Starting the last week of the Growth Phase -- the third and final phase of a workout cycling routine that includes "Active Recovery," "Loading," and "Growth." (Refer to earlier blogs for a description of each phase and the workouts that make up each of these.)
After this experience, I am a convert.
During the Loading phase the creators of the program said, "this phase prepares you for the Growth Phase." I didn't really know what that meant, but I do now. Moving on to heavier weight -- I mean really heavy weight -- is made possible by 4 weeks of loading -- 6 days a week, high sets, high reps.
It is not just preparing muscle and connective tissue for the added strain, but testosterone is now off the chart. We went into the gym yesterday - set new personal bests, and did the same thing today. Kelly looks like she has put on at least 5 pounds of muscle. One girl walked by me and whispered in my ear, "Is she taking HGH?"
No, she's not, but she's getting results because she is disciplined in her workouts and in her diet.
One more week of Growth and I can tell you, it is going to be hard to stop. But the same pros who came up with this routine warn, "if you continue the growth phase beyond 3 weeks, you WILL overtrain and you WILL hurt yourself." OK, I'm a believer. Tomorrow is an off day and then we have our last 6 days of Growth, all in a row.
A final note: I am glad to be back in the home gym (Fitness International) for this push before we switch routines again. While the gym in St. Louis had every piece of equipment under the sun, it didn't have one important component -- friends who push you along, who support you, who challenge you.
I believe other than a workout partner, being around other people who are supportive is one of the most important components of workout success.
Train hard; diet harder.
Jim
Saturday, March 27, 2010
Tuesday, March 23, 2010
On the road . . . it is about making modifications and sticking to basics
We've been on the road for about a week now. Two more days before heading home.
Have had a good experience, including our workouts at Gold's in Fenton, Missouri (suburb of St. Louis). Great equipment, lots of it. Have been able to try some things I otherwise would not have available.
I was sick for two days and so am behind on the Growth Phase portion of this 10 week routine but we left a week's slack so that if anything happened we would finish before starting our six week cutting phase on April 15. That's still on track.
Here's an article I read today and thought you might enjoy. It is fairly basic but points we all need to remember. It is called "Lifting for Maximum Gains." Take a look at it.
http://fullyflexed.com/lifting-for-maximum-gains
Train hard; diet harder!
Jim
Have had a good experience, including our workouts at Gold's in Fenton, Missouri (suburb of St. Louis). Great equipment, lots of it. Have been able to try some things I otherwise would not have available.
I was sick for two days and so am behind on the Growth Phase portion of this 10 week routine but we left a week's slack so that if anything happened we would finish before starting our six week cutting phase on April 15. That's still on track.
Here's an article I read today and thought you might enjoy. It is fairly basic but points we all need to remember. It is called "Lifting for Maximum Gains." Take a look at it.
http://fullyflexed.com/lifting-for-maximum-gains
Train hard; diet harder!
Jim
Friday, March 19, 2010
Training on the road . . . making the best of it
In St. Louis, Missouri for a week and so training and watching the diet on the road.
Both are tougher out here.
First, you're not in the home gym -- a place you know the equipment, the people, and feel comfortable. I've found the solution to be -- "do your research." Find a gym before you get there and make sure it has what you need. In this case, I researched and found two gyms close to my hotel. When I got here I visited both, made a decision, and have trained each day there since. And, I have found one advantage that I focus on -- different equipment hit the muscles differently, and that's good. So I always try to find a piece of equipment that is like, but not exactly the same, as I use at home.
Second, diet. I bring my supplements and my protein on the road. But, eventually you have to eat regular food. That means cooking yourself when you can. It is why I always get a room that has a mini-fridge and microwave. I went to Costco and got some Kirkland egg whites which takes care of a meal or two each day. I also went to Whole Foods and bought some Bob's Red Mill 5 Grain cereal that I mix with water, put in the microwave, and then add Syntha-6 in the mornings. Still, you have to eat out from time to time and that's where it gets tricky. I try to order things that I recognize on the plate -- nothing processed where they can put things into the food I can't see. Even then I know I will suffer a sodium hit each time I eat out and there is little that can be done about that.
In short, there's no place like home. But when you're not at home, you have to get creative.
I'm still in Growth Phase -- heavy weight, fewer reps and sets. Today was Shoulders and Arms. We have the rest of this week and next and we finish this series.
Kelly and I are both looking forward to April 15 to being our cutting diets again -- 6 weeks looking forward to a lean summer.
Have a great weekend!
Jim
Both are tougher out here.
