Chris Hemsworth: Thor Muscle

I've written a few post about the latest super hero movies and the actors that prepared for these roles.  This time I thought I'd mention Chris Hemsworth, who played the role of Thor.

Hemsworth grew up playing sports, but he apparently never really lifted weights before the Thor movie.  He started training to put on 20 lb on his 6'3" frame.  He hit the weights hard and got serious about his eating plan.  The results were apparent on the screen--he had a truly impressive physique.

Remember: the key to building muscles is the right kind of training and diet, not supplements. 

I'd recommend a program like Jason Ferruggia's Muscle Gaining Secrets if you are new to training and want to put on muscle as quickly as possible. 

More advanced trainees may want to check out the Super Hero Workout, inspired by Hollywood muscle.

Protein Before or After Workout?

Should you take protein before your workout? Is it also important to take it after your training?

As I've mentioned before, pre and post workout nutrition are some of the most over-hyped, over-analyzed aspects of training and nutrition. Some would have you believe you can't grow unless you consume just the right combination of nutrients before and after you go to the gym. 

One study in particular sheds light on this. Thirty-three men were randomly divided into two groups. One group took a protein supplement in the morning and evening. The second group took a protein supplement immediately before and after training. There was a third group (a control group) of seven men who didn't use any nutritional supplements. All subjects did resistance training for ten weeks.

The result:

All three groups made improvements in strength (one-rep max) and power, with no significant difference between groups. 

None of them made significant changes in body composition.

The conclusion:

Results indicate that the time of protein-supplement ingestion in resistance-trained athletes during a 10-wk training program does not provide any added benefit to strength, power, or body-composition changes.¹

My Thoughts:

I can't say I'm really surprised here. After reading How Much Protein I've seen just how much of what I've read in bodybuilding magazines, etc. is all unsubstantiated hype.

Yes, you need to get adequate protein.  But the amount and the importance of the timing have been blown out of proportion.


Reference:
1. PubMed.gov: Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men.

Jason Momoa: Conan Workout

A new Conan the Barbarian movie is here, and Jason Momoa will be playing the role that was instrumental in Arnold Schwarzenegger's rise to fame.

I'm interested to see how this one turns out.  I remember reading the comic book as a kid, and I believe the first time I ever saw Arnold was in advertisements for the first Conan movie. 

Jason has already played a warrior role in the HBO series Game of Thrones.  He has a different look than Arnold, but he's quite impressive in his own right.  Momoa is 6'4" and around 215 lb.  He has more of a lean "warrior" physique instead of the bodybuilder look.

Jason Momoa's Workout for Conan

Momoa apparently did six weeks' worth of of martial arts training and sword fighting to prepare for the movie (sounds kind of like the boot camp the 300 and Spartacus actors did).  In other words, most of us would not be able to replicate what he did without quitting our day job and hiring a bunch of specialized trainers. 

He also put on about 10 lb of muscle, which can be accomplished with the correct plan (even without steroids or quitting your day job.

Recommended Programs:

I'd recommend something like No-Nonsense Muscle Building if you are a beginner with the solitary goal of putting on muscle mass.  Muscle Gaining Secrets is also a good one.  You can read my comparison of the bodybuilding programs if you're interested.

More advanced trainees (those with some experience) may want to try Triple Threat Muscle.  This program is designed to develop functional muscle, endurance, and also burn fat.  It's been one of my best sellers.

Your Six Pack Quest is a great fat loss program for those who are ready to focus on fat loss and get "six pack abs." 

Intra Workout

Focus on adding more of these, not more supplements

Let me get this straight: first we needed post workout supplements.  Then we need pre workout supplements.  Just when you thought your bases were covered, there's talk of intra-workout supplements.  

When will the insanity end?  Just how much money do you want to waste spend on supplements?  Do you think the human body is so inefficient that you have to take something while you train?  Maybe you need an IV drip with amino acids and glucose just to be sure your muscles don't shrivel up.

I can only think of one thing you need to be taking intra-workout: WATER.  Stay hydrated.  Otherwise you should focus on training hard with good form.

Pre and post workout nutrition are already some of the most over-hyped aspects of bodybuilding, with trainees trying to calculate exactly how many minutes they should eat before/after training.  The more research I run across, the more I realize neither makes that much difference.  Check out How Much Protein and you'll see the post workout "window" is probably much longer than we first thought. 

Studying intermittent fasting has convinced me that training in a fasted or semi-fasted state has some serious advantages (hormonally) for fat burning.

In other words, get your overall nutrition in order and you'll be fine. 

Put the pills, powders, and potions down and reach for some weights! 

