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Muscle Growth Protocol

   

No Pain No Gain

   

“The more efficient your insulin metabolism the more muscle you can build.” Doctor Ronald Klatz

“Muscle injuries usually heal with plain and simple rest. To speed up recovery from muscle injuries it is beneficial to stretch the muscles after exercising. Nutritional supplements also help muscle injuries heal.”  Luke R. Bucci PhD Glucosamine Expert

“NSAIDs inhibit the synthesis of proteoglycans that are being made in the injured joint by the chondrocytes to heal the articular cartilage damage. The only result that can be obtained from NSAIDs in a patient with articular damage is a guarantee to produce more damage.” Doctor Ross Hauser MD

“Anti-inflammatory medicines like Motrin, Advil, aspirin, Clinoril, Voltaren, prednisone and cortisone all inhibit the healing process of soft tissues. The long term detrimental effects far outweigh the temporary positive effect of decreased pain.” Doctor Ross Hauser MD

“All the reasons for inadequate soft tissue healing have one thing in common; they all lead to suboptimal immune function. Immune function declines with age and endocrine or nutritional inadequacies. Immobility, RICE, NSAIDs, infections, allergies, acidic blood and poor tissue oxygenation all cause a decline in the immune response.” Doctor Ross Hauser MD

“Corticosteroids, such as cortisone and prednisone have adverse effects on bone and soft tissue healing. Corticosteroids inactivate vitamin D. Corticosteroids inhibit the release of HGH. Ultimately corticosteroids lead to a decrease in bone, ligament and tendon strength. A cortisone shot can permanently damage joints. Cortisone is dangerous because it inhibits just about every aspect of healing.” Doctor Ross Hauser MD

“Exercise has the opposite effect of cortisone. Exercise has been shown to positively affect articular cartilage by increasing its thickness, enhancing the infusion of nutrients and increasing matrix synthesis.” Doctor Ross Hauser MD

“Movement, exercise, heat, massage, ultrasound, acupuncture, and physical therapy all improve blood flow and have a positive effect on healing. The best course of action is to allow the body to heal itself.” Doctor Ross Hauser MD

“To increase the rate of healing and decrease the length of time the joint is swollen, protease enzymes are very helpful. Papain and chymopapain from papaya fruit, bromelain from pineapple and pancreatin enzyme preparations will encourage the removal of damaged tissue thus reducing the swelling.” Christie

“Glucosamine should help treat any condition that involve repair of cartilage and joints including osteoarthritis, rheumatoid arthritis, ankylosing spondylitis, invertebral disc conditions, chondromalacia, tendinitis, bursitis, postsurgical repair of traumatic injury to joints and tenosynovitis. Glucosamine also is therapeutic on repairing torn tendons and ligaments.” Luke R. Bucci PhD Glucosamine Expert

"Whey ingestion improves skeletal muscle protein accrual through mechanisms that are beyond those attributed to its essential amino acid content. This finding may have practical implications for the formulation of nutritional supplements to enhance muscle anabolism in older individuals." Nutritional Research Oct 2008, Note I would guess whey would help anyone build muscle

"A series of strange but evocative studies undertaken decades ago in Russia and Germany, for instance, hint that the Eastern Bloc nations may have depended in part on sunlamps and Vitamin D to produce their preternaturally well-muscled and world-beating athletes. In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, in comparison, improved by an impressive 7.4 percent.”  Vitamin D can improve Athletic Performance

"A recent study found that whey protein can build muscle in those over 65. This study compared whey protein with taking amino acid supplements, both essential amino acids and non-essential amino acids. That means the scientists were looking to see if improvement came from the amino acids or something more special in whey. Here's what they found: Whey protein was superior in building up key muscle mass indicators. Furthermore, whey improved their insulin response compared to both the amino acid groups. So whey protein might help preserve your muscle mass as you age.”  Doctor Robert Rowen MD

