Few nutritional topics are as polarizing as raw milk. Proponents of raw milk claim it is a powerful health-promoting food that can help heal damaged guts and impart powerful anabolic co-factors. Detractors see it as a potentially dangerous unregulated food product.  Journal Of Food Protection recently published the results of several microbial risk assessments on raw milk.

Researchers found that the incidence of contamination by such dangers as E. coli, Listeria, or Staphylococcus to be rare enough that raw milk qualifies as a low-risk food. The low-risk profile also applied to typically risk-prone groups such as pregnant women, children, and the elderly. It turns out that the public has a greater chance of contracting a food-borne illness from green leafy vegetables than from raw milk.

The good news keeps coming about the world’s oldest pre-workout formula. Researchers have already found that coffee drinkers have a reduced risk of developing type 2 diabetes, skin cancer, prostate cancer, oral cancer, and breast cancer recurrences, and that coffee may be able to help stave off age-related dementia.

Now scientists have discovered that coffee may help curb death itself. In a massive collaborative study, the National Institutes of Health and the AARP examined almost 350,000 men and women between the ages of 50 and 71. After adjusting for tobacco use and other co-founders, they concluded that coffee consumption is inversely associated with death. It seems that coffee drinkers experience fewer incidences of infection, diabetes, heart disease, stroke, injuries, and accidents.

Intra workout nutrition: Is it necessary? The good and the bad.

By Tucker Loken-

PQ: “You may not be able to out-train a bad diet, but you also can’t out-diet a bad training program.”

The practice of intra-workout supplementation with calorie-free amino acids, simple carbs, or quick-digesting protein has some sound logic and proven results behind it. For bodybuilders, the idea is that by taking in sugars, amino acids, and possibly protein while working out you’re constantly feeding your muscles. You’re breaking down muscle fibers and depleting glycogen by lifting weights, but then immediately replenishing glycogen stores and amino acids.

For powerlifters, it can be helpful because it can sustain energy levels during a long workout. Bodybuilding workouts are generally shorter but more frequent each week, and powerlifting sessions are usually on fewer days but much longer sessions. Intra-workout sugar and protein can help when you’re prepping for a meet, and your squat session has taken an hour and a half, and you still have some assistance work to do. These are the positive uses behind it, but where can people go wrong?

One of the biggest problems I’ve seen is people taking in too many calories, or the wrong kind of calories, and doing it unnecessarily. Too many calories from intra-workout supplements can work against you and start stealing your pump. When you’re consuming calories during your workout, your body still has to digest them, which means blood flow is being diverted to your stomach and is being used to digest the food rather than push nutrients into your muscles as you’re lifting. You may not be able to out-train a bad diet, but you also can’t out-diet a bad training program.

The right kind of intra-workout calories matters as well. If you suck down a lot of calories from grape juice and whey protein during your workout, don’t be surprised if you feel bloated and uncomfortable. There are a lot of intra-workout carbohydrate and protein sources like HBCD carbs and hydrolyzed protein powders that are much easier to digest and can be utilized by your body during training.

The necessity of the intra-workout supplements is debatable. If you watch old-school bodybuilding videos, you’ll see them just drinking water during their workouts. Why? Because the plan they are on is already meeting their nutritional needs and is helping them make gains. On the other side of the argument you’ll see bodybuilders who swear by intra-workout nutrition and have a great experience with it for growth in the off-season and maintaining muscle while dieting. Just like anything else, the individual body type of the person matters most. Some people will benefit dramatically, and some will see little to no benefit. It’s up to the person to assess whether they are getting much out of it.

Adjusting Calorie Intake

Another factor that can get in your way is eating different amounts on different days. This depends on the program you’re on, how frequently you’re training, and whether you have a special protocol (such as intra-workout nutrition) around your training sessions.

A common tactic I see a lot of bodybuilders do right when they start trying to lose body fat is to rotate their carbohydrate intake depending on the muscle group they’re working that day:  high-carb days on legs or back, low-carb days on shoulders or arms, or some kind of mix depending on their training split. The rationale behind it is that because you’re expending more energy on those big muscle groups, you need more fuel that day. This can work for a lot of people and can be helpful when the diet becomes very restrictive and body fat becomes difficult to lose. The drawback to this approach, though, is that it’s often something I see people do right away when they start leaning up. The problem is, these people haven’t stayed on a diet long enough to properly learn their body and what they need nutrition-wise.

Whenever you’re trying to change your body, having a baseline to begin with is the most important piece of the puzzle, because it makes troubleshooting very easy. If you get depleted or over-trained, you won’t know what the problem is if things are constantly changing. Having a steady and stable diet that has the same calories and macronutrients each day is important to the learning process, and overall a much easier approach. Aside from changing any kind of post-workout simple carbs to complex carbs on your off day, there isn’t any need to get fancy with things when you’re adjusting from a bulking process to a cutting process. The body fat will come off with minimal effort if you just lower the overall intake by a few hundred calories. As you get deeper into your prep, you can begin cycling your carbs if necessary, but even then it should be small changes—adding more carbs to your leg day and decreasing carbs on your arm day would be a good example. If all goes well for a week or two, continue making changes, while always keeping an eye on your body composition, strength, energy levels, and overall hunger. If you’re feeling drawn out and tired with two months left in your diet, you’re doing something wrong.

For powerlifters, varying your amount of food on training days versus non-training days can be a wise choice. Because the goal is to constantly build muscle and fuel the body, the risk of not eating enough and is very low. Since powerlifting training splits tend to be fewer days per week, and much longer workouts, the change in energy expenditure is drastically different. It can be as easy as eating plenty of healthy protein, carbs, and fats on a non-training day, and then adding in an extra meal in the form of a post-workout shake with protein and simple carbs on workout days, or it can be a change in the serving size of certain macros in several of the meals. The difference between the two is minimal and just depends on the athlete’s preference.

If you’ve been considering one of these approaches, you have to ask yourself if what you’re doing now is already working. If you’re making progress, keep with it until things slow down. Eventually everyone reaches a plateau, and that’s when it’s time to make changes. Whether it’s adding more food during the day or taking some out, or experimenting with intra-workout nutrition, keeping it simple and making small changes over time is always the best way to do things. IM

If you aren’t doing these five underrated exercises, you better start now.

By Nick Nilsson
You want to build serious mass. You want to get “forklift” strong. But are you doing the right exercises you should be performing in order to maximize your results?

We all can get stuck in a rut doing our favorite exercises: the ones we’re strong at and the ones that feel good. However, staying too focused on just a selection of favorite exercises is holding you back from achieving your true physique. These five exercises will help unlock that potential.

Heavy Lockout Bench Presses

The lockout bench press, when done properly and for the right reasons, is not just an ego lift; it has a real purpose and provides amazing benefits. Partial training (i.e., lifting a heavier-than-normal weight in a short range of motion) can substantially increase both connective tissue strength (tendons and ligaments) and high-threshold motor unit activation. Your body doesn’t function in terms of “full” range of motion. All it knows is load, and it specifically adapts to the loads you place on it.

When you get stuck in a plateau with your bench press, you might naturally think it’s your muscles that have hit their limit. That’s not always the case. If your connective tissue has not been strengthened at the same rate relative to your muscle strength, your body will actively put the brakes on your strength gains in an attempt to avoid injury to the connective tissue, which is now the weak link in the chain.

Then we have your nervous system. Submaximal loads will not fully activate all your high-threshold motor units. It’s the reason why a one-rep max bench press is a very different lift than a 10-rep max bench press. Supramaximal loading over a partial range of motion will train those high-threshold motor units.

To perform this exercise, I absolutely recommend using a power rack—this will allow you to operate with the greatest safety. Advanced lifters who know their limitations can rely on a set of J-cups. For anyone else, I suggest getting inside the power rack and setting the safety rails to just below your lockout height on the bench press. Using just the empty bar, test the range to make sure you have at least three to five inches of movement. When you load the bar heavy, the weight will tend to “flatten” your body and that range will drop even more.

Make sure you lock down everything in your body when you prepare to move the weight. When you press, imagine pushing your body down through the bench, not moving the weight off the rails. Hold at the top for several seconds so that your connective has a chance to feel the load. Then lower back down to the rails. Perform four to six reps per set. Hold each lockout for three to five seconds

Full-Range Pulldowns

Developing a big, strong back requires a focus on heavy loads. That’s how you develop your base of mass. However, constructing a back with eye-popping detail requires a focus on strict form and targeted muscle contraction. This type of training can actually be tougher to perform properly than simply hammering away with heavy weights. That’s where the full-range pulldown comes in.

There are two primary directions of pull when it comes to your back: vertical and horizontal (think pulldowns and rows). Most back exercises are either one or the other.  This exercise incorporates both into one movement, carving the detail into your back that you may be lacking.

Set a light to moderate weight on the stack. You can use any cable attachment for this. The mechanics of the exercise will be the same regardless. Grip the handle and perform a pulldown, inhaling and puffing your chest out as you pull the handle down. This puffed-chest position is critical for lat and upper-back activation. Squeeze the lats hard all the way down to the bottom.

Now, at the bottom of the pulldown, hold the handle in place “in space,” then lean back and row the handle down to your abdomen. Hold the contraction and squeeze the lats hard. Let the handle come back up and bring your torso back up to vertical in one smooth movement.

This two-part movement targets both major movement patterns of your back, covering pretty much all the small “detail” muscles in one shot. Perform sets of 10 to 12 reps, keeping tension on the back muscles during both phases of the exercise.

One-Arm Gripping Dumbbell Squats

The squat is called the king of exercises for a reason: It’s a fantastic exercise for lower-body (and total-body) muscle and strength development. No argument there. However, the barbell back squat is not always the most effective version for developing the front of your legs. Quad development via the squat can be severely limited by weaknesses in form, body structure, and strength in supporting muscle groups. You won’t be able to push your quads to the limit if your lower back is always giving out on you.

