Bodybuilding: Is Time-Under-Tension Important for Muscle Growth?

The term "Time-under-tension" (TUT) is really hot in the bodybuilding, athletic consulting, and fitness industries. It refers to the amount of time per rep (or set, or exercise, or workout) that the muscle is under tension. For example, if an athlete takes 4 seconds to perform a biceps curl, it is said that the TUT was 4 seconds. If someone performs 100 repetitions, then the workout TUT was 6 minutes and 40 seconds.

Many people want to know, "What is the best TUT for growth?"

A really good question, but unfortunately, you will not find any peer-reviewed research on the optimal time under tension. All TUT claims are merely anecdotal and have simply been promoted by popular strength coaches, leading to this belief. At present, no one, not even the most experienced exercise physiologist truly can prove what is the optimal TUT for growth, let alone prove the exact mechanism that controls muscle hypertrophy. Is it training to failure, an optimal TUT, an optimal resistance, or a specific number of reps that gives you the greatest muscle growth from training?

Unfortunately, none of the TUT schemes, nor any other bodybuilding method, has been proven to be more effective than others in a research setting. Muscle growth is merely an adaptation to the correct intensity and volume of work. Your muscle responds to the demand (training) by adapting (growing) so that the next time you ask your muscle to lift that same weight, it will have an easier time doing so. Almost all programs will work, and that is why anyone and everyone can write training articles, provided it has some common sense behind.

However, having said all that, strength coaches, bodybuilders, and researchers are obviously on the right track with TUT philosophies. Muscle tension is undoubtedly one of the most important factors in muscle growth. After all, if you train too lightly and with too many reps, your body will adapt by increasing endurance properties...and muscle growth may actually be the last thing your body will do in preparation for the next training session. Basically, this is why endurance exercise doesn't cause growth. Muscle doesn't need to get bigger to have better endurance.

Using extremely heavy weights that allow only 1-2 repetitions per set or performing a few explosive repetitions may not provide enough tension for muscle growth. Therefore, if muscle mass is your goal, sets lasting only 5-10 seconds are probably not going to be optimal for gains. On the other hand, you don't want to go too light, because performing 100 reps with the 5 lb dumbbells is not likely to prove effective either, even though this represents a huge TUT.

DO YOUR MUSCLES EVEN DIFFERENTIATE BETWEEN TUT & REPS?

The answer is probably no, your muscles don't distinguish between time under tension or the number of reps. Muscles simply respond to the demands imposed on the body. If the exercise demands the muscle to grow bigger in preparation for the next session, then that is what will happen, regardless of exercise choice.

The fact is that a lot of guys go in the gym, lift hard, and get big without giving the slightest thought to TUT. General recommendations for "hypertrophy training" are 8-12 reps per set, with multiple sets per exercise, and multiple exercises per body part. The debate over the best training program is endless. What is the optimal training frequency? How often should you train a body part?

The number of training questions is infinite, as the precise knowledge is limited, despite the success of top-level bodybuilders and athletes. The lack of uncertainty regarding TUT and almost all training parameters gives good anecdotal evidence that people should constantly be varying their programs (after 3-4 weeks or when gains begin to slow down or disappear). Don't get hung up on one specific TUT. You can get growth on sets shorter and longer than just one specific time period.

So, there are no scientific conclusions, only theories. You are better off seeking research that shows significant muscle growth with a certain number of reps, and then extrapolate a TUT...because you will find very little, if any, science that controls the speed of repetition. However, even repetition data is scarce.

On a related note, you must remember not to look at TUT as an isolated factor in growth...You can train in the perfect rep range with the perfect intensity, but if you neglect adequate nutrition (i.e. a calorie surplus), then you can forget about growing. In contrast, if you eat 5000kcal a day, you will grow no matter how you train. Same with rest...you shouldn't neglect it.

In closing, think of muscle growth this way...does the construction worker worry about "Time under tension"? NO! He simply carries as many bricks as he can handle. Then next week, after he has grown bigger and stronger, he carries more bricks...week in and week out...plus he eats big. According to Men's Health consultant Michael Mejia, "The bottom line is that there is TONS of great information out there, but often we make this stuff out to be rocket science when it really isn't."

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Bodybuilding in College: It Can Be Done!

Transitioning from high school to college is difficult for most people, but bodybuilders may find that being away from their home gym and kitchen is extra tough. The first week or so may be a little intimidating, but bodybuilders can stay successful in college with high levels of dedication and motivation. When you enter college, set your goals for the year and try to motivate yourself to stick to your workout and diet plans.

College meal plans vary, but nothing about college food is good for a bodybuilder. Many colleges offer plans that include three meals a day at most, but your diet will probably call for more meals each day of smaller amounts of food. Don't load up at the cafeteria if that's not what you are used to doing! Instead, invest in a small refrigerator for your dorm room. Set aside some extra money each week for food, and schedule your classes so that you have enough time to eat. Most professors don't mind if you carry a snack to class, so if you must take a class that's during your normal mealtime, have some energy bars or protein shakes on hand as a back up plan. When you do eat in the cafeteria, make healthy meal choices. It's ok to splurge on one or two rewards, such as pizza or ice cream every week, but in general, stick to the foods you would normally eat at home-eggs, grilled chicken, bran cereals, salads, cottage cheese, and the like-even if there's a buffet of other things available.

