"Testosterone Boosters" and ATD

I've already written my opinion of prohormones  and "testosterone boosters."

But I want talk about a specific ingredient common in some "testosterone booster" supplements: ATD.

This compound has been blamed for false-positive steroid test in professional athletes (some soccer players had this issue back in 2008). 

Apparently the compound itself is so similar to testosterone that tests mistake it for testosterone:

Radioimmunoassay (RIA) for testosterone (T) in unchromatographed plasma extracts from ATD-treated rats gave spuriously high values for T. Cross-reaction and chromatographic studies subsequently showed that ATD and, to a much greater extent, its metabolite(s) were responsible for this overestimation. Celite column chromatography proved to be an effective way of separating T from ATD and its product(s) of metabolism.

-Excerpt from Pubmed.gov (emphasis mine)

Some supplements claim to "increase testosterone" by a certain percentage (it's usually a crazy number, like 500-700%), citing independent lab results to back up their claim.  

But I strongly suspect some of these tests are simply detecting ATD metabolites, not actual increases in testosterone. 

I'll repeat something I've said in previous articles:  I see many teenagers talking about wanting to use this and other "testosterone boosters."  Listen:  if you are a teenager with no medical issues, you have plenty of natural testosterone!  Just train hard, eat well, and save your money!

Lunge Exercises for Legs and Hips

Lunges are a great way to train your legs and glutes (rear end).  You can do these with just your body weight or with dumbbells (if you are more advanced). 

Here are a few sample videos on how to do this exercise.

The Standard Lunge:

Note her advice about not allowing your knee to go beyond your toe.  This is important for injury prevention. As I mentioned, you could use dumbbells to add resistance.



The Reverse Lunge:

This one is done by dropping one of your legs back (instead of stepping forward).



The Walking Lunge:

As the name implies, this version allows you to actually walk forward. He also mentions the importance of not allowing your knee to go beyond your toes.

Training Journal (March 26, 2011)

It's time for another training journal entry.  I'm still enjoying the "70's Strength and Mass" routine from Minimalist Training.  It's taken me a little longer to complete this first cycle because I've ended up training only twice a week some of the time.  If I had known this would happen I could have done some of his 2x a week routines (the program has some).  Anyway, I'm feeling great. 

I've gone quite some time without doing the bench press.  But the routine calls for incline press and military press, so that's enough.  I'm enjoying the change.

I've finished one phase/cycle, so now it's time for me to deload.  I might just go a week with no lifting, then continue the next cycle the following week (I've seen this type of deloading recommended for older/advanced lifters like me).  

I'm also training completely belt-less.  This isn't unusual for me with the weights/reps I'm doing.  But I'm going to try to go heavier without a belt (maybe I'll write more on that some other time). 

Incline Curls

One of my favorite exercises for biceps is the incline curl.  I think the first time I ever saw this exercise was in Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding. 

Leaning back on an incline bench tends to isolate the biceps by minimizing the involvement of other muscles.  You can get a great contraction by squeezing at the top.  Try to rotate your forearm at the top by bringing your pinky finger up (clockwise rotation for the right hand, counter-clockwise for the left). 

Dukan Diet: Coming to America

Well, I've just read about another diet fad coming to America from France: The Dukan Diet. 

I haven't read the book, so I'm basing this post purely on internet research. 

Here's how it works:

You start off eating only lean protein (all you want), along with 1.5 tablespoons of oat bran and 1.5 liters of water daily. 

The second phase goes up to 2.0 tablespoons oat bran and adds non-starchy vegetables every other day (this in addition to the lean protein).  Dukan recommends staying on phase two until you reach your goal weight. 

You're still eating unlimited protein in the third phase, but more foods are added.  You are allowed to have a piece of (low sugar) fruit, a piece of cheese, and two slices of whole-grain bread.  Two "celebration" meals per week are also allowed--you eat whatever you want for these two meals.

The fourth (final) phase is maintenance.  You can eat what you want except for one day a week.  That one day you eat like you did on the first phase.

The Dukan diet plan only calls for moderate exercise (like walking).

