#askthedoc

I do not think so. Checkout Phil Graham, he has some great information on that.

There are two different receptors in the body that may play a significant role in fat loss. These include Alpha and Beta-adrenergic receptors. Caffeine normally acts on beta receptors whereas yohimbine acts on alpha receptors. When caffeine acts on beta receptors it helps increase fat burning, however with too much caffeine, the receptors may become desensitized and it doesn’t work as effectively. Although, since yohimbine acts on alpha receptors, it is a novel stimulus for fat burning.

Have variety.

No. Not saying you cannot do it, but no.

You could do hyperextensions.

Yes

Absolutely!

I think it can work and I think it can work against you.

You can build muscle doing it.

Both!

Train your glutes.

That is the outer hamstrings and outer quads. So what I would recommend are things like hack squats and squats with a smaller stance. I would do leg press with your feet low on the pad and closer together. Lastly, when you do leg curls point your toes out because that will give you that separation between the hamstrings and the quads. Other thing is if your waist is smaller the sweep on the quads looks bigger.

Your body generally defaults to maintenance calories so just track your calories for a week and see if you gained or loss weight. If you did not, then it is your maintenance calories.

Use my cyclic bulking advice.

Running activates the hamstrings but it makes you lose muscle in the hamstrings.

Both!

Rear will have more activation, front is going to cause more muscle damage because you are stretching the muscle out more.

If I had to pick one I would say HIIT, but fasted cardio has many benefits.

No because you are not fasting. BCAAs are technically breaking the fast.

Yes, you could lose muscle.

Yes. One advantage to variety is that you are getting other nutrients.

The thing to understand is that there are two things to consider: 1) the amount of energy and 2) how to activate it. Basic exercise principle is to do compound before isolation lifts. For example, you will start with deadlifts, stiff legged deadlifts, hyperextensions, then hamstring curls. Watch video for more information.

I am not sure if they have compared the two, but they are good for the hamstrings because it takes out the simultaneous knee flexion.

Lying Hamstring Curl

I think if you do it every single training session, yes you need to switch it up.

Yes absolutely, and vice-versa. Be careful on both of those.

Yes it is.

I would do that last. There's a study on it.

Do it! Absolutely! Do not just bulk for months.

What you did to gain muscle, you have to kind of still do to keep it. Increasing training frequency may be a benefit because when you are dieting you do not have the same energy. Also, break body parts up more.

I would recommend a lot of hip extension movements. Reverse lunge to high knee.

That is another way to increase the moment at the hip. That will be a good exercise for the hamstrings, absolutely.

Depends on your goals. If you are trying to gain muscle maybe half the frequency of cardio.

Because one is necessary the other is not.

Palpate the muscle while they are performing the movement and that will increase the mind muscle connection.

Squat and then have protein cheesecake.

Physiologically, there is a study that says no.

Yeah if your training is subpar and you are not eating enough calories.

Periodize.

I have to look at the ingredients, but if it is like an insulin sensitizing agent, it can be beneficial.

When you are going slow on concentric, more filaments overlap. That means the weight or cross-bridge will be less per cross-bridge. If you go faster, you may only develop two cross-bridges which will cause more recruitment in those two cross-bridges which means more muscle damage which means potentially more muscle growth. If doing slow concentric have someone push down on the weight.

100%, no doubt about it.

1) When you are going to do a cheat day, do IF for that day. Studies show you won't gain as much fat. 2) Berberine or resveratrol. 3) A glass of wine actually helps with insulin sensitivity.

There is research out that says having protein before bed could be beneficial for muscle growth.

Drop sets are a great tool, but you don't want to use them every single workout. A couple times a week I think is beneficial.

That day you want to make sure you maintain protein balance. So it will be more of a higher protein day in general. Higher protein, lower fat on that day. Minimizing calories but maximizing repair. Berberine and BCAAs can help.

If your goal is to replenish glycogen, it really doesn't matter that much.

I would recommend protein up days. Have two days a week you up protein really high. It will replenish your glycogen but not throw you off that metabolic state that is optimal for fat burning.

You may be asking because it increases AMPK, but it only does so short term. Short term increases of AMPK is going to make you long term less perturbed in the response of fasting or periods. So I would say no, long term may be beneficial.

If you are not low carb try doing it now. Do two a days because you get leaner. Train low carb every other day and do HIIT 3-4/week. Sleep is also very important for fat loss.

Magnesium, that could help.

If fasting is not eating, yeah. From a calorie perspective, not really.

I would have to know your diet. If you are on carbs, replenish carbs more after the first workout. Higher glycemic carbs could help. If you are low carb upping your protein on those two a days will help give you a pump. Then there are agents you can take; citrulline, glycerol and salt. You could also be sodium depleted.

I think it is beneficial. It really helps with sleep especially if you are cramping because of being low carb.

I should incorporate it a lot more. I would recommend 1/week at minimum if using bands and chains. I would also periodize; 2 weeks bands, 2 weeks chains.

Gregory Hoff; he does a lot of research on intra-workout carbs. So what is the purpose of having these carbs, to increase your performance, right? What he found is that intra-workout carbs really don't increase performance unless reps are super high (>20reps, 50% of 1RM, and >20sets). They can also interfere with things like mitochondria adaptations. If you are doing crossfit, then yeah.

You need both. I wouldn't say entirely, I think both are helpful. One can substitute but not replace.

Check out William Wallace, he is the neuromechanic here at ASPI. You have to understand that tension is a component of mechanics and mind muscle connection. So if I have the most focus in the world when I can activate all muscle fibers in the arm with a "pink dumbbell", there is still a mechanical component that causes muscle damage. A pink dumbbell will not recruit a lot of muscle damage. So you will still have to lift a certain amount of weight so that you can get muscle damage. I'm not telling you to throw the weight around, but a little bit of momentum is not a bad thing.

A 20 hour fast you need to be careful with. If you are trying to gain muscle, you won't want to do that more than 1-2 a week. If you have a ton of body fat, it could work really well. So 30% BF would be fine, 15% or below, I wouldn't do it unless doing it every other day but no more than 2-3 a week.

You will have to slowly come off of stimulants. One thing I think helps are things like MCTs because they raise certain things in your blood that will help recover from things like that. Also, IF will be huge for you. Check out Ryan P. Lowery's Instagram @ryanplowery, he covers a lot of information on MCTs and the mechanisms of it.

No; I don't think so. I think if your long term goal is hypertrophy and you are doing strength, you should be doing 4-6 reps. I think that increasing your strength in a 4-6 rep, particularly a 6, rep range will translate to hypertrophy because the form is more similar to the higher repetition set.

Leucine causes a small increase in insulin. Also increases glucagon, which will counter the effects of insulin. Long term you can see that leucine causes fat loss, so I would not worry about it.

My thought is that circuits are really good and really positive. There is a lot of evidence that doing a circuit can help you build muscle and lose fat at the same time.

Depends on frequency of training. If you're training same body part 2-3 days/week, no. If you're training same body part again at night, yes.

Probably something low glycemic; oatmeal, sweet potato. And make sure you get protein in as well.

Take it in one dose, you get no extra benefits and creatine becomes unstable the longer it sits in water.

Focus more on high quality food instead of total sugar intake.

Absolutely. Variations are key.

Adapt a stretching program.

On leg extension point your toes inward, front squats, hack squats.

Both.

Yes; if it is a slight deficit.

Yes.

No.

It is calorie cycling, every couple days.

Go back to what you were doing.

Yes.

For fat loss, separate from cardio for a few hours.

Yes.

Yes

Whichever amount you don't gain and lose weight on.

No

Depends; some components are permanent, others a few years.

It works but it is brutal.

Both works, different mechanism.

Its not going to work, not for muscle growth.

Because it can interfere with muscle growth.

Research shows typically you don't gain as much muscle and sometimes you lose muscle, but you can overcome that by supplementing with vitamins, and BCAAs.

Yes; it increases muscle growth significantly.

You can definitely start eating your carbs after lunch.

Yes I do. If you're untrained, it's up to 72 hrs. If you are trained, a couple hours.

The key is hydration, hydrate the day before until your urine becomes light. For breakfast have something salty.

30 reps, rest 30, and 3 more sets for 15 or the 100 rep method.

Different adaptions. You can eat at maintenance calories and still gain strength. To add mass you can increase your calories slightly.

Depends on how you got there, but some tips are to try to get your calories back to maintenance and reduce the training volume.

10-14 days is a good way to go about it, you can be super aggressive because the duration is short.

Focus on high quality food more than total sugar intake.

Carb cycling can be effective for regulating the metabolism

Negatives are part of dynamic movement. Negatives are only beneficial if the load exceed the capability of the concentric portion.

There could be a lot of benefits to that are based on Dr. English's research.

Both are important.

If you intake enough calories during the feeding period you will be fine. Train right before you eat or right after. Hydrate.

Roughly 3 hrs

yes, you can do both.

Take it in one dose, you get no extra benefits and creatine becomes unstable the longer it sits in water.

If you are trying to gain LM it would be better to eat after.

Bent over rows, reverse flys, reverse cable laterals.

Yes, slow twitch hyperthrophy is not being maximized

The response is individualized

Recruiting is one thing but you also have to fatigue the fibers.