First, you're not in the home gym -- a place you know the equipment, the people, and feel comfortable. I've found the solution to be -- "do your research." Find a gym before you get there and make sure it has what you need. In this case, I researched and found two gyms close to my hotel. When I got here I visited both, made a decision, and have trained each day there since. And, I have found one advantage that I focus on -- different equipment hit the muscles differently, and that's good. So I always try to find a piece of equipment that is like, but not exactly the same, as I use at home.
Second, diet. I bring my supplements and my protein on the road. But, eventually you have to eat regular food. That means cooking yourself when you can. It is why I always get a room that has a mini-fridge and microwave. I went to Costco and got some Kirkland egg whites which takes care of a meal or two each day. I also went to Whole Foods and bought some Bob's Red Mill 5 Grain cereal that I mix with water, put in the microwave, and then add Syntha-6 in the mornings. Still, you have to eat out from time to time and that's where it gets tricky. I try to order things that I recognize on the plate -- nothing processed where they can put things into the food I can't see. Even then I know I will suffer a sodium hit each time I eat out and there is little that can be done about that.
In short, there's no place like home. But when you're not at home, you have to get creative.
I'm still in Growth Phase -- heavy weight, fewer reps and sets. Today was Shoulders and Arms. We have the rest of this week and next and we finish this series.
Kelly and I are both looking forward to April 15 to being our cutting diets again -- 6 weeks looking forward to a lean summer.
Have a great weekend!
Jim
Tuesday, March 16, 2010
Glutamine and the Common Cold
Bodybuilders and physique competitors have taken glutamine for many years. It helps keep the body from consuming lean muscle during periods of heavy workouts and especially when you are calorie deficient.
But now it appears it is good for everyone, including to prevent the common cold.
Here's an article from Bodybuilding.com you may be interested in . . .
What Is Glutamine?
Glutamine is a non-essential amino acid that is abundant in the human body and the most abundant amino acid in skeletal muscle. Though non-essential (your body can make it), glutamine can become essential during times of illness, stress, or injury, meaning you may need supplemental glutamine as needs can exceed those your body can make.
Glutamine is primarily stored in the muscle and secondly, the lungs. Like all amino acids, glutamine plays a role in protein synthesis. In addition, glutamine helps remove the common waste product ammonia from the body, supports immune system functioning and plays a role in brain functioning and digestion.
Protein Synthesis:
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
How Glutamine Can Ward Off The Common Cold
Though your body can manufacture the glutamine you need when you are healthy and mild to moderately active, sometimes you need a little more of this bodybuilding supplement to boost your immune system and ward off the common cold.
Supplemental Glutamine Helps In Times Of Stress: There's a reason glutamine is used in clinical nutrition (it's given to some patients in the hospital). Injuries, infection, illness, surgery and trauma all stress your body and take a toll on your glutamine stores. And, studies show that this bodybuilding supplement can strengthen your immune system and reduce your risk of infection after surgery.
Hardcore Training Can Reduce Your Glutamine Stores: It's no secret that strenuous exercise associated with long distance running or cycling, two-a-days and other types of intense physical exercise can make you tired and decrease several parameters of your immune system functioning.
This may be partly due to a drop in glutamine stores. Studies also show that strenuous exercise decreases the concentration of glutamine in the blood. And, some studies have also found that supplemental glutamine can decrease the likelihood of illness in endurance athletes.
Resistance Training Decreases Glutamine Stores: Pump iron and your body will respond by pumping out the havoc-wrecking hormone cortisol. Increased cortisol means decreased glutamine stores. Supplemental glutamine can bring your stores back to a good range.
Dieting Can Decrease Immune Functioning: If you're training for a competition and taking in fewer calories than your body needs or dieting to lose weight quickly, your efforts may be doing more than shrinking your waistline. Dieting can also impact your immune system. To make sure your immune system is functioning well, eat plenty of quality protein, take a multivitamin and continue taking glutamine.
http://www.bodybuilding.com/fun/how-glutamine-helps-fight-colds.htm
But now it appears it is good for everyone, including to prevent the common cold.
Here's an article from Bodybuilding.com you may be interested in . . .
What Is Glutamine?
Glutamine is a non-essential amino acid that is abundant in the human body and the most abundant amino acid in skeletal muscle. Though non-essential (your body can make it), glutamine can become essential during times of illness, stress, or injury, meaning you may need supplemental glutamine as needs can exceed those your body can make.
Glutamine is primarily stored in the muscle and secondly, the lungs. Like all amino acids, glutamine plays a role in protein synthesis. In addition, glutamine helps remove the common waste product ammonia from the body, supports immune system functioning and plays a role in brain functioning and digestion.
Protein Synthesis:
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
How Glutamine Can Ward Off The Common Cold
Though your body can manufacture the glutamine you need when you are healthy and mild to moderately active, sometimes you need a little more of this bodybuilding supplement to boost your immune system and ward off the common cold.
