Unfortunately, we’ve overlooked a key factor for far too long, and it’s time that changes. I’m going to show you how to lose weight as efficiently as possible by exploring the concept of carbohydrate tolerance.

We’ll cover the theory, practice, and the specific “How To’s”, along with plenty of Quick Tips along the way.

What Is Carbohydrate Tolerance?

Before we get to this critically important concept, let’s back up a minute and consider another point called insulin sensitivity. This simply refers to how responsive a particular tissue is to the hormone insulin. A tissue with high insulin sensitivity will respond quite well to this hormone, while another with low sensitivity won’t be as responsive.

This is important because insulin is known as the storage hormone, and it’s our goal to keep it as low as possible in order to lose bodyfat. In addition to the overall quantity, it’s our goal to maintain a high insulin sensitivity in muscle, but keep a low insulin sensitivity in fat cells.

That way, insulin can do its job better in muscle, but not so well in fat cells (and as you probably guessed, the job of the latter is to store fat).

Now, insulin sensitivity sounds important, and it is, but it’s been the sole focus for far too long. The parameter that comes into play, even before insulin is affected, is known as carbohydrate tolerance.

What’s perhaps even more important is that carb tolerance can even indirectly affect insulin sensitivity and hormonal control.

Quick Tip: Ideal insulin sensitivity is critical for not only the maintenance of muscle mass when on a diet, but also optimal fat loss. By optimizing carbohydrate tolerance we maximize insulin sensitivity, thereby preserving muscle and burning more fat!

So What Is It?

Although carbohydrate tolerance is similar to insulin sensitivity in many ways, it specifically pertains to the way in which our body deals with carbohydrates alone. The concept is best explained by treating our muscle as a sponge that’s responsive to carbs. For the optimal fat loss we want it relatively “dry,” so that when the time comes, it can suck up as many carbs as possible.

As long as the sponge has a little dryness to it, it’ll be able to absorb the water (a.k.a. carbs) without affecting the rest of the body. (Remember that insulin isn’t involved quite yet. This is how we maintain an optimal fat burning state for as long as possible.)

After the muscle has absorbed a relatively large amount of carbohydrates, it’s considered full, and reaches what is known as the saturation point. Only after the saturation point has been reached do the carbs begin to “spill over,” at which time insulin, and our sensitivity to it, becomes important.

Quick Tip: For an easy to conceive analogy, consider the following: if fat loss is a battle, then insulin sensitivity can be considered the reserves, while carbohydrate tolerance is the front line! Only by engaging all of the troops can we win the battle.

The Key Benefit

Having a high carb tolerance relates to fat loss because it performs a vital role: it keeps insulin levels low.
Because insulin is our storage hormone it has the double impact of not only stopping any fat loss that is occurring, but also directly induces fat storage itself. Obviously if we’re trying to cut, then having as little of this hormone as possible is a very good thing. And by having optimal carb tolerance, this is exactly what we’re doing!

Added Bonus: The Buffer Zone

Another benefit of maintaining a high carbohydrate tolerance is that it acts as a buffer zone for those times when we overindulge in carbohydrates. This ensures that these carbohydrates are not stored as fat, but rather sucked up by the muscle such that insulin levels are minimized.

One might, if in the middle of a carb binge, think of it as a get out of jail free card. The diet won’t be ruined, which can have great physiological and psychological implications.

Quick Tip: Stimulant use also greatly assists with fat loss, and can help mitigate any damage done by slipping on our diet. For more information, check out a previous Barrticle: “How to Stimulate Maximal Fat Loss.”

Getting There

So how do we enter a state of optimal carb tolerance, and subsequent fat loss? Well, there are 2 main ways: 1) Diet 2) Exercise (no surprises here).

Key 1: Diet

The most efficient way to induce a longer-term state of carb tolerance is to maintain a low carbohydrate diet. This serves to deplete muscle glycogen stores such that they’ll be far more responsive to absorbing carbohydrates. Going back to our sponge analogy, carb depleting is our practical version of drying out the sponge.

Key #2: Exercise

Our short-term path to carb tolerance is exercise, particularly that which is able to significantly deplete muscle carbohydrate stores (a.k.a. glycogen). Resistance exercise is particularly efficient at inducing an elevated carbohydrate tolerant state — something that most people take advantage of with a post-workout drink like Surge.

By combining our intense exercise and low carb diet we are setting up an optimal internal environment for fat loss.

The “How To”

Now that we understand the basics and benefits of carbohydrate tolerance, let’s take a look at how to do it, and do it well.

Killing Carbs and Bodyfat

The majority of fat loss occurs in a carb-depleted state, in part due to the improved carb tolerance that accompanies this condition. The sooner we can enter this optimal fat burning phase, the better the results. By focusing our first carb depletion day on getting into the optimal carb depleted state, we are kick starting fat loss and setting ourselves up for a successful cut. This critical first day is known as the priming phase.

The easiest way in which to enter the optimal carb tolerance zone is to dramatically reduce carbs on this day. This is because our first day isn’t about losing fat per se; it is about priming our body for a state where it is able to destroy fat. It seems like a subtle difference at first, but makes all the difference to our body.

By reducing our carbs to a great extent in the priming phase, we’re quickly able to get into the optimal fat loss zone, during which we are able to consume a low quantity of carbs in order to maintain the ideal fat burning state. On subsequent days of the diet, carbohydrates may be increased slightly such that the fat burning condition will be sustained until the carbohydrate refeed.

Quick Tip: Refeeeding will fill our muscles with glycogen and induce a strongly anabolic state. This is critical for both the maintenance of both muscle mass and training intensity.

In order to optimize these effects, excessive glycogen depleting exercise should be avoided during this short time. For this reason, only light cardio should be performed during a refeed, if any.

Divide and Conquer

Here’s a quick tip that clients love: separate your cardio and weights into different sessions, rather than trying to cram them all into one shot. This has the dual advantage of optimizing carb tolerance, and maximizing the amount of energy you can put into each session.

Because each training session improves carb tolerance, you’re getting twice the bang for your buck. This means that you’ll have double the carb tolerance compared to if you performed only a single training session.

In fact, it’s likely that you’ll more than double your carb tolerance through this method. Due to the intensity that you can offer to each bout, carb tolerance will be exaggerated relative to that of a compromised intensity session.

Double Intensity

Have you ever tried to do a hard weight session after HIIT, or vice versa? If you’re human then probably not, because both are exhausting. But for those masochists who have, you’ll likely remember that there was a serious compromise of the latter session.

This is because the intensity simply can’t be maintained for two consecutive exercise bouts, particularly when on a low carbohydrate diet. But, by splitting this intensity between two separate workouts, you are better able to focus your energies on a single task, thereby maximizing fat burning potential!

This is particularly critical when it comes to weight sessions because intensity is needed to maintain a strong anticatabolic stimulus to muscle. Without it, muscle will waste in the caloric deficit, metabolism will drop, and the diet is doomed.

Quick Tip: By splitting cardio and weights into two separate workouts, you’re preserving muscle mass! This not only helps to maintain an elevated, fat burning, metabolism, but it also ensures that you’ll look better when you’re all done!

Double Fat Loss

The exercise and diet points are great on their own, but are even more powerful when combined! If you recall, the first day of a carb depletion is critical for getting us into the optimal fat burning zone. Well, this priming phase of carb depletion is also the perfect time for a double workout day!

This will ensure maximum glycogen depletion at a time when we will benefit most from it. By training twice we also take advantage of the training-induction of carb tolerance.

Sample Plan

Day 1: Priming Phase

AM: 30 minutes of HIIT followed by 15 minutes of low intensity jogging/walking

PM: Resistance training session

Carbohydrate intake: extremely low

Day 2-5: Fat Loss Phase

AM: 30 minutes of HIIT followed by 15 minutes of low intensity jogging/walking

PM: Resistance training session

Carbohydrate intake: low

Day 6-7: Refeed

Resistance training only

Carbohydrate intake: high

Conclusions

In our quest for the ideal body we’ve been neglecting carbohydrate tolerance for far too long. By entering an optimal carb tolerant state we are maximizing fat loss and assisting with the overall ease of the diet. Try applying the tips provided and you can be sure to maximize cuts and lose fat faster and easier than previously thought!

FAQ: You’re wrong. I don’t focus on no carbohydrate tolerance and I still got ripped and swole, and girls like me now.

A: Congratulations on your success, but I advise you against closing your mind to adjustments, additions, or alternatives. Do what works for you, but remember that there’s always room for improvement.

For the sake of doings things as quickly and effectively as possible, most people are concerned with performing optimally. That’s exactly what this discussion is about: optimization. You can achieve results without considering carbohydrate tolerance, but it will be less effective and take longer. There’s no need to bother dealing with that when there’s a simple solution.

By: David Barr

Bodybuilding Motivation

BODYBUILDING MOTIVATION

Bodybuilding: Dare to Dream

Concieve Believe And Achieve

Case Study: Brian is a strength athlete who uses combat style rounds for much of his training. Among the changes we made to his diet and supplementation was the addition of beta alanine. After the implementation of the changes he reported that the rounds felt like they went by more quickly than normal, while the rest periods between felt much longer. Overall he had more strength endurance and was able to maintain high intensity throughout his training. After his initial scepticism Brian stated that he is “now a believer” in BA.
Introduction

The past decade has seen an explosion in the supplement industry, with the new products seeming to crop up on a weekly basis. Of course these products eventually fade, making way for “the next big thing.” But despite dozens of these fly by night products appearing, and subsequently disappearing, in the past few years, we’re basically left with creatine as the only gold standard performance-enhancing supplement. I like to provide objective, scientific, often scathing reviews when it comes to supplements, and have left few survivors in my wake. This is why it is such an exciting time right now – the next gold standard may be upon us. It’s called beta alanine, and if you use supplements, you could be using it for the next 80 years of your life.

