempt to grip the bar with the thumbs under the bar.

To get a strict pull up you can do the following exercises:

• Top Down Pull Up Negatives with a Box (remove box as you get stronger)
• Ring Rows
• Pendlay Rows
• Gymnastic Rings In and Outs
• Gymnastic Rings Archers
• Gymnastic Rings Supermans
• Isometric Hold at the Top of the Bar

All exercises can be done as either pull ups (supinated grip) or chin ups (pronated grip). To be well rounded, you should do both. But, please, don’t use any bands on any of these movements. These are just a few exercises that you can do to build strength and get a strict pull up. After you have around five to ten unbroken strict pull ups, see if you can add a little bit of weight. Use a weight belt and add five pounds to start. This will help you get stronger and develop height when you get to chest to bar pull ups.

Proper Foundation #2: Core Strength

Not only is the strict pull up important to the bar muscle up, but so is core strength. The most important core movements that help with the actual bar muscle up movement are:

• Hollow Body Into a Hollow Rocker
• Arches Into Archer Rocks
• Hollow to Gymnastics Tuck
• Parallette L-Sit (one leg at a time until you can do both)

Proper Foundation #3: The Kipping Pull Up

Next on your journey to the bar muscle up is learning how to kip correctly. Kipping is more of a skill than a strength movement. It requires good positional body awareness and some of the basic skills you’ve been practicing up to this point will start to pay off. For example, the hollow and arch are examples of basic skills that translate into the two phases of the kipping motion.

Performing the hollow and arch on the ground is an awesome place to start. These movements build a kinesthetic awareness of where the body is in space. Many times people will use their knees to in order to kip, but this is not proper positioning, and it’s evident because the hollow, or “closed,” position does not look like this on the ground. The same positioning from the ground needs to translate at the bar, which means the legs are together tight and straight. Athletes should automatically feel latissimus dorsi activation in the hollow position. When the athlete switches to the arch, or “open,” position in the kip it looks like the superman position on the ground. The hips are open in both phases of the movement. The legs are straight throughout.

Once the athlete feels comfortable with these two positions, have them try the full movement on the bar. This means at the hollow position the load is transferred above the bar, or in other words, they pull and propel themselves up and get their chin above the bar. The athlete’s legs should remain straight during the kip. When the knees are bent it creates uncontrolled momentum. The kip should be a controlled movement without any crazy action.

Proper Foundation #4: Chest-to-Bar Pull Ups

This is the next progression from the kipping pull up. I recommend having around five to ten strict pull ups, and around ten or more unbroken kipping pull ups. The athlete should have the ability to do some weighted pull ups. This is my own personal recommendation and every gym is different in regards to progressive movements and when to move forward.

If the athlete is pulling right to the chest, this means the athlete does not have the pull-strength to get a bar muscle up. Once the athlete can get the bar to the xiphoid process, that is when he or she is ready to move on into the next phase. I recommend the athlete have the ability to hit the xiphoid process regularly while using a regular kip. This means the athlete should have a solid kip, but also have pull strength.

Proper Foundation #5: Box Bar Muscle Ups

The final progression for the bar muscle up is using a box. Similar to a jumping pull up, the athlete will mimic a kip on a box and jump into the correct position on a bar muscle up. These are harder than they sound. The box should be low enough so the athletes must use strength to pull up and press out on the last bit on the bar muscle up. This will help build motor memory for the athletes and give them an idea of where they need to pull in order to get into a safe position at the press out. As athletes gets stronger, lower the box until they are starting in the hang position.

Check out this short clip of Samantha Briggs for an example:

The Special Challenge of the Bar Muscle Up

The bar muscle up is actually harder than doing a strict muscle up on the rings. The bar is a non-moving object, which can make it especially difficult for the athlete to get into the position to press out. Unlike the rings, which can move out of the athlete’s way, the bar requires the athlete move around it. But I have seen the bar muscle up done and it’s an excellent goal.

Bar muscle ups can be difficult to master, but not impossible. What makes bar muscles up difficult is when you decide not to follow the proper progressions and build the appropriate foundation. If you do not go through the progressions, injuries can occur because you are lacking in strength and doing explosive kipping. Follow safe progressions and the bar muscle up will be in your future.

References:

1. Low, S., “Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength.” (Lexington: Steven Low, 2012), 499-500

2. Baechle, Thomas R and Earle, Roger W., “Essentials of Strength and Conditioning, Third Edition.” (Illinois: Human Kinetics, 2008), 333-337

3. Biel, Andrew., “Trail Guide to The Body, Third Edition.” (Colorado: Books of Discovery, 2005), 69-90

Photos courtesy ofCrossFit Impulse.

The post Proper Foundations: A 5 Step Progression to the Bar Muscle Up appeared first on Breaking Muscle.

I was diagnosed with rheumatoid arthritis in September of 2014. I began treatment at the end of that same month. By the time I was diagnosed, my life had completely changed. Walking was nearly impossible without help, and my lower body was so much damage there was a fear things would not return back to normal. At the age of 29, I am living with things I never imagined – such as my bright pink cane I used when walking was not exactly possible.

RELATED: Omega-3 Fatty Acids Prevent or Delay Osteoarthritis 

The doctors believe I have been living with rheumatoid arthritis since my early twenties. Throughout this journey, it is fitness that has kept me sane. For anyone with a degenerative disease – be it rheumatoid arthritis, lupus, or osteoarthritis – if you have lost hope, maybe I can show you that life can still move forward, and exercise can help you get to a state of acceptance with your body.

What Is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is the second most common type of arthritis. It affects about three percent of women and one percent of men in the United States. It is a general connective tissue disorder that affects mainly the joints. It most commonly affects or destroys small joints like the ones in the hands and feet. The cause of the disorder is unknown, but genetic factors can influence someone’s chances of developing RA.

“Continuing to exercise helped me through the toughest moments of dealing with RA.”

RA is classified as an autoimmune disease and is considered a reaction of the body to its own tissues. With RA, synovial fluid and associated connective tissue cells proliferate, forming a pannus (cloth-like layer), which causes the joint capsule to become thickened and destroys the articular cartilage. In advanced stages, opposing joint surfaces can become fused.

The Science Behind RA and Exercise

If you have been diagnosed with any autoimmune disorder or degenerative disease, I recommend you continue to move as part of your therapy. Continuing to exercise helped me through the toughest moments of dealing with RA.

RELATED: Interview with Mature Athlete Bill Vick: How I’m Beating IPF Disease

And there is some science behind staying active when it comes to dealing with your RA. A study conducted by the American College of Rheumatology set to determine the effects of participation in a low-impact aerobic exercise program on fatigue, pain, and depression. They also examined whether intervention groups compared with a control group differed on grip strength and walk time, disease activity measures, and aerobic fitness at the end of the intervention.

A sample of 220 adults with rheumatoid arthritis, ages forty to seventy, was divided into three groups: class exercise, home exercise using videos, and a control group. Measures were obtained at baseline, after six weeks, and after twelve weeks of exercise.

Results concluded that overall symptoms (pain, fatigue, and depression) decreased significantly after twelve weeks for the class group compared with the control. In regard to walk time and grip strength, the treatment groups improved more than the control. There were no significant increases in measures of disease activity.

RELATED: Exercise Can Alleviate Neuropathic Pain 

We can conclude that the study supported the positive effects of exercise on walk time and grip strength. Furthermore, overall symptoms of fatigue, pain, and depression were positively influenced in this group of patients with RA.