That’s where this squat variation comes into play. It takes the load off the glutes and hamstrings, almost all the stress off the lower back and most of the torque off the knees.

To perform this exercise, all you need is something solid at about chest height to hold onto, such as a Smith machine bar, a barbell set up on the rails in the power rack, or anything else that is set at an appropriate height and won’t budge.

Next, set two dumbbells on the floor just in front of the bar (moderate-to-heavy weight). Hold onto the bar with your non-working hand, squat down, and grab one of the dumbbells.

Now stand up with the dumbbell, using your other hand to maintain a vertical torso as you do so.  This vertical torso position shifts the focus almost entirely onto the quadriceps while taking load off the lower back and knees.

I recommend doing this exercise for high reps, 20 or more per set.  This exercise allows you to push your quads until you literally can’t stand up. The grip on the bar can be used to spot yourself, giving just enough assistance to keep the reps cranking until lactate build-up shuts you down.

In order to keep things even, switch the sides you’re gripping on and holding the dumbbell on every five or 10 reps. (This depends on how many reps you’re doing. I recommend five for lower-rep sets, 10 for higher-rep sets).  This is where the second dumbbell comes in handy.  Instead of moving one dumbbell to the other side, just grip the other dumbbell that you have ready with the other hand and continue.

This exercise will give you a massive quad pump without the overall impact on recovery that a heavy, high-rep barbell squat will demand of you, making it very effective for frequent use for focused quad development.

Reverse Curls

Triceps have more of the mass, but biceps get all the glory. Yet the brachialis muscle is the “unsung hero” of the upper arm. Sitting underneath the lower aspect of the biceps, the brachialis muscle is the key to unlocking your true arm-size potential.

The reverse curl is one of the most neglected exercises that every bodybuilder and physique athlete should absolutely should be doing, especially if he or she wants to maximize arm size and biceps peak.

The main issue people have with the reverse curl is that it’s a very humbling exercise, especially when done with the lighter weights that you should be using to effectively isolate the brachialis muscles. When you go too heavy on the reverse curl, it can very easily turn into an ugly clean.

For most people, I suggest starting with just the empty bar. You can increase the weight when you earn it with good form.  Grip it with an overhand grip, hands about shoulder-width apart.  This exercise will also test your grip strength so make sure you grip the bar hard.

Here’s the key: Once you’ve found your grip, externally rotate your shoulders  To do this, rotate your arms so that your inner elbows are facing forward not in toward each other, as is the tendency with this exercise when trying to use too much weight.

Lock your upper arms to your sides so your elbows stay in tight, then curl the bar up with a focused contraction, using no assistance or momentum from your body (i.e., no cheat curls here).  When you come to the top, hold for several seconds, then lower slowly and under control. When you come to the bottom, reset your shoulder position and repeat.

Perform sets of eight to 10 reps. The brachialis muscles are small and recover quickly, so take just a one-minute rest in between sets.

Hanging Knee Raise Variations

The hanging knee raise is a classic abdominal exercise.  It’s one of the best overall abdominal exercises you can do. However, it’s also very easy to perform incorrectly, which can shift the focus onto the hip flexors and put torque on the lower back. These issues cause many bodybuilders to eliminate the hanging knee raise exercise from their regimen completely, shortchanging themselves from an incredibly effective lower-abdominal exercise.

This exercise is a small modification that will allow you to put the hanging knee raise back into your routine while also making it even more useful for targeting the entire “sheet” of the rectus abdominis, in addition to the lower abs.

The traditional hanging knee raise is very effective, as are versions where you rotate your knees to the sides. My favorite version is one I call the flexed-arm hanging knee raise. Instead of hanging from a bar with your arms straight, you come up and hold the top of a chin-up. Then you’ll perform the hanging knee raise with your arms flexed 90 degrees.

The chin-up itself is actually an extremely powerful six-pack exercise, as shown by EMG studies. By holding this top chin-up position, you’re effectively engaging the rectus abdominis muscle from two directions at once. Rather than simply drawing the legs up toward your chest, your abs are also contracting to support your body in that top position. It’s a two-pronged attack on your abs while keeping you out of the fully extended position at the bottom of a normal hanging leg raise that contributes to the hip flexor involvement and lower-back torque.

For any version of the hanging leg raise, perform as many reps as you can until either your abs give out or your grip fails.

After Olympia

What is life like after winning the Bikini Olympia? Courtney King opens up about her success.

PQ: “You can’t just go through the motions! If your mind is not in it, your body will not follow.”

Take a photo of IFBB Bikini Pro Courtney King at her very first Mr. Olympia in 2013 and place it next to a photo of King’s championship performance at the 2016 Mr. Olympia. There’s plenty of similarities: the long gorgeous waves of brown hair, the irrepressible joie de vivre in her smile, the legs that seem to go on forever. There’s differences, too. In 2016, she has caps on her shoulders, her midsection is tighter and more defined, her lower body better conditioned. When King looks at the picture, though, she doesn’t see a physical transformation so much as a mental one.

“I went to the Olympia my first year and I was 19 years old. I had only turned pro six months before my first pro show; I was a baby in the industry. There was a lot of finally figuring out my body and knowing what works and what doesn’t,” she says. “I train a lot differently now. I went through a lot of hardship in 2014, so I can relate to a lot of the fears that men and women have—not feeling they are good enough, binge eating, metabolic damage, body dysmorphia. But it led me to coming back stronger in 2015 and 2016. So there is a good difference, mentally and physically, in those pictures.”

Now just 23, some would still consider King a “baby in the industry.” But just because a person is young doesn’t mean they haven’t traveled far. King has ascended to the pinnacle of the sport and has learned some important lesson on her journey to the top.

Mike Carlson: How has life changes since winning the 2016 Bikini Olympia?

Courtney King: Life has gotten a little bit more hectic in terms of obligations, but I don’t think I’ve changed as an individual. I’m still the same Courtney. I have more responsibility and need to be more of an example to uphold to women, which I feel like I have always done a pretty good job of in social media and in person. But now I feel that I really want to set a good example in the fitness industry and be a positive role model on and offstage.

MC: What does it mean to be a positive role model in the fitness industry?

CK: I don’t think there is a set right and wrong. It is just making sure I present myself with class and respect. You are your own person, and at the end of the day you have to do whatever makes you happy. For me, being a positive role model is setting a good example and doing what I feel is right. That means always being true and real with who I am as a person.

MC: You keep your social media pretty classy. Is that conscious effort?

CK: That is a conscious effort. Yes, I go onstage in a bikini and I show my body off, so I am not talking down to anybody who posts pictures in a thong. But for me, I will never do that. That is just not my style. I always think at the end of the day, “Will my grandma want to see that?” I know that I am 23 and lots of people can get sucked in—and trust me, I have at times— where it is just constantly about sex and selling an image. I feel you have to be more than that. You have to know your purpose and what you stand for.

MC: Would you ever do something more risqué if it were artistic? Say for Vanity Fair?

CK: No, I wouldn’t. That is just not me. I had a photo shoot a few weeks ago with a photographer who does beautiful work and there was a little more implied nudity. It just wasn’t my style. I wouldn’t do Playboy or Vanity Fair or anything like that.

MC: So winning hasn’t changed you, but how has your daily life changed? Do you feel like you’ve “made it”?

CK: Here is the thing that I feel a lot of people don’t get. They feel like stepping onstage can bring them millions of dollars. Stepping onstage doesn’t mean anything. Stepping onstage is a great way to build your brand, to meet a goal, to do something bigger. But will getting onstage and winning titles bring you tons of money? No. But it will bring you opportunities that will lead you to more value. And winning increases your value. It does bring some type of prestige or credential that can put you in a different caliber, I guess.

MC: So winning has just led to more work?

 KC: Yes!  A lot more traveling, a lot more running around. Shooting with this person and going here. At times I get a little worn out and I feel overwhelmed from the constant go-go-go. I don’t have much time to do things for myself. I am very grateful and appreciate that I won this title because I worked very hard the past few years. To get to this point, I have made a lot of sacrifices and dedicated a lot of time and energy and effort. I put a lot of things on hold to get to the point I am at now.

MC: What has been the best thing about winning?

KC: The best thing is that knowing that with hard work and effort you can accomplish whatever set your mind to. This Olympia was the most different prep I have done. I had that fire and that drive to accomplish something. For my first show, I had a fire under my ass to go after something. Then I competed a few times and did a few national shows and I did a handful of pro shows. It felt like the same stuff over and over again. But this past Olympia I had certain life experiences happen to me that really impacted my life. It kind of switched my mindset. I listened to different motivational speakers, I started going to church more. I just got in a different state of mind, which led me to push differently in the gym and to get that passion back. I felt like I lost that. Winning the Olympia was the ultimate “holy shit” moment. After all these sacrifices, I finally did it.

MC: Can you share some of the things that helped you flip that switch?

KC: I had a lot of personal things happen. I don’t want to talk about them yet. It was some family stuff and some individual things that took a shift. I don’t know if I am ready to open up about what has happened to me. I had some personal life events that took a toll on me. I could have been, “Wow, my life is over,” but instead I made it a positive, and I took that anger and frustration and put it to work.

MC: Did that literally translate to more sets, more reps, and more time in the gym?

KC: Before, I would go to the gym and do some lunges and shoulder presses and leg extensions. I’d go on social media, take a break for a Snapchat. This time, I was so focused. My mind was in work mode. I went in every day like, “This is my job, this is what I want, this is what I want to get. But to get that, I’ll have to work like I’ve never worked before.” It is not always more reps and more sets. I was just so focused. You can’t just go through the motions! If your mind is not in it, your body will not follow. This is the best my body has ever looked.

