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HYPOTHESIS: pointing your toes in while doing calf raises will hit the outer calf. pointing them out will hit the inner calf.
RESEARCH: researchers from armstrong atlantic state university savannah, georgia) measured muscle activity of the inner (medial) head and outer (lateral) heads of the gastrocnemius muscles of subjects as they performed 10 reps of standing calf raises three ways; feet straight forward, toes pointing in (internal rotation) and toes pointing out (external rotation).
FINDINGS: the scientists reported at the 2009 annual meeting of the americal college of sports medicine that when the subjects performed calf raises with their feet forward, there was a nearly even mix of muscle activity between the ourter and inner heads of the gastrocnemius, with the inner head doing a little more of the work. when they turned their toes out, the inner head backme even more involeved as compared to the outer head. and when they turned their toes in, the outer head took on the most work.
CONCLUSION: the researchers concluded that due to the larger muscle mass of the medial gastrocnemius (inner calf head), it takes on a bit more of the brunt of the load during standing calf raises with the feet straight forward. the more you tunr your toes outwoard while perfomring calf raises, the mor einner calf (and the less ourter calf) you hit. the more you turn toes inward, the mor ethe outer calf (and the less the inner calf) is engaged.
APPLICATIONS: consider changing up your foot position when doing calf raises. if you have fairly balanced inner and outer calf-head development, start by performing two sets of calf raises with your feet in the straight forward position and finish with two sets done with your toes turned in. if you need to bring up your outer calves, reverse this order.
next up we've got a great piece from tabatha elliott, phd. she wants you to KNOW YOUR MIXED PROTEIN POWDER! she says...
although whey used to be the king of the protein powder empire, other protein powders have now staked a claim on whey's territory - namely casein and soy. each offers unique benefits that enhance those of wehy. certain companies have realized this and now offer these three powerful protein powders inone mixed protein combo. using these tips will help you purchase the right kind of mixed protein powder.
different protein powders have different digestion rates. whey is very fast digesting, soy is somewhat moderate and casein is slow.
- different protein powders have different digestion rates. whey is very fast digesting, soy is somewhat moderate and casein is slow. this means that the protein will start dilivering its amino acids to your muscles very quickly and continue delivering its aminos for multiple hours, which increases muscle protein synthesis (muscle building) and also halts muscle breakdown for opimizing muscle growth.
- Protein powder flavors have moved forward from the standard chocolate, vanilla and strawberry. if you don't like one flavor, chances are you can find one that's more palatable for your taste buds.
- although you may be concerned with saturated fat, you should remember that it helps keep testosterone levels up. in addition, the majority of the saturated fat in protein powders is from medium-chain triglycerides, which are discussed in number six. MCs are not readily stored as bodyfat and are used for energy.
- look for protein posders taht supply less than 5 grams of carbs per serving. you don't want to pay for carbs in your protein powder. carbs reduce the amoun tof prtein you get per scoop. if you want carbs with your shake, get i from food.
- gum blends are carbohydrate-based thickeners that enhance the texture of the protein powder to make the shake thicker and creamier.
- MCTs, flaxseed powder, omega-3 fatty acid comples, conjugated linoleic acid are not stored as fat; in addition, they can encourage fat loss. plus, they help further increase the digestion time of the protein powder.
- look for products that supply at least 20g of protein per scoop. anything less means using more scoops to get adequate protein intake, and fewer servings per container, as well as more fat and carbs per shake.
- protein powders come in a variety of sizes from about 2 pounds to 10 pounds. sitck with the smaller size when trying a new flavor in case you don't tolerate it well. once you find the flavor you like best, go with the largest size available to cut down on prince.
i get super ultra gassy from just about everything on me market except muscle milk brand. it really pisses me off. i feel like i'm walkin around with this huge gas bubble in my gut and these god awful cramps. plus im fuckin fartin my brains out for hours, sometimes days! muscle milk however doesnt do that to me. not even the powders.