What do I think?

This is just a variation of the low carb diet.  Low carb diets do cause quick weight loss, in part due to water and glycogen weight (this is why we are hearing reports of celebrities shedding pounds in only a few days).   This is not necessarily a bad thing--fast weight loss can motivate dieters to stick with the plan.  Low carb diets also tend to blunt hunger, which improves compliance. 

But I don't see how the Dukan diet is better than any other low carb approach (like Atkins, etc).  In fact, I don't understand why the diet calls for lean protein.  You'll have a much easier time going into ketosis if most of your calories are coming from fat.  Check out The Ketogenic Diet if you want a complete guide for low carb dieting (it's more expensive than the Dukan Diet book, but I think you'll find it more substantive and extremely well researched).

I also wish this plan had more exercise in it.  Walking is a starting place, but getting more intense is a great way to get in shape for those who are physically able.  I'd recommend a program like Turbulence Training if you are interested in time-efficient training.  You only train three times a week on this program, so it is ideal for busy people. 

Rep Range

What is the best rep range?  Are different ranges recommended for fast loss vs gaining muscle?  I'll give you the best answer I can based on the research and the people I respect the most in the fitness industry. 

Rep Range for beginners:

Most beginners want to come to the gym to burn fat and gain muscle. It seems somewhere in the 5-8 rep range is ideal for both.

Beginners and Fat Loss:

Let’s first talk about fat loss. Some people assume using light weights for higher reps is the best way to lose fat (women in particular are often afraid lower reps will make them big and bulky). But lower rep ranges seem superior for fat loss.  One study, for example, compared the metabolic effect of training with 8 reps vs training with 15 reps on female trainees:

PURPOSE: To compare the effect of low- and high-intensity resistance exercise of equal work output, on exercise and excess postexercise oxygen consumption (EPOC).

METHODS: Fourteen female subjects performed a no-exercise baseline control (CN), and nine exercises for two sets of 15 repetitions at 45% of their 8-RM during one session (LO) and two sets of 8 repetitions at 85% of their 8-RM during another session (HI). Measures for all three sessions included: heart rate (HR) and blood lactate (La) preexercise, immediately postexercise and 20 min, 60 min, and 120 min postexercise; and ventilation volume (VE), oxygen consumption (VO(2)), and respiratory exchange ratio (RER) during exercise and at intervals 0-20 min, 45-60 min, and 105-120 min postexercise.

RESULTS: Exercise .VO(2) was not significantly different between HI and LO, but VE, [La], and HR were significantly greater for HI compared with LO. Exercise RER for HI (1.07 +/- 0.03 and LO (1.05 +/- 0.02) were significantly higher than CN (0.86 +/- 0.02), but there were no differences among conditions postexercise. EPOC was greater for HI compared with low at 0-20 min (HI,1.72 +/- 0.70 LO(2); LO, 0.9 +/- 0.65, LO(2)), 45-60 min (HI, 0.35 +/- 0.25 LO(2); LO, 0.14 +/- 0.19 LO2), and 105-120 min (HI, 0.22 +/- 0.22 LO(2); LO, 0.05 +/- 0.11, LO(2)).

CONCLUSION: These data indicate that for resistance exercise bouts with an equated work volume, high-intensity exercise (85% 8-RM) will produce similar exercise oxygen consumption, with a greater EPOC magnitude and volume than low-intensity exercise (45% 8-RM).¹

Those who trained using eight reps experienced a greater metabolic effect than those who did higher rep training. Craig Ballantyne used studies like this to develop Turbulence Training.

Beginners and Gaining Muscle:

What if gaining muscle mass is your primary goal?  We’ll start by looking at the American College of Sport Medicine’s position on this:

For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM).²

Many of the guys I follow have come to very similar conclusions. Jason Ferruggia recommends the 5-8 rep range for beginners--this is what he uses in the Muscle Gaining Secrets program. Beginners, he argues, risk injury if they try to use higher reps because their stabilizer muscles are still relatively weak (the risk of injury on exercises like squats and deadlifts is of particular concern).

