Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Limited-Time Only! All 8 Books As One Single Ebook Volume. 644 Pages of Information Available Nowhere Else! Only $21.95

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Finally a comprehensive volume of eight ebooks on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Buy Now

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Thursday, May 19, 2016

Fruits and Vegetables-Protect Against Inflammation

Image result for fruits

Diets rich in fruits and vegetables (FV), which contain (poly)phenols, protect against age-related inflammation and chronic diseases. T-lymphocytes contribute to systemic cytokine production and are modulated by FV intake. Little is known about the relative potency of different (poly)phenols in modulating cytokine release by lymphocytes. We compared thirty-one (poly)phenols and six (poly)phenol mixtures for effects on pro-inflammatory cytokine release by Jurkat T-lymphocytes. Test compounds were incubated with Jurkat cells for 48 h at 1 and 30 µm, with or without phorbol ester treatment at 24 h to induce cytokine release. Three test compounds that reduced cytokine release were further incubated with primary lymphocytes at 0·2 and 1 µm for 24 h, with lipopolysaccharide added at 5 h. Cytokine release was measured, and generation of H2O2 by test compounds was determined to assess any potential correlations with cytokine release. A number of (poly)phenols significantly altered cytokine release from Jurkat cells (P<0·05), but H2O2 generation did not correlate with cytokine release. Resveratrol, isorhamnetin, curcumin, vanillic acid and specific (poly)phenol mixtures reduced pro-inflammatory cytokine release from T-lymphocytes, and there was evidence for interaction between (poly)phenols to further modulate cytokine release. The release of interferon-γ induced protein 10 by primary lymphocytes was significantly reduced following treatment with 1 µm isorhamnetin (P<0·05). These results suggest that (poly)phenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation.

High-fructose diet harms 940 brain genes

Image result for high fructose corn syrup foods

High-fructose diets (think added sugars in processed foods and drinks) modify 940 genes in the brain. And not in a good way! In this remarkable nutrigenomic study, scientists discovered how high-fructose consumption alters: 734 unique hypothalamic genes and 206 hippocampal genes. These genes aren’t just “any” genes. They are actually fundamental to survival. 

They control metabolism, cell communication, inflammation, and brain function. To give you an idea, certain alterations to those genes can lead to leptin resistance, metabolic syndrome, and brain diseases such as Parkinson’s, depression, and bipolar disorder. Snapshot of how fructose either switches “on” or “off” entire gene networks in the brain. Gomez-Pinilla et al., 2016. 

We also know from previous research that high-fructose diets from processed foods and drinks: damage the communication between brain cells, increase toxic molecules in the brain, and in the long term, diminishes the brain’s ability to learn and remember information. The official advice is to limit all “added sugars” (fructose included) to less than 25 grams a day. So check those labels! What about fruit? I get this asked a lot. Whole fruits don’t count as “added sugars”. 

But fruit juices do (even that freshly-squeezed orange juice). Unlike fruit juices, the fibre in whole fruits largely slows your body’s absorption of fructose. One more thing! The same scientists revealed some good news too. An Omega 3 fat called DHA seems to reverse the harmful changes produced by high-fructose intakes. DHA is found in oily fish, milk fat (e.g. butter or lard), and egg yolks. Your body can also make a little bit of DHA by converting the vegetable form of Omega 3 (ALA) found in flaxseeds and chia seeds

Wednesday, May 18, 2016

Exercise keeps muscles -- and you -- young: Study

Image result for man pumping iron
A University of Guelph professor has uncovered the "secret" to staying strong as we age - superb fitness.
Geoff Power found elderly people who were elite athletes in their youth or later in life - and who still compete as masters athletes -- have much healthier muscles at the cellular level compared to those of non-athletes.
His research was published recently in the Journal of Applied Physiology.
The study compared world-class track and field athletes in their 80s with people of the same age who are living independently. There have been few such studies of aging and muscle weakening in masters athletes in this age group.
"One of the most unique and novel aspects of this study is the exceptional participants," said Power, who joined U of G's Department of Human Health and Nutritional Sciences last fall.
"These are individuals in their 80s and 90s who actively compete in world masters track and field championships. We have seven world champions. These individuals are the crème de la crème of aging."
The study found that athletes' legs were 25 per cent stronger on average and had about 14 per cent more total muscle mass.
In addition, the athletes had nearly one-third more motor units in their leg muscles than non-athletes.
More motor units, consisting of nerve and muscle fibres, mean more muscle mass and subsequently greater strength.
Geoff Power 2 Prof. Geoff Power
With normal aging, the nervous system lose motor neurons, leading to a loss of motor units, reduced muscle mass, less strength, speed and power. That process speeds up substantially past age 60.
"Therefore, identifying opportunities to intervene and delay the loss of motor units in old age is of critical importance," Power said.
Power led the study as a visiting PhD student from Western University and the Canadian Centre for Activity and Aging at McGill University. He joined U of G last fall after a three-year post-doc at the University of Calgary.
In another recent study, published in the American Journal of Physiology - Cell Physiology, he looked at muscle fibre samples from the same elite athlete/non-athlete group.
Power studies healthy aging from cells to the whole body. "Exercise is definitely an important contributor to functional performance," he said, adding that even non-athletes can benefit. "Staying active, even later in life, can help reduce muscle loss."
But, he adds, "we cannot rule out the importance of genetics." He said further research is needed to determine whether muscle health in elite athletes comes from training or genes.