Note: It is best to seek out the help of a physical therapist or exercise science/physiologist who specializes in helping people with degenerative diseases. Without this education, a practitioner can accidentally cause a person with an autoimmune disorder like RA or lupus to experience a nasty flare up, which can keep you down for weeks or even months.

My Personal Experience With RA and Exercise

I knew I had to make the time to workout even though my pain levels were not optimal. When my legs were not working well, I focused on my upper body. I did simple exercises such as pull ups, push ups, and ring rows. Now my upper body is much stronger than my lower!

“The easy thing to do was to stay sedentary, but I knew exercise was something I had to do, despite the physical limitations and the mental frustration it presented me. “

Adjusting my workouts was not easy, mentally or physically. When I was first diagnosed, I continued to exercise. But I quickly began to feel my limitations and that was not easy. I went from strong to weak in what felt like overnight.

At one point I was awake for 24 hours straight because the pain was unbearable and uncontrollable. I felt like giving up. The easy thing to do was to stay sedentary, but I knew exercise was something I had to do, despite the physical limitations and the mental frustration it presented me. It was mentally freeing and frustrating at the same time. But getting back to moving was like a way of accepting of my body.

RELATED: How Yoga Found Me and Carried Me Through Cancer

I realized that giving up was not an option. The more I incorporated fitness into my day, the more the idea of giving up left my mind. Giving up was the easy out. The alternative of getting out of bed and training while hurting was not easy, but I did it. And this mentality of moving forward and doing what I had to do also translated to my approach to treatment.

Me training my upper body with pull ups.

My treatment was not easy, either. Part of it involved taking heavy dosages of medication that suppressed my immune system, but I went forward with that medication without a second thought. Initially, I experienced nausea, as well as nosebleeds. Fortunately, this only lasted two weeks, and I credit this to my fitness regimen and diet. I believe being healthy and active kept many of my treatment’s unpleasant side effects from showing up. But it still took me two months to begin to feel good and strong again.

“Your life can be fulfilling, and by remaining active, whatever challenges come your way, you will have to strength and mental dexterity to overcome them.”

Even now, I continue to exercise and take my medication, and though there have been bumps in the road, I feel so different from five months ago. Focusing on my fitness helped me not to look back, but to look forward – because every day, I can do a little something different.

RELATED: Duane Stevenson: Coach, Athlete, One Tough Monster 

Fitness Is My Saving Grace

Fitness can be a saving grace, both physically and mentally, for anyone diagnosed with a degenerative disease. Your approach to exercise may need to change and may differ from what you did previously, but it can still be a regular part of your routine, and should be.

Your life doesn’t end when you are diagnosed with any degenerative disease. Your life can be fulfilling, and by remaining active, whatever challenges come your way, you will have to strength and mental dexterity to overcome them.

References:

1. Tate, P.,Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012, 191

2. Neuberger, Geri B. et. al. “Predictors of Exercise and Effects of Exercise on Symptoms, Function, Aerobic Fitness, and Disease Outcomes of Rheumatoid Arthritis.” American College of Rheumatology (2007), 943-952, accessed December 8, 2014, doi: 10.1002/art.22903

3. Jimenez, S. et. al. “Effects of Education and Strength Training on Functional Tests Among Older People with Osteoarthritis.” Medical Journal of Chile (2014), 436-442, accessed December 8, 2014, doi: 10.4067/S0034-98872014000400004

4. Baechle, Thomas R., Earle, Roger W. (2008). Essentials of Strength Training and Conditioning. Nebraska. Human Kinetics. 154-155.

Photos 1 and 2 courtesy of Shutterstock.

Photo 3 courtesy of Amber Kim.

The post Dealing With Rheumatoid Arthritis Through Fitness appeared first on Breaking Muscle.

My initial concern was ingesting something I didn’t need, followed quickly by wasting money on it. Clearly, extra research was needed on my part. And come to find out, branched-chained amino acids (BCAAs) are pretty important!

RELATED: BCAAs: What They Are and Why to Take Them

So, in order to help you out and pass along what I’ve learned, this article will cover what exactly BCAAs are and why you should consider supplementing with them.

The Science of Amino Acids

We will start at the beginning with the amino acids. Amino acids are the building blocks of proteins. They get their name because they are organic acids that contain an amine group, written chemically as –NH₂. Each amino acid contains a carboxyl group, a hydrogen atom, and a side chain designated by the symbol R attached to the same carbon atom. There are twenty different types of amino acids.

RELATED: 10 MORE Things I Know About Protein That You Don’t

Bonding is important to amino acids as the side chain can consist of various chemical structures, and the differences in those side chains make each amino acid unique. There are four types of bonds:

1. Peptide bond – a covalent bond (sharing of electron pairs by atoms) that binds two amino acids together.
2. Dipeptide bond – the prefix “di” means two, so this indicates two amino acids bound together by a peptide bond.
3. Tripeptide bond – since “tri” means three, this is three amino acids bound together by a peptide bond.
4. Polypeptide bond – the prefix “poly” means many, so this is many amino acids bound together by peptide bonds.

Branched-Chain Amino Acids

BCAAs are classified separately from other amino acids. The three amino acids in this category are leucine, isoleucine, and valine. They are the major amino acids that are oxidized or broken down in skeletal tissue during ATP production.

“BCAA levels can increase the availability of carbohydrates and help protect the muscles from exercise-induced protein breakdown.”

These amino acids can then be converted into glucose (gluconeogenesis), pyruvate, or even various intermediates to produce more ATP. Even though the output of ATP is not high in regard to energy production in the muscles (3-18%), it is another avenue for energy production that can be capitalized on.

BCAAs are unique partially because of their composition, but also because these amino acids are highly prominent in muscle tissue, and can account for around fourteen to eighteen percent of its amino acid make-up. For this reason, BCAAs are important for muscle protein synthesis.

RELATED: The Effect of BCAAs on Exercise Induced Muscle Soreness

BCAAs are metabolized differently than other amino acids, and can be oxidized in the muscles during exercise for energy. BCAA levels can increase the availability of carbohydrates and help protect the muscles from exercise-induced protein breakdown. Having BCAAs in your diet may help support optimal muscle size, strength, and performance.

BCAAs and Sustained Performance

The European Journal of Applied Physiology and Occupational Physiology studied the effects of BCAAs on marathon runners. A mixture of three BCAAs was given to subjects during a marathon and the effects on mental and physical performances were measured.

RELATED: BCAAs May Not Augment Athletic Performance 

Mental performance was measured by the Stroop Color and Word Test (CWT). This type of testing is used to examine the impact of interferences on reading ability. The Stroop contains three parts:

1. Word page – name of colors printed in black ink
2. Color page – rows of Xs printed in color ink
3. Word-color page – words from the first page printed in the colors of the second page, but the word meanings and ink colors are mismatched

The subject is asked to look at each sheet and move down the columns, reading the words or naming the ink colors as fast as possible within a given time limit.

“The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.”

The results of this study showed that mental performance was improved after the marathon as compared to before the race when a BCAA supplement was consumed during the race. In the placebo group, the CWT scores were similar before and after.

The running performance in the marathon was improved for the slower runners when BCAAs were taken during the race, but there was no significant effect on the performance of the faster runners (this may have to do with adaptation). The results showed that both mental and physical performance were improved by an intake of BCAAs during the event.

BCAAs and Exercise-Induced Muscle Damage Reduction

The Journal of International Society of Sports Nutrition aimed to examine the effects of BCAA supplementation on markers of muscle damage elicited via a sport-specific bout of damaging exercise in trained volunteers.

