Ask the Exercise Scientist

[MuscleScience]

Wow You may have hit it on the Head, Please Get back to me if you find anything more out.
I once had some forearm pain and did an X-ray of my Forearm, The Dr Noticed a slite bend in the bone. Not too noticable but there. I took 4 days off from lifting, did another Xray and it was not on that bend anymore. The Human Body is interesting to say the least.

Yeah it really is actually, do a google search on something called Wollf's Law. It is a very interesting read about bone. Also if you like that look up Davis Law of Soft Tissue. Also a very interesting read.

[vpchill]

Thanx MS. Will do

[mho]

Was talking to my brother in law who's an MD, and we got on the subject of Nitric Oxide. He says they use it on people who have heart attacks because it causes the blood to pool in the veins, thus returning less blood back to the heart, thus allowing the heart to relax and recover. Less blood back to the heart = less blood pumped to skeletal muscle, right? Isn't blood flow pretty important during a workout? Does the caffeine found in NO products counteract this?

[MuscleScience]

Was talking to my brother in law who's an MD, and we got on the subject of Nitric Oxide. He says they use it on people who have heart attacks because it causes the blood to pool in the veins, thus returning less blood back to the heart, thus allowing the heart to relax and recover. Less blood back to the heart = less blood pumped to skeletal muscle, right? Isn't blood flow pretty important during a workout? Does the caffeine found in NO products counteract this?

NO causes decrease in peripheral resistance meaning it cause the arteries caring the blood to increase in diameter. One reason doctors administer NO containing compounds it to relieve the symptoms of ischemic heart disease such as in some cases of Angina. As far as I know NO products do not cause pooling of blood in the venous system. Venous stasis is not really a good thing because when blood pools it tends to coagulate.

Caffeine would more than likely counter act the effects of NO as far as decreasing heart rate and BP, as it is a CNS stimulant.

[mho]

NO causes decrease in peripheral resistance meaning it cause the arteries caring the blood to increase in diameter. One reason doctors administer NO containing compounds it to relieve the symptoms of ischemic heart disease such as in some cases of Angina. As far as I know NO products do not cause pooling of blood in the venous system. Venous stasis is not really a good thing because when blood pools it tends to coagulate.

Caffeine would more than likely counter act the effects of NO as far as decreasing heart rate and BP, as it is a CNS stimulant.

Thanks for the info!

[jbm]

Dietolog! You are the best newbie! a-hole

[JDawg1536]

So I pulled my groin a week ago... it hurt like hell. It seems to be healing alright but the doc didn't really give me any directions to take care of it. Should I be doing anything or just keep resting it? Also, have you heard of something called the Wolfe Principle or something along those lines? I'm not sure on the spelling, but it's the guys name.

[MuscleScience]

So I pulled my groin a week ago... it hurt like hell. It seems to be healing alright but the doc didn't really give me any directions to take care of it. Should I be doing anything or just keep resting it? Also, have you heard of something called the Wolfe Principle or something along those lines? I'm not sure on the spelling, but it's the guys name.

Yeah just take it easy and try to keep it mobile, stretching, massage and heat at this point in the healing process can be of some benefit. Just remember when you start getting back into your regular exercise regime to go slow and gradual progress back. A lot of people will make the mistake of once it feels better to jump right back to doing what they were doing before.

I have heard of Wolff's Law as it applies to bone changing in response to stimulus. Davis's Law applies to soft tissue and changing in response to stimulus.

An example in Wolff's Law is that weight lifters tend to have increases in bone density than that of the general population.

I have also heard of Wolf’s theory for electromagnetic waves.

[JDawg1536]

Yeah just take it easy and try to keep it mobile, stretching, massage and heat at this point in the healing process can be of some benefit. Just remember when you start getting back into your regular exercise regime to go slow and gradual progress back. A lot of people will make the mistake of once it feels better to jump right back to doing what they were doing before.

I have heard of Wolff's Law as it applies to bone changing in response to stimulus. Davis's Law applies to soft tissue and changing in response to stimulus.

An example in Wolff's Law is that weight lifters tend to have increases in bone density than that of the general population.

I have also heard of Wolf’s theory for electromagnetic waves.

Cool, thanks man. I hurt it a bit playing football and it was sore for about a week, then the pain went away. I went to lightly kick a rock at my buddy a couple days later, and that shit hurt so bad that I threw up. No joke lol.

The Wolff's Law my doc was talking about had something to do with pulled muscles healing and bunching up and shit, and how stretching the muscle helps pull the fibers and make them straight and smooth while they are repairing. At least that's the jist of it, I don't really listen to doctors when they say stuff.

