Some say that to develop your front delts fully, you have to spend time training them directly with front delt isolation exercises.

Others believe this is wasted labor. According to them, pressing exercises train your front delts better than isolation exercises, so there’s no need to waste your time with front delt raises and the like, provided you’re already doing plenty of pressing.

Who’s right?

Learn the best front delt exercises, according to science, in this article.

Table of Contents

• What Are the Front Delts?
• How to Train the Front Delts, According to Science
• The Best Front Delt Exercises
• 1. Standing Overhead Press
• 2. Seated Overhead Press
• 3. Shoulder Press
• 4. Arnold Press
• 5. Incline Bench Press
• 6. Incline Dumbbell Press
• 7. Bench Press
• 8. Close-Grip Bench Press
• 9. Dumbbell Bench Press
• 10. Dip
• The Best Front Delt Workout

What Are the Front Delts?

The deltoid muscles—or “delts”—are the muscles that cover your shoulder joints and help your upper arms move forward, upward, and backward.

Each deltoid is made up of three sections or “heads:” the anterior deltoid, the lateral deltoid, and the posterior deltoid. 

Here’s how they look on your body:

The anterior deltoids are commonly referred to as the “front delts” because they’re located on the front of your body. Their main function is to assist shoulder flexion (bringing your arms from by your sides in an arc until they’re above your head), though they also play a role in stabilizing the shoulder joint.

How to Train the Front Delts, According to Science

Multiple studies show that the front delts are heavily involved in all pressing exercises, more so than during front delt isolation exercises like the front delt raise.

As such, there’s no reason to do front delt isolation exercises in your program, provided it already includes plenty of heavy pressing exercises, such as the overhead press, bench press, and Arnold press.

Research also shows that the more upright you are during a pressing exercise, the more the front delts contribute. For example, while the dumbbell bench press, incline dumbbell bench press, and shoulder press all train the front delts to a high degree, the incline variation trains them more than the flat variation, and the shoulder press (which involves sitting upright) trains them the most.

Lastly, there’s some evidence that pressing exercises involving dumbbells increase front delt activation more than barbell exercises. Some people take this to mean that dumbbell exercises are superior to barbell exercises for training your front delts.

There are three reasons this probably isn’t the case:

1. More muscle activation doesn’t always lead to more muscle growth.
2. You typically can’t lift as much weight on dumbbell exercises as you can on barbell exercises, which limits their muscle-building potential.
3. Progress on dumbbell exercises is often slower than progress on barbell exercises, which means you can’t progressively overload them as effectively.

That said, there are benefits to using dumbbells for training your front delts.

For instance, dumbbells allow you to use a slightly longer range of motion, which is generally better for muscle and strength gain, and they train both sides of your body independently, which helps you identify and correct muscle and strength imbalances because one side can’t “take over” from the other.

Dumbbell exercises also allow your limbs to move more freely than many barbell exercises, so you can slightly alter your movements to avoid pain. This makes them helpful when “training around” an injury or if barbell exercises aggravate your shoulders, elbows, or wrists. 

Thus, the best way to train your shoulders is with a mixture of compound barbell and dumbbell pressing exercises at varying inclines that allow you to lift heavy weights safely and progress regularly.

The Best Front Delt Exercises

1. Standing Overhead Press

How to:

1. Set a barbell in a rack at the same height as your upper chest. 
2. Grip the bar with a shoulder-width grip and your palms facing away from you.
3. Unrack the barbell and take a small step backward with each foot, keeping your wrists stacked over your elbows, and your elbows tucked close to your sides. 
4. Plant your feet just outside of shoulder width, brace your core, squeeze your glutes, and push the bar toward the ceiling. 
5. Once your arms are straight and your elbows are locked out, reverse the movement and return to the starting position.

2. Seated Overhead Press

How to:

1. Set up an upright bench in a squat rack or power rack, or use a seated barbell overhead press station.
2. Sit in the seat and press your back against the bench, reach your arms overhead, and note the height of your wrists in relation to the rack—this is the height you should set the barbell on the hooks.
3. Set the barbell on the hooks at the appropriate height, sit down, and grip the bar with a shoulder-width grip and your palms facing away from you.
4. Unrack the barbell and lower it to your collarbone.
5. Once the bar reaches your collarbone, press the bar toward the ceiling and return to the starting position.

3. Shoulder Press

How to:

1. While sitting on an upright bench, hold a dumbbell in each hand and rest them on your thighs. 
2. Hoist the dumbbells up so you’re holding them just above your shoulders with your palms facing away from you, nudging them with your thighs to get them into position.
3. Press the dumbbells straight up toward the ceiling until your arms are straight and your elbows are almost locked. 
4. Lower the dumbbells and return to the starting position.

4. Arnold Press

How to:

1. While sitting on an upright bench, hold a dumbbell in each hand and rest them on your thighs.
2. Hoist the dumbbells up so you’re holding them just in front of your shoulders with your palms facing toward you, nudging them with your thighs to get them into position.
3. Press the dumbbells straight up over your head while rotating your wrists until your arms are straight, your elbows are locked, and your palms are facing away from you.
4. Reverse the movement and return to the starting position.

5. Incline Bench Press

1. Lie on a bench that’s angled at 30-to-45 degrees and place your feet flat on the floor. 
2. Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back. 
3. Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
4. Bring the barbell to your upper chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body. 
5. When the bar touches your chest, explosively press the bar back to the starting position.

6. Incline Dumbbell Press

How to:

1. While lying on a bench that’s angled at 30-to-45 degrees, hold a dumbbell in each hand and rest them on your thighs. 
2. Lie back, hoisting the dumbbells up so you’re holding them on either side of your chest by giving them a nudge with your thighs.
3. Press the dumbbells straight up over your upper chest until your arms are straight and your elbows are locked.
4. Lower the dumbbells to the starting position.

7. Bench Press

How to:

1. Lie on a flat bench with your feet flat on the floor, directly under your knees. 
2. Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back. 
3. Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
4. Bring the barbell to the middle of your chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body. 
5. When the bar touches your chest, explosively press the bar back to the starting position.

8. Close-Grip Bench Press

How to:

1. Lie on a flat bench, pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
2. Grip the barbell with a shoulder-width grip or slightly narrower and unrack the barbell so it’s directly above your chest.
3. Lower the barbell to your lower chest while keeping your elbows tucked at about a 30-degree angle relative to your torso.
4. When the bar touches your chest, explosively press the bar back to the starting position

9. Dumbbell Bench Press

How to:

1. While sitting on a flat bench, hold a dumbbell in each hand and rest them on your thighs. 
2. Lie back and bring the dumbbells up so you’re holding them on either side of your chest by giving them a nudge with your thighs.
3. Press the dumbbells straight up over your chest until your arms are straight and your elbows are locked. 
4. Lower the dumbbells to the starting position.

10. Dip

How to:

1. If you’re using a dip belt, wrap the chain around your waist, add the desired amount of weight to the chain, and fasten the carabiner.
2. Grab hold of both handles of a dip bar or dip station, then press yourself up by straightening your arms and gently jumping off the ground so that your arms are straight and supporting your entire body weight. 
3. Keep your torso upright to emphasize your triceps, bend your knees to keep your feet from touching the ground, and lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
4. Press hard into the handles to drive your body back up to the starting position.

The Best Front Delt Workout

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, the best way to develop any muscle, including the front delts, is to train it in different ways, from different directions, and at different angles.

Here’s a front delt workout that does just that:

• Standing Overhead Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Incline Bench Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
• Dumbbell Bench Press: 3 sets of 6-to-8 reps with 2-to-3 min rest
• Dip: 3 sets of 6-to-8 reps with 2-to-3 min rest

(And if you’d like even more specific advice about what exercises to include in your training program to reach your health and fitness goals, take the Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)

The post The 10 Best Front Delt Exercises appeared first on Legion Athletics.

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Even if you narrow your focus to fitness research, it would take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.

This is why my team and I spend thousands of hours each year dissecting and describing scientific studies in articles, podcasts, and books and using the results to formulate our 100% all-natural sports supplements and inform our coaching services. 

And while the principles of proper eating and exercising are simple and somewhat immutable, reviewing new research can reinforce or reshape how we eat, train, and live for the better. 

Thus, each week, I’m going to share three scientific studies on diet, exercise, supplementation, mindset, and lifestyle that will help you gain muscle and strength, lose fat, perform and feel better, live longer, and get and stay healthier. 

This week, you’ll learn the “secret” to keeping weight off when you finish dieting, how risky powerlifting is, and if doing HIIT while pregnant is healthy.

Table of Contents

• And the “secret” to weight-loss maintenance is . . .
• Powerlifting isn’t dangerous.
• Doing HIIT while you’re pregnant improves blood flow to your baby.

And the “secret” to weight-loss maintenance is . . .

Source: “Successful weight loss maintenance: A systematic review of weight control registries” published on February 12, 2020 in Obesity Reviews.

Losing weight is tough.

But as anyone who perennially maintains a trim physique will tell you, the real challenge isn’t losing weight but keeping it off.

That’s why most people regain any weight they lose when they finish dieting.

This problem is so prevalent that for the past few decades, scientists at several universities have been gathering information from successful dieters about what helped them lose weight and keep it off.

Recently, scientists at the University of Lisbon pooled and analyzed these weight-loss “registries” to see if they could spot trends that might help others maintain weight loss.

Their results showed that the best strategies for keeping weight off are:

• Having healthy foods available at home.
• Eating breakfast.
• Increasing protein and fiber-rich food and vegetable consumption.
• Exercising regularly.
• Reducing sugary and fatty food consumption.

Among the least frequently reported strategies were following a “special diet,” consuming weight-loss supplements, and, interestingly, receiving professional help from a hypnotist, weight-loss group, or personal trainer.

The results also showed that maintaining weight loss becomes gradually easier, perhaps because the behaviors that ensure successful weight-loss maintenance become habits that demand less conscious effort.

At a time when silver bullets such as fad diets and weight-loss supplements are as popular as ever, these results are a valuable reminder that those who successfully lose weight and keep it off avoid these distractions and focus on what works: following a protein- and fiber-rich diet that’s mainly composed of minimally processed, nutritious foods and regularly exercising.

The only two surprises were the results regarding breakfast and professional help.

Most research shows that breakfast eaters are about as likely to lose weight and keep it off as breakfast skippers, which is why I still think you should eat or skip breakfast based on your preferences.

Likewise, a mountain of evidence shows that seeking diet advice from a qualified professional aids weight loss and maintenance. While the dieters in this study tended not to seek professional help, there’s nothing to suggest it wouldn’t have made their weight-loss journey easier.

For instance, the dieters also identified “emotional eating” (eating to soothe negative emotions) as one of the biggest barriers to enduring weight loss. An effective way to deal with emotional eating is to have contingency plans when emotions strike. 

Fathoming these plans alone can be challenging, but they become more manageable with guidance from an experienced coach.

That’s why I think getting help, whether from trusted online sources, podcasts, books, or coaches, is an indispensable tool for ensuring long-lasting weight loss for some people.

(And if you’d like an expert to give you everything you need to build your best body ever, including custom diet and training plans, exercise technique coaching, emotional encouragement, accountability, and more, contact Legion’s VIP one-on-one coaching service to set up a free consultation. Click here to check it out.)

TL;DR: The best ways to ensure long-term weight loss are following a protein- and fiber-rich diet that’s mainly composed of minimally processed, nutritious foods and exercising regularly.

Powerlifting isn’t dangerous.

Source: “Safety of powerlifting: A literature review” published on January 19, 2021 in Science and Sports.

Many people think the “Big 3” are dangerous.

That is, they think squatting thrashes your knees, deadlifting is detrimental to your lower back, and benching banjaxes your shoulders.

You can find plenty of videos of powerlifters injuring themselves, too, but how common is this really? 

Are these incidents the exception or the rule? 

That’s what scientists at the University of Murcia wanted to puzzle out by reviewing the data from 11 studies involving 763 powerlifters—athletes who spend the vast majority of their training time practicing the squat, deadlift, and bench press. 

The results showed that, on average, powerlifters suffer 1-to-4.4 injuries per 1000 hours spent training. The most common injuries in non-disabled athletes were to the shoulders, lower back, hips, and knees, and the shoulders, pectorals, and elbows in paralympic athletes (though this is because the bench press is the sole lift performed in paralympic powerlifting).

To put these figures into perspective, injury rates in soccer (15 per 1000 hours), running, and CrossFit (both ~10 per 1000 hours) are all significantly higher, making powerlifting a relatively safe sport. 

How do these numbers relate to the average weightlifter?

Most gym-goers don’t follow programs that are as rigorous as powerlifting programs. For example, my Bigger Leaner Stronger and Thinner Leaner Stronger programs for men and women include exercises like the squat, deadlift, and bench press, but these aren’t the sole focus. 

This is significant because limiting the time you spend doing these exercises reduces your risk of them causing repetitive strain injuries.

What’s more, programs like Bigger Leaner Stronger and Thinner Leaner Stronger don’t involve training as close to your one-rep max as most powerlifting programs, which means they don’t beat up your joints and connective tissues as much, further reducing your risk of injury.

As such, most recreational weightlifters probably have a similar injury rate to bodybuilders, which according to this study, is about 1 injury per ~4000 hours of training.

Even then, you can take steps to reduce your risk further. 

If you’re prone to low-back problems, switching to the sumo or trap-bar deadlift instead of the conventional deadlift may help since both variations place less stress on your spine.

Or, if back squatting irritates your knees, try the more knee-friendly front squat. You could also lower yourself slower during the squat. This gives you more control and prevents you from “falling” into positions that stress your knees.

And if your shoulders cry uncle while bench pressing, do the following:

• Tuck your shoulder blades down and squeeze them together for your entire set.
• Use a 1.5 times shoulder-width grip or narrower.
• Keep your elbows at a 30-to-60-degree angle relative to your torso.
• Touch the bar on your chest at nipple height.
• Only do 3-to-6 weekly sets of the flat barbell bench press (this doesn’t mean you can’t do other pressing exercises like the incline bench press, dumbbell bench press, dip, and so forth).

TL;DR: Powerlifters can expect 1-to-4.4 injuries per 1000 hours they spend training, which makes powerlifting significantly safer than soccer, running, and CrossFit.

Doing HIIT while you’re pregnant improves blood flow to your baby.

Source: “Acute fetal response to high-intensity interval training in the second and third trimesters of pregnancy” published on August 25, 2021 in Applied Physiology, Nutrition, and Metabolism.

For many women, pregnancy is not the time for exercise.

Instead, it’s a time for resting, nesting, and prepping for when their baby arrives, all of which, they believe, leaves little time to train.

However, research shows that exercising during pregnancy confers many physical and mental health benefits to both mother and child, before, during, and after birth. That’s why scientists are keen to find ways to make exercising during pregnancy as time-efficient and accessible as possible.

Some believe the answer is high-intensity interval training (HIIT). 

HIIT involves repeated bouts of almost all-out exercise interspersed with periods of low-intensity recovery. One of the main benefits of HIIT workouts is that they’re typically short, which should make them easier to schedule for expectant mothers. 

The only problem is that while research shows that HIIT workouts don’t harm an unborn baby (provided you stay below 90% of your maximum heart rate), we know little about how HIIT affects a fetus.

To help clarify this blindspot, scientists at Queen’s University had 14 active pregnant women in their third trimester do 3 rounds of a HIIT-style weightlifting circuit involving the kettlebell swing, banded chest press, goblet squat, dumbbell row, lunge, and Pallof press.

The women did each exercise at near maximum intensity (about an 8 on the RPE scale) for 20 seconds, then took 1 minute of active rest between exercises, during which time they marched in place. Once they’d finished a full circuit, they took 2 minutes of complete rest. The entire workout took 25 minutes and included just 6 minutes of intense exercise.

The results showed that HIIT-style weightlifting had no adverse effects on fetal heart rate or umbilical blood flood. The training also significantly improved blood flow through the umbilical artery, sending more blood and oxygen to the developing baby.

While we’ve known for some time that exercising during pregnancy is healthful, this is the first study to show that HIIT-style weightlifting offers significant benefits to an unborn child. You don’t need to train for long, use specialized equipment, or have much space to get these benefits either, which will hopefully encourage more women to stay active during pregnancy.

Of course, not everyone can train when they’re expecting, so be sure to clear any training program you undertake while pregnant with your doctor. However, if you’re medically cleared to train during pregnancy, and you want a simple program to keep you and your baby healthy, do the following program on 3 non-consecutive days per week:

TL;DR: HIIT-style weightlifting during pregnancy is safe for mother and child and improves blood flow and oxygen supply to the developing baby.

The post Research Roundup #28: Weight-Loss Maintenance, Powerlifting Risk, and Weightlifting While Pregnant appeared first on Legion Athletics.

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What’s the best rep range for newbies? Should you do long fasts? How do sleep problems affect muscle gain and fat loss? How often should you refeed while cutting? How can women be healthy while minimizing weight gain during pregnancy? All that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun.

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

0:00 – Join my podcast giveaway! http://muscleforlife.show/giveaway

2:09 – What is your motivation to keep training since your strength gain has drastically slowed down?

7:16 – Would you recommend 8 to12 or 4 to 6 reps for slim newbies during the first steps?

14:19 – What are your thoughts on long fasts done regularly for 48 hours or longer? 

16:26 – How often should refeed days happen?

19:32 – Does sleep apnea have a big effect on muscle gain and fat loss or is it minimal?

20:30 – How can women be healthy and minimize weight gain during pregnancy?

21:17 – Do I need specific gym shoes or do running shoes work?

21:52 – What are some of the signs your body needs to reverse diet?

Mentioned on the Show:

I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway

What did you think of this episode? Have anything else to share? Let me know in the comments below!

The post Ep. #1003: Q&A: Refeeds While Cutting, Sleep Problems, My Motivation to Train, and More appeared first on Legion Athletics.

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How little training can you get away with while still making progress or at least maintaining what you’ve already built? 

There’s been a recent trend in the fitness space that more training volume is better. That’s great if you have lots of time to train, but not everyone wants to spend as much time as possible in the gym. 

In fact, many people want to know how to optimize their training so they can get more out of less. 

So, how little training can they get away with? The answer is that it’s less than many people think, and that’s what you’re going to learn about in this podcast.

Returning to the podcast is John North, and we’re discussing minimalist training and time-efficient workouts. In case you’re not familiar with John, he and I have been working together behind the scenes for years on articles, books, podcasts, and other content. In fact, he’s the Director of Content for Legion. 

He’s also completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health. So he walks the walk and know a thing or two about both endurance and strength training, and helping people get into the best shape of their lives.

In our discussion about minimalist training programs, we chat about . . .

• Quality versus quantity when it comes to your workouts
• The “minimum effective dose” of training depending on your goals and experience level
• How to program short workouts and create effective minimalist programs
• Training frequency and splitting up longer workouts into shorter daily sessions
• How much training is needed to maintain your physique
• And more . . .

So, if you’re curious about how much training you really need to do to make progress or just maintain your size and strength, and how to program minimal workouts, you’re going to enjoy this podcast!

Timestamps:

0:00 – Join my podcast giveaway! http://muscleforlife.show/giveaway

6:10 – Could you do 15-30 minutes of strength training per day and still produce decent results?

13:18 – Is there significant benefits to training seven 15 minute strength training workouts as opposed to doing two or three longer strength training workouts?

20:17 – What is that threshold range? 

35:09 – How would you program shorter workouts?

39:28 – If you’re working out 3 days per week, do you recommend a full-body or split routine? 

1:02:36 – Is there anything you would like to add?

1:18:54 – Where can people find your work?

Mentioned on the show: 

I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway

What did you think of this episode? Have anything else to share? Let me know in the comments below!

The post Ep. #1002: John North on Minimalist Training Programs appeared first on Legion Athletics.

Despite decades of research attempting to answer this question, most experts aren’t sure.

Some say they’re benign or even somewhat beneficial if they’re substituted for caloric sweeteners like sugar. 

Others claim even the tiniest amounts (like that found in a stick of sugar-free gum) pose a serious health risk.

In this article, we’ll look at what science says about the health effects of eating artificial sweeteners, so you can decide for yourself whether you should consume them. 

Table of Contents

• What Are Artificial Sweeteners?
• Are Artificial Sweeteners Bad for You?
• Artificial Sweeteners and Cancer
• Artificial Sweeteners and Diabetes
• Artificial Sweeteners and Weight Gain
• Artificial Sweeteners and Gut Health
• Conclusion

What Are Artificial Sweeteners?

Artificial sweeteners, also known as “sugar substitutes” or “high-intensity sweeteners,” are chemicals used to sweeten foods. 

They come in two types: Nutritive and non-nutritive sweeteners. Nutritive sweeteners contain calories, while non-nutritive sweeteners contain few or no calories.

Artificial sweeteners are far sweeter than table sugar (up to 20,000 times sweeter), which means you only need to use a tiny amount to achieve a similar level of sweetness.

There are six FDA-approved artificial sweeteners:

1. Advantame: Advantame is approximately 20,000 times sweeter than sugar and contains no calories.
2. Acesulfame potassium: Acesulfame potassium (also called acesulfame K, acesulfame potassium, or Ace-K) is sold under the brand names Sunett and Sweet One. It’s ~200 times sweeter than sugar, contains no calories, and is often combined with other sweeteners.
3. Aspartame: Aspartame brand names include Nutrasweet, Equal, and Sugar Twin. It’s ~200 times sweeter than sugar and contains 4 calories per gram.
4. Neotame: Neotame is sold under the brand name Newtame, is ~7,000-to-13,000 times sweeter than sugar, and contains no calories.
5. Saccharin: Saccharin brand names include Sweet and Low, Sweet Twin, Sweet’N Low, and Necta Sweet. It’s ~200-to-700 times sweeter than sugar and contains no calories.
6. Sucralose: Sucralose is sold under the brand name Splenda, is ~600 times sweeter than sugar, and contains no calories.

Are Artificial Sweeteners Bad for You?

People fear that artificial sweeteners harm health in many ways, but the most common concerns are that they cause cancer, diabetes, and weight gain and damage your gut health.

Let’s look at what science says about each of these worries.

Artificial Sweeteners and Cancer

The fear that artificial sweeteners cause cancer dates back to 1970 when a study showed that mice that consumed huge amounts of saccharin and cyclamate (an artificial sweetener that the U.S. regulatory authority subsequently banned) had an increased risk of bladder cancer.

Over the following decades, multiple studies showing no link between artificial sweeteners and cancer risk in humans tempered these concerns.

Recently, a large cohort study conducted by scientists at Sorbonne Paris Nord University rewakened this worry when it found that people who consume artificial sweeteners (particularly aspartame and acesulfame-K) had a higher risk of cancer than those who didn’t.

While a cursory glance at these results paints an unsettling picture, a more thorough reading uncovers a couple of reasons to be wary of the findings.

First, it was an observational study, which means it can only show that artificial sweeteners and cancer are correlated, not that one causes the other. 

Given that the artificial sweetener consumers with the highest cancer risk were also more likely to smoke, be less physically active, have diabetes, and eat less fruit, fiber, vegetables, and whole grains and more salt and sugar than those who didn’t eat artificial sweeteners, other confounding variables likely contributed to their higher cancer risk.

Second, the researchers found that people who ate artificial sweeteners in small amounts had a higher cancer risk than those who ate them in large amounts. This is strange since if artificial sweeteners “cause” cancer, you’d expect to see a dose-response relationship, where the more you eat, the higher your risk of cancer—but this isn’t the case.

It’s also worth putting the findings of this study into perspective. 

Based on the findings, many media outlets reported that artificial sweeteners “increase cancer risk by 13%,” which is a scary thought. This isn’t exactly what the study found, though.

The results actually showed that people who consume artificial sweeteners have a 13% relative increase in cancer risk compared to those who don’t. A relative increase, however, isn’t the same as an absolute increase.

For example, if you usually have a 5% risk of cancer, and you eat artificial sweeteners, causing a relative increase in cancer risk by 13%, your overall cancer risk is now 5.65% (your overall cancer risk would only jump to 18% if it were an absolute increase).

In other words, even if we were to take these results at face value, the effect of artificial sweeteners on cancer risk is relatively small—smaller than the effect of eating red meat on cancer risk, according to some research.

At bottom, most studies suggest there’s no link between artificial sweetener intake and cancer, and those indicating otherwise show that any risk is negligible. As such, it’s probably safe to conclude that artificial sweeteners have either no or minimal effect on cancer risk.

Artificial Sweeteners and Diabetes

While there appears to be an association between artificial sweeteners and diabetes, we don’t yet understand whether artificial sweeteners contribute to or help prevent diabetes.

For instance, several studies have shown that artificial sweeteners don’t raise blood sugar or insulin levels in humans. This is typically beneficial for metabolic health (and thus diabetes risk) since maintaining relatively low blood sugar and insulin levels is generally better than having high levels.

Conversely, several observational studies have linked consuming artificial sweeteners with an increased risk of developing type 2 diabetes. 

