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


NOW AVAILABLE FOR A LIMITED TIME ONLY $21.95!

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!


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


Monday, April 25, 2016

Effectiveness of Static Holds

Image result for dorian yates curls

One of the most effective techniques in the HIT arsenal is static holds. These are sometimes referred to as max contractions,and are designed to quickly build muscle by dramatically increasing the intensity of a training set by recruiting the maximum number of fibers.

During a typical high intensity set,the set ends when the bodybuilder fails to complete a full rep. In theory,the reps leading up to the final one are sub-par,needing less than maximum effort to complete them.

When static contractions are used exclusively,heavy weights are held motionless usually at the point of maximum contraction for a predetermined number of seconds. When the length of time the bodybuilder is able to hold the weight increases,weight is added to the bar or machine stack. All reps(holds) are of maximum intensity due to the all-out effort needed to hold the weight in position.

Many proponents of static holds promote the use of them exclusively but studies have shown the effectiveness of many different HIT variables,so I advocate the use of many,if not all,the techniques available.

I often add static holds to the end of a standard set or do them during the set in conjunction with other techniques.

A sample workout for Arms:

Barbell curls-1x8-10-second holds with 5-second rest between(reduce weight on each hold to allow completion of hold.)Perform holds at point of movement where contraction is strongest,about 3/4 of the way up.

Seated machine triceps dips-1x8-10-second holds with 5-second rest between(reduce weight on each hold to allow completion of hold.)Perform holds at the point just prior to lockout.

This is a basic routine utilizing holds only. The following one uses my Rolling Static Partials technique:

Seated machine curls-1x8-Do four reps with 10-second static holds at random points in the range of motion. Finish the set with four partial reps,two in the first half-the second in the top half.

Seated machine triceps extensions-1x8-Do four reps with 10-second static holds at random points in the range of motion. Finish the set with four partial reps,two in the first half-the second in the top half.

Sunday, April 24, 2016

High Intensity Training Techniques!

Guest Article....

