-“The Placebo Effect”
-“Ankle Injury Prevention”
for Gaining Muscle: Meal Plans”
1 – PERSONAL PROGRAMS: ADDING MUSCLE MASS
A client recently deciding to return to weight training to regain some
muscle mass and the following training program was recommended.
No matter what your goals, I suggest you take a look at these
guidelines as they may help you design a better workout for
Train legs at least once per week and
up to 3 times every 2 weeks.
Choose 2-3 other daily workout routines
(for a total of 3-4 workouts per week).
& Lower Back
Body OR Rest
OR Upper Body
body workout suggestions:
+ triceps &
back + biceps (2 day split of the upper body)
+ back & arms +
shoulders (2 day split)
+ biceps & back
+ triceps (2 day
& back & arms
(3 day split)
Shoulders are not always trained directly
because this area gets plenty of training from chest and
back workouts. The shoulder joint can be easily injured
Split upper body workouts with a rest
day OR a leg workout (i.e. see schedule above).
Train the larger muscle groups (quads,
back, and chest) earlier in the workout.
Maintain a balanced training schedule
so that no muscles are neglected.
Always warm-up (2 sets x 10 reps) prior
to the first exercise for a muscle.
Return to training slowly if you have
been off for a long time.
(Limit the first workout to 1 set to prevent
excess soreness, progress to 2, etc.)
worry, it is still more exercise than you did
Perform 6-10 repetitions per set &
vary the rep scheme & exercises every 3 weeks.
Use a slow repetition speed (2-3 count
eccentric/negative and a 1-2 count concentric).
Keep the time under tension of each set
(TUT) between 20-45 seconds.
(i.e. 8 reps, 3 count eccentric/negative, 1 count
concentric/positive = 32 seconds)
Train the abdominal muscles 2 times per
week maximum with 10 repetitions per set. Use cable exercises
(OR a machine) to increase intensity.
Supplement with CREATINE.
Keep your appointments with the gym and
maintain your mental focus by making your workouts brief,
yet intense, to help maintain your compliance. Do not
let any setbacks get in your way, forget about missed
workouts and get ready for the next.
13) The best exercises are sometimes also
hardest exercises. Stick to:
presses (i.e. Flat press)
(much harder than pulldowns)
2 – RESEARCH REPORT: THE PLACEBO EFFECT
placebo is a standard component of supplementation and exercise
physiology experiments. The placebo controls for the influence
of the treatment on the subjects, for example, subjects supplementing
with creatine may expect to make increases in size and mass.
Such expectations may influence the behavior of the clients
and thus the results of the study, so a placebo group is added
to control for these expectations.
placebo is always as close as possible to the actual treatment,
so in the case of creatine supplementation, the subjects in
the placebo group would preferably supplement with a fine,
bland, inert white powder.
response rate of the “placebo effect” has been reported in
research literature as being as low as 0% and as high as 100%,
thus the placebo effect can be very powerful. For example,
100% of subjects that were told they were exposed to poison
ivy (when it really was a harmless plant) felt as though they
developed a skin reaction. Therefore, employing a placebo
in most physiology studies is essential.
placebo effect can psychologically help & hinder the athlete
during performance and the superstitions that athletes keep
are an excellent example of a practical “placebo effect”.
For example, athletes may rely on certain foods (i.e. a steak)
before game time to help increase performance even though
there is no scientific support for that particular practice.
The placebo effect is also present in many facets of life
and can play a huge role in exercise and performance outcomes.
– ANKLE INJURY PREVENTION
best protection for the ankles is the development of strong
supporting muscles around this often-injured joint. The important
lower leg muscles in ankle protection such as the peroneus
(outer shin muscle that turns the foot outwards) is trained
indirectly through squats, leg presses, step-ups, and calf
raises. The tibialis anterior (front of shin) can be strengthened
directly through resisted toe raises and balance exercises.
While external devices (i.e. braces) are beneficial, strong
muscles provide a better support and method of injury prevention
for the joint.
tearing OR “over-stretching” of a ligament is commonly referred
to as a ligament sprain (as opposed to muscles that are “strained”).
An inversion sprain (rolling over on the outside of the ankle)
is most common. Immediately apply RICE and limit activity
for a few days and begin exercises that take the joint through
a full range of motion after 72 hours, and if extreme pain
and swelling persists visit a physician. Anti-inflammatories
may help decrease pain and inflammation. After acute rehabilitation,
ease back into activity using an ankle support and most importantly,
start strengthening the supportive muscles.
– PERSONAL NUTRITION: A MEAL PLAN TO ADD MUSCLE MASS
An essential meal because you have not
eaten for ~6-12 hours!
You must refuel your body and prevent
cereal, milk, toast, 2 eggs, protein shake (20g)
½ of a daily multivitamin-mineral capsule
It is important to provide the body with
energy every ~3 hours to avoid fatigue and muscle breakdown.
Eat a small protein-carbohydrate snack.
Ex) fruit + yogurt + protein shake (20g)
sandwich + juice + yogurt
Eat another moderate-protein & CHO
Ex) lean-meat and low-fat cheese sandwiches
+ fruit + protein shake
dinner + protein shake + ice cream
burger + potato + protein shake + ice cream
Eat a small protein-carbohydrate snack
about 1-2 hours before your workout.
Ex) yogurt + protein shake + banana
with low-fat cream cheese + protein shake
If at all possible (tolerable), mix up
a 50-50 CHO-protein shake that you will sip on during
Drink a high-carbohydrate-protein shake
as soon as possible to replenish your energy stores, prevent
muscle breakdown, and promote muscle growth.
TAKE CREATINE now in a high-glycemic
Creatine-Carbohydrate + protein (40g)
(meal replacement shake)
within 2 hours of training.
100g CHO, 60g
PRO, ~20g FAT
+ potatoes + vegetables + yogurt + protein shake + cookies
breast + pasta + veggies + protein shake + cookies
slices pizza + protein
shake + banana
½ of a daily multivitamin-mineral capsule
about the exact CB ATHLETIC CONSULTING shake ingredients.
tips should help you build or regain large amounts of muscle.
Be consistent and remain patient, it will not happen overnight,
BUT/ strength and size can be developed by anyone. Supplementing
with creatine may provide extra help for increases in both
strength and size. Remember that these are only recommendations
and some people will need to eat even more than this basic