“It’s possible to eliminate muscle aches and stiffness immediately after working out. And you can help rebuild your muscles at the same time. What you have to do is immediately put back things you use up during exercise. This means carbohydrates and proteins. The carbohydrate you burn in muscle is ribose. Ribose is a sugar that you use to make ATP – the major source of energy for your muscle cells. The amount of ribose regulates the production of ATP. It speeds up energy recovery in your skeletal muscle, which helps you work out longer, build muscle faster, and have energy to do more. But it can do a lot more. Ribose can also help treat heart disease, congestive heart failure, and fibromyalgia.”   Doctor Al Sears MD  

"Researchers in New Zealand have discovered that antioxidant-rich extracts of blueberries may counter the detrimental effect of excessive exercise. Damage to muscle cells exposed to oxidative stress was significantly reduced when also exposed to doses of blueberry fruit extracts, according to findings published in Molecular Nutrition & Food Research.”    Blueberries Good for Muscle Damage Caused by Exercise

"New research from Tel Aviv University has found that "endurance exercises," like a Central Park jog or a spinning class, can make us look younger. The key, exercise, unlocks the stem cells of our muscles.”   Exercise activates stem cells ,Note this is dynamite, stem cells can repair ANYTHING in your body that needs repairing, ergo exercise may fix ANYTHING. This explains, in part, the THOUSANDS of documented benefits of exercise

"The standard American diet is highly inflammatory. It produces systemic inflammation of an order that is almost beyond belief. In that state, if you do exercise of any significant stress, you're just adding inflammation on top of the inflammation, and you're actually putting yourself at a bit of a risk. I advise people to get their diet straight and then exercise. Because I think a highly inflammatory diet, in combination with the acute systemic inflammation that occurs as a part of the exercise stimulus, can actually be a negative thing."   Doctor Doug McGuff, MD

"Rhodiola rosea is a remarkable herb that has a wide and varied history of uses. It is thought to strengthen the nervous system, fight depression, enhance immunity, elevate the capacity for exercise, enhance memory, aid weight reduction, increase sexual function and improve energy levels. It has long been known as a potent adaptogen. Adaptogens are substances that increase the body's overall resistance and help to normalize bodily functions."   Rhodiola (Rhodiola Rosea)

"When we think of the benefits of exercise, we tend to think of its ability to reduce cardiovascular disease, strengthen bones and muscles, and control weight. Research is now proving that exercise is also crucial for preserving and enhancing brain function as we age. Studies show that exercise inhibits neurodegenerative diseases and even promotes neurogenesisthe creation of new brain cells. While most forms of exercise are associated with improved cognition, some forms may be superior to others in that respect. A newly released study demonstrates that resistance exercise or weight training, rather than aerobic exercise, has a greater impact on cognitive function."   Resistance Exercise Reduces Cognitive Decline

"For his diet, he relies on turkey and baked salmon as his primary proteins, typically accompanied by salads and fruit. For breakfast, he’ll often have eggs, plus one tablespoon of honey four times a week. At lunch, he relies on figs and dates, Greek yogurt with pineapple, and more lean protein. He often adds barrel-aged apple cider vinegar with meals for its high potassium content. I also eat three apples a day,” he says. “One with breakfast, one with lunch, and one with dinner. They’re full of nutrients and pectin.”   Straying Fit for Life   Note these athletes have worked weight training into their advanced ages

    

Working a Muscle

"A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.”   Journal of Applied Physiology.

“Research shows that a spike of insulin after training increases somatostatin (the hormone that shuts down HGH).”   Phil Campbell Fitness Expert, Note stay away from carbs, especially SUGAR, before and after exercise

“If you’re not getting enough of the right type of exercise, your muscles shrink as you age. If this happens long enough, you wind up with a medical condition called sarcopenia. Sarcopenia simply means a deficiency of muscle. This occurs gradually. In fact, you may not even notice it, because your weight may not change as fat is replacing your muscle.”   Doctor Al Sears MD

“Once you reach 40-50 minutes of vigorous exercise per day, the benefits from your efforts plateau, and further efforts do not convey further improvements in life expectancy. When it comes to light to moderate exercise, on the other hand — such as walking, housework, and similar less strenuous day-to-day activities — more is better. It's not as effective as vigorous exercise (performed less than about 40 minutes a day), but the more active you are throughout the day, the better your life expectancy.”   Extreme Endurance Cardio May Do More Harm than Good

When you work out enough to build muscle you break micro fibers in your worked out muscles. The harder the work out the more micro fibers broken. The more fibers broken the greater the pain. The more fibers broken, up to a point, the faster the muscle growth.