I have been training since 1975. I have done just about every training style that has came down from Mount Olympus. High intensity training, volume training, power lifting; I've tried them all. During this time, I've come to the conclusion all types of training have their good and bad points. If you limit yourself to just one training style, you may miss out on the benefits from the other training styles. As a matter of fact there are more than one way to achieve your goals.
My experiences with high intensity training has been good. The first time I tried them was in 1985. I had been reading about this new style of training in Perry Rader's Ironman for a couple of years. To be honest with you, I was intrigued by the training 30-45 minutes every other day and got the same results from training everyday for an hour and a half.
The basic premise was hit your muscles extremely hard than allow time to rest. You could say it was the ultimate in shock training. I had a bit of bad luck that year; I blew a knee and had to have an ACL reconstructed. While I was in the hospital my wife brought me some reading material. At that time Ellington Darden books where everywhere. So I studied these books while I was in the hospital. I decided to give it a go when I was able to go back to the gym.
I went back to the gym in a cast, my wife went with and started training also. She did the same workout as I did just with higher reps. The results where excellent, we had to use the nautilus equipment because I could not balance myself on the free weight equipment. Eight weeks latter when the cast came off I had maxed-out on the stacks on the compound chest and the compound shoulder machine.
The gym police caught me adding 45-pound plates, so needless to say I had to move back to free weights, still stuck to the principles I had been using on the machines. My workout weight on the bench went from 245 pounds for 6 reps to 315 pounds for 6 reps at a bodyweight of 200 pounds ... we are talking about picture-perfect reps with a pause at the bottom.
My wife's best lift was the squat at a bodyweight of 115 pounds she did 20 reps with 155 pounds. These are the lifts we made the best gains on. All of our lifts jumped a bit. You owe it to yourself to at least give this type of training a try.It has worked on everybody that knows that has tried it and put 110% into it.
HIGH INTENSITY TRAINING
This form of training is time efficient. The whole concept of this training is to hit your muscles as hard as you can in a short period of time. So your rest time in-between sets is minimal plus you are taking every set to failure and past.
The basic principles of this is stimulate your muscles than allow enough time for growth using workloads 80%-100% of your 1RM some times you will go over this when using partials, negative only training, static contraction training. Needless to say this is hard on your system. This is Shock Training taken to the max.
Your basic principles used in this type of training are:
OVERLOAD PRINCIPLE - This is used in all types of training programs you are trying to add either reps or weight every workout.
NEGATIVES - These are the down stroke of your exercise you are stronger in the phase of your rep than in the positive portion.
STATIC CONTRACTION - All this is holding a weight at lockout as long as you can you are even stronger in this part of your lift.
PRE-EXHAUST TRAINING - This is where you use an isolation exercise to fatigue the muscle than go directly to a compound exercise to exhaust it even farther. The downside to this is you are not as strong on your compound exercises. A good example of this would be triceps extensions and the dips you do these two exercises back to back with no rest in-between.
DOUBLE PRE-EXHAUST - This is one of my favorite high intensity training principles it is the same as above except you are doing 3 exercises in a triset.
COMPOUND + ISOLATION + COMPOUND - When you do it in this fashion you are fresh for your compound exercises.
BREAKDOWNS - Take a weight you can do for 5-6 reps take it to failure than reduce 20% and do more reps to failure.
BURNS or PARTIALS - You do these at the end of a set to keep the blood in your muscle longer. Your body doesn't know if you are doing full or partial reps it just knows you are still demanding it to fire more muscle fibers.
NEGATIVES - This is lowering the weight most of the time this is done at the end of a set not all the time.
PURE NEGATIVES - These are where you only do the negative portion of the rep and your partner's help you get it back to the lockout position. Your normal try should to take 10 seconds in lowering the weight.
NEGATIVE EMPHASIS - You can only do these on certain exercise mostly with machines. You raise the weight with 2 limbs and lower it with one.
REST-PAUSE - Training there are two types of this training.
PURE REST-PAUSE - Is where you take 90-95% of you 1 RM and do singles with it resting 10 seconds in-between reps I like this style because every rep is a perfect rep when you get 6-8 reps move the weight up.
MODIFIED REST-PAUSE - This what 20 rep squats and dead lifts are take a weight you can do 10 reps with than take as many breathes in-between the reps as you need to complete 20 reps.
Let us look how we would put all this together. Remember our workouts will be short and sweet. In my opinion you need to allow at least one day of rest in-between workouts. Five days between body parts. REMEMBER: THIS IS NOT A BEGINNERS TRAINING PROGRAM. This is a very intense training program. Your rep cadence will be like this you will lower the weight in a four count [negative] you will pause the rep to prevent any momentum than you will explode into the bar driving the weight to lockout [positive] expect a reduction in poundage from doing the reps in an ultra-strict fashion. Then take your reps to failure than throw in some intensity tech's to take it past failure. Remember you are only doing 2-5 sets per body part and only once every 5 days so don't hold anything back.
Week One
Monday-Friday [chest-back-delts]
Benchpress [rest-pause] 5-8reps
Incline flys [6-9reps] + dips [5-8reps][Pre-exuast]
Chins [5-8reps] + pullovers [6-9reps] + pulldowns [5-8reps][double pre-exuast]
Seated press [5-8reps] + side laterals [7-10reps] + wide grip upright rows [5-8reps][double pre-exuast]
Wednesday [legs-arms]
Squats 1x20 [modified rest pause]
Thigh extensions [7-10reps] + sissy squats [max reps][pre-exuast]
Leg curls 7-10reps [negative emphasis]
One leg DB calve raise 1x50reps [modified rest pause]
Closegrip bench [5-8reps] + lying tricip extensions [5-8reps] + negative only dips [4-7reps][double pre-exuast]
Preacher curls [5-8reps] + negative only chins [4-8reps][pre-exuast]
Week Two
Monday-Friday [legs-arms]
The same workout from Wednesday week one.
Wednesday [chest-back-delts]
Same workout from Monday and Friday week one.
Squats: The Right AND Wrong Way To Do It.
This workout is very intense I usually peak in 6-12 weeks, when you know you have peaked you can not add reps or weight for 2-3 workouts. Another little tidbit if you want variable resistance add chains to your barbell exercises I picked this little trick up from reading about the westside training style. You will have to experiment on which exercises you like to use it.
courtesy of Yogi Isbell

