Fitness RX For Men - January 2017 PDF

THE SCIENTIFIC APPROACH T O B U I L D I NG MUSCLE,,
LLOSING FAT,, ENHANCING PERFF O R M A N C E & S TAYING HEALTHYY

VOLUME 15, NUMBER 1
YOU U SC O O C O Y
L & BURN FAT

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1
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WI DISPLAY UNTIL JAN 25th
FitRxInsideEDGE FOR MEN
BY STEVE BLECHMAN, EDITOR-IN-CHIEF
FITNESSRx TM
NEW
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
Publishers
Steve & Elyse Blechman
YEAR
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
TRANSFORMATION Creative Director

Alan Dittrich, Jr.
TRAIN E
At FitnessRx, we are always looking to bring you Digital Creative Director/
Design Consultant
the best, most hardcore workouts so you can take your Chris Hobrecker
INSAN
training to a new level by losing more body fat and
building more muscle fast. To help you get in gear for Managing Editor
2017, we packed this issue of FitnessRx with more Lisa Steuer
extreme workouts than ever before. Get ready burn fat, build muscle and transform your Associate Editor
physique in 2017! Alan Golnick
Kris Gethin, the CEO and founder of Kaged Muscle supplements, believes in training hard and
intense. He also believes in naturally fueling the body in order to be at your best and as healthy Associate Art Director
Stephen Kolbasuk
as you possibly can. The host of the most watched transformation series on the web via
Bodybuilding.com, Kris is the founder of the Dramatic Transformation Principle, which is a Contributing Editors
combination of reps, weights and workout techniques to transform the physique. In The 600- Dan Gwartney, MD
Rep Killer Leg Workout with Kris Gethin: Get Tough! Are you Man Enough? by Lisa Steuer on Thomas Fahey, EdD
page 40, check out Kris high-rep, high-volume workout that will build legs like no other. With his Victor Prisk, MD
style of training, Kris said that he has naturally been able to maintain an increase of one to two Contributing Photographers
pounds of lean muscle tissue per year for the last 17 years, so this is definitely something youll Ian Spanier
want to look into if transforming your physique is your goal. Michael Neveux
Cory Gregory is known for his extreme workouts that arent for the weak. So what better way Jason Ellis
Per Bernal
to take your training to a whole new level than some basic but extreme workouts with Cory? In
Five Metabolism-Boosting, Fat-Blasting Workouts for 2017: Extreme Training with Cory Gregory Advertising Director
by Cory Gregory on page 50, check out some of Corys hardcore workouts that will get your Angela Theresa Frizalone
heart pumping and boost power, muscle, strength and endurance. Corys workouts are a mix of (239) 495-6899
powerlifting, bodybuilding and some CrossFit/conditioning GPP (general physical preparation),
Director of New Business Development
so they produce results. If youre ready to sweat and push hard, these workouts are for you. Todd Hughes
We all know that high-intensity, explosive training is key to getting in shape fast. If your goal 416-346-3456
for 2017 is to increase aerobic capacity, lean muscle mass, strength, power and fat loss, then
youll need a high-intensity weight-training program. In Lean and Mean for 2017: Muscle- Administrative Assistant
Building, Fat-Incinerating Total Body Workout with Jeff Seid by Thomas Fahey, Ed.D. on page 32, Fernanda Machado
IFBB professional physique competitor, personal trainer and our cover model this month, Jeff Circulation Consultants
Seid, demonstrates a scientifically based high-intensity training program that brings lightning- Irwin Billman and Ralph Pericelli
fast results. The program is supplemented with high-intensity interval training (HIIT) that
involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill
or track for a total body transformation. Reader Inquiries:
The capacity of dopamine to trigger feelings of pleasure also makes the dopamine system Subscriptions (to order)
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RUSH by Michael J. Rudolph, Ph.D. on page 46, find out more about how DOPA RUSH cranks
up dopamine levels while increasing energy, focus, memory, alertness, attention, creativity, FITNESS RX for Men (ISSN 1543-8406)
is published six times a year by Advanced Research Media, 21
confidence, mood, motivation and weight control. For more information or to purchase DOPA Bennetts Road, Suite 101, Setauket, New York, 11733. Copyright 2008
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6 FIT NE S S R x for ME N JANUARY 2017 www.fitnessrxformen.com

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FEATURES
VOL. 14-NUMBER 1, JAN. 2017
40 THE 600-REP KILLER LEG

WORKOUT WITH KRIS GETHIN
Get Tough! Are you Man Enough?
By Lisa Steuer
46 DOPA RUSH (DOPAMINE

MAXIMIZER)
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32 LEAN AND MEAN FOR 2017 50 FIVE METABOLISM-BOOSTING,

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Workout with Jeff Seid Extreme Training with Cory Gregory
By Thomas Fahey, Ed.D. By Cory Gregory
8 FI TNE S S R x for M E N JA NUA RY 2 0 1 7 www.fitnessrxformen.com

IN THIS ISSUE WARM UP COOL DOWN
56 CARDIO BURN 84 MR. INTENSITY
6 PUBLISHERS LETTER CUTTING-EDGE Cardio Research Review: Best Tips for Building
By Steve Blechman RESEARCH Best of 2016 Arms By Joe Donnelly
By Steve Blechman and By Team FitRx
86 ULTIMATE IN
Thomas Fahey, Ed.D. 60 FAT ATTACK NUTRITION
Research Review: Best of 2016 Research Review:
12 TRAINING By Daniel Gwartney, MD Best of 2016
16 FAT-LOSS 62 HARD CORE TRAINING
Core-Training Research Review:
20 HEALTH Best of 2016 By Team FitRx
24 SEX 66 MUSCLE LAB
26 SUPPLEMENTS Muscle-Building Research Review:
Best of 2016
28 NUTRITION By Michael J. Rudolph, Ph.D.
70 SPORTS SUPPLEMENT
REVIEW
ON THE COVER: MHP Pre-Workout: Reckless
By Gabriel Wilson, Ph.D., CSCS
JEFF SEID
PHOTO BY JASON ELLIS 72 THE M.A.X. MUSCLE PLAN
Research Review: Best of 2016
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
76 SPORTS SUPPLEMENT
REVIEW
Hi-Tech Pharmaceuticals:
Stamina-Rx By Team FitRx
78 SUPPLEMENT EDGE
Supplement Research Review:
Best of 2016
By Team FitRx
80 MENS HEALTH
Research Review: Best of 2016
By Team FitRx
www.fitnessrxformen.com JAN U ARY 2017 FITN ESS R x for ME N 9

WARM UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
12-14
TRAINING
-PROGRAM STRUCTURE
INFLUENCES THE RESULTS;
-DONT NEGLECT FLEXIBILITY
16-18
FAT LOSS
-HIGH PROTEIN INTAKE PROMOTES
LONG-TERM WEIGHT CONTROL;
-DIET, EXERCISE OR DIET PLUS
EXERCISE FOR HEALTH?
20-22
HEALTH
-HOW TO PREVENT LOW
BACK PAIN;
-EXERCISE: MODERATION IS THE KEY
24-25
SEX
-MALE BIRTH CONTROL DRUG NEARLY
READY FOR PRIME TIME;
-ARE SEXTERS INSECURE?
26-27
SUPPLEMENTS
-CAFFEINE SLOWS FATIGUE DURING
HIGH PROTEIN
HIGH-POWER TRAINING;
-CAFFEINE BOOSTS MENTAL
AND PHYSICAL PERFORMANCE
INTAKE PROMOTES
pg 188 LONG-TERM
pg. 28-30
WEIGHT CONTROL NUTRITION
-NUT CONSUMPTION LINKED
TO REDUCED INFLAMMATION;
-CINNAMON IMPROVES BLOOD
SUGAR REGULATION
10 FI TNE S S R x for ME N JA NUA RY 2 0 1 7 www.fitnessrxformen.com

FitRxWarmUP TRAINING CUTTING-EDGE RESEARCH
BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
The legendary UCLA basketball coach John Wooden said, Although

there is no progress without change, not all change is progress. Current
practices in strength training have their roots in the past, so its important
that we appreciate the history and evolution of resistance training ac-
cording to William Kraemer from the Ohio State University.
Early studies by scientists such as A.F. Huxley and A.V. Hill showed
how muscles contract and build force. In the 1950s, researchers such as
Thomas DeLorme showed the importance of progressive overload for
increasing strength. Scientists were inuenced by practical observations
by tness gurus such as Charles Atlas and Bob Hoffman. Leading sports
scientists of the time, such as Peter Karpovich from Springeld College,
believed that weight training made athletes muscle-bound and would hurt
performance in power sports. Hoffman put on a demonstration at Spring-
eld that included feats of exibility, strength and power by champion
athletes John Grimek and John Davis that decisively debunked this myth.
Richard Berger and Patrick OShea developed the set and rep structure
of basic weight-training programs that are still used today. Jack Wilmore
from the University of California, Berkeley performed the early studies on
the effects of weight training on women. Since these early days, sci-
entists such as Bill Kraemer studied the molecular mechanisms
of strength and muscle growth and how muscle tension, nutrition
and hormones affect them.
Athletes should be students of sport. Appreciating the history of train-
ing is critical for understanding contemporary training techniques. (ACSMs
Health & Fitness Journal, 20 (5): 10-14, 2016)
LIFT HEAVY TO GAIN

STRENGTH
Program structure inuences gains in strength and muscle size according to a
study led by Gareth Nicholson from the Institute for Sport, Physical Activity and Leisure
at Leeds Beckett University in the U.K. Experienced weight trainers participated in pro-
grams designed to maximize strength or hypertrophy. Strength workouts used heavier
weights, fewer reps and longer rest intervals (85 percent of maximum, ve minutes
rest and four sets of six reps) while hypertrophy workouts used more reps, less weight
and shorter rest intervals (70 percent of maximum, 90 seconds rest and ve to 10 reps
per set). A third group used cluster sets involving short rest intervals during sets, with
ve minutes rest between sets. Strength gains were greatest in athletes performing
strength and cluster sets. An important key to gaining strength is to use heavy
weights with long rest intervals. Peak tension is critical if you want to get strong. An
effective device for gauging the quality of a workout is the Beast Sensor (https://www.
thisisbeast.com) an accelerometer that measures the power output and velocity dur-
ing each rep. (European Journal of Applied Physiology, published online July 29, 2016)
DON'T NEGLLECT
T FLEEXIB
BILLITY
Y
Flexibility is an important type of tness that affects health and
performance according to Barbara Bushman from Missouri State University.
Flexibility is dened as the maximum range of motion of a given joint, and it
varies with age, gender and regular patterns of physical exercises. People
should stretch at the end of a workout at least two to three days per week.
Stretch until you feel tightness or mild discomfort. Flexibility is specic to each
joint, so stretch the major muscle groups using static, dynamic, ballistic or PNF
stretching techniques. For static stretching, do two to four reps of each exercise,
holding the stretch for 10 to 30 seconds. (ACSMs Health & Fitness Journal, 20
(5): 5-9, 2016)

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FitRxWarmUP TRAINING CUTTING-EDGE RESEARCH
URBAN LEGENDS OF
THE WEIGHT ROOM:
OLD MYTHS AND NEW REALITIES
Goofy ideas abound in the weight room according to James Peterson,
a sports medicine consultant and former director of sports medicine at
StairMaster. Many people focus on the training technique du jour. CrossFit,
kettlebells, long and slow distance, HIIT, yoga and bodyweight exercise
all have their advocates. In fact, everything works to an extent. The best
choice depends on the interests and needs of the exerciser. Ninety-
ve percent of success in life is showing up. Find an exercise that you
enjoy and helps you achieve your goals, and stick with it. (ACSMs Health &
Fitness Journal, 20 (5): 75, 2016)
RESTRIC
CTIN
NG BLOOOD FLO
OW
DURING
G RECCOV
VERY
Y SLLOW
WS
MUSCLEE PRO
OTE
EIN SYN
NTHHES
SIS
Weight training with low loads and restricted blood ow, a technique called Kaatsu
training, increases strength and is particularly valuable during rehabilitation.
Metabolic byproducts such as lactate, adenosine, potassium and carbon dioxide
may stimulate muscle growth. Restricting blood ow during recovery from weight
training increases these metabolic byproducts and might promote muscle growth.
Scott Dankel and Jeremy Loenneke from the University of Mississippi, and
colleagues, found that restricting blood ow after weight training did not promote
muscle growth, and decreased it in women. Training consisted of a single set of
biceps curls performed to failure, using 70 percent of one-rep maximum (1RM)
weight. The authors concluded that restricting blood ow after high-load weight
training does not promote muscle growth, and might slow muscle protein synthesis.
(European Journal of Applied Physiology, 116: 1955-1963, 2016)
PROGRAM STRUCTURE
INFLUENCES THE RESULTSNo single weight-training program will satisfy the needs of body-
builders, weightlifters, powerlifters, football players, tennis players or
distance runners according to Grace DeSimone from the Executive
Council of the American College of Sports Medicines Committee on
Certication and Registry Board. The goals of each program depend
on the demands of the sport. Bodybuilders, for example, seek to build
large, symmetrical muscles covered by a minimum of fat. Weightlifters
must build maximum strength in highly complex movements (i.e., the
snatch; clean and jerk). Distance runners must build power that helps
them run faster during endurance races. The weight-training program
should reect these goals. Bodybuilders, for example, should perform
eight to 12 reps for multiple sets often pushing close to failure.
Weightlifters and power lifters typi-
cally perform low reps with longer rest
periods between sets. The best strat-
egy is to assess the needs of the
sport and tailor the strength-training
program accordingly. (ACSMs
Health & Fitness Journal, 20 (5): 3-4,
2016)
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FitRxWarmUP FAT LOSS CUTTING-EDGE RESEARCH
NEEWLY
Y
DISCOVERRED HOORM
MONEE
REGULLATEES BOD
DY FAT
T
AND BLOO OD SUG
GARR
Adropin is a newly discovered hormone secreted by the liver that
helps control fat and carbohydrate metabolism. Andrew Butler from
St. Louis University and colleagues found that low levels of the hor-
mone are linked to obesity. Chronically high carbohydrate intake
suppresses adropin, which might promote fat deposition. Low
levels of adropin are also related to high LDL (bad) cholesterol
and triglycerides (blood fats), which would make it a risk factor for
heart attack and stroke. In middle-aged women, higher fat intake
was linked to higher blood adropin values, while high carbohydrate
intake was linked to lower adropin levels. Scientists are only begin-
ning to understand the link between adropin, control of metabolism
and obesity. (Obesity, 24: 1731-1740, 2016)
Reduced-Calorie Diets and Exercise

Increase Brite Cell Formation
The human body contains small amounts of a calorie-burning tissue
called brown fat (brown adipose tissue, BAT) that converts food energy
directly into heat. White fat does the opposite it stores energy as fat. BAT
prevents weight gain by increasing metabolic rate following overeating.
Energy metabolism works through a series of coupled reactions. This means
that energy released by breaking down fats, carbohydrates and proteins are
captured in other reactions, such as making ATP (a high-energy chemical)
or storing fats and carbohydrates. Uncoupling occurs when the energy from
food breakdown is released as heat instead of capturing it as ATP. Brown fat
converts food energy directly into heat. Reduced-calorie diets and exercise
trigger the formation of brite or beige fat cells white fat cells that act
like brown fat according to James Timmons from McMaster University
and colleagues. This creates healthier fat cells that can better regulate
bodyweight. (American Journal of Clinical Nutrition, 104:557-565, 2016)
DIET, EXERCISE OR DIET

PLUS EXERCISE FOR HEALTH?
Thirty-eight percent of US adults are obese and more than 70 percent
are overweight. The obesity rate in US teens is a whopping 21 percent.
Obesity has created a national health crisis that might decrease longev-
ity of millennials compared to their parents. Unfortunately, about 90 per-
cent of people who lose weight gain it back within 12 months. People get
mixed messages about the role of diet and exercise for weight loss. Ed-
ward Weiss from St. Louis University School of Medicine and co-workers
measured the effects of losing six to eight percent bodyweight through
diet, exercise or diet plus exercise on heart disease risk factors. Diet plus
exercise resulted in greater decreases in fat loss, LDL (bad) cholesterol
and triglycerides (blood fat) than caloric restriction. Surprisingly, caloric
restriction produced similar changes in blood pressure and resting heart
rate as caloric restriction plus exercise. The study showed that weight
loss through diet or exercise had substantial health benets. (Ameri-
can Journal of Clinical Nutrition, 104:576-586, 2016)

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FitRxWarmUP FAT LOSS CUTTING-EDGE RESEARCH
CALORIC RESTRICTION
LEADS TO BEIGING
OF WHITE FAT
White adipose tissue (white fat) is the bodys principal energy
storage site. Excessive fat storage (i.e., obesity) is a marker of poor
metabolic health that increases the risk of heart attack, stroke,
diabetes, some cancers and back pain. The body also has a small
amount of brown fat that dissipates energy as heat rather than
storing it as fat. Researchers from the University of Geneva in
Switzerland found that caloric restriction triggers the growth
of beige fat white fat with brown fat characteristics. The
creation of beige fat through diet and exercise is an exciting area
in obesity research. Long-term caloric restriction increases beige
fat production and might promote longevity in a variety of species,
possibly even in humans. White fat cell beiging might be the key to
a longer life. (Cell Metabolism, 24:434-446, 2016)
HIGH PROTEIN INTAKE

PROMOTES LONG-TERM
WEIGHT CONTROL
High protein intake (35 percent of total calories) plus caloric
restriction caused decreases of 10 percent in weight, 25 percent in
abdominal fat, 33 percent in visceral fat, 10 percent in blood sugar, 40
percent in insulin and a nine percent increase in lean body mass in 40
overweight men and women studied for 12 months. The changes were
similar in men and women, and greater than in people consuming a
low-calorie diet containing normal amounts of protein (15 percent of
total calories) according to a study led by Paul Arciero from Skidmore
College and Feng He from California State University, Chico. High-protein, reduced-calorie diets promote long-term weight control, and according to
other studies the effects are even greater when the diet is combined with high-intensity exercise. (Nutrients, 8: 476, 2016)
Hormones work by rst binding with

MIRABEGRON FIGHTS FAT BY specic hormone receptors in the cells.
Beta-3 adrenergic receptors, found mainly
ACTIVATING ADRENALINE RECEPTORS in fat cells, promote fat breakdown and turn
on uncoupling proteins to release energy
as heat. Exercise, which triggers the release
of adrenaline, helps control body fat by
activating these receptors. Unfortunately,
most people dont meet even minimal exer-
cise recommendations and would prefer to
take a pill rather than modify their lifestyle.
Researchers from the Institute of Endocri-
nology and Obesity Management Center
in Prague, Czech Republic reported that
mirebegron, a drug used to treat overactive
bladder (OAB), activated brown adipose
tissue. Brown fat is important for weight
control because it dissipates energy as
heat rather than storing it as fat. Patients
taking the drug for OAB burned calories 13
percent faster than before. Animal studies
showed that the drug also improves blood
sugar regulation. Mirabegron is not cur-
rently approved for weight loss but is widely
available on the Internet. (Expert Opinion on
Pharmacotherapy, 20:1-3, 2016)
18 F IT N E S S R x for MEN JANUARY 2017 www.fitnessrxformen.com

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31g Insulin-Spiking
Sugar 0g Sugar
2g BCAAs 12g BCAAs
0mg Tart Cherry 480mg Tart Cherry
118mg Electrolytes 440mg Electrolyte Blend

Per 2-scoop serving Per 2-scoop serving
INCREASE MUSCLE SIZE ENHANCE STRENGTH IMPROVE RECOVERY
FitRxWarmUP HEALTH CUTTING-EDGE RESEARCH
RESISTANCE
TRAINING REDUCES
THE RISK OF
CHRONIC DISEASE
Resistance training reduces the incidence of many chronic dis-
eases and improves the quality of life in people who have them. A
literature review by Joseph Ciccolo and Sanaz Nosrat from Colum-
bia University in New York City concluded that resistance exercise
can reduce cardiovascular disease risk factors, improve quality of
life in cancer patients, enhance lung function in chronic obstructive
pulmonary disease, improve blood sugar control in type 2 diabe-
tes, increase functional capacity in Parkinsons disease and mul-
tiple sclerosis, decrease muscle pain in bromyalgia and improve
physical function in HIV/AIDS. The intensity of weight training in
people with chronic disease must be matched with their physical
capacities. (ACSMs Health & Fitness Journal, 20(5): 45-49, 2016)
Does Growth Hormone Speed Recovery from ACL Surgery?

