A Surefire Formula for Fat Loss & Muscle Building

It's been a good long while since I've written a post. In my defense, I've been busy.

Busy doing what?

Busy writing a book, that's what!

The health and fitness industry is writhing with pseudo-theories and bogus science, and aside from the work of a few exceptional individuals, most of what constitutes the bulk of bodybuilding literature is depressingly devoid of simple, actionable recommendations that are founded upon rigorously tested scientific principles.

Ridiculous supplement regimens, complex training programs, and voodoo diets that espouse eating no carbs past 6:17 PM because they'll disrupt x, y, and z are nowhere to be found in what I'm writing. Though the science behind my recommendations may be complex, the practical implications of the science are straightforward and simple.

Not only will I show you how to effortlessly lose fat and build muscle, I'll also cover various topics such as: "clean" eating, how often you should eat protein, what sorts of foods will help you to fill satisfied during a diet, and much more.

When will this book be available?

Not for awhile, I must admit. As it turns out, writing a book requires time. I don't want to skimp on any details or leave anything to chance with my book. My goal is to do my best to deliver a quality product, and quality does not come rapidly. Just know that the book is coming, and it's coming soon (hopefully!).

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.

Supplement Review: "VolcaNO"

I figured it was time, yet again, for a supplement review, and today's pick certainly has a tall order to fill. VolcaNO, by Force Factor, supposedly does the following (Description from GNC.com):

"You’ve undoubtedly heard of L-citrulline, creatine, and agmatine, but you’ve likely never seen all three in a single pre-workout supplement. That’s because VolcaNO is one of the first of its kind- different from any formula ever developed. The unrelenting combination of red-hot muscle-building power ingredients is what sets VolcaNO apart from the competition.

As soon as you take VolcaNO, the rock-crushing blends get to work igniting the production of nitric oxide in your body. Like gasoline poured on a fire, L-citrulline is the primary catalyst for nitric oxide creation in VolcaNO. As your body produces more nitric oxide, your endurance will start to climb, and your strength and power will increase to help you blast through to your last rep. 

The second core ingredient in VolcaNO is CON-CRET®, a revolutionary form of creatine. Creatine delivers serious energy and power to help you get the results you want in the gym. It usually comes in bulky powders that require you to drink a lot of water right before your workout, but CON-CRET is ultra-concentrated, finally making it possible to get the strength, endurance, and muscle gains you’re craving, without that sloshy, bloated feeling.

Rounding out the formula agmatine, and for good reason. Naturally synthesized by your body, this super-ingredient is quickly becoming a key part of many weightlifters’ routines. 

The benefits of VolcaNO boil down to a simple equation: smart science plus cataclysmic ingredients equal an unbeatable transformation in the gym. VolcaNO sets a new standard for pre-workout supplements. When you feel the raw power ready to erupt inside you, you’ll understand why VolcaNO is the most intense nitric oxide booster you’ve ever tried." [1]

If that's not a lot of hype, then the sky isn't blue!

Seriously, though, VolcaNO's creators make a number of claims that only beg for skepticism. But let's not jump to any conclusions just let. As usual, we must let the research speak.

What Are These "Red-Hot Muscle-Building Power Ingredients?"

VocaNO contains the following: 

• arginine alpha-ketoglutarate (AAKG)
• L-Citrulline
• Agmatine Sulfate
• L-Norvaline
• Creatine HCl
• L-Methionine
• L-Glycine

I'll investigate each of these ingredients in order.

arginine alpha-ketoglutarate (AAKG) [2]

AAKG supposedly causes an increase in nitric oxide production, leading to increased vasodilation during weight training. In other words, it should result in you getting a better "pump" and improved blood flow while lifting weights. It should come as little surprise that better blood flow will result in the increased delivery of oxygen and other nutrients to your muscles. These benefits, however, are nothing but theoretical as of now. Little research actually exists that shows AAKG actually results in increased nitric oxide production, let alone increased vasodilation. One study by Willoughby et al. revealed that AAKG had no observable effects on heart rate, blood pressure, blood flow, nitric oxide metabolites, or asymmetric dimethyl arginine beyond what could be attributed to resistance training alone. It should be interesting to note that the body has self-regulatory feedback systems. When the body detects abnormally high levels of nitric oxide, it immediately begins a cascade of events whereby nitric oxide levels are reduced.