Thursday, April 21, 2016

Prolonged Consumption of Sucrose in a Binge-Like Manner, Alters the Morphology of Medium Spiny Neurons

Image result for sugar bowl
The modern diet has become highly sweetened, resulting in unprecedented levels of sugar consumption, particularly among adolescents. While chronic long-term sugar intake is known to contribute to the development of metabolic disorders including obesity and type II diabetes, little is known regarding the direct consequences of long-term, binge-like sugar consumption on the brain. Because sugar can cause the release of dopamine in the nucleus accumbens (NAc) similarly to drugs of abuse, we investigated changes in the morphology of neurons in this brain region following short- (4 weeks) and long-term (12 weeks) binge-like sucrose consumption using an intermittent two-bottle choice paradigm. We used Golgi-Cox staining to impregnate medium spiny neurons (MSNs) from the NAc core and shell of short- and long-term sucrose consuming rats and compared these to age-matched water controls. We show that prolonged binge-like sucrose consumption significantly decreased the total dendritic length of NAc shell MSNs compared to age-matched control rats. We also found that the restructuring of these neurons resulted primarily from reduced distal dendritic complexity. Conversely, we observed increased spine densities at the distal branch orders of NAc shell MSNs from long-term sucrose consuming rats. Combined, these results highlight the neuronal effects of prolonged binge-like intake of sucrose on NAc shell MSN morphology.

Wednesday, April 20, 2016

Eating dark chocolate as a daily snack could help boost athletic performance

Image result for dark chocolate
Dark chocolate has already been hailed for its positive effects on cardiovascular health -- and now a study undertaken at London's Kingston University has found the tasty treat could help give sports enthusiasts an extra edge in their fitness training.
A team led by postgraduate research student Rishikesh Kankesh Patel discovered that dark chocolate provides similar benefits to beetroot juice, now taken regularly by elite athletes after studies showed it can improve performance. "Beetroot juice is rich in nitrates, which are converted to nitric oxide in the body. This dilates blood vessels and reduces oxygen consumption -- allowing athletes to go further for longer," Mr Patel explained.
The team from the British university wanted to find out whether dark chocolate could provide a similar boost, as it contains a substance called epicatechin -- a type of flavanol found in the cacao bean, that also increases nitric oxide production in the body.
To test the theory, Mr Patel carried out a study with a group of nine amateur cyclists. The 23 year old researcher was supervised by sport science field leader Dr Owen Spendiff and senior lecturer in sport analysis James Brouner.
After undergoing initial fitness tests to establish a baseline for comparison, the participants were then split into two groups. The first group was asked to replace one of its normal daily snacks with 40g of a dark chocolate known to be rich in flavanols for a fortnight, while the other participants substituted 40g of white chocolate for one of their daily snacks as a control.
The effects of the athletes' daily chocolate consumption were then measured in a series of cycling exercise tests in the sports performance laboratory at the University's Penrhyn Road campus. The cyclists' heart rates and oxygen consumption levels were measured during moderate exercise and in time trials. After a seven-day interval, the groups then switched chocolate types and the two-week trial and subsequent exercise tests were repeated.
The study, which has now been published in the Journal of the International Society of Sports Nutrition, found that after eating dark chocolate, the riders used less oxygen when cycling at a moderate pace and also covered more distance in a two-minute flat-out time trial.
Mr Patel said the results opened the door for more research which could eventually lead to dark chocolate becoming a staple part of endurance athletes' diets. "Both dark chocolate and beetroot juice are known to increase nitric oxide, which is the major mechanism we believe is behind these results," Mr Patel said. "We found that people could effectively exercise for longer after eating dark chocolate -something that's not been established before in this way."
Mr Patel carried out the study as part of his undergraduate sport science degree at Kingston University, and is now conducting further research into dark chocolate as part of his doctoral thesis. He is hoping to discover the optimal flavanol level in dark chocolate for boosting athletic performance.
"We want to see whether the boost in performance is a short term effect -- you eat a bar and within a day it works -- or whether it takes slightly longer, which is what the initial research is showing," Mr Patel said. "We are also investigating the optimal level of flavanols. At the moment there is not a lot of consistency in flavanol levels in commercially-available chocolate. Once we've found the optimal chocolate dose and duration, we'll compare its effects to those of beetroot juice, and also test the influence of combining consumption of both, as they produce an increase in nitric oxide in slightly different ways."
Dr Owen Spendiff, who has conducted studies around beetroot juice and athletic performance, said that Mr Patel's work showcased some of the cutting-edge research being carried out within Kingston University's sport science facilities. "Rishikesh's findings are really interesting, as he has proven the exercise benefits of dark chocolate for the first time," he said. "The fact he began his research into dark chocolate as an undergraduate and is now carrying that forward at postgraduate level here really demonstrates what our sport science students can achieve."
Meanwhile sport analysis lecturer James Brouner -- who in his spare time pounds the pavements as an ultra-distance runner -- said that the research suggested dark chocolate could offer particular benefits to endurance athletes.
"From a performance perspective, making an athlete more efficient can have major advantages in long duration steady-state exercise," he said. "With so many athletes consuming beetroot juice to achieve this gain but complaining of the palatability, dark chocolate could have a similar effect but with the additional benefit of tasting good too. "When performing endurance-based activity, being as economical as possible in energy provision is key to enhancing your performance. From our results, the consumption of dark chocolate has altered the participants' response to the activity and therefore could enhance their endurance performance."

