The column The Gym Bag recently reported that researchers “from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

Knee wraps create a mechanical advantage that occurs when elastic energy, generated during the lowering phase, is released.  Much like when you press down on a spring, the energy stored, and then upon release, it accelerates upward.  The study discovered two major points:  1) wraps alter squat technique enough to compromise lower-body development, and 2) the combination of the modified body positions and the physical barrier at the back of the knee joints may place more stress on the joints.”

That’s why it would also be wise to take a substance like P90X Results & Recovery Formula Post Workout Supplement to ensure proper repairing after these workouts.

The Edge News recently reported “Eating dark chocolate gives your body more than just a shot of antioxidants.  New research suggests that consuming flavonoid-rich dark cocoa could lead to a 1.6-point drop in systolic blood pressure, significant enough to reduce your risk of stroke and heart disease.  One ounce of dark chocolate also packs 17 milligrams of caffeine, which keeps your metabolism running high.”

Add to that some Core Omega 3 Fatty Acids by BeachBody and you may be well on your way to a powerful heart.

Take as a case in point UFC athlete Roy Nelson.  Muscle and Fitness recently published that “Physique is not always an indicator of fitness.  Exhibit A: Roy “Big Country” Nelson outlasting lean, chiseled opponents in the Octagon.  It turns out that big guys like Nelson who frequently engage in aerobic exercise often have lower oxidized LDL cholesterol than their sedentary counterparts, regardless of weight.  In a recent study, Finnish researchers found no difference in cholesterol levels between fit subjects who were overweight and fit subjects of normal weight.  The cost of those extra pounds on your joints, however, is another story.”

In a Flex column, he stated “Higher reps help me avoid injuries.  My training is based on bringing blood to the muscle.  You get the best pump with reps in the 15 to 30 range.  What I use might be a light weight for me, but you’d swear it’s heavy.  I still have 10 plates on each side of the leg press (900 pounds) when I’m doing sets of 20 to 30.”

Food for thought.  Don’t get caught up in the whole “you got to lift big (weights) to get big”.  Get over that myth.  Lowering the amount some and upping the reps may be just what you need to get your development going.  Keep in mind that because you’re pushing more blood into the muscle, it’s a good idea to have that blood full of Creatine Powder: Strength & Muscle Men’s Formula.

According to M&F magazine, “high-velocity/explosive training activates larger muscle-nerve units than doing it more slowly.  Explosive weight training turns on the nervous system, which increases growth hormone and adrenaline release and burns more fat….Explosive lifting has been shown to result in greater increases in the fat-burning hormones GH and epinephrine.  Sprinting is one of the most powerful GH-boosting exercises there is”.

Being that the faster your heart is beating the more calories you are more than likely burning, a good way to confirm that is by utilizing a Heart Rate Monitor – Reebok & Bowflex Strapless, Fit Trainer, & w/Chest Strap.

Muscle & Fitness magazine recently informed that “Long known as a digestive aid, ginger may be able to slow the progression of prostrate cancer, according to a recent study.  Researchers at Georgia State University showed that ginger extract slowed the progression of prostrate cancer grafts in mice by as much as 56%.  The dose used was moderate, the human equivalent of 736 mgs for a 200-pound person.”

Any little bit helps!

A column in M&F reports “Training doesn’t just chase the blues away; a new study shows that it may also help fight depression.  Researchers studying a group of clinically depressed people found that those who began going to the gym were able to boost their mood whether they exercised a lot or a little.  By the end of the 12-week study, 30% of patients in both groups reached full remission.”

Battle the blues while building your biceps!

According to M&F, “The benefits of fish oil have been documented thousands of times, with each new study uncovering yet another reason to eat more fish and take one of the most highly regarded supplements in the world.  It reduces blood pressure, protect skin, aids fat metabolism, and may even reduce muscle soreness after training.  Recent studies published in the British Journal of Nutrition add more fuel to the fish oil bonfire, proving that omega-3 fish oil can reduce arterial stiffness and, in turn, reduce the risk of a fatal coronary even by 17%.”

Two excellent ways of getting in enough fish oil is by either eating salmon several times per week or Core Omega 3 Fatty Acids by BeachBody.

And if you’re anything like me, I can’t stand the taste of beets.  However, I’ve found that I’ve I throw them in a juicer machine, I don’t taste any of it, yet get all of the upside!

Recently Flex printed, “I keep my reps up for my hams.  I’ll do sets of 15 in the offseason, and precontest I go to sets of 20 (on lying leg curls, stiff-leg deadlifts and seated curls).  Also, precontest I’ll do high-rep sets of hypers (back extensions) every day to really bring in my hams, my glutes and my lower back.”

You can also use the B Lines Resistance Bands (Complete Kit)B Lines Resistance Bands (Complete Kit) to work your hams.