muscle media june15

8/19/2019 Muscle Media June15

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CROSSFIT: ULTIMATE TRAINING GUID

U S C L E M E D I A

N E S S M A G A Z I N E

s c l e m e d i a o n l i n e . c o m

NESS MAGAZINE JU NE 2015

MAKE

HUGE

GAINSWITH

BANDS &

CHAINS

EQUIPMENTEXCUSES

BEST FATS FOR

TESTOSTERONE

GETSTRONG& RIPPED WITHOUT

WEIGHTS

NO NO THE ULTIMATE

BODY WEIGHT

WORKOUT

ALTERNATIVE TRANING

ALTERNATIVE TRAINING

ISSUE ISSUE


2/40

10 CHAINS & BANDS

16 THE CROSSFIT CRAZE

22 STRENGTH UNCHAINED

28 TOP 10 BOXING TRAINING MISTAKES

34 THE ULTIMATE GUIDE TO TRX TRAINING

52 FIT & SEXY: NATHALIA SANTORO

JU N E 2 0 1 5

u s c l e m e d i a o n l i n e . c o m

EDITOR IN CHIEF

Siamack Alavi CREATIVE DIRECTOR

Matthew Tiger

BUSINESS DIRECTOR

Danielle McVey

BUSINESS

COORDINATOR

Domenico Bevilacqua

ACCOUNTING

Sonal Sharda

ADVISORY BOARD

MEDICAL

Dr. Marvin Heuer

PHYSICAL

PERFORMANCE

Joseph Palumbo

SOCIAL MEDIA

Estefany Jimenez

CONTRIBUTORS

Christian Finn

Luke Leaman

Brandon Lirio

Roger Lockridge

Tony Mochinsky

Joseph Palumbo

TRAINING, DIET, NUTRITION& MORE...

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70 THE ULTIMATE CIRCUITTRAINING ROUTINE


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GETTING BUFF... NO FLUFF

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Stop! Put Down the Weight, and Get Stronger!

I constantly hear from guys who grow tired of their usual weight liftingregimens and are curious to switching up part or all of their workout rouby implementing a new style of training. However, putting down the weis often accompanied with some hesitation and uncertainty. As men, we the best of intentions when we set out on our training programs; we feel and are highly motivated as we get started. Nevertheless, our body and m

ourselves bored and losing focus while doing the same movements in theover and over again.

As the old saying goes— Variety is the Spice of Life. And let’s face it,sometimes hitting the weights every day and doing the same, generic roucan lead to boredom, resistance and stagnation. Rather than giving in to vicious downhill spiral and losing our sense of drive, it’s almost imperativ

decided to dedicate this June issue of Muscle Media to alternative traininstyles and methods.

Alternative Training Issue covers everything that a traditional style

Training, and so much more. We guarantee if you are hitting a plateau in

then look no further because this is the issue for you! Get ready to take training to the next level.

information and data to our fans at no charge. We have recently launcheour digital website for Muscle Media at: musclemediaonline.com and alsMuscle Media for Women at: musclemediaonl ine.com/forwomen. I hoyou enjoy this month’s edition of Alternative Training, and it is my hopethe information herein helps you overcome any plateau you may be currexperiencing in your workout routine. Until next month, stay focused, akeep training hard.

Sincerely,

Siamack AlaviCEO and Editor in Chief Muscle Media Magazine

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MUSCLE MEDIA JUNE 2015

by Luke Leaman, Poliquin Group™

ADD MORE

MUSCLE

NOW WITH

CHAINS &BANDS


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Te barbell is, and always will be, the basic tool of

progressive resistance. Itcan make muscles biggerand stronger, make athletesmore powerful, and helpmelt off pounds of fat.

Te barbell isa great tool,but chainsand bandscan make it

even better.o design effective workouts that use chainsand bands, you need abasic understanding ofstrength curves. Strength

curves are mathematicalmodels that describe howmuch force a trainee canproduce at specific jointangles. Tere are threetypes of strength curves:ascending, descending, andascending-descending.

In an ascending strength

curve you display moreforce as you extend a joint(e.g., in a bench press);in a descending strengthcurve you display moreforce as you flex a joint(e.g., when using a legadductor machine); and inan ascending-descendingcurve you display the mostforce at the mid-range

of an exercise where theresistance is highest (e.g., ina biceps curl).

Chains and bands work bestin exercises that have ascending strength curves – such assquats, deadlifts, and bench presses – because they willincrease the resistance at the points of the strength curve where you are the strongest. Chains also can be valuable inrehabbing certain injuries, such as when performing bench

presses to recover from a pectoral injury.

Chains generally are not used for descending or ascending-descending strength curves. For example, with a chin-upthe chains will provide the most resistance as your chinnears the bar – the area where your strength curve is the weakest. However, as you will see later in this article,exceptions can be made to these guidelines when theprimary goal is muscle hypertrophy and not athletic

performance.

Te major difference between chains and bands is thatchains provide a gradual increase in resistance, whereasbands provide the most resistance only near the end rangeof motion. Due to the instability that bands create, along with a higher eccentric load at the end range, they do notrequire as many reps to achieve the desired training effect;they also require longer rest periods between trainingsessions.

From a bodybuilding perspective, what chains and bands

do is alter the resistance curve of an exercise to makethe muscles work harder throughout the entire rangeof motion. o overload all the points of a deadlift, forexample, you would have to perform not only regulardeadlifts but also deadlifts from knee level and deadliftsfrom the mid-thigh. As chains lift off the floor or as bandsstretch, the resistance increases – in effect, you have threeexercises in one! Chains also can be used for single-joint

exercises, such as triceps extensions, to stimulate greatergrowth in a lagging body part.

In addition to making athletes stronger and more powerful,bands and chains are valuable in bodybuilding to create aunique training stimulus. Bodybuilding is primarily aboutgrowing muscle tissue, not increasing power, and alteringthe strength curve on a flexor exercise can often create newgrowth in muscles that have been slow to respond to othertraining protocols.

ADD MORE MUSCLE NOW WITH CHAINS &


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Again, with chains you can use more volume and frequency,because, unlike band work, they do not involve eccentricloading and instability.

o continue making progress in muscle size, you have tolook for ways to continually challenge your muscles to workharder. Chains and bands will do just that!

Here is anexample of abodybuildingworkout for

he upper bodyusing chains:

Here is anexample of abodybuildingworkout forhe arms usingcombination

of chains andbands.

A1. Chin-Up with Chains5 x 6-8, 50X0, Rest 90 seconds

A2. Flat Bench with Chains5 x 6-8, 5010, Rest 90 seconds

B1. Bent Barbell Row with Chains4 x 9-11, 4010, Rest 75 seconds

B2. Incline Bench with Chains4 x 9-11, 4010, Rest 75 seconds

C1. Reverse Pec Dec3 x 12-14, 3011, Rest 60 seconds

C2. 30-Degree Incline Dumbbell Flye

3 x 12-14, 3110, Rest 60 seconds

A1. Dips with Bands5 x 4-6, 4011, Rest 120 seconds

A2. Scott Curl with Bands5 x 4-6, 4011, Rest 120 seconds

B1. Seated Overhead ricepsExtension with Chains4 x 8-10, 3110, Rest 75 seconds

B2. Standing Spider Curl with Chains4 x 8-10, 3011, Rest 75 secondsC1. Rope riceps Pressdown, 3 x 15-20,

2011, Rest 45 seconds

C2. Machine Scott Curl3 x 12-15, 3110, Rest 45 seconds

Notes: When usingaccommodating resistance inarm exercises, bands can beused more frequently becauseof the lower intensity level ofsingle-joint movements – aslong as you watch out for joint pain. If you use multi- joint movements for armtraining do not use bands frequently, which is the samerule to follow in close-gripbenching.

Notes: Although chin-upshave a descending strengthcurve, here you will be usingthem to overload the strongest part of the movement; thismeans you will strive to pullharder throughout the entireexercise (and the “X” means you perform the concentric part of the movement asexplosively as possible). Also,the weakest part of the liftwill be overloaded due to therelatively slow (5 seconds)eccentric contraction.

Here is anexample of abodybuilding workout forthe legs using

bands:

Next, we do a higher-rep banded leg preto hypertrophy and pump the muscles.

Te legs should be fairly roasted after thleg press, so performing a single-jointmovement, such as the back extension, ensure that you do not fatigue their legs

Since the training in this workout has bfairly low volume, we finish off with sommetabolic work. Tis work will help withigher-endurance muscle fibers and wilcause some massive fatigue. Performing

a giant set will push the metabolic outphigh and allow a great density of work iless than 15 minutes.