If you take drugs for your muscle pain you destroy your muscle building efforts and may damage your body; learn to deal with the pain in a healthy manner. I eat some ginger almost everyday. Vitamin D in large amounts is proven to lessen pain.

   

Building Muscle

"Researchers worldwide believe that the diet protocol that benefit human fitness most, is the high protein low carbohydrate diet."    Ori Hofmekler Pro Trainer, Note you want QUALITY protein and QUALITY fat, where Atkins failed is he often used commercial meat and junk fat

"Older adults need to double protein intake, study finds Although there was no clear effect of the pattern of protein intake in our study, we observed a definitive effect of a higher amount of protein intake in mixed meals on whole body net protein balance and muscle protein synthesis. Whole body net protein balance was greater with protein intake above recommended dietary allowance,”   American Journal of Physiology—Endocrinology and Metabolism

"Treatment of cultured muscle cells with alpha-tocopherol results in increased membrane repair to injured cells. Further experimentation confirmed the involvement of vitamin E's antioxidant function in its repair-promoting benefit as well as its ability to insert itself into the cell membrane due to its lipid solubility."   Nature Communication 2011 Dec 20, Note remember when you build muscles you BREAK muscle micro-fibers and they must be REPAIRED

"Nearly every time you exercise intensely, blood gets diverted away from your digestive tract toward your muscles. This lack of blood flow causes trauma to some cells lining the small intestines, causing them to leak1 – although generally within an hour or so after the workout the cells return to normal. When ibuprofen is added into the equation, researchers found that blood levels of a protein indicating intestinal leakage were noticeably higher in those who took the drug prior to exercise, compared to those who did not, or who took ibuprofen without exercising.2 And unlike the slight damage that occurs under normal exercise conditions, when ibuprofen was used the intestinal leakage appeared to continue for several hours after the exercise was stopped.”   Ibuprofen Plus Exercise Leads to Increased Intestinal Damage

"L-Arginine powder is well known and appreciated by bodybuilders because of its effects on nitric oxide production. Arginine is a pre-cursor to nitric oxide (NO), which is responsible for increasing the maximum oxygen transport capacity in the bloodstream. With more oxygen in the blood being supplied to muscle cells, the creatine-phosphate energy pathway is optimized at the cellular level and athletes are able to push harder during each set, increasing their total number of repetitions and power output. This also results in quicker breakdown of lactic acid translating into more reps and longer sets."    L-Arginine Powder Overview

“Most telling of ashwagandha’s adaptogenic properties were the biochemical findings. Compared to the placebo recipients, men taking ashwagandha experienced greater reduction of exercise-induced muscle damage, greater decrease in body fat percentage, and a whopping 4.3-fold increase in testosterone levels. These studies are a powerful demonstration of ashwagandha’s ability to relieve the physiological effects of physical stress.“   Fight Stress and Support Adrenals with Adaptogens

"A recent article in the Journal of Physiology (Nov 2010) indicated that exercising while fasting and then eating a meal, promotes weight loss and muscle gain."   Ori Hofmekler Pro Trainer, Note a small protein meal with NO carbs

Optimizing Muscle Health With Whey, Creatine, and Glutamine

The day after you work them out your body will repair these broken fibers thru the inflammation process (See Inflammation Protocol). This also signals your body to add more muscle fibers and make the muscle stronger.