The anterior cruciate ligament (ACL) stabilizes the knee athletes reach pre-injury capacity, even with the most diligent
joint. A signicant ACL tear must be surgically corrected, which rehabilitation. Mark Cuban, the billionaire owner of the NBAs
takes at least one year to heal properly. Women suffer three Dallas Mavericks, is funding a two-year study through the
to four times more ACL injuries than men, but the injury is University of Michigan to determine if growth hormone can speed
devastating in both sexes. Techniques for preventing ACL injuries recovery from ACL injuries and save athletic careers. Growth
include muscle strengthening (particularly the posterior chain hormone has minimal effects on athletic performance but could be
glute and hamstring muscles), stretching, plyometrics, agility a powerful anabolic agent for speeding recovery from serious soft
and proprioception training, and movement education. Few tissue injuries. (ESPN, March 1, 2016)
HOW TO PREVENT LOW BACK PAIN

More than 85 percent of Americans will experience low back pain. Backache is the second most common cause for sick days in the workplace
(headache is number one). Most cases of back pain stem from poorly trained core muscles that put pressure on nerve roots leaving the spine. A
literature review and meta-analysis led by Daniel Steffens Sydney Medical School in Australia concluded that exercise plus proper spinal
biomechanics are moderately effective for reducing the incidence of low back pain and the use of sick leave. Popular back pain preventive
methods such as back braces, shoe insoles and lifting belts are ineffective. Studies by Canadian biomechanist Stuart McGill show that core-stiffening
exercises such as side-bridges, stir-the-pot, bird-dogs and Pallof presses are extremely effective for treating and reducing the incidence of back pain.
People must do these exercises regularly to get results. (JAMA Internal Medicine, published online January 11, 2016)

I DUG DOWN DEEP TO
SURPASS
EVERY
OBSTACLE SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
Read Shanes story at
MUSCLETECH.COM
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ENHANCES STRENGTH BUILDS MUSCLE BOOSTS ENDURANCE
FitRxWarmUP HEALTH CUTTING-EDGE RESEARCH
EXERCISE:
Moderation
Is the Key
Exercise is good for health, but there is
an optimal amount of exercise that pro-
motes heart and blood vessel health. A
25-year study from the Medical Univer-
sity of Lodz in Poland showed that
moderate-intensity exercise
reduced blood markers
linked to coronary artery
disease, while chronic and
intense exercise increased
them. Longtime marathon
runners showed increases in
inammation and dangerous
blood fats, compared to moder-
ate-intensity exer-
cisers. Regular,
moderate-inten-
sity exercise pro-
motes good health,
while excessive exercise
may cause inammation
and premature death. (BMC
Cardiovascular Disorders,
16: 65, 2016)
SNORING OR
SLEEP APNEA?
COFFEE: Sleep is extremely important for health and quality of life. Getting
less than six hours of sleep per night increases the risk of various
HEALTHY OR DEADLY? metabolic diseases and can result in premature death. Many
people who snore have sleep apnea periodic airway collapse
during sleep that prevents people from sleeping soundly. Obese
Religious groups such as the Mormons, Seventh-day Adventists or unusually muscular people should be screened for this health
and Rastafarians forbid or discourage coffee consumption because it is problem. Consequences of sleep apnea include high blood
considered unhealthy or sinful. For years, physicians advised patients pressure, heart disease, type 2 diabetes, weight gain, adult-
to restrict caffeine consumption to reduce blood pressure, anxiety and onset asthma and acid reux. Treatment typically involves using
the risk of heart attack. As often happens, science has done a ip- a continuous positive airway pressure (CPAP) machine, which keeps
op on coffee. Recent studies found that drinking three cups of coffee the airway open. Get checked out for sleep apnea if you snore or
a day reduces the risk of heart attack, skin cancer, type 2 diabetes, have trouble getting a restful sleep. (WebMD, September 16, 2016)
liver disease, prostate cancer and fatty liver disease. Not all studies
agree. What gives? Scientists from the University of Toronto discovered
that genes controlling the rate of caffeine metabolism might be the
answer. Coffee is healthy for people who metabolize caffeine quickly,
but increases the risk of heart attack in slow metabolizers. Rapid
caffeine metabolizers process caffeine quickly, which leaves the healthy
components of coffee such as antioxidants and polyphenols to promote
metabolic health, without the heart-stimulating effects of caffeine. The
same thing inuences the effects of caffeine on exercise performance:
rapid metabolizers benet, while slow metabolizers dont. At least eight
genes inuence the effects of caffeine on the body, so the problem is
complex. (The New York Times July 19, 2016)

THE WILL TO BE
BIGGER
THAN EVER
AJ SHUKOORI
IFBB PRO
@AJFitnow
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7 AMERICAN UNIVERSITY
In an 8-week study, subjects consuming a Musclebuilding
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4
3
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EXTREME MASS GAINS EXPLOSIVE STRENGTH UNBEATABLE 5-IN-1 FORMULA
FitRxWarmUP SEX CUTTING-EDGE RESEARCH
MALE
BIRTH
Sexting is sending sexually suggestive texts or photos via cell phone or email. Sophisticated
cameras on smartphones have made it possible for almost anyone to produce porno on demand. In CONTROL
DRUG
recent years, celebrities such as Congressman Anthony Weiner, golf star Tiger Woods, actor Billy
Bob Thornton and rapper Kanye West were embroiled in sexting scandals that caused
embarrassment, public outrage, divorce or huge nancial losses. Why do people sext? It depends on
the context according to a study led by Rob Weisskirch from California State University, Monterey
Bay. For serious couples, sexting is a sign of a committed relationship. In others, sexting is NEARLY
READY FOR
linked to insecurity and dating anxiety. Insecure people were more likely to sext, even if they
werent in a committed relationship. They studied 459 unmarried college students with an online
PRIME TIME
questionnaire. Sexting is equally common in men and women, but men are more likely to sext
when they want sex. (Journal Sex Research, 31:1-9, 2016)
THE FEMALE CONDOM IS A BUST

In 1990, Danish inventor Lasse
In the 1960s and 70s the golden age
of free love men and women routinely
had unprotected sex. By 1965, 6.5 million
Hessel developed the female American women took birth control pills
condom a latex sleeve with rings at for contraception, and sexually
both ends as a contraceptive device transmitted diseases were much less
for women to prevent pregnancy and common than today. Gradually, a new
sexually transmitted diseases. In reality set in: people discovered that birth
spite of enthusiastic endorsement by control pills had signicant side effects
the World Health Organization, it is and sexually transmitted diseases
not a popular form of birth control, became rampant and deadly. Many
particularly in the United States. The women stopped taking birth control pills,
female condom is about four times which increased the risk of unwanted
more expensive than the pregnancy. Men could no longer assume
traditional male condom. It is also that they could have sex without
associated with partner distrust, consequences. A breakthrough in male
cultural stigma about sex, lack of contraception may turn back the clock.
spontaneity, poor sensation and The Parsemus Foundation has developed
technical difficulties inserting the a long-acting male contraceptive called
device. The demand for the female Vasalgel thats injected directly into the
condom has decreased steadily penis and blocks the movement of sperm.
during the last 20 years, and it is While it wont be like the old days, itll do.
doubtful that condom makers will (www.parsemusfoundation.org/projects/
devote sufficient resources to change vasalgel/)
things. (The Atlantic, June 6, 2016)

Until recently, most women had a healthy bush that signaled men that they were
nearing the Promised Land. Thats changed. Most women shave off pubic hair completely
or drastically trim it. Tami Rowen and coworkers from the University of California, San
Francisco completed a large nationally representative study of pubic hair grooming habits
of American women. Nearly 84 percent groomed their pubic hair, while only 16 percent
never groomed. Middle-aged and older women were less likely to groom than women 18
to 24 years. Educated women those with either some college or college degrees
were more likely to groom than less educated women. White women were more
likely to groom pubic hair than women of other races. Groomers were also more
sexually adventurous and were more likely to participate in anal sex,
giving and receiving oral sex, and giving and receiving oral-anal sex.
(JAMA Dermatology, published online June 29, 2016)
ERECTILE DYSFUNCTION
LINKED TO HIGH
BLOOD PRESSURE
High blood pressure dened as a systolic blood
pressure above 140 mmHg or a diastolic pressure above
90 mmHg increases the risk of erectile dysfunction by
74 percent according to a meta-analysis of 40 studies
and more than 120,000 people by researchers from Xian
Jiaotong University in China. The link was greater for men
living in North and South America than in Europe, Africa or
Asia. High blood pressure is a marker of poor metabolic
health that affects the function of blood vessels in the penis
and the risk of blood vessel disease. Twenty-nine percent
of U.S. men have high blood pressure, but only 59 per-
cent receive treatment. Hypertension increases the risk of
heart attack, stroke, heart failure, kidney failure and erectile
dysfunction. If you have high blood pressure, do something
about it. (Andrologia, published online August 5, 2016)
Vitamin D Deciency Linked

to Erectile Dysfunction
Low levels of vitamin D are linked to erectile dysfunction
(ED) according to data from the National Health and Nutri-
tion Examination Survey (NHANES). Vitamin D deciency
increased the risk of ED by 30 percent. Low levels of vitamin
D are linked to cardiovascular disease, diabetes and met-
abolic syndrome a group of risk factors that increase
the risk of heart attack. Higher vitamin D levels are related
to improved blood pressure, healthier blood vessels, reduced
inammation and less blood
vessel calcication. The study
could not determine if vitamin
D supplements can help treat
ED. (Atherosclerosis, 252: 61-89,
2016)
www.fitnessrxformen.com JAN U ARY 2017 FITN ESS R x for MEN 25

FitRxWarmUP SUPPLEMENTS CUTTING-EDGE RESEARCH
CAFFEINE SLOWS FATIGUE

DURING HIGH-POWER
TRAINING
Caffeine (6 milligrams per kilogram of bodyweight) increased power output
by 5.3 percent compared to a placebo (fake caffeine) in team handball players,
during four sets of 30 seconds of repeated vertical jumps with 60 seconds of rest
between sets according to Brazilian scientists led by Beatriz Ribeiro. Team
handball is an Olympic sport that is a cross between soccer and basketball. Even
with increased power output, training with caffeine did not produce more
muscle damage, as measured by blood levels of creatine kinase. Athletes
should take caffeine before training sessions to increase the quality of workouts.
Consuming caffeine supplements 30 to 60 minutes before training will increase
power output during training sessions without causing tissue injury. (Journal
Strength Conditioning Research, 30: 2354-2360, 2016)
PROTEIN PLUS
CARB SUPPLEMENT
DURING INTENSE
TRAINING INCREASES
MUSCLE MASS
Supplementing proteins and carbohydrates immediately after
intense cycling increased muscle cross sectional area (measured
by muscle biopsy) but had no effect on performance during a
30-kilometer cycling time trial. A sophisticated study by Andrew
DLugos, Michael Saunders and colleagues from James Madison
University in Virginia examined the effects of supplemental protein
plus carbohydrates versus carbohydrates during normal, intense
and reduced intensity cycle training on skeletal muscle and per-
formance in a cycling time trial. They used only seven subjects
and the training blocks lasted only 10 days. They found measure-
able changes in muscle structure during a short training cycle,
so supplementing protein during intense training might enhance
performance during longer cycles. (Nutrients, 8: 550, 2016)
CAFFEINE BOOSTS MENTAL

AND PHYSICAL PERFORMANCE
Caffeine found in coffee, cola, tea, energy drinks, plants and chocolate
is a favorite stimulant of physically active people. It stimulates the central
nervous system by blocking adenosine receptors and enhances the effect of
adrenaline (epinephrine). Caffeine may improve endurance, muscle strength
and endurance, and sprint speed. A literature review led by Tom McLellan from
TM McLellan Research in Canada concluded that moderate levels of caffeine
(less than 400 milligrams) increase alertness, reaction time, attention and
focus. Caffeine protects nerve cells, so it has long-term benets on memory.
The diuretic and cardiac stimulating properties of caffeine increase the risk
of abnormal heart rhythms. Higher doses can cause anxiety and insomnia.
(Neuroscience & Biobehavioral Reviews, published online September 6, 2016)

LEUCINE
ENHANCES FAT
METABOLISM
Leucine is an essential amino acid that
provides calories, builds proteins and chemi-
cally signals key metabolic pathways. Higher
dietary intake of leucine is linked to a reduced
risk of obesity. Researchers from Suzhou
University in China, in a study on mice fed
a high-fat diet, found that long-term leucine
supplementation enhanced fat metabolism,
prevented fat and weight gain, reduced fat ac-
cumulation in the liver and increased brown fat
activity. Leucine activates the mTOR path-
way, which is important for muscle protein
synthesis. It stimulates brown fat, which helps
regulate bodyweight by converting food energy
to heat instead of storing it as fat. Leucine is
an important supplement. Whey protein is high
in leucine, but athletes benet from additional
leucine supplements (about three grams per
protein shake). (Food & Nutrition Research, pub-
lished online September 9, 2016)
High Doses of Antioxidant

Supplements Block Fitness Gains
Antioxidant supplements such as vitamins C and E suppress highly reactive chemicals
called free radicals. During normal metabolism, the body produces free radicals implicated in
aging, degenerative diseases and immune system breakdown. Think of free radicals as biolog-
ical rust that attacks vital cell membranes and genes. Vitamins C and E act as antioxidants
that help combat free radicals and protect the body from their destructive effects. Free
radicals do good things, too. A study led by John Hourihan from Harvard Medical School found
that antioxidants suppress an enzyme called IRE-1 that is important for triggering cell repair
and protein synthesis. Antioxidant supplements can interfere with tissue repair and tness
gains, so athletes should consume foods high in antioxidants (fruits and vegetables) instead
of supplements and drugs that suppress them. (Molecular Cell, 63: 553-566, 2016)
HMB IMPROVES AEROBIC

CAPACITY AND BODY
COMPOSITION IN ENDURANCE
AND POWER ATHLETES
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid
leucine. Some studies found that HMB prevented muscle protein breakdown, stimu-
lated muscle growth and promoted fat breakdown. Krzysztof Durkalec-Michalski
and Jan Jeszka from Poznan University in Poland found that 58 well-trained athletes
taking 3,000 milligrams of HMB (the same amount fount in Advanced Molecular
Labs Muscle Growth Post-Workout Stack) daily for 12 weeks showed increases in
maximal oxygen consumption and decreased fat mass, compared to a placebo
(fake HMB). Creatine kinase a marker of muscle breakdown was also
lower with HMB. HMB improves aerobic capacity, reduces body fat, prevents mus-
cle breakdown and increases peak power output, so it would be an effective supple-
ment for athletes. (Journal Strength Conditioning Research, 30: 2617-2626, 2016)

FitRxWarmUP NUTRITION CUTTING-EDGE RESEARCH
CINNAMON IMPROVES BLOOD SUGAR REGULATION

Some of the simplest foods are sometimes the healthiest.
Cinnamon is a popular kitchen spice used to flavor oatmeal, des-
serts, coffee and hot chocolate. It also promotes insulin metabolism
and improves blood sugar control. Cinnamon contains antioxidants
called phenols that decrease inflammation and promote blood ves-
sel health. Its active ingredient is cinnamic acid, which is also
found in fruits, vegetables and flowers.
Chinese researchers found that cinnamon extract
improved blood sugar regulation in people with type 2
diabetes. Even small doses of cinnamon were help-
ful. People who consumed 120 milligrams
per day of cinnamon for three months
showed reduced blood sugar, triglyc-
erides (blood fats) and hemoglobin A1c
(a marker of long-term blood sugar regula-
tion). Including cinnamon in the diet might reduce
the risk of heart disease and diabetes. Try sprin-
kling a teaspoon of cinnamon on your oatmeal at
breakfast. (Nutrition Research, 32: 408-412, 2012)
HIGH-PROTEIN DIETS REDUCE FAT

WITHOUT HARMING KIDNEY FUNCTION
A landmark study led by Stuart Phillips from McMaster University in Canada
showed that young men consuming a low-calorie, high-protein diet (2.4 grams of
protein per kilogram of bodyweight per day) combined with an intense exercise
program gained lean body mass while losing fat, compared to a group with normal
protein intake (1.2 grams per kilogram). While the changes were remarkable, the
possible side effects of a high-protein, weight-loss diet are unknown. A study led
by Claire Berryman from the U.S. Army Research Institute of Environmental
Medicine in Natick, Massachusetts found that a diet high in plant and animal
proteins reduced abdominal fat without affecting kidney function. People can
safely and effectively follow a low-calorie, high-protein diet to lose weight. (American
Journal of Clinical Nutrition, 104:743-749, 2016)
NUT CONSUMPTION
LINKED TO REDUCED
INFLAMMATION
Inflammation, as determined by blood measures
such as elevated C-reactive protein, interleukin 6 and
tumor necrosis factor receptor 2, is linked to poor
metabolic health. Inflammation increases the risk of
the metabolic syndrome, a group of symptoms that
include high blood pressure, insulin resistance, ele-
vated blood insulin, abnormal blood fats, abdominal
obesity and blood-clotting abnormalities. It is also
linked to lower cardiorespiratory fitness, fatty liver
and reduced lung function. Zhi Yu from Brigham
and Womens Hospital in Boston, in a study of
more than 5,000 people in the Nurses Health
Study, found a link between greater nut consump-
tion and reduced inflammation. Substituting three
servings of nuts per week for red meat, processed
meat, eggs or refined grains can substantially
decrease inflammation. (American Journal of
Clinical Nutrition, 104:722-728, 2016)

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FitRxWarmUP NUTRITION
Beetroot Has Small Effect on Recovery

From Muscle-Damaging Exercise
Beetroot juice is an unlikely performance-enhancing food. It is high in nitrates that are impor-
tant for synthesizing nitric oxide in the inner lining of the blood vessels. Nitric oxide is a gas that
promotes blood flow, and its regulation is an important marker of metabolic health. It is also
high in antioxidants that protect cells from naturally occurring but highly reactive free radicals
that contribute to muscle soreness after intense exercise. A study led by Tom Clifford from
Northumbria University in the U.K. found that consuming beetroot juice between two exhaustive
bouts of sprint intervals (20 sets of 30-meter sprints) reduced muscle pain and improved vertical
jump compared to a placebo (fake beetroot juice). Beetroot did not raise antioxidant levels or
improve performance during the second set of sprints. Beetroot promotes recovery from intense
exercise, but it is no magic bullet. (Nutrients, 8: 506, 2016)
CARBOHYDRATE MOUTH RINSE

IMPROVES ENDURANCE WHEN CARB
STORES ARE LOW andThe brain depends on carbohydrates for fuel
the body uses carbs almost exclusively for
energy at exercise intensities above 65 percent of
maximum effort. Carbohydrate stores in the mus-
cles, liver and blood decrease progressively during
prolonged exercise. This can lead to extreme physi-
cal and mental fatigue. A CHO mouth rinse stimu-
lates a group of sensory receptors in the mouth,
which are linked to reward and motor control. A car-
bohydrate mouth rinse can improve endurance per-
formance in carbohydrate-depleted athletes
according to Adriano Lima-Silva from Federal
University of Pernambuco in Brazil, and co-workers.
Subjects rode a stationary bike for 30 minutes, fol-
lowed by a 20-kilometer time trial when fed normal-
ly, after a 12-hour fast and after a 12-hour fast while
carbohydrate depleted, while on the bike. During
each session, subjects took a carbohydrate mouth
rinse at fixed intervals during exercise. The mouth
rinse improved endurance performance by nine
percent when athletes were carbohydrate
depleted. A carbohydrate mouth rinse might pre-
vent fatigue during the later phases of a marathon
or triathlon, or during repeated workouts on the field
in sports like football or soccer. (Medicine Science
Sports, 48:1810-1820, 2016)
EATING RAW OR ROASTED FISH

