Muscle Media June15

CROSSFIT: ULTIMATE TRAINING GUIDE
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TRAINING, DIET, NUTRITION

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FEATURES
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JUNE 2015
EDITOR IN CHIEF
Siamack Alavi
CREATIVE DIRECTOR
Matthew Tiger
10 CHAINS & BANDS

16 THE CROSSFIT CRAZE
22 STRENGTH UNCHAINED
28 TOP 10 BOXING TRAINING MISTAKES
BUSINESS DIRECTOR
Danielle McVey
34 THE ULTIMATE GUIDE TO TRX TRAINING
BUSINESS
COORDINATOR
Domenico Bevilacqua
52 FIT & SEXY: NATHALIA SANTORO
ACCOUNTING
Sonal Sharda
ADVISORY BOARD
MEDICAL
Dr. Marvin Heuer
PHYSICAL
PERFORMANCE
Joseph Palumbo
SOCIAL MEDIA
Estefany Jimenez
CONTRIBUTORS
Christian Finn
Luke Leaman
Brandon Lirio
Roger Lockridge
Tony Mochinsky
Joseph Palumbo
SUPPLEMENTS
40 CITRU-PUMPED
42 WHY EVERYONE NEEDS
TO BE TAKING CREATINE
44 HMB: GAIN & SHRED
50 GLUTAMINE THE ULTIMATE
GUT BUSTER
74 YOHIMBINE BOOSTS
CYCLING PERFORMANCE
BY 29%
NUTRITION
46 BEST FATS FOR
TESTOSTERONE
51 3 OR 6 MEALS A DAY?
64 LOW-CALORIE RICE
COOKING METHOD
66 TYPE OF PROTEIN
AND CARBOHYDRATE
DETERMINE WEIGHT GAIN
YOUR HEALTH
58 WHAT ATHLETES CAN
LEARN FROM THEIR
GRANDPARENTS
EXERCISE
60 TAKE YOUR TRAINING
TO THE NEXT LEVEL
70 THE ULTIMATE CIRCUIT
TRAINING ROUTINE
BUILD
YOUR OWN
CUSTOM BLENDS.
INCLUDES: ACTIVE INGREDIENT

DOES NOT INCLUDE: ANYTHING ELSE
Athletes and fitness enthusiasts alike are a
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NO ADVERTISEMENTS! ONLY QUALITY CONTENT

MORE SPELLING... LESS SELLING
GETTING BUFF... NO FLUFF
ALL KILLER... NO FILLER
Stop! Put Down the Weight, and Get Stronger!

I constantly hear from guys who grow tired of their usual weight lifting
regimens and are curious to switching up part or all of their workout routines
by implementing a new style of training. However, putting down the weights
is often accompanied with some hesitation and uncertainty. As men, we have
the best of intentions when we set out on our training programs; we feel great
and are highly motivated as we get started. Nevertheless, our body and mind
ourselves bored and losing focus while doing the same movements in the gym
over and over again.
As the old saying goes Variety is the Spice of Life. And lets face it,
sometimes hitting the weights every day and doing the same, generic routine
can lead to boredom, resistance and stagnation. Rather than giving in to this
vicious downhill spiral and losing our sense of drive, its almost imperative
decided to dedicate this June issue of Muscle Media to alternative training
styles and methods.
Alternative Training Issue covers everything that a traditional style of
Training, and so much more. We guarantee if you are hitting a plateau in your
then look no further because this is the issue for you! Get ready to take your
training to the next level.
SUBSCRIBE
TODAY!
information and data to our fans at no charge. We have recently launched

our digital website for Muscle Media at: musclemediaonline.com and also
Muscle Media for Women at: musclemediaonline.com/forwomen. I hope
you enjoy this months edition of Alternative Training, and it is my hopes that
the information herein helps you overcome any plateau you may be currently
experiencing in your workout routine. Until next month, stay focused, and
keep training hard.
Sincerely,
Siamack Alavi
CEO and Editor in Chief
Muscle Media Magazine
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ADD MORE
MUSCLE
NOW
CHAINS
&BANDS
WITH
10
by Luke Leaman, Poliquin Group
MUSCLE MEDIA
JUNE 2015
ADD MORE MUSCLE NOW WITH CHAINS & BANDS
The barbell is, and always

will be, the basic tool of
progressive resistance. It
can make muscles bigger
and stronger, make athletes
more powerful, and help
melt off pounds of fat.
The barbell is
a great tool,
but chains
and bands
can make it
even better.
To design effective
workouts that use chains
and bands, you need a
basic understanding of
strength curves. Strength
curves are mathematical
models that describe how
much force a trainee can
produce at specific joint
angles. There are three
types of strength curves:
ascending, descending, and
ascending-descending.
In an ascending strength
curve you display more
force as you extend a joint
(e.g., in a bench press);
in a descending strength
curve you display more
force as you flex a joint
(e.g., when using a leg
adductor machine); and in
an ascending-descending
curve you display the most
force at the mid-range
of an exercise where the
resistance is highest (e.g., in
a biceps curl).
Chains and bands
work best
in exercises that have ascending strength curves such as
squats, deadlifts, and bench presses because they will
increase the resistance at the points of the strength curve
where you are the strongest. Chains also can be valuable in
rehabbing certain injuries, such as when performing bench
presses to recover from a pectoral injury.
Chains generally are not used for descending or ascendingdescending strength curves. For example, with a chin-up
the chains will provide the most resistance as your chin
nears the bar the area where your strength curve is the
weakest. However, as you will see later in this article,
exceptions can be made to these guidelines when the
primary goal is muscle hypertrophy and not athletic
performance.
The major difference between chains and bands is that
chains provide a gradual increase in resistance, whereas
bands provide the most resistance only near the end range
of motion. Due to the instability that bands create, along
with a higher eccentric load at the end range, they do not
require as many reps to achieve the desired training effect;
they also require longer rest periods between training
sessions.
From a bodybuilding perspective, what chains and bands
do is alter the resistance curve of an exercise to make
the muscles work harder throughout the entire range
of motion. To overload all the points of a deadlift, for
example, you would have to perform not only regular
deadlifts but also deadlifts from knee level and deadlifts
from the mid-thigh. As chains lift off the floor or as bands
stretch, the resistance increases in effect, you have three
exercises in one! Chains also can be used for single-joint
exercises, such as triceps extensions, to stimulate greater
growth in a lagging body part.
In addition to making athletes stronger and more powerful,
bands and chains are valuable in bodybuilding to create a
unique training stimulus. Bodybuilding is primarily about
growing muscle tissue, not increasing power, and altering
the strength curve on a flexor exercise can often create new
growth in muscles that have been slow to respond to other
training protocols.
ADD MORE MUSCLE NOW WITH CHAINS & BANDS
Here is an
example of a
bodybuilding
workout for
the upper body
using chains:
A1. Chin-Up with Chains

5 x 6-8, 50X0, Rest 90 seconds
A2. Flat Bench with Chains
5 x 6-8, 5010, Rest 90 seconds
B1. Bent Barbell Row with Chains
4 x 9-11, 4010, Rest 75 seconds
B2. Incline Bench with Chains
4 x 9-11, 4010, Rest 75 seconds
C1. Reverse Pec Dec
3 x 12-14, 3011, Rest 60 seconds
Here is an
example of a
bodybuilding
workout for
the arms using
a combination
of chains and
bands.
Notes: Although chin-ups

have a descending strength
curve, here you will be using
them to overload the strongest
part of the movement; this
means you will strive to pull
harder throughout the entire
exercise (and the X means
you perform the concentric
part of the movement as
explosively as possible). Also,
the weakest part of the lift
will be overloaded due to the
relatively slow (5 seconds)
eccentric contraction.
A2. Lying Leg Curl

5 x 5, 5010, Rest 120 seconds
B1. Leg Press with Bands
3 x 12-15, 3010, Rest 60 seconds
B2. Back Extension
3 x 12-15, 2010, Rest 60 seconds
C1. Walking Lunge
2 x 15-20, 2010, no rest
C2. Leg Extension
2 x 15-20, 2010, Rest 60 seconds
Again, with chains you can use more volume and frequency,
because, unlike band work, they do not involve eccentric
loading and instability.
C4. Supine Hip Extension

2 x 15-20, 2010, Rest 60 seconds
A1. Dips with Bands

5 x 4-6, 4011, Rest 120 seconds
A2. Scott Curl with Bands
5 x 4-6, 4011, Rest 120 seconds
B1. Seated Overhead Triceps
Extension with Chains
4 x 8-10, 3110, Rest 75 seconds
Notes: When using

accommodating resistance in
arm exercises, bands can be
used more frequently because
of the lower intensity level of
single-joint movements as
long as you watch out for
joint pain. If you use multijoint movements for arm
training do not use bands
frequently, which is the same
rule to follow in close-grip
benching.
C2. Machine Scott Curl

3 x 12-15, 3110, Rest 45 seconds
To continue making progress in muscle size, you have to

look for ways to continually challenge your muscles to work
harder. Chains and bands will do just that!
MUSCLE MEDIA
A1. Squat with Bands

5 sets x 3 reps, 8010 tempo, Rest 120
seconds
C2. 30-Degree Incline Dumbbell Flye

3 x 12-14, 3110, Rest 60 seconds
B2. Standing Spider Curl with Chains

4 x 8-10, 3011, Rest 75 seconds
C1. Rope Triceps Pressdown, 3 x 15-20,
2011, Rest 45 seconds
14
Here is an
example of a
bodybuilding
workout for
the legs using
bands:
JUNE 2015
C3. Walking Lunge with Forward Lean

2 x 15-20, 2010, no rest
Notes: This workout starts with lower-rep

work using a banded squat with long eccentric
contractions (as indicated by the first number in
the tempo prescription). This type of work will
cause massive muscle trauma that will increase
the number of Type IIb (fast twitch) fibers and
will influence satellite cell binding to myofibrils,
resulting in denser, thicker muscles.
Next, we do a higher-rep banded leg press

to hypertrophy and pump the muscles.
The legs should be fairly roasted after the
leg press, so performing a single-joint
movement, such as the back extension, will
ensure that you do not fatigue their legs.
Since the training in this workout has been
fairly low volume, we finish off with some
metabolic work. This work will help with
higher-endurance muscle fibers and will
cause some massive fatigue. Performing it in
a giant set will push the metabolic output
high and allow a great density of work in
less than 15 minutes.
THE
CROSSFIT
CRAZE
By Tony Monchinski
16
MUSCLE MEDIA
JUNE 2015
THE CROSSFIT CRAZE
More than two thirds of American adults are overweight or

