Fitness RX For Men January 2017

THE SCIENTIFIC APPROACH T O B U I L D I NG MUSCLE,,
LLOSING FAT,, ENHANCING PERFF O R M A N C E & S TAYING HEALTHYY
VOLUME 15, NUMBER 1
YOU U
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JANUARY 2017
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JANUARY 2017
TRAIN
INSANE X-TREME WORKOUT
ARE YOU
REP KILLER MAN
ENOUGH?
LEG BLAST
DISPLAY UNTIL JAN 25th
FitRxInsideEDGE
BY
STEVE BLECHMAN, EDITOR-IN-CHIEF
NEW
YEAR
TRANSFORMATION
TRAIN E
INSAN
At FitnessRx, we are always looking to bring you

the best, most hardcore workouts so you can take your
training to a new level by losing more body fat and
building more muscle fast. To help you get in gear for
2017, we packed this issue of FitnessRx with more
extreme workouts than ever before. Get ready burn fat, build muscle and transform your
physique in 2017!
Kris Gethin, the CEO and founder of Kaged Muscle supplements, believes in training hard and
intense. He also believes in naturally fueling the body in order to be at your best and as healthy
as you possibly can. The host of the most watched transformation series on the web via
Bodybuilding.com, Kris is the founder of the Dramatic Transformation Principle, which is a
combination of reps, weights and workout techniques to transform the physique. In The 600Rep Killer Leg Workout with Kris Gethin: Get Tough! Are you Man Enough? by Lisa Steuer on
page 40, check out Kris high-rep, high-volume workout that will build legs like no other. With his
style of training, Kris said that he has naturally been able to maintain an increase of one to two
pounds of lean muscle tissue per year for the last 17 years, so this is definitely something youll
want to look into if transforming your physique is your goal.
Cory Gregory is known for his extreme workouts that arent for the weak. So what better way
to take your training to a whole new level than some basic but extreme workouts with Cory? In
Five Metabolism-Boosting, Fat-Blasting Workouts for 2017: Extreme Training with Cory Gregory
by Cory Gregory on page 50, check out some of Corys hardcore workouts that will get your
heart pumping and boost power, muscle, strength and endurance. Corys workouts are a mix of
powerlifting, bodybuilding and some CrossFit/conditioning GPP (general physical preparation),
so they produce results. If youre ready to sweat and push hard, these workouts are for you.
We all know that high-intensity, explosive training is key to getting in shape fast. If your goal
for 2017 is to increase aerobic capacity, lean muscle mass, strength, power and fat loss, then
youll need a high-intensity weight-training program. In Lean and Mean for 2017: MuscleBuilding, Fat-Incinerating Total Body Workout with Jeff Seid by Thomas Fahey, Ed.D. on page 32,
IFBB professional physique competitor, personal trainer and our cover model this month, Jeff
Seid, demonstrates a scientifically based high-intensity training program that brings lightningfast results. The program is supplemented with high-intensity interval training (HIIT) that
involves maximal intensity intervals performed on an elliptical trainer, stationary bike, treadmill
or track for a total body transformation.
The capacity of dopamine to trigger feelings of pleasure also makes the dopamine system
vulnerable to manipulation by certain types of addictive drugs like cocaine, prescription drugs
like Adderall, and behaviors such as gambling which all stimulate feelings of pleasure by
increasing dopamine activity within the brain. The new breakthrough product DOPA RUSH
from Advanced Molecular Labs (AML) has been scientifically formulated with natural ingredients
to suppress the incessant craving for addictive drugs and behaviors, by naturally boosting the
production of dopamine. In DOPA RUSH (Dopamine Maximizer): Feel the Rush With DOPA
RUSH by Michael J. Rudolph, Ph.D. on page 46, find out more about how DOPA RUSH cranks
up dopamine levels while increasing energy, focus, memory, alertness, attention, creativity,
confidence, mood, motivation and weight control. For more information or to purchase DOPA
RUSH, visit www.advancedmolecularlabs.com.
You can make 2017 the year for getting in the best shape of your life and we have got you
covered with the right scientifically backed workouts and training advice to help you get there!
And for more, dont forget to check out our website, www.fitnessrxformen.com.
FIT NE S S R x
for ME N
JANUARY 2017
www.fitnessrxformen.com
FOR MEN
FITNESSRx
YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
Publishers
Steve & Elyse Blechman
Editor-In-Chief
Steve Blechman
Online Editor
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Alan Dittrich, Jr.
Digital Creative Director/
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Managing Editor
Lisa Steuer
Associate Editor
Alan Golnick
Associate Art Director
Stephen Kolbasuk
Contributing Editors
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Thomas Fahey, EdD
Victor Prisk, MD
Contributing Photographers
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(239) 495-6899
Director of New Business Development
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FEATURES
VOL. 14-NUMBER 1, JAN. 2017
40 THE 600-REP KILLER LEG

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

MAXIMIZER)
Feel the Rush With DOPA RUSH
By Michael J. Rudolph, Ph.D.
32 LEAN AND MEAN FOR 2017

Muscle-Building, Fat-Incinerating Total Body
Workout with Jeff Seid
By Thomas Fahey, Ed.D.
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
50 FIVE METABOLISM-BOOSTING,
FAT-BLASTING WORKOUTS FOR 2017
Extreme Training with Cory Gregory
By Cory Gregory
IN THIS ISSUE
WARM UP
6 PUBLISHERS LETTER
CUTTING-EDGE
RESEARCH
By Steve Blechman
By Steve Blechman and

Thomas Fahey, Ed.D.
12
16
20
24
26
28
TRAINING
FAT-LOSS
HEALTH
SEX
SUPPLEMENTS
NUTRITION
COOL DOWN
84 MR. INTENSITY
56 CARDIO BURN
Cardio Research Review:
Best of 2016
By Team FitRx
60 FAT ATTACK
Research Review: Best of 2016
By Daniel Gwartney, MD
62 HARD CORE TRAINING
Best Tips for Building

Arms By Joe Donnelly
86 ULTIMATE IN
NUTRITION
Research Review:
Best of 2016
Core-Training Research Review:

Best of 2016 By Team FitRx
66 MUSCLE LAB
Muscle-Building Research Review:
Best of 2016
70 SPORTS SUPPLEMENT
REVIEW
ON THE COVER:
JEFF SEID
PHOTO BY JASON ELLIS
MHP Pre-Workout: Reckless

By Gabriel Wilson, Ph.D., CSCS
72 THE M.A.X. MUSCLE PLAN

By Brad Schoenfeld, Ph.D., CSCS, FNSCA
76 SPORTS SUPPLEMENT
REVIEW
Hi-Tech Pharmaceuticals:
Stamina-Rx By Team FitRx
78 SUPPLEMENT EDGE
Supplement Research Review:
Best of 2016
By Team FitRx
80 MENS HEALTH
By Team FitRx
JAN U ARY 2017
FITN ESS R x
for ME N
WARM UP
FitRx
THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
12-14
TRAINING
-PROGRAM STRUCTURE
INFLUENCES THE RESULTS;
-DONT NEGLECT FLEXIBILITY
16-18
FAT LOSS
-HIGH PROTEIN INTAKE PROMOTES
LONG-TERM WEIGHT CONTROL;
-DIET, EXERCISE OR DIET PLUS
EXERCISE FOR HEALTH?
20-22
HEALTH
-HOW TO PREVENT LOW

BACK PAIN;
-EXERCISE: MODERATION IS THE KEY
24-25
SEX
-MALE BIRTH CONTROL DRUG NEARLY

READY FOR PRIME TIME;
-ARE SEXTERS INSECURE?
26-27
SUPPLEMENTS
HIGH PROTEIN
INTAKE PROMOTES
pg 188 LONG-TERM
pg.
WEIGHT CONTROL
10
FI TNE S S R x for ME N
JA NUA RY 2 0 1 7
-CAFFEINE SLOWS FATIGUE DURING

HIGH-POWER TRAINING;
-CAFFEINE BOOSTS MENTAL
AND PHYSICAL PERFORMANCE
28-30
NUTRITION
-NUT CONSUMPTION LINKED

TO REDUCED INFLAMMATION;
-CINNAMON IMPROVES BLOOD
SUGAR REGULATION
FitRxWarmUP
TRAINING
CUTTING-EDGE RESEARCH
BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
The legendary UCLA basketball coach John Wooden said, Although

there is no progress without change, not all change is progress. Current
practices in strength training have their roots in the past, so its important
that we appreciate the history and evolution of resistance training according to William Kraemer from the Ohio State University.
Early studies by scientists such as A.F. Huxley and A.V. Hill showed
how muscles contract and build force. In the 1950s, researchers such as
Thomas DeLorme showed the importance of progressive overload for
increasing strength. Scientists were inuenced by practical observations
by tness gurus such as Charles Atlas and Bob Hoffman. Leading sports
scientists of the time, such as Peter Karpovich from Springeld College,
believed that weight training made athletes muscle-bound and would hurt
performance in power sports. Hoffman put on a demonstration at Springeld that included feats of exibility, strength and power by champion
athletes John Grimek and John Davis that decisively debunked this myth.
Richard Berger and Patrick OShea developed the set and rep structure
of basic weight-training programs that are still used today. Jack Wilmore
from the University of California, Berkeley performed the early studies on
the effects of weight training on women. Since these early days, sci-
entists such as Bill Kraemer studied the molecular mechanisms

of strength and muscle growth and how muscle tension, nutrition
and hormones affect them.
Athletes should be students of sport. Appreciating the history of training is critical for understanding contemporary training techniques. (ACSMs
Health & Fitness Journal, 20 (5): 10-14, 2016)
LIFT HEAVY TO GAIN

STRENGTH
Program structure inuences gains in strength and muscle size according to a

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

Goofy ideas abound in the weight room according to James Peterson,
a sports medicine consultant and former director of sports medicine at
StairMaster. Many people focus on the training technique du jour. CrossFit,
kettlebells, long and slow distance, HIIT, yoga and bodyweight exercise
all have their advocates. In fact, everything works to an extent. The best
choice depends on the interests and needs of the exerciser. Ninetyve percent of success in life is showing up. Find an exercise that you
enjoy and helps you achieve your goals, and stick with it. (ACSMs Health &
Fitness Journal, 20 (5): 75, 2016)
RESTRIC
CTIN
NG BLOO
OD FLO
OW
DURING
G REC
COV
VERY
Y SLLOW
WS
MUSCLE
E PRO
OTE
EIN SYN
NTH
HES
SIS
Weight training with low loads and restricted blood ow, a technique called Kaatsu
training, increases strength and is particularly valuable during rehabilitation.
Metabolic byproducts such as lactate, adenosine, potassium and carbon dioxide
may stimulate muscle growth. Restricting blood ow during recovery from weight
training increases these metabolic byproducts and might promote muscle growth.
Scott Dankel and Jeremy Loenneke from the University of Mississippi, and
colleagues, found that restricting blood ow after weight training did not promote
muscle growth, and decreased it in women. Training consisted of a single set of
biceps curls performed to failure, using 70 percent of one-rep maximum (1RM)
weight. The authors concluded that restricting blood ow after high-load weight
training does not promote muscle growth, and might slow muscle protein synthesis.
(European Journal of Applied Physiology, 116: 1955-1963, 2016)
PROGRAM STRUCTURE
INFLUENCES THE RESULTS
No single weight-training program will satisfy the needs of bodybuilders, weightlifters, powerlifters, football players, tennis players or
distance runners according to Grace DeSimone from the Executive
Council of the American College of Sports Medicines Committee on
Certication and Registry Board. The goals of each program depend
on the demands of the sport. Bodybuilders, for example, seek to build
large, symmetrical muscles covered by a minimum of fat. Weightlifters
must build maximum strength in highly complex movements (i.e., the
snatch; clean and jerk). Distance runners must build power that helps
them run faster during endurance races. The weight-training program
should reect these goals. Bodybuilders, for example, should perform
eight to 12 reps for multiple sets often pushing close to failure.
Weightlifters and power lifters typically perform low reps with longer rest
periods between sets. The best strategy is to assess the needs of the
sport and tailor the strength-training
program accordingly. (ACSMs
Health & Fitness Journal, 20 (5): 3-4,
2016)
14
FI TNE SS
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Adropin is a newly discovered hormone secreted by the liver that

helps control fat and carbohydrate metabolism. Andrew Butler from
St. Louis University and colleagues found that low levels of the hormone are linked to obesity. Chronically high carbohydrate intake
suppresses adropin, which might promote fat deposition. Low
levels of adropin are also related to high LDL (bad) cholesterol
and triglycerides (blood fats), which would make it a risk factor for
heart attack and stroke. In middle-aged women, higher fat intake
was linked to higher blood adropin values, while high carbohydrate
intake was linked to lower adropin levels. Scientists are only beginning to understand the link between adropin, control of metabolism
and obesity. (Obesity, 24: 1731-1740, 2016)
Reduced-Calorie Diets and Exercise

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

PLUS EXERCISE FOR HEALTH?
Thirty-eight percent of US adults are obese and more than 70 percent
are overweight. The obesity rate in US teens is a whopping 21 percent.
Obesity has created a national health crisis that might decrease longevity of millennials compared to their parents. Unfortunately, about 90 percent of people who lose weight gain it back within 12 months. People get
mixed messages about the role of diet and exercise for weight loss. Edward Weiss from St. Louis University School of Medicine and co-workers
measured the effects of losing six to eight percent bodyweight through
diet, exercise or diet plus exercise on heart disease risk factors. Diet plus
exercise resulted in greater decreases in fat loss, LDL (bad) cholesterol
and triglycerides (blood fat) than caloric restriction. Surprisingly, caloric
restriction produced similar changes in blood pressure and resting heart
rate as caloric restriction plus exercise. The study showed that weight
loss through diet or exercise had substantial health benets. (American Journal of Clinical Nutrition, 104:576-586, 2016)
16
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
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FAT LOSS
BY
CALORIC RESTRICTION
LEADS TO BEIGING
OF WHITE FAT
White adipose tissue (white fat) is the bodys principal energy

storage site. Excessive fat storage (i.e., obesity) is a marker of poor
metabolic health that increases the risk of heart attack, stroke,
diabetes, some cancers and back pain. The body also has a small
amount of brown fat that dissipates energy as heat rather than
storing it as fat. Researchers from the University of Geneva in
Switzerland found that caloric restriction triggers the growth

of beige fat white fat with brown fat characteristics. The
creation of beige fat through diet and exercise is an exciting area
in obesity research. Long-term caloric restriction increases beige
fat production and might promote longevity in a variety of species,
possibly even in humans. White fat cell beiging might be the key to
a longer life. (Cell Metabolism, 24:434-446, 2016)
HIGH PROTEIN INTAKE

PROMOTES LONG-TERM
WEIGHT CONTROL
High protein intake (35 percent of total calories) plus caloric

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

ACTIVATING ADRENALINE RECEPTORS
Hormones work by rst binding with

specic hormone receptors in the cells.
Beta-3 adrenergic receptors, found mainly
in fat cells, promote fat breakdown and turn
on uncoupling proteins to release energy
as heat. Exercise, which triggers the release
of adrenaline, helps control body fat by
activating these receptors. Unfortunately,
most people dont meet even minimal exercise recommendations and would prefer to
take a pill rather than modify their lifestyle.
Researchers from the Institute of Endocrinology and Obesity Management Center
in Prague, Czech Republic reported that
mirebegron, a drug used to treat overactive
bladder (OAB), activated brown adipose
tissue. Brown fat is important for weight
control because it dissipates energy as

heat rather than storing it as fat. Patients
taking the drug for OAB burned calories 13
percent faster than before. Animal studies
showed that the drug also improves blood
sugar regulation. Mirabegron is not currently approved for weight loss but is widely
available on the Internet. (Expert Opinion on
Pharmacotherapy, 20:1-3, 2016)
18
F IT N E S S R x
for MEN
JANUARY 2017
TO STAY ON TOP I HAVE TO BE
BIGGER &
STRONGER
THAN THE REST
VERNON DAVIS
CHAMPION ALL-PRO TIGHT END, WASHINGTON

@vernondavis85
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INCREASE MUSCLE SIZE
ENHANCE STRENGTH
IMPROVE RECOVERY
FitRxWarmUP
HEALTH
BY
RESISTANCE
TRAINING REDUCES
THE RISK OF
CHRONIC DISEASE
Resistance training reduces the incidence of many chronic diseases and improves the quality of life in people who have them. A
literature review by Joseph Ciccolo and Sanaz Nosrat from Columbia University in New York City concluded that resistance exercise
can reduce cardiovascular disease risk factors, improve quality of
life in cancer patients, enhance lung function in chronic obstructive
pulmonary disease, improve blood sugar control in type 2 diabetes, increase functional capacity in Parkinsons disease and multiple sclerosis, decrease muscle pain in bromyalgia and improve
physical function in HIV/AIDS. The intensity of weight training in
people with chronic disease must be matched with their physical
capacities. (ACSMs Health & Fitness Journal, 20(5): 45-49, 2016)
Does Growth Hormone Speed Recovery from ACL Surgery?

