You are viewing TuDominicano's blog MyFitnessPal is a 100% Free Calorie Counter and Diet Plan

mUSCLE UP THE SMART WAY

<!-- end article-header --><!-- Social Header Widget -->

Muscle Up The Smart Way: Your Expert Guide To Whey Protein Hydrolysate

Most of you know that whey protein is the way to go for building muscle, but what exactly is whey hydrolysate? <!-- <span> In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! </span> -->
<!-- <div wicket:id="descriptionPanel"></div> --><!-- end article-description --><!-- end article-author-by-line --><!-- Content from database -->

If number of syllables translated into number of pounds of lean mass gained, hydrolysate would win the supplement game hands down. But that's the thing: Does that addition to the "whey protein" phrase actually mean anything, or is it just a bunch of fancy-sounding bro-science, designed to make you cough up few more bucks each month?

Good questions. I've got the answers, and more. Today's lesson concerns whey hydrolysate, a hot-topic product in the muscle-building world.

What Is Whey Protein Hydrolysate?

Milk is composed of two major protein types: whey and casein. In human milk, whey makes up approximately 90% of the protein during early lactation and then it levels-out to about a 60:40 and 50:50 ratio of whey-to-casein in mature and late lactation, respectively. Contrast that with cow's milk, which contains only 20% of its protein from whey, with the remaining 80% coming from casein.

The emphasis of whey protein in human milk speaks to its role in supporting rapid development and a strong immune system, and the abundance of casein protein in cow's milk seems to explain the great majority of the allergies associated with consuming dairy.

After cow's milk is pasteurized and other processing takes place, the whey and casein can be separated by several means. Sweet whey, which only contains about 30-to-40% of its contents as protein, is the most basic form of food-grade whey. The remaining 60-to-70% of sweet whey is predominantly lactose sugar and fat. Filtration and other purification processes concentrate the whey to provide higher amounts of protein and yield fewer carbs and fat. These are called whey protein concentrates. A whey that's 90% or higher in total protein is referred to as a whey protein isolate.

Regardless of the level of concentrate or isolate, all of these forms of whey are still composed of extremely large peptide structures. To reduce their size, enzymes in your digestive system have to break the bonds between select amino acid sequences to yield smaller peptides that your body can actually use. To speed up that process, whey manufacturers can "pre-digest" the protein to create whey protein hydrolysate.

A hydrolysate can be created from sweet whey all the way up to isolates. Also, the enzymes and reaction conditions used - as well as the number of available bonds that are broken - dictate the final composition of the hydrolysate. The greater the degree of hydrolysis, the smaller the number of amino acids per peptide ... and the more bitter-tasting the resulting protein. So hydrolysates can vary a lot more than concentrates or isolates.

Hydrolyzed Whey Protein

Hydrolyzed Whey Protein

Hydro whey is perfect post-workout and as the ultimate cutting phase AND muscle building protein supplement!

Get your Hydrolyzed Whey today

Who's It For, Anyway?

Whey hydrolysate is great for anyone looking for a high-quality protein source capable of helping them achieve their total daily protein goals and maximize muscle growth. Additionally, because of its significant effects on insulin and satiety, a hydrolysate is a great protein source for post-workout supplements or anyone looking to increase muscle mass while reducing body fat.

What Does It Do?

Whey protein is ideal for stimulating muscle growth. It has been demonstrated to provide the greatest anabolic response to weight training. Whey has been shown to elicit up to a 122% and 31% greater muscle protein synthesis response to exercise than casein or soy, respectively.

Whey contains 30-to-50% more of the amino acid leucine, the essential and branched chain amino acid responsible for stimulating muscle-protein synthesis. It's "bioavailable" and rapidly-digested, spiking blood amino acid levels after consumption. The faster the rise in blood amino acids, the greater the peak and total muscle protein synthesis response. In that regard, whey offers the most bang for your protein buck.