One of the first things you should do when you get to college is explore the gym and weight facilities. Note the hours of operation-most schools are aware that students have busy schedules, so your gyms will probably open early in the morning and still be open late at night, but get a copy of the schedule so you never have to question the times. If the gym is too small or inconvenient for you schedule-wise, check out the gyms in town to see if any would better suit your needs. Students even get discount memberships at some places.

Lastly, be conscious of your other habits. Continue to get enough sleep even with your new workload, and be aware that activities such as smoking will only have an adverse effect on your health. A big part of college for many students is drinking, and you will probably be faced with this as well. If you are just bodybuilding for the sake of looking and feeling good, a few beers every week won't hurt you as long as you are responsible, but drinking is out of the question for competitive bodybuilders. Not only will it pack on the fat, but drinking will also cause you to lower your levels of testosterone and become dehydrated. Volunteer to be the designated driver instead, and you will find that it is easy to fit in while still maintaining your healthy lifestyle.

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Protein and bodybuilding (2)

Many body builders and weight lifters are overly concerned about what they eat and what food supplements they take. If you want to grow larger and stronger muscles, you should concentrate on lifting weights, but you can help muscles grow larger by understanding how what you eat affects how you recover from hard exercise. Just exercising will not make you strong and it will not help you to grow large muscles. If exercise made you strong, marathon runners would have the largest muscles. The only stimulus to make muscles larger and stronger is to stretch them while they contract. When you lift a heavy weight, your muscles start to stretch before they start to contract. This tears the muscle and causes soreness on the next day and beyond. If you rest and let the muscle heal, it will be stronger than before you stretched it lifting weights. This training principle of stress-and-recover is so strong that you can enlarge a muscle by lifting weights even if you are fasting, losing weight and all your other muscles are getting smaller. In one study, obese, un-athletic women were instructed to restrict food and lift weights. They averaged a weight loss of more than 35 pounds in three months and gained a lot of muscle. Training for sports is done by taking a hard workout and then having sore muscles on the next day. Then you take easy workouts or you take off until the muscle soreness disappears. You improve by taking hard workouts and your muscles grow and heal while you recover on your easy days. Of course, if you could recover faster from a hard workout, you could do more work and be a better athlete. Scientists have known for years that you recover faster by eating carbohydrates immediately after you finish your hard workout. Other studies show that eating extra protein on the day that you take hard workouts helps you recover even faster. Eating extra protein reduces muscle damage during hard exercise. Eating carbohydrates along with a protein building block called leucine helps you to recover even faster. Chronic muscle fatigue in athletes is associated with low blood levels of amino acids, the building blocks of proteins. The sooner you eat protein after you finish your hard workout, the quicker you will recover. The benefits of eating protein soon after you lift weights do not apply just too elite athletes. A study from the University of Arkansas shows that eating meat helps older people grow large muscles when they also lift weights. Muscles are made primarily from protein building blocks called amino acids. Muscles heal from a hard workout when amino acids and other nutrients travel from your bloodstream into the muscles. Eating food, particularly protein, immediately after you finish your workout helps muscles heal faster. This study shows that men between the ages of 51 and 69 recover faster and grow larger muscles when they include meat than when they eat only dairy, fruits, vegetable, whole grains, beans, seeds and nuts. Most foods contain protein. Your stomach acids and enzymes in the stomach and intestines break down proteins into their building blocks, amino acids, which pass from the intestine into the bloodstream. If your body needs to build protein, your liver combines amino acids to form body proteins. Your body has no way to store extra protein. If you don't need all of the protein you have eaten, it is broken down into organic acids and ammonia, which can be used for energy or stored as fat. .

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The End of Call Center Entrepreneurship: And the Flowering of Offshore Outsourcing

There have been few entrepreneurial ventures in business history as rewarding as the offshore call center. Within Asia, there are numerous tales of entrepreneurs who made tons of money for themselves by creating substantial value for their customers and employees.

A recent one is Ambergris Solutions Inc. in Manila. The company was started a few years ago by three young entrepreneurs with little money of their own and even less call center experience. They had a lot to learn about running a call center, and it took 18 money-losing months before they stumbled upon their first paying customer. But over the two and a half years that followed, their business grew explosively to almost 3,000 employees serving a roster of blue-chip clients. A couple of months ago, controlling interest of the thriving enterprise was sold to a large Canadian IT organization called Telus International in a deal valued at $43.5 million. Many would agree this was an adequate paycheck for just a few years of work.

This story gives the impression that starting a call center in Asia is an easy path to fast riches. However, just a week or so after the announcement of the Ambergris deal, Gartner Inc. released an astonishing report that said, "As many as 70% of the top 15 Indian business process outsourcing start-ups will cease to exist in the coming months." Gartner added scathingly that "despite the hype, only a small fraction of customer service outsourcing will be done at offshore locations."