MC: Did it feel good to beat a dominant champ like Ashley Kaltwasser? If the title had been passed around the last three years, would it feel differently?

KC: Yes, it was a different feeling beating Ashley. She has killed it the last three years, and she looks phenomenal. If she wasn’t the ideal bikini body, she wouldn’t have won for three years straight. Beating Ashley felt good. We came up together through the NPC. The first pro show I ever won, which was my second pro show, I actually beat Ashley. And then the weekend after that, she beat me. We both went to the Olympia that year and she ended up winning. I feel very grateful to take that spot.

MC: What has been the worst part about the win?

KC: Of course, people are always going to have something to say. When you’re at the top, you will always be judged because you’re the one being looked at. I feel overall my engagement after winning the Olympia has been very positive. The Manions have both said this has been one of the most popular outcomes in terms of women telling them that they love the choice for this year’s Bikini Olympia. Hearing that from Jim and JM was very rewarding. I hope to hold that standard look. So when people ask, “What is the Bikini look?” they can say, ‘There is Ms. Bikini Olympia. This is what you should strive for.” For them to say that I am the ideal look is a huge accomplishment. And I am very grateful for that.

MC: Who was in your corner for this prep?

KC: Steve Cook as given me a lot of great advice in terms of what direction to take in terms of social media. I respect Steve that he keeps himself very real and respectful on social media. I admire that about him. He is a great person and a great boyfriend.

I wan to thank PJ and Celeste [Braun] from Celestial Bodiez. They’re great. They have been a huge support system, and you need that team behind you, whether it’s family, friends, husband, wife, coaches, or sponsors to push you.

BPI Sport Supplements started sponsoring me right before the Olympia. I love working with them. They have a lot of great products that I love. The owners are great.

MC: Finally, tell us about the bangs.

KC: I have bangs! I know, I look like I’m five. Some people love them. They’ve been like, “You look like the girl form 50 Shades Of Gray!” Other people on social media are like, “Bring back your old hair!” Oh well. I like bangs. I can rock them. And I don’t feel like bangs are for everyone. I can’t pull off changing my hair color—I can never pull off being a blonde—but I can rock bangs. IM

Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more.

By Jay Campbell and Jim Brown

Many people stop lifting weights when they get in their 40s, believing that the Iron Game is meant for young people. Nothing could be further from the truth. The fact is, the older you get the more important weight training becomes for maintaining strength, body composition, optimal hormone levels, vitality, and overall quality of life. In this new column, our over-40 fitness experts will help you train your age. That is, wisely but with intensity and purpose. Jay Campbell is a longtime Iron Man columnist and author of the book The Definitive Testosterone Replacement Therapy Manual: How To Optimize Your Testosterone For Lifelong Health And Happiness. Jim Brown is a bodybuilding expert and trainer who has helped thousands of people achieve their goals.

Dennis: What does being sore after a workout represent? If I'm not sore in the specific muscles I trained, was my workout productive?

Jay and Jim: To us, being sore is a very useful diagnostic tool. We adjust workout intensity and volume based on current recovery ability. If training for hypertrophy, we can all agree that some soreness in the muscle trained is generally good. The more times we can train a muscle the more we can induce protein synthesis. This forces the body to change in response to current demands. Doing this over and over enables more growth to occur.

Let’s say you work legs once a week and destroy them (defined as it’s difficult to sit on the toilet). Will you recover fully in seven days? A better question is: Would you see more growth by working that muscle just enough to force adaptation? If you can do that twice a week, you should grow that muscle group faster.

In general, when training for hypertrophy, yes, you should experience some soreness in the muscles trained. One additional thought: If you are experimenting with a new movement or angle, soreness is a valuable tool in determining that you are indeed hitting targeted areas. Soreness is, however, an individual thing. It’s important the soreness is from minor sarcoplasmic tears and muscular trauma rather than serious bruising or tearing of tendons or other soft tissue.

Curtis: At our age, is hitting a bodypart to failure once a week superior to a more traditional two-times-a-week routine?

Jay and Jim: Your recovery ability will determine what frequency is best for you. Age is one of the factors that has a major impact on recovery, as do diet, sleep, stress, and drugs. For instance, at 45, on legitimate testosterone replacement therapy and with consistent diet and sleep routines, you can hit each bodypart twice in a seven-day rotation and train each of those groups with two to three movements doing two sets to positive failure each workout. If you were to change your recovery ability somehow by altering one of the above factors, you could hit those more often or add volume with more sets to positive failure or additional movements. Frequency and volume are always determined by recovery ability.

Ryan: As a 43-year-old who is not an advanced lifter, are higher rep ranges and the use of machines superior to avoid injury while build muscle?

Jay and Jim: We think the use of machines along with free weights is the best option. Machines may assist in isolating specific muscle groups, but free weights are extremely important to build balancing and stabilizing muscles. In the beginning, given you do not have injuries or severely unbalanced muscle groups, we would say a mix of both free weights and machines is the best approach. Defining an aging athlete means a few things: 1) We don’t have as pliable tissue, and 2) recovery is slower. This shouldn’t influence you staying away from free weights, especially if you have experience and knowledge on how to perform the movements correctly. Machines certainly are safer in that they are a little more forgiving with lack of knowledge. Machines also provide the ability to isolate a muscle without stabilizer muscles giving out during the set.

Tom: Are there any safety advantages to squatting with a Smith machine versus a barbell squat for an aging athlete with low-back issues and knee problems?

Jay and Jim: Absolutely. If you free squat and find your lower back or knees hurt, don’t perform the movement. Rule number one for an aging athlete is always, “If it hurts, don’t do it.” Conversely, if you can find an angle or method to squat with a Smith machine without pain (while maintaining proper form), then by all means do so.

I can attest to this with some machines. No matter the angle or adjustments I make, it is just not right for my anatomical alignment. If you find free squats have become painful, we highly recommend you seek out professional advice. This will enable you to find out if you are doing something incorrectly or have developed muscular imbalances or weakness from poor technique. If you are an aging athlete, you also must look in the mirror. How important is it that you hit that max squat? If squatting is now causing you to squat differently than you once did and also causing pain, then stop squatting. The Smith machine is just another machine in the gym. If you can use it to target a muscle group effectively and safely, then by all means use it. IM

By Eddie Avakoff

Sure, muscles look great. And isn't it nice to be the one at the squat rack with more weight on the bar than anyone else? Well, as great as those tangible feats are, there are also some not-so-tangible qualities that many strive to achieve in the gym. And the one I'd like to talk about today is mental toughness.

Mental toughness is something that's difficult to directly test. Of course, there are endurance events like a triathlon or the famous World's Toughest Mudder, but I think strength sports such as bodybuilding, powerlifting, Olympic lifting, strongman, et cetera all require mental toughness of their own unique caliber.

Mental toughness shows itself in many different styles: A powerlifter needs to psych himself out into knowing he's going to lift that PR, just as a young lady needs it to grind her way though 75 miles of a 24-hour mud obstacle race. And it’s no different than a bodybuilder having the fortitude to walk onstage in front of thousands of critical eyes and flex his muscles for others to judge—talk about mental toughness!

In order to build mental toughness, one must first embody the following characteristics:

PERSISTENCE

The thought of doing something over and over again does not scare you. Even in the result of failure, you try to improve and test yourself again. Get knocked down? You get back up and fight!

DRIVE

You are ambitious. Mediocrity is not an option—in fact, it scares you. You hold a constant desire to improve until you are the best. Drive best shows itself when you achieve a hard-earned goal. Instead of complacency, you raise the bar and begin to work for a bigger and greater goal.

FOCUS

When there's a task at hand, everything else is blocked out. Distractions don't exist to someone extremely focused. You simply plow right through the distractions because you are on a one-way trip to success. It's easy to maintain a high level of focus when you're passionate about what you're doing. Love what you do and love the process it takes to get you to your goal. In that, you will find all the focus you need.

QUITTING IS NEVER AN OPTION

This is perhaps the most important aspect of mental toughness. Be ambitious with your goals. Approach everything with a "shoot for the stars, you might at least hit the clouds" mentality. However, never allow quitting to determine your fate. And never allow the fear of failure stop you from doing something—because that's basically quitting before you even start.

During many of my ultra-endurance events, like the World's Toughest Mudder, I remember wanting to quit (as many do) throughout the race. The pain, cold (at three a.m.), fatigue, hunger, cramping, et cetera was all too much. But even more painful as a mentally tough person would be looking at myself in the mirror the next day after I quit. I simply couldn't. Drag me off the course when I collapse, I will never quit. I'd remind myself, "Even if you die during this race, at least you'll go out doing something you love." Morbid, I know, but powerful self-speech.

Today, however, as I've completed well over a hundred endurance and ultra-endurance events, I have a whole different outlook during my races: I feel privileged to be out there competing and doing what I love. I spend my races feeling privileged and humbly thankful for the abilities to do what I'm doing. And this leads to…

POSITIVE THINKING

It’s ironic to consider a happy-go-lucky persona as an integral component of mental toughness, but it sure is. The power of positive thinking can allow the human body to achieve some really astounding things—from feats of strength to swimming the English Channel to even stopping the growth of cancer. And when you're 20 hours deep into a 24-hour race, the power of the mind saying "yes, I can" goes an incredibly long way. It's said that the human body is capable of 20 times more than the mind thinks it can. Therefore, someone with a weak mind will yield a far less physical result than someone with a strong mind. Strong mind, strong body.

SHEER WILL

Have you ever seen a fight where the underdog battles their heart out and wins the fight he/she has no business winning? That's a prime example of sheer will. (Check out the UFC fight between Cheick Kongo and Pat Barry.) Have you ever watched someone in awe, asking, "How did he do that?!" The answer is sheer will.