INCREASES THE RISK OF GOUT
Inflamed joints, kidney stones and kidney cell deterioration characterize gout, caused by high blood
uric acid levels. Lifestyle risk factors include obesity, as well as meat and beer consumption. Eating raw
or roasted fish also increases the risk of elevated uric acid according to Japanese researchers. They
studied nearly 500 men for three years. Men consuming high amounts of raw or roasted fish had the
highest uric acid levels, while those consuming fried or boiled fish had normal uric acid levels. (Nutrition,
Metabolism, and Cardiovascular Diseases, 26: 778-785, 2016)
www.fitnessrxformen.com
LEAN &
MEAN FOR 2017 By Thomas Fahey, Ed.D.
Photography by Jason Ellis
LEAN &
MEAN
FOR 2017
Muscle-Building,
Fat-Incinerating
Total Body Workout
with Jeff Seid
Its New Years resolution pathways that builds strength and power, Training at peak power output will give you the
time! You have plenty of triggers muscle hypertrophy and mobilizes explosive tness of a freight train.
time to get into peak beach fat-burning hormones that give you that lean, What is high-intensity, explosive training?
shape for the spring and athletic look. This type of training is not for the HIET involves three sets of 10 repetitions
summer. Fortunately, breakthroughs faint of heart. Combine high-intensity training per exercise using moderate loads (75 to 85
in sports science make it possible to make with protein and amino acid loading and you percent of one-rep maximum) and performing
gains in 12 weeks that used to take six months will make faster progress than you thought reps explosively. Many of the exercises in
to a year. IFBB professional bodybuilder, possible. the program force you to stabilize the spine,
tness model, and personal trainer Jeff Science is changing the way we train. which promotes core stiffness important
Seid demonstrates a scientically based HIET ts the bill for a training method that for powerful movements. The program is
high-intensity training program that brings builds muscle strength and size rapidly, supplemented with high-intensity interval
lightning-fast results. The program has promotes fat loss, develops tness quickly, training (HIIT) that involves maximal intensity
three elements: a high-intensity, explosive activates anabolic hormones and creates intervals performed on an elliptical trainer,
weight-training program; a core-stiffening long-term changes in muscles that promote stationary bike, treadmill or track.
program that incorporates revolutionary new lifelong tness. HIET turns on a metabolic HIET and HIIT programs are exhausting
biomechanics research; and a high-intensity pathway called mTOR (mammalian target and difficult. Unlike other programs, you will
interval training program that melts fat, builds of rapamycin) that regulates muscle growth see amazing changes in only 12 weeks. This
power, and packs on muscle. and repair. It also maximizes the time the is not hype or tness media nonsense the
High-intensity, explosive training (HIET) muscle tissue is under tension, which is vital program works. This is for dedicated people
is the key to rapid gains in aerobic capacity, for muscle hypertrophy. HIET builds muscle who want to get into training shape quickly.
muscle mass, strength, power and fat loss satellite cells, which are genetic structures
that will take your tness to the next level. that increase the ability of the muscles to THE SCIENCE BEHIND HIGH-INTENSITY
Most guys spin their wheels when trying to make new proteins. HIET triggers the release EXPLOSIVE TRAINING
build muscle and cut fat. They go through of growth hormone, IGF-1, testosterone, and Increasing strength is simple: make the
the motions but dont reap the rewards of epinephrine that streamlines the body by muscles work against increased resistance.
superior tness. HIET turns on biochemical promoting muscle growth and reducing fat. Muscle strength is highly related to muscle

LEAN &
MEAN FOR 2017
in gains in muscle mass and science until recently. A training
strength. Performing standard device called The Beast is a low-
bodybuilding exercises explosively cost three-plane accelerometer that
creates high levels of metabolic measures movement speed, power
stress for prolonged periods that output, and force during most
triggers cell inammation and exercises (https://www.thisisbeast.
promotes increases in muscle com). The Beast is a magnetic
mass and strength. sensor worn on the wrist or body
HIET programs promote weight or attached to a metal bar that
loss. Many recent studies have accurately measures speed and
shown the power of high-intensity distance during common exercises.
interval training for increasing Information is transmitted to a
metabolic rate and reducing body smartphone, which gives you rep-
fat. HIET workouts are consistent by-rep feedback of each set. After
with the kinds of exercises that the workout, training information
produced rapid weight loss while is transmitted to the Cloud so
maintaining muscle mass. The that you can track progress and
combination of explosive weight adjust your workouts to optimize
training and high-intensity interval power output. This device does
training are a magic combination for weightlifting and bodybuilding
that trigger rapid fat loss. what GPS apps do for walking,
Combining HIET with HIIT will running, and cycling.
provide astounding results in only
12 weeks. BUILDING CORE STIFFNESS
BARBELL Until recently, most personal
INCLINE PROMOTING MAXIMUM SPEED trainers and coaches thought that
PRESS: AND POWER OUTPUT DURING sit-ups were the key to a t, at
Keeping WORKOUTS midsection. They have been the
the barbell Maximizing speed, resistance, mainstay of abdominal exercise
high on the and power output during training for more than 100 years. Thats
chest, press sciences has been more art than changed not only are sit-ups
it upward
explosively
and then PUSH PRESS IN POWER RACK: With the weight racked
return to at chest level, bend your knees and forcefully push the weight
the starting overhead with your legs and shoulders until your arms are
position. extended, then return to the starting position. Push the weights
as explosively as possible.
size. The best way to increase muscle size is

through high-tension explosive weight-training
exercises. The HIET program uses a well-
rounded assortment of standard bodybuilding
exercises that you perform explosively using
good form.
HIET increase muscle mass and strength at
an incredibly fast rate. Canadian researchers,
led by Tim Shepstone, and a series of studies
led by Prue Cormie from Appalachian State
University in North Carolina found that
high-speed training increased muscle cross-
sectional area and the size of fast-twitch motor
units (muscle bers and their nerve) better than
slow speed training. High-speed contractions
cause greater disruption at the cell level, which
promotes muscle protein synthesis and causes
larger increases in muscle mass and strength.
We are beginning to understand why high-
intensity explosive training works so well. HIET
creates high levels of metabolic stress that
include the release of inammatory chemicals
such as prostaglandins and free radicals (i.e.,
reactive oxygen species) that combine with
other chemicals and cell structures to trigger
cell damage. Cell damage from these chemicals
stimulates protein synthesis, which results

LEG PRESS: From a seated position, place your feet on the
pedals or platform of the leg press machine. Push your legs
forcefully and explosively until they are nearly fully extended and
then return to the starting position. Repeat.
not the best ab exercise, they

can be dangerous. Do enough of
them and you will probably be a
candidate for back surgery. The
best strategy for building a rm,
toned midsection is to develop all WALKING LUNGES: Stand with your
the muscles of the core the abs, feet shoulder-width apart and the bar
back, side stabilizers and hips. Build resting on the back of your shoulders with
these muscles as a functioning your hands holding the bar in that position
unit so they learn to work together or hold a dumbbell in each hand. Lunge
harmoniously and you will have forward with one leg, bending it until the
a strong core to promote powerful thigh is parallel to the oor. The heel of the
movements on the playing eld. lead leg should remain on the ground. Do
Key exercises in the program, not shift your weight too far forward or let
such as hanging leg raises, pull- the knee move out past the toes, and then
ups, push press in the power rack, repeat the exercise using the other leg.
standing dumbbell curls, standing Repeat until you have lunge-walked for
cable yes, standing cable triceps 10 repetitions. Keep your back and head as
extensions, standing high cable straight as possible and maintain control
rows and walking lunges require while performing the movement.
a stiff core and neutral spine that
promote core stiffness. During these
exercises, the muscles create a PULL-UPS: Use a pull-up bar or assisted
link between joints that scientists pull-up machine. Grasp the bar with a
call the kinetic chain. What this pronated grip (palms away from your body)
means is that every joint movement and hang with elbows fully extended. Pull
depends on other joints in the body your body up until your collarbone reaches
to stabilize or assist in a particular the bar. Return to the starting position and
movement or series of movements. repeat. Use a spotter or assist machine if
The key to these linked movements you cant do 10 reps. Suspend weights from
is the midsection the abdominal a weight belt when you can do more than 10
muscles, deep side stabilizing repetitions.

LEAN &
MEAN FOR 2017
HANGING LEG RAISES: While hanging

from a bar with legs straight, bring your feet
to waist level until your thighs are parallel
with the ground. Return to the starting
position and repeat.
muscles and spinal extensor muscles. Build

these core muscles and you will have a strong
midsection that contributes to whole-body
power.
These exercises are consistent with the
role of abdominal muscles in movement. The
torso region requires stability and stiffness to STANDING BARBELL CURLS (STRAIGHT OR EZ BAR): Use a supinated grip to
transmit force between the upper and lower hold the weight (palms up), stand with elbows straight. Bend your arms (curl the weight)
body. The rectus abdominis the long, wide until they almost reach your collarbone, then return to the starting position. Repeat.
muscle in the front of the abdomen is a
crucial stabilizer and force transmitter. The
muscle is designed to distribute stresses
around the spine, which increases the efficiency
of the obliques the muscles on both sides
of the abdomen. The rectus abdominis and
underlying transverse abdominis are more
important as spinal stabilizers than as major
muscles in trunk movement. Developing core
stiffness is more important than building trunk
exion tness because it strengthens muscles,
improves muscular endurance, reduces low
back pain and boosts sports performance.
Greater core stiffness transfers strength and
speed to the limbs, increases the load bearing
capacity of the spine and protects the internal
organs during whole-body movements.
SEATED ROWS: On a seated rowing

machine, grasp handles with arms extended
and then pull them explosively toward your
chest. Return to the starting position and
repeat.

HIGH-INTENSITY INTERVAL TRAINING (HIIT)
High-intensity interval training sounds
too good to be true. In studies of moderately
trained people, practicing HIIT for only 20
minutes in two weeks triggered changes in
aerobic capacity and endurance that took
months from traditional endurance workouts
practiced 30 to 60 minutes per day. Few
exercise techniques are more effective for
improving tness rapidly than HIIT.
The four components of interval training

are distance, repetition, intensity and rest,
dened as follows:
Distance refers to either the distance
or the time of the exercise interval.
Repetition is the number of times the
exercise is repeated.
Intensity is the speed at which the
exercise is performed.
Rest is the time spent recovering
between exercises.
STANDING CABLE FLYES (CROSS-OVERS):

Grasp the handles of the upper pulleys and extend
your arms upward in a V with your palms facing
downward. Bend your arms slightly and bend at the
waist. Pull the handles explosively across your body
until your hands touch each other, and then return
under control to the starting position.
STANDING TWO-ARM CABLE TRICEPS

EXTENSIONS WITH ROPE ATTACHMENT:
Standing, facing away from the high pulley machine,
grasp the rope handles. Extend your elbows fully
and then return to the starting position. Repeat. Train
explosively but use good form.
Canadian researchers found that six sessions of high-

intensity interval training on a stationary bike enhanced
endurance, maximal oxygen consumption, muscle
glycogen and mitochondrial capacity (mitochondria are
the powerhouses of the cells). The subjects made these
amazing improvements by exercising only 20 minutes
over a period of two weeks. Each workout consisted of
four to seven repetitions of high-intensity exercise on a
stationary bike. Each repetition consisted of 30 seconds
at near maximum effort. Follow-up studies showed
that practicing HIIT three times per week for six weeks
improved endurance and aerobic capacity just as well
as training ve times per week for 60 minutes. These
studies (and more than 60 others) showed the value
of high-intensity training for building aerobic capacity
and endurance. You can use interval training in your

LEAN &
MEAN FOR 2017
EXERCISE SETS X REPS REST BETWEEN
LEAN &
SETS & EXERCISES
FOR 2017
favorite aerobic exercise. In fact, the type
of exercise you select is not important Barbell incline press 3 x 10 1 to 5 minutes
MEAN
as long as you exercise at near maximal Push press in power rack 3 x 10 1 to 5 minutes
intensity. Leg press 3 x 10 1 to 5 minutes
Walking lunge 3 x 10 1 to 5 minutes
COMBINING HIGH-INTENSITY EXPLOSIVE Pull-ups 3 x 10 1 to 5 minutes
TRAINING WITH HIGH-INTENSITY Hanging leg raises 3 x 10 1 to 5 minutes
INTERVAL TRAINING Seated row 3 x 10 1 to 5 minutes
The program involves interval training Standing barbell curls 3 x 10 1 to 5 minutes
two to three days per week and weight Standing cable yes 3 x 10 1 to 5 minutes
training three days per week. For best Standing triceps cable extensions 3 x 10 1 to 5 minutes
effect, do intervals and weights on Standing high cable rows 3 x 10 1 to 5 minutes
separate days.
Interval Training: Practice HIIT on
an elliptical trainer or stationary bike
two to three days per week for 10 to 20
minutes each workout: Sprint for 20 to 60
seconds at 100 percent of maximum effort
on a stationary bike or elliptical trainer,
followed by light recovery exercise for two
to four minutes. Each workout, do six to 10
sets of these maximum sprints.
High-Intensity Explosive Training:
Do three sets of 10 repetitions of the
following exercises, resting at least one
minute between sets. Rest long enough
to recover between sets. Your goal is to
achieve maximum power output for your STANDING
chosen weight. Some people may need HIGH CABLE
to rest as long as ve minutes between ROWS:
sets. Use a weight that allows you to Stand facing
complete the sets with some difficulty a crossover
(75 to 85 percent of maximum effort; one cable machine
repetition maximum, 1RM). Use good form and hold a
for each exercise but try to perform each handle in each
rep explosively. hand at chest
level. Pull the
SIMPLE NUTRITIONAL STRATEGY FOR handles toward
MUSCLE HYPERTROPHY AND MAXIMUM your body and
FAT LOSS then return to
This is an exhausting workout, so you the starting
need energy. You can build muscle and position.
control appetite and body fat at the same Repeat.
time by consuming a shake containing
25 grams of whey protein, three grams of
the amino acid leucine and ve grams of
creatine monohydrate mixed with water, REFERENCES: interval training for health and tness: can less be more? J
Bottaro, M, et al. Effect of high versus low-velocity Appl Physiol 111: 15401541, 2011.
milk or juice. The nutrients in this simple resistance training on muscular tness and functional Mastropaolo, JA. A test of the maximum-power
shake combined with the training program performance in older men. Eur J Appl Physiol. 99:257264, stimulus theory for strength. Eur J Appl Physiol 65:415-420,
will help you build muscle and cut fat. 2007. 1992.
Cormie, P., et al. Optimal loading for maximal power Paavolainen, L, et al. Explosive-strength training
output during lower-body resistance exercises. Med. Sci. improves 5-km running time by improving running
TRAIN INTENSELY AND FIRM-UP QUICKLY Sports Exerc. 39: 340349, 2007. economy and muscle power. J Appl Physiol. 86:1527-1533,
It is no problem to gain muscle and Cormie, P. Inuence of strength on magnitude and 1999.
lose fat fast if you follow a few basic mechanisms of adaptation to power training. Med. Sci. Sale, DG, et al. Neuromuscular function in weight-
principles and stick with the program. Sports Exerc. 42: 15661581, 2010. trainers. Exp Neurol. 82:521-531, 1983.
Cronin, JB, et al. Force-velocity analysis of strength- Seger, JY and A. Thorstensson. Effects of eccentric
More importantly, you can maintain your training techniques and load: Implications for training versus concentric training on thigh muscle strength and
new weight. If you start today, eight weeks strategy and research. J Strength Cond Res. 17:148-155, EMG. Int J Sports Med. 26:45-52, 2005.
from now there will be a new you. You 2003. Shepstone, TN, et al. Short-term high- vs. low-
will be thinner, vibrant, healthier and look De Vos, NJ, et al. Optimal load for increasing muscle velocity isokinetic lengthening training results in greater
power during explosive resistance training in older adults. hypertrophy of the elbow exors in young men. J Appl
terric. The ball is in your court promise J Gerontol A Biol Sci Med Sci. 60:638-647, 2005. Physiol 98: 17681776, 2005.
to make tness and diet priorities in your Fahey, TD, P Insel, and W Roth. Fit and Well. New York: Zehr, EP and DG. Sale. Ballistic movement: Muscle
life and you will achieve the kind of body McGraw Hill, 2015 (11th edition). activation and neuromuscular adaptation. Can J Appl
you want. Gaesser, GA and SA Siddhartha. High-intensity Physiol. 19:363-378, 1994.

FitRxTRAINING
THE
600-REP
KILLER LEG
WORKOUT with Kris Gethin
Get Tough!
Are you Man
Enough?
Kris Gethin, the CEO and founder of Kaged Muscle
supplements, believes in training hard, being as
healthy as possible, and that its essential to fuel
your body as naturally as you can. The founder of
the DTP (Dramatic Transformation Principle), which
is a combination of reps, weights and workout
techniques to transform the physique, is host of the
most watched transformation training series on the
web via Bodybuilding.com.
The natives of Wales said there are several
reasons why many have ocked to his methods and
workouts. I promote health with the supplement
line, and thats why when people take them they say
they feel so much better, he said. But I feel more so
than anything, Im the only person that actually does
daily video trainers, the only person who actually
transforms with them. So whether Ive done the
muscle-building trainer or the Four Weeks to Shred,
I am the one thats doing it with them every single
day. Im their personal trainer, Im their training
partner and Im with you every single day.

BY LISA STEUER
PHOTOGRAPHY BY JASON ELLIS
www.fitnessrxformen.com JAN U AR Y 2017 FITN ESS R x for MEN 41

FitRxTRAINING
FINDING FITNESS best to be as healthy as I possibly can and

Kris raced motocross for 10 years, but it obviously my heart needs to be strong.
was a back injury that led him to focus on Something he might eat before cardio
bodybuilding. He found that even after going includes Kaged Muscles Re-Kaged, because
to many specialists, nothing alleviated the thats the worlds fasted digesting protein
back pain until he started doing rehab with so it gives you a sufficient insulin spike,
resistance training. requiring no carbohydrates, he said.
From there, Kris went to college to study
health and sports therapy, eventually SUPPLEMENT AND
becoming a personal trainer and massage LIFESTYLE CHANGES
therapist, moving to Australia and opening Kris founded Kaged Muscle supplements
his own gym, becoming a natural pro because he wanted to create supplements
bodybuilder, personal trainer, tness writer with high-quality ingredients that are
in magazines and of books, editor-in-chief of patented and third-party tested (unlike some
Bodybuilding.com and more. other companies, Kaged Muscle products are
These days, Kris is very versatile with his sent to an outside company to completely
training. He generally trains two to three days take over and make a full and extremely in-
on and then takes a day off. But sometimes if depth assessment).
he feels like training six days straight, he will. I wanted to go as naturally as possible
Ill normally do one muscle group. If I do pair because we eat a certain way for our health
up muscle groups, it would be something like and we exercise to promote health benets,
chest and abs, he said. and supplements should be no different, said
For legs, Kris will normally split them up as Kris. Thats why I decided to launch Kaged
well. But when it comes to hamstrings, he will Muscle, and its been a great response so far.
do deadlifts with that workout. I feel theres Once he started taking the supplements
a very strong crossover between hamstrings, and making a number of lifestyle changes,
glutes and lower back. Kris noticed huge differences. I found that
As far as cardio, Kris will perform it twice my body was able to respond so much more
a day all year round, but never does fasted to building muscle and burning fat, and I
cardio, even in the morning. It doesnt was putting my body under less stress when
make sense to me to do cardio when my it came to dieting and extensive amount of
metabolism is at its slowest or when Im cardio, and I used to eat a lot of food the
catabolic, because Im trying to build muscle. typical bodybuilder mentality of eat as much
His cardio exercise will always change it as possible, he said. But now I nd that Im
could be anything from swimming, mountain able to recover much easier, and I dont need
biking, paddleboarding to running or the to eat as much food as I once did.
StairMaster. As for the lifestyle changes that have
I like to eat, so by doing a lot of cardio made a difference for him, Kris says he is
activity, I can eat more, said Kris. But my not as toxic now. These changes include
priority now, especially as we get older, only eating organic food, not overcooking any
is always health. So Im always doing my vegetables and eating as raw as possible,

making sure that he has the windows open
and is never in an air-conditioned conned
unit, only drinking bottle or ltered water,
and mainly consuming a pescatarian diet
(vegetarian diet with sh).
Thats why these supplements kind
of go hand-in-hand because I didnt want
any impurities, I didnt want any generic
ingredients, and I didnt want any articial
colors or dyes or anything like that.
ON BUILDING LEGS
Kris said leg day is his favorite because it
feels like its a challenge because not only it is
hard on you physically your brain denitely
gives out before your body. Sometimes
you want to stop three reps short, so its a
challenge to really make sure you embrace the
pain to get through it. And once you do, you
feel so much more better.
If legs are a weak point for you, Kris
suggests taking the day off before the workout
or the day after, so that all the nutrients you
are consuming are either fueling that workout
or helping with recovery from that workout.
I also suggest that you do your cardio after
your workout, said Kris, adding that if you are
going to do cardio, you should do at least 15
minutes to remove the body of all the toxins and lactic acid. If you
can shift away the lactic acid, the body will uptake the nutrients
that much more efficiently, and especially if your blood is owing
through the localized area much more efficiently, so it shuttles
those nutrients that much faster. And the faster you recover, the
faster youre going to be able to build muscle.

