Welcome to our Weekly Edition – September 29
1. Healthy Recipe: Mock Pumpkin Pudding (Made with Sweet Potatoes)
2. Don’t Forget To Check Out The Parrillo Recipe Video Series
3. Mold More Muscularity
4. Article of the Week: Rest, Recovery & GH
Healthy Recipe: Mock Pumpkin Pudding (Made with Sweet Potatoes)
400 g. cooked and mashed sweet potato
100 g. egg whites
1/4 cup boiling water
1 (one) 1/4 oz. pkg. of nonflavored gelatin
1 tsp. pumpkin pie spice (NO SUGAR added)
1 tbsp. CapTri®
Pour water in blender and turn on low. Add gelatin, egg whites, sweet potato, CapTri® and pumpkin spice. Blend until mixture has a smooth consistency. Pour into sherbert or dessert glasses and chill until pudding is firm. Top with Whipped Cream (recipe on page 96 of the CapTri® Cookbook.) Makes 4 servings.
Don’t Forget To Check Out The Parrillo Recipe Video Series
We announced the release of the new Parrillo recipe video series appearing on parrilloperformance.com last week, so if you haven’t viewed the first installment yet, check it out by clicking here! In this first video Dominique Parrillo shows you how quick and easy it is to whip up her delicious Southwest Barley Salad recipe!
Mold More Muscularity
Muscularity describes the relative development of each muscle – its size, shape, separation, and the degree of body fat present. With most physiques, the lack of muscular is immediately obvious, with flaws ranging from poor quadriceps separation to poor lower lat development. In many cases, muscularity is there, but it is obscured by body fat. But let’s not focus on the negatives; let’s focus on the positives: how to hone your physique so that there are no flaws in muscularity.
Article of the Week: Rest, Recovery & GH
Rest and recuperation can work in conjunction with growth hormone (GH) if this relationship is properly understood. For background, growth hormone (GH) is a protein hormone made by the pituitary gland, a small secretory gland at the base of the brain. Hormones, chemical messengers secreted by endocrine glands into the bloodstream, are delivered to target tissues, where they exert their effects.(1) Although growth hormone is of interest to adults, its primary function is to promote growth during childhood. Actively growing children have the highest levels of growth hormone. Gradually, GH release decreases with age. The decline in GH levels may in fact be the cause of some of the processes of aging. If you haven’t made good gains in awhile try to incorporate some of the following GH-releasing ideas.
GH & Rest between Sets
An important exercise parameter that seems to enhance GH release is to use shorter rest intervals when training. To do this, of course, you have to use lighter weights (and more reps). A difficult protocol that works well to increase GH levels is to train to failure at 10 reps (use 10 rep maximum weight) combined with one-minute rest intervals (5). If you’re used to resting 3-5 minutes between sets, shorten up the rest interval to one minute or less; it will work wonders. Sometimes bodybuilders get into a rut; they plateau and can’t figure out the problem. It might be that they’re training like powerlifters: very heavy weights, very low reps with long rest intervals.
In 1993 a scientific study compared the GH-release of 20 sets of one rep each (done maximally) to 10 sets of 10 reps (also maximum) and found the 10 sets of 10 reps resulted in greater GH release (6). Why? Probably the larger volume of work, done with enough reps to result in some lactic acid production, combined with short rest intervals, is the best way to trigger GH release. It may prove beneficial to include some high intensity aerobics as part of your cardiovascular training. There seems to be theoretical justification to include sprinting for better results
A postscript here: Weight training is incredibly intense exercise and within seconds of the commencement of a heavy set, energy reserves are depleted and waste products begin to accumulate (1-4). Creatine phosphate serves as an energy donor and helps to maintain the supply of ATP, the molecule used by muscles to power contractions. ATP is rapidly depleted and strength fades as a heavy set proceeds, muscular contractions soon stop altogether. During the rest interval between sets ATP and creatine phosphate stores are repleted. Supplementation with Creatine Monohydrate can help the entire depletion-regeneration process as it increases intracellular Creatine pools(5-6). Supplement with our Creatine Monohydrate FormulaTM and you will get a better training effect.