It seems 5-8 range is an ideal combination of intensity and volume. This yields the best gains in size and strength. Generally speaking, these two go together—the stronger you get, the bigger you’ll get.

Intermediate/Advanced: Size and/or Strength

Let’s go back to the previous study. Here’s the position statement on more intermediate/advanced trainees:

For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC).³

The study mentions to things: 1) utilizing a wider load range, and 2) periodization.

Platz liked squatting for reps

Experimenting with different rep ranges can be especially helpful for building mass. The legs, for example, tend to have a wide range of muscle fiber types (fast twitch and slow twitch) and often respond to high rep training. One of the most famous old-school methods for building mass is the 20-rep squat routine (called “breathing squats,” because you’ll be gasping for breath between reps). Tom Platz, known for his huge legs, was fond of doing high reps on squats.

Periodization is great for increasing strength in more intermediate/advanced trainees. The idea is pretty simple: you start with lower weights and higher rep ranges. Over time (weeks) you lower the volume and increase the weight. One of the routines in Minimalist Training, for example, starts with 7-rep sets in the first month and ends with 3-rep sets as the program progresses (Ferruggia calls it the "70’s Strength and Size Routine").


Conclusion:

Beginners looking to lose fat or gain muscle (or both) would most likely benefit from routines based on the 5-8 rep range.

Intermediate/Advanced trainees will probably continue to find some of their best results still come with 5-8 reps. But they can experiment with wider rep ranges (including high reps) and should consider periodization for developing greater strength.

I’ve tried to give a quick survey of what I’ve learned about this topic. Every responds differently to training, so don’t interpret this article as “set in stone” for every trainee. It is more of a guide for what will work the best for most people.

References:

1. Effects of resistance exercise bouts of different intensities but equal work on EPOC.

2. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

3. Ibid

5x5 Workouts

Bill Starr

5x5 training is an old-school, time-tested training method for building size and strength.  This system was first made popular by legends such as Bill Starr.  Legendary powerlifter Paul Wrenn once told me he made good gains on a 5x3 program (a variation of 5x5 training).  There's a reason for this set/rep scheme's popularity--it works. 

5x5 for Beginners

This training template is ideal for beginners for several reasons:

1.  It's simple.  The longer I train, the more I appreciate simple programs.  New trainees especially don't need to get caught up in overly advanced training techniques.

2.  There's a good balance of volume and intensity.  Beginners are still relatively weak and learning good form, so it would seem they benefit from repeated sets like this.  But beginners may find they do just as well with only 3 or 4 sets of five (3x5, for example--one or two warm-up sets, then three work sets).

3. This rep range is also a good balance of size and strength building.  I've studied weight training for a long time.  Here's what most of the guys I respect agree on: somewhere in the 5-8 rep range is where most people will get their best strength/size gains.  Once you get more advanced you may want to experiment with higher reps for mass and lower reps for absolute strength.  But a beginner's best bet of gaining muscle is to get stronger in the important lifts (deadlift, squat, etc).

5x5 for Advanced Lifters

I've found that 5 sets of 5 reps is a little bit too much volume for me, and I think other more advanced trainees will have similar experiences.  I remember trying to do 5x5 on squats a year or so ago with about 350 lb.  That may not be much for some of you, but it sure felt heavy to me--especially after a couple of sets.  Keep in mind also that I train in a hot climate in a gym with no air conditioning.  I somehow managed to finish all five sets, but I literally had to sit on the floor as soon as I finished.  I felt like I was going to pass out.  I left the gym after I rested enough to be sure I wasn't going to black out.  That may sound like the perfect "hardcore" workout, but I'm interested in getting bigger and stronger--not fainting.

Anyway, here are some modifications you could implement if you are a more intermediate/advanced trainee who wants to do 5x5:

1.  Work up to one maximum effort set of 5, then move on to your assists lifts (your assists lifts would be higher rep range, like maybe 8-10 reps--I describe this in my Killer, Old-School Leg Workout). 

2. Hit your maximum effort 5 reps, then drop about 10% of the weight.  That's the weight you'll use for your last set.  After that move on to your assist lifts.

