Muscle Building Minutiae

I've mentioned some of the stuff I come across when I decide to participate in a bodybuilding forum.  I enjoy interacting with folks about training, nutrition, and supplementation. 

But there's something I've noticed: some guys really get caught up in minutiae--insignificant details that just don't make much difference.  One example would be post workout nutrition.  I believe this is one of the most over-analyzed aspects of bodybuilding. 

One of the discussion threads got into the molecular structure of a particular carbohydrate and how this would enable it to be more quickly absorbed . . .  blah, blah, blah. 

Granted, it makes sense to get some simple carbs and easily digestible protein in your system after training.  But does the exact carb formula make that much difference?  Not unless you work for a supplement company.

I'll give you another example of what I'm talking about:  I remember getting an email from one of the bodybuilding websites I subscribe to.  They were promoting their "new and improved formula" protein powder.  The email had all this stuff about improved "partitioning" of amino acids, blah, blah blah.  Same question--does this really matter?

My point is this: don't get caught up in minutiae and jargon that doesn't make a bit of difference in getting bigger and stronger.  Find a sensible, well-designed program, get adequate calories and protein, and supplement to fill in the gaps. 

Mayo Clinic: Don't Forget Strength Training

The Mayo Clinic is recognizing the health benefits of weight lifting:

You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Quote from MayoClinic.com: Strength training: Get stronger, leaner, healthier

Training Journal: Switching Gears

I've been using Muscle Gaining Secrets as a way to get back into training for 2011.  My recommendation still stands 100%.  I think it is a well-designed program, especially for beginners or "hardgainers."  Without going into all the details, I'll just say I jumped straight to one of the later stages of the program (since I'm not a beginner).

But now I've decided to to an upper/lower body split.  This is what Ferruggia recommends for more advanced trainees, and it's actually what I've been doing now for years.  It seems to be the best of both worlds: you can train with more intensity/volume than a whole body workout, but you aren't "over-splitting." 

I've decided to use one of the routines in Minimalist Training for the next three months.  It's called the "70's Strength and Mass Phase," based on the kind of routines used by Bill Kazmaier and other legends.  

Speaking of Kaz, maybe I can interview him on this blog one of these days.

HCG Diet

Dr. Oz recently featured the HCG diet on his show.  Apparently this show featured guests who testified to the diet's effectiveness.   I haven't been able to watch the episodes myself, so I won't comment on the show.  But I can give you some quick information about HCG. 

Human chorionic gonadotrophin "treatment" has been around for over 50 years.  A physician named Dr. Albert T. Simeons claimed injecting this hormone could enable dieters to comply with a 500 calorie a day diet.  The hormone, by the way, is found in the urine of pregnant women.

What does the research say?  Here's a good summary:

Numerous clinical trials have shown HCG to be ineffectual in producing weight loss. HCG injections can induce a slight increase in muscle mass in androgen-deficient males. The diet used in the Simeons method provides a lower protein intake than is advisable in view of current knowledge and practice. There are few medical literature reports favorable to the Simeons method; the overwhelming majority of medical reports are critical of it. Physicians employing either the HCG or the diet recommended by Simeons may expose themselves to criticism from other physicians, from insurers, or from government bodies.

Quoted from:
American College of Bariatric Physicians: Position statement: Use of HCG in the treatment of obesity.

Needless to say, I'd stay away from this "diet plan."  The calories are way to low, the weekly injections are expensive, and the research just doesn't support it.

Invest in a decent diet and exercise program like Mike Geary's Truth About Abs if you are really interested in losing body fat.

You can read my review of his program here: Truth About Abs Review

UFC 127 Preview (Video)

Video preview of UFC 127

Carb Cycling

One of the most effective ways to lose weight and get rid of fat is called carb cycling.  Want to learn how the best trainers implement this diet?  Just check out Carb Cycling for Trainers. 

As the name implies, this particular program is designed especially for trainers.   But it seems it would be a worthwhile product for anyone who is interested in expanding their knowledge on fat loss.

Live Large TV Show Episode 1 Vince Delmonte

Here's a new show from Vince Delmonte, the creator of No-Nonsense Muscle Building (for beginners or hardgainers). He's also created programs like 21 Day Fast Mass Building (intermediate/advanced--for breaking plateaus).

In this show he discusses a "morning ritual" he does.  The juicer he is using here is the Vita-Mix, but there may be less expensive brands out there that are also good (I'm not much of an expert on juicers).

NOTE: Live Large is now available as a paid membership.  Just CLICK HERE for more details. 

How to Bench Press

Below are a few helpful videos on how to bench press. But before you watch, let me share some personal thoughts and experiences:

The bench press was the first lift I ever tried. It all started when I was about 11 or 12 years old. One of my cousins had been training with a little at-home weight set (those plastic weights filled with concrete) and invited me to join him. I remember being unable to lift as much as he—I failed at an attempt to lift about 120 lb. if I remember correctly. I had never trained before, and I was also a “late bloomer” in terms of hitting puberty. Anyway, that first little amateur training session had me hooked on the weights.