If you're doing cardio it's fine but if you are trying to gain lean mass it's probably not the best thing to do.

Yes

Best way to activate rear dealt is reverse pec delt flyes and start the movement by focusing on the rear delts and using intent.

Multi vitamins won't, green supplements will. Just be sure to space them out a couple hours from your workout.

Drink it, evidence suggests it may be beneficial.

If you take in enough calories during the feeding period you will be fine. Train right before you eat or right after and hydrate.

Take it with the other BCAAs and yes it will. If you just take leucine alone, that will activate the enzymes that breakdown the other branched chain amino acids; isoleucine and valine. So if you just had leucine alone, protein synthesis would go up but not last as long as it would with all of them. There are studies showing that when you are fasting, BCAAs can prevent muscle loss.

Train them everyday

Yes they do

Protein synthesis probably maxes out at 40-50 grams and there are other benefits of proteins outside of muscle protein synthesis.

Add HIIT

Typically, I recommend about 1g of glucomannan while cutting. You take it about 1-1.5g 30 minutes before you eat. That will cause you to not eat as much.

It doesn't matter, take them.

There will be a slight more improvement in fat loss.

Yes, you will have higher volume.

Yes, cycle caffeine.

Track your food and keep a journal

They are all very similar, use preference.

Post HIIT or both

Fatigue of the slow twitch muscle or can be purely a coordination thing.

Yes

It induces growth hormone

Yes; 30s:1-4 min depending on your intensity.

Cycle them both; periodization.

Both

Higher training frequency 6 days a week 1-2 times a day

Yes, if you are counting your macros. Absolutely.

Yes

Depends on you. I would say 2-3/week and I would do HIIT.

A glass of wine or 2 a week is beneficial

Do not lower your protein too much, but lower it slightly, yes.

1-2 is too small, 6-7 would be better by 4-6 wouldn't make a difference.

65% fast twitch the rest slow twitch

Yes

At least 12hrs if lower body

Well I think anytime that you are increasing energy and repair demands, it can be beneficial to fat loss. BFR mimics HIIT so I would say that its going to be good for fat loss.

If you fast, you will typically super compensate when you eat. So the deficit you get when fasting will be overcome by super compensation or heightened effect of protein synthesis when you go back. IF helps with insulin sensitivity or sensitivity to things like protein.

I would highly recommend getting right back up to maintenance calories right away.

I think it is really good. So we have adrenaline that gets us pumped up for our workouts. Adrenaline binds to a receptor; alpha or beta. If you bind to beta receptors, adrenaline causes fat loss. If you bind to alpha receptors, it stops fat loss. Typically there is more beta than alpha receptors except for those who tend to be obese. So when they train it is harder for them to lose fat. Yohimbine binds to alpha receptors and blocks them. The only issue is that because it binds to alpha receptors, there are eventually going to be more of them to counter that effect.

From a perspective of continually gaining strength, deloading is not necessarily optimal, but your joints cannot handle constant stress so the deload becomes necessary.

There is a concept known as step loading; you increase intensity week to week to week then deload the fourth week. That is a common way to step load.

There is something called the mind muscle connection. Arnold Schwarzenegger talked about this and he envisioned himself lifting with his arms and filling his biceps with blood until they expanded to the width of the room. That is a concept of mind muscle connection. Intent is mind muscle connection 2.0. You are not only focusing on the muscle but your first movement is initiating action within that muscle. Then focusing on the mind muscle connection.

Pretty much all olympic lifts will help with explosiveness, so I would do them all.

Believe it is going to be the wave of the future. We have been getting a lot of feedback about them, so probably around the end of the summer we'll dedicate a week or two on nootropics. Stay tuned.

No

No one has looked at the combination of the two. I think the advantage is getting your day started, you get pumped up and get elevated. The good thing about doing it at night is our activity levels go down, so it bumps the activity up and helps with insulin sensitivity later at night. There is research that states that insulin sensitivity wanes during the day, so you could elevate it at night. So there is benefits to both.

We did a study and it showed it did promote hypertrophy. I think as a burnout it won't interfere with hypertrophy, but you have to keep it lower volume if doing it on a leg day.

Comes down to perceived exertion. So on a scale of 0-10 you should be hitting 8-10. If you can recover in 10 seconds I would suspect you are not. Usually it should take you 2-5 minutes to recover.

If you take it with your pre-workout then you wont need to take it during the workout. And if you didn't take it pre-workout, then you can take it during your workout.

Absolutely

With creatine you will gain weight right away but it will be muscle. Women tend to get worried about this, but my advice is to just take small doses and up it slowly at a time. Take 5g over 30 days you should be okay.

Yes, you are young. You absolutely can gain muscle.

I would train calves everyday and periodize the volume: 20 sets, 12 sets, 4 sets, then start over.

Explosive strength will be 1-5 reps.

Both; periodize rest periods on HIIT just like you periodize rest periods on strength training.

We've done research on the Perceived Recovery Status Scale. This scale is from 1-10 and we found that if you are consistently a 5 or 6 you are probably overtrained. Most people are overreached.

I do not know your entire training program, but I do think that the idea of slowly reverse dieting doesn't work. So I think you should work yourself up to your maintenance calories as soon as possible, but slowly reverse dieting I would not recommended.

Yes. We published a paper showing it helps build muscle.

It depends. If you are elderly and have chronically low grade inflammation, it could help with muscle growth. When you're young, Advil ibuprofen taken around your workout will inhibit muscle hypertrophy.

Cinnamon slows the breakdown of carbs in the small intestine so it will cause a lower glycemic response and that is important for insulin sensitivity. Also evidence that it may improve insulin signaling as well.

No it doesn't. If you're thinking of IF only eating 4 hour window, then yes it can kill your gains, but an 8 hour window will not.

Sergio Oliva because of the victory pose and straight arm pose

There is evidence that if you do consume 500 more calories from protein, it can spare muscle mass when you are dieting. It will keep your metabolism elevated.

Basically high intensity training has to be based on a percentage of a maximal output.

Yes it does.

Insulin works in a similar way to IGF-1. Insulin binds to IGF-1 receptor which increases protein synthesis. Insulin also, in general, increases blood flow to the muscle and nutrient delivery. It also causes vasodilation.

Leucine is better for protein synthesis, HMB is better for lowering protein breakdown and repairing muscle damage. Both beneficial and I would use both.

Depends on what your goal is. Quads - squats, glutes - glute bridges, hamstrings - deadlifts.

Berberine could slightly lower blood glucose levels, so if you take that before working out it could lower strength acutely.

Side deltoid. Responsible for abduction. So anything with side lateral movement. Wider grip presses will be better and wide grip pulling movements.

If you are more recreationally trained, change up every 4 weeks. If you are highly trained, switch it up every week at least. Even micro switching every workout. Check out themusclephd.com article on periodization.

I like peanuts, macadamia nuts, peanut butter. High fat contents and get a lot of variety because it will make you want to eat more.

I am not going to say 8 hours is beneficial but you can gain muscle. The 16 hour fast will raise growth hormone, but that is more for like skin and tissue and not muscle growth.

Yes I will definitely do research on nootropics. I would definitely take Alpha-GPC and T-Creatine.

You can do a walk everyday for 30-60 minutes, but do not stress yourself because that is where you will start to develop adaptations to steady state cardio. If you want muscle gains, then you can see how that can be detrimental.

Absolutely! Linear dieting is not the way to go because you will hit a plateau.

I think it is awesome.

Maybe every couple of weeks (3 weeks) cycle off of it. What happens is citrulline increases arginine and arginine is going to cause an up-regulation in enzyme arginase which is going to break down arginine so it cannot convert to nitric oxide. In short, cycle off every three weeks for about two weeks.

I can give a little bit of information. It's going to change the game!

When they start interfering with your frequency.

You have to periodize your volume.

Maybe every 4 weeks if its a maintenance thing. If you are highly trained and trying to make gains, every week.

Probably not.

Upper traps elevate the scapula and upward rotation. So instead of having a close grip go a little wider and you'll get upward rotation along with elevation which will maximize your traps optimally.

I don't think it is a myth. I think the research that shows hormones do not help with growth are flawed.

If you are only training three days a week, then I would probably do full body in that case.

There are two studies on arachidonic acid. The studies support that if you are not changing up your program, you may stop becoming inflamed; which is a component of muscle growth. So, it is good to take if you are not changing up your training to elicit a new stimulus. If you are changing your training often, it is not going to be helpful.

If its within a workout, Beta Alinine helps with strength endurance, bicarbonate but could hurt your stomach. Vasodilators could work as well like Citrulline. If its between workouts, HMB for sure.

Typically, 20g a day will be saturated and muscle stores anywhere from 3-5 days.

Wide because upper lats have a greater adduction moment arm.

You should lift heavy as well as high rep as well as super high rep.

Yes

Yes

Foods that are bulky; salads. Go for volume.

I love it

I think it can work.

Lots of research on it and you absolutely can do it.

I like the term BFR because you do not want to occlude the muscle, but I think it is a great technique.

Absolutely, yes. You can lose size in muscle. It's hard to lose size because eating is anabolic, but you could if you stoped training.