The anterior cruciate ligament (ACL) stabilizes the knee
joint. A signicant ACL tear must be surgically corrected, which
takes at least one year to heal properly. Women suffer three
to four times more ACL injuries than men, but the injury is
devastating in both sexes. Techniques for preventing ACL injuries
include muscle strengthening (particularly the posterior chain
glute and hamstring muscles), stretching, plyometrics, agility
and proprioception training, and movement education. Few
athletes reach pre-injury capacity, even with the most diligent

rehabilitation. Mark Cuban, the billionaire owner of the NBAs
Dallas Mavericks, is funding a two-year study through the
University of Michigan to determine if growth hormone can speed
recovery from ACL injuries and save athletic careers. Growth
hormone has minimal effects on athletic performance but could be
a powerful anabolic agent for speeding recovery from serious soft
tissue injuries. (ESPN, March 1, 2016)
HOW TO PREVENT LOW BACK PAIN
More than 85 percent of Americans will experience low back pain. Backache is the second most common cause for sick days in the workplace
(headache is number one). Most cases of back pain stem from poorly trained core muscles that put pressure on nerve roots leaving the spine. A
literature review and meta-analysis led by Daniel Steffens Sydney Medical School in Australia concluded that exercise plus proper spinal
biomechanics are moderately effective for reducing the incidence of low back pain and the use of sick leave. Popular back pain preventive
methods such as back braces, shoe insoles and lifting belts are ineffective. Studies by Canadian biomechanist Stuart McGill show that core-stiffening
exercises such as side-bridges, stir-the-pot, bird-dogs and Pallof presses are extremely effective for treating and reducing the incidence of back pain.
People must do these exercises regularly to get results. (JAMA Internal Medicine, published online January 11, 2016)
20
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
I DUG DOWN DEEP TO
SURPASS
EVERY
OBSTACLE
SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
Read Shanes story at
MUSCLETECH.COM
AMINO BUILD NEXT GEN & NEXT GEN

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FitRxWarmUP
HEALTH
BY
EXERCISE:
Moderation
Is the Key
Exercise is good for health, but there is

an optimal amount of exercise that promotes heart and blood vessel health. A
25-year study from the Medical University of Lodz in Poland showed that
moderate-intensity exercise
reduced blood markers
linked to coronary artery
disease, while chronic and
intense exercise increased
them. Longtime marathon
runners showed increases in
inammation and dangerous
blood fats, compared to moderate-intensity exercisers. Regular,
moderate-intensity exercise promotes good health,
while excessive exercise
may cause inammation
and premature death. (BMC
Cardiovascular Disorders,
16: 65, 2016)
COFFEE:
HEALTHY OR DEADLY?
Religious groups such as the Mormons, Seventh-day Adventists
and Rastafarians forbid or discourage coffee consumption because it is
considered unhealthy or sinful. For years, physicians advised patients
to restrict caffeine consumption to reduce blood pressure, anxiety and
the risk of heart attack. As often happens, science has done a ipop on coffee. Recent studies found that drinking three cups of coffee
a day reduces the risk of heart attack, skin cancer, type 2 diabetes,
liver disease, prostate cancer and fatty liver disease. Not all studies
agree. What gives? Scientists from the University of Toronto discovered
that genes controlling the rate of caffeine metabolism might be the
answer. Coffee is healthy for people who metabolize caffeine quickly,
but increases the risk of heart attack in slow metabolizers. Rapid
caffeine metabolizers process caffeine quickly, which leaves the healthy
components of coffee such as antioxidants and polyphenols to promote
metabolic health, without the heart-stimulating effects of caffeine. The
same thing inuences the effects of caffeine on exercise performance:
rapid metabolizers benet, while slow metabolizers dont. At least eight
genes inuence the effects of caffeine on the body, so the problem is
complex. (The New York Times July 19, 2016)
22
FI TNE S S R x
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JA NUA RY 2 0 1 7
SNORING OR
SLEEP APNEA?
Sleep is extremely important for health and quality of life. Getting

less than six hours of sleep per night increases the risk of various
metabolic diseases and can result in premature death. Many
people who snore have sleep apnea periodic airway collapse
during sleep that prevents people from sleeping soundly. Obese
or unusually muscular people should be screened for this health
problem. Consequences of sleep apnea include high blood
pressure, heart disease, type 2 diabetes, weight gain, adultonset asthma and acid reux. Treatment typically involves using
a continuous positive airway pressure (CPAP) machine, which keeps
the airway open. Get checked out for sleep apnea if you snore or
have trouble getting a restful sleep. (WebMD, September 16, 2016)
THE WILL TO BE
BIGGER
THAN EVER
AJ SHUKOORI
IFBB PRO
@AJFitnow
Read AJs story at
MUSCLETECH.COM
MASS-TECH EXTREME 2000

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4
3
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FitRxWarmUP
SEX
BY
Sexting is sending sexually suggestive texts or photos via cell phone or email. Sophisticated
cameras on smartphones have made it possible for almost anyone to produce porno on demand. In
recent years, celebrities such as Congressman Anthony Weiner, golf star Tiger Woods, actor Billy
Bob Thornton and rapper Kanye West were embroiled in sexting scandals that caused
embarrassment, public outrage, divorce or huge nancial losses. Why do people sext? It depends on
the context according to a study led by Rob Weisskirch from California State University, Monterey
Bay. For serious couples, sexting is a sign of a committed relationship. In others, sexting is
linked to insecurity and dating anxiety. Insecure people were more likely to sext, even if they
werent in a committed relationship. They studied 459 unmarried college students with an online
questionnaire. Sexting is equally common in men and women, but men are more likely to sext
when they want sex. (Journal Sex Research, 31:1-9, 2016)
THE FEMALE CONDOM IS A BUST

In 1990, Danish inventor Lasse
Hessel developed the female
condom a latex sleeve with rings at
both ends as a contraceptive device
for women to prevent pregnancy and
sexually transmitted diseases. In
spite of enthusiastic endorsement by
the World Health Organization, it is
not a popular form of birth control,
particularly in the United States. The
female condom is about four times

more expensive than the
traditional male condom. It is also
associated with partner distrust,
cultural stigma about sex, lack of
spontaneity, poor sensation and
technical difficulties inserting the
device. The demand for the female
condom has decreased steadily
during the last 20 years, and it is
doubtful that condom makers will
devote sufficient resources to change
things. (The Atlantic, June 6, 2016)
24
FI TNE S S R x
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JA NUA RY 2 0 1 7
MALE
BIRTH
CONTROL
DRUG
NEARLY
READY FOR
PRIME TIME
In the 1960s and 70s the golden age

of free love men and women routinely
had unprotected sex. By 1965, 6.5 million
American women took birth control pills
for contraception, and sexually
transmitted diseases were much less
common than today. Gradually, a new
reality set in: people discovered that birth
control pills had signicant side effects
and sexually transmitted diseases
became rampant and deadly. Many
women stopped taking birth control pills,
which increased the risk of unwanted
pregnancy. Men could no longer assume
that they could have sex without
consequences. A breakthrough in male
contraception may turn back the clock.
The Parsemus Foundation has developed
a long-acting male contraceptive called
Vasalgel thats injected directly into the
penis and blocks the movement of sperm.
While it wont be like the old days, itll do.
(www.parsemusfoundation.org/projects/
vasalgel/)
Until recently, most women had a healthy bush that signaled men that they were
nearing the Promised Land. Thats changed. Most women shave off pubic hair completely
or drastically trim it. Tami Rowen and coworkers from the University of California, San
Francisco completed a large nationally representative study of pubic hair grooming habits
of American women. Nearly 84 percent groomed their pubic hair, while only 16 percent
never groomed. Middle-aged and older women were less likely to groom than women 18
to 24 years. Educated women those with either some college or college degrees
were more likely to groom than less educated women. White women were more
likely to groom pubic hair than women of other races. Groomers were also more
sexually adventurous and were more likely to participate in anal sex,
giving and receiving oral sex, and giving and receiving oral-anal sex.
(JAMA Dermatology, published online June 29, 2016)
ERECTILE DYSFUNCTION
LINKED TO HIGH
BLOOD PRESSURE
High blood pressure dened as a systolic blood
pressure above 140 mmHg or a diastolic pressure above
90 mmHg increases the risk of erectile dysfunction by
74 percent according to a meta-analysis of 40 studies
and more than 120,000 people by researchers from Xian
Jiaotong University in China. The link was greater for men
living in North and South America than in Europe, Africa or
Asia. High blood pressure is a marker of poor metabolic
health that affects the function of blood vessels in the penis
and the risk of blood vessel disease. Twenty-nine percent
of U.S. men have high blood pressure, but only 59 percent receive treatment. Hypertension increases the risk of
heart attack, stroke, heart failure, kidney failure and erectile
dysfunction. If you have high blood pressure, do something
about it. (Andrologia, published online August 5, 2016)
Vitamin D Deciency Linked

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

DURING HIGH-POWER
TRAINING
Caffeine (6 milligrams per kilogram of bodyweight) increased power output

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

AND PHYSICAL PERFORMANCE
Caffeine found in coffee, cola, tea, energy drinks, plants and chocolate
is a favorite stimulant of physically active people. It stimulates the central
nervous system by blocking adenosine receptors and enhances the effect of
adrenaline (epinephrine). Caffeine may improve endurance, muscle strength
and endurance, and sprint speed. A literature review led by Tom McLellan from
TM McLellan Research in Canada concluded that moderate levels of caffeine
(less than 400 milligrams) increase alertness, reaction time, attention and
focus. Caffeine protects nerve cells, so it has long-term benets on memory.
The diuretic and cardiac stimulating properties of caffeine increase the risk
of abnormal heart rhythms. Higher doses can cause anxiety and insomnia.
(Neuroscience & Biobehavioral Reviews, published online September 6, 2016)
26
FI TNE S S R x
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LEUCINE
ENHANCES FAT
METABOLISM
Leucine is an essential amino acid that

provides calories, builds proteins and chemically signals key metabolic pathways. Higher
dietary intake of leucine is linked to a reduced
risk of obesity. Researchers from Suzhou
University in China, in a study on mice fed
a high-fat diet, found that long-term leucine
supplementation enhanced fat metabolism,
prevented fat and weight gain, reduced fat accumulation in the liver and increased brown fat
activity. Leucine activates the mTOR path-
way, which is important for muscle protein

synthesis. It stimulates brown fat, which helps
regulate bodyweight by converting food energy
to heat instead of storing it as fat. Leucine is
an important supplement. Whey protein is high
in leucine, but athletes benet from additional
leucine supplements (about three grams per
protein shake). (Food & Nutrition Research, published online September 9, 2016)
High Doses of Antioxidant

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

CAPACITY AND BODY
COMPOSITION IN ENDURANCE
AND POWER ATHLETES
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid
leucine. Some studies found that HMB prevented muscle protein breakdown, stimulated muscle growth and promoted fat breakdown. Krzysztof Durkalec-Michalski
and Jan Jeszka from Poznan University in Poland found that 58 well-trained athletes
taking 3,000 milligrams of HMB (the same amount fount in Advanced Molecular
Labs Muscle Growth Post-Workout Stack) daily for 12 weeks showed increases in
maximal oxygen consumption and decreased fat mass, compared to a placebo
(fake HMB). Creatine kinase a marker of muscle breakdown was also
lower with HMB. HMB improves aerobic capacity, reduces body fat, prevents muscle breakdown and increases peak power output, so it would be an effective supplement for athletes. (Journal Strength Conditioning Research, 30: 2617-2626, 2016)
JAN U ARY 2017
FITN ESS R x
for MEN
27
FitRxWarmUP
NUTRITION
BY
CINNAMON IMPROVES BLOOD SUGAR REGULATION

Some of the simplest foods are sometimes the healthiest.
Cinnamon is a popular kitchen spice used to flavor oatmeal, desserts, coffee and hot chocolate. It also promotes insulin metabolism
and improves blood sugar control. Cinnamon contains antioxidants
called phenols that decrease inflammation and promote blood vessel health. Its active ingredient is cinnamic acid, which is also
found in fruits, vegetables and flowers.
Chinese researchers found that cinnamon extract
improved blood sugar regulation in people with type 2
diabetes. Even small doses of cinnamon were helpful. People who consumed 120 milligrams
per day of cinnamon for three months

showed reduced blood sugar, triglycerides (blood fats) and hemoglobin A1c
(a marker of long-term blood sugar regulation). Including cinnamon in the diet might reduce
the risk of heart disease and diabetes. Try sprinkling a teaspoon of cinnamon on your oatmeal at
breakfast. (Nutrition Research, 32: 408-412, 2012)
HIGH-PROTEIN DIETS REDUCE FAT

WITHOUT HARMING KIDNEY FUNCTION
A landmark study led by Stuart Phillips from McMaster University in Canada
showed that young men consuming a low-calorie, high-protein diet (2.4 grams of
protein per kilogram of bodyweight per day) combined with an intense exercise
program gained lean body mass while losing fat, compared to a group with normal
protein intake (1.2 grams per kilogram). While the changes were remarkable, the
possible side effects of a high-protein, weight-loss diet are unknown. A study led
by Claire Berryman from the U.S. Army Research Institute of Environmental

Medicine in Natick, Massachusetts found that a diet high in plant and animal
proteins reduced abdominal fat without affecting kidney function. People can
safely and effectively follow a low-calorie, high-protein diet to lose weight. (American
Journal of Clinical Nutrition, 104:743-749, 2016)
NUT CONSUMPTION
LINKED TO REDUCED
INFLAMMATION
Inflammation, as determined by blood measures
such as elevated C-reactive protein, interleukin 6 and
tumor necrosis factor receptor 2, is linked to poor
metabolic health. Inflammation increases the risk of
the metabolic syndrome, a group of symptoms that
include high blood pressure, insulin resistance, elevated blood insulin, abnormal blood fats, abdominal
obesity and blood-clotting abnormalities. It is also
linked to lower cardiorespiratory fitness, fatty liver
and reduced lung function. Zhi Yu from Brigham
and Womens Hospital in Boston, in a study of
more than 5,000 people in the Nurses Health
Study, found a link between greater nut consumption and reduced inflammation. Substituting three
servings of nuts per week for red meat, processed
meat, eggs or refined grains can substantially
decrease inflammation. (American Journal of
Clinical Nutrition, 104:722-728, 2016)
28
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
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BY
NUTRITION
Beetroot Has Small Effect on Recovery

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

IMPROVES ENDURANCE WHEN CARB
brain depends on carbohydrates for fuel
STORES ARE LOW andThe
the body uses carbs almost exclusively for
energy at exercise intensities above 65 percent of
maximum effort. Carbohydrate stores in the muscles, liver and blood decrease progressively during
prolonged exercise. This can lead to extreme physical and mental fatigue. A CHO mouth rinse stimulates a group of sensory receptors in the mouth,
which are linked to reward and motor control. A carbohydrate mouth rinse can improve endurance performance in carbohydrate-depleted athletes
according to Adriano Lima-Silva from Federal
University of Pernambuco in Brazil, and co-workers.
Subjects rode a stationary bike for 30 minutes, followed by a 20-kilometer time trial when fed normally, after a 12-hour fast and after a 12-hour fast while
carbohydrate depleted, while on the bike. During
each session, subjects took a carbohydrate mouth
rinse at fixed intervals during exercise. The mouth
rinse improved endurance performance by nine

percent when athletes were carbohydrate
depleted. A carbohydrate mouth rinse might prevent fatigue during the later phases of a marathon
or triathlon, or during repeated workouts on the field
in sports like football or soccer. (Medicine Science
Sports, 48:1810-1820, 2016)
EATING RAW OR ROASTED FISH

INCREASES THE RISK OF GOUT
Inflamed joints, kidney stones and kidney cell deterioration characterize gout, caused by high blood
uric acid levels. Lifestyle risk factors include obesity, as well as meat and beer consumption. Eating raw
or roasted fish also increases the risk of elevated uric acid according to Japanese researchers. They
studied nearly 500 men for three years. Men consuming high amounts of raw or roasted fish had the
highest uric acid levels, while those consuming fried or boiled fish had normal uric acid levels. (Nutrition,
Metabolism, and Cardiovascular Diseases, 26: 778-785, 2016)
LEAN &
MEAN
FOR 2017
By Thomas Fahey, Ed.D.

Photography by Jason Ellis
LEAN &
MEAN
FOR 2017
Muscle-Building,
Fat-Incinerating
Total Body Workout
with Jeff Seid
Its New Years resolution

time! You have plenty of
time to get into peak beach
shape for the spring and
summer. Fortunately, breakthroughs
in sports science make it possible to make
gains in 12 weeks that used to take six months
to a year. IFBB professional bodybuilder,
tness model, and personal trainer Jeff
Seid demonstrates a scientically based
high-intensity training program that brings
lightning-fast results. The program has
three elements: a high-intensity, explosive
weight-training program; a core-stiffening
program that incorporates revolutionary new
biomechanics research; and a high-intensity
interval training program that melts fat, builds
power, and packs on muscle.
High-intensity, explosive training (HIET)
is the key to rapid gains in aerobic capacity,
muscle mass, strength, power and fat loss
that will take your tness to the next level.
Most guys spin their wheels when trying to
build muscle and cut fat. They go through
the motions but dont reap the rewards of
superior tness. HIET turns on biochemical
32
pathways that builds strength and power,

triggers muscle hypertrophy and mobilizes
fat-burning hormones that give you that lean,
athletic look. This type of training is not for the
faint of heart. Combine high-intensity training
with protein and amino acid loading and you
will make faster progress than you thought
possible.
Science is changing the way we train.
HIET ts the bill for a training method that
builds muscle strength and size rapidly,
promotes fat loss, develops tness quickly,
activates anabolic hormones and creates
long-term changes in muscles that promote
lifelong tness. HIET turns on a metabolic
pathway called mTOR (mammalian target
of rapamycin) that regulates muscle growth
and repair. It also maximizes the time the
muscle tissue is under tension, which is vital
for muscle hypertrophy. HIET builds muscle
satellite cells, which are genetic structures
that increase the ability of the muscles to
make new proteins. HIET triggers the release
of growth hormone, IGF-1, testosterone, and
epinephrine that streamlines the body by
promoting muscle growth and reducing fat.
JA NUA RY 2 0 1 7
Training at peak power output will give you the

explosive tness of a freight train.
What is high-intensity, explosive training?
HIET involves three sets of 10 repetitions
per exercise using moderate loads (75 to 85
percent of one-rep maximum) and performing
reps explosively. Many of the exercises in
the program force you to stabilize the spine,
which promotes core stiffness important
for powerful movements. The program is
supplemented with high-intensity interval
training (HIIT) that involves maximal intensity
intervals performed on an elliptical trainer,
stationary bike, treadmill or track.
HIET and HIIT programs are exhausting
and difficult. Unlike other programs, you will
see amazing changes in only 12 weeks. This
is not hype or tness media nonsense the
program works. This is for dedicated people
who want to get into training shape quickly.
THE SCIENCE BEHIND HIGH-INTENSITY

EXPLOSIVE TRAINING
Increasing strength is simple: make the
muscles work against increased resistance.
Muscle strength is highly related to muscle
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BARBELL
INCLINE
PRESS:
in gains in muscle mass and

strength. Performing standard
bodybuilding exercises explosively
creates high levels of metabolic
stress for prolonged periods that
triggers cell inammation and
promotes increases in muscle
mass and strength.
HIET programs promote weight
loss. Many recent studies have
shown the power of high-intensity
interval training for increasing
metabolic rate and reducing body
fat. HIET workouts are consistent
with the kinds of exercises that
produced rapid weight loss while
maintaining muscle mass. The
combination of explosive weight
training and high-intensity interval
training are a magic combination
that trigger rapid fat loss.
Combining HIET with HIIT will
provide astounding results in only
12 weeks.
PROMOTING MAXIMUM SPEED

AND POWER OUTPUT DURING
WORKOUTS
Keeping
the barbell
high on the
chest, press
it upward
explosively
and then
return to
the starting
position.
Maximizing speed, resistance,

and power output during training
sciences has been more art than
science until recently. A training

device called The Beast is a lowcost three-plane accelerometer that
measures movement speed, power
output, and force during most
exercises (https://www.thisisbeast.
com). The Beast is a magnetic
sensor worn on the wrist or body
or attached to a metal bar that
accurately measures speed and
distance during common exercises.
Information is transmitted to a
smartphone, which gives you repby-rep feedback of each set. After
the workout, training information
is transmitted to the Cloud so
that you can track progress and
adjust your workouts to optimize
power output. This device does
for weightlifting and bodybuilding
what GPS apps do for walking,
running, and cycling.
BUILDING CORE STIFFNESS