This isn't something you can train. It's something that grows within you, especially during adversity. You either want it or you don't. And it’s all about how bad do you want it.

These characteristics make up integral parts of someone's mental toughness. And without some of these traits, you leave holes in your armor and run the risk of failure. For example, someone with great positive thinking but no focus will inevitably struggle. The key is to build these traits up within yourself through consistent training, hard work, and a solid undeviated game plan.

I put together a few workouts that I've used to build mental toughness in the gym:

1. A) Farmer’s walk: one mile

Men carry 95 pounds in each arm, and women carry 60 pounds in each arm. Say good-bye to your forearms and shoulders.

1. B) On a track, repeat for an hour

- Lunge: 400 meters

- Bear crawl: 400 meters

- Sprint: 800 meters

1. C) (This one's insane, but I swear, I did it on the one-year anniversary of Metroflex LBC):

Weigh yourself. Whatever you weigh, set that weight on a barbell inside a squat rack. Complete 1,000 back squats at that weight. It takes about six to seven hours.

How to build a bigger lower body with only one set.
By Vince Del Monte

PQ: “When you do too much volume, you have a big disparity between protein synthesis and protein breakdown. The more volume you use, the more you break down protein.”

I know what you’re thinking: “There is no way you can build bigger legs with just one set.” And that’s exactly what I thought myself. But for the past eight weeks I’ve been employing a very specific technique that has made my legs bigger and stronger with just one all-out set per workout per bodypart.

The technique is called “mechanical advantage drop sets” or MADS. Before diving into MADS, let’s give this subject matter some context so that you don’t think this is some sensational clickbait type of article. For everything to make sense we must discuss this one issue:

In my opinion, the number-one mistake that natural lifters make is doing too much volume. The key is to trigger muscle protein synthesis and then stop training. When done properly, this can sometimes be done in as little as one to two sets per bodypart. I know that sounds crazy, but it’s exactly what I’ve been doing in my latest training cycle with amazing results. I’ve been hitting every bodypart three times per week with only one to two sets per bodypart and a lot of you have noticed some decent changes in my body if you follow me on Instagram (@vincedelmonte).

When you do too much volume, you have a big disparity between protein synthesis and protein breakdown. The more volume you use, the more you break down protein.

This means you must avoid drug-enhanced programs that work for your favorite bodybuilder and action movie star (who’s also on tons of drugs). In short, I hate to say this, but if you have average genetics, you can’t train or eat like a genetic freak. Trust me, I know how tempting it is to copy these training programs of the guys you admire, but this will get you nowhere. In fact, you might even lose muscle.

You see, when a natural guy goes to the gym, the training session is the stimulus to trigger protein synthesis. In short, it’s the workout that puts you into anabolic mode. Enhanced bodybuilders don’t need to use the workout as a trigger, because the drugs leave them in anabolic mode 24 hours a day.

With increased frequency training, a natural athlete stays in that anabolic mode resulting in more muscle growth. But don’t forget that frequency and volume are inversely related. So don’t even think about doing high volume and high frequency at the same time.

How To Apply MADS  

Before diving into MADS, let's define these specific drop sets so we’re on the same page. You are likely familiar with drop sets that include decreasing the weight once you hit fatigue so that you can chase some extra reps with a lighter load. This is a good technique in my opinion, but not a great technique. Drop sets are likely one of the first mass gaining techniques you’ve experimented with during your early days of your muscle-building journey. However, as the years go on, the “gains train” starts to slow down and we start looking for more advanced methods to continue our quest for a bigger and stronger body.

That’s where MADS comes in. When I use the word “mechanical” I am referencing the change in body position that applies to increasing or decreasing leverage. For instance, you’ve likely noticed it’s easier to do a squat with your feet wider versus narrower. It’s easier to perform a bench press on a decline instead of incline. It’s easier to perform a narrow-grip underhand lat pulldown versus a wide-grip overhand lat pulldown. With each of these examples, muscular leverage changes unfavorably, so the exercise becomes harder.

To set up MADS properly, you would always give yourself the least amount of leverage or advantage before fatigue/failure sets it. Then you give your body more leverage and advantage to recruit new muscle fibers that were weakened in the previous position, further extending beyond the initial fatigue/failure stage.

Here are some examples out of my own eight-week training cycle that incorporates MADS:

Hamstring Mechanical Advantage Drop Set:
1. Lying leg curls with toes pointed and turned in
2. Lying leg curls with toes pointed and turned out
3. Lying leg curl with toes flexed and neutral

Quads Mechanical Advantage Drop Set:
1. Narrow-stance leg press with feet low on plate
2. Narrow-stance leg press with feet high on plate
3. Mid- to wide-stance leg press with feet high on plate

Unilateral Quad Dominant Mechanical Advantage Drop Set:
1. Dumbbell split squat with rear foot elevated four to six inches
2. Dumbbell split squat with both feet on ground
3. Dumbbell split squat with front foot elevated four to six inches

Posterior-Chain Mechanical Advantage Drop Set:
1. 45-degree back extension with dumbbell held overhead
2. 45-degree back extension with dumbbell held under chin
3. 45-degree back extension with dumbbell held under sternum

Calves Mechanical Advantage Drop Set:
1. Toe press on leg press machine with toes narrow and turned in
2. Toe press on leg press machine with toes narrow and turned out
3. Toe press on leg press machine with toes wide and neutral
Eight-Week Lower-Body MADS Program
When you do this workout you are starting each exercise in the most mechanically advantageous position, which basically means where you are strongest. And although you will take the set to failure, you get a greater mechanical advantage with each drop.

Week 1: 1 x 15 + Failure + Failure
Week 2: 1 x 12 + Failure + Failure
Week 3: 1 x 10 + Failure + Failure
Week 4: 1 x 8 + Failure + Failure
Week 5: 1 x 15 + Failure + Failure
Week 6: 1 x 12 + Failure + Failure
Week 7: 1 x 10 + Failure + Failure
Week 8: 1 x 8 + Failure + Failure

• Take multiple sets to warm up to find your first work set. To make this low-volume approach most effective, you must select a load that gets you to failure so that you’re unable to do a 16th rep even if your life depended on it. If you think you can do a second set, then you didn’t go hard enough. When this is done properly, you will be thankful there is only one all-out set per bodypart.

• Take 10 seconds’ rest between each position.

• Increase weight every week and use more weight in the last four weeks than you did in the first four weeks.

The perfect workout for a quick biceps pump

By Redmann Wright

For those days when time isn't on your side, you can always hit arms. Sure, 15 or 20 minutes in the gym might feel worthless if you’re used to 90-minute workouts, but look at it this way: You already know that if you skip a workout, it’s going to bother you all day and maybe into tomorrow. That’s why we have this Plan B biceps blaster.

A quick pump will help you feel like you put in work today, which leaves you satisfied, de-stressed, and ready to tackle the next task, but it also offers some legitimate hypertrophy benefits. Evidence recently presented at the International Symposium on Strength Training in Madrid showed that more than 20 weekly sets per muscle group per week resulted in almost double the average growth compared to less than five weekly sets. While more may be better, there is clearly a sweet spot that can be reached in a 15- or 20-minute window.

This workout also gives your body a change. As we know, shocking the muscles every once in a while is the prescription to induce growth. These three exercises are slightly off the beaten path. They are also bilateral, meaning they will take less time than an exercise such as a concentration curl. This combination of unfamiliar exercises, short rest periods, and bilateral motion adds up to a workout that is fast and efficient.

With this in mind, here is our quick Plan B biceps workout for when life gets in the way. It is just enough to get that great pump you want and make it to that next meeting, appointment, or deadline. IM

Dave Draper-Style Forehead Curl

You’ll begin this exercise like a typical curl, with the weight starting from waist level. Stand with your feet shoulder-width apart with a slight bend in your knees. Hold a loaded EZ-bar in your hands with a palms-up grip. Instead of curling up to your upper chest, you will continue all the way up to your forehead. Unlike other standing curls, your elbows will move away from your sides as the weight comes up to forehead level. At the top, give your biceps a good squeeze before slowly returning to the start position. You can lightly touch your forehead with the bar, although beginners may not have enough control for this. Focus on rage of motion and getting that peak contraction from the biceps.

Cable Hercules Curls

Stand in between two cable stations with the pulleys locked in the upper-most positions. Grasp a D-handle in each hand with your arms extended into a crucifix pose, parallel to the floor. Place your feet shoulder-width apart, keep your eyes on the horizon, and contract your core muscles. With your arms at shoulder height, curl both arms simultaneously flexing your bicep until your hands come close to your ears. Hold and squeeze at the peak contraction for two full seconds, the slowly lower them until the arms are extended but not locked out.

Close-Grip Chin-Up

Grasp a pull-up bar with a supinated grip (palms facing you) and your hands four to eight inches apart. Wrap your hands all the way around the bar. Hang from the bar with your arms straight. Activate your biceps and pull yourself up until your chin is over the bar. Hold that position for a second before slowly lowering yourself to the starting position and repeat. Try to keep from swinging much as possible. Intensity is at your discretion. This exercise works best after muscles have been pre-exhausted, which is why it is placed last in this workout.

Plan B Biceps Workout

Exercise                                 Sets                 Reps               Rest

Forehead Curl*                           4                        8                         30 seconds between sets

-90 seconds of rest-

Cable Hercules Curl*                4                        10                       15 seconds between sets

-90 seconds of rest-

Close-Grip Chins-Up**            4                         6-8                    60 seconds between sets

*Add weight on sets 2 and 3; take set 4 to failure

**Add weight if necessary

The best apps and platforms for building your body in the new year.