A1. Squat with Bands5 sets x 3 reps, 8010 tempo, Rest 1seconds

A2. Lying Leg Curl5 x 5, 5010, Rest 120 seconds

B1. Leg Press with Bands3 x 12-15, 3010, Rest 60 seconds

B2. Back Extension3 x 12-15, 2010, Rest 60 seconds

C1. Walking Lunge2 x 15-20, 2010, no rest

C2. Leg Extension

2 x 15-20, 2010, Rest 60 secondsC3. Walking Lunge with Forward 2 x 15-20, 2010, no rest

C4. Supine Hip Extension2 x 15-20, 2010, Rest 60 seconds

Notes: Tis workout starts with lower-repwork using a banded squat with long eccentcontractions (as indicated by the first numbethe tempo prescription). Tis type of work wcause massive muscle trauma that will increthe number of ype IIb (fast twitch) fibers awill influence satellite cell binding to myofiresulting in denser, thicker muscles.

ADD MORE MUSCLE NOW WITH CHAINS &


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THE

CROSSFITCRAZE By Tony Monchinski


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More than two thirds of American adults are overweight or

obese, with three out of four men falling into these categories.

Over one hundred million of us are on a diet aimed at reducing

our bodyweight/fat composition, and we’re spending twenty

billion dollars on diet books, drugs and surgeries to do it.

From vibrating belts to the Abdomenizer, from Swissballs to

Sauna Suits, exercises crazes come and go, each seemingly more

outlandish than the last. Te female only Curves exercise chain

ushered in the 21st century in fitness before succumbing to the

ten dollar a month Planet Fitness franchise. oday we’re at a

crossroads with CrossFit.

Originally opening for business in 2000, there are currently

12,000 CrossFit “Boxes” (gyms) around the world, and their

growth isn’t slowing down. CrossFit is the fastest growing fitness

program in the world, although it isn’t for everybody: 80% of

the people who try it don’t come back.

CrossFit was started by former teen gymnast Greg Glassman

out of his Santa Cruz, California garage. Combing free weights

with gymnastics rings and ropes, kettlebells and pullup bars,

Glassman’s brainchild aims for general physical preparedness,

whole body functionality, and not one area of expertise.

CrossFit shuns shiny, fancy exercise equipment and the latest

gadgets and machines. As a matter of fact you can “enjoy” a

grueling CrossFit workout at home with just a few key items:

a pullup bar and jump rope, a set of gymnastic rings and an

Olympic barbell with bumper plates. A CrossFit box is a no

thrills, sparse, space; its few pieces of equipment functional and

utilitarian. Glassman’s stripped down business model is worth

hundreds of millions of dollars. Every summer, hundreds of

thousands of people compete in the Reeboksponsored CrossFit

Games for the title of Fittest Man and Woman on Earth.

Exercise has always had its critics. For years there were those

who insisted lifting weights would stunt one’s growth and

render one muscle bound. CrossFit’s critics often liken the

movement to a cult and it’s easy to understand why, though

the negative connotations of that word do not apply. CrossFit

practitioners are joined by a deep seated camaraderie as they

compete against themselves, each other and the clock.

THE CROSSFI

“A sample Work

of the Day may

to complete as m

rounds as possib

of bodyweight b

presses (for 10

reps), 20 toestob(hanging from a

bring your toes

it), 30 hip exten

(hyperextension


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Tey have a shared vocabulary: every morning a new

WOD (workout of the day) tells adherents what to aim

for in their Spartan, stripped down “boxes,” where one

often strives to complete AMRAP (as many reps/rounds

as possible).

If anything, CrossFit culture, with its emphasis on standardized, measurable data (emphasizing repeatable,

measurable results with specific weights, distances and movements) fits right into the numbers driven

zeitgeist of our time.

If you’re new to CrossFit and you walk into a box, here’s what you’ll find: a friendly, welcoming

environment where men and women are more concerned about beating their last performance than leavingyou in the dust. A Workout of the Day will be posted on the wall. You’re free to adjust the weights and the

intensity of the workout, but the Workout of the Day stays the same for everyone. A sample Workout of

the Day may be to complete as many rounds as possible of bodyweight bench presses (for 10 reps), 20 toes

to bar (hanging from a bar, bring your toes up to it), 30 hip extensions (hyper extensions), then a minutes

rest. Or you might walk into a CrossFit Box and need to go through five rounds of double kettlebell clean

and jerks, 12 Burpees (a squat thrust to a jump), and a 40 yard sprint before resting one minute. At the

end of the day, your name and score will be written on a whiteboard, above the people you outscored,

below those outscoring you.

So, although you’re primarily competing against

yourself, you know where you stand in relation to

the rest of the pack.

Greg Glassman understands that exercise alone is not

enough; it’s a necessary but not sufficient condition.

CrossFit merges an ever-changing, ever-challenging

exercise regime with a particular diet. Te Paleo

diet is heavy on meats and vegetables. It’s caveman

cuisine. You’re not going to find Pizza Mondays or

bowls of ootsie Rolls at a CrossFit box.

Perhaps the factor that accounts most for its

popularity are CrossFit’s results. CrossFit is first and

foremost a training methodology that builds strength

and conditioning via high intensity workouts.

Tose who stick with the exercise routines and diet

literally transform their bodies. CrossFit workouts

stress multi-joint movements, keeping your nervous

system on point. CrossFit workouts are whole body

workouts; you’re not isolating the biceps or any other

body part. CrossFit speeds up one’s metabolism and

helps you burn fat more efficiently. If you’ve got any

muscle building potential in your genes, CrossFit is

going to get you lean and jacked.

In a recent 60 Minutes interview, Glassman said he

seeks to help people achieve their genetic potential.

Not all make it. Te 80% drop out rate attests

to the survival of the fittest mentality propelling

CrossFit. All that sweat and suffering reveals the

lean, functional body that would have allowed ourancestors to survive on the African Savannah or

in the Roman Coliseum. CrossFit recognizes that

survival isn’t easy. Nor is it a promise. But if you’re

determined and enjoy variety, value general physical

preparedness over specializing in one modality, and

are willing to push yourself ever harder, CrossFit may

just be the training methodoloy for you.

THE CROSSFI


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13/40


IF YOU’RE ANYTHING LIKE MOST PEOPLE, CHANCES ARE THAT YOU

FAILED SOMEWHERE NEAR THE BOTTOM OF THE MOVEMENT, WITH

THE BAR NEXT TO YOUR CHEST.

If your training partner helps you get the bar off your chest andpast the sticking point, you can normally finish the exercise on yourown steam. That’s because the bench press is an exercise with anascending strength curve, which means you’re stronger in the toppart of the exercise than you are at the bottom.

This would allow you to overload the muscles at the top of theexercise, where they normally do less work than at the bottom.

In other words, you want to modify the amount of weight on the

bar during the set itself. But that’s impossible, right?

STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER

Imagine a barbell with some regular plates and acouple of heavy chains hanging from each end.

As you lower the barbell towards your chestduring the bench press, some of the links in thechain gather on the ground. This has the effectof making the bar lighter.

Then, when you press the bar back to thestarting position, each link of the chain is pulledfrom the floor.

The result? The weight you’re lifting gets heavier.The same thing happens with the squat. As youdescend into a squat, some of the links in thechain gather on the floor. This makes the barbelllighter.

As you push up out of the squat, more of thechain comes off the floor. This increases theweight of the bar, which means that your muscleshave to do more work to finish the lift.


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Elastic bands work in much the same way. Oneend is anchored to the floor, while the other endis attached to the bar. As you lift the weight, thebands stretch, which increases the resistance atthe top of the movement.

At the point in the exercise where you’restrongest, the weight is at its heaviest.Conversely, the weight is at its lightest in the partof the exercise where you’re weakest.

If you can use as much weight as possible in theupper phase of the exercise while still trainingthrough a full range of motion, you can achieve amuch higher level of muscle tension throughoutthe entire movement.

All of which should translate - in theory anyway -into greater strength gains.

Bands and chains have become increasinglypopular in the powerlifting community aftertheir use was popularized by Louie Simmons ofWestside Barbell in the 1990’s.

In a survey of 32 elite British powerlifters,

6 out of 10 lifters incorporated chains in

their training, while 4 out of 10 preferred

the use of elastic bands [3].

But it’s only in recent years that researchers have

put bands and chains to the test.

In one trial, researchers from New York’s Ithaca

University divided male and female athletes into two

groups [1].

One group used elastic bands on the bench press

and squat, while the second group trained without

them.

All the athletes trained three times a week, working

the upper and lower body on consecutive days.Sets (3-6), repetitions (2–10), and weight (72–98%

1RM) were periodized in a wavelike fashion during

the study.

