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The.Shadow
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Some High Bar Paused Back Squats from tonight's Heavy Lower / Light Upper session!
https://vimeo.com/197963568
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https://vimeo.com/197963568
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Had great fun visiting Z's Dojo in Wellingborough with the Mrs today! This place is truly something special.
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The.Shadow
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GERMAN VOLUME TRAINING
German Volume Training is a bodybuilding program that has you hitting 10 sets of 10 reps for your main compound exercise, and then some lower volume 'pump' work.
This study compares the GVT 10x10 approach with a more traditional 5x10 work scheme. The research was 6 weeks long in strength trained men using a body part split. Results were measured using a DEXA scan to assess body composition, ultrasound measuring muscle thickness and 1RM to measure strength.
The results showed that not only was there no additional benefit to the higher volume GVT approach, the lower volume group actually showed greater increases in muscle mass and strength in a bunch of measurements!
We can take from this study that GVT is too much PER SESSION volume, and will ultimately lead to overtraining. If the volume per muscle group had been spread across the week in both groups and training frequency increased however, I imagine that the higher volume group in this situation would have made greater gains.
http://mobile.journals.lww.com/nsca...ewer.aspx?year=9000&issue=00000&article=96210
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German Volume Training is a bodybuilding program that has you hitting 10 sets of 10 reps for your main compound exercise, and then some lower volume 'pump' work.
This study compares the GVT 10x10 approach with a more traditional 5x10 work scheme. The research was 6 weeks long in strength trained men using a body part split. Results were measured using a DEXA scan to assess body composition, ultrasound measuring muscle thickness and 1RM to measure strength.
The results showed that not only was there no additional benefit to the higher volume GVT approach, the lower volume group actually showed greater increases in muscle mass and strength in a bunch of measurements!
We can take from this study that GVT is too much PER SESSION volume, and will ultimately lead to overtraining. If the volume per muscle group had been spread across the week in both groups and training frequency increased however, I imagine that the higher volume group in this situation would have made greater gains.
http://mobile.journals.lww.com/nsca...ewer.aspx?year=9000&issue=00000&article=96210
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The.Shadow
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STRETCH!
Try hitting a 60-90 second stretch within 1-2 minutes of training each body part, before moving onto the next.
I choose between a weighted extreme stretch, occluded stretch (contracting the muscle in the stretched position) or a simple flexibility stretch depending on the body part and how I feel, a la FT.
I have a bunch of posts planned showing the research on how stretching, particularly occluded and extreme stretches, are anabolic and produce significant gains in LBM. Keep an eye out!
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Try hitting a 60-90 second stretch within 1-2 minutes of training each body part, before moving onto the next.
I choose between a weighted extreme stretch, occluded stretch (contracting the muscle in the stretched position) or a simple flexibility stretch depending on the body part and how I feel, a la FT.
I have a bunch of posts planned showing the research on how stretching, particularly occluded and extreme stretches, are anabolic and produce significant gains in LBM. Keep an eye out!
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Excruciating pain + oxygen debt = smith squat muscle rounds 
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As promised, the first of many shares of literature I have coming up demonstrating the positive effects of stretching for physique athletes.
This one in particular is focusing on the power of occluded stretching. Contracting a muscle in the stretched position occludes blood flow which in turn creates metabolic stress that stimulates hypertrophy.
To try an occluded stretch yourself, within 1-2 minutes of training a body part, stretch that muscle at an angle and joint position of your choice. Once you feel the stretch, create a moderate isometric contraction against the stretch and hold this for 60-90 seconds. This should BURN!
https://www.ncbi.nlm.nih.gov/pubmed/11990743?dopt=Citation
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This one in particular is focusing on the power of occluded stretching. Contracting a muscle in the stretched position occludes blood flow which in turn creates metabolic stress that stimulates hypertrophy.