obese, with three out of four men falling into these categories.
Over one hundred million of us are on a diet aimed at reducing
our bodyweight/fat composition, and were spending twenty
billion dollars on diet books, drugs and surgeries to do it.
From vibrating belts to the Abdomenizer, from Swissballs to
Sauna Suits, exercises crazes come and go, each seemingly more
outlandish than the last. The female only Curves exercise chain
ushered in the 21st century in fitness before succumbing to the
ten dollar a month Planet Fitness franchise. Today were at a
crossroads with CrossFit.
Originally opening for business in 2000, there are currently
12,000 CrossFit Boxes (gyms) around the world, and their
growth isnt slowing down. CrossFit is the fastest growing fitness
program in the world, although it isnt for everybody: 80% of
the people who try it dont come back.
CrossFit was started by former teen gymnast Greg Glassman
out of his Santa Cruz, California garage. Combing free weights
with gymnastics rings and ropes, kettlebells and pullup bars,
Glassmans brainchild aims for general physical preparedness,
whole body functionality, and not one area of expertise.
CrossFit shuns shiny, fancy exercise equipment and the latest
gadgets and machines. As a matter of fact you can enjoy a
grueling CrossFit workout at home with just a few key items:
a pullup bar and jump rope, a set of gymnastic rings and an
Olympic barbell with bumper plates. A CrossFit box is a no
thrills, sparse, space; its few pieces of equipment functional and
utilitarian. Glassmans stripped down business model is worth
hundreds of millions of dollars. Every summer, hundreds of
thousands of people compete in the Reeboksponsored CrossFit
Games for the title of Fittest Man and Woman on Earth.
Exercise has always had its critics. For years there were those
who insisted lifting weights would stunt ones growth and
render one muscle bound. CrossFits critics often liken the
movement to a cult and its easy to understand why, though
the negative connotations of that word do not apply. CrossFit
practitioners are joined by a deep seated camaraderie as they
compete against themselves, each other and the clock.
18
MUSCLE MEDIA
JUNE 2015
A sample Workout
of the Day may be
to complete as many
rounds as possible
of bodyweight bench
presses (for 10
reps), 20 toestobar
(hanging from a bar,
bring your toes up to
it), 30 hip extensions
(hyperextensions)
THE CROSSFIT CRAZE
So, although youre primarily competing against

yourself, you know where you stand in relation to
the rest of the pack.
Greg Glassman understands that exercise alone is not
enough; its a necessary but not sufficient condition.
CrossFit merges an ever-changing, ever-challenging
exercise regime with a particular diet. The Paleo
diet is heavy on meats and vegetables. Its caveman
cuisine. Youre not going to find Pizza Mondays or
bowls of Tootsie Rolls at a CrossFit box.
Perhaps the factor that accounts most for its
popularity are CrossFits results. CrossFit is first and
foremost a training methodology that builds strength
and conditioning via high intensity workouts.
They have a shared vocabulary: every morning a new

WOD (workout of the day) tells adherents what to aim
for in their Spartan, stripped down boxes, where one
often strives to complete AMRAP (as many reps/rounds
as possible).
If anything, CrossFit culture, with its emphasis on standardized, measurable data (emphasizing repeatable,
measurable results with specific weights, distances and movements) fits right into the numbers driven
zeitgeist of our time.
If youre new to CrossFit and you walk into a box, heres what youll find: a friendly, welcoming
environment where men and women are more concerned about beating their last performance than leaving
you in the dust. A Workout of the Day will be posted on the wall. Youre free to adjust the weights and the
intensity of the workout, but the Workout of the Day stays the same for everyone. A sample Workout of
the Day may be to complete as many rounds as possible of bodyweight bench presses (for 10 reps), 20 toes
to bar (hanging from a bar, bring your toes up to it), 30 hip extensions (hyper extensions), then a minutes
rest. Or you might walk into a CrossFit Box and need to go through five rounds of double kettlebell clean
and jerks, 12 Burpees (a squat thrust to a jump), and a 40 yard sprint before resting one minute. At the
end of the day, your name and score will be written on a whiteboard, above the people you outscored,
below those outscoring you.
20
MUSCLE MEDIA
JUNE 2015
Those who stick with the exercise routines and diet

literally transform their bodies. CrossFit workouts
stress multi-joint movements, keeping your nervous
system on point. CrossFit workouts are whole body
workouts; youre not isolating the biceps or any other
body part. CrossFit speeds up ones metabolism and
helps you burn fat more efficiently. If youve got any
muscle building potential in your genes, CrossFit is
going to get you lean and jacked.
In a recent 60 Minutes interview, Glassman said he
seeks to help people achieve their genetic potential.
Not all make it. The 80% drop out rate attests
to the survival of the fittest mentality propelling
CrossFit. All that sweat and suffering reveals the
lean, functional body that would have allowed our
ancestors to survive on the African Savannah or
in the Roman Coliseum. CrossFit recognizes that
survival isnt easy. Nor is it a promise. But if youre
determined and enjoy variety, value general physical
preparedness over specializing in one modality, and
are willing to push yourself ever harder, CrossFit may
just be the training methodoloy for you.
STRENGTH
UNCHAINED
A SIMPLE WAY
TO GET
STRONGER,
FASTER
BY CHRISTIAN FINN
22
MUSCLE MEDIA
JUNE 2015
STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER, FASTER
THINK BACK TO THE LAST
TIME YOU HIT FAILURE ON THE
BENCH PRESS.
IF YOURE ANYTHING LIKE MOST PEOPLE, CHANCES ARE THAT YOU
FAILED SOMEWHERE NEAR THE BOTTOM OF THE MOVEMENT, WITH
THE BAR NEXT TO YOUR CHEST.
If your training partner helps you get the bar off your chest and
past the sticking point, you can normally finish the exercise on your
own steam. Thats because the bench press is an exercise with an
ascending strength curve, which means youre stronger in the top
part of the exercise than you are at the bottom.
WHAT IF THERE WAS A WAY

TO MAKE THE BAR LIGHTER
AT THE BOTTOM OF THE
MOVEMENT AND HEAVIER
AT THE TOP?
This would allow you to overload the muscles at the top of the
exercise, where they normally do less work than at the bottom.
In other words, you want to modify the amount of weight on the
bar during the set itself. But thats impossible, right?
NOT IF YOU HAVE A COUPLE

OF CHAINS IT ISNT.
24
MUSCLE MEDIA
JUNE 2015
Imagine a barbell with some regular plates and a

couple of heavy chains hanging from each end.
As you lower the barbell towards your chest
during the bench press, some of the links in the
chain gather on the ground. This has the effect
of making the bar lighter.
Then, when you press the bar back to the
starting position, each link of the chain is pulled
from the floor.
The result? The weight youre lifting gets heavier.
The same thing happens with the squat. As you
descend into a squat, some of the links in the
chain gather on the floor. This makes the barbell
lighter.
As you push up out of the squat, more of the
chain comes off the floor. This increases the
weight of the bar, which means that your muscles
have to do more work to finish the lift.
STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER, FASTER
Elastic bands work in much the same way. One

end is anchored to the floor, while the other end
is attached to the bar. As you lift the weight, the
bands stretch, which increases the resistance at
the top of the movement.
At the point in the exercise where youre
strongest, the weight is at its heaviest.
Conversely, the weight is at its lightest in the part
of the exercise where youre weakest.
If you can use as much weight as possible in the
upper phase of the exercise while still training
through a full range of motion, you can achieve a
much higher level of muscle tension throughout
the entire movement.
All of which should translate - in theory anyway into greater strength gains.
Bands and chains have become increasingly
popular in the powerlifting community after
their use was popularized by Louie Simmons of
Westside Barbell in the 1990s.
RESEARCH
In a survey of 32 elite British powerlifters,

6 out of 10 lifters incorporated chains in
their training, while 4 out of 10 preferred
the use of elastic bands [3].
But its only in recent years that researchers have

put bands and chains to the test.
In one trial, researchers from New Yorks Ithaca
University divided male and female athletes into two
groups [1].
One group used elastic bands on the bench press
and squat, while the second group trained without
them.
All the athletes trained three times a week, working
the upper and lower body on consecutive days.
Sets (3-6), repetitions (210), and weight (7298%
1RM) were periodized in a wavelike fashion during
the study.
After seven weeks, both groups got stronger. But it
was the group using the elastic bands that got the
best results.
In the bench press, the group training with bands
made twice the gains of those training without
them. In the squat, the elastic band group improved
almost three times faster than the control group.
A follow-up trial also shows greater gains in
muscular strength with the use of bands and chains.
This time, a group of 36 division 1-AA football
players, footballers aged between 18 and 30, took
part in the study [2].
The men were assigned to one of three groups traditional bench press, bench press with elastic
bands, and bench press with weighted chains. All
three groups followed exactly the same program,
training 4 days per week using an upper/lower split
routine.
The men performed 6-8 lower-body exercises
on Mondays and Thursdays and 6-8 upper-body
exercises on Tuesdays and Fridays.
The Monday and Tuesday workouts were

strength days, involving the use of heavy weights
and low (4-6) repetitions. The Thursday and Friday
workouts were power days, involving lighter
weights, lower reps and faster lifting speeds.
It was on the Friday power day where the programs
differed. The traditional bench press group did the
regular bench press. The chain group had chains
hanging from each end of the barbell, while the
band group performed the bench press using elastic
bands.
One end of the band was anchored to the floor,
while the other end was attached to the bar.
All three groups got stronger over the course of
the study. Although the results show no statistically
significant difference between the three groups, it
was subjects using bands who saw the greatest
gains.
The regular bench press group added 5% to their
strength, compared with a 7% gain in the group
using chains and an 8% improvement in the elastic
band group.
Conclusion
The research on the use of bands and chains or inter-repetition variable resistance training to
give it its official name - is still in its infancy. But
the studies that have been done so far do point
towards greater strength gains with the use of
bands and chains.
Inter-repetition variable resistance training is best
suited to movements like the squat, deadlift and
bench press. These exercises have an ascending
strength curve, which means that youre stronger
in the top part of the movement than you are in the
bottom.
1. Anderson CE, Sforzo GA, Sigg JA. (2008). The effects of combining elastic
and free weight resistance on strength and power in athletes. Journal of
Strength and Conditioning Research, 22, 567-574
2. Ghigiarelli JJ, Nagle EF, Gross FL, Robertson RJ, Irrgang JJ, Myslinski T.
(2009). The effects of a 7-week heavy elastic band and weight chain program on
upper-body strength and upper-body power in a sample of division 1-AA football
players. Journal of Strength and Conditioning Research, 23, 756-764
3. Swinton, P. A., Lloyd, R., Agouris, I., & Stewart, A. (2009). Contemporary
training practices in elite british powerlifters: Survey results from an international
competition. Journal of Strength and Conditioning Research, 23, 380-384
26
MUSCLE MEDIA
JUNE 2015
TOP 10
BOXING TRAINING
MISTAKES
By Moritz Klatten, Champ

Performance, Hamburg, Germany
Published in Fightnews.com. October 2014
TOP 10 BOXING TRAINING MISTAKES
TOP
10
BOXING
TRAINING
MISTAKES
Boxing may just be the last

frontier in strength and
conditioning. You could
describe what passes for
training in this sport by
the childrens game Follow
the Leader. Whatever the
current champions are
doing, especially the popular
heavyweights, the contenders
are sure to copy.
The problem with that
approach is that some boxing
champions are champions
not because of their unique
training methods. Mike Tyson
at his best didnt lift weights,
but he had tremendous muscle
mass that gave him devastating
punching power. As such,
we still see boxers running
long distance, exercising in
sauna suits, and using Spartan
training methods to the point
of over-training.
As for nutrition . . . well,
many fighters see no problem
preparing for their training and
bouts by consuming a Snickers
bar and a can of Red Bull.
Its impossible for me in
one article to clarify all the
myths about training boxers,
but I can give you an overall
perspective based upon
my extensive work with
professional and amateur
boxers. Lets get started with
these 10 common mistakes
made in the training of boxers:
30
MUSCLE MEDIA
JUNE 2015
Overemphasis on easy work.

