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Justin Leonard: There is no way to gauge this from workout to workout. This is true because everyone has a different body type. Your strength could go up, or it could go down for a number of reasons ranging from diet, weather, rest, or even the time of day you train.
Expect to see no improvement from workout to workout. Instead monitor your progress over the course of a month. Strength increases very slowly when you're drug-free. Don't expect too much, too fast . . . High Calorie Shakes Vs Muscle Builders Question: I was wondering which would be better to use: Mega Mass Protein shake, or Weider Muscle Builder? What is the difference between the two? Justin Leonard: Other than slight differences in protein and calories per serving, these two products, and anything similar are virtually the same thing. They're named differently for the sole purpose of marketing. In other words, they can produce more of the same thing, slightly change the caloric information [to make it a legally different product], and sell it under a different name. Bad Protein? Question: I just recently bought some whey protein. When I take it, I notice my stomach getting bigger and I feel bloated. I'm a fairly small sized man with a big belly. My main priority is to to get those abs. What should I do? Justin Leonard: There could be several reasons you're experiencing the bloating. More than likely, the additives in the protein formula are the cause. Filling agents such as pectin, guar gum, locust bean gum, and anything containing the word lactose can cause bloating. Clenbutrx Question: I saw an add for a thermogenic product called Clenbutrx which is supposed to work to get rid of fat deposits. Do you know if this product is as good as they say? Justin Leonard: Clenbutrx by VPX Sports is definitely another severely hyped-up product. Clenbuterol, the word in which Clenbutrx is derived, has some of the most effective thermogenic fat-burning and steroid-like properties, although it isn't considered a steroid.
The product description I read was so grossly untrue, they were saying that there was an ingredient that goes directly to the problem areas to burn fat: an absolute joke. Does it work? It will more than likely be an effective product in conjunction with the proper diet and exercise regiment because it has the standard fat burner ingredients.
The FDA will only allow so much of an ingredient to be in a supplement. So don't expect to find this product different than any other fat burner when it comes to ingredients. Wrong Info? Question: I was reading the Q&A section and stumbled upon some information that made me question it. This is regarding decreasing sodium intake for loosing body fat? As I understand, large doses of sodium are effective in exercising because of water retention and lots of water in the muscles acts like a shock absorber while exercising. Would you answer this? Justin Leonard: You're right! But only in the case of adding muscle mass. The problem with excess sodium as it pertains to weight/fat loss is that it causes excess water retention and can make problem areas more prominent.
In addition, the combination of sugar, salt, and fat create the perfect breeding ground for additional fatty stores. I can actually speak from experience. I use a sodium depletion technique a few days before I compete in bodybuilding competitions. It gives the abdominals a sharper look and just makes the entire body look harder. Why Doesn't The Ab-doer Work? Question: I just received the AB-DOER yesterday. Why do you think this machine is not any good? I have heard people say they get results using it. Justin Leonard: For the record, I don't advocate that these machines are ineffective. I simply advocate that you don't need to spend over $100 on a product that isn't going to do much for your abs. The diet and cardio are what create the visibility of abdominal muscles.
Training has very little to do with it (although some may be needed). I understand Mr. Abdo (the inventor) would want you to believe otherwise. I'm living proof. I don't train my abs in the off-season at all because I know that when I diet down for a bodybuilding competition my abs will show up in an extremely ripped condition. Again, I train absolutely zero times for at least 10.5 months out of the year.
To learn more about the Ab-Doer, go here! Weight Training Stunts Growth In Teens? Question: One trainer today told me that training with any type of weight other than very light weights could inhibit my growth. I am 15. Is this true? She said that efforts to build muscle at my age would be damaging. I can't see how it could be unless train incorrectly. Justin Leonard: You should be her trainer! She is correct, but only in the case that you're overdoing it (lifting) and causing damage to the joints and ligaments. This is basically, as you said, training incorrectly.
You're right and she's right. Although if I were her, I would have used the word "could" be damaging as opposed to "would" be damaging.