Weight training got more serious when I started lifting with the football team in high school. The coaches had us doing a (terribly designed) routine in which we went from one exercise to another in a large circuit. The bench press had 135 lb. on it—coaches would not allow us to use anything less (yes, I know—brilliant). But there was a problem—I was 14 and couldn’t lift that much (remember—late bloomer). This meant my spotter got a serious trap workout whenever it was my turn. Eventually my bench press strength improved—at least to the point where I could use the minimal 135 lb. as a workout weight.

Like many trainees, I spent years obsessing over how to increase my max bench press. My training hit a serious snag in the mid-90’s when I had a shoulder injury (I think doing dips with heavy weights was the main culprit). My doctor told me to abandon the lift altogether, but I ignored his advice. I returned to training, but this time I had learned how to do the lift properly (some of the things you’ll see in the videos below). I had also learned about periodization. I was able to get my bench up to 315 lb. (three plates on each side), which I could to for a few reps (maybe two or three).

How much can I bench press now? I have no idea. And I don’t really care. I’ve just finished up one of the (later) training phases of Muscle Gaining Secrets. I’m about to start doing one of the routines in Minimalist Training. I’m still lifting, but none of the routines I’m currently following includes the flat barbell bench press.

Here’s the point I’m getting to. I would have spent a lot less time on the bench press if I had my life to live over. I would encourage you to consider focusing less on it or dropping it altogether. Yes, there are exceptions: 1. Those who want to compete in powerlifting, or 2. Those who have to do bench press as some kind of test for athletic competition (like the NFL Combine). But I’m guessing most of my readers don’t fall into these categories.

Now, let me give you reasons why I’m not doing the bench press right now:

1. I’ve become convinced this lift is overused, overrated, and very likely to cause injury. One shoulder surgery is enough for me (not saying bench press caused it, but it sure makes me want to be more careful).

2. Related to the previous point—there are much safer lifts that will give you good results (like the incline press, etc).  In other words, I'm now convinced you can get big and strong without focusing on the bench press.

3. I usually train alone (meaning without a training partner). Sometimes I’m able to get a spotter, but it isn’t something I can count on. Bench pressing without a spotter is never a good idea, so it’s best for me to plan my training accordingly.

4. Having a lean muscular physique is an advantage with the ladies. Having said that, I’ve never once dated a girl who cared how much I could bench. It doesn’t matter to women. Don’t believe me? Go to a club and try “I just added 50 lb. to my max” as a pick-up line.

But I know many of you will want to do this lift, so I want you to learn how to do it safely.  These are two of the best videos I've found. 

This first video is called 5 Biggest Bench Mistakes by Dave Tate.  I see these mistakes all the time in the gym.




Here's another bench press tutorial video:



I hope everything I've posted here helps you in your training.

Women Weight Training

Women and Weight Training: why girls should lift weights.

I always recommend weight training to women who are interested in improving their overall health and appearance. This includes women who want to lose weight. I’ll give you three reasons women should try resistance training:

1. Weight Management and Health: resistance training is a great calorie burner. Train for about three days a week and you should have a much easier time achieving a negative calories balance (if fat loss is your goal).  It also improves your overall health, including cardiovascular health.

One study found that following a simple weight lifting routine helped middle-aged women manage their weight.

PURPOSE: The aim of this study was to examine the association of exercise frequency (ExFreq) and volume (total weight lifted by military press and squats (SQ)) with change in body composition among postmenopausal women participating in a progressive resistance training study.

METHODS: Previously, sedentary women (n = 122, age = 56.3 +/- 4.3 yr) were followed for 6 yr. At 6 yr, there were women who had been randomly assigned to resistance training at baseline (n = 65) controls that were permitted to cross over to the exercise program at 1 yr (n = 32) and 25 true controls. Exercisers and crossovers directed to perform eight core exercises for two sets of eight repetitions at 70%-80% of one-repetition maximum, three times weekly, plus progressive weight bearing, stretching, and balance. Body weight and fat were measured at baseline and annually using anthropometry and dual-energy x-ray absorptiometry.

RESULTS: Average change in body weight and total body fat were 0.83 +/- 5.39 and 0.64 +/- 4.95 kg at 6 yr, respectively. In multiple linear regression, ExFreq, military press, and SQ were significantly inversely associated with change in body weight (standardized beta coefficient (SBC) = -0.22 to -0.28, P < 0.01), fat (SBC = -0.25 to -0.33, P < 0.01), and trunk fat (SBC = -0.20 to -0.31, P < 0.03) after adjusting for age, years on hormone therapy, change in lean soft tissue, baseline body composition, and baseline habitual exercise. The lowest tertile of SQ (equivalent to 2.5% attendance) demonstrated significant gain in weight, fat, and trunk fat over 6 yr (P < 0.004), whereas the highest tertile SQ (equivalent to 64% attendance) was able to maintain their weight, total, and regional fat.