Again, observational studies can’t tell us that artificial sweeteners cause diabetes, only that people who develop diabetes also regularly consume artificial sweeteners. Nonetheless, this suggests a connection between consuming artificial sweeteners and diabetes risk.

Animal research muddies the waters further.

Some studies on rodents and animal cells show that artificial sweeteners “disrupt” the gut microbiome (the microbes in your intestines), triggering the release of inflammatory proteins that interfere with insulin’s ability to remove glucose from the blood, which could lead to insulin resistance and diabetes.

Others, however, show that rats given artificial sweeteners produce more short-chain fatty acids.

Short-chain fatty acids are compounds produced by the “friendly bacteria” in your gut that are crucial for maintaining optimal metabolic and intestinal health and that may increase fat burning, limit fat storage, and fight inflammation, all of which can help you avert diabetes.

Since most human research suggests that artificially sweetened food and drinks are generally better for metabolic health than sugary alternatives, it’s likely safe to consume them in moderation. 

Still, we need more long-term human research before we can definitively say that artificial sweeteners positively affect diabetes risk.

This is really the biggest rub with artificial sweeteners: we just aren’t sure what the long-term effects are for all of them. 

Artificial Sweeteners and Weight Gain

Artificially sweetened food and drinks typically contain fewer calories than sugary alternatives, so many people use them to aid weight loss. Research on how artificial sweeteners affect body weight isn’t always clear, though.

For example, while there’s evidence that artificial sweeteners increase your appetite and cravings for sweet treats and thus contribute to weight gain, other research shows that people who substitute sugar-sweetened food and drinks with artificially sweetened fare feel less hungry, eat fewer calories, and find losing weight easier.

What’s more, multiple observational studies have uncovered a link between consuming artificial sweeteners and obesity. However, most randomized controlled trials (the “gold standard” of scientific research) show consuming artificial sweeteners in place of sugar aids fat loss.

Given the results of the highest-quality research, it’s safe to assume that artificial sweeteners aid weight loss for most people.

Artificial Sweeteners and Gut Health

Your gut microbiome and the fermented products it creates are key to numerous aspects of your health, including your body weight, insulin sensitivity, metabolic health, immune function, and sleep.

Most human and animal studies show that artificial sweeteners alter the composition of your gut microbiome, which means they could affect your health—though not necessarily negatively.

For example, as we’ve already seen, artificial sweeteners increase short-chain fatty acid production. While research suggests this reduces appetite and increases calorie and fat burning in animals, some human research has tentatively linked it to obesity. One way it might do this is by enabling the body to “extract” more energy (calories) from foods that would otherwise pass through your body undigested.

That said, other human and human cell studies have found that short-chain fatty acids may regulate appetite and increase energy expenditure. This would likely improve body weight and thus insulin sensitivity and metabolic health. 

There are three more studies in living humans worth mentioning.

In one, researchers found that the gut microbiome of 4 out of 7 healthy people changed after consuming large amounts of saccharin, which inhibited how their bodies’ controlled blood sugar for as long as 7 days after the trial.

In another, researchers found that saccharin, sucralose, aspartame, and stevia altered the gut microbiome in healthy people, and that saccharin and sucralose elevated blood sugar levels.

And in the last, researchers found that feeding people large amounts of saccharin had no effect on the gut microbiome or blood sugar control.

Given the conflicting evidence, it’s too early to say whether artificial sweeteners damage gut health or not. Until scientists conduct more research in humans, the safest bet is to consume artificial sweeteners in moderation or not at all.

Conclusion

Research on how artificial sweeteners affect human health is still early days, so it’s hard to draw firm conclusions about their long-term effects.

That said, current evidence suggests that artificial sweeteners aren’t the health hazard many claim they are. If they increased disease risk and ruined our metabolic health the way some suppose, long-term trials probably would have served up more hints this is the case—but they haven’t.

In most cases, studies report negligible effects on metabolic health, with some suggesting artificial sweeteners offer some benefits.

Still, there are plenty of tip-offs in the literature to suggest artificial sweeteners aren’t all good. Thus, the best thing to do for now is to consume them in moderation or not at all. 

It’s also important to remember that every artificial sweetener is a unique molecule with its own effects on the body. Just because one artificial sweetener is proven to be relatively safe or unsafe doesn’t mean you can apply those findings to the rest of them. 

In other words, you need to look at each one individually when deciding what the risks and benefits are. 

The post Are Artificial Sweeteners Bad for You? appeared first on Legion Athletics.

“This online program is designed to develop foundation nutrition skills and broaden the knowledge of emerging athletes,” NSWIS Sports Dietitian Rebecca Haslam said. 

“The course teaches them how nutrition can be a vehicle to improve their performance.” 

The program delves into the basics of the five food groups, macronutrients such as carbohydrates and protein and micronutrients like iron and calcium. It then focuses on nutrition for pre and post training and nutrition for competition.  

“It’s very engaging with video, infographics, flip cards, downloadable work sheets, and animations, which are a fun way to get across concepts that might be a bit tricky to understand,” Rebecca said.  

Comprised of four modules, the program is aimed at 14 – 17-year-old athletes and encourages parents to participate in the learning journey.   

“If the parents are on the same page, it is a lot easier for the athletes to implement better nutrition practices.” 

The program also supports athletes as they start to travel for their competition.  

“It provides information on how to make better nutrition choices when travelling, how to sync nutrition with their competition timeline and how to eat on a budget.  

“The athletes can refresh and come back to the key parts when they need to and look for information such as – what I should be eating when I am competing?” 

The content is simple enough for younger athletes to grasp and older athletes could also benefit from the knowledge. 

“It’s self-paced and each module has a learning activity and reflection that reinforces learned knowledge and asks the athletes to demonstrate they know how to implement the skills and knowledge they have acquired.” 

The program facilitates self-directed learning and is available on demand. It is comprised of four modules, each taking approximately 30 minutes to complete. 

“Ultimately this course will prepare our emerging athletes with the knowledge and skills they require to enhance their sport performance.”  

Over the last 18 months NSWIS has embarked on a digital transformation journey with the goal of enhancing the transfer and impact of learning experiences for athletes.  A key priority is delivery of a curriculum that supports a balanced athlete lifestyle and improves sport performance. The foundations of nutrition for sport performance course is the first step in this process. 

“A lot of thought and care has gone into the learning design of this course to shape good nutrition habits and practices,” Mike Girven, NSWIS Senior Coordinator, People Development said.

NSWIS

The post NSWIS Unveils Nutrition Program appeared first on NSW Institute of Sport (NSWIS).

There’s no denying the appeal of at-home testing. It seems easier and more convenient than scheduling a doctor’s office visit and results are often accessible by cell phone or computer within 1 to 2 weeks. But how accurate are the results and is a food sensitivity test really the best option to pinpoint the root cause of your issues?

In this article, we’ll break down everything you need to know about food sensitivity testing.

What are food sensitivity tests?

Food sensitivity tests are designed to analyze how your body reacts to certain foods to help you pinpoint what may be contributing to digestive troubles and other health issues like headaches, brain fog, and acne. 

Unlike a food allergy, food sensitivities do not cause life-threatening symptoms and may not present immediate symptoms. Food sensitivities also differ from food intolerances, which are an inability to digest certain foods. Food sensitivity tests do not test for food allergies or intolerances.

Symptoms of a food sensitivity are often dependent on how much of a given food you eat and may include:

• Abdominal pain

• Bloating

• Constipation

• Diarrhea

• Gas

• Nausea

These symptoms are common and food may not always be to blame. Many factors can cause digestive distress, including:

• Dehydration

• Irritable bowel syndrome

• Medications

• Poor dietary choices

• Poor sleep

• Stress

How does food sensitivity testing work?

A food sensitivity test requires you to mail in a sample of blood or saliva, which measures antibody levels for a long list of foods — usually upwards of 100 different foods. 

Food sensitivity testing should not be confused with food allergy testing, which measures different types of antibodies. Food sensitivity tests measure IgG or immunoglobulin G, and food allergy tests measure immunoglobulin E (IgE).

Results are provided for each food tested. The foods are usually given a score or color-coded by the amount of IgG antibody that was detected. Foods with the highest levels of IgG are considered the foods you are sensitive to and should remove from your diet.

Some food sensitivity tests include basic information on completing an elimination diet once you receive your results.

Accuracy of At-home Food Sensitivity Test Kits 

Antibody testing sounds scientific, but it turns out IgG antibodies are not a reliable method for identifying food sensitivities. 

Researchers have concluded that IgG in the blood is a normal immune response that occurs with exposure to all kinds of food in healthy people. In fact, researchers believe high IgG scores may actually be a sign of food tolerance. While other types of antibodies may indicate an allergy or infection, the presence of IgG is not a cause for alarm. 

It’s no surprise that foods you eat often (i.e. more exposure) may have higher IgG scores and be flagged as a potential trigger on food sensitivity tests. 

Food sensitivity testing may lead you to unnecessarily eliminate foods, which can increase your risk for nutrient deficiencies, create feelings of deprivation, increase stress around food choices, and contribute to disordered eating. Food sensitivity tests are also limited in the number of foods they test for, so they could miss a potential sensitivity.

For these reasons, many healthcare professionals and organizations, including the American Academy of Allergy, Asthma, and Immunology, do not recommend the use of food sensitivity tests.

An elimination diet, where you identify and remove suspected trigger foods for a period of time and then reintroduce them, is the best way to determine whether you may have a food sensitivity. 

The bottom line? A food sensitivity test likely won’t produce reliable results, which doesn’t help you improve your health and is a waste of your time and money.

Alternatives to Food Sensitivity Tests

If you suspect something in your diet isn’t agreeing with you or is causing digestive distress, there are a few options to help you get answers.

Start by keeping a food journal. For several weeks, record everything you eat and drink in a day. Note the timing of your meals and portion sizes, if possible. If you experience symptoms like bloating or diarrhea, write down when they occur. 

Checking in with your doctor is a good idea to rule out other conditions that may be causing symptoms.

Individual nutrition counseling with a registered dietitian can help you review your food journal, detect patterns, and link symptoms to potential trigger foods. We can also provide guidance on how to safely complete an elimination diet, such as a low FODMAP diet, to determine whether your suspected triggers are truly causing your symptoms. Reach out to us to get started today.

Our friends at CORE Nutritionals have begun their annual 12 Days of Crushmas Holiday promotion, and they’ve kicked it off with a bang on founder/CEO Doug Miller’s YouTube channel:

Merry Crushmas 2022: Crush Hard

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“Call out”: draw critical attention to someone's unacceptable actions or behavior
[source: Oxford English Dictionary]

This piece is a friendly “call in” to the corporate-oriented employers and managers out there. [and if you are an employee of a corporation, I’d love for you to still read this piece!]

While it may sound semi-plush to have a desk job, the approximate 8-12 hours per day + 4-6 days per week of “desk jockeying” isn’t always a health-promoting environment.

From my outsider eyes and ears (although I did work in the corporate world for 8 years), there are many options for managers and C-suiters to make change in the workplace that supports their teams positively and provides a culture for a better level of self-care.

I realize it’s not a snap of the finger change, nor one that is necessarily cost-free at the outset. But if you invest the time to observe and learn from your teams and be a leader in health-promoting behaviors and environments, you will most likely notice the Wins in the team vibe, work output, and even potentially in a reduction in health insurance costs and reduced number of sick days.

A few ideas and thoughts to share:

1. Figure out ways to encourage and support frequent desk breaks and movement throughout the day. In fact, consider a desk break as an integral part of the work day. It’s analogous to taking a recovery day from exercise. Even though we don’t feel like we’re doing anything, the body and mind refresh and rejuvenate when we take a break. And when we return to training (or the desk), we are rarin’ to go.

   It doesn’t take more than about 6.5 seconds when talking with a physical therapist to learn that sitting at a desk for hours on end is no bueno for our body parts. And it doesn’t take much longer than 8.7 seconds to find out from any health practitioner that excess sitting (and staring at screens) doesn’t help cognition, focus, and attention. So, overall productivity really isn’t optimal and health insurance costs rise due to inflexible, immobile, and weak bodies.

   Brains and bodies get fried, so let’s get them moving and stretching more. Standing desks, fitness watches, “movement minutes”, walking meetings… there are lots of ways to get people to take a break and to provide support in doing so.

2. No one should have to eat at their desk or feel guilty to step away to nourish their body and brain. Provide a variety of break areas for eating (indoor and outdoor, especially for those who aren’t into co-mingling). Additionally, note that some people eat at different hours of the day so consider removing the rule that people need to eat lunch exactly at high noon.

3. Catered meals, free snacks, and the special occasion celebrations…I’m betting you anticipate me saying something like “Whatttttt? You support Donut Friday?” Nah, I’m not going to pick on that, but it would be neato if you surveyed your staff to learn their input and dietary preferences.

   You can also have a Registered Dietitian work with your Human Resources Department to figure out improvements in food availability and offerings within your budget. Your workplace doesn’t need to be donut-free or a “celery sticks only zone”, but I’m betting there are some compromises that actually better support the team as a whole and on an individual level.

4. How about incentives? Honestly, the company Weight Loss Challenges need to be gone forever. Instead, you can better serve your teams by providing sustainable wellness frameworks without gimmicks and short-term (dumb) contests.

   Think about covering gym memberships, arranging reduced fees on meditation apps, allocating office space for a “stretch zone”, providing paid time off to see a doctor or other medical professional, lunch and learns, access to a Dietitian and Certified Strength and Conditioning Coach, and offering flexible work hours.

   There really are lots of ideas and yes, some of these cost you some coin up front. But remember, the more you invest in your employees’ health, the more likely they are to thrive (personally and professionally) and contribute to the company’s success.

5. Managers and C-Suiters: Be a role model. I’m guessing I don’t need to explain this and you know what I mean. Inspire change while inviting the sharing of ideas from your staff. There’s not one way to do Wellness. Step out of the box and step forward.

Thanks for reading… and let me know what you’re doing at your company, what you’d like to see, or even how I can help.

-Dina

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube

Refined oils (and especially vegetable and seed oils) have become a big part of the Western diet, and they’re generating a lot of controversy these days. Especially on social media, many people are saying that these oils are one of the driving factors in the large increase in various diseases like cancer, diabetes, and obesity. Do we need to eliminate refined oils from our diet altogether? If we don’t, are we imperiling our health and dramatically increasing our risk of various types of disease and dysfunction? 

This podcast is my evidence-based answer to those types of claims and to the questions that more and more people are asking me these days about these oils. 

Timestamps:

0:00 – Join my podcast giveaway! www.muscleforlife.show/giveaway

2:16 – What are refined oils?

3:20 – What happens to our body when we eat refined oils?

8:58 – How do refined oils oxidize when you cook them?

11:24 – What are the cardiovascular effects of refined oils?

13:19 – What are trans fat?

15:48 – What is your position on refined oils?

Mentioned on the Show:

I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: www.muscleforlife.show/giveaway

What did you think of this episode? Have anything else to share? Let me know in the comments below!

The post Ep. #1001: Can Seed and Vegetable Oils Ruin Your Health? appeared first on Legion Athletics.

It’s a mainstay of many strength training programs because it helps you to train your entire back without putting much stress on your spine. 

It also allows you to train your back unilaterally, which means it’s useful for evening out any size and strength imbalances you might have.

In this article, you’ll learn what the Meadows row is, why it’s beneficial, how to use proper Meadows row form, the best Meadows row alternatives, and more.

Table of Contents

• What Is the Meadows Row?
• Meadows Row: Benefits
• 1. It trains your entire back.
• 2. It’s ideal for people with lower-back problems
• 3. It trains your back unilaterally.
• Meadows Row: Muscles Worked
• Meadows Row: Form
• 1. Set Up
• 2. Row
• 3. Extend
• The Best Meadows Row Alternatives
• 1. One-Arm Dumbbell Row
• 2. Seated Cable Row
• 3. Barbell Row

What Is the Meadows Row?

The Meadows row is a back exercise performed in a staggered stance using a barbell and a landmine attachment.

It was invented by former bodybuilder, trainer, and online fitness personality John “Mountain Dog” Meadows (hence the name).

Meadows Row: Benefits

1. It trains your entire back.

Research shows that horizontal pulling exercises, like the Meadows row, train your entire back, including your lats, rhomboids, traps, rear delts, infraspinatus, teres major and minor, and erector spinae.

Exercises that train several muscle groups simultaneously are called compound exercises. They’re useful because they allow you to lift more weight safely, which is generally better for muscle and strength gain. 

They’re also more time-efficient because you don’t have to do several exercises to train each muscle group separately.

And if you want a program that contains all the best compound exercises for training your entire body, check out my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger. 

(Or if you aren’t sure if Bigger Leaner Stronger or Thinner Leaner Stronger is right for you or if another strength training program might be a better fit for your circumstances and goals, take Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)

2. It’s ideal for people with lower-back problems

Unlike many other compound back exercises, such as the barbell row and deadlift, the Meadows row exercise allows you to brace your torso against your leg, which means it lightens the load on your spine (when performed correctly). 

This makes it ideal for people trying to train around a back injury.

3. It trains your back unilaterally.

The Meadows row is a unilateral exercise, which means it allows you to train one side of your body at a time. 

This is beneficial because unilateral exercises . . .

• May enable you to lift more total weight than you can with some bilateral exercises (exercises that train both sides of the body at the same time), which may help you gain more muscle over time
• Help you develop a greater mind-muscle connection with your lats, traps, and rhomboids because you only need to focus on one side of your body at a time
• Help you correct muscle imbalances, because both sides of your body are forced to lift the same amount of weight (one side can’t “take over” from the other)
• May improve several aspects of your athletic performance more than bilateral exercises

Meadows Row: Muscles Worked

The Meadows row trains all of your back muscles, including the . . .

• Latissimus dorsi
• Trapezius
• Rhomboids
• Teres major and minor
• Infraspinatus
• Posterior deltoid

It also works the erector spinae, forearms and biceps to a lesser extent, too.

Here’s how the main back muscles worked by the Meadows row look on your body:

Meadows Row: Form

The best way to learn how to perform the Meadows row is to break it into three parts: set up, row, and extend. 

1. Set Up

Wedge one end of a barbell into the corner of the room or insert it into a landmine attachment and load the other end with weight. 

Position your right foot perpendicular to the barbell and around 6-to-8 inches from the weighted end. Place your left foot 6-to-8 inches behind the weight plates (staggered stance), with your toes facing whatever direction is most comfortable. 

Bend both knees, bend over at the waist so your back is almost parallel with the floor, and place your right forearm on your right thigh. 

While keeping your back flat, grab the end of the barbell with your left hand. If you’re using lifting straps, wrap the strap around the barbell.

2. Row

Keeping your back flat, pull the barbell until your left hand touches your torso and your elbows are about 8-to-10 inches from your left side.

(Tip: A helpful cue is to imagine touching the ceiling with your elbow.)

3. Extend

Once your hand touches your torso, reverse the movement and return to the starting position. This is a mirror image of what you did during the row.

Don’t let the weight yank your arm back to the starting position or try to extend your arm slowly. The entire “extension” should be controlled but only take about a second.

When you’ve completed the desired number of reps, switch sides and repeat the process with your right arm.

Here’s how it should look when you put it all together:

The Best Meadows Row Alternatives

1. One-Arm Dumbbell Row

The one-arm dumbbell row trains your back similarly to the Meadows row. The benefit of the one-arm dumbbell row is it’s slightly easier to set up than the Meadows row. 

The downside, however, is you can only progress up to the heaviest dumbbells available in your gym (usually around 100 pounds), whereas with the Meadows row you can continue to add weight for far longer. 

This is significant because lifting heavier weights over time is the best way to maximize the muscle-building effects of weightlifting.

2. Seated Cable Row

The seated cable row trains your back about as well as the Meadows row. Using a cable instead of a barbell puts constant tension on your muscles throughout each rep, which trains your back muscles slightly differently.

3. Barbell Row

Because you use a bit of leg drive to get the bar moving, you can generally lift more weight with the barbell row than you can with other back exercises. This is one of the reasons research shows that the barbell row is highly effective for training your entire back.

The post How to Do the Meadows Row: Form, Muscles Worked, and Alternatives appeared first on Legion Athletics.

Hydration has been all the rage the past couple of years, with numerous electrolyte supplements taking the world by storm — going beyond the sports nutrition industry and making it into grocery stores as well. It’s clear that we, as […]

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Leg Day Workout

Your legs consist of several major muscle groups, namely your quadriceps, hamstrings, and gluteus maximus. When you train your legs using a conventional training split, whether it be push pull legs (PPL), or a split between chest and triceps, back and biceps, and shoulders and legs, you’re most likely going to train your legs twice per week if you’re consistent and lift six days per week with one rest day.

For all those trying to grow that ass, three leg days per week, with heavy volume, is where you want to be, with added accessory work.

To grow your legs, not only do you need to focus on them multiple times per week, but your leg days should incorporate several different leg exercises to focus on each and every muscle group. You may even want to split your leg days, into specific muscle groups (I.e. Monday – quads, Thursday – Hamstrings), with accessory lifts on each day.

Lifting legs, will help increase metabolism, improve strength, and assist in heavier accessory lifts, for better power and strength. 

Leg Day Muscles Worked

QUADRICEPS (QUADS)

The quadriceps are a group of muscles on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. They are responsible for extending the leg and helping with movements such as walking, stepping, and jumping.

HAMSTRINGS (HAMMIES)

The hamstrings are a group of muscles on the back of the thigh. 

The semitendinosus, semimembranosus, and biceps femoris muscles comprise the hamstrings. Starting at the pelvis and running posteriorly along the length of the femur, the majority of muscles within the hamstring cross both the femoroacetabular and tibiofemoral joints. You use them to walk, climb stairs, do squats and perform many other leg movements.

GLUTEUS MAXIMUS (GLUTES)

Your glutes are the biggest muscles in your body. Your glutes are comprised of three specific muscles, in your trunk.

The Gluteus Maximus - the biggest muscle in the booty (grab it), The Gluteus Medius - the second biggest muscle that wraps around the hips (more on the side), The Gluteus Minimus - the smallest muscle in the butt that sits under the medius

To build your glutes, it’s crucial that you activate your glutes. You can squat and deadlift all you want, but if you’re not activating your muscles, you’ll never add more muscle mass.

RELATED ARTICLE How To Grow A Bigger Butt In 30 Days

Glute Activation 

Glute activation refers to activating, or “firing up” the glute muscles in order to build more muscle and strength.

Often times when you have improper form and minimal extension and flexion through squat and leg movement exercises, you don’t actively engage or contract your glutes muscles. Without activation, you’ll never be able to build a bigger butt. 

The problem is that when you squat and deadlift, your body forgets to use your glutes, and overcompensates using other muscles. Your lower back, hamstrings, and quads are often the culprits and will take on the extra load. This can lead to lower back pain, hip pain, and create muscular imbalances. If your glutes aren’t firing properly then you can become “quad dominant, resulting in massive quad muscles, with little to no butt.

9 Best Leg Day Exercises

1. Squats

First and foremost, we’re going to drop into the squat. Leg day is not truly a leg day without squats. There are multiple variations of this exercise, and each one has its own individual nuances, which make them effective. No matter the variation, squats will focus on your quadriceps, glutes, and hamstrings.

You can utilize the traditional barbell back squat, dumbbell squats, box squats, pistol squats, landmine squats, front squats, sumo squats, hack squats, Jefferson squats, or Zercher squats. It really just depends on what you’re most comfortable with, and how it complements your range of motion. Switching things up every few weeks is also good to initiate more muscle hypertrophy.  

The back squat is a compound functional movement, that recruits multiple muscle groups, joints, and stabilizing muscles. Back squat focuses and builds lower body strength and core stability, which is the foundation to several compound movements in functional training modalities. 

The squat is a bilateral movement that helps build full-body strength. Squats, and back squats in general, demand a strong posterior chain, hamstrings, quads, and a substantial amount of midline stability as well as ankle mobility. 

How To Squat

• Stance will vary from person to person, however feet should be between hips and shoulder width apart with your toes slightly pointed outward
• spine neutral chest open and shoulders back, make sure your heels are firmly planted into the ground as your weight will shift into your heels through the movement progression
• send your hips back on the descent like you're trying to sit in an invisible chair 
• bend your knees with your chest open and lifted until parallel with the ground.
• press through your heels and push straight back up to standing position 

2. Deadlifts

Deadlifts another major compound movements, have many known full body benefits and are extremely crucial in the development of total-body strength, proper hip function, core strength, and spine stabilization (which can reduce the risk of lower back injuries). Deadlifts recruit multiple muscle groups, joints, and stabilizing muscles, specifically targeting the hamstrings

Deadlifts can add a ton of performance and health benefits to your leg day workout and should always be included at least once per week in your training program.