“It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise.”

Twelve males (mean age 23 ± two years) were randomly assigned to a supplement or placebo. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC), and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72, and 96 hours post exercise. The results showed:

• There were significant group effects showing a reduction in creatine kinase flowing out of the muscles. Elevated CK levels are a sign of inflammation and skeletal muscle breakdown.
• There was also a reduction in muscle soreness in the BCAA group compared to the placebo group.
• The recovery of maximal voluntary contraction (the greatest amount of tension a muscle can generate and hold in muscle testing) was greater in the BCAA group.
• The vertical jump, thigh circumference, and calf circumference were not different between the two groups.

RELATED: BCAAs and Taurine Reduce DOMS 

It can be inferred from the study that BCAAs administered before and after damaging resistance exercise reduce indicators of muscle damage and accelerate recovery in resistance-trained males. It seems likely that BCAAs improve protein synthesis, and thereby improve the extent of secondary muscle damage associated with strenuous resistance exercise. BCAAs decreased reductions in muscle function, reduced soreness, and decreased the plasma levels of intramuscular enzymes, such as creatine kinase.

Conclusion on BCAAs

BCAAs are important to muscle function in more ways than one. Most people ingest BCAAs as recovery aid, but taking them before you exercise can slow down the rate at which your muscles fatigue. They can also help prevent muscle damage as well as muscle soreness. All those are plenty enough reasons to ingest BCAAs for me.

In the wide world of supplementation, I believe that BCAAs are a smart buy, either by themselves or incorporated into a broader supplement. Plain, unflavored BCAAs usually have a nasty taste to them, so I recommend purchasing a flavored version that appeals to you.

References:

1. Blomstrand, P. et.al. “Administration of Branched-Chain Amino Acids During Sustained Exercise – Effects on Performance and On Plasma Concentration of Some Amino Acids.” European Journal of Applied Physiology and Occupational Physiology (1991), 83-88, Accessed November 20, 2014, doi: 10.1007/BF00235174

2. Howastone, Glyn. et.al. “Exercise-Induced Muscle Damage is Reduced in Resistance-Trained Males by Branched-Chain Amino Acids: A Randomized, Double Blind, Placebo Controlled Study.” Journal of the International Society of Sports Nutrition (2012), eCollection, accessed November 20, 2014, doi: 10.1186/1550-2783-9-20

3. Llewellyn, W., Sport Supplement Reference Guide. (Florida: Molecular Nutrition, 2009), kindle edition

4. Baechle, Thomas R., Earle, Roger W. (2008). Essentials of Strength Training and Conditioning. Nebraska. Human Kinetics. 31

5. Tate, P. Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 37

Photos courtesy of Shutterstock.

The post A Complete Primer on the Benefits of BCAAs appeared first on Breaking Muscle.

CrossFit, running, gymnastics, martial arts, and Olympic lifting all have amazing benefits, but each also has its hazards. Life would be boring if we didn’t do the things we enjoyed. What is most important if you are new to any form of fitness is that you are educated in both the benefits and the hazards.

This article will educate you on the benefits of hot yoga (for an already healthy person). We will also talk about how moderation is key to obtaining these benefits.

Many of the referenced studies examined Bikram Yoga, since this style is synonymous with heated yoga, but the information in this article can also be applied to other yoga styles done in a heated environment.

The Science of Hot Yoga

For those practicing hot yoga, the most common problem is usually heat exhaustion. In this scenario, the normal feedback mechanisms for controlling body temperature are operating, but they are unable to prevent an increase in body temperature above the normal level. Heat stroke can also occur in hot yoga classes and is a more severe situation. With heat stroke the normal negative feedback system breaks down completely.

Despite these dangers, hot yoga can increase flexibility, aid in arterial heart health, and increase our general feeling of well-being. So, let’s take a look at the science behind heated yoga to find out exactly how it can benefit you and why.

Physical Fitness Benefits and Hot Yoga

The Journal of Strength and Conditioning Research did an exploratory study to examine the effects of short-term Bikram Yoga training on general physical fitness in young healthy adults. The control group consisted of eleven individuals aged 26 ± 7 years old and the Bikram group, which consisted of ten individuals, aged 29 ± 6 years. The Bikram group did 24 yoga sessions over the course of eight weeks. Each session consisted of ninety minutes of standardized and supervised postures performed in a heated and humidified studio.

Isometric deadlift strength, handgrip strength, lower back/hamstring and shoulder flexibility, resting heart rate and blood pressure, maximal oxygen consumption (measured on a treadmill), and lean and fat mass were measured before and after training.

“Be safe, enjoy what you do, and educate yourself in both the benefits and the risks (as with any fitness program).”

The Bikram Yoga subjects exhibited increased deadlift strength, substantially increased lower back/hamstring flexibility, increased shoulder flexibility, and modestly decreased body fat compared to the control group. There were no changes in handgrip strength, cardiovascular measures, or maximal aerobic fitness.

Conclusion: This short-term yoga-training protocol produced some beneficial changes in musculoskeletal fitness that were specific to the training stimulus.

Hot Yoga and Cardiovascular Function

The Journal of Alternative and Complementary Medicine sought to determine the effect of Bikram Yoga on arterial stiffness and insulin resistance in young and older adults. They recruited 24 young adults (mean age 30 ± 1) and eighteen middle-aged and older adults (mean age 53 ± 2 years). They completed an eight-week Bikram Yoga “intervention” where classes were performed for ninety minutes per session, three times per week.

“The results concluded that change over time in both core self-evaluation and life satisfaction was statistically significant, having improved over the course of the intervention.”

The results showed that body mass, body fat percentage, blood pressure, and fasting blood glucose and triglyceride concentrations did not significantly change as a result of the intervention in either age group. Trunk flexibility, as measured by the sit-and-reach test, increased in both groups.

Low-density lipoprotein cholesterol levels, plasma insulin concentrations, and scores on the homeostatic model of the assessment of insulin resistance decreased in older adults, whereas total high-density lipoprotein cholesterol concentrations were reduced in young adults. Carotid artery compliance was increased and β-stiffness index decreased in young but not older adults.

FREE WORKOUTS TO GET STARTED: A Library of Yoga Workouts

Conclusion: A relatively short-term Bikram Yoga intervention improved arterial stiffness in the younger participants, but not the older adults. Conversely, it significantly reduced insulin resistance index in older participants, but not the young adults.

Hot Yoga and Psychological Health?

A study conducted by the Journal of Behavioral Health examined the effects of Bikram Yoga on two aspects of psychological well-being: core self-evaluation (CSE) and life satisfaction:

• Core self-evaluation is referred to as positive self-concept and is comprised of self-esteem, self-efficacy, locus of control, and emotional stability.
• Life satisfaction is a holistic appraisal of one’s life in which a comparison is made of current circumstances to what is thought to be an appropriate internally determined personal standard.

22 subjects completed a sixty-day Bikram Yoga challenge. Self-reported survey responses were gathered before and immediately after the challenge. A within-subject (people of the same test group, including the control), pre-test and post test experimental design was used.

Conclusion: Change over time in both core self-evaluation and life satisfaction was statistically significant, having improved over the course of the intervention. It is likely the well-known effects of participating in physical exercise also contributed to improvements in psychological well-being.

RELATED: Ashley Turner, Yoga Psychologist

Including Hot Yoga in Your Own Routine

As with any training modality, hot yoga comes with both drawbacks and benefits. I am both a biologist and a registered yoga teacher (RYT), and I have seen the ins and outs of many hot yoga facilities. When choosing where to train, I recommend doing research on both the facility and the instructors. Look for teachers with more education under their belt besides an RYT, especially when it comes to studio owners.