After seven weeks, both groups got stronger. But it

was the group using the elastic bands that got the

best results.

In the bench press, the group training with bands

made twice the gains of those training without

them. In the squat, the elastic band group improved

almost three times faster than the control group.

A follow-up trial also shows greater gains in

muscular strength with the use of bands and chains.

This time, a group of 36 division 1-AA football

players, footballers aged between 18 and 30, took

part in the study [2].

The men were assigned to one of three groups -

traditional bench press, bench press with elastic

bands, and bench press with weighted chains. All

three groups followed exactly the same program,

training 4 days per week using an upper/lower split

routine.

The men performed 6-8 lower-body exercises

on Mondays and Thursdays and 6-8 upper-body

exercises on Tuesdays and Fridays.

The Monday and Tuesday workouts were

“strength” days, involving the use of heavy we

and low (4-6) repetitions. The Thursday and Frid

workouts were “power” days, involving lighter

weights, lower reps and faster lifting speeds.

It was on the Friday power day where the progr

differed. The traditional bench press group did t

regular bench press. The chain group had chain

hanging from each end of the barbell, while the

band group performed the bench press using e

bands.

One end of the band was anchored to the floor

while the other end was attached to the bar.

All three groups got stronger over the course o

the study. Although the results show no statist

significant difference between the three groupswas subjects using bands who saw the greates

gains.

The regular bench press group added 5% to th

strength, compared with a 7% gain in the group

using chains and an 8% improvement in the ela

band group.

Conclusion

The research on the use of bands and chains -

or inter-repetition variable resistance training to

give it its official name - is still in its infancy. But

the studies that have been done so far do point

towards greater strength gains with the use of

bands and chains.

Inter-repetition variable resistance training is be

suited to movements like the squat, deadlift and

bench press. These exercises have an ascendin

strength curve, which means that you’re strong

in the top part of the movement than you are in

bottom.

RESEARCH

STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER

1. Anderson CE, Sforzo GA, Sigg JA. (2008). The effects of combininand free weight resistance on strength and power in athletes. Journal oStrength and Conditioning Research, 22, 567-574

2. Ghigiarelli JJ, Nagle EF, Gross FL, Robertson RJ, Irrgang JJ, Myslin(2009). The effects of a 7-week heavy elastic band and weight chain prupper-body strength and upper-body power in a sample of division 1-AAplayers. Journal of Strength and Conditioning Research, 23, 756-764

3. Swinton, P. A., Lloyd, R., Agouris, I., & Stewart, A. (2009). Contemptraining practices in elite british powerlifters: Survey results from an intcompetition. Journal of Strength and Conditioning Research, 23, 380-3


15/40

TOP 10BOXING TRAINING MISTAKES By Moritz Klatten, ChPerformance, HamburgPublished in Fightnews.com.


16/40


BOXINGRAININGMISAKES

TOP

10

Boxing may just be the lastfrontier in strength and

conditioning. You could

describe what passes for

training in this sport by

the children’s game Follow

the Leader. Whatever thecurrent champions are

doing, especially the popular

heavyweights, the contenders

are sure to copy.

Te problem with that

approach is that some boxingchampions are champions

not because of their uniquetraining methods. Mike yson

at his best didn’t lift weights,

but he had tremendous muscle

mass that gave him devastatingpunching power. As such,

we still see boxers running

long distance, exercising in

sauna suits, and using Spartan

training methods to the point

of over-training.

As for nutrition . . . well,

many fighters see no problem

preparing for their training and

bouts by consuming a Snickers

bar and a can of Red Bull.

It’s impossible for me in

one article to clarify all themyths about training boxers,

but I can give you an overall

perspective based upon

my extensive work with

professional and amateurboxers. Let’s get started with

these 10 common mistakes

made in the training of boxers:

Overemphasis on easy work. Jumping rope and jogging can certainly beused as a warm-up to prepare a boxer forintense training, but too much of it increasesthe risk of injury and makes fighters slower.On this first point, a study on Americanboxers published in 1990 concluded that anassociation could be made between lowerbody overuse injuries and the jogging andrope jumping the boxers did to prepare forboxing. On the second point, if you combintoo much slow training with fast training, thbody will not understand what it is supposedto adapt to, and this can affect speed andpower.

TOP 10 BOXING TRAINING M

Focusing on quantity vs. quality.

Te body can only recover fromso much training. Boxing boutsseldom last more than an hour, so workouts (after warm-up) shouldnot take more than an hour ifyou expect an athlete to performquality work. Further, workoutsessions that are too long cancause a fighter to enter a state ofovertraining.

Overworking sport specific work. Although the most sport specificactivity for boxing is boxing,there are many exercises that arevaluable for boxers – but it’s easy tooverdo it. One example is hittinglarge tires with sledge hammersto train the oblique abdominalmuscles. Tese dynamic exercises

are hard on the shoulders, so theyshould not be used too frequentlyin training. Why should you beconcerned about the shoulders? Infour research studies that lookedat boxing injuries, 313 total upperbody injuries were reported. Of thistotal, 100 of these injuries involvedthe shoulder, a number second onlyto injuries to the wrists and hands.


17/40


Shadow boxing with dumbbells.I see many fighters shadow box with 1-to- 2-kilo dumbbells – evenMayweather does this. Tis type ofexercise ruins fine-movement patternsand places harmful stress on theshoulders and even the lumbar spine.I heard that one of my former boxersstarted doing this type of exercise andeventually suffered serious shoulderinjuries. o strengthen the arms andshoulders for punching, a generalexercise such as the incline bench pressis a wiser – and safer – choice.

Avoiding the weight room.

Many boxers and their coaches stillbelieve weight training will slow youdown and make you less powerful.Power is defined as force x distance ÷ bytime, and to achieve high levels of poweryou have to have strength. Mike yson was 5-foot-10 and weighed as muchas 230 pounds, and most of that mass was muscle. yson’s exceptional geneticsendowed him with a powerful punch, sohe wasn’t compelled to lift weights untilhis later years, Nevertheless, to developmuscles the fastest and most effective way is weight training.

If lifting slowed down athletes, then we wouldn’t see the most powerfultrack athletes, shot putters, and discusthrowers lifting weights. I should add,however, that to stay fresh it’s not wise

to lift heavy shortly before competitions,and that when athletes train they alwaysneed to lift with the “intent” of movingfast. Even if the weights they are usingforce them to move slowly, as long asthey have the intent of moving quickly,they will activate the fast-twitch musclefibers that contribute the most to boxingperformance.

Lack of grip work. Te most commonly injured bodyparts in boxing are the wrists andhands, and this has been confirmedin many research studies. Knowingthat these are vulnerable areas, itmakes sense that you should findmethods to strengthen the forearmsand the grip. For this reason, my

gym is outfitted with thick-gripbarbells and dumbbells that developa strong grip and add muscle to theforearms. o reduce the stress onthe elbows, this equipment musthave revolving sleeves. However, be

aware that athletes who use thick-gripapparatus can quickly reach a state ofovertraining with additional exercises.

Too much nonspecific ab work. Ab training is overrated forboxing, and I’ve found that the abtraining most boxers perform isnever balanced. Performing 1,000crunches may be hard, but thisresults in structural imbalances inthe abs – what I like to call “shortabs.” Further, although manycoaches consider core training to

be simply ab work, I’ve found thatto create balance in the trunk – amuscular corset, if you will – boxers alsoneed to perform exercises for the lowerback muscles. You should consider thatmulti-joint exercises such as deadliftsand squats work the “bracing” functionof the abs. Also, I found overhead squatsare great ab exercises for balancing outthe development of these muscles.

TOP 10 BOXING TRAINING M

Imbalanced neck training methods.Neck training in boxing is life insurance. Although boxers and boxing coachesoften perform neck training, they usuallydon’t use a wide variety of exercises. Oneof the most popular is using a harnessattached to the head while the userperforms neck extensions. Tis is fine,but the exercise involves only one planeof motion of the neck – you also needto work the forward and lateral flexionof the neck, horizontal rotation, upwardand downward diagonal rotation, anddownward diagonal rotation. Further,exercises for the trapezius muscles willhelp support the neck, and these canbe trained with power cleans, shouldershrugs, and even deadlifts.

As a bonus, research shows that trainingthe neck can significantly reduce the riskof concussions – a major concern in theboxing community – and facilitates thegrowth of all the muscles in the upperextremities. Research in such prestigious journals as Neurosurgery shows thatincreasing the strength and size ofthe neck muscles may decrease thefrequency and severity of concussions. Infact, one college football team reported50 percent fewer concussions in just oneyear after focusing on neck training intheir workouts.

