January 2005

In my article Routine vs. Ritual, I mention that a workout should never be a routine. Routine meets base requirements so we can then get on with important stuff, while a ritual inspires and creates progress. The modern workout routine is steeped in aesthetic conquest, gleaned from years of too many Muscle and Fitness magazines promoting workouts that zoom in on body parts for the main purpose of pageantry. Someone following these common ideas may look prettier but will have little function to their movements, since the body works as chains, not as parts. Larger movements involving multiple joints seem to...

First published at www.t-mag.com, Apr 9 2004. Note - You can read part 1 here - The Science of Nutrient Timing, Part I Nutrient Timing - The Growth Phase After protein and carbohydrate have been provided during the Energy and Anabolic Phases, the net protein balance of the body shifted toward the positive; muscle glycogen restored, catabolism blunted and anabolism increased, it’s time to consider how to keep the growth process moving forward. After all, the damage has been done, the acute phase response is now activated to clean up the mess (see Lonnie Lowery’s Muscle Masochism for more on this process), and your...

The forearms are used in everyday activities. Whether it’s typing at the desk, eating chicken and rice or lifting weights, these are just a few of the areas the muscles of the forearm are called upon. However, even with all their use, they tend to be a weak link in many trainees programs. And, as the saying goes, you are only as strong as your weakest link. Most people would love to sport a set of Popeye forearms however many own the Olive Oyl type, small, frail and weak. That’s because the forearms get no love. They’re either left out or...

With the arrival of the New Year, many people are getting ready to introduce their fitness lifestyle to some new changes. Unfortunately, few people actually stick to their training resolutions. As a rule this annual failure can be attributed to a few factors. Failure to define one's expectations Failure to set up appropriate and reasonable time frames Failure to properly evaluate their past programs I've outlined a number of areas that, if worked on and adhered to, will ensure a successful approach to correcting these past mistakes . Goal Setting Made Simple Certain steps need to be implemented so that the changes you make are advantageous, and...

Does that “eye-opening” bowl of hot cereal actually lull you back to sleep? Does the prospect of eating one more bowl of oatmeal smack of morning torment? Are you trapped in an insipid cycle of breakfast ennui? Drop the doughnuts and unhand that barely palatable energy bar! Rethink your oats. Not only are whole grains – oats included – one of the most natural, healthiest foods around, they are eager to be transformed into interesting, appetizing, and satisfying meals. Oats and other whole grains are 100% natural with no added sugar, salt, or additives and they are naturally low in calories. So...

Do you remember back when your momma read bedtime stories to you? You know, illustrated children's books spinning tales of old Gepetto and Pinnochio, Jack and his Beanstalk, and Raskolnikov and his Crime and his Punishment. What's that? No one ever read Crime and Punishment to you? Okay, just kidding about that one, but in all seriousness, one of the themes that makes a great children's story is the clear delineation between good and evil. When you're a kid, you know whom to love and you know whom to hate. Thinking back, one of my favorite stories was the legend of...

So you want that look, huh? You know what I’m talking about; the “power” look. I’m often asked by guys in the gym and from the far reaches of cyberspace how to gain the type of build that just screams raw power. More often than not, the ideals they point to are American football players. What gives an athlete this look? The more noticeable features include thick traps and lats, big triceps, and tree trunk legs. Coming with this look is the functional power, quickness, and athleticism football players are known for. That sounds fantastic, but how do you get it? Well,...

First published at www.t-mag.com, Apr 4 2004. Note - You can read part 2 here - The Science of Nutrient Timing, Part II James T. Kirk and the crew of the Starship Enterprise believed that space was the "final frontier," an undiscovered territory full of strange new worlds, new life, and new civilizations. So they set out to "boldly go where no man has gone before." Following the lead of Kirk and his crew, a new crop of nutrition and exercise scientists has begun an exploration of their own, set against the backdrop of human physiology. Here on earth, nutrition and exercise scientists have suggested that...