A comprehensive volume of nine books on High Intensity(HIT) Training!



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


Tuesday, November 7, 2017

Boost muscle building by 25% if you balance your protein intake at each meal

Thursday, November 2, 2017

Wednesday, October 11, 2017

Do You Need To Do Squats To Get Big Legs? | Straight Facts


Jerry Brainum discusses building big quads with barbell squats. He gives the pros and cons of their use and different variations of this exercise.

Tuesday, October 10, 2017

Creatine supplementation boosts muscle glycogen synthesis 82% higher than placebo after exercise

A large body of evidence over the last two decades has shown that creatine supplementation improves strength and muscle gains. While the primary function of creatine is to provide more efficient fueling of high-intensity exercise, there remains interest in identifying other beneficial metabolic effects.

One intriguing finding in previous studies was the observation that muscle glycogen was higher in subjects supplemented with creatine. Researchers from the United Kingdom recently studied this phenomenon in greater detail.

They had a group of healthy men perform an exhaustive bout of cycling to decrease muscle glycogen. For 6 days after exercise they consumed a standardized high-carbohydrate diet. During the 6 days of recovery, half the subjects started a creatine-loading regimen consisting of 20 grams of creatine monohydrate per day. The other group of subjects received a placebo. Muscle biopsies to determine creatine and glycogen levels were performed immediately after exercise, and after 1, 3 and 6 days.

As expected there were no changes in muscle creatine content with placebo, but creatine supplementation increased total muscle creatine on day 1, 3 and 6 by a total of 9%, 14% and 24%, respectively. The exercise bout caused a significant depletion of muscle glycogen, that then increased markedly during the first 24 hours of recovery in both groups. The rate of glycogen synthesis during this first day of recovery was an astounding 82% higher in the creatine group. Thereafter, muscle glycogen continued to increase at a similar rate at day 3 and day 6 such that muscle glycogen remained higher in the creatine group.

The researchers performed several other measures to determine how creatine might be augmenting muscle glycogen but were unable to attribute the creatine-induced glycogen enhancement to any known mechanism. These findings confirm in a very well-controlled experiment that creatine supplementation in combination with a high-carbohydrate diet augments muscle glycogen levels. For athletes consuming a high-carbohydrate diet, it seems prudent to incorporate creatine supplementation to not only enhance performance, but also metabolic recovery.

Dr. Jeff Volek is a registered dietitian and Full Professor in the Department of Human Sciences at The Ohio State University. He has published 270 articles examining health and performance effects of low-carbohydrate diets and other dietary supplements including seminal work on creatine, carnitine and whey protein. 

Wednesday, October 4, 2017

Thursday, September 28, 2017

Extra protein before bedtime can boost muscle building

Two proven ways to boost Muscle Protein Synthesis (MPS) are to eat protein and to exercise (especially weight training). After reviewing the results of multiple studies, researchers commented that 20g of high quality protein per meal (with a maximum of 4-5 hours between each meal) is the best way to maximize MPS during the day. More protein may be needed for those with more muscle, those who are older or those who do full body workouts. 
This frequent protein timing pattern has been relatively well documented, and researchers wanted to determine the effect of ingesting protein over longer periods of time because the adaptive response to weight training lasts more than a few hours. If you consume protein every 4 hours during the day but have a big gap at night while you sleep, are you truly maximizing your muscle gains to the fullest extent? That’s what these researchers set out to determine. (Figure A)

The researchers hypothesized that taking protein right before sleep would boost MPS throughout the night. To test this theory, they had recreational athletes drink 20g of protein as a recovery drink immediately after their typical afternoon exercise. This was to prove that protein intake after a late afternoon workout does not diminish the benefits of more protein right before sleep. Next, the athletes were split into two groups and took either 40g of protein (from casein) or placebo right before going to sleep.

As expected, the casein group not only increased MPS 22% higher than placebo, but they also improved whole-body protein balance throughout the night. (Figure B)

They repeated this test in a later study, but with 10g less protein (30g of pre-sleep protein). Surprisingly, the changes were much smaller than what they observed in their previous study. The researchers commented that due to the long period of time (8 hrs) spent sleeping compared to the typical time between meals (4-5 hrs), larger amounts of protein (40g or greater) are required to produce a robust stimulation of MPS during overnight sleep.


Their advice to maximize MPS is as follows. Aim to ingest enough protein at every meal to maximize MPS until your next meal. Just because you eat a large amount of protein at one meal, does not mean you can skip protein the next meal. Each meal is a unique opportunity to stimulate MPS, and these responses may be additive. Take 40g protein before bed if you are doing resistance-type exercise (weight training) and are looking to maximize your muscle building potential by improving the adaptive response to exercise training. 

Wednesday, September 27, 2017

Monday, September 25, 2017

Enzyme therapy improved recovery

Muscles damaged by exercise can become sore and painful later, slowing training and reducing performance. In this study, 72 male athletes, age 20 to 50, took Wobenzym—a combination of bromelain, papain, pancreatin, and trypsin—or a placebo 72 hours before and 72 hours after a day of exhausting quadriceps exercises designed to damage muscle. Some of the men were less resistance-trained, others were endurance trained. Compared to placebo, the less resistance-trained men who took the enzyme were able to maintain strength and had less pain after exercise. The endurance athletes had less inflammation, and signs of beneficial effects on metabolic and immune function.