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

Topics covered are:

  • 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.

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


Wednesday, July 1, 2015

'Drink when thirsty' to avoid fatal drops in blood sodium levels during exercise

                           Image result for drinking exercise


For hikers, football players, endurance athletes, and a growing range of elite and recreational exercisers, the best approach to preventing potentially serious reductions in blood sodium level is to drink when thirsty, according to an updated consensus statement on exercise-associated hyponatremia (EAH).

"Using the innate thirst mechanism to guide fluid consumption is a strategy that should limit drinking in excess and developing hyponatremia (low blood sodium) while providing sufficient fluid to prevent excessive dehydration," according to recommendations developed at this year's 3rd International Exercise-Associated Hyponatremia Consensus Development Conference. Tamara Hew-Butler, DPM, PhD, of Oakland University, Rochester, Mich., is lead author of the updated report.
EAH Deaths Are Preventable "If We Just Listen to Our Bodies"
The Consensus Panel reconvened to revise previous recommendations in response to the largely preventable deaths of two high school football players from dilutional EAH last summer. "Our major goal was to re-educate the public on the hazards of drinking beyond thirst during exercise," Dr. Hew-Butler comments.
The updated statement emphasizes a more balanced approach to hydration -- especially during the summer months, when exercising in the heat increases the risk for developing dangerously low blood sodium levels associated with overdrinking. Dr. Hew-Butler adds, "The release of these recommendations is particularly timely, just before sports training camps and marathon training begins within the United States -- where the majority of EAH deaths have occurred." The full statement is now available as a free download on the journal website: www.cjsportsmed.com/.
Exercise-associated hyponatremia -- sometimes called "water intoxication" -- refers to reductions in the body's sodium level occurring during or up to 24 hours after physical activity. Especially before the drop in sodium level becomes too severe, EAH may have no or only mild symptoms.
When symptoms occur, they typically include headache, vomiting, and confusion or seizures, resulting from swelling of the brain (cerebral edema). Without immediate treatment, severe EAH can be rapidly fatal. One large study found that symptomatic EAH occurred in one percent of athletes in endurance events. Asymptomatic EAH developed in another six percent of participants.
Sustained, excessive intake of water, sports drinks, or other fluids -- exceeding the body's ability to eliminate fluids in the form of sweat and urine -- is the major risk factor for EAH. The excess fluid dilutes the body's sodium level, interfering with normal regulatory processes.
Since drinking too much is the main cause of EAH, the most effective prevention is drinking less. "The safest individualized hydration strategy before, during and immediately following exercise is to drink palatable fluids when thirsty," according to the Consensus Panel.
Some athletes may drink too much because they've heard advice to "drink before they get thirsty" in order to avoid dehydration. The authors note that drinking when thirsty will not only prevent EAH, but also prevent possible drops in performance due to dehydration.
The statement includes recommendations for healthcare professionals -- emphasizing that EAH treatment should be guided by the severity of symptoms, not just the individual's sodium level. It also highlights the need for education on measures to reduce excessive fluid intake, targeting athletes and support teams.
Athletes and coaches must recognize the need for balanced hydration before, during and immediately following exercise to prevent further morbidity and mortality associated with 'forced hydration' practices," Dr. Hew-Butler adds. "Every single EAH death is tragic and preventable, if we just listen to our bodies and let go of the pervasive advice that if a little is good, than more must be better."

Story Source:
The above post is reprinted from materials provided by Wolters Kluwer Health: Lippincott Williams and WilkinsNote: Materials may be edited for content and length.

Tuesday, June 30, 2015

'Fitness' foods may cause consumers to eat more, exercise less

Weight-conscious consumers are often drawn to foods such as Clif Bars and Wheaties, whose packaging suggests that they promote fitness. But according to a new study, such "fitness branding" encourages consumers to eat more of those foods and to exercise less, potentially undermining their efforts to lose or control their weight.