How To Deadlift

• Stand with feet hip- to shoulder-width apart. Rest your shins against the bar.
• Hinge at the hips and sink back into your glutes while keeping your spine extended and chest lifted up toward the ceiling.
• Grip the bar with one hand facing palm-up and the other hand facing palm-down. This over-under grip is for safety and can keep the bar from rolling out of your hands.
• Squeeze the bar with your hands as you sink back into your hips. As you sink into your hips, think about pulling your back and down to engage the lats. This will help keep your low-back stable. 
• For the pull:
• Push your feet into the floor to straighten your legs and lift your chest as you lift the weight off the floor. As you stand up, think about pulling back on your knees and pushing your hips forward.
• Finally, for the lockout:
• At the top of the movement, hold your shoulders back as you keep your spine straight and tall. Pause for a moment before descending into the lowering phase.
• Slowly push your hips back while keeping your spine long and chest lifted into the air.
• Use your thigh muscles to resist the downward pull of gravity as the weight lowers back to the floor.
• At the bottom, pause, reset your hips and repeat for the desired number of repetitions.
• Push your feet into the floor to straighten your legs and lift your chest as you lift the weight off the floor. As you stand up, think about pulling back on your knees and pushing your hips forward.
• At the top of the movement, hold your shoulders back as you keep your spine straight and tall. Pause for a moment before descending into the lowering phase.
• Slowly push your hips back while keeping your spine long and chest lifted into the air.
• Use your thigh muscles to resist the downward pull of gravity as the weight lowers back to the floor.
• At the bottom, pause, reset your hips and repeat for the desired number of repetitions.

3. Bulgarian Split Squats 

The Bulgarian-split squat is a single-leg squat variation, similar to a squat and lunge combined. Compared to a traditional barbell squat, it removes all the pressure and load from your lower back, and places it directly into your legs. The stabilizing leg of the Bulgarian split-squat is elevated behind you, which allows greater range of motion and depth, to achieve greater muscle hypertrophy, and strength gains in your glutes and quadriceps. Bulgarian split squats are key for building bigger quads and glutes, as well as functional midline stability. With a wider range of motion you’ll also focus on your hip flexors. The split squat is a must-have leg day workout exercise.

How To Split Squat

• Start with your feet hip-width apart. with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height, or just below knee height.
• Keeping your shoulders stacked directly above your forward-facing hips, begin to descend into a lunging position. Hold a dumbbell or kettlebell in both hands in a vertical position hanging on each side of your body.
• Keep your back straight while lowering your left knee towards the floor
• Go as low as you can while still ensuring your chest is staying open and the front knee is not protruding out in front of your toes.
• When your left knee lowers, press your right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

4. Hack Squats

The hack squat is a compound strength movement and squat variation. However, instead of using free weights the hack squat is a machine-based exercise. The hack squat is an excellent auxiliary movement that can assist in developing better squat form and improve strength gains. A hack squat machine works just like a traditional barbell back squat, yet with a few variations. The hack squat is positioned at a 45-degree angle, which provides for a more controlled movement, placing less physical demand on your joints, and providing a deeper range of motion. Range of motion is a key contributor to muscle growth; therefore, the hack squat can benefit you by achieving more strength and gaining more lean muscle mass in a controlled and fixed motion.

How To Hack Squat

• Load the machine with your desired weight
• Step onto the platform and place your feet shoulder-width apart with toes slightly pointed out
• Place your shoulders firmly under the pads, retract your scapulae and grip the bars.
• Keep your back on the pad and head up at all times
• Inhale, brace your core, and disengage the safety bars on the machine
• Keep your legs straight without locking your knees
• Descend keeping your form and movement smooth just below parallel, slightly less than a 90 degree angle.
• Begin to raise and push the machine back up through your heels and exhale.
• Fully extend your knees and hips
• Repeat for the desired number of reps 

5. Dumbbell Sumo Squat

Sumo squat is a functional strength training movement and a variation of the traditional squat. Sumo squat differs from the front squat or back squat in positioning, muscles worked, and load. The key difference in the sumo squat, is that you take a wider stance, with your feet turned out. While the sumo squat still works the quads, hamstrings, glutes, and calves, the positioning stimulates the inner thighs as well. 

One of the best, is using a single dumbbell, with a wide stance. Why this variation is so great, is because you can emphasize your range of motion, one of the critical factors in building more gains. 

How To Sumo Squat

• The conventional way to perform a sumo squat is with a single dumbbell, or kettlebell.
• Stand with your feet slightly wider than shoulder width with your feet pointed at a 45 degree angle.
• Holding a dumbbell from the top on one end, push your hips back and squat down slowly, keeping your upper back straight and chest open and up.
• Pushing through your heels, engage your core and come down until the dumbbell slightly touches the ground, or until your legs are parallel to the floor.
• Pause, then push back through your heels, chest up and core braced.
• Repeat for as many reps as needed.

6. Lunges

Lunges are a fundamental to your leg day workout, which can add more size and strength to your legs. With an emphasized range of motion lunges effectively stimulate your quads, hamstrings, and glutes, to help build more lean muscle mass. If you want to build a bigger butt, lunges are one of the best exercises to help you get there.

Lunges can emphasize a deeper and pronounced range of motion, which is a fundamental piece in contracting your quads, and focusing on your balance, coordination, and core stability.

The great thing about lunges, is that there are many effective and efficient variations, you can utilize on your leg day workout. You can use multiple implements such as a dumbbell, plate, barbell, EZ bar, or kettlebells, and change up the frequency and times. You can overhead lunge, single overhead lunge, and the list goes on. Standard walking lunges through, or reverse lunge will get the job done for leg day.

How To Lunge

• Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points toward the floor, and your weight is evenly distributed between both legs.
• Push back up to the starting position, keeping your weight on the heel of the front foot.
• Take a step forward, keeping that thigh parallel with the ground, lower the opposing leg, until your back knee is near the floor, and push back up to starting position. 
• Alternate legs and keep walking.

7. Glute Bridge/Hip Thrust

Whether you associate big strong glutes with attractive aesthetics in a pair of jeans or if you see the association between a big butt and athleticism, just about everyone can benefit from the glute bridge exercise. A glute bridge is just what it sounds like, a bridge (with your body) using the power from your glutes. While there are a lot of glute bridge variations, the most straightforward and easiest to perform is by laying on the floor or with a glute bridge machine. With the feet at a 90 degree angle, you simply drive your hips to the ceiling, and right back down.

How To Glute Bridge

• Start by laying flat on your back on the ground
• Making sure that there is no gap between your back and the floor, press your core into the ground, feeling the hips get in line with the spine (no arching)
• From here, begin to walk the feet towards the booty, until you reach a 90 degree angle
• Pressing your feet firm into the ground, with your arms flat out to the side, and your chin tucked so that your spine is straight, all you have to do is extend your hips towards the ceiling
• You’ll want to still not arch your back, keeping good posture, and squeezing the booty to power the hip drive
• Once you pause for a second at the top, gently come down with the same form, not arching, pressing the feet and the arms into the ground
• Repeat for as many reps as desired and add a weight, or a band, or another piece of equipment to make the movement more challenging

8. Romanian Deadlifts (RDL)

The Romanian deadlift is slightly different than the traditional deadlift and one of the best exercises for your leg day workout. Although both movements will increase strength and muscle hypertrophy in the posterior chain muscles, Romanian deadlifts emphasize and target the hamstrings, as opposed to the glutes [R]. Electromyography (EMG) studies show that conventional deadlifts target and recruit the gluteus and rectus femoris muscles more so than the RDL, due to the biomechanical differences in exercise technique as the conventional deadlift starts and finishes more in a sitting position than the RDL with significantly more knee and hip flexion.

The primary muscles involved in the RDL are the posterior chain muscles, including the erector spinae, trapezius, gluteus maximus, hamstrings, and adductors. The hips will also hinge much more than a traditional deadlift.

How To Romanian Deadlift

• Stand tall with your feet shoulder width apart. Grab a loaded barbell, stand it up pushing your hips back and hold it directly in front of your thighs, with your hands set slightly wider than your thighs.

• Start with knees slightly bent at 15 degrees and slowly lower the weight, keeping the barbell close to your legs as you descend, hinging at the hips and keeping your back straight. Keep your core engaged and tight as you keep your torso straight.

• Lower the weight until you feel a slight stretch in the hamstrings, normally just past the knees. Keep your torso upright, arms straight and shoulders rounded drawing your shoulder blades back towards your spine.

• Drive your hips forward, and use your hamstrings to push the weight back up to standing position and repeat.

9. Single Leg Romanian Deadlift

One of my favorite exercises for leg day, single-leg Romanian deadlifts are one of the more challenging stability and unilateral exercises for people to complete. As it challenges your midline stability, it actively lights up your posterior chain, primarily the erector spine and hamstrings, standing as a great warm-up or focus piece for movements demanding posterior chain activation. You can perform this movement with a barbell, dumbbell(s), or a kettlebell(s).

How To Single Leg Romanian Deadlift

• Standing with feet together, arms fully extended holding the weight in front of the hips, tilt your upper body forward, and begin to send on the leg back to counter-balance the weight.
• Actively squeezing the glutes throughout this movement will engage the posterior chain. Begin this movement going to the knee and only go lower if pain, discomfort, or severe stiffness do not present themselves. 

What To Eat On Leg Day

You have to eat, to grow. Of course, muscle growth cannot occur without resistance training. However, for your body to build and rebuild muscle tissue, it must be in a positive protein balance, which means you need to eat more protein, than your body is utilizing to rebuild muscle mass. Not eating enough protein will actually cause you to lose muscle mass, not gain it. Protein is also not the only macronutrient your body needs to replenish and rebuild. Your body requires fuel from high quality proteins, heathy fats, and complex carbohydrates to maximize muscle growth and gains.

Leg day requires a lot of energy, which means you need an energy packed pre-workout meal to help you dominate your training. Adding in carbohydrates like oats, rice, or Clean Carbs from Swolverine is ideal for the best performance. 

Eating a great post-workout meal is also just as important to build, rebuild, and recover. Make sure your calories are higher on leg day to account for the energy requirements. 

RELATED ARTICLE 16 Of The Best Muscle Building Foods To Get Big Thighs

Keep Up The Intensity

Intensity means more than just endurance, it means work output and effort. To have a successful leg day, you need to keep your heart rate up, be consistent with your reps, and sets with close to maximum energy output. If the loaded weight is easy to move, then stack on more plates. The weight needs to be challenging, unless your body will not force adaptation, and change. 

Hydrate

The last piece to a successful leg day, is adequate hydration. Drinking an water and adding electrolytes ,will help your body with protein turnover, and regulating your energy and weight. When you regularly drink water throughout the day, it’s been shown that your resting energy expenditure (calorie burning) can increase up to 30%! [R] In more technical terms, this is called water-induced thermogenesis and by increasing it, you can burn more calories at rest. In order to increase your water-induced thermogenesis and calorie burning process, it’s generally recommended that you drink about 34 ounces of water per day (1 liter).

One study had a cohort of women drink 34 oz per day, without any other lifestyle changes (except drinking more water) for 12 months which resulted in 4.4 lbs of weight loss. [R] Drinking more water, will help you change the composition of your legs and body, resulting in thicker thighs.

More electrolytes will help muscle contraction and fulfill energy requirements, for better performance and recovery. Drink Swolverine's INTRA during your workout the best results. 

Leg Day Workout Example

Need Help With Optimizing Your Nutrition and Training Plan To Finally Get The Results You've Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

Back And Biceps Workout 

Almost all exercises, even when performed in isolation still stimulate secondary muscles. When performing back exercises, you also stimulate your biceps, which is why back and biceps are traditionally paired together. For example, when you perform a seated row, you also pull with your biceps as the secondary or tertiary mover.

RELATED ARTICLE The 5 Best Bicep Exercises For More Muscle

The same principle applies to chest and triceps, hence why these muscle groups are also often paired together, since the triceps are stimulated when performing exercises like barbell bench press, or pushups.

RELATED ARTICLE The 5 Best Back Exercises For Size And Strength

What Back Muscles Will You Be Working

The muscles in your back can be divided into three groups; superficial, intermediate, and deep muscles also known as intrinsic muscles. 

Trapezius The trapezius, or "traps" are a long, triangular shaped superficial muscle, which creates a trapezius shape on the upper back. The proximal region connects from the skull, with its most distal portion from the cervical to lower thoracic spine. 

Latissimus Dorsi The latissimus dorsi originates from the lower part of the back, where it covers a wide area, and accentuates to form the desired V-shape. The lats have a broad origin – arising from the thoracic spine between T6-T12, thoracolumbar fascia, iliac crest, and the inferior three ribs. Back exercises such as the lat pull down, seated rows and bent over row, will target the latissimus dorse and middle back or rhomboids. 

Levator Scapulae The levator scapulae is a small strap-like muscle. It begins in the neck, and descends to attach to the scapula.

Rhomboids Rhomboids are split into two muscles, the rhomboid major and mind. The rhomboid minor is situated superiorly to the major. The major starts from the spinous processes of T2-T5 vertebrae, while the minor originates at the bottom of the cervical spine at C7.   

What Arm Muscles Will You Be Working

It's important to understand which muscles you’re targeting, to during each exercise, to properly activate and focus on those muscles when performing each rep. With more thought behind your movement, you'll perform each rep and each set with more efficiency, and have better outcomes. 

Biceps Brachii The biceps brachii, or biceps for shorts have two heads and are located on the anterior (front) part of your upper arm between the elbow and the shoulder. Your biceps assist in elbow flexion (bending your arm at the elbow), supination (moving from palm down to palm up), and with shoulder flexion (raising your arm in front of you).

Triceps Brachii The triceps are located on the posterior (back) part of your upper arm between the elbow and shoulder directly below your bicep. Your triceps contain three different heads (short, medial, and long). Triceps assist in elbow extension (straightening your arm at the elbow) and shoulder extension

Brachioradialis The brachioradialis, or more commonly known as your forearm attaches slightly above the elbow to the humorous and near your wrist. Your brachioradialis assists the biceps in elbow flexion, and assists with supination and pronation of your forearm.

Brachialis The brachialis, is more distal to the bicep, (lies beneath) and assists in flexion of the elbow.

6 Best Back Exercises For More Muscle

1. Pull Ups

The pull-up could be the best back exercise eliciting full muscle contraction and optimal muscle growth. Each variation of pull up, either wide, narrow, or neutral grip, has its own distinct advantages in muscle development and range of motion. Pull ups, are a key back movement to include in your back day training split, to achieve better back strength and definition. EMG research shows that the concentric phase, or lifting phase of the pull up, results in significantly greater muscle activation of the lats, middle traps, and secondary muscle groups such as the pecs, forearms, and biceps [R].

How To Pull Up

• Jump and grab the bar with a shoulder width or narrow grip
• With an overhand or pronated grip pull yourself up until your chin reaches over the bar
• Hold at the top contracting your scapulae and release back to starting position

2. Single Arm Dumbbell Row 

The single dumbbell row is a unilateral isotonic exercise, meaning only one side of the body is used in order to product muscle contraction. Traditionally, the single arm cable row is performed kneeling with one knee on a bench, however you can also bend with one arm resting on your knee while you row as well. The single-arm dumbbell row performed on a bench row will provide more stabilization to lift heavier loads by providing optimal core and spinal stabilization. The main targeted muscle group during a single arm dumbbell row is the latissimus dorsi (Lats).

How To Single Arm Dumbbell Row

• Place on knee on the bench, with your opposing foot firmly planted into the ground, with your back at a 90-degree angle.
• Grab the dumbbell with your hand opposite of the knee on the bench.
• Place your opposing hand on the bench gripping the side outside of our knee
• Look straight ahead and let the dumbbell hand, stretching your lat and shoulders.
• Pull the weight back, with your hand placed firmly on the handle and pull keeping your elbow tight and tucked close to your body, keeping your back straight avoiding any additional movement.
• Squeeze your shoulder blade and contract, holding for 1-2 seconds.
• Return the dumbbell slowly with control, until you feel a stretch in your lat, and shoulder keeping your back straight, then repeat.

3. T-Bar Row

The T-Bar Row is an isolated movement strength movement. Although despite being an isolated movement, it does activate several muscle groups, such as the latissimus dorsi or lats, rear delts, and smaller secondary muscles such as the biceps and stabilizing muscles; hamstrings, glutes and abdominals. 

How To T-Bar Row

• Add a manageable amount of weight to the t-bar machine
• Place your feet at shoulder width behind yourself on the back of the machine, on the foot plate
• Facing chest down, grab the handles of the t-bar machine and move over directly beneath you. 
• Tighten and engage your core, then pull the t-bar row towards you (similar to a bench press in reverse).
• Retract your scapulae and squeeze your shoulder blades together at the top of the movement, sweeping your elbows back. 
• Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend maintaining good posture throughout the exercise.

4. Lat Pulldown

The few studies which have been published investigating the effects of the lat pulldown, show that is it extremely effective for targeting and isolating the lats for further muscular development. The lat pulldown is not a compound exercise by traditional standards, however like many other exercises it does stimulate other muscles within the arms, back and shoulders such as the deltoids, rhomboids, and stabilizers such as the rotator cuff [R].

How To Lat Pulldown 

Lat pulldowns are performed at a workstation using cables, and stackable plates for increased load and resistance. 

• Start out by adjusting the lat pulldown machine to fit your body, with the seat and pads.
• Adjust the pads, so that your knees are placed securely below with your feet flat on the floor and the hips and knees at a 90° angle.
• Reach up and grasp the bar slightly wider than shoulder width.
• Draw in and brace your core, tightening your muscles for better spinal stability
• Slightly lean back your torso 20°-30° to match the line of the pull down with your latissimus dorsi
• Keep your spine in a neutral position and avoid excess lumbar extension
• Pull the bar down to your chest, bringing your elbows back focusing on your scapulae retraction/depression (squeezing your shoulder blades together).
• Lower the bar until you feel a slight stretch in the pectorals and your lats fully contract your scapulae retract together.
• As you let the weight raise back up, keep your trunk and core stabilized and avoid swinging through the movements, keeping good posture and fluid motion throughout the lift
• Maintain full control over the bar and weight when allowing the bar to rise, to enable an ideal eccentric muscle contraction.

5. Seated Cable Row

Seated cable row utilizes a cable pulley workstation. Seated at a bench with your feet shoulder width apart in front of you, seated cable is an excellent all around exercise, which will help build the latissimus dorsi, forearms, biceps, and dynamic muscle stabilizers.

Studies use EMG (Electromyography), to determine the best exercises for each muscle group. An EMG device measures extremely small amounts of electric stimulation generated by muscles below the surface of the skin. Studies suggest that seated cable row, stimulates over 80% of the muscle fibers involved in this exercise, making it a must have in your back and biceps workout.

How To Seated Cable Row 

• Sitting on the bench/platform place your feet shoulder width apart with your knees bent and grasp the cable attachment.
• Often times, the grip will be a triangle handle, for a close grip position, but it also may be switch out for a bar, in case you want a wide-grip variation.
• Brace your core with your feet firmly planted into the platform foothold and pull the handle and weight back.
• Pull the weight back, with your hands placed at the top of the attachment, towards your belly button or lower abdomen, keeping your back straight with a slight 10 degree angle and minimal movement.
• Squeeze your shoulder blades together on the concentric (pulling) portion of the movement, and retract your scapulae
• Return the handle forward, until you feel a stretch in your lats, and shoulders keeping your back straight, until your arms are fully stretched in the eccentric phase, and return and repeat.

5 Best Bicep Exercises To Build More Muscle

1. Dumbbell Preacher Curl 

The dumbbell preacher curl can effectively isolate your biceps, inducing more stimulation directly to the muscle tissue, increasing muscle hypertrophy. More isolation, with better contraction, flexion, and full range of motion, will help produce bigger gains. 

How To Do A Dumbbell Preacher Curl

• Grab a dumbbell and place your elbow flush on a preacher curl, or incline bench at 55 degrees.
• Slowly lower your arm, and contract your muscles, effectively isolating your bicep.
• Raise back up squeezing your bicep as you curl the dumbbell

2. Incline Bench Dumbbell Curl

The incline dumbbell curl can be a great addition to your arm day workout split. While performing an incline dumbbell curl, your arms tend to move behind your body, increasing the range of motion and creating a deeper stretch, which is why it's one of the best bicep exercises.

How To Do An Incline Dumbbell Curl

• Position the incline bench at 55-65 degrees.
• grab two dumbbells are let your arms hang at your sides, slightly behind your shoulder.
• Using a supinated grip, curl the dumbbells towards the shoulders.
• Once your biceps are contracted, lower the weights back down, and repeat.

3. EZ Bar Curl 

The EZ Bar curl is one of the most tried and true bicep exercises to build bigger biceps. Electromyographic studies have shown that EZ bar curls generate more activity of the biceps brachii and brachioradialis while performing them when compared to other bicep movements such as the straight bar or barbell bicep curl[R].

How To Do An EZ Bar Curl

• Grab an EZ bar at a comfortable weight.
• Start with the EZ bar at your thighs, with your hands positioned on the knurled grip of the bar, 
• Standing shoulder width apart, fully contract your arms all the way to your shoulders and curl the EZ bar, and lower down the bar slowly with control, keeping your elbows tucked at your sides. 

4. Twisting Dumbbell Curl 

One of the best and most popular bicep exercises, is the twisting dumbbell curl. The twist activates your forearms, and the head of the bicep, for a more effective arm workout.

How To Do A Twisting Dumbbell Curl

• Grab two dumbbells at a comfortable weight.
• Positioned at your sides with your palms faced in, begin to curl one arm towards your shoulder
• Twist the dumbbell, so that your palms face your chest, as you contract your bicep.
• Once you get to the top of the curl, keep twisting slightly to isolate the bicep and contract your muscle for 1-2 seconds
• Release, lower the weight back to your side, and repeat.

5. Zottman Curl

The Zottman curl Is it very effective bicep dumbbell exercises that combines a conventional bicep curl with a reverse curl.

This strength training movement is an exceptional exercise to add to your training day split to help fully contract your bicep while also progressively overloading your forearms on the eccentric phase of the lift.

How To Zottman Curl

• Standing holding a dumbbell in each hand
• Rotate your wrists into a supinated position (palms facing upwards). Arms fully extended and resting by your sides
• Place your feet shoulder width apart to establish a solid base
• Contract and isolate your biceps as hard as you can and curl the dumbbells upwards as you bend your elbows
• Pause at the top of the movement. 
• Rotate your wrists into a pronated position (palms facing the floor)
• Slowly lower and deload down until your arms are extended
• Twist the dumbbells back into the starting position as described at above (palms facing upwards) for the next rep
• Repeat for the desired number of reps

How Many Reps And Sets For Back And Biceps Workout

With any resistance training program, the goal is to build more muscle, more strength, and better muscular endurance. When you start, your program should incorporate a standard 3 sets for each exercise, starting with 15,12,10 rep scheme, to build more muscular endurance. 

RELATED ARTICLE How Many Sets And Reps For Improved Performance

After the first four weeks, try and increase the volume, to 4 sets per exercise, using progressive overload, and increasing the weight overtime. As your goal transitions into building more strength, increase the weight and lower the reps to 12,10,10,8. 

RELATED ARTICLE How To Create An Effective Split Workout Routine

To stimulate muscle growth and achieve consistent progression your body needs added physical stress (resistance training) to increase muscle mass and strength, by way of adaptation.

The human body will not change unless it’s forced to do so. With greater demands placed on your body, it’s essentially forced to adapt to those changes, to add muscle gain and growth.

Although the back and biceps work together on almost all compound upper-body pulling movements, the amount of volume and work, is vastly different. The biceps are a small muscle group and therefore, do not need as much stimulation as the back. Five to six exercises for your back is ideal, where 3-4 is ideal for your biceps. Using a 2:1 ratio for back to biceps exercises total in a given workout, is an easy way to designate how much work you should be performing. 

Back And Biceps Workout: Takeaway

You'll get the most out of your training split, by working back and biceps together. Since the biceps are the secondary and tertiary mover in all pulling movements with the back, it only makes sense to train them together for maximum efficiency and effectiveness. With progressive overload, high intensity, and proper nutrition, you'll stack gains and a more defined physique quickly.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

What Is Hypertrophy Training

No matter if you are training to gain more muscle or training to gain more strength, it all starts with resistance training. Resistance training or applying repeated stress and trauma to your muscle tissue indicates and signals a need to build more muscle and strength to accommodate heavier loads, more workout volume, and increased workout intensity to protect itself from future stress. Muscle hypertrophy refers to an increase in the size of muscle cells and total muscle mass from physical stress. Hypertrophy is often achieved with resistance training and progressive overload to break down and rebuild muscle tissue, resulting in more total muscle mass and bigger gains.

RELATED ARTICLE What Is Progressive Overload

The human body is comprised of 650 skeletal muscles, composed of thread-like myofibrils and sarcomeres which can achieve growth, through two ways - muscle stimulation from repeated muscle contraction and muscle repair. The metabolic change for how muscles grow, is an increase in net muscle protein balance, which is simply the difference between muscle protein synthesis (I.e. the muscle building process) and muscle protein breakdown. An increase in net muscle protein balance, is a direct response to resistance training and nutrition which stimulates the anabolic response through muscle protein synthesis, increasing muscle hypertrophy [R].

