muscle

MASS: Are You Ready to Enter the Beast

In case you we're unaware, Dr. Pat Davidson just released his first Ebook this week MASS.  While I'd love to sit here and tell you about how it's THE PREMIERE muscle building program available right now, or how it's forged monsters out of mere men, I'd rather share with you the first several pages of the book for FREE. In those few pages I think you'll get a feel for just how special this program is.  Enjoy:

Just a heads up that MASS is only on sale through Sunday night.

Foreword by Jim Ferris

In the fitness industry, mentioning to colleagues the legendary name “Pat Davidson” gets you two responses. The first is a smile ear-to-ear. The second is usually a story not unlike one you may hear about Scotland’s infamous William Wallace. While Pat is not a 7-foot tall giant like the storied “Braveheart,” he does have a neck thicker than most peoples’ thighs (which is, I imagine, to hold that valuable cranium of his in place). Some who have attended his workouts or lectures will even argue that they have seen fireballs in his eyes. As for the “lightning bolts coming from his arse”—well I guess some things we can just leave to the imagination.

Over the many years that I have known Pat, I have come to respect him as one of the smartest, most creative, and most sought-out coaches around. There is a quote I often recite to my interns and and to coaches whom I mentor, “There is a difference between acting like a pro, and being a pro.” I assure you that when it comes to Pat Davidson there is no acting, nonsense, or BS. He is a true pro’s pro. He is a man with whom everyone in the industry should have a conversation if they are fortunate to have an opportunity to do so.

A few months back I was getting bored with my training routine and wanted to start something new. I needed something fresh. I needed something that would put the edge back into my weekly training sessions. I knew exactly who could conjure up the type of madness I required. I asked Pat for a program. He asked me “Why?” to which I responded that, “I want to know what goes on in that sick, twisted, BRILLIANT brain of yours.” Laughing, he told me that he had something brewing in the lab and would be happy to let me give it a go. All I can write here about Pat’s programs are that they will test you physically, mentally, psychologically, and emotionally each and every time you do them. You will win some days; you will lose some days. The program that follows here will give you the opportunity to push your limits and see what your body and mind can accomplish.

Each of us is a bit of a storyteller with our own tales and experiences that we love passing on to people. Please keep this in mind as you push through and eventually complete this program’s 64 sessions, because this program will certainly give you an epic story to tell. Finally, when you conquer this program and are standing at the top of the “training mountain,” remember that “the top” is small for a reason: not everyone can or will get there. Right now you are probably wondering, “Is this program really such a challenge?” and that I’m just psyching you out. Well, maybe I am—that is for you to find out.

[Click Here to Buy MASS Now]

Introduction 1 by Ethan Grossman

The year is 1985. You have just witnessed first-hand your best friend and training partner brutally beaten to death by a cold Soviet robot of a man. Your wife, the mother of your child, pleads with you to stay home, settle down and enjoy the life you’ve cultivated. Still, you know in your heart it wasn’t his fight and that you could’ve stopped his death. With thoughts racing through your mind, you get in your Lamborghini for a cool drive around the city. There’s no easy way out.

It’s time for you to make a decision. You realize that in order to defeat the beast you must become one. Are YOU ready to become the beast? If so, there’s no time to wait for conditions to be perfect. You don’t need a 10 out of 10. If you score in favor of Russia over LA, then it’s time to give up your soft, comfy existence, strap up your boots and grow out your beard. It’s going to be a cold, hard winter.

Cold, dark Russia:

  1. -You have worked out before but want to take your training to the next level
  2. -You want to push yourself to a higher plateau mentally
  3. -You tend to overcomplicate your own programs and end up getting nowhere
  4. -You want to strengthen your team’s bond
  5. -You consider yourself a beast inside
  6. -You sleep 7 or more hours a night
  7. -You eat for fuel
  8. -You are held back in your workouts by your conditioning
  9. -You are just returning to training
  10. -You have an acquired taste for pain

Score-

Warm, sunny LA:

  1. -You have never lifted a weight or performed a bench press, squat or deadlift
  2. -You refuse to get your heart rate up during training
  3. -You are recovering from an injury or very prone to one
  4. -You can’t commit 4 days a week
  5. -You might miss workouts when you’re too hung over
  6. -You are travelling multiple times over the next 16 weeks
  7. -You only have access to a crowded gym at peak hours or your apartment gym
  8. -You are planning to modify the routine or add additional workouts
  9. -You are an advanced lifter about to compete in a major competition
  10. -You have to switch up the workout often or you get bored

Score-

[Click Here to Buy MASS Now]

Introduction 2 by Dr. Pat Davidson

Thank you for deciding to enter the beast. If you go through with the entirety of this program you will be changed. Most of you who start will not finish. This program is not for the weak and timid. This program is for those who are tough, resilient, and committed to working hard and reaching for the stars. I did not design this program for the 99%. Only the 1% will be able to make it through this program. The 1% are the people who are willing to endure in the face of extreme difficulty. The 1% are the people who are willing to sacrifice many things to realize an eventual goal. I have no pity for you if you are not able to complete this program. If you give up, you are probably like the majority of people on this planet. If you make up the 99% of the population who will not go through this program, there is probably nothing wrong with you, but I’m probably not interested in being friends with you. I like those who are on the fringe. I like those who are different. I like those who live by their own set of values. I like those who don’t mind it when the lunatics run the asylum. If you enter the beast, you must become the beast to survive.

My name is Pat Davidson, and I have credentials that back up my ability to write a program. I have a PhD in Exercise Physiology. I have worked as a professor of Exercise Science at Brooklyn College and Springfield College. I have coached the athletes from Springfield College Team Ironsports. I have competed in Strongman and qualified and competed in two world championships at the Arnold Classic. I have competed in submission wrestling at the highest level in the North American Grappling Association. I have fought professionally in Mixed Martial Arts. I have trained for a long time. I have made weight in weight class sports for a long time. I have studied the workings of the body and lived the science to the best of my ability for a long time. I have been lurking in the shadows, learning and training, not putting my information out for public consumption for a long time. If you are an elite strength coach, you probably know who I am. If you are an elite strongman athlete, you probably know who I am. If you are a regular Joe who is a weekend warrior, or a gym bro, you probably do not know who I am. This is how I meant to keep things. Now I am changing and permitting the 99% to have a glimpse at what the 1% does. Perhaps I can unveil more members of the 1% by putting this information out there for the masses. I doubt there are many of you out there, but if you exist, I’ll know it because you’ll enter the beast, you will become the beast, and you will want to tell me and the world about it afterwards.