CONCLUSIONS: We conclude that resistance training is a viable long-term method to prevent weight gain and deleterious changes in body composition in postmenopausal women.

Quoted from PubMed: Resistance training predicts 6-yr body composition change in postmenopausal women.

Another study found a simple, home-based routine improved the cardiovascular health of premenopausal women:

The present study investigates the effect of home-based resistance training on arterial stiffness in healthy premenopausal women. Twelve healthy non-smoking and normotensive women who were not actively involved in regular physical exercise (aged 42-55 years) performed home-based resistance training twice weekly for 10 weeks using body weight and light dumbbells. Each training session required approximately 40 min to complete. Arterial stiffness was measured using brachial-ankle pulse wave velocity (baPWV). We also determined serum total cholesterol, HDL cholesterol, glucose, triglyceride, insulin, and adiponectin and calculated the homeostasis model assessment of insulin resistance (HOMA-IR), an index of insulin resistance. After home-based resistance training, baPWV, total cholesterol, LDL cholesterol, insulin, and the HOMA-IR decreased, whereas adiponectin increased (P < 0.05) and levels of HDL cholesterol, glucose, triglyceride, blood pressure, and heart rate remained unaffected. These results suggest that home-based resistance training benefits vascular function in healthy premenopausal women.

Quoted from Pubmed: Home-based resistance training improves arterial stiffness in healthy premenopausal women.

2. Hormonal Advantages: I ran across some interesting research that was done with middle-aged women. One group did only aerobics while another did aerobics and resistance training:

BACKGROUND: The purpose of this study was to examine the effects of combined exercise training on growth hormone (GH), insulin-like growth factor-1 (IGF-1), and metabolic-syndrome factors and determine whether the changes in GH and/or IGF-1 induced by exercise correlate to the metabolic-syndrome factors in healthy middle-aged women (50-65 years of age).

METHODS: The participants were randomly assigned into an aerobic-exercise training (walking + aerobics) group (AEG; n = 7), a combined-exercise training (walking + resistance training) group (CEG; n = 8), or a control group (CG; n = 7). Exercise sessions were performed 3 times per wk for 12 wk. The aerobic-exercise training consisted of walking and aerobics at 60-80% of heart-rate reserve, and the combined-exercise training consisted of walking and resistance exercise at 50-70% of 1-repetition maximum.

RESULTS: GH, percentage body fat, fasting glucose, systolic blood pressure, and waist circumference were significantly improved in CEG (p < .05). However, GH induced by exercise training showed no correlation with metabolic-syndrome factors. IGF-1 was not significantly increased in either AEG or CEG compared with CG.

CONCLUSION: These results indicate that the combined-exercise training produced more enhancement of GH, body composition, and metabolic-syndrome factors than did aerobic-exercise training.

Quoted from PubMed: 12 weeks of combined exercise is better than aerobic exercise for increasing growth hormone in middle-aged women

3: Osteoporosis Prevention: We know astronauts living in zero gravity environments lose bone mass. Those confined to bed rest also tend have some bone loss. In other words, there seems to be a direct connection between bone health and the resistance applied to bones. Weight training seems to help maintain or increase bone density. The best strategy would be to start while you are young and continue the habit. Here are a few helpful quotes/studies:

In conclusion it can be seen from the numerous studies on resistance training and BMD, that resistance training, if done appropriately, does seem to have an important role in the treatment of osteoporosis. It would appear, that for resistance training to have the greatest effect that it should be started at an early age and carried on throughout life. As cross-sectional studies looking at athletes, especially weight lifters, show them to have a high BMD.

Quoted from: Resistance training is essential to stop the progression of, or reverse, osteoporosis!

The increase in lifespan and in the proportion of elderly women has increased the focus on menopause induced physiological alterations. These modifications are associated with the elevated risk of several pathologies such as cardiovascular disease, diabetes, obesity, hypertension, dyslipidemia, non-alcoholic fat liver disease, among others. Because of estrogen levels decline, many tissue and organs (muscular, bone, adipose tissue and liver) are affected. Additionally, body composition suffers important modifications. In this sense, there is a growing body of concern in understanding the physiological mechanisms involved and establishing strategies to prevent and reverse the effects of menopause. The hormone reposition therapy, diet and physical exercise have been recommended. Among the diverse exercise modalities, resistance training is not commonly used as a therapeutic intervention in the treatment of menopause. Thus, the aim of this review was to analyze the physiological alterations on several organs and systems induced by menopause and ovariectomy (experimental model to reproduce menopause), as well as, to study the effects of resistance training in preventing and reverting these modifications. In conclusion, resistance training promotes beneficial effects on several organs and systems, mainly, on muscular, bone and adipose tissue, allowing for a better quality of life in this population.