3.  Work up to your set of 5, but not to the point of complete exhaustion.   Then see if you can do another 4-5 reps with the same weight on your next set.  Some may find this works best for them (some trainees just won't hit their "peak" until that second set).  

4. Work to a max set of five then do some high rep work for your next sets (see: Squat Workout).

These are just some ideas I've picked up from different trainers/authors.

I'd highly recommend Muscle Gaining Secrets if you are a new trainee or skinny guy who wants to learn how to put on muscle.  For more advanced trainees I'd recommend Minimalist Training.  Jason Ferruggia uses these proven, old-school techniques in the design of his programs.

Jon "Bones" Jones: UFC Light Heavyweight Champion

Jon "Bones" Jones has defeated Maurício "Shogun" Rua to become the new UFC light heavyweight champion.   He is now the youngest light heavyweight champion ever.

Jones has basically walked through every opponent in the UFC, so this didn't come as a surprise.  He's one of the most dominant MMA fighters I've seen. 

Congrats on an impressive victory!

The Abhancer--New!!

Want great abs, fast?  Forget programs like the Truth About Abs!  You can now get killer abs instantly!

The Abhancer is a  new, scientifically designed and clinically tested product will give you that sexy six-pack without diet and exercise!

Just in case you haven't figured it out, this is a joke :)

Final Phase Fat Loss, 2.0

John Romaniello's Final Phase Fat Loss has been updated.  The new version includes:

*More comprehensive exercise library (includes videos, etc)
*6 new fat-burning workouts
*Additions to the nutrition section

You can read my original review of this program here:
Final Phase Fat Loss Review

Meal Frequency and Fat Loss, Part 2

A while back I posted an article entitled Meal Frequency for Fat Loss.  I'd encourage you to read it, but I basically said the main advantage to frequent meals seems to be compliance.   In other words, there doesn't seem to be a significant metabolic advantage to more frequent meals.

The International Society of Sports Nutrition position just posted their official position on meal frequency.  Here it is:

Position Statement Admittedly, research to date examining the physiological effects of meal frequency in humans is somewhat limited. More specifically, data that has specifically examined the impact of meal frequency on body composition, training adaptations, and performance in physically active individuals and athletes is scant. Until more research is available in the physically active and athletic populations, definitive conclusions cannot be made. However, within the confines of the current scientific literature, we assert that: 1. Increasing meal frequency does not appear to favorably change body composition in sedentary populations. 2. If protein levels are adequate, increasing meal frequency during periods of hypoenergetic dieting may preserve lean body mass in athletic populations. 3. Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin. 4. Increased meal frequency does not appear to significantly enhance diet induced thermogenesis, total energy expenditure or resting metabolic rate. 5. Increasing meal frequency appears to help decrease hunger and improve appetite control. The following literature review has been prepared by the authors in support of the aforementioned position statement.

Quoted from International Society of Sports Nutrition position stand: meal frequency

Ab Workout Video

Here's a pretty nice ab training video. All you'd need for this is an exercise ball and maybe a medicine ball.

Just remember: the key to visible abdominals or a flat stomach is low body fat, not abdominal training. Check out Mike Geary's Truth About Abs for more information.

Power Rack: Simple, Effective, and Overlooked

The Place Where Muscle is Built

There's something I keep noticing when I go to the gym:  it seems the power rack is almost always free--even though there's only one of them in the whole gym.

Don't get me wrong--I'm thankful for it.  I rarely have to wait to do my squats, military presses, chin-up's and other exercises--many of the old-school muscle building exercises can be done with little more than a power rack and a barbell (and your own body weight). 

I have the opposite problem on less important devices like the cable machines (I don't use them very often, but they are helpful for exercises like face pulls).  Step away for one minute and some guy has usually taken my place for curls or tricep pushdown.

I have nothing against using cables.  I have nothing against curls or pushdowns--if put in their rightful place.  But the rush for the cable machine signifies the problem with most hardgainers--they prioritize the wrong exercises.