What Is This Stuff?

Beta alanine (BA) is a naturally-occurring amino acid in our bodies, and is fairly unexciting by unexciting. The part we’re interested in occurs when BA combines with another amino acid, histidine, to form a dipeptide known as Carnosine. This substance normally exists in our muscles, and acts primarily as a buffer to resist changes in pH. Over the past few years, research has been released showing additional benefits of Carnosine, which is what makes it intriguing for us. What’s really amazing is that much like creatine, we can “load up” our muscles with Carnosine by supplementing with BA, and reap even greater benefits (6,7).

Buffers and Muscle Growth/Recovery

At first glance, the buffering of lactic acid by Carnosine doesn’t seem like a big deal. In fact, some may dismiss the true benefits by assuming that this simply means less of a burning sensation will occur when training. But of course, if it were as simple as that, you wouldn’t be reading this right now. The reality is that increasing buffering capacity can not only improve performance, but has the potential to increase muscle growth and strength gains. While it is intuitive that muscle fatigue and momentary muscular failure are a consequence of limited ATP (i.e. running out of energy), we can only deplete our ATP stores by a maximum of 20% (5)! It is actually a buildup of ****bolic waste that limits our muscle contraction, with H+ being the worst offender.

This is particularly true of our fast fibres, which are most sensitive to H+ and therefore highly susceptible to fatigue (5). If we were able to buffer the H+, we could maintain muscle strength for a longer time before fatigue sets in. This has implications for athletic performance where you’d have an edge of being better able to outlast opponents, and push harder before fatiguing. In fact, this ability to work harder for longer has been demonstrated to correlate directly with muscle Carnosine levels (6,13)! As far as training, the ability to push harder means a greater stimulus for adaptation for strength and muscle growth. This is especially true for the high threshold fast fibres, because these are the fibres that have the greatest capacity for Carnosine storage (8).

Carnosine and Fiber Type

Intramuscular Carnosine levels are largely fiber type dependent, in that; the faster the muscle, the more Carnosine it has (14). Taking this one step further, Carnosine itself contributes some of the contractile properties responsible for fiber typing. In other words, fast muscles may have specific contractile properties because they have a lot of Carnosine; and it is Carnosine that helps make them fast. This is supported by several studies showing that Carnosine enhances maximum contraction speed of fibres, meaning that our muscles can contract more quickly (1,15).

From this, it stands to reason that fast athletes like sprinters are known to have more muscle Carnosine than endurance athletes (9). The proper application of this concept is of critical importance, so let’s look at it in another way. It is often cited that humans have three main fiber types, which are (slowest to fastest): “Type I”, “Type IIA”, and “Type IIB” (12). Unfortunately, this is a bit of a misrepresentation, because humans do not actually have the lightning fast and powerful IIB fibres. Instead, our fastest type is a slower version called “IIX” (12).

Due to its ability to enhance contraction speed, increasing muscle Carnosine levels could conceivably move us closer to that IIB ideal! You can imagine the implications of this in everything from football to Combat Sports. Additionally, fiber type is associated with the nerve that stimulates the muscle. Meaning that fast twitch muscles are associated with “fast nerves” and vice versa. This is true to the extent that if you “hook up” a slow nerve to a fast muscle, the muscle will actually transform into a slow type (11)! One of the contributing factors to making a nerve fast is the activity of an enzyme called the Na+-K+-ATPase.

This is the enzyme responsible for maintaining the propagation of the signal down the nerve to its effector organ (such as muscle). Carnosine has been shown to not only enhance the activity of this enzyme (2), which could cause quicker muscle contraction, but also protect it against oxidative damage (3). Why do we care about this? Studies have shown the specific susceptibility of this enzyme to oxidative damage, which has been theorized to contribute to the observed decrease in Na+-K+-ATPase activity following exercise (4). This decrease in enzyme activity is associated with decreased force output and contributes to muscle weakness following exercise (4).

Exercise -> Oxidative Damage -> Decreased Na+-K+-ATPase Activity
Decreased Na+-K+-ATPase Activity -> Decreased Force Output -> Decreased Performance

If Carnosine levels are elevated, they may protect against damage to our nerves, allowing them to fire at a faster rate then if damaged. Practically speaking, instead of performing at 90% the day after exercise, Carnosine may help you perform closer to optimum level. This is particularly useful for athletes who are repeatedly using the same muscles, without the ability to simply rest and recover for a few days.

Enhanced Recovery

It is often thought that the recovery of the nervous system is slower than that of the muscle itself, which is why we occasionally need up to a week between training sessions on the same muscle group. Unfortunately, this discrepancy between recovery times could mean that our muscles are fully healed, adapted, and ready to go again, but the delayed recovery of our nervous system is holding us back. Because muscle tissue only maintains this hyper-adapted state for a short time, waiting for our nervous system to catch up could mean that we miss an opportunity to train when our muscle tissue is at its peak.

By protecting nerve cells against oxidative damage, Carnosine may lead to synchronous muscle and nervous system recovery, and ultimately facilitate training while each tissue is optimized. This could not only provide a more powerful training stimulus (6,13), but the advantages of being able to train more frequently are clear. Granted, this is purely theoretical, but it is best to explore every theory when trying to understand a new supplement. In terms of direct practical application, strength athletes and powerlifters are most concerned with neural recovery. This makes BA supplementation perfect for these athletes who want to keep the nervous system running quickly and efficiently.

Creatine and Carnosine

Although BA and creatine have been compared, it is often wondered how these two supplements would interact with one another. In actuality, these two supplements complement each other extremely well for enhancing performance. In fact, they fit together so well that there may be a synergistic interaction between them – that is that their combined effect may be greater than the sum of their individual effects. Additionally, both allow a person to work harder: creatine provides more energy and BA buffers the metabolic waste, which ultimately results in enhanced performance.

Steroid-Like Effects

One of the lamest marketing ploys used by supplement companies was the claim that their product would yield “steroid-like effects.” No one is moronic enough to us this term now… but then again, does Carnosine supplementation yield steroid-like effects? By definition, YES it does! Now, does this mean that you’ll quickly throw 50lbs on your bench or gain 10lbs of muscle in a week? Well not exactly, because the effects or BA supplementation are “steroid like” in terms of type of effects, not in magnitude. This effect similarity is evidenced by the fact that BA will allow for increased work capacity and resistance to anaerobic fatigue. Again, revisits the idea that you can push harder to get a stronger stimulus for muscle adaptation (6,13).

With regard to on-field performance enhancement, being able to resist fatigue while maintaining a high muscle force output will optimize the overall execution of your task – and your opponents. Taking this one step further, it is interesting to note that among the factors influencing muscle Carnosine concentrations, androgens are critical. It has been shown that Testosterone levels regulate Carnosine concentration, with higher Testosterone resulting in greater muscle Carnosine (10). This means that the effects of androgens can be partially attributed to increasing Carnosine levels! Based on the similarity between types of benefits from both BA supplementation and androgen use, it shouldn’t be surprising that the two are so closely related. Even if you don’t use BA during your cycle of anabolics, its necessity in Post Cycle Therapy is evident.
Potential Downsides

As with any new product, there is always concern about side effects, and rightly so! Fortunately, as a naturally occurring substance in our body, enhancing Carnosine levels has a predominantly positive effect. The only reported “side effect” is an initial tingling feeling in the hands and feet when too much is taken. This temporary effect is not unhealthy at all, but rather involves the mild stimulation of sensory nerves that dissipates with continued use. Interestingly, many athletes report that they enjoy this feeling for one reason or another, while some feel nothing at all. Taking smaller, more frequent, doses have been shown to completely abolish this effect (8).

Who Uses Beta-Alanine

Much like creatine, one of the strong points of BA is that its use as a supplement is widely applicable, by both athletes and those interested in changing their physique. The people who benefit most from BA supplementation are the same as those who benefit from creatine. These athletes play sports including: football, hockey, wrestling/MMA, track etc. The ability of BA supplementation to enhance contraction speed, even makes it useful for sports like table tennis, where quickness and agility are paramount. Of course, BA is perfect for people looking to gain muscle and strength – just like creatine. Finally, due to the potential of enhancing neural recovery, beta alanine supplementation works well for strength athletes and powerlifters.

Summary of Effects

In summary, the following effects are noted due to Beta Alanine supplementation:

* faster muscle contraction
* resistance to anaerobic fatigue
* increased stimulus for strength/muscle recovery
* enhanced neural protection and recovery

Conclusions

There are few supplements around these days that we can actually trust, so it’s pretty exciting when something like Beta Alanine comes around. With the numerous benefits to the human body, coupled with the observed increase in athletic performance, Beta Alanine is sure to be around for years to come!

References

1. Avena RM, Bowen WJ. Effects of carnosine and anserine on muscle adenosine triphosphatases. J Biol Chem. 1969 Mar 25;244(6):1600-4. 66% increase in activity

2. Boldyrev AA, Stvolinsky SL, Tyulina OV, Koshelev VB, Hori N, Carpenter DO. Biochemical and physiological evidence that carnosine is an endogenous neuroprotector against free radicals. Cell Mol Neurobiol. 1997 Apr;17(2):259-71.