Jumping rope and jogging can certainly be
used as a warm-up to prepare a boxer for
intense training, but too much of it increases
the risk of injury and makes fighters slower.
On this first point, a study on American
boxers published in 1990 concluded that an
association could be made between lower
body overuse injuries and the jogging and
rope jumping the boxers did to prepare for
boxing. On the second point, if you combine
too much slow training with fast training, the
body will not understand what it is supposed
to adapt to, and this can affect speed and
power.
Focusing on quantity vs. quality.
The body can only recover from
so much training. Boxing bouts
seldom last more than an hour, so
workouts (after warm-up) should
not take more than an hour if
you expect an athlete to perform
quality work. Further, workout
sessions that are too long can
cause a fighter to enter a state of
overtraining.
Overworking sport specific work.
Although the most sport specific
activity for boxing is boxing,
there are many exercises that are
valuable for boxers but its easy to
overdo it. One example is hitting
large tires with sledge hammers
to train the oblique abdominal
muscles. These dynamic exercises
are hard on the shoulders, so they
should not be used too frequently
in training. Why should you be
concerned about the shoulders? In
four research studies that looked
at boxing injuries, 313 total upper
body injuries were reported. Of this
total, 100 of these injuries involved
the shoulder, a number second only
to injuries to the wrists and hands.
TOP 10 BOXING TRAINING MISTAKES
Shadow boxing with dumbbells.

I see many fighters shadow box
with 1-to- 2-kilo dumbbells even
Mayweather does this. This type of
exercise ruins fine-movement patterns
and places harmful stress on the
shoulders and even the lumbar spine.
I heard that one of my former boxers
started doing this type of exercise and
eventually suffered serious shoulder
injuries. To strengthen the arms and
shoulders for punching, a general
exercise such as the incline bench press
is a wiser and safer choice.
Avoiding the weight room.
Many boxers and their coaches still
believe weight training will slow you
down and make you less powerful.
Power is defined as force x distance by
time, and to achieve high levels of power
you have to have strength. Mike Tyson
was 5-foot-10 and weighed as much
as 230 pounds, and most of that mass
was muscle. Tysons exceptional genetics
endowed him with a powerful punch, so
he wasnt compelled to lift weights until
his later years, Nevertheless, to develop
muscles the fastest and most effective
way is weight training.
If lifting slowed down athletes, then
we wouldnt see the most powerful
track athletes, shot putters, and discus
throwers lifting weights. I should add,
however, that to stay fresh its not wise
to lift heavy shortly before competitions,
and that when athletes train they always
need to lift with the intent of moving
fast. Even if the weights they are using
force them to move slowly, as long as
they have the intent of moving quickly,
they will activate the fast-twitch muscle
fibers that contribute the most to boxing
performance.
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Lack of grip work.

The most commonly injured body
parts in boxing are the wrists and
hands, and this has been confirmed
in many research studies. Knowing
that these are vulnerable areas, it
makes sense that you should find
methods to strengthen the forearms
and the grip. For this reason, my
gym is outfitted with thick-grip
barbells and dumbbells that develop
a strong grip and add muscle to the
forearms. To reduce the stress on
the elbows, this equipment must
have revolving sleeves. However, be
aware that athletes who use thick-grip
apparatus can quickly reach a state of
overtraining with additional exercises.
Imbalanced neck training methods.

Neck training in boxing is life insurance.
Although boxers and boxing coaches
often perform neck training, they usually
dont use a wide variety of exercises. One
of the most popular is using a harness
attached to the head while the user
performs neck extensions. This is fine,
but the exercise involves only one plane
of motion of the neck you also need
to work the forward and lateral flexion
of the neck, horizontal rotation, upward
and downward diagonal rotation, and
downward diagonal rotation. Further,
exercises for the trapezius muscles will
help support the neck, and these can
be trained with power cleans, shoulder
shrugs, and even deadlifts.
Too much nonspecific ab work.

Ab training is overrated for
boxing, and Ive found that the ab
training most boxers perform is
never balanced. Performing 1,000
crunches may be hard, but this
results in structural imbalances in
the abs what I like to call short
abs. Further, although many
coaches consider core training to
be simply ab work, Ive found that
to create balance in the trunk a
muscular corset, if you will boxers also
need to perform exercises for the lower
back muscles. You should consider that
multi-joint exercises such as deadlifts
and squats work the bracing function
of the abs. Also, I found overhead squats
are great ab exercises for balancing out
the development of these muscles.
As a bonus, research shows that training

the neck can significantly reduce the risk
of concussions a major concern in the
boxing community and facilitates the
growth of all the muscles in the upper
extremities. Research in such prestigious
journals as Neurosurgery shows that
increasing the strength and size of
the neck muscles may decrease the
frequency and severity of concussions. In
fact, one college football team reported
50 percent fewer concussions in just one
year after focusing on neck training in
their workouts.
Because the neck is capable of moving in
so many different directions and angles,
you need to use a variety of exercises,
methods, tempos, and ranges of motion
when developing the neck muscles.
Insufficient stretching.
Boxers, especially heavyweight
boxers, are often tight.
Such structural imbalances
increase the risk of injury and
performance. Boxers often
are not shown how to stretch,
and even then they typically
spend only a few minutes
a day on mobility work. I
have my boxers perform
dynamic stretching before a workout
as a warm-up; after the workout they
do static stretching or a specific type of
partner stretching called proprioceptive
neuromuscular facilitation (PNF).
Misguided nutrition.
Nutrition is unfortunately
a neglected part of the
training of many boxers.
A common belief is that a
fighter needs sugar before
training or competing I
actually witnessed one boxing
coach give his fighter a piece
of cake shortly before he
stepped into the ring for a
bout that determined the
intercontinental title at stake!
Even though this fighter
won the title, he didnt
perform well due to lack of
energy. Fighters whom Ive worked with
on their nutrition and pre workout
supplementation, have told me they can
really feel the difference that optimal
nutrition makes in their performance.
Rather than blindly following the
training trends of leading boxers, its
better to look at the requirements
of your sport and design your
training programs appropriately. To
use a popular expression, Train the
way you are going to fight!
THE ULTIMATE GUIDE TO TRX TRAINING
THE ULTIMATE GUIDE TO
TRX TRAINING
By Roger Lockridge
In health clubs and gyms all over the country youre certain to see people
lifting weights, running on treadmills, pedaling on bikes, performing moves
in synchronized fashion in aerobics class, and bending their limbs in strange
positions trying to increase their flexibility.
In recent years, there has been a new trend that has become one of the
newest ways to get in shape and it doesnt appear to be going away anytime
soon. Professional athletes, hardcore fitness enthusiasts, and even beginners
can all use this program that involves using these strange straps hanging
from ceilings to get in better shape. If youre not sure what Im talking about,
its called TRX and once you try it, youll probably be hooked like thousands
of other people who now use it in their regular routines all the time.
WHAT IS TRX?
The letters TRX actually dont have a definitive
meaning, but the most popular translation for the
acronym is Total Body Resistance Exercise. As
for what TRX actually is, its a form of suspension
training designed to increase functional strength,
flexibility, balance, and stability. The initial
concept of suspension training was created by
Randy Hetrick, a Navy SEAL and founder of TRX,
and other members of his SEALs team looking for
options to stay in peak physical condition when
traditional fitness equipment wasnt available.
The training revolves around a collection of
various bodyweight movements that are different
than old school exercises because either the
trainers hand or feet are on the ground while
the other limbs are braced to or holding a single
anchor point. The result is a specific amount of
bodyweight percentage is being loaded onto the
isolated muscle group being focused on.
BENEFITS OF TRX TRAINING

With one end of the strap anchored and your body holding the
handles, you have a mix of mobility and support to train for
strength, coordination, function, flexibility, balance, or power.
All of these aspects are being targeted simultaneously so you
get more training in less time.
Another major benefit of suspension training is it is suited
for all fitness levels. Whether youre an elite athlete using the
training to maximize your ability to perform or a beginner
starting any fitness program for the first time, suspension
training can help you. TRX eliminates the excuse of not having
enough time to go to the gym, because the strap can be taken
anywhere and used from any high point that the strap can be
attached to and support your body weight.
Also, since your body will be in different positions throughout
the training, your center of gravity is changing frequently so
your core is having to work at all times. Whether youre training
upper body or lower body, youre also stimulating your core.
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KEYS TO SUSPENSION
TRAINING
As opposed to a machine where the exercise
involves pulling an object in one specific motion,
suspension training allows you a wide variety of
movements and planes so you train like you move.
Furthermore, whereas free weights are a loose
object that is only controlled by your body, with
suspension training, you have control of the strap
and your body weight is the resistance, so youll be
less likely to get injured.
The TRX straps are adjustable to your height,
whether youre a seven foot plus NBA Center or a
sub 5 foot gymnast, anyone can use the TRX straps
according to their own physique. You can use your
hands to hold the strap or brace your feet in them
so the handles act as cuffs. Plus, you can change
the length of the strap so you can use more or less
of your body weight for different exercises. When
youre hanging from the straps, or resting your body
weight on them, gravity naturally tries to pull you
toward the floor. Your response and resistance to
this action will target the nervous system, require
the muscular system to work harder, and maximize
all the benefits of bodyweight training that you may
not get with bodyweight exercises alone.
The benefits not only apply to athletes, but people
who work tough jobs that require strength and
balance in awkward positions. Take Mark Bowe
for example. As one of the stars of Barnwood
Builders on DIY Network, he and his crew take
down old barns, make improvements to the wood,
and rebuild them into homes and buildings at new
locations. He believes that the suspension training
is better for him than traditional free weights and
machines. For me, TRX is great because I can apply
my strength from the suspension training when
Im up 20 feet on a roof of an unstable building and
feel confident that I can do what I need to do. Im
not trying to get stronger like a weightlifter would.
Im trying to make my strength last longer so I can
finish the job Im on. I can do that with TRX.
HOW TO INCORPORATE
SUSPENSION TRAINING
As mentioned before, regardless of your fitness levels,
you can use TRX to help you reach your goals. TRX
can be implemented in a variety of ways.
ATHLETES IMPROVING WEAKNESSES
If youre a basketball player, and are focusing on
one leg because its weaker than another, you can
use this type of training to isolate that area to help it
improve. You can also use it to help learn to control
your bodyweight regardless of the sport you play.
STRENGTH/MUSCLE GAINS
Whether youre trying to get stronger or trying to
create hypertrophy, suspension training can allow
you to focus on assistant exercises to help you gain
strength or isolate a specific muscle group that you
find to be a flaw in your physique.
REHABILITATION
Suspension training has been found to be a great
strategy for therapy to help athletes come back from
injuries, since your bodyweight is the resistance and
the strap offers assistance and support throughout
the movements.
CARDIOVASCULAR
The different movements that can be used in
suspension training can also be combined into a
circuit for a personal cardio workout, or an intense
aerobics class that can cater to all levels and ages.
THE ULTIMATE GUIDE TO TRX TRAINING
THE TRX WORKOUT

FOR BEGINNERS
This workout is designed for

someone who has never tried
TRX before. You will perform
each exercise for 60 seconds
before taking a one minute
break. Repeat this pattern
three times for a great cardio/
suspension training workout.
Try to work with a trainer
if possible to help you feel
comfortable with the positions
before performing each exercise.
TWO ARM MID ROW
Shorten the straps as much as you

can and stand facing the anchor
point.
While maintaining your body
in a straight line and holding
a handle of the strap in each
hand, let yourself go back to a
45 degree angle so your arms
are straightened and the strap is
holding you up.
Bend at the elbows and pull your
body in so the straps are at your
sides.
Slowly return yourself to the
starting position.
This is one rep. Repeat for as many
reps as you can.
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>> UPPER BODY EXERCISES

CHEST PRESS
The handles of the straps should be at waist

height.
Hold a strap in each hand and take a step
forward.
Lean your body about 40-45 degrees forward.
Keep your entire body in a straight line and
keep your arms straight as well.
>>LOWER BODY EXERCISES

SQUAT
Your straps should be mid-length.