If ever during a hot yoga class you become too hot or feel dizzy, slowly walk out no matter what your instructor tells you. Don’t be afraid to do this. I also don’t recommend doing two or three hot yoga classes in one day, no matter how much you enjoy the practice. You can become severely dehydrated and the benefits of your practice go right out the window.

Be safe, enjoy what you do, and educate yourself in both the benefits and the risks (as with any fitness program).

References:

1. Tracy, Brian L. et.al. “Bikram Yoga and Physical Fitness in Healthy Young Adults.”The Journal of Strength and Conditioning Research (2013): 822-830, accessed November 18, 2014, doi: 10.1519/JSC.0b013e31825c340f

2. Rissell, Allison A. et.al “Hot, Sweaty, Satisfied: Effects of Bikram Yoga and Psychological Well-Being.” Journal of Behavioral Health (2014): 71-76, accessed November 18, 2014, doi: 10.5455/jbh.20131231051431

3. Hunter, SD. et.al. “The Effect of Bikram Yoga on Arterial Stiffness in Young and Older Adults.” The Journal of Alternative and Complementary Medicine (2013): 930-934, accessed November 18, 2014, doi: 10.1089/acm.2012.0709

4. Tate, P. Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 717

Photos courtesy of Shutterstock.

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As humans, we can break down all the different types of protein, but for this article we will keep it simple and look at the two most-purchased proteins – whey and casein. You will learn how each protein acts in the body and how each has a unique benefit to you as an athlete.

RELATED: 4 Things You Need to Know Before Buying Supplements

The Science of Protein

All proteins contain carbon, hydrogen, oxygen, and nitrogen. Some proteins even have sulfur in them. These elements make up the building blocks of proteins – the amino acids. There are twenty basic types of amino acids.

Proteins are composed of both essential and nonessential amino acids:

• Essential amino acids must be obtained through food as the body cannot synthesize these.
• Nonessential amino acids are still important to construct our body’s proteins. The name just means it is not necessary for us to ingest them because our bodies can synthesize them.

The Effects of Calorie Intake and Training

Protein can be metabolized as a source of energy when you are experiencing a negative caloric balance. That means when you eat fewer calories than you expend.

There is an inverse relationship between your caloric intake and your actual protein requirement. When caloric intake goes down, protein requirement goes up and vice versa. In addition, individuals who have a negative caloric balance and consume lower-quality proteins will need an even higher amount of protein than would normally be consumed.

“There is an inverse relationship between your caloric intake and your actual protein requirement. When caloric intake goes down, protein requirement goes up and vice versa.” 

For athletes, protein requirements are increased due to training. Both aerobic endurance training and resistance training can increase protein need. For aerobic athletes, protein is required for tissue repair and the use of branched-chain amino acids for fuel. For strength athletes, protein is required for tissue repair, along with the maintenance of a positive nitrogen balance.

RELATED: Let’s Talk About Protein: When, Where, and How Much Do You Need?

Okay enough of the biology, right? Let’s get down to the meat and potatoes of this article – should you use whey or casein protein and why?

Whey Protein – The Facts

You will see whey protein the most in the supplement stores. Whey is a component of cow’s milk and accounts for about 20% of its protein content. Interestingly, most whey is produced as the byproduct of cheese manufacturing. (Remember Little Miss Muffet?)

Whey protein includes all the essential amino acids (remember those?) and is especially high in branched-chain amino acids, which are key for muscle protein synthesis. Whey protein has more sulfur-containing amino acids than its counterpart, casein. Because of this trait, it has a slightly higher level of biological utilization than other proteins.

“Interestingly, most whey is produced as the byproduct of cheese manufacturing.”

Whey is considered a fast protein source. It digests fairly quickly, which causes a rapid increase in amino acid levels in the body. After consuming whey protein, blood amino acid levels peak at around sixty to ninety minutes after ingestion. This peak is short lived and is not sustained past two to three hours.

When protein floods the body with amino acids in this way, some of the protein is oxidized or wasted as excess. Since whey protein is so quickly digested, this is the protein you want to use right after your training session. This is because your muscles have broken down from your workout, and since whey protein is so fast acting, it can aid in muscle repair by increasing muscle synthesis.

RELATED: Post Workout Nutrition: Carbs Only? Or Carbs + Protein?

Casein Protein – The Facts

This type of protein is the most abundant form in cow’s milk, accounting for about 80% of its protein content. All forms of casein contain a high-quality blend of essential, nonessential, and branched-chain amino acids. Unlike whey, casein contains a fairly low percentage of branched-chain amino acid and has a lower biological utilization rate.

Casein is a slow-digesting protein. The body digests casein’s amino acids in a steady manner that keeps their levels well maintained after ingestion. Thus, casein produces a stable elevation of amino acids that lasts for up to seven hours.

Casein does not have an amino acid spike like whey protein does. Therefore, less protein is oxidized or wasted. Because of this, casein increases protein synthesis to a lesser extent than whey, but reduces whole body protein breakdown. Casein produces greater positive overall protein balance compared to whey. Casein is usually known as “anti-catabolic” because of this slow acting nature.

Casein is ideal for nighttime use or as a meal replacement, when you know you will not eat for three hours. Since casein is so slow acting, it is not ideal for your post-workout protein. This is because your muscles will not get the immediate benefit of muscle repair shortly after exercise, like they can with whey ingestion.

RELATED: Why Proper Sleep and Melatonin Are Absolutely Essential

Casein is better used at bedtime. While you sleep, you have the greatest opportunity for muscle repair, and casein can aid in that type of repair throughout the night since it produces seven hours of steady elevation of amino acids.

Protein and Appetite

Many people use proteins as a way to suppress appetite or as a way to replace a meal. Is one better than the other in this regard?

The British Journal of Nutrition did a study to answer this question. The object of the study was to compare the effects of hydrolyzed casein (HC), intact casein (IC), and intact whey (IW) on energy expenditure (EE) and appetite regulation.

In this randomized, cross-over study, 24 overweight and moderately obese young men and women consumed three equally active dietary treatments that varied in protein source. The study was conducted in a respiration chamber, where energy expenditure, substrate oxidation, and subjective appetite were measured over 24 hours at three independent visits.

RELATED: Lose Weight With Smaller Plates: Science Weighs in on Dishsize and Calories

The results showed no difference in dietary treatments between 24 hours and the period after dinner or lunch when it came to energy expenditure or appetite regulation. But the study did show that lipid oxidation (fat loss/waste) – estimated from the respiratory quotient, which is used in calculating basal metabolic rate – was found to be higher after the consumption of intact whey than the consumption of hydrolyzed casein during the daytime, as well as after breakfast meals.

“So basically, none of the proteins tested varied when it came to regulating appetite or increasing your body’s energy expenditure. But they did differ when it came to fat loss.”

So basically, none of the proteins tested varied when it came to regulating appetite or increasing your body’s energy expenditure. But they did differ when it came to fat loss. Based on this study, it seems you may have more fat-burning capabilities if you ingest intact whey in the morning.

Summary

Many people in the fitness realm use some sort of supplementation on a daily basis. Protein is by far the most popular. But if you don’t know what type of protein you are consuming, you might be getting in the way of your own fitness goals.

To keep it simple:

• Whey is perfect for the morning hours and as your post-workout protein for muscle repair.
• Casein is perfect for your nighttime muscle repair.