3. Boldyrev A, Bulygina E, Leinsoo T, Petrushanko I, Tsubone S, Abe H. Protection of neuronal cells against reactive oxygen species by carnosine and related compounds. Comp Biochem Physiol B Biochem Mol Biol. 2004 Jan;137(1):81-8.

4. Fowles JR, Green HJ, Tupling R, O’Brien S, Roy BD. Human neuromuscular fatigue is associated with altered Na+-K+-ATPase activity following isometric exercise. J Appl Physiol. 2002 Apr;92(4):1585-93.

5. Green HJ Mechanisms of muscle fatigue in intense exercise. J Sports Sci. 1997 Jun;15(3):247-56.

6. Harris RC, Hill C, Wise JA. Effect of Combined ß-alanine and creatine monohydrate supplementation on exercise performance. Medicine & Science in Sports & Exercise. 35(5) Supplement 1:S218, May 2003.

7. Harris RC, CA Hill, HJ Kim, L Boobis, C Sale, DB Harris, JA Wise,. Beta alanine supplementation for 10 weeks significantly increased muscle carnosine levels. FASEB J. 19(5) II 566.8 2005

8. Harris RC, DB Harris, HJ Kim, CA Hill, L Boobis, C Sale, JA Wise. The distribution of Carnosine in different muscle fibre types with beta alanine supplementation. FASEB J. 19(5) II 665.36 2005

9. Parkhouse WS, McKenzie DC, Hochachka PW, Ovalle WK. Buffering capacity of deproteinized human vastus lateralis muscle. J Appl Physiol. 1985 Jan;58(1):14-7.

10. Penafiel R, Ruzafa C, Monserrat F, Cremades A. Gender-related differences in carnosine, anserine and lysine content of murine skeletal muscle. Amino Acids. 2004 Feb;26(1):53-8.

11. Pette D. Fiber transformation and fiber replacement in chronically stimulated muscle. J Heart Lung Transplant. 1992 Sep-Oct;11(5):S299-305.

12. Pette D, Staron RS.Transitions of muscle fiber phenotypic profiles. Histochem Cell Biol. 2001 May;115(5):359-72.

13. Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K. High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting. Jpn J Physiol. 2002 Apr;52(2):199-205.

14. Turinsky J, Long CL Free amino acids in muscle: effect of muscle fiber population and denervation. Am J Physiol. 1990 Mar;258(3 Pt 1):E485-91

15. Yun J, Parker CJ Jr. Biochim Biophys Acta. 1965 Oct 25;110(1):212-4. The effect of carnosine on myofibrillar ATPase activity. 60% increase in activity

By: David Barr

Whatever a person’s goal may be (preparing for a bodybuilding show, photoshoot, wedding, beach season, spring break, etc.), this workout will help you bust through your plateau. However, it is important to remember that this is just one workout and will only provide a potent stimulus when you are not used to it. So the best way to incorporate it is to do it if you never have before or if it’s been a while. Also, when you get adapted to it and lose the great pump or high, simply go back to another workout routine and come back to this workout at a later date. The important thing is that you now will have a new fat-scorching and muscle-building workout to add to your array of workout regimens! This workout can be performed as little as once every other week to two times a week on non-consecutive days.

Super-Set Bodyfat Shredder Workout:

10-min Warm-up: 5-min bike (80 RPM or above), then 5-min stair-mill (interval program – pick one speed high, one speed low) OR 5-min jogging (5-8 mph depending on fitness level).

Bodyweight Cross-Fit Circuit: Repeat circuit twice.

*Burpees: 20 reps.

Push-ups: 30-50 reps.

Inverted Rows: 25-40 reps.

Kettle swings: 20-30 swings using 15-20 lb kettlebell.

Exercise ball jacknife + pike: 20-30 reps. Simply perform a ball tuck rolling ball toward navel while tucking knees to navel. Then straighten legs and perform a pike. A pike is with straight legs, lift butt and hips to sky making in V-shape with body.

* I prefer to have my legs wide when I kick my feet back. When I kick them up I have them together. As a personal trainer, I also have my clients perform it this way. It reduces/dissipates the load on the lowerback.

Resistance Training Metabolic-Enhancement Workout: It is very important to focus most on how quickly you start the ensuing exercise once your done the previous one! Be fast, but under control! All you will need is 20-40 lb dumbbells depending on your strength.

Circuit Description: For first exercise, with dumbbells held on shoulders, straddle bench and sit down until you are sitting on bench, then stand up. Once this exercise is done, immediately lay down on same bench and do chest press. After the chest press, go right into the 1-arm dumbbell row for each side. 3-5 sets non-stop! 3 sets is minimal and will provide great results. 4-5 sets will yield even better results! Whatever you chose, you will not lose!

1) DB Bench Squats: 3-5×15

2) DB Chest Press: 3-5×15

3) DB Row: 3-5×15

Workout Rationale:

I find that this workout meets all the markers for serious fat-loss. First, we start with a progressive warm-up that will immediately tap into carbohydrate stores for energy and prepare the body effectively for what is to come (4). Then we will continue this on-slaught with a high-intensity interval training (HIIT) bodyweight cross-fit circuit. This circuit will keep the pulse rate elevated, such that one will be burning calories at a higher rate the entire short duration of the circuit (15, 16), but also creating an afterburn or excess-post-exercise oxygen consumption (EPOC) effect that will augment caloric expenditure even further by way of elevating resting metabolic rate (1, 3, 10, 11) and also making the ensuing super-set weight training more difficult to do. Then, we finish off the HIIT with a more gradual, but efficient dumbbell super-set circuit. Many people can sometimes get carried away with heavy load training, but the reality is, if the workout is challenging, the body will get stronger regardless of the weight being lifted (2, 6). More importantly, one will burn more calories with a higher volume workout using moderate loads versus a high-load workout with a lower volume (3, 7). Moreover, this workout is much safer and easier on the body as well, which is important not only for short-term training goals, but also for long-term health goals. I find that major muscle group exercises combined with little rest lead to a favorable hormonal milieu. Both growth hormone, testosterone and other anabolic factors will be elevated from this workout. Also, substrate oxidation will likely shift more towards fat for the rest of the day, since during the workout, glycogen was the main energy substrate (11, 12, 13, 14). This happens for two reasons: 1) The body places a higher priority on glycogen if we place a higher demand on it by the way in which we workout; 2) The body will have lower resting glycogen stores, so while the body shuttles consumed carbohydrates and proteins into our muscles, the body will burn more stored fat for energy to fuel these metabolic processes (11, 12, 13, 14). For those who want to ride out this wave, performing 10-15 minutes more of cardio at the end of this workout will certainly accelerate fat-loss even more. Research has shown that as little as 10-15 minutes of aerobic exercise after an anaerobic workout can lead to greater fat oxidation (5, 8). This workout is certainly not the be-all, but it can make a dramatic difference for those who are stuck in a rut or need a new challenging workout to boost progress!

References

                     1) Borsheim, E. & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption, Sports Medicine, 33(14), 1037-1060.
            2) Burd et al. (2010). Low-load high volume resistance exercise stimulates mucle protein synthesis more than high-load low volume resistance exercise in young men, PLoS one, 5(8), e12033.
            3) Da Silva et al. (2010). Effects of different strength training methods on postexercise energetic expenditure, Journal of Strength and Conditioning Research, 24(8), 2255-2260.
4) Drummond et al. (2005). Aerobic and resistance exercise sequence affects excess postexercise oxygen consumption, Journal of Strength and Conditioning Research, 19(2), 332-337.
           5) Goto et al. (2007). Effects of resistance exercise on lipolysis during subsequent submaximal exercise, Medicine and Science in Sports and Exercise, 39(2), 308-315.
            6) Hoffman et al. (2003). Effect of muscle oxygenation during resistance exercise on anabolic hormone response, Medicine and Science in Sports and Exercise, 35(11), 1929-1934.
            7) Kang et al. (2005). Evaluation of physiological responses during recovery following three resistance exercise programs, Journal of Strength and Conditioning Research, 19(2), 205-209.
            8 ) Kang et al. (2009). Effect of preceding resistance exercise on metabolism during subsequent aerobic session, European Journal of Applied Physiology, 107(1), 43-50.
            9) Kelleher et al. (2010). The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults, Journal of Strength and Conditioning Research, 24(4), 1042-1051.
            10) Kiens & Richter (1998). Utilization of skeletal muscle triglycerol during postexercise recovery in humans, American Journal of Physiology, 275(2 pt 1), E332-E337.
            11) Kimber et al. (2003). Skeletal muscle fat and carbohydrate metabolism during recovery from glycogen-depleting exercise in humans, The Journal of Physiology, 548, 919-927.
            12) Schoenfeld, B. (2011). Does cardio after an overnight fast maximize fat-loss? Strength and Conditioning Journal, 33(1), 23-25.
            13) Tesch et al. (1986). Muscle metabolism during intense, heavy-resistance exercise, European Journal of Applied Physiology and Occupational Physiology, 55(4), 362-366.
            14) Tesch et al. (1998). Skeletal muscle glycogen loss evoked by resistance exercise, Journal of Strength and Conditioning Research, 12(2), 67-73.
            15) Tremblay et al. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism, Metabolism, 43(7), 814-818.
            16) Yoshioka et al. (2001). Impact of high intensity exercise on energy expenditure, lipid oxidation and body fatness, International Journal of Obesity, 25, 332-339.

By Ivan Blazquez, M.Ed, B.S., ACSM, NGA Pro Natural Bodybuilder, Triathlete

Do you need a refresher course in building a more massive, stronger and leaner body? We all know the basics of bodybuilding: lift heavy, eat the right foods and supplements and get plenty of rest, but at times we forget a few details that can make all the difference.