FitRxTRAINING
THE WORKOUT
Kris believes in high reps and high volume for best results and to alleviate inammation. For me, training is therapy, he said.
In this particular intense workout, both high reps and low reps are performed. Your body does go into a survival mode. It will grasp onto
every single muscle ber possible just to survive those last few reps. And its very intense on your cardiovascular system.
With his style of training, Kris said that he has naturally been able to maintain an increase of one to two pounds of lean muscle tissue per
year for the last 17 years.
[This workout] denitely separates the men from the boys, he said.
For those who are looking to modify this workout or maybe are newer to a tness program, Kris suggests following the program to your
intensity. Use a weight that would allow you to reach failure at these reps, he said. Maybe you need to take a little bit more rest between sets
allow yourself to ease into it and just train knowing the intensity that you can put into it.
SOMETIMES YOU Leg Press: 50 reps

WANT TO STOP THREE Superset with
REPS SHORT, SO ITS A Hack Squats: 50 reps
CHALLENGE TO REALLY Rest for 45 to 60 seconds.
MAKE SURE YOU
EMBRACE THE PAIN TO Increase weight slightly and perform:
GET THROUGH IT. AND Leg Press: 40 reps
ONCE YOU DO, YOU FEEL Superset with
SO MUCH MORE BETTER. Hack Squats: 40 reps
Rest for a minute and 15 seconds
Increase weight slightly and perform:

Leg Press: 30 reps
Superset with
Hack Squats: 30 reps
Rest for a minute and 30 seconds

Leg Press: 20 reps
Superset with
Rest for a minute and 45 seconds.

Leg Press: 10 reps
Superset with
Rest.
Leg Press: 10 reps

Superset with
Decrease weight and continue in this

fashion, going back up to 50. Decrease
weight slightly each time and rest for
about a minute and 30 seconds to a
minute and 45 seconds in between.
After nishing the leg press and hack

squats, perform the seated calf press
and then standing calf press in the same
manner.
When you reach failure, rest pause and

then continue until you nish all reps.
For leg press, maintain a wide stance

near the top of the platform for the rst
half. When declining the weight, hold a
slightly narrower shoulder-width stance at
the bottom of the platform.

KRIS KAGED MUSCLE SUPPLEMENT STACK
Glutamine + Creatine HCL + Hydra-Charge mixed together in a gallon jug
Morning or before cardio: Re-Kaged anabolic protein fuel
Pre-workout: Pre-Kaged
Intra-workout: In-Kaged
If focusing on fat-loss: Clean Burn Fat Burner, but if not, then L-Carnitine
twice a day, before and after his workouts.
Coming November
2016: Caged Muscle
Kasein protein
KEEP UP WITH KRIS

To purchase Kaged Muscle supplements and to check out Kris Gethins
video series, visit kagedmuscle.com.
Be sure to check out Kris 8-week Hardcore Video Trainer, which will launch
at the end of December. For more information, visit kagedmuscle.com.
Find out more about Gethin Gyms at gethingyms.com
You can also contact Kris via Instagram and Facebook.

CUTTING-EDGE RX
DOPA RUSH: MAXIMIZER)

TM
(DOPAMINE
FEEL THE RUSH

WITH
DOPA RUSH! The central dogma in molecular biology states that DNA makes protein. While this
scientic creed is accurate, a more philosophical interpretation of this rule asserts
that DNA does more than simply produce protein; DNA produces human behavior.
This is particularly true because some proteins encoded within our DNA enhance the
production, and function, of chemicals known as neurotransmitters within the brain.
Since neurotransmitters directly inuence brain function and thus behavior, the ability
of the genetic code to inuence neurotransmitter function directly impacts the way we
behave. Consider, for example, the neurotransmitter dopamine, which plays a major
role in reward-motivated behavior which increases dopamine activity within the brain,
producing a euphoric-like feeling that ultimately reinforces that behavior.
DOPAMINE AND ADDICTION

The capacity of dopamine to trigger feelings of pleasure also makes the dopamine
system vulnerable to manipulation by certain types of addictive drugs like cocaine,
prescription drugs like Adderall, and behaviors such as gambling which all stimulate
feelings of pleasure by increasing dopamine activity within the brain. Regrettably, a
physical dependence for this enjoyable stimulus can develop, making it extremely
difficult to overcome many of these addictions. In fact,
according to the Drug Enforcement Agency (DEA),
approximately 1.5 million Americans are addicted to
cocaine, and nearly 80 percent of those trying to quit
INCREASES:
will relapse within the rst six months of trying. In ENERGY
addition, there are an astounding 4 million American FOCUS
children who are prescribed drugs like Adderall
for attention-decit/hyperactivity disorder (ADHD), MEMORY
despite mounting evidence suggesting that combined ALERTNESS
therapeutic approaches lowers the need for these
potent psychotropic drugs.1 Adding to this problem
ATTENTION
are many high school and college students, who use CREATIVITY
dopamine-enhancing prescription drugs to increase CONFIDENCE
their ability to concentrate for longer periods of time,
enhancing their capacity to study for exams. Then MOOD
there is also the chronic use of other drugs, such as MOTIVATION
marijuana, that appear to reduce the brains response
to dopamine lowering motivation and sensitivity
LIBIDO
to rewards, ultimately increasing the reaction to WEIGHT CONTROL
emotional stress and irritability.2

ALLEVIATE ADDICTION
The new breakthrough product DOPA RUSH from
Advanced Molecular Labs (AML) has been scientically
formulated with natural ingredients to address all of the
aforementioned addiction issues. DOPA RUSH does this
by suppressing the incessant craving for addictive drugs
and behaviors, by naturally boosting the production
of dopamine thus mitigating the urge to crank up
dopamine levels with harmful substances, or behavior,
while perhaps even alleviating the harmful effects that
smoking pot has on dopamine function in the brain.
REINVIGORATE COMPLETELY WITH

DOPA RUSH
Greater dopamine from DOPA RUSH will also
revive a tired central nervous system (CNS). The
CNS, composed of the brain and spinal cord, serves
as the main processing center for the entire
nervous system that controls all the workings
of your body by monitoring and coordinating
organ function and responding to all external
stimuli. Neurons, or nerve cells, are the
fundamental components of the CNS that
give and receive all of this information by
electrical and chemical signaling. Neuronal
electrical signaling is ultimately converted
at the nerve ending into chemical signaling
in the form of neurotransmitters, which
are chemical substances that diffuse
across the synapse to the next neuron,
triggering further electrical signaling down
that neuron and so on until the desired
effect is produced. After neurotransmitters
diffuse across the synapse and activate the
appropriate neuron, they are reabsorbed and
INCREASING DOPAMINE
degraded by the surrounding neurons tightly LEVELS WITH DOPA RUSH
regulating neuronal activity. Therefore, neuronal activity increases
the degradation of certain neurotransmitters effectively depleting
WILL IMPROVE CNS FUNCTION,
their levels, inducing CNS fatigue. REDUCING FATIGUE AND
This is one reason why after a long day at work, it is a bit harder
to get in a great workout or do anything else that requires focus and IMPROVING THE CAPACITY TO
attention. Personally, I usually cant wait to get into the gym and hit
the weights. Yet every once in a while, especially after a long work
FOCUS ON THE TASK AT HAND
week, Im a little less motivated and intense during the workout. Ive ULTIMATELY PROVIDING SUPERIOR
also noticed during these workouts that my strength levels are usually
depleted, making me wonder what could boost my energy levels and
MENTAL FUNCTION AND OVERALL
overcome this muscle-depleting fatigue. Although it may seem that the PERFORMANCE.
exhaustion Im experiencing is mainly due to muscle fatigue that can be
dealt with by eating a high-energy meal that replenishes muscle cell
energy, the most likely contributor to my low energy and poor workout serotonin to dopamine ratio was increasing, primarily because of the
performance is a weary CNS that requires more than carbohydrate, fat degradation of dopamine associated with neuronal activity within
and protein no, this kind of CNS fatigue demands DOPA RUSH! the CNS during exercise.4 This new insight is completely logical, as
dopamine has well-dened roles that positively inuence motivation
BOOST DOPAMINE and arousal so dopamine removal would reduce motivation and
The most accepted mechanism explaining a lethargic CNS is the initiate fatigue. Consequently, increasing dopamine levels with DOPA
central fatigue hypothesis.3 This hypothesis states that an increase RUSH will improve CNS function, reducing fatigue and improving the
in the ratio of the neurotransmitter serotonin to the neurotransmitter capacity to focus on the task at hand ultimately providing superior
dopamine within the CNS is associated with feelings of tiredness and mental function and overall performance, in and out of the gym.
lack of motivation. On the contrary, a low serotonin to dopamine ratio
favors improved performance through the maintenance of motivation DOPA RUSH, THE NATURAL ALTERNATIVE TO
and arousal. Since serotonin is a neurotransmitter that has been linked DANGEROUS PSYCHOSTIMULANT DRUGS
to fatigue because of its well-known effects on sleep and drowsiness, The ability to crank up dopamine production for performance
it was originally thought that the serotonin to dopamine ratio was enhancement has already been established with a class of drugs
increasing during times of fatigue because of greater serotonin known as psychostimulants. Altogether, these drugs effectively
production, which increased fatigue. However, it turns out that the overcome fatigue while restoring focus and motivation. In fact,

CUTTING-EDGE RX
recent ndings5 have shown that the use muscle, it is caffeines ability to stimulate
of the psychostimulant bupropion, which the CNS that impacts the mental aspect of
inhibits neuronal reuptake and degradation
of dopamine, improves performance
CONSUMING 2,000 training, inuencing overall mood and well-
being. Caffeine stimulates the CNS, in part, by
during exercise, particularly in very warm MILLIGRAMS OF THE inhibiting the adenosine receptor in the brain.
temperatures. In fact, the consumption of
the highest dosage of bupropion enabled
POTENT DOPAMINE The inhibition of this receptor triggers the
release of dopamine.10 The surge of dopamine
subjects to maintain a higher power output ACTIVATOR L-TYRO- from caffeine consumption will amp-up your
than the placebo group, yet only at elevated
temperatures. Interestingly, the test subjects
SINE THE EXACT neurochemistry for superior concentration
and intensity while training in the gym. In
who consumed bupropion performed a AMOUNT FOUND IN fact, studies have shown that 200 milligrams
signicantly greater amount of work, while they
reported no changes in the rate of perceived
DOPA RUSH of caffeine is the optimal dose for elevated
mood and focus11,12 the same amount found
exertion. This phenomenon suggests an MIMICS THE STRONG in DOPA RUSH! Additionally, the plateauing
altered motivation or drive to continue exercise
brought on by an increase in dopamine levels,
PERFORMANCE-EN- effect of caffeine on mood is believed to match
the adenosine receptor effects on dopamine
as this would tend to decrease CNS fatigue and HANCING EFFECT OF areas of the brain, and their involvement
perceived exertion, despite exercising in a high-
temperature environment.
PSYCHOSTIMULANTS, in the feelings of well-being.13 Moreover,
additional studies have shown that similar
Interestingly, the consumption of the YET IN A MUCH MORE doses of caffeine, at around 200 milligrams,
dopamine precursor L-tyrosine, which also
boosts dopamine production6, has also been
NATURAL, SAFER also improved cognitive function, both during
and after strenuous exercise, while enhancing
shown to improve exercise performance MANNER. concentration and this improved cognitive
in warmer temperatures, where subjects ability correlated with improved dopamine
performed an exercise test while consuming production within the brain.
either a placebo or L-tyrosine in a double-
blind manner, one hour before cycling to GET AN EXTRA JOLT OF
exhaustion in 86 degrees Fahrenheit.7 The DOPAMINE WITH DOPA RUSHs
results showed the L-tyrosine-consuming THEACRINE (AS TEACRINE)
group exercised for 16 percent longer, Although caffeine is a remarkable perfor-
compared to the placebo group while mance-enhancing supplement that can raise
showing no increase in the rate of perceived dopamine levels on its own, combining caffeine
exertion, despite a longer exercise time. with theacrine apparently heightens dopamine
This is the same result seen in the previous production even more so, further improving
study, where test subjects consumed the energy and reducing fatigue. Theacrine is a
psychostimulant bupropion indicating protoalkaloid, with a similar chemical structure
that L-tyrosine intake had a similar impact to caffeine that triggers dopamine release in a
on dopamine levels, which enhanced similar fashion to caffeine, increasing arousal
motivation and determination to exercise. So, and motivation. This effect was shown in an
consuming 2,000 milligrams of the potent initial study where theacrine increased energy,
dopamine activator L-tyrosine the exact diminished fatigue and improved concentration
amount found in DOPA RUSH mimics just like caffeine.14 However, unlike caffeine,
the strong performance-enhancing effect which can produce a tolerance after as little
of psychostimulants, yet in a much more as four days of consumption15, theacrine use
natural, safer manner. for up to seven days showed no signs of de-
sensitization indicating that the combined
L-TYROSINE BUILDS intake of caffeine with theacrine should en-
BRAIN POWER hance mood and energy, with no decrease in
In addition to boosting exercise performance, potency for longer periods of time, effectively
L-tyrosine intake can also enhance mental increasing overall arousal and focus before
performance just as impressively. In fact, one hitting the gym.15 Furthermore, the combined
study by Thomas et al. found test subjects use of caffeine and theacrine likely stimulates
who consumed 2,000 milligrams of L-tyrosine the release of greater levels of dopamine, as a
showed a vastly improved memory.8 While a study by Kuhman et al.16 showed that combin-
second study found that consuming the same ing theacrine with caffeine had a greater im-
amount of L-tyrosine apparently also improves MILD CAFFEINE DOSAGE IN DOPA pact on feelings of energy and mood, relative
creative thinking, as test subjects who were RUSH IMPROVES OVERALL to the consumption of caffeine alone, indicating
given 2,000 milligrams of L-tyrosine showed MOOD AND COGNITIVE FUNCTION an additive impact on dopamine levels. Con-
an enhanced capacity to perform convergent Caffeine is one of the powerful components sequently, in addition to DOPA RUSH having
thinking indicating that 2,000 milligrams of in DOPA RUSH, enhancing dopamine 200 milligrams of caffeine (the optimal dose
L-tyrosine likely improves creative thinking, as production. While caffeine is normally used for elevated mood and focus!), it also has 125
convergent thinking indicates a greater capacity as an ergogenic aid to improve exercise milligrams of the optimal dose of theacrine as
for creative thinking.9 Thats the same amount performance by increasing muscular TeaCrine, generating an even greater surge
found in DOPA RUSH. contraction force and energy production within in dopamine levels.

REFERENCES:
1. Wymbs FA, Cunningham CE, et al. (2015). Examining
Parents Preferences for Group and Individual Parent
Training for Children with ADHD Symptoms. J Clin Child
IMPROVED MOOD release.21 Piperine also inhibits the enzyme Adolesc Psychol, 1-18.
WITH FOLIC ACID that degrades dopamine monoamine 2. Volkow ND, Wang GJ, et al. (2014). Decreased
dopamine brain reactivity in marijuana abusers is
Another key ingredient in DOPA RUSH oxidase resulting in a surge in dopamine, associated with negative emotionality and addiction
is folic acid, as some evidence links a giving this all-important ingredient the severity. Proc Natl Acad Sci USA 111, E3149-3156.
shortage of folic acid with sluggishness and capacity to increase dopamine amounts 3. Acworth I, Nicholass J, et al. (1986). Effect of
sustained exercise on concentrations of plasma aromatic
depression.17 While the exact mechanisms as well as dopamine release in the brain.22 and branched-chain amino acids and brain amines.
involved in the development of depression Piperine also improves the gastrointestinal Biochem Biophys Res Commun 137, 149-153.
are not entirely transparent, some insight absorption and systematic utilization of 4. Davis JM and Bailey SP. (1997). Possible mechanisms
of central nervous system fatigue during exercise. Med Sci
comes from the observation that folic acid is the other dopamine-boosting nutrients in Sports Exerc 29, 45-57.
involved in the biosynthesis of the cofactor DOPA RUSH which, altogether, makes 5. Roelands B, Watson P, et al. (2012). A dopamine/
tetrahydrobiopterin (BH4) that is required for piperine an indispensable ingredient in this noradrenaline reuptake inhibitor improves performance
in the heat, but only at the maximum therapeutic dose.
the production of dopamine. So, low folic acid dopamine-enhancing supplement. Scand J Med Sci Sports 22, e93-98.
probably results in lower dopamine levels 6. Fernstrom JD and Fernstrom MH. (2007). Tyrosine,
fostering depression, as low dopamine levels WEIGHT LOSS MADE EASIER phenylalanine, and catecholamine synthesis and function
in the brain. J Nutr 137, 1539S-1547S; discussion 1548S.
have been linked to depression characterized Enhanced dopamine levels brought 7. Tumilty L, Davison G, et al. (2011). Oral tyrosine
by a low-energy, demotivated state.18 about by DOPA RUSH will also improve supplementation improves exercise capacity in the heat.
Consequently, more folic acid from DOPA dieting and weight loss, as evidence has Eur J Appl Physiol 111, 2941-2950.
8. Thomas JR, Lockwood PA, et al. (1999). Tyrosine
RUSH will augment the catalytic production shown that obese people tend to have an improves working memory in a multitasking environment.
of dopamine, delivering an overall better underactive dopamine response to food Pharmacol Biochem Behav 64, 495-500.
mental state. intake requiring them to eat more in order 9. Colzato LS, de Haan AM and Hommel B. (2015). Food
for creativity: tyrosine promotes deep thinking. Psychol
to trigger a sufficient dopamine release Res 79, 709-714.
MORE DOPAMINE FOR MORE that fully rewards and satiates them.23 So, 10. Zheng X, Takatsu S, et al. (2014). Acute
MOTIVATION AND FOCUS? the ability of DOPA RUSH to increase intraperitoneal injection of caffeine improves endurance
exercise performance in association with increasing brain
DOPA RUSH also has 100 milligams of dopamine levels should diminish the desire dopamine release during exercise. Pharmacol Biochem
Mucuna pruriens, providing a considerable to overeat, improving and promoting weight Behav 122, 136-143.
amount of the dopamine precursor L-dopa, loss. 11. Olson CA, Thornton JA, et al. (2010). Effects of
2 adenosine antagonists, quercetin and caffeine, on
at 40 milligrams19, which is a compound vigilance and mood. J Clin Psychopharmacol 30, 573-578.
that has been shown to effectively increase TAKE DOPA RUSH WITHOUT 12. Brunye TT, Mahoney CR, et al. (2010). Caffeine
diminished dopamine levels particularly FOOD FOR OPTIMAL EFFECT modulates attention network function. Brain Cogn 72,
181-188.
in patients with Parkinsons disease, a In order to optimize all of the positive 13. Lieberman HR, Wurtman RJ, et al. (1987). The effects
disease that occurs due to low dopamine.20 effects associated with DOPA RUSH, of low doses of caffeine on human performance and mood.
Interestingly, an additional clinical trial also this product should be taken on an empty Psychopharmacology (Berl) 92, 308-312.
14. Habowski SM, Sandrock JE, et al. (2014). The
indicated that Mucuna pruriens was just as stomach to avoid any potential antagonistic effects of TeaCrine, a nature-identical purine alkaloid, on
effective as some pharmaceuticals in the effects that certain foods may have on the subjective measures of cognitive function, psychometric
treatment of Parkinsons disease, illustrating ability of DOPA RUSH to boost dopamine. and hemodynamic indices in healthy humans. Int J Med
Sci 11, 1-15.
the powerful ability of Mucuna pruriens For instance, the amino acid leucine, 15. Ball KT and Poplawsky A. (2011). Low-dose oral
to increase dopamine levels in the brain.19 found in many different protein sources, caffeine induces a specic form of behavioral sensitization
Consequently, taking Mucuna pruriens along prevents the uptake of the dopamine- in rats. Pharmacol Rep 63, 1560-1563.
16. Kuhman DJ, Joyner KJ and Bloomer RJ. (2015).
with tyrosine should bolster dopamine precursor tyrosine into the brain, reducing Cognitive Performance and Mood Following Ingestion of
production and function even more potently, dopamine production.24 Of course, this a Theacrine-Containing Dietary Supplement, Caffeine, or
particularly when these two dopamine- could potentially counteract any positive Placebo by Young Men and Women. Nutrients 7, 9618-
9632.
enhancing compounds are combined with inuence that DOPA RUSH would have 17. Coppen A and Bolander-Gouaille C. (2005).
caffeine and theacrine in DOPA RUSH. on dopamine production, making it pretty Treatment of depression: time to consider folic acid and
Overall, this potent blend will augment clear that co-ingesting DOPA RUSH with vitamin B12. J Psychopharmacol 19, 59-65.
18. Willner P. (1983). Dopamine and depression: a
dopamine synthesis and release, giving any protein source loaded with leucine or review of recent evidence. I. Empirical studies. Brain Res
DOPA RUSH an extraordinary capacity to tryptophan is ill-advised, as this would 287, 211-224.
increase dopamine activity for exceptional diminish the impact of DOPA RUSH 19. Katzenschlager R, Evans A, et al. (2004). Mucuna
pruriens in Parkinsons disease: a double blind clinical and
mental clarity and physical performance. on dopamine levels. As a result, DOPA pharmacological study. J Neurol Neurosurg Psychiatry 75,
RUSH does not contain any compounds 1672-1677.
TRIGGER MORE DOPAMINE AND that diminish the production of dopamine. 20. Tharakan B, Dhanasekaran M, et al. (2007). Anti-
HALT DOPAMINE DEGRADATION Moreover, DOPA RUSH should be Parkinson botanical Mucuna pruriens prevents levodopa
induced plasmid and genomic DNA damage. Phytother
WITH PIPERINE consumed separately on an empty stomach, Res 21, 1124-1126.
DOPA RUSH is also loaded with the to optimize the production of dopamine. 21. Marinelli S, Pascucci T, et al. (2005). Activation
of TRPV1 in the VTA excites dopaminergic neurons
compound piperine, which is naturally found and increases chemical- and noxious-induced
in black pepper. Piperine triggers dopamine dopamine release in the nucleus accumbens.
release by activating the TRPV receptor in For more information or to purchase Neuropsychopharmacology 30, 864-870.
22. Al-Baghdadi OB, Prater NI, et al. (2012). Inhibition of
the brain, which stimulates the sympathetic DOPA RUSH, monoamine oxidase by derivatives of piperine, an alkaloid
nervous system, resulting in dopamine visit www.advancedmolecularlabs.com. from the pepper plant Piper nigrum, for possible use in
Parkinsons disease. Bioorg Med Chem Lett 22, 7183-7188.
For most of Michael Rudolphs career he has been engrossed in the exercise world as either an athlete (he played college 23. Stice E, Spoor S, et al. (2008). Relation between
football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University obesity and blunted striatal response to food is moderated
and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the by TaqIA A1 allele. Science 322, 449-452.
molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research 24. Choi S, Disilvio B, et al. (2013). Oral branched-chain
contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK leading to numerous amino acid supplements that reduce brain serotonin
publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural during exercise in rats also lower brain catecholamines.
Biology Center doing contract work for the Department of Defense on a project involving national security. Amino Acids 45, 1133-1142
www.fitnessrxformen.com JAN U AR Y 2017 FITN ESS R x for MEN 49