Because the neck is capable of moving inso many different directions and angles,you need to use a variety of exercises,methods, tempos, and ranges of motion when developing the neck muscles.

Insufficient stretching.Boxers, especially heavywboxers, are often tight.Such structural imbalancincrease the risk of injuryperformance. Boxers ofteare not shown how to strand even then they typicspend only a few minutesa day on mobility work. Ihave my boxers perform

dynamic stretching before a workoas a warm-up; after the workout thdo static stretching or a specific typpartner stretching called proprioceneuromuscular facilitation (PNF).

Misguided nutrition.Nutrition is unfortunatea neglected part of thetraining of many boxers A common belief is thatfighter needs sugar befortraining or competing –actually witnessed one bcoach give his fighter a pof cake shortly before hestepped into the ring forbout that determined thintercontinental title at Even though this fighter won the title, he didn’tperform well due to lack

energy. Fighters whom I’ve workedon their nutrition and pre workoutsupplementation, have told me thereally feel the difference that optimnutrition makes in their performan

Rather than blindly followintraining trends of leading bobetter to look at the requiremof your sport and design youtraining programs appropriause a popular expression, “ way you are going to fight!”


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THE ULTIMATE GUIDE TO

TRX TRAINING

In health clubs and gyms all over the country you’re certain to see peop

lifting weights, running on treadmills, pedaling on bikes, performing m

in synchronized fashion in aerobics class, and bending their limbs in st

positions trying to increase their flexibility.

In recent years, there has been a new trend that has become one of the

newest ways to get in shape and it doesn’t appear to be going away any

soon. Professional athletes, hardcore fitness enthusiasts, and even beg

can all use this program that involves using these strange straps hang

from ceilings to get in better shape. If you’re not sure what I’m talking

it’s called TRX and once you try it, you’ll probably be hooked like thous

of other people who now use it in their regular routines all the time.

By Roger Lockridge

THE ULTIMATE GUIDE TO TRX TR


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WHAT IS TRX?

The letters TRX actually don’t have a definitive

meaning, but the most popular translation for the

acronym is “Total Body Resistance Exercise”. As

for what TRX actually is, it’s a form of suspension

training designed to increase functional strength,

flexibility, balance, and stability. The initial

concept of suspension training was created by

Randy Hetrick, a Navy SEAL and founder of TRX,

and other members of his SEALs team looking for

options to stay in peak physical condition when

traditional fitness equipment wasn’t available.

The training revolves around a collection of

various bodyweight movements that are different

than old school exercises because either thetrainer’s hand or feet are on the ground while

the other limbs are braced to or holding a single

anchor point. The result is a specific amount of

bodyweight percentage is being loaded onto the

isolated muscle group being focused on.

BENEFITS OF TRX TRAINING

With one end of the strap anchored and your body holding the

handles, you have a mix of mobility and support to train for

strength, coordination, function, flexibility, balance, or power.

All of these aspects are being targeted simultaneously so you

get more training in less time.

Another major benefit of suspension training is it is suited

for all fitness levels. Whether you’re an elite athlete using the

training to maximize your ability to perform or a beginner

starting any fitness program for the first time, suspensiontraining can help you. TRX eliminates the excuse of not having

enough time to go to the gym, because the strap can be taken

anywhere and used from any high point that the strap can be

attached to and support your body weight.

Also, since your body will be in different positions throughout

the training, your center of gravity is changing frequently so

your core is having to work at all times. Whether you’re training

upper body or lower body, you’re also stimulating your core.

HOW TO INCORPORATE

SUSPENSION TRAINING

As mentioned before, regardless of your fitness

you can use TRX to help you reach your goals. T

can be implemented in a variety of ways.

ATHLETES IMPROVING WEAKNESSES

If you’re a basketball player, and are focusing o

one leg because it’s weaker than another, you c

use this type of training to isolate that area to h

improve. You can also use it to help learn to con

your bodyweight regardless of the sport you pl

STRENGTH/MUSCLE GAINS

Whether you’re trying to get stronger or trying

create hypertrophy, suspension training can al you to focus on assistant exercises to help you

strength or isolate a specific muscle group that

find to be a flaw in your physique.

REHABILITATION

Suspension training has been found to be a gre

strategy for therapy to help athletes come back

injuries, since your bodyweight is the resistanc

the strap offers assistance and support through

the movements.

CARDIOVASCULAR

The different movements that can be used in

suspension training can also be combined into

circuit for a personal cardio workout, or an inte

aerobics class that can cater to all levels and ag

KEYS TO SUSPENSION

TRAINING

As opposed to a machine where the exercise

involves pulling an object in one specific motion,

suspension training allows you a wide variety of

movements and planes so you train like you move.

Furthermore, whereas free weights are a loose

object that is only controlled by your body, with

suspension training, you have control of the strap

and your body weight is the resistance, so you’ll be

less likely to get injured.

The TRX straps are adjustable to your height,

whether you’re a seven foot plus NBA Center or a

sub 5 foot gymnast, anyone can use the TRX straps

according to their own physique. You can use your

hands to hold the strap or brace your feet in them

so the handles act as cuffs. Plus, you can change

the length of the strap so you can use more or less

of your body weight for different exercises. When

you’re hanging from the straps, or resting your body

weight on them, gravity naturally tries to pull you

toward the floor. Your response and resistance to

this action will target the nervous system, require

the muscular system to work harder, and maximize

all the benefits of bodyweight training that you may

not get with bodyweight exercises alone.

The benefits not only apply to athletes, but people

who work tough jobs that require strength and

balance in awkward positions. Take Mark Bowe

for example. As one of the stars of “Barnwood

Builders” on DIY Network, he and his crew take

down old barns, make improvements to the wood,

and rebuild them into homes and buildings at new

locations. He believes that the suspension training

is better for him than traditional free weights and

machines. “For me, TRX is great because I can apply

my strength from the suspension training when

I’m up 20 feet on a roof of an unstable building and

feel confident that I can do what I need to do. I’m

not trying to get stronger like a weightlifter would.

I’m trying to make my strength last longer so I can

finish the job I’m on. I can do that with TRX.”


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This workout is designed for

someone who has never tried

TRX before. You will perform

each exercise for 60 seconds

before taking a one minute

break. Repeat this pattern

three times for a great cardio/

suspension training workout.

Try to work with a trainer

if possible to help you feel

comfortable with the positions

before performing each exercise.

THE TRX WORKOUTFOR BEGINNERS

CHEST PRESS –

The handles of the straps should be at waistheight.

Hold a strap in each hand and take a stepforward.

Lean your body about 40-45 degrees forward.Keep your entire body in a straight line andkeep your arms straight as well.

Bend your elbows and lower your bodyweightuntil your chest is even with the strap handles.

Push yourself back up until your arms are just

short of locking out.This is one rep. Repeat for as many repsas you can.

TWO ARM MID ROW –

Shorten the straps as much as youcan and stand facing the anchorpoint.

While maintaining your bodyin a straight line and holdinga handle of the strap in eachhand, let yourself go back to a45 degree angle so your armsare straightened and the strap isholding you up.

Bend at the elbows and pull yourbody in so the straps are at yoursides.

Slowly return yourself to thestarting position.

This is one rep. Repeat for as manyreps as you can.

>> UPPER BODY EXERCISES

THE ULTIMATE GUIDE TO TRX TR

If you’ve never tried suspension training before,

consider trying TRX out for yourself and look for ways

to incorporate the workouts into your own routine to

help reach your goals. Many gyms and health clubs

have certified TRX Trainers that can help you learn

how to perform the movements and the best ways to

add them into your own plan. There are several options

that allow you to reap the benefits that the exercises

offer. For more information on suspension training

and TRX, go to www.musclemediaonline.com.

>>LOWER BODY EXERCISES

SQUAT –

Your straps should be mid-length.Stand facing the anchor point whileholding the straps at arms’ length andhave the straps at full length.

Slowly lower yourself down into a squatposition while holding on to the straps.

Once your thighs are parallel with thefloor, return to the standing position

while maintaining the tension on thestrap.

Don’t lock out your knees once you’re

standing.This is one rep. Repeat for as many repsas you can.

HAMSTRING CURL –

The straps should be at calf height.

Lie on your back and place your hips inthe stirrups.

Straighten your legs and raise your hipsoff the ground.

Use your arms to support you. Bend your knees and bring your heels into your butt.

Return to the starting position.

That is one rep. Repeat for as many repsas you can.

>>CORE EXERCISES

PLANK –

The handles should be about six inches offthe ground.

Place your feet in the stirrups so yourtoes are pointed to the floor.

Get on your forearms and straighten yourbody so you’re parallel with the floor.