Also, just like any other food or substance you put in your body, always choose a quality protein. You will usually regret if you go cheap.

References:

1. Bendsten, LQ. et.al “Effects of Hydrolyzed Casein, Intact Casein, and Intact Whey on Energy Expenditure and Appetite Regulation: a Randomized, Controlled, Cross-Over Study.” The British Journal of Nutrition (2014): 1412-1422, accessed November 16, 2014, doi: 10.1017/S000711451400213X.

2. Llewellyn, W. Sport Supplement Reference Guide. (Florida: Molecular Nutrition, 2009), kindle edition.

3. Baechle, Thomas R., Earle, Roger W. (2008). Essentials of Strength Training and Conditioning. Nebraska. Human Kinetics 207-208.

4. Tate, P., Seely’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 37-38, 694.

5. Abrahams, P., How the Body Works. (New York: Metro Books, 2007), 260.

Photos courtesy of Shutterstock.

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We hear a lot about testosterone in regards to men. But I’m going to address the part testosterone plays for female athletes. Specifically, I’ll outline how resistance training affects the female body and the best exercises you can do to optimize your testosterone.

RELATED: The Role of Testosterone for the Female Athlete

Untrained Females and Resistance Training

A study conducted by the European Journal of Applied Physiology set to investigate hormonal adaptation of acute resistance exercise, and determined whether these training adaptations are observed within an eight week period in untrained men and women. For our purposes, we are going to focus on mainly the women for this study.

“The results showed an increase in pre-exercise concentrations of testosterone in both men and women after both six and eight weeks of training.”

The protocol for this study consisted of a one-week pre-conditioning orientation phase, followed by eight weeks of heavy resistance training. Participants did three lower-limb exercises for the quadriceps femoris muscle group. These exercises were the squat, leg press, and knee/leg extension. These exercises were performed twice a week, with every other Wednesday used for one-rep max testing.

Blood samples were obtained pre-exercise (Pre-Ex), immediately post exercise (IP), and five minutes post exercise (5-P) during the first week of training (T-1) to determine blood concentrations of testosterone (TT). Blood was sampled again after six weeks (T-2) and eight weeks (T-3) of training.

The results showed an increase in pre-exercise concentrations of testosterone in both men and women after both six and eight weeks of training. This illustrates that untrained individuals may exhibit early-phase endocrine adaptations during a resistance training program.

RELATED: Ultimate Guide for Lean Gains, Part 2: Your Lifting Program

Endocrine adaptations are similar to muscular adaptations brought about by programming and exercise. An example of this would be subtle increases in testosterone over the course of a resistance training program that may help to mediate changes in protein synthesis, which then leads to increased muscle fiber size (this will be important later).

Resistance Training and Testosterone in Women

According to the Journal of Sports Medicine, testosterone is important for the desired adaptations to resistance exercise and training. Testosterone is considered a major promoter of muscle growth and the subsequent increase in muscle strength and response…in males.

RELATED: Science Takes a Look: Cardio First or Strength First?

As we know, acute endocrine response to heavy resistance exercises generally includes increased secretion of various anabolic hormones in men. Findings on women in regard to testosterone response have been ambiguous, with both increases and no changes observed in response to a bout of heavy resistance exercise. What can be said about testosterone for both men and women is that testosterone is an important modulator of muscle mass, and acute increases in testosterone can be induced by resistance exercise.

For women, remember, the key word is “can.” Many factors affect how women react to resistance training, including the program itself, the trainee’s age, and the movement efficiency of the female. In regard to programming in general, the variables within must be selected such that the resistance exercise session contains high volume and metabolic demand in order to induce an acute testosterone response.

“Doing too many metcons or HIIT sessions can cause issues and may even lower your testosterone, as well as many other metabolic hormones.”

How to Train for Higher Testosterone Levels in Females

Any strength cycle longer than eight weeks seems to be the precursor to endocrine adaptation for increased testosterone levels. You may start with lower testosterone levels in the beginning, but as you progress in your strength cycle, you should see elevations in testosterone in the second and third phases.

When I talk about “increases,” I mean increases in resting, free testosterone and elevations post-exercise. The catch is, of course, that you need to do this sort of programming correctly. Doing too many metcons or HIIT sessions can cause issues and may even lower your testosterone, as well as many other metabolic hormones.

Strength Exercises for Increasing Testosterone

• Squat– The basic squat uses several large muscles simultaneously. Any squat variation will increase your testosterone, including the front squat and hack squat.
• Leg Press and Leg Extension– If you use machines as part of your workout plan, the leg press and extension are movements that also incorporate your bigger leg musculature, which can increase your testosterone.
• Deadlift– Another multi-joint movement that uses the bigger muscles of the lower body.
• Olympic Lifts– In general, Olympic lifting will increase your testosterone and decrease your cortisol, if done correctly. Everything associated with the lifts, including the auxiliary workouts such as complexes, will help you with this. But it’s important to do complexes correctly and know they are there not just for conditioning purposes, but to work strength in each aspect of the movement.

RELATED: You Are Missing the Point With Your Complexes 

Your best chance for an increase in testosterone levels involves:

• Moderate weight during the training phases prescribing moderate reps and sets.
• A test week after each phase of your training.
• A deload week at the end of each cycle.
• Including days of pure strength work without metcons or HIIT workouts.

Plyometric Exercises for Increasing Testosterone

Plyometrics can also work to build your testosterone levels. If you are doing plyometric work, it’s best to combine resistance training of the upper body with plyometrics for the lower body.

“For females, programming is the key to finding the best hormonal balance and response.”

The general purpose of plyometrics is to increase the power of movements by using both the natural elastic components of muscle and tendon and the stretch reflex. Essentially, you are using elastic energy and more motor-recruitment patterns. We could write an entire book on plyometrics, but just know movements like the box jump can improve your testosterone and metabolic hormones.

Conclusion

Your best bet for increasing your testosterone response is a mixture of cardiovascular exercise, high intensity interval training, and resistance training. For females, programming is the key to finding the best hormonal balance and response. Improper programming can hinder hormonal responses in the female body.

References:

1. Kraemer, WJ. et. al. “The Effects of Short-Term Resistance Training on Endocrine Function in Men and Women.” The European Journal of Applied Physiology and Occupational Physiology (1998): 69-76, accessed November 11, 2014, doi: 10.1007/S004210050389

2. Vingren, JL. Et. al. “Testosterone Physiology in Resistance Exercise and Training: The Up-Stream Regulatory Elements.” The Journal of Sports Medicine (2010): 1037-53, accessed November 11, 2014, doi: 10.2165/11536910-000000000-00000.

3. Tate, P., Seely’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 37-38

4. Abrahams, P., How the Body Works. (New York: Metro Books, 2007), 263

5. Baechle, TR., and Earle, RW., Essentials of Strength Training and Conditioning: Third Edition (Illinois: Human Kinetics, 2008), 414-415, 423

Photos courtesy of CrossFit Empirical.

The post How Women Should Train for Optimal Testosterone Levels appeared first on Breaking Muscle.

Eagle Rock WERKSHOP was founded and developed by Chriztina Marie. Chriztina, who worked in the apparel industry for over twelve years, began the company through Kickstarter. It did not take long for the company to reach its goal and become a full-access online store and wholesaler.

About Werkshop Leggings

As of this writing, Werkshop has seventeen design concepts, all of which are unique and eye-catching. They are all cropped length. The leggings I wanted, the Brown Sugar Leggings, were in short supply and I was one of the few to be able to get them in my size. I tested these leggings doing Olympic lifting, overhead squats, kettlebell work, bodyweight and gymnastics exercises, and running.