This program is not going to be like ones you have done before. You will do the same workout over and over again for four weeks in a row. There is no chest and bi’s day. There is no back and shoulders day. There is no leg day. Every day will be an everything day. After you complete four weeks of the same workout done four times per week, you will move on to the next phase. Each phase builds on the previous one. Do not skip phases. Do not alter the plan. Do not have your own, “good idea”. Fall in line, and accept what is given to you. This program is not built on the singular day. This program is built on the accumulation of all the days put together. You will have good days. Do not get too excited about those good days. You will have bad days. Do not let the bad days get you down. Punch your ticket on a daily basis and ride the wave. Do not think too much. Simply trust the process and do your work. Nobody cares about you except yourself, but you can be your own worst enemy by thinking too much about yourself as a special little entity. You likely suffer from terminal uniqueness. You believe that you are somehow very different than everybody else. You are more like everyone else than you are different. Others have gone through this before you. Others will go through this after you. Either you do this, or you do not do this. You make a decision, and then everything else falls in place. If you have made your decision, then I welcome you to the beast, and I am excited for your transformation into the beast. Do not be afraid of the animal that lurks in the deep recesses of your being. Let it out, and experience its primal forces. Let it breathe the fresh air, and growl at the timid who walk around you.

At this point, you may be asking, what is the outcome that I am trying to get out of this program? The outcome is a multi-faceted one. If you are a typical gym bro, and you’re only looking to put on muscle mass, this will be accomplished through this program if you eat a lot of food. If you are looking to get shredded, this will be accomplished if you eat a moderate amount of food. If you are looking to get injured, this will be accomplished if you have poor technique and do not eat enough food. If you are looking to get stronger, this will be accomplished because the training density will cause you to accumulate a tremendous amount of high quality work. If you are looking to improve your cardiorespiratory endurance, this will be accomplished because your heart rate will be elevated for significant amounts of time while you’re doing this program. This program is a shot gun blast. Whatever it hits, it destroys.

[Click Here to Buy MASS Now]

The MASS program is a combination of periodization based program design schemes of the Soviet Union, and exercises that are extremely popular in the United States. The creation of the MASS program was greatly inspired by the movie, Rocky IV. At the moment where I sit here and write this book, May 24, 2015, I am a 35 year old, American man. I was born in 1980, and if you grew up during that time like I did, you understand that there was a lot of USA vs. USSR stuff going on in our television and movie spheres. Ivan Drago was the epitome of the Soviet villain. Drago was the unstoppable giant who appeared cold and unbeatable. He killed Rocky’s best friend, Apollo Creed in the beginning of the movie, and it appeared as though he may do the same thing to Rocky at the end of the movie. Rocky needed to avenge the death of his friend, so he had to take on the monster that was Drago. The fight took place in the Soviet Union, and Rocky traveled there to train for the epic showdown. The training scenes from this movie are some of the most memorable of any of the Rocky movies. Ivan Drago was the ultimate Soviet sports system laboratory experiment. In every training scene involving Drago he was hooked up to electrodes measuring his internal information. Drago punched devices that recorded his force production. Fancy machines were used in the training of Drago, and there were constantly multiple scientists in white lab coats with clip boards surrounding him, analyzing every aspect of his physiological development. In contrast, Rocky was running outside in the snow, climbing mountains, lifting wagons, and sweating it out inside a barn with a primitive looking fire burning in the background. This was the clash of cultures, philosophies, and approaches to training.

When I was a kid in the 80’s, I was completely fascinated by this movie and it remains one of my strongest childhood memories to date. Not only that, but I was incredibly interested in all the laboratory stuff Drago was using. Every bell had a whistle, numbers on dials were always going up, and the ability to demonstrate increased power and speed was something that grabbed my interest intensely. I thought the Soviet training was the coolest thing that I had ever seen. Conversely, I just knew that what Rocky was doing was even better. Allowing the forces of nature to permeate throughout all aspects of the training process made intuitive sense. Getting outside into big, wide open space and being very primitive in the approach to developing the body resonated as the more correct approach. Drago trained rotary force production on an isokinetic machine. Rocky put a yoke for animals on his shoulders and did the same thing. Drago performed triceps extensions on a device that could quantify force. Rocky was using a multiplanar approach that looked like a triceps extension by hoisting a huge bag of rocks attached to a pully system with a rope. Drago used the barbell clean and press while Rocky was pressing a cart with his training team seated in the back end. The two athletes juxtaposed one another in every possible way, their training included.

In putting this program together I was inspired to do some blending of approaches that reflect what I’ve learned of block training coming from the Soviet sports science approach to training, and some good old fashioned American ingenuity. If I had to define block training, I would say that it is the sequential organization of training phases where each training phase has a fairly specific, objective approach. Each phase prepares you for the following one optimally, and every subsequent phase builds on that which was developed in the previous phase. A training block should identify a fitness quality that it is trying to develop, and it should be very consistent in the way it attacks the development of that quality. While training in a block, you do not want to send mixed training messages at the body. This is why you do the same workouts over and over again during the blocks. Too much variation leads you in too many different directions. Too much variation gets you nowhere from a training perspective. I need to be very precise in picking the correct exercises that will allow me to properly develop the physiological quality I am interested in. The exercises are the tools for the job. I need to first understand what the job is that I am trying to perform, and then I select the appropriate tool. I do not want to use power snatches for time in the first two blocks of this program. The power snatch is a great tool for a phase that is looking to develop strength-speed within a triple extension oriented movement pattern focus. I’m looking to change body composition with this program, pack on muscle, increase strength in a non-specific directional way, and develop the physiology of your energy systems with this program. Giving you highly technical exercises that are easily compromised in their technical performance with fatigue is a very poor idea. In my organization of the blocks for this program, I have selected an approach that will look to recruit and fatigue as many muscle fibers in the body as I possibly can tap into. I have chosen exercises that I believe are the appropriate tools for that specific job. This is my laboratory, Soviet approach to program design.

I’ve also done this program before and had many others perform it as well. Every time I do it and see other people perform it, the program just looks right. I see people working hard, getting results, and enjoying it as much as anybody could with something that is tremendously grueling. If it looks like a duck, quacks like a duck, and swims like a duck, it’s probably a duck. This program just looks right to me. It’s got an All-American blue collar, red meat eating, punch your ticket at work kind of vibe to it for me. You get to bench press and squat and deadlift a whole lot. There’s not a lot of fancy, high tech looking exercises in this thing. I’m an American and I like to sweat and get a testosterone rush, grunt, and feel like I did something at the end of my training session. I’m not trying to reinvent the wheel here. I’m trying to organize a really hard, satisfying training experience in a way that will get you where you want to go.

[Click Here to Buy MASS Now]

I hope you enjoy reading this book as much as I’ve enjoyed putting it together and living the program and thoughts that are conveyed within these pages. If you’ve watched Rocky IV, I hope you enjoy the titles to the chapters, and the way a lot of the famous movie quotes keep coming back to you in the text. I hope you appreciate the fact that I’m mixing in humor and exaggeration in the writing that is in the spirit of the Rocky IV movie. If you haven’t seen Rocky IV, go watch it, because I think it will make your experience with this program better. Don’t be afraid to play the soundtrack from the movie every time you train. As you enter this book, I’d like to welcome you with one thought regarding the outcomes of your training journey into MASS…if I can change, and you can change, everybody can change.

about the author

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James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitterand Instagram for the latest happenings.

