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Category Archives : Muscle Gain

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Ripped Like 007

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.

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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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Skip The Post-Workout Cheesecake

If you want to reward yourself after a workout, do it with another helping of protein or some carbs. Just be sure to skip the fast immediately after the gym. Brand-new research from Medicine & Science in Sports & Exercise shows that high-fat feeding after workouts suppress muscle gain.
In the study, trained athletes performed two workouts a day: high-intensity interval training in the morning and steady-state cardio in the afternoon. In one period the athletes were given a high-carb diet, and in another period they consumed a high-fat low-carb diet. During the high-fat phase, a process known as ribosomal protein S6 kinase 1 activity was reduced post-exercise.
This caused researchers to comment “…post-exercise high-fat feeding may impair the regulation of muscle protein synthesis and post-exercise muscle remodelling, thereby potentially causing maladaptive responses for training adaptation if performed long-term.” Muscle glycogen was also lower during the high-fat diet, which is not a favorable state for long or intense workouts.

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Formidable Forearms

How To Manifest Muscle Mass From Elbow To Wrist
By Eric Broser
 
Throughout my career as both a competitive bodybuilder and “physique transfromation artist” I have been fascinated with forearm development. Even as a youngster I remember always being impressed when I would see a guy wearing a short-sleeve shirt and displaying thickly muscled and highly vascular forearms. To me, this represented power and strength—and that was something I knew I wanted. Of course, some lucky people are genetically gifted and need no direct forearm work to bring about significant hypertrophy in this muscle group. However, for the rest of us mere mortals, we must specifically target this area in order to keep it lagging behind the upper arm.
Remember, the forearms are heavily recruited in every single upper-body exercise that you perform. This forces them to become very tough and resilient, which unfortunately makes it harder to affect their hypertrophy. Simply “pumping them up” with a few sets of wrist curls is not enough to get them growing, so you need to think in terms of literally bombarding the forearms with relentless intensity and varying stimuli. This means precisely and aggressively targeting the flexors, extensors, and brachioradialis with specific movements and utilizing a wide array of rep ranges, training techniques, and strategies.
Super Size With Supersets: I find that the forearms respond quite well to this particular training protocol, so it is a very good idea to include it in your workouts often. In some sessions I recommend “pre-exhaust” supersets in which a forearm “isolation” movement is followed by a curling (biceps and brachilais assisted) movement. In other sessions try hitting the curls first and then look to isolate just the forearms immediately after.
Ditch The Wrist Wraps: While it makes good sense to utilize wraps on the heaviest sets of some back exercises,

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On The Flipside

How to building your glutes and hamstrings like a man
By Vince Del Monte
 
The gluteus maximus is one of the most powerful muscles in the human body. The gluteus maximus is a powerful extender of the hip joint as well as an external rotator and adductor. Because of its size and superficial location compared to the other glute muscles, it is often the major focus when it comes to training the backside of your body.
The hamstrings are a group of four tendon-like muscles that are found in the posterior thigh. All four of the hamstring muscles cross behind the knee into their respective insertions and therefore act to flex the knee. All but the short head of the biceps femoris cross the hip and aid in extension as well as externally rotate and adduct while in neutral position.
Since both the hamstrings and gluteus maximus muscles cross the hip, they will be the major contributors to hip extension. The anatomy and function of the hamstring muscles are altered significantly by both knee position and hip position. Understanding the anatomical relationships between these muscles will go a long way in not only performing glute/ham exercises correctly but also selecting the appropriate ones.
ACTIVE RANGE OF MOTION
It should be noted that checking how far your joints can move actively will be critical to reducing the risk of spinal and knee injury and long-term wear. Controlling the eccentric portion of hip extension and pressing exercises so as not to go beyond what your hips can flex concentrically will not only reduce injury risk but enhance muscle contraction. The same can be said for knee flexion exercises where machines can shove the knee and hips in compromised positions. “Full range of motion” should only mean active motion. Going lower and lower in deadlifts, leg presses, squats, and

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