Stand facing the anchor point while
holding the straps at arms length and
have the straps at full length.
Slowly lower yourself down into a squat
position while holding on to the straps.
Bend your elbows and lower your bodyweight

until your chest is even with the strap handles.
Once your thighs are parallel with the

floor, return to the standing position
while maintaining the tension on the
strap.
Push yourself back up until your arms are just

short of locking out.
Dont lock out your knees once youre

standing.
This is one rep. Repeat for as many reps

as you can.

as you can.
TRX 101
HAMSTRING CURL
The straps should be at calf height.

Lie on your back and place your hips in
the stirrups.
Straighten your legs and raise your hips
off the ground.
Use your arms to support you. Bend
your knees and bring your heels into
your butt.
Return to the starting position.
That is one rep. Repeat for as many reps
as you can.
If youve never tried suspension training before,

consider trying TRX out for yourself and look for ways
to incorporate the workouts into your own routine to
help reach your goals. Many gyms and health clubs
have certified TRX Trainers that can help you learn
how to perform the movements and the best ways to
add them into your own plan. There are several options
that allow you to reap the benefits that the exercises
offer. For more information on suspension training
and TRX, go to www.musclemediaonline.com.
>>CORE EXERCISES
PLANK
The handles should be about six inches off

the ground.
Place your feet in the stirrups so your
toes are pointed to the floor.
Get on your forearms and straighten your
body so youre parallel with the floor.
Hold this position for the time required.
SUSPENDED CRUNCHES -
You will start in the plank position you

were in during the last exercise.
Shift from your forearms to your hands
being on the floor so youre in a push up
position.
Bring both knees in at the same time until
they are past your hips.
Focus on squeezing your abs while doing
this.
Slowly return to the starting position.
as you can.
HMB: GAIN & SHRED
Citru-PUMPED
L-Citrulline is an amino
acid that supports
Arginine and Nitric Oxide
concentrations, ultimately
assisting in the regulation
Nitric oxide (NO) is a key molecular and cellular messenger in the
of blood flow and muscular
body that, among other biological processes, is used to increase blood
flow in the body through dilation of blood vessels. Arginine, a precursor endurance. A new study
recently just reported that
to NO, has long been the standard means of triggering increased
8 grams of citrulline a day
production of NO in the body. The new research suggests citrulline
may be a more effective way of elevating arginine levels and NO in the increases leg performance
in experienced weight
body.
lifters. Researchers had
experienced weight lifters
L-citrulline is a naturally occurring amino acid found in food, such
take citrulline malate before
as watermelons, and also made in the body. L-citrulline might help
performing sub-maximal
increase the supply of ingredients the body needs to make certain
repeated bouts of multiple
proteins. It might also help open up veins and arteries to improve
lower-body resistance
blood flow and reduce blood pressure. L-Citrulline is used as a sports
exercises would improve
performance and cardiovascular health supplement. L-Citrulline
supplementation results in reduced fatigue and improved endurance for performance. Twelve
advanced resistance-trained
both aerobic and anaerobic prolonged exercise.
male subjects participated
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MUSCLE MEDIA
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in a randomized, counterbalanced, double

blind study. Subjects were randomly assigned
to placebo (PL) or citrulline malate (8 g)
groups and then performed repeated bouts
of multiple lower-body resistance exercise
60 minutes before the workout. Specifically,
subjects performed 5 sequential sets (60%
1 repetition maximum) to failure on the leg
press, hack squat, and leg extension machines.
Blood lactate, heart rate, systolic blood
pressure, and diastolic blood pressure were
determined before and after exercise.
The exercise protocol resulted in sequential
significant decrease in the number of
repetitions in all 3 exercises. However, subjects
in the citrulline malate group performed
significantly higher number of repetitions
during all 3 exercises compared with PL group.
Blood lactate and heart rate were significantly
increased after exercise compared with before
exercise but were not significantly different
between citrulline malate and PL. No
significant differences were detected for blood
pressure measurements.
In conclusion, the results

suggest that citrulline malate
supplementation may be
beneficial in improving exercise
performance during lowerbody multiple-bout resistance
exercise in advanced resistancetrained men.
INFINITE ONE L-CITRULLINE

may help to:
Preserve the appropriate nitrogen level.*
Preserve the acid-base balance in the body.*
Enhance your immune system and hence enhance your
total wellness.*
Enhances energy levels and assists prevent
muscle tiredness.*
Promotes the manufacturing of the hormone insulin,
creatine and the human growth hormone.*
Eliminate ammonia from the muscle cells and liver.*
Prepare you for extensive and severe training.*
Infinitelabs.com
Available at:
Resources:
Wax, Benjamin, et al. Effects of Supplemental Citrulline Malate Ingestion
During Repeated Bouts of Lower-body Exercise in Advanced Weight
Lifters. The Journal of Strength & Conditioning Research (2014).
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
WHY EVERYONE NEEDS TO BE TAKING CREATINE
Why Everyone Needs to be
Im
not
a
Taking Creatine
bodybuilder!
I dont need
Creatine!
or do I?
By: Brandon Lirio
While it goes without saying, that in almost every single gym

rats go-to supplement regimen is Creatine Monohydrate, I
cant even begin to count on all my fingers, toes and chest
striations the amount of times Ive heard someone try to
justify their non-use of this miracle supplement. Ive heard
everything from, Its just water weight anyway, to Im not
trying to gain weight so its pointless, to my all-time favorite,
Oh, no I dont take that stuff Im all natural. While that
last one means youll need to delve deeply into other avenues
of fitness to have them begin to understand the bro-ness
they just unleashed, the others need only look at few pieces
of scientific data to see maybe a good creatine supplement
is right for them, no matter what sport or activity they are
training for.
Lets take a look at Golf, one of the most momentarily
explosive, then monumentally slow paced games in
professional sports today. Golf has been at the forefront
of every retirees dream for the last century and is slowly
becoming the businessmans go-to leisure activities when
conversing with clientele or the big boss man. No way this
bodybuilders dream concoction would have any bearing
on old Maxamillion and his boss Mr. Wizzlewick, right?
WRONG!
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MUSCLE MEDIA
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The supplementation group, however, noted

significant changes in upper body strength,
1RM increases on bench press, and both
personal best and average drive distances.
The kicker? Not one adverse effect for a single
participant in avenues of digestive issues, joint
or muscle pain, or organ/motor function.
While the study is admittedly short to really
track damage on organs or the effects of
long term use, the fact that with almost zero
intrusion to their daily lives or comfort, an
entire group of leisure athletes saw massive
changes in their field of activity in just 30 days.
A recent double blind study by The

Center for Applied Health Sciences in
conjunction with Kent State University
tested the theory that a supplementation
regimen of creatine, calcium and vitamin
D in a load phase for 14 days, and then
a normal intake dosage for an additional
14 days.
So is Creatine really for everyone? None of

these execs or firm partners turned into Tiger
Woods in the 30 days, but maybe looking back
at the boss when you outdrive him by 40 extra
yards, may just give you the incentive you need
to add this powder to your shaker cup and
maybe even get that promotion youve been
working for?
By the end of the study, those in the

placebo or controlled no substance
groups found no correlation to increases
in golf swing or the pre-measurement
gym trials the doctors used to track
athletic milestones.
Resources:
Smith MF: The role of physiology in the development of golf performance.
Sports Med 2010, 40(8):635-55.
Jager R, Purpura M, Geiss KR, Weiss M, Baumeister J, Amatulli
F, Schroder L, Herwegen H:The effect of phosphatidylserine on golf
performance. J Int Soc Sports Nutr2007, 4(1):23
Alemany JA, Pandorf CE, Montain SJ, Castellani JW, Tuckow AP, Nindl
BC:Reliability assessment of ballistic jump squats and bench throws. J
Strength Cond Res 2005, 19(1):33-8
INFINITE LABS
CREATINE MONOHYDRATE
may help to:
IMPROVED MUSCLE PERFORMANCE.*
INCREASED ATP LEVELS.*
INCREASED POWER AND ENDURANCE.*
INCREASED ANAEROBIC GLYCOLYSIS.*
IMPROVED RECOVERY FROM EXERCISE.*
Infinitelabs.com
Available at:
HMB: GAIN & SHRED
and insulin immediately post-exercise, with GH

and insulin remaining elevated 30 minutes post
exercise. A significant interaction was noted
between groups in the plasma GH response
immediately post-exercise, which was significantly
higher following HMB-FA compared to placebo.
Elevations in GH and IGF-1 were significantly
higher in the HMB-FA group compared to PL.
HMB:
GAIN & SHRED

-Hydroxy--methylbutyrate (HMB), a leucinederived metabolite, has been demonstrated to augment
strength and lean muscle gains when supplemented
in conjunction with resistance training. While HMB
has displayed robust anabolic/anticatabolic properties,
the underlying mechanisms regarding its efficacy
are not completely understood. HMB is known to
increase muscle protein synthesis through mTOR
signaling pathways while concurrently reducing
proteolytic processes. Recently, an 18% increase in
strength gain was demonstrated following 12 weeks of
HMB ingestion compared to placebo in experienced
resistance trained men.
Two new studies were recently published this year
which suggest that HMB may be a supplement that
you want to include in your cabinet.
Study 1: HMB Reduces Body Fat in Older Men
The effects of 12-weeks of HMB ingestion and
resistance training (RT) on abdominal adiposity were
examined in 48 men (6678 yrs). All participants
were randomly assigned to 1 of 4 groups: no-training
placebo, HMB only, resistance training with placebo,
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MUSCLE MEDIA
JUNE 2015
or HMB with resistance training. DEXA scans were

used to estimate abdominal fat mass. At the end of the
study, the abdominal fat in the men consuming resistance
training with placebo group was significantly less than notraining placebo, HMB only, and resistance training with
placebo. This data suggested that HMB in combination
with 12 weeks of RT decreased abdominal fat mass in
elderly men.
Study 2: HMB Increases GH/IGF-1
The second study examined the endocrine response
to a bout of heavy resistance exercise following
acute -hydroxy--methylbutyrate free acid (HMBFA) ingestion. Twenty resistance-trained men were
randomized and consumed either 1g of HMBFA (BetaTor) or placebo (PL) 30minutes prior to
performing an acute heavy resistance exercise protocol.
Blood was obtained before, immediately after, and
30minutes after exercise.
Circulating concentrations of testosterone, growth
hormone (GH), insulin-like growth factor (IGF-1), and
insulin were assayed. The resistance exercise protocol
resulted in significant elevations in testosterone, GH,
Conclusion
HMB-FA prior to resistance exercise augments
the GH response to high volume resistance
exercise compared to placebo. These findings
provide further support for the potential anabolic
benefits associated with HMB supplementation.
In summary, these results appear to be the first
examination suggesting that one gram of HMB-FA
can promote a significantly greater post-exercise
increase in GH and IGF-1 compared to PL. This
finding provides important contributions to our
understanding of how HMB may affect endocrine
function in humans.
Supplementation of HMB tends to be in the
dosage range of 1-3 grams daily for the purpose
of reducing muscle mass losses over time (anticatabolic). As HMB is said to be 20-fold more
potent than leucine for this purpose, it is seen as
equivalent to 20-60g of leucine supplementation.
Adding HMB may be an important supplement to
add to any athletes supplement stack.
Resources:
Jeffrey R. Stout, David H. Fukuda, Kristina L Kendall, Abbie E.
Smith, Ryan, Jordan R. Moon, and Jay R. Hoffman. -hydroxy-methylbutyrate Supplementation and Resistance Exercise
Significantly Reduce Abdominal Adiposity in Healthy Elderly Men.
Experimental Gerontology. Volume 64, April 2015, Pages 3334
J. M. Wilson, R. P. Lowery, J. M. Joy et al., The effects of 12 weeks of
beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle
mass, strength, and power in resistance-trained individuals: a randomized,
double-blind, placebo-controlled study, European Journal of Applied
Physiology, vol. 114, no. 6, pp. 12171227, 2014.
W. J. Kraemer, D. L. Hatfield, J. S. Volek et al., Effects of amino acids
supplement on physiological adaptations to resistance training, Medicine
and Science in Sports and Exercise, vol. 41, no. 5, pp. 11111121, 2009.
S. Nissen, R. Sharp, M. Ray et al., Effect of leucine metabolite
-hydroxy--methylbutyrate on muscle metabolism during resistanceexercise training, Journal of Applied Physiology, vol. 81, no. 5, pp.
20952104, 1996.
P. Gallagher, J. Carrithers, M. Godard, K. Schulze, and S. Trappe,
-Hydroxy--methylbutyrate supplementation during resistance
training, Medicine & Science in Sports & Exercise, vol. 31, no. 5, p.
S402, 1999.
Jeremy R. Townsend, Jay R. Hoffman, Adam M. Gonzalez, Adam R.
Jajtner, Carleigh H. Boone, Edward H. Robinson, Gerald T. Mangine,
Adam J. Wells, Maren S. Fragala, David H. Fukuda, and Jeffrey R.
Stout. Effects of -Hydroxy--methylbutyrate Free Acid Ingestion and
Resistance Exercise on the Acute Endocrine Response. International
Journal of Endocrinology. Volume 2015 (2015):856708.
HMB (beta-hydroxy beta-methylbutyrate) is