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

Tuesday, April 19, 2016

Dietary supplement speeds silver cyclists

Image result for arginine
Taking arginine supplements can improve the cycling ability of over-50s. Researchers writing in BioMed Central's Journal of the International Society of Sports Nutrition tested a combination of the amino acid and an antioxidant in sixteen cyclists, finding that it enhanced their anaerobic threshold -- the amount of work done before lactic acid begins to accumulate in the blood.
Zhaoping Li worked with a team of researchers from the University of California, Los Angeles, USA, to carry out the randomized controlled trial. She said, "The loss of exercise capacity with age often results in a reduction in physical fitness and more rapid senescence. A dietary supplement that increases exercise capacity might help to preserve physical fitness by optimizing performance and improving general health and well being in older people."
One way in which older people may reduce their exercise capacity revolves around the signaling molecule nitric oxide (NO), which is involved in many physiological processes, including those related to working out. NO production diminishes in quantity and availability as we age and is associated with an increased prevalence of other cardiovascular risk factors. In the body, NO is created from the amino acid arginine and is inactivated by oxygen free radicals. By supplementing diet with both the precursor and an anti-oxidant, the researchers hoped to support the NO system in the cyclists and thereby enhance performance.
Sixteen cyclists aged between 50 and 73 were randomly assigned to receive either the supplement or dummy placebo pills. After one week of study, the anaerobic threshold of the supplement group increased, while that of the control group did not significantly alter. This increase in anaerobic threshold was preserved at week three. According to Li, "We've demonstrated a 16.7% increase in anaerobic threshold. This indicates a potential role of arginine and antioxidant supplementation in improving exercise performance in elderly."