RELATED ARTICLE How Do Muscles Grow

Muscle growth takes place in two different forms, hypertrophy, and hyperplasia. Hypertrophy is an increase in muscle size due to an increase in the size of muscle fibers, while hyperplasia is an increase in the total number of muscle fibers. Hypertrophy is achieved through increased muscle tension and physical stress, breaking down muscle fiber. Growth is a result from overcompensation to protect the body from future stress, or what we call the repair process [R]. An immune system response is triggered during the repair process leading to inflammation, and the natural cleansing process, signaling the body to grow and repair muscle fiber.

Satellite cells, located on the outer surface of the muscle fibers, facilitate the growth and repair of skeletal muscle tissue, when activated from physical stress or trauma, and resistance training which can last up to 48 hours post workout.

During hypertrophy the rate of muscle protein synthesis is greater than muscle protein breakdown leading to greater numbers of actin and myosin filaments in the myofibrils. Muscle hypertrophy can also occur when muscles are stretched to a greater than normal length. Full range of motion through exercise movements cause new sarcomeres to be added to the ends of muscle fibers where they attach to the tendons. Therefore, exhibiting full range of motion is vital to induce muscle hypertrophy and stack on more gains. Research also indicates that peripheral fatigue, (I.e. burnout sets) induce a greater amount of muscle hypertrophy, as the muscles are worked to failure.

A hormonal response is triggered during hypertrophy, releasing growth factors such as insulin like growth factors, fibroblast, and hepatocyte growth factors. Other hormones are also released which stimulate muscle hypertrophy such as testosterone, cortisol, and human growth hormone, which regulates cell activity and stimulates muscle protein synthesis.

An increase in total workout load or overall volume, progressive overload, or an increase in weight over the course of your training period, and implementing a full range of motion through your lifts, are the key factors for inducing change to muscle tissue and achieving muscle hypertrophy.

RELATED ARTICLE What Is Muscle Hypertrophy

What Is Strength Training

Strength training, a mode or protocol of training, is somewhat synonymous to resistance training. You cannot achieve strength, without increasing lean muscle tissue. You can however focus upon strength, as opposed to muscle hypertrophy.

RELATED ARTICLE How To Get Stronger in 3 Simple Steps

Resistance training program variables such as reps, sets, intensity, tempo, and volume, dictate the outcomes of your training program. Strength and muscle mass are linearly correlated, meaning the more hypertrophic your training, the more strength you’ll gain. Strength is the ability of the nervous system to recruit muscle fibers when needed, to produce initial tension, to overcome an external force. Strength is a neuromuscular adaptation, largely dependent upon the mind muscle connection.

For muscular strength to occur, exertion and stress needs to be placed on the muscle fibers, leading to damage and fatigue. Intensity must be high enough to exert stress, but low enough to finish the rep protocol and allow sufficient reps to exhaustion.

Training for maximal strength occurs with higher levels of intensity, which is inversely related to reps. Thus, the higher level of intensity, the lower number of reps performed.

For maximal strength, research conclusively shows that low reps with heavy weight vs high reps with low weight will elicit the most strength gains. That’s not to say however that strength does not occur with high rep protocols, that prescribe more volume. Intensity is also crucial when it comes to building strength. With less prescribed reps, intensity will need to increase. Resistance exercise intensity is commonly prescribed as a percent of 1 repetition maximum (1RM). Therefore, strength will occur with a prescribed 1-5 reps, at 80-90% of your one rep max (1RM).

RELATED ARTICLE: How Many Reps And Sets For More Muscle And Strength

Hypertrophy Vs Strength Training

No matter the focus of your training, resistance training will lead to both muscle hypertrophy and induce changes in muscle strength. They occur simultaneously. However, you can adjust your training to focus on either hypertrophy or strength training.

Hypertrophy requires more total workout volume, meaning a higher number of sets and reps, to produce a change in muscle size. Strength training will focus upon heavier weight with less reps. Compound lifts such as the bench press, squats, and deadlifts will help build more strength, as they stimulate multiple muscle groups and joints at the same time. This means that you’ll build the greatest amount of strength, in the shortest period of time. Even without heavy weight, compound movements will still help you get stronger, faster, than simply using isolated movements such as bicep curls or exercise machines. 

No matter what protocol you focus on, resistance training will help build both hypertrophy and strength. 

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

With the New Year quickly approaching it’s time to wrap up our post-pandemic era with new resolutions and bigger achievements. When it comes to achieving your fitness goals, a pre workout can come in handy for pushing you through each workout. But, pre workouts come in all different flavors and potencies. And that’s why today we’re going over some of the best pre workouts 2022 has to offer. Whether you’re looking for a stimulant free option or to max out of caffeine, we got you covered.

What Are Pre Workouts?

If you’re new to supplements, you should first understand what a pre workout is. A pre workout is a type of supplement that can promote an increase in energy, improve blood flow, stamina, and focus. Pre workouts are for a great option individuals looking to release their potential. These supplements can do this through giving you the boost you need to get in the gym and through your workout. Or by assisting you with pushing past your limits, lifting heavier, and get that one more rep in.†

How We Choose The Best Pre Workouts:

Firstly, its important to note that our reviews are in no particular order. While we do our best to review each product as accurately as possible, our reviews are based on anecdotal feedback, customer purchasing history, and the label. Individual results and experiences will vary. Additionally, this is not an exhaustive list of great pre workouts. Pre workouts are constantly developing and improving, so the newest top pre is just around the corner.

Best Stimulant-Free Pre Workouts 2022:

One of the first selections options you’ll have to decide on is whether or not you want stimulants in your pre workout. Stimulants can play a role in your energy, motivation, and focus. But, there are some individuals who shouldn’t would be better without the added stimulants. For example, anyone with a sensitivity to stimulants like caffeine or individuals that workout late in the evening. But, stim-free can still pack a punch in gym through boosting endurance, stamina, and blood flow. This makes stim-free pre workouts great for beginners and for stacking.†

• King Of Pumps By Chemix
• SuperHuman Pump By Alpha Lion
• Ryse Blackout Pump By Ryse

King Of Pumps By Chemix:

What To Expect:

• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take King Of Pumps:

The manufacturer recommends taking one (1) full serving (one scoop) with 8-10oz of water at the beginning of your workout.

King Of Pumps Review By Kelly: “BF said the pump was stooopid. First time purchasing any of the chemix products. Great results!!”

SuperHuman Pump By Alpha Lion:

What To Expect:

• Enhanced Endurance†
• Focus Boost†
• Larger Pumps†
• Improved Performance†

How To Take SuperHuman Pump:

The manufacturer recommends taking one (1) servings (one scoop) 15-30 minutes before your workout.

SuperHuman Pump Review By Johnny: “This product definitely stacks well on its own or with any Alpha Lion Pre. Extremely well done pump formula.”

Ryse Blackout Pump By Ryse:

What To Expect:

• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Ryse Blackout Pump:

The manufacturer recommends taking one (1) servings (one scoop) 10-12oz of cold water consume 15-30 minutes prior to exercise. 

Ryse Blackout Pump Review By Trent: “I am a huge Ryse Supps fan. I love to mix the Electric Lemonade pump and the Baja Burst pre workout together. Not only does it taste amazing, but it works like a charm. My pumps at the gym are the best that they have ever been. Strongly recommend to anyone looking to improve their gym pumps.”

Best Mild Pre Workouts 2022:

If you’re familiar with pre workouts and have mid-tolerance to stimulants, a mild pre workout might be what you need to ready up the ante. Here, “Mild Pre Workouts” refers to pre workouts with caffeine levels up to 250mg per serving. However, with some pre workouts in this section, users may take additional servings which may be too intense for some individuals. 

• Psychotic Black By Insane Labz
• C4 Original Pre Workout By Cellucor
• Jack3d Pre Workout By USP Labs
• Venom Pre Workout By Dragon Pharma
• Noxipro Pre Workout By CTD Sports

Psychotic Black By Insane Labz:

What To Expect:

• Energy†
• Increased Power Output†
• Focus Boost†
• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Psychotic Black:

The manufacturers recommend taking one serving (one scoop) in 8-12 oz. of water to assess tolerance. Once tolerance has been assessed, take one to two servings, 30 minutes before activity. Never consume more than two serving in a 24 hour period. Do not take within 4 hours of bedtime.

Psychotic Black Review By Esteban: “Lo mejor de lo mejor calidad en todo su esplendor, muy recomendó pero ojo no es para novatos (The best of the best quality in all its splendor, highly recommended but be careful not for novices)”

C4 Original Pre Workout By Cellucor:

What To Expect:

• Energy†
• Increased Power Output†
• Focus Boost†
• Improved Mood†
• Enhanced Endurance†
• Improved Performance†

How To Take C4 Original Pre Workout:

The manufacturers recommend taking one serving (1 level scoop) with 6oz of water, 20-30 minutes before training.

C4 Original Pre Workout Review By Brian: “I’m hooked on C4. The caffeine really helps get me moving for my early morning workouts. I’m able to keep the same energy throughout my workouts and it shows.”

Jack3d Pre Workout By USP Labs:

What To Expect:

• Energy†
• Focus Boost†
• Increased Power Output†
• Enhanced Endurance†
• Improved Performance†

How To Take Jack3d:

The manufacturers recommend taking 1-3 scoops with 6-12oz of cold water 30-60 minutes before resistance training. Do not exceed three (3) scoops per day.

Jack3d Review By Rodrigo: “TREINO NA MEDIDA CERTA. SEM PASSAR MAL E COM MUITA ENERGIA. (TRAINING IN THE RIGHT MEASUREMENT. WITHOUT GETTING SICK AND WITH LOTS OF ENERGY.)”

Venom Pre Workout By Dragon Pharma:

What To Expect:

• Long-Lasting Energy†
• Focus Boost†
• Improved Mood†
• Increased Power Output†
• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Venom:

The manufacturers recommend assessing your tolerance first by taking the small scoop with 5oz of water 15 minutes before your workout. However, if you have a high tolerance to stimulants, you may take one large scoop with 12oz of water. Do not exceed one large scoop within a 24 hour span. To avoid sleeplessness, do not take within 4 hours of bedtime.

Venom Review By Rafael: “Very good pump and focous! Recommend!”

Noxipro Pre Workout By CTD Sports:

What To Expect:

• Long-Lasting Energy†
• Focus Boost†
• Increased Power Output†
• Enhanced Endurance†
• Improved Performance†

How To Take Noxipro:

The manufacturers recommend taking one serving (one scoop) with 4-8oz of cold water 30-45 minutes before training.

Noxipro Review By Johnny: “I’ve used this product for years I love it.”

Best Stimulant-Heavy Pre Workout 2022:

This section is for all our stim-junkies and not for anyone with a stimulant sensitive. In combination to caffeine, these pre workouts typically feature other stimulants like theacrine, yohimbine, and 2-aminoisoheptane (DMHA). If you’re advancing from a mild pre workout or unsure of your tolerance to stimulants, we and manufacturers recommend to start off with half a scoop.

• Wicked Pre Workout By Innovative Labs
• Woke AF By Bucked Up (Das Labs)
• Psychotic Gold By Insane Labs
• Dust X By Blackstone Labs
• BZRK By Black Magic Supply
• Psychotic Pre Workout By Insane Labs
• Mesomorph By APS Nutrition

Wicked Pre Workout By Innovative Labs:

What To Expect:

• Energy†
• Focus Boost†
• Increased Power Output†
• Enhanced Endurance†
• Improved Performance†

How To Take Wicked:

The manufacturer recommends taking one (1) scoop to access personal tolerance. Once tolerance has been assessed, you may increase dosage to 2 scoops in 6-8oz of water.

Wicked Review By Rob: “Tastes great. Take a long time to kick in, last longer then other pre workouts. Needs a little more kick to be a great pre workout”

Woke AF By Bucked Up (Das Labs):

What To Expect:

• Energy†
• Focus Boost†
• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Woke AF:

The manufacturers recommend taking one (1) scoop into 6-9oz of water 15-30 minutes prior to physical activity. Due to it’s potency, they recommend taking no more than one (1) scoop. Do not exceed one (1) scoop in 24 hours.

Woke AF Review By Matt: “One of the best, only thing was I ordered the wrong flavour. It kept me going up to 90 minutes before I got tired, usually after 45 to 50 minutes and I’m burnt out.”

Psychotic Gold By Insane Labs:

What To Expect:

• Energy†
• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Psychotic Gold:

The manufacturers recommend mixing 1 serving (one scoop)  in 8-10oz of water once daily, 30 minutes before activity. Never consume more than 1 serving in a 24 hour period. Do not take within 4 hours of bedtime.

Psychotic Gold Review By Linda: “I started with 1/2 a dose the went up to a full scoop. Really turns up the heat in my body. I’ll have to try some other flavors”

Dust X By Blackstone Labs:

What To Expect:

• Energy†
• Focus Boost†
• Improved Mood†
• Enhanced Endurance†
• Larger Pumps†
• Improved Performance†

How To Take Dust X:

The manufacturers recommend mixing one (1) scoop of Dust X in 8-10oz of water 30 minutes before working out. Due to extreme potency, new users may want to asses tolerance with one half (1/2) scoop first.

Dust X Review By David: “The best and strongest I’ve taken so far with no crash!!”

BZRK By Black Magic Supply:

What To Expect:

• Energy†
• Focus Boost†
• Improved Mood†
• Enhanced Endurance†
• Increased Power Output†
• Larger Pumps†
• Improved Performance†

How To Take BZRK:

The manufacturers recommend using BZRK on training days only. New users may want to begin with a half scoop while experienced users may take a full scoop. Mix one (1) scoop with 6-8oz of water and consume 15-20 minutes prior to training. To avoid sleeplessness, do not use within 6 hours prior to sleep. Do not consume more than 1 scoop in any 24 hour period.

BZRK Review By N/A: “I’m a loyal user of this- love the Blue, Hateraid and Orange Cooler! Doesn’t make me shaky but definitely gives the boost I need for a workout.”

Psychotic Pre Workout By Insane Labs:

What To Expect:

• Energy†
• Focus Boost†
• Enhanced Endurance†
• Increased Power Output†
• Improved Performance†

How To Take Psychotic:

The manufacturers recommend assessing your tolerance by taking a half scoop for the first. After tolerance has been assessed, you may progress to a full scoop when needed.

Psychotic Review By VALBER: “Insane Labs Psychotic gives me the energy and the resistance to perform mine and my clients more demanding workouts everyday at the gym.”

Mesomorph By APS Nutrition:

What To Expect:

• Energy†
• Focus Boost†
• Enhanced Endurance†
• Increased Power Output†
• Larger Pumps†
• Improved Performance†

How To Take Mesomorph:

The manufacturers recommend assessing your tolerance first before taking a full scoop. Start by taking a half scoop for the first couple of days until tolerance has been assessed.

Mesomorph Review By Welison: “Mesomorph é o melhor pré treino da atualidade. Consegue dar força, pump, vasodilatação e energia ao mesmo tempo. O ponto negativo é o custo benefício por ter apenas 25 doses. (Mesomorph is the best pre workout today. It manages to give strength, pump, vasodilation and energy at the same time. The negative point is the cost benefit for having only 25 doses)”

Top Pre Workout FAQs 2022:

In this section, we’ll be diving into some of your most frequently asked questions about pre workouts!

Wrapping Up!

And this marks the end of our post on the best pre workouts for 2022. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!

Are you looking for more to read? Checkout our other blogs!

• What Is Ashwagandha Good For (Review)
• The Best Recovery Supplements For Muscle Growth
• Creatine 101
• Alpha Lion Pre Workout Review
• Is Gorilla Mode Pre Workout Good For You? (Review)
• Bucked Up Pre Workout Review
• Ryse Godzilla Pre Workout Review
• Glutamine: What Does It Do And Should You Start Taking It?

Warnings And Side Effects:

Read entire label before taking products mentioned in this post. As with any supplement, check with your physician before use. Do not use these product if you have any current or previous medical condition of any kind. Such conditions may include but are not limited to the following:

• High or low blood pressure
• Stroke
• Arrhythmia
• Palpitations
• Any heart, thyroid, or liver condition
• Seizures
• Anxiety or depression
• Prostate enlargement or inflammation

Do not use if you are nursing or pregnant. Do not use if you are taking an MAOI. If any adverse symptoms occur stop use immediately and consult a physician. Keep out of reach of children.

Allergen Warning: Products in this post may be manufactured in a plant that also processes egg, soy, peanut, tree nut, fish, crustaceans/shellfish, and wheat products.

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While our goal is to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.

The post The Best Pre Workouts Of 2022 For You & The Gym appeared first on Supplement Reviews Blog.

How do you get the most out of your training? By fueling your body with proper nutrients and supporting the gaps with dietary supplements! And that’s where we come in to help you determine which recovery supplements to take and when to take them.

How To Improve Muscle Recovery:

While supplements can support your muscle growth and recovery, it essential to be proactive in your muscle recovery before and after the gym. Here, we’ll discuss ways you can improve muscle recovery today!

Food & Hydration: (1,2,3)

Eating an overall healthy diet is the best way to ensure you get all the nutrients essential to repairing your muscles and improving performance. This can mean increasing your protein intake while reducing your consumption of processed foods. But protein isn’t the only star for muscle growth and recovery. Consider adding more fruits and vegetables throughout your diet. Also, staying hydrated throughout your day is essential for muscle recovery, as dehydration can impair your muscles’ ability to repair themselves.†

Active-Rest: (4,5)

Including active rest days (active recovery) into your workout routine means introducing more low-intensity, low-impact exercises like yoga or cycling. You can promote blood flow and tissue repair by including active rest days without further stressing the body. Studies suggest that 20 minutes of post-exercise active recovery involving the same muscle groups during exercise effectively reduces muscle fatigue. Additionally, a study found active recovery supported more training benefits without increasing total training commitment time.†

Sleep: (6,7)

Sleep is one of the largest parts of recovery. Research suggests sleep deprivation is a cause of muscle loss and muscular atrophy. But sleep deprivation impacts other areas of muscle growth as well. Bad sleep can have negative impacts like decreasing growth hormone levels, insulin-like growth factor-I (IGF-1) levels, and even testosterone. The reductions of all these hormones can play a large role in maintaining muscle mass. Additionally, insufficient sleep may also increase cortisol and result in fat retention.†

What Are Recovery Supplements? (8,9)

Recovery supplements feature dietary supplements that can support exercise performance, improve protein synthesis, and support overall well-being.†

Why Do You Need Recovery Supplements?

When you exercise, fibers in your muscles stretch and tear. Depending on the intensity of your exercise, these micro-tears can result in muscle soreness. Where during recovery, cells repair these micro-tears muscle fibers. The repaired fibers form new muscle protein strands that can be larger and stronger. But repairing muscle fibers is only one part of the recovery part. During exercise, your body begins metabolizing carbohydrates and fats for ATP to contract skeletal muscle. The longer the workout, the more substantial the loss from these triglyceride stores. Here, recovery supplements aim to replenish these stores and increase cellular energy.†

Signs of Overtraining: (10)

• Fatigue†
• Loss of Motivation/Concentration†
• Insomnia†
• Irritability†
• Tachycardia†
• Hypertension†
• Restlessness or Anxiety†
• Weight Loss†
• Muscle Soreness†

Types of Muscle Recovery Supplements:

While some recovery supplements support muscle protein synthesis, others reduce muscle soreness. Additionally, there are recovery supplements that can assist with reducing muscle fatigue. So what types of muscle recovery supplements are best for you? It depends on your goals!

Here are some of the best recovery supplements for your goals:

• Amino Acids
• Macro-Nutrients
• Herbs & Adaptogens

Amino Acids:

Results from research indicate amino acid supplementation may potentially reduce exercise-induced muscle soreness, while improving muscle function, fatigue, and recovery. (11) 

• Branched Chain Amino Acids (BCAA)
• Glutamine
• Creatine
• Citrulline

What Are BCAAs?

Branched Chain Amino Acids (BCAAs) consist of three essential amino acids: leucine, isoleucine and valine. Because these amino acids cannot be produced by your body, they are essential and need to be obtained from your diet.

BCAAs Benefits: (11,12,13)

• Decrease Cortisol Response†
• May Support Increased Testosterone†
• Reduce Muscle Damage & Breakdown (Anticatabolic)†
• Decrease Muscle Fatigue†
• Reduce Muscle Soreness†

BCAA Dosing:

Recent research suggests 12 g of BCAAs per day is optimal for promoting ergogenic effects. However, a separate study suggests 0.22 g/kg body mass/day of BCAA for eight days is sufficient to reduce perceptions of soreness. (12,13)

Nutrex BCAA 6000:

How To Take Nutrex BCAA 6000:

The manufacturers recommend mixing one (1) scoop in 8-10oz (250-300 mL) of cold water and drink between meals. On training days drink one serving 30 minutes before or during exercise.

Nutrex BCAA 6000 Review By Samuel: “Excelente produto funciona como esperado (Excellent product works as expected)”

What Is Glutamine?

Glutamine is another important amino acid for the body, but unlike BCAAs, glutamine is only a conditionally essential amino acid. Conditionally essential amino means the body can produce it naturally, but there may be times you’ll need to supplement it.

Glutamine Benefits: (14,15,16,17,18)

• Support Immune System†
• Improve Gut/Digestive Health†
• Promote Muscle Recovery†
• Reduce Muscle Fatigue†
• Support Heart Health†

Glutamine Dosing:

Research indicates glutamine may be effective at doses between 15 and 30 g daily or 0.3 g/kg/day.(17,18)

AllMax Nutrition Glutamine:

How To Take AllMax Nutrition Glutamine:

The manufacturers recommend mixing one (1) rounded teaspoon (5g) in water or juice once daily. For training sessions and athletic events, take approximately 30 minutes prior to training and immediately after training to help prevent muscle tissue breakdown and aid muscle recovery. At times when you are not training, mix 1 rounded teaspoon (5g) in water or juice approximately 45-60 minutes prior to meals.

AllMax Nutrition Glutamine Review By Gilmar: “First time a bought this Allmax Glutamine to help on my recovery. Very happy with the results!”

What Is Creatine?

Creatine, similar to BCAAs, is a combination of three amino acids; L-Arginine, Glycine, L-Methionine. Your body can naturally produce creatine, but its is also stored in the form of phosphocreatine. These creatine stores are primarily in your muscles, where it’s used for energy.†

Creatine Benefits: (19,20,21,22,23)

• Promoting Strength†
• Increased Cell Hydration†
• Reduced Protein Breakdown†
• Lower Myostatin Levels†
• Improve Exercise Performance†
• Boost Muscle Recovery Recovery†
• Increase Lean Muscle Mass†

Creatine Dosing:

Research suggests a dose of 0.3 g/kg/day for 3–5 consecutive days or 20 g/day for 5–7 successive days is sufficient for promoting ergogenic benefits. Whereas taking 3–5 g/day over 4 weeks can increase creatine stores, promote performance, improve recovery, increase muscle growth. (19,21)

Life Extension Creatine Caps:

How To Take Life Extension Creatine Caps:

The manufacturers recommend taking two (2) capsules twice daily with water or juice, or as recommended by a healthcare practitioner.

Life Extension Creatine Caps Review By Ralph: “A same day supplements é um excelente site para comprar autênticos suplementos, recomendo muito. achei essa creatina muito fácil de tomar.comecei a tomar a pouco tempo e já sinto que a minha performance, força já estão melhorando! (Same day supplements is an excellent site to buy authentic supplements, I highly recommend it. I found this creatine very easy to take. I just started taking it and I already feel that my performance and strength are already improving!)”

What Is Citrulline?

Citrulline is a non-essential amino acid that is commonly supplemented before exercise to promote exercise performance. When supplementing with citrulline, it is metabolized in the kidneys and then converted to the amino acid to l-arginine, which can then increase nitric oxide synthesis.† (24,25)

Citrulline Benefits: (24,25,26,27)

• Improve Blood Flow†
• Reduce Fatigue†
• Increase Power Output†
• Improve Endurance†
• Enhance Vasodilation†
• Increase Protein Synthesis†

Citrulline Dosing:

Research currently suggests a dose of 3 g/day to 10 g/day is sufficient for promoting ergogenic benefits. (24)

NOW Foods L-Citrulline:

How To Take NOW Foods L-Citrulline:

The manufacturers recommend taking one-two (1-2) capsules 1 to 2 times daily between meals.

NOW Foods L-Citrulline Review By Darren: “Taking it for about 3 weeks now and my veins are starting to bulge out with intense workouts.”

Macro-Nutrients:

Diet and nutrition play a huge role in your post workout recovery as well. Where researchers indicate the food you consume throughout post-exercise recovery can optimize the skeletal muscle adaptive response, improve protein synthesis, reduce inflammation and delayed onset muscle soreness (DOMS).†

• Proteins
• Carbohydrates
• Fats

Whey Protein:

One of the most popular muscle recovery supplements is whey protein. This is because whey protein contains all nine essential amino acids. However, other options for protein supplements are available for individuals avoiding whey/dairy.

Checkout Vegan Protein Options.

