February 2010

Introduction A longstanding belief in fitness circles is that the body can only use a certain amount of protein per meal, and the excess is either oxidized or excreted. The ballpark range thrown around is 20-30 grams, with 30 grams being perhaps the most common figure. This guideline has led many trainees to go through the pains of consuming multiple doses of protein throughout the day, banking that it will maximize muscle anabolism or muscle retention. Well, true or not, this concept fits in nicely with another longstanding fitness “rule” that you have to eat at least six times per day in...

In my last article, Upper Body Warm-Up, I provided you with battle-tested upper body warm-up concepts that ensure maximal performance both in the gym and in competition. In this article, I’m going to show you exactly what you need to do to better prepare for your lower body workout days. These Lower Body Warm-up techniques are guaranteed to maximize strength, improve motor unit (muscle) recruitment, and help prevent injury. However, before I get into the practical exercises, I’m going to start with a few more gems of knowledge that are sure to help you get more out of the valuable training information...

Sure, you can always pick up unsolicited advice from your local locker room guru, but what are the chances of it actually being good advice? Unfortunately, the odds aren't in your favor. That's why we gave renowned nutritionist and successful bodybuilder Shelby Starnes his own column to answer your training and dieting questions. You see, unlike the big guy at your gym, Shelby has worked with hundreds of athletes who are looking for the same thing as you: a ripped, muscular physique. In this installment, Shelby tackles dairy for dieting, how much time you really need to get shredded, fasted cardio, and...

Carb rotation for bodybuilding nutrition is not a new theory. I first came upon the concept in the late-eighties via the Ultimate Dieting Handbook (although it had been practiced by diet theorists and human lab rats before then). This seminal manuscript by Michael Zumpano and Dan Duchaine introduced the basic science of ketogenic dieting to the bodybuilding world. It was not a zero-carb diet. In fact, The Ultimate Diet involved “reload days” to counteract the complaints some bodybuilders had with a strict ketogenic protocol; specifically, the reload days allowed lifters to maintain training intensity and to avoid a decrease in thyroid...