Hold this position for the time required.

SUSPENDED CRUNCHES -

You will start in the plank position you were in during the last exercise.

Shift from your forearms to your handsbeing on the floor so you’re in a push upposition.

Bring both knees in at the same time untilthey are past your hips.

Focus on squeezing your abs while doingthis.

Slowly return to the starting position.

This is one rep. Repeat for as many repsas you can.

TRX 101


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HMB: GAIN & SHRED

Nitric oxide (NO) is a key molecular and cellular messenger in the

body that, among other biological processes, is used to increase b lood

flow in the body through dilation of blood vessels. Arginine, a precursor

to NO, has long been the standard means of triggering increased

production of NO in the body. Te new research suggests citrulline

may be a more effective way of elevating arginine levels and NO in the

body.

L-citrulline is a naturally occurring amino acid found in food, suchas watermelons, and also made in the body. L-citrulline might help

increase the supply of ingredients the body needs to make certain

proteins. It might also help open up veins and arteries to improve

blood flow and reduce blood pressure. L-Citrulline is used as a sports

performance and cardiovascular health supplement. L-Citrulline

supplementation results in reduced fatigue and improved endurance for

both aerobic and anaerobic prolonged exercise.

L-Citrulline is an amino

acid that supports

Arginine and Nitric Oxide

concentrations, ultimately

assisting in the regulation

of blood flow and muscular

endurance. A new study

recently just reported that

8 grams of citrulline a day

increases leg performance

in experienced weight

lifters. Researchers had

experienced weight lifters

take citrulline malate before

performing sub-maximal

repeated bouts of multiple

lower-body resistance

exercises would improve

performance. welve

advanced resistance-trained

male subjects participated

Citru-PUMPED

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*These statements have not been evaluated by the Food and Drug AdministrationThis product is not intended to diagnose, treat, cure, or prevent any disease.

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in a randomized, counterbalanced, double

blind study. Subjects were randomly assigned

to placebo (PL) or citrulline malate (8 g)

groups and then performed repeated bouts

of multiple lower-body resistance exercise

60 minutes before the workout. Specifically,

subjects performed 5 sequential sets (60%

1 repetition maximum) to failure on the leg

press, hack squat, and leg extension machines.

Blood lactate, heart rate, systolic blood

pressure, and diastolic blood pressure were

determined before and after exercise.

Te exercise protocol resulted in sequential

significant decrease in the number of

repetitions in all 3 exercises. However, subjectsin the citrulline malate group performed

significantly higher number of repetitions

during all 3 exercises compared with PL group.

Blood lactate and heart rate were significantly

increased after exercise compared with before

exercise but were not significantly different

between citrulline malate and PL. No

significant differences were detected for blood

pressure measurements.

In conclusion, the results

suggest that citrulline malate

supplementation may be

beneficial in improving exercise

performance during lower-body multiple-bout resistance

exercise in advanced resistance-

trained men.

Resources: Wax, Benjamin, et al. “Effects of Supplemental Citrulline Malate IngestionDuring Repeated Bouts of Lower-body Exercise in Advanced WeightLifters.” Te Journal of Strength & Conditioning Research (2014).

INFINITE ONE L-CITRULLINE

may help to:

• Preserve the appropriate nitrogen level.*

• Preserve the acid-base balance in the body.*

• Enhance your immune system and hence enhancetotal wellness.*

• Enhances energy levels and assists preventmuscle tiredness.*

• Promotes the manufacturing of the hormone insulcreatine and the human growth hormone.*

• Eliminate ammonia from the muscle cells and liver

• Prepare you for extensive and severe training.*


22/40


WHY EVERYONE NEEDS TO BE TAKING CREATINE

While it goes without saying, that in almost every single gymrat’s go-to supplement regimen is Creatine Monohydrate, Ican’t even begin to count on all my fingers, toes and cheststriations the amount of times I’ve heard someone try tojustify their non-use of this miracle supplement. I’ve heardeverything from, “It’s just water weight anyway,” to “I’m nottrying to gain weight so its pointless,” to my all-time favorite,“Oh, no I don’t take that stuff… I’m all natural.” While thatlast one means you’ll need to delve deeply into other avenuesof fitness to have them begin to understand the bro-nessthey just unleashed, the others need only look at few piecesof scientific data to see maybe a good creatine supplementis right for them, no matter what sport or activity they aretraining for.

Let’s take a look at Golf, one of the most momentarilyexplosive, then monumentally slow paced games inprofessional sports today. Golf has been at the forefrontof every retiree’s dream for the last century and is slowlybecoming the businessman’s go-to leisure activities whenconversing with clientele or the big boss man. No way thisbodybuilder’s dream concoction would have any bearingon old Maxamillion and his boss Mr. Wizzlewick, right?

WRONG!

A recent double blind study by TeCenter for Applied Health Sciences inconjunction with Kent State Universitytested the theory that a supplementationregimen of creatine, calcium and vitaminD in a load phase for 14 days, and thena normal intake dosage for an additional14 days.

By the end of the study, those in theplacebo or controlled “no substance”groups found no correlation to increasesin golf swing or the pre-measurementgym trials the doctors used to trackathletic milestones.

Why Everyone Needs to be

Taking Creatine “I’m not abodybuilder!I don’t need

Creatine!…or do I?”

By: Brandon Lirio

Available at:


Infinitelabs.com

Te supplementation group, however, noted

significant changes in upper body strength,1RM increases on bench press, and both personal best and average drive distances.

Te kicker? Not one adverse effect for a singleparticipant in avenues of digestive issues, jointor muscle pain, or organ/motor function. While the study is admittedly short to reallytrack damage on organs or the effects oflong term use, the fact that with almost zerointrusion to their daily lives or comfort, anentire group of leisure athletes saw massivechanges in their field of activity in just 30 days.

So is Creatine really for everyone? None ofthese execs or firm partners turned into iger Woods in the 30 days, but maybe looking backat the boss when you outdrive him by 40 extrayards, may just give you the incentive you needto add this powder to your shaker cup… andmaybe even get that promotion you’ve been working for?

Resources:• Smith MF: Te role of physiology in the development of golf performance.Sports Med 2010, 40(8):635-55.• Jager R, Purpura M, Geiss KR, Weiss M, Baumeister J, AmatulliF, Schroder L, Herwegen H:Te effect of phosphatidylserine on golfperformance. J Int Soc Sports Nutr2007, 4(1):23• Alemany JA, Pandorf CE, Montain SJ, Castellani JW, uckow AP, NindlBC:Reliability assessment of ballistic jump squats and bench throws. JStrength Cond Res 2005, 19(1):33-8

INFINITE LABS® CREATINE MONOHYDRATEmay help to:

• IMPROVED MUSCLE PERFORMANCE.*

• INCREASED ATP LEVELS.*

• INCREASED POWER AND ENDURANCE.*

• INCREASED ANAEROBIC GLYCOLYSIS.*

• IMPROVED RECOVERY FROM EXERCISE.*


23/40


HMB: GAIN & SHRED

β-Hydroxy-β-methylbutyrate (HMB), a leucine-derived metabolite, has been demonstrated to augmentstrength and lean muscle gains when supplementedin conjunction with resistance training. While HMBhas displayed robust anabolic/anticatabolic properties,the underlying mechanisms regarding its efficacyare not completely understood. HMB is known toincrease muscle protein synthesis through mORsignaling pathways while concurrently reducingproteolytic processes. Recently, an 18% increase instrength gain was demonstrated following 12 weeks ofHMB ingestion compared to placebo in experiencedresistance trained men.

wo new studies were recently published this yearwhich suggest that HMB may be a supplement thatyou want to include in your cabinet.

Study 1: HMB Reduces Body Fat in Older MenTe effects of 12-weeks of HMB ingestion andresistance training (R) on abdominal adiposity wereexamined in 48 men (66–78 yrs). All participantswere randomly assigned to 1 of 4 groups: no-trainingplacebo, HMB only, resistance training with placebo,

or HMB with resistance training. DEXA scans wereused to estimate abdominal fat mass. At the end of thestudy, the abdominal fat in the men consuming resistancetraining with placebo group was significantly less than no-training placebo, HMB only, and resistance training with placebo. Tis data suggested that HMB in combinationwith 12 weeks of R decreased abdominal fat mass inelderly men.

Study 2: HMB Increases GH/IGF-1Te second study examined the endocrine responseto a bout of heavy resistance exercise followingacute β-hydroxy-β-methylbutyrate free acid (HMB-FA) ingestion. wenty resistance-trained men were

randomized and consumed either 1 g of HMB-FA (Betaor) or placebo (PL) 30 minutes prior toperforming an acute heavy resistance exercise protocol.Blood was obtained before, immediately after, and30 minutes after exercise.