Whey Protein Benefits: (28,29,30,31,32)

• Enhance GSH Production†
• Decrease Muscle Soreness†
• Stimulate IGF4†
• Reduce Cholesterol†
• Promote Digestive Function†
• Support Blood Pressure†
• Increase Muscle Growth†

Protein Dosages:

Researcher suggests 1.6–2.5 g/kg/day of protein divided in several meals or 20–35 g of protein per meal is optimal for muscle mass maintenance and to catabolism. (32)

Dymatize ISO 100:

How To Take Dymatize ISO 100:

The manufacturers recommend mixing one (1) scoop to 5-6 fl. oz. (150ml-180ml) of water, milk, or your favorite beverage and mix thoroughly.

Dymatize Nutrition Iso 100 Protein Review By Bryan: “I got the new dunkin flavors and they taste amazing. I love how it also has caffeine it in. Perfect for a coffee replacement.”

Carbohydrates:

Working out intensely can deplete your muscle stores of glycogen, the stored form of glucose. Because of this, post-workout carbs is essential for promoting muscle glycogen replenishment. (33)

Carbohydrate Supplement Benefits:(33,34,35,36)

• Improve Sports Performance†
• Delay Muscle Fatigue†
• Increase Work Capacity†
• Enhance Recovery†
• Repletion Glycogen Stores†

Carbohydrate Dosages:

According to experts, 5–7 g/kg/day of carbohydrates is optimal for a moderate exerciser for benefits like replenishing glycogen stores. However, individuals with more intense training routines may require up to 8–12 g/kg/day of carbohydrates. (36)

Universal Nutrition Carbo Plus:

How To Take Universal Nutrition Carbo Plus:

The manufacturer recommends to slowly blend one (1) scoop into 8-10oz of your beverage of choice. For best results, use at least twice daily and consume one (1) serving within two (2) hours of exercise.

Universal Nutrition Carbo Plus Review By Andy: “Great option for post workout recovery. I like to add it with my protein shake.”

Fats:

Fats like Omega-3 in contain “resolvins”  that are popular for their ability to resolve/reduce inflammation.(37) Fish oil is an example of a dietary source for Omega-3 and is generally derived from cold-water, fatty fish.

Fatty Acids Benefits: (38,39,40,41,42,43)

• Support Heart Health†
• Improve Metabolism†
• Reduce Inflammation†
• Improve Muscle Growth†
• Reduce Blood Pressure†

Fish Oil Dosage:

Currently, there are no conclusive recommendations for EPHA and DHA, a dosage of 250–500 mg per day of combined EPA and DHA may be sufficient for healthy adults.† However some studies suggest larger doses of around 2000-5000 mg of combined EPA and DHA may be necessary for benefits. (43)

Optimum Nutrition Fish Oil:

How To Take Optimum Nutrition Fish Oil:

The manufacturer recommends take one (1) softgel up to three (3) times daily with meals.

Optimum Nutrition Fish Oil Review By Michael: “O melhor da categoria. Excelente custo benefício!!! (The best in the class. Excellent value for money !!!)”

Herbs & Adaptogens:

Adaptogens are a class of metabolic regulators derived from plants, which can support and enhance the body’s resilience to stress. These properties can expand in promoting cognitive and physical performance. (44,45)

• Rhodiola
• Ashwagandha
• Ginseng
• Turmeric/Curcumin
• Black Currant
• Tart Cherry

What Is Rhodiola?

Rhodiola rosea is an adaptogen commonly used in folk medicine in Eastern Europe and China. Current research indicates the chemical composition of rhodiola rosea (including salidroside and rosavin) can reduce fatigue and improve endurance. (46)

Rhodiola Benefits: (46,47,48,49,50)

• Reduce Cortisol Levels†
• Alleviate Fatigue†
• Improve Symptoms of Depression†
• Increase Cognitive Functions†
• Enhance Exercise Performance†

Rhodiola Dosage:

Research on rhodiola utilizes a wide range of dosages. However, participants experienced positive effects from 100-1500 mg/day. (50)

NOW Foods Rhodiola:

How To Take NOW Foods Rhodiola:

The manufacturer recommends taking one (1) capsule 1 to 2 times daily on an empty stomach. Store in a cool, dry place after opening.

NOW Foods Rhodiola Review By Kim: “I’m giving this 5 stars because it definitely works as far as what I wanted to take it for… (acne, anxiety, weight loss). My acne nearly cleared up in 2 weeks, I lost 5 pounds, and while it doesn’t directly help my anxiety, I don’t have the “after effects” of panic such as feeling drained, headachy, etc.”

What Is Ashwagandha?

Similar to rhodiola, ashwagandha is an adaptogen. Ashwagandha is a popular supplement for its anti-anxiety and stress-relieving effects. (51,52)

Ashwagandha Benefits: (51,52,53,54,55,56,57,58)

• Reduce Cortisol Levels †
• Improve Sleep†
• Enhance Exercise Performance & Recovery †
• Improve Inflammation †
• Support Cognitive Functions†

Ashwagandha Dosage:

Most studies on Ashwagandha use dosages of 250–600 mg of the root extract daily. These dosages can be broken up into a morning and evening dose. Some individuals may prefer to take Ashwagandha with a meal.†

Swanson Ultimate Ashwagandha KSM-66:

How To Take Swanson Ultimate Ashwagandha KSM-66:

The manufacturer recommends take one (1) veggie capsule one to two times per day with water.

Swanson Ultimate Ashwagandha KSM-66 Review By Brittany: “I have small bouts of anxiety and trouble sleeping at night. I was recommended this product and for the price and quality of it, you can beat it. Whenever I am feeling anxious, this product puts me at ease. This supplement makes it very easy to sleep at night.”

What Is Ginseng?

Panax ginseng is an adaptogen common in Eastern Asia for treating ailments like hypertension. Current research suggests this plant may also have neuroprotective properties and support the immune system.†

Ginseng Benefits: (59,60,61,62,63,64,65)

• Reduce Muscle Fatigue†
• Enhance Recovery†
• Decrease Muscle Soreness†
• Improve Cognitive Performance†
• Improve Stamina†
• Anti-Inflammatory†

Ginseng Dosage:

Studies for ginseng tend to utilize dosages ranged from 200mg to 3000mg.†

NOW Foods Panax Ginseng:

How To Take NOW Foods Panax Ginseng:

The manufacturer recommends taking two (2) capsules 1 to 2 times daily as needed.

NOW Foods Panax Ginseng Review By Sam: “This is one top quality brand! Love the energy I get from this product! I been using ginseng for more than 35 years and find this brand to be one of the best!!”

What Is Turmeric/Curcumin?

Curcumin is the primary bioactive substance in turmeric that provides the plants yellow pigment. This compound is popular for its anti-inflammatory properties.

Turmeric/Curcumin Benefits: (66,67,68,69)

• Anti-Inflammatory†
• Boost Antioxidant Production†
• Supports Joint Health†
• Improve Cognitive Health†
• Reduce LDL Cholesterol†
• Support Muscular Recovery†

Turmeric/Curcumin Dosage:

Unfortunately, turmeric/curcumin is poorly absorbed by the body on it’s own. However, studies often use piperine, a compound found in Black Pepper, to improve it’s bioavailability. Here, dosages of around 150–2500 mg of curcumin combined with piperine may support muscle recovery.†

Hi-Tech Pharmaceuticals Turmeric 95:

How To Take Hi-Tech Pharmaceuticals Turmeric 95:

The manufacturer recommends take two (2) tablets twice daily with a meal.

Hi-Tech Pharmaceuticals Turmeric 95 Review By Danny: “Works great. I use this as a natural anti-inflammatory supplement. I noticed reduced swelling and aching afterward”

What Is Black Currant?

Black currant is a superfood with high profile of polyphenols. Research on this superfood suggests black currant may be superior among berries for improving athletic performance.†

Black Currant Benefits: (70,71,72)

• Enhance Performance†
• Anti-Inflammatory†
• Improve Cognitive Health†
• Supports Heart Health & Immune System†
• Improve Metabolism†

Black Currant Dosage:

Researchers suggest consumption of black currant for 7 days at a dose of 105–210 mg anthocyanins is sufficient for improving signs of muscle damage.†

Swanson Black Currant Extract:

How To Take Swanson Black Currant Extract:

The manufacturer recommends taking one (1) veggie capsule per day with water.

Swanson Black Currant Extract Review By Eva: “After reading about this, I decided to try this supplement for our eyes instead of bilberry. It seems to be working and it less expensive, which is great!”

What Is Tart Cherry?

Tart Cherry is a plant rich in phenolic compounds with high antioxidant and anti-inflammatory properties. This super-fruit is quickly becoming a popular natural ergogenic aid for endurance athletes due to its high profile of polyphenols.†

Tart Cherry Benefits: (73,74,75,76,77)

• Anti-Inflammatory & Antioxidant Properties†
• Improve Exercise Performance†
• Support Muscle Recovery†
• Enhance Sleep Quality†
• Improve Immunity†

Tart Cherry Dosage:

While, research varies in dosages, it appears a dose of at least 1200 mg/day is necessary to see ergogenic effects and muscle recovery. However, for performance enhancements, a dose of ~465 mg/day may be sufficient.†

Life Extension Tart Cherry:

How To Take Life Extension Tart Cherry:

The manufacturer recommends one (1) capsule once or twice daily, or as recommended by a healthcare practitioner.

Life Extension Tart Cherry Review By Jim: “I want the benefits of cherry juice, but my low carb diet limits how much I can drink. These capsules give the concentrated goodness without the carbs. I can take these daily.”

Wrapping Up!

And this marks the end of our post on Recovery Supplements. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!

Are you looking for more to read? Checkout our other blogs!

• What Is Ashwagandha Good For (Review)
• Creatine 101
• What Is NAC?
• What Is Whey Protein?
• Can Collagen Improve Hair, Skin, And Nail Health?
• Glutamine: What Does It Do And Should You Start Taking It?

Warnings And Side Effects:

Keep out of reach of children. Products in this blog may contain milk, egg, and soy ingredients or manufactured on shared equipment which also processes products containing wheat, shellfish, fish, tree nuts and peanuts. Consult your physician prior to using these products or any other supplement or if you are taking any OTC or prescription medications. Discontinue use immediately and consult your health care professional if you experience any adverse reactions. Do not use these products if you are pregnant, contemplating pregnancy or nursing.

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While our goal is to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.

The post The Best Recovery Supplements For Muscle Growth (Guide) appeared first on Supplement Reviews Blog.

There’s so much conflicting information out there.

But if you’re a health and fitness professional, your clients—maybe even your friends and loved ones too—will likely turn to YOU for counsel.

They’ll ask things like:

“Is stress REALLY toxic?”

“Do you think stress caused this belly fat I can’t lose?”

And:

“Are these red bumps from stress?”

(Why does everyone insist on showing you their rashes??)

You want to help, but coming up with the right answers can be hard, because:

The right answer depends.

It depends on WHO the asker is, WHAT their goals are, WHERE they’re starting from, and HOW MUCH they’re willing and able to change

The truth is, one-size-fits-all answers to stress-related questions don’t exist.

However, you can build a strong foundation of knowledge about stress that can help you answer these questions with more confidence and expertise.

In this article, we’ll try to give you some resources to do that.

If you want, read the following Q and As from top to bottom. Or, just jump to the ones that interest you the most:

Question #1. Is stress really bad for you?

Question #2. What are the signs of stress?

Question #3. Is stress making me gain / lose weight?

Question #4. How can I stop stress eating?

Question #5. How do I get rid of stress?

Question #6. How do I fit in stress-management strategies and self-care?

Question #7. Is there a diet that will help reduce stress?

Question #8. Is there any way to cool stress fast?

Question #1. Is stress BAD for you?

Yes and no. It’s all about the right amounts—for YOU.

The relationship between stress and health has gained a lot more attention and validity in the past 30 years.

As a result, you’ve likely learned to associate stress with all kinds of terrible things: heart attacks, hair loss, early death.

And while excessive, unrelenting stress definitely erodes health, let’s clear something up:

Not all stress is bad.

In fact, in order to thrive, we actually need some stress to feel juicy, purposeful, and alive.

As the above chart shows, it’s all about finding a stress “sweet spot.”

Go too far in either extreme, and you’ll feel crummy.

How do you find your stress “sweet spot”?

Stress that’s long-lasting, relentless, and demoralizing is also the kind of stress that’s associated with depression and anxiety, cardiovascular disease, diabetes, stroke, and cancer.¹

If you’re dealing with those kinds of stressors, consider where you have control, and try to reduce—or even avoid—them when you can.

Also, ask for help. Sometimes having another person around to tackle a problem with you makes the difference between feeling like you’re drowning and feeling like you’ll make it to the shore.

On the flip side, when stress occurs in shorter bursts, and you feel like you have some control over it, as well as opportunities to recover in between, it can actually help you become stronger and more resilient over time.

This kind of stress tends to feel empowering: It helps build you up; not break you down.

One big complication…

What feels stressful is highly subjective.

Turns out, your perception of stress has a big impact on how stress feels—and what it does to your health.

If you believe stress is always terrible and should be avoided at all costs, you’ll be more likely to cling to your comfort zone, fear the future and what could happen, and steer clear of situations that could lead to growth.

(You’re also more likely to experience the negative health effects of stress, like high cortisol.²)

In a cruel self-fulfilling prophecy, stress actually does become more harmful.

However, if you believe stress can make you stronger, wiser, and more resilient, you’ll be more likely to proactively solve problems, seek out challenging experiences—and benefit from stress in your life.

Luckily, you have some control over your perception.

In the spirit of helping you shift your perspective, here are some examples of how some stress can actually enrich various aspects of life:

Stress can strengthen relationships. Some conflict is actually crucial for healthy, secure relationships—it’s a pathway to better understand others. By working through things together, we grow together.

Stress can make you smarter. Managed effectively, stress helps you focus your attention, plan for future challenges, and enhance memory and learning. Stressors might even feel like fun puzzles to solve.

Stress can build muscles and endurance. This is probably the most obvious example, but most of us know that intermittent physical stress—say, from a workout—couped with appropriate recovery helps your body become stronger and more capable.

Choose to believe that stress has the capacity to benefit you. It can help you learn, grow, and live a bigger, more adventurous and meaningful life.

LEARN MORE:

• Good stress, bad stress: Finding your sweet spot [INFOGRAPHIC]
• Secrets for using stress to build you up—instead of break you down

Question #2. What are the signs of stress?

The signs and symptoms of stress depend a little on whether the stress is acute or chronic.

Acute stress (think: a car just swerved in front of you) generally causes your sympathetic nervous system to ramp up, which releases hormones such as epinephrine (adrenaline) and cortisol.

With acute stress, you might notice:

• Your heart beats a little faster
• Your breathing gets deeper and quicker
• You feel a burst of energy, alertness, giddiness, and/or focus
• You might feel a little shaky or even nauseous, if the stress was intense

The stress response is built-in. You don’t have to think consciously about it; your body just responds automatically in this way to all stressors.

Luckily, the recovery response is also built-in. Once a threat recedes, your heart rate and breathing will return to normal, and you’ll feel calm again.

Chronic stress is when that sympathetic activation lasts for days, weeks, or months, without adequate opportunities for recovery.

Just like a rollercoaster, stress can feel energizing in short bouts—but like a nauseating nightmare if you can’t get off the ride. Not surprisingly, chronic stress is more likely to take a toll on your physical and mental health.

Signs of chronic stress include:

• Excessive worrying or anxiety
• Low mood or energy
• Poor appetite, OR an increased desire to “stress eat”
• Digestive problems like heartburn or constipation
• Trouble sleeping
• Unfocused or foggy thinking
• Feeling isolated or irritable with others
• Frequent colds, flus, or infections
• Trouble recovering from workouts, or aches and pains in general
• Low sex drive

While the stress response is normal and helpful for short-lived bouts of challenge and excitement, we’re not meant to live in a constant state of activation and threat.

Stress feels best when it’s broken up with periods of recovery.

READ MORE:

• Do you have a Stress Bod? [INFOGRAPHIC]

Question #3. Is stress making me gain / lose weight?

Possibly.

But more likely, stress is affecting your behaviors. And eating behaviors definitely affect body composition.

Here’s how it works

When you’re stressed, your physiology changes—at least temporarily.

Your body’s acute stress response and the accompanying spike in adrenaline releases stored glucose (sugar) into the bloodstream so you have energy to deal with whatever challenge you’re facing.

This increase in blood sugar can reduce your appetite, making you push away your sandwich even if you haven’t eaten all day.

The stress response also dampens digestion.

Even when you do eat, food might feel like it’s just sitting in your gut not moving anywhere, or it might blast through you so fast that you’re afraid to stray too far from a washroom. Because digestion is compromised, you also may not adequately absorb your food.

It’s through both loss of appetite and loss of absorption that some people lose weight during periods of stress.

On the other hand, weight gain during periods of stress is just as common.

Especially when stress becomes chronic, the stress hormone cortisol increases. Cortisol can increase appetite, especially for carbohydrate- and calorie-rich foods.^{3 4}

Most people find eating pleasurable and soothing, so turning to food during times of stress is a common (and understandable) coping mechanism. Of course, when this becomes a habit, excess calories over time can lead to weight gain.

If that’s something you struggle with, check out the next answer below.

READ MORE:

• Weekend overeating: 5 surprising strategies to ditch the bingeing, the guilt, and the extra weight

Question #4. How can I stop stress eating?

More than 60 percent of our new clients list emotional or stress eating as a major nutrition challenge. What’s more, over 50 percent say they also “get intense cravings” and “snack when not hungry.”

If you relate, it might be a relief to know you’re not alone. Of course, that’s little consolation when your hands are fumbling for crumbs at the bottom of a freshly opened bag of peanut butter pretzel bites.

But what if you realized this behavior occurs…

• Every time your mom calls?
• On Sunday nights, when you’re dreading the start of a new week?
• Whenever you see, smell, or hear something that reminds you of your ex?

Emotional eating and intense cravings are typically part of a pattern of behavior that’s triggered by a specific experience—a thought, feeling, and/or situation.

If you can identify the trigger, you can disrupt the pattern of behavior and make different choices.

Use the “Break the chain” worksheet to help clients identify their emotional and stress eating triggers. Then, apply the step-by-step strategy at the end of it to create and strengthen alternative coping mechanisms.

READ MORE:

• 3 unexpected strategies for dealing with stress eating

Question #5. How do I get rid of stress?

You’ll never entirely rid your life of stress.

Nor would you want to.

As we’ve mentioned, stress is a normal—even good—part of a full, meaningful life.

However, many of us end up with stress levels that feel overly disruptive or unhelpful.

Sometimes, that’s impossible to avoid. At some point, most people will face very difficult periods of unavoidable stress: illness, injuries, financial hardships, natural disasters, or a pandemic.

But often, you have some control. Maybe even more than you think.

At PN, we use an exercise called The Spheres of Control.

(If you want, fill out your own spheres of control using this free worksheet.)

With the Spheres of Control exercise, you identify what areas you truly have power over and focus more on them.

This often not only helps people feel less overwhelmed and stressed, but also more effective, capable, and in control.

What about those areas you have zero control over?

By seeing the reality on paper (or a screen), you can give yourself permission to stop wasting precious energy trying to control the uncontrollable. And that in itself can help relieve stress and anxiety.

READ MORE:

• Invisible stressors: Are they sucking the life out of your health?

Question #6. How do I fit in self-care?

Sometimes, adding more recovery can be just as effective as reducing stress.

When you recover, you regain, restore, or recuperate what you’ve lost. And you return to your baseline state of wellbeing, health, and performance.

Sounds great, except… what if you feel like you don’t have time to ADD anything else, even if it’s good for you?

A paradigm shift that might help

Instead of looking at stress management as an “on” or “off” switch—you’re either doing ALL the things or NOTHING—think of it more like a “dial.”

The image below shows what stress recovery might look like on a continuum, from devoting five minutes a day to something restorative, all the way to basically making it your job to be a Master of Chill.

(If you want to see how this concept applies to other habits—like those related to nutrition or fitness—check out this infographic: Never press “pause” on your health and fitness again)

To apply this concept, start by identifying your baseline: Are your stress management practices currently at a 1 or 2? Or maybe even a 0?

If so, no judgment. This is just your starting point.

Think about what “a little better” might look like.

Even by one or two “notches.”

Might you add five minutes of journaling to your evening routine? Or a 10 minute walk to get some sun and fresh air in the morning? Consider what just a little better might look like, and start there.

For the extra frazzled, it might help to know that sometimes the BEST time to start a new habit is when you’re busiest.

If you can learn to fit stress management practices into your life when you’re swamped, it’ll feel like a breeze to keep them in there—or even build on them—when life settles down.

(And if life never settles down, at least you didn’t delay your self-care further waiting for the “perfect time.”)

READ MORE:

• Feel like you’re failing at self care? It’s not your fault—but we have solutions that can actually help

Question #7. Is there a diet that will help reduce stress?

All over the internet, you’ll find curative diets for stress and anxiety. They put food into neat little categories, and so long as you ONLY eat “do” foods—and judiciously eliminate “don’t” foods—your stress will go away.

If only feeling better were that simple.

Truth is, good mental health depends on many different nutrients from many different foods, as well as a set of fundamental nutrition principles, like:

• Getting enough energy (calories) to cover your energy needs
• Meeting macronutrient (proteins, carbohydrates, and fats) and micronutrient (vitamins, minerals, and phytonutrients) needs
• Drinking enough water
• Eating at regular times, whatever that means for you
• Consuming mostly minimally-processed foods (like fruits, vegetables, whole grains, legumes, nuts, seeds, animal proteins, and dairy)
• Eating slowly and mindfully
• Enjoying your food, and the company you share it with

Consistently neglecting the above can add stress.

Prioritizing them—which doesn’t mean doing them perfectly—is probably the most effective nutrition strategy to reduce stress.

If that list looks overwhelming, just start from wherever you are right now, and simply aim to eat “a little better.”

Choose one practice to work on from the above list, and in a couple of weeks, evaluate whether you’re ready to build on it.

Master the fundamentals, and you’ll see that they’re pretty effective on their own, no magic diet needed.

READ MORE:

• Nutrition and mental health: What (and how) to eat [INFOGRAPHIC]

Question #8. Is there a way to calm stress fast?

No matter what’s going on in your life, one of the most effective, accessible ways to cool stress FAST is simply to breathe.

Slow, deep breathing stimulates your vagus nerve (the main nerve of your “rest-and-digest” system), which can help relax your whole body.

In turn, this reduces not only your physiological response to stress but also your emotional response.

When you’re calmer and more relaxed, you make better decisions. You’re able to focus better. You feel more in control. And deliberate breathing techniques can help.

One breathing technique we like is called “Box breathing.” It breaks the breath cycle into four 4-second-long stages (like the four sides of a square).

Here’s how to do it

1. Take a four-second inhale through your nose. But don’t just “breathe into your belly.” Try to pull the air into your chest and mid-back without letting your ribs flare out. (You’ll feel some tension in your abs.)
2. Hold your inhale for four seconds.
3. Exhale for four seconds. Imagine that you’re slowly blowing out a big sigh. Keep your body relaxed, but put a little tension into your abs so that you feel them pulling your ribs down and in, toward your spine.
4. Hold your exhale for four seconds.

Repeat as many times as you’d like. (And feel better.)

READ MORE:

• “How can I cope RIGHT NOW?” These self-care strategies might help you feel better

Stress is uncomfortable, but it also helps us grow.

If you’re stressed about answering your clients stress-related questions, think of it this way:

This is an opportunity to expand and deepen your knowledge and coaching skills.

(See? We’re applying a resilience-building mindset already!)

Being a coach who helps clients manage their stress involves, yes, knowing about stress.

But it also means being a fellow human who can relate to their struggles.

Alongside your clients, you can use your knowledge about stress and recovery to take on challenges, and grow into a better coach—and person—than you were before.

References

Click here to view the information sources referenced in this article.

If you’re a health and fitness pro…

Learning how to help clients manage stress and optimize sleep can massively change your clients’ results.

They’ll get “unstuck” and finally move forward—whether they want to eat better, move more, lose weight, or reclaim their health.

Plus, it’ll give you the confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress.

The brand-new PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification will show you how.

The post The top 8 most common stress-related questions, answered. appeared first on Precision Nutrition.

If you’re new to preparing spaghetti squash, make sure you have a sharp knife on hand and spend a few minutes checking out tips for how to cut and clean one. I prefer the “cross cut” rather than the “length-wise” cut as shown here. [On a side note, I also save the seeds and roast them separately since they are edible and delicious!]

Recipe Ingredients for Italian style Bake:

• whole spaghetti squash, about 2 pounds

• extra virgin olive oil

• ~1 lb of protein of choice - I used ground lean turkey but you can use any ground meat/poultry, Italian style sausage, or a meat substitute of your liking

• veggies of choice - I used bell pepper, canned fire roasted diced tomatoes, bella mushrooms, and white onion

• shredded mozzarella - I bought it already shredded to save time

• fresh minced garlic, 2-3 cloves

• salt, pepper, and other fresh or dried herbs such as oregano and basil

Preparation Steps:

1. Clean, cut, and cook the spaghetti squash. You can microwave, oven bake, or use an Instant Pot or pressure cooker. I use my Instant Pot (reference the guidance provided here). After the squash has cooked, use a large fork to scrape out the “noodle strands” into a colander to drain off the liquid as it cools.

