4 Classic Training Ideas: Fact Or Fiction?

New Exercise and Fitness Review

Vital Stats

Name: Adam M. Gonzalez, PhD, CSCS
Education: Ph.D. Exercise Physiology from the University of Central Florida
Natural Men’s Physique Pro

It’s kind of hip these days for coaches and gym-goers to scoff at scholarly databases like PubMed—and really, studies altogether—as sources of fitness info. “Naw, I’ll stick to what works in the gym,” they say—as if that’s something simple that never changes! Luckily, you don’t have to have it one way or the other.

In recent years, a number of well-designed studies have taken aim at some of the most tightly held gym “laws” about nutrition, intensity, and supplementation. In nearly all cases, they didn’t disprove what you’re probably doing right now, but rather refined it, opening up new ways to build mass, get lean, and eat right, with less stress. This is science you can put to work right away!

Idea 1:

Here’s what we know: Our muscles are extremely adaptive to the stimulus we apply to them, and resistance training is our strongest activator of muscle growth. But beyond that, things can get a little confusing.

For example, many people have held that the most important stimulus for muscle growth is the load placed on the muscle. It has been posited that an intensity load greater than 60 percent of your one-rep max (1RM) is absolutely necessary to elicit increases in muscle size.^1,2 Others have suggested that muscle growth is maximized when lifting weights that are between 80 and 95 percent of 1RM.³ Big weights, big eating, big muscles—it all makes sense, right?

The takeaway here isn’t “Don’t lift heavy.” It’s more like, “You don’t only need to lift heavy.”

Recent research has us questioning these rules. Several studies have shown that the use of weights as low as 30 percent of 1RM can be equally as effective at stimulating muscle growth when performed to failure.^4,5,6 Burd and colleagues had men train with either 90 percent or 30 percent of 1RM. The men using 30 percent 1RM were further divided into two subgroups: one that was matched for the work performed by the 90 percent 1RM group, and another that continued repetitions to failure using 30 percent 1RM. The results showed that muscle protein synthesis increased to the same degree in the 90 and 30 percent 1RM-to-failure groups, while the 30 percent work-matched group fell short.

1. Track and increase total pounds lifted


2. Work to failure at least some of the time


3. Focus on mind-muscle connection


4. Use intensity-boosting techniques: dropsets, slow-reps, 1-1/2 reps


5. Eat and supplement for muscle growth!

Verdict

The takeaway here isn’t “Don’t lift heavy.” It’s more like, “You don’t only need to lift heavy.” These studies uncover how low-load and high-load resistance training can produce similar anabolic responses and gains in muscle size, highlighting the importance of tracking the total work you perform—as well as lifting to failure if your goal is muscle growth.

Idea 2:

Slugging down a post-workout protein shake after a solid workout becomes second nature to most bodybuilders. This has been ingrained in us for so long, it’s become an unofficial law of the gym to use what’s been called the “window of opportunity,” or just the “anabolic window.” But, in recent years, it’s become clear that this arbitrary timeframe isn’t as crucial as we once believed.

It’s been known for years that when essential amino acids and carbohydrates are consumed three hours after exercise, as opposed to one hour after exercise, the effect on muscle protein synthesis is no different.⁷ Both time-points prove to be satisfactory for promoting muscle growth. However, what if the window was even larger—like a whole day?

In a long-term training study, Hoffman and colleagues investigated the effect of protein supplementation timing on body composition and strength measures.⁸ During a 10-week resistance training program, trained men consumed protein supplements either in the morning and evening, or immediately before and immediately after workouts. The timing of protein supplementation didn’t provide any added benefit for the measures of body composition or strength over course of the study.

Verdict

Take your shake if it’s part of your gym ritual, but don’t fool yourself into thinking it’s any more important than everything else you eat. Protein intake over the course of the day appears to be more important in eliciting in muscle growth than proximity to a workout.

Idea 3:

High-protein diets are finally becoming widely accepted as safe and effective for improving your physique—and it’s about time! But is there an upper limit for reaping the benefits?

Here’s what we know: Muscle hypertrophy occurs when muscle protein synthesis is greater than muscle protein breakdown. We also know that a high-protein meal is capable of sparking muscle protein synthesis. However, recent research has indicated that the anabolic effect reaches a plateau more quickly than many realize.