Additionally, whey protein has been demonstrated to improve exercise recovery and immune function, as well as increase thermogenesis, improve fat loss, and reduce hunger. So not only is whey great for muscle building, it's also a powerful fat-fighting fuel! Whey protein hydrolysate has been suggested to augment the beneficial effects of whey protein due to its ability to increase plasma amino acid levels faster, and to a greater peak concentration than normal whey. Although studies in humans have not shown these differences to reach statistical significance, the blood amino acid response to hydrolysate versus whey seem promising. My dissertation work revealed that people consuming 30 grams of hydrolysate twice per day significantly increased muscle mass and reduced body fat without significantly affecting total body weight.

Sounds Awesome So Far ... Are There Any Downsides?

Paradoxically, while the rapid spike in blood amino acids from hydrolysate is beneficial for stimulating protein synthesis, it also increases amino acid oxidation - that is, the breakdown of amino acids for energy.

Some people consider this increased oxidation a waste of amino acids, but that's a simplistic view of protein metabolism. Just because these amino acids are used for energy, rather than stored, doesn't mean they're "wasted." Whey is still more anabolic when compared to other protein sources that don't cause such a large increase in amino acid oxidation. If you think that's a downside, I've got some beachfront property in Utah you might be interested in.

Another potential downside - if you want to call it that - is that whey protein hydrolysate generally costs significantly more than normal whey protein. The greater the degree of hydrolysate, the greater the cost will be. Hey, you get what you pay for. As a customer, you have to "whey" the potential benefits against the increased cost.

How Much Why Protein Hydrolysate Should I Take?

Depends on your body weight, total protein intake, and whether you consume it alone or with other protein sources. Since whey hydrolysate is rich in leucine, you don't need as much of it to maximize muscle growth as you would from other protein sources. For example, for a 200-pound male looking to increase muscle mass, I'd recommend 25-to-35 grams of whey hydrolysate immediately post-workout or in place of your current protein supplement. Achieving that same effect with chicken breast might take 45 grams.

When Should I Take This?

Whey hydrolysate can be consumed any time of the day, but many people take whey hydrolysate both pre- and post-workout.

Consuming whey pre-workout ensures that an adequate supply of amino acids will be present in the bloodstream during the workout. Might it upset your stomach? Unlikely. Whey hydrolysate is easily-digested and gut-friendly.

Consuming it post-workout allows you to jumpstart recovery by maximizing the anabolic response to exercise and increasing protein synthesis. Research shows that whey hydrolysate can augment the growth response to weight-training sessions, reduce body fat and recovery time, and reduce muscle soreness.

How To Choose A Product?

I recommend looking for a product that contains an extensively hydrolyzed whey protein, of at least a 15-degree of hydrolysis. My study used a 32-degree derived from an 80% whey protein concentrate, which is about as high as you'll want to go because the bitterness becomes disgusting. If you want fewer carbs and less fat, then choose a hydrolysate derived from an isolate or 80% whey protein concentrate starting material. If you want smaller peptides, go with a 20-to-32 degree.

Are There Any Side Effects Lurking Around The Corner?

Though some people are allergic to whey, allergies aren't nearly as prevalent as it is with casein, soy or wheat protein. In fact, even those who might otherwise experience upset stomach, pain, diarrhea, vomiting, and other GI distress arising from a dairy allergy have been shown to have no significant adverse events from an extensively hydrolyzed whey of predominantly low-molecular-weight peptides.

Should Anyone Avoid It?

If you've been advised by your physician not to consume this product due to a health condition, then don't. While most people tolerate whey protein hydrolysate very well, those with very severe allergies to whey should use caution.

Take Me To The Bottom Line

Whey protein hydrolysate is an extremely high-quality protein that has myriad bodybuilding and health-related benefits.

