Welcome back to "Rock Your Body," The State News' fitness and nutrition column. Each week, we hit up our local experts with some questions and pass on their wisdom to you.
But before we get to the goods, we thought we'd tell you a little bit about who'll be giving you advice.
Tom Ostrander: Tom is the owner of Powerhouse Gym, 435 E. Grand River Ave. He is one of Michigan's top amateur bodybuilding competitors. He is a personal trainer with experience ranging from professional athletes to stay-at-home moms.
Tim Wakeman: Tim is an assistant strength and conditioning coach at MSU.
This week, we asked:
SN: What is the best way to fully build your chest?
Tom: Generally free weights are better than machines when you are talking about fully developing a muscle. I find using a combination of dumbbells and a barbell on a slight (30 degree) incline does a fine job.
Generally speaking, the classic flat bench press does little to develop the muscle in comparison to an exercise such as an incline dumbbell press or fly. The reason I am such an advocate of incline work as opposed to flat work is that I feel so many people lack upper chest development, thus giving their chest a sloped look. By doing majority incline work you will recruit the muscle fibers in all areas of the chest for complete development.
As a recommendation I suggest - after fully warming up - selecting two to three exercises with two to three sets of eight to 12 repetitions per exercise for the beginner, three to four exercises and three sets of eight to 12 for the intermediate and four exercises and three to four sets of eight to 12 for the advanced.
For women, two exercises of about three sets each should do the trick no matter what level you are at.
Tim: Choose a variety of exercises, including both single and multi-joint movements (chest flies and presses). There is research that suggests angular training may increase the total amount of muscle fibers recruited from the collective muscle, thus increasing overall size.
Multi-joint exercises are good because they activate a large amount of muscle quickly. The disadvantage of using a multi-joint exercise, such as the bench press, is that the triceps strength (or lack thereof) limits the total amount that can be performed by the chest.
The addition of single-joint movements like chest flies are a good method to isolate the chest so that the pectoral muscles are activated optimally. Additionally, you can systematically overload the chest muscles by making them work progressively harder over time by performing between one and five sets per exercise, two to three times per week.
SN: Are there any bodybuilding or dietary supplements worth taking?
Tom: Absolutely. There are many quality products out there that are worth taking that we simply cannot even begin to scratch the surface in this format.
What I will tell you is that if you are confused about what to take, do not go to your local GNC and ask the guy behind the counter. That guy works on commission on certain products and he is there to make money; so, of course he's going to steer you to the products that he gets a cut of.
If you really want to know what's up, consult a qualified personal trainer, do as much research on the product line as you can, and make your decision based on your body type and goals.
The bottom line is that there is no substitute for food and food is what your body needs and wants. If your nutritional program is not 100 percent, you are wasting your time and money.
Tim: There does not currently appear to be a safe and effective nutritional supplement that provides consistent body composition enhancements for all weight trainers. Before you even think about a supplement, make sure you are doing the basics: Eating small nutrient-dense meals every three hours, getting seven to eight and a half hours of sleep, eating a variety of wholesome foods every day is important.
If you are doing all the basics and still want to buy a nutritional supplement, you should visit a registered dietitian. In the phone book they have an "R.D." after their names. These professionals are members of the American Dietetic Association, and are the most qualified nutrition specialists available. They have the education, expertise, and information necessary to prescribe a supplement - if you need one.
Just as is the case with physicians, not all R.D.s have the same specialization. It is perfectly legitimate to check out their credentials and ask them to give a list of the type of clients they work with.