a metabolite of Leucine, the branched chain
amino acid which plays a role in protein
synthesis.* As a dietary supplement, research
suggests HMB may support muscle gain,
prolong muscular endurance and assist in
overall muscle recovery by minimizing the
amount of protein broken down in the muscles
after extended periods of exercise.*
Infinitelabs.com
Available at:
BEST FATS FOR TESTOSTERONE
Best Fats for

Testosterone
Healthy sources of dietary fat provide the building

blocks to support optimal testosterone production.
Testosterone levels reach a peak during a mans
twenties. Aging and lifestyle factors such as stress,
improper diet, physical inactivity, smoking,
drinking and the use of prescription medications can
significantly reduce these levels. If youre not getting
enough fat in your diet, you may be hurting your
bodys natural testosterone production.
At the end of the study, the detrimental
effects of a low-fat diet were:
Mean body weight decreased by 1 kg,
whereas total caloric intake, energy
expenditure, and activity index were
not changed
Mean serum testosterone (T)
concentration fell
Small but significant decreases in
serum free T
Small but significant decrease in 5
alpha-dihydrotestosterone (enzyme that
converts cholesterol into testosterone)
It has been shown that vegetarians have lower

testosterone than normal due to their low fat diet.
Researchers examined how a low fat, high fiber diet
impacted testosterone levels on 39 middle-aged,
white, healthy men (50-60 years of age). At the start
of the study, they consumed their usual high-fat,
low-fiber diet and then an 8-week modulation to
an isocaloric low-fat, high-fiber diet.
Small but significant decrease in

adrenal androgens (androstendione
and dehydroepiandrosterone sulfate)
Production rates for T showed a
downward trend while on low-fat diet
modulation
The researchers overall conclusion was clear: The

researchers concluded that reduction in dietary fat
intake (and increase in fiber) results in 12% consistent
lowering of circulating androgen levels. Most
bodybuilders would think that a good steak is the best
food to raise testosterone, but according to research,
olive oil may be the best fat to increase testosterone.
Before you run to the store and buy a gallon of olive
oil and start chugging it, the study was performed in
rats. For sixty days, the rats were given feed to which
seventy grams of soya oil, olive oil, coconut oil, or
grapeseed oil per kilogram had been added. At the end
of the study, the researchers were interested in how
much testosterone levels change at the end of the study.
Olive oil was the best fat for raising testosterone, but
olive oil had a few other potent beneficial effects.
The researchers also found a relationship between
the diet, the amount of free cholesterol in the Leydig
cells, and the testosterone level. The Leydig cells
make testosterone from cholesterol. A diet that is rich
in coconut oil or olive oil apparently helps the cells
to absorb more cholesterol. Cholesterol is vital percursor for testosterone production. So natural athletes
could optimize their testosterone production by
making olive oil their main source of fat. Olive oil and
coconut oil also raise the concentration of the bodys
own antioxidants in the Leydig cells, which produce
testosterone.
Another theory is that Leydig cells begin to produce
less testosterone due to cell damage from free radicals;
the antioxidants in olive oil and coconut oil may
prevent cell damage. Olive oil and coconut oil also
increased the two enzymes necessary for testosterone
production, which were 3-beta-HSD and 17-betaHSD. This was all done in cell cultures, so its not
conclusive evidence that it works in real life. There has
never been a study in humans to show that olive oil or
coconut oil raises testosterone levels in man, but the
study is interesting nevertheless.
So based on the study, the best

fats for testosterone are olive oil,
followed by coconut oil.
Resources:
Hurtado de Catalfo GE, de Alaniz MJ, Marra CA. Influence of commercial dietary
oils on lipid composition and testosterone production in interstitial cells isolated
from rat testis. Lipids. 2009 Apr;44(4):345-57. doi: 10.1007/s11745-008-3277-z.
Epub 2009 Jan 8.
46
MUSCLE MEDIA
JUNE 2015
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GLUTAMINE: THE GUT BUSTER
GLUTAMINE
GUT
BUSTER
THE
Supplements of L-glutamine may alter the composition of the

gut microbiota in obese people, and shift it towards a profile seen
in leaner individuals, says a new study from Brazil. The Brazilian
researchers did not observe any changes in body weight during
their 14-day study, but noted that a longer intervention period may result in
metabolic changes. The exact mechanism in which L-glutamine can play a
favorable role in preventing obesity is unknown but several mechanisms are
speculated. Obesity is associated with gut bacteria, which are associated with gut
inflammation.
L-glutamine supplementation may have an anti-inflammatory effect, which may
have a role in restoring gut microflora back to a normal healthy state.
Previous research has found that the gut microflora activity is altered with obesity,
with a tendency towards increase inflammatory gut microbes. The study adds to
emerging body of science supporting the effects of gut microflora on metabolic
factors and obesity. A 2005 study indicated that obese mice had lower levels of
Bacteroidetes and higher levels of Firmicutes, compared with lean mice. The
Firmicutes/Bacteroidetes ratio is a good biomarker for obesity. One year later,
researchers reported similar findings in humans: The microbial populations in the
gut are different between obese and lean people, and that when the obese people
lost weight their microflora reverted back to that observed in a lean person,
suggesting that obesity may have a microbial component.
The most recent findings report that L- glutamine may be helpful in the
treatment of obesity, as a daily L-glutamine dose of 30 grams per day,
was associated with a significant reduction in the ratio of Firmicutes to
Bacteroidetes in obese and overweight people. The finding that L-glutamine
promotes changes in the gut microbiota composition provides support for the
importance of some nutrients in modulating the intestinal bacterial profile.
The researchers recruited 33

overweight and obese adults,
aged between 23 and 59 and
randomly assigned them
to receive supplements of
L-glutamine or L-alanine for
two weeks. Results showed
that the L-glutamine group
exhibited statistically significant
differences in the Firmicutes and
Actinobacteria phyla compared
with the L-alanine group.
Thus, these findings suggest
that oral supplementation of
L-glutamine have similar effects
on gut microbiota as weight loss.
They noted that L-Glutamine
supplementation might reduce
pro-inflammatory cytokines.
L-glutamine may have a protective
effect on the gut via modulation
of bacteria.
Oral Supplementation with L-Glutamine Alters
Gut Microbiota of Obese and Overweight Human
Adults: A Pilot Study Authors: A.Z.Z. de Souza,
A.Z. Zambom, K.Y. Abboud, et al
GLUTAMINE MTX MAY HELP TO:
Available at:
50
MUSCLE MEDIA
JUNE 2015
SUPPORT
SUPPORT
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3 OR 6 MEALS A DAY? WHICH IS BETTER FOR FAT LOSS?
Nutrition
3 or 6
Meals
a Day?
Which is
Better for
Fat Loss?
Meal frequency
has been the big
debate among prep
coaches and all the
diet gurus, and
hot topic for many
years, especially
when dieting.
Meal frequency has been the big debate among prep

coaches and all the diet gurus, and hot topic for many
years, especially when dieting.
If you ask any personal trainer or anyone that competes,
they advocate 5 6 meals per day for weight loss in
order to keep metabolic rate high. Other reasons for
recommending small frequent meals is to keep small
consistent consumption of protein as opposed to three
large doses over the day, and finally, small frequent
meals may be better for appetite control, all of which is
conducive for fat loss.
The other side of the equation for the keep the
metabolic fire stoked implies that the metabolic rate
can become depressed during periods of not eating.
Large-scale survey
research does tend to
show a correlation
between eating
frequency and obesity,
with the nibbling
approach inversely
correlated with BMI
(fat people seem to
eat less often, thin
people tend to eat more
frequently). These
studies do not look at
muscle mass per se, but
at BMI; there does seem
to be a trend that more
meals per day increases
body weight and
BMI. There is limited
counter-evidence, and is
confounded with high
activity levels.
Studies investigating meal frequencies have so far
provided conflicting reports, but a recent meta-analysis
of all the studies suggest some shocking results. The
researchers compared groups of healthy humans eating
with different meal frequencies (<3 meals per day and
>3 meals per day) and their respective effects on fat
loss. The researchers initially identified 327 potentially
relevant studies, but reduced this to 46 that were
screened on the basis of full texts.
The researchers
found that the
mean change in
body mass out of the
15 relevant studies
was 4.41 0.76
kg. Meal frequency
had no effect on
body mass changes.
The researchers
found that the
mean change in fat
mass out of the 10
relevant studies was
3.55 1.12kg.
Meal frequency
does not affect the
amount of weight
lost during dieting
phases. It might
affect the amount
of fat lost and lean
mass retained,
with higher meal
frequencies being
more beneficial.
However, this is
currently very
uncertain, so
personal preference
for the meal
frequency that leads
to the best adherence
to overall calorie
targets are currently
to be recommended.
Meal frequency
should be a choice
that feels most
comfortable for the
person dieting, some
people can eat more
frequently whereas
others prefer to have
their meals spaced
out further apart.
SEXY AND FIT
SEXY AND FIT
NATHALIA SANTORO
When did you start competing?
Ive always been a firm believer in never

being in competition with anyone else
but myself because we all have our own
individual talents in lifes goals. Because
of this, Ive never looked at external
influences as my inspiration, but
rather my own intrinsic abilities as an
individual to fuel my motivation. This
all came about when I realized I had a
weight problem and wanted to be in
better shape, from that experience came
about the idea of being a competitive
athlete.
NS: I started training in 2010 and

competed in my first show in 2011.
In 23 total shows I have achieved
several awards competing both
in Brazil and the United States
combined.
What is your cardio routine?
NS: Cardio has been an integral
part of my training and lifestyle. I
choose to walk rather than drive at
times, it allows me to think about
many things that are going on
in my life at that time. I can also
describe it as a form of meditation.
Cardio during my offseason is not
as intense as it is for my pre-contest
prep. Off season cardio sessions
in the morning are light and will
include the treadmill or elliptical for
30 minutes and may include a PM
session depending on my offseason
weight and look. I try to maintain
balance and a lean physique due
to many photo-shoots or guest
appearances I may have. As for
my pre-contest cardio each session
may go as high as 1 hour for both
morning and after training.
SEXY AND FIT
SEXY AND FIT
What does your diet consist of?

