Dr. HIT's High Intensity Bodybuilding
Monday, April 11, 2022
The Extreme Muscle Definition Diet by Jerry Brainum
Friday, April 8, 2022
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How long does it take for my muscles to fully recuperate?
This is a great question. If your rest is inadequate your muscles will be unable to generate enough effort for maximum training effect but if you rest too long you risk strength and muscle size loss and general deconditioning.
Many high volume bodybuilders train 4-5 days per week, hitting each muscle group 2-3 times. Unfortunately, this doesn't allow the individual muscles enough time to properly regenerate nor the body's overall system to fully recharge.
As training intensity increases, it becomes even more important to properly rest between workouts. The HIT protocol, which I utilize, functions best when maximal intensity is used while training and the proper amount of rest is had.
It is also very important to realize that even though there is a general guideline of this, each individual will need a different amount of rest depending on genetics, age, diet and supplementation. Certain supplements such as Creatine, L-Glutamine and the like all effect recuperation in a positive way.
I suggest initially resting each muscle 7-10 days between sessions and not training more than 3 days per week. Keep a close eye on the amount of weight you're using in each exercise, reps, etc. If you aren't progressing or at least equaling the amount of weight and reps in each session increase the amount of rest days. If muscles are still sore at the beginning of the next time you train add three additional rest days and see what the effect of that is. Remember, train hard, brief and allow the proper amount of rest for optimal gains.
DR HIT
Friday, April 13, 2018
Ginkgo Biloba increased athletic performance capacity
Monday, March 26, 2018
What's the true cause of the pectoral gap phenomenon?
Friday, March 16, 2018
D-ribose: An effective supplement or useless junk?
Jerry Brainum tells the whole truth about the D-ribose, a natural sugar that is touted to boost muscle energy and sports performance. For the best information available anywhere about nutrition, exercise science, ergogenic aids, hormonal therapy, anti-aging research, fat-loss techniques that work, supplements and many other topics, subscribe today to the Applied Metabolics newsletter (www.appliedmetabolics.com). Also please subscribe to this channel and let others know about it. This is one of the few unbiased, truthful channels you will find.
Wednesday, January 24, 2018
Jerry Brainum-Supplements On A Budget
Jerry explains why you need to take supplements to build your physique but don't necessarily need to spend alot of money.
Tuesday, November 7, 2017
Boost muscle building by 25% if you balance your protein intake at each meal

Healthy men and women were fed two identical diets each for one week. The diets contained enough calories to maintain body weight and included approximately 90 grams of protein (1.2 grams per kilogram body weight). The only difference was that during one week, protein was distributed evenly at breakfast (30g), lunch (30g) and dinner (30g), whereas the other week it contained less protein at breakfast (10g) and lunch (15g) and more at dinner (65g).
On days 1 and 7 of each diet, muscle protein synthesis was measured after breakfast and over a 24-hour period. The muscle protein synthesis response to breakfast when protein was distributed evenly (30g) was 30% higher than when protein was skewed (10g). When muscle protein synthesis was measured over the entire day, it remained significantly higher (about 25%) when protein was distributed evenly versus skewed. In other words, the large amount of protein consumed at dinner during the skewed trial did not make up for the reduced response to breakfast. These results suggest that a more favorable response in muscle protein synthesis can be achieved when total protein intake is balanced across three meals as opposed to consuming the majority at one meal.
Reference: Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr. 2014 Jan 29. [Epub ahead of print]
Thursday, November 2, 2017
How Intestinal Bacteria Can Be Secretly Making You Fat | Straight Facts
Jerry Brainum discusses the effects intestinal bacteria can have on weight loss,specifically fat loss.
Great to have this info available!