By Amanda Burrill, MS

No matter what kind of motivation or daily prodding you prefer to inspire you to meet your fitness goals, there's an online aide to push you in the right direction. Pu-push it real good, whether you work out at home, at a designated gym, or all over the world.

MINDBODY  
Cost: Free
Available on: iTunes and Google Play
Best for: Those who like variety, travel often, and have hectic schedules
MINDBODY, named one of Apple’s “Best New Apps of 2016,” has over four million registered users around the world, and the app gives them easy access to local fitness and wellness classes. Furthermore, you can use the app to find places to work out and read others’ review of the facility—perfect for when you’re comparing several gyms trying to figure out which to join. MINDBODY also recently partnered with the folks at Under Armour and Myfitnesspal. Can you say empire?

ClassPass
Cost: App is free; plans from $40/month
Where to buy: iTunes, Google Play
Best for: Those who like variety, travel often, and have hectic schedules

ClassPass is a monthly membership that connects users to more than 8,000 fitness facilities in 39 cities worldwide. You establish your initial membership by entering your own zip code. For example, in Los Angeles a base membership costs $60 and gets you five classes. Not feeling up for a circuit class or organized yoga? Just book an hour of gym time instead! The app gets to “know you” and will recommend classes and gyms it thinks you will like.

StrongLifts
Cost: Free; $10 power pack unlocks more features
Available on: iTunes, Google Play
Best for: Weight lifters who want a trainer on the cheap

StrongLifts is a straightforward strength- and muscle-building app for folks who want an athletic body with functional strength—which is all of us, so it’s perfect for beginners but still excellent for seasoned lifters. The simplistic app presentation and workout approach is what attracted me most, especially coming off a major injury that had me out of the gym for a while (i.e., feeling a little “let’s get this over with”). The uncomplicated and time-efficient workouts utilize compound movements and take the guesswork out of the workout.

Qinetic
Cost: Free
Available on: iTunes, Apple TV coming soon
Best for: Those who want to stream, love studio workouts and a feeling of community

 I love my gym community. When you can’t get there, try Qinetic, a new app providing access to live, interactive fitness classes filmed in their own NYC studio, led by renowned trainers and instructors. For those with a competitive spirit, Qinetic gamifies its variety of workouts (strength training, barre, HIIT, prenatal) with Apple Watch and Healthkit. When you’re done with the workout, Qinetic records a summation of your activity and tracks it with a custom “Hustle Score.” See your activity over time, and compete with other Qinetic users on the leaderboard.

FORTË
Cost: Monthly subscription service (cost TBD)
Available at: forte.fit
Best for: Those who want to stream, love studio workouts and a feeling of community

The best idea since sliced (Ezekiel, P28) bread. FORTË is a tech company that installs hardware and software in studios, usually four or five cameras per locale, to stream live classes to users signed in to the platform. Suddenly a small boutique class has the entire world as an audience. The streamed classes then go into an on-demand database, which equates to the “Netflix of fitness.” FORTË soft-launched a while back and I’ve had a chance to play. This morning I attended a yoga class in Salt Lake City from my home in chilly New England. This platform is mobile adaptive and works flawlessly in iPhones, iPads, and tablets.

Spring
Cost: 30-day free trial; $5/month or $30/year
Available on: iTunes
Best for: Those who love to incorporate music into their workouts

Tired of your playlist and hitting shuffle is no longer cutting it? Spring is for you! This app has been called “Pandora meets Fitbit” and has playlists to cover a broad range of genres and styles. Spring utilizes the connection between body movement and music rhythm, analyzing factors like beats per minute, mood, and beat intensity through an algorithm, to create a unique playlist for each user. Did you know that when the body is synchronized to the beat, we subconsciously feel we are working less? Happier workouts with fresh tunes and not feeling as tired sounds like a good way to start the year.

TRN
Cost: Free
Available on: iTunes, soon to Google Play
Best for: Independent trainers or those looking for one

This app, now in 22 cities, helps you locate a qualified trainer who fits your time and budget who, with the tap of your screen, will come to your desired location and customize your session based on your user profile. On the flipside, if you’re a trainer, apply for a “specialist” account. You can focus on training while TRN manages the sales, marketing, and administrative process. Clients whose desired time frame matches availability in your schedule will be able to check out your bio and per-session price. The awkward, “How much do you charge?” exchange is a thing of the past.

Making sure our insides looks as good as our outsides.

By Kris Gethin

Nearly 18 years ago I embarked upon what has become a life-changing journey—one that’s been filled with amazing experiences. Bodybuilding has taken me all over the world; I’ve lived on several continents and in many cities, which has allowed me to forge some incredible relationships. I’ll always owe this to the bodybuilding discipline that you and I love. However, behind the scenes there hides a lot of bitter truths that haunt many who choose to participate in this “game.” Things that can mold you into a new person can also cause health issues that will detract from your quality of life. I want to bring your attention to the dark side of this world—one that shouldn’t put you off this amazing lifestyle, but instead create awareness to its pitfalls.

Toxicity

Unfortunately, too many people place vanity before health. I see thousands of people doing things that detract from their health and well-being in order to look better in the short term. Everything you put into your body should encourage a healthy state and not disrupt the vitality of your blood and organs. Many supplements can be full of heavy metal contaminants, which can possibly increase the risk of cancer. The ingredients used in many products are from synthetic derivatives, which can also increase the risk of cancer. If they’re not cancerous initially, they are toxic, which places your liver and kidneys under excess stress and over time can grind them down until they become infected by illness.

You don’t even have to go as far as supplements either. In many states, tap water can contain the same heavy metal contaminates. Some of the food you’re eating can contain inferior, harmful ingredients that are usually a result of mass production and farming that encourages use of hormones and antibiotics.

If you’re putting all of this shit into your body, what cost are you paying? Every piece of food you eat, all the water you consume, and every supplement you take should be adding to your life. Don’t expect any hierarchy or power structure to tell you what’s best. It should be on you to learn what is and isn’t good for you.

Are the supplements you take Prop 65 Act registered? Are they BSCG certified so you know that they are free of harmful drugs? Are you filtering your water so that it’s purified and free from all the nasty things that will otherwise line your insides with toxins? Are you aware how your food has been grown/raised and what’s gone into it? These are questions you need to ask and understand yourself, because your health is your responsibility.

All of my Kaged Muscle supplements are put through vigorous testing to make sure they are the cleanest in the world. I spend most of my margin on creating supplements that outperform any other when it comes to transparency, quality, purity, and potency.

Mental Health

Switching from the physical stressors to the mental, how is your regimen impacting your mental health? A lot of people in the fitness community fly under the radar with eating disorders of which they may not even be aware. This derives from a relationship with their food that starts off on the wrong foot and diminishes with time. Usually you’ll find that people who cannot learn to enjoy a healthy diet will occasionally binge out on large volumes of junk food. It only takes two minutes on Instagram on a Friday night to see people doing this.

The purpose behind your fitness endeavors should always be health, which means internally as well as externally. If your mind is unhappy and in a place of darkness, which is being exacerbated by a terrible relationship with food, then you’re failing to serve yourself.

Personal Proof

When you look at me, you might think I’m all about looking jacked and crushing weight in the gym. For sure those things matter to me and give me great pleasure, but they’ll never come at the expense of my health. To prove this, I recently had blood work done at one of the country’s top clinics. The results showed that my health markers are in the top-three percentile! This is a reflection of my daily practices to ensure that everything that goes into my body, even down to the soap I clean myself with, is void of all things toxic. Make this journey about your health—the physique you wish to display will follow.

The latest anabolic innovations to your favorite supplement.

By Adam M. Gonzalez, PhD, CSCS, CISSN

Protein powder continues to be one of the most effective and well-established supplements for building muscle, burning fat, and improving overall health. Consumer demand and painstaking research has lead to several innovations in the last few years. Some modest tweaks simply reflect the attitude of the buyer and a desire for convenience, while other developments represent years of scientific discovery and hard-earned lessons from the trenches. Together, these new innovations in the protein-powder market are a good indicator of the future of sports supplements.

Native Whey Proteins

All proteins start as long strands of amino acids constructed into highly specific three-dimensional shapes. A protein in its native state has a properly folded structure and the protein integrity is fully conserved. This is in contrast to the denatured state, in which the structure is disrupted and the strands of amino acids begin to unravel. Most whey protein powders undergo two processes of filtration and pasteurization. Native whey protein eliminates the second filtration process in effort to provide the pure native proteins from milk.

Several high-quality whey protein supplements are now manufactured as primary products of milk rather than as a by-product of cheese manufacturing. Native whey protein comes from milk rather than cheese. The filtration process can affect protein structure by altering the molecular interactions in the native proteins, which could potentially alter the digestibility of the protein. All whey protein sold in the United States needs to first be pasteurized, which means the whey protein will be exposed to a level of heat that may cause changes in some of the proteins. However, native whey only goes through one high-heat pasteurization process (other types of protein are pasteurized twice). All of the remaining processing steps to native whey proteins are then performed under low temperatures so the peptides not exposed to fluctuating pH changes to avoid denaturing the native structures. For this reason, native whey protein is often marketed as “undenatured whey protein.”

Ultimately, the jury is still out whether native whey is significantly better for your health or physique than traditional whey. Many native whey manufacturers use organic grass-fed hormone-free milk, and eschew extra ingredients such as gums and sweeteners, resulting in a whey protein isolate that contains very little fats, lactose, or carbohydrates. If you believe that the less processing your food receives the better, this could be the protein for you.