Chris Evans: Captain America Muscle

I'm sure many of you will be watching Captain America: The First Avenger this weekend.  Steve Rogers, played by Chris Evans, is a sickly young man who is transformed by an experimental serum.  The transformation you see on the screen was accomplished by special effects: Chris Evans' appearance was altered to create the puny, sickly version of his character.

But Captain America's physique is very real: Evans reportedly put on about 15 lb of muscle for the movie--he looks a lot bigger than he did in previous roles.

You may be looking to make a transformation of your own.  My advice: invest in a well-designed diet and exercise program, not supplements.  Most supplements are a complete waste of money.  

I also recommend programs like Muscle Gaining Secrets if you are a beginner/hardgainer looking to put on muscle.

More advanced trainees (those who already have some training experience)  may want to try the Super Hero Workout.

For those who want to lose fat and get "six pack abs" I'd recommend Your Six Pack Quest.  Just keep in mind that these programs require you to put in the effort and planning. 

 

Super Hero Workout Review

I've had a chance to review the latest workout from John "Roman" Romaniello (author of Final Phase Fat Loss): The Super Hero Workout

Saving the World and Looking Great

What inspired this manual?  You guessed it: super heroes, and the actors that have played super hero roles in recent movies:

Chris Evans as Captain America
Chris Hemsworth as Thor
Ryan Reynolds as Green Lantern
Hugh Jackman as Wolverine

The training manual references these (and other) super heroes.  I must confess something here:  part of the reason I like this program is my comic book nerd roots.

Anyway, let's get to the program review.  Super Hero Workout consists of four, four week phases:

Phase One: Strength and Power

This four-week phase was inspired by Thor (Chris Hemsworth) and Captain America (Tobey McGuire).  It is designed to build your foundation of strength through compound exercises.  He mixes up some low rep workouts (for strength) with some moderate rep workouts (size). 


Phase Two: Athleticism and Performance

This two-week phase is inspired by characters like Batman, Daredevil, and the Punisher:  heroes who have taken "normal" human performance to the limit with no super-human strength.  This phase is based on density training.  This kind of training is useful because it promotes positive hormonal responses in the body (testosterone, etc).  It is also great for conditioning.  It's best if you have some FAT GRIPZ* for this phase.

Phase Three: Growth and Mass

Four weeks inspired by the Incredible Hulk.  These workouts use rep ranges as low as four and as high as twenty with the goal of recruiting multiple fiber types for maximum mass development.  The previous phases prepare you to go through this phase, which is a variation of traditional bodybuilding split training.

Phase Four: Polishing Your Physique

These final three weeks are not really inspired by a single character.   This phase is designed to put the final touches on your physique and finish up the transformation.  It combines fat burning, density training, strength training, etc.

Here's something else that's pretty cool:  Roman gives some suggestions for what to do once you've finished:  ways to repeat the program but tweak the workouts for specific goals.

So what do I think?

As most of my readers know, I think well-designed workout programs are great investments (unlike most supplements).  Roman's Super Hero Workout is no exception--I believe intermediate/advanced trainees especially would benefit from using this program.  Just keep two things in mind:

1.  It requires work.  This program looks hard.  Don't bother buying it if you're not serious about your training.

2. You'll need to carefully read over each workout and execute the plan.  You may not be used to some of the training methods in this program--you need to be willing to try new things.  


Just CLICK HERE to visit the Super Hero Workout.

 Other Programs: 

Super Hero Workout is more of an intermediate/advanced workout program.  I would recommend you check out my comparison of beginner bodybuilding programs if you are brand new to training (or returning to training after a long layoff).

Triple Threat Muscle is a great if you are looking to build functional (athletic) strength and improve your overall conditioning (including fat burning). 

Super Hero Workout: John Romaniello Interview

John "Roman" Romaniello

You may have read my Super Hero Workout review.

John Romaniello, one of the program's creators, took the time to do an interview with me:

John, first I'd like to thank you for taking the time do do this interview.


It's my pleasure man, happy to do it. Thanks so much for having me and letting me share with your readers.


What inspired you to design the Super Hero Workout? Why did you create it?

Chris Hemsworth

Well, the first thing to touch in Hollywood--if you've been paying attention, there's been a sort of rebirth to muscle in the movies lately; the pendulum is swinging the other way again.

Sure, we're not at the point where leading men are expected to look like Arnold, but there's definitely a heightened level of muscularity expected in action heroes--especially super heroes.

This factors in because about 15 times a week, I get emails asking "how can I get arms like Hugh Jackman in X-men?" or "abs like Ryan Reynolds in Green Lantern (or Blade)?" or more recently, "a chest like Chris Evans in Captain America."

As a culture, we're currently fascinated with comic book heroes...or at least comic book movies. We're currently fascinated with muscle. And, of course, we're ALWAYS fascinated with Hollywood. Given that these are three passions of mine (and considering I train some celebs), it's cool to see the cultural shifts.