Very important.

Right before you run.

You will maintain it. There are a lot of studies showing that. Just try to train right at the end of the fasting period or during the feeding period. You will be just fine.

11 labs

I think you should take it, if nothing else, for the immune system benefits and if you are low carb for the glycogen replenishments.

Pre-workout and in between meals

No; you have to be in a surplus to optimize growth, but you can still gain.

You cannot supplement with nitric oxide but you can with nitric oxide boosters like citrulline.

I think it is the way to go.

We don't know the limit to growth. Certainly there is a limit, just don't know if we have found it yet.

Both

Two different ways you can do it: 1) Periodize and train a body part twice a week; one light day (10-15 reps) and one heavy day (6-8 reps). 2) You want to auto-regulate with your mind; if you don't feel good on Monday do your light day and vice-versa.

There is peripheral fatigue and central fatigue. Peripheral is what is happening in the muscle; decrease in energy stores in the muscle, increase in metabolites. Centrally means your NS gets tired; it can't fire as well. There is a lot more than that, but I'm hoping that helps.

Cable Kick-backs is a good one, but I do not know the prognosis of what your back is. So I would stick to isolation movements. Seated adductor machine, banded side lateral movements.

If you train legs and then do steady state cardio, it will erase the effects you would've received from the lift. There are benefits to doing high intensity followed by low intensity. If you have to do steady state cardio after a lift, then do it after upper body. If you have to do it, then optimize it.

Yes you do.

Coconut oil is a fat that has high levels of medium chain triyglcerides. Medium chain trigylcerides get burned quickly, almost like carbs. So they give you quick energy and are beneficial in a low carb state. They have many health benefits as well; health and longevity.

Fad. Using a training mask will not give you the benefits of altitude training. It takes days to elicit those benefits so you would literally have to live with the mask on. The mask will improve respiratory muscle strength and the only time you would need that is if you are a cyclist and you had a bout where you had to cycle up hill and use your respiratory muscles for a prolonged period of time. So, yes it is a fad.

My favorite is Farmers Walk. Superset behind the back wrist curls with a barbell. Do 25 reps then rest pause and do 40 reps. Then do Farmers Walk.

Yes because muscle tissue damage decreases insulin sensitivity. So you will be more prone to gaining fat when you have that muscle damage. So you want to go lower carb until the damage is gone.

Dandelion is a natural diuretic so you excrete fluid. So the main reason people will use that is for a photoshoot and they want to look dry.

Sure; there is a study on that.

At least 1g per pound.

Absolutely.

Yes; I think they work well with fasted cardio.

Coming out of a show, you should go as low carb as possible and up your calories in a low carb state to try and get fat adapted. Your body is preferentially putting on fat, so put it in a state where it is preferentially using fat as fuel. Another suggestion is to up your calories by upping your protein intake. Very hard to store fat with high protein.

Probably could have both if you are that lean and stay lean.

Yes; it will help you be better on stage and holding the abdominal muscles. It caves in the abdominal walls which will make your waist appear smaller.

Kind of

Phosphatidic acid, HMB, some evidence that HICA does

At the top of the forearms and top of the calves.

Absolutely, 100%.

Go through themusclephd.com if you are interested in becoming an intern at ASPI.

Acetly-L-Carnitine tends to be more for neurological benefits; increasing focus and energy. Whereas, L-Carnitine Tartrate the research looks to it for more fat metabolism. Depends on your goal.

I think it is great. I would take regularly 16g a day.

Two things: 1) You are not a high responder to training, but I would say everyone can get gains. It is patience, you have to have patience. 2) You may need to change up your training split and do something extreme that will shock your muscles. Whatever you have been doing, stop doing and try something else.

Yes I think that is a good method because you can maintain higher intensities by distributing the workouts.

With light weight combined with E-STIM.

Sweat smelling like pneumonia is a sign that you are breaking protein down at a very high rate. Basically what could end up happening is, since you have not adapted to fat yet, you are breaking muscle protein down at a high rate, giving you that smell. I would say you need to up your fats. That will spare the protein and get rid of the pneumonia smell.

DEXA is a great device and my favorite body composition device by far. The flaw is typically human error. Usually the person running the scan does not standardize things. As long as you standardize what they ate the day before or the last three hours, you should be good.

No

For sure on cheat days. If you are eating super clean, you might not necessarily need it. Definitely any high carb meal and cheat days.

Normally do 15 minutes before and 15 minutes after. If you are doing a strength day, I wouldn't stretch before because your strength will be lower. If you are looking for increases in flexibility do it after you train. If you are looking for muscle growth do it in between sets.

BCAAs before, whey and creatine after.

Because anything you do loads your lower back. You cannot just let it rest.

I like to take tourniquets and wrap them around my arms and use knee wraps to wrap around my legs. When you wrap, you want to wrap at a pressure that is about 6-7 out of 10 of your perceived pressure. Then perform 4 sets; 1 set of 30 reps rest for 30 seconds, a set of 15 rest for 30 seconds, another set of 15 reps rest for 30 seconds, then a last set of 15 reps and rest for 30 seconds. So 30-15-15-15 with 30 seconds rest.

There is evidence that when you train in a low carb state you get adaptations in fat metabolism and increases in mitochondria. So that is why I like carb cycling. You get a lot of the benefits from being in a low carb state, while still getting to eat carbs. So I think it is a good method.

Yes; if I wrap the straps on my arms the arms will not be as effective so the nervous system will recruit the back more.

It is hard to eliminate traps during back. So I think doing traps the same day as back is actually a good move, but throw it in on shoulder days too.

I like free acid.

You can have lower intensity and recover faster. However, volume is very very important. So do not do that same thing all the time.

Up your training frequency and switch up reps. Maybe prioritize them and hit them 4-5 times a week for the next six weeks and see what happens.

Behind the neck will get more scapular retraction and therefore more center back. Whereas in the front will allow you to get more of the lats, specifically the upper lats.

Deadlifts will activate the quads slightly, but they are not going to be the best for quads. If you do sumo it'll activate the quads more, but I do not consider deadlifts a quad exercise. That would be more squats.

Vary it between 6-10 reps with 3 minutes rest and 12-20 reps with 30-60 seconds rest. You have to periodize for hypertrophy.

Yes. Retract the scapula.

Well, the lats are not connected to the forearm. I would do thumb over or whatever you are comfortable with.

About 12% increase in muscle activation, so yes. I do think it will be noticeable.

That is going to be more for lower lat development.

I would depress the scapula, reverse shrug.

2-3 times per week.

Bent over rows

It changes muscle activation in the core. However, it is still allowing you to use heavier weight.

I would do pull-ups with a neutral grip and for traps to hit all of them probably deadlifts.

I don't think so. Anecdotally look at any bodybuilder. Some of them have better width in the back whereas others have better thickness in the back. Both can be enhanced through optimized training. Just because the scientific community doesn't talk about back width or thickness and it's not written in a textbook, doesn't mean it's not true.

Yes; the thing about v-bar pull downs is you are closer so you are getting more extension which is better for lower lat region. If you go wider, you will hit more upper lats.

Training your grip could be important for a bodybuilder. There are a couple things you could do: liquid chalk, specific handles (Prime Fitness USA).

You will want to take advantage of lighter lifting and higher reps. That will be more beneficial for you since you will have to be cautious during heavier lifts. Even BFR can help.

Don't bulk for more than four weeks or without changing it up.

You train above where you accumulate lactic acid in the muscle.

You do not want to stimulate it, you will want to supress it. The way to do that is through the mechanisms I talked about with hypertrophy; HMB, creatine, very high levels of protein and periodization.

Our studies show 30 seconds.

Yes

I do think that is ideal, yes.

You need about 30-40g of protein/meal to maximize protein synthesis.

Yes; lactic acid can techniqually lower your work output. That is why longer rests allows for you to do more work.

The rest of your life is a bit too wild for me to say. However, I do agree that you should take 5g of creatine a day.

Periodize between two days a week high volume, three days a week moderate volume, five days a week low volume. Then cycle back around.

Lactic acid has a half life of 30-60 minutes. So this means after 2 hours it is pretty much out of the system. The next day if you have pain, that is muscle damage and not lactic acid.

All three of the mechanisms increase satelite cell proliferation.

I think fast reps but use them both. You can use slow reps as a switch up.

BCAAs

Soy potentially

Yes; ectomorphs may have higher myostatin levels.

Yes.

Scapular depression. Doing a pull up and pulling the scapula downwards. Reverse shrugs basically.

Depends on the brand. There are some myostatin inhibitors that work well.

Yes; by definition it's suppposed to be compound movements only.

Depends on the situation. In healthy populations, lots of studies have been done on the safety of BFR and it's actually very safe.

Yes; so if you have a slow twitch muscle fiber it'll prefer things like fat. If you have a fast twitch muscle fiber it'll prefer things like glycogen as fuel. For example, the soleus is slow twitch so it probably will prefer fat as fuel. It depends on the muscle.

Myostatin is a really big topic. It is what we call a negtive regulator of muscle growth. You have this protein that stops muscle growth by many complex mechanisms. The idea is to block myostatin so you can receive massive amounts of growth. HMB, creatine, high amounts of protein all help to inhibit myostatin.

