Scientific Evidence vs Real World Experience: When the Wheels of Science Meet Real World Traction

On this site, I've used various scientific studies to back up my claims. When I talked about supplements--such as creatine, protein powders, and pre-workouts--I backed up my claims with peer reviewed research. Likewise, when I discussed matters regarding diet--such as protein, carbs, fat, and food choice--I also used scientific literature as a source. However, when it comes to practical recommendations that are based upon solid research, real world results must serve as the ultimate barometer of success.

Just because a scientific study says that X supplement yields Y results in Z group of people, many mistakenly believe that if they use X on themselves, they will also see Y results.

Such an assumption is a mistake-and-a-half.

Broscience vs Proscience

Many people seem to posses undue reverence for science, and conversely, many people seem to lack faith in real world experience.

Broscience serves as an excellent example of a form of real world experience that many people (including myself at times) like to ignore; due much in part to the stigma attached to broscience: That it is nothing more than gym myth and lore and premised upon little to no actual evidence. To a certain extent, this stigma holds some partial truth. 

For instance, take broscience spewed from the mouth of a 20 year-old wannabe gym-rat who reads tons of muscle-building magazines, and who makes religious pilgrimages to GNC in order to buy the latest and greatest supplement to hit the shelves. The advice gleaned from this guy will more often than not be based upon little real world experience and a lot of hearsay (a.k.a., myth).

On the flip side, take broscience (or in this case, proscience) from a guy who has 20 years of hard-earned experience training both himself and his athletes. Much of the advice gleaned from this guy will likely be based upon a mix of scientific evidence and real world results; both of which, when combined, create an atmosphere of creative innovation tamed by the need to produce consistent results.

From which of the above people do you think I'm going to accept advice? I think you know my answer.

Don't go over to the dark side of the gym!

Scientific Results vs Real World Results

If you take a moment to think about it, scientific studies are really nothing more than glorified observations. We consider scientific observations weighty because they're "peer reviewed," and we often disregard anecdotal observations because they're not "peer reviewed." 

This is an example of yet another mistake-and-a-half.

In reality, there are a lot of pretty bad (and I mean really bad!) peer reviewed scientific studies out there. Real gems are hard to come by, but even when you do find a gem, you have to polish it so that it can really start to shine. The same analogy holds true for anecdotal observations. 

FYI, not going to happen!

Using All the Tools in the Tool Bag

In my experience, you need the best of both worlds. You need good peer reviewed and published research, and you need real world, anecdotal experience. Scientific research can serve as good starting place for creating practical recommendations. These practical recommendations, however, must first be fine-tuned (polished) by experience in the trenches. 

In that same vein, it's often a good idea to test your anecdotal experience against the scientific literature.

You need to polish scientific evidence with real world results, and you need to polish real world evidence with the scientific method.

Now go forth, and polish some gems!

The Best Muscle-Building Program Ever

What follows is a program that I've been working on for quite some time.

I call it EF-4/4.

EF stands for the name of this site, Emergent Fitness, and 4/4 stands for the 4 main lifts that this program revolves around and the 4 weeks it takes to complete one of this program's cycles.

I can honestly say that the program that follows will work. It will make you stronger! It will make you bigger! It will make you (insert whatever)!

Keep in mind though, this program will not work if you just read about it here and fail to apply it.

Be aware that this program is not for beginners. If you have less than 12 months of experience in the gym having used an intelligently designed beginner routine, then this program is not for you.

By the way, I'm not responsible if you follow my advice and get hurt. It's your personal decision to follow my advice, and it's your personal responsibility to ensure that you're physically fit enough to follow this program. Don't do anything unless you feel you have thoughtfully considered the potential consequences. Also, be sure to contact your doctor before you perform anything like the program below.

The Program in a Nutshell

I derived inspiration for this program from my desire to meld the periodized progression of Wendler's 5/3/1 with the logic and intuitive sensibility of reverse pyramid training (RPT).

Like 5/3/1, this program involves 4 week cycles ("waves" as Wendler refers to them) with core progressive emphasis placed on the bench press, standing press, squat, and deadlift. These four lifts are the "money-makers," so to speak, therefore, they comprise the backbone of this program.

Unlike 5/3/1, this program uses an RPT progression, rather than the sort of pyramiding progression that Wendler's program utilizes.

Important Things to Know

Training Max (TM) = 90% of your estimated 1 rep max.