In short, AAKG is NOT "proven" to do much of anything. Any benefits are speculative at best.

L-Citrulline [3]

L-citrulline is an amino acid found naturally in food--particularly in watermelon. It is often used for Alzheimer's, dementia, fatigue, muscle weakness, sickle cell, erectile dysfunction, high blood pressure, diabetes, heart disease, bodybuilding, increased energy, and improved athletic performance--insufficient evidence exists to support its effectiveness with regards to any of the aforementioned. In terms of improved athletic performance specifically, some evidence actually reveals that L-citrulline leads to quicker exhaustion from exercise!

Agmatine Sulfate [4]

Agmatine is considered a neurotransmitter and neuromodulator. Evidence thus far reveals that it has potential to be used in the treatment of drug addiction and neuropathic pain. It may also protect the brain from toxins and strokes. Most of the research on agmatine has been done with animals, and what few human trials we do have reveal that agmatine may be effective when injected; however, there is insufficient evidence for its effectiveness as an oral supplement. 

Agmatine actually does not pair well with L-citrulline due to some neurological effects that result from their combination. Something else to keep in mind is the fact that agmatine may inhibit the production of nitric oxide--the very substance that VolcaNO is advertised to produce!

L-Norvaline [5]

L-norvaline is purported to inhibit the production of arginase (an arginine inhibiting enzyme). L-arginine is a precursor to nitric oxide, thus it is proposed that L-norvaline will lead to an uninhibited increase in nitric oxide; however, no evidence as of yet exists to suggest that this is in fact the case.

Creatine HCl [6]

Creatine hydrochloride is yet another "new and improved" form of creatine. However, like most permutations of good old creatine monohydrate, creatine hydrochloride is in fact no better than its monohydrate cousin. The chemical structure that distinguishes creatine hydrochloride from monohydrate is negated by stomach acid, which breaks creatine hydrochloride into the basic creatine molecule. On the plus side, creatine hydrochloride is more water soluble than creatine monohydrate (However, to be honest I've never had much issue mixing creatine monohydrate in liquid). On the negative side, creatine hydrochloride is more expensive per serving than creatine monohydrate.

Some of the purported benefits of creatine hydrochloride, such as no need for a loading phase, no water retention, etc. are backed up by little evidence. There is in fact no need to "load" creatine monohydrate. Moreover, water retention is in fact one of the positives of creatine--without water retention, creatine would not be effective.

L-Methionine [7]

L-methionine is an amino acid found naturally in meat, fish, and diary, and it plays an important role in several cell functions. It is possibly effective for preventing liver damage in the instance of acetaminophen overdose, but insufficient evidence exists to demonstrate its effectiveness at treating various other ailments.

L-Glycine [8]

L-glycine may work for treating schizophrenia, leg ulcers, and stroke. Little evidence, however, exists to suggest that it is effective at doing much else.

The Overall Verdict

There is little solid, peer reviewed evidence that suggests any of VolcaNO's ingredients will do what its manufacturers promise. Some of the ingredients are benign, while others actually cancel each other out. The effectiveness of nitric oxide producing supplements is still speculative. Thus far we only have some shining consumer reviews--however, the question of whether these reviews are representative of legitimate physiological effects or of psychological effects (aka, placebo) is still up in the air. 

The only possibly effective ingredient--in my book at least--would be the creatine hydrochloride, which for all intents and purposes is likely just as effective as creatine monohydrate. I think you would do well, however, to simply take creatine monohydrate. Most of the research to date on creatine has been done with creatine monohydrate, and said research has revealed little but effective results. Creatine monohydrate is also dirt-cheap compared to creatine hydrochloride.

Oh, and by the way, though creatine can be effective when taken pre-workout, research by Antonio J., and Ciccone V. demonstrates that creatine is way more effective when taken immediately post-workout [9].

Here's what I suggest you do. Skip the VolcaNO, and just take some caffeine pre-workout. Plenty of evidence suggests that caffeine effectively enhances workout performance (the same cannot be said for VolcaNO). 

Coffee is literally my answer for everything.