Yes; we found that if you did a ketogenic diet after several weeks you still have just as much glycogen in the muscle.

That will not take advantage of the lactic acid mechanism. It has to be the same muscle group.

Typically, it will be to maximize glycogen. Having higher carbs may be beneficial to maximize lactic acid production. Maybe a little bit of carbs around the workout could work, if you're low carb. If very low carb, having high protein days twice a week. Some protein will get converted over and increase glycogen in the muscle. Other ways, would be having enough rest periods between training sessoins. This will allow muscle glycogen to fully compensate and that will give you a pump.

Yes; HIIT increases muscle growth and lactic acid build up. BFR will trap lactic acid in the muscle which will cause even more growth.

Depends. If the tension is going anywhere from 10-20 secs, yes. If the tension is going 20-30 seconds, yes. If you go beyond 90 seconds then you are tapping into aerobic work. So anywhere between 30-60 seconds, yes.

Lactic acid helps to build muscle directly because it triggers a growth response. If your goal is to increase muscle in any area, then lactic acid would be important.

Both are good, make sure you periodize.

It will hit the middle traps a lot. Good exercise for center back thickness.

I do think using fiber type makeup as a base for you training is a good idea.

Proper post workout nutrition, sleep, and periodizing training. Don't have a hard day every single day. Change it up.

You have to rest between sets, right? So in between sets just flex the muscles and then you have time and efficiency.

I think it is best to contract at the top and go full ROM. That pause at the top will get some of the BFR.

Both

Switch it up and do both.

I do not think it is necessary for females to do shrugs. However, if you are looking to develop center back, horizontal shrugs could be beneficial for you.

I think it is an indicator of a hard workout. If you are constantly sore then that could indicate overreaching.

Retraction of the scapula to keep your back upright.

Yes but be careful not to flex your elbows because you could tear your bicep.

No because the traps are not connected to your gip.

I think it works.

If you have great trap genetics no, if you don't yes.

Absolutely. You can also work them with back.

I think that's great.

I like iso-holds because when you contract and hold you build up blood within that area (BFR). Look up Charles Atlas. Watch video for more information.

Rhomboids main function is to retract the scapula. They will work more with middle traps to retract the scapula back.

Yes, that is the point.

You want your grip width slightly wider than shoulder width. The angle where you are shrugging should be slightly in.

Either.

Typically, I would recommend hitting them at the end of your workout.

Barbell shrugs, selecting a grip width farther apart. But using a variety of exercises is best.

Lower traps depress the scapula. During a lat pulldown you shrug the scapula downward. That would be how you target the lower traps.

Its variation. You are not used to it so it could work.

We typically measure volume with the number of sets you do. For example, if you lifted 70% of your 1RM and you hit 12 reps, that is more volume than if you did 85% for 5 reps. Volume is how many reps and how many sets. It is a definite tool to gain muscle. However, if you do high volume all the time, you will overreach or overtrain. It's very important to periodize by step load.

Very high protein intake, HMD, calorie cycle, and higher training frequencies.

No

Yes

Skeletal Muscle Physiology that is research intensive.

It takes about one to two weeks to adapt to a diet. So my point is, don't allow the body to adapt. On your most important days have higher protein, and after a few weeks go down to moderate protein. Make that the norm for few more weeks then go back to high.

If you want to lose fat and lean out, I think it is.

Yeah, if you're eating a cookie throwing in BCAAs is fine. Especially if it's a protein cookie.

Dr. Antonio showed post workout.

If you're having whey in a high enough dose, then no.

Yes whey is a good protein. No pea protein is not.

Tipton tested that and found that once you lowered your protein back to normal, you actual loss muscle. That's why I said, if you are going to up your protein, do it for a few days then go back to normal.

Yes it will be shorter because you are not getting a high enough stimulus on those muscles.

Probably not no. If you are eating carbs, I would say go higher than that.

Whey protein or anything dairy.

If you have not had a meal, whey. If you had a meal within an hour, BCAAs is fine.

If it is an 8-9 hour feeing period, no. If you are limiting yourself 3-4 hours, I think eventually you will start to lose some muscle.

Yeah, it is fine.

Research has shown that endurance athletes may need more than strength athletes. So 30-40g a meal and for the whole day you're probably talking 1g per pound of body weight.

Research has shown it is very important. Your body can activate protein synthesis when you are asleep just as much as when you are awake. So yes, have protein before bed.

Your body adapts to anything. If you up your protein a lot, your body will start adapting and build-up more enzymes to break the protein down. Maybe periodize protein so you do not adapt, but yes; you adapt to anything.

Whey or eggs.

You do not need to worry about the insulin spike with whey protein.

A meal is fine as long as its not super high fat to slow digestion. Optimally, try to reverse that order if you are really trying to make gains.

Novelty. You need to have a variety of training stimuli to keep you growing.

You need double the calories with vegan protein. You can get around this by supplementing BCAAs.

Depends on your goals. If trying to get leaner, then low carb afterwards.

That's fine.

Seems like men and women respond similar as far as acute protein response.

I would probably have 30-40g in one sitting immediately after you worked out.

Whey is better, however there are studies that have come out that the combination of the two gives just as much benefits.

If it's the rear delts, then the rear delts are extensors. The rhomboids and center back will squeeze the shoulders together. I think a lot of this is focusing on rear delt activation. Excess movement will not hit the rear delts so its pointless. Also, the rear delts get hit better with cables beacause it keeps tension in the center zone. The rear delts are 50/50 so high reps high load. Also, hit them from different angles.

Mind muscle connection will be important. Think about where they function optimally in that middle range of motion. That may help you to be able to recruit the muscle more. Also, hit them from a lot of angles.

I think there are potential benefits to fasted cardio. Watch video for more information.

5g is solid. Same thing with Citrulline.

If you did cardio for your lower body and train your upper body, it probably wont have a detrimental effect. If you do it on your lower body it can have a detrimental effect for at least 12 hours.

3 to 5g

Yes, it helps you sleep better.

If you have glycerol it seems to be a super hydrater and thus improves hydration in the cell. It seems to be anabolic.

Keto Bible in August, and TMPHD Academy coming in Fall 2017.

The biggest thing I would say is every exercise is dependent on the persons build.

Both; you need novely. Watch video for more information.

One benefit is less chest activation and another potential benefit is that we know with muscles you need novelty. So this is a good variation to the military press.

Yes but the real question becomes where does the insulin sensitivity increase because it can increase in muscle and fat. If you got to 10% by eating very low carbs and then all of a sudden you think you are insulin sensitive so you bump them up really high. You could be in for a rude awakening. You have to allow your body to re-adapt to that.

Will increase gut health, which could potentially increase protein absorption.

I think a slight bend is good overall for rear delts.

Yes

Phenomenal

Full ROM has its benefits. I think it is good of to have full ROM, but just be cognizant that you are working more of the deltoids in that range.

Studies have shown the balance is done by the deltoids themselves. However it may help you to activate the deltoids by stabilizing your lower body.

It has the highest yield of creatine. Watch video for more information.

Creatine monohydrate is the most researched and backed by science.

I would say go to maintenance calories to start. Get to your old maintenance since you are in a surplus and that will be a slight calorie deficit. You'll start losing fat and then what I would recommend is cycling your calories.

All of them. You need to change it up. You adapt to anything that you do and you are going to want to change it up. Use all two or three that you just mentioned.

Yes I have a lot of experience with it. Yeah it works, free-acid is probably better.

Yes, you actually technically will load faster if you split it up into two doses.

Go right to maintenanace. I think slowly reverse dieting isn't optimal for increasing your metabolism because while you are reverse dieting your metabolism is still adapting. Therefore, you need to get back to maintenance as soon as possible.

Horizontal adductor and shoulder flexer. You will want to get a 35-45 degree angle, and you will have a shoulder width grip because it will cause more shoulder flexion than a wider grip width.

I think it's a sound thought. It all depends on goals. Assuming it is muscle growth, then that is correct.

If you are only taking 2 to 5 grams a day, that is correct. If you take 20g a day divided into 4 to 5 servings, you can be saturated in creatine in 3 days. Depends on what your strategy is. Women tend to not like doing that because you gain about 2 to 3 lbs at first, but if that's the case take the slower approach.

Stronger than you were last time, preceived recovery on scale of 0-10 should be at least 8, soreness is gone, and performance is good.

They may tell you these are mechanisms of muscle growth, but most programs give you no application.

Depends on your goals. If your goal is strength, I would not stretch before the lift. If your goal is hypertrophy, stretching in-between the lifts would be great.

I say right before the window.

Three mechanisms of growth: metabolic stress, cell swelling, and mechanical stress. Body weight are typically higher reps, so you will get metabolic stress and cell swelling. As long as you target all of those mechanisms of growth, then I think it's a great method.

Review biceps training infographics.

I think it is a great idea. I take them in the morning because I train.

Central fatigue is more heavy lifting. High volume is more peripheral fatigue. Your nutritents aren't enough to replenish glycogen stores. Yes, there is a difference between the two.

Pre-workout or BCAAs. MCTs if it doesnt hurt your stomach. A little bit of carbs pre-workout could be beneficial. HICA and HMB are another.

