February 2014 ~ BODYBUILDING MAURITIUS & SOUTH AFRICA

Wednesday, February 26, 2014

Harold Poole: Uncrowned Mr. Olympia.

Harold Poole: Uncrowned Mr. Olympia

Born December 25, 1943

Louisville, Kentucky, USA

Poole arrived (without wrapping) as a 1943 Christmas day gift to his parents in Louisville, Kentucky. His athleticism was apparent after he became quarterback on the football team at Shortridge High School in Indianapolis. He placed fourth in the state high-school wrestling championships, ran 440 yards in 50 seconds, and put the 12-pound shot 55 feet.

A speech problem caused Poole major concern, so he took off from school for a year to attend the Bogue Institute for Stammerers in Indianapolis.

In 1960, Poole entered the Mr. America and at age 16 took 18th place. His final AAU teen opportunity came in June 1963, where he won most muscular, but was the runner-up to Vern Weaver.

Three months later, Poole switched to the IFBB and, at age 19, he won the Mr. Universe. The next year, he became the first African-American to be named Mr. America (Chris Dickerson, in 1970, was the first African-American to win the AAU Mr. America). Poole then became the only man to compete in the first three Mr. Olympia contests.

He retired from IFBB competition following the 1982 Night of Champions when he placed out of the top 10.

Source: www.ifbbpro.com

Contest History

1960

Mr America - AAU, 18th

Mr Mid-America - AAU, Most Muscular, 2nd

1961

Mr America - AAU, 4th

Junior Mr America - AAU, Central Overall Winner

1962

Mr America - AAU, Most Muscular, 1st

Mr America - AAU, 2nd

Mr North America - AAU, Winner

1963

Mr America - AAU, Most Muscular, 1st

Mr America - AAU, 2nd

Teen Mr America - AAU, 2nd

Universe - IFBB, Tall, 1st

Universe - IFBB, Overall Winner

1964

Mr America - IFBB, Tall, 1st

Mr America - IFBB, Overall Winner

1965

Olympia - IFBB, 2nd

1966

Olympia - IFBB, 2nd

1967

Pro Mr America - WBBG, Winner

Olympia - IFBB, 3rd

1968

Pro Mr America - WBBG, Winner

1971

Mr USA - IFBB, Tall, 1st

1972

Mr World - IFBB, Tall, 3rd

1979

Canada Pro Cup - IFBB, Did not place

1980

Night of Champions - IFBB, 11th

1981

Canada Pro Cup - IFBB, 9th

Grand Prix California - IFBB, Did not place

Grand Prix New England - IFBB, 9th

Night of Champions - IFBB, 6th

1982

World Pro Championships - IFBB, 9th

Source: www.musclememory.com

Triceps PRESSdown for mass. By Veeraj Goyaram

12:08 PM TRAINING MEGASECTION No comments

Triceps press down for mass
By Veeraj Goyaram
Newlands, Cape Town, South Africa

Turn the triceps cable pushdown station into a serious triceps mass building machine with the triceps PRESSdown. Regular PUSHdowns, as you all know, are performed by moving the forearms in an arc and emphasizes the lateral (outer) head of the triceps muscle.

HOW TO PERFORM AND SPECIAL POINTERS:

The triceps PRESSdown is performed as follows:

1. CHOICE OF HANDLE: A regular straight pressdown handle is recommended. If you feel discomfort on the wrists you may try to use a cambered pressdown handle. Experiment to see which type works best for you. I am not going to tell you that one handle is better than the other. A fairly narrow grip is recommended.

2. Starting from a bottom extended position slowly bring up the handle to lower chest level while flaring the elbows out. Remember here that the elbows are not tucked to the side as in triceps pushdowns.

3. PRESS the handles down. This is literally a pressing movement. Think of it as an upright close grip pushup.

4. It helps to maintain a slight forward bend in the torso. The use of a wrist strap is also

recommended. I recommend the REVENTON wrist strap for those in South Africa. You can get these at Dischem Pharmacies or purchase them online

BENEFITS

The triceps PRESSdown allows you to use more weight to overload the triceps. As you build up your strength don’t be surprised if you start using the whole stack and pin barbell plates to the stack. Beginners and those new to the movement please don’t rush to stack up the plates. Learn to perform the movement first. Furthermore I have noted that this movement is less stressful on the elbows. I have a mild case of tendonitis from years of lifting and I see that this variation does not bother my elbows at all.