Until recently, most personal
trainers and coaches thought that
sit-ups were the key to a t, at
midsection. They have been the
mainstay of abdominal exercise
for more than 100 years. Thats
changed not only are sit-ups
PUSH PRESS IN POWER RACK: With the weight racked

at chest level, bend your knees and forcefully push the weight
overhead with your legs and shoulders until your arms are
extended, then return to the starting position. Push the weights
as explosively as possible.
size. The best way to increase muscle size is

through high-tension explosive weight-training
exercises. The HIET program uses a wellrounded assortment of standard bodybuilding
exercises that you perform explosively using
good form.
HIET increase muscle mass and strength at
an incredibly fast rate. Canadian researchers,
led by Tim Shepstone, and a series of studies
led by Prue Cormie from Appalachian State
University in North Carolina found that
high-speed training increased muscle crosssectional area and the size of fast-twitch motor
units (muscle bers and their nerve) better than
slow speed training. High-speed contractions
cause greater disruption at the cell level, which
promotes muscle protein synthesis and causes
larger increases in muscle mass and strength.
We are beginning to understand why highintensity explosive training works so well. HIET
creates high levels of metabolic stress that
include the release of inammatory chemicals
such as prostaglandins and free radicals (i.e.,
reactive oxygen species) that combine with
other chemicals and cell structures to trigger
cell damage. Cell damage from these chemicals
stimulates protein synthesis, which results
34
JA NUA RY 2 0 1 7
LEG PRESS: From a seated position, place your feet on the

pedals or platform of the leg press machine. Push your legs
forcefully and explosively until they are nearly fully extended and
then return to the starting position. Repeat.
not the best ab exercise, they

can be dangerous. Do enough of
them and you will probably be a
candidate for back surgery. The
best strategy for building a rm,
toned midsection is to develop all
the muscles of the core the abs,
back, side stabilizers and hips. Build
these muscles as a functioning
unit so they learn to work together
harmoniously and you will have
a strong core to promote powerful
movements on the playing eld.
Key exercises in the program,
such as hanging leg raises, pullups, push press in the power rack,
standing dumbbell curls, standing
cable yes, standing cable triceps
extensions, standing high cable
rows and walking lunges require
a stiff core and neutral spine that
promote core stiffness. During these
exercises, the muscles create a
link between joints that scientists
call the kinetic chain. What this
means is that every joint movement
depends on other joints in the body
to stabilize or assist in a particular
movement or series of movements.
The key to these linked movements
is the midsection the abdominal
muscles, deep side stabilizing
WALKING LUNGES: Stand with your

feet shoulder-width apart and the bar
resting on the back of your shoulders with
your hands holding the bar in that position
or hold a dumbbell in each hand. Lunge
forward with one leg, bending it until the
thigh is parallel to the oor. The heel of the
lead leg should remain on the ground. Do
not shift your weight too far forward or let
the knee move out past the toes, and then
repeat the exercise using the other leg.
Repeat until you have lunge-walked for
10 repetitions. Keep your back and head as
straight as possible and maintain control
while performing the movement.
PULL-UPS: Use a pull-up bar or assisted
pull-up machine. Grasp the bar with a
pronated grip (palms away from your body)
and hang with elbows fully extended. Pull
your body up until your collarbone reaches
the bar. Return to the starting position and
repeat. Use a spotter or assist machine if
you cant do 10 reps. Suspend weights from
a weight belt when you can do more than 10
repetitions.
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HANGING LEG RAISES: While hanging

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

machine, grasp handles with arms extended
and then pull them explosively toward your
chest. Return to the starting position and
repeat.
36
JA NUA RY 2 0 1 7
HIGH-INTENSITY INTERVAL TRAINING (HIIT)

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

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

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

EXTENSIONS WITH ROPE ATTACHMENT:
Standing, facing away from the high pulley machine,
grasp the rope handles. Extend your elbows fully
and then return to the starting position. Repeat. Train
explosively but use good form.
Canadian researchers found that six sessions of highintensity interval training on a stationary bike enhanced
endurance, maximal oxygen consumption, muscle
glycogen and mitochondrial capacity (mitochondria are
the powerhouses of the cells). The subjects made these
amazing improvements by exercising only 20 minutes
over a period of two weeks. Each workout consisted of
four to seven repetitions of high-intensity exercise on a
stationary bike. Each repetition consisted of 30 seconds
at near maximum effort. Follow-up studies showed
that practicing HIIT three times per week for six weeks
improved endurance and aerobic capacity just as well
as training ve times per week for 60 minutes. These
studies (and more than 60 others) showed the value
of high-intensity training for building aerobic capacity
and endurance. You can use interval training in your
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The program involves interval training

two to three days per week and weight
training three days per week. For best
effect, do intervals and weights on
separate days.
Interval Training: Practice HIIT on
an elliptical trainer or stationary bike
two to three days per week for 10 to 20
minutes each workout: Sprint for 20 to 60
seconds at 100 percent of maximum effort
on a stationary bike or elliptical trainer,
followed by light recovery exercise for two
to four minutes. Each workout, do six to 10
sets of these maximum sprints.
High-Intensity Explosive Training:
Do three sets of 10 repetitions of the
following exercises, resting at least one
minute between sets. Rest long enough
to recover between sets. Your goal is to
achieve maximum power output for your
chosen weight. Some people may need
to rest as long as ve minutes between
sets. Use a weight that allows you to
complete the sets with some difficulty
(75 to 85 percent of maximum effort; one
repetition maximum, 1RM). Use good form
for each exercise but try to perform each
rep explosively.
SETS X REPS
REST BETWEEN
SETS & EXERCISES
Barbell incline press

Push press in power rack
Leg press
Walking lunge
Pull-ups
Hanging leg raises
Seated row
Standing barbell curls
Standing cable yes
Standing triceps cable extensions
Standing high cable rows
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
1 to 5 minutes
STANDING
HIGH CABLE
ROWS:
Stand facing
a crossover
cable machine
and hold a
handle in each
hand at chest
level. Pull the
handles toward
your body and
then return to
the starting
position.
Repeat.
SIMPLE NUTRITIONAL STRATEGY FOR

MUSCLE HYPERTROPHY AND MAXIMUM
FAT LOSS
This is an exhausting workout, so you
need energy. You can build muscle and
control appetite and body fat at the same
time by consuming a shake containing
25 grams of whey protein, three grams of
the amino acid leucine and ve grams of
creatine monohydrate mixed with water,
milk or juice. The nutrients in this simple
shake combined with the training program
will help you build muscle and cut fat.
TRAIN INTENSELY AND FIRM-UP QUICKLY

It is no problem to gain muscle and
lose fat fast if you follow a few basic
principles and stick with the program.
More importantly, you can maintain your
new weight. If you start today, eight weeks
from now there will be a new you. You
will be thinner, vibrant, healthier and look
terric. The ball is in your court promise
to make tness and diet priorities in your
life and you will achieve the kind of body
you want.
38
LEAN &
MEAN
COMBINING HIGH-INTENSITY EXPLOSIVE

TRAINING WITH HIGH-INTENSITY
INTERVAL TRAINING
EXERCISE
FOR 2017
favorite aerobic exercise. In fact, the type

of exercise you select is not important
as long as you exercise at near maximal
intensity.
REFERENCES:
Bottaro, M, et al. Effect of high versus low-velocity
resistance training on muscular tness and functional
performance in older men. Eur J Appl Physiol. 99:257264,
2007.
Cormie, P., et al. Optimal loading for maximal power
output during lower-body resistance exercises. Med. Sci.
Sports Exerc. 39: 340349, 2007.
Cormie, P. Inuence of strength on magnitude and
mechanisms of adaptation to power training. Med. Sci.
Sports Exerc. 42: 15661581, 2010.
Cronin, JB, et al. Force-velocity analysis of strengthtraining techniques and load: Implications for training
strategy and research. J Strength Cond Res. 17:148-155,
2003.
De Vos, NJ, et al. Optimal load for increasing muscle
power during explosive resistance training in older adults.
J Gerontol A Biol Sci Med Sci. 60:638-647, 2005.
Fahey, TD, P Insel, and W Roth. Fit and Well. New York:
McGraw Hill, 2015 (11th edition).
Gaesser, GA and SA Siddhartha. High-intensity
JA NUA RY 2 0 1 7
interval training for health and tness: can less be more? J

Appl Physiol 111: 15401541, 2011.
Mastropaolo, JA. A test of the maximum-power
stimulus theory for strength. Eur J Appl Physiol 65:415-420,
1992.
Paavolainen, L, et al. Explosive-strength training
improves 5-km running time by improving running
economy and muscle power. J Appl Physiol. 86:1527-1533,
1999.
Sale, DG, et al. Neuromuscular function in weighttrainers. Exp Neurol. 82:521-531, 1983.
Seger, JY and A. Thorstensson. Effects of eccentric
versus concentric training on thigh muscle strength and
EMG. Int J Sports Med. 26:45-52, 2005.
Shepstone, TN, et al. Short-term high- vs. lowvelocity isokinetic lengthening training results in greater
hypertrophy of the elbow exors in young men. J Appl
Physiol 98: 17681776, 2005.
Zehr, EP and DG. Sale. Ballistic movement: Muscle
activation and neuromuscular adaptation. Can J Appl
Physiol. 19:363-378, 1994.
FitRxTRAINING
THE
600-REP
KILLER LEG
WORKOUT
with Kris Gethin
Get Tough!
Are you Man
Enough?
Kris Gethin, the CEO and founder of Kaged Muscle
supplements, believes in training hard, being as
healthy as possible, and that its essential to fuel
your body as naturally as you can. The founder of
the DTP (Dramatic Transformation Principle), which
is a combination of reps, weights and workout
techniques to transform the physique, is host of the
most watched transformation training series on the
web via Bodybuilding.com.
The natives of Wales said there are several
reasons why many have ocked to his methods and
workouts. I promote health with the supplement
line, and thats why when people take them they say
they feel so much better, he said. But I feel more so
than anything, Im the only person that actually does
daily video trainers, the only person who actually
transforms with them. So whether Ive done the
muscle-building trainer or the Four Weeks to Shred,
I am the one thats doing it with them every single
day. Im their personal trainer, Im their training
partner and Im with you every single day.
40
JA NUA RY 2 0 1 7
BY LISA STEUER
PHOTOGRAPHY BY JASON ELLIS
JAN U AR Y 2017
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FitRxTRAINING
FINDING FITNESS
Kris raced motocross for 10 years, but it
was a back injury that led him to focus on
bodybuilding. He found that even after going
to many specialists, nothing alleviated the
back pain until he started doing rehab with
resistance training.
From there, Kris went to college to study
health and sports therapy, eventually
becoming a personal trainer and massage
therapist, moving to Australia and opening
his own gym, becoming a natural pro
bodybuilder, personal trainer, tness writer
in magazines and of books, editor-in-chief of
Bodybuilding.com and more.
These days, Kris is very versatile with his
training. He generally trains two to three days
on and then takes a day off. But sometimes if
he feels like training six days straight, he will.
Ill normally do one muscle group. If I do pair
up muscle groups, it would be something like
chest and abs, he said.
For legs, Kris will normally split them up as
well. But when it comes to hamstrings, he will
do deadlifts with that workout. I feel theres
a very strong crossover between hamstrings,
glutes and lower back.
As far as cardio, Kris will perform it twice
a day all year round, but never does fasted
cardio, even in the morning. It doesnt
make sense to me to do cardio when my
metabolism is at its slowest or when Im
catabolic, because Im trying to build muscle.
His cardio exercise will always change it
could be anything from swimming, mountain
biking, paddleboarding to running or the
StairMaster.
I like to eat, so by doing a lot of cardio
activity, I can eat more, said Kris. But my
priority now, especially as we get older,
is always health. So Im always doing my
42
best to be as healthy as I possibly can and

obviously my heart needs to be strong.
Something he might eat before cardio
includes Kaged Muscles Re-Kaged, because
thats the worlds fasted digesting protein
so it gives you a sufficient insulin spike,
requiring no carbohydrates, he said.
SUPPLEMENT AND
LIFESTYLE CHANGES
Kris founded Kaged Muscle supplements
because he wanted to create supplements
with high-quality ingredients that are
patented and third-party tested (unlike some
other companies, Kaged Muscle products are
sent to an outside company to completely
take over and make a full and extremely indepth assessment).
I wanted to go as naturally as possible
because we eat a certain way for our health
and we exercise to promote health benets,
and supplements should be no different, said
Kris. Thats why I decided to launch Kaged
Muscle, and its been a great response so far.
Once he started taking the supplements
and making a number of lifestyle changes,
Kris noticed huge differences. I found that
my body was able to respond so much more
to building muscle and burning fat, and I
was putting my body under less stress when
it came to dieting and extensive amount of
cardio, and I used to eat a lot of food the
typical bodybuilder mentality of eat as much
as possible, he said. But now I nd that Im
able to recover much easier, and I dont need
to eat as much food as I once did.
As for the lifestyle changes that have
made a difference for him, Kris says he is
not as toxic now. These changes include
only eating organic food, not overcooking any
vegetables and eating as raw as possible,
JA NUA RY 2 0 1 7
making sure that he has the windows open

and is never in an air-conditioned conned
unit, only drinking bottle or ltered water,
and mainly consuming a pescatarian diet
(vegetarian diet with sh).
Thats why these supplements kind
of go hand-in-hand because I didnt want
any impurities, I didnt want any generic
ingredients, and I didnt want any articial
colors or dyes or anything like that.
ON BUILDING LEGS
Kris said leg day is his favorite because it
feels like its a challenge because not only it is
hard on you physically your brain denitely
gives out before your body. Sometimes
you want to stop three reps short, so its a
challenge to really make sure you embrace the
pain to get through it. And once you do, you
feel so much more better.
If legs are a weak point for you, Kris
suggests taking the day off before the workout
or the day after, so that all the nutrients you
are consuming are either fueling that workout
or helping with recovery from that workout.
I also suggest that you do your cardio after
your workout, said Kris, adding that if you are
going to do cardio, you should do at least 15
minutes to remove the body of all the toxins and lactic acid. If you
can shift away the lactic acid, the body will uptake the nutrients
that much more efficiently, and especially if your blood is owing
through the localized area much more efficiently, so it shuttles
those nutrients that much faster. And the faster you recover, the
faster youre going to be able to build muscle.
JAN U ARY 2017
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FitRxTRAINING
THE WORKOUT
Kris believes in high reps and high volume for best results and to alleviate inammation. For me, training is therapy, he said.
In this particular intense workout, both high reps and low reps are performed. Your body does go into a survival mode. It will grasp onto
every single muscle ber possible just to survive those last few reps. And its very intense on your cardiovascular system.
With his style of training, Kris said that he has naturally been able to maintain an increase of one to two pounds of lean muscle tissue per
year for the last 17 years.
[This workout] denitely separates the men from the boys, he said.
For those who are looking to modify this workout or maybe are newer to a tness program, Kris suggests following the program to your
intensity. Use a weight that would allow you to reach failure at these reps, he said. Maybe you need to take a little bit more rest between sets
allow yourself to ease into it and just train knowing the intensity that you can put into it.
SOMETIMES YOU
WANT TO STOP THREE
REPS SHORT, SO ITS A
CHALLENGE TO REALLY
MAKE SURE YOU
EMBRACE THE PAIN TO
GET THROUGH IT. AND
ONCE YOU DO, YOU FEEL
SO MUCH MORE BETTER.
Leg Press: 50 reps

Superset with
Hack Squats: 50 reps
Rest for 45 to 60 seconds.
Increase weight slightly and perform:
Leg Press: 40 reps
Superset with
Rest for a minute and 15 seconds
Leg Press: 30 reps
Superset with
Rest for a minute and 30 seconds
Leg Press: 20 reps
Superset with
Rest for a minute and 45 seconds.
Leg Press: 10 reps
Superset with
Rest.
Leg Press: 10 reps
Superset with
Decrease weight and continue in this
fashion, going back up to 50. Decrease
weight slightly each time and rest for
about a minute and 30 seconds to a
minute and 45 seconds in between.
After nishing the leg press and hack
squats, perform the seated calf press
and then standing calf press in the same
manner.
When you reach failure, rest pause and
then continue until you nish all reps.
For leg press, maintain a wide stance
near the top of the platform for the rst
half. When declining the weight, hold a
slightly narrower shoulder-width stance at
the bottom of the platform.
44
JA NUA RY 2 0 1 7
KRIS KAGED MUSCLE SUPPLEMENT STACK

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

To purchase Kaged Muscle supplements and to check out Kris Gethins
video series, visit kagedmuscle.com.
Be sure to check out Kris 8-week Hardcore Video Trainer, which will launch
at the end of December. For more information, visit kagedmuscle.com.
Find out more about Gethin Gyms at gethingyms.com
You can also contact Kris via Instagram and Facebook.
JAN U ARY 2017
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45
CUTTING-EDGE RX
DOPA RUSH: MAXIMIZER)

TM
(DOPAMINE
FEEL THE RUSH

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

The capacity of dopamine to trigger feelings of pleasure also makes the dopamine
system vulnerable to manipulation by certain types of addictive drugs like cocaine,
prescription drugs like Adderall, and behaviors such as gambling which all stimulate
feelings of pleasure by increasing dopamine activity within the brain. Regrettably, a
physical dependence for this enjoyable stimulus can develop, making it extremely
difficult to overcome many of these addictions. In fact,
according to the Drug Enforcement Agency (DEA),
approximately 1.5 million Americans are addicted to
cocaine, and nearly 80 percent of those trying to quit
ENERGY
will relapse within the rst six months of trying. In
addition, there are an astounding 4 million American
FOCUS
children who are prescribed drugs like Adderall
MEMORY
for attention-decit/hyperactivity disorder (ADHD),
despite mounting evidence suggesting that combined
ALERTNESS
therapeutic approaches lowers the need for these
ATTENTION
potent psychotropic drugs.1 Adding to this problem
CREATIVITY
are many high school and college students, who use
dopamine-enhancing prescription drugs to increase
CONFIDENCE
their ability to concentrate for longer periods of time,
MOOD
enhancing their capacity to study for exams. Then
there is also the chronic use of other drugs, such as
MOTIVATION
marijuana, that appear to reduce the brains response
LIBIDO
to dopamine lowering motivation and sensitivity
WEIGHT
CONTROL
to rewards, ultimately increasing the reaction to
emotional stress and irritability.2
INCREASES:
46
JA NUA RY 2 0 1 7
ALLEVIATE ADDICTION
The new breakthrough product DOPA RUSH from
Advanced Molecular Labs (AML) has been scientically
formulated with natural ingredients to address all of the
aforementioned addiction issues. DOPA RUSH does this
by suppressing the incessant craving for addictive drugs
and behaviors, by naturally boosting the production
of dopamine thus mitigating the urge to crank up
dopamine levels with harmful substances, or behavior,
while perhaps even alleviating the harmful effects that
smoking pot has on dopamine function in the brain.
REINVIGORATE COMPLETELY WITH

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

DANGEROUS PSYCHOSTIMULANT DRUGS
The ability to crank up dopamine production for performance
enhancement has already been established with a class of drugs
known as psychostimulants. Altogether, these drugs effectively
overcome fatigue while restoring focus and motivation. In fact,
JAN U ARY 2017
FITN ESS R x
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47
CUTTING-EDGE RX
recent ndings5 have shown that the use
of the psychostimulant bupropion, which
inhibits neuronal reuptake and degradation
of dopamine, improves performance
during exercise, particularly in very warm
temperatures. In fact, the consumption of
the highest dosage of bupropion enabled
subjects to maintain a higher power output
than the placebo group, yet only at elevated
temperatures. Interestingly, the test subjects
who consumed bupropion performed a
signicantly greater amount of work, while they
reported no changes in the rate of perceived
exertion. This phenomenon suggests an
altered motivation or drive to continue exercise
brought on by an increase in dopamine levels,
as this would tend to decrease CNS fatigue and
perceived exertion, despite exercising in a hightemperature environment.
Interestingly, the consumption of the
dopamine precursor L-tyrosine, which also
boosts dopamine production6, has also been
shown to improve exercise performance
in warmer temperatures, where subjects
performed an exercise test while consuming
either a placebo or L-tyrosine in a doubleblind manner, one hour before cycling to
exhaustion in 86 degrees Fahrenheit.7 The
results showed the L-tyrosine-consuming
group exercised for 16 percent longer,
compared to the placebo group while
showing no increase in the rate of perceived
exertion, despite a longer exercise time.
This is the same result seen in the previous
study, where test subjects consumed the
psychostimulant bupropion indicating
that L-tyrosine intake had a similar impact
on dopamine levels, which enhanced
motivation and determination to exercise. So,
consuming 2,000 milligrams of the potent
dopamine activator L-tyrosine the exact
amount found in DOPA RUSH mimics
the strong performance-enhancing effect
of psychostimulants, yet in a much more
natural, safer manner.
CONSUMING 2,000
MILLIGRAMS OF THE
POTENT DOPAMINE
ACTIVATOR L-TYROSINE THE EXACT
AMOUNT FOUND IN
DOPA RUSH
MIMICS THE STRONG
PERFORMANCE-ENHANCING EFFECT OF
PSYCHOSTIMULANTS,
YET IN A MUCH MORE
NATURAL, SAFER
MANNER.
GET AN EXTRA JOLT OF