I don't think you need to avoid it because what will end up happening is you will do more total work with those supplements, so by the end of the set the lactate willl equalize itself out.

Most supplements will do the opposite. So you are thinking clearance and MCT's have been shown to do that.

If it's between sprints, anywhere from 1 to 4 minutes depending upon how hard and how short the sprint was. If it's 30 secs, 2 to 4 minutes. If it's a 10 sec sprint, maybe 30-60 seconds. If it's between days, you dont want to do really hard core HIIT more than 2-3 days a week.

I think you should focus on full ROM most of the time, period. A lot of studies show that relates to more growth. The only time you will use partial is during a burn out.

No

HIIT leads to metabolic stress.

A formation of creating new muscle fibers. There are two ways to do this: 1) the muscle fiber can split or 2) you can activate satelitte cells to form new muscle cells. In order to target that, you need heavy muscle damaging excercise (heavy eccentric training) or a lot of growth factors triggered by BFR.

Mitochondria is increased generally when you do metabolic stress training. Short rest period lengths, high reps (12-15), supersets and giant sets in the weight room. Also, HIIT cardio 4 to 5 10-30 secs all out sprints.

You need to periodize your frequency like you periodize your normal lifts. Watch video for more information.

If you are truly messuring protein synthesis that correlation would be high. If you look in the studies, the correlation seems to be low with the methods that were in the 90's. Maybe the methods are flawed. There are new techniques that seem to measure protein synthesis for several days and that seems to measure it better.

If you are trying to make lean gains, I think net you should be above maintenance slightly.

Train with intent. When you focus on a muscle you activate more of it. Understanding the mechanics of a muscle becomes very important as well.

Add saltier foods

Depends on individual.

Cortisol is higher in the morning which converts protein to glucose. So every time you measure ketones in the morning they will be lower and progress higher later in the day.

Insulin goes inside the muscle to signal carbohydrate absorption. The more that connection is damaged the harder it is for the receptors to listen to insulin.

If it is like step loading, I think it is a really good method to periodize your training.

It will be a lot harder. You may not go as high as fat and try supplemental ketones. Consult your doctor.

No one has studied it, but I think you may prevent fat gain during a Ketogenic Diet.

No. Watch video for more information.

Supersets, Giant sets, BFR, focusing on the pump while training, and glycerol before you train.

Yes

Calorie cycling should be on any diet that you use. Watch video for more information.

The research that our lab has conducted shows that about 750mg an hour before you train is effective to build muscle. I would use the same amount when on a ketogenic diet because the mechanism for muscle growth is the same.

Glycerol, citrulline, carbohydrate cycling, improving insulin sensitivity (berberine), and increasing water and sodium intake

Yes

Awesome

Drink a lot of water and betaine

25-30 grams pre and post workout

I think what affects T3 is calorie deficit by itself. I dont think low carbs hurt T3.

Don't eat high glycemic carbs; eat low glycemic carbs with more fiber in them. That will slow the digestive response. Protein and fats will also slow digestion. Cinnamon and ALA help as well.

Now that you are keto adaptive, lower fat percentage and maybe twice a week go back up. Try protein cycling.

I would not worry about it.

Skeletal Muscle Physiology

Once adapted, I think it improves it.

Yes

You could use carbs or Keto. Choose which diet you like best.

Yes

All individualized, but to be safe 5-10% or lower of your diet.

Fiber is one of the most satiating because it does not have a lot of calories compared to fat. Fiber also has a mechanical affect on your stomach.

Interval training or maybe Ketogenic diet. Cycle calories.

Two or three times a week up your protein and maybe one day a week lower it.

Ketones make you more insulin sensitive. Technically speaking, you will not store much fat. Consuming high amounts of carbs and sugars will definitely make you store fat, but by taking ketones you could lessen the blow.

Slows the breakdown of carbs in the intestines. So with that being said, if you have a high glycemic carb and take it with cinnamon they will act more like low glycemic carbs and store less fat.

You do not need carbs to gain muscle. The benefits depend on your diet. Watch video for more information.

Calories interact with what your exercise is. If you deload and you are not training as high as volume, then your calories should adpat to that.

Depends on goals. Strength training will require less volume so you won't need as much fuel for training.

Yes

80-120 if higher than that then have lower glycemic carbs.

It works at 750mg a day before you train.

Yes

Lower carbohydrate diet

No; the sooner the better. So jump right in.

Two weeks dieting and two weeks of more maintenance slightly above calories.

Absolutely; your grhelin levels will not be as high.

No; if a modified IF then maybe BCAAs.

Not going to change PH unless diabetic.

High intensity

If you are training the same muscle group the same day and need fuel yes. Otherwise no.

Glucomanine, green teas, HMB, Ketones

No; depends on how long you train fasted. The downfall is you are in negative protein balance. Maybe try having BCAAs or protein immediately after.

Stevia and Erythritol are great. Maltitol really hurts your stomach.

I prefer BCAAs because it is easier on your stomach.

2 to 3 sessions a week of HIIT to start. Low intensity cardio 12-15,000 steps a day.

With cardio, the interference affect is mainly on the duration and how you time it with training. If you keep it under 120 minutes you are fine. The other thing is intensity. Very high intensities will not hurt your gain nor will very low. If you are doing incline cardio at 60% of your 1RM, that is when you will get a lot of interference.

30 minutes before

Go to maintenance training; cut volume down by 75%. You can continue to do IF.

A month or so

Patience. If its not adding weight slowly up calories. Stick to the basics.

If you take it around a workout it will hurt your gains.

I like a full protein souce after I train, so Isolate.

Depends on your response to wheat.

Transition to very high protein diet that is moderate in carbs. Once adpated to that, then you can go high carbs and equal protein.

Depends on goals, but I do think it is better than normal carbs.

No; Luecine is actually Keto.

So far we have found out that if you do strength and hypertrophy in a workout it could be very benificial.

Do not do sprints prior to leg session, you will be too winded. Save it for after.

Repeated Bout Effect. One way to increase damage is forced eccentrics.

Unfortunately, you cannot because the insertion cannot be changed. You can create an illusion by training brachioradialis using hammer curls and reverse curls.

You adapt pretty strongly within two weeks. Try after one week tampering the protein down so you do not get used to it.

You can train them at least three times a week, maybe even close to everyday.

You will have to increase calories by 500 per day. Monitor weight so you are at least putting on a pound per week. If not working, keep uping calories.

No; try more neutral grip i.e. hammer curls.

Thick bar will hit the forearms more.

8-12 sets per week and every once in a while 20 sets. Focusing more on frequency will be good. It is the same for females.

Every sprint should last 10-30 seconds all out effort, 2-4 minutes between sprints and 4 sets. Total will last 20 minutes with rest.

Two to three times a week so you do not overreach or overtrain.

Train every single day changing intensity every single day and from a different angle every single day.

Yes; check thyroid panel and testosterone levels.

If the protein is too high you will get kicked out of Ketosis. 75% fat 20-25% protein and 5% carbs.

Make sure you have that immediately before you start training so you do not have an insulin response.

Cardio interferes with muscle. Try using high intensity cardio.

I do not think that cyclic keto is ideal because it stops your body from adapting. Cycling protein is better.

Diet down, lower calories and do cardio.

Higher volume training

Both; Creatine 5g and 30-40g of protein

I think that genetics testing is moving in the right direction, but it will not be able to tell you everything.

Up to 8-12 times max; 2-3 times a week.

Damage is more like adaptation. Couple things you want to look at: Is it metabolism or is it NEAT and raise metabolism back up to maintenance. Watch video for more information.

Depends on your goals. If you are trying to gain muscle it could be beneficial. If you are doing IF the longer fasting period could be beneficial for BF.

Try Intermittent Fasting. Watch video for more information.

Depends on how advanced you are. Watch video for more information.

No

When you cause muscle damage you temporarily have insulin resistance. So that day you may want more protein instead of more carbs. Save your heavy carb days for your cardio days when you are insulin sensitive.

The higher the intensity the better for EPOC.

Dependent on load.

The main benefit is going to be a mind muscle connection. Watch video for more information.

It could. The triceps cross the shoulder joint.

BFR two to three days a week. Wrap around the shoulder around a 6 to 7 perceived pressure.

Will not be that beneficial.

Three suggestions; being on the narrow end, focusing on tricep activation and the more vertical you are the more tricep engagement.

No. Watch video for more information.

You can make the triceps fuller near the insertion point. Watch video for more information.

If you do a metabolic training workout you may be able to work out the next day. If you do more of a heavy lifting workout you may need 48-72 hours.

Typically pressing movements target the triceps very well.

There are factors that don't require protein synthesis. This includes glycogen replenishment and resting the central nervous system.

You can either hit a heavy weight lift one day and then a light weight lift on another day or hit a hybird workout where you start off with heavy weight leading to a burn out.

It is safer because you're not lifting as much load and more effect because it is a greater pump.

Yes I would have some BCAAs as well.

Yes because you should focus on form.

High intensity training improves satiety because it lowers AMPK in the brain.

Depends on your goal and metabolic state you wish to achieve. Yes gluconeogenesis will still happen.