[MuscleScience]

Cool, thanks man. I hurt it a bit playing football and it was sore for about a week, then the pain went away. I went to lightly kick a rock at my buddy a couple days later, and that shit hurt so bad that I threw up. No joke lol.

The Wolff's Law my doc was talking about had something to do with pulled muscles healing and bunching up and shit, and how stretching the muscle helps pull the fibers and make them straight and smooth while they are repairing. At least that's the jist of it, I don't really listen to doctors when they say stuff.

Maybe he got Davis and Wolff's law mixed up. But he is right regardless, you want to keep the muscle within its normal ROM and not develop to much scar tissue. Stretching, massage and active ROM causes fibroblasts to come in and lay down collagen, and elastin fibers in a more coherent manner. These follow along lines of stress and basically tells the fibroblasts to move in and lay fibers here. As far at the actual contractile fibers are concerned by stretching and the other stuff I told you. It basically resets the Gamma Motor neural component back to its normal state, which causes the muscle to release some of its abnormal tone after an injury. Muscle tissue tends to contract or stay somewhat contracted when it is injured. So that all the fibers that need to repair are able to do so and its a protective mechanism or at least what some of the theories on the subject state.

[sigman roid]

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[sigman roid]

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[eatrainrest]

muscle, again thanks for the credible amount of knowledge, learning from you as a trainer. although your not an MD, ill ask anyway as im sure youll have better advice than the shmuck anyway, lol. well in short, i developed tendonitis in my elbows, but it only occurs when doing skull crushers and overhead dumbells. everything else for triceps is fine. the obvious thing is stay away, but because i dont feel it often or with any other tricep exercise do you think i should always stay away from it, or possibly slowly gear myself in and if it aches a little then still do it. basically i was stupid and followed the 4 rep max protocol on isolation movements like those exercises lol. the doctor basically had shit advice, what do you recommend, the obvious staying away from these exercises specifically?

[MuscleScience]

muscle, again thanks for the credible amount of knowledge, learning from you as a trainer. although your not an MD, ill ask anyway as im sure youll have better advice than the shmuck anyway, lol. well in short, i developed tendonitis in my elbows, but it only occurs when doing skull crushers and overhead dumbells. everything else for triceps is fine. the obvious thing is stay away, but because i dont feel it often or with any other tricep exercise do you think i should always stay away from it, or possibly slowly gear myself in and if it aches a little then still do it. basically i was stupid and followed the 4 rep max protocol on isolation movements like those exercises lol. the doctor basically had shit advice, what do you recommend, the obvious staying away from these exercises specifically?

You know I have a great deal of personal experience with this same exact problem. I was unable to do skull crushers for ever, like years. Basically what I found out for me was that I had to either reduce my amount of total sets on triceps or split up my tricep days from my chest days. Which I have always done together.

What ended up for me was that I had to basically do skull crushers only and then do light isolating exercise for triceps and if it hurt I stopped immediately and skipped the next week for skull crushers until it no longer hurt to do so. I can not do a full tricep workout with skull crushers along with chest.

I also had to gradually up the weight even if I was strong enough to perform the exercise. I basically took a very slow and deliberate pace to allow the connective tissue structures to adapt fully before I was able to get back to 100%. I think my mistake in the past was not allowing enough progression before I got up to my working weight.

I hope that helps, or makes sense to you!

[mho]

I have this same problem, but I severed my tendon in a hockey accident 5 years ago. I went to an orthopedics center today, and he felt my elbow and stuff and said I possibly have an inflamed tendon or scar tissue that is getting stuck in between the two bones, and when I straighten them it squeezes the tendon, causing it to swell more. I have to go back next monday for an ultra-sound so they can determine whether they can correct the problem with an anti-inflammatory injection or if I need to get surgery to cut back some tissue. I'll let you know how it goes.

[MuscleScience]

I have this same problem, but I severed my tendon in a hockey accident 5 years ago. I went to an orthopedics center today, and he felt my elbow and stuff and said I possibly have an inflamed tendon or scar tissue that is getting stuck in between the two bones, and when I straighten them it squeezes the tendon, causing it to swell more. I have to go back next monday for an ultra-sound so they can determine whether they can correct the problem with an anti-inflammatory injection or if I need to get surgery to cut back some tissue. I'll let you know how it goes.

Good Luck to you. I had a baseball problem with my right elbow and was looking at Tommy Johns for awhile. Lucky for me my shoulder went first....