Added Peptides

Some manufacturers are beginning to add bioactive peptides to protein powders. These growth factor ingredients are typically components of bovine colostrum, milk from a pregnant cow, and may positively impact exercise performance and recovery. These added ingredients include insulin-like growth factors, transforming growth factors, immunoglobulins, cytokines, lactoferrin, and lysozyme, which may improve immune function, anabolism, and muscle hypertrophy and strength. However, even the direct research on bovine colostrum supplementation remains equivocal. While some research shows benefits for exercise performance for those who supplement with 20 to 60 grams per day, other research studies show no benefit.

All in all, while the influence of bovine colostrum on the growth and development of calves (baby cows) is well understood, the influence of these growth factors on adult human health and exercise performance remains to be fully determined. Additionally, although these added peptides are not considered a banned substance, they may contain IGF-1, which is banned by the International Olympic Committee. Regular supplementation may have the potential to increase blood IGF-1 and increase the risk of testing positive for banned substances. If you are one of the 99.9 percent of protein powder consumers who are not drug tested by the IOC, it may be worth trying.

Stacked Ergogenic Aids

Protein supplements provide a convenient source of high-quality protein and have demonstrated several benefits in the arena of exercise performance and muscle growth. However, it’s not the only player in the supplement game. Several other ingredients including creatine, beta-alanine, and HMB have shown to work synergistically with supplemental protein. Thus, several manufacturers are adding these ingredients directly into their protein formulas to capitalize on these benefits.

Creatine is among the world’s most highly researched supplements. Creatine supplementation increases the intramuscular storage of high-energy phosphates for energy production allowing athletes to work harder in the gym, and, over time, promotes greater muscle size and strength.

Beta-alanine supplementation increases the storage of carnosine, an intramuscular buffer that can delay fatigue during high-intensity exercise. Supplementation with beta-alanine has shown to work synergistically with both protein and creatine. HMB is a metabolite of the amino acid leucine, which has both anabolic and anti-catabolic effects on the muscle allowing for better short-term recovery and long-term muscle growth. A single shake containing multiple beneficial ingredients provides a convenient supplementation strategy for consumers.

Digestive Enzymes

All the protein we eat start as long stands of amino acids that need to be continuously cleaved and broken down to be digested. Digestive enzymes are a critical part of the digestion and absorption process. Without these enzymes, your body would not be able to convert protein into the body’s usable form: amino acids.

While some dietary protein is digested within the stomach itself, most of the digestion process takes place in the small intestine. The pancreas releases several enzymes into the small intestine known as proteases. These proteases chop and cleave large proteins into smaller, usable amino acids. The amino acids can then be absorbed into your bloodstream and distributed to your muscles. Therefore, some manufacturers are adding certain digestive enzymes to their protein powders to make the digestion process more efficient and improve protein absorption in the body. However, the research on digestive enzymes and their ability to aid in protein absorption and utilization in healthy subjects is quite limited.

One study in the Journal Of The International Society Of Sports Nutrition investigated the effects of consuming a patented blend of digestive proteases along with 50 grams of whey protein concentrate in healthy men. Interestingly, the protease supplement did increase the rate of digestion of the whey protein. However, although promising, it’s not clear if this would lead to meaningful differences in muscle growth over time.

Protein Blends

Protein quality is directly related to the amino acid composition and digestibility of the protein source. Several studies have indicated that high-quality proteins such as milk, whey, casein, and soy can spark muscle protein synthesis and promote muscle growth. When seeking to maximize muscle growth, it appears that milk proteins and their isolated forms, whey and casein, offer an anabolic advantage over soy proteins. Additionally, it is a known fact that whey protein digests more rapidly than casein protein. Whey protein rapidly elevates amino acid concentrations in the blood, while casein protein allows for a slower, yet more sustained, rise in amino acids. Protein manufactures continue to produce protein blends to supply the “best of all worlds.” When you consume whey along with slower-digesting proteins, the whey serves to rapidly spike muscle protein synthesis and the slower-digesting proteins serve to maintain the rate of muscle protein synthesis for longer. Thus, protein blends have shown to be an effective post-exercise nutritional supplement in several research studies.

Lean And Clean

With the growing trend of “natural” food items, several protein manufacturers are marketing protein powders with few other ingredients and no artificial flavors, artificial sweeteners, or artificial dyes. While many consumers have expressed concern about the quantities of artificial sweeteners such as sucralose in supplements, there is no definitive research to show that such artificial ingredients are harmful at reasonable amounts. Many athletes believe in a common-sense approach of efficient consumption. Why tax your digestive and detoxifying organs with extra ingredients your body doesn’t use? Even if the substances are benign, there is likely no downside to streamlining your diet by trimming off the excess baggage.

If you are concerned about keeping your artificial sweetener intake to a minimum, natural options continue to hit the shelves. And while it can be refreshing to read a supplement label that only has three or four ingredients listed instead of a dozen that sound like they are from Chemistry 101, the drawback of the natural protein powder options is flavor. Protein and amino acids on their own can be very bitter to the taste, therefore these products can be difficult to flavor without the addition of excess calories or artificial sweeteners.

Initiate growth by jamming more reps into fewer minutes in the gym.

By Team Iron Man

PQ: This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress.

If your growth is stalled out and you’re at that frustrating point where you think something’s wrong with you, it’s time to try escalating density training. EDT is a system that’s specifically designed to put size on stubborn muscle groups by subjecting them to a novel form of stress. This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress. That’s why lifting weights makes your muscles grow.

Your muscles don’t know to get bigger. They only know whether they’re under stress or not—and if they’re repeatedly subjected to mechanical resistance, and being broken down, they’ll adapt in order to not break down so readily. Getting bigger and stronger are simply side effects of this adaptation, and building muscle size is dependent on the volume and intensity of the stress that your muscles are capable of handling.

By subjecting your muscles to as many reps and as intense a pump as they can tolerate, EDT will introduce your muscles to a new kind of stress. With adequate recovery, they’ll adapt and grow at an increased rate.

The main reason for the change will be the fact that you’re performing greater overall reps and volume. EDT subjects your muscle to increased overall stimulus through mechanical tension. The greater the stimulus, the greater the necessary adaptation. You’ll damage fibers during training, then repair them afterward, causing them to come back stronger and denser than before.

As your muscles fatigue during your sets, larger fibers (type II) that wouldn’t ordinarily be engaged with lighter weights will start to activate. As they fatigue, your type I fibers (the smaller ones) will experience even more recruitment. All muscle fibers have the potential for growth, so by stimulating all of them simultaneously, you’re vastly increasing your potential for new muscle gains.

Lastly, the production of lactate and other waste products by exhausted muscle fibers—what is generally known as “the pump”—result in a flood of nutrients that surge into your muscles after a set. These extended sets also increase the production of growth hormone (GH) and insulin-like growth factor (IGF-1), both of which have a positive effect on muscle mass.

How To Do IT

During your sets, you’ll chase the most reps you can muster while relatively light weight, in a set period of time. You’ll essentially be doing lots of reps against the clock. These aren’t traditional sets. Instead, you’ll be performing as many reps as you can with each exercise until you get a burn—then resting or switching exercises.

This may sound like training to failure, but it’s not. The goal here isn’t to go to failure, but to stress each muscle group to the highest degree possible while you’re still able to produce force. In other words, you should still be able to crank out a few reps at the end of each set.

This may sound simplistic, but all you’re really doing here is taking advantage of the core principle of muscle growth: stress = adaptation. The trouble is that muscle building is usually thought of in terms of highly specific sets, reps, tempos, and time under tension. All these tactics, however, are really just different ways of manipulating stress—and there’s ample research showing that it’s ultimately the amount of stress that matters most.

If you want to get big, it’s more important to consider your volume of training as opposed to other variables such as load, rest periods, and time under tension. Over the last few years, more and more studies have confirmed that volume is the key to muscle growth. This program incorporates some of the strongest tenets of hypertrophy and simplifies them into one integrated strategy that really works. IM

Stress Yourself

An EDT sets will either be 10 or 15 minutes in length. For single-joint isolation exercises—biceps, triceps, calves, and forearms—you’ll be going for 10 minutes. For larger muscle groups and compound movements—chest, back, shoulders, and legs—you’ll do 15 minutes. The idea, then, is to perform as many reps as possible within that time frame.

Start with your 10-rep max for larger muscle groups, and your 12- to 20-rep max for smaller muscles. Do as many reps as possible with the first exercise, stopping short of failure. Next, move to the next exercise and do the same thing. Switch back and forth until the preset time period elapses.

For your 10-minute sets, aim for 60 total reps of each exercise the first time out. Once you can perform 100 reps within 10 minutes, increase the weight you’re using by five to 10 percent. The reps for each exercise should drop quickly as you go deeper into the set. For your 15-minute sets, aim for 70 reps initially. When you can do 110 reps in 15 minutes, increase the weight by five to 10 percent.

This isn’t a strategy you’ll be able to apply to an entire workout. Rather, EDT is a rapid and intense protocol for working a bodypart with only one or two exercises. It’s best used at the end of a workout to really blow up a specific muscle group or as assistance work after you’ve completed your main heavy exercise for the day.

The Supersets 

BICEPS AND TRICEPS

Here, you’ll be using the same weight for both your biceps and triceps. This will prevent you from going too heavy on a pair of joint-stressing exercises and allow you to seamlessly switch from one movement to the other. 

Time: 10 minutes

Exercises: Standing EZ-Bar Biceps Curl and Dumbbell Hammer-Grip Incline Skullcrusher

Tip: For skullcrushers, set the incline bench at 20 to 30 degrees and lower the weight behind your head instead of the crown of your skull.

UPPER CHEST

This combo will blast your chest hard, so be prepared to see your chest fill out quickly. For the dumbbell push-ups, hold on to the dumbbells like they’re push-up handles and try to match the number of reps you performed with the incline dumbbell bench press.

