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Do More Work

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

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Protein Trends

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

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The Mechanical Advantage: Part 2

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

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To-Do List

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

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Power Nutrition

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

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