Estimated 1 Rep Max (e1RM) = Your calculated 1 rep max, which is based upon your maximal performance using a sub-maximal weight. Your e1RM equals [(weighted lifted) x (max reps performed) x (0.0333)] + weighted lifted. I recommend testing your e1RM for bench press, standing press, squat, and deadlift before you begin doing this routine.

(+) = Get as many reps with good form (DO NOT COMPROMISE FORM) as possible beyond the number of reps prescribed. This concept is crucial in making this program work.

All percentages are based on your TM.

Warming Up

Before you dive straight into your first work set for bench press, standing press, squat, or deadlift, it is critically important to perform warm-up sets, which play an important role in warming up your muscles and preparing your nervous system for what is about to come.

Your warm-up sets will be as follows for the main lifts each week:

• Week 1: 1 x 5 x 40%TM; 1 x 5 x 50%TM; 1 x 3 x 65%TM; 1 x 1 x 75%TM
• Week 2: 1 x 5 x 45%TM; 1 x 5 x 55%TM; 1 x 3 x 70%TM; 1 x 1 x 80%TM
• Week 3: 1 x 5 x 50%TM; 1 x 5 x 60%TM; 1 x 3 x 80%TM; 1 x 1 x 85%TM

Top Set/Progressive Set

After you've completed your warm-up sets, next comes the top set (or the progressive set). This is the most important set of the day. Your performance here will be the measuring stick by which you gauge your progress over the long haul for bench press, standing press, squat, and deadlift. Be sure to take these sets to the point of concentric failure, but once you've reached this point, go no farther. If you have to compromise form to force out a rep, then said rep does not count.

Here's how these sets pan out for each week:

• Week 1: 1 x 5(+) x 85%TM
• Week 2: 1 x 3(+) x 90%TM
• Week 3: 1 x 1(+) x 95%TM

Back-off Sets

These are to be done after the top set. The purpose of back-off sets is to get in extra volume and to compound the effort exerted during the top set. 

These are performed by lowering the weight that you used for your (+) set by 10%, and by doing the number of reps that you were able to get for your (+) set plus an additional rep. For example, if you were able to get 10 reps on your 5(+) set during week 1, you would do 11 reps with 10% less weight for your back-off set.

Never, under any circumstances, get more than 1 additional rep on the back-off set. The key to success with this program is (1) to go all out on the progressive set and (2) to hold back on the back-off set.

Here's what they look like:

• Week 1: 1 x [reps from 5(+) set + 1 more] x 75%TM
• Week 2: 1 x [reps from 3(+) set + 1 more] x 80%TM
• Week 3: 1 x [reps from 1(+) set + 1 more] x 85%TM

Volume Sets: Week 4

You may have noticed by now that the above information regarding progressive sets and back-off sets is devoid of any information regarding week 4 of the EF-4/4 cycle. Week 4 is significantly different from weeks 1-3, and thus it warrants that we give it its own separate section.

During week 4, emphasis is put on doing a greater amount of volume, as opposed to intensity, with your main lifts. 

Here are the warm-up sets for week 4

• 1 x 5 x 40%TM; 1 x 5 x 50%TM; 1 x 3 x 65%TM

And here are your work sets:

• 5 x 5 x 75%TM

Rest Between Sets

Size follows strength. For this reason, the primary goal of this program is to get you stronger, and getting stronger requires that you can give each and every set and rep that you perform your all. Therefore, it is crucial that you have sufficiently recovered between sets (including between your progressive set and  your back-off set) so as to ensure that you are fresh and uninhibited by fatigue with regards to your main lifts. This is not to say that all fatigue is bad--in fact, compounding metabolic fatigue (otherwise known as a "pump") can serve as a means for further stimulating muscular growth once myofibrilar damage has occured--however, getting stronger must take first priority. 

Strength, therefore, should be your primary objective for your main lifts.

Rest periods between sets for main lifts:

• Warm-up Sets, Weeks 1-4: 1-1.5 minutes
• Progressive Sets, Weeks 1-3: 2-3 minutes
• Volume Sets Week 4: 1-1.5 minutes (strength is not as important during this week as is your ability to get the prescribed volume of work done)

Deloading (To be done after 2 full cycles)

Deloading is crucial in ensuring long-term progression. Don't neglect doing a deload out of a misplaced sense of pride. Just do it!

This is what the deload week looks like:

• Warm-up: 1 x 5 x 40%TM; 1 x 5 x 50%TM
• Deload Sets: 3 x 5 x 60%TM

Progression

After each four week cycle, add 5 lbs. to your TM for bench press and standing press, and add 10 lbs. to your TM for squat and deadlift.