To try an occluded stretch yourself, within 1-2 minutes of training a body part, stretch that muscle at an angle and joint position of your choice. Once you feel the stretch, create a moderate isometric contraction against the stretch and hold this for 60-90 seconds. This should BURN!
https://www.ncbi.nlm.nih.gov/pubmed/11990743?dopt=Citation
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DETOX DIET!
The New Year has rolled around, as has the influx of resolutioners promising a leaner, healthier version of them self.
This is great! Even if 1% of those people stick around, that is still a significant number of people living healthier lives and benefiting from the massive multitude of benefits that fitness (and in particular resistance training) can bring to your life.
The issue I have is the amount of you committing to do this via the road of fad 'detox' diets.
The research shows this style of dieting is not only ineffective for weight management and toxin elimination, but full of negative psychological health consequences, and a waste of money.
Assuming you have no current health issues, losing weight is EASY. Especially for you newbies!
Eat a little less, and expend more energy daily! Assess after a period of time and adjust. Either eat a bit less, or move a bit more, and repeat.
If ANYBODY needs a little help getting started, or maybe wants to look at optimising their weight loss and getting into the details, then PM me and I will be happy to help.
https://www.researchgate.net/profil...e_evidence/links/54dd61b40cf25b09b9135d31.pdf
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The New Year has rolled around, as has the influx of resolutioners promising a leaner, healthier version of them self.
This is great! Even if 1% of those people stick around, that is still a significant number of people living healthier lives and benefiting from the massive multitude of benefits that fitness (and in particular resistance training) can bring to your life.
The issue I have is the amount of you committing to do this via the road of fad 'detox' diets.
The research shows this style of dieting is not only ineffective for weight management and toxin elimination, but full of negative psychological health consequences, and a waste of money.
Assuming you have no current health issues, losing weight is EASY. Especially for you newbies!
Eat a little less, and expend more energy daily! Assess after a period of time and adjust. Either eat a bit less, or move a bit more, and repeat.
If ANYBODY needs a little help getting started, or maybe wants to look at optimising their weight loss and getting into the details, then PM me and I will be happy to help.
https://www.researchgate.net/profil...e_evidence/links/54dd61b40cf25b09b9135d31.pdf
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Glucose Disposal Agents have been out of my protocol for a while, as the entirety of my carbohydrate intake has been peri-workout, and I am not a fan of GDA use around workout times and/or in the presence of exogenous insulin.
Yesterday saw me needing to make a caloric adjustment outside of the peri-workout window, adding 100g CHO to my pre-bed meal, so the GDA came back out!
I have done a bunch of posts on GDA's in the past, what they are and how to monitor your blood glucose to figure out which will be most effective for you. I have tested a range of GDA's myself (Berberine, Chromium, Bitter Melon, Cinnamon to name a few).
Honestly, I believe now I would just recommend Matador over any other GDA.
Matador contains 8 ingredients, all with a great amount of solid research behind them, in their proven clinical dosages. Between the ingredients, their given ratios and the synergy between them, Matador is the king of GDA's in my eyes.
For anybody looking to optimise their body composition by improving insulin sensitivity and shuttling more carbs into muscle tissue and less into fat stores, whether in a gaining or cutting phase, then implementing Matador gets a thumbs up from me
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Yesterday saw me needing to make a caloric adjustment outside of the peri-workout window, adding 100g CHO to my pre-bed meal, so the GDA came back out!
I have done a bunch of posts on GDA's in the past, what they are and how to monitor your blood glucose to figure out which will be most effective for you. I have tested a range of GDA's myself (Berberine, Chromium, Bitter Melon, Cinnamon to name a few).
Honestly, I believe now I would just recommend Matador over any other GDA.
Matador contains 8 ingredients, all with a great amount of solid research behind them, in their proven clinical dosages. Between the ingredients, their given ratios and the synergy between them, Matador is the king of GDA's in my eyes.
For anybody looking to optimise their body composition by improving insulin sensitivity and shuttling more carbs into muscle tissue and less into fat stores, whether in a gaining or cutting phase, then implementing Matador gets a thumbs up from me
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The.Shadow
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- azzas wife looks like shit
Very amusing
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This is my current favourite 'DC Style' stretch for my triceps.