     

Thus Three things are essential to Build Muscle

"Ginger may reduce the pain associated with muscle injury after exercising, offering amateur and professional athletes a natural pain reliever, suggests new data.”   Ginger and Pain

“Anti-inflammatory medicines like Motrin, Advil, aspirin, Clinoril, Voltaren, prednisone and cortisone all inhibit the healing process of soft tissues. The long term detrimental effects far outweigh the temporary positive effect of decreased pain.” Doctor Ross Hauser MD

"Both groups reported pain after the race. But the runners who drank tart cherry juice experienced a substantially smaller pain increase after the race. This natural protection against acute muscle soreness suggested that tart cherries must be providing some defense against muscle damage."   Anti-Inflammatory Properties of Tart Cherry

"Body builders have been using gelatin for decades to help improve joint health and reduce inflammation. And research shows that athletes who took a hydrolyzed collagen supplement experienced less pain in their joints, which could help improve performance for athletes and competitive fitness buffs. If you exercise a lot, eating gelatin can help keep your joints healthy and pain-free."   5 Reasons Why Even Vegetarians Should Eat Gelatin . Note be careful of supermarket gelatin, most is garbage

"Taurine helps exercising muscle rid itself of lactic acid.42,43 Lactic acid is what causes the feelings of pain and soreness and is what limits how much a muscle can continue to work. By cleaning up lactic acid, Taurine helps muscles work longer."   Taurine Helps helps muscles work harder, longer, and safer

1) Don't heavily work a muscle on consecutive days
2) Don't take any anti-inflammatory drugs for your worked out muscle pain
3) Take care of your muscles (See Muscle Protocol)
  
    

What to Do for Post Workout Pain

“Your muscles produce lactic acid from glucose, which is then taken up by your mitochondria. The more fit you are, the better adapted your muscles are at using it. The larger your muscles become, the more mitochondria you have, and the more efficient your “lactic acid furnace” will be. Mitochondrial mass (and therefore, athletic performance) is further increased by high-intensity burst type training. Delayed onset muscle soreness (DOMS), or the muscle soreness you’ve experienced one to two days after exercise, is actually caused by inflammation stemming from microscopic tears in your muscle fibers, or more specifically, microtears between your muscles and their surrounding tissues. This most often occurs when you start a new exercise program, change it in some way, or resume exercising after a period of inactivity.”    Exercise as Effective as Massage for Decreasing Post-Exertion Muscle Soreness

“Muscle injuries usually heal with plain and simple rest. To speed up recovery from muscle injuries it is beneficial to stretch the muscles after exercising. Nutritional supplements also help muscle injuries heal.”  Luke R. Bucci PhD Glucosamine Expert

"Whey ingestion improves skeletal muscle protein accrual through mechanisms that are beyond those attributed to its essential amino acid content. This finding may have practical implications for the formulation of nutritional supplements to enhance muscle anabolism in older individuals." Nutritional Research Oct 2008, Note I would guess whey would help anyone build muscle

"A recent study found that whey protein can build muscle in those over 65. This study compared whey protein with taking amino acid supplements, both essential amino acids and non-essential amino acids. That means the scientists were looking to see if improvement came from the amino acids or something more special in whey. Here's what they found: Whey protein was superior in building up key muscle mass indicators. Furthermore, whey improved their insulin response compared to both the amino acid groups. So whey protein might help preserve your muscle mass as you age.”  Doctor Robert Rowen MD

“Anti-inflammatory medicines like Motrin, Advil, aspirin, Clinoril, Voltaren, prednisone and cortisone all inhibit the healing process of soft tissues. The long term detrimental effects far outweigh the temporary positive effect of decreased pain.”    Doctor Ross Hauser MD

“Movement, exercise, heat, massage, ultrasound, acupuncture, and physical therapy all improve blood flow and have a positive effect on healing. The best course of action is to allow the body to heal itself.” Doctor Ross Hauser MD

