Nutrition is sort of like a symphony. That is, getting bigger never boils down to "just one thing" like eating tons of protein or overdosing on maltodextrin or vitargo in the over-emphasized "post training window."
"Intensity or Insanity", this moniker coined by John Defendis and training method developed by Steve Michalik, has been written about, debated and misunderstood since its creation 40 years ago. In their day, the exploits of Michalik and his "Monster", Defendis, were legendary.
QUESTION #1: Chris, how many exercises do I have to do per body part?
If you are a personal trainer, bodybuilder, fitness enthusiast or just a guy that looks like he works out, chances are that you have been asked how many exercises to do for each body part.
Wondering what your best source of protein is? Walk into any health food store, and you’re bowled over by the amazing array of protein choices. If science is the arbiter of your protein choice, then clearly whey protein should be at the top of your list and the main one you take in. We all know that whey is a fast anabolic protein, getting into your bloodstream quickly. Other special properties of whey make it the crème de la crème of proteins.
Recently, scientists compared whey and casein formulas on glutathione and inflammatory markers in aged patients with acute ischemic stroke. Yep, they’re giving it to folks who have had a stroke. Makes you wonder what all the fuss is about when teenage athletes want to take whey. Anyhow, 31 elderly patients—12 males and 19 females, 65 to 90 years old—with ischemic stroke were randomized to receive early nasogastric feeding of a formula containing hydrolyzed casein or another isocaloric and isonitrogenous formula containing hydrolyzed whey protein for five days. What happened?
I find that optimization of testosterone is an extremely significant topic with regard to all males, whether they are high-level athletes, average men, or even young males in their teens and 20's. Anyone who is concerned with their health and performance, both mentally and physically, should take note.
I know a lot of RX readers like shorter nutrition pieces, so here’s a quick one for today. I get a lot of questions from people who are confused on a lot of smaller nutrition matters. As a result, I thought I would try to squash some popular nutrition myths.
Everywhere you look in physical culture there is some diet strategy to get ripped or shredded. Look to the cover of magazines and they all make ludicrous promises of doing less cardio while eating more carbs to lose weight. Alternatively, the magazine covers will contain the phrase RIPPED (insert bodypart here). When you turn to the section in the magazine that contains the secret to ripped “whatevers”, it inevitably contains some combination of less cardio, less carbs, higher protein or less fat.
My passion is nutrition and Rx Muscle readers, IFBB Pros and my colleagues know that. Typically, I don’t write too much about training because I find nutrition so much more interesting. Joe Weider, in the late 1980’s, told me to keep writing nutrition articles – so I did. I knew Joe wouldn’t “give me the wrong advices.” He always wanted to save training articles for the IFBB Pros to write. It was for those two reasons you rarely saw a training article written by me. Joe knew that the public wanted the big-time bodybuilders to explain how they grow and lift that heavy-ass weight; while people like me delivered the diet stuff. He always used to tell me, “Chris, explain the stuff to the readers in a way that they can understand it. Pretend you are talking to kindergarteners”
If you have heard Dave and I ramble on Heavy Muscle Radio, you know I am a fan of the show, The Apprentice. As much as I may love the show, I have to admit that I thought the Trumpster was an idiot to have questioned Obama’s birth certificate. Ultimately, Obama produced it and Trump tried to save face by making outlandish claims. What he said was so dumb, I deleted it from my memory. Regardless, he looked like a goof. My favorite season of The Apprentice was the season that featured a team of “book smart” individuals against “street smart” people. It was a classic match-up, university education versus street education. The goal was to discover who was more business savvy, those who have learned about business or those who have lived business.
There are several alternative avenues of treatment that offer relief from many recurrent or lingering musculoskeletal issues other than mainstream medical treatments. The following is a list of alternative treatments that have specific benefits to individuals carrying above average amounts of muscle mass.
Extreme dieting is where a bodybuilder tries to get in shape as fast as possible, in the shortest time frame possible. There is no instance where I recommend extreme dieting. For maximum muscle retention, it's always best to take a patient and longer approach to dieting. It is for this reason that I advocate the 12-14 week contest prep. The longer you take to drop weight, the more body fat you will lose and the more muscle mass you will retain. However, for many reasons, bodybuilders occasionally have to get in shape in a very short period of time