Look what the triceps PRESSdowns did for me!

My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka and Dr. Tertius Kohn, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

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Whey protein intake: 20g per serving may be enough. But is 40g wasteful? By Veeraj Vic Goyaram

11:39 PM NUTRITION MEGASECTION No comments

Supplement Science Update

Whey protein intake:
20g per serving may be enough. But is 40g wasteful?

By Veeraj Vic Goyaram

How much is ideal?

Often when downing a good whey protein shake you may wonder whether you are drinking enough or too much. Whey protein isn't cheap these days and it is essential to know the dose that gives you the most anabolic bang for your protein buck. Some (but not all) supplement sellers may tell you that more is better because this means more business to them. We can't blame them but we can open your eyes on certain topics. That's why today we bring you this update on protein supplement research that specifically looked at the effect of whey protein dose on muscle protein synthesis.

Scientists from the Universities of Exeter, Birmingham, Stirling and Derby (Witard et al., 2014) teamed up and studied the effect of several doses of whey protein on the muscle protein synthesis response.

The subjects were healthy males with lifting experience and weighed on average 80kg with 15% bodyfat. They were given either 0, 10, 20 or 40g whey protein both at rest and after training. The results, summarised below, were quite interesting:

A. Protein synthesis increased with ingestion of 20g protein compared to 0g and 10g

Muscle protein synthesis (MPS) increased with increasing protein ingestion such that ingestion of 10 and 20g of protein led to greater MPS (50% and 30% respectively) than when no protein was consumed (0 g).

Figure 1: 20g whey protein gives better MPS than 10g and o g.
However, 40g whey protein did not increase MPS significantly

B. Taking 40g whey protein didn't further increase MPS than with ingestion of 20 g. You can see in Fig. 1 that MPS with 40g is not greater than 20g. This means that for twice the protein expense you are not getting anything in return.

B. Taking 40g whey protein leads to greater amino acid oxidation as shown by greater rates of amino acid oxidation and urea production (Fig 2A and 2B).

Figure 2: A. 40g whey protein leads to greater amino acid breakdown (oxidation) and Urea production (Graph B)

The "Muscle Full effect"

This study agrees with other studies which showed no greater rate of MPS with increasing protein ingestion. For example, studies by Symons et al., (2009) showed that a protein meal (equivalent to 113 g lean beef, 30 g protein, and ∼10 g EAAs) was equally effective as a 340 g serving of lean beef (90 g protein and 30 g EAAs) for the stimulation of MPS.

What explains the fact that MPS is not increased with 40g protein is the “muscle full effect” which is based on the notion that once a limit of amino acid delivery to muscle is achieved the cells will no longer use amino acids for MPS.

Some thoughts

20g protein per serving gives you the best anabolic bang for your protein buck. This is the minimum you must aim for at each intake.

Is consuming more than 20g wasteful? I don't think so. The stimulation of MPS is not the only thing that the body needs protein for. Your body needs the protein to make hormones, enzymes, antibodies and other protein-based molecules. I personally go for about 40-50g per intake x 4 meals per day. I don't think that my body ended up absorbing only 20g x 4 meals=80g protein for the day. I was making muscular gains.

I am often "guilty" of the practice of eating all of my day's meals in just two sittings, morning and evening (100g protein per intake). My body composition improved. I was seeing the same results as splitting the day's food intake into 2 meals vs. eating the same amount in 4 meals. A meta-analysis by Dr. Brad Schoenfeld (Schoenfeld et al., 2015) showed that lean body mass was retained quite well in dieters who ate less (1-2) meals as well as more (3-4) meals.

Note that older individuals may need more than 20g of protein per serving because their body respond less well to protein, a phenomenon called "anabolic resistance". About 40g/ intake is recommended for them.

Anything you didn't understand? Was the article too complicated? I am open to suggestions!

Email me on vicgoyaram@gmail.com

or write in comments below!

References

Schoenfeld BJ et al. Effects of meal frequency on weight loss and body composition: a meta-analysis Brad Jon Nutrition Reviews. 73(2):69–82, 2015

Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 2009;109:1582–6.

Witard OC, Jackman SR, Breen L, Smith K, Selby A and Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr 99: 86-95, 2014.

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