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Another piece of evidence to support 'more is not better' when it comes to endurance exercise.

Men performing high levels of regular long duration intense endurance exercise display lower levels of libido when compared to men performing shorter duration, less intense and less frequent endurance exercise.

It would be great to see a similar study repeated in a resistance training model, but this at least gives us a base idea that in our context excessive volume, frequency and intensity of training could reduce libido in males.

http://journals.lww.com/acsm-msse/A..._Exercise_Training_and_Male_Sexual.97281.aspx


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Occluded rope pressdowns from tonight's touch up session. Now... we refeed!

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Newly published research examining the long-term effects of testosterone replacement therapy on cardiovascular health.

656 men with clinically low test levels were studied. 360 of which were treated with 1g of testosterone undecanoate every 12 weeks, and the other 296 men who opted out of treatment served as the control group.

After 8 years of measurements of CV health being tracked at least twice per year, there were 2 deaths in the TRT group (unrelated to CV health) and 21 deaths in the non-treatment group (19 related to CV health).

Mortality in the testosterone therapy group related to CV health was greatly reduced. Long-term testosterone replacement therapy at this point, along with other research, clearly provides a benefit in mitigating cardiovascular disease as we age.

http://journals.sagepub.com/doi/abs/10.1177/1074248417691136


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As promised, here is my full breakdown and guide to using the incredible healing peptide BPC-157!

In this video I cover...
▪️What is BPC-157?
▪️How does it work?
▪️How is it taken?
▪️Where can I buy it?
▪️How do I mix it?
▪️How should I dose it?
▪️Why is it not prescribed?

Enjoy!

https://youtu.be/yjSoYUyS_4o



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Elbow injury update! After 5 days of injecting 300mcg BPC-157 sub-q into the affected area 2x per day pain has reduced around about 75% and I can now press without pain again. The healing powers of this peptide are unreal!

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Pretty cool to see a published piece of research on Mark Bell's Slingshot!

The study looks into how the Slingshot effects bench press performance, surface EMG of the chest, triceps and front delts, and velocity of the barbell in both maximal and sub-maximal loads.

15 male powerlifters participated in the study, and were analysed benching with both the Slingshot, and lifting raw.

The results showed the Slingshot to increase 1RM on average 20.67kg, and that this improvement was brought on by the Slingshot deloading the triceps throughout the movement and assisting in maintaining barbell speed when fatigued.

Therefore, the Slingshot could be useful for powerlifters during deload phases with sub-maximal weights, during overreaching phases to practise feeling and pushing a heavier weight, and for speed training using a heavier weight.

https://www.ncbi.nlm.nih.gov/m/pubmed/28234710/


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A little look into how I eat right now to optimise digestion and nutrient timing for maximum performance, health and body composition progression!

All of my meals are either Protein+Fat or Protein+Carb based. Rest days are P+F all day, with a small serving of carbs in my last meal, and training days are P+F all day, and then P+C intra-workout, post-workout and pre-bed.

Top picture is a typical daily P+F meal. These are currently at 70g protein, 40g fat and >10g carbs (from veggies). This was 10oz 95/5% lean beef cooked in 25g extra virgin coconut oil, 1 large egg and 200g green beans.

Bottom picture is a typical daily P+C meal. These are currently at 60g protein, 250g carbs and trace fats. This was 250g 0% fat greek yoghurt, 30g whey isolate, 250g coco pops and 40g honey.

How are you guys eating right now to bring you closer to your physique goals?

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Just finished up an amazing Back/Delts/Arms session. I made a mockery of my logbook today, I am so happy with how much stronger I am getting week to week in this training block!

Now for my PWO meal, and then straight back into the gym for a JJ Physique photoshoot

I hope everybody has a great Saturday night!