2. Heat oven to 350F.

3. Heat drizzle of olive oil and sauté your veggies and protein of choice. Add your seasonings. You can opt to cook the veggies and protein in separate pans or all together in one pan.

4. Lightly oil (or use an oil spray) the bottom of a large glass casserole dish (9x13). Then do one or more layers of the spaghetti squash, veggies, protein, and cheese. I did 2 layers for fun…kinda like lasagna prep. See the pics below for the progression.

5. Bake for 20-30 minutes or until cheese has melted.

6. Let cool for 5-10 minutes, serve and enjoy!

Let me know if you try out “the bake”! Tag @nutritionmechanic on Instagram or @mechanicdina on Facebook. I’d love to see your creation!

-Dina

• R: Reflect

• A: Assess

• R: Resolve

• A: Act

It was close to the end of a calendar year and so the bombardment of diet challenges and “new year, new you” slogans were flooding the email inboxes, TV ads, and social media feeds. I can’t imagine it will be any different this year… in fact, probably worse given that over 70% of adults in the USA are on at least one social media platform.

Before hopping on any of the new year buzzapedia that’s about to hit your eyeballs pretty hard, I’d like to vote for spending a few minutes in the RARA world. It’s a different brain exercise that will help you plan and prepare for a successful year ahead. Or at least give you more direction for where you want to go (not where all the other noise seemingly wants you to go).

The RARA deets below are given in the context of health, nutrition, and fitness, yet the general intention of RARA can apply to career paths and other life choices we have.

Reflect:  Ponder this past year in the context of health and fitness (or athletic progress if you are an athlete). Some questions that may help with the reflection process include:

• What has gotten better, worse, or stayed the same?

• Have you been injured frequently, experienced a loss of strength or speed, or struggled to maintain energy in your daily living and during training? Are you living each day with a high mojo level?

• How is your body changing with the aging process? (Do you even know?)

• Did your races or events turn out the way you hoped?

Take the time to think about the successes, defeats, and stalls without judgement.  There are few of us who will find that everything is perfect with no room for improvement on some level.

Assess:  With what you have noted from your reflections, now take some time to piece it apart. This may require another set of eyes from a health practitioner, therapist, or coach, but a goal here includes determining the influences or contributors to progress and success, or the lack thereof.

Did you let nutrition or exercise fall by the wayside?  Did you overwork yourself or take on too much? Have you even made yourself a priority? How did you attend to sleep, stress management, and other healthful habits? 

Your personal assessment process can be difficult, but it is a necessary step in order to get a better grasp of what needs to change. I also suggest including an assessment of behaviors you are willing to modify towards positive outcomes in your life. It’s all well and good to know what you are supposed to do, but entirely irrelevant if you do not connect to the values of these behaviors.

Resolve:  Many people tend to skip the aforementioned two steps and jump to the New Years Resolutions. Unfortunately, the success rate for these folx is very low. It makes sense why - you can’t just say you want to do amazing things without taking the time to understand how you got to where you are now.  So, be sure you’ve done adequate self-reflection and self-assessment before starting your resolution list.

What are the (small) things you need to modify to begin tackling the areas of needed improvement? Think about the changeable aspects in your environment, your support network, your “daily system”, your mindset and dig in. Make a list of the process goals that will support your overall outcome goal(s) and scale it small. Our brains want to go for the big kahunas, but you gotta reign it in and pull it back. Stay focused on all the little steps that are going to get you where you ultimately want to be.

A big mistake people make is trying to make huge changes way too fast and being hyper-focused on the outcomes rather than the processes and systems. If you want to be more successful, you gotta start small and work on mastering that li’l repeated behavior(s).

Act:  Now we take steps forward. The world is your oyster, so to speak. You’ve done your homework on “Project You” so give the plan your best effort, one step and one day at a time. Over and over.  In the words of James Clear, “Build the behavior first. Worry about the results later.”

You will have bumps in the road and occasional setbacks. So long as you have the courage and patience to get back on the horse (and learn from those setbacks), you will keep going forward towards the successes you desire and building the life in which you live fully.

Alright, readers, I wish you good RARA time. And if you care to share with me how you’re doing, drop me a note - I’d love to hear about your journey.

-Dina

In what ways might ketone bodies act as signals?

Ketone bodies could have wide ranging effects in a variety of tissues. We were interested to understand if ketones might affect aspects of red blood cell production. The idea came from an observation in people with diabetes treated with specific drugs that have a side effect of increasing ketone bodies. This treatment has been shown to increased markers of red blood cell mass (haematocrit and haemoglobin). In addition, athletes on a low-carbohydrate, ketogenic diet also show increases in these markers of red blood cell mass (2).

This prior evidence provided some hints, but because drugs and ketogenic diets have wide-ranging effects over and above simply increasing ketone body levels, and because these markers of red blood cell mass can also be influenced by other factors (such as plasma volume), the role of ketone bodies in red blood cell production was still unclear. If ketone bodies could alter red blood cell mass, then this could provide a benefit to both athletes and clinical populations, as the oxygen carrying capacity of the blood can be increased, in turn, potentially improve endurance performance.

Why study EPO with ketone esters?

Increasing red blood cell mass can take several weeks, and ketone supplements are not cheap. Therefore, before investing time and resource into a longer-term study, we wanted to understand the proof-of-principle: do ketone esters have the potential to increase red blood cell mass? The main hormone which regulates red blood cell production is erythropoietin (EPO).

The main hormone which regulates red blood cell production is erythropoietin (EPO).

EPO is of course known as a banned drug for this reason, but it can also be stimulated in natural ways such as altitude training. Being at altitude can stimulate the body to produce EPO. Therefore, if ketone esters can increase EPO in the short term, this suggests they have potential to alter red blood cell mass in the longer term. Longer-term studies with measures of red blood cell mass would still be needed to understand if ketone esters do increase the oxygen carrying capacity of the blood, but if ketone esters do not increase EPO in the short-term, then longer-term studies on red blood cell mass make less sense to invest in.

So do ketone esters increase EPO?

One prior study had provided people with an infusion of ketone bodies directly into a vein, and found increased EPO levels in the blood, and increase bone marrow activity (indicating increased red blood cell production) (3). However, the levels of ketone bodies in the blood were very high, and these people were studied in the fasting state and at rest. These factors mean that this might not translate to athletes, as exercise itself can stimulate EPO production, and ketone esters do not achieve the blood levels of ketones seen with infusion into a vein. Therefore, these factors might mean that ketone esters do not increase EPO in athletes. To answer this question, we asked 9 healthy males to complete a 1-hour bout of cycling intervals to mimic a training session with the aim of increasing the natural production of EPO with exercise (4). After exercise, these people drank recovery drinks containing carbohydrate and protein, with and without ketone esters (290 mg ketone monoester per kg body weight per hour for 3 hours).

Summary

We found that peak EPO levels after exercise were ~20% higher with ketone esters compared to the carbohydrate and protein alone. This increase is roughly similar to what has been observed with exposure to ~2000 m altitude. Of course, this is a high dose of about 20 grams for a 70kg person and this would have to be repeated daily for long periods of time, so it will also be expensive. This study showed that ketone esters can increase EPO. Whether ketone esters actually increase EPO enough, and also long enough, to cause changes in RBC over time, remains to be determined.

This study showed that ketone esters can increase EPO. Whether ketone esters actually increase EPO enough, and also long enough, to cause changes in RBC over time, remains to be determined.

What next?

There are many remaining questions to be answered. For example, what is the minimum (or optimal) dose of ketone esters for EPO production? What is the mechanism by which ketone esters increase EPO? Does supplementing with ketone esters increase red blood cell mass and longer-term performance? All these questions will require more research, but this initial study at least provides the proof-of-concept on which to build on, and the future of research on ketone esters for human health and performance looks interesting.

Related blogs

• Do ketone esters spare glycogen and improve performance?
• Ketone bodies: Fuel or hype?
• A problem with the reporting of effects of ketogenic diet?
• MCT: the new fuel for athletes?
• Is low carb low carb?

References

1. Dearlove DJ, Harrison OK, Hodson L, Jefferson A, Clarke K, and Cox PJ. The Effect of Blood Ketone Concentration and Exercise Intensity on Exogenous Ketone Oxidation Rates in Athletes. Medicine and science in sports and exercise 53: 505-516, 2021.
2. McKay AK, Peeling P, Pyne DB, Welvaert M, Tee N, Leckey JJ, Sharma AP, Ross ML, Garvican-Lewis L, and Swinkels DW. Chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes. Medicine and science in sports and exercise 51: 548-555, 2019.
3. Lauritsen KM, Sondergaard E, Svart M, Moller N, and Gormsen LC. Ketone Body Infusion Increases Circulating Erythropoietin and Bone Marrow Glucose Uptake. Diabetes Care 41: e152-e154, 2018.
4. Evans E, Walhin J-P, Hengist A, Betts JA, Dearlove DJ, and Gonzalez JT. Ketone monoester ingestion increases post-exercise serum erythropoietin concentrations in healthy men. American Journal of Physiology-Endocrinology and Metabolism 2022. DOI: 10.1152/ajpendo.00264.2022

The reasons by which cold-water immersion likely impairs muscle growth, is due to its effects on reducing skeletal muscle temperature and blood flow. A reduction in muscle temperature will lower (anabolic) enzyme activity and a reduction in blood flow. This reduction in blood flow will lower the provision of amino acids towards the muscle (which is an important process for stimulating muscle growth). One could speculate that hot water immersion could elevate muscle temperature and blood flow and have the opposite effects.

So, we were interested in finding out whether increasing muscle temperature and blood flow could actually improve muscle growth.

Applying hot-water immersion following exercise will increase muscle temperature and blood flow.Therefore, could this be an effective strategy to increase muscle protein synthesis and long-term gains in muscle mass and strength?

In order to answer this question, we decided to conduct an experiment to assess the effect of hot-water immersion following resistance exercise on muscle protein synthesis (1).

Muscle protein synthesis experiment

We recruited 12 healthy young male adults that were familiar with resistance-type exercise. We asked them to come to our laboratory and let them perform a resistance-type exercise session followed by one leg that was immersed (for 20 minutes) into hot water (46°C) and the other leg into thermoneutral water (30°C). Immediately after water immersion we also gave 20 grams of an intrinsically labeled (milk) protein shake. This “intrinsically labeled” means that we had some amino acids within that protein shake “specifically labeled” so we could see exactly where those amino acids would end up in the body and, particularly, in the muscles. Together with an infusion with tracers and taking blood and muscle samples for 5 hours after post-exercise water immersion, we could then exactly see what happened to the amino acids from the protein shake into our muscles and what happened to muscle protein synthesis.

NO difference in protein synthesis with hot water

When looking at what happened to the amino acids from the protein shake, we observed that there was no difference in their incorporation into either the leg muscle that was heated (46°C) or the leg that recovered at the normal (30°C) temperature. In addition, we also did not observe any difference in muscle protein synthesis over 5 hours following exercise between the heated or thermoneutral leg. Therefore, our acute experiment did not show any benefit of hot-water immersion for increasing muscle protein synthesis following exercise.

Would this also mean that there is no benefit of hot-water immersion in increasing muscle mass and strength gains following more prolonged resistance exercise training over several weeks or longer?

Long term effects of hot baths after exercise

There is only limited data available looking into the effects of hot-water immersion as a heating strategy following resistance exercise training. However, the available evidence so far does not show that hot-water immersion helps making more gains in the gym. Recently, a paper came out looking into the effects of 4 weeks of hot-water immersion (15 min at 39°C) following resistance exercise (2x per week) in highly trained rugby athletes during an in-season competition phase. The authors did not report any benefit of hot-water immersion on lean body mass after 4 weeks (2). Of course, this study was only 4 weeks and also in-season, so it was not necessarily expected that there would have been (substantial) gains in lean body mass. However, it does not support the suggestion that hot-water immersion is a potent strategy to further increase gains in muscle mass over weeks of resistance training.

No benefits of 4 week hot bath use for muscle mass and strength

There is also some unpublished work, available online (3). In this study the authors looked into the effects of 10 weeks of resistance exercise training and whether hot-water immersion (10 min at 45°C) following each resistance exercise session (2x per week) would lead to more gains in muscle mass and strength. In line with the acute muscle protein synthesis and the 4-week training study, they also did not observe any benefits of repeated post-exercise hot-water immersion on increasing gains in muscle mass and strength over a 10-week training period.

so far there is no reason to assume that going into a hot tub following resistance exercise will not result in greater gains in muscle mass and strength.

Conclusion

Despite limited evidence, there is so far no reason to assume that going into a hot tub following resistance exercise will not result in greater gains in muscle mass and strength. The good news is that if you really enjoy a hot tub after exercise, it will also not hinder your gains in muscle mass and strength. So, you can still apply it without worrying (which is not necessarily the case with cold-water immersion).

References

1. Fuchs, C.J., et al., Hot-water immersion does not increase postprandial muscle protein synthesis rates during recovery from resistance-type exercise in healthy, young males. J Appl Physiol (1985), 2020. 128(4): p. 1012-1022.
2. Horgan, B.G., et al., No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol, 2022.
3. McGorm, H., The effects of hot water immersion on recovery, performance and adaptation to resistance exercise. PhD Thesis, 2019

been this interesting interview with Football Manager Carlo Ancelotti about Cristiano

Ronaldo during his time at Real Madrid F.C. “…Cristiano Ronaldo, a self-motivating near-

cyborg who took 3am ice baths in the Real Madrid’s training complex. “Even though he had

Irina Shayk waiting for him at home!” Ancelotti yelps, referring to the Portuguese’s former

lover...” (1).

Given that these top athletes use cold-water immersion (even during the night), it has been

one of the most popular and frequently applied recovery strategies. However, if your aim is

to increase gains in muscle mass, how good is it then to immerse yourself in such an ice

bath? Will it help or actually hinder the capacity for muscle growth? Before answering that question let’s first look (briefly) at the impact of cooling on our body.

Impact of cooling the body

It is well-documented that cooling the body after exercise reduces both muscle temperature

and blood flow. Given these physiological changes, it has been claimed that this will improve the post-exercise recovery process. Indeed, there is evidence that cooling after exercise can decrease sensations of muscle soreness, likely because cold-induced decrements in tissue temperature lower acetylcholine production and nerve conduction velocity, which exerts an analgesic (pain reducing) effect. Furthermore, post-exercise cooling has been shown to lower muscle swelling and improve exercise performance in a subsequent exercise session (note: in some, but not all, studies). So, yes there could be reasons for athletes to cool the body after exercise. However, there is also data to suggest that cooling may not be beneficial for post-exercise recovery and/or that the possible benefits are (for a large extent) due to a placebo effect (i.e., it feels good “and works” for someone merely because that person has a belief that it works) (see discussion section of (2) for more information and references).

"Cooling may not be beneficial for post-exercise recovery and ... the possible benefits are (for a large extent) due to a placebo effect"

Although cooling may have benefits for some aspects of recovery, recent evidence has

shown that post-exercise cooling could in fact be detrimental when the aim is to build our

muscle mass. Previous work has shown that both anabolic signaling and ribosomal

biogenesis is impaired following post-exercise cold-water immersion (3, 4). Both these

processes are key for stimulating muscle protein synthesis (which is important for repairing

muscle damage and the muscle growth response). Therefore, our question was: “how good

is cold-water immersion actually when looking at the muscle protein synthesis response

during recovery from exercise?”

In order to answer this question, we decided to conduct an acute as well as longer-term

experiment (5).

Acute (single day) muscle protein synthesis experiment

We recruited 12 healthy young male adults that were familiar with resistance-type exercise.

We asked them to come to our laboratory and let them perform a resistance-type exercise

session followed by one leg that was immersed (for 20 minutes) into cold water (8°C) and

the other leg into thermoneutral water (30°C). Immediately after water immersion we also

gave 20 grams of an intrinsically labeled (milk) protein shake. This “intrinsically labeled”

means that we had some amino acids within that protein shake “specifically labeled” so we

could see exactly where those amino acids would end up in the body and, particularly, in the muscles. Together with an infusion with tracers and taking blood and muscle samples for 5 hours after post-exercise water immersion, we could then exactly see what happened to the amino acids from the protein shake into our muscles and what happened to muscle protein synthesis.

What did we find?

When looking at what happened to the amino acids from the protein shake, we observed

that substantially less of these amino acids were being incorporated into the leg muscle that

was cooled (8°C) compared to the leg that recovered at the normal (30°C) temperature.

In addition, we also observed a clear impairment in post-exercise muscle protein synthesis in the cooled leg, compared to the thermoneutral leg (30°C) over the first 5 hours of post-exercise recovery. Therefore, this clearly shows a negative effect of post-exercise cold-water immersion on muscle protein synthesis during recovery from exercise.

As most people are obviously mostly interested in seeing whether their long-term gains

would be impacted (or not) by cooling as a recovery strategy, we also wanted to know

whether these acute findings would translate into longer-term findings.

Longer-term (2-week) muscle protein synthesis experiment

We also applied a 2-week experiment, where we asked the same individuals to come to our

lab during a 2-week period to perform 7 exercise sessions (on non-consecutive days) after

which we again performed the same cold water immersion procedure (20 min of one leg in

cold (8°C) and one leg in thermoneutral (30°C) water). Subsequently, we also provided a 20

g protein shake after every session. By providing our participants every day with an oral

tracer, we could determine muscle protein synthesis over the 2-week period.

What did we find?

We observed similar findings as in our acute experiment, as we again found that muscle

protein synthesis was substantially lower (by 12%) over the full 2-week period in the leg that

was cooled after every exercise session compared to the thermoneutral leg. So, we showed

indeed that the acute (negative) effects of post-exercise cold-water immersion translate

into the longer-term.

Cold-water immersion and gains in muscle mass and strength

So far, we have been talking about muscle protein synthesis, which is (as I mentioned) an

important process for repairing muscle damage and the muscle growth response. However,

albeit being an important component, increases in muscle protein synthesis do not

necessarily reflect gains in muscle mass over a long-term period. Therefore, it is also

important to look at studies that actually measured gains in muscle mass (and strength)

over even more prolonged periods. In line with our muscle protein synthesis findings,

previous well conducted experiments have indeed shown that post-exercise cold water

immersion also attenuates skeletal muscle fiber hypertrophy (6), as well as gains in muscle

mass and strength (4).

Conclusion

Despite many athletes still performing cold-water immersion, based on well conducted

experiments, we can now conclude that if the goal is to increase gains in muscle mass and

strength you should avoid cold-water immersion as a strategy for post-exercise recovery.

Access our 'Ice bath or hot bath for athletes? webinar recording through this link.

Reference

1. https://www.ft.com/content/720cae92-1c32-11e6-a7bc-ee846770ec15?siteedition=intl
2. Thesis Cas Fuchs “Strategies for Post-Exercise Recovery”: https://cris.maastrichtuniversity.nl/en/publications/strategies-for-post-exercise-recovery
3. Figueiredo VC, Roberts LA, Markworth JF, Barnett MP, Coombes JS, Raastad T, et al. Impact of resistance exercise on ribosome biogenesis is acutely regulated by post- exercise recovery strategies. Physiol Rep. 2016;4(2)
4. Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285-301
5. Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt W, et al. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020;598(4):755-72
6. Fyfe JJ, Broatch JR, Trewin AJ, Hanson ED, Argus CK, Garnham AP, et al. Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training. J Appl Physiol (1985). 2019;127(5):1403-18

Even if you narrow your focus to fitness research, it would take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.

This is why my team and I spend thousands of hours each year dissecting and describing scientific studies in articles, podcasts, and books and using the results to formulate our 100% all-natural sports supplements and inform our coaching services. 

And while the principles of proper eating and exercising are simple and somewhat immutable, reviewing new research can reinforce or reshape how we eat, train, and live for the better. 

Thus, each week, I’m going to share three scientific studies on diet, exercise, supplementation, mindset, and lifestyle that will help you gain muscle and strength, lose fat, perform and feel better, live longer, and get and stay healthier. 

This week, you’ll learn one of the best triceps exercise, how you can improve your health by working out at your desk, and how cutting weight affects combat athletes’ performance.

Table of Contents

• The overhead triceps extension is an excellent triceps exercise.
• Stuck at your desk most of the day? Do mini workouts to stay healthy.
• “Weight cutting” doesn’t offer much of a competitive advantage to martial artists.

The overhead triceps extension is an excellent triceps exercise.

Source: “Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position” published on August 11, 2022 in European Journal of Sport Science.

Bodybuilders have often said that you “feeling the stretch” during exercises produces better results. Put more scientifically, if your muscle is elongated while being trained, it grows more. 

There wasn’t much hard evidence for this theory until recently, when new evidence suggested that bodybuilders might be onto something. 

A good example of this is a study conducted by researchers at Ritsumeikan University, in which the researchers had 21 newbie weightlifters do 2 weekly triceps workouts for 12 weeks. 

In each workout, the participants trained one arm with the overhead triceps extension, and the other with the triceps pushdown. They did 5 sets of 10 reps for each exercise.

The researchers chose these exercises because the overhead triceps extension fully stretches the long head of the triceps, whereas the triceps pushdown doesn’t. Accordingly, they thought the overhead triceps extension would cause more growth in the triceps long head, but that the lateral and medial heads of the triceps would be equally well trained by both exercises.

And they were right. 

The results showed that the overhead triceps extension led to significantly more growth in the triceps long head (+28.5% vs. +19.6%), which makes sense since it trains the long head at a longer muscle length. Surprisingly, though, it also caused more growth in the lateral and medial heads than the pushdown (+14.6% vs. +10.5%).

It’s not exactly clear why the overhead triceps extension caused more growth in the lateral and medial heads of the triceps, especially since both exercises trained those heads of the weightlifters’ triceps through similar ranges of motion at comparable muscle lengths.

One hypothesis offered by the researchers was that your triceps receive less oxygen when your arms are extended over your head. This creates hypoxic stress in your muscle cells, which some research suggests can increase muscle growth. 

Regardless of the reason, this study offers a very actionable takeaway: The overhead triceps extension is a fantastic exercise for training all heads of your triceps. If you don’t have it in your program already, it’s high time you added it.

If you want a program that contains all of the best exercises for training your entire body, including the overhead triceps extension, check out my programs for men and women, Bigger Leaner Stronger or Thinner Leaner Stronger.

(Or if you aren’t sure if Bigger Leaner Stronger or Thinner Leaner Stronger is right for you or if another strength training program might be a better fit for your circumstances and goals, take Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)

TL;DR: The overhead triceps extension effectively trains all three heads of the triceps.

Stuck at your desk most of the day? Do mini workouts to stay healthy.

Source: “Walking or body weight squat “activity snacks” increase dietary amino acid utilization for myofibrillar protein synthesis during prolonged sitting” published on September 1, 2022 in Journal of Applied Physiology (1985).

“Sitting is as bad for you as smoking.”

In recent years, claims like this have become commonplace in the health and fitness space, primarily as a way to scare idle office workers into exercising. And while it’s more wrong than right, there’s plenty of evidence that people who spend hours per day sitting (most people who work a desk job) have generally worse health than more active individuals.

One way sitting can negatively impact your health is by increasing your risk of developing anabolic resistance, which is a condition where muscle protein synthesis (MPS) rates remain muted, even after you eat protein or exercise.

In other words, if you develop anabolic resistance, behaviors that would usually signal to your body to build muscle have little effect. Over time, this may cause muscle loss, which can negatively impact your health in myriad ways.

One potential way to combat this effect is to do mini workouts throughout the day at your desk (so-called “activity snacks”).

Some preliminary evidence suggests this strategy might mitigate the negative effects of prolonged sitting, which is why researchers at the University of Toronto conducted this “proof-of-principle” study. 

(A proof-of-principle study is a small-scale study that scientists use to show that an intervention is worthy of future research based on the potential it has shown in early-stage trials.)

They had 12 healthy people who commonly sat for more than 7 hours per day do 3 trials, each lasting 7.5 hours:

1. Uninterrupted sitting
2. Sitting with 15 “bodyweight squats” (getting out of a chair and sitting down again) every 30 minutes
3. Sitting with 2 minutes of regular-pace walking every 30 minutes

During each trial, the researchers gave the participants a liquid breakfast and lunch that collectively  provided 50% of their daily calories (55% from carbs, 30% from fat, and 15% from protein). Each trial started with the participants eating breakfast, immediately after which they performed the first activity snack. They then only got up to do subsequent activity snacks or go to the bathroom.

Blood tests and muscle biopsies showed that squatting and walking had a moderate-to-large positive effect on MPS rates compared to sitting, though the difference wasn’t statistically significant.