A Brief Debrief on Supplements

Miracle pills, fat loss accelerators, testosterone boosters, supplements. I can't tell you how often I've read a riveting article on some game-changing pill or powder; the contents of which are "guaranteed" to be effective, "or your money back." All too often, however, these supplements turn out to be nothing more than a flashy farce.

Something which I've found to be uncannily true in life is the following: the greatest hope lies in the light, the greatest fear lies in the dark, and the greatest truth lies in the twilight. You could apply this phrase to anything in life really, and in terms of supplements, this phrase means that the truth about supplements usually lies at the mean on a spectrum between miracle and disaster. Some people (cough...Dr. Oz...cough!) like to peddle the latest life enhancing product as if it's God's gift to humanity. Others like to spout curses, and claim that the latest supplement to hit the shelves is literally the demonic in capsule form.


In reality, however, most supplements--based on my experience, the experience of countless others, and actual scientific research--are either neutral or minimally to moderately beneficial. They're usually neutral if you don't have your lifestyle and habits and check, and they're usually minimally to moderately beneficial if you've already gotten all your bases covered (i.e.-your diet, your activity, your sleep, your stress levels, etc.).

The only people (usually) who have any business looking into any kind of performance/health enhancing supplement are the people (usually) who already are doing everything, or mostly everything right in the gym, in the kitchen, in bed (I don't mean what you think I mean!), and in life generally.

As you think on what I've said above, consider this as well: healthy is not about that one thing you do or eat; healthy is about everything you do and eat and everything you don't do and don't eat.

Supplements can be helpful additions to your daily regimen, but they can never replace smart dieting and lifestyle habits.

How to Get in Shape and Build Muscle When You're 60+

I'll just lay everything on the line, right here and now--I think resistance training is the BEST possible exercise anyone can do.

Why? Because muscle mass and organ reserve are correlated with improved health, especially for older adults. Moreover, muscle mass and organ reserve (referring to the robustness of our organs and their ability to function at top notch capacity) will tend to correspond with each other--i.g. if we improve muscle mass, we might just improve our organ health as well.

However, what if, upon reading this information, you find yourself in the rather precarious position of being, well, OLD? Is there still hope for you to improve your health and quality of life via building muscle mass?

The answer is YES!

But, you may now ask--"Isn't the loss of muscle a 'natural' part of the aging process?"

Yes and no.

Some evidence does suggest that muscle wasting is a very real phenomenon with older populations, and this loss of muscle may result from a decline in metabolic efficiency. All of this, however, can be prevented, and REVERSED!

First Let's Look at Nutrition

I don't think I really need to convince you that proper nutrition is a must (these days such a thing seems like a given). However, we do need to take a look at some important nutritional strategies to consider in order to improve our chances of maintaining, and building muscle later in life.

Protein

You've undoubtedly heard a slew of reports that consuming adequate protein is a must, especially for older adults who have lost the metabolic efficiency to properly partition and utilize the protein they get through their diet. 

But how much protein is enough?

Many people will likely point to studies (such as this one) which indicate that protein supplementation--i.e. adding protein to one's diet--will improve muscle mass and strength gains.  However, other studies (such as this, this, and this) suggest that somewhat lower levels of protein consumption--even levels below the RDA recommendation--may be adequate (keep in mind that adequacy does not = optimal) to support the maintenance and growth of muscle mass and strength in older populations, so long as resistance training of some variety is involved. 

I'm not saying that you ought not consume plenty of protein.  After all, some research indicates that, for elderly populations at least, consuming up to 1.6 grams of protein per kg of bodyweight (roughly .7 grams per pound of bodyweight) will optimize hypertrophy (that's muscle growth). 

But, what if you're someone who has kidney disease? Under such circumstances 1.6 grams of protein per kg of bodyweight is way too much.  For you, I suggest sticking with the recommended amount of protein issued to those with renal dysfunction--that being an amount that does not exceed the RDA of .8 grams per kg of bodyweight.

Does consuming so little protein spell disaster? 

Not at all. Just take a look at this study wherein older test subjects consumed less protein than the RDA recommendation and still maintained and built muscle mass in conjunction with resistance training.

No Excuses!