Time: 15 minutes

Exercises: Incline Dumbbell Chest Press and Push-Up

Tip: Perform all your push-ups in a slow, controlled fashion. This will increase muscle activation in your pecs and give you a bigger pump as you switch back and forth.

SHOULDERS

The weight will feel light starting out, but by the end of this superset, every rep will burn like hell. Use an incline bench set at 30 to 40 degrees for your incline rear delt raises, with your chest supported on the bench.

Time: 15 minutes

Exercises: Standing Lateral Raise and Incline Rear Delt Raise

Tip: Alternate between supinated, neutral, and pronated grips for your incline rear delt raises. This will both stress the muscle from a different angle and delay fatigue.

BACK

This superset is designed to increase thickness and width, and can be done either on your back or deadlift day. Use straps, if necessary, so your grip isn’t a limiting factor.

Time: 15 minutes

Exercises: Wide-Grip Seated Row and Chest-Supported Dumbbell Row

Tip: Drive your elbows toward your waist on every rep, and keep your reps fast. Your back responds better to volume than tempo.

LEGS 

You’ll be using three dumbbells here—one for your squats, and two others for your calf raises. The individual dumbbell weight for your calf raises should be approximately half the weight you’re using for your squats.

Time: 15 minutes

Exercises: Dumbbell Front Squat and Dumbbell Standing Calf Raise

Tip: Pause at the bottom of every squat, and hold the contraction at the top of every set of calf raises. As you fatigue, you can eliminate the pause, but starting out this way will give you a pump from your first set onward.

EXERCISE CAPTIONS

STANDING EZ-BAR BICEPS CURL: Stand with your feet shoulder-width apart, holding an EZ-bar in an underhand grip. Curl the bar up to the top of your range of motion, hold for a second, then return to the start position.

DUMBBELL HAMMER-GRIP INCLINE SKULLCRUSHER: Lie on your back on an incline bench holding dumbbells over your chest with your arms extended and palms facing each other. Keeping your elbows as high as possible, use your triceps to lower the weights behind your head, then return on the same path to the start position.

INCLINE DUMBBELL CHEST PRESS: Lie on your back on an incline bench, holding two dumbbells over your chest with your arms extended. Lower the dumbbells to your chest, then press them back to the start position.

PUSH-UP: Assume a conventional push-up position. Bend your elbows to lower your torso as far as you can, then press yourself back up to the start position.

STANDING LATERAL RAISE: Stand holding dumbbells at your sides with each hand. Keeping a slight bend in your elbows, raise the dumbbells directly to the side, with your palms facing the ground, until they reach head level.

INCLINE REAR DELT RAISE: Lie on your stomach on an incline bench, holding a dumbbell in each hand, with your hands hanging directly downward. Keeping a slight bend in your elbows, raise the dumbbells as far as you can to each side.

WIDE-GRIP SEATED ROW: On a seated row unit, attach a handle that enables you to take a very wide grip. Keeping your back arched, and without rocking, pull the handles until the bar touches your navel, hold for a second, then return to the start position.

CHEST SUPPORTED DUMBBELL ROW: Lie on your stomach on an incline bench, holding a dumbbell in each hand hanging directly downward. Row the dumbbells to your sides as high as you can, hold for a second, then lower to the start position.

A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye of someone else, says a new study published in the Journal Of Ophthalmology. Lutein protects eyes from damaging radiation and slows the progress of age-related macular degeneration. It’s a common and clinically proven ingredient in eye-health supplements.

A group of Dutch scientists recently found that it also inhibits an enzyme called complement factor D, which plays a role in the growth of fat tissue. Complement factor D not only helps uptake glucose into cells and convert it into fat, it also stymies lipolysis, the process by which fat cells release their contents into the bloodstream to be utilized by the body. To boost your own intake its easy to find lutein supplements, or simply eat more of the stuff you should be eating anyway: kale, spinach, broccoli, zucchini, Brussels sprouts, and eggs.

If you train with your partner, this is the best post-workout pre-bedroom shake.

By Amanda Burrill, MS

February is famous for Valentine’s Day, where a romantic dinner gets all the attention, but there are plenty of reasons and ways to make your breakfast or post-workout shake special too. Case in point: This nutrient-rich protein smoothie will boost a lot more than your biceps.

Enter superfoods that double as powerful aphrodisiacs. Share this smoothie with your lover, or just incorporate it into your morning routine, and watch the passion grow right along with your gains.

Among the best ways to feel sexy are to crush hard, then nourish the body. Let’s be honest, the sexier we feel, the more turned on we are about living life. That “joie de vivre” of feeling good in our own skin gives a sexy vibe to the world.

Ingredients

6 oz unsweetened vanilla almond milk

3/4 cup raw or frozen raspberries

1 tablespoon raw cacao powder

1 teaspoon maca powder

1 teaspoon raw honey

1/4 medium sized avocado

1 scoop vanilla protein powder

Directions

Combine all ingredients in a blender, beginning with the liquid to avoid sticky protein-powder clumps. Blend until smooth.

SUPERFOOD 101

Cacao: A universal symbol of love and romance, the world’s most famous aphrodisiac is chocolate. But we don’t have time for that processed, sugar-loaded junk. Cut to the chase by imbibing in the raw form and get all the benefits and none of the belly. Raw cacao increases serotonin and dopamine production, and floods your body with antioxidants. It’s also a stimulant. All that for very few calories.

Maca: I’ve read about ancient Peruvians getting blissed out with cacao and maca, as it’s an intense libido-boosting pairing. Maca, the world’s “sexiest” superfood, is an adaptogen, meaning it helps balance hormones and is believed to increase fertility, sexual desire, immunity, and vitality for both sexes. I’m into it in powder form. Just toss it into any smoothie and watch everything flourish.

Raw Honey: Baby, you want it raw! Honey has been used through the ages as a natural beauty product and immune system booster. When processed honey is heated and filtered, many of its natural nutrients are removed. Raw honey contains 27 minerals, 22 amino acids, and 5,000 live enzymes. It’s rich in B vitamins and has been shown to boost production of both testosterone and estrogen. Just a spoonful a day does the trick because, yes, it’s a bit calorie dense.

Avocado: Just look at the shape of that thing. It’s sexy! While I’d argue that avocadoes have a nice feminine shape, the Aztecs called avocado trees “testicle trees” because of the way they often hang in pairs. All this innuendo aside, the rich, silky, green flesh is high in nutrients and healthy fats, and will keep you feeling invigorated while also delivering more lutein, a protector from eye degeneration, than any other commonly consumed fruit.

These eight overlooked herbs can help you build your best physique ever.   

By George L. Redmon, PhD, ND

“Many athletes use traditional herbs for special or general effects as well as new derivatives of plant substances that deliver a powerful array of performance benefits.”

                                    —Dr. Frederick C. Hatfield, champion powerlifter

Despite the fact that herbs have an array of known therapeutic and recovery capabilities, they have taken a backseat over the last decade to more dynamic products such as amino acids, creatine, nitric oxide potentiates, and whey protein. The fact is, herbs have always been nature’s original medicinal and anabolic workforce. This point is emphatically voiced by the world-renowned integrative medical professional Dr. Andrew Weil, MD, the founder and director of the Arizona Center for Integrative Medicine at the University of Arizona. In his iconic book Health and Healing, he states that many Americans would be surprised to find out that there are still many drugless societies around the world. He also reminds us that the majority of drugs manufactured today are based on the chemical analog or composition of herbs, however at much higher dose ranges than found in nature.

Despite this fact, Dr. Weil makes the following statement about generally used herbal supplements in relationship to their impact on the human physiology.

He states: “Herbs and plant derivatives reach the bloodstream and target organs by an indirect route, which means that their effects are usually slower in onset and less dramatic than those of purified drugs administered by more direct routes. However, this delayed response is a relatively minor issue compared to what botanical medicine has to offer when used to facilitate healing in chronic health problems.”

In other words, when botanicals are used in their natural unadulterated state over time, they appear to jump-start and recalibrate the body’s natural healing biochemistry. In fact, according to researchers at the University of Maryland, the World Health Organization recently estimated that 80 percent of people worldwide rely on herbal medicines for some part of their primary health care. Correspondingly, the goal of this synopsis is to review some of the herbal supplements you may not be as familiar with as compared to echinacea (immune function), Garcinia cambogia (fat-burning), and turmeric (anti-inflammatory).

The Anabolic Power Of Herbs

Boswellia serrata: This herb has been researched extensively in India and is a cornerstone of Ayurveda medicine, a type of complementary and alternative treatments that originated in India. Boswellia serrata blocks the pain response by inhibiting activity of 5-lipoxygenase, a major enzyme involved in causing pain and inflammation. This herb can help reduce muscle soreness and improve recovery time.

Suggested Dose: 150 milligrams daily

Devil’s Claw: This herb, native to South Africa, is used extensively in Europe as an anti-rheumatic agent. Its unique name is attributed to its claw-like seed pods that are covered with minute hook-like protuberances. While its mode of action isn’t fully understood, studies suggest that it suppresses the production of compounds called leukotrienes, compounds that have been linked to heightened inflammatory responses. Scientists attribute devil’s claw anti-inflammatory characteristics and pain-relieving abilities to active components within the herb known as harpagosides. This medicinal herb helps relieve arthritic disturbances and muscle soreness, and assists in removing toxins from the bloodstream. Furthermore, devil’s claw improves digestion and facilitates the proper metabolism and breakdown of large amounts of nutrient-dense foods.

Suggested Dose: 200 milligrams standardized to five percent harpagoside daily

Fenugreek:  This herb is best known for its ability to increase appetite and reduce inflammation of the intestinal tract. Recently, researchers have isolated a compound found in fenugreek, named fenusides. Current data indicates that fenusides promote testosterone production, enhance sexual performance, and increase the development of lean muscle mass. Current data also indicates that fenusides encourage androgen production in the adrenal cortex, which in turn can be transformed into testosterone.