FitRx X-TREME TRAINING By Cory Gregory
Photography by Per Bernal
METABOLISM
BOOSTING
FAT-BLASTING
WORKOUTS FOR 2017
Extreme
Training with
Cory Gregory
I have found that over the years, there are
some exercises and programming that will
just magically light up that metabolism. Its
what everyone wants so they can eat more
and get that holy grail of fitness.
I found five workouts that will pay you
back huge dividends if you bring your
A-game. Now these workouts are basic,
but not for the weak. I own one of the most
hardcore gyms in the country called Old
School Gym in Etna, Ohio, and we do a
mix of powerlifing, bodybuilding and
some CrossFit/conditioning GPP (general
physical preparation) workouts. I mix and
match all work each day. I bring five days of
metabolism magic lets go!

DAY 1:
Row: 250 for time
Squat: 135 for 15 reps
Complete 10 sets
100 ab wheels to nish
Starting this workout out with

the row will increase your heart
rate quickly and since getting
ripped is the name of the game
with these workouts, thats what
we want. After rowing, your
upper body will be super tapped,
so its time to hit the lower body
with a heavy squat set.
The Ab Wheel: This movement
has been the foundation for
building my six-pack and with
these workouts calling for 50
or 100 reps, youre going to get
tested real quick. Keep your
form strong, as you absolutely
have to be on your game for this
movement, no matter how tired
you feel.

DAY 2:
Walking lunges with
medicine ball overhead: 400-
800 meters (YUP, you read
that right!) or 15-30 minutes
straight
10 x10 stiff-leg deadlift after
at 50 percent of max weight
Stiff-Legged Deadlift:
Stand with your feet
shoulder-width apart. Grasp
a barbell and let it hang in
front of your body. Keeping
your knees straight, slowly
bend forward at the waist
and lower the barbell until
you feel an intense stretch
in your hamstrings. Then,
reverse direction, contracting
your glutes as you rise
upward to the starting
position.
Walking Lunges: Step
forward with your left leg
and try to touch the ground
with your right knee. Make
sure to keep your left knee
behind the ankle. Then,
repeat with the other leg. I
used somewhere between
a 20-pound and 30-pound
medicine ball you may
want to start lighter at rst
and I held it over my head
doing walking lunges.
DAY 3:
Sled drags backward: 800
meters
Bodyweight circuit:
Max pull-ups wide
Max dips
Max push-ups
2 minutes rest
Complete 5 sets
The raw bodyweight circuit

is meant to get you strong
and ripped, and is not for the
weak. Were basically doing
push-ups, pull-ups and dips
non-stop. If youre just trying
to get strong overall and
get your connective tissues
better for heavy workloads,
this workout will do that. If
youre trying to take your
conditioning to another level
and dont want to worry about
using much equipment, this
also does that.

DAY 4:
Jump Rope Shredz:
10 seconds speed rope
10 seconds rest
10 minutes in duration
Bench press: 12 reps heavy
1 rope climb up: 12-15 feet
1-minute rest
Complete 6-8sets
DAY 5:
Straight Conditioning:
A former underground coal miner, Cory
Gregory worked diligently to save money to
Jump rope: 15 seconds on, 15 realize his dream of opening his own gym
seconds off for 10 minutes by the age of 20. In the last 15 years, he has
Sled drags: 400 meters gained extensive experience and has received
Walking lunges: 400 meters a number of accolades within several aspects
Perform 2 sets of the fitness industry. Obtaining an Exercise
50 ab wheels Specialist certificate from Columbus State,
Gregory is also NESTA nutrition coach certified
You burn the most fat in the rst and Westside Barbell certified. In addition to
six seconds of an exertion, which his in-depth knowledge of bodybuilding and
is why this workout starts out nutrition, he is a CrossFit Level-1 trainer and
with HIIT-style jump roping. The has been featured on the cover of top fitness
15-second rest is barely enough to magazines, including FitnessRx.
catch your breath, meaning youll
be sweating like crazy. For more with Cory, visit corygfitness.com, and
follow him on Twitter @corygfitness.

s
Cool
FitRx
THE BEST IN TRAINING,

NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
56
CARDIO BURN
60
FAT ATTACK
62
HARD CORE TRAINING
66
MUSCLE LAB
70
SUPPLEMENT REVIEW
72
THE M.A.X MUSCLE PLAN
76
SUPPLEMENT REVIEW
78
SUPPLEMENT EDGE
ULTIMATE IN NUTRITION
SEE 80
MEN'S HEALTH
RESEARCH PG.86
REVIEW BEST OF 2016 84
MR. INTENSITY

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glutathione and 2 grams of L-Citrulline showed significant
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FitRxCoolDOWN CARDIO BURN
BY TEAM FITRX
CARDIO
RESEARCH
REVIEW:
BEST OF 2016
Many people have a love-hate relation-
ship with cardio. But for most, cardio is
essential for cardiovascular health and fat
burning. But which kinds of cardio are best
and how long do you really need to sweat to
see results? We gathered our best reports
and cutting-edge research from 2016
check out these effective methods and
training techniques before your next sweat
session.
THE 12-MINUTE HIIT WORKOUT

By Lisa Steuer
The method known as 10-20-30 training works
like this: you gently run or use a machine for 30
seconds, then accelerate to a more moderate
pace for 20 seconds, then for the last 10 seconds,
you sprint at full force as hard as you can and
then repeat the sequence. People have found this
type of training to be appealing because its easy
to count your time without using a stopwatch, and
the most difficult part of the workout only lasts 10
seconds at a time.
In comparison, typical HIIT training involves
30 to 40 seconds of very hard sprinting followed
by 15 to 20 seconds of jogging or walking, and is
repeated several times. This method is difficult
but effective and is often reserved for more
advanced exercisers. the study (study participants were supposed to do some exercise sessions
But in 2014, a study on HIIT using out-of- on their own, and some were supervised).
shape adults found that few of the participants As a result of the findings of this study and others like it, Jens Bangsbo,
became more fit after the studys completion, Ph.D., a professor of physiology at the University of Copenhagen in Den-
according to The New York Times. This study mark, and his colleagues came up with the 10-20-30 training routine. Dr.
involved overweight and out-of-shape adults who Bangsbo studies high-intensity interval training, and in his lab had found
were asked to complete high-intensity interval that HIIT did make people fitter but those studies were typically done on
training for three months. The participants could very motivated athletes in supervised settings, according to The New York
perform one of the two common types of training Times. The 10-20-30 training approach is an effort to make HIIT training
protocols four minutes of fast jogging with a more realistic for the average person.
rest and then four more minutes of fast jogging, Dr. Bangsbo and colleagues put the 10-20-30 training method to the test in
or 30 seconds of full-out effort, followed by rest, a study that was published in The Scandinavian Journal of Medicine & Science.
and then repeated three times. The study involved 132 recreational runners who were mostly middle age.
The researchers believed that few of the The runners traded two of their usual weekly workouts for 10-20-30 training.
participants became more fit because early in A control group of 28 runners continued their regular training. At the begin-
the study, most of the participants had quit doing ning of the study, all of the runners had physiological testing, which included
most or all of their exercise assigned to them for a simulated 5-kilometer run.

FitRxCoolDOWN CARDIO BURN
After eight weeks, it was found that almost all of the 10-20- weeks of running
30 runners were still following the program, and when they SMIT consist-
ran another 5K, they on average had decreased their time by ing of four to
38 seconds. In addition, almost all of the runners improved in six 30-second
other areas of health, such as decreased blood pressure. As all-out sprints
for the control running group, no changes were found. on a self-pro-
pelled treadmill
HAVE A MINUTE TO EXERCISE? separated by
By Lisa Steuer four minutes rest
What if we told you that 60 seconds of intense exercise may performed three
have the same benefits as 45 minutes of moderate exercise? It times per week.
almost sounds too good to be true, but a study has found that The results of
this may be the case, as reported by The New York Times. this study found
The study was done by researchers at McMaster Univer- that six weeks of
sity in Hamilton, Ontario and involved 25 out-of-shape young the training de-
men. According to The New York Times, participants were creased body fat
randomly divided into three groups. One group changed mass by 8.0 per-
nothing about their current nonexistent exercise routines. cent, and reduced
Another group started doing a typical endurance workout waist circumfer-
routine (riding at a moderate pace on a stationary bike for ence by 3.5 per-
45 minutes with two-minute warm-up and three-minute cent, increased
cool-down), and another group did the shortest workout with fat-free mass (i.e.,
interval training. That third group with the shortest workout muscle) by 1.3
warmed up for two minutes on a stationary bicycle, pedaled percent (45.73.5 to 46.32.9 kg; P=0.05), boosted VO2 max by
as hard as possible for 20 seconds, went at a slow pace for two 8.7 percent and improved peak running speed by 4.8 percent.
minutes, pedaled as hard as possible again for 20 seconds, As if those results arent impressive enough, possibly the
followed by another two minutes of slow riding and another most interesting thing about these results is that there were
20 seconds of all-out sprint. All groups did three sessions of no differences in food intake (assessed by a three-day food
their workout every week for 12 weeks. record).
When the study was complete, the researchers found that Its important to note that the relationship of how many calo-
it didnt seem to matter whether the participants completed ries you consume per day to the number you burn per day is
longer endurance workouts or shorter, more grueling work- the single most important factor when it comes to determin-
outs. At the end of the study, all the exercises showed nearly ing whether you lose fat. The concept that you need to be in
identical gains, increasing endurance by almost 20 percent a caloric deficit in order to lose fat isnt personal opinion nor
and showing improvements in insulin resistance. So, the study is it up for debate by so-called diet gurus. This is validated in
reveals that you can exercise for less time and still may get science, as research looking into the potential advantages to
the benefits of a longer, more moderate workout. Of course, diets emphasizing protein, fat or carbohydrates has found that
everyone is different, but its worth giving it a try! reduced-calorie diets result in clinically meaningful fat loss
regardless of which macronutrients they emphasize.
SUPRAMAXIMAL INTERVAL With that reality in mind, there are two ways to create a ca-
TRAINING FOR FAT LOSS loric deficit. You can either eat fewer calories or you can eat
By Nick Tumminello the same amount of calories and increase your activity level to
Fat loss and supramaximal interval training (HIIT) are both burn more calories. In the case of the female subjects of this
hot topics that are often associated with fitness and the sports study, doing four to six 30-second bouts of running SMIT three
training world. However, although running is a more universal times per week, which is only nine minutes of total work done
exercise type than cycling, there are limited data on whether per week, was enough to not only increase their fitness levels,
sprint interval training (repeated super-maximal intensity, but also metabolically demanding enough to put them in a ca-
short duration exercise bouts) affects body composition, loric deficit.
as most SMIT data on body composition involves cycling These impressive results led the researchers of the running
exercise. Probably the most well-known study using cycling is SMIT study to conclude that running SMIT is a time-efficient
the research that gave us the Tabata intervals, which consist of strategy to decrease body fat while increasing aerobic capac-
20 seconds of supramximal intensity (as hard as you can go) ity, peak running speed, and fat-free mass.
exercise followed by 10 seconds of rest, repeated for eight
rounds for a total of four minutes. Contrary to popular belief,
the original Tabata interval training study does not measure REFERENCES
Reynolds, Gretchen. 1 Minute of All-Out Exercise May Have Benets of 45 Minutes of Moderate
fat loss. In fact, there was no mention of fat loss in the paper
Exertion. The New York Times, 27 Apr. 2016. Web. 11 May 2016.
at all. Tabata, I., et al. Effects of moderate-intensity endurance and high-intensity intermittent training
A study published in Applied Physiology, Nutrition and on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
Hazell TJ, et al. Running sprint interval training induces fat loss in women. Appl Physiol Nutr
Metabolism focused on assessing whether supramaximal run- Metab. 2014 Aug;39(8):944-50.
ning intervals can alter body composition, waist circumfer- Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of Weight-Loss Diets with
Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009; 360:859-873February
ence, VO2 max and peak running speed. 26, 2009
The female participants of this study completed six

FitRxCoolDOWN FAT ATTACK
BY DANIEL GWARTNEY, MD
RESEARCH REVIEW: lambasted as a muscle-depleting old

school practice that just nudges fat about
BEST OF 2016
as effectively as using the salad bar. Elite
fitness professionals rarely utilize HIIT due
to the specialization of their training; the
risk of injury or overtraining outweigh po-
tential benefits. Rather than preceding or
Another year goes by without the ending resistance-training workouts with
emergence of alien technology alan additional 20 or 30 minutes of HIIT, the
lowing us to lose weight by passing prevalent practice is to split steady-state
through those annoying theft pre- cardio and weightlifting into two different
vention gates at department stores sessions. Combining resistance training
that no employee ever responds and HIIT in a single session does have ben-
to, or an actual Willy Wonka-esque efits, yet possible drawbacks. While an in-
gum convincing us we have eaten crease in muscle endurance is beneficial
Thanksgiving dinner without con- to many sports, the potential for reduced
suming a calorie. Damn the creative muscle mass and strength gains is of great-
genius of Roald Dahl and all other er import to the physique sports.2
writers who give us hope that we Certainly, there are many people who
can lose fat effortlessly. train concurrently (combining aerobic and
resistance training). CrossFit is extremely
popular, and most people dont wish to
TRAINING DURATION specialize into becoming a massive body-
A fatiguing amount of research con- builder or depleted marathoner. For the
tinues to be published from exercise individual striving for the greatest func-
scientists and physiologists, comparing tional benefit, HIIT may be a great choice,
the effects of exercise on fat oxidation, but the best choice is whatever activity an
energy expenditure and body com- individual will adhere to. As to whether it
position. Though studies investigated is best to do the cardio before or after
the effects of training condition, timing, weights well, there are pros and cons
intensity and duration, the relevance to both ways. Generally, people perform
competitive fitness and related pursuits the HIIT after weight training, though pre-
is uncertain. HIIT (high-intensity interval workout cardio may prime the anabolic
training) remains the flavor of the month, response of muscle.
with various factions lining up to claim
that it is more potent and doesnt inter- FAT-LOSS DRUGS
fere with strength or muscle mass gains Cellular signals generated during ex-
(if you eat sufficient protein) while strip- ercise do more than shuttle fatty acids and
ping fat faster than a groom undresses sugars into the mitochondria to burn as
on his honeymoon.1 Low- to moderate- energy. They also induce cellular changes
intensity steady-state cardio is likewise that promote a leaner physique. The ac-
tions of PGC1-alpha on fat cells and muscle
cells have been shown to be more complex
than previously understood. Resistance
training and endurance aerobics have
different effects on reprogramming the
body, and some drugs (e.g., clenbuterol)
may promote bodybuilding-oriented ef-
fects.3 I suspect we may see clinical trials
involving clenbuterol and beta-1 blockers
used together for fat loss in the future.
The FDA has essentially shut down
DMAA in pre-workout and fat-loss prod-
ucts, but as has been seen before, a substi-
tute is marketed soon thereafter. The most
recent iteration is DMHA, previously mar-
keted as Octadrine.4 There is very little in
the published literature about this chemi-
ACTIVATING CALORIE BURNING TO INCREASE ENERGY EXPEN-

DITURE REMAINS THE KEY WAY TO DROP BODY FAT. CERTAINLY,
EXERCISE IS ONE MANNER OF DOING SO, BUT A FOCUS OF FAT-
LOSS RESEARCH FOR YEARS NOW IS BROWN FAT ACTIVATION.

cal, particularly as an ergogenic or fat-loss nutrient deficiencies or muscle wasting
aid. Additionally, given the recent action and can be tightly adhered to, possibly
against DMAA, and past actions against so far as to be chronically ketogenic. The
stimulant thermogenics, it is likely that push in the nutritional product industry
the FDA will fight against DMHA and de- has been stated to involve nutritional keto-
clare as NOT being DSHEA-eligible. This sis via supplementation with ketone esters
means that it will likely not be considered or salts, though this has some practical
a dietary ingredient and be recalled. The hurdles to clear.7
arguments most strongly against DMHA One last factor that needs to be ad-
will be its history of use as a drug and the dressed to avoid the expansion of the
use of synthetically produced material as overweight and obese population is social
opposed to plant extracts. incentives and role modeling. In prior
generations, obesity negatively affected
BROWN FAT a persons social standing and perceived
Activating calorie burning to increase attractiveness, rightly or wrongly. How-
energy expenditure remains the key way ever, the systematic pressure to accept
to drop body fat. Certainly, exercise is one and embrace obesity as beautiful and
manner of doing so, but a focus of fat-loss shame those who might react negatively to
research for years now is brown fat activa- a persons weight supports the high (and
tion. It has been spoken of many times, possibly growing) prevalence of obesity in
but new findings keep appearing in the adults, adolescents and children. There are
medical literature. A cholesterol metabolite damaging and lasting effects of thought-
once thought to only play a role in digest- less and rude comments or being left out
ing fat is now understood to behave like a because of ones weight, but removing
hormone bile acids. Among the effects social disincentives reduces individual mo-
of bile acids is their actions promoting an tivation to achieve metabolically healthy
increase in brown fat activity. In part, this weight ranges. In fact, many young people
may be due to an increase in the active fail to recognize they are overweight or
form of thyroid hormone by activating obese because the conditions are so com-
TGR5 receptors.5 Bile acids may be an mon, they see their weight as normal in
agent to help fitness competitors who have that their weight is no different from their
used thyroid hormone as a fat-loss aid peers and neighbors. There is no place
pre-contest restore function; it is not rare for bullying, or shaming, but to coddle
for those who follow this practice to suffer someone whose long-term health may be
from temporary hypothyroidism, or even negatively affected by their weight is no
require lifetime thyroid replacement (e.g., different than watching a diabetic fail to
Synthroid). watch his/her diet and even treat them to
The increased metabolic rate, and sugary treats regularly to make them feel
stimulation of brown fat, as well as beige better.
fat is further influenced by a growth factor Ultimately, fat loss remains dependent
called FGF21.6 Produced primarily in the upon the motivation and behavior of the
liver during catabolic stress, as well as in individual, and absent bariatric surgery,
strenuously exercised muscle, FGF21 pro- can only be supported by current drugs
motes uncoupling which wastes calories and supplements.
as heat. Conditions that increase FGF21
production (e.g., ketogenic diets), as well
as drugs (e.g., fenofibrate, butyrate) are REFERENCES
likely to be evaluated for this purpose. 1. Longland TM, Oikawa SY, et al. Higher compared with
lower dietary protein during an energy decit combined with
intense exercise promotes greater lean mass gain and fat
THE FUTURE OF FAT LOSS mass loss: a randomized trial. Am J Clin Nutr 2016;103:738-46.
Really, 2016 was a bit of a disappoint- 2. Tsitkanou S, Spengos K, et al. Effects of highintensity
ment in terms of fat-loss discoveries. Cer- interval cycling performed after resistance training on muscle
strength and hypertrophy. Scand J Med Sci Sports 2016 Sep 23.
tainly, there remains a need for a potent [Epub ahead of print]
and safe drug(s) that will increase energy 3. Silvennoinen M, Ahtiainen JP, et al. PGC-1 isoforms and
their target genes are expressed differently in human skeletal
expenditure, an effective appetite suppres- muscle following resistance and endurance exercise. Physiol
sant and a better understanding of the con- Rep 2015;3. pii: e12563 (12 pp). doi: 10.14814/phy2.12563.
4. Kim K, Zilbermintz L, et al. Repurposing FDA approved
ditions that will induce a response that will drugs against the human fungal pathogen, Candida albicans.
promote fat loss not only in fitness profes- Ann Clin Microbiol Antimicrob 2015;14:32.
sionals and athletes, but also the general 5. Watanabe M, Houten SM, et al. Bile acids induce
energy expenditure by promoting intracellular thyroid hormone
public. Ideally, a company might look at activation. Nature 2006;439:484-9.
combining clenbuterol with a beta-blocker 6. Keipert S, Ost M, et al. Skeletal muscle mitochondrial
uncoupling drives endocrine cross-talk through the induction
that would allow not only fat loss, but pos- of FGF21 as a myokine. Am J Physiol Endocrinol Metab
sibly muscle mass and strength gains, 2014;306:E469-82.
7. Egan B, DAgostino DP. Fueling Performance: Ketones
non-serotonergic appetite suppressants Enter the Mix. Cell Metab 2016;24:373-5.
and low-carbohydrate diets that avoid any
www.fitnessrxformen.com JA NUA RY 2 0 1 7 FITN ESS R x for MEN 61

