Among the many tools employed by bodybuilders looking for a change of pace or means to break through the proverbial wall is a method called tourniquet training. Tourniquet training involves tying an elastic band around an extremity of the body, and then training the muscle group. The change in blood flow to the region, coupled with tightening effect on the muscle group being trained, does have some effects. But are they desired, are they beneficial, and are they safe in the long run?

The science behind it

When the blood flow to a region is cut off, several things happen. Inflammation occurs. Cells are damaged. Above all, localized anabolic hormones are released. There are even studies that show there are positive effects upon myostatin levels.

These things are all good for muscle building, and are actually the goals every time we pick up a weight - to literally "tear" the muscle fibers so that they may grow back stronger (and bigger!).

Method

The key to successful tourniquet training is to use LOW intensity. Tie off a muscle group, particularly in the extremity, such as around the bicep or thigh region. Complete a 10 to 20 repetition set. Untie the tourniquet and allow blood to flow back into the region. Stretch and massage the muscle area. There may be some tingling or numbness. After all, you are cutting off blood flow; much like when you lie on your arm and it falls asleep. Wait 2 to 4 minutes, then complete another set in this manner. Use it as a supplemental tool to your standard training, perhaps 3 to 4 sets at the end of that muscle group's workout.

Risks

Training using tourniquets can be dangerous, and put the bodybuilder at risk for maladies associated with blood flow blockage, including strokes. Muscle tissue can die as well. The ensuing swelling, numbness, and tingling in the tied area could lead to other unknown long term injuries, or at the very least, keep you out of the gym for a few days, hindering progress.

Rewards

In the short term, bodybuilders have found that tourniquet training does lead to a temporary boost in growth in a particular muscle region, as well as localized swelling. It will be impossible for the bodybuilder to determine exactly the cause of physical change in the region - it could be growth, it could just be ruptured muscle cells. The end result could be new muscle, or it could be a damaged muscle group which will take time to heal. There are advocates of this training method who believe it works wonders in breaking plateaus, and there are trainers and physicians who strongly recommend never employing this method, as any attempt to block blood flow to a muscle group should be forbidden, in their book. Do your research, analyze your goals and needs, then determine if tourniquet training is a tool you'd like to add to your training regimen, or one you'd like to leave at home.

Everyone becomes sick from time to time. It's just a part of life. Your immune system becomes weakened by a variety of agents, and allows a cold or flu bug to slip through. In most aspects of life, you can just pause things for several days, and stay in bed, and recover. But in the world of bodybuilding, progress is lost when you fall ill. Much of what bodybuilding entails - extremely hard training and rigorous dieting - actually causes the body to face greater likeliness of becoming sick. You tear down your immune system and central nervous system when training hard and heavy. Bodybuilding makes your muscles stronger but often leaves your immune system weaker.

One cannot just skip the gym every time he feels a little run down or tired. At the same time, going to the gym when you're very sick is a recipe for hurting your recovery, as well as spreading your illness to others in the gym. A fine line must be drawn as to when you miss workouts, and when you train when you should not.

A few simple questions should be asked. Are you afflicted with a serious enough malady to warrant losing your bodybuilding progress? Would training with this illness cost you MORE bodybuilding progress? Finally, are you at risk of giving your illness to others, as well as make yourself more susceptible to other illnesses in your state of weakened defenses?

If you decide to train

Dress in layers. Take your medicine - Zicam and Echinacea are wonderful for boosting the immune system and destroying a starting illness. Start with light cardio, then light weights. If you feel yourself getting worse, halt and take a break. Some people believe you can "break" a cold or fever by training through it, although this is unproven.

If you decide to take the time off

Most people choose to take 3 to 7 days away from the gym to recover from a cold or flu. Give the body time to rest, and then get back in there. See a doctor if illness continues. Also look for environmental factors, which may be contributing to the illness.

Ten years later... When it's all said and done, missing a few days due to illness is normal and to be expected. It's very necessary to give your body time to heal when illness hits. On the other hand one should be careful not to squander training results by skipping the gym every time he/she is feeling a little run down. Once that can be achieved, long-term bodybuilding success can be achieved, despite any illnesses!

You've been training the same for a few years, right? The weights, sets and reps might increase, and you might mix in a few different exercises. But all in all, it's the same thing each week. You attack a body part. You do a set, wait 2 to 3 minutes. You do another set. You wait 2 to 3 minutes. You might complete 10, 15 or 20 sets.

Our bodies are remarkable creations. They quickly adapt to stresses. Your training becomes incredibly constant over the years, and your body is going to adapt. This might just explain why no matter how hard you lift, the changes in your body become very minimal over time. Growth is measured in millimeters, not inches, after you've trained for a few years.

Recently, pro bodybuilders have discovered a new training method which has worked wonders in helping athletes like Gustavo Badell, Dennis Wolf, Silvio Samuel, and others to reach brand new levels of muscularity and size - even after being established pros for years. They're been using Giant sets.