What Causes Muscles to Grow Part II: The Science Edition

To truly be able to understand topics, we need to be able to see the forest through the trees, but we also have to stare at some bark. The big picture in regards to muscle growth says that we have to stress the body with mechanical loading, create some heat, and feel an acid load during training, and then we have to recover effectively in the aftermath. The small details of muscle hypertrophy can be quite confusing, and modern researchers are far from understanding all of the intricacies of the pathways associated with growth and breakdown of skeletal muscle tissue. Despite the long road ahead for anabolism based researchers in elucidating all of the pathways associated with what it takes to pack on muscle tissue, there are some things that we can point to with some certainty as being extremely important factors involved with the cellular and molecular regulation of muscle mass.

The Rate Limiting Factor

Discovering the rate limiting factor of complex inter and intracellular physiological pathways is a critical component that researchers are always interested in discovering. The rate limiting factor is the thing that typically determines whether progress continues or halts in any endeavor. Suppose I own a shoe factory, and I have a few employees who have assigned roles. Tom puts the lace holes into the leather of the shoes, Mary puts the laces in the shoes, and Jimmy puts the rubber soles on the bottom. My team simply is not making as many shoes per hour as I would like. Is it the team, or is there a rate limiting factor. I put up cameras in the factory to see what’s going on. When I analyze the film from the assembly line, I see that Mary is not cutting it. Tom is pumping out shoes with lace holes, but Mary seems more interested in checking her cell phone than diligently lacing up the shoes. The shoes are piling up into Tom’s work station. Tom simply stops doing his thing, because the log jam is happening one step ahead of him. There’s no need for Tom to keep doing his job. I have a talk with Mary, and she agrees to not use her phone at work. Suddenly the production of shoes leaving the factory increases markedly. I figured out what the rate limiting factor was and I used an intervention strategy that mitigated that component from decreasing productivity.

When discussing muscle growth, we see that it is governed by the interaction between protein synthesis and protein degradation. If synthesis exceeds the rate of degradation, then we have a net increase in protein fibers that accumulate in muscle tissue, aka, we gain muscle mass. When discussing responses to resistance training, we see that it’s a process based more on increasing protein synthesis rather than greatly diminishing degradation; whereas, responses to endurance training are more based on limiting degradation. Therefore, when examining what people who lift weights are interested in, we have to discuss the factors associated with protein synthesis.

Photo Credit:  Pearson Education
Photo Credit: Pearson Education

Protein synthesis is the manufacturing of new proteins inside of a muscle cell. The two phases of protein synthesis are transcription and translation. Transcription is the act of copying the instructions from the DNA on how to build a new protein in the form of messenger RNA (mRNA). Translation is the process by which the ribosome assembles a protein based on the instructions coming from the mRNA that travels from the nucleus to the cytosolic region where the ribosome resides. The question of greatest import is, which of the two components of protein synthesis is the rate limiting factor? The answer is that translation seems to be the lynch pin in the operation.

Diving deeper into the translational process, can we identify what is the rate limiting factor within this puzzle? The answer is that the scientific community is not there yet, and it seems as though there are many possible pathways that can be utilized in this process, but one that seems to be of critical interest is that which is called, the mTOR dependent pathway. The other critical factor is how much ribosomal biogenesis is taking place. Essentially protein synthesis is dependent upon ribosomal efficiency, which is driven to a large part by the ability to activate mTOR, and ribosomal capacity, which is related to the overall content of the number of ribosome complexes present inside a muscle cell. If we can maximize ribosomal efficiency and content, we should have the best case scenario for building muscle mass.

Readers of this article are encouraged to explore this topic within the peer reviewed articles associated with this topic. This article certainly will not present to you the full scope of what is happening in this convoluted and extremely involved logistical beehive of translational steps. Instead, the author would like to present to you key concepts that are associated with the major theoretical phenomenon involved in what governs the translational machinery’s activities.

Transcription is a nuclear based phenomenon. The instructions for assembling all of the proteins that the body is made of are coded for in the DNA. We need to copy the code before we can begin the building process. The copy of the code is mRNA, and the process of transcription is the act of creating the mRNA strand. The first thing that we need to do is to unwind the DNA double helix to get the necessary structures into the proper place to copy the appropriate code. A signal to activate transcription (STAT) is sent to the nucleus to begin the process. Transcription can be increased by influences from steroid hormones or peptide hormones. Steroid hormones such as, testosterone move directly through the sarcolemma and bind to the androgen receptor which is located on or near the nuclear envelope. Once the steroid hormone binds to the androgen receptor, the hormone/receptor complex then migrates into the DNA and starts the transcription process.

Peptide hormones bind to the sarcolemma and activate a secondary messenger cascade driven by janus kinase (JAK) enzymes. JAK phosphorylation activity causes the release of STAT, which migrates to the DNA. STAT signals for DNA helicase to begin unwinding the double helix. DNA helicase travels along the length of the helix, unwinding it as it goes. Riding on the tail of DNA helicase is RNA polymerase, which is copying the code from the DNA inscribed instructional palate. mRNA begins forming from the back end of RNA polymerase. Once RNA polymerase has copied all of the necessary components of the DNA to construct the appropriate mRNA segment, mRNA breaks away from RNA polymerase and migrates through the nuclear pores into the cytosol. mRNA then travels to a ribosome where it is situated between the two segments of a ribosome (almost like mRNA is the meat that goes in between the two buns of a burger).

Now that mRNA has reached the ribosome, we can see the translational process in action. Translation is based on the ribosome instructing transfer RNA (tRNA) to collect appropriate amino acids from the cytosol to bring back to the ribosome for construction of the appropriate protein. tRNA brings amino acids back to the ribosome, which are assembled in the proper triplicate orders to create the desired protein product. The act of getting translation to start seems to be the critical matter in this entire process, and there are multiple options that the body can utilize to try to pull off this building procedure. The most discussed method of initiating translation is the mTOR dependent pathway. There are two separate mTOR complexes, mTORC1 and mTORC2. mTORC1 is regarded as the critical component, and seems to be a potentially powerful rate limiting factor in protein synthesis. When mTORC1 is activated, it seems as though translation takes place and muscles continue to grow, so being familiar with factors which can activate mTORC1 is of critical importance.

There are many steps that take place at the ribosome involving various proteins and enzymes that must be initiated to begin the actual process of translation. The enzymes involved in this process are kinase enzymes. Kinase enzymes participate in phosphorylation based actions. Phosphorylation essentially refers to any time that a phosphate is passed from one enzyme to another…much the same way that a bucket brigade works to put out a fire. If a phosphate continues to be passed in an appropriate manner from one enzymatic reaction to another, the resulting reaction will take place. mTORC1 seems to be a big player in whether the phosphorylation cascade will continue on the route towards achieving the translation phenomenon at the ribosome. The kinase enzyme, p70s6k must be activated to begin translation. If we can get p70s6k to go through a phosphorylation reaction, then translation will take place. p70s6k is an mTOR dependent step though. So what we see is that mTOR is the show. How then do we ensure that mTOR participates in this process?