Now Let's Turn to Exercise

There's some interesting research that suggests very little volume and frequency of exercise is necessary in order to build muscle. Such knowledge is a godsend for older populations who lack the recovery capacity and joint strength necessary to do a more demanding routine--such as one I would recommend to a 20-something looking to build muscle.

Of course, safety must be a key consideration, first and foremost, as we consider routine programming. I can't have you breaking your hip on me! For this reason, I highly recommend (HIGHLY) that you consult with your doctor/physician before you leap headlong into a weight training program. I'm not going to be held liable for your own irresponsibility. With that said, you're an adult. Do what you feel is best.

Beyond Just "Pumping Iron"

There's no better motivation than a workout buddy!

In addition to lifting weights, I also highly recommend you do some form of interval cardio 1 to 2 times per week--preferably every 4 to 5 days. This doesn't have to consist of anything ridiculous. Start out slow. Consider walking slow for 2 minutes, and speed walking for 30 seconds, on and off for up to 30 minutes. You could also do something similar on an exercise bike, on an elliptical, on a trampoline, etc. Modify the intensity for your unique situation. If you're relatively fit, go harder. If you've been relatively sedentary for the last 40 or so years, take it easy and gradually work your way to higher intensities.

I also suggest you spend up to an hour a day (or as often as possible) doing some form of non-seated activity. Low intensity activity, such as walking, is an excellent means for reducing your risk of developing hypertension, high cholesterol, diabetes mellitus, and coronary heart disease. 

The Program I Recommend

Do the following routine every 4 to 5 days--

• First, spend about 5 minutes on a treadmill, exercise bike, or elliptical to warm up and get your hear pumping.
• Then do the following exercises
• Leg Extensions (or Leg Press)--3 warm-up sets @ 50, 70, & 90% of your target weight for the day, followed by 2 to 3 work sets of 10 to 15 reps, resting 2 minutes between sets.
• Leg Curl--Same as Leg Extensions.
• Chest Press--Same warm-up progression, followed by 2 to 3 work sets of 8 to 10 reps, resting 2 minutes between sets.
• Cable Row--Same as Chest Press. (To speed up the workout, you might consider doing chest press and rows in alternating sets--doing a set of chest press, resting 1 minute, doing a set of rows, resting 1 minute, etc.)
• Seated Dumbbell Shoulder Press  (or Seated DB Lateral Raise)--Same warm up, followed by 1 to 2 work sets of 8 to 10 reps.
• Lateral Pull-down (with a palms either facing each other, or away from you face)--Same warm up, followed by 1 to 2 work sets of 8 to 10 reps. (You can alternate shoulder presses or raises with pull-downs in the same manner as the chest presses and rows)
• Time to Stretch! Follow this link to learn more!

As a note:  Regarding rep ranges, do your work sets with a weight that allows you to get at least the bottom number of reps prescribed, but no more than the top number of reps prescribed. There's no magic secret to success here. Just make sure that you're gradually working with heavier and heavier resistance from workout to workout.

As another note:  Learn the difference between soreness and pain. I'm not joking around here! If you feel like performing a certain movement is impinging a joint or a never, or anything vital for that matter, stop! Muscle soreness from working your muscles with high intensity is natural and expected, but intense joint pain is not.

In Conclusion

Don't use old age as an excuse! You can still experience a host of benefits with resistance training, even in old age, and you might just "live long and drop dead" in style as a result.

The Ultimate Arms Workout for Building Guns o' Steel!

"Curls are for girls!" They say.  Well I say, if you want bigger arms, why not do curls (and triceps extensions)?!  Keep reading to learn the "secret" exercises that will build up your arms like you've never thought possible.

I'm always open to varying philosophies regarding optimal training.  However, sometimes certain philosophical schools of thought are just plain stupid to espouse within certain contexts.  Take for example the competing methodologies of "purists" who believe people should only do compound movements to grow bigger muscles (including the arms), and "non-purists" (I don't really have a better term for this group) who think isolation movements are the truly defining exercises of any great muscle building routine.  Both methods for building muscle have their place, depending on a person's circumstances, but, holding to one or the other dogmatically is just a recipe for disappointment--and disaster.  In the spirit of utility, I think a good lifting routine will use a combination of both compound and isolation movements to achieve proportional muscle growth.