NS: My diet includes a ratio of Carbs, proteins, and fats.
My carb intake is usually on the lower side due to my
sensitive to them. I do not need a lot of carbs in my diet
to perform optimally. My protein is always keep moderate
to high varying between 4 to 6 oz. portions, and my fats
always from healthy sources such as raw almonds, raw
Cashews, and avocado and will be roughly 2 oz. in portion
size. I like to eat whole foods as much as possible but I will
use Protein shakes as my first meal and before bed if my
appetite isnt as high that day.
What is your favorite health food?
NS: My favorite health food is large bowl of Romaine
lettuce, beans, chicken or Salmon, raisins, nuts, and
balsamic vinegar. I live off of this meal!!!
Do you have a cheat meal?
NS: I cheat one meal a week or if I feel overly depleted.
Since my diet is balanced I do not have to many cravings
for calorie dense (junk food) foods. My favorite cheat meal
is Pizza, Not all pizza but BROOKLYN PIZZA!
What would you say is your best body part?
NS: My best body part is my ABS, my abs have been so
developed even at a young age of 12. Even when Im in my
offseason or off 10 lbs. heavier than normal my abs are still
visible. Thank You God for blessing me with this.
What is your main motivation to train?
NS: My Mantra is serving to Survive. I live by these words
and believe that when you are giving of yourself or selfsacrificing that god will bring this positive and light back to
you.
Do you take supplements?
NS: Due to my active lifestyle I do believe in proper
nutrition and supplementation to help keep my body
functioning at its best. I have taken many supplements from
several brands before. I believe in only taking high quality
products. Infinite Labs has a great line of products that I
vouch for, their standards are high as is their line.
Nathalias typical training week:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
54
AM Cardio + Back + Abs

AM Cardio + ARMS a Abs
Legs
Shoulders +PM Cardio
Cross Fit training
Outdoor Cardio (rest Day)
Rotation restarts
MUSCLE MEDIA
JUNE 2015
SEXY AND FIT
SEXY AND FIT
Nathalias Meal Plan:
Daily supplements:
Upon Waking
1 scoop CLA, Vitamin C, B complex with 10oz
of water.
Vitamin C
Green Tea Extract
CLA
L-Lysine
Whey Protein
Creatine
Vitamin D
Vitamin E
Chromium Picolate
Cinnamon extract
Garlic
Beta Alanine
Arginine
Coffee Extract
Pre-Workouts
Meal 1
2oz raw cashew
50g Infinite Labs Isolate protein powder
Infinite Labs Green tea extract, cup of black
coffee
Meal 2
3oz tilapia
2 handful of baby spinach
1/4 avocado
1oz walnuts
Balsamic vinegar
Meal 3
1/3-cup strawberries blended with kale,
cilantro, cucumber and juice of 1 lemon.
1 scoop of Infinite One Agmatine, l-lysine,
cinnamon pills, Chromium picolinate.
Meal 4
3oz turkey
10 asparagus
4 rice cakes with jelly sugar free
16 oz. of cranberry natural juice (no sugar)
Meal 5
4 egg whites, 1 yolk, cayenne pepper,
cinnamon, and sea salt, 1 tsp. coconut oil with
1 cup of broccoli or green beans.
Meal 6
50g Infinite Labs Isolate protein powder,
blended with 1/4 avocado, 8oz of water and 2
ice cubes (I like to add trivia for sweetness)
Meal 7 (if Im hungry)
4oz of baked salmon with lettuce.
56
MUSCLE MEDIA
JUNE 2015
My proudest
achievement was
when I decided to
change my life. I left
family, friends, and
great career in Brazil
behind to follow my
heart, my dreams,
and my intuition
here in the United
States. When I left
I wasnt sure where
I was going to live,
how I was going to
be able to pay for the
expenses of living
in America alone.
I didnt even know
proper English.
Sometimes we have
to take a chance
in order to achieve
the things we want.
When there is a will,
there is a way.
My advice to anyone
looking to compete
or get involved into
the fitness industry
is once you make
that decision to start
remember nothing
worthwhile comes
easy. You have to
always keep in mind
why you started in
the beginning and
keep the vision of
where you want
to go. Also, make
sure that you have a
good support system
around you and
always keep positive
energy around you.
Remember there will
be obstacles in your
way but you have to
overcome them, you
may fall but you will
stand back up again.
Never quit.
WHAT ATHLETES CAN LEARN FROM THEIR GRANDPARENTS
What this means is that fast eaters are putting down

more food than the slow eating group, additionally,
food is getting less time to digest and less feedback
from the brain to stop eating.
Your
Health
I dont know
if you have
ever seen older
people eat,
but they tend
to eat slow,
and thats
something
that
bodybuilders
and athletes
can learn
from.
In another University of Rhode Island study,

researchers served lunch on two different occasions
to 30 normal-weight women. The meal in both
cases consisted of an enormous plate of pasta with a
tomato-vegetable sauce and some Parmesan cheese,
along with a glass of water.
What Athletes Can Learn from their
Grandparents
Most athletes are done with their meals whereas older adults are not even a quarter of the
way finished. Eating slow is associated with a number of health benefits, such as improved
digestion and greater weight control. Conversely, eating a meal fast results in impaired
digestion. One of the most important benefits of eating slowly is that it gives your body
time to recognize that youre full. It takes about twenty minutes from the start of a meal
for the brain to send out signals of satiety. Eating slowly helps you to eat less because if
gives your body time to receive the appetite regulation signal to stop eating.
Both large-scale population studies and
research on smaller groups who habitually
eat quickly concur:
Fast eaters
gain more
weight over
time versus
slow eaters.
At the University of Rhode Island,

researchers examined how eating speed
affected the early stages of digestive
processing by observing 60 young adults eat
a meal.
Slow eaters consumed 2 ounces of food
per minute.
Medium-speed eaters consumed 2.5
ounces of food per minute.
Fast eaters consumed 3.1 ounces per
minute. They also took larger bites and
chewed less before swallowing.
At each visit, researchers instructed the women to eat

to the point of comfortable fullness. But during one
visit, they also told them to eat as quickly as possible,
while on the other visit, participants were asked to
eat slowly and to put down their utensils between
bites.
When the researchers compared the difference in
food consumption between the quickly eaten lunch
and the slowly eaten lunch, here is what they found:
When eating quickly the women consumed
646 calories in 9 minutes.

When eating slowly the women consumed
579 calories in 29 minutes.

That is 67 less calories in 20 more minutes! So if
you are looking to control your weight, make a
conscious effort to eat more slowly.
Now here comes the last piece of evidence to show
why you should slow down your eating.
Eating fast and not chewing your food properly
slows down protein synthesis rates. Take a look at
the following study, which examined elderly people
eating, and how their food was properly chewed. The
rate of protein digestion affects protein utilization in
elderly subjects.
Although meat is a widely consumed protein source,
little is known of its digestion rate and how it can be
affected by the chewing capacity of elderly subjects.
Researchers measured the absorption rate of meat
protein, and to estimate the utilization of meat
protein in elderly subjects with different chewing
efficiency. Twenty elderly volunteers, between the ages

of 60-75, were involved in the study. Ten of them
had healthy natural dentition, and the other 10 were
edentulous and wore complete dentures. Basically,
those who had teeth were able to chew their food
more effectively than those that wore dentures. At
the end of the study, a rapid increase in plasma
aminoacidemia and plasma leucine entry rate was
observed after meat intake in dentate subjects.
In complete denture wearers the increase in leucine
entry rate was delayed, and the amount of leucine
appearing in peripheral blood during the whole
postprandial period was lower than in dentate
subjects. Postprandial whole-body protein synthesis
was lower in denture wearers than in dentate subjects
(30% compared with 48% of leucine intake,
respectively).
Meat proteins could be classified as fast digested
proteins. However, this property depends on the
chewing capacity of elderly subjects. This study
showed that meat protein utilization for protein
synthesis can be impaired by a decrease in the
chewing efficiency of elderly subjects.
So to sum up the studies, eating slowly not only keeps
your weight in check, but also can result in greater
protein synthesisso chew
your food slowly and enjoy
the health benefits.
TAKE YOUR
TRAINING
TO THE
NEXT
LEVEL
By Joe Palumbo, IFBB Pro
TAKE YOUR TRAINING TO THE NEXT LEVEL
Your workout
routine is just
that
SUPER SETS
The concept behind the super set is to alternate
exercises rapidly with almost no rest in between. A
super set involves doing two different exercises in a
row for different body parts. This works best when
using opposite muscle groups. Heres the advantage,
while training the second muscle group, the first group
is getting rest or recovering. This is a much faster
workout with greater results. The objective is to do them
back to back without rest or with as little rest as possible,
the quicker with more intensity, the better.
A routine;
the same
thing over
and over,
causing a
plateau.
DROP SETS
Drop sets are essentially a technique where you perform
an exercise and then drop (reduce) the weight and
continue for more reps until you reach failure. The reason
why drop sets work is that in any given set you are only
recruiting a certain amount of muscle fibers. By then
stripping the weight down, and going lighter for higher
reps, you recruit different muscle fibers (fast and slow
twitch fibers). There are significant benefits to mixing
fast and slow twitch muscle fibers. Aerobic slow-twitch
exercises increase stamina and oxygen supply, allowing
the body to burn energy (calories) for longer periods
of time. Fast-twitch exercises burn considerably more
energy in less time, and can lead to gains in muscle mass
that may help trigger weight loss, lower blood pressure,
and improve strength.
Weve all been there. Whether were trying to

lose the last 10 pounds, or add more muscle
massthen it hits us; that point in our progress
where everything seems to come to a halt.
A plateau occurs when you stall out on progress
despite continuing to do all of the right things
A plateau is when our bodies become accustomed
to the stresses we place upon it throughout weight
training. It can also become accustomed to a
certain caloric intake. When you dont adjust your
caloric intake after your metabolism requires more
calories to fuel your body for more muscle growth,
you will plateau! When you train too often, or too
long you begin to enter overtraining syndrome
(OTS), which always leads to a plateau and
frustrations.
Think about thisthe human body doesnt care
that you have some type of workout/exercise
goal in mind. It doesnt care that you want to
build muscle, or lose fat, or get toned, or become
stronger, or improve performance.
Your bodys sole purpose is to keep you alive and
functioning as efficiently as possible.
62
MUSCLE MEDIA
JUNE 2015
FORCED REPS
Its simple, but does require a partner who is willing to help you. Forced
reps are repetitions in which your muscles are too fatigued to complete
the rep, so a partner helps you complete it. The idea behind forced sets
is similar to that of drop sets. Once you reach failure, have the spotter
lift some of the weight for you. As you continue to fatigue, he lifts more
and more of the weight. You can push out an extra 3 to 4 repetitions
without any rest. By lightening the weight, youre able to move past your
initial muscle failure and eventually approach absolute muscle failure.
Forced sets tear deep into muscle tissue and thus result in increased
muscle growth and they are true shock to your system.
Your body is smart enough and capable enough to do

whatever it takes to adapt to its environment.
Hitting a plateau is quite common and you shouldnt flip
out when it happens. Just know you must bust through
it, and here is how.
For muscle to grow, gain in strength, increase in
performance, or improve in fitness, the human body
MUST be forced to adapt to a pressure above and
beyond what it has previously experienced.
Progression It doesnt need to be shocked or
confused, it needs to be consistently challenged.
There are different methods of training that will help you
reach levels of intensity and bust out of your plateau.
Here are some examples of my favorite workout
techniques that will help you break through that training
plateau and start putting results back into your routine.
REST AND PAUSE