Note:  I'd recommend a program like Muscle Gaining Secrets if you are a beginner looking to put on muscle.  This program will have you stepping into the rack and putting on muscle.

Post Workout

A while back I wrote a little article about my post workout shake recipe.  I've discussed this recipe on forums and been criticized for encouraging trainees to drink milk post workout (I mentioned some of these debates in muscle building minutiae). 

The bodybuilding dogma has been to mix whey protein with water and a simple carb (like dextrose or maltodextrine).  The theory is to maximize the speed of digestion/absorption.  Milk, according to this argument, may slow down digestion/absorption and the speed at which nutrients can be replenished in the muscles.

I've based my milk-drinking argument on research like this:

There is growing scientific evidence to support the use of low-fat milk following exercise by both individuals and athletes who habitually undertake strength or endurance training. There is data which suggests that fat free milk is as effective as, and possibly even more effective than, commercially available sports drinks at promoting recovery from strength and endurance exercise. Further work is required to better understand the physiological mechanisms by which milk exerts its actions following exercise and training. Milk also has the added benefit of providing additional nutrients and vitamins that are not present in commercial sports drinks. In conclusion, fat free milk is a safe and effective post-exercise beverage that has been shown to promote recovery from exercise and should be considered as a viable alternative to commercial sports drinks by lactose tolerant individuals.

Quoted from:  Milk: the new sports drink? A Review (JISSN)

I've since run across even more "ammunition" for the post workout milk argument (a friend from a bodybuilding forum helped me out).  It seems the mixture of a fast-absorbing protein (like whey) and a slower absorbing protein (casein) is a really good idea.

Here's the potential problem with a whey-only (no milk) shake: the liver is pretty efficient at converting amino acids to glucose (sugar):

Our analysis indicates that amino acids are the major fuel of liver, i.e., their oxidative conversion to glucose accounts for about one-half of the daily oxygen consumption of the liver, and no other fuel contributes nearly so importantly. The daily supply of amino acids provided in the diet cannot be totally oxidized to CO2 in the liver because such a process would provide far more ATP than the liver could utilize. Instead, most amino acids are oxidatively converted to glucose. This results in an overall ATP production during amino acid oxidation very nearly equal to the ATP required to convert amino acid carbon to glucose. Thus gluconeogenesis occurs without either a need for ATP from other fuels or an excessive ATP production that could limit the maximal rate of the process. The net effect of the oxidation of amino acids to glucose in the liver is to make nearly two-thirds of the total energy available from the oxidation of amino acids accessible to peripheral tissues, without necessitating that peripheral tissues synthesize the complex array of enzymes needed to support direct amino acid oxidation.

Quoted from PubMed: Quantitative analysis of amino acid oxidation and related gluconeogenesis in humans.

Hopefully you see the issue: whey taken post workout could actually be broken down into glucose (as much as two-thirds of it).  The muscles need glucose to replace glycogen, but that's not why most of us are taking a protein shake. 

Two studies have reinforced this idea--here's the first:

Our results confirm the major role of kinetics in dietary nitrogen postprandial utilization and highlight the paradox of MSPI, which, despite its high Protein Digestibility Corrected Amino Acid Score, ensures a rate of amino acid delivery that is too rapid to sustain the anabolic requirement during the postprandial period. Milk proteins had the best nutritional quality, which suggested a synergistic effect between soluble proteins and caseins.

Quoted from: Compared with casein or total milk protein digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement

And the next study:

We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 ± 1.8 to 25 ± 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 ± 1.7 to 18 ± 1.1% and with diet, exercise and whey protein the decrease was from 27 ± 1.6 to 23 ± 1.3%. The mean fat loss was 2.5 ± 0.6, 7.0 ± 2.1 and 4.2 ± 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 ± 1.4 and 2 ± 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 ± 9% for casein and 29 ± 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate.

Quoted from: Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers

My Conclusion:

I've been using (skim or lowfat) milk and whey protein in my post workout shake for years with good results.  Based on this research, I see no reason to change what I'm doing. 