Circulating concentrations of testosterone, growthhormone (GH), insulin-like growth factor (IGF-1), andinsulin were assayed. Te resistance exercise protocolresulted in significant elevations in testosterone, GH,

HMB:GAIN & SHRED

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HMB (beta-hydroxy beta-methylbutyra

a metabolite of Leucine, the branched

amino acid which plays a role in prote

synthesis.* As a dietary supplement,

suggests HMB may support muscle g

prolong muscular endurance and assi

overall muscle recovery by minimizing

amount of protein broken down in the

after extended periods of exercise.*

and insulin immediately post-exercise, with GHand insulin remaining elevated 30 minutes postexercise. A significant interaction was notedbetween groups in the plasma GH responseimmediately post-exercise, which was significantlyhigher following HMB-FA compared to placebo.Elevations in GH and IGF-1 were significantlyhigher in the HMB-FA group compared to PL.

ConclusionHMB-FA prior to resistance exercise augmentsthe GH response to high volume resistanceexercise compared to placebo. Tese findingsprovide further support for the potential anabolicbenefits associated with HMB supplementation.In summary, these results appear to be the firstexamination suggesting that one gram of HMB-FAcan promote a significantly greater post-exercise

increase in GH and IGF-1 compared to PL. Tisfinding provides important contributions to ourunderstanding of how HMB may affect endocrinefunction in humans.

Supplementation of HMB tends to be in thedosage range of 1-3 grams daily for the purposeof reducing muscle mass losses over time (anti-catabolic). As HMB is said to be 20-fold morepotent than leucine for this purpose, it is seen asequivalent to 20-60g of leucine supplementation. Adding HMB may be an important supplement toadd to any athletes supplement stack.

Resources:

Jeffrey R. Stout, David H. Fukuda, Kristina L Kendall, Abbie E.Smith, Ryan, Jordan R. Moon, and Jay R. Hoffman. β-hydroxy-β-methylbutyrate Supplementation and Resistance ExerciseSignificantly Reduce Abdominal Adiposity in Healthy Elderly Men.Experimenta l Gerontology. Volume 64, April 2015, Pages 33–34

J. M. Wilson, R. P. Lowery, J. M. Joy et al., “Te effects of 12 weeks ofbeta-hydroxy-beta-methylbutyrate free acid supplementation on musclemass, strength, and power in resistance-trained individuals: a randomized,double-blind, placebo-controlled study,” European Journal of AppliedPhysiology, vol. 114, no. 6, pp. 1217–1227, 2014.

W. J. Kraemer, D. L. Hatfield, J. S. Volek et al., “Effects of amino acidssupplement on physiological adaptations to resistance training,” Medicineand Science in Sports and Exercise, vol. 41, no. 5, pp. 1111–1121, 2009.S. Nissen, R. Sharp, M. Ray et al., “Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training,” Journal of Applied Physiology, vol. 81, no. 5, pp.2095–2104, 1996.P. Gallagher, J. Carrithers, M. Godard, K. Schulze, and S. rappe,“β-Hydroxy-β-methylbutyrate supplementation during resistancetraining,” Medicine & Science in Sports & Exercise, vol. 31, no. 5, p.S402, 1999.

Jeremy R. ownsend, Jay R. Hoffman, Adam M. Gonzalez, Adam R. Jajtner, Carleigh H. Boone, Edward H. Robinson, Gerald . Mangine, Adam J. Wells, Maren S. Fragala, David H. Fukuda, and Jeffrey R.Stout. Effect s of β-Hydroxy -β-methylbutyrate Free Acid Ingestion andResistance Exercise on the Acute Endocrine Response. In ternationa l

Journal of Endocrinology. Volume 2015 (2015):856708.


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BEST FATS FOR TESTOSTERONE

Mean body weight decreased by 1 kg,whereas total caloric intake, energyexpenditure, and activity index werenot changed

Mean serum testosterone (T)concentration fell

Small but significant decreases inserum free T

Small but significant decrease in 5alpha-dihydrotestosterone (enzyme thatconverts cholesterol into testosterone)

Small but significant decrease inadrenal androgens (androstendioneand dehydroepiandrosterone sulfate)

Production rates for T showed adownward trend while on low-fat dietmodulation

TestosteroneBest Fats for

Healthy sources of dietary fat provide the buildingblocks to support optimal testosterone production.estosterone levels reach a peak during a man’stwenties. Aging and lifestyle factors such as stress,improper diet , physical inactivity, smoking,drinking and the use of prescription medications cansignificantly reduce these levels. If you’re not gettingenough fat in your diet, you may be hurting yourbody’s natural testosterone production.

It has been shown that vegetarians have lowertestosterone than normal due to their low fat diet.Researchers examined how a low fat, high fiber dietimpacted testosterone levels on 39 middle-aged,white, healthy men (50-60 years of age). At the startof the study, they consumed their usual high-fat,low-fiber diet and then an 8-week modulation toan isocaloric low-fat, high-fiber diet.

At the end of the study, the detrimentaleffects of a low-fat diet were:

Te researchers overall conclusion was clear: Teresearchers concluded that reduction in dietary fatintake (and increase in fiber) results in 12% consistentlowering of circulating androgen levels. Mostbodybuilders would think that a good steak is the bestfood to raise testosterone, but according to research,olive oil may be the best fat to increase testosterone.

Before you run to the store and buy a gallon of oliveoil and start chugging it, the study was performed inrats. For sixty days, the rats were given feed to whichseventy grams of soya oil, olive oil, coconut oil, orgrapeseed oil per kilogram had been added. At the endof the study, the researchers were interested in howmuch testosterone levels change at the end of the study.Olive oil was the best fat for raising testosterone, butolive oil had a few other potent beneficial effects.Te researchers also found a relationship between

the diet, the amount of free cholesterol in the Leydigcells, and the testosterone level. Te Leydig cellsmake testosterone from cholesterol. A diet that is richin coconut oil or olive oil apparently helps the cellsto absorb more cholesterol. Cholesterol is vital per-cursor for testosterone production. So natural athletescould optimize their testosterone production bymaking olive oil their main source of fat. Olive oil andcoconut oil also raise the concentration of the body’sown antioxidants in the Leydig cells, which producetestosterone.

Another theory is that Leydig cells begin to produceless testosterone due to cell damage from free radicals;the antioxidants in olive oil and coconut oil mayprevent cell damage. Olive oil and coconut oil alsoincreased the two enzymes necessary for testosteroneproduction, which were 3-beta-HSD and 17-beta-HSD. Tis was all done in cell cultures, so it’s notconclusive evidence that it works in real life. Tere hasnever been a study in humans to show that olive oil orcoconut oil raises testosterone levels in man, but thestudy is interesting nevertheless.

So based on the study, the bestfats for testosterone are olive oil,followed by coconut oil.Resources:Hurtado de Catalfo GE, de Alaniz MJ, Marra CA. Influence of commercial dietaryoils on lipid composition and testosterone production in interstitial cells isolatedfrom rat testis. Lipids. 2009 Apr;44(4):345-57. doi: 10.1007/s11745-008-3277-z.Epub 2009 Jan 8.

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CYCLO TEST® MAY HELP TO:

• SUPPORT FREE TESTOSTERONE LE

• SUPPORT MINIMAL ESTROGEN IMP

ON THE BODY*

• SUPPORT STRENGTH, MUSCLE AN

PERFORMANCE GAINS*

ANABOLIC


25/40

est Booster 1.0 combines a precise blend of natural extracts withupporting compounds to assist in testosterone uptake and utilization,hile ultimately maximizing your anabolic potential. With ingredientsuch as D-Aspartic Acid, DHEA and Diindolylmethane, Testosteroneooster 1.0 provides an optimal environment to support circulatingvels of free testosterone while simultaneously inhibiting unwantedcreases in estrogen.*

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50 MUSCLE MEDIA JUNE 2015

GLUTAMINE: “THE GUT BUSTER”

Supplements of L-glutamine may alter the composition of the

gut microbiota in obese people, and shift it towards a profile seen

in leaner individuals, says a new study from Brazil. Te Brazilian

researchers did not observe any changes in body weight during

their 14-day study, but noted that a longer intervention period “may result in

metabolic changes”. Te exact mechanism in which L-glutamine can play a

favorable role in preventing obesity is unknown but several mechanisms are

speculated. Obesity is associated with gut bacteria, which are associated with gut

inflammation.

L-glutamine supplementation may have an anti-inflammatory effect, which may

have a role in restoring gut microflora back to a normal healthy state.