EXTREME WORKOUT

EXTREME WORKOUTBy: Manny Fausett

I have received several request for an extreme workout which allows the individual to train a body part in less than 1/2 an hour and still allow time to do cardiovascular training. But before I give the workout away, I must warn you that this workout is for advanced lifters ONLY! In addition, execute the exercises with good form and no "loose" form or swinging the weight. If you fall in this category, then by all means, do try the workout and be prepared to have your muscles screaming for relief.

 

 I would like to give credit where it's due: this workout was inspired by a good friend, Mitch Hodge and the originator, Kirk Malicki. Kirk Malicki had a similar workout but I fine tuned it with my own experiences and chose the exercises which gave me the best results, and I suggest for the lifter to do the same. Mitch Hodge has a training intensity, which I truly believe, few can match. So without any more hesitation, here it is:

 

 

Day One - ChestBench Press5 X 8 [10 seconds rest between sets]Incline Dumbbell Press4 X 8 [10 seconds rest between sets]Decline Barbell Press4 X 8 [10 seconds rest between sets]Dumbbell Flyes4 X 8 [10 seconds rest between sets]Aerobics:30 minutesTwo minutes rest between Exercises.
  
Day Two - LegsLeg Press4 X 10 [10 seconds rest between sets]Hack Squats4 X 10 [10 seconds rest between sets]Leg Extensions4 X 10 [10 seconds rest between sets]Leg Curls5 X 10 [10 seconds rest between sets]Standing Calf Raises5 X 15 [10 seconds rest between sets]Aerobics:30 minutesTwo minutes rest between Exercises.
     
Day Three - BackBarbell Rows4 X 8 [10 seconds rest between sets]Seated Rows4 X 8 [10 seconds rest between sets]Close Grip Pulldowns4 X 8 [10 seconds rest between sets]Wide Grip Behind-Neck Pulldowns1 X 40 [only 1 set]Hyperextsions4 X 15 [10 seconds rest between sets]Aerobics:30 minutesTwo minutes rest between Exercises.
  
Day Four - ShouldersMilitary Press4 X 8 [10 seconds rest between sets]Dumbbell Side Raises4 X 8 [10 seconds rest between sets]Up rite Rows4 X 8 [10 seconds rest between sets]Seated Dumbbell Rear Raises4 X 8 [10 seconds rest between sets]Abdominals (Any exercise)4 X 15 [10 seconds rest between sets]Aerobics30 MinutesTwo minutes rest between Exercises.
  
Day Five - ArmsTriceps Pushdowns4 X 8 [10 seconds rest between sets]Lying Triceps Extensions4 X 8 [10 seconds rest between sets]Barbell Biceps Curls4 X 8 [10 seconds rest between sets]Dumbbell Curls4 X 8 [10 seconds rest between sets]Aerobics30 MinutesTwo minutes rest between Exercises.
  
Day Six and Seven - Rest 
   

The key component of this workout is that the lifter must begin with a weight which the lifter can only complete the required repetitions. For example, on day one, the lifter begins with a weight he/she can complete 8 repetitions of the bench press. For example, if your 8-repetition maximum lift is 225 pounds, that will be your starting weight. So a typical day one workout (chest) would look like this in your log book:

 

 

  Bench Press1 X 8 X 225 [10 seconds rest]
1 X 4 X 225; 1 X 4 X 205 [10 seconds rest]
1 X 3 X 205; 1 X 5 X 185 [10 seconds rest]
1 X 5 X 185; 1 X 3 X 135.

 

 

 

 

1 X 8 X 225 lbs [10 seconds rest] then begin your 2nd Set at 225 pounds, however, you only complete 4 repetitions, so drop the weight down to 205 pounds to complete the second set. So on your log book, the result will look something like this: 1 X 4 X 225; 1 X 4 X 205 [10 seconds rest]; after the completion of the second set, rest for 10 seconds and begin your third set at 205 pounds.

