Newsletter
HotBod October 00
Welcome to all the new subscribers to the HotBod newsletter as well as those who have been with us from the beginning. Each month we'll explore issues relating to the three major areas of fitness: exercise, nutrition and supplementation. As always, your comments, questions and suggestions are always appreciated.
TRAINING CORNER: Lat Pulldowns: Close Grip vs. Wide Grip
A common question in weight training circles surrounds the performance of the lat pulldown. Namely, what is the difference between wide grip and close grip pulldowns and is one better than the other for developing the lats. In order to appreciate the answer to this question, it is necessary to understand the anatomy of the latissimus dorsi (lats). The lats are one of the largest muscles in the body and have multiple attachments, including those on the spine, scapula (shoulder blade), pelvis and humerus (upper arm bone). Because of these multiple attachments, the lat fibers are arranged in different directions, from almost perpendicular to almost parallel with the body. Since muscles are maximally stressed when an exercise moves in line with its fibers, the following protocols apply to lat training.
Close grip pulldowns target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers.
Wide grip pulldowns, on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle. Avoid using a hand spacing that's significantly past shoulder length, though. There are diminishing returns to performing pulldowns with an extremely wide grip. What's more, range of motion is restricted, resulting in reduced muscular development.
In final analysis, both variations of the lat pulldown are effective in developing the lats. As a rule, using a combination of these movements will result in optimal lat development. It also is important to remember that you can't isolate the lats. Using either movement will only help to shift the emphasis to one part or the other, but the entire lat (as well as many synergistic muscles) will be active throughout the exercise.
NUTRITION CORNER: The Best Time to Consume Carbs
Carbohydrate intake is one of the most hotly debated of all nutritional topics. Some dieticians advocate keeping carbs as low as possible while others prescribe consuming a high-carb diet. Regardless of which side you subscribe to, there are two times when carbohydrates are most beneficial: early in the day and immediate after a workout.
The bulk of your carbs should be consumed in the early hours. Starting the morning off with a large bowl of oatmeal for breakfast will help to fuel your energy for the rest of the day. Dishes like pasta, bread and/or rice are best eaten at lunch, as part of a sandwich or entrée. Then, towards the evening, you should refrain from eating starchy carbs. Since activity levels are low at this time, carbs are less likely to be used for energy, thereby increasing the potential for fat storage. Protein and vegetables are ideal for dinner, with no late-night snacks consumed.
Post workout is the other important time to consume carbs. During intense training, carbohydrate is the primary substrate used for fuel. By the end of your workout, glycogen (stored carbohydrate) levels fall precipitously. Consuming carbs post-workout helps to replenish glycogen stores.
In the post-workout period, it is best to consume an amount equal to ½ gram per pound of bodyweight. Thus, if you weigh 120 pounds, you should ingest approximately 60 grams of carbs. Simple carbs (such as grape juice) work very well, here. While under normal circumstances simple carbs are taboo (because they cause a rapid insulin spike), they are rapidly assimilated into your muscles after a workout, thereby facilitating glycogen storage. In addition, by consuming some protein along with the carbs, the insulin helps to shuttle amino acids into muscles, improving the rate of protein synthesis. Whey, egg, casein or soy protein powders work very well in the post-workout period. Shoot for ¼ gram of protein per pound of bodyweight.
SUPPLEMENT REVIEW: Creatine: Revisited
What is it: Creatine is a high-energy compound comprised of three amino acids.
What it does: Creatine fuels intense exercise, especially that lasting about thirty seconds or less.
The verdict: Studies have shown that creatine does benefit many individuals. However, it doesn't seem to be as effective for women as it is for men. What's more, if you have naturally high creatine stores (as is the case with a large percentage of the population), supplementation is of little benefit. And even for those who do benefit from creatine, results are fairly modest. Don't expect a miracle. Gains will only be a few pounds of muscle at maximum. In final analysis, creatine works best for serious fitness competitors and athletes (where small increases in performance and/or muscle can make the difference between winning or losing), with limited utility for casual lifters.
Supplement Grade: B