Dropping Like Flies

The two situations might seem contradictory, but they aren't. Margins in the call center sector have declined steadily over the past couple of years as customers demand lower bill rates and agents insist on higher salaries. The result has been a squeezing out of the smaller (and often newer) operators, which are unable to spread their fixed costs over a larger base of revenue producing agents. Throughout India and the Philippines, there has already been significant rationalization (i.e. closings, buyouts, mergers, etc.) in the call center industry, and Gartner is probably right to say that more are to come.

The Telus purchase of Ambergris, like IBM's purchase of Daksh eServices Pvt. Ltd. in India and numerous others, shows that the call center sector is now exclusively a game for big-boys -- it has become a "mature industry," as they say in MBA school. The days when someone could start a little call center of his own and learn the business along the way are finished.

So what's a greedy young entrepreneur to do now?

The pioneering efforts of the call center sector have proved that the concept of offshore outsourcing can succeed exceedingly well. (Actually, manufacturing proved this years ago, but let's not go into that.) In most large companies, however, answering telephone inquiries is a microscopic part of their overall business. The big opportunities in business process outsourcing are still to be realized.

This fact is shown in the diversity of the services offered by the current batch of outsourcing entrepreneurs. Here are a few examples of companies operating just in the Manila area: XMG Global IT Research and Advisory Inc. prepares high-end IT research, YellowAsp Corp. creates layout designs for printed circuit boards, Forssman Asia Pacific prepares construction design drawings, Key-In Data Solutions does claims processing, Primesoft develops advanced Web applications, VinciWorks designs online training programs, and Pulse DesignTech offers electronics design services. The list goes on and on.

The large IT services firms and the call center companies are jumping on the business process outsourcing bandwagon too. CapGemini has large facilities in three locations in China providing accounting and human resources outsourcing services. IBM's non-IT outsourcing operations are quickly becoming larger than those of IT in the Philippines.

A quick look at the Web site of IT consulting giant Accenture Ltd. reveals an astounding diversity of services. Under "Outsourcing" in the "Services Offered" section, there are Accenture Finance Solutions, Accenture HR Services, Accenture Learning, Accenture Procurement Solutions, Accenture Business Services for Utilities, Accenture eDemocracy Services, Navitaire Inc. and Accenture Insurance Services. By comparison, only two IT-related services are listed in the entire section.

Two of the world's five largest call center companies don't even call themselves call center companies anymore. ClientLogic Corp. is now an "international business process outsourcing provider." StarTek Inc. says it's a "global provider of business process outsourcing services."

It's clear that the difference between outsourcing today and outsourcing yesterday is significant. Whereas before, just a few business segments were growing rapidly (say, call centers and IT), now there are multitudes in the same situation, with countless more sure to follow. Some business leaders I have spoken to have used the phrase "tipping point" to describe the current life-cycle stage of services outsourcing. One fellow I spoke to thought the phrase "business process outsourcing" wasn't descriptive enough to express the vast diversity of the current environment. He felt a better phrase was something along the lines of "everything-anyone-can-possibly-imagine-as-being-outsourced outsourcing."

So, we shouldn't be overly concerned about missing the gold rush in offshore call center outsourcing. The business process outsourcing mother lode is just around the corner, and the opportunities are wide open. Greedy entrepreneurs everywhere should rejoice.

Richard Mills CFA is President of the World Outsourcing Providers Association (WOPA). The organization serves providers and customers of offshore outsourcing services. WOPA aims to improve the probability success of offshore outsourcing ventures by sharing best practices across organizations and countries.

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Nautilus Gym Equipment - Chances Are You Didn't Know About These Facts Before

If you are wondering why the name Nautilus is so popular in the world of fitness and exercise, this article will give you a peek at the various reasons.

Nautilus is a leading manufacturer of exercise and fitness equipment for both the retail and commercial markets. If you check the name of the fitness equipment you use at home or at the gym you will see the company name.

This company, Nautilus Group Inc. designs and sells equipment under the names of Bowflex, Stairmaster, Trimline, Schwinn and TreadClimber as well as under its own name. Surprised? Don't be. Many of the pieces of equipment are sold through television commercials as well as through the stores and gyms that the company operates.

The company initially started in 1988 selling specialized sleep mattresses and then expanded the line of products to include specialty items for fitness. You can find them in almost every gym that you enter although most of the companys sales are within the United States.

There are three categories of exercise equipment that are available from this manufacturer under this name Strength Training, Cardio and Fitness Accessories. For strength training you can purchase free weights and home gyms with equipment such as the Freedom Trainer.

For a cardio workout using this companys equipment, you have a choice of elliptical equipment, recumbent bikes and upright bikes and to compliment your fitness routine, there is a vast array of accessories such as mats, fitness balls, wrist and head bands, jump ropes and much more.

As you can see, if you have ever used any fitness equipment you have come in contact with a Nautilus product.

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