Tuesday, May 17, 2016

Study finds a protein combination is best to consume post-workout for building muscle

BodyStrong 100% Whey Protein Milk Chocolate 5 lbs
"Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise." The results of this study suggest that a protein blend (combination of soy, whey and casein) may be best to consume post-workout for building muscle. Specifically, the blend of proteins in this study showed an increase in a person's "anabolic window" (the amount of time it takes for building muscle to occur post exercise).
"This study confirms that consuming a blend of proteins (soy, whey and casein) versus whey protein alone provides a prolonged delivery of amino acids to the muscles, making it optimal for consumption following resistance exercise," said Dr. Rasmussen, professor and interim chair of the Department of Nutrition & Metabolism at the University of Texas Medical Branch and the senior author of this study. "The results of this study are critical for sports nutrition consumers and regularly active individuals."
The protein in the blend used in this study consisted of 25 percent isolated soy protein, 25 percent isolated whey protein and 50 percent casein. This combination of protein blends was determined in a preclinical study, of which was presented at Experimental Biology 2011.
Soy, whey and casein proteins are all absorbed at different rates during digestion. Whey protein is referred to as a "fast" protein because it is rapidly absorbed whereas casein, a "slow" protein, requires several hours to be digested. The ability of soy protein to deliver amino acids is "intermediate," meaning concentrations in blood peak somewhat later compared to whey, but its digestion rate is much quicker than casein. Hence, the effect of all three of these proteins combined appears to provide the extended release of amino acid delivery to the muscles.
"Your muscles don't recover in 30 minutes. It takes at least 24-48 hours for your muscles to recover after a resistance exercise," said Greg Paul, global marketing director for sports nutrition and weight management, Solae. "This study showed that protein blends can provide amino acid delivery for up to five hours, meaning if you consume a product or protein shake with these blends, the prolonged effect will deliver essential amino acids to feed your muscles until your next meal."
This was a double-blind, randomized clinical trial in nineteen young adults before and after ingestion of ~19 grams of protein from the blend or ~17.5 grams of whey protein (10 and 9, respectively, per group).

Sunday, May 15, 2016

Slow Down To Speed Up Gains

Which is best when trying to build muscle – slow speed, medium speed or fast speed?
 Actually, it is best to utilize all three in your quest to maximize muscle size and strength.
 Typically, rep cadences fall in the 2/4 range,which translates to a two-second positive portion, and a four-second negative. That rep cadence works best during most training sessions but sometimes it is necessary to mix things up a bit to restart gains. Your body systems are very efficient at becoming acclimated at the workload its subjected to. This is done in an effort to avoid adding muscle tissue, which is costly both in nutrients and energy to construct and maintain it. To force your body to add lean muscle to your frame, we must do something different.
 Superslow training was developed in 1982 by Ken Hutchins,an associate of Nautilus machine pioneer, Arthur Jones. It involves completing a rep using a 10/4 cadence, using a 10-second positive followed by a four-second negative. The ten-second positive causes an increased tension on the muscle compared to standard training. This is due to a greater number of contracting fibers within the muscle,causing increased friction between the actin and myosin protein filaments. The slower the rate at which the actin and myosin filaments slide past each other, the greater the number of links or cross-bridges that can be formed between the filaments.
This all leads to greater micro-damage in the muscle,which in turn causes rebuilding-and overcompensation-in the muscle. This means – MORE MASS!
 In several controlled studies superslow training resulted in substantial gains in strength,in some cases better than typical speed training did.
Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Mass., staged two informal studies in 1993 and 1999. In each, about 75 people trained with the SuperSlow program — for 8 and 10 weeks, respectively. Those doing SuperSlow in both groups experienced a greater than 50% gain in strength. In fact, the results were so difficult to believe that Westcott had them verified at Virginia Tech.
 The people in Westcott’s study did 12-13 exercises. The comparison group did 10 repetitions of each exercise, raising the weight and lowering it over a period of the usual 2 seconds in each direction. The others performed five repetitions, using the Superslow Protocol- 10 seconds on the positive,or concentric portion, and 4 seconds on the negative one.  That equals 20 seconds of muscle contraction for each repetition instead of the usual 4 seconds. Multiply that by five repetitions and 12 exercises, and you have a killer workout, Westcott says.
 Frequency of Training
How often should you do this training? Do it as often as you would any other intense form of training. Train each muscle group once every 7 days. If you are training hard enough, you will need the six or so days between workouts to let your muscles recuperate. Bodybuilders with exceptional recuperative abilities can train a muscle every five days,but if you find your muscles still sore,or depleted, go to every 7 days.
 Now, let’s get into some workouts so it will be easy for you to put this outstanding HIT technique into practice.
Cable cross-overs-1×5
no rest
Incline machine bench press-1×5
Reverse pek flyes-1×5
no rest
Dumbbell row-1×5
Leg extension-1×5
no rest
Leg press-1×5
Bent-over cable raise-1×5
no rest
Machine press-1×5
Machine preacher curl-1×5
no rest
Seated machine extensions-1×5
no rest
Close-grip dumbbell bench press-1×5
Final recommendations
Even though the proponents of Superslow training advocate using this technique to the exclusion of others, I have found the best practice is to cycle training between techniques. Use Superslow for several weeks before switching to other forms of training, otherwise your body quickly becomes acclimated to the stresses placed on it and ceases to respond.