Photo Credit:  Nature
Photo Credit: Nature

mTor activation appears to be dependent on a few cellular mechanisms. Leucine availability in the ribosomal region of the cytosol appears to be a powerful player, as does the state of protein kinase B (Akt). Akt is an enzymatic step that takes place prior to reaching mTOR in the pre-translational cascade system. Excessive oxidative stress appears to be a factor that will inhibit Akt and prevent mTOR from being activated, thus shutting the process down. The actions of anabolic peptide hormones, such as IGF and GH appear to be players in opening intercellular portals that admit leucine into the ribosomal region of the cytosol. Therefore, it seems that if we can create an internal environment where we have chronic states of low oxidative stress and high levels of circulating anabolic peptide hormones, we provide the appropriate setting for mTOR to be activated and muscle growth from a ribosomal efficiency standpoint to be maximized.

Achieving optimal states of circulating anabolic hormones is associated with good, hard training sessions that are not excessive in duration (not much longer than 1 hour maximally). Having low oxidative stress seems to be associated with not having prolonged glucocorticoid responses during resting states of the body. The presence of appropriate content of circulating amino acids, namely leucine is also of critical importance. This is where the merger of proper training and sound nutrition coalesces.

When discussing ribosomal content, it seems as though beta-catenin levels are critically important for driving an increase in ribosomal biogenesis. Beta-catenin/c-Myc signaling is independent of the mTOR pathway. This is still as yet an area in the literature that is not strongly understood, but identifying factors associated with this type of activity seems to be crucial.

The empirical process is reductionist in nature. We continue to break things down into smaller and smaller constituent parts as we attempt to deduce what the rate limiting factor of an operational procedure is. When it comes to hypertrophy, it seems as though there are multiple options. When faced with consistently applied mechanical stress, the body will find a way to make a compensatory change. The compensation is hypertrophy. The robustness of an organism on this planet is driven by the plasticity of that lifeform. Lifeforms need options and contingency plans to be able to survive in face of threatening situations. Hypertrophy is the response to mechanical threat. While variability is a critical component, it does seem that the mTOR dependent pathway towards ribosomal efficiency and the beta-catenin pathway for ribosomal biogenesis are the primary drivers of the two ways in which we maximize translational activity, which is the rate limiting factor of protein synthesis.

If I am thinking in a personal and reflective manner on the ways in which I would attempt to maximize the mTOR dependent pathway of translation, I would go with the following approaches based on my understanding of the science and my, “in the trenches” experience as a strength athlete.

  1. 1.  I need to have a decent amount of oxidative fitness. If I’m going to maintain chronically low oxidative stress, it really helps if I have a fairly high number of mitochondria. Oxidative stress in local muscle tissue is often times the product of being unable to inhibit tissue neurologically, and having that tissue exist in non-oxidative conditions for excessive periods of time. Increasing the mitochondrial content of a muscle improves the ability of that muscle to go into an inhibitory state. Also, having a better aerobic system will allow me to exist under more of a parasympathetic condition as my resting heart rate will be lower.
  2. 2.  I would not perform excessive amounts of high intensity cardiorespiratory exercise that is of long duration. Plasma leucine levels seem to be highly linked to whether or not sufficient leucine can be transmitted into the ribosomal region of the cytosol. Aerobic exercise that is of high intensity and long duration is associated with decreasing plasma leucine levels to the point where it is below a threshold point that allows mTOR to be inhibited by an insufficient intr-ribosomal leucine content. I would perform aerobic exercise that is of moderate intensity for moderate amounts of time. 140-160 HR for 30 minutes to an hour maximally 2 to 3 times per week maximally.
  3. 3.  I would manage my insulin levels well. Chronically high insulin levels are associated with existing in an inflamed state. This inflammatory state, which comes from downstream effects of insulin (such as increased interleukin-6 and reactive protein C) cause oxidative stress, which would reduce the activity of protein kinase B. This reduction in the activity of protein kinase B would be problematic for the m-TORC1 pathway.
  4. 4.  I would try to get plenty of sleep. Growth hormone is critically important for the translational machinery. The actions of GH at the plasma membrane when it binds to its receptor involve a secondary messenger cascade that ultimately activates the JAK/STAT pathway for transcription related matters, but also opens a portal that admits leucine into the ribosomal region of the cytosol (facilitating the activity of mTOR)
  5. 5.  I would train hard. Most importantly, I need to have significant amounts of mechanical loading, which seem to be the primary signaling method for activating the transcription and translational machinery through what appears to be some kind of structural protein, piezoelectric flow communication phenomenon that transmits messages from extra-cellular, sarcolemmal, and intercellular strain related forces to the nucleus and the ribosomal regions.
  6. 6.  I would try to eat quality carbohydrates and proteins and perhaps supplement with amino acids in the peri-workout time period. IGF-1 is a potent driver of facilitating the mTOR dependent pathway. IGF-1 also creates myogenic activity in the basement membrane of muscle cells, which causes proliferation and differentiation of satellite cells. These satellite cells will ultimately turn into new nuclei inside that cell, which will become new sites for transcription. IGF-1 levels in the circulation are intimately connected with the state of the amino-acid pool. Low levels of amino-acids in the circulation and within cells will reduce the IGF-1 responses that an individual can have.
  7. 7.  I would find relaxation methods that work for me so that I can calm down and recuperate between training sessions. The energetics of protein synthesis and the recovery process in general is an autonomics driven phenomenon. If I can’t relax and have fun, then I can’t enter quality parasympathetic states. Parasympathetic activity is associated with anabolism. Staying sympathetic, constantly on, and being under stress too often will kill gains. Relax with friends and have fun.

Good training combined with appropriate nutrition and allowing for recovery are the hallmarks of successful mass building programs over the years. The science is beginning to explain why these approaches worked. Maybe by understanding what’s going on a little bit more clearly you will be more highly motivated to hit all the details in the mass building process required to maximize gains. If you are interested in following a good program to maximize muscle growth, I recommend picking up a copy of the e-book, MASS. That book is my best attempt to organize a plan that jives with my understanding of the science that I laid out for you in this article. Good luck to you in your pursuit of gains, my friend. As you were.

Be sure to pick up a copy of Pat's newly released ebook MASS today.  It's only available for one week, and who knows when it'll be available again.

about the author

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pat davidson

-Director of Training Methodology and Continuing Education at Peak Performance, NYC.

-Assistant Professor at Brooklyn College, 2009-2011

-Assistant Professor, Springfield College 2011-2014

-Head Coach Springfield College Team Ironsports 2011-2013

-175 pound Strongman competitor. Two time qualifier for world championships at Arnold Classic

-Renaissance Meat Head

What Causes Muscles to Grow

There are a million articles and programs offering up the next secret (aka, gimmick/fad/farce) method for packing on tons of muscle. Rather than give you some, “top secret” approach or quick tip that will have you spinning your wheels in the gym, I’d rather explain to you the overall concept of what has to happen for you to add muscle mass to your frame. As an overall concept, what I would like to get across to you in this article is that the human body doesn’t want to put on muscle mass.You have to make a conscious decision to do something that is incredibly uncomfortable and jarring to your organism so that you give your body no other choice but to pack on more muscle so that it can defend itself from the same stressor if it is encountered again. Gaining muscle mass is hard work that never ends. Following the application of significant stress to your body, you need to recover. The recovery period is where you add new proteins to your muscles so that they become bigger and stronger. As un-sexy and not new as it sounds, if you want to gain muscle mass, you’re going to have to work very hard in the gym and live a healthy lifestyle outside of it featuring appropriate sleep, nutrition, and hydration. If you understand the big picture and why things have to be done a certain way, perhaps you will be more willing to actually do it.