Given the size and scale of this study—it only had 12 young, healthy participants, and each trial only lasted 7.5 hours—it’s not surprising that the results didn’t reach statistical significance. They would have probably been more pronounced if obese individuals had done each trial for a week, for instance.

Nevertheless, what this study hints at is important: doing little bouts of simple exercise throughout the day likely has a beneficial effect on MPS and may help stave off anabolic resistance over the long term.

Without getting too far into the weeds, the results also showed that squatting and walking alter MPS rates in complementary ways, which indicates doing a mix of strength- and endurance-type exercise is probably better than doing either in isolation.

Thus, if you don’t already, try not to sit for too long during the day. This may seem like a tall order if your job involves sitting at a desk for hours at a time. Fortunately, the exercise you do needn’t be strenuous—a few minutes of walking; 15-to-20 squats, lunges, or push-ups; or a mix of both every half hour should suffice. 

And in most cases you can do these exercises at your desk. No excuses.

TL;DR: Breaking up long periods of sitting with short bouts of light exercise (air squats, push-ups, walking, etc.) may reduce your risk of anabolic resistance, improving your health over the long term.

“Weight cutting” doesn’t offer much of a competitive advantage to martial artists.

Source: “Effects of Weight Cutting on Exercise Performance in Combat Athletes: A Meta-Analysis” published on May 6, 2022 in International Journal of Sports Physiology and Performance.

“Weight cutting” is commonplace in combat sports.

It involves an athlete drastically reducing their body weight (usually by severely dehydrating themselves) in the days before competing so that they qualify to compete in a lower weight division than they could if they maintained their regular body weight.

For example, the UFC fighter Alex Peirera supposedly cut almost 50 pounds for to his fight against Israel Adesanya (going from 233 to 185 pounds).

Once an athlete has “weighed in” (had their weight checked by officials), they typically take on large amounts of fluid and food to regain their lost weight. This allows them to legally gain a competitive advantage by competing at a higher weight than permitted by their weight category.

However, weight cutting and subsequent weight regaining can detrimentally impact an athlete’s health, especially when taken to extremes. For example, weight cutting can lower blood volume levels, increase heart rate, impair body temperature regulation, deplete glycogen, unsettle hormones, hinder muscle endurance, and more, and regaining weight can impair hemoglobin mass, blood volume, and blood glucose levels. 

That said, studies don’t always agree on the performance implications of weight cutting and regaining for combat sports, with some suggesting that these markers of poor health don’t necessarily translate into impaired performance (at least not in the short term).

As such, scientists at Charles Sturt University conducted a meta-analysis of 17 studies investigating weight cutting and performance to see if they could spot trends in the data that smaller studies missed.

Their results showed that athletes are likely slightly weaker and less able to repeatedly perform bursts of intense movement (throw multiple punch combinations or shoot for several successive takedowns, for example) after they cut weight. There’s not enough data to say how much regaining the weight after a cut mitigates these effects, but the current evidence suggests it probably doesn’t fix them entirely.

That said, these findings are still tentative. Most of the studies that initially met the criteria in this meta-analysis were thrown out for being too poor quality or biased. Those that remained had very different designs, reported the data in dissimilar ways, and involved diverse sets of athletes.

These caveats aside, the fact remains that cutting weight doesn’t seem to offer much benefit. As well as hindering health, it has no positive effect on performance. The only upside is that if you cut weight “better” than your opponent, you may have a size advantage come fight night.

That’s not nothing—all else being equal, a bigger fighter will beat a smaller one more often than not—but if it comes at the price of your health, strength, and endurance, it may be time to rethink your weight class or dieting strategy. 

TL;DR: Weight cutting in combat sports hinders health and has no positive effect on athletic performance, though it may still give you an advantage if you weigh more than your opponent during the fight.

The post Research Roundup #27: Optimal Triceps Training, Fitness for Desk Jockeys, and Weight Cutting appeared first on Legion Athletics.

Recently, it’s become popular in the health and fitness space because some people believe it also boosts testosterone, libido, and athletic performance.

Is this true, or are supplement sellers guilty of overhyping its benefits?

Here’s what science says.

Table of Contents

• What Is Tongkat Ali?
• What are Tongkat Ali Supplements?
• Tongkat Ali: Benefits
• Tongkat ali and Testosterone
• Tongkat ali and Male Sexual Health
• Tongkat ali and Athletic Performance
• Tongkat ali and Stress
• Tongkat Ali: Side Effects
• Tongkat Ali: Dosage
• FAQ #1: What’s the best tongkat ali supplement?
• FAQ #2: Are the “tongkat ali before and after pictures” you find online real?
• FAQ #3: Should I believe online tongkat ali reviews?

What Is Tongkat Ali?

Tongkat ali, also referred to as longjack, Malaysian Ginseng, and Eurycoma longifolia Jack, is a herbal folk medicine native to Southeast Asia.

Over the centuries, people have used tongkat ali to treat a range of maladies, including low-back pain, indigestion, fever, jaundice, malaria, dysentery, and high blood pressure, but its most common use is as an aphrodisiac.

What are Tongkat Ali Supplements?

Tongkat ali supplements are pills containing tongkat ali powder that people take as dietary supplements.

Typically, men take tongkat ali supplements to treat conditions that affect their sexual health, such as erectile dysfunction, low sex drive, and male infertility.

Recently, tongkat ali supplements have become increasingly popular among weightlifters because many believe they boost testosterone and athletic performance.

Tongkat Ali: Benefits

Here are the most commonly claimed benefits of tongkat ali and what science says about each.

Tongkat ali and Testosterone

Studies on rodent cells and “sexually sluggish” rats (rats with little interest in sex) show that tongkat ali may increase testosterone, though research on castrated rats failed to replicate these findings. 

One study showed that healthy rats given tongkat ali for 12 weeks gained more muscle than rats that didn’t receive a supplement over the same period, hinting that tongkat ali may crank up testosterone production. Unfortunately, the researchers didn’t measure testosterone levels in this study.

Human studies show that supplementing with tongkat ali may boost testosterone production in men with low testosterone.

For example, in one study conducted by scientists at the University of Santa Catarina State, men with low testosterone who supplemented with tongkat ali for 6 months increased their testosterone levels by 43%. In the same study, men who only lifted weights 3 days per week increased their testosterone by ~30%, and those who lifted weights and took tongkat ali saw an almost 50% rise in “T.”

While these increases seem large, these men started with low testosterone. Thus, even though the gains were significant, they were just enough to take the men out of the “low” range and into the “natural” range. If you already have healthy levels of testosterone, it’s unlikely that you’d experience similar increases from tongkat ali supplements.

For instance, the only study to show that tongkat ali boosts testosterone in young, healthy men showed that taking 600 mg per day (a large dose) increased testosterone by 15% after 2 weeks. 

Although this result is promising, the increase is likely too small to significantly affect body composition. What’s more, the researchers didn’t follow up with the participants, so we don’t know how short-lived these increases were.

Several studies also cite research conducted by MI Tambi to bolster their argument that tongkat ali increases testosterone. Tambi’s studies showing the positive effect of tongkat ali on testosterone aren’t available online, though, making it impossible to assess their credibility. 

The only other evidence that tongkat ali affects testosterone levels comes from studies funded by supplement companies that make a tongkat ali supplement. Some of these studies suggest that tongkat ali increases testosterone, and others don’t, making it difficult to draw a conclusion either way.

At bottom, the research on tongkat ali’s effect on testosterone is hit or miss. Most research suggests that men (and animals) with low testosterone may benefit from taking tongkat ali. For everyone else, there’s little evidence that it’s effective. 

Tongkat ali and Male Sexual Health

Multiple studies show that tongkat ali has aphrodisiac effects in rats that are sexually sluggish, naive, and experienced; asexual; or otherwise healthy.

Research in humans is promising, too. In one study conducted by scientists at Universiti Sains Malaysia, men who supplemented with 300 mg of tongkat ali extract daily for 6-to-12 weeks increased subjective measures of libido by -8-to-11%.

Animal and human studies also show that tongkat ali positively affects erectile dysfunction and increases fertility by improving sperm motility and concentration.

Thus, there’s reasonable evidence that tongkat ali improves male sexual health, especially for those suffering from low libido, erectile dysfunction, and poor fertility.

Tongkat ali and Athletic Performance

There’s no evidence that tongkat ali enhances endurance performance, though some small-scale studies and published abstracts show it has a positive effect on strength.

For example, in one study published in the International Journal of Engineering Research and Sports Science, men who took 100 mg of tongkat ali daily and performed circuit training 3 times weekly for 8 weeks increased their strength significantly more than those who took a placebo and followed the same training program.

The group taking tongkat ali also increased their overall muscle mass by 4%, while the placebo group gained no muscle.

Other studies that show dramatic improvements in strength after taking tongkat ali are funded by supplement companies whose primary product is a tongkat ali supplement. Interestingly, these studies also show that tongkat ali doesn’t change your body’s ratio of testosterone to epitestosterone.

This is significant because supplements (*cough* steroids *cough*) that significantly boost strength  ordinarily alter this ratio, making them easily detectable by drug tests. 

This prevents athletes who compete in drug-tested competitions from taking these supplements—if they did, they’d be “popped” for doping.

In other words, the authors of these papers claim that tongkat ali greatly boosts strength in a way that makes it undetectable to the drug tests used by organizations such as the World Anti-Doping Agency (WADA)—which is convenient. 

While we can’t say for certain that these results are colored by financial interest or the result of scientific malpractice, it’s sensible to wait until a disinterested third party replicates them before taking them as read (which hasn’t happened yet).

Tongkat ali and Stress

Some people believe supplementing with tongkat ali reduces stress hormone levels and improves mood. However, there’s little strong evidence this is true.

One study published in the Japanese Journal of Pharmacology found that tongkat ali treated symptoms of anxiety as well as anti-anxiety medication in mice. 

In another study funded by a tongkat ali supplement manufacturer, 63 adults suffering from stress reduced cortisol levels by 16% after taking 200 mg of tongkat ali daily for a month.

Furthermore, an observational study published in the journal Clinical Interventions in Aging found no difference in depressive symptoms between people who took tongkat ali as part of their supplement regimen and those who didn’t.

Given the lack of good research on the effect of taking tongkat ali on stress, it’s impossible to say whether tongkat ali can help treat stress.

Tongkat Ali: Side Effects

Despite its long-term use in Southeast Asia, we know little about tongkat ali’s safety profile.

That said, most studies report few side effects.

As with most herbal supplements, tongkat ali supplements may contain natural toxins or microbial contaminants or be contaminated with toxins and heavy metals. 

For example, in two studies conducted by scientists at University Science Malaysia, researchers found that out of 100 tongkat ali products, 17% contained dangerously high levels of lead, and 26% contained dangerously high levels of mercury.

Taking products that contain high levels of heavy metals can cause side effects such as loss of appetite, headaches, hypertension, abdominal pain, kidney dysfunction, fatigue, sleeplessness, arthritis, hallucinations, and vertigo.

Tongkat Ali: Dosage

Most studies use doses of 200-to-400 mg per day.

Some short-term research suggests taking up to 1.2 grams per day is safe, though we don’t know if it confers any benefit or if it’s safe to take this amount over a longer period.

Research suggests that it’s only safe to take tongkat ali orally, as any other means could enhance toxicity by ~100-fold. In the same writeup, the researchers suggest doses of 195 mg per pound of body weight per day and over are toxic and may increase the weight of your liver, kidneys, spleen, and testes. 

FAQ #1: What’s the best tongkat ali supplement?

There’s little scientific evidence that tongkat ali boosts testosterone in healthy men, improves athletic performance, or reduces stress. As such, I can’t recommend any tongkat ali supplements, let alone say which is best.

If you want science-backed supplements that have similar effects to tongkat ali, here’s what I recommend:

• Nigella sativa, coenzyme Q10 (CoQ10), and ashwagandha root extract: Together, nigella sativa, CoQ10, and ashwagandha root extract can increase testosterone levels, protect sperm structure and function, and help restore lost fertility in men. If you want a multivitamin that contains clinically effective doses of all three, and 28 other ingredients designed to enhance your health and mood and reduce stress, fatigue, and anxiety, try Triumph.
• Creatine: This will boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your workouts. If you want a 100% natural source of creatine that also includes two other ingredients that boost muscle growth and improve recovery, try Recharge.
• Rhodiola rosea and bilberry extract: Studies show that rhodiola rosea improves mood and reduces symptoms of stress and depression, and bilberry extract enhances mental well-being. If you want a supplement that contains clinically effective doses of both, and two other ingredients that balance hormone and energy levels and reduce stress and fatigue, try Vitality.

(Or if you aren’t sure if these supplements are right for your budget, circumstances, and goals, take the Legion Supplement Finder Quiz! In less than a minute, it’ll tell you exactly what supplements are right for you. Click here to check it out.)

FAQ #2: Are the “tongkat ali before and after pictures” you find online real?

Because many supplement sellers claim tongkat ali boosts testosterone, they often market their products with “tongkat ali before and after pictures“ showing men who have gained muscle and lost weight.

You probably shouldn’t believe these pictures, though.

Supplement companies produce these images to sell their products, which means there’s a good chance they’ve been doctored to appear more impressive than they are.

Or, they simply show men who improved their body composition with other proven methods like high-protein dieting and strength training and are attributing the benefits to tongkat ali.

If you’d like to follow an exercise and diet program that will help you gain muscle and lose fat like clockwork, check out my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.

(Or if you aren’t sure if Bigger Leaner Stronger or Thinner Leaner Stronger is right for you or if another strength training program might be a better fit for your circumstances and goals, take Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)

FAQ #3: Should I believe online tongkat ali reviews?

Probably not.

There’s little evidence that tongkat ali supplements boost testosterone and athletic performance or lower stress. Anyone who writes a review stating otherwise is probably experiencing the placebo effect or has been paid by a supplement company to promote their product.

The post Does Tongkat Ali Boost Sex Drive, Testosterone, and Athletic Performance? appeared first on Legion Athletics.

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Is reverse pyramid training (RPT) the best way to periodize training for most people? What are the pros and cons compared to the double progression and linear progression schemes I recommend in my books? In what circumstances would I recommend reverse pyramid training instead? Find out in this podcast.

I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.

I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.

That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.

This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.

Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.

That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.

Think of it like a spicier version of a Q&A.

So, here’s what I’m doing:

Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast.

And in this episode, I’ll be tackling the following . . .

• Reverse pyramid training is better than double progression and linear progression and is the best way to periodize your training.

Timestamps:

0:00 – Join my podcast giveaway! http://muscleforlife.show/giveaway

3:08 – What is reverse pyramid training?

10:58 – What are the benefits of reverse pyramid training?

19:52 – What are the downsides of reverse pyramid training?

32:26 – What are your final thoughts on reverse pyramid training?

Mentioned on the Show:

I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway

What did you think of this episode? Have anything else to share? Let me know in the comments below!

The post Ep. #1000: Says You! Reverse Pyramid Training Is the Best Periodization Scheme appeared first on Legion Athletics.

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Tip: 70% of your immune system is in your gut!

The wise saying “you are what you eat” is testimony to the importance of our digestive tract, and there is plenty of information available to learn about the amazing role our guts play in our health, and immunity.

The easiest way to immediately improve your digestive tract is with probiotics, and by getting good bacteria from fermented foods. Luckily, there is an inexpensive way to create probiotic-packed fermented foods at home!

I love do-it-yourself recipes that are cheap and easy, such as How to Make Your Own Sports Drink and How to Make Your Own Collagen-filled Bone Broth.

So, here are 3 easy recipes to make fermented foods at home and build up your gut health with ingredients you probably already have!

Watch the video for my tips, and see the recipes below.

Recipes

Fermented Garlic Honey

Instructions:

• Fill a glass jar half to 3/4 full of peeled organic garlic (watch the video for my tips!)
• Pour raw honey over the garlic, leaving at least 1 or 2 inches at the top of jar.
• Loosely cover the jar with a lid so that gas can escape.
• Put jar in a dark place to allow the fermentation process to start, and place in a container to catch any honey that leaks out.
• During the next 2 weeks, open the lid to allow the gas to escape once or twice a day (set a reminder for yourself).
• For the first several days, rotate the jar to flip to upside down one day (secure the lid first!), and then right side up the next day.
• Allow about a month for fermentation, and the more time it sits – the better.

Tips:

Bubbles may appear and that shows you that it’s fermenting.  After several days the honey will liquefy the garlic will soften. Store your fermented honey garlic in a dark cool space.

Uses:

You can eat the cloves, use the honey as a cough syrup, or use it as a delicious and healthy marinate for foods like salmon, and Asian dishes.

Apple Cider Vinegar

Instructions:

• Fill the glass jar 3/4 full with apple peels and cores, or even slices.
• Make a mixture of sugar-water that will be enough to match the size of your glass jar. The ratio is 1 tablespoon of sugar per 1 cup of water.
• Stir the sugar into the water until it’s mostly dissolved, and pour over the apple scraps until they are completely covered. (Important – 2 inches of room at the top of the jar).
• Loosely cover the jar with either a coffee filter, or fabric with an elastic band.
• Place the jar in a dark and warm spot for 2 weeks.
• Stir it around every couple of days and skim off any scum that develops on the surface.
• After 2 weeks, strain the contents so the liquid is captured and the scraps can be discarded (or feed them to your chickens!).
• Set the strained liquid aside for another 2 to 4 weeks in a dark and warm spot.

Tips:

By now, the vinegar will have a sweet apple cider smell, but if it’s missing that sharp tang or vinegary smell and taste, then you’ll know it needs to sit for a bit longer. When you’re satisfied with the taste of your vinegar, you can cap it with a lid and store it as long as you like. It won’t go bad!

Don’t worry if you see a gelatinous blob in your vinegar solution – that’s a good thing! This is the infamous vinegar “mother”, which can actually be used to jump-start future vinegar batches. Either remove it and store it in the fridge, or leave it to float in the vinegar.

Uses:

Your homemade apple cider vinegar is perfect for adding to your drinking water, taking a spoonful to help settle an upset stomach, for cooking, cleaning and everything else you find if you research its many uses!

Fermented Red Cabbage (Sauerkraut)

Ingredients:

• 3 cups shredded red cabbage
• 3 cups water (preferably filtered)
• 1 1/2 tablespoons sea salt
• Peppercorns (optional)

Instructions:

• Sterilize a 32 ounce wide-mouth glass mason jar.
• Stir the salt and water together in a measuring cup until salt is fully dissolved.
• Add the peppercorns (optional) at the bottom of the sterilized jar
• Add the shredded red cabbage to the jar (important – leave 1 inch of space at the top of the jar).
• Pour the brine solution into the jar so that it covers all the cabbage.
• Top with either a fermentation weight or a small dish to make sure the cabbage stays completely submerged in the brine (watch video to learn more).
• Screw on either a regular lid or a ‘burp’ lid and store somewhere out of direct sunlight.
• If you used a regular metal screw on lid, be sure to release the build-up of gasses once or twice per day.

Tips:

Seeing bubbles in the jar is a sign of successful fermentation. Allow 1 to 2 weeks to ferment, but start tasting after 1 week to test when it’s to your liking. Then put in the refrigerator and enjoy! Consume within 1 month.

I’d love to hear from you if you try either of these recipes! So leave your comments below!

Need support to get healthier, leaner, and stronger? Contact me any time to schedule a free 15-minute consultation, so we can discuss your particular situation and goals.

What’s the fastest way to boost your performance without supplements? Download this free report:

Fuel Your Workout Cheatbook.

Want to get stronger, faster and healthier so you can PR your next race/competition, improve your relationship with food and feel confident in your body? Join the Sustainable Sports Nutrition Academy! This 100% online, self-study program compiles everything I’ve learned as a Sports Dietitian for over 10 years. Check out everything that’s included –

The Sustainable Sports Nutrition Academy

The post How to Improve Gut Health for Cold and Flu Season appeared first on Elite Nutrition and Performance.

1. Yeast

The first and most important ingredient for a professional baker is yeast. Yeast is a living organism that breaks down sugars into carbon dioxide and alcohol, making bread rise. Without yeast, you cannot make bread.

Some breads require active dry yeast, while others require instant or rapid-rise yeast. Active dry yeast requires to be activated before adding it to your starter.

To do this, stir it in a jar until it foams up, then cover it with cheesecloth or a paper towel and let it sit for 20 minutes. When kneaded, you can mix it with just enough flour to form a soft dough ball. This will activate it.

Instant or rapid-rise yeast is mixed directly into your starter without being activated beforehand; you can use either type of yeast in this recipe.

2. Cake flour

Cake flour is made from soft wheat, so it may be more difficult to find than other types of flour. If you’re looking for it at your local store, make sure they’ve got cake flour available before purchasing any other item. It’s used in cakes, cookies, biscuits, pie crusts (and pancakes).

3. Bread flour

Bread flour is high-gluten flour, which means it has a higher percentage of protein than all-purpose flour. This makes bread rise more elevated than other baked goods and more suitable for making pizza dough or other crusty baked goods.

Bread flour can be used in place of all-purpose recipes where you’re looking to create an especially chewy texture or add elasticity (like bagels).

Bread flour comes in many varieties: plain white, whole wheat, rye flour, or any combination thereof. There’s also the gluten-free flour alternatives.

4. Sugar

Sugar is used to sweeten a dish or as a preservative and makes cakes moist and tender. It may be necessary to use some salt in order to balance the sweetness of other ingredients. It is the must have ingredient for romantic dinners to casual takeaways.

5. Aquafaba

Aquafaba is the liquid from a can of chickpeas and can be used as an egg substitute in baking. The consistency of aquafaba can be changed by cooking time, bean type (or seasonings), and even your preference.

Some people prefer their cakes to have more air than others, so if you want something light and fluffy for your cake recipes or cupcakes, try using about 1/4 cup at room temperature for every 1 cup of all-purpose flour (like Cake Flour).

If you want something richer with less moisture content (like Cupcake Flour), add only 3 tablespoons per recipe instead!

6. Agar Agar

Agar-agar is a gelatinous substance made from seaweed. It’s used in vegan meringues, jellies, custards, and puddings.

7. Cocoa Powder 

Cocoa powder is a must-have ingredient for any baker. It’s used in chocolate cakes, cookies, and other baked goods.

Cocoa powder comes from roasted cocoa beans and contains a lot of fat (about 30%) and some sugar (about 15%). It has a good amount of flavonoids and antioxidants that help prevent heart disease and cancer. Cocoa powder is also rich in iron which helps keep your blood healthy.

8. Chocolate Chips

Chocolate chips are a great way to add chocolate flavor to your recipes. They’re made from chocolate and sugar, but they’re not the same as baking chocolate. They come in different styles and flavors, so choosing one that works best with your recipe is important.

Conclusion

The key takeaway from all this is that it’s important to remember what kind of ingredients work best for you if you are a professional baker.

The post Must Have Ingredients for a Professional Baker appeared first on Girl Cooks World.

However, when it comes to seafood, there are some factors you need to consider before making your selection. Remember that this food is often delicate and requires precise cooking preparation, so it would be best to familiarize yourself with each seafood before placing your order. 

That said, here are five things you should know before ordering seafood in restaurants:

1. Know What’s In Season 

To enjoy some delicious seafood, knowing what’s in season is essential. After all, you want to ensure your meal is satisfying. Furthermore, out-of-season seafood can be incredibly expensive. It’s worth noting that when seafood is in season, there’s an abundance of it; thus, prices tend to be lower. 

In addition, the seafood is of superior quality since they were caught more recently. So, how do you know what’s in season? One way is to ask the waiter or waitress at your preferred seafood restaurant. They should be able to tell you what’s available and fresh. You can also do a quick online search or consult a seasonal chart.

2. Consider Your Preparation Preferences 

If you’re planning on ordering seafood at a restaurant, it’s crucial to consider your preparation preferences beforehand. Otherwise, you might end up with a dish you’re not happy with. If you like your seafood cooked all through, you’ll want to look for grilled, baked, or sautéed meals in the menu. These cooking methods will ensure that your fish is nice and moist inside without being overcooked. 

On the other hand, if you prefer your fish rare or medium rare, then you’ll want to look for menu choices that are seared or pan-fried. These cooking preparations will give you a little char on the outside while keeping the inside nice and pink. Moreover, if you’re a fan of raw seafood, then you’ll want to look for restaurants that serve sushi or ceviche. 

3. Watch Out For Allergies 

Despite its widespread availability on restaurant menus, seafood is a common allergen. Small amounts of fish or shellfish might trigger an allergic reaction in people sensitive to seafood. Mild symptoms include irritation around the eyes and a runny nose, while severe symptoms can cause trouble breathing and swelling. In some cases, anaphylaxis, a life-threatening reaction, can occur. 

If you have a seafood allergy, you must be aware of the potential risks before ordering in a restaurant. Talk to your waiter or waitress about your allergy and ask about the ingredients in each dish. Some restaurants may be able to accommodate your allergy by making substitutes or avoiding cross-contamination. 

However, other restaurants may not be able to take the necessary precautions. Therefore, it’s always best to play it safe and choose another restaurant if you’re unsure about the quality of the seafood and the safety of the meal preparation. 