"Unless a food was forbidden by their diet, branding the product as 'fit' increased consumption for those trying to watch their weight," write authors Joerg Koenigstorfer (Technische Universit√§t M√ľnchen) and Hans Baumgartner (Pennsylvania State University). "To make matters worse, these eaters also reduced their physical activity, apparently seeing the 'fit' food as a substitute for exercise.
The authors investigated the effects of fitness-branded food on consumption and physical activity in "restrained" eaters -- eaters who are chronically concerned about their body weight. Participants were given trail-mix style snacks marked either "Fitness" or "Trail Mix." To make the "Fitness" snack appear even healthier, a picture of running shoes was added to the packaging. Participants were told to pretend that they were at home helping themselves to an afternoon snack, and were given eight minutes to taste and rate the product. Another phase of the study gave them the option to exercise as vigorously as they liked on a stationary bicycle after eating the snack.
For those who were specifically trying to watch their weight, the effect of labeling was significant, causing them to eat far more of the snack marked "Fitness." Snackers eating the "Fitness" brand also chose to expend less energy during the exercise phase.
"It is important that more emphasis be placed on monitoring fitness cues in marketing. For example, a brand could offer gym vouchers or exercise tips instead of just implying fitness via a label or image. Reminding the consumer that exercise is still necessary may help counteract the negative effect of these fitness-branded foods," conclude the authors.

Story Source:
The above post is reprinted from materials provided byAmerican Marketing Association (AMA)Note: Materials may be edited for content and length.

Five days of eating fatty foods can alter how your body's muscle processes food

After just five days of eating a high-fat diet, the way in which the body's muscle processes nutrients changes, which could lead to long-term problems such as weight gain, obesity, and other health issues, a new study has found. "Most people think they can indulge in high-fat foods for a few days and get away with it," said one investigator. "But all it takes is five days for your body's muscle to start to protest."

Hamburger and french fries (stock image). After just five days of eating a high-fat diet, the way in which the body's muscle processes nutrients changes, which could lead to long-term problems such as weight gain, obesity, and other health issues, a new study has found.
Credit: © kharkov.photo / Fotolia
You might think that you can get away with eating fatty foods for a few days without it making any significant changes to your body.
Think again.
After just five days of eating a high-fat diet, the way in which the body's muscle processes nutrients changes, which could lead to long-term problems such as weight gain, obesity, and other health issues, a new study has found.
"Most people think they can indulge in high-fat foods for a few days and get away with it," said Matt Hulver, an associate professor of human nutrition, foods, and exercise in the Virginia Tech College of Agriculture and Life Sciences. "But all it takes is five days for your body's muscle to start to protest."
In an article published recently in the online version of the journal Obesity, Hulver and other Virginia Tech researchers found that the manner in which muscle metabolizes nutrients is changed in just five days of high-fat feeding. This is the first study to prove that the change happens so quickly.
"This shows that our bodies are can respond dramatically to changes in diet in a shorter time frame than we have previously thought," said Hulver, who is the head of the department and a Fralin Life Science Institute affiliate. "If you think about it, five days is a very short time. There are plenty of times when we all eat fatty foods for a few days, be it the holidays, vacations, or other celebrations. But this research shows that those high-fat diets can change a person's normal metabolism in a very short timeframe."
When food is eaten, the level of glucose in the blood rises. The body's muscle is a major clearinghouse for this glucose. It may break it down for energy, or it can store it for later use. Since muscle makes up about 30 percent of our body weight and it is such an important site for glucose metabolism, if normal metabolism is altered, it can have dire consequences on the rest of the body and can lead to health issues.
Hulver and his colleagues found that muscles' ability to oxidize glucose after a meal is disrupted after five days of eating a high-fat diet, which could lead to the body's inability to respond to insulin, a risk factor for the development of diabetes and other diseases.
To conduct the study, healthy college-age students were fed a fat-laden diet that included sausage biscuits, macaroni and cheese, and food loaded with butter to increase the percentage of their daily fat intake. A normal diet is made up of about 30 percent fat and students in this study had diets that were about 55 percent fat. Their overall caloric intake remained the same as it was prior to the high fat diet. Muscle samples were then collected to see how it metabolized glucose. Although the study showed the manner in which the muscle metabolized glucose was altered, the students did not gain weight or have any signs of insulin resistance.
Hulver and the team are now interested in examining how these short-term changes in the muscle can adversely affect the body in the long run and how quickly these deleterious changes in the muscle can be reversed once someone returns to a low-fat diet.