Friday, May 13, 2016

The Benefits of L-Arginine for Bodybuilding

The Benefits of L-Arginine for Bodybuilding
Man doing shoulder presses at the gym Photo CreditJupiterimages/Stockbyte/Getty Images
L-arginine is a semi-essential or conditionally non-essential amino acid, meaning that it is not required in a healthy diet. While it qualifies as a non-essential amino acid because it is produced in humans, supplementation is sometimes beneficial, especially for athletes and bodybuilders. Dietary sources of L-arginine include whole wheat, nuts, seeds, dairy products, poultry, red meat and fish. The benefits of L-arginine are derived from its roles in protein synthesis and serving as a precursor to nitric oxide, a potent vasodilator. For these reasons, it's important for cellular functions, muscle mass development and in the treatment of erectile dysfunction, high blood pressure and congestive heart failure.

Muscle Growth

L-arginine contributes to muscle growth because it is needed for the synthesis of most proteins. While the muscle mass increases, L-arginine also signals muscle cells, encourages the release of growth hormone and promotes fat metabolism. The overall result is the well-toned, lean muscle mass sought by bodybuilders. By reducing the fat stores underneath the skin and promoting muscle growth, L-arginine can increase your fitness and improve strength, which are needed for bodybuilding.
Increased Endurance
Increased strength through building muscle mass is not the only benefit of L-arginine for bodybuilding. By serving as a precursor for the vasodilator, nitric oxide, L-arginine promotes endurance and muscle conditioning. When nitric oxide is released, it widens the blood vessels by relaxing the muscles of their walls. This lowers blood pressure and increases blood flow to the muscles during workouts. The increased blood flow means that oxygen and nutrients are adequately supplied to your muscles and for longer amounts of time. This can help reduce muscle damage, promote healing and provide peak performance.

Boosting the Immune System

L-arginine helps maintain overall health by boosting the immune system. It mops up free radicals and increases the effectiveness of the cells of the immune system. Since bodybuilding takes you through repeated physical stress and increases the chances of infections and muscle damage, it is important to ensure that the immune system is always bolstered.

Supplementation for Body Builders

There is no standard L-arginine dosage for bodybuilding, but a range of 2 to 30 g daily is accepted. However, to reduce the occurrence of side effects such as nausea, diarrhea and weakness, you should start with a low dose of 3 to 5 g daily, taken before and after your workouts. After the first week, you increase the dosage to a point where the benefits are maximized and the side effects are reduced. L-arginine supplements should also be taken in cycles by discontinuing the regimen after two months and resuming it after another two months.

Monday, May 9, 2016

No time to get fit? Think again Just one minute of intense exercise produces significant health benefits

Image result for man training
Researchers at McMaster University have found that a single minute of very intense exercise produces health benefits similar to longer, traditional endurance training.
The findings put to rest the common excuse for not getting in shape: there is not enough time.
"This is a very time-efficient workout strategy," says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study. "Brief bursts of intense exercise are remarkably effective."
Scientists set out to determine how sprint interval training (SIT) compared to moderate-intensity continuous training (MICT), as recommended in public health guidelines. They examined key health indicators including cardiorespiratory fitness and insulin sensitivity, a measure of how the body regulates blood sugar.
A total of 27 sedentary men were recruited and assigned to perform three weekly sessions of either intense or moderate training for 12 weeks, or to a control group that did not exercise).
The McMaster team has previously shown that the SIT protocol, which involved three 20-second 'all-out' cycle sprints, was effective for boosting fitness. The workout totalled just 10 minutes, including a 2-minute warm-up and 3-minute cool down, and two minutes of easy cycling for recovery between the hard sprints.
The new study compared the SIT protocol with a group who performed 45 minutes of continuous cycling at a moderate pace, plus the same warm-up and cool down. After 12 weeks of training, the results were remarkably similar, even though the MICT protocol involved five times as much exercise and a five-fold greater time commitment.
"Most people cite 'lack of time' as the main reason for not being active," according to Gibala. "Our study shows that an interval-based approach can be more efficient -- you can get health and fitness benefits comparable to the traditional approach, in less time."
Gibala, who has studied has been studying interval training for more than a decade. O, was the first researcher to show that a few minutes per week of intense exercise produced benefits similar to longer, continuous workouts. Over time, his team has experimented with different protocols in an effort to identify the most time-efficient exercise strategies.
"The basic principles apply to many forms of exercise," he says. "Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant."
The findings are published online in the journal PLOS ONE.

Story Source:
The above post is reprinted from materials provided by McMaster UniversityNote: Materials may be edited for content and length.