DOPAMINE WITH DOPA RUSHs
THEACRINE (AS TEACRINE)
L-TYROSINE BUILDS
BRAIN POWER
In addition to boosting exercise performance,
L-tyrosine intake can also enhance mental
performance just as impressively. In fact, one
study by Thomas et al. found test subjects
who consumed 2,000 milligrams of L-tyrosine
showed a vastly improved memory.8 While a
second study found that consuming the same
amount of L-tyrosine apparently also improves
creative thinking, as test subjects who were
given 2,000 milligrams of L-tyrosine showed
an enhanced capacity to perform convergent
thinking indicating that 2,000 milligrams of
L-tyrosine likely improves creative thinking, as
convergent thinking indicates a greater capacity
for creative thinking.9 Thats the same amount
found in DOPA RUSH.
48
muscle, it is caffeines ability to stimulate

the CNS that impacts the mental aspect of
training, inuencing overall mood and wellbeing. Caffeine stimulates the CNS, in part, by
inhibiting the adenosine receptor in the brain.
The inhibition of this receptor triggers the
release of dopamine.10 The surge of dopamine
from caffeine consumption will amp-up your
neurochemistry for superior concentration
and intensity while training in the gym. In
fact, studies have shown that 200 milligrams
of caffeine is the optimal dose for elevated
mood and focus11,12 the same amount found
in DOPA RUSH! Additionally, the plateauing
effect of caffeine on mood is believed to match
the adenosine receptor effects on dopamine
areas of the brain, and their involvement
in the feelings of well-being.13 Moreover,
additional studies have shown that similar
doses of caffeine, at around 200 milligrams,
also improved cognitive function, both during
and after strenuous exercise, while enhancing
concentration and this improved cognitive
ability correlated with improved dopamine
production within the brain.
MILD CAFFEINE DOSAGE IN DOPA

RUSH IMPROVES OVERALL
MOOD AND COGNITIVE FUNCTION
Caffeine is one of the powerful components
in DOPA RUSH, enhancing dopamine
production. While caffeine is normally used
as an ergogenic aid to improve exercise
performance by increasing muscular
contraction force and energy production within
JA NUA RY 2 0 1 7
Although caffeine is a remarkable performance-enhancing supplement that can raise

dopamine levels on its own, combining caffeine
with theacrine apparently heightens dopamine
production even more so, further improving
energy and reducing fatigue. Theacrine is a
protoalkaloid, with a similar chemical structure
to caffeine that triggers dopamine release in a
similar fashion to caffeine, increasing arousal
and motivation. This effect was shown in an
initial study where theacrine increased energy,
diminished fatigue and improved concentration
just like caffeine.14 However, unlike caffeine,
which can produce a tolerance after as little
as four days of consumption15, theacrine use
for up to seven days showed no signs of desensitization indicating that the combined
intake of caffeine with theacrine should enhance mood and energy, with no decrease in
potency for longer periods of time, effectively
increasing overall arousal and focus before
hitting the gym.15 Furthermore, the combined
use of caffeine and theacrine likely stimulates
the release of greater levels of dopamine, as a
study by Kuhman et al.16 showed that combining theacrine with caffeine had a greater impact on feelings of energy and mood, relative
to the consumption of caffeine alone, indicating
an additive impact on dopamine levels. Consequently, in addition to DOPA RUSH having
200 milligrams of caffeine (the optimal dose
for elevated mood and focus!), it also has 125
milligrams of the optimal dose of theacrine as
TeaCrine, generating an even greater surge
in dopamine levels.
REFERENCES:
IMPROVED MOOD
WITH FOLIC ACID
release.21 Piperine also inhibits the enzyme

that degrades dopamine monoamine
Another key ingredient in DOPA RUSH
oxidase resulting in a surge in dopamine,
is folic acid, as some evidence links a
giving this all-important ingredient the
shortage of folic acid with sluggishness and capacity to increase dopamine amounts
depression.17 While the exact mechanisms
as well as dopamine release in the brain.22
Piperine also improves the gastrointestinal
involved in the development of depression
absorption and systematic utilization of
are not entirely transparent, some insight
comes from the observation that folic acid is the other dopamine-boosting nutrients in
DOPA RUSH which, altogether, makes
involved in the biosynthesis of the cofactor
tetrahydrobiopterin (BH4) that is required for piperine an indispensable ingredient in this
the production of dopamine. So, low folic acid dopamine-enhancing supplement.
probably results in lower dopamine levels
fostering depression, as low dopamine levels WEIGHT LOSS MADE EASIER
Enhanced dopamine levels brought
have been linked to depression characterized
about by DOPA RUSH will also improve
by a low-energy, demotivated state.18
Consequently, more folic acid from DOPA
dieting and weight loss, as evidence has
RUSH will augment the catalytic production shown that obese people tend to have an
of dopamine, delivering an overall better
underactive dopamine response to food
mental state.
intake requiring them to eat more in order
to trigger a sufficient dopamine release
MORE DOPAMINE FOR MORE
that fully rewards and satiates them.23 So,
MOTIVATION AND FOCUS?
the ability of DOPA RUSH to increase
DOPA RUSH also has 100 milligams of dopamine levels should diminish the desire
Mucuna pruriens, providing a considerable
to overeat, improving and promoting weight
amount of the dopamine precursor L-dopa, loss.
at 40 milligrams19, which is a compound
that has been shown to effectively increase TAKE DOPA RUSH WITHOUT
FOOD FOR OPTIMAL EFFECT
diminished dopamine levels particularly
In order to optimize all of the positive
in patients with Parkinsons disease, a
disease that occurs due to low dopamine.20 effects associated with DOPA RUSH,
Interestingly, an additional clinical trial also this product should be taken on an empty
indicated that Mucuna pruriens was just as
stomach to avoid any potential antagonistic
effective as some pharmaceuticals in the
effects that certain foods may have on the
treatment of Parkinsons disease, illustrating ability of DOPA RUSH to boost dopamine.
the powerful ability of Mucuna pruriens
For instance, the amino acid leucine,
to increase dopamine levels in the brain.19
found in many different protein sources,
Consequently, taking Mucuna pruriens along prevents the uptake of the dopaminewith tyrosine should bolster dopamine
precursor tyrosine into the brain, reducing
production and function even more potently, dopamine production.24 Of course, this
could potentially counteract any positive
particularly when these two dopamineinuence that DOPA RUSH would have
enhancing compounds are combined with
on dopamine production, making it pretty
caffeine and theacrine in DOPA RUSH.
clear that co-ingesting DOPA RUSH with
Overall, this potent blend will augment
any protein source loaded with leucine or
dopamine synthesis and release, giving
tryptophan is ill-advised, as this would
DOPA RUSH an extraordinary capacity to
diminish the impact of DOPA RUSH
increase dopamine activity for exceptional
on dopamine levels. As a result, DOPA
mental clarity and physical performance.
RUSH does not contain any compounds
TRIGGER MORE DOPAMINE AND
that diminish the production of dopamine.
HALT DOPAMINE DEGRADATION
Moreover, DOPA RUSH should be
WITH PIPERINE
consumed separately on an empty stomach,
DOPA RUSH is also loaded with the
to optimize the production of dopamine.
compound piperine, which is naturally found
in black pepper. Piperine triggers dopamine
release by activating the TRPV receptor in
For more information or to purchase
the brain, which stimulates the sympathetic DOPA RUSH,
nervous system, resulting in dopamine
visit www.advancedmolecularlabs.com.
For most of Michael Rudolphs career he has been engrossed in the exercise world as either an athlete (he played college
football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University
and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the
molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research
contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK leading to numerous
publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural
Biology Center doing contract work for the Department of Defense on a project involving national security.
1. Wymbs FA, Cunningham CE, et al. (2015). Examining

Parents Preferences for Group and Individual Parent
Training for Children with ADHD Symptoms. J Clin Child
Adolesc Psychol, 1-18.
2. Volkow ND, Wang GJ, et al. (2014). Decreased
dopamine brain reactivity in marijuana abusers is
associated with negative emotionality and addiction
severity. Proc Natl Acad Sci USA 111, E3149-3156.
3. Acworth I, Nicholass J, et al. (1986). Effect of
sustained exercise on concentrations of plasma aromatic
and branched-chain amino acids and brain amines.
Biochem Biophys Res Commun 137, 149-153.
4. Davis JM and Bailey SP. (1997). Possible mechanisms
of central nervous system fatigue during exercise. Med Sci
Sports Exerc 29, 45-57.
5. Roelands B, Watson P, et al. (2012). A dopamine/
noradrenaline reuptake inhibitor improves performance
in the heat, but only at the maximum therapeutic dose.
Scand J Med Sci Sports 22, e93-98.
6. Fernstrom JD and Fernstrom MH. (2007). Tyrosine,
phenylalanine, and catecholamine synthesis and function
in the brain. J Nutr 137, 1539S-1547S; discussion 1548S.
7. Tumilty L, Davison G, et al. (2011). Oral tyrosine
supplementation improves exercise capacity in the heat.
Eur J Appl Physiol 111, 2941-2950.
8. Thomas JR, Lockwood PA, et al. (1999). Tyrosine
improves working memory in a multitasking environment.
Pharmacol Biochem Behav 64, 495-500.
9. Colzato LS, de Haan AM and Hommel B. (2015). Food
for creativity: tyrosine promotes deep thinking. Psychol
Res 79, 709-714.
10. Zheng X, Takatsu S, et al. (2014). Acute
intraperitoneal injection of caffeine improves endurance
exercise performance in association with increasing brain
dopamine release during exercise. Pharmacol Biochem
Behav 122, 136-143.
11. Olson CA, Thornton JA, et al. (2010). Effects of
2 adenosine antagonists, quercetin and caffeine, on
vigilance and mood. J Clin Psychopharmacol 30, 573-578.
12. Brunye TT, Mahoney CR, et al. (2010). Caffeine
modulates attention network function. Brain Cogn 72,
181-188.
13. Lieberman HR, Wurtman RJ, et al. (1987). The effects
of low doses of caffeine on human performance and mood.
Psychopharmacology (Berl) 92, 308-312.
14. Habowski SM, Sandrock JE, et al. (2014). The
effects of TeaCrine, a nature-identical purine alkaloid, on
subjective measures of cognitive function, psychometric
and hemodynamic indices in healthy humans. Int J Med
Sci 11, 1-15.
15. Ball KT and Poplawsky A. (2011). Low-dose oral
caffeine induces a specic form of behavioral sensitization
in rats. Pharmacol Rep 63, 1560-1563.
16. Kuhman DJ, Joyner KJ and Bloomer RJ. (2015).
Cognitive Performance and Mood Following Ingestion of
a Theacrine-Containing Dietary Supplement, Caffeine, or
Placebo by Young Men and Women. Nutrients 7, 96189632.
17. Coppen A and Bolander-Gouaille C. (2005).
Treatment of depression: time to consider folic acid and
vitamin B12. J Psychopharmacol 19, 59-65.
18. Willner P. (1983). Dopamine and depression: a
review of recent evidence. I. Empirical studies. Brain Res
287, 211-224.
19. Katzenschlager R, Evans A, et al. (2004). Mucuna
pruriens in Parkinsons disease: a double blind clinical and
pharmacological study. J Neurol Neurosurg Psychiatry 75,
1672-1677.
20. Tharakan B, Dhanasekaran M, et al. (2007). AntiParkinson botanical Mucuna pruriens prevents levodopa
induced plasmid and genomic DNA damage. Phytother
Res 21, 1124-1126.
21. Marinelli S, Pascucci T, et al. (2005). Activation
of TRPV1 in the VTA excites dopaminergic neurons
and increases chemical- and noxious-induced
dopamine release in the nucleus accumbens.
Neuropsychopharmacology 30, 864-870.
22. Al-Baghdadi OB, Prater NI, et al. (2012). Inhibition of
monoamine oxidase by derivatives of piperine, an alkaloid
from the pepper plant Piper nigrum, for possible use in
Parkinsons disease. Bioorg Med Chem Lett 22, 7183-7188.
23. Stice E, Spoor S, et al. (2008). Relation between
obesity and blunted striatal response to food is moderated
by TaqIA A1 allele. Science 322, 449-452.
24. Choi S, Disilvio B, et al. (2013). Oral branched-chain
amino acid supplements that reduce brain serotonin
during exercise in rats also lower brain catecholamines.
Amino Acids 45, 1133-1142
JAN U AR Y 2017
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49
FitRx X-TREME TRAINING
By Cory Gregory
Photography by Per Bernal
METABOLISM
BOOSTING
FAT-BLASTING
WORKOUTS FOR 2017
Extreme
Training with
Cory Gregory
I have found that over the years, there are
some exercises and programming that will
just magically light up that metabolism. Its
what everyone wants so they can eat more
and get that holy grail of fitness.
I found five workouts that will pay you
back huge dividends if you bring your
A-game. Now these workouts are basic,
but not for the weak. I own one of the most
hardcore gyms in the country called Old
School Gym in Etna, Ohio, and we do a
mix of powerlifing, bodybuilding and
some CrossFit/conditioning GPP (general
physical preparation) workouts. I mix and
match all work each day. I bring five days of
metabolism magic lets go!
50
JA NUA RY 2 0 1 7
DAY 1:
Row: 250 for time

Squat: 135 for 15 reps
Complete 10 sets
100 ab wheels to nish
Starting this workout out with
the row will increase your heart
rate quickly and since getting
ripped is the name of the game
with these workouts, thats what
we want. After rowing, your
upper body will be super tapped,
so its time to hit the lower body
with a heavy squat set.
The Ab Wheel: This movement
has been the foundation for
building my six-pack and with
these workouts calling for 50
or 100 reps, youre going to get
tested real quick. Keep your
form strong, as you absolutely
have to be on your game for this
movement, no matter how tired
you feel.
JAN U ARY 2017
FITN ESS R x
for MEN
51
DAY 2:
Walking lunges with

medicine ball overhead: 400800 meters (YUP, you read
that right!) or 15-30 minutes
straight
10 x10 stiff-leg deadlift after
at 50 percent of max weight
Stiff-Legged Deadlift:
Stand with your feet
shoulder-width apart. Grasp
a barbell and let it hang in
front of your body. Keeping
your knees straight, slowly
bend forward at the waist
and lower the barbell until
you feel an intense stretch
in your hamstrings. Then,
reverse direction, contracting
your glutes as you rise
upward to the starting
position.
Walking Lunges: Step
forward with your left leg
and try to touch the ground
with your right knee. Make
sure to keep your left knee
behind the ankle. Then,
repeat with the other leg. I
used somewhere between
a 20-pound and 30-pound
medicine ball you may
want to start lighter at rst
and I held it over my head
doing walking lunges.
DAY 3:
Sled drags backward: 800

meters
Bodyweight circuit:
Max pull-ups wide
Max dips
Max push-ups
2 minutes rest
Complete 5 sets
The raw bodyweight circuit
is meant to get you strong
and ripped, and is not for the
weak. Were basically doing
push-ups, pull-ups and dips
non-stop. If youre just trying
to get strong overall and
get your connective tissues
better for heavy workloads,
this workout will do that. If
youre trying to take your
conditioning to another level
and dont want to worry about
using much equipment, this
also does that.
52
JA NUA RY 2 0 1 7
DAY 4:
Jump Rope Shredz:

10 seconds speed rope
10 seconds rest
10 minutes in duration
Bench press: 12 reps heavy
1 rope climb up: 12-15 feet
1-minute rest
Complete 6-8sets
DAY 5:
Straight Conditioning:
Jump rope: 15 seconds on, 15
seconds off for 10 minutes
Sled drags: 400 meters
Walking lunges: 400 meters
Perform 2 sets
50 ab wheels
You burn the most fat in the rst
six seconds of an exertion, which
is why this workout starts out
with HIIT-style jump roping. The
15-second rest is barely enough to
catch your breath, meaning youll
be sweating like crazy.
A former underground coal miner, Cory

Gregory worked diligently to save money to
realize his dream of opening his own gym
by the age of 20. In the last 15 years, he has
gained extensive experience and has received
a number of accolades within several aspects
of the fitness industry. Obtaining an Exercise
Specialist certificate from Columbus State,
Gregory is also NESTA nutrition coach certified
and Westside Barbell certified. In addition to
his in-depth knowledge of bodybuilding and
nutrition, he is a CrossFit Level-1 trainer and
has been featured on the cover of top fitness
magazines, including FitnessRx.
For more with Cory, visit corygfitness.com, and
follow him on Twitter @corygfitness.
JAN U ARY 2017
FITN ESS R x
for MEN
53
Cool
FitRx
THE BEST IN TRAINING,

NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
IN THIS SECTION
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CARDIO BURN
FAT ATTACK
HARD CORE TRAINING
MUSCLE LAB
SUPPLEMENT REVIEW
THE M.A.X MUSCLE PLAN
SUPPLEMENT REVIEW
SUPPLEMENT EDGE
ULTIMATE IN NUTRITION
SEE
RESEARCH
PG.86
REVIEW BEST OF 2016
MEN'S HEALTH
MR. INTENSITY
54
JA NUA RY 2 0 1 7
Get a competitive
edge with Setria
Performance Blend*
Pre-EX
Post-EX
30 post-EX
Plasma NOx (uM)
Get help to achieve the strength-training results you want by

maintaining the increase in nitric oxide production post-workout.* New
research in resistance-trained males suggests that Setria glutathione
may support NO production when combined with L-citrulline.** This
Setria Performance Blend may help sustain NO levels which could
lead to reduced fatigue and speed recovery.* If youre looking to gain
an edge, add Setria Performance Blend to your workout.*
Placebo
L-Citrulline
Setria
Setria +
L-Citrulline
MeanSEM. N=15, P<0.05 vs Placebo
Nitrite Concentration (uM)
One week of daily oral supplementation with 200 mg of Setria

glutathione and 2 grams of L-Citrulline showed significant
increases in plasma NO levels 30 min. post exercise.
Control
P<0.05 vs Control
L-Citrulline
Setria
Setria +
L-Citrulline
Setria Performance Blend may

1. Support NO levels post-workout*
2. Sustain NO levels post-workout*
3. Aid in vasodilation to help fuel muscles*
In-vitro results suggest that cells supplemented with a combination

Setria Glutathione and L-Citrulline underwent increases in nitrite
formation compared to the control.
McKinley-Barnard et al. Journal of the International Society of Sports Nutrition (2015) 12:27.
*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.
+ L-Citrulline
** Patent pending
Find products with Setria at www.setriaglutathione.com
Copyright 2016 KYOWA HAKKO U.S.A., INC. All Rights Reserved
McKinley-Barnard et al. Journal of the International Society of Sports Nutrition (2015) 12:27.
FitRxCoolDOWN
CARDIO BURN
BY
TEAM FITRX
CARDIO
RESEARCH
REVIEW:
BEST OF 2016
Many people have a love-hate relationship with cardio. But for most, cardio is
essential for cardiovascular health and fat
burning. But which kinds of cardio are best
and how long do you really need to sweat to
see results? We gathered our best reports
and cutting-edge research from 2016
check out these effective methods and
training techniques before your next sweat
session.
THE 12-MINUTE HIIT WORKOUT

By Lisa Steuer
The method known as 10-20-30 training works
like this: you gently run or use a machine for 30
seconds, then accelerate to a more moderate
pace for 20 seconds, then for the last 10 seconds,
you sprint at full force as hard as you can and
then repeat the sequence. People have found this
type of training to be appealing because its easy
to count your time without using a stopwatch, and
the most difficult part of the workout only lasts 10
seconds at a time.
In comparison, typical HIIT training involves
30 to 40 seconds of very hard sprinting followed
by 15 to 20 seconds of jogging or walking, and is
repeated several times. This method is difficult
but effective and is often reserved for more
advanced exercisers.
But in 2014, a study on HIIT using out-ofshape adults found that few of the participants
became more fit after the studys completion,
according to The New York Times. This study
involved overweight and out-of-shape adults who
were asked to complete high-intensity interval
training for three months. The participants could
perform one of the two common types of training
protocols four minutes of fast jogging with a
rest and then four more minutes of fast jogging,
or 30 seconds of full-out effort, followed by rest,
and then repeated three times.
The researchers believed that few of the
participants became more fit because early in
the study, most of the participants had quit doing
most or all of their exercise assigned to them for
56
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
the study (study participants were supposed to do some exercise sessions

on their own, and some were supervised).
As a result of the findings of this study and others like it, Jens Bangsbo,
Ph.D., a professor of physiology at the University of Copenhagen in Denmark, and his colleagues came up with the 10-20-30 training routine. Dr.
Bangsbo studies high-intensity interval training, and in his lab had found
that HIIT did make people fitter but those studies were typically done on
very motivated athletes in supervised settings, according to The New York
Times. The 10-20-30 training approach is an effort to make HIIT training
more realistic for the average person.
Dr. Bangsbo and colleagues put the 10-20-30 training method to the test in
a study that was published in The Scandinavian Journal of Medicine & Science.
The study involved 132 recreational runners who were mostly middle age.
The runners traded two of their usual weekly workouts for 10-20-30 training.
A control group of 28 runners continued their regular training. At the beginning of the study, all of the runners had physiological testing, which included
a simulated 5-kilometer run.
FitRxCoolDOWN
CARDIO BURN
After eight weeks, it was found that almost all of the 10-2030 runners were still following the program, and when they
ran another 5K, they on average had decreased their time by
38 seconds. In addition, almost all of the runners improved in
other areas of health, such as decreased blood pressure. As
for the control running group, no changes were found.
HAVE A MINUTE TO EXERCISE?