Training frequency. Watch video for more information.

Urine sticks are measuring Acetoacetate and the ketone strips measure BHB in the blood. Watch video for more information.

There is a concept called self-control strength. Like a gas tank, we use up this tank and by the end of the day it is depleted. So by the time you hit night time, the ability for you to use your self-control tank has depleted. Try to manipulate your environment and try not to deplete your tank at work.

I think it is good you have control over what you eat. Determine if you might be deficit in something. If you are not hungry all the time, sit down and write out everything you eat and see if you may be missing something. And do not forget to exercise while dieting. Re-evaluate the whole picture.

The pathways are similar. Watch video for more information.

Your brain senses ATP is low, but while in Ketosis Ketones get inside the brain and say ATP is high. Which tells your brain you are okay and not as hungry as you think you are.

I prefer them later in the day for nutrient programming.

When you taper back you will want to spare that protein. So things like HMB will help prevent protein breakdown. Also upping your fats and carbs could help prevent that breakdown.

Frequency and volume are only two components to periodization. If you feel adapted, use different modalities. Watch video for more information.

For longevity sake, you can train like that for every workout, but you will get injured. It is not a matter of if, it is a matter of when. To avoid that make heavy lifting 1/3 of training. Throw in light or moderate days.

Yes. Watch video for more information.

You will blunt the dopamine response slightly.

I do not think so. The day you are doing two a days, at a minimum you should maintain protein balance in the morning.

Dependent on volume. Watch video for more information.

BCAAs tend to have Leucine in it already.

If you periodize it, yes.

Ketogenic diet actually makes calorie cycling a lot easier. It causes a satiating effect because of ketosis.

People gain just as much strength on Keto as compared to carbs. You will also be able to make weight easier without having to cut drastically.

Calorie cycling. Watch video for more information.

Lower meal frequency to two to three a day maybe even one. Watch video for more information

The number one fountain of youth is calorie restriction. Calorie restriction helps to increase life span and longevity. Watch video for more information.

Creatine HCL has not been proven to be better than Creatine Monohydrate.

Ketones may be anabolic and anticatabolic, so it depends on how much lower you are from LBM. You run the risk of that being the case.

If you are a carb person, cycle the carbs. You do not want to lower protein.

Muscle mass, hormone status, thermic effect of food, amount of mitochondria in muscle and exercise

There is a lot of research in ultra-endurance marathon. Watch video for more information.

No

Metabolic training can serve as a cardiovascular stimulus. It is a form of modified cardio, but for cardiovascular benefits you will get more out of HIIT. Technically, it could work that way.

More muscle

No

No one has ever done the research on it, but I think it is has potential.

I would link BFR as a subcomponent under the umbrella of metabolic training. Watch video for more information.

No; I would not go above 500 calories maintenance on those days.

Awesome.

I do not think there is any benefit, it is destructive. Watch video for more information.

They do not mix. Watch video for more information.

No

Metabolic training is short rest periods and length, progressive overload is progressively increasing the weight so you get stronger and bigger.

Yes; The Ketogenic Bible

Metabolic training combined with power lifting. You need to throw in variation or else you will plateau.

Body weight

You may have a better mind muscle connection because you are more dominant in that arm. Try focusing on mind muscle in the arm you want to grow more and maybe add in another set.

Awesome. Form of metabolic training.

Metabolic training will be more like HIIT. You will gain muscle and prevent muscle loss as well as elevate your metabolism. Steady cardio will decrease your metabolism, so that is the difference. Not saying steady cardio is bad.

Depends on your body type. Watch video for more information.

Meal frequency, maybe even try a high protein diet, and reassess training.

Only issue is that it could hurt your stomach and what is the purpose. If you want energy use the Quest powder MCTs and know beforehand what you can tolerate.

Yes1450

Yes

No, you will want to look at blood glucose levels. Watch video for more information.

If you wrap at the top of your legs and do squats, you will hit your glutes although you are not restricting the glutes. More muscle activation will happen in the glutes.

Anytime you do abduction you will target glutes, but when you are standing and doing abduction you can activate the glutes more. Changing the stimuli is a great way to prevent plateau. Do both.

ForYouFit Machine - New stimuli creates amazing gains. Watch video for more information.

Yes. Only do that for a short period of time.

More abduction and external rotation

Several ways muscles grow; if you go heavy you will tap into more type II muscle fibers. If you want a combination of density as well as fullness, then for squats you will want to do both higher reps and higher weights.

It works; just have 2-3 tablespoons.

Have a low calorie dense meal a couple hours before your work out, then something light prior to your workout.

Yes; on lower work days carbs should be lower. If you have a high volume, high metabolic day then more carbs would be needed. If your total work is not that high, then you should not be taking in high amounts of carbs.

Yes they are good for fat lose.

Yes

Yes and B vitamins

If at the end, when you're supposed to do the active recovery, you are a 9 or 10, keep going. If you go to the end and you're a 6, you do need to do the active recovery.

Yes

Somedays I would use them both. Always start with heavy then burn out with high rep.

In general you want to do compound before isolation for strength but at the same time you want variety. 80% of the time do compound before isolation but 20% of the time pre fatigue.

Isometric hold is not going to be the best way to build muscle. Watch video for more information.

I'd go straight into it.

Yes. Watch video for more information.

If you do BFR under 30% of 1RM you will recruit mainly type I. If you get over 50% over 1RM you will hypertrophy type I and II.

Mainly fast twitch (Type II)

Post-exercise stretching is more used for mobility rather than hypertrophy. Intra-set stretching has been shown to make gains in hypertrophy.

BFR will give you growth factors which will cause hyperplasia. I would suggest lifting heavy and causing a lot of muscle damage, then burn out with BFR.

Taking advantaged of fatigue. Short rest period lengths will recruit fast twitch muscle fibers.

Studies have shown some evidence, but it is harder to quantify this method in humans vs. animals. Watch video for more information.

Type I recovers faster than type II.

Do not recommend you to take a week off, but try tapering.

Studies suggest that hypertrophy does not occur uniformly. Watch video for more information.

The more endurance you do the more muscle you will lose. Keep intensity high and volume low.

Yes

Yes

Hit the nail on the head. Watch video for more information.

Yes; ForYouFit Machine. Check out Generation Iron 2 to see it being used.

15-30 reps

You start to become catabolic in 4 hours. Watch video for more information.

Yes. Watch video for more information.

Type IIa if broken down into type IIa and type IIx on humans. Watch video for more information.

Step Loading. Watch video for more information.

High-quality meat or dairy protein.

As long as you keep the cardio brief and intense or drink your post workout and go for a walk.

It can be beneficial if you are not able to establish a consistent sleep pattern.

Only if you're lifting heavy. On those days do a light metabolic recovery workout.

No research but theoretically it would be beneficial.

If you do a light to moderate workout it can boost immune functions. A heavy workout will be detrimental to immune functions.

Yes.

Very beneficial, most often the inability to sleep is due to a lack of magnesium.

Can be very beneficial.

Strategically maybe, but not all the time.

Yes.

If you usually workout out at night and still get 8 hours of sleep, no. As long as it's part of your pattern you'll be fine.

Some studies show it can be beneficial.

It can make you fall asleep but it can also make you more insulin resistance the next day.

Yes.

Yes it can be beneficial

I think BFR as well as occlusion training is great and causes a lot of muscle growth. Only wrap at a pressure of 7-10.

themusclephd.com

I like dumbbell flyes.

Take them as necessary.

Type II tend to have more nuclei and be more susceptible, so I would say type II but no one knows.

Easier to stretch unilateral so something like lunges and a single isolated stretch after would work.

Depends on what you want. Watch video for more information.

Not going to be great for that.

Yes

Glutes get damaged most in a lengthening position. Watch video for more information.

Depends on the body part. Progressive resistance.

For fat loss, yes I believe it is effective. 1-3 grams a day.

I believe it is a matter of the conditioning of the muscle. BFR, high reps, sprinting, and supersets. Watch video for more information.

I would take it with breakfast if programming metabolism is ideal.

Have to be conservative of how you are upping your calories and have to be certain training is on point. Watch video for more information.

Gaining tons of muscle. Watch video for more information.

Both.

There are a number of mechanisms. Watch video for more information.

Yes

If you are talking about the pH diet, that is not going to work because your body has a mechanism to control that. However, if you ingest a lot of bicarbonates you will alter your pH temporarily but it will go back to normal.

It's safe and your results depend on your body type.

Combined with lifting, yes.

Yes

If the goal is to gain muscle I would probably stay away from antioxidants around my workout. If your goal is to lose fat in that training and you have a month left before the show, taking green tea is fine.

It could potentially, yes.

Good idea. It will keep your energy up.

I know a lot about that. Watch video for more information.

Select high calorie dense foods. Eat dry foods like peanut butter, nuts and dry fruits. Don't preload. Don't start your meal with a salad but finish with a salad, start with higher calorie dense foods. Have a large variety in your diet.

Come in fasted, maintain the same position on the DEXA, don't move around on the DEXA, take off all jewelry and muscle damage, causing muscle damage the day before will lead to edema.

Make sure it has an MTI trademark on the back of the brand.