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

In some men, taking testosterone while dieting may help lose fat, not muscle

Image result for fit man
In obese middle-aged men, losing weight while dieting normally depletes both fat and muscle. But adding testosterone treatment may help them lose only fat and retain their muscle, new research suggests. The study results will be presented in a poster Saturday, April 2, at ENDO 2016, the annual meeting of the Endocrine Society, in Boston.
Overall, 40 percent of obese men have a low testosterone. Weight loss due to calorie restriction is associated with increased circulating testosterone, and testosterone treatment reduces fat. However, researchers don't know whether adding testosterone treatment to calorie restriction reduces fat mass more than calorie restriction alone.
"There is an epidemic of obesity and related functional hypogonadism, yet testosterone treatment remains controversial," said principal investigator Mathis Grossmann, MD, PhD, FRACP, associate professor in the Department of Medicine at the University of Melbourne in Victoria, Australia. "This study shows for the first time that, among obese men with lowered testosterone, testosterone treatment augmented the diet-induced loss of total and visceral fat mass and prevented the diet-induced loss of lean mass."
Dr. Grossman and colleagues conducted a clinical trial of 100 fairly healthy obese men from the local community between 20 and 70 years of age who had low testosterone levels. Overall, 20 percent of them had diabetes and 10 percent had heart disease.
For the first 10 weeks, all participants were placed on a strict 600 kcal per day very-low calorie diet. They were also encouraged to abstain from alcohol and perform at least 30 minutes a day of moderate exercise. From the 11th through the 56th week, participants in both groups used a weight-maintenance diet based on the Australian Commonwealth Scientific and Industrial Research Organisation (CSIRO) Total Wellbeing Diet comprising of normal foods.
Every 10 weeks over the 56-week-long study, 49 men also received injections of 1,000mg of intramuscular testosterone undecanoate, and 51 took placebo.
At the end of 56 weeks, both groups lost roughly 11 kg (24.2 lb). But those in the testosterone group lost almost exclusively fat, while those on placebo lost both lean and fat. The men taking testosterone lost 3 kg (6.6 lb) more body fat than those on placebo and maintained their muscle mass, while those on placebo lost 3.5 kg (7.7 lb) of muscle mass.
Australia's National Health and Medical Research Council supported the study. Bayer Pharma AG provided testosterone, placebo and financial support but was not directly involved in the study.

Story Source:
The above post is reprinted from materials provided by Endocrine Society

Monday, April 18, 2016

The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review

Image result for can of whey protein

BACKGROUND:

Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance.

OBJECTIVE:

This review provides a systematic and comprehensive analysis of the literature that tested the hypothesis that protein supplements accelerate gains in muscle mass and strength resulting in improvements in aerobic and anaerobic power. Evidence statements were created based on an accepted strength of recommendation taxonomy.

DATA SOURCES:

English language articles were searched through PubMed and Google Scholar using protein and supplements together with performance, exercise, strength, and muscle, alone or in combination as keywords. Additional articles were retrieved from reference lists found in these papers.

STUDY SELECTION:

Studies recruiting healthy adults between 18 and 50 years of age that evaluated the effects of protein supplements alone or in combination with carbohydrate on a performance metric (e.g., one repetition maximum or isometric or isokinetic muscle strength), metrics of body composition, or measures of aerobic or anaerobic power were included in this review. The literature search identified 32 articles which incorporated test metrics that dealt exclusively with changes in muscle mass and strength, 5 articles that implemented combined resistance and aerobic training or followed participants during their normal sport training programs, and 1 article that evaluated changes in muscle oxidative enzymes and maximal aerobic power.

STUDY APPRAISAL AND SYNTHESIS METHODS:

All papers were read in detail, and examined for experimental design confounders such as dietary monitoring, history of physical training (i.e., trained and untrained), and the number of participants studied. Studies were also evaluated based on the intensity, frequency, and duration of training, the type and timing of protein supplementation, and the sensitivity of the test metrics.

RESULTS:

For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.

LIMITATIONS:

To demonstrate measurable gains in strength and performance with exercise training and protein supplementation, many of the studies reviewed recruited untrained participants. Since skeletal muscle responses to exercise and protein supplementation differ between trained and untrained individuals, findings are not easily generalized for all consumers who may be considering the use of protein supplements.

CONCLUSIONS:

This review suggests that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate (e.g., frequency, volume, duration), and dietary intake is consistent with recommendations for physically active individuals.
PMID:
 
25169440
 
[PubMed - indexed for MEDLINE]

Wednesday, April 13, 2016

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Image result for natural bodybuilder

Interesting short article on the National Institutes For Health-Federal Govt's depository of medical studies on natural bodybuilding and supplementation. Hopefully, it will lead to additional studies on effective supplementation and contest prep. Water and salt manipulation isn't healthy but has been proven to be effective at water elimination at contest time if done correctly.

The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.