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Superset training – how to implement them and when is best to do so

I am going to give my views on how best to implement agonist-antagonist paired set training and their benefits over traditional set training based on my own experience of training myself and others as well as a recent review was done by MASS on a study comparing traditional set training v agonist-antagonist superset training and giving you their findings.

 

Study link below:

https://www.ncbi.nlm.nih.gov/pubmed/28933712

 

 

What actually is a superset – a superset is a programming strategy that can be implemented to provide an increased overload to the desired area by starting with exercise A which let’s say works the biceps for 8-10 repetitions followed by exercise B which also works the biceps for 8-10 repetitions increasing the stress on the biceps. Or another option for a superset if you’re more time conscious and wanted to get as much done as possible in a shorter period of time is to work opposing muscle groups known as an agonist-antagonist superset.

 

Examples

 

1)

 

A1) BB EZ bar preacher curl 4 x 8-10

A2) DB hammer curl 4 x 8-10

 

90 seconds rest

 

2)

 

A1) Incline DB chest press 4 x 8-10

 

60 seconds rest

 

A2) Incline DB bench pull 4 x 8-10

 

60 seconds rest

 

 

When the study looked at traditional set training vs agonist-antagonist superset training they found that the best benefit of super setting was they were able to perform the exercises in almost half the time and performance wasn’t affected. They actually found that the pecs, biceps, triceps and latimus Dorsi’s level of muscle fatigue was actually greater when performing the bench press into seated row when using an electromyography to measure fatigue as well as a greater amount of volume achieved on the seated row overall potentially leading to more muscle growth in the long run.

 

It seems that this isn’t muscle or movement specific as similar results have been found in a different study in which the exercises used was leg extensions and leg curls to work the quadriceps and hamstrings respectfully. In this study, similar findings were made in which more volume was accumulated and fatigue was greater than straight set training and again done in almost half the time.

 

Study link below:

https://www.ncbi.nlm.nih.gov/pubmed/27243916

 

So why may this be the case, how do agonist-antagonist supersets produce more fatigue, volume and improve performance in some cases all while reducing the time to completion by half? One hypothesis as to why supersets outperformed straight sets ironically could be increased rest periods for the like exercise i.e. Bench press 10 reps, seated row 10 reps followed by rest. While performing the seated row the chest is being rested even though cardiovascular demand is still high you’re resting the bench press primary movers which is then followed by the planned rest between sets leading to more rest than traditional sets in which case you’d perform a set and then rest and repeat.

 

Other factors as why supersets outperformed traditional sets could be an altering of the Golgi tendon reflex, neuromuscular alteration to inhibition of co-contraction which means if you’re working opposing muscle groups you find that you’re able to move through a larger range of motion and with harder force production, or a faster dissipation of metabolites which occur as a reaction to training.

 

 

When not to implement supersets

 

–   While performing large multi-jointed movements

–   Beginners who are still learning the skill of movements and body awareness. You do not want to compromise technique

–   If you or the client is too unfit to perform a superset and performance suffers

–   Strength athletes, especially those who are near to a competition i.e. powerlifter using a superset of DB row with his bench press isn’t specific enough to his competition and will decrease his performance.

 

When may this be a good strategy to implement

 

–   Bodybuilder, gym goer, or anyone with body composition goals

–   With smaller isolation exercises

–   Personal trainers trying to be time efficient with clients

–   Busy people with limited time to commit to training

My final thoughts on supersets v traditional set training are that they defiantly have a place in the majority of peoples training plans as they have shown to either has positive results and reduce the time of your workout or had no negative or positive results and still decreased your time in the gym. Just be careful where you place it in your workout and consider your goals and if you’re competing in something that may be affected by supersets.

 

 

 

https://www.ncbi.nlm.nih.gov/pubmed/28933712

 

https://www.ncbi.nlm.nih.gov/pubmed/27243916

 

https://www.strongerbyscience.com/mass/

 

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Natural Topical Creams For Dry Skin – 3 Things You Need to Know About Them

If you’re suffering from dry skin, you have probably gone through quite a few natural topical creams for dry skin, and most of them were probably not as effective as you would have hoped.