The Captain and The Ship

Think of a ship out on the open ocean. The ship encounters a storm. Driving winds and rain wreak havoc on the deck while the hull is getting pounded by enormous waves. The ship survives this storm, but it took on significant damage. The captain of the ship looks around in the aftermath and sees a broken mast, holes in the sidewall, and a few steady leaks. If he wants to keep sailing in these waters he’s clearly going to have to make some repairs and perhaps revamp this boat.

He analyzes the damage of the ship and sees which areas were most impacted by the storm. He reinforces those areas. He puts up a thicker, sturdier mast, makes the sidewalls denser, and shores up the leaks with a stronger adhesive material. The ship goes back out on the ocean, and another storm comes along almost exactly like the first one. The ship survives this storm with only minimal damage. All the areas that the captain focused on for repairs held up pretty well.

Photo Credit:  Todd Kumpf
Photo Credit: Todd Kumpf

The next day he and his crew patch the ship up a little bit and it’s ready for the open ocean again. This time a completely different storm is encountered. Freak snow comes out of nowhere, icy seawater sloshes over the sides of the boat, and chunks of debris come flying through the air, shredding the ship. The crew and the vessel make it, but this time the damage is completely different compared to the first storm. It was as if nothing the crew had done in their repairs following the first storm had prepared them for this last squall. The captain orders the crew to go back to work the next day. They focus on the areas that were most heavily damaged in this last disaster and rebuild those sections with more robust material.

Do you think the captain and crew of our imaginary ship want to spend their days laboring to rebuild their ship? Of course not. All they want to do is to continue to sail so that they can do their jobs so they can put food on the table. They would never put in the effort to work on the ship unless it was very clear that the ship was unfit for use and that it needed to be strengthened to handle similar difficult demands again in the future.

Do you think they’re going to fix and rebuild parts of the ship that were unharmed from the storm? Of course not. You focus your attention on the areas that need help. Can you fix every part of the ship all at once? Probably not, you have a limitation to the size of your crew, and they can only work so hard for so long. You also do not have unlimited amounts of wood, tools, and other assorted pieces to be able to repair everything all at once. Ultimately, you have to decide what kind of storm you want your boat to be ready to handle. You simply can’t have it all. You also can’t permanently live in the storm. If you’re going to be fixing your boat, you should probably do it when it’s sunny and you’re safely docked.

Your body is the boat. The captain is your brain. The crew is your immune and endocrine systems working to trigger the appropriate cellular repair steps. The wood and the tools that you use for repairs is the food you eat, the water you drink, and the sleep that you acquire. You have to figure out what kind of storm is the appropriate kind in order to trigger the appropriate repair process that will build you a new body that is more muscular than it was before. Obviously running a marathon is an absolutely ungodly storm that you could encounter, but the repair mechanisms that would take place after wouldn’t be geared towards adding muscle to your frame. The storm has to be highly specific. The raw material also has to be of very high quality that you use to repair yourself after the fact. Do you want to be going into your next storm on a boat made of rotting wood, or do you want only the finest, most outstanding construction material possible for your vessel?

The Perfect Storm

What is the perfect storm for creating the optimal stimulus for growing muscle? It primarily comes down to three variables. It seems as though the combination of mechanical load, heat, and acidity is the right environment for optimizing muscle growth.

The research in this area seems to indicate that multiple sets (3-5) of approximately 10 repetition maximum (RM) load using multi-joint compound exercises (squatting, bench pressing, deadlifting, pull-ups) with short rest (approximately 60 seconds) is optimal for increasing muscle mass. Go ahead and try doing 5 sets of 10 (with a weight where you couldn’t get 11) in the squat with 60 seconds rest in between. You’re going to be hot, acidic, and your muscles will be dead. You just hit the perfect storm.

Your brain will register this event and trigger all of the cascade responses driven through the hormonal and immune systems associated with repair and growth of skeletal muscle that you can muster up as an organism. You could do this kind of workout over and over again for a pretty substantial period of time and continue to get great gains for a while. The problem with that exact workout is that it’s pretty boring at a certain point, and even if you were the most diligent person, who cares nothing about routine and boredom, at a certain point, your body would adapt to this, and you’d stop making any headway. You need to vary things up a little bit to keep yourself engaged, and to force the organism to have to adapt to a salient threat. The thing is, you don’t want to vary things up so much that it’s a completely different kind of storm. If the storm is wrong, then the repairs will be to create a different kind of ship. If the challenge to the body isn’t appropriate, it might strip material away rather than add on.

Closing Thoughts

To finish off this article, you need to understand the following things about the storm and the repair process. Feeling a fairly heavy weight, feeling hot, and feeling an acidic burn are the three threats that drive the muscle building train.

When it comes to driving adaptation, you need to scare your body…so threaten it the best you possibly can. Sets between 6 and 15 reps are probably the most appropriate for hypertrophy, with sets of 10 being most optimal. Rest periods need to be kept short to create the truly significant heat and acid load response. If you’re using the same exercise over and over, look to stay within 60 to 90 seconds of rest. If you’re setting up a circuit, you’ve got a little more leeway, and you can make the rest periods shorter.

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Work really hard, but when you’re done, make sure you recover appropriately. Earlier I talked about fixing the boat in sunny skies and calm seas. Here’s my recommendation for sunny skies and calm seas in life. Most importantly, have a good relationship with family and friends. Spend time with other people. Social engagement will trigger the parts of your brain associated with relaxation, regeneration, and recovery (specifically the nucleus ambiguous component of the parasympathetic nervous system located in the medulla). Second, if you’re going to do recovery exercise, do easy cardio. Try to get outdoors to soak up some vitamin D. You don’t want to try to create a whole new storm environment to fix your ship in. Light cardiovascular exercise increases circulation (gets the repair pieces to the tissues), and increases the amount of mitochondria in your body. Mitochondria are the location where you utilize oxidative rephosphorylation of ATP. If you’re using your oxidative energy system, it allows the muscle tissue to relax in that location. Being able to relax and hit the off switch is critical when it comes to repair and growth.

When it’s time to be in the storm, make it the perfect storm. The storm should be hell. See what you’re capable of surviving. Load the bar up pretty heavy. See what you’ve got. Push through those last couple of reps. Keep your rest short…feel like you’re going to die. When the storm is over, shut it down. Relax. Enjoy other people that you really like. Eat, drink, and be merry. Do a little recovery work between storms. Make sure you don’t have to recover from your recovery work. I wish you well young sailor. Hopefully your vessel is sound and your captain is wise. Keep sailing, I’ll see you in Gainsville if you stay the course.

If you're into this whole muscle thing, then be sure to checkout Pat's new e-book MASS.  It gives you 66 pages of awesome info coupled with a 16 week training program designed to build muscle.

about the author

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pat davidson

-Director of Training Methodology and Continuing Education at Peak Performance, NYC.