By Lisa Steuer
What if we told you that 60 seconds of intense exercise may
have the same benefits as 45 minutes of moderate exercise? It
almost sounds too good to be true, but a study has found that
this may be the case, as reported by The New York Times.
The study was done by researchers at McMaster University in Hamilton, Ontario and involved 25 out-of-shape young
men. According to The New York Times, participants were
randomly divided into three groups. One group changed
nothing about their current nonexistent exercise routines.
Another group started doing a typical endurance workout
routine (riding at a moderate pace on a stationary bike for
45 minutes with two-minute warm-up and three-minute
cool-down), and another group did the shortest workout with
interval training. That third group with the shortest workout
warmed up for two minutes on a stationary bicycle, pedaled
as hard as possible for 20 seconds, went at a slow pace for two
minutes, pedaled as hard as possible again for 20 seconds,
followed by another two minutes of slow riding and another
20 seconds of all-out sprint. All groups did three sessions of
their workout every week for 12 weeks.
When the study was complete, the researchers found that
it didnt seem to matter whether the participants completed
longer endurance workouts or shorter, more grueling workouts. At the end of the study, all the exercises showed nearly
identical gains, increasing endurance by almost 20 percent
and showing improvements in insulin resistance. So, the study
reveals that you can exercise for less time and still may get
the benefits of a longer, more moderate workout. Of course,
everyone is different, but its worth giving it a try!
SUPRAMAXIMAL INTERVAL
TRAINING FOR FAT LOSS
By Nick Tumminello
Fat loss and supramaximal interval training (HIIT) are both
hot topics that are often associated with fitness and the sports
training world. However, although running is a more universal
exercise type than cycling, there are limited data on whether
sprint interval training (repeated super-maximal intensity,
short duration exercise bouts) affects body composition,
as most SMIT data on body composition involves cycling
exercise. Probably the most well-known study using cycling is
the research that gave us the Tabata intervals, which consist of
20 seconds of supramximal intensity (as hard as you can go)
exercise followed by 10 seconds of rest, repeated for eight
rounds for a total of four minutes. Contrary to popular belief,
the original Tabata interval training study does not measure
fat loss. In fact, there was no mention of fat loss in the paper
at all.
A study published in Applied Physiology, Nutrition and
Metabolism focused on assessing whether supramaximal running intervals can alter body composition, waist circumference, VO2 max and peak running speed.
The female participants of this study completed six
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weeks of running
SMIT consisting of four to
six 30-second
all-out sprints
on a self-propelled treadmill
separated by
four minutes rest
performed three
times per week.
The results of
this study found
that six weeks of
the training decreased body fat
mass by 8.0 percent, and reduced
waist circumference by 3.5 percent, increased
fat-free mass (i.e.,
muscle) by 1.3
percent (45.73.5 to 46.32.9 kg; P=0.05), boosted VO2 max by
8.7 percent and improved peak running speed by 4.8 percent.
As if those results arent impressive enough, possibly the
most interesting thing about these results is that there were
no differences in food intake (assessed by a three-day food
record).
Its important to note that the relationship of how many calories you consume per day to the number you burn per day is
the single most important factor when it comes to determining whether you lose fat. The concept that you need to be in
a caloric deficit in order to lose fat isnt personal opinion nor
is it up for debate by so-called diet gurus. This is validated in
science, as research looking into the potential advantages to
diets emphasizing protein, fat or carbohydrates has found that
reduced-calorie diets result in clinically meaningful fat loss
regardless of which macronutrients they emphasize.
With that reality in mind, there are two ways to create a caloric deficit. You can either eat fewer calories or you can eat
the same amount of calories and increase your activity level to
burn more calories. In the case of the female subjects of this
study, doing four to six 30-second bouts of running SMIT three
times per week, which is only nine minutes of total work done
per week, was enough to not only increase their fitness levels,
but also metabolically demanding enough to put them in a caloric deficit.
These impressive results led the researchers of the running
SMIT study to conclude that running SMIT is a time-efficient
strategy to decrease body fat while increasing aerobic capacity, peak running speed, and fat-free mass.
REFERENCES
Reynolds, Gretchen. 1 Minute of All-Out Exercise May Have Benets of 45 Minutes of Moderate
Exertion. The New York Times, 27 Apr. 2016. Web. 11 May 2016.
Tabata, I., et al. Effects of moderate-intensity endurance and high-intensity intermittent training
on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
Hazell TJ, et al. Running sprint interval training induces fat loss in women. Appl Physiol Nutr
Metab. 2014 Aug;39(8):944-50.
Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of Weight-Loss Diets with
Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med 2009; 360:859-873February
26, 2009
FitRxCoolDOWN
FAT ATTACK
RESEARCH REVIEW:
BEST OF 2016
Another year goes by without the

emergence of alien technology allowing us to lose weight by passing
through those annoying theft prevention gates at department stores
that no employee ever responds
to, or an actual Willy Wonka-esque
gum convincing us we have eaten
Thanksgiving dinner without consuming a calorie. Damn the creative
genius of Roald Dahl and all other
writers who give us hope that we
can lose fat effortlessly.
TRAINING DURATION
A fatiguing amount of research continues to be published from exercise
scientists and physiologists, comparing
the effects of exercise on fat oxidation,
energy expenditure and body composition. Though studies investigated
the effects of training condition, timing,
intensity and duration, the relevance to
competitive fitness and related pursuits
is uncertain. HIIT (high-intensity interval
training) remains the flavor of the month,
with various factions lining up to claim
that it is more potent and doesnt interfere with strength or muscle mass gains
(if you eat sufficient protein) while stripping fat faster than a groom undresses
on his honeymoon.1 Low- to moderateintensity steady-state cardio is likewise
BY DANIEL GWARTNEY, MD
lambasted as a muscle-depleting old

school practice that just nudges fat about
as effectively as using the salad bar. Elite
fitness professionals rarely utilize HIIT due
to the specialization of their training; the
risk of injury or overtraining outweigh potential benefits. Rather than preceding or
ending resistance-training workouts with
an additional 20 or 30 minutes of HIIT, the
prevalent practice is to split steady-state
cardio and weightlifting into two different
sessions. Combining resistance training
and HIIT in a single session does have benefits, yet possible drawbacks. While an increase in muscle endurance is beneficial
to many sports, the potential for reduced
muscle mass and strength gains is of greater import to the physique sports.2
Certainly, there are many people who
train concurrently (combining aerobic and
resistance training). CrossFit is extremely
popular, and most people dont wish to
specialize into becoming a massive bodybuilder or depleted marathoner. For the
individual striving for the greatest functional benefit, HIIT may be a great choice,
but the best choice is whatever activity an
individual will adhere to. As to whether it
is best to do the cardio before or after
weights well, there are pros and cons
both ways. Generally, people perform
the HIIT after weight training, though preworkout cardio may prime the anabolic
response of muscle.
FAT-LOSS DRUGS
Cellular signals generated during exercise do more than shuttle fatty acids and
sugars into the mitochondria to burn as
energy. They also induce cellular changes
that promote a leaner physique. The actions of PGC1-alpha on fat cells and muscle
cells have been shown to be more complex
than previously understood. Resistance
training and endurance aerobics have
different effects on reprogramming the
body, and some drugs (e.g., clenbuterol)
may promote bodybuilding-oriented effects.3 I suspect we may see clinical trials
involving clenbuterol and beta-1 blockers
used together for fat loss in the future.
The FDA has essentially shut down
DMAA in pre-workout and fat-loss products, but as has been seen before, a substitute is marketed soon thereafter. The most
recent iteration is DMHA, previously marketed as Octadrine.4 There is very little in
the published literature about this chemi-
ACTIVATING CALORIE BURNING TO INCREASE ENERGY EXPENDITURE REMAINS THE KEY WAY TO DROP BODY FAT. CERTAINLY,
EXERCISE IS ONE MANNER OF DOING SO, BUT A FOCUS OF FATLOSS RESEARCH FOR YEARS NOW IS BROWN FAT ACTIVATION.
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cal, particularly as an ergogenic or fat-loss

aid. Additionally, given the recent action
against DMAA, and past actions against
stimulant thermogenics, it is likely that
the FDA will fight against DMHA and declare as NOT being DSHEA-eligible. This
means that it will likely not be considered
a dietary ingredient and be recalled. The
arguments most strongly against DMHA
will be its history of use as a drug and the
use of synthetically produced material as
opposed to plant extracts.
BROWN FAT
Activating calorie burning to increase
energy expenditure remains the key way
to drop body fat. Certainly, exercise is one
manner of doing so, but a focus of fat-loss
research for years now is brown fat activation. It has been spoken of many times,
but new findings keep appearing in the
medical literature. A cholesterol metabolite
once thought to only play a role in digesting fat is now understood to behave like a
hormone bile acids. Among the effects
of bile acids is their actions promoting an
increase in brown fat activity. In part, this
may be due to an increase in the active
form of thyroid hormone by activating
TGR5 receptors.5 Bile acids may be an
agent to help fitness competitors who have
used thyroid hormone as a fat-loss aid
pre-contest restore function; it is not rare
for those who follow this practice to suffer
from temporary hypothyroidism, or even
require lifetime thyroid replacement (e.g.,
Synthroid).
The increased metabolic rate, and
stimulation of brown fat, as well as beige
fat is further influenced by a growth factor
called FGF21.6 Produced primarily in the
liver during catabolic stress, as well as in
strenuously exercised muscle, FGF21 promotes uncoupling which wastes calories
as heat. Conditions that increase FGF21
production (e.g., ketogenic diets), as well
as drugs (e.g., fenofibrate, butyrate) are
likely to be evaluated for this purpose.
THE FUTURE OF FAT LOSS

Really, 2016 was a bit of a disappointment in terms of fat-loss discoveries. Certainly, there remains a need for a potent
and safe drug(s) that will increase energy
expenditure, an effective appetite suppressant and a better understanding of the conditions that will induce a response that will
promote fat loss not only in fitness professionals and athletes, but also the general
public. Ideally, a company might look at
combining clenbuterol with a beta-blocker
that would allow not only fat loss, but possibly muscle mass and strength gains,
non-serotonergic appetite suppressants
and low-carbohydrate diets that avoid any
nutrient deficiencies or muscle wasting

and can be tightly adhered to, possibly
so far as to be chronically ketogenic. The
push in the nutritional product industry
has been stated to involve nutritional ketosis via supplementation with ketone esters
or salts, though this has some practical
hurdles to clear.7
One last factor that needs to be addressed to avoid the expansion of the
overweight and obese population is social
incentives and role modeling. In prior
generations, obesity negatively affected
a persons social standing and perceived
attractiveness, rightly or wrongly. However, the systematic pressure to accept
and embrace obesity as beautiful and
shame those who might react negatively to
a persons weight supports the high (and
possibly growing) prevalence of obesity in
adults, adolescents and children. There are
damaging and lasting effects of thoughtless and rude comments or being left out
because of ones weight, but removing
social disincentives reduces individual motivation to achieve metabolically healthy
weight ranges. In fact, many young people
fail to recognize they are overweight or
obese because the conditions are so common, they see their weight as normal in
that their weight is no different from their
peers and neighbors. There is no place
for bullying, or shaming, but to coddle
someone whose long-term health may be
negatively affected by their weight is no
different than watching a diabetic fail to
watch his/her diet and even treat them to
sugary treats regularly to make them feel
better.
Ultimately, fat loss remains dependent
upon the motivation and behavior of the
individual, and absent bariatric surgery,
can only be supported by current drugs
and supplements.
REFERENCES
1. Longland TM, Oikawa SY, et al. Higher compared with
lower dietary protein during an energy decit combined with
intense exercise promotes greater lean mass gain and fat
mass loss: a randomized trial. Am J Clin Nutr 2016;103:738-46.
2. Tsitkanou S, Spengos K, et al. Effects of highintensity
interval cycling performed after resistance training on muscle
strength and hypertrophy. Scand J Med Sci Sports 2016 Sep 23.
[Epub ahead of print]
3. Silvennoinen M, Ahtiainen JP, et al. PGC-1 isoforms and
their target genes are expressed differently in human skeletal
muscle following resistance and endurance exercise. Physiol
Rep 2015;3. pii: e12563 (12 pp). doi: 10.14814/phy2.12563.
4. Kim K, Zilbermintz L, et al. Repurposing FDA approved
drugs against the human fungal pathogen, Candida albicans.
Ann Clin Microbiol Antimicrob 2015;14:32.
5. Watanabe M, Houten SM, et al. Bile acids induce
energy expenditure by promoting intracellular thyroid hormone
activation. Nature 2006;439:484-9.
6. Keipert S, Ost M, et al. Skeletal muscle mitochondrial
uncoupling drives endocrine cross-talk through the induction
of FGF21 as a myokine. Am J Physiol Endocrinol Metab
2014;306:E469-82.
7. Egan B, DAgostino DP. Fueling Performance: Ketones
Enter the Mix. Cell Metab 2016;24:373-5.
JA NUA RY 2 0 1 7
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FitRxCoolDOWN
HARD CORE TRAINING

BY
TEAM FITRX
CORE-TRAINING
RESEARCH
REVIEW:
BEST OF 2016
Everyone wants a six-pack, and there are a lot of opinions out there about the best core-training methods. We
went through our core-training research reports from 2016 to help you start the new year off right. Take a look at
the best of the core-training research, and get ready to sculpt your six-pack in 2016.
CAN YOU SELECTIVELY

TARGET THE LOWER ABS?
By Brad Schoenfeld, Ph.D., CSCS, FNSCA
It appears the answer might be related
to proper exercise performance. In one
of the more novel study designs on the
topic, Sarti et al. separated participants
into two groups a high physical activity
group that trained seriously for at least
one and a half hours, three days a week
for three years, and a low physical activity group that did not meet this criterion.
Each of these two groups performed a
crunch (intended to target the upper
abs) and a reverse crunch (intended to
target the lower abs). EMG readings were
obtained to determine muscle activity in
the upper and lower abdominal region.
Exercise performance was monitored
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FI TNE S S R x
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by fitness professionals, and the groups

were then further subdivided into correct and incorrect performers based
on the participants ability to perform the
exercises properly (in this case, correct
performance of the reverse crunch was
dependent on the participant being able
to initiate a posterior pelvic tilt). The interesting finding of this study was that only
the physically active participants deemed
correct performers were able to target
their lower abs!
A recent study of Middle Eastern belly
dancers lends further support for the
ability to preferentially recruit the upper and lower rectus when the person is
skilled at performance. EMG analysis of
the rectus abdominis showed significant
differences in activation levels between
JA NUA RY 2 0 1 7
the upper and lower abs throughout

dance movements. The results provide
compelling evidence that provided you
have muscular control over your abdominal region, the rectus abdominis does
function as semi-independent units that
can be selectively targeted depending
on the choice of exercise.
Given that you can in fact target the
lower abs, the next logical question
is whether the increased activation
actually translates into greater muscle
development. While the jury is still
somewhat out on the topic, research does
seem to indicate that greater activation
is indeed associated with increases in
hypertrophy. The extent to which the
greater activation increases muscle
hypertrophy is not clear, but when it
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STAGE 3
Enzyme GC
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ENHANCED VASCULARITY
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FitRxCoolDOWN
HARD CORE TRAINING

BY
comes to a hard-to-develop
area such as the lower abs,
every little bit counts.
It is important to point
out that you cant isolate
any of the bodys major
muscles, and the abs are no
exception. Regardless of
which abdominal exercises
you perform, youre always
working both the upper and
lower areas of the rectus
abdominis (and even your
obliques, too). Take-home
message: When it comes to
resistance training, you can
only emphasize, not isolate!
REFERENCES:
Sarti MA, Monfort M, et al. Muscle activity
in upper and lower rectus abdominus during
abdominal exercises. Arch Phys Med Rehabil
1996;77: 1293-1297.
Schoenfeld BJ, Contreras B, et al. An
electromyographic comparison of a modied
version of the plank with a long lever and
posterior tilt versus the traditional plank
exercise. Sports Biomech 2014;13: 296-306.
Wakahara T, Miyamoto N, et al. Association
between regional differences in muscle
activation in one session of resistance exercise
and in muscle hypertrophy after resistance
training. Eur J Appl Physiol 2012;112: 1569-1576.
Wakahara T, Fukutani A, et al. Nonuniform
muscle hypertrophy: its relation to muscle
activation in training session. Med Sci Sports
Exerc 2013;45: 2158-2165.
THE END OF SIT-UPS?