Yes, it is a prebiotic and would make you full

Awesome for building form

Yes they do, but some don't

Yes; overreaching not overtraining.

Failure training is a tool; you maximize muscle fibers, teach your body to recruit the larger muscle fibers, and you create more metabolic stress and swelling. Downside is you get very fatigued and longer recovery.

Chronic levels of high creatine kinase can be signs of overreaching or overtraining.

Loading creatine to get it to work right away, but do not see lots of evidence for why you should cycle creatine.

Ketogenic Diet or a gram of protein per pound.

Depends on how fatigued you are. Watch video for more information.

No

Heavier weights for strength, both for muscle growth.

Having a low carb day that is moderate in fat would be beneficial.

Up protein and get calories back up or go Keto.

No

Both work. If you are not sensitive to carbs use Keto.

It improves insulin sensitivity.

That is not true. Watch video for more information.

Cook them

Absolutely

Depends on your goals. Watch video for more information.

Targeted Keto is fine. I would have 10g before workout.

Breakfast will program metabolism for the rest of the day.

Yes and test that.

Some do and some don't.

It will work for a while, then you will adapt. Maybe do that one to two times per week max then back off.

Every other day fasting, a 15-16 fasting a day and 20 hour fast; watch video for more information.

Having a greater ability to utilize ROM will help with muscle growth.

Stick to 8-9 hour fasting period

Yes.

Yes

Most studies with high fat mean high carb. Watch video for more information.

No

If you are well trained, meal feeding around a workout is very important. Different variables but both are important.

Follow themusclephd.com

Probably would do a normal fasting period. Every once in a while maybe throw in amino acids.

A four hour feeding period for a longer duration will help and stop focusing on those areas during training.

Yes

Monitor blood levels and then decide from there.

Yes. Watch video for more information.

Yes. Watch video for more information.

Yes. Watch video for more information.

If you are trying to lose fat, then I think it is a really good idea.

Yes

Yes

Yes

No

I recommend an 8 to 10 hour feeding period when lean bulking. Within that 8 to 10 hours an optimal feeding frequency would be every 3-4 hours.

You should train during the 4 to 5 hour feeding period or at the end of the fasting period.

Your protein intake should be at least 1g/pound with research showing that 1.5-2g/pound is optimal. Protein should be consume prior to and after training in doses of 30-50g. Protein intake/meal should be 25-50g, with 25g being the bare minimum.

Periodizing and cycling your diet will be the most optimal way to improve metabolism. In addition, incorporating HIIT and resistance training will also help increase metabolism.

Eating less frequent would be beneficial, however incorporating intermittent fasting would be optimal.

Having a set pattern for meal frequency and sleep frequency is a good thing to do.

Ideal for lean mass.

Not going to help much.

Depends if you want to train your nervous system (NS) and passive forces or if you want to work on rate of force development. Watch video for more information.

External rotation does seem to activate the glutes more.

Hyperextensions and reverse hyperextensions

Yes. Watch video for more information.

Yes; on heavier days targeting fast twitch fibers, I prefer chains. On lighter higher rep days, I prefer bands.

Light weight and/or BFR.

Similar ranges, but women are far more fatigue resistant than men. Watch video for more information.

When the weight is around the ankles it will apply a greater force than if it was higher up on the knees.

Periodize it. Watch video for more information.

You will get a lot of external rotation and abduction, so good for upper glutes.

Anything abduction related.

Yes. Watch video for more information.

Yes; isolation exercises activate glutes more.

Yes

It will knock down fatty acids at first, then later rebound and metabolize more fat.

You increase strength relative to the ROM that you train.

One of the most powerful things you can use as an ergogenic aid, but messes the stomach up.

More accurate than urine less accurate than blood.

Yes; you will use more fast twitch muscle fibers.

All relative. Should go off how you feel. Watch video for more information.

Stays relatively constant, but at the top you may have more tricep work.

Yes

In a way for the first half of the lift, second half no.

Periodize bands. Watch video for more information.

Reverse bands if you do not have bands.

Two ways: unload bar and replace load with band tension and/or add band tension to resistance itself.

Depends on goals. Watch video for more information.

Need to get at least 30% band tension to receive the benefits and periodize it.

Yes

Any muscle group. Watch video for more information.

Yes. Watch video for more information.

Similar concept. Watch video for more information.

Elite FTS

Yes. Watch video for more information.

Get the movement pattern down, then move to advanced techniques like bands.

Very. Watch video for more information.

Both will work well; for strength days having gravity provide the resistance by the chains will transfer more to strength gains. Banded is elastic resistance which is different from gravity resistance, but could be good for power and hypertrophy.

Pre-exercise

Dependent on you and varies on training volume. Watch video for more information.

For the most part, purposely slowing down the eccentric load is not your quickest way to grow. Watch video for more information.

Very beneficial. Watch video for more.

Yes

Technically not a fast, but could be beneficial.

No

Back off training 50% of your volume. Duration depends on how fatigued you are. Watch video for more information.

At least 12 hours

Depends on your sport. Watch video for more information.

Can work when you are hypergonadal. Watch video for more information.

IMO is not a fiber

Percentage of a maximal load. Judge intensity on the weight. Try a 1RM and then use that as a percentage.

All individualized.

Combining rep ranges can be more beneficial for hypertrophy and strength.

Yes. Watch video for more information.

If you are not well trained, you can change it up every two weeks to every month. If you are highly trained, change micro cycle on a weekly basis.

No

There is a limit to anything. I would recommend a couple hundred miligrams a day.

No. Watch video for more information.

Yes. Watch video for more information.

A glass of wine a day can be overall good for muscle growth and protein synthesis.

Heavy clinical question. Consult your doctor.

Yes because you will want to autoregulate. Watch video for more information.

Great for elderly; make sure you periodize the phases.

High reps would tap into Type I fibers and supersets tap into Type I but not as much as Type II. Watch video for more information.

75% is fat, 20-25% protein, 5% carbs

Linear autoregulate within sessions vs. daily undulated periodization autoregulate on how you feel.

HR variabiliy is a very good way to autoregulate and is recommeded.

Very tricky. Watch video for more information.

Gooey brownies and low carb ice cream with quest peanut butter cups crushed on top of the brownies and whipped cream all over; German chocolate cake; Pumpkin pie; Pizza

Huge area of research; one thought is intermittent fasting. Watch video for more information.

Exogenous Ketones are the way of the future. Absolutely beneficial.

When you lack sleep you are insulin resistant, which can make you gain fat and NEAT is less.

Sleep is powerful. Watch video for more information.

BFR is optimized at 2-3 days per week. Higher than that can cause minimal gains.

You can mix high protein and high carb pretty much anytime. Watch video for more information.

Could be beneficial. Watch video for more information.

6-8 week duration. Watch video for more information.

Will cause you to lose muscle mass.

HIIT can increase muscle mass.

Not a myth. Watch video for more information.

May help on a bulk.

Definitely beneficial.

Several different ways. Watch video for more information.

How is he performing now? If he is having a hard time with body fat and not responding to carbs as well, then maybe consider in the future.

Low glycemic alternative; modified Atkins

Does the opposite.

Depends on how conditioned and lean you are. General resistance training and clean eating will help.

Do not know; Suspect they are similar.

Count net carbs. Watch video for more information.

Probably not. Eating healthy should be focused on.

Slowly introducing carbohydrates around a workout may create benefits for Keto adaptive individuals.

BFR - Blood Flow Restriction training

Go hand-and-hand. Watch video for more information.

Depends on how well trained you are. Watch video for more information.

It breaks down fats first. Watch the video to learn more.

Norweigan Frequency study; distribute volume and periodize intensity. Watch video for more information.

Depends on your goals. Watch video for more information.

If you are in a calorie deficit, then yes it will lower your metabolism. But you are cycling calories which may sustain your metabolism.

Cycle frequency. Watch video for more information.

A little bit of carbs targeted, before you go in, triggers reward centers that make you want to train harder.

Will not gain a lot of muscle mass. Not sure why someone would do this diet.

Could really enhance adaptations.

You will cause an adaptation. I predict that cycling meal frequency is the answer. Watch video for more information.

It seems that the eight hour fast can cause you to gain muscle and loose fat; the four hour window will cause you to loose fat but not gain much muscle.

I should. Many benefits; watch video for more information.

Acute bursts of Free Radicals trigger adaptations. Watch video for more information.

Protein Turnover - protein synthesis and breakdown; Nitrogen Balance - total body protein balance-how much you are taking in vs. how much taking out

Controversial question; you do want some amino acids after your workout. Watch the video for more information.

Depends on you, watch the video for more information.

Root Beer is my absolute favorite!

To optimize hypertrophy consuming excess calories can be beneficial.

Soluble corn fibers is a true fiber and IMO's are not.

Artificial sweeteners are not going to have a negative effect on muscle hypertrophy

I don't believe it will have a negative effect on gut bacteria.

Because a lot of the studies consist of having the artificial sweeteners in profuse quantities but if you're having it with high in fat meals that will not happen.

It's more when you get to the sugar alcohols you get intolerances.

Stevia because it has more health benefits

Use a combination of low calorie sweeteners.