Quoted from Pubmed: Menopause: highlighting the effects of resistance training.

Take note here—the study concluded resistance training could improve one’s “quality of life.”

More Thoughts:

I know what some of you are thinking: “I don’t want to get all big and bulky.” Don’t worry—women simply don’t have the same hormonal makeup as men, so there’s no need to fear turning into the she-hulk.  Lifting weights will, in fact, give you muscles in all the right places.  Don't believe me?  Just check out pictures/websites of female fitness models.  All of them do some kind of resistance training as part of their overall strategy.

Flavia Del Monte

Remember, you don't even have to join a gym to get started with this:  you can train at home using your own body weight and/or some simple equipment.

I'd recommend investing in a program like Flavia Del Monte's Full-Body-Licious if you are wanting a program designed specifically for women. 


You can read my review of this program here: Flavia Del Monte's Full-Body-Licious Review

Turbulence Training: Abs DVD Promo

Turbulence Training has another promo/sale! This one features the Ab Training DVD:

You'll Receive the TT for Abs DVDs, Simple Nutrition DVDs, and Two Bonus Workout DVDs, AND all of these workouts will be shipped (for FREE!) to your doorstep AND You'll save over $200 off the regular price of $299.95 if you order today.

Just CLICK HERE to check out this promo.

Note--you can read my original program review here:
Turbulence Training Review

Side Plank Oblique Abdominal Exercise (Video)

A while back I posted a video of the plank abdominal exercise.  Here's another variation, the side plank.

Training Journal, February 8th

Time for a quick training journal:

I'm still going through a later phase of the Muscle Gaining Secrets program.  I started in one of the later phases because I'm an advanced trainee--I would recommend beginners to start at "square one."

Anyway, I'm still enjoying the workouts.  As I've mentioned before, I greatly appreciate being able to get a good working in without spending all day in the gym.  It isn't the hot season, but I still sweat profusely when I train here in the tropical climate of the Philippines.

I've mentioned my desire to study martial arts.  One problem has been time constraints (especially considering how difficult it can be to commute in Manila).  But I think I have found a place that's close enough for me to train a few times a week.  I'm going to work on my flexibility (it's terrible) and hopefully start next month.

To be continued . . . 

Steven Seagal training Anderson Silva (Video)

I'm sure many UFC fans have learned of Steven Seagal's role in training Anderson Silva for his victory over Vitor Belfort.  Seagal helped him with the devastating front kick technique.  Here's a video of Seagal training Silva. 

Teenage Bodybuilding

One of my readers recently asked if it was OK for her 15-year-old son to start lifting weights. Some people were telling her it was fine, but others were saying it would stunt his growth.

This question seemed to be a good opportunity for me to write about teenagers and weightlifting/bodybuilding.

Before I get into this article, keep one thing in mind: I’m not a doctor, pharmacist, or medical professional. You’d need to consult with your own physician (or pediatrician in the case of a teen) and make sure you are healthy before starting to train.

One of the most common fears about weight training and teens is that it will stunt his/her growth.

Here’s the issue: children and teens have growth plates on their bones. These plates do not close until adulthood, so some believed lifting weights would cause growth plates to close prematurely and “stunt” growth.

But teenagers who use proper form are very unlikely to injure their growth plates (no such injuries have been reported when training was done properly). Strong muscles, in fact, may prevent such injuries in sports.

I’ll use myself as an example here: I started weight training when I was 14, and it doesn’t seem to have affected my growth (I am about 5’10, which is a very normal range if you calculate the height of both my parents).

I think weight training is a fantastic hobby for a teenager to develop. It will help him focus his energy, gain self-confidence, and improve athletic performance. The teen years are when we first have sufficient hormones (like testosterone) to build muscle.

Here’s more advice for teenage bodybuilders:

*Don’t try to copy the routines of pro bodybuilders. The way they train is not the best for a beginner.

*Be careful of who you take advice from--there are a lot of guys in gyms who don't know what they are doing.  This includes what you may read on a bodybuilding forum. 

*Don’t spend much money on supplements. Creatine monohydrate, protein powder, a (generic) multivitamin, and fish oil are OK to use (this is all I use).

*Stay away from steroids. I don’t believe all the negative hype about anabolic steroids. Having said that, steroid use by a teen may prematurely close the before-mentioned growth plates, causing a teen not to reach his/her height potential. I would also advice teens to stay away from any kind of “prohormone” (I don’t even believe they work in the first place).

*Learn to use proper form—never sacrifice good form in order to lift heavier weight. You have a whole lifetime to get big and strong, so be patient.

*Be realistic and patient (related to my previous point).  You will get bigger and stronger if you train properly.  But don't start comparing yourself to professional bodybuilders or guys who have been training for years.  Focus on doing your personal best. 

*I’d recommend a solid program like Muscle Gaining Secrets (Jason Ferruggia) for teens who want to start training. Ferruggia does a great job of keeping things simple and progressing safely through training phases.