“As I completed my overhead squats, I was surprised by how these leggings kept my knees from tracking inward, which I have to constantly be aware of.”

WERKSHOP leggings are not your average leggings, which are usually thin and more concerned about visuals than the performance side of things. These leggings are more like compression pants. I own a pair of 2XU compressions, and the WERKSHOP leggings are almost as good (keyword being almost). The compression aspects of these leggings give a sense of muscle control. As I completed my overhead squats, I was surprised by how these leggings kept my knees from tracking inward, which I have to constantly be aware of.

LEARN MORE: Compression Socks Improve Recovery in Marathon Runners

WERKSHOP leggings wear like a second skin. Once you start to exercise, you don’t even realize you have them on. I live in Nevada so it gets so hot here and sweating is inevitable. WERKSHOP leggings stayed dry and wicked extremely well for this weather. They were also breathable and they had a bit of a cooling effect. Running in these leggings are so extremely comfortable in that they do not ride up like some running pants do, so say good-bye to the wedgie! Also, no chafing occurred after running for a long distance.

What Is Unique About Eagle Rock WERKSHOP?

• Fabric – WERKSHOP uses Italian fabric that is a durable and very technical fabric. This fabric uses four-way stretch, which allows for a better fit and stretching during movement.
• Zero Camel Toe – Ladies, we all know what this is. WERKSHOP uses a diamond gusset to prevent this particular issue.
• Flatlock Seams – These prevents the seams from ripping. It also provides for excess seam allowance and prevents chafing.
• Water Resistance – Enjoy stand-up paddleboarding or kayaking? You can wear these leggings for those sports and the moisture wicks away.
• UPF – Offers UV protection of UPF 50, which is the maximum allowable

Sizing

As with any company, please check the size chart. And don’t just guess, but actually invest in a measuring tape for the best results.

WERKSHOP’s sizes range from small to extra large. The sizing guide is a bit confusing to find on the website, but when you click on a pair of leggings you like, that page will show you a sizing chart. WERKSHOP leggings run small, so I recommend that if you are in between sizes, you go up one size for the best fit.

Since this business is still fairly new, you can e-mail Chriztina or the WERKSHOP team to help you with sizing. Worst-case scenario, you can always return your item within fourteen days for a refund.

Cons

My biggest issue with these leggings was the waist. Every body is different, so for some people this may not be a problem. But while I was doing overhead squats, the waistband began to twist and lower, which meant I had to constantly pull up my pants. This could have been a sizing issue on my part, but the waist was the one area that began to sag first. Even while running, the waistband began to lower down and I had to pick up my leggings in order for them to fit correctly.

Second, WERKSHOP may have a lot of prints, but many times they are sold out. As of this writing, eleven of their leggings were completely out of stock. In most cases, you will have to wait weeks to months to purchase the leggings you want. Even though this is an issue, these leggings are so durable and technical that I think they are worth the wait.

And once you order them, they will arrive quickly. I was surprised at how fast my items shipped. From the time I ordered to the day I received my leggings it took a total of three business days. They also ship worldwide.

Lastly, leggings are never really on sale with this company. The only time you can buy an item at reduced cost is when there is a sample sale (which is rare). During sample sales, the leggings are stitched the same, but there may be some small imperfections on the print. If you are fortunate enough to discover a sample sale and your size is available, it will usually drop the cost down to $65.00, but you also cannot return the item purchased.

Caring for This Product

These leggings are fairy low maintenance. I always recommend you hand wash all of your technical fabric and exercise clothing. With WERKSHOP you can machine wash your leggings in warm water and air-dry them, which can make laundry time easier.

Conclusion

Even though WERKSHOP leggings are a bit on the pricey side, they are worth every penny. The fact that these leggings are a hybrid of regular leggings and compression pants is a unique quality. I was impressed with these leggings and how well they performed during the toughest of workouts. Oh, and WERKSHOP sews all of their products in the United States, which is a major bonus in my book.

Eagle Rock WERKSHOP leggings are available for $88.00 at Werkshop.com.

The post Eagle Rock WERKSHOP Brown Sugar Leggings (Product Review) appeared first on Breaking Muscle.

The Chemistry of Sodium Bicarbonate

There are a few things about chemistry you need to know before discussing baking soda (I promise it’s not crazy). First, a few facts:

• Baking soda is also known as sodium bicarbonate
• This is written as NaHCO₃ chemically.
• Baking soda is alkaline, or basic.

Now let’s talk abut buffers. In chemistry, buffers resist pH change by neutralizing added acid or added base. Buffers contain significant amounts of both a weak acid and its conjugate base. A conjugate base is part of a reaction where one part of the compound transforms into the other by gaining or losing a proton. The conjugate base gains or absorbs a proton in this chemical reaction.

RELATED: Altitude Training and Baking Soda: A Winning Combo?

We’ve all heard about lactic acid, but as new science shows, it’s not the cause of muscle fatigue as originally thought. The actual cause of muscle fatigue is the process of an exercise-induced decrease in pH, which is also known as metabolic acidosis. (The lower the pH the higher the acidity.)

Complete fatigue may occur with lactate concentrations between 20 and 25 mmol/L, and some cases more than 30 mmol/L following multiple dynamic-exercise sessions. There are other factors that cause an increase in H⁺ but since we are strictly talking about lactate, we will stick with this.

Baking Soda and Fatigue

According to Food and Nutrition Sciences, a build-up of acid inside the muscle cell is a factor responsible for muscular fatigue. Thus, the total muscular capacity is limited by the progressive increase in acidity within the muscles caused by an accumulation of lactate and H⁺ ions. This inhibits energy transfer and the ability of muscles to contract. The body’s defense against this is bicarbonate buffers, which help neutralize the acid produced by intense exercise.

Since baking soda is an alkalizing agent, it reduces the acidity of the blood (the buffering action). This action may be able to draw more of the acid within the muscle cells out into the bloodstream, and thus reduce the level of acidity within the muscle cells. This in turn can delay the onset of fatigue.

“The body’s defense against this is bicarbonate buffers, which help neutralize the acid produced by intense exercise.”

This would benefit athletes whose intensities range between 80-125% of peak oxygen uptake. People within this category regularly stress the anaerobic glycolysis system, which produces a lot of acidity. So, think of your sprinters (swimming, cycling, or running) CrossFitters, Olympic lifters, and even those who do high intensity interval training on a different platform.

Does Baking Soda Prevent Performance Decline?

A study conducted by the Journal of the International Society of Sports Nutrition tested baking soda supplementation on tennis athletes. Prolonged tennis matches result in fatigue, which invariably impairs skilled performance.

Nine male college tennis players were recruited for this randomized crossover, placebo-controlled, double-blind study. The participants consumed baking soda (0.3 g. kg^-1) or sodium chloride (0.209g. kg^-1). On their third match, the participants were given an additional supplementation of 0.1g. kg^-1 of baking soda or 0.07g. kg^-1 of sodium chloride. The study called for the Loughborough Tennis Skill Test, which was performed before and after each simulated match.

The Results

• Post-match bicarbonate and base excess were significantly higher in the bicarbonate trial than those in the placebo trial.
• Blood lactate significantly increased in the placebo and bicarbonate groups.
• The match-induced change in blood lactate was significantly higher in the bicarbonate trial.
• Blood pH remained unchanged in the placebo trial, but was significantly increased in the bicarbonate trial (remember the pH scale), which indicated a more alkaline environment.