FitRxCoolDOWN HARD CORE TRAINING
BY TEAM FITRX
CORE-TRAINING
RESEARCH REVIEW:
BEST OF 2016
Everyone wants a six-pack, and there are a lot of opinions out there about the best core-training methods. We
went through our core-training research reports from 2016 to help you start the new year off right. Take a look at
the best of the core-training research, and get ready to sculpt your six-pack in 2016.
CAN YOU SELECTIVELY by fitness professionals, and the groups the upper and lower abs throughout
TARGET THE LOWER ABS? were then further subdivided into cor- dance movements. The results provide
By Brad Schoenfeld, Ph.D., CSCS, FNSCA rect and incorrect performers based compelling evidence that provided you
It appears the answer might be related on the participants ability to perform the have muscular control over your abdomi-
to proper exercise performance. In one exercises properly (in this case, correct nal region, the rectus abdominis does
of the more novel study designs on the performance of the reverse crunch was function as semi-independent units that
topic, Sarti et al. separated participants dependent on the participant being able can be selectively targeted depending
into two groups a high physical activity to initiate a posterior pelvic tilt). The inter- on the choice of exercise.
group that trained seriously for at least esting finding of this study was that only Given that you can in fact target the
one and a half hours, three days a week the physically active participants deemed lower abs, the next logical question
for three years, and a low physical activ- correct performers were able to target is whether the increased activation
ity group that did not meet this criterion. their lower abs! actually translates into greater muscle
Each of these two groups performed a A recent study of Middle Eastern belly development. While the jury is still
crunch (intended to target the upper dancers lends further support for the somewhat out on the topic, research does
abs) and a reverse crunch (intended to ability to preferentially recruit the up- seem to indicate that greater activation
target the lower abs). EMG readings were per and lower rectus when the person is is indeed associated with increases in
obtained to determine muscle activity in skilled at performance. EMG analysis of hypertrophy. The extent to which the
the upper and lower abdominal region. the rectus abdominis showed significant greater activation increases muscle
Exercise performance was monitored differences in activation levels between hypertrophy is not clear, but when it

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FitRxCoolDOWN HARD CORE TRAINING
BY TEAM FITRX
comes to a hard-to-develop the sit-up, and therefore

area such as the lower abs, should be done in lieu of
every little bit counts. the ineffective sit-up, are the
It is important to point power wheel roll-out and the
out that you cant isolate hanging knee-up (or hanging
any of the bodys major knee-raise). The power wheel
muscles, and the abs are no roll-out starts with your knees
exception. Regardless of on the floor and your hands
which abdominal exercises holding the power wheel on
you perform, youre always the floor directly in front of
working both the upper and your body, very close to the
lower areas of the rectus knees. From this position, the
abdominis (and even your subject straightens out the
obliques, too). Take-home body by rolling the wheel
message: When it comes to forward in a straight line,
resistance training, you can while maintaining a straight
only emphasize, not isolate! spine and pelvis throughout
the entire movement. When
REFERENCES: full extension is reached,
Sarti MA, Monfort M, et al. Muscle activity hanging knee-up were superior to the sit-up. Researchers
in upper and lower rectus abdominus during the subject simply reverses
abdominal exercises. Arch Phys Med Rehabil direction back toward the attached electrodes to the core muscles of 21 subjects to
1996;77: 1293-1297.
body until the wheel is in its measure muscular activity of the core, while performing
Schoenfeld BJ, Contreras B, et al. An
electromyographic comparison of a modied original position, immediately 12 different abdominal muscle exercises including the
version of the plank with a long lever and
in front of the knees. sit-up, power wheel roll-out and the hanging knee-up. The
posterior tilt versus the traditional plank
exercise. Sports Biomech 2014;13: 296-306. The hanging knee-up data showed that the power wheel roll-out most strongly
Wakahara T, Miyamoto N, et al. Association
exercise begins with the body activated the upper and lower abdominal muscles, while
between regional differences in muscle the hanging knee-up movement induced the highest
activation in one session of resistance exercise hanging in a vertical position
and in muscle hypertrophy after resistance with the trunk, hips and knees muscular activity within the internal and external oblique
training. Eur J Appl Physiol 2012;112: 1569-1576.
in full extension. From this muscles. On the other hand, the sit-up performed rather
Wakahara T, Fukutani A, et al. Nonuniform
muscle hypertrophy: its relation to muscle position, the subject simply poorly activating the abdominal muscles to only one-
activation in training session. Med Sci Sports
flexes the hips slowly, pulling half the level of the power wheel roll-out, and the oblique
Exerc 2013;45: 2158-2165.
the knees up while keeping muscles to one-half the activity triggered by the hanging
THE END OF SIT-UPS? the legs together, resulting knee-ups. Taken together, these results show that the sit-up
BETTER ABDOMINAL in about 125 degrees of hip is a poor choice for overall abdominal training, while the
EXERCISES and knee flexion. At the top power wheel roll-out should be utilized, especially if you
are focusing on abdominal development and the hanging
By Michael J. Rudolph, Ph.D. position, pause for a second
and then slowly lower your knee-up should be employed to more precisely target the
Two alternative core
knees back to the starting oblique muscles.
exercises that were shown to
trigger significantly greater position. REFERENCE:
activation of the abdominal One study showed that Escamilla RF, Babb E, et al. Electromyographic analysis of traditional and nontraditional abdomi-
and oblique muscles than the power wheel roll-out and nal exercises: implications for rehabilitation and training. Phys Ther 2006;86, 656-671.

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MUSCLE-BUILDING
RESEARCH REVIEW:
BEST OF 2016
GET JACKED WITH
CREATINE-INDUCED PAP
There were several studies covered
this past year that investigated the potent
muscle-enhancing phenomenon known
as post-activation potentiation (PAP).
Post-activation potentiation (PAP) does
stimulates the interaction between the
two muscle proteins actin and myosin that
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Because there are more interactions
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ENHANCED PERFORMANCE The additional rest provided during the lighter weight for several additional
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The right combination of ATP and phosphocreatine (PC), the CREATINE-INDUCED PAP
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in 2016 involved the joint use of ATP/PC energy system during rest- of PAP on exercise performance. In
creatine monohydrate with the rest- pause training stimulates the muscle- addition to the obvious choice of rest to
pause training technique. Rest-pause building effect, supplementing with mitigate muscular weariness, creatine
training typically involves the use of creatine monohydrate while doing use also reduces muscular fatigue, as this
a weight that you can lift for a specific rest-pause workouts should further compound rapidly replenishes energy
amount of repetitions.Yet, instead of improve the positive influence of this levels within the muscle cell, effectively
lifting the weight uninterrupted for a training approach, as creatine intake halting fatigue. The ability of creatine to
complete set of repetitions, you rest also increases PC levels by as much as reduce muscle fatigue suggests that the
between repetitions. This approach 20 percent. This, of course, would make use of this supplement may also improve
will typically allow performance of the recuperative response of the ATP/ the positive impact of PAP on muscular
additional repetitions, providing a PC system during rest-pause training strength.
substantial training effect that boosts much more robust, providing even In order to see if creatine use could
muscle size and strength. greater gains in size and strength. positively influence PAP, a study done in

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FitRxCoolDOWN MUSCLE LAB
For most of Michael Rudolphs career he has been

2016 by Wang et al. investigated slow-twitch muscle provides Kaatsu engrossed in the exercise world as either an athlete (he
the influence that creatine training with a greater capacity to played college football at Hofstra University), personal
supplementation had on PAP in develop strength. In fact, one study trainer or as a research scientist (he earned a B.Sc. in
Exercise Science at Hofstra University and a Ph.D. in
test subjects performing complex by Takarada et al. showed that Kaatsu Biochemistry and Molecular Biology from Stony Brook
training a training protocol training produced comparable University). After earning his Ph.D., Michael investigated
that effectively induces PAP. Each strength gains relative to a second the molecular biology of exercise as a fellow at Harvard
complex set involved high-intensity group performing high-intensity Medical School and Columbia University for over
squats followed by a rest period training group, revealing that Kaatsu eight years. That research contributed seminally to
to induce PAP, then an explosive training can improve strength to understanding the function of the incredibly important
cellular energy sensor AMPK leading to numerous
jump movement to measure the a similar degree as high-intensity publications in peer-reviewed journals including the
improvement of jump height caused resistance training. journal Nature. Michael is currently a scientist working
by PAP. The rest period varied at the New York Structural Biology Center doing
considerably from one to 12 minutes LESS PAIN contract work for the Department of Defense on a
to measure the different impact of WITH MUSCLE GAINS project involving national security.
varying rest intervals on fatigue Kaatsu training potently
and PAP. The results showed that generates considerable strength REFERENCES
creatine intake strongly improved and size. However, there is a
McNaughton LR, Dalton B and Tarr J. The effects
squat strength while also stimulating downside to this style of training, of creatine supplementation on high-intensity exercise
PAP much more rapidly, as the group as it can be fairly painful. In fact, performance in elite performers. Eur J Appl Physiol Occup
Physiol 1998;78, 236-240.
using creatine showed a maximal several studies along with my Tipton KD, Rasmussen BB, et al. Timing of amino
PAP effect after four minutes own experience in the gym have acid-carbohydrate ingestion alters anabolic response of
of rest and the placebo group demonstrated that the standard muscle to resistance exercise. Am J Physiol Endocrinol
Metab 2001;281, E197-206.
demonstrated maximal PAP after six Kaatsu approach elicits a high level Candow DG, Chilibeck PD, et al. Effect of ceasing
minutes of rest. of perceived exertion and pain. Of creatine supplementation while maintaining resistance
training in older men. J Aging Phys Act 2004;12, 219-231.
Surprisingly, this study also course, there is always going to be Cribb PJ and Hayes A. Effects of supplement timing
showed that creatine did not some level of discomfort caused by and resistance exercise on skeletal muscle hypertrophy.
Med Sci Sports Exerc 2006;38, 1918-1925.
significantly increase jump height, weight training. However, the level Antonio J and Ciccone V. The effects of pre versus
indicating that while PAP occurred of discomfort brought on from the post workout supplementation of creatine monohydrate
more quickly in subjects consuming typical approach to Kaatsu training on body composition and strength. J Int Soc Sports Nutr
2013;10, 36.
creatine, it did not alter the positive is much worse. Candow DG, Vogt E, et al. Strategic creatine
impact that PAP usually has on power So, a group of scientists from supplementation and resistance training in healthy older
adults. Appl Physiol Nutr Metab 2015;40, 689-694.
production. This result may be due Indiana University and Purdue Engelhardt M, Neumann G, et al. Creatine
to the brief duration of this study, as University investigated the muscle- supplementation in endurance sports. Med Sci Sports
Exerc 1998;30, 1123-1129.
subjects took 20 grams of creatine building ability of a modified Graham AS and Hatton RC. Creatine: a review of
for only six days and a longer period approach to Kaatsu training efficacy and safety. J Am Pharm Assoc (Wash) 1999;39,
of time is likely required for creatine where they cut the pressure of the 803-810; quiz 875-807.
Judge, L.W. and J.R. Burke, The effect of recovery time
intake. pneumatic cuff used to restrict on strength performance following a high-intensity bench
blood flow by roughly 50 percent press workout in males and females. Int J Sports Physiol
KAATSU TRAINING relative to other studies while
Perform, 2009. 5(2): p. 184-96.
Rassier, D.E. and W. Herzog, Force enhancement
The remarkable impact of also removing the initial set of 30 following an active stretch in skeletal muscle. J
Electromyogr Kinesiol, 2002. 12(6): p. 471-7.
Kaatsu training was also covered repetitions that is usually performed Stone, M.H., et al., Power and power potentiation
in FitnessRx this past year. Kaatsu during Kaatsu training. Altogether, among strength-power athletes: preliminary study. Int J
training elicits increases in strength, the modifications reduced the Sports Physiol Perform, 2008. 3(1): p. 55-67.
Wang, C.C., et al., The Effects of Creatine
despite using lighter weight, from overall pain rating assessed during Supplementation on Explosive Performance and Optimal
the preferential activation of fast- the study considerably while Individual Postactivation Potentiation Time. Nutrients,
2016. 8(3): p. 143.
twitch muscle fiber, as this training still increasing muscle size and Takarada, Y., et al., Effects of resistance exercise
technique depletes oxygen levels strength significantly relative to combined with moderate vascular occlusion on muscular
function in humans. J Appl Physiol (1985), 2000. 88(6): p.
to the working muscles due to the control group that did not use 2097-106.
the restriction of blood flow. The Kaatsu training. Nonetheless, the Wernbom, M., J. Augustsson, and R. Thomee, Effects
reduction of available oxygen drives gains in size and strength were not of vascular occlusion on muscular endurance in dynamic
knee extension exercise at different submaximal loads. J
the muscle cell to produce energy as large as earlier Kaatsu training Strength Cond Res, 2006. 20(2): p. 372-7.
without oxygen, or anaerobically, studies showed likely because Hollander, D.B., et al., Partial occlusion during
resistance exercise alters effort sense and pain. J Strength
which preferentially activates fast- of altered training protocol that Cond Res, 2010. 24(1): p. 235-43.
twitch muscle fibers instead of slow- probably diminished the training Weatherholt, A., et al., Modied Kaatsu training:
adaptations and subject perceptions. Med Sci Sports
twitch muscle fibers, as fast-twitch effect and pain experienced while Exerc, 2012. 45(5): p. 952-61.
muscle fibers prefer anaerobic training. Yet, because there were Wernbom, M., et al., Acute effects of blood ow
respiration while slow-twitch muscle still considerable gains in size and restriction on muscle activity and endurance during
fatiguing dynamic knee extensions at low load. J Strength
fibers favor aerobic respiration. strength, this less painful approach Cond Res, 2009. 23(8): p. 2389-95.
Since fast-twitch muscle has to Kaatsu training still provides Yasuda, T., et al., Muscle activation during low-
intensity muscle contractions with restricted blood ow. J
superior potential for strength, significant gains in muscle size and Sports Sci, 2009. 27(5): p. 479-89.
their preferential stimulation over strength while using lighter weights.

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anine or caffeine alone. an amazing neuroprotein linked to faster skill develop- muscle ATP, strength, endurance and muscle mass.
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FitRxCoolDOWN THE M.A.X. MUSCLE PLAN
BY BRAD SCHOENFELD, Ph.D., CSCS, FNSCA
BEST OF 2016
RESEARCH REVIEW:
HIGHLIGHTING THE MOST
SIGNIFICANT RESEARCH
During my fitness career Higher training volumes are superior for muscle set rest periods of about one minute
as a personal trainer, I would building. There has been a long-standing debate in or so are best for maximizing gains.
look to the literature to guide the fitness field as to whether single-set training (i.e., This is largely based on the hormone
my decision-making. What high-intensity training, or HIT) is as effective (or even hypothesis, whereby limiting rest
really struck me was how little more so) as multi-set training. The late Mike Mentzer, intervals increases post-exercise
good research existed for among others, was a staunch advocate of the HIT ap- elevations in testosterone, growth
those aspiring to achieve a fit proach, claiming that a minimalist training philosophy hormone and IGF-1. However, recent
physique. Now, as a full-time maximized gains. Contrast this view with that of Arnold research indicates that these transient
educator/researcher, Im like Schwarzenegger, who performed double-splits of mul- hormonal spikes have at best minor
a kid in a candy store. I get tiple sets per exercise, six days a week. Whos right? effects on hypertrophy, if there are
to conduct studies on all the Well, a recent meta-analysis from our lab sheds impor- any effects at all.4 With this in mind,
topics that were of interest to tant light on this topic.6 We reviewed all studies that a recent study from our lab set out
those, like me, who aspire to get compared lower versus higher training volumes. A total to test the effects of limiting inter-set
jacked and shredded. Here are of 15 studies met inclusion criteria, and the data from rest on growth.3 We randomized 21
some of the highlights from the each were pooled for analysis. Results showed a clear resistance-trained young men to a
research my lab has conducted dose-response relationship between lifting volume and group that performed a lifting rou-
over the past year: muscular growth, when stratified by sets per muscle tine with either one- or three-minute
group per week. Heres how things broke rest intervals. All other resistance-
down: Performance of less than five weekly training variables were held constant.
sets per muscle equated to hypertrophic Subjects performed a routine that
gains of 5.4 percent; five to nine weekly sets comprised seven different exercises,
per muscle equated to gains of 6.6 percent; working the major muscle groups
and 10+ sets per muscle equated to gains of both the upper and lower body.
of 9.8 percent. Unfortunately, there was not Three sets of eight- to 12-repetition
enough data to evaluate the effects of vol- maximum (RM) were performed per
ume beyond 10+ weekly sets per muscle. exercise on three non-consecutive
Thus, an upper threshold could not be es- days a week.
tablished based on current literature. Contrary to popular belief, results
The primary take-home message here after the eight-week training period
is that a low-volume HIT-type approach can showed that the group resting for
certainly build muscle, and it represents three minutes between sets actually
a viable choice for those who are time- showed greater increases in muscle
pressed and need to get their workouts thickness compared to the group that
completed in a short amount of time. But rested for one minute. Although we
the evidence is clear that higher volumes cant be sure of the underlying mech-
are essential if the goal is to maximize anisms, results may be attributed to
muscular gains. The optimal number of a reduction in total volume load (i.e.,
sets remains to be determined, but it will reps x load) that was noted over the
ultimately vary from person to person course of the study. Given the previ-
THE EVIDENCE IS CLEAR based on a host of genetic and lifestyle fac-
tors. Hence, some lifters are able to benefit
ously mentioned dose-response
relationship between volume and
THAT HIGHER VOLUMES from higher volumes more so than others. hypertrophy, very short rest periods
Thus, experimentation is needed to tweak may compromise growth by reducing
ARE ESSENTIAL IF THE the number of sets you perform based on the amount of weight you can use on
GOAL IS TO MAXIMIZE how you respond. Given that repeatedly subsequent sets. This would indicate
MUSCULAR GAINS. training with high volumes can lead to an that if there are synergistic benefits to
overtrained state, the best approach may be heightened metabolic stress, they are
to cycle from lower- to higher-volume blocks that culminate in a brief period of functional overshadowed by the associated de-
overreaching; this would hypothetically allow for sustained muscular gains over time, while creased volume. That said, it appears
staving off the potential for overtraining. the greatest reductions in volume
Resting longer between sets is beneficial to growth. It is widely thought that short, inter- load are associated with multi-joint