A tip here and a piece of advice there can build up into one strong arsenal of knowledge. Little by little we can move beyond our limits and accomplish what we once thought was impossible.

Here are 60 short reminders to get you to the next level in your quest fortransformation. So find a seat, drink your protein shake and take a few notes, class is about to begin.

20 Training Tips

Use Compound Lifts: Utilizing multi-joint movements such as bench presses, pullups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.

Rest One To Two Minutes Between Sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.

Use A Weight You Can Handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that yourtraining partner is helping on the first rep.

Use Proper Form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.

For The Majority Of The Time Use A Rep Range Of 6 To 12: This is the range typically used if muscle mass is what you are after, butstrength will come also.

Try Low Reps Occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.

Try High Reps Occasionally: High reps can sometimes kick-start alagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!

Train More Frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.

Train Less Frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.

Try Doing Drop Sets For Stubborn Body Parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!

Use Antagonistic Supersets: This is the old technique Arnold used quite often. Superset chest with back, triceps with biceps, andquadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pullups for a set. Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump!

Once Per Month Do An All Negative Workout: Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press andmachine shoulder presses.

Rest/Pause For The Big Lifts: This technique is great for the “big lifts” such as bench presses (all angles), leg presses, shoulder presses, andarm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds. Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this.

Use Forced Reps Sparingly: It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps. Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps.

Blast Through Weak Points With Compound Supersets: A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to “wake up” more muscle fibers to get it to react.

Use These Intensity Techniques Sparingly: The last thing you want to do is run into the overtraining state. Use them once per week and one at a time.

Hydrate: Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal.

Set A Time Limit: Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.

Simplify: If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks.

Take Off: Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our “batteries.” After a few days away you will be ready to get back at it with a brand new attitude and muscle pump!
20 Nutrition Tips

Eat Plenty Of Protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.

Eat The Right Kinds Of Protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whiteswith a few yolks, skim milk and fat-free or low-fat cottage cheese.

Eat The Right Kind Of Carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.

Eat Healthy Fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.

Eat Your Fruits And Vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, phytochemicals,vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.

Consume Fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.

Don’t Eat Too Much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.

Eat A Surplus While Bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!

Eat Into A Deficit If Dieting: The same holds true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.

Protein For Breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!

Complex Carbs For Breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.

Carb Fuel Pre Workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.

Fast-Acting Protein Pre Workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.

Quick Protein After Training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.

Simple Carbs Post Training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.

No Fats Immediately After The Gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.

Curtail The Carbs At Night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.

Cycle Calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.

Cheat Once Per Week: This is similar to the last principle. Have one meal or entire day per week of whatever you want – within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.

Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

20 Supplementation Tips

Good Morning Whey: Immediately upon waking down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.

Pre Whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.

Post Whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.

Post Training Simple Carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid inrecovery.

Post Casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.

Casein After Dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.

Creatine Before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.

Creatine After: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.

Glutamine: As one of the most abundant amino acids in muscle cells,glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.

Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.

ZMA At Night: The combination of zinc, magnesium and additionallyvitamin B6 has actually been shown to increase IGF-1 and testosteronelevels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.

The Antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation.Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.

The Antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.

BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.

Arginine: Converted to Nitric Oxide (NO) in the body, arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.

Give Green Tea A Try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormoneand increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.

Try One Supplement At A Time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.

Not All Supplements Work For Everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.

Give Some Supplements Time To Work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.

Look To Bodybuilding.com: Bodybuilding.com has a huge selection of your favorite supplements as well as commentary on their use and effectiveness. With articles, Q and A sections and forums Bodybuilding.com has you covered.

By: Brad Borland
www.WorkoutLab.net
Photo credit: JSK photography

Name: Cliff Wilson
Age: 27
Weight: 210
Years training: 8

How did you get started?

I got started lifting after a few really embarrassing moments at the end of high school. The last day of my senior year we had to max out on the squat. A girl went before me and squatted 225 lbs. I had to go right after her and got pinned under the bar trying to 135 lbs. It was humiliating. A few weeks later I had to go to conditioning for my college basketball team. The first thing they did was do a body composition test. Mine came back that I was 6’1, 156 lbs. and 14% body fat. I was “skinny fat”. To make this worse they announced this in front of the whole team, so yet again, it was really embarrassing.  I told myself that day that I was going to make some changes. So the next day I went to the gym and started lifting.

What keeps you motivated?

First and foremost I am motivated by my wife Katie. She encourages me to be the best version of myself everyday. Not only as a bodybuilder and coach but also as a person. Secondly, I believe that whatever route you chose in life you should strive to be the best. In the end you may end up being the best and you may not be the best, but as long as you try as hard as you can then you can label your life a success because you applied yourself to a purpose. Most people go through their entire life sleepwalking and never even try to achieve something meaningful. I never wanted to be like that.

What have you achieved since you’ve started?

Well, first off I am not “skinny fat” anymore. I did my first show in 2008 and placed 2nd in my class. This was a huge for me. Since I am naturally very skinny, my goal for my first show was just to look like I belonged. To end up getting getting second was a huge surprise to me. So I am proud of that.

I have a personal best squat of 485lbs. and a personal best deadlift of 500lbs. I am really proud of these because I have never been a particularly strong person but I am starting to get up there.

Frankly, most of my achievements in this sport have come from being a coach and trainer. I will always remember the first time one of my clients won their show. It was a great moment. Since then I have been lucky enough to help many other win shows, become pro bodybuilders, and even win professional titles. You might say that I live vicariously through my clients. haha.

Tell us a bit about your natural bodybuilding team and some of your clients.

I started to help people prep for bodybuilding shows in 2009. I fell in love with it instantly. That first year I helped 3 people get ready for their first show ever. It felt great to get people involved in the natural side of the sport. At the all my clients were just people at my local gym. We called it Team Wilson because my wife and I were running the training together and we really loved going to the shows and having a good time with those 3 guys. We were like a team. Since those first few clients had great success people started to take notice and the team kept growing. Now we prepare people for shows from all over the country. Our clients range from first time teen competitors to top level professional bodybuilder competing for world titles. I am just thankful so many people have put their trust in me. It is a real honor.

Even though I have a lot more clients than I used to I still always end up becoming friends with everyone I work with. I still like to have that team mentality. I have the best time going to shows with my clients. They are like my family. Even the clients that don’t really compete any more still stay in touch. It is great.

As far as clients to watch out for. Corynne Pero is a new pro bodybuilder that just won her first pro show and will be a serious contender for a world title for years to come. I also just recently started to work with two great amateurs that are going to make a big splash once they hit the pro ranks. The first is Mike Morea, he won’t be competing until 2013 but he packs a ton of size and I am lucky to be working with him. I think that he will turn a lot of heads the next time he steps on stage. The other is another up and comer named Will Boyd-Radford who is only 26 years old. He almost lost his life a few years back to cancer. Since then he has gained 50 lbs. of muscle back and will be looking for his pro card soon. He has the potential so do very well even in the pro level. He is pretty inspirational.

I would love to name off everyone on the team but I feel like these are the few that people don’t know as much and need to look out for.

What do you think you do differently that leads to your clients results?

I don’t think it is any one thing necessarily. There are quite a few things I do differently that most others. I think that a lot of this stems from the fact that most successful contest coaches have been coached by someone else at some point in their lifting career. Then they will take a base of what they learned and add to it. I have never been coached by anyone else so some of things I do can tend to be way different than what others may be doing. There is nothing wrong with having been coached by someone else before I just think that this has allowed me to be able to have a different perspective and maybe bring some new ideas to the sport.

I can give a few examples though. One of which are slightly different macro counts than most would recommend. I tend to go little lower on protein than most would expect. I am also pretty light on cardio. I feel too much cardio can lead to a lot of wasted muscle. I am not saying that I never go high on cardio if someone’s metabolism demands it, but it is definitely a last resort. Then of course, I think my peak week is one thing that really puts the finishing touches on it. It is vastly different from what a lot of people do. There are more but these are just a few examples. I think all these little differences just have a cumulative effect.

Can you tell us a little more about that peak week?

I actually call it the rapid backload peaking method. It is called this because I quickly load massive amounts of carbohydrates at the end of peak week. Hence the name rapid backload. The whole process is highly dependent on a proper deplete, correct ratios of sodium, potassium, and water, plus the correct timing during the loading process. Last but most importantly, is finding the right amount of carbs to load for every person. I really believe that most people have drastically underestimated the effects of glycogen supercompensation  and how much carbohydrate the human body is capable of storing within muscles tissue.

I have found that I can have some people take in up to 1600 grams of carbs the day before their show with zero spillover. Most people will wake up the next day 6-14 lbs. heavier and tighter than ever. I practiced it several times to perfect it   before I ever tried it on a client in a show. I knew in theory it was possible, but when I finally nailed it I looked at my wife and said “This is going to be a game changer.” I walked around with a smile on my face for a week.

What type of workout training routine do you follow?

I am addicted to lifting heavy!

My workout routine is always changing but I usually do some sort of hybrid bodybuilding/powerlifting routine. I am a firm believer that bodybuilders need to lift heavy to make improvements throughout the years. Training with higher reps will tend to give you great gains in the first few years of training, but to continue making gains after five, ten, fifteen years and beyond, you are going to have to lift heavy and get stronger. I am not saying that lighter weights and higher reps will not allow you to grow after so many years but the gains will be much more significant if you include regular heavy work.