“This study suggests that bicarbonate supplementation could prevent the decline in skilled tennis performance.”

In regard to tennis performance, service and forehand ground stroke consistency scores declined significantly after the simulated match in the placebo trial, while in the bicarbonate trial these elements were maintained. The match-induced declines in the scores were significantly larger in the placebo trial than those in the bicarbonate trial.

Looking at the forehand and backhand ground strokes combined, the consistency scores showed a trend of decrease after the simulated match in the placebo trial, while it increased slightly in the bicarbonate trial. This study suggests that bicarbonate supplementation could prevent the decline in skilled tennis performance.

Can Baking Soda Enhance Power Output?

A study conducted by the British Journal of Sports Medicine sought to assess the effect of sodium bicarbonate ingestion upon repeated bouts of intense, short-duration exercise.

Twenty-three subjects participated in this study, which included eight females and fifteen males, aged at 21.4 ±2.3. Subjects completed six trials, three following the ingestion of sodium bicarbonate (300mg/kg bodyweight) and three following the ingestion of a placebo (8g of sodium chloride or salt). Each trial consisted of ten, ten-second sprints on a cycle ergometer with a fifty-second recovery between each sprint.

“Peak power output was also greater in the bicarbonate trial, with it being significantly higher during the final ten-second sprint.”

The bicarbonate trial produced higher mean average power outputs in all ten of the ten-second sprints, with the difference in average power output being statistically significant in eight of these. The results also revealed that the difference in the average power outputs attained during the bicarbonate and placebo trials increased as the number of sprint repetitions increased.

Peak power output was also greater in the bicarbonate trial, with it being significantly higher during the final ten-second sprint. It was concluded that during exercise consisting of repeated, short-duration sprints, power output was enhanced following the ingestion of sodium bicarbonate.

How to Introduce Baking Soda Into Your Life

Some of you may be thinking, “I’m going to buy a huge tub of baking soda and put it on everything.” Please, don’t do that. Ingesting too much baking soda can cause unpleasant side effects such as vomiting, gastrointestinal discomfort, bloating, and diarrhea. If you don’t drink enough water, vomiting and diarrhea are common side effects. Even small amounts of baking soda can cause GI distress depending on your body. In addition, you should always contact your primary care manager before you add any supplement into your routine.

RELATED: Shocking Things You Need to Know Before Taking Supplements

Now that I have given you a bit of a disclaimer, the normal recommendation is that you need one liter of water when ingesting 0.3 grams per kilogram of body mass. The water will help with absorption and decrease your chances of GI distress. Baking soda does not linger around the body, so it’s important to take it and work out about an hour or so later. Don’t take it and then train five hours later.

Summary

Baking soda is nothing new. This type of supplementation has been around since the 1970s, but it’s making its way back into the fitness mainstream. The benefit of being able to push through that last bit of a workout and the decreased recovery time may be worth it for you. Plus, baking soda is rather cheap compared to some of the other supplements out there that claim the same effects. Just take a trip to your primary care manager first to clear yourself to introduce this supplementation into your life.

References:

1. Wu, CL., et. al. “Sodium Bicarbonate Supplementation Prevents Skilled Tennis Performance Decline After a Simulated Match.” Journal of the International Society of Sports Nutrition (2010): 33, accessed October 24, 2014. DOI: 10.1186/1550-2783-7-33

2. Shelton, J., et. al. “Sodium Bicarbonate – A Potent Erogoenic Aid?” Food and Nutrition Sciences (2010): 1-4, accessed October 24, 2014. DOI: 10.4236/fns.2010.11001

3. Lavender, G. et al. “Effect of Sodium Bicarbonate Ingestion Upon Repeated Sprints.” British Journal of Sports Medicine (1989): 41-45, accessed October 24, 2014. PMCID: PMC1478644

4. Tro, NJ. Principles of Chemistry, A Molecular Approach. (New Jersey: Prentice Hall, 2010), 80, 598-599

5. Baechle, T. and Earle, R., Essentials of Strength Training and Conditioning, Third Edition. (Illinois: Human Kinetics, 2008), 29-30

Photos courtesy of Shutterstock.

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I suggest that pull-ups is an umbrella category, and there are several different variations within that category including the overhand grip (traditionally called the pull up), reverse grip (the chin-up), and opposing grip. In this article, we will explore the chin up in-depth and how it activates our muscles, as well as how it differs from the pull-up.

Note: Throughout this article, when I say pull-ups, I am speaking about strict pull-ups.

Left: chin up; Right: pull up.

What Exactly Is a Pull-Up?

A pull-up is a multi-joint upper body exercise. The pull-up can increase shoulder girdle stability, upper body muscular pulling strength, and performance of activities requiring high levels of relative strength. The pull-up and its variations can be progressed, regressed, and performed throughout a training year.

The muscles used in the pull up in the static stability start position include: the middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, latissimus dorsi, teres major, subscapularis, biceps brachii, brachialis, brachioradialis, flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum profundus, flexor digitorum superficialis, and flexor pollicis longus, external oblique, and erector spinae. That’s a lot of muscles activated by one movement!

During the ascending phase (the pull portion) all the muscles work together, acting concentrically. During the descending phase the muscles act, you guessed it, eccentrically. The pull-up is a closed kinetic chain upper body exercise that promotes stability in the shoulder joint and multiple contractions, which can be transferred to different movements like rope climbing, swimming, and even fighting.

A closed kinetic chain exercise is one where the terminal joint is met with considerable resistance that prohibits or restrains free motion or the distal joint segment is immobile. In layman’s terms, the hands or feet involved in the body part you are exercising is connected to something solid, like the ground or a bar. Other examples of closed kinetic chain include the back squat and push-up.

Pull up, back and front.

What Does a Chin Up Activate Versus an Overhand Pull Up?

A study published by the Journal of Strength and Conditioning Research aimed to compare the conventional pull up and chin up with a rotational exercise using the perfect pull up twisting handles. 21 men (24.0 ± 2.4 years) and four women (23.5 ± 1 years) volunteered to participate in the study.

Electromyographic (EMG) signals were collected by the researchers. The EMG signals were normalized to peak activity (peak muscle activation) using a maximum voluntary isometric contraction (MVIC). The process of normalizing using MVIC is a manual test usually used to produce a maximum contraction of the muscle in question.

In this trial, three tests were used in order to find the contractile values (the average). The trial was expressed as a percentage of overall muscle contraction. Average EMG muscle contraction values were as follows for each individual muscle:

• Latissimus dorsi: 117-130%
• Biceps brachii: 78-96%
• Infraspinatus: 71-79%
• Lower trapezius: 45-56%
• Pectoralis major: 44-57%
• Erector spinae: 39-41%
• External oblique: 31-35%

Taking these average values allowed researchers to see which muscles increased in muscle activation during pull up testing. The pectoralis major and biceps brachii had significantly higher EMG activation during the chin up than during the pull up. The pull up had greater activation of the lower trapezius than the chin up.

A general pattern of sequential activation occurred, suggesting that pull ups and chin ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus doris recruitment. Even though the pattern is the same for pull up and chin up, the activation is at different intensities.

A common misconception about the chin up is that it does not recruit the same muscles as the pull up, namely, the latissimus dorsi. But the research showed that in both the chin up and pull up, motor recruitment patterns for the muscle groups were generally the same. The chin up has more contraction in the biceps brachii and pectoralis major, but initial static stability and ascension is the same.

