“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:
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
All programs are fully-explained with complete workout routines for each different technique.
Stop Wasting Time and Effort-Build Maximum Muscle!
Monday, April 25, 2016
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
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.
Thursday, April 21, 2016
Prolonged Consumption of Sucrose in a Binge-Like Manner, Alters the Morphology of Medium Spiny Neurons
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
Tuesday, April 19, 2016
Monday, April 18, 2016
The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review
STUDY APPRAISAL AND SYNTHESIS METHODS:
- [PubMed - indexed for MEDLINE]
Wednesday, April 13, 2016
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
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.