My advice: safety first, lift in moderation, don't try to impress anyone, keep a clean head, and live long . . . Leg Presses After Squats Question: Do you think two sets of 20 reps on the leg press is counterproductive after 3 sets of squats? If you talk to 20 people, you get 20 different answers. I always do them together and I do not feel overtrained. What is your opinion? Justin Leonard: Since everyone has a different body type it will vary. There is no right or wrong answer for this question. I personally think it's a good idea. It's also the norm; going from squats to leg presses or vice versa.
I might even suggest switching your course of action to fool the muscles. Try going from leg presses to squats. Stick with this plan for about 3 or 4 weeks, then go back to squats then leg presses. It should give the muscles an awesome shock! Any Tips For New Mothers? Question: I have reviewed your website thoroughly and I noted all body types except one: the new mom's body. That's why I focused on your ab info. Do you have any pointers for a lactating mom (can't really cut calories) that needs to restore abdominal strength? Justin Leonard: There's actually no difference in the way you go about strengthening the abs, even if you were once pregnant. The same techniques apply. If it's strength you're trying to develop, then exercise is needed.
The actual sculpting of the abs can only be achieved through diet modification and cardiovascular activity. If you can't cut calories, cardio will probably be your best bet. When it comes to increasing strength in the abs, a combination of cardio and exercise is the key to success.
Lastly, check with your doctor to ensure there are no physical limitations to what exercises you can do. In addition, you can get more tips at the following URL:
Firm Buttocks And Thighs Question: What can I do to firm my buttocks and thighs? Justin Leonard: he diet should always be your main focus whenever you want to firm or tone bodypart. Cardiovascular exercise should take second precedence. Lastly, target training such as leg machines, lunges, etc. can help. Always focus on the diet to tighten problem areas. A thermogenic formula can also help in conjunction with the diet. Low Bodyfat Levels Question: What bodyfat percentage is desirable for male and female bodybuilding competitors? I've heard 3 - 4% for guys and 7 - 8% for women, and that sounds dangerously low. Or am I wrong? Justin Leonard: Whoever gave you these numbers was accurate. The best of the best get can obtain even lower bodyfat percentages. I usually compete at approximately 2 - 3%. Again, this is considered normal for any top-level competitor.
It is also important to note that many use the juice (steroids and diuretics) to help them achieve these near impossible physical conditions.
If you plan on competing in the NPC (especially at the state level), get used to these low numbers. You'll see slightly higher numbers in most "natural" bodybuilding competitions. Sweating Burns Fat? Question: Does sweating help to burn fat? I have been working out at home for a few days now but I don't sweat as much as I used to when I'm at the gym. I'm worried that the workouts I do won't be any good if I don't sweat, especially the cardio. I need your expert advice. Thank you. Justin Leonard: It means absolutely nothing if you don't sweat during a workout. I personally never do. What is true is that the body burns fat more efficiently when it is heated.
The human body is like a car: It runs more efficiently and better utilizes its internal resources after it has been warmed up. Good Carbs & Bad Carbs Question: How can I tell the difference between good carbs and bad carbs? Justin Leonard: No such thing. You need a combination of simple, complex, and fibrous carbs. They each serve different functions in the body. You can learn more about carbohydrates at the following URL: http://www.leonardfitness.com/article/carbohydrates Biceps Training Question: When I do curls, should I keep my biceps totally secure to my side or is it ok for them to move a little? I always keep them totally secure. Justin Leonard: This is not required. As long as you can feel the "biceps" working, you're good to go. I personally use several unconventional training techniques in the gym. The bottom line is that they work for me. Sprinting & Muscle Mass Question: I am a sprinter, and I want to build more muscle mass. As a sprinter do you think getting bigger and having more mass will help me in sprinting or will it make me slower? Justin Leonard: It depends. Some people may become affected by the gain, although I feel most will benefit judging solely on how I see Olympic sprinters train.
Getting slightly bigger [especially in the legs] will more than likely help with your speed. All Olympic sprinters work with weights as part of their training regiment. Gail Devers, one of the top female sprinters in the world, squats 300 and 400 pounds on a regular basis.
Note: Squats are considered an advanced training movement and can be dangerous if the proper form is not used. Consider safer alternatives such as leg extensions or leg presses. |
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Strength Expectations