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Just out of my first physio session at Witty, Pask & Buckingham in Northampton. Diagnosis of my elbow issues is a tendonopathy in my right rotator cuff causing everything on the right side to tighten up and super-compensate due to a previous tear. Had my right side dug out pretty good today which provided some relief. Ongoing plan is more deep tissue, electrotherapy on the tendon next week, MRI scans to assess any other issues etc. Also will be injecting 600mcg of BPC-157 daily intra-tendon into the affected area also. Wish me luck!
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This is the moment I hit the floor last night after completing my EMOM sets of deadlifts for a big personal PR. I had been thinking of this movement for days prior, visualising the lift, how the bar felt in my hands, my breathe, my head position, the music I was listening do. I had already completed this movement 1000 times in my head before walking into the gym. I had visualised the whole scenario so frequently that I felt like I had already done it. This way I knew that failure was absolutely no option, I could do this, and although it felt like it almost buried me on the platform, I DID IT. For any big goals you guys might have, I recommend practising regular visualisation of yourself achieving it, over and over again. If your dreams are this large, you will do anything to reach them, and visualisation techniques is one more modality to add to your arsenal. Set extremely high standards for yourself, and fight and claw your way to surpass them every time using any means necessary. SEEK & DESTROY.
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Any body looking for solid movements to target your posterior chain - give this one a go!

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I love heavy partial side delt raises for some additional side delt volume without trashing my rotator injury. Currently hitting 3 sets of 20 getting close to failure on my touch up day. If you are going to give these a shot, be prepared for a lot of looks from people assuming it's an ego driven side raise!

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Another super simple peptide breakdown video!

Today we are looking at using a GHRP and GHRH combo to increase growth hormone.

I break down...
The endogenous GH system
Types of GHRP's & GHRH's
Which GHRP/GHRH you should choose
Dosage & dosing schedule
Where to get these peptides

Hope this helps!

https://youtu.be/HT5onlwm_Fw


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A look into how I'm using BPC-157 to heal a rotator cuff injury, more specifically a supraspinatus tear.

If you haven't seen my breakdown video on BPC-157 and through what mechanisms it can increase healing then scroll back on my YouTube channel linked below to check it out!

https://youtu.be/gA4jddU4IDc


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Muscle Gelz Transdermals
IronMag Labs Prohormones
Interesting case study in which an obese man fasted for 382 days.

He went from 456lbs to 180lbs, no adverse health defects were noted post-fast and five years later he remains at a healthy body weight.

This is not a call for all obese people to fast until they are in a healthy body fat range, as the majority of fasting studies have a poor long-term outlook in respect to subsequent weight gain. (Post-fast dietary adherence)

What we can take from this study in our context is, for all competitors that are scared to drop their intake low enough to get in condition, mostly due to the 'metabolic damage' sales pitches from other coaches, just take a look at all of this research.

Body fat is an efficient source of energy, and your metabolism and thyroid hormones may see some down-regulation at the time, but you aren't going to be permanently damaged.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf


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Trying to fix my horrific rotator cuff mobility with the help of strength and performance master Khrys Speed!

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TANNING INJECTIONS: MELANOTAN 2

Another super simple peptide breakdown video!

I discuss...
What is MT2?
How does it work?
Why physique athletes use MT2
Dosing strategies
How to mix and dose in an insulin syringe

Enjoy!

https://youtu.be/xouNNXFwllA


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We favour implementing high carb/low fat refeeds with clients over higher fat refeeds or the traditional cheat meal.

This research explains why extremely well!

'Carbohydrate overfeeding produced progressive increases in carbohydrate oxidation and total energy expenditure resulting in 75-85% of excess energy being stored. Alternatively, fat overfeeding had minimal effects on fat oxidation and total energy expenditure, leading to storage of 90-95% of excess energy. Excess dietary fat leads to greater fat accumulation than does excess dietary carbohydrate'

http://m.ajcn.nutrition.org/content/62/1/19.short


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Late lunch (the main meal in this population group) eaters lost less weight over 20 weeks when compared with early lunch eaters.

Another piece of research demonstrating the efficacy of nutrient timing as a strategy for improving body composition.

(Timing of food intake predicts weight loss effectiveness.
Garaulet M, et al. Int J Obes (Lond). 2013.)

https://www.ncbi.nlm.nih.gov/pubmed/23357955


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