But enough with my rambling!

You came here to learn how to build bigger arms, and I plan to show you how!  

The Biceps.

The Biceps - 1) Long Head, 2) Short Head, 3) Brachioradialis, & 4) Brachialis

Training the biceps is relatively straightforward--CURL!

More specifically however, movements which involve a supinated grip (that's with your palms facing up) will better target the biceps.  As you begin rotating your hands toward the neutral position (palms facing each other) and even further to the pronated position (palms facing down) the brachioradialis and barachialis will be targeted to a greater degree.  Neutral grip curls--like hammer curls--will actually give you a solid mix between the long and short heads of the biceps with the brachioradialis and brachialis--this is why many people can hammer curl more weight than they can with supinated curls.  Pronated curls put you in the weakest curling position by taking the long and short heads of the biceps out of the equation (at least more so than other hand grips).  Still yet, going into further depth, many bodybuilders report being able to emphasize either the long or short head of the biceps by changing their grip width.  A wide grip will emphasize the short head, and a narrow grip will emphasize the long head.

The following exercises are the best (in my opinion) for building solid biceps -

• Chins, pull-ups, barbell curls, EZ-bar curls, and dumbbell curls will give you the biggest bang for your buck.  Do these exercises heavy--in the 4-6 rep range.
• Other movements such as preacher curls, incline bench dumbbell curls, and concentration curls--all known as "peak contraction" exercises--will allow you to improve your mind-muscle connection (thus allowing your to better activate your muscle fibers in the long term).  These exercises are best performed as "pump" exercises--done pyramid style.  Pick a weight that allows you to curl for 12 reps on the first set, rest 60 seconds, then with the same weight, do 10 reps, then 8 reps, then 6, another 6, and yet another 6.  Trust me, you'll be good and pumped using this rep scheme.

The Triceps

The 3 triceps heads.

Once again, like the biceps, training the triceps is not rocket science.  Nevertheless, some exercises, just like with the biceps, will be more effective for various purposes in comparison to others.  By using a wide grip, you will target the inner long head of the triceps.  A narrow grip will put more of an emphasis on the lateral and medial heads.  A pronated grip will target the lateral and medial heads, and a supinated grip will target the long head.  A V-grip will allow you to target all three heads equally.  

The following exercises will really put some size on your triceps (if you focus on getting progressively stronger with them) -

• For the lateral and medial heads, cable extensions, skull crushers, and dips will work just nicely.  Do these for 4-6 reps.
• For the long head, dumbbell kickbacks and seated triceps presses (with either an EZ-bar or dumbbells) are your best choices.  Do these in the 4-6 rep range.
• In terms of "peak contraction" exercises, use whatever allows you to really feel the triceps contract.  Use the same rep scheme here that I prescribed for the biceps.

The Ultimate Arms Routine

After a warm-up, do alternating sets of the following (rest 60-90 seconds between exercises)

• Barbell Curls for 3 sets of 4-6 reps.
• Skull Crushers for 3 sets of 4-6 reps.

Alternating sets of the following (rest 60-90 seconds between exercises)

• Dumbbell Curls for 3 sets of 4-6 reps.
• Seated Triceps Press for 3 sets of 4-6 reps.

Super-set (rest as little as possible between sets)

• Incline Bench Dumbbell Curl for 12, 10, 8, 6, 6, 6 reps.
• Rope-Grip Triceps Push-down for 12, 10, 8, 6, 6, 6 reps.

If you can do the number of reps prescribed per exercise, continue to add weight--so long as you aren't compromising form in order to cheat your way into lifting more weight!

I love arm days, so enjoy!

The Ultimate Chest Workout

So I've already written a post titled The Shoulder Workout to End All Shoulder Workouts.  Today, in the same spirit of unapologetic marketing, I plan to lay out a no BS, simple, and stupidly effective chest workout.

GROWING A BIG CHEST IS EASY!

Don't fall for the trick that there exists some muscle building secret far beyond your grasp, in the ether of unattainable truth.  In reality, building muscle requires that you do nothing more than lift gradually heavier and heavier objects.  Now, some subtle nuances do abound in this process (such as selecting more effective exercises), but, overall, you verily need nothing more than a barbell, some weights, and unrelenting determination!