The impetus to create the workout was born in large part from the sociological fascinations. Add to that the fact that we thought we could write a kick ass program that would help people, and it was sort of a no brainer.

Finally, the more we thought about it, the more we figured this program HAD to be written...and if we didn't write it, someone else was going to, so we may as well get on it and do a great
job, since we're the most qualified, you know?



What kind of clients have you tested this program on? What kind of results are you seeing?


Everyone, really. We have some actors doing it, several of my coaching clients, and even the staff at Cressey Performance is using it. About 80% of our test subjects were men (a departure for me, as over half of my readers are women, and that includes people who bought FPFL). The age ranges vary - we have people from 18 to 48 using the program. The women who are using it love it and we had one woman report that she could do her first pull up!

Over all, people are getting stronger and leaner, while putting on a bit of muscle. Other people are putting on muscle without gaining fat. It really depends on which phase you focus on.


How is this program different from Final Phase Fat Loss?


Final Phase Fat Loss is very different - it's a fat loss program, through and through. They're both great programs, but they differ in terms of goals, and therefore programming and usage. Super Hero is more about building some muscle and strength while shedding fat.


I noticed a lot of power, strength and mass elements in this program. Based on your experience, what are the most common mistakes trainees make when they are trying to get big and strong?


Probably the way they structure the workouts. Too much work and not enough recovery. Or too much rest. Or not eating enough. I could go on.


I also noticed some conditioning elements in your program. Do you think most trainees neglect this?


Some do--others focus too much on it. I think a lot of people just do the things they're good at; so people who are really inclined to put on muscle fast do muscle building workouts and let their conditioning go.

Other people seem to excel at conditioning and metabolic workouts, and do too much.

The great thing about the super hero workout is that it addresses all of these. And not in a "scattershot" way -- each fitness quality is addressed by turns.

As Matt puts it...SHW has something that everyone will love, and something that everyone will hate!


So who is the biggest comic book nerd: you or Matt?

Definitely me. Matt read comics while he was younger, and likes the movies that are coming out now. Me...well, I follow all the big story lines religiously, and I can tell you about the epic scope of the Civil War series... ha. Let's just say it's me by a clear mile.

Thanks again for your time!

You can read my review of this program here: Super Hero Workout Review

How Much Protein? The Shocking Truth

How much protein do we need to build muscle?  The truth might just shock you, especially if you've spent years listening to the hype of supplement companies.

I’ve just finished reading How Much Protein, an eye-opening book by Brad Pilon. Apparently this one has been around for a while, but I wasn’t aware of it.

Let me share a little bit of my personal story before I get into my review. I gained my first 20 or so lb. of muscle while I was in high school. What kind of “special diet” was I on? Lunchroom food and mom’s cooking. I imagine I was getting the minimal amount of protein Brad recommends (more on that later), but I definitely wasn’t obsessed with it.

I continue to put on more muscle during my college years. I ate a lot, but I still wasn’t that focused on protein intake. I remember putting size on my legs during this time because I was focused on leg training.

In other words, based on my experience, eating 1.5 grams of protein per lb. of body weight (as some recommend) is not necessary for building muscle.

I began using protein supplements in my 20’s. But I don’t think I’ve ever taken in huge amounts of this macronutrient. I’ve always been a little skeptical of the high amounts mentioned in bodybuilding magazines, etc.

I’ve always wondered what the real deal is in terms of protein intake. It’s hard to get straight answers because certain industries have a vested interest in making sure we consume tons of it (the supplement industry, etc).

This is where Brad’s book comes in. How Much Protein has given me the best information available, based on the current research. Read it and you’ll be surprised. Here are just a few things I’ve learned:

*The optimal range for protein intake—and why consuming more than this amount won’t help. 

*The truth about post-workout nutrition.

*The human body "recycles" amino acids from its own cells.

*The human body also adapts to our protein intake, becoming more or less efficient in its utilization of amino acids. 

*Why “nitrogen balance” is not necessarily directly correlated to muscle growth.

*Why creatine monohydrate trumps protein supplements in terms of importance, and how creatine is used by the supplement scammers to hype up bogus formulas.

I’d highly recommend the How Much Protein book. You won’t necessarily stop using protein powder (Brad doesn’t advocate this), but you’ll probably end up spending less money on it (easily enough to cover the cost of the book). More importantly, you’ll be liberated from any paranoia about losing muscle if you don’t eat a dozen chicken breasts a day.  Just CLICK HERE to check it out.

Captain America: Chris Evans

Here's the trailer for Captain America: The First Avenger, starring Chris Evans. I always liked this hero as a kid. It looks like Evans put on some serious muscle for this movie.