 

 

At this time fatigue is setting in and you can only complete 3 repetitions and you decide to drop the weight down to 185 pounds and complete the rest of the third set. Your fourth set, begin with 185 pounds, but again because of your fatigue, you only complete 5 repetition and again drop the weight to 135 pounds and complete the remaining 3 repetitions. So in your logbook, the results of your workout should look something like the above.

 

 

 All the exercises should be executed in this manner and with this type of intensity. Now, the purpose of this workout is not only to break through plateaus, but also is a great conditioning workout, but only if the lifter has been lifting consistently for a year. The only drawback of this workout is that it may cause a person to overtrain and an aversion towards the gym, but the benefits are incredible. Increase strength, endurance and enough time left over to do cardiovascular exercise. 

25 tips for more muscle and superstrength

25 Tips For More Muscle And Superstrength!Apply these concepts to outgrow your clothes and break your lifting records.  

by Muscle & Fitness May 15, 2012

 

1/Lose The Shoes

Lift barefoot, if possible, or in minimalist footwear like Vibram FiveFingers shoes, wrestling shoes, or converse chucks. having your feet flat on the floor lessens the distance you have to pull the bar on a deadlift, increasing your leverage and helping you lift heavier weights. Training barefoot also strengthens your feet, which in turn adds stability and traction to all your lifts.

 

 2/Be A Tight-Ass

Squeeze your glutes at all times during a set, especially on lifts like the bench press and overhead press. It stabilizes your entire torso.

 

 3/Use The 25-Rep Method

If the total number of reps you perform for an exercise adds up to 25, you're more likely to maximize muscle and strength gains. Just keep the reps relatively low and the sets moderate. Configurations like 5x5, 6x4, and 8x3 work well.

 

 4/Go Heavy, Then Light

Train with heavy loads one month, using sets of four to six reps. The next month, go lighter and stay in the 10-12 rep range. The heavy training allows your body to make even faster gains during the lighter weeks.

 

 5/Throw A Medicine Ball

Hold an 8- to 10-pounder and throw it hard into a wall a few feet in front of you, as if you were passing a basketball down the court. You can also reach overhead with the ball and then slam it hard into the floor. Do three sets of five reps. Explosive exercises fire up the central nervous system, helping you recruit more muscle fibers on lifts.

 

 6/Train Delts Shrink
Your Waist

Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

 

 7/Use A Neutral Grip

If your sticking point on the bench press is at the bottom of the lift when the bar is on your chest, work on dumbbell bench presses with your palms facing each other. This positioning also forces you to tuck your elbows close to your sides when you lower the weights, which will become a habit when you press with a barbell. Benching with elbows tucked makes for a safer, stronger lift.

 

 8/Make Your Warm-Up Set Heavier

Here's a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn't be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would've otherwise, and you might try to go heavier next week.

 

 9/Use Grip ToolsWrap a towel around the bar or dumbbell handle to make the grip thicker—products like Grip4orce (grip4orce.com) and Fat Gripz work even better. Increasing the challenge to your grip with any exercise recruits more muscles in your hands and forearms. As a result, you can bring up these areas fast without any extra isolation work.

 

Fat Gripz

Fat Gripz instantly convert standard grips into THICK BARS. Thick bar training produces bigger strength and muscle gains compared to standard training equipment.

Find Fat Gripz on our store.

 

 10/Do Pull-Ups Twice A Day

Do one set of as many as you can in the morning. Do another all-out set at night. Repeat this every other day. After 30 days, test your max number of reps. You can expect to see up to a 10-rep increase. This system works for dips as well.

 

 11/Take Digestive Enzymes

If you're bulking up, taking in loads of extra food can be stressful to your gut and lead to poor absorption of nutrients. Digestive enzymes help break down that food. Make sure the ones you take contain protease, amylase, and lipase, which break down protein, starch, and fat, respectively.

 

 

 12/Train On Empty

The European Journal of Applied Physiology found that working out first thing in the morning on an empty stomach doubled the magnitude of muscle growth signals.