This will add some intensity to your workout. Rest-pause
training breaks down one set into several mini-sets, with
a short rest between each. Using the bench press to
illustrate how a rest pause set would look, instead of
cranking out five reps straight on the bench press, you
will rack the bar after each rep to give your muscles 1015 seconds to recover before doing the next rep. Using
this rep scheme will allow you to handle much heavier
loads than you would normally use during regular rep
schemes.
Which do you think is going to generate more muscle
growth; a set of five reps straight in the bench press with
250 lbs., or five rest-pause reps with 300 lbs. on the
bench press? There is no doubt that the heavier load will
result in more muscle growth. This is a favorite for power
and strength athletes.
GIANT SETS
Giant sets are a great tool for saving you time in the
gym while delivering major results. A giant set consists
of 4 exercises with 10 reps all performed back to back
with no rest, four different exercises working the same
muscle group. For example, a chest giant set might
consist of 10 reps on a flat bench press, 10 reps of
dumbbell pec flyes, 10 reps on a decline bench press,
and 10 reps of incline dumbbell presses. You can tailor
the giant set to whatever muscle group youd like. When
performing a giant set, quickly move from exercise
to exercise. Your rest period should not exceed 10
seconds. This increases the intensity of the workout
and places greater demands on the muscle fibers, which
spikes production of growth hormone and IGF-1. Its fast
and its not easy.
Weight training has an awesome metabolic effect, it is

absolutely crucial for sustained fat loss. Muscles are
like fat-burning incinerators, the more you add, the more
calories you will burn each day. Adding muscle mass is
one of the best ways to lose fat and keep it off.
Word of caution: the above styles of training
techniques are extremely taxing and should only be
used on occasion. Pick one technique and add to your
routine to fuel your mind and body. The following week
choose another technique to terminate your plateau.
NEW!
LOW-CALORIE RICE
Nutrition
Victor Richards, better known as Vic Richards or

Mr. Big, is the most massive bodybuilder to ever
live weighing in at 370 lbs. and 510 tall. Vic was
reported to eat 8,000 to 12,000 calories per day, and
believes that adequate carbohydrates in his diet are
the key to getting really big.
New Low-Calorie Rice

Cooking Method Could
FINAL CUTZ Advantage

Our Most Powerful Heart Healthy Weight Loss Formula
FAST Thermogensis Activation
Lean muscle mass promotion
Calories your Body Absorbs
Now a team of Sri Lankan researchers has devised a new way to cook
rice that reduces the amount of starchand caloriesthe body absorbs
from rice by up to 60 percent. The researchers presented their findings
this week at the meeting of the American Chemical Society in Denver.
Rice contains two types of starch: digestible and indigestible. The
small intestine cant break down the latter, which means the body cant
absorb the carbohydrates and sugars that come from it. To convert
digestible starch to indigestible, the researchers added two key steps to
the process of cooking rice.
First, they put a teaspoon of coconut oil into boiling water before
adding a half a cup of rice. The oil, the researchers explain, enters the
starch granules in the rice, changing their structure to be resistant
to the enzymes that would normally break down the starch during
digestion. Secondly, after the rice was done cooking, the researchers
refrigerated it for 12 hours. This part is essential, the scientists say,
because the cooling process expels the digestible part of the starch;
once outside the rice granules, the molecules form strong bonds,
turning them into indigestible starch. The amount of indigestible
starch didnt change when the rice was later reheated. Sri Lankan
researchers commented, We as scientists believe that if we are going
to do this process on the best varieties, and if this method is going to
work, this could be a massive breakthrough, James said. We could
lower the calories in rice by 50 to 60 percent.
64
MUSCLE MEDIA
JUNE 2015
NEXT
LEVEL
Cut 60% of the
During a typical day, Vic eats 3 pounds of brown rice, 25-30 chicken
breasts, 75-120 egg whites, 10-12 cans of corn, and 5-6 cans of
pineapple. Rice is the staple of just about every bodybuilders diet.
Ronnie Coleman also used chicken and rice as a staple part of his
diet. Rice contains a number of nutrients, including potassium and
magnesium. One cup of cooked rice holds approximately 200 calories,
most of which comes from starch in the food. The problem with rice
is that its easy to consume too much and put on excess weight.
TAKE FAT BURNING TO THE
FINAL CUTZ Formula

Ultra Concentrated Heart Healthy Complex
Vitamin Power,150% recommended DV
Multiphase weight loss and calorie burning lipolytic actives
How To Do It
The chilling time is 12 hours, but is a
crucial step in converting the starches,
so make sure you dont skip this.
FINAL CUTZ Science

Clinically proven & researched ingredients
Medical Doctor formulated
Patented and patents pending
Oben JE, et al. The effect of Cissus quadrangularis (CQR-300) on obesity. Lipids
Health Dis. 2007; 6:4.
Dulloo A,et al. Efficacy of green tea extract rich in catechin polyphenols and
caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Clin Nutr.
1999;70(6):1040-1045
Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feely M. 2003. Effects
of caffeine on human health. Food Addit Contam 20:130.
Marzo A. Ghirardi P. Pharmacokinetics of creatinol O-phosphate. Plasma turnover,
fate and excreation rate, subcelluar distribution in isolated perfused heart and
metabolic behaviour. Arzneimittelforschung. 1979;29(9a):1452-6
Ingredients
1 cup white rice
2 teaspoons coconut oil
1 3/4 cups water
Instructions
In a pot, bring water to a boil.
Add coconut oil to pot, followed
by the rice.
Cover, lower heat, and cook for
20 to 25 minutes.
Let rice cool, then chill in the
fridge for at least 12 hours.
Available at:
Resources:
James S, et al. New low-calorie rice could help cut rising obesity rates.
249th National Meeting & Exposition of the American Chemical Society
(ACS). 2015.
Infinitelabs.com
T YPE OF PROTEIN AND CARBOHYDRATE DETERMINE WEIGHT GAIN
T YPE OF PROTEIN AND CARBOHYDRATE DETERMINE WEIGHT GAIN
Type of Protein
and Carbohydrate
Determine Weight Gain
66
While eating a moderate amount of calories is

important to maintaining a healthy weight, diet
shouldnt only be about counting calories. This is
something that bodybuilders have been knowing
for years, but it seems that science is validating
the principle of eating lean cuts of meat and low
glycemic carbs for keeping weight off.
something known as glycemic load (GL), which

is the number that estimates how much a certain
type of food will raise a persons blood glucose
level. Next, the authors determined whether
changes in GL impacted the relationship between
major protein-rich foods and long-term weight
gain.
Diets such as the ZONE and other diets that

include protein rich foods and low glycemic
starches are really nothing new to the fitness world.
According to new study results published on-line
in The American Journal of Clinical Nutrition,
its all about the quality of the protein choices and
not just the calories. The authors also focused on
For fish, nuts, and other foods

associated with weight loss, decreasing
GL enhanced their weight loss effect,
while increasing GL decreased their
weight loss effect.
MUSCLE MEDIA
JUNE 2015
Notably, although other foods like eggs and

cheese were not linked to weight change on
average, when servings of these foods were
increased in combination with increased GL,
they were linked to weight gain. On the other
hand, when servings of eggs and cheese were
increased in combination with decreased GL, the
participants actually lost weight. The fat content
of dairy products did not seem to be important for
weight gain. In fact, when people consumed
more low-fat dairy products, they actually
increased their consumption of carbs, which may
promote weight gain. This suggests that people
compensate, over years, for the lower calories in
low-fat dairy by increasing their carb intake.
Typically, higher GL is associated with more
weight gain, as well as chronic diseases like
type 2 diabetes. Based on more than 16 years
of follow-up among 120,000 men and women
from three long-term studies of U.S. health
professionals, the authors first found that
diets with a high glycemic load (GL) from
eating refined grains, starches, and sugars were
associated with more weight gain.
Previous research has linked glycemic load of
the diet, a reflection of how much a food causes
a rise in blood glucose, to chronic diseases like
type 2 diabetes, but it had not been established
how GL is related to weight-gain over many
years. When people increased their levels of red
meat, and also GL levels (by eating more empty
carbs like white bread), they were more likely to
gain weight.
However, people who ate red meat, in addition

to low GL foods like vegetables, reduced some of
the weight gain. In fact, the more of these foods
people ate, the more weight they lost, which
proves that calories arent as important as the
type of calories youre eating.
Be specific in choosing the types of proteins and
carbohydrates you eat, because these little things
might make a big difference in your weight loss
or weight gain later on. Eating high-fat foods
like eggs and cheese in combination with lowglycemic foods actually helped individuals lose
weight, too. So it turns out that its not always
about the calories, or about eating the low-fat
foods; instead, it may be about eating the right
combinations of food.
The major research findings of the study were:
Increasing intakes of red meat and processed
meat were most strongly associated with
weight gain.
Increasing intakes of yogurt, seafood, skinless
chicken, and nuts were most strongly
associated with weight loss the more people
ate, the less weight they gained.
Increasing other dairy products, including fullfat cheese, whole milk, and low-fat milk, did
not significantly relate to either weight gain or
weight loss.
Journal Reference:
J. D. Smith, T. Hou, D. S. Ludwig, E. B. Rimm, W. Willett, F. B. Hu, D.
Mozaffarian. Changes in intake of protein foods, carbohydrate amount and quality,
and long-term weight change: results from 3 prospective cohorts. American Journal
of Clinical Nutrition, 2015; DOI: 10.3945/ajcn.114.100867
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THE
ULTIMATE
CIRCUIT
TRAINING
ROUTINE
By Joe Palumbo, IFBB Pro
70
MUSCLE MEDIA
JUNE 2015
THE ULTIMATE CIRCUIT TRAINING ROUTINE
THE
ULTIMATE
CIRCUIT TRAINING ROUTINE