Previous research has found that the gut microflora activity is altered with obesity,

with a tendency towards increase inflammatory gut microbes. Te study adds to

emerging body of science supporting the effects of gut microflora on metabolic

factors and obesity. A 2005 study indicated that obese mice had lower levels of

Bacteroidetes and higher levels of Firmicutes, compared with lean mice. Te

Firmicutes/Bacteroidetes ratio is a good biomarker for obesity. One year later,

researchers reported similar findings in humans: Te microbial populations in the

gut are different between obese and lean people, and that when the obese people

lost weight their microflora reverted back to that observed in a lean person,

suggesting that obesity may have a microbial component.

Te most recent findings report that L- glutamine may be helpful in the

treatment of obesity, as a daily L-glutamine dose of 30 grams per day,

was associated with a significant reduction in the ratio of Firmicutes to

Bacteroidetes in obese and overweight people. Te finding that L-glutamine

promotes changes in the gut microbiota composition provides support for the

importance of some nutrients in modulating the intestinal bacterial profile.

Te researchers recruited 33

overweight and obese adults,

aged between 23 and 59 and

randomly assigned them

to receive supplements ofL-glutamine or L-alanine for

two weeks. Results showed

that the L-glutamine group

exhibited statistically significant

differences in the Firmicutes and

Actinobacteria phyla compared

with the L-alanine group.

Tus, these findings suggest

that oral supplementation of

L-glutamine have similar effectson gut microbiota as weight loss.

Tey noted that L-Glutamine

supplementation might reduce

pro-inflammatory cytokines.

L-glutamine may have a protective

effect on the gut via modulation

of bacteria.

Oral Supplementation with L-Glutamine AltersGut Microbiota of Obese and Overweight Human

Adults: A Pilot Study” Authors: A.Z.Z. de Souza, A.Z. Zambom, K.Y. Abboud, et al

GLUTAMINE

Available at: Infinitelabs.co

GUT

BUSTER “

THE“

GLUTAMINE MTX™ MAY HELP TO:

• SUPPORT PROTEIN SYNTHESIS*

• SUPPORT MUSCLE RECOVERY*

• SUPPORT GLYCOGEN STORES*

• SUPPORT A HEALTHY IMMUNE SYSTEM*

• SUPPORT MENTAL FUNCTION AND ANTIOXIDANT PROTECTION*


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Meal frequencyhas been the bigdebate among prepcoaches and all thediet gurus, andhot topic for manyyears, especially

when dieting.

Nutrition

3 OR 6 MEALS A DAY? WHICH IS BETTE R FOR FAT LOSS?

Meal frequency has been the big debate among prepcoaches and all the diet gurus, and hot topic for manyyears, especially when dieting.

If you ask any personal trainer or anyone that competes,they advocate 5 – 6 meals per day for weight loss inorder to keep metabolic rate high. Other reasons for

recommending small frequent meals is to keep smallconsistent consumption of protein as opposed to threelarge doses over the day, and finally, small frequentmeals may be better for appetite control, all of which isconducive for fat loss.

Te other side of the equation for the ‘keep themetabolic fire stoked’ implies that the metabolic ratecan become depressed during periods of ‘not eating’.

Large-scale survey

research does tend toshow a correlationbetween eatingfrequency and obesity,

with the ‘nibbling’approach inverselycorrelated with BMI(fat people seem toeat less often, thinpeople tend to eat morefrequently). Tesestudies do not look atmuscle mass per se, butat BMI; there does seemto be a trend that moremeals per day increasesbody weight andBMI. Tere is limitedcounter-evidence, and isconfounded with highactivity levels.

Studies investigating meal frequencies have so farprovided conflicting reports, but a recent meta-analysisof all the studies suggest some shocking results. Teresearchers compared groups of healthy humans eating

with different meal frequencies (3 meals per day) and their respective effects on fatloss. Te researchers initially identified 327 potentiallyrelevant studies, but reduced this to 46 that werescreened on the basis of full texts.

Te researchers found that themean change inbody mass out of the15 relevant studieswas 4.41 ± 0.76kg. Meal frequencyhad no effect onbody mass changes.Te researchers

found that themean change in fatmass out of the 10relevant studies was3.55 ± 1.12kg.

Meal frequencydoes not affect theamount of weight

lost during dietingphases. It mightaffect the amountof fat lost and leanmass retained,

with higher mealfrequencies beingmore beneficial.However, this iscurrently veryuncertain, sopersonal preferencefor the mealfrequency that leadsto the best adherenceto overall calorietargets are currentlyto be recommended

Meal frequencyshould be a choice

that feels mostcomfortable for theperson dieting, somepeople can eat morefrequently whereasothers prefer to havetheir meals spacedout further apart.

3 or 6

Mealsa Day?Which is

Better for

Fat Loss?


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I’ve always been a firm believer in never

being in competition with anyone else

but myself because we all have our own

individual talents in life’s goals. Because

of this, I’ve never looked at external

influences as my inspiration, but

rather my own intrinsic abilities as an

individual to fuel my motivation. Tis

all came about when I realized I had a

weight problem and wanted to be in

better shape, from that experience came

about the idea of being a competitive

athlete.

NATHALIA SANTORO

ND FIT

When did you start compe

NS: I started training in 20competed in my first show iIn 23 total shows I have achseveral awards competing bin Brazil and the United Stacombined.

What is your cardio routin

NS: Cardio has been an intpart of my training and lifechoose to walk rather than dtimes, it allows me to thinkmany things that are going in my life at that time. I candescribe it as a form of medCardio during my offseasonas intense as it is for my pre

prep. Off season cardio sessiin the morning are light andinclude the treadmill or ellip30 minutes and may includsession depending on my off weight and look. I try to mabalance and a lean physiqueto many photo-shoots or guappearances I may have. As my pre-contest cardio each may go as high as 1 hour fomorning and after training.


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halia’s typical training week:

day: AM Cardio + Back + Absday: AM Cardio + ARMS a Absnesday: Legssday: Shoulders +PM Cardio

ay: Cross Fit training rday: Outdoor Cardio (rest Day)day: Rotation restarts

ND FIT

What does your diet consist of?

NS: My diet includes a ratio of Carbs, proteins, andMy carb intake is usually on the lower side due to msensitive to them. I do not need a lot of carbs in myto perform optimally. My protein is always keep moto high varying between 4 to 6 oz. portions, and myalways from healthy sources such as raw almonds, raCashews, and avocado and will be roughly 2 oz. in size. I like to eat whole foods as much as possible buuse Protein shakes as my first meal and before bed ifappetite isn’t as high that day.

What is your favorite health food?

NS: My favorite health food is large bowl of Romainlettuce, beans, chicken or Salmon, raisins, nuts, andbalsamic vinegar. I live off of this meal!!!

Do you have a cheat meal?

NS: I cheat one meal a week or if I feel overly deple

Since my diet is balanced I do not have to many crafor calorie dense (junk food) foods. My favorite cheais Pizza, Not all pizza but BROOKLYN PIZZA!

What would you say is your best body part?

NS: My best body part is my ABS, my abs have beedeveloped even at a young age of 12. Even when I’moffseason or off 10 lbs. heavier than normal my abs avisible. Tank You God for blessing me with this.

What is your main motivation to train?

NS: My Mantra is serving to Survive. I live by these and believe that when you are giving of yourself or ssacrificing that god will bring this positive and light you.

Do you take supplements?

NS: Due to my active lifestyle I do believe in propernutrition and supplementation to help keep my bodfunctioning at its best. I have taken many supplemeseveral brands before. I believe in only taking high qproducts. Infinite Labs has a great line of products th

vouch for, their standards are high as is their line.


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athalia’s Meal Plan:

pon Waking scoop CLA, Vitamin C, B complex with 10ozwater.

eal 1oz raw cashew0g Infinite Labs Isolate protein powderfinite Labs Green tea extract, cup of blackffee

eal 2oz tilapiahandful of baby spinach4 avocado

oz walnutsalsamic vinegar

eal 33-cup strawberries blended with kale,antro, cucumber and juice of 1 lemon.scoop of Infinite One Agmatine, l-lysine,nnamon pills, Chromium picolinate.

eal 4oz turkey0 asparagusrice cakes with jelly sugar free6 oz. of cranberry natural juice (no sugar)

eal 5egg whites, 1 yolk, cayenne pepper,nnamon, and sea salt, 1 tsp. coconut oil withcup of broccoli or green beans.

eal 60g Infinite Labs Isolate protein powder,ended with 1/4 avocado, 8oz of water and 2e cubes (I like to add trivia for sweetness)

eal 7 (if I’m hungry)oz of baked salmon with lettuce.