-Assistant Professor at Brooklyn College, 2009-2011

-Assistant Professor, Springfield College 2011-2014

-Head Coach Springfield College Team Ironsports 2011-2013

-175 pound Strongman competitor. Two time qualifier for world championships at Arnold Classic

-Renaissance Meat Head

The Biggest Mistake I Made as an Athlete and How You Can Avoid It

To say I’ve made mistakes as both an athlete and a coach would be an understatement. Hell…I’d even feel comfortable handing someone my track record and telling them it’s a pretty good blue print on “how not to do things.”

While the list is long, and continues to growly weekly, today I’d like to just focus on the biggest mistake myself and my coaches made in my athletic development journey throughout middle school, high school and college.

Notice I say my coaches and myself because this is a two way street. Growing up you do as you’re told, but at the same time I was pretty stubborn and often did my own thing, so yeah, I’m also to blame.

Before we get to the number one biggest mistake being made in training facilities around the world, however, I’d like to give you a little backstory.

The Backstory

I first found the weight room when I was in 6th grade, and have been in love ever since.

In fact, I can still remember reading an SI for Kids magazine when I was like 9 that talked about The Rock and how us kids had to wait for this beautiful thing called testosterone to kick in before we could be as jacked as him.

Granted, they didn’t use that exact language, but it’s a good synopsis.

Anyways, I found the weight room in 6th grade and have been training ever since. My ultimate goal was to play baseball professionally, and I knew the weight room would play a large part in that journey.

As opposed to boring you with the details, let’s skip to the good stuff.

My time in the weight room “paid off.” I trained my as off and became a very good athlete because of it (well….that and genetics). For example, by my sophomore year in college I had a 33” vertical, ran a 6.6 sixty, deadlifted just shy of 500 lbs, squatted 405, cleaned 305, benched 335, could do a lot of pull ups and all that other jazz. Needless to say I was happy with these numbers. Especially since I had to balance them with a roughly 100 game competitive season.

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In essence, I was a very good athlete on paper and had numbers to back it up….that is until I realized I was a big Trojan Horse.

The Trojan Horse

*I really hope you know the legend of the Trojan Horse, or else my analogy is going to make no sense.

Myself, and athletes all over the world, made the mistake of building ourselves into real life Trojan Horses.

On the outside we looked beautiful, and people would be in awe of what we could do, but on the inside we held a dirty secret.

And that dirty secret is the Inverted Performance Pyramid.

In other words, we were ticking time bombs (just killing the analogies today). We had a lot of performance stacked on top of dysfunction, and it was only a matter of time until the whole thing came crumbling down…and did it.

I attained my first real, non-fluke injury my Sophomore year of college, and from there it didn’t get any better. I had stress fractures in my back, pulled quads, and all sorts of things that just kept popping up.

Granted, injury is a part of athletics. If you truly push the envelope you are at risk of getting injured. But there’s a difference between being chronically injured and coming down with the occasional fluke injury.

I fell in the chronically injured category, and thus spent the majority of my collegiate career injured (remember when I said I was good on paper?).

Want to know the best part? It followed me after college. I can honestly say that the past 3 months is the first time I’ve truly trained unhindered since my early days in college (all because I followed a program similar to what you’ll find at the end of this article).

The first time I’ve been able to really be aggressive, throw weight around, and not be in pain or dealing with a nagging back issue.

If you’ve never been injured, then hats off. I truly envy you. But there are many people out there, maybe even you, who fall in the same boat I did. You work your ass off, you do everything you’re told, and for some reason it just can’t all come together. For every step forward you end up taking at least one step back, and you fall into a viscous cycle of

Train-->Make Progress-->Hit Setback-->Train-->Make Progress-->Hit Setback

Almost like you’re trying to walk up a mountain and continuously slide back down.

Where I Had It Wrong

Where had I gone wrong? Where I had fallen off the tracks along the way?

Because in my mind, and my coaches, I had been doing everything right.

It’s not like I was spending time on machines. I was doing squats, deadlifts, cleans, lunges, dumbbell work, kettlebell work and all this other “functional” stuff that was supposed to make me a “bulletproof athlete.”

While the list of “things I did wrong” is rather long, I’d like to bring your focus back to the inverted pyramid because that’s where it all starts.

If you were to build a pyramid, how would you do it? You would of course start with the foundation and make it as big as possible because that gives you the most room for upward growth. Granted, I’m not an expert in pyramid building, but I’ve never seen one that has a smaller base than a peak.

Well when we’re developing athletes, or ourselves for that matter, you have to approach the matter in the same way. You have to lay yourself the most monster foundation possible to both prevent injury and allow for peak performance to occur.

This is what myself and my coaches failed to do. We chose to go after the top of the pyramid from the get go, which is where you’ll find all the sexier elements of performance: things like max strength, power, strength speed, speed strength and sport specific skill/fitness.

Where we should have started, and hopefully you agree, is with the base of the pyramid. At the base of the pyramid is where you’ll find the foundational elements of performance: movement quality, energy system capacity, autonomic balance, and strength, just to name a few.

Without these elements in place, you’re asking for trouble. It may not happen today, but at some point it will catch up to you.

What To Do?

While I’d love to sit here (in Starbucks I might add) and continue espousing on how to build a monster foundation for performance, I’d be wasting my time because Coach Lance Goyke just came out with such a product.

And it’s FANTASTIC.

I had the pleasure of giving it a read last weekend, and needless to say it’s spot on. In it he goes over the 6 pillars of performance and how you must adequately handle each of them to give yourself the opportunity to reach your full potential.

Oh, and it includes a full 16 week training program so you don’t even have to worry about the implementation side of things. You just show up to the gym, pull out your phone, see what day you’re on, and go to work.

But what if this isn’t for me?

I’ll go ahead and stop you right there. This program is for everyone. And that’s hard to say seeing as I’m obsessed with assessing people and writing individualized programs. But somehow Lance managed to craft this thing so that it can help anyone.

If you’re in pain, it can help with that. If you’re new to training, it’s the perfect program to start with. If you’re already a high level athlete, this is the perfect program to hit during a de-load. And obviously this is the perfect program for anyone looking to build themselves a foundation that allows them to train with no limits.

Anyways, be sure to go check that out (p.s. he’s been awesome enough to offer a large chunk of it to you for free):

about the author

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James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

Slow Down (And Stop) Your Lifts For Big Gains: An Overview of Triphasic Training Part II

What’s up? Time for round two of our Triphasic talk.

If you by chance missed it (shame on you), then be sure to head over and read it here. You’ll need to be up to speed if you hope to get the most out of this training program, so be sure to check it out.

As far as this article goes, it’s going to be pretty brief. My goal is to give you a light overview of the program, and then hook you up with a workout you can crush over the next 9-10 weeks. The exact time frame will depend on whether or not you choose to take a deload, but we’ll get to that later.