[eatrainrest]

yea the tendon thing makes sense, although i think ill give it more time away from those exercises.. i do them on arms day after medial delts. maybe ill give more rest because hell, why not im feelin no pain doin other tricep exercises (even though those 2 gave me the best results by far).

this question is well off topic of exercise and is about EFA's. i take flax oil at night with my casein shake as one of my pro/fat meals and have been told there are much better choices for o m e g a 3's liek olive oil, almond oil, etc. because flax's poor converting to EPA/DHA. is this true or not a significant difference?

[MuscleScience]

yea the tendon thing makes sense, although i think ill give it more time away from those exercises.. i do them on arms day after medial delts. maybe ill give more rest because hell, why not im feelin no pain doin other tricep exercises (even though those 2 gave me the best results by far).

this question is well off topic of exercise and is about EFA's. i take flax oil at night with my casein shake as one of my pro/fat meals and have been told there are much better choices for o m e g a 3's liek olive oil, almond oil, etc. because flax's poor converting to EPA/DHA. is this true or not a significant difference?

Flaxseed oil contains only, alpha-linolenic acid and a higher proportion of o-m-e-g-a 6 fatty acids which are associated with the pro-inflammatory cascade (Arachidonic acid).

Where as other sources such as fish oil (which is my favorite source) have a better spectrum of different o-m-e-g-a 3 Fatty acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Which are associated with the anti-inflammatory cascade (eicosanoids).

Keep in mind there are newer sources of flaxseed oils that have somewhat closed the gap in these differences, before someone jumps on my back...

[eatrainrest]

Flaxseed oil contains only, alpha-linolenic acid and a higher proportion of o-m-e-g-a 6 fatty acids which are associated with the pro-inflammatory cascade (Arachidonic acid).

Where as other sources such as fish oil (which is my favorite source) have a better spectrum of different o-m-e-g-a 3 Fatty acids such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Which are associated with the anti-inflammatory cascade (eicosanoids).

Keep in mind there are newer sources of flaxseed oils that have somewhat closed the gap in these differences, before someone jumps on my back...

you wouldnt mind teling me what that newer flax oil would be called lol? im trying to find something to suck down with my shake that wont taste liek fish.. and liquid form

[eatrainrest]

also what is your take on sugar free products that contain artificial sweeteners liek sucralose. do you think the long term affects of prolonged usage of them can lead to serious problems and shoudl just sub with some healthier sugars?

[MuscleScience]

you wouldnt mind teling me what that newer flax oil would be called lol? im trying to find something to suck down with my shake that wont taste liek fish.. and liquid form

There are some fortified flaxseed oils and some GMO flaxseed sources out there. I do not know the specific brands though, and truthfully I do not know how common they are yet. As I have not seen many on the market yet.

I use fish oil caps, these do not give me fishy breath and tend to not taste like poo.

[MuscleScience]

also what is your take on sugar free products that contain artificial sweeteners liek sucralose. do you think the long term affects of prolonged usage of them can lead to serious problems and shoudl just sub with some healthier sugars?

Naw I do not think that moderate use of these types of products is a big deal. I have seen a lot of the data on different artificial sweeteners. Before I graduated grad school my lab was doing an extensive review of the literature for a proposed study we were thinking about. When I say my lab was doing a lit review, really it was basically the Pee on grad student doing it (me).

[eatrainrest]

There are some fortified flaxseed oils and some GMO flaxseed sources out there. I do not know the specific brands though, and truthfully I do not know how common they are yet. As I have not seen many on the market yet.

I use fish oil caps, these do not give me fishy breath and tend to not taste like poo.

this is true, but id be depending on like 14 pills since there only 1g of fat and 1 tbsp is 14g fat lol.. ill do some research thanks!

[MuscleScience]

[/B]

this is true, but id be depending on like 14 pills since there only 1g of fat and 1 tbsp is 14g fat lol.. ill do some research thanks!

You need to be very careful what source you get your EFA's from. Some have derivatives of Vit A, which in large dosages can build up and cause toxicity.

[Phate]

you've had too much time off, lol

In your opinion

1) What is the maximum dose of t3 that can be taken orally every day(while not on cycle) without risk of muscle catabolism?

2) Would taking a comparative dose to that which is normally produced by your thyroid be more/less/equal in effectiveness for increase of metabolism?

[MuscleScience]

you've had too much time off, lol

In your opinion

1) What is the maximum dose of t3 that can be taken orally every day(while not on cycle) without risk of muscle catabolism?

I have no idea on this I am not competent on drugs used in bodybuilding so I would be guessing on this, Sorry.

2) Would taking a comparative dose to that which is normally produced by your thyroid be more/less/equal in effectiveness for increase of metabolism?