BETTER ABDOMINAL
EXERCISES
Two alternative core
exercises that were shown to
trigger significantly greater
activation of the abdominal
and oblique muscles than
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FI TNE S S R x
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the sit-up, and therefore

should be done in lieu of
the ineffective sit-up, are the
power wheel roll-out and the
hanging knee-up (or hanging
knee-raise). The power wheel
roll-out starts with your knees
on the floor and your hands
holding the power wheel on
the floor directly in front of
your body, very close to the
knees. From this position, the
subject straightens out the
body by rolling the wheel
forward in a straight line,
while maintaining a straight
spine and pelvis throughout
the entire movement. When
full extension is reached,
the subject simply reverses
direction back toward the
body until the wheel is in its
original position, immediately
in front of the knees.
The hanging knee-up
exercise begins with the body
hanging in a vertical position
with the trunk, hips and knees
in full extension. From this
position, the subject simply
flexes the hips slowly, pulling
the knees up while keeping
the legs together, resulting
in about 125 degrees of hip
and knee flexion. At the top
position, pause for a second
and then slowly lower your
knees back to the starting
position.
One study showed that
the power wheel roll-out and
JA NUA RY 2 0 1 7
TEAM FITRX
hanging knee-up were superior to the sit-up. Researchers

attached electrodes to the core muscles of 21 subjects to
measure muscular activity of the core, while performing
12 different abdominal muscle exercises including the
sit-up, power wheel roll-out and the hanging knee-up. The
data showed that the power wheel roll-out most strongly
activated the upper and lower abdominal muscles, while
the hanging knee-up movement induced the highest
muscular activity within the internal and external oblique
muscles. On the other hand, the sit-up performed rather
poorly activating the abdominal muscles to only onehalf the level of the power wheel roll-out, and the oblique
muscles to one-half the activity triggered by the hanging
knee-ups. Taken together, these results show that the sit-up
is a poor choice for overall abdominal training, while the
power wheel roll-out should be utilized, especially if you
are focusing on abdominal development and the hanging
knee-up should be employed to more precisely target the
oblique muscles.
REFERENCE:
Escamilla RF, Babb E, et al. Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. Phys Ther 2006;86, 656-671.
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BY
MICHAEL J. RUDOLPH, Ph.D.
MUSCLE-BUILDING
RESEARCH REVIEW:
BEST OF 2016
GET JACKED WITH

CREATINE-INDUCED PAP
ENHANCED PERFORMANCE
WITH CREATINE AND
REST-PAUSE TRAINING
The right combination of
supplement and training techniques
can vigorously boost muscle size and
strength. One combination suggested
in 2016 involved the joint use of
creatine monohydrate with the restpause training technique. Rest-pause
training typically involves the use of
a weight that you can lift for a specific
amount of repetitions.Yet, instead of
lifting the weight uninterrupted for a
complete set of repetitions, you rest
between repetitions. This approach
will typically allow performance of
additional repetitions, providing a
substantial training effect that boosts
muscle size and strength.
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The additional rest provided during

rest-pause training more adequately
restores the muscle cells level of
ATP and phosphocreatine (PC), the
two molecules that provide all of
the energy required for those extra
repetitions. Since restoration of the
ATP/PC energy system during restpause training stimulates the musclebuilding effect, supplementing with
creatine monohydrate while doing
rest-pause workouts should further
improve the positive influence of this
training approach, as creatine intake
also increases PC levels by as much as
20 percent. This, of course, would make
the recuperative response of the ATP/
PC system during rest-pause training
much more robust, providing even
greater gains in size and strength.
There were several studies covered

this past year that investigated the potent
muscle-enhancing phenomenon known
as post-activation potentiation (PAP).
Post-activation potentiation (PAP) does
stimulates the interaction between the
two muscle proteins actin and myosin that
directly generate muscular contraction.
Because there are more interactions
between these two muscle contractile
proteins, superior muscular contraction
occurs, augmenting strength and power
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PAP also boosts strength and power
by activating the nervous system,
producing additional muscle fiber
excitation for greater strength and forcegenerating capacity. PAP also produces
considerable gains in lean muscle due to
the superior training stimulus associated
with enhanced amounts of muscular
contraction. The enhancement of strength
and power from PAP is usually triggered
by performing an initial lift with very
heavy weight, resting several minutes,
then performing the same lift with lighter
weight. This tactic will result in lifting
the lighter weight for several additional
repetitions.
CREATINE-INDUCED PAP
Muscular fatigue tends to deplete
PAP, so reducing fatigue is an effective
way to enhance the positive impact
of PAP on exercise performance. In
addition to the obvious choice of rest to
mitigate muscular weariness, creatine
use also reduces muscular fatigue, as this
compound rapidly replenishes energy
levels within the muscle cell, effectively
halting fatigue. The ability of creatine to
reduce muscle fatigue suggests that the
use of this supplement may also improve
the positive impact of PAP on muscular
strength.
In order to see if creatine use could
positively influence PAP, a study done in
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2016 by Wang et al. investigated

the influence that creatine
supplementation had on PAP in
test subjects performing complex
training a training protocol
that effectively induces PAP. Each
complex set involved high-intensity
squats followed by a rest period
to induce PAP, then an explosive
jump movement to measure the
improvement of jump height caused
by PAP. The rest period varied
considerably from one to 12 minutes
to measure the different impact of
varying rest intervals on fatigue
and PAP. The results showed that
creatine intake strongly improved
squat strength while also stimulating
PAP much more rapidly, as the group
using creatine showed a maximal
PAP effect after four minutes
of rest and the placebo group
demonstrated maximal PAP after six
minutes of rest.
Surprisingly, this study also
showed that creatine did not
significantly increase jump height,
indicating that while PAP occurred
more quickly in subjects consuming
creatine, it did not alter the positive
impact that PAP usually has on power
production. This result may be due
to the brief duration of this study, as
subjects took 20 grams of creatine
for only six days and a longer period
of time is likely required for creatine
intake.
KAATSU TRAINING
The remarkable impact of
Kaatsu training was also covered
in FitnessRx this past year. Kaatsu
training elicits increases in strength,
despite using lighter weight, from
the preferential activation of fasttwitch muscle fiber, as this training
technique depletes oxygen levels
to the working muscles due to
the restriction of blood flow. The
reduction of available oxygen drives
the muscle cell to produce energy
without oxygen, or anaerobically,
which preferentially activates fasttwitch muscle fibers instead of slowtwitch muscle fibers, as fast-twitch
muscle fibers prefer anaerobic
respiration while slow-twitch muscle
fibers favor aerobic respiration.
Since fast-twitch muscle has
superior potential for strength,
their preferential stimulation over
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MUSCLE LAB
slow-twitch muscle provides Kaatsu

training with a greater capacity to
develop strength. In fact, one study
by Takarada et al. showed that Kaatsu
training produced comparable
strength gains relative to a second
group performing high-intensity
training group, revealing that Kaatsu
training can improve strength to
a similar degree as high-intensity
resistance training.
LESS PAIN
WITH MUSCLE GAINS
Kaatsu training potently
generates considerable strength
and size. However, there is a
downside to this style of training,
as it can be fairly painful. In fact,
several studies along with my
own experience in the gym have
demonstrated that the standard
Kaatsu approach elicits a high level
of perceived exertion and pain. Of
course, there is always going to be
some level of discomfort caused by
weight training. However, the level
of discomfort brought on from the
typical approach to Kaatsu training
is much worse.
So, a group of scientists from
Indiana University and Purdue
University investigated the musclebuilding ability of a modified
approach to Kaatsu training
where they cut the pressure of the
pneumatic cuff used to restrict
blood flow by roughly 50 percent
relative to other studies while
also removing the initial set of 30
repetitions that is usually performed
during Kaatsu training. Altogether,
the modifications reduced the
overall pain rating assessed during
the study considerably while
still increasing muscle size and
strength significantly relative to
the control group that did not use
Kaatsu training. Nonetheless, the
gains in size and strength were not
as large as earlier Kaatsu training
studies showed likely because
of altered training protocol that
probably diminished the training
effect and pain experienced while
training. Yet, because there were
still considerable gains in size and
strength, this less painful approach
to Kaatsu training still provides
significant gains in muscle size and
strength while using lighter weights.
JA NUA RY 2 0 1 7
For most of Michael Rudolphs career he has been

engrossed in the exercise world as either an athlete (he
played college football at Hofstra University), personal
trainer or as a research scientist (he earned a B.Sc. in
Exercise Science at Hofstra University and a Ph.D. in
Biochemistry and Molecular Biology from Stony Brook
University). After earning his Ph.D., Michael investigated
the molecular biology of exercise as a fellow at Harvard
Medical School and Columbia University for over
eight years. That research contributed seminally to
understanding the function of the incredibly important
cellular energy sensor AMPK leading to numerous
publications in peer-reviewed journals including the
journal Nature. Michael is currently a scientist working
at the New York Structural Biology Center doing
contract work for the Department of Defense on a
project involving national security.
REFERENCES
McNaughton LR, Dalton B and Tarr J. The effects
of creatine supplementation on high-intensity exercise
performance in elite performers. Eur J Appl Physiol Occup
Physiol 1998;78, 236-240.
Tipton KD, Rasmussen BB, et al. Timing of amino
acid-carbohydrate ingestion alters anabolic response of
muscle to resistance exercise. Am J Physiol Endocrinol
Metab 2001;281, E197-206.
Candow DG, Chilibeck PD, et al. Effect of ceasing
creatine supplementation while maintaining resistance
training in older men. J Aging Phys Act 2004;12, 219-231.
Cribb PJ and Hayes A. Effects of supplement timing
and resistance exercise on skeletal muscle hypertrophy.
Med Sci Sports Exerc 2006;38, 1918-1925.
Antonio J and Ciccone V. The effects of pre versus
post workout supplementation of creatine monohydrate
on body composition and strength. J Int Soc Sports Nutr
2013;10, 36.
Candow DG, Vogt E, et al. Strategic creatine
supplementation and resistance training in healthy older
adults. Appl Physiol Nutr Metab 2015;40, 689-694.
Engelhardt M, Neumann G, et al. Creatine
supplementation in endurance sports. Med Sci Sports
Exerc 1998;30, 1123-1129.
Graham AS and Hatton RC. Creatine: a review of
efficacy and safety. J Am Pharm Assoc (Wash) 1999;39,
803-810; quiz 875-807.
Judge, L.W. and J.R. Burke, The effect of recovery time
on strength performance following a high-intensity bench
press workout in males and females. Int J Sports Physiol
Perform, 2009. 5(2): p. 184-96.
Rassier, D.E. and W. Herzog, Force enhancement
following an active stretch in skeletal muscle. J
Electromyogr Kinesiol, 2002. 12(6): p. 471-7.
Stone, M.H., et al., Power and power potentiation
among strength-power athletes: preliminary study. Int J
Sports Physiol Perform, 2008. 3(1): p. 55-67.
Wang, C.C., et al., The Effects of Creatine
Supplementation on Explosive Performance and Optimal
Individual Postactivation Potentiation Time. Nutrients,
2016. 8(3): p. 143.
Takarada, Y., et al., Effects of resistance exercise
combined with moderate vascular occlusion on muscular
function in humans. J Appl Physiol (1985), 2000. 88(6): p.
2097-106.
Wernbom, M., J. Augustsson, and R. Thomee, Effects
of vascular occlusion on muscular endurance in dynamic
knee extension exercise at different submaximal loads. J
Strength Cond Res, 2006. 20(2): p. 372-7.
Hollander, D.B., et al., Partial occlusion during
resistance exercise alters effort sense and pain. J Strength
Cond Res, 2010. 24(1): p. 235-43.
Weatherholt, A., et al., Modied Kaatsu training:
adaptations and subject perceptions. Med Sci Sports
Exerc, 2012. 45(5): p. 952-61.
Wernbom, M., et al., Acute effects of blood ow
restriction on muscle activity and endurance during
fatiguing dynamic knee extensions at low load. J Strength
Cond Res, 2009. 23(8): p. 2389-95.
Yasuda, T., et al., Muscle activation during lowintensity muscle contractions with restricted blood ow. J
Sports Sci, 2009. 27(5): p. 479-89.
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FitRxCoolDOWN
SPORTS SUPPLEMENT REVIEW
BY GABRIEL WILSON, PH.D., CSCS
GO BEYOND CAFFEINE WITH

YOUR PRE-WORKOUT
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PRE-WORKOUT IS A GAME CHANGER
Energy supplements are a leading category in sports nutrition, with millions of athletes,
tness enthusiasts and gym rats relying on
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workouts. Recognizing the ever-competitive
pre-workout market, some supplement companies have resorted to extreme doses of
stimulants, even approaching up to 600 milligrams of caffeine. When does it stop? When
is enough caffeine, enough?
You may be surprised to learn that beyond
energy, caffeine provides little benet in terms
of your actual mental performance. In fact,
too much caffeine can impair performance
by rapidly raising your stress, anxiety, panic
and jitters.
If you truly want to maximize your workout
experience, you have to go beyond caffeine.
Fortunately, exciting new research has revealed how natural herbal extracts can do
just that.
INGREDIENTS THAT SPUR

COGNITIVE PERFORMANCE
Theanine is often considered a stress-reducing tea extract that calms the mind and
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and concentration compared to either theanine or caffeine alone.
Theacrine is another novel, non-habituating tea

extract that supports natural dopamine production
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enhancements in reaction time, mood and energy.
Both theanine and theacrine also have the benet of
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Not surprisingly, enhanced blood ow is not just
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WHAT IF YOU COMBINE

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Studies usually look at one or two ingredients in
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is designed based on the latest in mental performance science, and features at dosages of one to
two scoops 195-390 milligrams of caffeine, 50-100
milligrams of theanine, 25-50 milligrams of theacrine
(as TeaCrine), 63-126 milligrams of the stress-reducing
herb ashwagandha (as Sensoril) and a potent, bloodpump blend. Reckless is also the rst pre-workout to
feature NeuroFactor, a novel whole-coffee fruit extract
that has been shown to increase a unique brain protein
called BDNF by 143 percent after just one dose. BDNF is
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MHP tested their new pre-workout, Reckless, in a
gold standard, double-blind, placebo-controlled cognitive performance study. Young male and female adults
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For the everyday gym-goer, it also suggests that Reckless can help them focus and pay attention to their
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day, these results suggest that Reckless can also help
people to concentrate and pay attention during highly
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And we have not even gotten into the performance
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of creatine, beta-alanine and a novel ancient peat and
apple extract called elevATP, shown to potently boost
muscle ATP, strength, endurance and muscle mass.
But possibly the most impressive attribute of
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We know this because it is Informed-Choice Certied,
a gold-standard testing procedure used to certify that
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ONE SCOOP OF RECKLESS IMPROVED COGNITIVE ACTIVITY

BY OVER 200 PERCENT, WHILE TWO SCOOPS INCREASED
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FitRxCoolDOWN
THE M.A.X. MUSCLE PLAN

BY
BRAD SCHOENFELD, Ph.D., CSCS, FNSCA
BEST OF 2016
HIGHLIGHTING THE MOST
SIGNIFICANT RESEARCH
RESEARCH REVIEW:
During my fitness career

as a personal trainer, I would
look to the literature to guide
my decision-making. What
really struck me was how little
good research existed for
those aspiring to achieve a fit
physique. Now, as a full-time
educator/researcher, Im like
a kid in a candy store. I get
to conduct studies on all the
topics that were of interest to
those, like me, who aspire to get
jacked and shredded. Here are
some of the highlights from the
research my lab has conducted
over the past year:
Higher training volumes are superior for muscle

building. There has been a long-standing debate in
the fitness field as to whether single-set training (i.e.,
high-intensity training, or HIT) is as effective (or even
more so) as multi-set training. The late Mike Mentzer,
among others, was a staunch advocate of the HIT approach, claiming that a minimalist training philosophy
maximized gains. Contrast this view with that of Arnold
Schwarzenegger, who performed double-splits of multiple sets per exercise, six days a week. Whos right?
Well, a recent meta-analysis from our lab sheds important light on this topic.6 We reviewed all studies that
compared lower versus higher training volumes. A total
of 15 studies met inclusion criteria, and the data from
each were pooled for analysis. Results showed a clear
dose-response relationship between lifting volume and
muscular growth, when stratified by sets per muscle
group per week. Heres how things broke
down: Performance of less than five weekly
sets per muscle equated to hypertrophic
gains of 5.4 percent; five to nine weekly sets
per muscle equated to gains of 6.6 percent;
and 10+ sets per muscle equated to gains
of 9.8 percent. Unfortunately, there was not
enough data to evaluate the effects of volume beyond 10+ weekly sets per muscle.
Thus, an upper threshold could not be established based on current literature.
The primary take-home message here
is that a low-volume HIT-type approach can
certainly build muscle, and it represents
a viable choice for those who are timepressed and need to get their workouts
completed in a short amount of time. But
the evidence is clear that higher volumes
are essential if the goal is to maximize
muscular gains. The optimal number of
sets remains to be determined, but it will
ultimately vary from person to person
on a host of genetic and lifestyle facTHE EVIDENCE IS CLEAR based
tors. Hence, some lifters are able to benefit
THAT HIGHER VOLUMES from higher volumes more so than others.
Thus, experimentation is needed to tweak
ARE ESSENTIAL IF THE
the number of sets you perform based on
GOAL IS TO MAXIMIZE
how you respond. Given that repeatedly
training with high volumes can lead to an
MUSCULAR GAINS.
overtrained state, the best approach may be
to cycle from lower- to higher-volume blocks that culminate in a brief period of functional
overreaching; this would hypothetically allow for sustained muscular gains over time, while
staving off the potential for overtraining.
Resting longer between sets is beneficial to growth. It is widely thought that short, inter-
72
FI TNE S S R x
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JA NUA RY 2 0 1 7
set rest periods of about one minute

or so are best for maximizing gains.
This is largely based on the hormone
hypothesis, whereby limiting rest
intervals increases post-exercise
elevations in testosterone, growth
hormone and IGF-1. However, recent
research indicates that these transient
hormonal spikes have at best minor
effects on hypertrophy, if there are
any effects at all.4 With this in mind,
a recent study from our lab set out
to test the effects of limiting inter-set
rest on growth.3 We randomized 21
resistance-trained young men to a
group that performed a lifting routine with either one- or three-minute
rest intervals. All other resistancetraining variables were held constant.
Subjects performed a routine that
comprised seven different exercises,
working the major muscle groups
of both the upper and lower body.
Three sets of eight- to 12-repetition
maximum (RM) were performed per
exercise on three non-consecutive
days a week.
Contrary to popular belief, results
after the eight-week training period
showed that the group resting for
three minutes between sets actually
showed greater increases in muscle
thickness compared to the group that
rested for one minute. Although we
cant be sure of the underlying mechanisms, results may be attributed to
a reduction in total volume load (i.e.,
reps x load) that was noted over the
course of the study. Given the previously mentioned dose-response
relationship between volume and
hypertrophy, very short rest periods
may compromise growth by reducing
the amount of weight you can use on
subsequent sets. This would indicate
that if there are synergistic benefits to
heightened metabolic stress, they are
overshadowed by the associated decreased volume. That said, it appears
the greatest reductions in volume
load are associated with multi-joint
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FitRxCoolDOWN
THE M.A.X. MUSCLE PLAN
movements. Thus, a viable strategy is to take

longer rest intervals on your large-muscle,
compound exercises such as squats, presses and rows. These movements generate
very high levels of metabolic disturbance,
particularly when performed with moderate rep ranges (i.e., 8-15 reps). Thus, longer
recovery periods are needed to fully regenerate energy levels for your next set so that
volume load is maintained across sessions.
On the other hand, single-joint movements
are not as metabolically taxing and thus
youre able to recover more quickly from set
to set. Exercises like biceps curls, triceps
pressdowns and leg extensions therefore
could conceivably benefit from shorter
rest periods. In this way, you can heighten
metabolic stress and its potential hypertrophic benefits without negatively impacting
volume load.
Varying rep ranges can enhance hypertrophy. For years, it was thought that lifting
weights lighter than about 65 percent of
your 1RM had little to no effect on muscle
growth. Recent research shows this clearly
is not the case, and that loads as light as 30
percent of your 1RM can produce substantial hypertrophy, provided sets are carried
out to muscular fatigue.5 Whats less clear
is whether there might be a benefit to combining rep ranges. To test this hypothesis,
our lab recently carried out a study where
19 resistance-trained young men were
randomized to a constant-rep protocol
that trained using a standard rep range of
8-12RM per set, or a daily undulating periodization (DUP)-style, varied-rep protocol
that trained with 2-4 RM per set on day one,
8-12RM per set on day two and 20-30RM
on day three.2 Subjects trained three nonconsecutive days per week, performing a
multi-set, total-body routine for eight weeks.
Findings showed that the effect size differences in muscle thickness a measure of
the meaningfulness of the change favored
the varied approach. Now, these differences
were rather modest, but nevertheless they
may be important for a guy who wants to
eke out every bit of his muscular potential.
There are a number of different ways the
varied rep strategy can be implemented
into a long-term training program. For one,
you could perform a DUP routine, as was
the case in the study. Alternatively, you can
periodize in a more linear fashion with
dedicated training cycles for high, moderate and low loads. Another possibility is to
perform your heavy compound movements
in a lower rep range, and then employ higher-rep work for your single-joint exercises.
There are many options to choose from, and
all are potentially viable strategies.
The hip thrust can help to maximize lower body muscular adaptations. The squat has
74
F IT N E SS R x
for MEN
JAN U ARY 2017
long been recognized as a terrific mass