 

 13/Don't Let Your Elbows Move When Curling

If you let them drift, you won't fully extend them, and you'll be cheating yourself out of a full range of motion.

 

 14/Go HeavyTo build muscle, most of your sets need to be performed with weights that are at least 70% of your max weight for that exercise. This generally necessitates keeping reps to 12 and under.   

 

15/Do "Iso Hold" Dropsets

Hold a weight in the contracted position (usually the top of the lift) and have a partner take off plates or reduce the load. It forces your muscles to keep working through the weight change. Unlike with regular dropsets in which the lifter will usually get a few seconds to recover, you get no rest doing this. This technique works well for machine exercises like Hammer Strength or Smith machine chest or shoulder presses. It's also great for barbell curls.

 

 16/Try Post-Exhaustion

You're familiar with "preexhaustion," in which you do an isolation exercise followed by a compound movement. This will tire out the bigger muscle groups you're training, forcing you to use less weight on the compound lift. However, the compound movement is the one that helps you make the quickest gains. Instead, try flipping it around, performing the compound move first, then repping out with the isolation. For example, do a set of bench presses and then pick up dumbbells for flyes.

 

 17/Drive Your Toes Into The Front Of Your Shoes

Coordinate this action with the upward phase of a bench press, right as you push the bar off your chest. The drive of your legs will actually allow you to handle more weight.

 

 18/Use Pull-Up AidsIf you can't do a pull-up, lessening your body weight with the assistance of elastic bands makes the movement easier. loop a thick exercise band around a pullup bar and place your feet in it. the band will act as a slingshot to propel you over the bar. the pullup revolution pro (available at lifelineusa.com) offers various levels of assistance depending on your strength.

 SPRI SUPERBAND

The SPRI Superband is thick, extra strong and ideal for heavy duty use. This band works the lower leg muscles, provides resistance for walks, shuffles and lunges.

Find SUPERBANDs on our store.

 

 19/Use The Total-Rep Method

Forget three sets of 10. Choose a weight you can get about 10 reps with, and aim for 30 total for that exercise. Perform each rep explosively and take as many sets as you need to get up to 30. The quality of your reps will likely be better, and you'll let your body determine the optimal number of sets.

 

 20/Try Curls On Lower-Body Days

You'll be fresher than if you had just done back exercises and able to train the biceps more frequently. Now you'll be hitting them not just with legs, but indirectly on back day as well.

 

 21/Follow Linear Periodization

Work up to a final set of eight reps on all your main barbell lifts for three weeks. Then go for a heavy five the next three weeks. Then three reps. Do just one hard work set per lift, then back it off by 10% and do another set of the same reps. Each wave builds on the gains of the previous one, and you should be setting personal records by the end of nine weeks.

 

 22/Put Your Ball To The Wall

Before any big pressing workout, take a light medicine ball and press it into a wall with your arm extended. Roll the ball around and make the shape of all 26 letters. Keep pressure on the ball so it doesn't slip. This fires up the rotator cuff so you can stabilize heavy loads better.

 

 23/Stand Your Ground

Two-thirds of all your muscle fibers are responsible for balance and coordination. The remaining third are designed for movement. Therefore, you get more out of exercises that are done standing than you do ones where you're seated, lying down, or strapped into a machine.

 

 

 24/Use Hydrosylates In Your Post-Workout ShakeProteins that have been "hydrolyzed" digest superfast, so your muscles soak them up quickly. The fast absorption also spikes levels of insulin. Try adding hydrolysates to your whey and carb post-workout shake to boost its efficacy.   

 

25/Roll The Bar Up To Your Shins To DeadliftStand behind the bar, bend down to grab it, and then roll it back toward you. Just as it touches your shins, drop your butt and begin the lift. Time it right and you'll generate momentum that aids in the lift.  