For awhile a persons metabolism would be raised assuming they are in a euthryoid state. Over time the body will adjust and the thyroid will be inhibited to bring the body back to homeostasis. I am not exactly sure of the time frame on this, I have read a few different things on this and couldnt give you a confident answer.

Sorry I couldnt give you more clear cut answers.

[Phate]

Sorry I couldnt give you more clear cut answers.

it's all good bro, it's one of those things that very debated anyway, just thought i'd use it to bump your thread as it deserved a place at the top of the lounge if not sticky status

[eatrainrest]

post workout cardio after resistance training, would it be ideal to refeed with BCAA'S or glutamine to fully avoid muscle cannbalization, especially working with with higher intensity.. or would the intake of aminos cause an unwanted insulin spike

[eatrainrest]

during transition phases between workouts of say 8 weeks, would it be better to try 12 rep 80% intensity 3 days a week for 1-2 weeks as opposed the 4-5 day workout to let muscles heal and strengthen joints or take 1-2 weeks off completely?

[eatrainrest]

carb cycling/ keto diets or anything low carb/no carb, can this permanently screw up your metabolism?

[MuscleScience]

post workout cardio after resistance training, would it be ideal to refeed with BCAA'S or glutamine to fully avoid muscle cannbalization, especially working with with higher intensity.. or would the intake of aminos cause an unwanted insulin spike

Leucine cause and insulin response, a few others do to but cant remember off the top of my head. There is evidence that taking in amino acids pre workout can have a positive effect on recovery. However you will find papers that say there is no effect at all, so beware of that.

Really PWO nutrition is something that is relative to a persons goals.

during transition phases between workouts of say 8 weeks, would it be better to try 12 rep 80% intensity 3 days a week for 1-2 weeks as opposed the 4-5 day workout to let muscles heal and strengthen joints or take 1-2 weeks off completely?

I think a week off during intensive training is probably a good Idea. Even a very light week if one can not bare taking off completely is worth a try

carb cycling/ keto diets or anything low carb/no carb, can this permanently screw up your metabolism?

Permanetly, I do not see how? unless you go into a hypoglycemic coma.

[MuscleScience]

it's all good bro, it's one of those things that very debated anyway, just thought i'd use it to bump your thread as it deserved a place at the top of the lounge if not sticky status

You could make it happen Phate, with all your powers now....

[Phate]

You could make it happen Phate, with all your powers now....

only admin can make stickies, i don't have powers yet really, at least not like Big, PT and Spy, but i do have the power to bring it up for a vote, which i just did

[MuscleScience]

only admin can make stickies, i don't have powers yet really, at least not like Big, PT and Spy, but i do have the power to bring it up for a vote, which i just did

Kick ass!!

Thanks Phate

[Phate]

Kick ass!!

Thanks Phate

least i can do and i can't promise anything, best i can do is fight on your behalf and see what the others have to say

[MuscleScience]

least i can do and i can't promise anything, best i can do is fight on your behalf and see what the others have to say

Fair enough, if nothing else I or others can just keep bumping.

[J431S]

hey m-science,

My neck is been bothering on and off for six months now. I think the problem started when I was doing incline bench press. I believe my form is right but whenever I go heavy I could not helpt it but to use my nect and delt valleys of shoulder to gain support and balance. I had seen a chiroprator in the past (actually sept of 08) and prescribe me some pills for muscle sprained. That shit helps, the pain was gone in minute but when I start lifting again I could almost tell I'm more like repeat the same injury, what do u think the problem is and what remification should I look into? thanks for your help in advance.

[MuscleScience]

hey m-science,

My neck is been bothering on and off for six months now. I think the problem started when I was doing incline bench press. I believe my form is right but whenever I go heavy I could not helpt it but to use my nect and delt valleys of shoulder to gain support and balance. I had seen a chiroprator in the past (actually sept of 08) and prescribe me some pills for muscle sprained. That shit helps, the pain was gone in minute but when I start lifting again I could almost tell I'm more like repeat the same injury, what do u think the problem is and what remification should I look into? thanks for your help in advance.

Well I am not to sure what area of the neck you mean, is it the front, side or back of the neck. I know sometimes lifters will strain the Platysma muscle while making faces when lifting which is not uncommon actually. It could also be the Sternocleitomastoid muscle or one of the scalenes. Is it on both sides of the neck or just one side?

[eatrainrest]

You need to be very careful what source you get your EFA's from. Some have derivatives of Vit A, which in large dosages can build up and cause toxicity.

i was going to start using almond oil, extra virgin olive oil, and fish oil caps as sources of EFA's? 1 tbsp almond and olive and 6 caps (6g fish oil), too much?

[eatrainrest]

muscle science for president! lol