"Runners drank two 355 milliliter beverages containing either tart cherry juice or a placebo beverage daily for one week prior to the race and during the race. (Two 355 mL bottles of tart cherry juice daily provides at least 80 mg anthocyanins which is the equivalent of 90 to 100 cherries.) Both groups reported pain after the race. But the runners who drank tart cherry juice experienced a substantially smaller pain increase after the race. This natural protection against acute muscle soreness suggested that tart cherries must be providing some defense against muscle damage. To confirm this, scientists conducted a controlled trial on indices of muscle recovery. Participants were given either tart cherry juice or a control drink for five days before, on the day of, and for two days after a marathon race. Runners in the tart cherry group had significantly lower inflammation biomarkers (Interleukin-6 and C-reactive protein) compared to the placebo group. The tart cherry group also recovered isometric strength faster than the control runners, demonstrating an accelerated recovery following strenuous exercise."   Anti-Inflammatory Properties of Tart Cherry

"Body builders have been using gelatin for decades to help improve joint health and reduce inflammation. And research shows that athletes who took a hydrolyzed collagen supplement experienced less pain in their joints, which could help improve performance for athletes and competitive fitness buffs. If you exercise a lot, eating gelatin can help keep your joints healthy and pain-free."   5 Reasons Why Even Vegetarians Should Eat Gelatin . Note be careful of supermarket gelatin, most is garbage

"A study published in the Journal of the International Society of Sports Nutrition found that short-term supplementation with powdered cherries boosted athletic performance in test subjects.* Researchers were curious to determine whether use of a tart cherry supplement prior to and following strenuous endurance exercise would affect markers of oxidative stress, muscle damage, inflammation, and muscle soreness. In a double-blind study, eighteen men and nine women, all endurance-trained runners or triathletes, were randomly assigned to ingest capsules containing 480 mg of either a placebo or the powdered cherries and then asked to complete a half-marathon run. Fasting blood samples and quadriceps muscle-soreness ratings were taken before the run and later at one, 24 and 48 hours post-run. Subjects who took the cherry powder averaged 13% faster half-marathon finish times compared to the placebo group. They also had inflammatory markers that were 47% lower. Additionally, the cherry group’s post-run muscle pain faded faster compared to the placebo group."   Tart Cherry Supplementation Benefits Athletic Performance

     

The Basics of Muscle soreness

“NSAIDS have caused as many deaths as AIDS.”   New England Journal of Medicine 1999

 If you can find nothing to reduce your post workout pain, KEEP LOOKING. taking drug pain killers destroys the very purpose of working out. Aspirin, Tylenol® and other NSAIDS are DRUGS.    

    

Nutrients that Boost Muscle Mass and Strength

"Carnitine is an amino acid derivative that transports fatty acids to the mitochondria to be used as fuel for energy production. It works by prompting mitochondria to produce cellular energy quickly and efficiently—helping to combat the age-related decrease in cellular energy and critically supporting exercise recovery. Carnitine formulations may promote healthy muscle mass in older adults prone to sarcopenia,48 and it can protect against cognitive decline by boosting muscle strength. One novel form of carnitine known as propionyl-L-carnitine helps regulate levels of adenosine triphosphate (ATP)—the primary source of energy for all cellular processes—and can improve physical performance and reduce general fatigue."   Resistance Exercise Reduces Cognitive Decline

"Whey protein is packed with branched chain amino acids (BCAAs), but these potent compounds are also available separately for added muscle support. Three specific BCAAs, leucine, isoleucine, and valine, are essential amino acids that play important metabolic roles during exercise and in the maintenance and growth of skeletal muscle. BCAAs account for 35% of the essential amino acids in muscle proteins and can serve as an energy source for muscle tissue during exercise. Leucine, the most metabolically active BCAA, has been well-documented to promote muscle tissue synthesis.40-43 Branched chain amino acids also reduce perceived exertion and mental fatigue during exercise."   Resistance Exercise Reduces Cognitive Decline

"By helping cells renew themselves and optimizing muscle performance, pomegranate extract and its newly identified metabolite, urolithin A—could prove successful. Along with these findings, there is supportive evidence of the powerful effects that urolithin A has against Alzheimer’s disease and cancer, offering yet another tool to fight against these devastating conditions that affect many aging individuals."   Pomegranate Improves Markers of Aging

    

     