Story Source:
The above post is reprinted from materials provided by Virginia Tech

Journal Reference:
  1. Angela S. Anderson, Kimberly R. Haynie, Ryan P. McMillan, Kristin L. Osterberg, Nabil E. Boutagy, Madlyn I. Frisard, Brenda M. Davy, Kevin P. Davy, Matthew W. Hulver. Early skeletal muscle adaptations to short-term high-fat diet in humans before changes in insulin sensitivity.Obesity, 2015; 23 (4): 720 DOI: 10.1002/oby.2103

Saturday, June 27, 2015

THE EFFECT OF TAXADROL ON TESTOSTERONE

                                             

The Effect of a Natural Compound (Taxadrol®) on Testosterone Level in two Species


Courtesy of All American Pharmaceutical, Billings Montana
Study Objective
The study was performed to assess the short-term benefits and possible side effects of Taxadrol® in rats and in human beings. This study was also intended to provide information on the potential health benefits and side effects of Taxadrol® for athletes, or any males, suffering from low testosterone levels.
Background
Taxadrol® is a mixture of botanical extracts derived from several all natural plant sources. These extracts are believed to be acting by either suppressing estrogen production/transformation, or encouraging the production of male hormone precursors. The action of increased testosterone production has been observed across species – in male Wistar rats, and in men.
Participants and Method
A total of 160 male Wistar rats were randomly distributed in sixteen treatment groups. Taxadrol treatment ranged from 4 mg/kg to 16 mg/kg, twice daily, via the oral rout using a gastric tube. The treatment period ranged from 10 days to 31 days depending upon group. Animals were sacrificed and blood samples were assayed for testosterone levels at the close of the treatment period.
A total of three human male participants self-administered Taxadrol at a dose of 30 mg – once to three times daily, sublingually. Testosterone levels were measured before the initiation of the study and at its close.
Results
Following 17 days treatment there was a prominent, statistically significant increase in the levels total testosterone in the animals treated with the lower doses (4 and 8 mg/kg, twice daily). In animals treated with 8 mg/kg/twice daily, testosterone levels – both free and total, remained higher vs. the control group even after abstaining for 7 days.
All human subjects experienced dramatic increases in testosterone levels (up to 180%). Improvements were noted in strength, endurance, increases in libido, increases in body weight and decreases in body fat. No side effects were reported, but a slide increase in aggressiveness was noted. Serum Albumin and C - reactive protein levels remained within the normal range.
Summary
TAXADROL® exerts modulating effects on testosterone levels in the rat and in man. Short term use, at the dosages tested, is not associated with toxicity. 

Mistakes To Avoid When Training To Add Muscle!

                      Image result for bodybuilder

Many bodybuilders,beginner,intermediate and advanced alike, are hard-gainers. That is, they have a very hard time adding any muscle to their frame. Hours are spent on the lifting of heavy weights, large quantities of food is ingested and money is invested in cutting-edge supplements. Routines are scanned in muscle magazines and online bodybuilding forums and sites. Unfortunately, all this does is lead to information overload and failure.