builder for the glutes and thighs. Some
fitness pros have even professed that its
the only exercise necessary for getting
a jacked lower body. The hip thrust is an
exercise that has been gaining popularity
as a go-to exercise for packing on muscle
in the glutes. Recently, I collaborated with
uber-researcher Bret Contreras on a study
that looked at differences in muscle activation between the back squat and hip
thrust.1 We recruited 13 young women who
were experienced in resistance training, to
perform both exercises at their estimated
10RM. Muscle activation of various glute,
quad and hamstrings muscles was evaluated by electromyography, which provides
a gauge as to the neural drive to a working
muscle. Results showed that the hip thrust
elicited significantly greater glute and
hamstrings activity compared to the back
squat; there were no significant differences in quadriceps activity. Now, muscle
activation is not necessarily indicative of
maximal growth in a given muscle. That
said, there is emerging evidence that a
correlation exists between these factors.7,8
Bottom line: The squat is undoubtedly a
terrific exercise for gaining lower body
muscle, however, the hip thrust can be a
valuable addition to resistance training for
those seeking maximal development of
the posterior chain.
Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely regarded
as one of the leading authorities on training for muscle
development and fat loss. He has published over 100 peerreviewed studies on various exercise- and nutrition-related
topics. He is also the author of the best-selling book, The
M.A.X. Muscle Plan and the seminal textbook, Science and
Development of Muscle Hypertrophy. Check out is website and
blog at www.lookgreatnaked.com.
REFERENCES
1. Contreras B, Vigotsky AD, et al. A Comparison of Gluteus
Maximus, Biceps Femoris, and Vastus Lateralis EMG Activity in the
Back Squat and Barbell Hip Thrust Exercises. J Appl Biomech 2015.
2. Schoenfeld BJ, Contreras B, et al. Effects of varied versus
constant loading zones on muscular adaptations in well-trained
men. Int J Sports Med 2016;DOI: 10.1055/s-0035-1569369.
3. Schoenfeld BJ, Pope ZK, et al. Longer inter-set rest periods
enhance muscle strength and hypertrophy in resistance-trained
men. Journal of Strength and Conditioning Research 2016;30:
1805-1812.
4. Schoenfeld BJ. Postexercise hypertrophic adaptations: a
reexamination of the hormone hypothesis and its applicability to
resistance training program design. J Strength Cond Res 2013;27:
1720-1730.
5. Schoenfeld BJ, Wilson JM, et al. Muscular adaptations in
low- versus high-load resistance training: A meta-analysis. Eur J
Sport Sci 2014;1-10.
6. Schoenfeld BJ, Ogborn D and Krieger JW. Dose-response
relationship between weekly resistance training volume and
increases in muscle mass: A systematic review and meta-analysis.
J Sports Sci 2016;1-10.
7. Wakahara T, Miyamoto N, et al. Association between regional
differences in muscle activation in one session of resistance
exercise and in muscle hypertrophy after resistance training. Eur J
Appl Physiol 2012;112: 1569-1576.
8. Wakahara, T, Fukutani, A, Kawakami, Y, and Yanai, T.
Nonuniform muscle hypertrophy: its relation to muscle activation in
training session. Med Sci Sports Exerc 2013;45: 2158-2165.
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THE FACTS ON
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Agmatine occurs naturally in plants, fish and

animal products; even the microbes in your GI
tract can make agmatine. Agmatine sulfate is a
naturally occurring metabolite of the conditionally essential amino acid L-arginine. It is decarboxylated L-arginine. It may show up on your
supplement label as 1-(4-aminobutyl)-guanidine.
It may even show up in fermented foods like beer
or wine.
Agmatine can be absorbed by the gut and apparently crosses the blood-brain barrier, at least
in rodents. The limited human clinical data on
agmatine suggests that it really isnt toxic, and
may be an adjunctive therapy for people with neuropathic pain (like from
a herniated disk) or people overcoming drug addiction. Another small
clinical case study of three patients suggested that agmatine supplementation could act as an antidepressant.
Unfortunately, there are zero studies in the published literature on the
ability of agmatine to help nitric oxide production, aid in recovery or
improve metabolic function. One study by researchers Gilad and Gilad
demonstrated that consuming agmatine at a dose of 2.67 grams per day
(three tablets of 445 milligrams, twice per day) was safe when taken up
to five years. Periodic blood work and physical exams demonstrated no
significant adverse events. I mention the researchers names for a particular reason. These researchers have obtained patents for agmatine and
have done human research on this ingredient. Dr. Gilad was quoted by
the online news service NutraIngredients-USA as saying, That agmatine
is touted for bodybuilding, is completely unsubstantiated and is backed
by outright false claims.
Until a research study is performed in an exercise model, or examines
its effect on perceived exertion in the gym, supplement companies need
to tread lightly on the claims being made for agmatine supplementation.
Supplements
can help give
you the edge
in training as
well as fat loss.
Heres a look
at some of the
best supplement
research from
2016 to help you
take 2017 to a
whole new level.
VICTOR R. PRISK, M.D.
GLUTAMINE:
PROS AND CONS
Early studies on glutamine in cell cultures,

and studies on animals, suggested that glutamine played an important role in muscle protein
synthesis. Follow-up in humans was needed. In a
randomized, placebo-controlled study, a group of
31 young adults was divided into a placebo group
and a group that received 0.9 grams of glutamine
per kilogram of lean mass per day, for six weeks,
while participating in a strength-training program.
Before and after training, measurements were
taken of one-repetition maximum (1RM) squat and
bench press strength, peak knee extension torque,
lean tissue mass (by DEXA) and muscle protein
degradation. In the end, the researchers found that
glutamine produced no improvements in muscle
performance, body composition or muscle protein
degradation.
Further work by Dr. Jose Antonio of the ISSN
examined the immediate effects of glutamine supplementation of 0.3 grams per kilogram of bodyweight, in men familiar with resistance training.
The glutamine was given one hour prior to training, and the researchers compared glutamine and
glycine. They examined the maximal number of
repetitions of bench presses at 100 percent bodyweight and leg presses at 200 percent of bodyweight. In this study, the subjects did not realize a
performance-enhancing effect of the glutamine on
muscular endurance.
GLUTAMINE
SUPPLEMENT
OR NOT?
So, I would say that if you are eating all of your

meals with high-quality protein, supplementing
with glutamine will likely be a waste of money. If
you are extremely physically stressed, and overtraining to make weight for a contest (meaning
you probably arent prepared), then perhaps adding 10 to 20 grams of glutamine per day may be a
consideration for immune system and GI support,
with prevention of muscle catabolism. Again, dont
put yourself in that position stick to a strong diet
plan, get plenty of rest and actively recover from
your training.
REFERENCES
Galgano F, et al. Focused review: agmatine in fermented foods. Front Microbiol 2012;Jun 7;3:199.
Keynan O, et al. Safety and Efficacy of Dietary Agmatine Sulfate in Lumbar Disc-associated Radiculopathy. An Open-label, Dose-escalating Study Followed by a Randomized, Double-blind, Placebocontrolled Trial. Pain Med 2010;Mar;11(3):356-68.
Molderings GJ and Haenisch B. Agmatine (decarboxylated L-arginine): physiological role and therapeutic potential. Pharmacol Ther 2012;Mar;133(3):351-65.
Shopsin B. The clinical antidepressant effect of exogenous agmatine is not reversed by parachlorophenylalanine: a pilot study. Acta Neuropsychiatr 2013;Apr;25(2):113-8.
Piletz JE, et al. Agmatine: clinical applications after 100 years in translation. Drug Discov Today 2013;Sep;18(17-18):880-93.
Gilad GM and Gilad VH. Long-term (5 years), high daily dosage of dietary agmatine - evidence of safety: a case report. J Med Food 2014;Nov;17(11):1256-9.
MacLennan PA, et al. A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett 1987;May 4;215(1):187-91.
Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol 2001;Dec;86(2):142-9.
Antonio J, et al. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res 2002;Feb;16(1):157-60.
Dr. Victor Prisk is a board certied orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and
creator of the G.A.I.N. Plan. He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.
78
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
TOP 10 CLASSIC
BODYBUILDING
SUPPLEMENTS
1.WHEY PROTEIN: Adding an extra 40 grams of whey
protein (or more) to your diet after your workouts and with
another meal can be a very effective way to build and
maintain muscle mass.
2. HMB: HMB supplementation can improve recovery from
exercise with a reduction in muscle damage and enhance
muscle growth, strength and power after the appropriate
exercise stimulus.
3.VITAMIN D3: Studies show that vitamin D
supplementation of more than 3,000 IU per day can increase
testosterone levels.
4. FISH OIL: The omega-3 fish oils are fatty acids that may
improve recovery and performance.
5. MELATONIN: Melatonin supplementation of one to five

milligrams can be an effective way to enhance your sleep. Additionally,
melatonin is a strong antioxidant that can be effective in protecting us
from excessive free radical damage after a physically demanding day.
6. CAFFEINE: There are numerous studies supporting caffeine as a
booster of power, strength and endurance.
7. CREATINE: Creatine is involved in energy production and
anabolism in many tissues. Creatine levels in muscle can be increased
by up to 40 percent with dietary supplementation.
8. BETA-ALANINE: Next to creatine, one of the ways your muscle
helps you get through that pain period is through an acid buffer called
carnosine.
9. NITRIC OXIDE DONORS: It is thought that L-citrulline is a more
effective way to raise L-arginine levels consistently, and thus availability
for nitric oxide production and buffering of ammonia. Further, nitrates,
found in beetroot juice and green leafy vegetables, appear to improve
performance as a nitric oxide donor as well; so eat your veggies!
10. PREBIOTIC/PROBIOTIC: The gut microflora (bacteria in our
bellies) play a critical role in our health and metabolism. Nutrients we
eat also feed our bacteria, and our bacteria can convert those nutrients
into other metabolically active nutrients that we wouldnt otherwise eat.
In particular, the soluble fiber we eat acts as a prebiotic that fuels the
healthy bacteria in our gut to make valuable compounds like the shortchain fatty acids.
REFERENCES
Antonio J, et al. A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program
improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr
2015;Oct 20;12:39.
Wilson JM, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-betamethylbutyrate (HMB). J Int Soc Sports Nutr 2013;Feb 2;10(1):6.
Wilkinson DJ, et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human
skeletal muscle protein metabolism. J Physiol 2013;Jun 1;591(Pt 11):2911-23.
Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res
2011;Mar;43(3):223-5.
Salles J, et al. 1,25(OH)2-vitamin D3 enhances the stimulating effect of leucine and insulin on protein
synthesis rate through Akt/PKB and mTOR mediated pathways in murine C2C12 skeletal myotubes. Mol Nutr
Food Res 2013;Dec;57(12):2137-46.
Jeromson S, et al. Omega-3 Fatty Acids and Skeletal Muscle Health. Mar Drugs 2015;Nov 19;13(11):69777004.
Nassar E, et al. Effects of a single dose of N-Acetyl-5-methoxytryptamine (Melatonin) and resistance
exercise on the growth hormone/IGF-1 axis in young males and females. J Int Soc Sports Nutr 2007;Oct 23;4:14.
Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of action.
Sports Med 2009;39(10):813-32.
Burke JM. Caffeine and sports performance. Appl Physiol Nutr Metab 2008;Dec;33(6):1319-34.
Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and
exercise. J Int Soc Sports Nutr 2007;Aug 30;4:6.
BEETROOT VERSUS NITRATES

Studies have examined the effect
of either nitrate-rich beetroot juice or
sodium nitrate supplementation on
health and performance. Most studies
have examined the effect of improved
blood flow, higher mitochondrial
efficiency and subsequent lower
need for oxygen on performance in
endurance events.The majority of the
studies that failed to show a positive
effect on performance were ones that
used sodium or potassium nitrate as a
supplement.
It is entirely possible that the polyphenols, betaine and vitamin C in
beetroot confer some ergogenic benefit beyond the rich nitrate content.
Thus, researchers composed a placebo-controlled, single-blind, crossover,

randomized study to compare sodium
nitrate supplementation with beetroot
juice supplementation in some welltrained endurance athletes on a cycle
ergometer with moderate to high
intensity. The athletes were asked to
abstain from nitrate-rich foods in their
regular diets and also to abstain from
antibacterial mouthwash, which decreases bacterial conversion to active
nitrite and nitric oxide production.
In the end, the beetroot juice won
against sodium nitrate, in that it conferred a four percent reduction in
oxygen consumption needed to com-
plete the high-intensity exercise trial. Overall,

beetroot seems to be more effective in terms
of lowering oxygen consumption and blood
pressure, compared with nitrate. The difference
may arise from the facilitated nitrite conversion
to nitric oxide, which may have been catalyzed
by polyphenols, vitamin C and other antioxidants present in the beetroot in combination
with the rich nitrate content.
Just imagine if the researchers allowed them
to eat their veggies every day, too!
REFERENCE
Flueck JL, et al. Is beetroot juice more effective than sodium nitrate? The
effects of equimolar nitrate dosages of nitrate-rich beetroot juice and
sodium nitrate on oxygen consumption during exercise. Appl Physiol
Nutr Metab 2016;Apr;41(4):421-9.
JAN U ARY 2017
FITN ESS R x
for MEN
79
FitRxCoolDOWN
MENS HEALTH
BY
TEAM FITRX
THE MEDICAL
POWERS OF COFFEE
By Marie Spano, MS, RD, CSCS, CSSD
In 2016, FitnessRx
for Men covered a
wide range of health
topics from the
importance of sleep,
excessive exercise,
testosterone
boosters and more.
Heres look at some
of our top research
reports of 2016 for a
healthier new year.
According to media reports

highlighting a study published in the
British Medical Journals publication
Heart, consuming three to five cups
of coffee a day may keep arteries
clear by helping prevent the buildup
of plaque. This study examined
diet and artery health in more than
25,000 Korean men and women.
They found people who drank three
to five cups of coffee per day were
19 percent less likely to have the first
signs of atherosclerosis, the buildup
of calcium deposits in arteries, compared to those who were not
coffee drinkers. Lower intakes of coffee were not associated with
a reduction in calcium buildup. Though this study lends more
support for the potential health benefits of coffee, diet was examined at one point in time and study subjects were asked to recall
their coffee intake over the previous year. Therefore, they showed
an association between coffee intake and artery health, but this
doesnt prove that coffee reduces the buildup of plaque on artery
walls or that it can prevent cardiovascular disease. More research
is needed to understand how coffee intake could support heart
health.
Recent research also suggests coffee may be protective
against cancer. Regular consumption of caffeinated coffee was
associated with a decrease in recurrence of colon cancer with the
strongest results observed in those who drank at least four cups
of coffee per day, providing about 460 milligrams of caffeine.
Individuals previously treated for stage III colon cancer who

were regular coffee drinkers, consuming at least four cups
of caffeinated coffee per day, had a 42 percent lower risk of
recurrence of colon cancer and 33 percent lower risk of dying from the disease.
If regular coffee consumption is associated with prevention of colon cancer reoccurrence in people who have been
treated for this disease, why didnt it prevent the cancer to
begin with? They didnt examine coffee consumption before
diagnosis of colon cancer but instead started examining the
relationship between coffee and cancer recurrence after initial diagnosis of the disease. Research on coffee intake and
risk of various cancers is mixed, with some showing coffee
is protective and others suggesting it may contribute to an
increase in risk. There are many potential factors that impact
cancer risk and risk of cancer recurrence with a sedentary
lifestyle; high body fat and alcohol intake are strongly associated with increased risk in certain types of cancer. Conversely, studies suggest fruit and vegetable intake is associated with a decrease in risk of some types of cancers. As for
coffee, time and more research will tell one if of Americas
favorite beverages fits in the picture.
IS EXTREME EXERCISE BAD

FOR YOUR HEART?
By Lisa Steuer
A study conducted at the St. Georges, University of London, presented at a meeting

of the European Society of Cardiology, found that extreme exercise volume or intensity
could be associated with increased levels of atherosclerosis in the coronary arteries. Dr.
Sanjay Sharman, a British sports cardiologist who is the medical director for the London
marathon, oversaw the study.
The study involved two groups one group was made up of 169 competitive endurance athletes over the age of 40 and the other group involved 171 people (also over the
age of 40) who were more sedentary but exercised up to 150 minutes per week, which is
the amount of exercise per week currently recommended by a U.S. exercise guideline.
The competitive endurance athletes were males and females who had been competing in endurance exercise for more than 10 years and ran more than 35 miles or cycled
more than 150 kilometers per week, said Dr. Ahmed Merghani, a cardiologist who let the
study. Both groups contained individuals who did not smoke, werent diabetic and didnt
have high cholesterol.
What we found is that individuals and athletes who exercise at extreme levels do
have a higher degree of coronary calcium or hardening of their arteries, which is something thats often seen in coronary artery disease, said Dr. Merghani. And while certainly exercise is beneficial, it is possible to reach a certain point where you see diminishing
returns, he added. But I have to point out that point is really quite high and it probably
doesnt affect the majority of people who are recreational athletes.
80
F IT N E S S R x
for MEN
JANU ARY 2017
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FitRxCoolDOWN
MENS HEALTH
LACK OF
SLEEP AND
CARDIOVASCULAR
RISK
By Lisa Steuer
According to reports, in addition to increasing hunger, lack of sleep can also have
other negative health effects. A study published in the Journal of Clinical Endocrinology and Metabolism found that lack of sleep
was associated with an increased cardiometabolic risk.
In this study, there were 13 subjects, who
like in the previously mentioned study also
participated in several laboratory sessions:
two nights of 10 hours in bed versus two
nights of four hours in bed. Sleep was recorded and after the second night of each session,
blood was sampled at 20-minute intervals between 9:00 a.m. and midnight in order to measure the adrenocorticotropic hormone (ACTH)
and total cortisol the stress hormone. Every
20 minutes, from 2:00 p.m. to midnight, saliva
was collected to measure free cortisol. At
hourly intervals, perceived stress, hunger and
appetite were assessed.
ACTH stimulates the production and release of cortisol from the cortex of the adrenal
gland. Increased ACTH levels are related to
increased cortisol, a catabolic hormone associated with the bodys response to stress.
Increased cortisol release means that more
muscle tissue is broken down, and lean muscle development is blocked.
The researchers in this study found that
reduced sleep resulted in a 19 percent increase in overall ACTH levels. In addition,
overall cortisol levels were also elevated, and
morning levels of ACTH were higher after
sleep restriction, while evening ACTH levels
were unchanged, and total and free cortisol
increased by 30 percent and 200 percent respectively. And while reduced sleep was not
associated with a higher perceived stress, it
once again did result in an increase in appetite, which was correlated with the increase in
total cortisol.
This study reveals that restricted sleep may
involve an increased psychological response
to daily life stressors, which could lead to
negative health effects on the body.
REFERENCES:
Borel, Brooke, Cody Pickens, Virginia Hughes, and Hackett. Sleep. How
To Do It Right. Popular Science Mar. 2014: 39-49. Print.
Guyon A, Balbo M, Morselli LL, Tasali E, Leproult R, LHermite-Balriaux
M, Van Cauter E, Spiegel K. Adverse effects of two nights of sleep restriction
on the hypothalamic-pituitary-adrenal axis in healthy men. J Clin Endocrinol
Metab. 2014 Aug;99(8):2861-8. doi: 10.1210/jc.2013-4254. Epub 2014 May 13.
Marshall G, Turner A. The Importance of Sleep for Athletic Performance.
Strength and Condition Journal. 2016 Feb; 38(1):61-67
82
F IT N E S S R x
for MEN
JANU ARY 2017
T-KILLERS: PRO AND
NEGATIVE TESTOSTERONE
FACTORS
By Daniel Gwartney, M.D.
Live right: The body and mind can cope with an amazing range of
stresses. Acute, short-term stresses that are extremely severe, or long-term
stresses that persist, can both wreak havoc on the testosterone regulatory
and production system. Failing to acknowledge extreme or prolonged
stressors is self-sabotage. Examples include failing to get adequate sleep
or maintaining a regular schedule; following extreme diets; living in conditions of violence, fear or desolation; abusing drugs, both illicit and legal;
having time and emotional demands that cannot be reasonably met; etc.
It seems trivial, but fast-rotating shift workers, all-night gamers, domestic
abuse victims, those addicted to pain medications or even those being
treated for common conditions such as depression or high cholesterol are
at risk of suppressing their own testosterone production.
Eat right: Even in healthy people of normal weight, the typical diet can
affect testosterone production. Very high-fat diets, as well as high-glycemic
diets, can inhibit testosterone production. Further, both can lead to insulin
resistance or type 2 diabetes, which is associated with low testosterone.
Get your body moving: A sedentary lifestyle does nothing to promote
health. Moderate activity is good for the entire metabolism, and associated
with a greater preservation of testosterone production. Resistance training
may offer unique advantages over endurance-type training. Many point to
the acute hormonal effects of resistance training, but chronic effects such as
bone strengthening and myokine production may have more to do with the
benefits. DO NOT OVERDO IT! Excessive training can lead to an underdiagnosed condition seen in athletes called functional hypogonadism, which
in many ways is similar to the hormonal disruption seen in ultra-endurance
athletes.
Avoid endocrine disruptors: An underreported problem, these are
chemicals used in industrial production that enter the food or water supply,
acting on the regulatory system that controls hormone production. Many,
many recognized chemicals have been shown to act as estrogens and reduce testosterone. Exposure to such chemicals can be minimized by avoiding canned food, plastic containers and urban areas. Even the chlorine used
to maintain swimming pools has been suggested to reduce testosterone production by forming an endocrine disruptor.
Support your balls: Testosterone