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FitRxCoolDOWN THE M.A.X. MUSCLE PLAN
movements. Thus, a viable strategy is to take long been recognized as a terrific mass
longer rest intervals on your large-muscle, builder for the glutes and thighs. Some
compound exercises such as squats, press- fitness pros have even professed that its
es and rows. These movements generate the only exercise necessary for getting
very high levels of metabolic disturbance, a jacked lower body. The hip thrust is an
particularly when performed with moder- exercise that has been gaining popularity
ate rep ranges (i.e., 8-15 reps). Thus, longer as a go-to exercise for packing on muscle
recovery periods are needed to fully regen- in the glutes. Recently, I collaborated with
erate energy levels for your next set so that uber-researcher Bret Contreras on a study
volume load is maintained across sessions. that looked at differences in muscle ac-
On the other hand, single-joint movements tivation between the back squat and hip
are not as metabolically taxing and thus thrust.1 We recruited 13 young women who
youre able to recover more quickly from set were experienced in resistance training, to
to set. Exercises like biceps curls, triceps perform both exercises at their estimated
pressdowns and leg extensions therefore 10RM. Muscle activation of various glute,
could conceivably benefit from shorter quad and hamstrings muscles was evalu-
rest periods. In this way, you can heighten ated by electromyography, which provides
metabolic stress and its potential hypertro- a gauge as to the neural drive to a working
phic benefits without negatively impacting muscle. Results showed that the hip thrust
volume load. elicited significantly greater glute and
Varying rep ranges can enhance hyper- hamstrings activity compared to the back
trophy. For years, it was thought that lifting squat; there were no significant differ-
weights lighter than about 65 percent of ences in quadriceps activity. Now, muscle
your 1RM had little to no effect on muscle activation is not necessarily indicative of
growth. Recent research shows this clearly maximal growth in a given muscle. That
is not the case, and that loads as light as 30 said, there is emerging evidence that a
percent of your 1RM can produce substan- correlation exists between these factors.7,8
tial hypertrophy, provided sets are carried Bottom line: The squat is undoubtedly a
out to muscular fatigue.5 Whats less clear terrific exercise for gaining lower body
is whether there might be a benefit to com- muscle, however, the hip thrust can be a
bining rep ranges. To test this hypothesis, valuable addition to resistance training for
our lab recently carried out a study where those seeking maximal development of
19 resistance-trained young men were the posterior chain.
randomized to a constant-rep protocol
that trained using a standard rep range of Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely regarded
8-12RM per set, or a daily undulating peri- as one of the leading authorities on training for muscle
development and fat loss. He has published over 100 peer-
odization (DUP)-style, varied-rep protocol reviewed studies on various exercise- and nutrition-related
that trained with 2-4 RM per set on day one, topics. He is also the author of the best-selling book, The
8-12RM per set on day two and 20-30RM M.A.X. Muscle Plan and the seminal textbook, Science and
on day three.2 Subjects trained three non- Development of Muscle Hypertrophy. Check out is website and
consecutive days per week, performing a blog at www.lookgreatnaked.com.
multi-set, total-body routine for eight weeks.
Findings showed that the effect size differ- REFERENCES
ences in muscle thickness a measure of 1. Contreras B, Vigotsky AD, et al. A Comparison of Gluteus
the meaningfulness of the change favored Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the
the varied approach. Now, these differences Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech 2015.
2. Schoenfeld BJ, Contreras B, et al. Effects of varied versus
were rather modest, but nevertheless they constant loading zones on muscular adaptations in well-trained
may be important for a guy who wants to men. Int J Sports Med 2016;DOI: 10.1055/s-0035-1569369.
3. Schoenfeld BJ, Pope ZK, et al. Longer inter-set rest periods
eke out every bit of his muscular potential. enhance muscle strength and hypertrophy in resistance-trained
There are a number of different ways the men. Journal of Strength and Conditioning Research 2016;30:
1805-1812.
varied rep strategy can be implemented 4. Schoenfeld BJ. Postexercise hypertrophic adaptations: a
into a long-term training program. For one, reexamination of the hormone hypothesis and its applicability to
you could perform a DUP routine, as was resistance training program design. J Strength Cond Res 2013;27:
1720-1730.
the case in the study. Alternatively, you can 5. Schoenfeld BJ, Wilson JM, et al. Muscular adaptations in
periodize in a more linear fashion with low- versus high-load resistance training: A meta-analysis. Eur J
Sport Sci 2014;1-10.
dedicated training cycles for high, moder- 6. Schoenfeld BJ, Ogborn D and Krieger JW. Dose-response
ate and low loads. Another possibility is to relationship between weekly resistance training volume and
increases in muscle mass: A systematic review and meta-analysis.
perform your heavy compound movements J Sports Sci 2016;1-10.
in a lower rep range, and then employ high- 7. Wakahara T, Miyamoto N, et al. Association between regional
er-rep work for your single-joint exercises. differences in muscle activation in one session of resistance
exercise and in muscle hypertrophy after resistance training. Eur J
There are many options to choose from, and Appl Physiol 2012;112: 1569-1576.
all are potentially viable strategies. 8. Wakahara, T, Fukutani, A, Kawakami, Y, and Yanai, T.
Nonuniform muscle hypertrophy: its relation to muscle activation in
The hip thrust can help to maximize low- training session. Med Sci Sports Exerc 2013;45: 2158-2165.
er body muscular adaptations. The squat has
74 F IT N E SS R x for MEN JAN U ARY 2017 www.fitnessrxformen.com

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FitRxCoolDOWN SPORTS SUPPLEMENT REVIEW
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apsnutrition.com
FitRxCoolDOWN SUPPLEMENT EDGE
BY VICTOR R. PRISK, M.D.
SUPPLEMENT GLUTAMINE:
PROS AND CONS
RESEARCH REVIEW: Early studies on glutamine in cell cultures,
BEST OF 2016
and studies on animals, suggested that gluta-
mine played an important role in muscle protein
synthesis. Follow-up in humans was needed. In a
randomized, placebo-controlled study, a group of
31 young adults was divided into a placebo group
THE FACTS ON
and a group that received 0.9 grams of glutamine
per kilogram of lean mass per day, for six weeks,
while participating in a strength-training program.
AGMATINE SULFATE:
Before and after training, measurements were
taken of one-repetition maximum (1RM) squat and
bench press strength, peak knee extension torque,
A SCIENTIFIC REVIEW lean tissue mass (by DEXA) and muscle protein
degradation. In the end, the researchers found that
glutamine produced no improvements in muscle
Supplements Agmatine occurs naturally in plants, fish and
performance, body composition or muscle protein
can help give animal products; even the microbes in your GI
degradation.
you the edge tract can make agmatine. Agmatine sulfate is a
Further work by Dr. Jose Antonio of the ISSN
in training as naturally occurring metabolite of the condition-
examined the immediate effects of glutamine sup-
well as fat loss. ally essential amino acid L-arginine. It is decar-
plementation of 0.3 grams per kilogram of body-
Heres a look boxylated L-arginine. It may show up on your
weight, in men familiar with resistance training.
at some of the supplement label as 1-(4-aminobutyl)-guanidine.
The glutamine was given one hour prior to train-
best supplement It may even show up in fermented foods like beer
ing, and the researchers compared glutamine and
research from or wine.
glycine. They examined the maximal number of
2016 to help you Agmatine can be absorbed by the gut and ap-
repetitions of bench presses at 100 percent body-
take 2017 to a parently crosses the blood-brain barrier, at least
weight and leg presses at 200 percent of body-
whole new level. in rodents. The limited human clinical data on
weight. In this study, the subjects did not realize a
agmatine suggests that it really isnt toxic, and
performance-enhancing effect of the glutamine on
may be an adjunctive therapy for people with neuropathic pain (like from
muscular endurance.
a herniated disk) or people overcoming drug addiction. Another small
clinical case study of three patients suggested that agmatine supplemen-
tation could act as an antidepressant. GLUTAMINE
Unfortunately, there are zero studies in the published literature on the
ability of agmatine to help nitric oxide production, aid in recovery or SUPPLEMENT
improve metabolic function. One study by researchers Gilad and Gilad
demonstrated that consuming agmatine at a dose of 2.67 grams per day OR NOT?
(three tablets of 445 milligrams, twice per day) was safe when taken up So, I would say that if you are eating all of your
to five years. Periodic blood work and physical exams demonstrated no meals with high-quality protein, supplementing
significant adverse events. I mention the researchers names for a par- with glutamine will likely be a waste of money. If
ticular reason. These researchers have obtained patents for agmatine and you are extremely physically stressed, and over-
have done human research on this ingredient. Dr. Gilad was quoted by training to make weight for a contest (meaning
the online news service NutraIngredients-USA as saying, That agmatine you probably arent prepared), then perhaps add-
is touted for bodybuilding, is completely unsubstantiated and is backed ing 10 to 20 grams of glutamine per day may be a
by outright false claims. consideration for immune system and GI support,
Until a research study is performed in an exercise model, or examines with prevention of muscle catabolism. Again, dont
its effect on perceived exertion in the gym, supplement companies need put yourself in that position stick to a strong diet
to tread lightly on the claims being made for agmatine supplementation. plan, get plenty of rest and actively recover from
your training.
REFERENCES
Galgano F, et al. Focused review: agmatine in fermented foods. Front Microbiol 2012;Jun 7;3:199.
Keynan O, et al. Safety and Efficacy of Dietary Agmatine Sulfate in Lumbar Disc-associated Radiculopathy. An Open-label, Dose-escalating Study Followed by a Randomized, Double-blind, Placebo-
controlled Trial. Pain Med 2010;Mar;11(3):356-68.
Molderings GJ and Haenisch B. Agmatine (decarboxylated L-arginine): physiological role and therapeutic potential. Pharmacol Ther 2012;Mar;133(3):351-65.
Shopsin B. The clinical antidepressant effect of exogenous agmatine is not reversed by parachlorophenylalanine: a pilot study. Acta Neuropsychiatr 2013;Apr;25(2):113-8.
Piletz JE, et al. Agmatine: clinical applications after 100 years in translation. Drug Discov Today 2013;Sep;18(17-18):880-93.
Gilad GM and Gilad VH. Long-term (5 years), high daily dosage of dietary agmatine - evidence of safety: a case report. J Med Food 2014;Nov;17(11):1256-9.
MacLennan PA, et al. A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett 1987;May 4;215(1):187-91.
Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol 2001;Dec;86(2):142-9.
Antonio J, et al. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res 2002;Feb;16(1):157-60.
Dr. Victor Prisk is a board certied orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and
creator of the G.A.I.N. Plan. He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.

TOP 10 CLASSIC 5. MELATONIN: Melatonin supplementation of one to five
milligrams can be an effective way to enhance your sleep. Additionally,
BODYBUILDING melatonin is a strong antioxidant that can be effective in protecting us

from excessive free radical damage after a physically demanding day.
SUPPLEMENTS
6. CAFFEINE: There are numerous studies supporting caffeine as a
booster of power, strength and endurance.
7. CREATINE: Creatine is involved in energy production and
1.WHEY PROTEIN: Adding an extra 40 grams of whey anabolism in many tissues. Creatine levels in muscle can be increased
protein (or more) to your diet after your workouts and with by up to 40 percent with dietary supplementation.
another meal can be a very effective way to build and 8. BETA-ALANINE: Next to creatine, one of the ways your muscle
maintain muscle mass. helps you get through that pain period is through an acid buffer called
2. HMB: HMB supplementation can improve recovery from carnosine.
exercise with a reduction in muscle damage and enhance 9. NITRIC OXIDE DONORS: It is thought that L-citrulline is a more
muscle growth, strength and power after the appropriate effective way to raise L-arginine levels consistently, and thus availability
exercise stimulus. for nitric oxide production and buffering of ammonia. Further, nitrates,
3.VITAMIN D3: Studies show that vitamin D found in beetroot juice and green leafy vegetables, appear to improve
supplementation of more than 3,000 IU per day can increase performance as a nitric oxide donor as well; so eat your veggies!
testosterone levels. 10. PREBIOTIC/PROBIOTIC: The gut microflora (bacteria in our
4. FISH OIL: The omega-3 fish oils are fatty acids that may bellies) play a critical role in our health and metabolism. Nutrients we
improve recovery and performance. eat also feed our bacteria, and our bacteria can convert those nutrients
into other metabolically active nutrients that we wouldnt otherwise eat.
In particular, the soluble fiber we eat acts as a prebiotic that fuels the
healthy bacteria in our gut to make valuable compounds like the short-
chain fatty acids.
REFERENCES
Antonio J, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program
improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr
2015;Oct 20;12:39.
Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-
methylbutyrate (HMB). J Int Soc Sports Nutr 2013;Feb 2;10(1):6.
Wilkinson DJ, et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human
skeletal muscle protein metabolism. J Physiol 2013;Jun 1;591(Pt 11):2911-23.
Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res
2011;Mar;43(3):223-5.
Salles J, et al. 1,25(OH)2-vitamin D3 enhances the stimulating effect of leucine and insulin on protein
synthesis rate through Akt/PKB and mTOR mediated pathways in murine C2C12 skeletal myotubes. Mol Nutr
Food Res 2013;Dec;57(12):2137-46.
Jeromson S, et al. Omega-3 Fatty Acids and Skeletal Muscle Health. Mar Drugs 2015;Nov 19;13(11):6977-
7004.
Nassar E, et al. Effects of a single dose of N-Acetyl-5-methoxytryptamine (Melatonin) and resistance
exercise on the growth hormone/IGF-1 axis in young males and females. J Int Soc Sports Nutr 2007;Oct 23;4:14.
Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action.
Sports Med 2009;39(10):813-32.
Burke JM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008;Dec;33(6):1319-34.
Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and
exercise. J Int Soc Sports Nutr 2007;Aug 30;4:6.
BEETROOT VERSUS NITRATES

Studies have examined the effect Thus, researchers composed a place- plete the high-intensity exercise trial. Overall,
of either nitrate-rich beetroot juice or bo-controlled, single-blind, crossover, beetroot seems to be more effective in terms
sodium nitrate supplementation on randomized study to compare sodium of lowering oxygen consumption and blood
health and performance. Most studies nitrate supplementation with beetroot pressure, compared with nitrate. The difference
have examined the effect of improved juice supplementation in some well- may arise from the facilitated nitrite conversion
blood flow, higher mitochondrial trained endurance athletes on a cycle to nitric oxide, which may have been catalyzed
efficiency and subsequent lower ergometer with moderate to high by polyphenols, vitamin C and other antioxi-
need for oxygen on performance in intensity. The athletes were asked to dants present in the beetroot in combination
endurance events.The majority of the abstain from nitrate-rich foods in their with the rich nitrate content.
studies that failed to show a positive regular diets and also to abstain from Just imagine if the researchers allowed them
effect on performance were ones that antibacterial mouthwash, which de- to eat their veggies every day, too!
used sodium or potassium nitrate as a creases bacterial conversion to active
supplement. nitrite and nitric oxide production.
REFERENCE
It is entirely possible that the poly- In the end, the beetroot juice won
phenols, betaine and vitamin C in against sodium nitrate, in that it con- Flueck JL, et al. Is beetroot juice more effective than sodium nitrate? The
effects of equimolar nitrate dosages of nitrate-rich beetroot juice and
beetroot confer some ergogenic ben- ferred a four percent reduction in sodium nitrate on oxygen consumption during exercise. Appl Physiol
efit beyond the rich nitrate content. oxygen consumption needed to com- Nutr Metab 2016;Apr;41(4):421-9.

FitRxCoolDOWN MENS HEALTH
BY TEAM FITRX
THE MEDICAL
POWERS OF COFFEE
By Marie Spano, MS, RD, CSCS, CSSD
In 2016, FitnessRx According to media reports

for Men covered a highlighting a study published in the
wide range of health British Medical Journals publication
topics from the Heart, consuming three to five cups
importance of sleep, of coffee a day may keep arteries
excessive exercise, clear by helping prevent the buildup
testosterone of plaque. This study examined
boosters and more. diet and artery health in more than Individuals previously treated for stage III colon cancer who
Heres look at some 25,000 Korean men and women. were regular coffee drinkers, consuming at least four cups
of our top research They found people who drank three of caffeinated coffee per day, had a 42 percent lower risk of
reports of 2016 for a to five cups of coffee per day were recurrence of colon cancer and 33 percent lower risk of dy-
healthier new year. 19 percent less likely to have the first ing from the disease.
signs of atherosclerosis, the buildup If regular coffee consumption is associated with preven-
of calcium deposits in arteries, compared to those who were not tion of colon cancer reoccurrence in people who have been
coffee drinkers. Lower intakes of coffee were not associated with treated for this disease, why didnt it prevent the cancer to
a reduction in calcium buildup. Though this study lends more begin with? They didnt examine coffee consumption before
support for the potential health benefits of coffee, diet was exam- diagnosis of colon cancer but instead started examining the
ined at one point in time and study subjects were asked to recall relationship between coffee and cancer recurrence after ini-
their coffee intake over the previous year. Therefore, they showed tial diagnosis of the disease. Research on coffee intake and
an association between coffee intake and artery health, but this risk of various cancers is mixed, with some showing coffee
doesnt prove that coffee reduces the buildup of plaque on artery is protective and others suggesting it may contribute to an
walls or that it can prevent cardiovascular disease. More research increase in risk. There are many potential factors that impact
is needed to understand how coffee intake could support heart cancer risk and risk of cancer recurrence with a sedentary
health. lifestyle; high body fat and alcohol intake are strongly as-
Recent research also suggests coffee may be protective sociated with increased risk in certain types of cancer. Con-
against cancer. Regular consumption of caffeinated coffee was versely, studies suggest fruit and vegetable intake is associ-
associated with a decrease in recurrence of colon cancer with the ated with a decrease in risk of some types of cancers. As for
strongest results observed in those who drank at least four cups coffee, time and more research will tell one if of Americas
of coffee per day, providing about 460 milligrams of caffeine. favorite beverages fits in the picture.
IS EXTREME EXERCISE BAD

FOR YOUR HEART? By Lisa Steuer
A study conducted at the St. Georges, University of London, presented at a meeting
of the European Society of Cardiology, found that extreme exercise volume or intensity
could be associated with increased levels of atherosclerosis in the coronary arteries. Dr.
Sanjay Sharman, a British sports cardiologist who is the medical director for the London
marathon, oversaw the study.
The study involved two groups one group was made up of 169 competitive endur-
ance athletes over the age of 40 and the other group involved 171 people (also over the
age of 40) who were more sedentary but exercised up to 150 minutes per week, which is
the amount of exercise per week currently recommended by a U.S. exercise guideline.
The competitive endurance athletes were males and females who had been compet-
ing in endurance exercise for more than 10 years and ran more than 35 miles or cycled
more than 150 kilometers per week, said Dr. Ahmed Merghani, a cardiologist who let the
study. Both groups contained individuals who did not smoke, werent diabetic and didnt
have high cholesterol.
What we found is that individuals and athletes who exercise at extreme levels do
have a higher degree of coronary calcium or hardening of their arteries, which is some-
thing thats often seen in coronary artery disease, said Dr. Merghani. And while certain-
ly exercise is beneficial, it is possible to reach a certain point where you see diminishing
returns, he added. But I have to point out that point is really quite high and it probably
doesnt affect the majority of people who are recreational athletes.
80 F IT N E S S R x for MEN JANU ARY 2017 www.fitnessrxformen.com