PHASE 1
The principle of circuit training is to utilize a group of strength

exercise one right after another. Sounds simple right? Well,
if done correctly it is. There are numerous circuit training
programs available to choose from, however many of them
fall short on training the entire body. The circuit training I
use, and recommend, hits all the muscle groups aerobic and
anaerobic. By incorporating individual stations as part of a
whole-body circuit, youre guaranteed to hit every major--and
minor--muscle group. It is designed for everyone to follow,
beginners to advance. Circuit training offers the best of both
worlds by allowing you to combine intervals of high-intensity
cardio with weight training for a comprehensive and seriously
kickass workout.
To make it simple, I have designed the program into 3 phases.
For the beginners, please start with phase 1, phase 2 for the
intermediate, and phase 3 for the advanced. Using a three day
a week training program, any three days, can be used, just
allow a day off in-between because it is designed to allow full
recovery; the muscle you train first will not be trained again
for 5 days. This is an extremely important aspect of a good
and effective training program, and unfortunately overlooked
by many. Circuit training is great because it incorporates rest
days into your weight training program allowing time for your
muscles to recover in between workouts. Dont forget that
your body only builds muscle tissue when you are not weight
training.
Circuit training classes consist of about 8-12 stations. These
are usually completed for 30-90 seconds with 1 minute rest
between each station. Progression can come through either
increasing the station time with increased reps. A total of 3
circuits is typical with 2-3 minutes rest between each circuit.
Each exercise is performed for a specified number of repetitions
or for a set time before moving on to the next exercise. The
exercises within each circuit are separated by a short rest period,
and each circuit is separated by a longer rest period. The
total number of circuits performed during a training session
may vary from two to six depending on your training level
(beginner, intermediate, or advanced), your period of training
(preparation or competition) and your training objective.
JOSEPH PALUMBO
Director of Physical Performance
IFBB Professional Bodybuilder
Certified Trainer
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal fitness Instructor
fitnesswithjoeswat.org
72
MUSCLE MEDIA
JUNE 2015
Set weights and reps according to your level of

fitness. The beauty of circuit training is, it can
easily be adjusted to fit individual goals, for
example, adding more cardio if you need weight
reduction or speed, or heavier weights to add
size and strength, use less weight with more
reps for toning, stamina and endurance.
Each day contains three circuits, start off light and
adjust the sets and reps, as it becomes too easy. If
this is your first time circuit training it may take
a couple of weeks to complete all three circuits in
phase 1.
Give yourself 3 to 4 weeks to fine tune the routine
until it runs smooth and less rest time is needed.
Exercises
DAY 1
Warm up
thoroughly
before starting
the circuit
training
session.
Perform any
type of low
intensity,
aerobic
exercise for
10-15 minutes.
Follow with
10 minutes of
stretching to
all the major
muscle groups.
DAY 2
Start out slow; let your body get familiar with the
exercise and the routine. It is important to do one
exercise right after the other, so be prepared.
Day 1 is chest, shoulders, triceps, and abs.
Day 2 is quads, hamstring, and calves.
Day 3 is back, biceps, forearms and abs.
Cardio is performed on each day based on
your individual goals.
Advantages of circuit training are:
Develops strength and endurance.
Appropriate form of training for most sports.
Can be adjusted to suit age, fitness and health
of the athlete.
Exercises are simple enough to make each
athlete feel a sense of achievement in
completing them.
A wide range of exercises to select from which
will maintain the athletes enthusiasm.
Good Luck and have fun!
DAY 3
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
Chest
Incline Press Machine
Shoulders
Seated Press Ups
Cardio
Jump Rope - 2 min.
Triceps
Press Down
Abs
Sit Ups 20-30 reps
Cardio
Run - 3 min.
Shoulders
Side Laterals
Cardio
Jump Rope - 2 min.
Chest
Peck Deck Machine
Abs
Hanging Knee Ups
Triceps
Tricep Extensions
Cardio
Run - 3 min.
Triceps
Dips
Abs
Crunches
Cardio
Jump Rope - 2 min.
Shoulders
Rear Laterals
Chest
Seated Chest Press
Cardio
Run - 3 min.
Rest for 2 minutes and move on.
Completed. Great Job!
Quads
Machine Squat
Calves
Standing Calf Raises
Cardio
Jump Rope - 2 min.
Hamstrings
Lying Leg Curls
Plyometric
Jump Box
Cardio
Run - 3 min.
Hamstring
Single Curls
Plyometric
Jump Box
Cardio
Jump Rope - 2 min.
Quads
Leg Press
Calves
Seated Calf Raises
Cardio
Run - 3 min.
Plyometric
Jump Box
Calves
Single Calf Raises
Cardio
Jump Rope - 2 min.
Hamstring
Single Leg Curls
Quads
Leg Extension
Cardio
Run - 3 min.
Back
Pull Downs or Pull ups
Biceps
Preacher Curl
Cardio
Jump Rope - 2 min.
Forearms
Reverse Curls
Lower Back
Hyper Extensions
Abs
Crunches
Cardio
Run - 3 min.
Abs
Leg Raises
Back
Seated Row Machine
Lower back
Dead Lifts
Cardio
Jump Rope - 2 min.
Biceps
Standing Curls
Forearms
Hammer Curls
Cardio
Run - 3 min.
Back
T-Bar Rows
Cardio
Jump Rope - 2 min.
Biceps
One Arm Curls
Forearms
Reverse Curls
Lower Back
Dead Lifts
Abs
Sit Ups
Cardio
Run - 3 min.
YOHIMBINE BOOSTS CYCLING PERFORMANCE BY 29%
Researchers in Department of Pharmacology,

College of Medicine, Al-Mustansiriya University,
Baghad-Iraq, in collaboration with Department
of Pharmacology, College of Medicine, University
of Kerbala, Kerbala-Iraq, had medical students
exercise on a cycle ergometer.
Yohimbine
Boosts Cycling
Performance
by 29%
The alkaloid known as yohimbine is the
primary active constituent in yohimbe.
Yohimbine has been touted as a
testosterone booster, but the research has
been inconclusive for its testosterone enhancing
effects, whereas the effects on yohimbine being a
fat loss agent is much more conclusive.
Yohimbine supplementation in humans has been
shown to significantly elevate plasma glycerol
and free fatty acids, and the effect was
further enhanced during physical activity when the
levels of catecholamines are elevated. Yohimbine inhibits the
alpha 2 receptors and increases the action of catecholamines
for lipolysis (fat burning). Due to these blocking properties
on the alpha 2 receptor, norepinephrine and epinephrine
typically have prolonged effects in the synapse, resulted
in enhanced fat burning. Activation of the beta-receptors
is lipolytic (causes fat breakdown) while activation of the
alpha2 receptor is anti-lipolytic (blunts fat breakdown).
Stubborn fat areas have a high density of alpha2 receptors,
making it harder for fat breakdown to occur in that area.
In order to burn stubborn fat, the actions of the alpha2
receptors must be blocked, which is where yohimbines fat
loss benefits are beneficial. Previous studies have found that
yohimbine supplementation has been shown to enhance
fat loss. Kucio, Jonderko, and Piskorska (1991) found
that administration of yohimbine (20 mg/day) during
the 3-week low-energy diet (1000 kcal/day) in 20 female
obese outpatients significantly increased the mean weight
loss. It seems that besides the lipolytic effects of yohimbine
supplementation, several studies suggest that yohimbine
may influence satiety and food (energy) intake; although this
74
MUSCLE MEDIA
JUNE 2015
requires more investigation. Another

study found that supplementation
with yohimbine combined with
resistance training does not significantly
alter the muscle mass, yohimbine
supplementation appears to enhance
fat loss in athletes. In moderate doses
(20 mg/day) yohimbine does not raise
heart rate, increase blood pressure, or
induce anxiety. A new study suggests
that in addition to yohimbine for weight
loss and fat loss, yohimbine also has
performance enhancing effects.
Yohimbine exert a direct influence on
skeletal muscle, as mentioned previously,
it elevates catecholamines, which
causes excitability of the muscle fibers.
Through rising levels of noradrenaline,
yohimbine can potentially augment
force production while exercising. A new
study recently suggests that yohimbine
can improve cycling performance.
ANABOLIC SUPPORT
Pulse was measured using ear pulse sensor and

maximum pulse rate achieved in this study and
the entire exercise parameters were recorded as
baseline data, then each subject take yohimbine
tablets 5 mg (orally) and after 2 hours, each
subject run on cycling ergometer to fatigue
state. Maximal oxygen uptake (VO2 max) was
measured to estimate oxygen consumptions
during the cycling trial to exhaustion. At the end
of the study, yohimbine significantly improved
all ergogenic parameters (efforts, calories,
distance, speed and exercise time) from baseline
after single oral dose of 5mg. Yohimbine
increased cycling performance by 29% and
increased fat oxidation by 10%.
Conclusions: Yohimbine accelerates and improves
cycling performances via positive ergogenic effects.
So, yohimbine can be used as an ergogenic agent
for ameliorating the physical fatigue.
Al-Kuraishy, Hayder M., Haidar AN Abood, and Ali Ismail A. Al-Gareeb.
Ergogenic Effects of Yohimbine: Standardized Cycling Clinical Study. Karbala J.
Med. Vol.7, No.2, Dec, 2014
Galitzky J, Taouis M, Berlan M, Riviere D, Garrigues M, Lafontan M (1988)
Alpha2-antagonist compounds and lipid mobilization: Evidence for a lipid
mobilizing effect of oral yohimbine in healthy male volonteers. European Journal of
Clinical Investigation 18: 587594.
Berlin I, Crespo-Laumonnier B, Turpin G, Puech AJ (1989) The alpha-2
adrenoceptor antagonist yohimbine does not facilitate weight loss but block
adrenaline induced platelet aggregation in obese subjects. Therapie 44: 301.
Kucio C, Jonderko K, Piskorska D (1991) Does Yohimbine act as a slimming drug?
Israel Journal of Medical Sciences 27: 550556.
McCarty MF (2002) Pre-exercise administration of yohimbine may enhance the
efficacy of exercise training as a fat loss strategy by boosting lipolysis. Medical
Hypotheses 58: 491495.
Ostojic SM. Yohimbine: the effects on body composition and exercise performance
in soccer players. Res Sports Med. 2006 Oct-Dec;14(4):289-99.
Berlan M, Galitzky J, Riviere D, Foureau M, Tran MA, Flores R, Louvet JP, Houin
G, Lafontan M. Plasma catecholamine levels and lipid mobilization induced by
yohimbine in obese and non-obese women. Int J Obes. 1991 May;15(5):305-15
Galitzky J, Lafontan M, Nordenstrom J, Arner P. Role of vascular alpha-2
adrenoceptors in regulating lipid mobilization from human adipose tissue. J Clin
Invest. 1993 May;91(5):1997-2003.
Galitzky j, Riviere D, Tran M, et al. Pharmacodynamic effects of chronic yohimbine
treatment in healthy volunteers. Eur J Clin Pharmacol 1990; 39: 447-4 51.
Ivy JL. Amphetamines. In Ergogenic Aids in Sport ed. Williams MH. Champaign,
Ill. Human Kinetic Publishers, 1983; p. 101-127.
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CROSSFIT: ULTIMATE TRAINING GUIDE

BEST FATS FOR

TRAINING, DIET, NUTRITION

10 CHAINS & BANDS

34 THE ULTIMATE GUIDE TO TRX TRAINING

52 FIT & SEXY: NATHALIA SANTORO

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ADD MORE MUSCLE NOW WITH CHAINS & BANDS

The barbell is, and always

Chains and bands

ADD MORE MUSCLE NOW WITH CHAINS & BANDS

A1. Chin-Up with Chains

Notes: Although chin-ups

A2. Lying Leg Curl

C4. Supine Hip Extension

A1. Dips with Bands

Notes: When using

C2. Machine Scott Curl

To continue making progress in muscle size, you have to

A1. Squat with Bands

C2. 30-Degree Incline Dumbbell Flye

B2. Standing Spider Curl with Chains

C3. Walking Lunge with Forward Lean

Notes: This workout starts with lower-rep

Next, we do a higher-rep banded leg press

THE CROSSFIT CRAZE

More than two thirds of American adults are overweight or

THE CROSSFIT CRAZE

So, although youre primarily competing against

They have a shared vocabulary: every morning a new

Those who stick with the exercise routines and diet

STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER, FASTER

THINK BACK TO THE LAST

TIME YOU HIT FAILURE ON THE

WHAT IF THERE WAS A WAY

NOT IF YOU HAVE A COUPLE

Imagine a barbell with some regular plates and a

STRENGTH UNCHAINED: A SIMPLE WAY TO GET STRONGER, FASTER

Elastic bands work in much the same way. One

In a survey of 32 elite British powerlifters,

But its only in recent years that researchers have

The Monday and Tuesday workouts were

By Moritz Klatten, Champ

TOP 10 BOXING TRAINING MISTAKES

Boxing may just be the last

Overemphasis on easy work.

TOP 10 BOXING TRAINING MISTAKES

Shadow boxing with dumbbells.

Lack of grip work.