4. Check For Sustainability

You might not think twice about ordering seafood when you’re out at a restaurant. However, it’s possible that the seafood you’re eating may come from a non-sustainable source. Overfishing has a destructive effect on marine life and is a significant concern in many regions worldwide. Consequently, it’s essential to ensure that the seafood you order is caught sustainably. 

You can tell if a seafood dish is sustainable by looking for certain elements. It’s important to first verify that the restaurant is a certified Marine Stewardship Council (MSC) member. This organization promotes sustainable fishing practices and only certifies seafood that meets its high standards.   

Then, ask the waiter or chef where the seafood was sourced from. This should raise red flags if they can’t provide you with this information. Finally, research popular seafood dishes to see which ones are most likely sustainable. 

5. Consider The Portion Size Of Orders

The next time you’re out at a seafood restaurant, take a moment to consider the portion size of your order. A standard serving of fish is typically around 3 ounces or about the size of a deck of cards. However, many restaurants tend to serve much larger portions. 

It’s not uncommon to see entrées weighing 8 ounces or more. While there’s nothing wrong with enjoying a hearty meal, it’s essential to be mindful of the calories and cholesterol that come with more significant portions.

If you’re trying to eat a heart-healthy diet, ordering a smaller portion or sharing your fish or shellfish order with others can make a big difference. Therefore, the next time you’re craving seafood, remember to consider the portion size before placing your order.

Takeaway

When you’re ordering seafood at a restaurant, it’s essential to do your research. Make sure you know what cooking methods are used and whether or not the seafood is sustainable. Always watch out for allergies and be mindful of portion sizes when ordering. By following this guide mentioned above, you’ll be guaranteed to enjoy a delicious and healthy meal without any regrets.

The post 5 Things You Should Know Before Ordering Seafood In Restaurants appeared first on Girl Cooks World.

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Core FURY v2 Announced

Founder and CEO Doug Miller unleashed the long-awaited Core FURY v2 bottle, which you can see here disclosed on […]

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Google hears about everyone’s sleep problems, at all hours of the night.

And chances are, if BILLIONS of people are wondering why they can’t sleep, why they keep waking up at night, what they can do to fall asleep faster, and how long they should be sleeping, your clients are wondering, too.

In this article, we’re going to cover everything you need to know about the sleep problems your clients are likely to struggle with the most, along with science-supported practices that can help.

In this article, we’ll try to give you some resources to do that.

If you want, read the following Q and As from top to bottom. Or, just jump to the ones that interest you the most:

Question #1. Why can’t I sleep?

Question #2. Why do I keep waking up at night?

Question #3. How much sleep do I need?

Question #4. Why do we sleep?

Question #5. What’s the best way to track sleep?

Let’s start with the top sleep question people type into Google—likely bleary-eyed, at 3 am…

Why can’t I sleep?

Technically, everyone can sleep. Stay awake long enough and sleep will absolutely find you. Our sleep drive is built into our biology.

So when someone types “why can’t I sleep?” into Google, what they’re really asking is:

“Why does it take so long for me to fall asleep?”

Usually, one of the following is going on, says Chris Winter, MD, author of The Sleep Solution and The Rested Child, and co-author of Precision Nutrition’s Sleep, Stress Management, and Recovery Coaching Certification.

Answer #1: You have anxiety over not being able to sleep.

Here’s a common scenario:

You go to bed at your usual time.

Twenty minutes go by. Then an hour. Blink. Blink. Still awake.

As you toss and turn, you think things like, “Ugh, again? WHY?! Tomorrow‘s going to be a disaster! I NEED to sleep… NOW!”

Naturally, those thoughts lead to anxiety, and trigger the release of brain chemicals that keep you alert and (gulp) awake.

To break this maddening cycle, address and reframe the underlying thoughts and emotions. You’ll likely discover you have some unhelpful and maybe even unrealistic beliefs about sleep.

Rather than berating yourself for not sleeping, consider gently reminding yourself that…

You’ll fall asleep eventually. Like we said earlier, all humans have an innate drive and capacity for sleep.

You’re likely getting more sleep than you realize. According to Dr. Winter, most people aren’t aware of their lightest sleep phases. They think they’ve spent most of the night awake when, in fact, they slept several hours.

Occasional sleep loss is normal. Especially during times of excitement, anticipation, change, or stress. For most, this is a temporary phase. Trust that your sleep will recalibrate eventually.

(For more ideas on how to break free from sleep anxiety read: How to Sleep Better When Nothing Helps You Sleep Better)

Answer #2: You have an afternoon coffee habit.

Caffeine blocks the function of adenosine, a neurochemical that makes you sleepy.

But that doesn’t mean you have to give up caffeine entirely.

Some people find that cutting back—say, having just one espresso shot instead of two—ameliorates their sleep issues.

Other clients have told us that they’re okay if they have caffeine before noon, but not after.

Answer #3: You sleep in.

It takes about 16 hours of wakefulness for enough adenosine to build up in your brain to nudge you into slumber.

So, waking up later means you probably won’t feel sleepy until later.

(In other words, do the math: Sleeping in until 10 am might mean that your brain isn’t ready to rest until about 2 am.)

It’s tempting to keep hitting snooze, especially if you slept crummy the night before, but do your best to get out of bed at a reasonable time, and you’ll set yourself up better for a reasonable bedtime.

Answer #4. You don’t get much sunlight, especially in the mornings.

Most organisms, including humans, have evolved to organize their physiological processes in response to light and dark.

Morning sunlight in particular seems to help set the body’s circadian rhythm, helping you feel tired when it gets dark in the evening.

Try to get 10 to 20 minutes of sunlight within two hours of waking up. (And yes, overcast days still count!)

Answer #5. You snuggle up to screens in the evening.

Melatonin increases sleep drive as night approaches, but it requires relative darkness to do its work.

Light from phones, tablets, televisions—also known as blue light—and even overhead incandescent lighting can disrupt this sleep-promoting hormone, making sleep elusive.

As the sun begins to lower, lower the lighting in your house too. If you can, limit screen time especially in the hour before bedtime.

Why can’t I sleep through the night?

Lots of people wake at night—and Dr. Winter wants to tell you it’s no big deal.

Here are a couple of scenarios that often distress people, but are actually totally normal:

Early waking: You’re wide awake at 5 am, a full two hours before your alarm. Even though you think you should be sleeping longer, your brain might be fully recharged and ready to slay your day.

Biphasic sleep: You sleep for several hours, then wake and feel alert for 45 minutes or so, and then go back to sleep for several more hours. If that’s you, drop any anxiety over your mid-night waking; just assume it’s normal, read for a little bit, then let yourself fall back asleep when you’re ready.

For both of the above situations, if you feel rested and alert during the day, there’s no true sleep problem, says Dr. Winter.

On the other hand, if it seems as if no amount of sleep will fix how tired you feel, consider whether any of the common offenders might be interfering with your ability to sleep through the night.

In addition to the above, talk to your doctor about your sleep. It might be worth getting screened for sleep apnea, restless legs syndrome, and other conditions that disturb sleep.

How much sleep do I need?

On average, most people need somewhere between seven and nine hours of sleep each night.

But that’s an average, not a good-health edict.

“There are people who require slightly more and slightly less sleep,” says Dr. Winter. Above- and below-average sleepers fall into three main categories:

Natural short sleepers feel spunky and clear-headed with just six or seven hours of shuteye.

Natural long sleepers need 10 or more hours in order to feel refreshed.

Children, teenagers, and many young adults need more sleep for their developing bodies and brains.

Meanwhile, others sleep 14, 17, 24 or more hours with very little interruption—and still wake feeling tired.

“If you’re one of these people, it might be an indication that there is something wrong with your sleep quality, not necessarily the quantity,” Dr. Winter says.

For example, sleep disorders like sleep apnea can disrupt sleep, causing people to sleep more hours and still wake feeling unrefreshed. These disorders require medical treatment, so mention any concerns to your doctor.

(Read more: What Happens When You Sleep Too Much?)

Why do we sleep?

Researchers haven’t figured out exactly what sleep does, but there’s one thing they’re sure of:

Sleep is important.

Every physiological process, in some way, is regulated or influenced by sleep.

Getting enough good-quality sleep:

• Improves your mood and your ability to manage your emotions
• Makes you less impulsive (which helps you make better decisions)
• Helps you learn and remember
• Improves thinking, concentration, and attention
• Keeps your brain healthy
• Helps you regulate your appetite, plus preserve and repair valuable lean tissue like muscle and bone
• Regulates blood sugar and lipids like cholesterol and triglycerides

What’s the best way to track sleep?

If you spend time reading Precision Nutrition’s content, you’ll see we’re funny about the word “best.”

That’s because the BEST advice for any one person depends on their sex, age, genetics, lifestyle, preferences, and an array of other factors.

This “no best” philosophy applies to diets, stress management techniques, exercise, and, yes, even sleep trackers.

Because there’s no one “best” way to track sleep, it’s better to simply present clients with options. Then, they can decide on the best approach—for them.

Below we’ve listed some of those options, starting with the least expensive.

Sleep tracking option #1: The sleep diary

For about a month, get your client to track:

• What time they flipped off the lights at night
• What time they got up in the morning
• Whether they woke up in the middle of the night
• If they napped during the day (and if so, for how long)

On top of that, get them to keep notes on how they feel during the day, especially during low-stress activities such as watching television or reading.

Do they feel alert? Or ready to snooze whenever they stop moving?

At the end of the month, look over the log together and see if you can spot any patterns. (For example, does a daytime nap seem to increase the likelihood of having a disrupted sleep at night? Or not?)

If a client generally feels spunky during the day, that’s a good sign they’re getting all the sleep they need.

On the other hand, if they’re nodding off during dinner, try prioritizing sleep until they’re getting seven to eight quality hours per night.

If your client is consistently struggling to fall or stay asleep—and they feel zombie-like during the day—encourage them to mention it to their doctor.

Sleep tracking option #2: Commercial sleep trackers

At-home devices aren’t always as precise as many manufacturers claim.

While technologies are improving significantly, and some devices and apps are better than others, many of them just aren’t very accurate when it comes to precisely monitoring specific stages of sleep.

They are, however, pretty good about telling you how long you slept. These trackers are especially helpful for…

People struggling with insomnia

Most people aren’t aware of their lightest sleep phases. They think they’ve spent most of the night tossing when, in fact, they slept several hours.

As a result, these devices can often help folks with insomnia realize that they’re getting more sleep than they realize.

Anyone who’s experimenting with a new sleep strategy

Whether you’re using a white noise machine or turning down your thermostat a few degrees, these devices can help you see whether the tactic actually led to improved sleep.

On the downside, monitoring can make some people more anxious or obsessive about their sleep… which means they get even worse sleep.

(Read more about tracking health metrics and anxiety: Are Fitness Trackers Worth It?)

Sleep tracking option #3: Sleep studies

Requested by a physician, a sleep study can help your doctor determine whether you have a health problem that’s interfering with sleep.

Home-based sleep studies are an accessible and relatively inexpensive way for physicians to test for sleep apnea, when breathing repeatedly stops and starts during the night.

To diagnose other health conditions, your physician may ask you to spend a night in a sleep lab.

How to help sleepless clients

As you might have learned from personal experience, if you tell clients about all of the horrible things that will happen if they don’t get more sleep, their sleep will likely get worse.

(Thanks, sleep anxiety.)

Another losing strategy: Pushing the same so-called magical sleep protocol on everyone.

Truth is, no ONE practice will help every single client.

That’s why, to truly benefit your clients, we recommend experimenting.

Talk about a wide range of possible changes and how they might help

Ask, “What are you willing to try?” Then pick 1-2 actions they’re ready, willing, and able to commit to for a period of time (two weeks is a good frame)

Gather data over time. Then ask: Is this making your sleep better? Worse? The same?

Use what you learn from the above process to iterate. Eventually, your client will discover the set of practices that works best—for them.

If you’re a health and fitness pro…

Learning how to help clients manage stress and optimize sleep can massively change your clients’ results.

They’ll get “unstuck” and finally move forward—whether they want to eat better, move more, lose weight, or reclaim their health.

Plus, it’ll give you the confidence and credibility as a specialized coach who can solve the biggest problems blocking any clients’ progress.

The brand-new PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification will show you how.

The post The top questions people ask about sleep—and how to answer them appeared first on Precision Nutrition.

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How lean can you get without cardio? Are farmer’s walks beneficial? When will Legion be in retail stores? How much fat should you eat every day? Should you get blood work done or check your testosterone levels? Can you use a neutral grip on the dumbbell bench press? Should you do fulcrum deadlifts? All that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun.

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

0:00 – My free meal planning tool: buylegion.com/mealplan 

2:50 – Why is birthday cake Legion Whey + so damn tasty?

4:06 – Is it important to get testosterone tested when you’re young for future comparison?

6:27 – It’s been four weeks and I’ve lost eight pounds on the scale. Why can’t I see the difference in the mirror?

8:53 – On dumbbell press, flat, and incline, should I do neutral grip or pronated?

9:36 – What is the recommended daily fat intake?

10:20 – What are your thoughts on farmers walks? Are they beneficial enough to add to my program?

10:55 – When will Legion supplements be sold in stores?

14:19 – What are your thoughts on fulcrum deadlifts? Are they worth it or are they just another fad?

15:07 – Do you ever do pull ups or calisthenics as part of your training? 

15:41 – What is the best way to deadlift without hitting your junk at the top of the exercise?

16:00 – My uncle got triple vaccinated and shortly after became a cuckold. Is that correlation or causation?

16:23 – What is the ideal rest period between sets for hypertrophy?

18:19 – How low can you get body fat percentage with good diet and training with no cardio?

Mentioned on the Show:

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free! 

What did you think of this episode? Have anything else to share? Let me know in the comments below!

The post Ep. #991: Q&A: Fat Intake, Blood Work, Getting Lean Without Cardio, Farmer’s Walks, and More appeared first on Legion Athletics.

Even if you narrow your focus to fitness research, it would take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.

This is why my team and I spend thousands of hours each year dissecting and describing scientific studies in articles, podcasts, and books and using the results to formulate our 100% all-natural sports supplements and inform our coaching services. 

And while the principles of proper eating and exercising are simple and somewhat immutable, reviewing new research can reinforce or reshape how we eat, train, and live for the better. 

Thus, each week, I’m going to share three scientific studies on diet, exercise, supplementation, mindset, and lifestyle that will help you gain muscle and strength, lose fat, perform and feel better, live longer, and get and stay healthier. 

This week, you’ll learn what to do if you feel like you aren’t getting fitter despite training properly, the healthiest way to bulk, and whether fish oil boosts post-workout recovery.

Here’s what to do if you aren’t getting fitter (despite training properly).

Source: “Individual differences in the responses to endurance and resistance training” published on December 21, 2005 in European Journal of Applied Physiology.

“No matter what I do, I just can’t seem to get any fitter.” 

This is the conclusion many people reach after their first few months of training when the rapid progress they initially experienced stagnates, and further gains seem impossible to come by.

Is it really the case that exercise only benefits some people for a short while (during their “newbie gains” phase), after which they stop getting noticeably fitter? Or is it simply that they haven’t found a form of exercise that works for them long term?

This is what scientists at Merikoski Rehabilitation and Research Centre wanted to understand when they split 73 men and women into a cardio group and a weightlifting group.

For 2 weeks, the cardio group did endurance training, and the weightlifting group did strength training 5 days per week. 

After 2 weeks, everyone stopped exercising (or returned to their old exercise habits) for 2 months, then came back to the lab to undergo the same process. The only difference was that this time, those who did endurance training lifted weights and vice versa.

The results showed that after the first 2 weeks, some people in each group responded well to training (measured using VO2 max, which is an indicator of endurance that can increase due to cardio or weightlifting), others responded a little, and still others saw no gains.

When the groups switched programs, the researchers found that the people who got the smallest gains from cardio got the biggest gains from weightlifting and vice versa. Thus, these supposed “non-responders” responded quite well to exercise when it was tailored to their unique physiology. Here’s a graph to illustrate:

The most important nugget to take away from this study (and others like it) is that it’s improbable that exercise will just “stop working” for you, though you may need to periodically alter your training to make progress.

For example, if you begin your training career doing high-rep weightlifting and find your progress stalls within the first few months, you should probably try a program that has you lifting heavier weights, such as Bigger Leaner Stronger and Thinner Leaner Stronger. 

And if that doesn’t work for you, you could try your hand at bodybuilding, powerlifting, powerbuilding, strongman, Olympic weightlifting, CrossFit, circuit training, or something else.

And if you’d like help choosing the best strength training program for your circumstances and goals, take the Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.

TL;DR: The same workout program might not work equally well for everyone, but everyone can benefit from some kind of exercise—you just have to find the right type for you.

The healthiest way to bulk? Eat plenty of protein.

Source: “Protein Overfeeding is Associated with Improved Lipid and Anthropometric Profile thus Lower Malondialdehyde Levels in Resistance-Trained Athletes” published in January 2017 in International Journal of Sports Science.

Most fitness buffs enjoy bulking.

What’s not to like about eating satisfyingly large meals, having sky-high energy levels, and building muscle?

Bulking is still just a form of controlled overeating, though, and some worry that this can lead to negative health consequences related to gaining body fat. For example, research shows that during a bulk, your body fat percentage and blood cholesterol and triglyceride levels rise, which can increase oxidative stress, systemic inflammation, and insulin resistance.

Fortunately, researchers at the Federal University of Ceará may have uncovered a way to keep you in tip-top health, even while “gaining,” “massing,” or whatever other term you want to use for “bulking.” 

They took 19 bodybuilders who were bulking (eating ~23 calories per pound of body weight per day—which is a lot) and split them into a standard bulking group and a high-protein bulking group based on how much protein they ate each day.

The bodybuilders in the standard bulking group were eating ~0.7 grams of protein per pound of body weight. In contrast, the bodybuilders in the high-protein bulking group were eating ~1.4 grams of protein per pound of body weight per day. The bodybuilders in each group were also eating similar amounts of fat and fiber, though those in the standard bulking group were eating more carbs and cholesterol.

The researchers then ran a barrage of blood tests and found that the bodybuilders in the high-protein bulking group had better cholesterol levels, less body fat (particularly around the waist), and less oxidative stress and better health overall as a result.

On the face of it, this looks like yet another homerun for high-protein dieting—the more protein you eat while bulking, the less fat you gain, and the healthier you’ll be, right? 

The truth isn’t quite this crystalline.

The main fly in the ointment here is that the researchers didn’t control the bodybuilders’ diets during the study, which opens up the possibility that some other variable was responsible for the superior results in the high-protein group. 

For instance, it’s possible that the group eating twice as much protein—which is very satiating—also felt more full and ate less. In essence, eating more protein helped keep them from overeating, which is one of the main reasons people gain fat and undermine their health when bulking. 

By my lights, this is the most likely explanation, but it’s also possible that bodybuilders who ate more protein were also more aware of their macronutrient intake and health conscious in general, and that the folks who ate less protein followed more of a “see food,” anything-goes bulk. And if this is the case, they may have also supplemented more intelligently. Or got more sleep. Or some combination of all of these factors. All of which could explain the differences in health.

For instance, it’s possible (though unlikely) that the high-protein bulking group gained less fat and had a more favorable blood lipid profile because they ate fewer carbs, not because they ate more protein. Or maybe the standard bulking group ate considerably more calories than they reported, which would explain why they had higher body fat levels. 

Then again, it’s also possible that there is some inherent advantage to upping your protein intake while bulking.

Previous research shows that people who eat a high-protein diet either gain similar amounts or less fat than those who eat a low-protein diet, even when the high-protein diet contains more calories. This would explain why the bulkers who ate more protein found it easier to keep their body fat percentage lower.

There’s also no evidence that eating a high-protein diet negatively impacts blood biomarkers, which means there could be some advantage to getting more calories from protein than other “macros.” 

For now, though, there isn’t enough research to show there’s much benefit of eating more than about 1 gram of protein per pound of body weight per day while bulking. That said, this is another hint that high-protein dieting is healthful and superior to other diets when it comes to optimizing body composition.

And if you want a clean, convenient, and delicious source of protein that makes hitting your protein target easier and more enjoyable, try Whey+ or Casein+.

(Or if you aren’t sure if Whey+ or Casein+. is right for you or if another supplement might be a better fit for your budget, circumstances, and goals, then take the Legion Supplement Finder Quiz! In less than a minute, it’ll tell you exactly what supplements are right for you. Click here to check it out.)

TL;DR: Eating a high-protein diet while bulking may help you gain less fat and stay healthier, although this may simply be due to helping you avoid overeating.

Fish oil boosts post-exercise recovery.

Source: “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise” published on July 27, 2020 in Nutrients.

Most people know that to get the most out of training, you have to recover effectively.

That’s why they’ll try almost any gadget or gizmo to expedite the process, including compression garments, massage guns, and cryotherapy.

Sometimes, however, the best solutions aren’t quite so fancy-dan.

Take omega-3 fatty acids.

Scientists have known for a long time that omega-3 fatty acids have anti-inflammatory and pain-inhibiting properties, which is likely why it boosts post-exercise recovery.

What’s the best way to take fish oil to suppress soreness after exercise, though?

That’s what researchers at Kennesaw State University wanted to find out when they split 32 experienced weightlifters into 4 groups:

1. A group that took 2 grams of omega-3 (1400 mg EPA+DHA) daily
2. A group that took 4 grams of omega-3 (2800 mg EPA+DHA) daily
3. A group that took 6 grams of omega-3 (4200mg EPA+DHA) daily
4. A group that took a placebo daily

Each group took their fish oil supplement for 52 days. On day 49 of the study, all of the weightlifters did a grueling workout designed to cause muscle damage consisting of 10 sets of 8 reps of the squat using a 4-second eccentric (lowering) phase and 70% of their one-rep max, followed by 5 sets of 20 reps of bodyweight split jump-squats.

In the hours and days following the workout, the researchers took blood samples from the participants to understand how each supplement affected markers of muscle damage.

The results showed that creatine kinase and lactate dehydrogenase levels were similar in the placebo, 2-gram, and 4-gram groups but lower in the 6-gram group, suggesting that those who took 6 grams of fish oil suffered the least muscle damage.

To test physical recovery, the researchers also measured the participants’ vertical jump height in the hours and days after the workout. They found that the weightlifters in the 6-gram group had the smallest dip in performance and returned to full strength faster than all other groups:

The researchers tested physical performance using an agility, sprint, and strength test, too, but the results didn’t uncover anything noteworthy (though the 6-gram group tended to recover more fully after these tests than the other groups).

Finally, the researchers asked the weightlifters to rate how sore they felt and found that those in the 6-gram group experienced significantly less subjective soreness than the weightlifters in the other groups. The weightlifters in the 6-gram group also recovered quicker over the following days.

These findings somewhat jive with the results of previous studies. The only difference is that other studies have shown that fish oil boosts recovery at slightly lower doses than 6 grams per day (most suggest 4 grams is more than adequate).

There’s likely a simple explanation: The workout used in this study was brutal. If you did a challenging workout rather than a masochistic one, lower doses of fish oil are probably sufficient.

Bottom line, supplementing with 4-to-6 grams of omega-3 per day will likely improve your recovery from training in small but meaningful ways . . . at least in the short term.

This brings us to an important caveat, which is that reducing inflammation and muscle soreness isn’t always desirable. Inflammation is an important part of the muscle-building process, and although reducing it can help you feel better in the short-term, it may also undermine your long-term gains. This is why, for instance, anti-inflammatory medications like Ibuprofen and ice baths (which reduce swelling, soreness, and inflammation) seem to interfere with long-term muscle growth.

When weighing the pros and cons, I’d say the best course is to consume the clinically effective dose of omega-3s for supporting health, but no more, at least until there’s more research showing that these higher doses don’t interfere with your gains.

And if you’d like a 100% natural high-potency reesterified triglyceride fish oil made from deep-water Peruvian anchovies and sardines, check out Triton.

(Or if you aren’t sure if Triton is right for you, take the Legion Supplement Finder Quiz! In less than a minute, it’ll tell you exactly what supplements are right for you. Click here to check it out.)

TL;DR: Taking 4-to-6 grams of fish oil per day boosts post-exercise recovery and reduces soreness, but it could also interfere with muscle growth over time.

The post Research Roundup #25: Exercise Non-Response, The Healthiest Way to Bulk, and Fish Oil and Recovery appeared first on Legion Athletics.

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Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet. 

Menno has been on my podcast many times on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques.

In this interview, Menno and I talk about . . .

• What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate more of it
• Active tension versus passive tension
• The actual reason why full-ROM training is effective
• Specific guidance on how to modify and tweak exercises for more loaded stretching  (including Bayesian curls, flyes, leg extension tips, and “skull-overs”) 
• Static stretching between sets (its effects and whether you should do it)
• And more . . .

So if you want to learn what the science says about training at longer muscle lengths, and how to incorporate more stretch-mediated hypertrophy in your program, definitely check out this interview!