Let me repeat one more thing here:  don't obsess over post workout nutrition.  It's fine to use a protein shake after you train--it's a convenient way to get protein and calories.  But your success will ultimately be based on hard/smart training and a good eating plan--not your post workout shake.   

Note: you may want to read my post entitled How Much Protein? The Shocking Truth.  

Upper Lower Body Split

I've already talked about how much I like the 3 day split for training.

Beginners who are looking to gain muscle as quickly as possible would probably benefit most from full body routines, like the workouts prescribed in Muscle Gaining Secrets.  The reason is pretty simple: beginners are training with less intensity and can recover more quickly.  It makes sense for them to train enough to stimulate muscle growth, then train again as quickly as they have recovered.

But more advanced trainees would do best to try a slightly different approach: the upper/lower body split.  As the name implies, you are training upper body movements on one session (presses, etc) and lower body the next (squat, deadlift, etc).

How do you work this out with a three day split?  Well, the answer is pretty simple: the whole cycle is four workouts takes more than one week to complete.  It would look like this:

Monday: Upper Body
Wednesday: Lower Body
Friday: Upper Body

the next week:

Monday: Lower Body (first "cycle" completed)
Wednesday: Upper Body
Friday: Lower Body

You end up training each "part" about once every five days.  I believe this is just the right amount of recovery time for advanced trainees, who are going to be training with more intensity than their beginner counterparts.  I'm currently doing a routine like this from Minimalist Training.

America's Oldest Sprinter (95 Years Old)

Here's an inspiring video of America's oldest sprinter--95 years old.

Medicine Ball Slam

Here's a new exercise I discovered (part of the Minimalist Training routine I'm currently doing): the medicine ball slam.

Turbulence Training Bodyweight Cardio 1000

No Gym?  No Problem!  Turbulence Training has a new product: Bodyweight Cardio 1000.  This program is designed for training at home with a readily available piece of fat loss "equipment": your own body weight.  CLICK HERE to check it out.

You can read my review of the entire Turbulence Training program here:

Turbulence Training Review (note: this is a review of the whole program, not just BC1000). 

Biggest Loser, Season 11

Bret and Cara

I haven't done episode recaps of The Biggest Loser.  Regardless, I thought I'd share some of what has made this season interesting for me.

The "Unknowns"

Contestants faced an interesting decision at the beginning of the show.  They could train with Bob and Jillian, or they could go with the "unknown" trainers in exchange for four weeks of immunity.  This created two teams--Bob and Jillian's team vs the "unknowns."

We later learned the identity of the mystery trainers: Bret Hoebel and Cara Castronova.   They are both from fighting/martial arts backgrounds, which was definitely reflected in their training styles.

Bret and Cara's training, while more visibly dramatic, doesn't seem to be any more effective than Bob and Jillian's.  Both teams are ending up with impressive weight loss numbers.

Rulon Gardner

Former Olympic Wrestler

Rulon Gardner is arguably the most interesting contestant this season.  Rulon is a former Olympic gold medalist (2000) who allowed his weight to balloon to nearly 500 lb.  Despite his size, you can tell he has the "killer instinct" and heart of a world-class athlete.  Some have picked him to win the show, but he'd probably have to get well below his wrestling weight to have a decent shot at taking home the prize.  Regardless, it will be interesting to keep watching him. 

Biggest Contestant Ever

Arthur Wornum

I believe it was Bob who called Arthur Wornum the "biggest contestant ever."  Technically he came in weighing less than Michael Ventrella.  But Arthur is much shorter than Michael, and he actually weighed 646 pounds in January of 2009 (he dropped down to 507lb before becoming a contestant on the show). 

Thrown Weigh-In's

Weigh-in time is always the most dramatic point of the show.  This season is no exception, with three contestants intentionally gaining weight during the most recent episode (8).  The contestant who lost the least amount of weight would automatically fall below the "red line" and be immediately eliminated.   One team (the black team, trained by Bob and Jillian) had three teams consisting of a parent and child.  All three parents intentionally threw their weigh-in to ensure their children would not be eliminated.

So far it's been another interesting season.  You can check it out on NBC on Tuesday nights (8/7c).