is produced in Leydig cells in the testes.
These cells are sensitive to free radical
damage, and certain nutrient deficiencies. Intracellular glutathione is the antioxidant providing much of the cell defense, so supplementing with glutathione
or its precursor, NAC, along with grapeseed extract, taurine and melatonin, will
protect these essential cells. If your goal
is to maintain good testosterone production throughout life, do not take anabolicandrogenic steroids (AAS). It is unclear
what a safe amount of AAS exposure
may be, but a recent study demonstrated
that men who used AAS have a much
greater risk of presenting with profound
testosterone deficiency prior to the age
of 50. Oddly, smokers have a higher
testosterone, and see a reduction during
smoking cessation attempts.
Protect your noggin: It is becoming
more evident that chronic or severe head
injury, including that experienced during
sports (e.g., soccer, MMA, football), can
induce multiple endocrine deficiencies
due to damage to the hypothalamus and
pituitary glands.
Be someone: This sounds judgmental, but it means to avoid withdrawing
from society and find ways to be competitive, and seek companionship. Humans
are genetically designed to be sexually

active, and whether you are pursuing a
new love interest or keeping the fires of
passion lit at home with your soul mate,
maintain a healthy sexual relationship.
Also, have activities where you compete
with and against others. It can be a recreational sport, debate or possibly even a
video game league.
REFERENCES:
Touitou Y, Motohashi Y, et al. Effect of shift work on the
nighttime secretory patterns of melatonin, prolactin, cortisol and
testosterone. Eur J Appl Physiol Occup Physiol 1990;60:288-92.
Bawor M, Bami H, et al. Testosterone suppression in opioid
users: a systematic review and meta-analysis. Drug Alcohol Depend
2015;149:1-9.
Saad F, Aversa A, et al. Testosterone as potential effective
therapy in treatment of obesity in men with testosterone deciency: a
review. Curr Diabetes Rev 2012;8:131-43.
Ho CH, Yu HJ, et al. Prediabetes is associated with an increased

risk of testosterone deciency, independent of obesity and metabolic
syndrome. PLoS One 2013 Sep 12;8(9):e74173(9 pp).
Barbonetti A, Vassallo MR, et al. Correlates of low testosterone
in men with chronic spinal cord injury. Andrology 2014;2:721-8.
NR Chavan, AA Dwyer, et al. Male functional hypogonadotropic
hypogonadism (MFHH): A distinct clinical entity? ENDO 2010;
Abstract Book, P2-462.
Gore AC, Chappell VA, et al. EDC-2: The Endocrine Societys
Second Scientic Statement on Endocrine-Disrupting Chemicals.
Endocr Rev 2015 Dec;36:E1-E150.
Chen H, Pechenino AS, et al. Effect of glutathione depletion on
Leydig cell steroidogenesis in young and old brown Norway rats.
Endocrinology 2008;149:2612-9.
Coward RM, Rajanahally S, et al. Anabolic steroid induced
hypogonadism in young men. J Urol 2013;190:2200-5.
Ives JC, Alderman M, et al. Hypopituitarism after multiple
concussions: a retrospective case study in an adolescent male. J Athl
Train 2007;42:431-9.
Diekhof EK, Wittmer S, et al. Does competition really bring out
the worst? Testosterone, social distance and inter-male competition
shape parochial altruism in human males. PLoS One 2014 Jul
30;9(7):e98977(11 pp).
FitRxCoolDOWN
MR. INTENSITY
BY
JOE DONNELLY
BEST
TIPS
FOR BUILDING ARMS

Q:
JOE, FIRST OFF I TRULY APPRECIATE ALL THE TIPS YOU POST ON INSTAGRAM AND FACEBOOK. I AM
WRITING BECAUSE DESPITE MY BEST EFFORTS, I CANNOT SEEM TO GET MY ARMS TO GROW. I WAS
WONDERING IF YOU COULD OFFER SOME TIPS THAT ARE DIFFERENT THAN THE SAME DRIBBLE EVERYONE ELSE SEEMS TO BE CONSTANTLY SPEWING OUT. THANKS! HUGE FAN!
Thanks for your outstanding question. This

actually comes at perfect timing, as FitnessRx magazine has
put heavy time and research
into BFR (blood flow restriction) training. The previous
issue (November 2016) with
the tool bag on the cover (me)
has a great article behind the
science of BFR. I highly suggest
you implement BFR for your
biceps and triceps training.
You will see huge and almost
immediate gains!
In addition, one must
understand that the arm is
comprised in size by two-third
of the triceps so if you truly
want to grow the size of your arms, you want to pound the triceps.
Include variation in your training. Low-rep ranges for things
like close-grip bench presses, and higher rep ranges for isolation
exercises. Smaller muscle groups such as biceps and triceps will
absolutely respond to lighter weights and higher reps. Often when
A:
84
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
we use heavier weights we activate other muscle groups to move the

weight. Why do you think we can straight bar curl way more weight
than preacher curl? It is still a curl? The issue with the straight bar curl
is we generate momentum during the bottom initiation of the rep, we
first activate our forearms and it truly isnt until almost the halfway
point of the curl that the biceps are forced into full activation. Many
then use their front delts to compensate for using too much weight.
Reduce the weight, and isolate the muscle group in question. Do not
allow the elbows to move, affecting the torque point of the exercise.
I am also a huge fan of using cables for biceps and triceps. I find a
much higher degree of muscle activation when I can apply torque
throughout the entire range of motion. This is not so with free weights.
Another tip is before you perform each curl, initiate or flex
the bicep. You will find very quickly how much faster the muscle
becomes fatigued. This is a good thing; you are now working the
muscle rather than working an exercise. Control the tension on the
muscle through the entire range of motion. Pull or push hard on the
concentric portion, while under
FOLLOW JOE
control, and then take a conFollow Joe on Instagram @JoeDonnellyt,
trolled negative on the eccentric
or his online training and nutrition website
portion of the rep. Remember,
at www.JoeDonnellytness.com.
Have a question for Joe? You could see
more is not better. Better is
it answered in the next issue! Email your
better. Shitty reps will give you
question to Joe at FITNSRX@gmail.com.
shitty muscles. Fact!
FitRxCoolDOWN
BY
MICHAEL J. RUDOLPH, Ph.D.
STACK PHOSPHATIDIC ACID WITH LEUCINE

FOR EXTREME MUSCLE GROWTH
The diet you consume is an extremely important part of your training

regimen that is often underappreciated.While it is well understood that diet
quality is heavily influenced by the three macronutrients protein, carbohydrates and fat the impact of your diet goes well beyond these three macros,
as there are many different
compounds that can be used
to supplement the diet. These
supplements can potently improve performance in the gym
and enhance the results obtained from training. Here are
the best muscle-building supplements covered throughout
2016 that will provide tremendous gains in muscle size and
strength. In fact, stacking these
compounds will produce tremendous anabolism within the
muscle cell while preventing
muscle loss, especially while
dieting.
RESEARCH
REVIEW:
BEST
OF 2016
86
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JA NUA RY 2 0 1 7
Recent cutting-edge science reported this past year has

revealed that the simultaneous ingestion or stacking
of certain supplements such as leucine, HMB and phosphatidic acid immediately after weight training can enhance
muscular growth to remarkably high levels. One of those
supplements, leucine, has been shown to directly stimulate
muscle protein synthesis and inhibit muscle protein breakdown, ultimately promoting muscle growth, by directly activating the nutrient-sensing molecule mTOR. The musclebuilding effect of leucine consumption has been shown in
several studies to be most potent after resistance training.
In fact, one study by Walker et al.1 showed that leucine consumption immediately after working out increased mTOR
activity for several hours after training, leading to greater
muscle protein synthesis, when compared to a second
group that did not take leucine post-workout.
Phosphatidic acid (PA) is a phospholipid found in the
cell membrane involved in many different cell-signaling
cascades, including one signaling pathway that stimulates
muscle growth. While it has clearly been established that
mTOR is necessary for the hypertrophic response to resistance training, the activation of mTOR has previously been
proposed to occur through the IGF-1 signaling cascade.
However, several recent scientific studies conclusively illustrate that an increase in PA is responsible for the activation of mTOR signaling in response to resistance exercise,
without the need for IGF-1 activity. A study by ONeill et
al.2 showed that incubating isolated muscle cells with PA is
sufficient to induce an increase in mTOR signaling. In the
same study, researchers also showed that the activation of
mTOR by PA occurred even when the isolated muscle cells
had their IGF-1 signaling pathway chemically inhibited,
demonstrating that PA activation of mTOR occurred separately from IGF-1 signaling. One more interesting finding
from this study relates to the fact that mechanical stress put
on the muscle cell from weightlifting activates the enzyme
phospholipase D, which catalyzes the production of PA.
Since PA increases mTOR-driven muscle protein synthesis, a group of researchers tested whether PA could also
increase muscular size and strength. In this study by Hoffman et al.3, the researchers looked at the influence that PA
had on strength in 16 test subjects with adequate weightlifting experience. The subjects were split into two groups,
with one group receiving 750 milligrams of PA per day and
the other group taking a placebo. During the experiment,
each subject lifted weights four days a week at 70 percent
of their one-repetition maximum (1RM) for all lifts during
the entire eight-week trial period. Each subject was tested
for strength and body composition at the end of the experimental period. The results showed that subjects ingesting
PA demonstrated a 12.7 percent increase in squat strength
and a 2.6 percent increase in muscle mass, while subjects
consuming a placebo showed much less improvement in
squat strength and virtually no increase in muscle mass.
So, taking everything into consideration, the results of
these studies indicate that the activation of mTOR can occur
in an insulin-independent way by PA and in an insulindependent way by compounds such as leucine. Therefore,
stacking PA with leucine should coordinately activate
mTOR with, and without, requiring insulin producing
extraordinary mTOR function that drives superior muscle
growth.
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CAPSAICIN DOES MORE

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

While activation of TRPV1 by capsaicin within the gastrointestinal tract triggers thermogenic fat loss, the ability of capsaicin to
switch on TRPV1 in muscle tissue enhances, and maintains, muscle
size. The positive influence on muscle mass from capsaicin intake
was demonstrated in a study by Ito et al.5 In this study, researchers showed that mice given capsaicin demonstrated similar gains
in muscle growth relative to a second group of mice that were not
given capsaicin, but underwent a process known as synergistic
ablation, which stimulates muscular growth of a targeted muscle
group by ablating a second functionally synergistic muscle group.
The destruction of the synergistic muscle group ultimately puts
more strain on the targeted muscle group, driving the targeted
muscle to adapt and grow. In the study, both capsaicin and synergistic ablation increased the mass of the plantaris leg muscle to a
similar degree. Capsaicin also enhanced muscular force production within another group of leg muscles, suggesting that capsaicin
can increase muscular strength as well as muscular size.
Interestingly, the positive impact of capsaicin on muscle growth
in the aforementioned study was brought about by activating the
enzyme mTOR. Activation of mTOR is well known to increase muscle protein synthesis and therefore muscle growth6,7, particularly
after consuming the amino acid leucine or weight training.8,9 However, the exact mechanism by which capsaicin activates mTOR was
largely unknown until this recent investigation by Ito et al.5, where
researchers revealed that capsaicin activation of TRPV1 causes an
increase in intracellular calcium within the muscle cell that turns
on mTOR-driven muscle protein synthesis.
CAPSAICIN PREVENTS MUSCLE

LOSS WHILE DIETING
In addition to capsaicin increasing muscle size and strength,
this compound can also reduce the potential loss of hard-earned
muscle mass by inhibiting muscular atrophy. Muscular atrophy
occurs when muscle protein degradation exceeds muscle protein
synthesis lowering muscle protein levels, and therefore muscle
size. The loss of muscle mass caused by muscular atrophy can be
counteracted by increasing protein synthesis or inhibiting protein
degradation. Capsaicin apparently mitigates muscle atrophy by
doing both, as capsaicin increases mTOR-driven muscle protein
synthesis, as previously mentioned, while also reducing muscle
protein degradation. In fact, in the study by Ito et al.5, the researchers showed that capsaicin intake completely prevented the decrease of muscle weight and fiber size in both the soleus and gastrocnemius leg muscles, after the mice in this study had their hind
limbs suspended for one week while a second group that did
not take capsaicin showed decreases in muscle mass of 34 percent
and 16 percent in their soleus and gastrocnemius muscles, respec-
88
FI TNE S S R x
for M E N
JA NUA RY 2 0 1 7
CONSUMPTION OF CHILI-RICH FOODS,

LOADED WITH CAPSAICIN, REDUCED THE
LIKELIHOOD OF DEATH FROM CERTAIN
CHRONIC DISEASES SUCH AS CANCER
AND HEART DISEASE.
tively. The authors of this study hypothesized that the activation of
mTOR likely stimulates function of the molecule PGC-1alpha, which
has been shown in other studies10 to reduce muscle protein degradation when activated, meaning the enhancement of PGC-1alpha
function by mTOR would reduce muscle protein degradation.
Further substantiating the idea that capsaicin inhibits muscle
protein degradation, a second study by Kortzon et al.11 demonstrated
that isolated human muscle cells treated with TNF-alpha a molecule that drives muscle atrophy by specifically increasing the degradation of muscle proteins along with capsaicin, failed to induce
atrophy in these isolated muscle cells, which illustrates that capsaicin can prevent muscle protein degradation and muscle atrophy.
For most of Michael Rudolphs career he has been engrossed in the exercise world as either an
athlete (he played college football at Hofstra University), personal trainer or as a research scientist
(he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular
biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight
years. That research contributed seminally to understanding the function of the incredibly important
cellular energy sensor AMPK leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology
Center doing contract work for the Department of Defense on a project involving national security.
REFERENCES
1. Walker DK, Dickinson JM, et al. Exercise, amino acids, and aging in the control of human muscle
protein synthesis. Med Sci Sports Exerc 2011;43, 2249-2258.
2. ONeil TK, Duffy LR, et al. The role of phosphoinositide 3-kinase and phosphatidic acid in the
regulation of mammalian target of rapamycin following eccentric contractions. J Physiol 2009;587,
3691-3701.
3. Hoffman JR, Stout JR, et al. Efficacy of phosphatidic acid ingestion on lean body mass, muscle
thickness and strength gains in resistance-trained men. J Int Soc Sports Nutr 2012;9, 47.
4. Lv J, Qi L, et al. Consumption of spicy foods and total and cause specic mortality: population
based cohort study. Bmj 2015;351, h3942.
5. Ito N, Ruegg UT, et al. Activation of calcium signaling through Trpv1 by nNOS and peroxynitrite
as a key trigger of skeletal muscle hypertrophy. Nat Med 2013;19, 101-106.
6. Bodine SC, Stitt TN, et al. Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo. Nat Cell Biol 2001;3, 1014-1019.
7. Goodman CA, Miu MH, et al. A phosphatidylinositol 3-kinase/protein kinase B-independent
activation of mammalian target of rapamycin signaling is sufficient to induce skeletal muscle hypertrophy. Mol Biol Cell 2010;21, 3258-3268.
8. Ma XM and Blenis J. Molecular mechanisms of mTOR-mediated translational control. Nat Rev
Mol Cell Biol 2009;10, 307-318.
9. Zoncu R, Efeyan A and Sabatini DM. mTOR: from growth signal integration to cancer, diabetes
and ageing. Nat Rev Mol Cell Biol 2011;12, 21-35.
10. Luo Z, Ma L, et al. TRPV1 activation improves exercise endurance and energy metabolism
through PGC-1alpha upregulation in mice. Cell Res 2012;22, 551-564.
11. Kortzon E. Capsaicin protects against atrophy in human skeletal muscle cells. MPhil. Thesis,
2014. Retrieved from Sterling online research repository (http://hdl.handle.net/1893/22316).
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THE SCIENTIFIC APPROACH T O B U I L D I NG MUSCLE,,

LLOSING FAT,, ENHANCING PERFF O R M A N C E & S TAYING HEALTHYY

VOLUME 15, NUMBER 1

FITNESSRX FOR MEN

WITH KRIS GETHIN

DISPLAY UNTIL JAN 25th

STEVE BLECHMAN, EDITOR-IN-CHIEF

At FitnessRx, we are always looking to bring you

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

AMAZING TASTE, MORE PROTEIN,

NITRO-TECH CRUNCH bars are a

Available in these mouthwatering avors:

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YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

VOL. 14-NUMBER 1, JAN. 2017

40 THE 600-REP KILLER LEG

46 DOPA RUSH (DOPAMINE

32 LEAN AND MEAN FOR 2017

By Steve Blechman and

62 HARD CORE TRAINING

Best Tips for Building

Core-Training Research Review:

MHP Pre-Workout: Reckless

72 THE M.A.X. MUSCLE PLAN

JAN U ARY 2017

THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

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