Fat Gripz

Fat Gripz are an inexpensive alternative to thick bar training.  They fit over standard barbells/dumbbells, instantly making the bar twice as thick. You could just keep a pair of these in your gym bag and slip them over the bar whenever you want to change things up a bit (or if you are using a routine that calls for thick bar training).  Just click the image to check it out.

Metabolic Training

Metabolic training or metabolic conditioning are terms you may hear a lot on fitness blogs, forums, and magazines.

This form of training is not necessarily complicated, but it isn't easy.  Here’s how it works: Metabolic training involves doing exercises with minimal rest between sets (let’s say, 60 seconds or less).

You would normally choose exercises in such a way that different muscle groups are trained from one set to the next.

A set may look something like this:
A1: Incline Dumbbell Press (rest 60 seconds)
A2: Step-ups (rest 60 seconds)

You would do this superset 2-3 times, depending on how you decide to construct your workout (how many other exercises you do, etc). This type of training aims to create a “metabolic disturbance.” In other words, it is geared more towards conditioning and fat burning. You are taxing your body’s cardiovascular capacity and energy systems.

This kind of training is not necessarily what I would recommend for gaining mass. But it is great for fat burning—the intensity level burns lots of calories within a short period of time. It’s also great for athletes, since most sports are anaerobic in nature.

One word of caution: be sure you are using a well-designed program if you decide to use this method of training. This will ensure you do a challenging workout while reducing the chance of injury.

Recommended Programs:

Your Six Pack Quest includes two levels of metabolic workouts. The first level is designed for training three days a week. The second level includes five different workouts, allowing you to increase your training frequency. The idea is to progress to the second level of workouts as you get leaner and your conditioning improves.

Turbulence Training is designed for more of a three day split (training 3x a week). The program is designed to be time efficient and it is perfect for those with limited time to put in the gym. 

Women would do well to invest in Flavia Del Monte's Full-Body-Licious.  She uses these principles I've described in her workouts. 

Lying Leg Raises (Abdominal Exercises)

Here's another simple abdominal exercise you can do: lying leg raises.  I did these yesterday as part of my Triple Threat Muscle workout.   Here are a couple of demonstration videos.  The first is the basic leg lift:



Next is a slightly more advanced version--note the extra contraction at the end of the movement, using the abdominal muscles to pull the hips up.



Remember: a flat stomach or six pack abs are the result of a low body fat level, not abdominal training. I'd recommend a program like Truth About Abs if you are really serious about transforming your body and getting a flat stomach.

Warrior Diet

Triple Threat Muscle

I believe I first heard about the warrior diet back in the 90's. This diet, developed by Ori Hofmekler, is basically a modified version of intermittent fasting.  You have a few snacks during the day (a protein shake, piece of fruit, etc) but eat only one "real" meal for dinner. It's called the "warrior diet" because it's based on the idea of the way ancient gladiators may have lived. 

I was very skeptical about this diet when it first started showing up on fitness websites, etc.  But I'm more convinced now that I've studied intermittent fasting.  This dietary strategy is new to me, but the research seems to be solid.

I also noticed that Jason Ferruggia  uses this diet with many of his trainees.  There are a few sample warrior style diet menus in Triple Threat Muscle (a program I'd highly recommend). 

I think the warrior diet is definitely worth a try if you are interested in getting lean.  My only caution would be to avoid getting caught up in using too many products (supplements, etc).  In other words, you don't need to spend a lot of money on supplements to implement this diet.  Stick with the basics.

Abdominal Workout Routine: Final Phase Abs

Looking for an abdominal workout routine?  You may want to check out Final Phase Abs, by Dr. Kareem F. Smahouri & John Romaniello.   This program consists of five new workouts designed to train the abdominal muscles.  Just click here to check it out. 

You could use this training alongside your current routine.  You could also use it with Romaniello's original program, Final Phase Fat Loss.

Bro Science

Spend a little time in the fitness/bodybuilding industry and you're bound to hear this term: bro science. 

What is bro science?  The term refers to myths, anecdotal evidence, and hype that are given the same credibility as real research in terms of bodybuilding.

The supplement industry thrives on this kind of misinformation.  They'll take a study (usually done in a country you can't pronounce) showing a certain compound increased testosterone levels in lab rats.  They'll promote the said compound as a testosterone booster.  Before you know it the said supplement is getting raving reviews on bodybuilding forums.  One prime example is "nitric oxide boosters"--naive consumers are spending millions, even though the current research does not give us any reason to believe this kind of supplement does anything. 

Here's my point:  Be cautious about what you accept as a bodybuilding or fitness fact.

Shredded Abs: Top 5 Cutting Mistakes

Here's Vince Demonte discussing the top 5 mistakes people make when trying to get shredded abs.  You can learn more about his DVD series by clicking here:  STAGE SHREDDED STATUS