ND FIT

My proudestachievement when I decidchange my lifamily, friendgreat career inbehind to folheart, my dreand my intuihere in the UStates. WhenI wasn’t sure I was going thow I was gobe able to paexpenses of liin America aI didn’t even proper EngliSometimes w

to take a chanin order to athe things we When there there is a way

My advice tolooking to coor get involvthe fitness inis once you mthat decision remember no worthwhile ceasy. You havalways keep i why you starthe beginninkeep the visio where you wto go. Also, msure that yougood suppor

around you aalways keep penergy arounRemember thbe obstacles i way but youovercome themay fall but ystand back upNever quit.

Daily supplements:

Vitamin CGreen ea ExtractCLA L-Lysine Whey ProteinCreatineVitamin DVitamin EChromium PicolateCinnamon extractGarlicBeta Alanine ArginineCoffee ExtractPre-Workouts


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Most athletes are done with their meals whereas older adults are not even a quarter of the way finished. Eating slow is associated with a number of health benefits, such as improveddigestion and greater weight control. Conversely, eating a meal fast results in impaireddigestion. One of the most important benefits of eating slowly is that it gives your bodytime to recognize that you’re full. It takes about twenty minutes from the start of a mealfor the brain to send out signals of satiety. Eating slowly helps you to eat less because ifgives your body time to receive the appetite regulation signal to stop eating.

I don’t knowif you haveever seen olderpeople eat,but they tendto eat slow,and that’ssomethingthatbodybuildersand athletescan learnfrom.

Both large-scale population studies andresearch on smaller groups who habituallyeat quickly concur:

At the University of Rhode Island,researchers examined how eating speedaffected the early stages of digestiveprocessing by observing 60 young adults eat

a meal.

Slow eaters consumed 2 ounces of foodper minute.

Medium-speed eaters consumed 2.5ounces of food per minute.

Fast eaters consumed 3.1 ounces perminute. Tey also took larger bites andchewed less before swallowing.

Fast eatersgain more

weight overtime versusslow eaters.

What Athletes Can Learn from their

Grandparents

Your

Health

efficiency. wenty elderly volunteers, between the aof 60-75, were involved in the study. en of themhad healthy natural dentition, and the other 10 weedentulous and wore complete dentures. Basically,those who had teeth were able to chew their foodmore effectively than those that wore dentures. Atthe end of the study, a rapid increase in plasmaaminoacidemia and plasma leucine entry rate wobserved after meat intake in dentate subjects.

In complete denture wearers the increase in leucineentry rate was delayed, and the amount of leucineappearing in peripheral blood during the wholepostprandial period was lower than in dentatesubjects. Postprandial whole-body protein synthesi was lower in denture wearers than in dentate subje(30% compared with 48% of leucine intake,respectively).

Meat proteins could be classified as fast digestedproteins. However, this property depends on thechewing capacity of elderly subjects. Tis studyshowed that meat protein utilization for proteinsynthesis can be impaired by a decrease in thechewing efficiency of elderly subjects.

So to sum up the studies, eating slowly not only keyour weight in check, but also can result in greaterprotein synthesis…so chewyour food slowly and enjoythe health benefits.

What this means is that fast eaters are putting downmore food than the slow eating group, additionally,food is getting less time to digest and less feedbackfrom the brain to stop eating.

In another University of Rhode Island study,researchers served lunch on two different occasionsto 30 normal-weight women. Te meal in bothcases consisted of an enormous plate of pasta with atomato-vegetable sauce and some Parmesan cheese,along with a glass of water.

At each visit, researchers instructed the women to eatto the point of comfortable fullness. But during onevisit, they also told them to eat as quickly as possible, while on the other visit, participants were asked toeat slowly and to put down their utensils betweenbites.

When the researchers compared the difference infood consumption between the quickly eaten lunchand the slowly eaten lunch, here is what they found:

When eating quickly the women consumed

646 calories in 9 minutes.

When eating slowly the women consumed

579 calories in 29 minutes.

Tat is 67 less calories in 20 more minutes! So if you are looking to control your weight, make aconscious effort to eat more slowly.

Now here comes the last piece of evidence to show why you should slow down your eating.

Eating fast and not chewing your food properlyslows down protein synthesis rates. ake a look atthe following study, which examined elderly people

eating, and how their food was properly chewed. Terate of protein digestion affects protein utilization inelderly subjects.

Although meat is a widely consumed protein source,little is known of its digestion rate and how it can beaffected by the chewing capacity of elderly subjects.Researchers measured the absorption rate of meatprotein, and to estimate the utilization of meatprotein in elderly subjects with different chewing

WHAT ATHLETES CAN LEARN FROM THEIR GRANDP


32/40

NEXTLEVEL

TAKE YOURTRAINING

TO THE By Joe Palumbo, IFBB Pro


33/40


Your body is smart enough and capable enough to dowhatever it takes to adapt to its environment.

Hitting a plateau is quite common and you shouldn’t flipout when it happens. Just know you must bust throughit, and here is how.

For muscle to grow, gain in strength, increase inperformance, or improve in fitness, the human bodyMUST be forced to adapt to a pressure above andbeyond what it has previously experienced.Progression… It doesn’t need to be shocked orconfused, it needs to be consistently challenged.

There are different methods of training that will help youreach levels of intensity and bust out of your plateau.Here are some examples of my favorite workouttechniques that will help you break through that trainingplateau and start putting results back into your routine.

Your workoutroutine is just

that…

“A routine”;the same

thing overand over,causing a plateau.

We’ve all been there. Whether we’re trying tolose the last 10 pounds, or add more musclemass…then it hits us; that point in our progresswhere everything seems to come to a halt. A plateau occurs when you stall out on progressdespite continuing to do all of the right things…

A plateau is when our bodies become accustomedto the stresses we place upon it throughout weighttraining. It can also become accustomed to acertain caloric intake. When you don’t adjust yourcaloric intake after your metabolism requires morecalories to fuel your body for more muscle growth,you will plateau! When you train too often, or too

long you begin to enter overtraining syndrome(OTS), which always leads to a plateau andfrustrations.

Think about this…the human body doesn’t carethat you have some type of workout/exercisegoal in mind. It doesn’t care that you want tobuild muscle, or lose fat, or get toned, or becomestronger, or improve performance.Your body’s sole purpose is to keep you alive andfunctioning as efficiently as possible.

SUPER SETS

The concept behind the super set is to alternateexercises rapidly with almost no rest in between. Asuper set involves doing two different exercises in arow for different body parts. This works best whenusing opposite muscle groups. Here’s the advantage,while training the second muscle group, the first groupis getting “rest” or “recovering”. This is a much fasterworkout with greater results. The objective is to do themback to back without rest or with as little rest as possible,the quicker with more intensity, the better.

DROP SETS

Drop sets are essentially a technique where you performan exercise and then drop (reduce) the weight andcontinue for more reps until you reach failure. The reasonwhy drop sets work is that in any given set you are onlyrecruiting a certain amount of muscle fibers. By thenstripping the weight down, and going lighter for higherreps, you recruit different muscle fibers (fast and slowtwitch fibers). There are significant benefits to mixingfast and slow twitch muscle fibers. Aerobic slow-twitchexercises increase stamina and oxygen supply, allowing

the body to burn energy (calories) for longer periodsof time. Fast-twitch exercises burn considerably moreenergy in less time, and can lead to gains in muscle massthat may help trigger weight loss, lower blood pressure,and improve strength.

REST AND PAUSE

This will add some intensity to your workout. Rest-pausetraining breaks down one set into several mini-sets, witha short rest between each. Using the bench press toillustrate how a rest pause set would look, instead ofcranking out five reps straight on the bench press, youwill rack the bar after each rep to give your muscles 10-15 seconds to recover before doing the next rep. Usingthis rep scheme will allow you to handle much heavierloads than you would normally use during regular repschemes.Which do you think is going to generate more musclegrowth; a set of five reps straight in the bench press with250 lbs., or five rest-pause reps with 300 lbs. on thebench press? There is no doubt that the heavier load willresult in more muscle growth. This is a favorite for powerand strength athletes.

GIANT SETS

Giant sets are a great tool for saving you time in thegym while delivering major results. A giant set consists

of 4 exercises with 10 reps all performed back to backwith no rest, four different exercises working the samemuscle group. For example, a chest giant set mightconsist of 10 reps on a flat bench press, 10 reps ofdumbbell pec flyes, 10 reps on a decline bench press,and 10 reps of incline dumbbell presses. You can tailorthe giant set to whatever muscle group you’d like. Whenperforming a giant set, quickly move from exerciseto exercise. Your rest period sh

muscle media june15

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