Typically I train 4-5 days per week though. I always focus my routines around heavy compound movements such as squats, deadlifts, and bench presses or dumbbell bench presses. These take priority in my training. Although I will say I have been putting in little more volume for arms since they are a weak point of mine.

What type of diet do you follow?

My diet can be described as moderate protein, moderate fat, and high carb. Everybody’s metabolism is different and it just so happens that I can tolerate a ton of food. Right now I am eating this everyday.

Protein- 225 grams
Carbs- 690 grams
Fat- 85 grams

I will gain slowly on these numbers but I will also work in mini cutting cycles of about 2-3 weeks to keep body fat in check so I don’t get too heavy.

The types of food I eat changes everyday. Many people think that you need to eat really bland tasteless food to make progress. That is just not true you can eat foods that are considered “non bodybuilding foods” and still lose fat and gain muscle just as effectively. I think some people feel as if they are not absolutely miserable then they must not be making progress.

What type of supplements do you take and do you recommend any particular brand?

I take the basic staples of supplementation. I use the following:

Whey Protein
Casein Protein
BCAA’s
Glutamine
Beta Alanine
L- Carnitine and Acetyl-L-Carnitine
Multivitamin
Creatine Monohydrate
And various pre workout supplements

I am not sponsored by anyone so I am not going to name any particular brands. I feel there are several good companies that you can choose from though. I recommend sticking with a company that is reasonably priced but not way too cheap. If it is too expensive it is not worth it and if it seems too cheap to be true, it probably is.

What are your plans for your future in bodybuilding?

I will be competing again in 2013. I will be attempting to get a pro card for myself at that point. Although I really enjoy helping others achieve pro status I want that for myself too. This is a huge goal I have in this sport. I am not out there to just place well, I want to win and I am currently in the middle of taking 3 1/2 years away from the stage in order to put on the size to do so. I am not in this sport for second place. My motto is “Intensity is Everything” so my opponents will not work harder or smarter than me. I am just as intense with my plan of attack as I am with my training.

I also plan on continuing to grow Team Wilson. Although I have come a long way in a short amount of time as a coach, I still feel I have a lot to prove to a lot of people both as a bodybuilder and coach.

What is one piece of advice you would give to BerserkFitness viewers?

I would tell readers that to be successful you need to find a way to combine a sense of urgency with patience in your training and diet. You need to treat every day like your entire bodybuilding career depends on it but you cannot expect the results will come overnight. I have seen people ruin themselves by wanting results too fast. Things like overeating to get big fast or under eating to lose weight will absolutely kill your results. So lay out plan to give you results and follow it like you life depends on it.

“I think I’m gonna throw up!” My young training client said in a panicked voice as he was gasping for air. He had just finished a brutally hard set of squats. I couldn’t help but laugh because not more than 5 minutes ago he had bet me that he trains legs harder than anyone I’ve ever met. I could tell by the sickly look on his face that he knew had lost that bet. We were only 4 sets into the workout but we had been working at a blistering pace. On the last set I literally had to drag him to the upright position. “I am not used to taking so little rest between sets and I’ve definitely never taken squats to failure before.” He said. We made it though one more set before he went to the bathroom to revisit his pre-workout meal. I actually see this happen a lot. New clients always brag to me about how hard they train but once we get into the workout you’d think that it was their first day. It is not always that they do not train intensely on their own but rather they do not vary their training enough. Too many bodybuilders find a training style that they prefer and very rarely stray from it.

The human body is extremely adaptive, and if it is not challenged with new stimulus it will not continue to change. In part one, I discussed the importance of varying the volume and load of your workouts while not overtraining. To put together a plan that constantly challenges you with new forms of high intensity training there are other factors that must also be addressed and controlled.

REST PERIODS

Rest periods between sets are something that most bodybuilders rarely change. As with rep ranges and the number of sets used during training, most lifters find what they like best and tend to stay within that comfort zone. Rest periods are yet another tool that can be used to raise the intensity of your training.

The amount of rest taken in between sets is directly related to how much energy will be available to your muscles when the next set begins. It takes about 3 minutes after a set for muscles to recover nearly 100% of ATP (adenosine tri-phosphate) and CP (creatine phosphate), which are the two primary energy sources for a working muscle. This will allow near maximum weights to be used for nearly every set. This is why strength and power athletes take very long rest periods between sets. Taking long rest periods with heavy loads should be incorporated into every bodybuilder’s routine as this will help with the ultimate goal of progressive overload.

 Shorter rest periods between 60-90 seconds, will allow for approximately 85-90% recovery of ATP and CP ¹. Short rest periods have been shown to have a greater impact on growth hormone levels than long rest periods. Keeping breaks short works great when training for hypertrophy with moderate to light loads for high reps and more volume. Studies show the most dramatic increases in growth hormone with sets that are at least 10 reps combined with rest periods between 45- 60 seconds.²

Shorter rest periods also have the advantage of allowing more volume in a workout with less duration. Growth hormone and testosterone levels peak 60-90 minutes into training and fall quickly thereafter. If exercise continues too far beyond this point hormone levels can fall below normal resting levels and can actually remain lower for a few days.^{3, 4}

I am not an advocate of looking at the clock with a dead stare until my next set, but too often I see bodybuilders take rest periods that are all over the place. Too much talking and texting is most often the culprit. There is no need to change for Facebook status to “Blasting Bi’s and Tri’s” right in the middle of your workout. It is not acceptable for football or basketball players to text or talk on the phone during practice, so why should bodybuilding be any different? All of these are distractions that will rob you of your focus and intensity. There is no need to break out the stop watch, but appropriate timing between your sets will require paying attention and focusing on the task at hand. Leave the distractions in the locker room and your training will skyrocket to a new level of intensity.

FAILURE

Although failure is a little different than the other forms of intensity discussed here, I feel it needs to be addressed. When training to the point of momentary muscular failure heavy or light loads can still be used. It is simply continuing a set to the point where another rep cannot be completed with good form without assistance from a spotter. When most people think of really intense training, the first thing that usually comes to mind is lots of sets to failure. This is why whenever the topic of training intensity is discussed, failure training is often the point of emphasis. Just like the other forms of increasing intensity, training to failure has been a very heated topic in the bodybuilding community for decades. Many advocates of training to failure feel that a set not taken to failure is a wasted set. Detractors of failure training avoid taking any sets to failure for fear that it will lead to overtraining. Both groups have valid concerns that need to be addressed.

The rational for training to failure is that during a set, as some motor units fatigue and drop out, other motor units must be recruited for continued activity. The problem with this rational is that, by this rational, one could simply be able to exercise to failure with very light resistances and produce large gains in hypertrophy and strength. As discussed earlier, this is not true, it is well known that heavy to moderate loads must be placed on muscles to achieve maximum hypertrophy.⁵ Training to the point of failure has been shown in many studies to produce gains that are superior compared to when sets are terminated early. Although training to failure has been shown to be more effective, stopping sets just short of failure can also produce large amounts of growth. This is because overload is the primary determinant for muscle growth, not failure. Continually lifting heavier resistances for all different rep ranges will overload muscles and force adaptations. This is easier said than done as anyone that has lifted weights for many years knows. Increases in strength are not always steadily moving up at a constant pace rather increases seem to ebb and flow. This is one of the reason why taking sets to failure is effective. At some point in training, optimal gains are produced by taking sets to the point of momentary muscular failure.⁶ Failure also may be the best way to increase the intensity of a workout. Once a training session begins, testosterone and growth hormone (GH) levels will increase within the first few minutes. How high levels of both hormones go is directly related to the intensity of training. Intensity of exercise is the primary determinant for how much GH your body will secrete, while duration and volume have little to do with GH secretion ⁷. For this reason, training to failure can be a great way to increase the intensity your training and to take advantage of the increased anabolic hormone release.

One disadvantage of training to failure is that it is very taxing on the central nervous system. The nervous system is responsible for activating motor units during exercise. Although muscle tissue may be able to recover from taking many sets to failure, the nervous system will not. Some programs that call for all working sets to be taken to failure will definitely lead to overtraining. Workouts must contain both sets to failure and sets close to failure along with periods of time where no sets are taken to failure. Many of the benefits of failure training can be had by taking a set very close the point of failure. Stopping a set 1-2 reps just short of failure will allow for sufficient fiber stimulation while sparing a lot of stress on the nervous system. One thing to note is that high intensity overtraining has a much different affect than high volume resistance overtraining. The main difference between the two causes of overtraining is the effect it has on the endocrine system. With high intensity overtraining, catecholamines, which are the fight or flight hormones, actually show an increased response to training. Also, while volume related overtraining will cause a decrease in testosterone levels, intensity related overtraining will leave testosterone levels unaffected.⁸

The ultimate goal of any training program is to push as hard as possible while not overtraining. Bodybuilders are always tip toeing on the brink of overtraining and it seems that if that line is crossed the effects will be less detrimental if more intensity and less volume is used.

PUTTING IT ALL TOGETHER

These intensity boosting techniques are different from those such as drop sets and supersets. Although those are great intensity boosting techniques and should definitely be used from time to time, principles of load, volume, rest periods, and failure must be adjusted in your weight training to ensure constant and steady growth for years. These aspects of training are not independent of each other, and if one is adjusted all other must be adjusted accordingly. There is a reason nobody sprints a marathon. Appropriate levels of intensity will vary greatly from person to person depending on genetics, diet, and whether or not steroids are involved. Those who have made the choice to be natural bodybuilders have chosen a difficult road.  Natural bodybuilders must be more conscious of every single one of these points since drugs will not make up for the flaws within their training.  Be sure to take a hard look at the intensity level of your own training. In my experience, most lifters convince themselves that they are training more intensely than they actually are. Many people have no problem going from set to set with very little rest periods. Many people have no problem lifting heavy weights or doing a lot of sets. You’ll find though, that very few people have the determination to strive to be great in every aspect of the word intensity. Doing so takes a level of planning and pain that most are not willing to go through.