There is an association with lower calorie sweeteners and obesity but it doesnt means there is a direct correlation.

Amazon.com

Steady state might be burning more calories but it is increasing hunger. HIT will be burning less calories but it will keep your hunger levels lower leading to a less caloric intake.

Both but your diet is key.

The combination of the two would be most beneficial.

It doesn't really matter because walking is such a low intensity your body wont have to adapt.

No you dont.

You'll start to make adaptations within the first week.

It depends becuase everyone is different. If you're super lean around .5-1 lb a week if you're over 20% body fat anywhere between 1-5 lbs a weeks. Mainly you wont be hungry.

They increase protein synthesis.

HMB and MCT's if you need energy

HIT Cardio

Some people say yes some people say no, watch the video to learn more.

HIT Cardio, causes increase in quad muscle size.

Trying calorie cycling, or hitt training to increase mitochondria, she might be low on b vitamins.

Moderate fat mct and eggs or mct and whey.

It could work.

Fiber help feed gut bacteria, it will only have a negative impact if you cut out fiber.

Research shows that its very promising

Huge impact and an alternative fuel source.

Both; depends on goals.

Yes; overall dietary fat and overall calories will spare your own BF.

Intermittent fasting, interval training, and starting at a higher fat ratio. Train through it.

Stick to leafy greens as a base

What keeps you insulin sensitive is a lot of mitochondira in a cell. A lot of mitochondria turns over fat in a cell, the quicker you turn over fat the better it functions. You increase mitochondira in a cell by depletion of glycogen through several ways.

Both are good; MCT is a great energy source and acts as a carb by: bypassing several transport mechanisms, gets right in mitochondria rapidly, and produces keytones faster. However, olive oil has many benefits as well. MCT is when you need energy.

The longer you diet the more you adapt. The danger is that when you up your calories again, you will store them fat on a lower amount of calories. Moderate duration is best.

Targeted Ketogenic Diet would be best

One benefit of protein is you can up calories without gaining fat.

Yes because you can become more insulin resistant over a period of time.

Just gaining strength does not necessarily mean you will gain muscle. Lift in a strength range (5-6 reps) while making the move less efficient for muscle gains.

Seems to be better for hypertrophy and better for strength.

Depends on your goals.

Supersets, giant-sets, intra-set flexing, strip-sets, or anything that keeps tension on for a long time will maximize cell swelling.

No

Since you are throwing in the higher rep ranges you will get the cell swelling affect. There is controversy over cell swelling and hypertrophy. Explain BFR and wrapping when atrophy occurs.

Yes; if they stop growing consider separating them.

Variation is key. If frequency is high then be careful with the volume.

Both; your body will adapt to anything. If you are used to doing a certain amount of sets, eventually you will adapt to that. If you varied the sets and reps your body will not be used to it. Training an area more than once a week will cause more gains.

You become more insulin sensitive after you train depending on what you train. If you caused a lot of muscle damage you can become insulin resistant. More concentric loading like windgate and/or sprinting when you do not cause a lot of damage, you can take in more carbs. The more damage the more careful you should be with carbs that day.

In recent studies, they have compared slow vs. fast eccentric movement and found that the fast tempo has more muscle damage, greater strength gains, and volume is higher. That does not mean no control or bouncing the weight. Select a tempo that is fast enough with still mind muscle control. During a fast tempo, you also load the muscle more vs. a slower tempo.

Yes; reverse grip bench does activate the clavicular portion of pectoralis major. The problem is the increased shoulder flexion which puts the shoulder in a compromised state. So the intensity cannot be maximal. If you lower the load and work in a higher rep range, then reverse grip can be beneficial on upper chest activation. Depends on your strength gains.

Berberine - 0.5 grams/ 3x a day before a meal

Found you loss muscle mass because you never keto adapted. During bulking, I do not think you will lose muscle but you may not adapt either. More research needs to be done. Maybe targeted Keto.

Train hard and optimize protein intake.

MCTs convert to ketones; there is good data that suggests that ketones might spare LBM.

ForYouFit Machine - electrical stimulation while training with weights. Has shown more muscle damage in untrained individuals vs. trained individuals while weight training.

By nature, should not do HIIT before you train because of fatigue.

High intensity cardio and low intensity cardio. Take low intensity cardio out and keep interval training. For conditioning sake, so you will not become insulin resistant during the off-season, doing cardio year round is good.

Yes, studies show that training both in the same week can have benefiting affects.

Yes it does activate the upper pecs. The problem is that the motion gives you more shoulder flexion which puts them in a compromised situation. They become less stable so you will not be able to lift as high of an intensity as incline.

When your metabolism lowers there are several reasons why. As a result you loose BM which is metabolically active. Since you loss tissue you will not have a lot of tissue to feed. Do not slowly go back up in calories; the longer you are in a calorie deficit the worse off your metabolism will be. You will stay lean longer but then blow up. Get back up to where you were. Stay there until you reach maintenance calories, then from there add in calories. Also, studies show that if you up protein by a high amount you are likely not going to store fat.

Select the modified intermittent fast which is 500 calories every other day. Studies show when you fast all day, you lose a lot of muscle. It may also be difficult to build muscle during a fast. Also another study has shown that an eight hour fast is best for maintaining muscle and loosing fat. The four hour window is so tight that you probably will not be able optimize protein balance throughout the day.

Research has shown that Ketogenic Dieting may increase metabolism. Ketones, even exogenous ketones, tend to increase brown adipose tissue which is full of mitochondria that elevates your metabolism. The higher your ketone levels the more of this thermally active tissue is built and the less efficient you become at storing calories. What lowers metabolism is a calorie deficit, but not the Ketogenic Diet by itself.

You might get away with a higher protein intake if you increase you fat. more research is needed.

Needs more research.

Whey doesn't have gluten but some of the fillers used might.

No benefits.

It depends on your size.

At high levels yes. At lower levels 20g or less whey is more effective

If you have high cholesterol typically it will lower especially if body weight lowers. If you are lean, research has shown the ratio to good to bad did change with Ketogenic Diet.

Metabolic flexibility - the ability to utilize carbohydrates and fats. You do not need to do sicklet Keotgenic Dieting to have carbohydrate stores. Once you adapt to Keto, you are fine. High intensities can utilize carbohydrates; if you train using high intensity you can use carbs. However, stirct Keotgenic Dieting can make you inflexible. One possible way could be targeting Ketos; having 20 grams of carbs before your workout. If you do decide to come out of Keto you need to slowly reintroduce carbs.

Yes; even if you have the same amount of muscle some individuals have more thermally active tissue (brown adipose). Gut bacteria can determine if one person is obese or not. There is a lot more variables to RMR than just body composition, gender, and age.

Called active recovery. For performance it is better.

Yes

Yes; one problem with bulking is bulking for too long can create insulin resistance because your calories get so high and you never turn on the fuel gage.

Assess a lot of things. Calorie cycling would be very improtant and getting to maintenance for a while then recovery metabolism. When you go back into your diet, cycle calories.

Get on a spin bike and have partner increase resistance as you are getting into your stride for about 10-30 seconds.

Cardio accelertaion - things to elevate your HR inbetween weight training. Yes that can count as the same thing, especially if the intensity is high enough.

HIIT can create as much mitochondria as very long duration endurance training and per minute per second more.

You do not need to cycle carbs. Sometimes people may use carbs, but you should do so targeted so it is the reverse.

Yes; people use intermittent fasting to get into Ketosis faster. Also impacted by amount and type of fat in the diet. Higher ratios of fats will get you into Ketosis more.

Three parts: intermittent fasting, glucose disposal agents, and exogenous ketones

Myostat is a controlled mechanism; puts the brakes out on gaining muscle. Creatine can inhibit myostat and it is said that some high protein diets can somewhat lower myostat. A lot more research needs to be done but a great area to look into.

No; it might have an enhancing affect on testosterone levels

If it is a true fiber count net carbs to keep gut healthy

If you want to receive an affect soon within a couple of weeks 1200mg. If you load it over a period of time, 250-500 mg over a couple months will provide an effectious dose.

Two day carb-up while dieting showed a loss in muscle because a lack of adaptation to ketones. One day carb-up strained for six hours has not been tested, but that is intermittent fasting. Intermittent fasting allows for ketone levels to increase, so likely you will be able to get right back into ketosis and still spare muscle.

Cannot really compare the two.

Absolutely; you should not linear bulk because excess calories will shut off things that keep you insulin sensitivity. If you continue to feed the cells and never deplete their storage you will not only create insulin resistance, but also decrease the number of mitochondria within the muscle.

Dependent on metabolic state; if Keto use fats, if calorie cycling use carbs, if you store fat easily use protein.

Intermittent fasting raises ketone levels which help spare LBM which will not decrease your metabolism.

Bring your calories back up to your new maintenance as quickly as possible. You may gain some fat, but it is inevitable. Once your calories are at maintenance, you can work at raising your metabolism above normal by increasing calories at a moderate rate (100-200/week) or until you begin to gain excess fat.

During steady-state cardio, anabolic hormones tend to decrease. Therefore, steady state cardio may not be good for anabolic hormones. However, if you periodize your steady-state where you're not doing it for an extended amount of time, it is beneficial for fat loss.