A Hidden Cause of Bench Press Shoulder Injuries

Watson Dumbbells

A hidden cause of bench press shoulder injuries is actually a weakness of the long head of the biceps.

The long head of the biceps is stressed more when the elbow joint is behind the upper body as they are when doing incline curls.

If you have strengthened your rotator cuff and external rotators, and have addressed muscle adhesions etc, but still experience some pain in the bench press, then you should check your numbers on incline curls and see if your weights match the norms for your bench.

I hope this quick tip helps.

If you want your programs designed to address your individual needs feel free to reach out. https://www.totalhealthperformance.com.au/onlinecoaching

If you need some work on addressing muscle adhesions feel free to book in for a performance session. https://www.totalhealthperformance.com.au/performancesession  

 

Benefits of Glycine

Glycine

Some quick benefits of glycine.

Glycine is an amino acid that is considered conditionally essential because our bodies may not produce enough of it to meet demands. It has numerous benefits for the body, including serving as a source of nitrogen for other amino acids, aiding in the formation of important molecules like collagen and glutathione, and acting as a signaling molecule throughout the body. Glycine is found in meat, eggs, seafood, and nuts, and its daily requirements may exceed the average intake of 3-5g.

Supplementing with glycine can have positive effects on sleep, performance, insulin sensitivity, and glycemic control. It can lower cortisol levels, replenish glycogen stores, and control gluconeogenesis. Additionally, glycine supports the central nervous system, acts as an inhibitory neurotransmitter, and may have implications in the treatment of epilepsy and manic depressive disorder. It can also aid in detoxification, improve heart health by reducing triglycerides and cholesterol, and support wound healing.

Glycine dosages range from 2g to 60g in the literature, but 2-10g of glycine is what most people generally take. Excessive intake may lead to diarrhea, but no toxicity has been observed within reasonable dosage limits. Glycine can positively impact performance by promoting growth hormone release, improving sprint performance, and aiding in recovery from injuries. It is taken post workout in the 5-10g range to lower cortisol and replenish glycogen stores.

Glycine is a versatile amino acid with various health benefits, and its supplementation can be beneficial for overall health and performance.

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Taurine for Longevity

Taurine

More support for taurine.

RESULTS

“Blood concentration of taurine declines with age in mice, monkeys, and humans. To investigate whether this decline contributes to aging, we orally fed taurine or a control solution once daily to middle-aged wild-type female and male C57Bl/6J mice until the end of life. Taurine-fed mice of both sexes survived longer than the control mice. The median life span of taurine-treated mice increased by 10 to 12%, and life expectancy at 28 months increased by about 18 to 25%. A meaningful antiaging therapy should not only improve life span but also health span, the period of healthy living. We, therefore, investigated the health of taurine-fed middle-aged mice and found an improved functioning of bone, muscle, pancreas, brain, fat, gut, and immune system, indicating an overall increase in health span. We observed similar effects in monkeys. To check whether the observed effects of taurine transcended the species boundary, we investigated whether taurine supplementation increased life span in worms and yeast. Although taurine did not affect the replicative life span of unicellular yeast, it increased life span in multicellular worms. Investigations into the mechanism or mechanisms through which taurine supplementation improved the health span and life span revealed that taurine positively affected several hallmarks of aging. Taurine reduced cellular senescence, protected against telomerase deficiency, suppressed mitochondrial dysfunction, decreased DNA damage, and attenuated inflammation. An association analysis of metabolite clinical risk factors in humans showed that lower taurine, hypotaurine, and N-acetyltaurine concentrations were associated with adverse health, such as increased abdominal obesity, hypertension, inflammation, and prevalence of type 2 diabetes. Moreover, we found that a bout of exercise increased the concentrations of taurine metabolites in blood, which might partially underlie the antiaging effects of exercise.”

https://www.science.org/doi/10.1126/science.abn9257

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