 

 

 

  

 

 

  

 

 

 

 

 

 

 

nice

<!-- end article-header --><!-- Social Header Widget -->

BodySpace Member Of The Month: Cindy-Training, Swiss Superwoman

We keep our eyes open for the best and most inspirational members on BodySpace. When we found Cindy, our eyes went wide and our big mouths hit the floor. This Swiss Miss fits the bill! <!-- <span> In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! </span> -->
<!-- <div wicket:id="descriptionPanel"></div> --><!-- end article-description --><!-- end article-author-by-line --><!-- Content from database -->

Name: Cindy Landolt
Age: 27  Height: 5'10"  Weight: 167.5 lbs
Location: Zürich, Switzerland
Occupation: Personal trainer / Model
BodySpace: cindy-training
Website: www.cindytraining.com<!--<br> <strong>Exercise Experience:</strong> 12 years gymnastics and ballet / joined a gym at age 16; started to fully concentrate on weights only about 4 years ago<br> <strong>Super Powers:</strong> Deadlift 308.6 pounds (140 kgs) for 20 reps; and Squat 264.5 pounds (120 kgs) for 20 reps<br> <strong>Ultimate Goal:</strong> "Perfecting my proportions, entering a powerlifting contest in the next couple of years, and trying some CrossFit competitions." -->

There is a shortage of perfect bodies in the world, so when we find one, our pacemakers skip a beat! Cindy Landolt was born into the fitness life.

Cindy's active parents cycled the mountainous trails of the Swiss Alps. Her father was a long-distance Swiss Master Cyclist. This European stunner was a gymnast herself; she competed for the national title! Weight training helped hone her acrobatic skills. She fell in love with training at age 16 and made a new commitment to excelling with/beyond the big boys in the weight room.

Looking for extra inspiration to keep her motivated, Cindy came upon BodySpace and was instantly hooked. The information and motivation served to supplement her will to succeed. The 27-year-old model, powerlifter, and personal trainer now inspires others as part of the massive community that pushed her to this immaculate physique.

Take notes and learn from the latest BodySpace Member of the Month!

 

<!-- end content-image -->
Cindy's biceps have more pronounced peaks than the Alps!
<!-- end content-image-caption-box -->

 

Q
What led you to the decision that you needed to get in shape?

I have always been very active and sporting. My parents were mountain bike riders and did lots of hiking and running. I grew up with it. I was a gymnast for many years and have been weight training from an early age! I joined a gym for the first time when I was 16 and that's when I realized how much I love weight training and how great it is to shape my body.

What kind of changes have you made since you made that decision?

The experience I have gained over many years of training has taught me how to adapt my workouts to my body's needs and to listen to what my body is telling me. I focus my sessions around the major compound exercises: squats, deadlifts, bench press, overhead press and chins/rows.

How did you discover
BodySpace?

I was looking for visual inspiration and
searched online for female weightlifters and
fitness girls. That's how I discovered BodySpace. So much information on one website ... GREAT!

How do you think BodySpace has helped you reach your goals?

I was inspired by how many people are here, helping and supporting each other. It is motivational to be part of a huge community and supporting each other to reach personal goals. I love finding like-minded people!

What is your favorite feature on BodySpace?

The pictures. I love to see how people transform their bodies! It's great to see what people can achieve.

BodySpace

BodySpace

Real people, Real results. Transform your life.
Sign up for BodySpace and get started today!

Join BodySpace!
You have incredible abs! How did you develop such an awesome six-pack?

I concentrate on squats, deadlifts, bench presses, shoulder presses and rows/chins. These exercises stimulate overall muscle growth and in turn develop your abs!

Aim for 150% of your bodyweight for 20 reps in the squats and 175% of your bodyweight for 20 reps in the deadlift, and you will get stronger and more fully developed abdominal muscles than you ever could by racking up hours on the crunch mat!

NOTE: Don't use a belt on these exercises. It'll rob your abdominal structure of some amazing stimulus brought through the balancing of your trunk.

Once you reach strength targets, begin to train the abdominal section more specifically. You must still use resistance; this is what muscle responds to. Whether it's arms, legs or abs, muscle development requires resistance training, not endless reps.