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FitRxCoolDOWN MENS HEALTH
LACK OF
SLEEP AND
CARDIOVASCULAR
RISK By Lisa Steuer
According to reports, in addition to in-

creasing hunger, lack of sleep can also have
other negative health effects. A study pub-
lished in the Journal of Clinical Endocrinol-
ogy and Metabolism found that lack of sleep
was associated with an increased cardio-
metabolic risk.
In this study, there were 13 subjects, who
like in the previously mentioned study also
participated in several laboratory sessions:
two nights of 10 hours in bed versus two
T-KILLERS: PRO AND

nights of four hours in bed. Sleep was record-
ed and after the second night of each session,
blood was sampled at 20-minute intervals be-
NEGATIVE TESTOSTERONE
tween 9:00 a.m. and midnight in order to mea-
sure the adrenocorticotropic hormone (ACTH)
FACTORS
and total cortisol the stress hormone. Every
20 minutes, from 2:00 p.m. to midnight, saliva By Daniel Gwartney, M.D.
was collected to measure free cortisol. At
hourly intervals, perceived stress, hunger and Live right: The body and mind can cope with an amazing range of
appetite were assessed. stresses. Acute, short-term stresses that are extremely severe, or long-term
ACTH stimulates the production and re- stresses that persist, can both wreak havoc on the testosterone regulatory
lease of cortisol from the cortex of the adrenal and production system. Failing to acknowledge extreme or prolonged
gland. Increased ACTH levels are related to stressors is self-sabotage. Examples include failing to get adequate sleep
increased cortisol, a catabolic hormone as- or maintaining a regular schedule; following extreme diets; living in condi-
sociated with the bodys response to stress. tions of violence, fear or desolation; abusing drugs, both illicit and legal;
Increased cortisol release means that more having time and emotional demands that cannot be reasonably met; etc.
muscle tissue is broken down, and lean mus- It seems trivial, but fast-rotating shift workers, all-night gamers, domestic
cle development is blocked. abuse victims, those addicted to pain medications or even those being
The researchers in this study found that treated for common conditions such as depression or high cholesterol are
reduced sleep resulted in a 19 percent in- at risk of suppressing their own testosterone production.
crease in overall ACTH levels. In addition, Eat right: Even in healthy people of normal weight, the typical diet can
overall cortisol levels were also elevated, and affect testosterone production. Very high-fat diets, as well as high-glycemic
morning levels of ACTH were higher after diets, can inhibit testosterone production. Further, both can lead to insulin
sleep restriction, while evening ACTH levels resistance or type 2 diabetes, which is associated with low testosterone.
were unchanged, and total and free cortisol Get your body moving: A sedentary lifestyle does nothing to promote
increased by 30 percent and 200 percent re- health. Moderate activity is good for the entire metabolism, and associated
spectively. And while reduced sleep was not with a greater preservation of testosterone production. Resistance training
associated with a higher perceived stress, it may offer unique advantages over endurance-type training. Many point to
once again did result in an increase in appe- the acute hormonal effects of resistance training, but chronic effects such as
tite, which was correlated with the increase in bone strengthening and myokine production may have more to do with the
total cortisol. benefits. DO NOT OVERDO IT! Excessive training can lead to an underdi-
This study reveals that restricted sleep may agnosed condition seen in athletes called functional hypogonadism, which
involve an increased psychological response in many ways is similar to the hormonal disruption seen in ultra-endurance
to daily life stressors, which could lead to athletes.
negative health effects on the body. Avoid endocrine disruptors: An underreported problem, these are
REFERENCES: chemicals used in industrial production that enter the food or water supply,
Borel, Brooke, Cody Pickens, Virginia Hughes, and Hackett. Sleep. How acting on the regulatory system that controls hormone production. Many,
To Do It Right. Popular Science Mar. 2014: 39-49. Print. many recognized chemicals have been shown to act as estrogens and re-
Guyon A, Balbo M, Morselli LL, Tasali E, Leproult R, LHermite-Balriaux
M, Van Cauter E, Spiegel K. Adverse effects of two nights of sleep restriction duce testosterone. Exposure to such chemicals can be minimized by avoid-
on the hypothalamic-pituitary-adrenal axis in healthy men. J Clin Endocrinol ing canned food, plastic containers and urban areas. Even the chlorine used
Metab. 2014 Aug;99(8):2861-8. doi: 10.1210/jc.2013-4254. Epub 2014 May 13.
Marshall G, Turner A. The Importance of Sleep for Athletic Performance. to maintain swimming pools has been suggested to reduce testosterone produc-
Strength and Condition Journal. 2016 Feb; 38(1):61-67 tion by forming an endocrine disruptor.
82 F IT N E S S R x for MEN JANU ARY 2017 www.fitnessrxformen.com

Support your balls: Testosterone are genetically designed to be sexually Ho CH, Yu HJ, et al. Prediabetes is associated with an increased
risk of testosterone deciency, independent of obesity and metabolic
is produced in Leydig cells in the testes. active, and whether you are pursuing a syndrome. PLoS One 2013 Sep 12;8(9):e74173(9 pp).
These cells are sensitive to free radical new love interest or keeping the fires of Barbonetti A, Vassallo MR, et al. Correlates of low testosterone
in men with chronic spinal cord injury. Andrology 2014;2:721-8.
damage, and certain nutrient deficien- passion lit at home with your soul mate, NR Chavan, AA Dwyer, et al. Male functional hypogonadotropic
cies. Intracellular glutathione is the an- maintain a healthy sexual relationship. hypogonadism (MFHH): A distinct clinical entity? ENDO 2010;
tioxidant providing much of the cell de- Also, have activities where you compete Abstract Book, P2-462.
Gore AC, Chappell VA, et al. EDC-2: The Endocrine Societys
fense, so supplementing with glutathione with and against others. It can be a recre- Second Scientic Statement on Endocrine-Disrupting Chemicals.
or its precursor, NAC, along with grape- ational sport, debate or possibly even a Endocr Rev 2015 Dec;36:E1-E150.
Chen H, Pechenino AS, et al. Effect of glutathione depletion on
seed extract, taurine and melatonin, will video game league. Leydig cell steroidogenesis in young and old brown Norway rats.
protect these essential cells. If your goal Endocrinology 2008;149:2612-9.
is to maintain good testosterone produc- REFERENCES: Coward RM, Rajanahally S, et al. Anabolic steroid induced
Touitou Y, Motohashi Y, et al. Effect of shift work on the hypogonadism in young men. J Urol 2013;190:2200-5.
tion throughout life, do not take anabolic- nighttime secretory patterns of melatonin, prolactin, cortisol and Ives JC, Alderman M, et al. Hypopituitarism after multiple
androgenic steroids (AAS). It is unclear testosterone. Eur J Appl Physiol Occup Physiol 1990;60:288-92. concussions: a retrospective case study in an adolescent male. J Athl
Bawor M, Bami H, et al. Testosterone suppression in opioid Train 2007;42:431-9.
what a safe amount of AAS exposure users: a systematic review and meta-analysis. Drug Alcohol Depend Diekhof EK, Wittmer S, et al. Does competition really bring out
may be, but a recent study demonstrated 2015;149:1-9. the worst? Testosterone, social distance and inter-male competition
Saad F, Aversa A, et al. Testosterone as potential effective
that men who used AAS have a much therapy in treatment of obesity in men with testosterone deciency: a
shape parochial altruism in human males. PLoS One 2014 Jul
30;9(7):e98977(11 pp).
greater risk of presenting with profound review. Curr Diabetes Rev 2012;8:131-43.
testosterone deficiency prior to the age
of 50. Oddly, smokers have a higher
testosterone, and see a reduction during
smoking cessation attempts.
Protect your noggin: It is becoming
more evident that chronic or severe head
injury, including that experienced during
sports (e.g., soccer, MMA, football), can
induce multiple endocrine deficiencies
due to damage to the hypothalamus and
pituitary glands.
Be someone: This sounds judgmen-
tal, but it means to avoid withdrawing
from society and find ways to be compet-
itive, and seek companionship. Humans
FitRxCoolDOWN MR. INTENSITY
BY JOE DONNELLY
BEST
TIPS
FOR BUILDING ARMS
JOE, FIRST OFF I TRULY APPRECIATE ALL THE TIPS YOU POST ON INSTAGRAM AND FACEBOOK. I AM
Q: WRITING BECAUSE DESPITE MY BEST EFFORTS, I CANNOT SEEM TO GET MY ARMS TO GROW. I WAS
WONDERING IF YOU COULD OFFER SOME TIPS THAT ARE DIFFERENT THAN THE SAME DRIBBLE EV-
ERYONE ELSE SEEMS TO BE CONSTANTLY SPEWING OUT. THANKS! HUGE FAN!
A: Thanks for your out-

standing question. This
actually comes at perfect tim-
we use heavier weights we activate other muscle groups to move the
weight. Why do you think we can straight bar curl way more weight
than preacher curl? It is still a curl? The issue with the straight bar curl
ing, as FitnessRx magazine has is we generate momentum during the bottom initiation of the rep, we
put heavy time and research first activate our forearms and it truly isnt until almost the halfway
into BFR (blood flow restric- point of the curl that the biceps are forced into full activation. Many
tion) training. The previous then use their front delts to compensate for using too much weight.
issue (November 2016) with Reduce the weight, and isolate the muscle group in question. Do not
the tool bag on the cover (me) allow the elbows to move, affecting the torque point of the exercise.
has a great article behind the I am also a huge fan of using cables for biceps and triceps. I find a
science of BFR. I highly suggest much higher degree of muscle activation when I can apply torque
you implement BFR for your throughout the entire range of motion. This is not so with free weights.
biceps and triceps training. Another tip is before you perform each curl, initiate or flex
You will see huge and almost the bicep. You will find very quickly how much faster the muscle
immediate gains! becomes fatigued. This is a good thing; you are now working the
In addition, one must muscle rather than working an exercise. Control the tension on the
understand that the arm is muscle through the entire range of motion. Pull or push hard on the
comprised in size by two-third concentric portion, while under
of the triceps so if you truly control, and then take a con- FOLLOW JOE
Follow Joe on Instagram @JoeDonnellyt,
want to grow the size of your arms, you want to pound the triceps. trolled negative on the eccentric or his online training and nutrition website
Include variation in your training. Low-rep ranges for things portion of the rep. Remember, at www.JoeDonnellytness.com.
like close-grip bench presses, and higher rep ranges for isolation more is not better. Better is Have a question for Joe? You could see
it answered in the next issue! Email your
exercises. Smaller muscle groups such as biceps and triceps will better. Shitty reps will give you question to Joe at FITNSRX@gmail.com.
absolutely respond to lighter weights and higher reps. Often when shitty muscles. Fact!

FitRxCoolDOWN ULTIMATE IN NUTRITION
BY MICHAEL J. RUDOLPH, Ph.D.
STACK PHOSPHATIDIC ACID WITH LEUCINE

FOR EXTREME MUSCLE GROWTH
Recent cutting-edge science reported this past year has
revealed that the simultaneous ingestion or stacking
of certain supplements such as leucine, HMB and phospha-
tidic acid immediately after weight training can enhance
muscular growth to remarkably high levels. One of those
supplements, leucine, has been shown to directly stimulate
muscle protein synthesis and inhibit muscle protein break-
down, ultimately promoting muscle growth, by directly ac-
tivating the nutrient-sensing molecule mTOR. The muscle-
building effect of leucine consumption has been shown in
several studies to be most potent after resistance training.
In fact, one study by Walker et al.1 showed that leucine con-
sumption immediately after working out increased mTOR
activity for several hours after training, leading to greater
muscle protein synthesis, when compared to a second
group that did not take leucine post-workout.
Phosphatidic acid (PA) is a phospholipid found in the
cell membrane involved in many different cell-signaling
cascades, including one signaling pathway that stimulates
muscle growth. While it has clearly been established that
mTOR is necessary for the hypertrophic response to resis-
tance training, the activation of mTOR has previously been
proposed to occur through the IGF-1 signaling cascade.
However, several recent scientific studies conclusively il-
lustrate that an increase in PA is responsible for the activa-
tion of mTOR signaling in response to resistance exercise,
without the need for IGF-1 activity. A study by ONeill et
al.2 showed that incubating isolated muscle cells with PA is
sufficient to induce an increase in mTOR signaling. In the
same study, researchers also showed that the activation of
mTOR by PA occurred even when the isolated muscle cells
had their IGF-1 signaling pathway chemically inhibited,
demonstrating that PA activation of mTOR occurred sepa-
rately from IGF-1 signaling. One more interesting finding
from this study relates to the fact that mechanical stress put
on the muscle cell from weightlifting activates the enzyme
phospholipase D, which catalyzes the production of PA.
Since PA increases mTOR-driven muscle protein syn-
thesis, a group of researchers tested whether PA could also
increase muscular size and strength. In this study by Hoff-
man et al.3, the researchers looked at the influence that PA
The diet you consume is an extremely important part of your training had on strength in 16 test subjects with adequate weightlift-
regimen that is often underappreciated.While it is well understood that diet ing experience. The subjects were split into two groups,
quality is heavily influenced by the three macronutrients protein, carbohy- with one group receiving 750 milligrams of PA per day and
drates and fat the impact of your diet goes well beyond these three macros, the other group taking a placebo. During the experiment,
as there are many different each subject lifted weights four days a week at 70 percent
compounds that can be used of their one-repetition maximum (1RM) for all lifts during
RESEARCH to supplement the diet. These

supplements can potently im-
prove performance in the gym
the entire eight-week trial period. Each subject was tested
for strength and body composition at the end of the experi-
mental period. The results showed that subjects ingesting
REVIEW: and enhance the results ob-

tained from training. Here are
the best muscle-building sup-
PA demonstrated a 12.7 percent increase in squat strength
and a 2.6 percent increase in muscle mass, while subjects
consuming a placebo showed much less improvement in
BEST
plements covered throughout squat strength and virtually no increase in muscle mass.
2016 that will provide tremen- So, taking everything into consideration, the results of
dous gains in muscle size and these studies indicate that the activation of mTOR can occur
strength. In fact, stacking these in an insulin-independent way by PA and in an insulin-
compounds will produce tre-
OF 2016
dependent way by compounds such as leucine. Therefore,
mendous anabolism within the stacking PA with leucine should coordinately activate
muscle cell while preventing mTOR with, and without, requiring insulin producing
muscle loss, especially while extraordinary mTOR function that drives superior muscle
dieting. growth.

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FitRxCoolDOWN ULTIMATE IN NUTRITION
CAPSAICIN DOES MORE

THAN CAUSE WEIGHT LOSS
Another remarkable compound featured throughout 2016
was the phytochemical capsaicin, which is naturally found in
chili peppers where it contributes to the hot and spicy flavor of
the chili pepper. This remarkable compound has the capacity to
promote overall health in many different ways, including the
ability to reduce body fat, function as a potent antioxidant
and improve overall cardiovascular health, just to name a
few. In fact, a recent epidemiological study investigating
almost half a million people showed that the routine
consumption of chili-rich foods, loaded with capsaicin,
reduced the likelihood of death from certain chronic diseases
such as cancer and heart disease, relative to those who did not
consume capsaicin-rich, spicy foods.4
CAPSAICIN BOOSTS MUSCLE GROWTH

While activation of TRPV1 by capsaicin within the gastrointes- CONSUMPTION OF CHILI-RICH FOODS,
tinal tract triggers thermogenic fat loss, the ability of capsaicin to LOADED WITH CAPSAICIN, REDUCED THE
switch on TRPV1 in muscle tissue enhances, and maintains, muscle LIKELIHOOD OF DEATH FROM CERTAIN
size. The positive influence on muscle mass from capsaicin intake CHRONIC DISEASES SUCH AS CANCER
was demonstrated in a study by Ito et al.5 In this study, research-
ers showed that mice given capsaicin demonstrated similar gains
AND HEART DISEASE.
in muscle growth relative to a second group of mice that were not
given capsaicin, but underwent a process known as synergistic tively. The authors of this study hypothesized that the activation of
ablation, which stimulates muscular growth of a targeted muscle mTOR likely stimulates function of the molecule PGC-1alpha, which
group by ablating a second functionally synergistic muscle group. has been shown in other studies10 to reduce muscle protein degra-
The destruction of the synergistic muscle group ultimately puts dation when activated, meaning the enhancement of PGC-1alpha
more strain on the targeted muscle group, driving the targeted function by mTOR would reduce muscle protein degradation.
muscle to adapt and grow. In the study, both capsaicin and syner- Further substantiating the idea that capsaicin inhibits muscle
gistic ablation increased the mass of the plantaris leg muscle to a protein degradation, a second study by Kortzon et al.11 demonstrated
similar degree. Capsaicin also enhanced muscular force produc- that isolated human muscle cells treated with TNF-alpha a mol-
tion within another group of leg muscles, suggesting that capsaicin ecule that drives muscle atrophy by specifically increasing the deg-
can increase muscular strength as well as muscular size. radation of muscle proteins along with capsaicin, failed to induce
Interestingly, the positive impact of capsaicin on muscle growth atrophy in these isolated muscle cells, which illustrates that capsa-
in the aforementioned study was brought about by activating the icin can prevent muscle protein degradation and muscle atrophy.
enzyme mTOR. Activation of mTOR is well known to increase mus-
cle protein synthesis and therefore muscle growth6,7, particularly For most of Michael Rudolphs career he has been engrossed in the exercise world as either an
athlete (he played college football at Hofstra University), personal trainer or as a research scientist
after consuming the amino acid leucine or weight training.8,9 How- (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecu-
ever, the exact mechanism by which capsaicin activates mTOR was lar Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular
largely unknown until this recent investigation by Ito et al.5, where biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight
researchers revealed that capsaicin activation of TRPV1 causes an years. That research contributed seminally to understanding the function of the incredibly important
cellular energy sensor AMPK leading to numerous publications in peer-reviewed journals includ-
increase in intracellular calcium within the muscle cell that turns ing the journal Nature. Michael is currently a scientist working at the New York Structural Biology
on mTOR-driven muscle protein synthesis. Center doing contract work for the Department of Defense on a project involving national security.
CAPSAICIN PREVENTS MUSCLE REFERENCES

LOSS WHILE DIETING 1. Walker DK, Dickinson JM, et al. Exercise, amino acids, and aging in the control of human muscle
In addition to capsaicin increasing muscle size and strength, protein synthesis. Med Sci Sports Exerc 2011;43, 2249-2258.
this compound can also reduce the potential loss of hard-earned 2. ONeil TK, Duffy LR, et al. The role of phosphoinositide 3-kinase and phosphatidic acid in the
regulation of mammalian target of rapamycin following eccentric contractions. J Physiol 2009;587,
muscle mass by inhibiting muscular atrophy. Muscular atrophy 3691-3701.
occurs when muscle protein degradation exceeds muscle protein 3. Hoffman JR, Stout JR, et al. Efficacy of phosphatidic acid ingestion on lean body mass, muscle
thickness and strength gains in resistance-trained men. J Int Soc Sports Nutr 2012;9, 47.
synthesis lowering muscle protein levels, and therefore muscle 4. Lv J, Qi L, et al. Consumption of spicy foods and total and cause specic mortality: population
size. The loss of muscle mass caused by muscular atrophy can be based cohort study. Bmj 2015;351, h3942.
5. Ito N, Ruegg UT, et al. Activation of calcium signaling through Trpv1 by nNOS and peroxynitrite
counteracted by increasing protein synthesis or inhibiting protein as a key trigger of skeletal muscle hypertrophy. Nat Med 2013;19, 101-106.
degradation. Capsaicin apparently mitigates muscle atrophy by 6. Bodine SC, Stitt TN, et al. Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertro-
doing both, as capsaicin increases mTOR-driven muscle protein phy and can prevent muscle atrophy in vivo. Nat Cell Biol 2001;3, 1014-1019.
7. Goodman CA, Miu MH, et al. A phosphatidylinositol 3-kinase/protein kinase B-independent
synthesis, as previously mentioned, while also reducing muscle activation of mammalian target of rapamycin signaling is sufficient to induce skeletal muscle hyper-
protein degradation. In fact, in the study by Ito et al.5, the research- trophy. Mol Biol Cell 2010;21, 3258-3268.
8. Ma XM and Blenis J. Molecular mechanisms of mTOR-mediated translational control. Nat Rev
ers showed that capsaicin intake completely prevented the de- Mol Cell Biol 2009;10, 307-318.
crease of muscle weight and fiber size in both the soleus and gas- 9. Zoncu R, Efeyan A and Sabatini DM. mTOR: from growth signal integration to cancer, diabetes
and ageing. Nat Rev Mol Cell Biol 2011;12, 21-35.
trocnemius leg muscles, after the mice in this study had their hind 10. Luo Z, Ma L, et al. TRPV1 activation improves exercise endurance and energy metabolism
limbs suspended for one week while a second group that did through PGC-1alpha upregulation in mice. Cell Res 2012;22, 551-564.
not take capsaicin showed decreases in muscle mass of 34 percent 11. Kortzon E. Capsaicin protects against atrophy in human skeletal muscle cells. MPhil. Thesis,
2014. Retrieved from Sterling online research repository (http://hdl.handle.net/1893/22316).
and 16 percent in their soleus and gastrocnemius muscles, respec-

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THE SCIENTIFIC APPROACH T O B U I L D I NG MUSCLE,,

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The legendary UCLA basketball coach John Wooden said, Although

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