This progression may seem simple, and perhaps even restrictive for those who may be able to progress at a quicker pace, but practiced temperance and reservation is a virtue to be prized if long-term success is your goal.

Scheduling & Frequency

There is no universally ideal training frequency; there is only the particularly ideal training frequency for you. However, most people will do well training 3-4 days per week with each of the four main lifts having its own assigned workout.

A four day per week program could look like this: 

• Sunday = off
• Monday = Workout A (Bench Press)
• Tuesday = Workout B (Squat)
• Wednesday = off
• Thursday = Workout C (Standing Press)
• Friday = Workout D (Deadlift)
• Saturday = off

A three day per week program could look like this:

• Sunday = off
• Monday = Workout A (Bench Press)
• Tuesday = off
• Wednesday = Workout B (Squat)
• Thursday = off
• Friday = Workout C (Standing Press)
• Saturday = off
• Sunday = off
• Monday = Workout D (Deadlift)
• etc.

Obviously if you use the three day per week schedule, the "weeks" for this program will not represent true calendar weeks.

The Individual Workouts

Each workout, as already discussed, has as its focus one of the four main lifts (Bench Press, Standing Press, Squat, or Deadlift); however, each workout will also include accessory work for the purpose of addressing weak spots, either in your strength or in your physique, that the main lift for that day may have hit insufficiently. Though accessory work is to take second seat to the main lift, accessories are not to be neglected.

Workout A

• Bench Press: EF-4/4 Progression
• Accessories
• A Compound Push: 5 x 6-10
• A Compound Pull: 5 x 6-10
• A Bicep Exercise: 3 x 8-12
• A Tricep Exercise: 3 x 8-12

Workout B

• Squat: EF-4/4 Progression
• Accessories
• A Compound Leg Exercise: 5 x 6-10
• An Abs Exercise: 3 x 8-12
• A Calves Exercise: 3 x 8-12

Workout C

• Standing Press: EF-4/4 Progression
• Accessories
• A Compound Push: 5 x 6-10
• A Compound Pull: 5 x 6-10
• A Medial Delt Exercise: 3 x 8-12
• A Posterior Delt Exercise: 3 x 8-12

Workout D

• Deadlift: EF-4/4 Progression
• Accessories
• A Compound Leg Exercise: 5 x 6-10
• An Abs Exercise: 3 x 8-12
• A Calves Exercise: 3 x 8-12

Accessory Exercises

Use a weight that allows you to perform reps within the rep range prescribed for each accessory type. So long as you can do reps (with good form!) within the given rep range for a particular type of accessory, add 5-10 lbs. to the exercise at the next workout. If you cannot perform the minimum number of reps, lower the weight. 

DO NOT go to failure. Get some good work done, push yourself, but leave no less than 1-2 reps in the tank for each set. If you feel the need to go to failure, do so for no more than 1 set per accessory movement.

Rest 1-1.5 minutes between sets.

I recommend sticking with a particular set of accessory exercises for at least 4-8 weeks before you decide to change them out for new ones.

DO NOT do an accessory compound push or an accessory compound leg exercise during week 4. Because of the extra volume being done with the main lifts during this week, any extra pushing or leg volume to be had from accessories would be unnecessary.

DO NOT do accessories during your deload week.

List of Accessories from which to Choose

• Compound Pushes
• DB Incline Bench Press
• DB Flat Bench Press
• Close-Grip Bench Press
• Seated or Standing DB Shoulder Press
• Arnold Press
• Dips
• Push-ups
• Compound Pulls
• One-Arm DB Rows
• T-Bar Rows
• Bent-over Barbell Rows
• DB Chest Supported Rows
• Cable Rows
• Lateral Pull-downs
• Chin-ups/Pull-ups
• Close-Grip Chin-ups
• Inverted Rows
• Compound Leg Exercises
• Front Squats
• Hack Squats
• Leg Press
• Romanian Deadlift
• Glute-ham Raise
• Straight Leg Deadlift
• Bicep Exercises
• BB Curls
• EZ-Bar Curls
• DB Curls
• Hammer Curls
• Cable Curls
• Tricep Exercises
• EZ-Bar Skull Crusher
• Lying DB Tricep Extension
• Seated DB Tricep Press
• Rope-Grip Cable Push-down
• Overhead Rope-Grip Cable Extension
• Abs Exercises
• Kneeling Cable Crunch
• Kneeling Twisting Cable Crunch
• Captain's Chair Leg Raise
• Decline Bench Sit-up
• Side Bends
• Calf Exercises
• Any Standing Calf Raise
• Any Seated Calf Raise
• Any Machine Calf Press
• Medial Delt Exercises
• BB Upright Row
• DB Upright Row
• DB Lateral Delt Raise
• Rear Delt Exercises
• Rear Delt Row
• Seated DB Rear Delt Raise
• Standing DB Rear Delt Raise

Closing Comments

Though I've entitled this post "The Best Muscle-Building Program Ever," don't believe for a second that a "best" muscle-building program actually exists. This program is one method among many. Nevertheless, it is a program that will work. 

