Everybody has heard it at some time or another "You're over training! That's why you're not making serious gains". But, do we understand what it means? I mean really understand what it means? Once you understand how to keep your body fresh and free from over training, you'll make some serious mass/strength gains.
They say if it is not broken, don't fix it. Well, if it could be better, it is as good as broken." Get Armed for life as Greg leads you through a punishing arm workout guaranteed to unleash the growth while arming you with the mental toughness to blast through the obstacles life throws at you. True champions aren't satisfied with what is and never apologize for improving themselves. Complete this grueling arm workout and, not only will your biceps, triceps, and forearms explode with growth, but you'll build the confidence of a champion to take on the world.
You've might have heard about this dieting technique on the boards, and if you haven't I will explain it. IIFYM stands for IF IT FITS YOUR MACROS. It has become very popular in the natural bodybuilding scheme of contest prep. I'm seeing more and more people catching on to this dieting method and using it in their own contest prep diets.
Nutrition is sort of like a symphony. That is, getting bigger never boils down to "just one thing" like eating tons of protein or overdosing on maltodextrin or vitargo in the over-emphasized "post training window."
"Intensity or Insanity", this moniker coined by John Defendis and training method developed by Steve Michalik, has been written about, debated and misunderstood since its creation 40 years ago. In their day, the exploits of Michalik and his "Monster", Defendis, were legendary.
QUESTION #1: Chris, how many exercises do I have to do per body part?
If you are a personal trainer, bodybuilder, fitness enthusiast or just a guy that looks like he works out, chances are that you have been asked how many exercises to do for each body part.
Wondering what your best source of protein is? Walk into any health food store, and you’re bowled over by the amazing array of protein choices. If science is the arbiter of your protein choice, then clearly whey protein should be at the top of your list and the main one you take in. We all know that whey is a fast anabolic protein, getting into your bloodstream quickly. Other special properties of whey make it the crème de la crème of proteins.
Recently, scientists compared whey and casein formulas on glutathione and inflammatory markers in aged patients with acute ischemic stroke. Yep, they’re giving it to folks who have had a stroke. Makes you wonder what all the fuss is about when teenage athletes want to take whey. Anyhow, 31 elderly patients—12 males and 19 females, 65 to 90 years old—with ischemic stroke were randomized to receive early nasogastric feeding of a formula containing hydrolyzed casein or another isocaloric and isonitrogenous formula containing hydrolyzed whey protein for five days. What happened?
I find that optimization of testosterone is an extremely significant topic with regard to all males, whether they are high-level athletes, average men, or even young males in their teens and 20's. Anyone who is concerned with their health and performance, both mentally and physically, should take note.
I know a lot of RX readers like shorter nutrition pieces, so here’s a quick one for today. I get a lot of questions from people who are confused on a lot of smaller nutrition matters. As a result, I thought I would try to squash some popular nutrition myths.
Everywhere you look in physical culture there is some diet strategy to get ripped or shredded. Look to the cover of magazines and they all make ludicrous promises of doing less cardio while eating more carbs to lose weight. Alternatively, the magazine covers will contain the phrase RIPPED (insert bodypart here). When you turn to the section in the magazine that contains the secret to ripped “whatevers”, it inevitably contains some combination of less cardio, less carbs, higher protein or less fat.
My passion is nutrition and Rx Muscle readers, IFBB Pros and my colleagues know that. Typically, I don’t write too much about training because I find nutrition so much more interesting. Joe Weider, in the late 1980’s, told me to keep writing nutrition articles – so I did. I knew Joe wouldn’t “give me the wrong advices.” He always wanted to save training articles for the IFBB Pros to write. It was for those two reasons you rarely saw a training article written by me. Joe knew that the public wanted the big-time bodybuilders to explain how they grow and lift that heavy-ass weight; while people like me delivered the diet stuff. He always used to tell me, “Chris, explain the stuff to the readers in a way that they can understand it. Pretend you are talking to kindergarteners”
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