Before you download the program below, there are a few basic principles I want to outline for you:

1. This is a 9-10 week program with a 3 day workout schedule.

2. Each day is based on a Squat, Bench, or Deadlift Variation.

3. You’ll want to pick a variation of each main lift for each of the three minicycles.  For example, you can do a floor press for phase 1 (weeks 1-3), a swiss bar bench press for phase 2 (weeks 4-6), and then a close grip bench press for phase 3 (weeks 6-9)

4. The basic program set up involves three undulated (constantly changing) minicycles broken up by the 3 different phases I talked about in the first article: eccentric, isometric, and concentric. The first 3 weeks are eccentric focused, the second three are isometric focused, and the last three weeks go back to a regular (but explosive) tempo.

5. Like the original set up Dietz and Peterson detailed, there will be a moderate intensity/volume day, a high intensity/low volume day, and a low intensity/high volume day.

6. The intensity of the day applies to only the auxiliary work, while the intensity of the main lift will increase 5% each week.

7. Even though most of the program is below 80%, you will still get stronger by the end of the program. This 60-80% is what Dietz and Peterson describe as the “High Force, High Velocity” block. Ultimately, the sub-max nature allows you to continue training without getting too beat up, while also letting you play in any leagues or pick-up games you may have going on. Remember, with this set up, conservative is always better!

8. I would suggest you taking a deload week after the isometric block. Just throw together a 2 to 3 day training week that’s more volume based rather than intense, and you should be good.

9. As I previously mentioned, the sub-maximal nature of the program allows you to keep up with any activities you may have going on outside of training, so feel free to do so.

10. I would encourage you to do some lighter cardio on your "off" days.  For ideas on how to program your conditioning, check out James’ webinar here or this post on aerobic development.

Do keep in mind that this is merely one set up out of thousands!  The world of triphasic programming is a big one, but I wanted you to get your feet wet and this is a great program to do it on.

Once you run through the program, feel free to plug in your own auxiliary lifts, change the main lifts, change the emphasis, change the percentages, etc. and make it your own.

I also know a lot of people reading this site, and maybe even you, are in your post-playing days. That's not to say your an ex-athlete, it just means you no longer play your sport of choice competitively.  If you fall in that bucket, feel free to throw in an extra upper body day because who doesn't believe in the “Sun’s Out, Guns Out!” lifestyle.

If you have and/or come across any questions while going through the program, feel free to post them below in the comment section or hit me up on facebook.  Lastly, be sure to keep track of your numbers, because we want to know how much progress you've made.

Click Below to Download the Goods

[file_download style="1"][download title="Triphasic%20Training%20Program" icon="style1-Xls-64x64.png" file="http://rebel-performance.com/wp-content/uploads/2014/12/Triphasic-Article-Part-2.xlsx" package="" level="" new_window=""][/download][/file_download]

About the Author

Keiran Halton

I have my MS in Exercise Physiology from William Paterson University in NJ, and while attending I had two world class internships under the NY Islanders Sports Performance Department in Syosset, NY as well as Defrancos Training Systems in Wyckoff, NJ.  I currently coach at the Mamaroneck Equinox in NY, and have worked with prepubescent up to adult professional athletes.  I myself was an Academic All-Conference player in college for basketball and volleyball at Brooklyn College in Brooklyn, NY.  You can connect with me on Facebook, so come hangout.

Minus the Fanfare: Blend Methodologies for Well Rounded Performance

You want to be strong, but you're not into the whole knee wrap, smelling salts, arched back powerlifting thing. You want to be big, but you're not into the whole protein powder, hulking out, fake tan bodybuilding thing. You want to be fit, but you're not into the whole kipping, Reebok Nano, 150 wall balls for time CrossFit thing. You want a little bit of everything – minus the fanfare. And you can have it. Simply by adopting the best aspects of each of the aforementioned methodologies (and ditching the superfluous shenanigans), you can create a custom training plan for increased strength, size, and stamina all your own. Here's how:

For strength, look to powerlifting. Make the basic barbell lifts (or variations thereof) the foundation of your training program. After a thorough dynamic warm-up, begin each workout with some type of squat, deadlift, bench press, overhead press, pull-up, or row.

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Over the course of the training week, perform each of these major lifts at least once. Go heavy (4-6 reps), focusing on lifting the weight as explosively as possible while maintaining perfect form, and take plenty of rest between sets. Utilize progressive overload by adding weight, reps, or sets each and every week.

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After you've done your strength work, shift your attention to muscle building. For this, borrow from bodybuilding. Incorporate both multi- and single-joint movements, sticking to the 8-12 rep range (though higher rep sets can certainly be employed, as well). Count "one-one-thousand, two-one-thousand, three-one-thousand" during the lowering, or eccentric, phase of every rep. Rest incompletely between sets.

For extra time under tension, work similar movements back-to-back with the following templates:

  • Compound set: multi-joint to multi-joint or single-joint to single-joint (ex: push-ups to dips)
  • Pre-exhaust set: single-joint to multi-joint (ex: bicep curls to lat pull-downs)
  • Post-exhaust set: multi-joint to single-joint (ex: walking lunges to physioball leg curls)

Once you've gotten a solid pump, conclude each workout with some high-intensity circuit training. Race the clock and attempt to beat your own previous best performance, but never substitute speed for movement quality.

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Here are a few of my favorite bodyweight circuits:

For time: 25 reps each of inverted rows, push-ups, bodyweight squats, and straight leg sit-ups (all 25 reps, broken up as needed, must be completed before transitioning to the next exercise)

For 10 minutes: As many rounds as possible of 10 inverted rows, 10 push-ups, and 10 bodyweight squats

21-15-9: burpees and inverted rows (21 burpees, 21 inverted rows, 15 burpees, etc.)

There you have it. No need to get caught up in the frivolity of any one style of training in particular when you can have the best of all of them at once. With an intelligent fusion of powerlifting, bodybuilding, and circuit training, incredible gains in strength, size, and stamina are all yours for the taking.

And if, for whatever reason, your gains or enthusiasm ever begin to wane, there are always elements of gymnastics, Olympic lifting, and strongman to add to the mix. But those are topics for another day.

about the author

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Travis Pollen is an NPTI certified personal trainer and American record-holding Paralympic swimmer. He is currently pursuing his Master’s degree in Biomechanics and Movement Science at the University of Delaware. He maintains a fitness blog and posts videos of his “feats of strength” on his website, www.fitnesspollenator.com. Be sure to like him on Facebook at www.facebook.com/fitnesspollenator.

Superhero Muscle: 5 Challenges To Help You Get It

Just to cover my ass, I would like to say that Superman is a copyright of DC comics, and I in no way own him or the above image. Go here if you want to see more on Superman.

There I sat.

Glued to the television.

My adolescent self refusing to budge.

No amount of food or incessant name calling from my parents could pull me away.

I watched as one of my many idols soared around the screen--pummeling bad guys along the way.

Although I loved many superheroes at that time (who am I kidding...I still love superheroes), in this particular instance I was watching Superman, and who couldn't take notice of his above average physique.

I mean the guy is flat out jacked (they don't call him Man of Steel for nothing).

What's important to note, however, is that these superhero's weren't just balls of muscle that couldn't move.  Au contraire--they were ATHLETIC.

Jumping, running, cutting, punching, throwing, flying...they could do it all.  Granted, Superman had an unfair adavtange on account of the fact that he's from another planet, but a guy like Bruce Wayne really is the epitome of human performance.