Turbulence Training: Booty-for-Wife Promo

Turbulence Training is running a four-day promo:  get 50% off and get the "booty for wife" program.  Just CLICK HERE to check out the promo.

You can read my original review here:
 Turbulence Training Review 

21 Day Fast Mass Building Free Reports

Here are two free e-reports for the 21 Day Fast Mass Building program.  Just click the links below to check them out:

Free Report #1: Death of Bulking
 
Free Report #2: Anabolic Amplifier Effect

You can read my review of the program here: 21 Day Fast Mass Building Review

Turbulence Training Review

Turbulence Training Review

I’ve been hoping to review Turbulence Training for quite some time. The program has been around for a while and I’ve seen it endorsed by several people I trust. More importantly for me, one of my readers emailed me and gave it a positive review.

Let’s first talk about the creator of Turbulence Training:

Craig Ballantyne

Craig Ballantyne, CSCS, MS, is a strength and conditioning coach in Toronto, a Men's Health magazine training expert and a member of the Training Advisory Board for Inside Fitness. He created Turbulence Training as a way to get back into shape while keeping a hectic school/work schedule.

Here’s what you get with the basic Turbulence Training Package:


Turbulence Training for Fat Loss E-book: 

I guess you could call this the centerpiece of the program. Ballantyne explains his basic training philosophy (more on that later) and what you’ll need to do if you want to get in shape.

Bonus Package #1


4 Week Bodyweight Program: No weights? No problem! This is a list of exercise routines you can do at home, using your own body weight as resistance.

30 Day Fat Loss Program: Designed to burn the maximum amount of fat within one month.

Fusion Fat Loss: This is the most advanced fat loss e-book in the program. It combines several strategies in the routines (note: this is for more advanced trainees).

Transformation Secrets: This e-book is sort of an interview format. You’ll get to read Ballantyne’s interview with two other experts in the field (one of them is Brad Pilon—I’ve read some of his other programs and he really knows what he’s talking about).

Nutrition Bonus: This explains what you’ll need to eat in order to transform your body. This is important—no program is complete without a nutritional component.


Transformation Bonuses:

Mastering the Fat Loss Mindset: As the name implies, this component deals primarily with the mental aspects of fat loss.


Measuring Your Body Fat: A guide on measuring your body fat level with either calipers or a tape measure.

Men’s Bonuses:


Busy Dad’s Workout: Designed for more advanced trainees (2 years or more of training), this e-book is built around 20 minute workouts.


Dumbbell/Bodyweight Fusion: Workouts that can be done using only dumbbells and your body weight.


Turbulence Training for Mass: Time-efficient workouts for those who want to spend a few weeks putting on muscle mass.

Women’s Bonuses:


Fit Yummy Mummy: This is a four-week program from Holly Rigsby—simple routines that can be done with body weight and dumbbells.


4 Week Turbulence Training for Women: Another four-week program, written with women in mind.

Ab Workout Bonus:

Amazing Lower Abs: Some of the exercises here may surprise you—it’s not about doing a bunch of crunches.

Turbulence Training for Abs: Like the previous e-book this is not just a book full of ab exercises. It works the abs both directly and indirectly through circuit training.

Interview MP'3

This is about an hour-long interview (3 MP's).  I listened to this while commuting and it's a good summary of the program.

OK, I believe I’ve covered everything in the basic package.

Now let me explain Craig Ballantyne’s basic training philosophy. The workouts are usually set up to be done three times a week and 45 minutes or less (depends on the program—a few of the more advanced programs call for 4x a week training). His routines tend to have the following:

1. A non-competing superset, meaning two weight training exercises that work different muscle groups (pushing and pulling, for example).

2. Interval Training, which is a proven method for burning fat in the least amount of time.

That’s a quick summary of how most of these routines work. Ballantyne believes following these exercise routines and eating properly will give most trainees great results without spending too much time in the gym.

What do I think? Well, I do think this is a great program.
Is it right for you? That really depends.

One thing that really stands out with Turbulence Training is time efficiency factor. I think it’s ideal for those who can’t spend much time in the gym. This, I believe, is the biggest strength of the program.

I would not, however, advise it for those who are primarily concerned with putting on mass. It does have a mass-building component, but I would recommend something like Muscle Gaining Secrets if you are a skinny guy who is more concerned with gaining mass (vs fat loss). Most of the Turbulence Training material is designed with fat loss in mind.

Let me summarize who I think this program is ideal for:

*Busy people with limited time to spend in the gym (or too busy to go to the gym at all).

Thumbs-Up!

*Those who are healthy and determined enough to put in some intense work during training. This is important to keep in mind—you will be working hard if you follow the program.

*Those who are willing to change their eating habits. The guidelines in the e-books are practical and designed for “real” people. But you will have to change some of your eating habits if fat loss is a concern.