Now that I've reached a good level of development, I use the weighted abs machine once or twice per week.

  • Weighted Abs Machine Weighted Abs Machine

    Weighted Abs Machine

    1 set of 20-30 reps, 1 drop set to failure Cindy's preferred brand is the Nautilus machine

I squeeze my abs, keep my knees together (this ensures focus upon my abs and not my hip flexors) and use my maximum range of motion. After that I do knee-up-style training on a low bench to target my lower abdominals-again, very controlled.

If you're a beginner, do what I did to get here, NOT what I do right now! Stick with major lifts to become stronger throughout your body before adding specific training that targets your abs.

Cindy Abs

What is your favorite muscle group to train and can you give us a workout?

My favorite muscle group is my legs! My leg session is my favorite workout because I know how great it is not only for my legs but also for my whole body. I do heavy squats, 150% bodyweight for 20 reps. This stimulates the muscles all over your body and greatly improves legs, back, abs and arms!

Cindy's Leg Workout
print Printable Page PDF PDF Document<!--<img src='http://www.bodybuilding.com/fun/images/2009/print3_white.jpg' alt='EXCEL' align="absmiddle"> <a href='http://www.bodybuilding.com/fun/printlog2.php?Exercise%5B%5D=Heavy+Squats:+2-3+sets&Sets%5B%5D=3&Exercise%5B%5D=Stiff-Legged+Deadlifts:+1-2+sets+(if+lower+back+doesn't+feel+tired)&Sets%5B%5D=1&Exercise%5B%5D=Leg+Press:+2+sets&Sets%5B%5D=2&Exercise%5B%5D=Leg+Extensions:+2+sets&Sets%5B%5D=2&Exercise%5B%5D=Leg+Curls:+2+sets&Sets%5B%5D=2&TotalExercises=5&mood=yes&weight=yes&cardio=yes&location=yes&length=yes&comments=yes&instruct=yes&firstname=Cindy+Landolt&name=Leg+Workout&xls=yes'>Excel Document</a>-->

<!-- end table -->
What are your favorite supplements?

I love protein shakes more than anything. I like to keep it pretty simple!

Someone will read this feature and consider joining BodySpace. Why should a person become a part of the largest fitness social network?

It's great motivation to find people in the same situation. Inspire and motivate yourself looking at pictures, learn from others, be a part of a huge community and get support!

 

<!-- end content-image -->
Sorry, fellas: You only wish you were attached to that rope!
<!-- end content-image-caption-box -->

 

Is there anything you would like to add or say to your fellow BodySpace members?

Keep your training simple and easy to follow. Stick to your routine with the main 5 exercises and improve in poundages! It's not about how often you train, but how consistent you are. Be determined and know you can do it! Stick to the basics and don't get too lost in the details!

What do you think are the differences between bodybuilding in Europe, and in the United States?

My impression is that bodybuilding in America has a bigger audience and more followers than it does in Europe. It is more recognized as a sport than it is over here. But Europe is getting more and more into it too, which is fantastic!

Why do you keep exercising? What's your current motivation?

I love lifting weights and always loved being strong! I've always been very competitive. I can't just go through the motions. I want to get better, improve myself and become stronger! In every training session I want to beat what I have done in the previous one. Also, I'm surrounded by great people who push and support me.

Have you ever felt too strong?

I don't feel too strong to be honest, but sometimes I lift a bottle of water or a Hoover or something and am not aware how light it is. I lift is so fast it surprises me! I always liked being strong , and always felt I'm strong (or stronger) than most people around me. I love the challenge.

About Me
F57d2b36f7a7907d3b9c2e941e10818a126a_thumb
Tools
Archives
About MyFitnessPal
Join MyFitnessPal today and lose weight the healthy way. Get your own 100% free diet blog and calorie counter. Put away your credit card - you'll never pay a cent."

join now for free