This style of stretching is similar to the occluded stretch I described a couple of posts ago, but this time I am externally loading the muscle with weight whilst isometrically contracting the muscle in the fully stretched position.
I am working on increasing the weight used here week to week, whilst being able to hold the stretched position for at least 60 seconds.
If any of you want to try weighted stretches, BE VERY CAREFUL! Do not use excessive loads (start very light and work up slowly over time) and only use isolation movements so you can easily end the stretch.
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This style of stretching is similar to the occluded stretch I described a couple of posts ago, but this time I am externally loading the muscle with weight whilst isometrically contracting the muscle in the fully stretched position.
I am working on increasing the weight used here week to week, whilst being able to hold the stretched position for at least 60 seconds.
If any of you want to try weighted stretches, BE VERY CAREFUL! Do not use excessive loads (start very light and work up slowly over time) and only use isolation movements so you can easily end the stretch.
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Day One of Rome was amazing! Incredible sites, amazing food and the best company. Now for some well earned sleep, and then up early for a birthday leg workout and then to Vatican City! 
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When in Rome... hit some Muscle Rounds! 
https://vimeo.com/199534496
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https://vimeo.com/199534496
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POST-WORKOUT PROTEIN DELIVERY PATTERNS AND MUSCLE PROTEIN SYNTHESIS?
This study shows that light load resistance training (10 sets, 36 reps, 16% of 1RM, not taken to muscular failure) in men aged 65+ was effective in stimulating Muscle Protein Synthesis.
During a 10 hour post-workout period, subjects were split into two groups consuming protein as:
1. A bolus pattern - 28g whey protein immediately post workout and 12g protein 7 hours post workout.
2. A pulse pattern - 4g whey protein every hour.
What is interesting here is, when looking at the muscle biopsies, the pattern of protein delivery did not effect the muscle protein synthesis response.
This is a contrast to previous research showing a greater muscle protein response with a bolus protein feeding pattern when compared to a pulse pattern in younger men.
Could it be that the MPS response is age-related, or does the intensity of exercise performed effect post-workout muscle protein synthesis response?
http://m.ajpendo.physiology.org/content/early/2016/10/25/ajpendo.00164.2016
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This study shows that light load resistance training (10 sets, 36 reps, 16% of 1RM, not taken to muscular failure) in men aged 65+ was effective in stimulating Muscle Protein Synthesis.
During a 10 hour post-workout period, subjects were split into two groups consuming protein as:
1. A bolus pattern - 28g whey protein immediately post workout and 12g protein 7 hours post workout.
2. A pulse pattern - 4g whey protein every hour.
What is interesting here is, when looking at the muscle biopsies, the pattern of protein delivery did not effect the muscle protein synthesis response.
This is a contrast to previous research showing a greater muscle protein response with a bolus protein feeding pattern when compared to a pulse pattern in younger men.
Could it be that the MPS response is age-related, or does the intensity of exercise performed effect post-workout muscle protein synthesis response?
http://m.ajpendo.physiology.org/content/early/2016/10/25/ajpendo.00164.2016
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This weeks programming saw the first repeat of this training blasts exercise rotation.
I added weight, reps, volume or a combination of all of the above to EVERY movement! I couldn't be happier!
Progressive overload = GROWTH!
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I added weight, reps, volume or a combination of all of the above to EVERY movement! I couldn't be happier!
Progressive overload = GROWTH!
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I often receive questions such as: 'is X food okay to eat for weight loss?' and see statements touted on bodybuilding groups and forums saying 'to get shredded just clean up your diet / cut out junk food'.
In terms of body composition, TOTAL ENERGY INTAKE IS WHAT MATTERS, NOT FOOD CHOICE.
This large scale study found that in 95% of American adults, their total intake of junk food and frequency of which they ate it had zero effect on their weight. The reason for this being for 95% of people, junk food is such a small portion of their overall caloric intake.