If you meet these three criteria I think you will appreciate Turbulence Training. Just CLICK HERE to check it out. Please use my links if my review has helped you. You’ll be supporting an honest voice in the fitness industry.

Force Factor Review

Disclaimer:  I am in no way affiliated with Force Factor.  This is my own independent opinion/review.   A while back I had a long post about Force Factor I got several visits from people wanting to know if it was a scam.  I've decided to go with this shorter post/review.  Force Factor is a "nitric oxide booster." I've included a link below if you want to see what I think of NO boosters.*  But here's the short version:  I've never seen any real evidence that these types of supplements build muscle or strength. This supplement is heavily advertised online with a "free trial offer."  I think you'll find putting virtually any height/weight combination will "qualify" you for their offer (the last time I was on their website I put 5 feet tall and 400lb as my stats--guess what, I qualified).  I would advise you to read the terms of the offer carefully before entering your credit card information on their website:

Unless you cancel before the end of your trial period as specified above, we will ship your first 30-day supply of Force Factor at the end of your trial period. Thereafter, you will continue to receive a fresh 30-day supply of Force Factor each month for as long as you stay a member of our auto-ship program. The card you provided when you ordered the trial product will be automatically charged $74.98 (plus tax if applicable) when each new product ships. To cancel future shipments in the auto-ship program, you must call 1-877-492-7243 at least 1 day prior to the date that your next monthly delivery ships. Customers located in Guam, Puerto Rico, and the Virgin Islands, please call us at +1 (877) 301-6149. Our customer service center is open Mon-Fri: 7am - 8pm CST and Sat: 8am - 12pm CST. 

Quoted directly from their website (emphasis mine).  So keep this in mind: if you sign up for the "free trial" of Force Factor you are signing up for automatic billing of $74+ dollars a month. I'm not really impressed with "nitric oxide boosters."  But if you really want to try this one I'd recommend buying it from a third party website like Bodybuilding.com

Recommended alternatives:

I believe diet and training information will be your best investment if you are looking to gain size and strength.


Beginners

If you are a beginner or hardgainer I'd recommend Jason Ferruggia's Muscle Gaining Secrets.  You can go with No Nonsense Muscle Building if you'd like a program with video content.  Either one will get you where you want to go, but you only need to buy one.  You can read my comparison of the bodybuilding programs if you want.  Either one would cost about the same as just one month's supply of the before-mentioned supplement.

Fat Loss

I'd recommend you check out my Transformation E-Report if your primary interest is fat loss. It's free to subscribers.


Advanced Trainees

I'd recommend more intermediate/advanced trainees check out the Vince Gironda E-book. 

Here are my reviews of these and other recommended programs.

Muscle Gaining Secrets Review


No Nonsense Muscle Building Review

Vince Gironda

21 Day Fast Mass Building
 
*Here's my my article on nitric oxide boosters: Nitric Oxide Booster Review

Steven Benedict, Fitness Model (Interview)

Here's my interview with Steven Benedict, athlete and fitness model.

Kevin: First of all I'd like to thank you for taking the time to do this interview. Why don't you tell my readers a little about yourself (educational and athletic background, etc).

Steven: Thank you Kevin for having me.

Well, I've been an athlete as long as I can remember and have certainly been blessed to be able to naturally pick up most sports with ease and do well in them. My main concentrations as of now are track and field where I am a top level sprinter and compete in the 100, 200 and 400 meters.  My highest interest is in the 200 meters. I have run in some of the nations most prestigious races and looking towards the next games.

Secondly, I am a martial artist, having roughly ten years under my belt in judo. I currently compete on the national circuit. So, you could say I keep myself busy.

I like to think my education is pretty extensive, I went to college not for my training degree but went to receive my graphic design degree where I graduated with my bachelors.   I went on to work for Cosmopolitan Magazine, but shortly found out with my active lifestyle sitting behind a desk all day was not for me.  I jumped into the realm of fitness and pursued training, which was like second hand to me being an athlete and always in contact with coaches and doctors all my life.  I am currently a strength and conditioning coach at one of the top facilities based in NYC: U.S Athletic Training Center, where I work under one of the most innovative physical therapists.  Gary Guerriero and some of the top strength coaches got started there.

Kevin: What made you decide to get involved in the fitness industry?

Steven: It was surely my lifestyle that pushed me into the fitness industry--without a doubt. I believe I have a lot to offer to those looking to live a better lifestyle: whether it is to become a better athlete or just perform better in their everyday aspects of life. There is no better way to learn this than from an athlete!

Kevin: I have to confess, I'm kind of new to the whole "fitness model" idea. But it seems to be growing--in part because many of us are more interested in the fitness model look vs the professional bodybuilder look. Would you agree with me on this?

Steven: I totally agree on this, Kevin. Although they both have their respective places within the industry, and although both take a tremendous amount of discipline and dedication to achieve great results, fitness models are a more functional and sought after look in the everyday lifestyle of the general population.