Supplemental Glutamine Helps In Times Of Stress: There's a reason glutamine is used in clinical nutrition (it's given to some patients in the hospital). Injuries, infection, illness, surgery and trauma all stress your body and take a toll on your glutamine stores. And, studies show that this bodybuilding supplement can strengthen your immune system and reduce your risk of infection after surgery.
Hardcore Training Can Reduce Your Glutamine Stores: It's no secret that strenuous exercise associated with long distance running or cycling, two-a-days and other types of intense physical exercise can make you tired and decrease several parameters of your immune system functioning.
This may be partly due to a drop in glutamine stores. Studies also show that strenuous exercise decreases the concentration of glutamine in the blood. And, some studies have also found that supplemental glutamine can decrease the likelihood of illness in endurance athletes.
Resistance Training Decreases Glutamine Stores: Pump iron and your body will respond by pumping out the havoc-wrecking hormone cortisol. Increased cortisol means decreased glutamine stores. Supplemental glutamine can bring your stores back to a good range.
Dieting Can Decrease Immune Functioning: If you're training for a competition and taking in fewer calories than your body needs or dieting to lose weight quickly, your efforts may be doing more than shrinking your waistline. Dieting can also impact your immune system. To make sure your immune system is functioning well, eat plenty of quality protein, take a multivitamin and continue taking glutamine.
http://www.bodybuilding.com/fun/how-glutamine-helps-fight-colds.htm
Monday, March 15, 2010
Repost: How The Pros Supplement Their Diets
I thought my dietary supplementation was state of the art . . .
Not so.
I posted this last week and I had a few e-mail and said the link below did not work. I believe this has been repaired and highly recommend you take a look. This is SERIOUS SUPPLEMENTATION!
http://fullyflexed.com/when-what-why
Will be interested in your comments . . .
Train hard; diet harder.
Jim
Not so.
I posted this last week and I had a few e-mail and said the link below did not work. I believe this has been repaired and highly recommend you take a look. This is SERIOUS SUPPLEMENTATION!
http://fullyflexed.com/when-what-why
Will be interested in your comments . . .
Train hard; diet harder.
Jim
Growth Phase: Week 1: Day 1: Shoulders and Arms
Today was the first day of the first week of three weeks in the Growth Phase.
Heavy weight, fewer sets and reps. Felt a lot different. The real test will be to see how it feels tomorrow.
Weight continues to increase as it is intended to during the Loading and Growth phases. In the next 3 weeks my goal is to add another 3 pounds of muscle before starting the cutting diet on April 15.
Here's what we did today:
Weeks 1, 2, & 3 – Growth Phase
Day 1 – Shoulders & Arms (Monday/Thursday)
Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Did this and 30 minutes of cardio - keeping cardio to 3 or 4 days a week, not pushing it hard right now but focusing on building muscle.
The diet goal right now is +200 calories above BMR + exercise daily, which for me is 2254 + exercise which on non-cardio days takes me to about 2550. On cardio days, that adds another 300 - 400 calories, for a total of 2800 - 3000 calories.
We do legs tomorrow, then have a travel day on Wednesday and will be working out at Gold's in St. Louis, Missouri for the next 7 days after that. Will keep you updated!
Train hard; diet harder!
Jim
Heavy weight, fewer sets and reps. Felt a lot different. The real test will be to see how it feels tomorrow.
Weight continues to increase as it is intended to during the Loading and Growth phases. In the next 3 weeks my goal is to add another 3 pounds of muscle before starting the cutting diet on April 15.
Here's what we did today:
Weeks 1, 2, & 3 – Growth Phase
Day 1 – Shoulders & Arms (Monday/Thursday)
Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Did this and 30 minutes of cardio - keeping cardio to 3 or 4 days a week, not pushing it hard right now but focusing on building muscle.
The diet goal right now is +200 calories above BMR + exercise daily, which for me is 2254 + exercise which on non-cardio days takes me to about 2550. On cardio days, that adds another 300 - 400 calories, for a total of 2800 - 3000 calories.
We do legs tomorrow, then have a travel day on Wednesday and will be working out at Gold's in St. Louis, Missouri for the next 7 days after that. Will keep you updated!
Train hard; diet harder!
Jim
Sunday, March 14, 2010
Why Not To Be A Gym Rat . . .
I see guys who hang in the gym for hours . . .
Talking, working out, a little flirting, fooling equipment, talking some more, and the cycle repeats.
Nothing wrong with that if you have the time, right?
Wrong.
Studies show that limiting the time between sets from 30 - 90 seconds increases the hormonal response -- that means growth hormone and testosterone.