What is a giant set? It's a simple training method. The trainer will complete 5 to 10 sets for a body part with little to no rest between sets, switching between various exercises. For example, a giant set for chest might look like this:

• One set flat bench press, 8 reps

• Jump to the next bench and immediately complete 8 reps of incline dumbbell bench press

• Jump to the dip rack and complete 12 bodyweight dips

• Jump to the incline bench and complete 8 incline bench press reps

• Jump to the floor and complete 12 slow-motion pushups

• Jump to the incline bench and complete 15 reps of dumbbell flies

• Move to the cable crossover machine and complete the set with 20 slow pec flies crossovers

Granted, there are some limitations to this training approach. Crowded gyms don't always allow for this monopolizing of equipment. Also, the ego may take a hit, as the lack of rest means that less weight will be used. You'll probably only be able to complete three of these "cycles" initially, but that will increase to 6 or 8 as you become better conditioned.

Giant sets force more blood into the muscle than is has become accustomed to, in your years of training. They have worked for pros to break plateaus, and they might just work for you. Give them a try as a part of a well-rounded weightlifting routine, and you might find you can shock your body into growing!

Muscle catabolism occurs when there are more negative than positive agents working in the body. Muscles are always either growing or shrinking - there is no holding pattern. Stress and poor diet/training/sleep patterns can lead to muscle catabolism, and it results in the bodybuilder-feeling run-down, losing muscle, and gaining fat. How can one escape this catabolic state? Here are a few tips in each of the four major areas (nutrition, supplementation, sleep, and training) for leaving the catabolic state, and entering the anabolic state.

Nutrition

This is the most important aspect of recovery, and therefore leaving the catabolic state. Eat. Eat more. Eat more red meat. Include more simple carbs after training - Very important, as it decreases post-training cortisol production. Eat Oysters. Eat 8 times per day. Eat once during the night. A glass of milk or small whey shake is plenty. Consume fast digesting nutrients like Whey protein. Egg whites are a good substitute for fast absorption. Eat fast digesting nutrients first thing in the morning as well - as your body has just been deprived of nutrients for 5 to 10 hours.

Supplementation

Vitamin C - 1000 mg per day. Zinc - 30 mg per day. Consider glutamine if your budget affords it, although experts argue its effectiveness. Get healthy fats from fish oil. Remember - supplements are only meant to assist your diet, so don't focus upon supplements until you have your nutritional affairs in order first.

Sleep

Give yourself eight hours of uninterrupted "lay down" time. Even if your body only needs 6 or 7 hours of actual sleep, the extra time for relaxation will be extremely beneficial. Additionally, reserving an hour for reading/nap during the day is a great way to allow your central nervous system to recuperate, halting cortisol production and allowing muscle growth to occur.

Training

Train Smarter. Employ heavy, intense training sessions. Keep them under 60 minutes, and only train 4 days per week. Use forced reps, training to failure, and negatives to force your muscles to adapt to an increasing workload. Always use a spotter when engaging in heavier training regimens.

Essentially, one enters a catabolic state when not enough of one of the vital resources - nutrition, supplements, sleep, or training - is available. Improve the quality of these four areas and watch your body return to growth!

Most serious intermediate to advanced level bodybuilders don't miss the mark when it comes to meeting their daily protein goals. They chug down shake after shake, and they chew bite after bite of chicken or steak until their daily goal of 300 to 400 grams is met. Bodybuilders know that protein is the key to muscle building.

Most serious bodybuilders don't miss their daily carbohydrate or fat goals. They love the potatoes, rice, and pasta, and shovel it down on a daily basis. They love their EFA's and the fat content, which accompanies delicious meats. Carbs and fats are seldom neglected in a bodybuilder's diet. Bodybuilders know that carbs and fats provide the energy required to use protein to build muscle.

Many serious bodybuilders do, however, miss their daily goal of five fruits and vegetables. This is a minimum number of course, as the added hardships that such large amounts of food-consumed daily often require 6 to 8 vegetable servings. Many bodybuilders do not know that fruits and vegetables provide not only essential vitamins and minerals, but also the fiber needed to make the digestive system function more efficiently, allowing proteins, carbs, and fats to do their job.

If you're not a huge fan of fruits and vegetables, you might find the tomato to be a nice addition to your diet. While technically a fruit, it is most commonly prepared like, and classified with vegetables. Tomatoes contain a great deal of Vitamin C, potassium, iron, B complex, and anti-oxidants. All of these micronutrients are crucial in the muscle building and recovery processes. Additionally, since bodybuilders are often at a higher risk of heart disease and prostate issues due to their increased food intake and stressors upon the body, they can benefit greatly from the lycopene, which tomatoes contain. Lycopene reduces likelihood of heart disease and prostate cancer, and is one of the primary reasons that many people choose tomatoes, aside from the taste.

Tomatoes can be purchase whole, or in cans or jars. They should be added to 1-2 meals per day in order to gain the maximum benefits. As with many foods, tomatoes provide good benefits for all people, but great benefits for bodybuilders.