Most of the regular dry skin creams are unsuitable for your skin, they may give you some relief for a moment, but can be harmful to your skin when using them for long time. Yes, even the natural ones. But hang in there, the information you’re about to receive can help you to find the right natural topical cream for you.

#1 Chemicals
Most natural skin care lines still include chemicals and other harmful ingredients in their products, shocking, but true. That is because they have longer shelf life and cost less than the completely natural ingredients. All of this results in a skin cream that is not going to help you in the long run, it may even cause damage to your skin like premature wrinkles, acne and drier skin.

#2 High quality ingredients
If you’re looking for natural topical skin creams for dry skin that will be truly effective, just look for ingredients that have been scientifically proven beneficial and effective. Phytessence wakame, cynergyTK, active manuka honey and grapeseed oil are all ingredients to look for, as they have shown to be successful in beating dry and irritated skin.

#3 High quantities
Have you already found the right ingredients for your skin? Great. Now be sure to check that they are not only in there, but in there in high quantities. Because if the effective ingredient is just a drop in an ocean of useless ingredients, the product is not going to help you. Many companies just use insignificant amounts of the best ingredients as marketing ploys, as they want to sell and make you think it is high quality, but do not want to invest in making highly efficient products.

So, keep away from the half way natural topical creams for dry skin, and look for the completely natural ones with proved effective ingredients in high quantities. Your dry skin will be just a distant memory in no time, and look even younger and more radiant than before.

Do you want to learn more about the best creams for dry skin, and harmful ingredients to avoid in skincare? Find out what products I use for fast and effective results, feel free to my website today.

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Ravens hope momentum carries them past Pittsburgh

Heading into another showdown with the Pittsburgh Steelers, the Baltimore Ravens hope momentum is better than rest.

The Ravens and Steelers split two games this season, each winning on the road by three points. Both finished 12-4 and tied atop the AFC North.

But because Pittsburgh had a better division record, it received a No. 2 seed and a first-round bye. Baltimore, in turn, was forced to hit the road as a wild-card team.

“For such a small margin, what a big difference that makes,” Ravens coach John Harbaugh said Monday. “But we kind of understand who we are. We understand our path, our road. We’re not intimidated by it at all. We’re looking forward to it. We wouldn’t have it any other way at this point.”

The Ravens hammered Kansas City 30-7 on Sunday, and therefore will bring a season-high five-game winning streak into Pittsburgh this Saturday.

“There is definitely an advantage to having the time off from a rest perspective, and there’s probably an advantage from playing from a being sharp perspective,” Harbaugh said. “So we’ll try to take advantage of the strengths in our favor, and hope the strengths in their favor are minimized by the way we approach what we do.”

Like it or not, the Ravens will be operating on a short week against a team that will have gone nearly two weeks without a game.

“I’m very confident we can get our guys rested, recovered and ready to go on Saturday,” Harbaugh said.

Baltimore beat the Steelers on the road in October, but in the playoffs the Ravens are 0-2 in Pittsburgh, including a 23-14 loss in the AFC title game in January 2009. Given a preference, the Ravens would love to have this game in Baltimore.

But it’s off they go to Pittsburgh again, with the knowledge that they’re coming off one of their best games of the season. Baltimore NFLdominated the Chiefs after halftime in such a fashion that by game’s end about the only fans left in the stands were wearing purple and black.