ANATOMY OF THE PECZ!

1. Pars Clavicularis (or "Upper" Chest; not to be confused with the Pectoralis Minor)
2. Pars Sternocostalis (or "Mid" Chest; some people associate this with the "Lower Chest")
3. Pars Abdominialis (or "Lower" Chest)

Quite a lot of debate surrounds the anatomy of the chest; in particular, as to whether one can effectively "isolate" the "upper" and "lower" parts of the pectoralis major.  While I would say one can never truly "isolate" a part of the chest by using this or that exercise, I do say, and EMG testing has demonstrated this, you can emphasize certain fiber strands of the pectoralis major (note my emphasis on emphasize!  I love bad puns...) by attacking your chest from different angles.

Now, I know I sound like the typical "bro-scientist" when I say things like "attacking your chest from different angles," but, despite my disdain for "bro-science," some of its "theories" do have support from actual scientists.  In the case of chest training, "bro-science" has actually gotten itself on the right track (somewhat anyway).

Addressing a Common Debate

One of the controversies that surround chest workouts has to do with whether or not one can "over" work the lower fibers of the chest; thus resulting in, to put it nicely, an effeminate chest.  Often times, people may advocate using a greater ratio of incline bench presses to flat and decline presses (or dips) in order to avoid this scenario.  While I give some merit to this methodology, I tend more to say that one should do ample work for all three fiber sections of the chest, at least initially, so as to avoid under developing the chest as a whole.  Once you progress further in your training, and you think you may need additional work for your "upper" chest, feel free to do so; however, there's absolutely no need to worry about such nuances of chest training in the early stages of lifting.

Other Parts of the Chest

The pectoralis minor (which many people often mistakenly call the "Upper" Chest) lies beneath the pectoralis major.  The p. minor serves as an abductor, it allows downward rotation of the shoulders (during abduction), and serves as a depressor.  No one exercise exists for the sole purpose of targeting this muscle, however, it gets ample work from chest dips, and chins/pull-ups.

Another muscle with which many people lack familiarity is the Serratus Anterior.  This muscle bears the nick name, the "boxer's muscle;" much in part because of its involvement in elevating and upwardly rotating the scapula (that's your shoulder blades).  When you punch like a boxer, this muscle functions as an active component of performing this motion.  Exercises like shoulder presses, incline shoulder raises, and twisting chest presses will work the S. Anterior.

PUTTING THINGS TOGETHER

As I indicated in my shoulder workout post, I think working in the 4-8 rep range, using 75-85% of your 1 rep max, with a volume of no more than 4 total sets per muscle group (or fiber type) every 5-7 days works as a "sweet spot" of sorts for building muscle (especially type II fibers; which are the actual structural components of the muscle with the greatest growth potential).

So what workout do I recommend for building a "chiseled" chest?

THIS ONE - 

1. "Mid" Chest:  Flat Bench Press (with a barbell or dumbbells) for 4 sets of 4-8 reps.  (Barbell - Video; Dumbbell - Video)
2. "Upper" Chest:  Incline Bench Press (with a barbell or dumbbells) for 4 sets of 4-8 reps.  (Barbell - Video; Dumbbell - Video)
3. "Lower" Chest:  Chest Dips (weighted if you can) for 4 sets of 4-8 reps.  (Video)
4. (*Optional) Serratus Anterior:  Incline Shoulder Raise for 4 sets of 6-8 reps.  (Video)

*This is optional because you may already get enough stimulation for your S. Anterior with shoulder presses.

Notes - 

• Warm-up with 1 set of 8 reps at 50% of your target work weight, then do 1 set of 6 reps at 50%, 1 set of 3 reps at 75%, and finally 1 set of 1 rep at 90%.  Rest 1 minute between warm-up sets, and rest 2 minutes before beginning your first work set.  Only do this for the flat bench press (your chest will be plenty warm for the remaining exercises).
• Rest about 2-3 minutes between work sets.
• Once you can get the top number of reps for a given exercise, add 5-10lbs of weight, and work with that weight until you can reach the top number of reps again.

That's It!

See, I told you building a big, chiseled chest would be easy!  Now, stop reading, and start lifting!