Kevin: How different is your "walking around" look to your photo shoot ready look? How long does it usually take you to get ready for a specific event (shooting, competition, etc).

Steven: I must say I keep it together pretty well most of the time, for you never know when you'll get called.  A good fitness model/athlete is always ready to go! But being prepared for a show and shoot is pretty different in that a show takes a bit more preparation for and demanding on the body diet-wise. I would say a week and a half for "shoot-ready" and a bit longer for a competition--that is if I have been on point with everything up till then.

Kevin: What is your current training and diet like (in general terms)?

Steven: My current training is pretty extensive and I like to say and believe no one trains harder than me in my respective sports. My week usually looks something like this:

Sun. - Tempo Runs
Mon. - Weights
Tues. - Sprint work
Wed. - Weights
Thurs. - Sprint work
Fri. - Weights
Sat. - Rest

Kevin: Where do you think most guys (or girls) go wrong in their training?

Steven: Two areas are common screw ups, First is diet and the second is not enough rest (and over-training).

Kevin: If you could repeat your training starting at square 1, is there anything you'd do differently?

Steven: No, I wouldn't change much but the thing is that my training is always changing and evolving and that's why I get results.

Photo courtesy of Jason Ellis Photography 

Flex Belt Review/Opinion

One of the latest pieces of abdominal training equipment is the Flex Belt.  It is touted as a “FDA Cleared Electronic Muscle Stimulation device.” Yes, the FDA does regulate Electronic Muscle Stimulation (EMS) devices. FDA approval means this device will not hurt you and it is indeed able to train the abdominal muscles.

I am intrigued at the potential uses of the Flex Belt for those who are unable to do conventional abdominal training (people suffering from some kind of injury, for example).  

But here are just a couple of things to keep in mind:

*This device is not necessarily superior to any other (less expensive) form of abdominal training. 

*The Flex Belt has not been approved as weight loss product. Even the website says this belt “does not remove inches of fat.”


As I always say, abdominal training has very little to do with having a flat stomach or visible abs.  A flat stomach comes from lowering your body fat level, and for that you need a well-designed diet and exercise program. I would recommend Mike Geary’s Truth About Abs, if you are looking for such a program.  It is my #1 selling fat loss product and I stand by it 100%.*


*You can read my original review of Geary's program here:  The Truth About Abs Review

Bodybuilding Forum

Thousands of trainees go to bodybuilding forums to find information on gaining muscle, losing fat, supplements, and steroids.

I'm no exception--I've been visiting forums since the mid-90's when I first got online.

Let me just tell you some of the positive and negative things you'll encounter:

The Positive:  
I've "met" some really experience bodybuilders and powerlifters on some of these forums.  Some of them really know their stuff and freely give good advice.

These are also places where you can find open discussion about subjects such as steroids, etc--information that can be otherwise hard to find.

The Negative:
While there are some knowledgeable people online, there are also some real dummies.  I've found this to be especially true when discussing supplements.  Some of these discussions/debates are what made me decide to write my Jason Ferruggia Scam post. 

Some forums are connected to online supplement stores, so I wonder about conflicting interest (getting banned for saying something that may cut into their profits).

Final Thoughts:
It's fine to use a bodybuilding forum to connect with other lifters.  Just be sure to think critically and be careful who you listen to.

HGH (Human Growth Hormone) Booster Review

I’d like to give you my opinion on the general category of supplements known as “hgh (human growth hormone) boosters.”

Disclaimer: I am not a doctor, pharmacist, or medical professional. What you are about to read is my own opinion based on the research I know of.

A little background first:

Growth hormone (GH) is secreted by the pituitary gland. Athletes and bodybuilders have been injecting GH for decades, but research on the actual benefits hasn’t been very conclusive (I’m not saying it doesn’t help build muscle—just saying it’s controversial from a research perspective). Excessive GH use is thought to cause the swollen bellies you see in many modern-day bodybuilders.

Let me tell you what I think of the current “hgh booster” supplements I see.

First and foremost, I believe the wrong people are often looking to “boost” their GH levels (much like with "testosterone boosters'). I don’t see any reason for a healthy man in his 20’s to try “boosting” any anabolic hormones—he’s already at his natural peak!

As far as the actual supplements go, I remain very skeptical. Most of them seem to be a combination of amino acids, herbal formulas, and other exotic-sounding compounds I’ve never heard of. You should already be getting plenty of amino acids through a protein-rich diet, and I'm not aware of any independent research linking these before-mentioned compounds to actual increases in GH.

The labels will say things like “supports growth hormone production,” but the fine print will tell you the “statements have not been evaluated by the Food and Drug Administration.”

I’ll include a little supplement history for your entertainment:

GABA (gamma-aminobutyric acid):
This was one of the first supplements I encountered early in my weight training days. I was about 19 or 20 at the time, so it was the last thing I needed. But I was also pretty naïve about the supplement world, so I tried it. I don’t remember it making any difference.