Exercise and HGH

"A new study shows, and this is really exciting, that when you work the fast twitch fiber and work your heart muscle anaerobically, your body releases exercise-induced growth hormones (HGH) that actually mimic taking injections of growth hormones. You get as much as a 530 percent increase in growth hormone!  It stays your body for two hours, going after body fat like a heat seeking missile. It's so powerful that if you were to do the program today and monitor your blood, it will look like you injected growth hormone illegally. That's why there is no HGH test for Olympic athletes today."    Phil Campbell Fitness Expert

“Research shows that a spike of insulin after training increases somatostatin (the hormone that shuts down HGH).”   Phil Campbell Fitness Expert, Note stay away from carbs both before and after exercise; carbs before will inhibit fat burning and carbs after will inhibit HGH production

How to maximize HGH production through exercise

Since you need HGH to develop muscle please learn how HGH is produced through exercise.

    

Muscle Building and Insulin

"A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH."    HGH Magazine

“Research shows that a spike of insulin after training increases somatostatin (the hormone that shuts down HGH).”   Phil Campbell Fitness Expert, Note stay away from carbs after exercise AND before exercise

"Whey improved insulin response compared to both the amino acid groups. So whey protein might help preserve your muscle mass as you age.”  Doctor Robert Rowen MD

“The more efficient your insulin metabolism the more muscle you can build.” Doctor Ronald Klatz

Since insulin kills HGH production an efficient insulin mechanism in your body and not ingesting too many simple carbs would seem to be the way to go. Insulin also prevents your body from burning fat so NO SUGAR or carbs for two or three hours before exercise and no SUGAR or  carbs for at least two or three hours after exercise. Note in today's sugar hyped world very few people follow this anti-carb regime.

   

Resistance Training can Improve Cardiovascular Fitness as well as Strength

“The results of chronic physiological adaptations demonstrate that resistance training to momentary muscular failure produces a number of physiological adaptations, which may facilitate the observed improvements in cardiovascular fitness. The adaptations may include an increase in mitochondrial enzymes, mitochondrial proliferation, phenotypic conversion from type IIx towards type IIa muscle fibers, and vascular remodeling (including capillarization). Resistance training to momentary muscular failure causes sufficient acute stimuli to produce chronic physiological adaptations that enhance cardiovascular fitness. This review appears to be the first to present this conclusion and, therefore, it may help stimulate a changing paradigm addressing the misnomer of ‘cardiovascular’ exercise as being determined by modality.”   Resistance Training can Improve Cardiovascular Fitness as well as Strength

    

Great 2 Hour Discussion about Muscles, Training and Related Topics

    

Peak Fitness Workout

"Most exercise programs today are built based upon a very incomplete picture of the physiology of your body. For example, long slow cardio, "calories in, calories out," would be a perfect way to look at the body if it were all slow-twitch fiber … [but] there are three muscle fiber types: slow, fast and super-fast … both those types of fast-twitch fibers are essentially 50 percent of your muscle fibers that don't get recruited until you add a velocity of movement. To really work your cardiovascular system the way you should, I'm now saying you do moderate-intensity cardio (which is still pretty intense) five days a week for 30 minutes ─ or vigorous intensity cardio for 20 minutes, three times a week.”   Phil Campbell Fitness Trainer

"We have to urge caution because research is pretty clear now: if you do long and slow exercise, your muscle -- that's slow-twitch fiber -- can heal pretty quickly in one day. But when you work fast-twitch fiber, whether it's an NFL athlete, or me or anyone, it takes about 48 hours for that fast-twitch fiber to truly heal back and totally recover. Sprint 8 is one of these programs that you really don't want to do every day … we recommend three times a week."   Phil Campbell Fitness Trainer

"There are many different ways you could do Sprint 8. As long as you can get totally exhausted in 30 seconds or less. That's the key. If you can't go longer than 30 seconds -- no matter if you're a professional athlete or just starting -- that means you're doing it correctly. It has to be so intense that after 30 seconds, you're just praying for those last seconds to go by … "   Phil Campbell Fitness Trainer