This is not to say that the majority of your diet shouldn't be filled with micro-nutrient rich, unprocessed foods, but instead that these food choices are determinants of your health, more-so than your overall body composition.
My point here is that if you want to lose weight, stop focusing on single foods or food types as the issue, and focus on your energy intake as a whole.
http://onlinelibrary.wiley.com/doi/10.1002/osp4.14/abstract
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In terms of body composition, TOTAL ENERGY INTAKE IS WHAT MATTERS, NOT FOOD CHOICE.
This large scale study found that in 95% of American adults, their total intake of junk food and frequency of which they ate it had zero effect on their weight. The reason for this being for 95% of people, junk food is such a small portion of their overall caloric intake.
This is not to say that the majority of your diet shouldn't be filled with micro-nutrient rich, unprocessed foods, but instead that these food choices are determinants of your health, more-so than your overall body composition.
My point here is that if you want to lose weight, stop focusing on single foods or food types as the issue, and focus on your energy intake as a whole.
http://onlinelibrary.wiley.com/doi/10.1002/osp4.14/abstract
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Day One of Rome was amazing! Incredible sites, amazing food and the best company. Now for some well earned sleep, and then up early for a birthday leg workout and then to Vatican City!
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looks like you enjoyed the sites! great photo shadow
The.Shadow
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Taking the old ball and chain through some lower body Muscle Rounds tonight
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MORE IS NOT ALWAYS BETTER!
Drug use, cardio, training volume, intensity, frequency, calorie deficits, caloric intake during mass gaining phases. These are all things we as physique athletes always feel inclined to push as far as possible to ensure maximum results.
The reality is, both the research and anecdotal evidence show us time and time again that this is simply not the case.
Check out the research below for example, showing that excessive amounts of aerobic exercise over time causes negative cardiac issues.
Something I am working on this year, and I encourage you to do so too, is 'getting the most from the least'. Eeking out every last drop of progress from your current situation before making any adjustments pushing whatever variable it may be further.
I believe this is not only the physiologically healthier approach, but will also provide some psychological relief, alongside greater progress over the long haul.
http://onlinelibrary.wiley.com/getI...act&userIp=94.197.120.7&doi=10.1111/sms.12830
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Drug use, cardio, training volume, intensity, frequency, calorie deficits, caloric intake during mass gaining phases. These are all things we as physique athletes always feel inclined to push as far as possible to ensure maximum results.
The reality is, both the research and anecdotal evidence show us time and time again that this is simply not the case.
Check out the research below for example, showing that excessive amounts of aerobic exercise over time causes negative cardiac issues.
Something I am working on this year, and I encourage you to do so too, is 'getting the most from the least'. Eeking out every last drop of progress from your current situation before making any adjustments pushing whatever variable it may be further.
I believe this is not only the physiologically healthier approach, but will also provide some psychological relief, alongside greater progress over the long haul.
http://onlinelibrary.wiley.com/getI...act&userIp=94.197.120.7&doi=10.1111/sms.12830
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The.Shadow
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I never do food posts... mostly because I stick to the same boring food choices day in and day out and never really try to make my meals any more interesting. This meal has been a rest day staple for me for a while now and I thought it was worth sharing, because it is so simple to make, takes 2 minutes, and is delicious!
I keep the majority of my caloric and carbohydrate intake around the peri-workout period, with all other meals low in carbohydrate (vegetables, trace carbs from nuts and small amounts of fruit only), and higher in healthy fats.
These meals are designed to maintain muscle protein synthesis, keep you feeling full, improve insulin sensitivity and reap all of the health benefits of consumption of healthy fats. This meal is perfect for all of your meals not in the peri-workout period, and for your rest days! Just alter the ingredient amounts to suit your caloric needs.
INGREDIENTS:
60g whey protein concentrate
50g all natural peanut butter
60g blueberries
Dash of sea salt
1. Put whey powder in a bowl and add a tablespoon water
2. Mix up into a sludge
3. Add peanut butter and a dash of salt and mix again
4. Top with blueberries
That's all there is to it, and it's honestly amazing! No more excuses about being too busy to practise proper nutrition and nutrient timings!