Let's look at the reasons for this failure:

  • Routines in magazines are used by pro bodybuilders using anabolic steroids and other grow-enhancing drugs. If one were to follow the  majority of the training programs promoted by these sources, you would quickly over train and burn out-losing muscle size and strength. Which is the last thing you'd want to do. 
  • Too much training volume is used by many bodybuilders. This is an off-shoot of the first point. The adage "If some is good then more must be better" doesn't lend itself to bodybuilding training. Use the proper amount of reps and number of sets to avoid overtraining and keep the gains coming.
  • Inadequate rest periods is a mistake caused by following routines promoted in bb magazines. Instead of blindly following the advice of a so-called pro bb, experiment to determine what your recuperative powers are and use that info to plan proper rest between workout sessions and between training the same muscle group.
  • Not going to muscular failure when training. It is necessary to work a muscle harder than before to gain new muscle or strength. If the stimulus isn't increased, why would the body compensate by adding to muscle? 
  • Failing to increase reps or weight in a set at each workout, or at least attempting to, causes your body to remain at status quo. Try and add a small amount of weight on the bar or stack; even a small 1.5 lb. increase adds up to alot of weight over a year.
  • Using the same training routine month in and month out leads to staleness and stalled gains. The body attempts to avoid adding muscle because of the demands it places on the body's resources. Change your routine regularly to avoid becoming stale. Add new exercises, change the rep counts and vary the intensity.
These are some good points to use when formulating your training program to increase your results. Good training!

Dave

Friday, June 26, 2015

Dorian Yates Back Training Video-HIT!

video

Mr. Olympia, Dorian Yates trains his back with HIT! In this video he explains his techniques for training using the high intensity protocol.

Thursday, June 25, 2015

Bodybuilding on the Verge of Extinction!


I came across this article and thought it portrayed an interesting view on the current state of physique and bodybuilding competitions.

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by Anders JP Eskilsson
At this moment in time the world of bodybuilding is undergoing a huge transformation. New physical ideals are winning ground. The so called “aesthetic physiques” – the men in board shorts are growing in numbers, both on the competitive stages and in the mainstream gym world. Additionally, we are seeing previously unknown social media fitness personalities getting more and more attention and fans. As a consequence, these days it seem to be more important how many followers you have on your social media such as Instagram or Facebook than bodybuilding achievements or solid knowledge about training and nutrition. Boiled down, we can see that visibility on internet is the primary key to success, not what you have achieved.
The question to be asked in this article is what direction is the sport of bodybuilding heading… and is it true as they say that bodybuilding is slowly dying and is on the verge of extinction?
If we look back in time to when the bodybuilding movement became an international culture, the days of Muscle Beach California in the 50s, we can see the perception of bodybuilding has gradually changed. In the early days the concept of training and building muscles was as far from the mainstream as it could be. Men went to the beach to train an to Spartan facilities with basic gym equipment to do base movements like squats, bench and deadlifts, etc. The goals were to get strong, build muscles and be healthier.
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The transformation from the prominent era of bodybuilding in the 50s to the 90s has however got more and more integrated over the years with the raw commercial fitness lifestyle.
The idea of the fitness lifestyle has swept like the Coca-Cola mainstream train around the world for decades… country by country, city by city. This has meant that a lot of people have moved from the couches and office chairs a couple of hours a week, to go to the local gyms to work out and they have become more aware of nutrition which is positive. However, this fitness train has also changed the roots of bodybuilding.
What’s important to understand about the transformation of the fitness movement is the fact is that bodybuilders created the gym world. Later on mainstream training has in some ways killed its roots with commercialized gym chains and greedy capitalism. Nowadays it’s not uncommon for bodybuilders to be kicked out of gyms because of their training intensity or that they look too muscular, or simply for seeming too intimidating to general gym members.
This mainstream idea, where money is prioritized over the passion of gym equipment and culture in general has also succeeded in gaining more power in the bodybuilding industry. This new concept has started to reshape the physical ideals and lowered the bar to a more mediocre Instagramian body type. As a result, this has meant that guys who once grew up with Arnold, Haney, or Cutler posters as their idols, guys who dreamed about becoming IFBB Pro bodybuilders and Mr. Olympia one day, are becoming fewer and fewer day by day.
As this change takes place, it is now more common that guys who are newcomers to the gym world would rather choose to compete in men’s physique than in bodybuilding. The modelesque pleasing type of physiques is the new ideal for these newcomers to the gym world.
From my perspective there is something wrong when more and more young guys are adoring and want to look like the men in board shorts, when many of these top level guys themselves, at every chance they get, in front of the mirrors, or with a camera off stage, hit bodybuilding poses! Like a most muscular or a double biceps, pretending and wishing to be the NPC heavyweight champion of 2010.
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Furthermore, we are seeing more and more IFBB pro cards given out both among men and women, but with two differences compared to 10 years ago, and that is the majority of cards given out to the men’s physique and bikini competitors. More people are competing today and we see more pro shows in general. This is in some ways positive, yes, but at the same time we are seeing fewer young and hungry bodybuilders and IFBB pro prospects than before. The eye of the tiger is slowly transforming into the eye of a kitten.
In addition, the lineups at bodybuilding competitions are getting weaker with fewer competitors. We don’t see the same growth of bodybuilders anymore. Sure, there are guys like Justin Compton or Dallas McCarver, but in general, they are a lot fewer since the day when guys like Lee Haney, Flex Wheeler or Kevin Levrone emerged on the bodybuilding scene.
Nowadays, it’s not unusual that guys over 40 get the first call and even win the shows. For one thing, this tells us that athletes can compete when they are older than 40, and on the other hand it tells us that bodybuilding isn’t what it used to be. During the 80s or 90s, for example, young athletes began at an early age to write their legacy, they won contest and followed up the win, and competed with success at the Olympia as well!
I remember the years of the Night of the Champions, about 10-15 years ago when we saw rising legends in their 20s like Mike Francois, Nasser el Sonbaty or Dorian Yates taking the stage. The energy and hype was different, the venues were bigger and the seats were packed. During this time it was not unusual to see around 40-50 heavyweight IFBB Pro bodybuilders ready to go to war beneath the big spotlights. Who doesn’t remember Dorian Yates fans pressing their loud sirens as he entered through smoke and onto the Olympia stage… well, those sirens silenced a long time ago.
What about a possible change then? Can bodybuilding – the forefather of all divisions – undergo a Renaissance? I personally find that hard to believe, because a whole new competitive landscape is shaping where divisions like men’s physique will conquer all in the near future. One the other hand, the situation with a new fitness mainstream taking over may not be so bad after all… at least for the bodybuilders who just care about the basics of “real bodybuilding” without mainstream fitness being able to interfere with its original purpose.
In the end we have to accept that time changes the world over the years and that includes bodybuilding. Regardless of competitive bodybuilding being extinct, one thing is for certain, the man who loves to train and build muscle mass and power will always survive.