Muscle hypertrophy occurs when muscle protein synthesis is greater than muscle protein breakdown.

In a recent study, trained men weighing approximately 175 pounds drank different amounts of whey protein following a single bout of resistance exercise to investigate the ensuing anabolic effect. Muscle protein synthesis reached an upper limit with the ingestion of 20 grams of whey protein, whereas 40 grams of whey protein failed to further promote muscle protein synthesis.⁹

Similar parameters have been shown for other protein sources. For example, a moderate 30-gram portion of lean beef protein has shown to be equally as effective as a gut-busting 90 grams.¹⁰ Similarly, 20 grams of egg protein maximally stimulated muscle protein synthesis in men, while 40 grams of egg protein didn’t provide any further benefit.¹¹ This refractory response is known as the “muscle full” effect.

Verdict

Because of the plateau effect on muscle protein synthesis, focusing on the amount of protein per meal is a better approach than the amount of protein per day. Save your money and maximize the muscle-building benefits of protein by eating around 0.12 grams per pound of body weight per meal, rather than cramming in high doses of protein to meet a daily standard.

Idea 4:

Prior to consuming breakfast, it’s common practice to perform aerobic exercise in an attempt to maximize fat loss. Why? Well, upon waking up from a night’s sleep, the body is in a fasted state. Glycogen and insulin levels are low, and, in theory, the body should shift energy utilization away from carbohydrates, and use more stored fat for fuel.

However, a recent study showed that fasted cardio did not provide any further benefit compared to morning cardio in a fed state.¹² Over the four-week study, non-obese, college-aged females followed a hypocaloric (low-calorie) diet and performed one hour of aerobic exercise three days per week. They were provided breakfast either immediately prior to exercise, or immediately following exercise. Although short-term, the results showed no difference in fat loss when comparing those who performed cardio in a fasted or fed state.

Verdict

Some people take this study as a sign that you shouldn’t perform fasted cardio. I wouldn’t go that far. Rather, just follow personal preference, since fasted and fed cardio appear to offer similar benefits to fat loss.

However, those attempting to maintain muscle mass while losing fat should be cautious with fasted cardio. Upon waking up, our muscles are in a catabolic state, and fasted cardio can elevate the use of protein as fuel.¹³ These athletes should consider sipping on fast-digesting protein or BCAAs before or during morning cardio to limit muscle loss.

References

1. McDonagh, M. J. N., & Davies, C. T. M. (1984). Adaptive response of mammalian skeletal muscle to exercise with high loads. European Journal of Applied Physiology and Occupational Physiology, 52(2), 139-155.


2. Wernbom, M., Augustsson, J., & Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.


3. Fry, A. C. (2004). The role of resistance exercise intensity on muscle fibre adaptations. Sports Medicine, 34(10), 663-679.


4. Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., … & Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PloS One, 5(8), e12033.


5. Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77.


6. Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine, 4(02), 114.


7. Rasmussen, B. B., Tipton, K. D., Miller, S. L., Wolf, S. E., & Wolfe, R. R. (2000). An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. Journal of Applied Physiology, 88(2), 386-392.


8. Hoffman, J. R., Ratamess, N. A., Tranchina, C. P., Rashti, S. L., Kang, J., & Faigenbaum, A. D. (2009). Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. International Journal of Sport Nutrition, 19(2), 172.


9. Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American Journal of Clinical Nutrition, 99(1), 86-95.


10. Symons, T. B., Sheffield-Moore, M., Wolfe, R. R., & Paddon-Jones, D. (2009). A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 109(9), 1582-1586.


11. Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., … & Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161-168.


12. Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54.


13. Lemon, P. W., & Nagle, F. J. (1980). Effects of exercise on protein and amino acid metabolism. Medicine and Science in Sports and Exercise, 13(3), 141-149.

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Bodybuilding.com Articles

4 Classic Training Ideas: Fact Or Fiction?

New Idea"s Thread

New Exercise and Fitness Review

I would like to SEE, or INVENTED, or this would be cool, solves a problem, or it’s kinda like the pet rock.

I would like to see a T-shirt that says and Looks like.

Okay, has a big cross on it, it’s kind of like a cops badge or symbol.

Message……………..

Christ died on the cross for your sins.

I will to…………….just don’t be an asshole about it or think i am stupid and do your dirty work.