My young training client returned from the restroom looking pale as a ghost. Sweat was still dripping off of him. I expected him to say that he was going to head on home. Instead he looked at me with a smile and said, “Man, what a great workout. I need to do this every week. So what’s next?” I knew then that this kid was going to do just fine at his show.

REFERENCES:

1. National Academy of Sports Medicine, Optimum Performance Training for the Health and Fitness Professional: Course Manuel, 2008, 332p.
2. Baechle, T. R., Earle, R. W., Essentials of Strength Training and Conditioning, 2008, 58p.
3. Garret, W. E., Kirkendall, D. T., Exercise and Sport Science, 2000, 152p.
4. Kreider, R. B., Fry, A. C., O’Toole, M. L., Overtraining in Sport, 1998, 153p.
5. Frohlich, M., Pruess, P., Current Results of Strength Training Research: An Empirical and Theoretical Approach, 2005, 80p.
6. Fleck, S., Kraemer, W., Designing Resistance Training Programs, 1997, 20p.
7. McArdle, W. D., Katch, F. I., Katch, V. L., Essesntials of Exercise Physiology, 2006, 410-411p.
8. Chandler, T. J., Brown, L. E., Conditioning For Strength and Human Performance, 2007, 119p.

By: Cliff Wilson

The first thing you need to know is that it is perfectly normal to be craving whatever food it is that you want. The second thing you need to know is that there are ways to overcome these temptations and stay on track. But how?

Fortunately, bodybuilding.com is here to help. We are going to cover eight ways to help you avoid giving in to temptation and keeping you on that righteous path to your ultimate bodybuilding and fitness destiny.

1. Don’t Tell Yourself That You Can’t Eat Something

This is the absolute last thing you want to do. The moment you say “I can never eat this again”, it is the first thing you want. You can tell yourself that McDonalds is no longer a choice and you will want a Happy Meal. You haven’t wanted a Happy Meal since you were six years old. As a matter of fact, the word ‘can’t’ is the biggest problem here. Can’t is just a word that no one likes to hear. If you absolutely feel the need to make a statement like this, say that you WON’T eat the bad foods while you are working towards your goals. The word won’t is more appealing to the mind than can’t because you saying you will not do something is a choice while telling yourself you can’t means you are not allowed and that can be more negative. It is the best option to just stay away from statements like this.

2. Go For A Short Cardio Session When You Think You Will Give In

The best way to avoid temptation is to be nowhere near it. That is why if you feel you are about to give in and cheat, you should go for a fifteen or twenty minute walk or jog. Doing cardio will take your focus onto the task at hand and off of whatever it is you are wanting to eat. The fact that you are doing something to actually help you achieve your goal and not something to hold you back is very motivating and reinforces that you are on a mission and that you WILL accomplish it no matter what.

3. Stay Hydrated

Yes, you know water makes you less thirsty. You are probably asking yourself how water makes you less hungry. Let me explain. Studies have shown that when people are craving sweets or unhealthy foods, it could be a sign of dehydration. Sipping on a glass of ice water could help prevent you from wanting that temptation anymore. You should be drinking a gallon of water a day anyway, so this will help you get that gallon in. Like the cardio, drinking water is also a positive way to reinforce that you are working toward your goals and not giving in to something that will make your journey longer and harder.

4. Write Down Healthy Foods To Eat That Are Cheaper Than The Bad Food

One of the sure fire ways to keep anyone inspired to do something is to show that person that there is a financial reward for either doing or not doing something. I know this has helped a lot of people that I have trained and I am sure it will help you too. Name your favorite treat. Let’s say a Big Mac. Depending on where you live, a Big Mac costs anywhere from $3.00 to about $4.25. Let’s also say you ate two a week. That is $6-8.50 a week. That could be a range of $24-$34 a month. Let’s say you replace the Big Mac’s with a can of tuna. A can of tuna costs on average about 75 cents. That is about $6 a month. That means you could save anywhere from $18 to as much as $28 a month. Nowadays, that money could go a long way. Avoiding temptation can both help you get leaner and your wallet get thicker.

5. Get Support From Family Or Training Partner

Another motivation strategy is having a help line in a sense. When you think you are about to give in, talk to a loved one or call yourtraining partner. Sometimes hearing a familiar voice reminding you why you are doing this and why you shouldn’t give in to that craving is reassuring and can reinvigorate you. There is no shame in saying that you need help. It is a sign that you are committed to the cause and are willing to do what is necessary to get there.

6. Ask Yourself One Question… 

“Which is more satisfying; the taste of that food or the taste of success?”This is basically the confrontation method. This is when you just straight up tell yourself that you are not giving in. You think about your choices. You can enjoy the satisfaction of eating that cake or pizza and enjoy it for a little while and then regret it later. Or you can do what a champion does which is remind yourself that you are going to do what you say you are going to do and know that the satisfaction of knowing that you finished what you started is much greater than the food you passed up. To me that seems like an easy decision.

7. Make The Craving The Reward For Not Giving In

You can make the craving work in your favor. This is the technique that has saved a lot of people from giving in at the wrong time and is sure to help you as well. Let’s go back to the Big Mac example. You are craving it but you know you shouldn’t because of your fitness commitment. At this point, you can tell yourself that if you hold out until you meet your goals, then you can have the sandwich as a reward. You are not telling yourself you can’t have it and you are also giving yourself another incentive to stay on task.

8. Visualize/Meditate

When you think about eating something unhealthy, go to a quiet room where you can sit and relax. Turn off all the lights and close your eyes for a few minutes. During this period, think about yourself in your peak condition. You are muscular and ripped. You are in the gym and you like what you see. You are strong and healthy. Seeing this makes you glad you stuck to your guns and didn’t cheat. Having these images in your mind instead of the craving will make you want to work toward reaching your goal and the temptation should subside.

If You Happen To Cheat

Regardless of how hard we try to stick it out, the fact is no one is perfect and there is a chance that you give in. The last thing you want to do if this is the case is beat yourself up. Getting down on yourself is only going to make it worse and you might be led to temptation again. If you do happen to cheat, then do yourself two favors to ensure that this incident is an isolated one. First thing is make sure you don’t binge. Have enough to satisfy the craving and that is it. Once you feel you are satiated, get rid of the rest and move on. The second thing you do is tell yourself that from this moment on, you are going to stay on task and not fail again. The faster you get back on track, the better off you will be.

Conclusion

Implementing any or all of these strategies will help you fight off the temptations that seem to be all around you and keep you focused on what is truly important to you. No one said that this was going to be easy, but that is what makes it so rewarding when you achieve your goals.

The pectoral muscles are visually the hallmark of strength on the human body. They signify power and dominance in one’s own personal space and beyond. Most men have at one point or another pursued a stronger and more massive chest in his lifetime whether they were the recreational lifter or competitive bodybuilder.

Although many trainers spend countless hours on the bench press and pec deck machine, fewer and fewer actually build impressive muscularity in that area – instead they build monumental egos. They spend entire training sessions, sometimes lasting hours, performing set after set of every movement known to man with little or nothing to show for it.

Sure, they may become a little stronger and may gain a little muscle tissue along the way, but wouldn’t it be nice to work with a program that is both efficient and effective and produces respectable gains?

Hopefully this article will shed a little light on the infamously elusive greater pectoral development. This is not necessarily a strength program (although you will reap strength gains), but is a pectoral development program designed to increase muscle mass, development and balance from top to bottom, inside and out. To have a strong, well-rounded chest can put the finishing touches on a physique whether it is for the beach or the stage.

Quick Anatomy Lesson

The musculature of the chest is comprised of 3 2-muscle groups. Let’s take a look at each and their functions.

Pectoralis Major: Located on the front of the ribcage, this fan-like muscle originates on the breastbone on the center of the chest and attaches to the humerus near the shoulder joint. The Pectoralis Major’s main function is to bring the humerus across the chest.

Pectoralis Minor: Located underneath the Pectoralis Major, this muscle originates on the middle ribs and attaches to the caracoid process of the scapula. The Pectoralis Minor’s main function is to shrug the shoulder area forward.

Although the chest area is comprised of these two muscle groups, many exercises will influence different areas of the Pectoralis Major. Incline, flat and decline presses and fly movements will all affect this area in certain ways that can dictate development in one area over another.

Additionally, the Pectoralis Minor, sometimes activated through stabilization purposes, can also be targeted for specific development.

Chest Slab Action!

Now that you know a little about anatomy and function, let’s delve into what makes an outstanding chest. The movements and routines presented are designed to get the most out of each trip to the gym. Remember to always use good form and not to use too much weight to compromise your safety.

Flat, incline and decline bench barbell, dumbbell and Smith machine presses: these groups of movements normally make up the majority of trainers’ programs. The flat bench movements emphasize the middle and lower portions of the pectoralis major, the incline working mainly the upper and to a lesser extent the middle portion and the decline angle developing the lower “pec” area. These can all be performed with a barbell, dumbbell or Smith machine – each having their own advantages.

Barbells
Barbells are normally utilized for maximum loads and overall mass and development. They are good to use at the beginning of a routine so that the trainer can lift heavy amounts of weight early on in their program.