Wednesday, June 24, 2015

Mike Mentzer and Arnold Schwarzenegger at 1980 Mr. Olympia

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This video shows the "competition" between Mentzer and Schwarzenegger at the 1980 Mr. Olympia, in which Arnold entered at the last minute, knew all of the judges, and beat Mentzer in a very controversial decision.

Tuesday, June 23, 2015

Why Bodybuilders Are More Muscular Than Powerlifters


                                                 Image result for bodybuilder photos


More power-more muscle-right? If that's true then how do you explain weightlifters and powerlifters that lift enormous amounts of weight, yet barely look more muscular than the average Joe? And why do professional bodybuilders look much more muscular than top powerlifters?

There are a number of reasons for this. First off, the training styles of bodybuilders and powerlifters differ greatly. Bodybuilders perform exercises with a rep range of 6-12 for most sets, while powerlifters use 1-5. The goal of powerlifters is the development of explosive power and strength with a lesser concern over the addition of muscle mass. Bodybuilders, on the other hand, are principally concerned with the addition of muscle mass and less with the development of strength.

Training protocols are practiced by each to reach their respective goals. For powerlifters, this means using low rep ranges, which have been shown to develop maximum strength with less muscle mass. Bodybuilders use moderate rep counts , which have been shown to develop strength but yield more muscle mass. There are several reasons for this. A muscle grows by muscle cell damage being repaired with the use of raw materials, i.e. nutrients such as protein,vitamins,etc. The blood pump that results from higher rep training is great for bringing blood into the muscle due to occlusion that occurs with each rep. This blood is full of the nutrients needed for growth and repair. Some studies show that the added blood volume exerts a hydraulic pressure on the muscle, stimulating it to grow larger and increases protein synthesis.