The Role of the Shoulder, the Elbow, and Velocity

Let’s talk about shoulders and elbows. Gathering data from the University of Michigan, we are able to see where the chin up and pull up differ anatomically and why certain muscles are recruited more than others.

First, we will talk about velocity. The overhand pull up has two times the average velocity of flexion of the chin up. The reason for this is because the arms are wider in the overhand pull up than the chin up, which would cause for slower velocity for the chin up (and further distance in the chin up).

The elbow joint range of motion for the chin up sits at roughly 126°. The overhand pull-up range of motion sits at 136°, which makes the overhand pull up have greater range of motion. This elbow range of motion can explain why the chin up has more biceps involvement versus the pull up.

The shoulder range of motion for the chin up sits at roughly 163°. The overhand pull-up range of motion sits at roughly 182°, which makes the overhand pull up have a greater overall shoulder range of motion. This can explain why the chin up activates the pectoral muscles and the pull up activates the lower trapezius more so than the chin up.

But just because something has more range of motion doesn’t necessarily mean it’s better. Greater range of motion can mean different muscle activation in the movement, especially for the closed kinetic chain movement like pull up variations.

The Chin Up and Sports

Chin ups are important to baseball pitchers for the acceleration phase of throwing as well as tennis players in the acceleration phase of the tennis forehand. If you CrossFit, the strict muscle up uses the chin up to help with the initial pull because the biceps brachii are in full activation. When it comes to chin-ups and overhand pull-ups, the same muscles are activated but at different strengths, so it’s about how the exercise will benefit the progressive movement or sport you are working towards.

Take Away on the Chin Up

At the end of the day, a pull up is a pull up, if you do reverse grip (the chin up), opposing grip, or overhand grip. To say one is not a pull up is not thinking with an open mind. Many people use several grip styles to get better at different movements. Chin up or overhand pull up? It’s important to know how to do both, and not just do them, but do them well.

References:

1. Youdas, JW, et. al. “Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect Pull-Up Rotational Exercise.” Journal of Strength and Conditioning Research (2010): 3404-14, accessed August 26, 2014, doi: 10.1519/JSC.0b013e3181f1598c

2. Ronai, Peter. “The Pull-Up.” The Strength and Conditioning Journal (2014)” 88-90, accessed August 26, 2014, doi: 10.1519/SSC.0000000000000052

3. Baechle, Thomas and Earle, Roger. Essentials of Strength Training and Conditioning, 3^rd Edition. (Illinois: Human Kinetics, 2008), 584

4. Biel, Andrew. Trail Guide to The Body, 3^rd Edition. (Colorado: Books of Discovery, 2005), 54-107

5. Gross, Melissa PhD. “Angular Kinematics.” University of Michigan (1998):efirst, accessed August 27, 2014.

Photos courtesy of Shutterstock.

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I recently found a company called QALO (pronounced kay-lo), which stands for quality, athletics, love, outdoors. QALO manufactures wedding rings that are durable enough to be worn in the toughest of workouts or work situations.

I know the word “ring” may imply that this company was created by women for women, but it was actually founded by two men named Ted and Casey. Ted and Casey found that their traditional wedding rings were a bit of a nuisance for their active lifestyles. They saw this same dilemma occurring for many men in fields such as military special operations, first responders, cops, and professional athletes. Taking this into account, the QALO ring was born. I recently purchased one of these QALO rings and put it through the proverbial ringer myself.

How They Are Made

QALO makes their rings out of 100% medical grade silicone. Silicone is made from silicon dioxide, or silica, which is found in nature in quartz or beach sand. Silicone is in everything from aerospace products to household goods. Silicone is extremely durable, water-resistant, fireproof, and even mildew-resistant.

How the QALO Held Up to My Testing

The first thing I did with my QALO ring was work out in it. I used every piece of equipment I had to see how this ring would hold up during my training session, including slapping a bunch of chalk on it. To my surprise, the chalk didn’t bunch up in and around the ring, whereas with a regular wedding band when your hands begin to sweat, the chalk gets stuck in some areas.

My traditional wedding band had a tendency to pinch my ring finger whenever I would do any movement with a barbell, kettlebell, or even a pull up bar. With the QALO ring, there was no pinching at all, just comfort throughout my workout. It seemed to meld with my finger.

Doing pull ups on metal bars can also cause traditional rings to get scratched up. I tested the QALO ring through strict pull ups, traditional kipping pull ups, and butterfly pull ups. I loved that I didn’t even notice it was on my finger. In the area of durability in an intense, sweaty, heavy workout this ring gets an A+.

I also tested the QALO ring in a wet environment. Because it is made of silicone, the ring is essentially waterproof and the water beads off the ring. If you are an adventure racer or swimmer, you will love this quality in the ring. I also wanted to see if it would have an odor if I left it out and did not dry the ring, and I was pleasantly surprised that no nasty odor emanated from the ring itself. I do recommend that you take off the ring to air out your own ring finger because they can fit a little snug, but in regards to the ring, there was no odor at all.

I took a bit of a risk and also tested the ring near a heat source (yes, I used my stovetop). Now, just to be clear, I did not put my ring in a fire, but rather near a gas range that was heating my saucepan, nor did my finger go anywhere near the heat source. I used a set of chopsticks to suspend the ring above the saucepan. I wanted to see if any damage would come to the ring. To my surprise, the ring did well. I am still wearing it and there were no marks, melting, or stretching resulting from this test. (Please, do not try that test at home.)

I did this heat test mainly for firefighters or those who work in a hot environment. I can say that my ring held up to this scenario without damage. The silicone in the QALO ring is an electrical insulator, which means electricity does not travel easily through it. This would be a safer alternative to your normal wedding band if you work in a field where you are around electricity, but always be safe and wear proper clothing and equipment. And speaking of safety…

How the QALO Ring Can Save Your Fingers

One important quality of this ring is its rubber-like feel and behavior. The QALO ring is meant to move with your finger. For example, if you are swelling, the ring will still fit perfectly with comfort. If you jump out of airplanes, these rings are actually okay to wear. In extreme cases, if the QALO ring gets caught on something, the ring will stretch and break, which is, of course, better than the alternative of losing a finger.

For those of you in martial arts, if the ring gets caught on something, the rubber-like consistency will keep it from pulling on your skin, especially since the material is soft. The important thing to mention here is these are extreme cases. This ring is not meant to break, but if you are in a situation where a ring needs to break to save your finger, these rings will do it.

Other Great Features About QALO Ring

First and foremost, QALO ships extremely quickly. From the time I bought it online, it was only two days later that I had the ring.

Second, the QALO ring came with a mesh bag. When I removed my traditional rings, I put it them in that bag. It helps keep your traditional rings in one place and lowers your risk of losing them in your purse or gym bag. It also has a clip so you can clip it to just about anything.

Both male and female rings are available for purchase. Know your ring size before purchasing. Male rings are bigger in width than the female ring. The male colors include black, cobalt, dark grey, and purple. Female rings come in emerald green, light grey, and purple. Ten percent of all purple rings sold go towards the Alliance for Lupus Research. They chose the Alliance for Lupus Research because one of the creators, Ted, has a family member that suffers from lupus.

My Conclusion on QALO

For those who are married or engaged, it may or may not matter to you if you take off your ring while working out. But this QALO ring is a great way to express love and commitment to one another through the toughest of athletic or work situations. This ring also gives people who work in certain jobs the ability to wear a wedding ring when traditional rings cannot be worn, and this is the greatest benefit to the QALO ring.

QALO Rings are available for $15.99 and up at QALORing.com.

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