It seems the biggest problem with GABA is the difficulty of crossing the blood-brain barrier.  Taking it right before training does seem to help with this:

Oral administration of the amino acid/inhibitory neurotransmitter gamma aminobutyric acid (GABA) reportedly elevates resting serum growth hormone (GH) concentrations.

PURPOSE: To test the hypothesis that GABA ingestion stimulates immunoreactive GH (irGH) and immunofunctional GH (ifGH) release at rest and that GABA augments the resistance exercise-induced irGH/ifGH responses.

METHODS: Eleven resistance-trained men (18-30 yr) participated in this randomized, double-blind, placebo-controlled, crossover study. During each experimental bout, participants ingested either 3 g of GABA or sucrose placebo (P), followed either by resting or resistance exercise sessions. Fasting venous blood samples were acquired immediately before and at 15, 30, 45, 60, 75, and 90 min after GABA or P ingestion and were assayed for irGH and ifGH.

RESULTS: At rest, GABA ingestion elevated both irGH and ifGH compared with placebo. Specifically, peak concentrations of both hormones were elevated by about 400%, and the area under the curve (AUC) was elevated by about 375% (P < 0.05). Resistance exercise (EX-P) elevated time-point (15-60 min) irGH and ifGH concentrations compared with rest (P < 0.05). The combination of GABA and resistance exercise (EX-GABA) also elevated the peak, AUC, and the 15- to 60-min time-point irGH and ifGH responses compared with resting conditions (P < 0.05). Additionally, 200% greater irGH (P < 0.01) and 175% greater ifGH (P < 0.05) concentrations were observed in the EX-GABA than in the EX-P condition, 30 min after ingestion. GABA ingestion did not alter the irGH to ifGH ratio, and, under all conditions, ifGH represented approximately 50% of irGH.

CONCLUSIONS: Our data indicate that ingested GABA elevates resting and postexercise irGH and ifGH concentrations. The extent to which irGH/ifGH secretion contributes to skeletal muscle hypertrophy is unknown, although augmenting the postexercise irGH/ifGH response may improve resistance training-induced muscular adaptations.

Quoted from Growth hormone isoform reponses to GABA ingestion at rest after exercise (emphasis mine).

Why not go out and buy some GABA? Here’s the problem: the research did not measure gains in strength or size. It only measured an acute spike in certain hormonal levels if taken before training.

In other words, we don’t know if taking this supplement actually makes you bigger or stronger over the long term. The increased GH levels may or may not do anything. The human body may produce less of it’s own hormones or make other adaptations after continued supplementation (just speculating, but the point is we don’t know). I would be interested to see some long-term studies on this.

GHB/GBL:

Yes, I’m talking about the infamous “date rape” drug. Believe it or not, the first I ever heard of it was back in the mid-90’s when it was touted as a bodybuilding supplement. I’d do anything to find some photos of the labels from back then.

The idea was to induce deep sleep, thereby causing more GH production. As you can imagine, it didn’t take too long for the government to intervene due to (very real) safety concerns. 

Final Thoughts:

We do tend to produce less growth hormone as we age. With that in mind, I think GH therapy has great potential as an anti-aging protocol (I’m referring to actual GH injections, not “booster” supplements).

But I would not recommend “hgh booster" supplements. I doubt any of them actually produce measurable gains in strength or size. I think you’d be much better off sticking with the proven supplements (creatine monohydrate, protein powder and fish oil) and save your money.

Note:

If you are a hardgainer trying to put on muscle I'd recommend No-Nonsense Muscle Building by Vince Delmonte.

If you've been training for a few years and are looking to kick-start some new growth I'd recommend MI40 (Mass Inentions) by Ben Pakulski.

Transformation Solution by Bill Phillips

Bill Phillips, author of Body for Life, has a new program out called the Transformation Solution.

This program seems to be more for beginners or those who have trouble sticking to a diet/workout plan.

I'll try to review it soon, but I thought I'd go ahead and mention it because there is a half price promo.  Just CLICK HERE to check it out.

Supplement Review Forum

I want to give a quick shout-out to SupplementReviews.com.  This is quickly becoming my favorite forum to discuss supplements. 

They've also given me a free t-shirt, which I've meaning to post a picture of.  Anyway, be sure to drop by this forum when you have time.

EAS Madden Predicts Steelers Win Super Bowl XLV

The latest Madden NFL video game is predicting the Steelers will come back from a fourth quarter deficit to beat the Packers. The game has accurately predicted six of the last seven winners. Here's a video:

Inverted Row

Here's an excellent demonstration of the inverted row, an exercise for the back, shoulders, etc. You can do this with your own body weight and adjust the height of the bar for your own strength level.  I'm do these once a week as part of the Muscle Gaining Secrets program.

I also use the smith machine for these sometime--it's about the only time I'll get near that particular piece of equipment.