Check the pic for the macros!
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I keep the majority of my caloric and carbohydrate intake around the peri-workout period, with all other meals low in carbohydrate (vegetables, trace carbs from nuts and small amounts of fruit only), and higher in healthy fats.
These meals are designed to maintain muscle protein synthesis, keep you feeling full, improve insulin sensitivity and reap all of the health benefits of consumption of healthy fats. This meal is perfect for all of your meals not in the peri-workout period, and for your rest days! Just alter the ingredient amounts to suit your caloric needs.
INGREDIENTS:
60g whey protein concentrate
50g all natural peanut butter
60g blueberries
Dash of sea salt
1. Put whey powder in a bowl and add a tablespoon water
2. Mix up into a sludge
3. Add peanut butter and a dash of salt and mix again
4. Top with blueberries
That's all there is to it, and it's honestly amazing! No more excuses about being too busy to practise proper nutrition and nutrient timings!
Check the pic for the macros!
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The.Shadow
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I just uploaded some rambling on oral growth hormone secretagogue MK-677 to my YouTube channel! 
I talk about...
What is MK-677?
How it compares to other peptides
What the research says
How to inhibit Somatostatin to make the most of your peptides
Personal & client experiences
What dosage and time of day to take (with and without exogenous GH)
Give it a look, and if you like it please LIKE, SHARE, COMMENT AND SUBSCRIBE!
https://youtu.be/EGTs8cNR2ho
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I talk about...
What is MK-677? How it compares to other peptides What the research says How to inhibit Somatostatin to make the most of your peptides Personal & client experiences What dosage and time of day to take (with and without exogenous GH)Give it a look, and if you like it please LIKE, SHARE, COMMENT AND SUBSCRIBE!
https://youtu.be/EGTs8cNR2ho
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The.Shadow
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Another rambling video with some advice for anybody who is thinking about taking the plunge into their first steroid cycle 
https://youtu.be/rxmHxUlG0n0
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https://youtu.be/rxmHxUlG0n0
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I never do food posts... mostly because I stick to the same boring food choices day in and day out and never really try to make my meals any more interesting. This meal has been a rest day staple for me for a while now and I thought it was worth sharing, because it is so simple to make, takes 2 minutes, and is delicious!
I keep the majority of my caloric and carbohydrate intake around the peri-workout period, with all other meals low in carbohydrate (vegetables, trace carbs from nuts and small amounts of fruit only), and higher in healthy fats.
These meals are designed to maintain muscle protein synthesis, keep you feeling full, improve insulin sensitivity and reap all of the health benefits of consumption of healthy fats. This meal is perfect for all of your meals not in the peri-workout period, and for your rest days! Just alter the ingredient amounts to suit your caloric needs.
INGREDIENTS:
60g whey protein concentrate
50g all natural peanut butter
60g blueberries
Dash of sea salt
1. Put whey powder in a bowl and add a tablespoon water
2. Mix up into a sludge
3. Add peanut butter and a dash of salt and mix again
4. Top with blueberries
That's all there is to it, and it's honestly amazing! No more excuses about being too busy to practise proper nutrition and nutrient timings!
Check the pic for the macros!
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nice shadow. looks pretty dam good!
The.Shadow
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New research demonstrating the negative effects of endocrine disorders (such as low testosterone, growth hormone deficiency and hypothyroid) on cholesterol levels.
Another one to add to the extremely long list of the positive health benefits of HRT, and the free availability of HRT to the general public.
https://www.ncbi.nlm.nih.gov/books/NBK409608/#endo-disorder-effects.toc-testosterone
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Another one to add to the extremely long list of the positive health benefits of HRT, and the free availability of HRT to the general public.
https://www.ncbi.nlm.nih.gov/books/NBK409608/#endo-disorder-effects.toc-testosterone
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