For barbell work, simply grasp the bar a few inches outside of your shoulder width (the best placement is a grip that positions the forearms perpendicular to the floor when the bar is lowered to the chest).

Lower the bar to the upper chest for the incline version, mid to lower pec for the flat version and the lower pec line for the decline position. Without bouncing the bar, press the weight straight back up without locking the elbows.

Dumbbells
Dumbbells have the advantage of being used in a unilateral manner to which the trainer can not only even out imbalances from one side to the other, but also allows the pecs to work interdependently so that a trainer can bring the dumbbells together at the top of the movement for a strong contraction.

For dumbbell work, execute the movement the same way but lower the dumbbells to the sides of your chest and then simultaneously press them back up and slightly toward the center without clanging the weights together.

Simply lie on a flat (for middle pecs), incline (for upper) or decline (for lower) with the dumbbells or cable “D” handles in your hands and your palms facing each other. For the cable version you will be using the universal cable machine and the pulleys in the lowest position.

Expand out your hands as if you were about to give someone a giant hug. Your elbows should be slightly bent to relieve tension from your joints. Lower the dumbbells or “D” rings to about chest level (or a comfortable position) and then reverse the movement in the same hugging motion.

Quick Hint:

This is where the two pieces of equipment differ. While using dumbbells, do not touch the weight together at the top. Bring them together until they are about six to eight inches apart – this will keep tension on the pecs. For the cable flyes, bring the handles together for an intense contraction and squeeze.

Machine Presses:
Most gyms have some version of the machine press. Just be sure to adhere to the guidelines as with presses described above – no lockout, slow on the way down and squeeze on the way up.

Machine Pec Deck:
Another favorite of gym goers is the pec deck machine. These are usually found with the pads for the forearms or with the long straight-arm handles.

The most important point to remember when performing these movements (which is similar to the fly motions discussed above) is to keep your shoulders back and expand the chest out at all times. This will ensure the pecs take more of the stress while protecting the shoulders. Be sure to squeeze for a second or two to increase muscle involvement and contraction.

Cable Crossovers:
To get that deep inner chest development and an overall complete look to the chest, nothing beats cable crossovers. These can be performed in a variety of ways dependent upon what the goal is.

For the traditional high pulley cable crossover grasp two “D” handles from cables that are set above your head and stand between the two cable towers. You will start with a slight bend at the elbow to relieve pressure from the joint.

Step forward a foot or two and begin with your arms wide open. Bring your arms forward and down in a huge arc as if hugging someone with your hands coming together at about belt-line level. Slowly return to the starting position by raising your arms in the same arc motion. This particular motion works mainly the lower and inner pec area.

Push-Ups:
Not just for boot camp anymore, this old favorite has made a comeback lately, especially amongst functional and group trainers. The push-up for most trainers seeking a better pec landscape can normally be reserved for the end of a chest routine to push just a little more blood into that area.

Quick Hint:

For even greater chest annihilation try performing a set or two of 3-way push-ups as your last exercise. Start with decline, then move to flat and finally incline with no rest between sets – that is one set!

Parallel Dips For Chest:
Also used for triceps mass, the dip can easily be turned into a major chest builder. Step inside a dip apparatus and grasp the parallel bars about shoulder width apart. As you lower your body, lean forward and let your elbows flare out. You should feel a stretch in your pecs on the decent.

For dumbbell pullovers lay perpendicularly across a flat bench grasping the inside face of a dumbbell of moderate weight. Start with the weight directly overhead and keep a slight bend in the elbows. Lower the weight back over your head in an arc toward the floor in a very controlled manner.

As you lower the weight, take in a deep breath and stretch the chest. Stretch only where you are comfortable and then reverse the motion while blowing out. Remember deep breaths will help contract the pecs.

Feel a deep stretch and then reverse the motion to rotate the barbell back toward your torso. Remember to keep the correct angle at the elbows and breathe in deeply on the decent.

Chest Slab Schedules
Perform one of the below routines 1-2 times per week with at least 4 days rest between for maximum results. Feel free to interchange any workout that would best suit your needs.

Note: Perform 2 sets of 10-15 reps on the first movement for a warm-up with light to moderate weight.

Overall Pec Builder

• Incline Bench Barbell Press: 3 sets of 6-10 reps
• Flat Bench Dumbbell Press: 3 sets of 8-12 reps
• Decline Bench Dumbbell Flyes: 3 sets of 8-12 reps
• Cable Crossover: 3 sets of 10-15 reps

Upper Chest Emphasis

• Incline Bench Dumbbell Press: 3 sets of 8-12 reps
• Incline Machine Press: 3 sets of 8-12 reps
• Flat Bench Dumbbell Press: 3 sets of 8-12 reps
• Cable Crossover: 3 sets of 10-15 reps

Lower Chest Emphasis

• Decline Bench Barbell Press: 3 sets of 6-10 reps
• Machine Bench Press: 3 sets of 8-12 reps
• Cable Crossover: 3 sets of 10-15 reps
• Parallel Dip: 3 sets of 10-15 reps or to failure

Big Wide Pecs – Width Emphasis

• Flat Bench Barbell Press: 3 sets of 6-10 reps
• Incline Bench Barbell Press: 3 sets of 6-10 reps
• Flat Bench Dumbbell Flyes: 3 sets of 8-12 reps
• Dumbbell Or Barbell Pullover: 3 sets of 10-15 reps

Chest Pre-Exhaustion

• Flat Bench Dumbbell Flyes: 3 sets of 10-15 reps
• Incline Bench Barbell Press: 3 sets of 6-10 reps
• Cable Crossover: 3 sets of 10-15 reps
• Flat Bench Barbell Press: 3 sets of 8-12 reps

Superset Blitz!

• Superset:
• Incline Bench Dumbbell Flyes: 3 sets of 6-15 reps
• Incline Bench Barbell Press: 3 sets of 6-15 reps
• Superset:
• Flat Bench Cable Flyes Or Pec Deck: 3 sets of 6-15 reps
• Flat Bench Dumbbell Press: 3 sets of 6-15 reps

You are now well-done!

By: Brad Borland
www.WorkoutLab.net

People that have followed my clients have come to know that my method for peaking has become somewhat legendary for the amount of carbs I recommend in the days before the show. Although, my peaking methods may be somewhat controversial and fly in the face of the norm, they are fully based on scientific research and the results speak for themselves. This method is one of things that has allowed me to go from having only a handful of clients and zero pros 2010, to now having clients around the country including many pros, and multiple clients in the Yorton Pro World Championships in 2011. There are many small working parts to my entire peaking process but the main components involve carbohydrates, water, and sodium. The self-sabotage that is usually seen during the final week of show prep is almost always due to the standard model for peaking. I say standard model because bodybuilding “experts” have been following the same practices for years. The truth is that most of the commonly accepted theories about peaking are just plain wrong and have no scientific basis whatsoever. The standard peaking method looks something like this. First you carb deplete for three days at the beginning of the week, then follow with a carb load for three few days before the show. Water and sodium will both be dropped either one or two days before the show. Lastly, some people will start loading up on potassium once they take sodium out. Sound familiar? It should because this is what most people still do for their peak week. Most are left wondering what went wrong come show day. Knowing how your body reacts to carbs, water, sodium, and potassium will allow you to make the right moves during the final week and bring you into show day big, full, and absolutely shredded.

CARBOHYDRATES

Carb depleting and loading will cause your body to store more glycogen that usual. This is called Glycogen Supercompensation and is about the only thing that is correct with the typical style of peaking. When you deplete your body of carbs and subsequently glycogen, your body takes steps to try and correct the imbalance. One of the ways it does this is by increasing the amount of glycogen which can be stored within the muscle tissue. So after a few days of depleting carbs your body will be ready to store higher than normal amounts of glycogen. This is why you will want to carb load after you deplete. A muscle that is loaded with glycogen will be very big and full which will cause your skin to be very tight around the muscle, making you appear both bigger and leaner at the same time. This is obviously a good thing for any competitive bodybuilder.

There are multiple methods of doing a carb up that can all be effective. Some people do a front load, meaning they carb load at the beginning of the week before a show and slowly taper their carb intake as the show gets closer. Some do a back load where they will load carbs for the 3 days prior to a show. Any carb up method can be effective as long as you achieve the goal of filling the muscles with glycogen and not spilling over. A front load has its advantages because if you spill over you have plenty of time to correct the problem. Although I had always used the front load method of carb loading in the past and it worked very well, anyone that has ever read my past articles will know that I am not concerned with what works well, I am concerned with what works the best. This led me to a carb load protocol that was somewhat controversial. I call it the Rapid Back-Load Peaking Method.

A few years ago I stopped using the front load technique and switched to a back load. The main difference between a typical back load and the back load I now use is that my new method hinges on taking in nearly all the carbs you will need in the day or day and half before the show. Hence the name- rapid back-load. This may not sound like a big deal but, this means that you must now consume enough carbs in a single day to completely stock your body with glycogen. You must also make sure that you know exactly how many carbs to consume. If you over carb, you will hold water and look blurry on show day. If you under carb you will be flat, and any carbs that you consume on show day will not really hit your muscle tissue as glycogen in time to make a difference. So you must really be familiar with your metabolism and body type. If you know exactly what you are doing there is no risk of getting it wrong. When I work with my clients I get months to become very familiar with their metabolism, so come carb up time I know exactly how many carbs they will need.