World Class Bodybuilding Forum

New Idea"s Thread

Healthy eating ideas

New Exercise and Fitness Review

Want a flatter tum or longing to be leaner? Then fill up your plate. Yep, you heard right! You can boost your fat burn by eating more of the good stuff and less of the bad. That means you can forget calorie counting and focus on eating! We’ve done the hard work for you and cherry-picked our favourite foods to help you torch fat and burn calories. You’re welcome!

Berries Fruit is nutritious, but it’s not always a dieter’s best friend. Why? Some fruits are high in fructose, a sugar that can lead to weight gain. As a rule, munch on dark-coloured fruits such as blueberries, strawberries and raspberries as these are chock-full of antioxidants and fibre, and low in fructose.
Try this: Throw a handful of berries into a blender with a cup of almond milk and a scoop of whey protein for a healthy post-workout snack.

Nuts Want to feel figure-fabulous with and without your clothes? Supercharge snack time with nuts. Cashews, Brazil nuts, walnuts and almonds are packed with omega-3 fatty acids, which help control appetite and lower muffin top-inducing cortisol levels. In 2011, scientists at the Harvard School of Public Health found people who ate lots of high-fibre foods including nuts increased their weight loss by 3lbs over four years.
Try this: Nibble on a selection of raw mixed nuts with a chopped apple to keep you feeling full between meals.

Spinach Ridiculously low in calories, spinach is packed with vitamins, minerals and antioxidants. Like other members of the dark green leafy family, this super-slimming veggie helps boost liver detoxification, cleansing your body of unwanted toxins, which is crucial for successful weight loss.
Try this: Add a handful of spinach to salads and drizzle with balsamic vinegar for a tasty meal.

Yoghurt Natural yoghurt is a great source of probiotics, which help keep belly fat at bay. This dairy delight is also high in protein, which is proven to keep you feeling fuller for longer. Avoid flavoured yoghurts, which are usually packed with artificial nasties – you can sweeten your snack with a teaspoon of good-quality honey instead.
Try this: A pot of natural yoghurt served with 2 teaspoons of mixed seeds and a drizzle of honey.

Eggs Where do we start? Eggs are cheap, packed with nutrients and high in protein, which fills you up without filling you out. A 2012 study by researchers at the Pennington Biomedical Research Centre in Louisiana found overweight and obese people who ate eggs for breakfast had lower levels of the appetite-stimulating hormone ghrelin in their blood three hours after eating. Result!
Try this: A poached egg on wholegrain toast.

Avocado A speedy metabolism is a sure-fire route to weight loss success, and avocados have special powers to help perk up your body’s fat burning furnace. Often wrongly demonised in the dieting world, this amazing fruit is a wonderful source of monounsaturated fatty acids and antioxidants.
Try this: 2 tablespoons of guacamole served on two oatcakes.

Salmon When it comes to successful weight loss, salmon gets five stars. The fish is high in omega-3 fatty acids, which help your body burn fat at a faster rate, and it’s a fabulous source of protein. It’s versatile too, and can be enjoyed steamed, baked or grilled.
Try this: Salmon with mixed salad leaves and roasted vegetables.

Lentils A vegetarian’s best friend, lentils are not only a great protein-based alternative to meat, they’re also jam-packed with the number one weight-loss boosting nutrient – fibre. Lentils also help regulate blood sugar levels and boost energy. And the good news is they’re easy to incorporate into your diet – they can be thrown into soups, salads, stews and curries for a fat-burning kick.
Try this: A bowl of lentil soup with a small wholegrain roll.

Oats A steaming bowl of oats is the perfect way to start the day. Oats are loaded with fibre, which helps keep your digestive tract in tip-top shape and keeps you feeling full for hours. They’re also a great source of B vitamins, which help to regulate hormones.
Try this: 50g porridge made with almond milk and topped with 1tbsp flaxseed.

Green tea OK, strictly speaking it’s not a food, but green tea is well known as a fat burner. This waist-trimming tea is crammed with antioxidants called catechins and just enough caffeine to give you a buzz without leaving you wired. A study published in the journal Obesity found that EGCG, a powerful compound in the brew, helped slow down weight gain even when combined with a high fat diet.
Try this: Add a squeeze of lemon to a cup of green tea to help boost liver detoxification.