So, when you get in, get with it, get it done -- save the social time until you're finished.
Here's one of the studies I mentioned:
GROWTH HORMONE RESPONDS TO RESISTANCE TRAINING
Goto, K., Ishii, N., Kaneko, F., Kizuka, T., & Takamatsu, K. (2004). Relationship between magnitude of acute hormonal responses and muscular adaptations during resistance training. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 2085.
"Resistance exercise is a potent stimulus for acute increases in the anabolic hormone concentrations such as growth hormone (GH) and testosterone (Kraemer et al., 1990; Goto et al., 2003). However, it is not clear whether acute increases in hormonal concentrations play a role in enhancements of muscular strength and muscle volume" (p. S303). The effects of magnitude of hormone responses to a single bout of resistance exercise session on muscular adaptations during prolonged training program were investigated. Males (N = 26) were assigned to either no-rest group, rest group, or control group. The training regimen in the no-rest group consisted of 5 sets of 10 repetition maximum (RM) with 1-minute rest periods between sets. In the regimen of rest group, Ss rested for 30 seconds immediately after five repetitions in each set. The no-rest and rest groups performed three exercises (lat pulldown, shoulder press, and bilateral knee extension) at the same number of lifts (with or without intraset rest) at the same relative intensity two days per week for 12 weeks. Acute hormonal responses to each regimen were initially assessed, and then muscular strength, endurance, and cross-sectional area were determined before and after training period.
In the no-rest group, concentrations of blood lactate, serum GH, plasma adrenaline and noradrenaline showed marked increases after acute exercise, whereas those in the rest group did not. Changes in muscular strength (1 RM, isometric and isokinetic strength) and endurance were significantly greater in the no-rest group than in the rest group. The cross-sectional area of the quadriceps femoris also showed a significantly greater increase in the no-rest group than in the rest group. A significant correlation was observed between peak value of post-exercise growth hormone concentration and change in cross-sectional area after 12 weeks of training. In the control group, no significant changes were observed in all variables.
Implication. These results suggest that the magnitude of acute growth hormone response may be important for anabolic adaptations during resistance training in young men. Effects of resistance training are compromised if rest periods are too long.
Train hard; train fast; diet harder, and have a great week!
Jim
Talking, working out, a little flirting, fooling equipment, talking some more, and the cycle repeats.
Nothing wrong with that if you have the time, right?
Wrong.
Studies show that limiting the time between sets from 30 - 90 seconds increases the hormonal response -- that means growth hormone and testosterone.
So, when you get in, get with it, get it done -- save the social time until you're finished.
Here's one of the studies I mentioned:
GROWTH HORMONE RESPONDS TO RESISTANCE TRAINING
Goto, K., Ishii, N., Kaneko, F., Kizuka, T., & Takamatsu, K. (2004). Relationship between magnitude of acute hormonal responses and muscular adaptations during resistance training. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 2085.
"Resistance exercise is a potent stimulus for acute increases in the anabolic hormone concentrations such as growth hormone (GH) and testosterone (Kraemer et al., 1990; Goto et al., 2003). However, it is not clear whether acute increases in hormonal concentrations play a role in enhancements of muscular strength and muscle volume" (p. S303). The effects of magnitude of hormone responses to a single bout of resistance exercise session on muscular adaptations during prolonged training program were investigated. Males (N = 26) were assigned to either no-rest group, rest group, or control group. The training regimen in the no-rest group consisted of 5 sets of 10 repetition maximum (RM) with 1-minute rest periods between sets. In the regimen of rest group, Ss rested for 30 seconds immediately after five repetitions in each set. The no-rest and rest groups performed three exercises (lat pulldown, shoulder press, and bilateral knee extension) at the same number of lifts (with or without intraset rest) at the same relative intensity two days per week for 12 weeks. Acute hormonal responses to each regimen were initially assessed, and then muscular strength, endurance, and cross-sectional area were determined before and after training period.
In the no-rest group, concentrations of blood lactate, serum GH, plasma adrenaline and noradrenaline showed marked increases after acute exercise, whereas those in the rest group did not. Changes in muscular strength (1 RM, isometric and isokinetic strength) and endurance were significantly greater in the no-rest group than in the rest group. The cross-sectional area of the quadriceps femoris also showed a significantly greater increase in the no-rest group than in the rest group. A significant correlation was observed between peak value of post-exercise growth hormone concentration and change in cross-sectional area after 12 weeks of training. In the control group, no significant changes were observed in all variables.
Implication. These results suggest that the magnitude of acute growth hormone response may be important for anabolic adaptations during resistance training in young men. Effects of resistance training are compromised if rest periods are too long.
Train hard; train fast; diet harder, and have a great week!
Jim
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