Suggested Dose: 600 to 700 milligrams three times daily

Guarana: This Brazilian herb is revered for its ability to combat physical and mental fatigue. Guarana contains about seven percent caffeine, but a key difference between the two is guarana’s sustained release. Researchers report that caffeine in coffee is quickly dumped into the bloodstream, giving you a quick burst of energy, but with an equally quick letdown. Guarana appears to foster a slower release of its caffeine content for more sustained energy, much like casein protein versus the fast-release of amino acids into the bloodstream by whey protein. This occurs due to the fact that caffeine stimulates the release of fats in the blood. Your muscles can then utilize these fats for energy, thus preserving glycogen (fuel stored in the liver and muscles from carbohydrates) for later use. Additionally, researchers at the Human Cognitive Neuroscience Unit at Northumbria University of the United Kingdom found that as little as 75 milligrams of guarana can improve cognitive (mental) functioning and elevate mood and alertness. This can help you reduce pre- and post-mental fatigue, thus speeding up recovery.

Suggest Dose: 50 to 250 milligrams divided in three doses daily

Milk Thistle: Strong, reliable, and consistent data has validated this herb as a liver tonic and detoxifier, as well as its high ORAC capacity. The key point here is the fact that your liver is your primary organ that breaks down medications, drugs, supplements, foods, and other substances, rendering them harmless. As an astute bodybuilder, protecting and preserving your liver function should be a paramount part of your supplement regimen. The acronym ORAC is short for oxygen radical absorbance capacity, which is a test scientists use to measure the total antioxidant power of foods and other substances. Clinical studies have shown that silymarin, the most active ingredient in milk thistle, encourages the production of superoxide dismutase (SOD) and glutathione peroxidase, two of the body’s most powerful antioxidants. These chemicals protect your cells by reducing free radical (rogue chemicals that destroy healthy cells) production and damage. This internal cellular preservation process also helps reduce muscle wasting and muscle soreness, and accelerates healing.

Suggested Dose: 300 to 600 milligrams daily.

Tribulus terrestris: This unique herb also known as puncture vine is gaining notoriety and being called nature’s superherb. Used traditionally in Chinese medicine to treat liver, kidney, urinary, and cardiovascular disorders, it is touted for its ability to stimulate natural testosterone production. Its influence on testosterone release, according to Dr. Ray Sahelian, MD, a well-known physician and herbal expert, may be due to its influence on androgen receptors located in brain cells. Data from a variety of scientific journals have also confirmed the fact that T. terrestris contains a number of steroid saponins. Due to the above factors, this herb can also enhance sexual performance and is used to treat erectile dysfunction. Additionally, its ability to increase muscle energy has been well documented because of its positive influence on the central nervous system. The component thought to be most responsible for this effect is called protodioscin. Studies show that this compound stimulates the production of luteinizing hormone. This hormone is a precursor of testosterone and stimulates its production and all the related anabolic attributes that testosterone can generate, such as lean body mass development, increased metabolism, more strength, and heightened sex drive.

Suggested Dose: Data indicates that 250 milligrams of Tribulus terrestris can improve luteinizing hormone levels by 166 percent and increase testosterone levels by 40 percent

White willow bark medical used in herbal medicine. Salix alba

White Willow Bark: This exceptional herbs use dates back to the Greek physician Hippocrates (400 BC) and contains the natural substances glycoside, salicin, and other salicylates. These compounds chemically are similar in structure to aspirin (acetylsalicylic acid). Salicylic acid has powerful pain-relieving and anti-inflammatory properties. Comparably, white willow bark, like aspirin helps alleviate pain, muscle spasms, swelling of joints, and associated inflammation.

Suggested Dose: 60 to 120 milligrams of standardized white willow bark

Rhodiola rosea: The Physique Herb

Rhodiola rosea, commonly known as golden root, is found in Arctic areas of Europe and Asia. This herb has been a part of the traditional medicine landscape of Russia for several decades. It’s valued for its ability to improve endurance, enhance immunity, and muscle performance, as well as reduce depression, mental fatigue, and impotency. Despite these unique attributes, Rhodiola rosea is best known for its ability to heightened the body’s response to stress. Classified as an adaptogen (a compound that assists the body in modulating stress), R. rosea has been a source of rejuvenation by Russian powerlifters for years. Studies indicate that R. rosea stimulates the parasympathetic nervous system that causes relaxation. In practical terms, the parasympathetic nervous system conserves and restores energy by slowing the heart and respiratory rate. It also reduces metabolism during episodes of physical and mental stress. These actions enable the body to expend more calories, while ironically preserving energy reserves at the same time.

This physiological anomaly was recently confirmed by scientist of the Human Performance Laboratory at Coventry University in the UK. In an updated study appearing in the 2014 edition of the Journal Of Sports Medicine these researchers noted that subjects who supplemented Rhodiola rosea positively influenced rating of perceived exertion (RPE) and exercise affect without changes in energy expenditure or substrate utilization during 30-minute submaximal cycling performance. Also, due to the adaptogenic properties of Rhodiola rosea, this herb stimulates and increases the activity of brain chemicals like monoamines and opioid peptides, better known as beta-endorphins. As you know, endorphins are brain chemicals that act as the body’s natural painkillers. Nonetheless, Rhodiola rosea has gained notoriety here in the US for its ability to modulate the body’s fat-burning and fat-reducing activities.

The Anabolic Fat-Burning Connection

Soviet scientist discovered decades ago that Rhodiola rosea improved speed, strength, and muscle density. In fact, when compared to anabolic steroids Rhodiola rosea produced comparable results in accelerating protein synthesis. Also, increases in muscle mass fibers have been attributed to the increased workload capacity that R. rosea  affords strength athletes. Additionally, muscle-to-fat ratio is improved by this herbs ability to reduce lipogenic (fat-forming) activity. In fact, researchers in Bulgaria found that Rhodiola rosea increases the biosynthesis of three critical hormones: epinephrine, norepinephrine, and adrenocorticotropic hormones. These hormones stimulate a compound called cyclic adenosine monophosphate (cAMP) in fat cells, which essentially amplifies the actions of a hormone called sensitive lipase enzyme. As a note here, hormone-sensitive lipase, which is triggered by Rhodiola rosea enhances the body’s ability to extract stored fat from fatty tissue.

Contemporary studies also indicate that Rhodiola rosea is as effective as drugs like Xenical (orlistat) known as lipase inhibitors. Lipase inhibitors work by preventing the absorption of fat in the gastrointestinal tract, thus minimizing their absorption. Lastly, high levels of chemicals known as caffeic, chlorogenic, and gallic acids found in Rhodiola also have definitive fat blocking capabilities.

The fact that this report can’t cover all of of herbs that can assist you in reaching and maintaining your physique goals is a testament to how many available herbs can bring value to the supplement regimen of a physique athlete. Wherever your muscle-building trails take you, herbs are powerful medicinal agents that offer you a wide range of performance- and recovery-enhancing benefits. They are truly nature’s original anabolic workforce.

Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study seems to indicate that if you’re trying to get lean, you should leave the sugar out. Research published in the Journal Of The International Society Of Sports Nutrition described three groups of novice weight trainers who were each given a different beverage immediately after a session in the gym. One group was given straight carbs, the other straight whey protein, and the third group consumed approximately equal doses of both carbs and whey protein.

After 12 weeks of training, all three groups added muscle size and strength. The group who took in only carbs lost no body fat. Both whey groups lost body fat, but the one who consumed the whey protein without carbs lost significantly more fat. What’s more, the whey-only group lost more fat off their abdomen than the others.

If you ever wondered how James Bond managed to stay in fighting shape while slamming down martinis left and right, the secret appears to be in the olives. Research published in the journal Immunity & Ageing described how a group of people ages 18 to 65 who ate a dozen green olives a day for 30 days lost approximately 2.2 pounds of fat and gained about the same amount of muscle.

Researchers suspect that conjugated linoleic acid content of the olives might get the credit, or possibly the presence of oleuropein, a phenol that has been shown to boost testosterone levels and encourage anabolism in animal studies. While this was a rather primitive study (no control group involved), it’s an easy N=1 experiment to reproduce. After all, olives are cheap, and with only about 40 calories per ounce (approximately 14 olives), they’ll hardly derail your diet. Just be sure to hold the gin.

As a general rule, the closer you can eat something in it’s natural form, the healthier it is for you. That is definitely true when you compare a grilled chicken breast to a McNugget. The exception might be fruits and vegetables. An Australian study, published in the  International Journal Of Behavioral Nutrition And Physical Activity, looked at the consumption of produce and how it affected mortality.

Not surprisingly, they found that the more fruits and vegetables a person ate, the less likely they were to die. The surprise came when they separated raw vegetables from cooked ones. Intake of raw vegetables did not affect mortality at all, while consuming boiled, steamed, and fried vegetables significantly reduced mortality rate. Scientists believe that certain health-promoting substances in vegetables are released when cooked but remain inactive when eaten raw.

The Journal Of Strength And Conditioning Research recently published research indicating that specific training programs focused on lower-body muscle hypertrophy and upper-body maximal strength can result in greater strength and power gains in the upper body. For six weeks, a group of resistance-trained young men were instructed to perform either a high-weight low-rep program for both upper and lower body (four to five reps at 88 to 90 percent of their maximum effort), or a high-weight low-rep program for just the upper body and a more hypertrophy-focused workout for the lower body (10 to 12 reps at 65 to 70 percent of max effort).

At the end of the experiment, the group who used the high-rep range for their legs saw greater increases in strength and power gains in the upper body and lost more body fat than the group who did low reps for their whole body.