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Category: workout

Know who you trust

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The internet provides a lot of information for those who seek it. The problem is always how to be sure if it is true or not. This problem is especially big when it comes to bodybuilding sources. Sometimes you get conflicting information, sometimes you get an “expert opinion” and sometimes you don’t get anything at […]

The muscle doesn’t have eyes

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A very intriguing study published by Angleri et al. proves a pretty important point. Muscles don’t “care” WHAT you do, as long the overall load remains the same. In the study they compared three different training protocols. “Traditional” sets with 12-15 reps, increasing pyramid sets, or drops sets. They made sure that the overall load […]

Ketogenic diet in bodybuilders

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Today, I was asked why I do not recommend a ketogenic diet more often, because it is so good to lose fat and build muscle. This may be true, but under following conditions: It must be hypocaloric, the workout is super strenuous and the athlete experienced. Most people want to build muscle. The biochemical 1×1 sets […]

Lab values in bodybuilders

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Doctors love to do labs to check if everything is “in order”. Often, some values are increased in bodybuilders, and this is interpreted as hepatitis (inflammation of the liver) or even abuse of anabolic steroids. However, usually there is a easy plausible explanation for it. The hard workout increases the values itself quite a bit […]

Getting high on concentration curls

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Concentration curls are great to get your biceps to scream. Some, however, have problems with the exercise as they have shoulder pain that prevents them to do it properly. There’s an option at the cable tower for those, which I recommend when your shoulder is painful while doing the exercise: Preparation Face the cable grip […]

Wrist support and grip helpers – friend or foe

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I’ve seen a guy work out yesterday with his wrist supports tightly wrapped around his wrists during the whole workout. Wrist support are a good idea if you’re pushing heavy and your stability suffers due to that overwhelming load. This happens for any push exercise, in most cases heavy presses. However, they don’t provide any […]

Whey or Aminos?

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A friend of mine recents boasted about his post-workout shake. A very elaborate mixture of glutamine, BCAAs and other ingredients. Now, I asked myself.. ist that clever? Whey is made up by of the following amino acids: 1/6th of whey protein is glutamine, 1/4 are BCAAs and 1/4 are other semi- or essential amino acids. 1/3 of […]

Biceps rolls

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Biceps rolls are a great exercise to “finish” your biceps off after good workout. It’s a mix of auxoton exercise with some emphasis on a constant tension of the upper arm muscles. Start with holding a plate weight in front of you, like you would hold a steering wheel. One hand is at the top, the other […]

Chest wipers

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This exercise is to improve the chest movement when doing cross-overs doesn’t stimulate your chest muscles to the max. Stand in the middle of cable towers and set the height of the cables at your shoulder height. Take the grips and pull the right one like a cable fly to the middle (use the right hand […]

Angel flys

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This exercise is like the snow angels you might have done as a kid. The target musculature is the chest. Angel flys keep the chest muscle under constant tension and work all the angles possible. Lay down on a horizontal bench and take a set of light dumbells like for flys. Move the dumbells simultaneously […]