Anyways, what I'm getting after is this:  I've been obsessed with superhero's for a long time now, and I know you are too since you're still reading this blog.

So, as here are 5 ways to spice up your training and help you pack on that superhero caliber muscle.

Work to failure

Saying this will burn you out is an understatement, but exhausting the muscle plays a key role in hypertrophy.  Just pick a weight and go until your form falls to pieces.

There's obviously more than one way to approach this, but here are two ideas to get you started.  Also, feel free to adjust the sets as needed.  This is just for demonstration purposes and may or may not have enough volume to really get you what you want:

Keep the sets static but go up in weight each week:

Week 1:  3 x failure @ 60 lbs

Week 2:  3 x failure @ 60 lbs

Week 3:  3 x failure  @ 65 lbs

Week 4:  3 x failure @ 70lbs

Keep the weight static and add a set each week:

Week 1:  2 x failure @ 60 lbs

Week 2:  3 x failure @ 60 lbs

Week 3:  4 x failure @ 60 lbs

Week 4:  5 x failure @ 60 lbs

Please know that working to complete and utter failure is not something you should do on the reg.  It's more a tool you can use from time to time depending on where your training is at.

Timed Sets

Instead of always working for reps, try working for a set amount of time.  This makes it super easy to track your progress and modify volume from week to week.  Just pick a reasonable amount of time to do work for, and see how many reps you can do with good form.

Try and beat it the next set, and the set after that.  When you come back the next week, you can increase the time, increase weight, or add a set.

For example, you can do something like this over the course of 4 weeks (again, adjust sets as need be):

Week 1:  3x35 seconds @ 50lbs

Week 2:  3x35 seconds @ 55lbs

Week 3:  3x35 seconds @ 60lbs

Week 4:  3x35 seconds @ 65lbs

On the Minute Sets and Never Ending Sets

These are like brother and sister, and fall pretty much in the same category.  Be warned, they turn from not so bad to downright miserable pretty quickly.  Side note, they are fun to perform in a group setting.  If you have a couple of good training partners, throw this in as a challenge and see who comes out on top.  Here are several ways to attack this:

First, pick one weight and one rep scheme and see how long you can go before you either don't make the time requirement, or tap out.  For example, do 5 reps of back squat at 225 on the minute for as long as you can.

Second, pick one weight and add reps with every minute.  For example, do 1 deadlift at 225 on the first minute, then 2 on the second minute, then 3 on the third minute, and so on until you can't go any longer.

Third, pick one rep scheme and add weight with every minute.  For example, say you choose to do 5 reps at 50% of your bench press max on the first minute.  On the second minute, add 5-10 pounds, on the third minute, add another 5-10 pounds, and keep doing so until you're done.

Tonnage Training

If you don't know what tonnage is, don't worry.  It's simply the total amount of volume lifted, so multiply weight x reps x sets and you have your tonnage for the day.

For example, say I did 4 sets of 5 reps at 300 lbs in the back squat.  Multiply 4 x 5 x 300 and you get 6000.  Usually, people pick sets and reps first, and then lift.  With this approach, you're going to be working backwards.

Pick tonnage and then see how quickly you can lift that amount of weight.  When you come back the next week, try and do it faster or increase the tonnage.

You can do this with one movement, or combine several movements.  Here are two examples:

Lift 5,000 pounds in the back squat as fast as possible.

Lift 10,000 pounds as fast as possible using the back squat, power clean, and bench press.  You can only do one rep of each lift and must go in that order.

  • A Superhero Workout?

The path to acquiring superhero muscle is by no means a walk in the park.  It takes some serious work and planning on your end, but the payoff is totally worth it.

about the author

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James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

Train Like An Athlete: 4 Weeks To Increased Athletic Muscle and Performance

What does it take to be a top-level athlete? How do elite athletes train? As a performance coach, these are questions I’m frequently asked, and, unfortunately, there isn’t one catch-all answer. Rather, the answer is a frustrating one: It depends. Each athlete is different, and the demands of each sport are different. What a soccer player requires to qualify as elite is not what it takes for an American football player to be elite. Even within the same sport, there are varying standards depending on the position. A midfielder needs to run more than a defender, thus, the midfielder must have a greater aerobic capacity and endurance to play at a high level.

Most non-athletes are quick to jump into programs without fully understanding what they want to accomplish. So before starting a new training program, ask yourself:

How is my current alignment and movement potential?

What are my performance goals?

Head on over to Livestrong to checkout the rest of the article and get your free 4 week program:

The Optimal Training Program to Build Strength and Performance in 4 Weeks

about the author

812f4cb124c2dda65e33a5f1c2f087ef.jpeg

James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

10 Must Do's To Stay Athletic

What does it mean to be an athlete? Sure, there’s getting all the girls of course.

Kidding…kidding…we all know there’s more to it than that.

So what is it?

The thrill of winning, the rush of competing, the butterflies before a game, the anticipation of a daunting challenge, the brotherhood (could be sisterhood but I’m speaking from my own experience), the pain of defeat, the constant drive towards perfection…it’s hard to say.

Being an athlete, to me at least, encompasses all of those things and more.  It’s truly a way of life, and hard to rid yourself of once you’re so called playing days are over.

Unfortunately, the real world doesn’t seem to recognize this.  Once you leave college or professional sports, you’re thrust into a world that almost looks down on being an athlete.  They’ll just tell you:  “Oh, you had your chance.  Your playing days are over.  It’s time to hang up the cleats and begin your slow decline into decrepitude.”

Whew, doesn’t that sound fun?

It truly pains me to see this happen, and I see it happen a lot—people who were once exceptional athletes who have fallen off the tracks, and are now mere shadows of what they used to be (it honestly reminds me of animals locked up in captivity, but the animal is you and captivity is being locked behind a desk all day).

Don’t get me wrong.  The chances of you being able to maintain your fitness level from college, pro’s etc. is highly unlikely.   This is merely due to the fact that it’s no longer your major commitment.  You have a job, perhaps a significant other, and a life to live.  You just don’t have 20 plus hours a week to commit to training, practice and the sorts.

BUT, that doesn’t mean you can’t stay athletic…so here are 10 must do’s if you hope to avoid turning into a desk slob.

That’s a quick snippet of a recent two part post I put together for Tony Gentilcore.  I’d highly recommend you head over and check it out:

10 Must Do's To Stay Athletic (Part 1)

10 Must Do’s to Stay Athletic (Part 2)

Motor Potential, Technical Mastery and The Muscle Up

You either care about doing a muscle up, or you don’t. And either way is fine with me.

It’s a cool goal for some people, and something that doesn’t even register for others.

No matter where you fall on the matter, however, you’ll get something out of this article I just wrote for Breaking Muscle.

For starters, I go over the difference between motor potential and technical mastery, and explain why motor potential has to come first.  This is something everyone needs to understand.

I also lay out 2 four week programs that’ll get your pull up and dip really strong (#winning).

Be sure to check it out here:

The Key To Conquering the Elusive Muscle Up

Header Photo Credit:  Crossfit New England