it’s written by 564213qq on 1.11

Heading into another showdown with the Pittsburgh Steelers, the Baltimore Ravens hope momentum is better than rest. The Ravens and Steelers split two games this season, each winning on the road by three points. Both finished 12-4 and tied atop the AFC North. But because Pittsburgh had a better division record, it received a No. 2 seed and a first-round bye. Baltimore, in turn, was forced to hit the road as a wild-card team. “For such a small margin, what a big difference that makes,” Ravens coach John Harbaugh said Monday. “But we kind of understand who we are. We understand our path, our road. We’re not intimidated by it at all. We’re looking forward to it. We wouldn’t have it any other way at this point.” The Ravens hammered Kansas City 30-7 on Sunday, and therefore will bring a season-high five-game winning streak into Pittsburgh this Saturday. “There is definitely an advantage to having the time off from a rest perspective, and there’s probably an advantage from playing from a being sharp perspective,” Harbaugh said. “So we’ll try to take advantage of the strengths in our favor, and hope the strengths in their favor are minimized by the way we approach what we do.” Like it or not, the Ravens will be operating on a short week against a team that will have gone nearly two weeks without a game. “I’m very confident we can get our guys rested, recovered and ready to go on Saturday,” Harbaugh said. Baltimore beat the Steelers on the road in October, but in the playoffs the Ravens are 0-2 in Pittsburgh, including a 23-14 loss in the AFC title game in January 2009. Given a preference, the Ravens would love to have this game in Baltimore. But it’s off they go to Pittsburgh again, with the knowledge that they’re coming off one of their best games of the season. Baltimore NFLdominated the Chiefs after halftime in such a fashion that by game’s end about the only fans left in the stands were wearing purple and black. it’s written by 564213qq on 1.11

Eczema Flare-Ups – What They Are and How to Avoid Them

Eczema is a chronic skin condition, also commonly known as atopic dermatitis. Sufferers often feel the constant need to itch the skin. This itching can lead to red rashes, blister-like sores that ooze, and scaly, rough patches of skin. The phrase “eczema flare-ups,” is used to describe outbreaks or episodes where the condition gets worse.

Those who suffer from eczema are often plagued with the skin condition for life, but there are ways to seek relief. Unfortunately, this relief can be short-term. Some individuals can go months without an eczema rash and wakeup one morning to have a significant outbreak. Although there is no way to cure eczema, there are steps you can take to avoid regular flare-ups.

Avoid Eczema Flare-Ups #1 – Find Your Trigger Factor

The phrase “trigger factor,” is often used to describe the onset of an eczema outbreak. Something triggers the skin. It is irritated and produces a reaction. There are different causes for flare-ups and outbreaks, but medical professional have developed a list of common factors. They include dairy products, chemical irritants, allergies, the weather, and stress.

Avoid Eczema Flare-Ups #2 – Eliminate Your Trigger Factors

Once you believe you found the cause of your flare-ups, eliminate these as an issue. Keep a daily log to monitor what you eat, what you are doing, and what you come into contact with. Compare your outbreaks to this log to determine possible culprits. Then, work to avoid them. You should automatically notice a reduction in outbreaks.

Avoid Eczema Flare-Ups #3 – Avoid Too Much Direct Sunlight

While sunlight is good for the body and skin, too much of it can cause dry skin. Dry skin is another common cause of eczema educed breakouts. Don’t hide inside and avoid the sun forever, but display caution. Apply sun screen, wear covering clothes, and seek sunlight in moderation.

Avoid Eczema Flare-Ups #4 – Keep the Skin Well Moisturized

As previously stated, dry skin can lead to an eczema outbreak. Avoid dry skin by keeping your body hydrated and well-moisturized. After a shower or bath, immediately dab the skin slightly dry and apply moisturize. Continue applying lotions and creams throughout the day.

These are just a few ways that you can avoid eczema flare-ups, but they are successful and easy to implement.

More Info on how to Cure Eczema easily, naturally and forever can be found by Clicking Here

Scientists identify two classes of itch neuron by turning them off separately

For several years it’s been known that itch and pain signals from the skin are carried by different types of neuron to the spinal cord and brain. But there’s more than one kind of itch. Scientists have now clearly identified at least two types of itch neuron—one that responds to histamine and a second type that responds to other itch-provoking molecules.

These results could lead to drugs that selectively shut down chronic itch in eczema patients but leave the rest of the sensory system intact.

Some itch is caused by histamine, which triggers an itch signal in certain neurons. But histamine is not the main source of itch for eczema patients. In eczema, most itch has its origins in allergy, when mast cells release “pruritogens” that bind to receptors on itch neurons.

For a long time it was an open question whether histamine and the other pruritogens were triggering itch signals in the same neurons, or different types that scientists could distinguish experimentally.

In late May, researchers led by Alexander Binshtok at the Hebrew University in Jerusalem and Clifford Woolf at Harvard Medical School reported results that clearly showed histamine and non-histamine itch signals are carried by different neurons. The research was published in the journal Nature Neuroscience.