All you need to do is apply the methods outlined above. Don't over-analyze. Just do.

How Often Should You Consume Protein to Build Muscle?

People have discussed the interrelationship between protein consumption and muscle-building for years. What do we actually know about protein timing as it relates to our ability to optimally build muscle? In all honesty, despite what you may have heard, the science of nutrition and muscle-building is still in its infancy, and much of what we claim "to know" about these topics is based upon speculation and educated guesses. Nevertheless, we are not totally in the dark.

Optimal Amount of Protein per Meal

Before we start to discuss the "how-often" of protein consumption, it seems appropriate to first figure out the "how-much." Paddon-Jones et al. demonstrated that 15 grams of essential amino acids was sufficient to stimulate protein synthesis [1], and research by Tipton et al. seems to suggest that an amount beyond 15 grams is not necessary [2]. Further research by Dr. Layne Norton et al. indicates that the amino acid leucine may be a particularly important up regulator of protein synthesis [3]. The amount of leucine required is about 2-4 grams (the dose depends on the size of the person). The amount of whole food animal protein required to get 15 grams of essential aminos, and more importantly the required 2-4 grams of leucine, varies depending upon the source. Below is a chart of various sources of animal protein and the amount of each source required in order to get the optimal amount of leucine [4]:

As you can see, the amount of leucine present in various protein sources is not uniform.

Based on the above, we could generalize and say that anywhere between 30-40g of protein (animal protein!) would be required to maximally stimulate protein synthesis. Consuming carbohydrate alongside this protein may likely serve to down regulate protein degradation as well [5].

Optimal Frequency of Protein Consumption

So now that we know the threshold quantity of protein required to maximally stimulate protein synthesis, let's further assess how often you should consume protein. Let me first say that much of what is said in muscle-building magazines regarding the necessity of consuming ridiculous amounts of protein every 2-3 hours is premised upon supplement companies' drive to sell their products. I think we can all agree that eating 30 grams of protein every other hour is incredibly inconvenient--hence why supplement companies are so adamant about making you believe that you have to consume protein so frequently. Protein supplements are by far a more convenient way to get in your protein requirements than are grilled chicken breasts or cuts of beef when you're trying to eat protein every 2-3 hours. 

Of course, the recommendation that you ought to eat protein every 2-3 hours is not entirely unfounded. Research has shown that leucine maximally stimulates protein synthesis for 2 hours, after which time protein synthesis returns to basal value [6]. However, I should note that this 2 hour figure is only relevant once leucine has reached the blood stream. If we factor in digestion, the peak increase in protein synthesis would occur after 3 hours; not 2. Nevertheless, as you can see, the notion that consuming protein every 2-3 hours maximally stimulates protein synthesis does seem reasonable--except for the fact this method doesn't actually work.

As it turns out, once protein synthesis has been maximally stimulated and has reached its peak at 2-3 hours post absorption, it cannot be re-stimulated for another 1-2 hours. In other words, eating the required 30-40 grams of protein every 2-3 hours is too frequent. In actuality, the better frequency (at least in relation to the short-term physiological effects of protein consumption) is more like every 4-5 hours. Protein synthesis cannot be up regulated any more often than this frequency.

Putting Things Together

Let's recap: (1) 30-40 grams of protein is sufficient to maximally stimulate protein synthesis, and (2) consuming this 30-40 grams of protein more frequently than every 4-5 hours is unnecessary. In practical terms, a potential protein timing protocol (and this is what I do currently) might entail eating at least 30-40g of animal protein for breakfast, lunch, dinner, and before bed. If you were to feel the need to consume snacks between these meals, I would advise making these snacks low protein since any additional protein consumed within the 4-5 hours between meals would do nothing to further stimulate muscle anabolism (unless of course you're having issues with hunger, in which case a high protein snack might be a good idea for satiety and psychological purposes).

There is no need to consume 6-8 high protein meals every day, day after day in order to build muscle. Eat a high protein breakfast, lunch, and dinner, and maybe a high protein meal before bed, and keep getting stronger in the gym. That's all there is to it.