In fact, an eight-week study conducted by Phil and colleagues found that a Peak Fitness session resulted in an average HGH increase of 771 percent! This also translated to increased fat burning among the study participants. Phil states: "At the end of the eight weeks, results were phenomenal. The average body fat loss was 31 percent. Sprint 8 was designed to replicate the growth hormone production, which in the average case increases 14.4 percent. Basically, Sprint 8 in this one study on middle-aged workers shows that it's twice as effective in body fat loss as injecting growth hormone."   Doctor Joseph Mercola MD 

"In the past 25 years we have learned so much more about metabolic energy production than in the preceding 100 plus years. We can utilize what we now know about how the energy systems function dynamically to improve how we do Fartlek, without destroying its essence."    NEW INTERVAL TRAINING

"True Fartlek allows the athlete to run whatever distances and speeds they wish and to 'play' with varying the intensity, occasionally running at high intensity levels, occasionally at lower intensities. Varying the terrain for the Fartlek session merely added another variable to play with and Fartlek was frequently done through woods on undulating trails."   NEW INTERVAL TRAINING   Note you can substitute your form of exercise for running

“High-intensity exercises sequentially recruit all the different types of muscle fibers in your body, starting with the smaller motor units made up of slow-twitch fibers—which are primarily aerobic in metabolism, have a lot of endurance, and recover quickly—to the intermediate fibers; followed by the fast-twitch fibers. The key to activating your fast-twitch muscle fibers is speed. (I've explained how to properly perform high-intensity interval exercises in great detail, so for a refresher, please see this previous article.)”     Doctor Doug McGuff, MD

“The key factor that makes interval training so effective is intensity. To reap maximum results, you need to work out at maximum intensity, with rest periods in between spurts.”   Doctor Joseph Mercola MD

“You can turn virtually any exercise into a high intensity exercise, including strength or weight training. Metabolically speaking, both forms are very similar to each other. High-intensity interval-type training gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor.”    How to Turn Your Strength Training Routine into a High Intensity Interval Training Session

High-intensity interval training (HIIT) has become popular with athletes and amateurs and has clear visible benefits. But sports scientists have always struggled to understand how a short amount of activity can produce similar effects as endurance training. Now, researchers at the Karonlinska Institute in Sweden have found that even small levels of intensive exercise boost the production of mitochondria– the cell’s batteries – which enhance muscle endurance.”    Why short bursts of activity boost fitness in the body

      

If you visit this Peak 8 Link you can learn about a training program reputed to be the finest way to both develop your muscles and MANY other aspects of your healthy body. It is a variation on Doctor Al Sears's PACE method. I have been using the granddaddy of these methods the Swedish FARTLEK method for six decades and IT WORKS. If you read a little you will see these methods can be adapted to almost ANY sport or equipment apparatus, even naked with NO apparatus (for some real fun). The simple principal is warm up, exercise to exhaustion, go slow until you recover and repeat about 8 times; three times a week or so.

     

Fasting and Exercise

“When you add exercise to the mix, you complete your workout while fasting, but this must be followed by a recovery meal within 30 minutes of your workout. The easiest way to do this is to exercise in the morning on an empty stomach, followed by a recovery meal half an hour later. Then you fast until the set time window designated for eating, followed again with fasting during late-evening/overnight hours and into the morning, until 30 minutes after exercise the next day. Naturally, if it's a non exercise day, you don't need the recovery meal. But on exercise days, a recovery meal is critical and should NOT be skipped in the name of fasting. Whey protein is ideal, as it is fast-assimilating and will provide you with the nutrients your muscles need for recovery. (Make sure to avoid all sources of fructose for the reasons discussed earlier). Skipping the recovery meal after exercise is very ill advised, as it can lead to brain and muscle damage.”    Doctor Joseph Mercola MD

"[Acute oxidative stress] is essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue. Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues."   Ori Hofmekler

On heavy exercise days I tend to delay breakfast until AFTER my first exercise session.

     

Hamstring Stretches

Great 2 Hour Discussion about Muscles, Training and Related Topics

Resistance training for special populations

     

Also see (Muscle Protocol)    

 

 

 

 

 

 

 

 

 

 

This site was last updated on 19 February 2018 08:19 AM

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