Iron man Iron Man USA April 2017 - Page 30

IM MUSCLE RESEARCH Caffeine Makes Everything Better Falling For Traps I’ll Drink To That Shoulder pain is a common companion if you’ve been lifting for years. A recent study published in The Jour- nal Of Strength And Conditioning Research has found one way to reduce painful shoulder joints: Hit your lower traps more. In the experiment, a large group of trained men were assessed with shoulder impingement syndrome, a common cause of shoulder pain. (One common reason for shoulder impingement syndrome is an over-reliance on certain big lifts such as the bench press.) Scientists found that a main factor in shoulder impingement syndrome is the presence of weak lower traps. The best exercises to hit your lower traps are one- arm rows, face pulls, and the prone trap raise, which is similar to a one-arm incline Y-raise, using a very light weight. If you love chest d ay, you need to start regularly incorporating these moves. A new study suggests it might be time to bring back the meathead gallon water jug. Information presented in The Journal Of Strength And Conditioning Research shows that just a slight dip in body-water levels can significantly hamper mus- cular endurance, strength, and power. While this is true for every type of lifter, this study indicates that the negative effects are especially pronounced in older men. Past a certain age everyone is subject to a decline in muscle performance, known as dynapenia. Subjects in the study who experienced dehydration of only one percent of their bodyweight showed rapidly declining scores across several metrics of human performance. Whether it’s water, a BCAA formula, or a sports drink, make sure to stay hydrated during and around your workouts. IM 28 APRIL 2017 | ironmanmagazine.com MODEL: Pre-workout caffeine is probably part of your daily routine, but what about mid-workout caffeine? A new study showed the potential of a mid-set jolt when it comes to sustained cardio. Research published in Applied Phys- iology, Nutrition, And Metabolism described groups of cyclists given varying levels of caffeine during a long training ride that ended with a sprint. Riders who took the caffeine were significantly faster than the those who did not. What’s more, the dosage level made a big difference. The group who took 100 milligrams of caffeine, which was about 1.5 milligrams of caffeine per kilogram of body- weight, performed better than the non-caf- feine group. However, a third group was given 200 milligrams of caffeine per kilogram of bodyweight and they were even faster.