Muscle Clinic by David Gentle - Vol. 3

From David's Mailbag.... Physical Culture expert, David Gentle responds to a series of questions sent in by our readers on a variety of topics including weight training, bodybuilding, nutrition and wellness.

QUESTION. I have a constant paint at the top of my kneecap, it hurts to do squats or leg extensions. Can you tell me what I should do to overcome the problem?

ANSWER. You sound though you have overloaded the quads muscles. We suggest REST, the use of ICE, some cooling agent, or chemical freezer to cool the painful area. Compression elevation of the painful part, frictional massage, ultrasound and in the last resort cortisone injections may help.

QUESTION. I appear to suffer a lot from 'athletes' foot. It's a bit of an embarrassment in the gym. Please help.

ANSWER. Athletes foot is a fungal infection which makes the skin between the toes and under the toes itchy, red and flaky. It may even affect the toe nails. Treatment is usually an antifungal powder or spray available from all chemists. Ensure you keep your feet clean, always change your gym socks and keep your shoes clean. If the condition persists, see your doctor.

QUESTION. I find your column (Muscle Clinic) very interesting and would welcome your opinion regarding hypnosis/mind training as related to sports/bodybuilding success. Do you consider hypnosis would help in training for powerlifting?

ANSWER. Yes we do consider mind training an essential adjunct to weight training.

QUESTION. Can you please explain the cause/effect relationship involved in muscle growth.

ANSWER. Let's quote MIKE MENTZER. Mike says: 'Muscle growth results from the formation of a chemical called creatine. The presence of creatine stimulates the muscle to form more myosin, one of the contractile proteins within the muscle tissue. 'The process is circular in nature. The contraction of muscle tissue produces creatine, which results in the muscle forming more myosin, which enables the muscle to generate stronger contractions. 'The greater contractions produce more creatine and the process is started again. The amount of creatine produced is related to the intensity of muscular contraction. The higher the intensity the more creatine produced and of course the greater the muscle growth that will result.'

Overhead extensions with EZEE curl bar for terrific triceps -GARY KENDALL

TIP OF THE MONTH: I have been experimenting with angles in relation to muscle action. I found a great exercise for inducing 'burn' and full pump in the triceps. The exercise is a seated overhead triceps extension using an E-zee curl bar. The secret is that the exercise should be performed on an Incline bench. It's great for shaping and defining the triceps. Perhaps you could pass this on to the readers. Well thanks PAUL SHAW for the tip. A £5.00 note is on its way for that tip.

QUESTION. Where can I purchase relaxation tapes. I find after workouts I am too 'wound up' to sleep and feel that tapes may help me to unwind.

ANSWER. Many companies sell relaxation and similar tapes.

QUESTION. How can I work out my maximum pulse rate to test my fitness?

ANSWER. To find your training level, work out your maximum pulse rate or MPR, by subtracting your age from 220. To improve fitness your activities should raise your pulse to between 60 and 80 per cent of the maximum. Check your target pulse rate with the following table.

How to take your resting pulse rate; take when you are first awake, place your fingers on the inside of your wrist of the right hand or use the pulse on your neck (near your adam's apple), count for 15 seconds and multiply by 4 to give the number of beats per minute.

Exercising pulse rate; take after 10-15 minutes of exercise. As your fitness increases your resting and exercise pulse rate will go down and you will need to exercise harder to achieve your 'training pulse'.

QUESTION. What are the advantages of 'free' weights over fixed machines? I use both, but prefer free weights as I feel they are better ... is this so?

ANSWER. Independent researchers have concluded whilst gains are similar in both, especially in strength, those trainers using 'free' weights developed not only the muscles intended, but also the 'stabilizing' surrounding muscles ... hence overall more growth. Fixed machines can for some be 'safer'. We suggest you train according to choice and results, with either or both.

QUESTION. How would you define correct exercise style?

ANSWER. Good exercise style is when you can feel the weight throughout the movement and have the bar or dumbell under full control.