Higher reps stimulate growth of tendons and other tissue surrounding muscles, adding a little size. Slow-twitch fibers in the muscle, while responsible for less than half of a muscle's size, are stimulated to grow by higher reps. These fibers use oxygen as fuel and are geared for endurance so the longer time under tension of bodybuilding training is ideal  for them. Low rep sets offer no stimulation for these fibers to grow because of short set duration.

Getting back to a previous point, when a routine is done where the muscles burn and are fatigued, there is a condition called muscle swelling. The fibers in the muscle being trained are exposed to sufficient stress to cause them to become inflamed due to small micro tears in the muscle. This stress causes the body to call for new muscle growth to combat the onslaught. Routines with minimal rest, common among bodybuilders, cause this. Longer rest periods between sets, such as done by powerlifters, doesn't exert enough trauma to elicit this reaction.

So, if you are looking to increase your strength with less of a focus on hypertrophy, train like a powerlifter, using sets of 1-5 reps with maximum weights. If you are aiming for larger muscles and a bodybuilders physique, train like a bodybuilder, using higher rep counts and more varied exercises with a shorter rest period between sets.

Dave






Monday, June 22, 2015

Walking an extra two minutes each hour may offset hazards of sitting too long



                                                               
                                              Image result for man walking
Numerous studies have shown that sitting for extended periods of time each day leads to increased risk for early death, as well as heart disease, diabetes and other health conditions. Considering that 80 percent of Americans fall short of completing the recommended amount of exercise, 2.5 hours of moderate activity each week, it seems unrealistic to expect that people will replace sitting with even more exercise.
With this in mind, scientists at the University of Utah School of Medicine investigated the health benefits of a more achievable goal, trading sitting for lighter activities for short periods of time. They used observational data from National Health and Nutrition Examination Survey (NHANES) to examine whether longer durations of low intensity activities (e.g. standing), and light intensity activities (e.g. casual walking, light gardening, cleaning) extends the life span of people who are sedentary for more than half of their waking hours.
They found that there is no benefit to decreasing sitting by two minutes each hour, and adding a corresponding two minutes more of low intensity activities. However, a "trade-off" of sitting for light intensity activities for two minutes each hour was associated with a 33 percent lower risk of dying.
"It was fascinating to see the results because the current national focus is on moderate or vigorous activity. To see that light activity had an association with lower mortality is intriguing," says lead author Srinivasan Beddhu, M.D., professor of internal medicine.
Beddhu explains that while it's obvious that it takes energy to exercise, strolling and other light activities use energy, too. Even short walks add up to a lot when repeated many times over the course of a week. Assuming 16 awake hours each day, two minutes of strolling each hour expends 400 kcal each week. That number approaches the 600 kcal it takes to accomplish the recommended weekly goal of moderate exercise. It is also substantially larger than the 50 kcal needed to complete low intensity activities for two minutes each awake hour over the course of one week.
"Based on these results we would recommend adding two minutes of walking each hour in combination with normal activities, which should include 2.5 hours of moderate exercise each week," says Beddhu. Moderate exercise strengthens the heart, muscles, and bones, and confers health benefits that low and light intensity activities can't.
The study examined 3,243 NHANES participants who wore accelerometers that objectively measured the intensities of their activities. Participants were followed for three years after the data were collected; there were 137 deaths during this period.
"Exercise is great, but the reality is that the practical amount of vigorous exercise that can be achieved is limited. Our study suggests that even small changes can have a big impact," says senior author Tom Greene, Ph.D., director of the Study Design and Biostatistics Center at the Center for Clinical and Translational Science.
Beddhu adds that large, randomized, interventional trials will be needed to definitively answer whether exchanging sitting for light activities leads to better health.