The scientists used a novel two-stage experimental technique to shut the two neuron types down independently. Perhaps someday a similar technique might be embodied in an anti-itch therapy.

What they did was to exploit the fact that when neurons detect histamine and pruritogens, large-diameter channels open in the neurons to let in ions (charged particles) that initiate the electrochemical itch signal, which relies on sodium and potassium.

First, the scientists treated mice with either histamine or a non-histamine pruritogen. At the same time they injected the mice with QX-314, a molecule that blocks sodium ion channels (which are very small-diameter). The large-bore ion channels opened to let in sodium, potassium, and QX-314.

Thereafter, those neurons were unable to fire itch signals, because their sodium channels were blocked by QX-314. The scientists showed that when they dosed the mice with histamine and QX-314, one group of neurons didn’t work (and the mice didn’t scratch). When they dosed the mice with other pruritogens and QX-314, the histamine itch neurons worked, but other subsets of neurons were shut off (and the mice didn’t scratch).

The scientists’ technique is not directly translatable to therapy, because this study was conducted in mice and involved injection, which is not practical for daily use. But the molecular action they were studying takes place in the upper skin layers, and one could imagine that someday a cream or ointment might be developed that would include two components: one to open large-bore ion channels that detect pruritogens, and another to block the electrochemical signals in those neurons.

Hat tip to Ryan.

PS in a recent post I discussed the difference between TRPV1 ion channels, required for histamine itch, and TRPA1 channels, required for chronic itch. These are the “large-bore” channels mentioned above. Trivia: To trigger a histamine itch signal in a neuron, histamine must activate both TRPV1 and the H1 histamine receptor. To trigger a non-histamine itch signal in a neuron, a pruritogen must activate both TRPA1 and a special pruritogen receptor–“MrgprC11” in the case of dry skin.
End Eczema

The Most Important Eczema Causes And How To Avoid Them

Eczema causes are yet to be identified and are virtually unknown.  This is quite astonishing given the fact that this is a condition that was identified well over centuries ago and affects as much as 20% of the population in developed countries.  In this article, we look at some of the major factors which are believed […]

The post The Most Important Eczema Causes And How To Avoid Them appeared first on Best Eczema Remedies.

Best Eczema Remedies

Natural Remedies For Eczema – You Still Need to Research Them

Natural remedies for eczema – there are many available, including natural oils and herbs. Eczema is really hard to deal with – the itch – it can actually take over your whole life. It can really over-shadow things. Anyone who has eczema will know that the prescribed medication is steroid cream. There are drawbacks to using steroid cream which you may have experienced or have discovered. A major drawback is that steroid cream can actually thin the skin. Another drawback is that it does not work! It covers the problem – it creates a film over the top of the eczema. You will notice if you use steroid cream that as soon as you stop the eczema actually comes back worse than before you started.

When searching for natural remedies for eczema unfortunately you will still have to look into the product. You need to still check the ingredients. I realised this on my searches. I was constantly on the internet looking for an eczema natural cure. Within my hours spent, I came across one that claimed to be natural – the results looked great and so did the testimonials. Then I scrolled down to the ingredients and sure enough it had Hydrocortisone in it.

Different people experience eczema in different forms, such as, cracked skin, tiny bumps, inflamed or weeping. Whichever of these relates to your eczema I know that night time sleeping will be unbearable for you. If you have a young child with eczema the fact they are not a good nights sleep can actually make the whole thing worse.

Eczema is particularly hard to cope with in young children and unfortunately that is where it usually begins – in children under 5. I have had first hand experience with this. My sons eczema began on his first Christmas. The time we spent trying to rid him of eczema after this was not a pleasant journey and one that I would not wish on any parent.

For more information on eczema and to see how our eczema nightmare came to an end visit my blog or Squidoo.

For more information on eczema and to see how our eczema nightmare came to an end for us visit my eczema natural remedies blog or my eczema Squidoo lens

Some Causes of Eczema and How Treat Them

Eczema is a noncontagious skin condition. It can come in the form of dry, read, inflamed patches on skin. It can show up on many areas of the body including the face and hands. As of the time this article has been written, there is no known cure for eczema. But do not give up hope, because the closest thing that can come to being a cure is avoiding causes of eczema. And there are specific strategies to follow to help you accomplish this.