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Healthy eating ideas

Healthy snack ideas

New Exercise and Fitness Review

Fast food that’s not bad for you? Sounds too good to be true, but it’s not a myth. We’ve found guilt-free hunger busters you can rely on when time is short

You don’t have to watch your healthy eating habits go down the drain as you reach for yet another ready meal at the end of a long day. We’ve sorted through the options to find the healthiest convenience meals and snacks to keep your body – and figure – happy. Enjoy!

Meal in minutes
Ready meals have a seriously bad rep, and rightly so. They’re usually laden with salt, trans fats and sugar. Next time you need to fuel up in a hurry, look for Kirsty’s Ready Meals – good, nutritious food without the nasties.
£2.89, Sainsbury’s

Liquid lunch
Need a healthy lunch on the go? Tideford Organics’ soups in microwaveable pots and heat-proof sleeves are low in salt and sugar and gluten-free. We highly recommend the spiced butternut flavour.
£1.99, tidefordorganics.com

Schedule saver
Upgrade your pot noodle! Unlike most, Kabuto Noodles are free from additives and preservatives and made with real egg noodles. Pimp them up with a handful of spinach leaves and some pre-cooked salmon for extra flavour.
£2.45, Sainsbury’s, Waitrose, Ocado, amazon.co.uk

Crunch time
Put down that sugary cereal bar! Dorset Cereals Breakfast Pots are handy, tasty and nutritious. Just add milk!
99p, dorsetcereals.co.uk

Go potty
Whether you’re craving Indian spices, a Thai kick or Caribbean flavour, Innocent Veg Pots have you sorted. Just pop in the microwave and wait for the ping!
£3.79, major supermarkets

Doctor’s order
Forget lashings of salt, sugar and artificial preservatives – natural grains, pulses, veg, herbs and spices are all you need for a healthy, tasty meal. The Food Doctor Wholesome Pots make it easy – just add boiling water and go.
£1.39, Tesco

RAPID RECIPE Nairn’s Oatcakes + MyProtein Almond Butter = snack in seconds!

Smart swaps
Eat better this season with a few simple switches

Swap selection chocolates for… Raw Health Blissed Chocada Truffles (£2.59, planetorganic.com)

Swap the crisp bowl for… Morrisons NuMe Beetroot Crisps (70p, Morrisons) image

Swap hot cocoa for… Teapigs Chocolate Flake Tea (£3.99, teapigs.co.uk)

Fast food
Seriously short on time? Evolve Primal – a paleo food service – is the next best thing to a personal chef. You order, they deliver – straight to your gym!
evolveprimal.com

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Healthy snack ideas

Healthy lunch ideas

New Exercise and Fitness Review

A tasty, filling and healthy lunch will set you up for a productve afternoon and keep you going until dinner. A well-balanced meal midday also helps to keep your blood sugar levels balanced, which means you won’t get that 4pm slump and be tempted to reach for unhealthy treats!

But eating the same thing day in, day out can be dull. Need some foodie inspiration? Check out these healthy ideas.
 

1 Baked sweet potato filled with tuna and served with roasted vegetables and a large green salad.

2 Half a small tin of sardines with a sprouted seed salad and a wholemeal roll. A low-fat natural yoghurt and a slice of melon.

3 A bowl of vegetable soup served with a wholemeal roll. A fresh fruit salad topped with low-fat natural yogurt and a tablespoon of nuts and seeds.

4 Chicken and vegetable stir-fry with brown rice and spicy spinach and potatoes.  A mango and pineapple salad topped with low-fat natural yoghurt and toasted slivered almonds.

5 A frittata or Spanish omelette using 2 eggs, chunks of pepper, cold boiled new potatoes and cherry tomatoes. Serve with green beans or sugar snap peas and a mixed salad. A quinoa milk pudding made with goats’ milk, topped with a handful of raspberries.

6 A small grilled salmon fillet with boiled baby new potatoes, string beans, grilled tomatoes, and asparagus. Custard made with goat’s milk, layered in a glass with sliced banana and topped with grated fresh coconut.

7 Bean stew made with kidney beans, onion, garlic, tomatoes, cinnamon and paprika served with brown rice. 

8 Grilled chicken breast served with roasted butternut squash and sauteed green vegetables such as broccoli and spinach. 

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Healthy lunch ideas