You are probably wondering why I would switch from a very safe carb up method to one that has so many risks involved. The simple answer to that is RESULTS. The main reason a rapid one-day load works better than a typical three-day load is adaptation. Every single time you make a diet adjustment you body will try to adapt. With a three day load your body will take notice that carbs are coming in on the first day. As a result, it will immediately start to take actions to undo some of the supercompensation that it created during the deplete stage. By the time the third day comes around a lot of that extra storage space that was created has been diminished. This is another reason why many people over carb on the three day back load method. With a one-day load the body does not have time to adapt to the carbs coming in. This means that far more glycogen will be able to be stored within the muscle tissue. The new method gives far better results because it more effectively takes advantage of the Glycogen Supercompensation created by the deplete.

So how many carbs should you consume during your load? Unfortunately this is not a very easy question to answer. The amount of carbs it takes for the perfect carb load is usually higher than most would think. This is usually the area where people think that I am crazy. During the 24-36 hours before pre judging, some of my clients will consume up to 1600 grams. That’s right, up to 1600 grams of carbs in a single day! You might be thinking that is absolutely crazy, but if you have run your deplete stage correctly then it will work. The trick is to know your individual requirement. 1600 grams is just about at the top of the range for carbs that I will have people consume. Most people will actually take in between 900-1300 grams. In designing a recommendation I need to take into consideration an individual’s gender, body type, metabolism, bodyweight, activity level and every possible combination of these. It is not easy, but if I am given enough time to work with someone I will be able to nail down the perfect amount of carbs that they must take in. Generally the more muscle mass you have and the faster your metabolism, the closer you will be to that peak number.

Once again you must make sure that you hit the CORRECT amount of carbs during your load because if you don’t the results can be disastrous. If you do not take in enough carbs you will look flat and small, like a deflated balloon on stage. If you take in too many carbs you will be big but you will hold too much water under your skin and your detail will be blurred, making you appear less lean. The reason too many carbs will make you hold water under your skin is that carbs draw water with them wherever they go. If you completely fill up your glycogen stores all the water will be drawn into the muscles. If you fill up your glycogen stores, then the extra carbs will have nowhere to go but the outer tissues. When this happens they will draw water to the outer tissues, causing water to be held underneath the skin and over the muscle tissue, blurring all the definition you worked so hard for.

There are other still other factors that come into play when executing this carb up method such as time of day the carbs are consumed, what type of carbs you use, how much potassium is in the foods you eat, and what time of day the you eat higher potassium foods. These little factors still play an important role but the primary concern is still how many total carbs you take in during that 24-36 hour period. I have used this carb load process for some time now and the results achieved through the rapid back load are definitely greater risk but also give much greater reward when done correctly.

WATER

One of the most common practices in a peak week is the time honored tradition of cutting water. I can’t begin to describe the looks that my clients get at shows when they walk in drinking their gallon-jugs of water. People think they have lost their minds. It is understandable why people think this though. Common sense tells us that if you don’t drink water you can’t hold water. Unfortunately it doesn’t quite work like that. You must continue to drink water or else your carb up will be essentially pointless. As I said earlier, carbs draw water to them wherever they go and this is also true of carbs within the muscle. In the absence of water carbs will be preferably stored as fat rather than glycogen. This is because glycogen can ONLY be stored in a hydrated state.2 When carbs get stored within the muscle they store 2.7 grams of water for each gram of glycogen. This means that when you carb up and your muscles become full and round, water accounts for about 75% of that size. So if you stop drinking water you can kiss those nice, full muscles goodbye and say hello to flat, small, sagging muscles. So cutting water will not only leave you smaller but also not nearly as lean. If you muscles are full they will push out against your against your skin making it tighter.

Even when I explain to people the importance of water to the peaking process, they still have a fear that drinking too much will cause water retention under the skin. The culprit for holding water under the skin is actually carbs, not water. Your muscle tissue is a lot like a bathtub with the drain open. No matter how much water you let flow into that tub it will just empty through the drain. The water in that tub needs something to stop it from emptying through the drain. The same thing happens when you drink water. Anything you drink will just be urinated out unless something stops it from leaving the body. Now let’s say I start throwing sponges into the tub. The sponges will start soaking up the water and prevent some of it from emptying out. This is very similar to what carbs do within the body. They soak up water wherever they go. When you eat carbs and drink water you body will always fill your muscle tissue first. The issues with water retention arise when you throw too many sponges into the tub. If this happens some of the sponges and water will start spilling over onto the floor. The same happens if you eat too many carbs, they will start to spill over into the out tissues, drawing water with them. This is why it is so important to eat precisely the correct amount of carbs for your carb up. The water will never find its way to the outer tissues if you do not eat too many carbs much the same way the water would not have spilled onto the floor had I not thrown so many sponges into the tub.

If you want to look your best on show day, do not cut water. This is one of the most common reasons why people are often dissatisfied with their peak come show day. The important thing is to take steps to make sure that the water you consume is kept within your muscle tissues and not underneath the skin. As long as you have consumed the correct amount of carbs no amount of water will impede your results, it will only help.

SODIUM

The last major piece of the equation to peaking correctly is sodium. Just like water, many bodybuilders also avoid sodium before a show for fear that it will make them hold water. Sodium plays many important roles in the processes of hydration and carbohydrate metabolism. Just like with other nutrients that are required by the body often times if you restrict them severely you will get an equally severe reaction. Unfortunately, it is not always the reaction you were hoping for.

There are numerous reasons that you will want to keep sodium in your diet all the way up until the day of the show. Sodium is a primary controller of blood volume. When sodium intake is low blood volume will be reduced.3 This means you can kiss all that nice vascularity good bye, and you might as well forget about trying to get a pump. This may sound like a nightmare but it happens all the time. To prove my point, think of the last time you were really lean and had a salty cheat meal. Within an hour you probably had your veins popping out and a slight pump while doing nothing more strenuous than sitting on the couch. A lot of people think that it is from all the carbs, but this is usually due to the excess sodium that usually accompanies cheat foods.

As if increased blood volume wasn’t enough there is an even better reason to leave sodium in your diet during peaking. When sodium losses occur in the body, the initial loss is accompanied by water loss as well. We have already discussed why water loss is not a good thing. As sodium and water loss continue, there will be the expected reduction in blood volume. This drop in blood volume causes your body to secrete a hormone called arginine vasopressin, or AVP for short.4 AVP has several functions in the body, one of which is causing water retention. The retained water due to AVP release will be primarily held in the extra cellular tissues, meaning under the skin. This spells disaster for any competitor on stage. AVP also causes vasoconstriction, which will further inhibit vascularity.

Many people do not realize that sodium is also necessary for carbohydrate absorption. Carbohydrates and sodium are both absorbed through a transporter called SGLT-1 which stands for sodium-glucose-transporter-1. It is called this because this transporter carries both sodium and glucose and will not carry one without the other. Even though it has been suggested that exogenous sodium is not required to ensure adequate activation of the active sodium transporters, subbing in magnesium for sodium in a glucose beverage results in less glucose absorption.5 This means that although you will still absorb carbohydrates if you cut sodium, carb absorption appears to be enhanced if extra sodium is consumed.

Lastly, sodium works with potassium to regulate intracellular and extracellular hydration. Without getting too in depth into cellular processes, sodium and potassium are moved into and out of cells by something called the sodium-potassium pump. The sodium-potassium pump is a primary regulator of cell volume. This process hinges on keeping the correct balance of sodium and potassium. When sodium goes up, potassium must go up as well. Also, if potassium levels ever go higher that sodium then the balance will be thrown off and water will begin to leak out of the muscle cells into the surrounding tissues. This is why you do not want to start loading up on potassium before you show. You are going to strive for balance above all else.

So to summarize: If you restrict sodium you will be flat, unable to achieve a pump, lacking vascularity, dehydrated, and holding water underneath your skin, all at the same time. Keep that list in mind the next time someone tells you that you should cut sodium for your next show. For these reasons I never cut sodium one bit leading up to the show. In fact, depending on the individual I may even increase sodium for the day or two before the show. Sodium levels during the final week should range between 3000-5000 milligrams per day. I will also make certain sodium adjustments on the day of the show to make sure my clients are fully pumped and vascular.

PUTTING IT ALL TOGETHER

These are the main points to my Rapid Back-Load peaking method: keep sodium intake at higher than normal levels, keep water coming in, and take in extremely high levels of carbs the day before the show. Although there are still other factors I use in creating a perfect peak, they are minor details specific to each individual. There is one final major catch to getting the very best results from your peak. You must be absolutely shredded before peak week starts. You can’t go into peak week with fat on your hamstrings, glutes, and abs thinking that the peak week will take care of everything. This may sound harsh, but the truth is that 95% of people that say they were holding water on show day were just simply not nearly lean enough. So make sure you put in the work to rid your body of every ounce of fat before peak week starts. The rapid back load peak will only use the body’s natural mechanisms to highlight your muscular and vascular development. It will not compensate for deficiencies in your training and diet.

If you follow these main points to my peaking method you are well on your way on your way to a show day like you have never experienced before. This peaking method will not only allow you to keep your shoes on down the home stretch but it may just give you that second wind you need to win the race.

References:

1. Dunford, M., Doyle, J. A., Nutrition for Sport and Exercise, 2007, 99 p.

2. Gibney, M., J., Introduction to Human Nutrition, 2009, 45 p.

3. McGuire, M., Beerman, K., A., Nutritional Sciences: From Fundamentals to Food, 2009, 552 p.

4. Gaw, A., Murphy, M. J., Cowen, R. A., Clinical Biochemistry: An Illustrated Colour Text, 2008, 14-17p.

5. Arnaud, M., J., Hydration Throughout Life, 1998, 93-94 p.

By: Cliff Wilson