Be mindful of what you eat. Some of the major triggers of eczema are allergic reactions to certain foods. Many people do not pay attention to what they are eating, therefore they have no idea that food is actually causing their eczema flareups. Common foods that cause eczema flareups are: milk, wheat, soy, peanuts & shellfish. This is especially true when dealing with eczema and children, because many children are born with allergies. But the good news is, most kids eventually grow out of their allergies.

Everyone is different, so they may be allergic to more or less items. The best thing to do is to find a good allergist and ask for an allergy panel.

Be mindful of the humidity. Skin dryness is one of the most common causes of eczema. For sufferers of eczema, the skin condition may look like it’s gone. But in reality, it is really just lurking below the surface. What skin starts to dry out it gets harder for the body to fight it off. Here are some tips that can help with that:

1. Opt to take baths instead of taking showers. I know this goes against “green” living practices, but doing this gives your skin time to absorb water and get moisturized. The more soft and moist your skin is, the easier it will be for it to heal.
2. After the bath, coat your body with a petroleum-based moisturizer. Good old Vaseline is one of the best. Do this before howling yourself off. This will lock in the moisture and delay your skin from drying out even more.
3. While your body is wet, make sure there is no flowing air or breezes. Flowing air evaporates water, and rapidly evaporating water mixers and more dry.
4. Invest in a good humidifier. This is especially true if you have central air conditioning, which increases chances of your skin drying.

Be mindful of what closed you are wearing. Go for loose and cotton material clothes for your wardrobe. Avoid tight fitting clothes because they can cause chafing and increase the chances of your eczema flaring up. Avoid wool and polyester materials, they can irritate your skin and also cause inflammation.

There are more things that can trigger eczema. These two are among the most common. As stated before, consult with your doctor allergist, they should be able to find out more about your individual case.

You can find more causes of eczema by clicking on Beat Eczema

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Eczema On Face ? The Best Ways To Treat Them

Eczema treatment is a procedure that needs a great deal of patience. Literally eczema has been termed as a kind of dermatitis. This is a kind of irritation of the epidermis and can be broadly added to a variety of continual skin conditions. One can easily recognize eczema through itchiness or dryness on the skin. To understand how to treat eczema on face, it is actually important to be aware of the signs first.

Indications which happen normally include-

. Swelling of the skin
. Irritation on the face
. Redness and dryness
. Crusting and flaking
. Blistering of the skin heading to oozing and bleeding

If you have virtually any of these signs then it’s important to know how to treat eczema on face. Rashes or scars on the facial area will be able to hamper your total personality. If you really don’t seem good and feel fine then it can guide to sadness and other linked to mental difficulties. Eczema treatment enables to overcome the temporary skin discolorations that happens because of recovered wounds. Although scarring is rare it is indicated to receive treatment at the initial possible.

Normally eczema is found on the flexor aspect of joints but its existence on the facial skin is not exceptional. A red cheeky rash along with crusty flakes and sore spots are usually a common complication with eczema. How to treat eczema on face focuses usually on lowering or stopping the matter of itching. It has been seen that itching is the key reason for worsening of this problem. Eczema treatment sets emphasis on minimizing indications of itching and curbing the irritation.

How to treat eczema on face not simply depends upon the state of your skin, but also on your lifestyle. Plenty of the eczema treatments contain changes in way of life and use of medicines. Your whole physical condition, food intake habits, age, skin form and some other similar conditions determine the therapy. External medicines and applications are usually suggested by the medical practitioner. However, most health professionals emphasize that eczema victims should also make their skin well moisturized as well as nourished.

Some of the self-made eczema treatments that most people can consider are-

. Having enough drinking water daily, essentially 8-10 glasses
. Having fresh fruits as well as vegetables
. Rejuvenating the skin with essential oils

How to treat eczema on face doesn’t demand any specialized skin treatments in the previous stages of the illness. However, with the deteriorating of the situation, extreme medicine is significant.

It is really time to take care of eczema and rejuvenate your body. For that you will need to visit http://EczemaTreatmentCures.net and find out additional information about Eczema Treatments and How To Treat Eczema On Face.

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