Nov 262014
 

Christian Finn over at Muscle Evo breaks down how us older guys and gals can still build muscle well into our 40’s, 50’s and beyond.
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Building muscle when you are over 40 is much the same as building muscle at any age.

It’s true that you probably have more “stuff” going on in your life than you did at 21, which can make it more difficult to focus on eating right and training regularly.

The enthusiasm you had for exercise, especially if you haven’t seen the results you were hoping for, may be on the wane. You might feel that your body can’t handle the kind of punishment you used to dish out in your early 20’s, and takes longer to recover than it used to.

But none of this matters. With the right type of training, you can still build muscle and get strong well into your 40’s, 50’s and beyond.

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Nov 212014
 

New Blog post by Brad Schoenfeld at his site Lookgreatnaked on the subject of fasted cardio and his latest research study.
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In the late 1990’s, Bill Phillips authored “Body for Life,” which went on to become one of the biggest selling fitness books of all time. In the book, Phillips claimed that performing 20 minutes of high-intensity aerobic exercise (HIIT) after an overnight fast has a greater effect on fat loss than an hour of cardio performed following consumption of a meal. The rationale for the hypothesis was based on research showing that low glycogen levels cause your body to shift substrate utilization away from carbohydrates, thereby allowing greater mobilization of stored fat for energy.

While the theory that fasted cardio is superior for fat loss is certainly intriguing, it is based on an extrapolation of findings that might not translate into practice. Several years ago I authored a review of literature that discussed the contradictions of the research on the topic. While my review highlighted a number of inconsistencies that suggested fasted cardio might not work as claimed, one little issue continued to nag at me: The entire debate was based on acute data; no study had actually investigated the effects of fasted cardio on body fat when subjects were in an energy-deficit sufficient to produce weight loss.

Until now…

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Nov 192014
 

Another great podcast from Guru Performance!

Episode 21 of the Guru Performance ‘We Do Science’ podcast! In this episode Laurent Bannock discusses ‘The Placebo Effect’ with Dr Mayur Ranchordas, Senior Lecturer & Performance Nutritionist at the Academy of Sport and Physical Activity, Sheffield University, UK. In this session they get into:

  • What is a ‘placebo’ effect
  • The power of placebo
  • Nocebo effect
  • Placebo effects in sports & exercise nutrition
  • Practical implications in applied practice

[ Android ]

Nov 182014
 

Really good article from Charles Staley over at T Nation.
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Here’s what you need to know…

  • Don’t just focus on setting new 1RMs. Volume is crucial too. Strive to set new 8RM records as well.
  • Increase your training frequency. Break your weekly workload into smaller chunks and you’ll recover better and be able to do more total work.
  • For maximum growth, you need tension and stress. So while adding more and more weight to the bar increases muscular tension, increasing trainingdensity leads to greater metabolic stress.
  • For three weeks, only perform exercises you’ve never done before.

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Becoming More Badass

For anyone interested in getting bigger, stronger, or just more badass in general, the concept of progressive overload must be embraced. The simple act of adding weight to the bar each workout is a valid approach whenever you can pull it off. For newbies, that strategy usually works very well.

But the time will come when it stops working. And when that day comes, you’re no longer a beginner and you’ll need new tools to stay on the path to progress. Like these:

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Nov 152014
 

Another great article by Greg Nuckols over at his blog Strength & Science.
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What you’re getting yourself into:

~3400 words.

10-15 minute read time.

Key points

1) Having useful conceptual frameworks can help you reason through problems as they arise, rather than having to invest a ton of time to seek out each individual answer. This is especially useful if you need to make decisions on the fly or if you’re really busy.

2) Factors that fall under the umbrella of “recovery” tend to follow a power law distribution – you get the most bang for your buck from initial increases, with further increases making less and less of a difference.

3) Factors that fall under the umbrella of “stressors” tend to follow a parabolic distribution – more is better, until you overwhelm your body’s ability to adapt.

4) “Recovery” factors, and things such as training status, drugs, and genetics can shift the stress curve, increasing or decreasing the amount of stress you can handle.

This article isn’t anything groundbreaking. For half of you, you’ll probably read along thinking “I’d had similar thoughts before, but I wasn’t quite sure how to express it.” For the other half, you’ll read along thinking, “I already know this, but it’s nice to have all of this in one place so I can link it and save myself the typing when I see one of these arguments on Facebook or in a forum somewhere.”

Of late, it’s come into vogue to attack just about every piece of practical gym wisdom, decrying it as “broscience,” with the implication being that if it’s “broscience,” it’s automatically ineffective. Now, I’m all for science (look at the site’s name or the linked article, for example), but I think people are taking things a step too far.

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Nov 142014
 

Another great podcast from Guru Performance!

Episode 20 of the Guru Performance ‘We Do Science’ podcast! In this episode Laurent Bannock discusses ‘Unleashing The Power of Food’ with Dr Kevin Currell, Head of Performance Nutrition at the English Institute of Sport (www.EIS2Win.co.uk). In this session they get into:

  • The difference between winning and losing in elite sport
  • The Power of food in performance
  • Elite athletes as ‘outliers’
  • Performance Nutritionists as ‘Scientists’ or ‘Engineers’?
  • Key knowledge and skills required to work as a nutritionist in elite sport
  • Scope of practice for performance nutritionists

[ Android ]

Nov 142014
 

Another great podcast from Guru Performance!

Episode 19 of the Guru Performance ‘We Do Science’ podcast! In this episode Laurent Bannock introduces the new forthcoming special ‘EPIC Summit’ edition episodes with EPIC SUMMIT organiser Richard Lovatt (www.epic-summit.co.uk) which will be featuring the following speakers:

Gary Taubes, Alan Aragon, Brad Schoenfeld, Fredrick Hahn, Tony Strudwick, Greg Nuckols, Jose Antonio, Specer Nadolsky, Menno Henselmans, Alberto Nunez, Martin Macdonald, Bret Contreras, Kamal Patel, Bojan Kostevski, Evelyn Kocur, James Krieger, Joseph Agu, Layne Norton, and The Strength Guys.

[ Android ]

Nov 132014
 

One of the biggest shows in Natural Bodybuilding is going down this weekend in Boston. Many 3DMJ athletes will be there competing including Jeff “The Godfather” Alberts (see vlog below). Jeff is one of the 3DMJ coaches and he is wrapping up his own 2014 contest season with this show. I hope all the athletes enjoy the weekend and wish everyone the best of luck!