Time to Move Some Weight!

I will admit that I was originally planning on documenting my mass phase plans on my youtube channel but sometimes it is much easier to articulate and explain yourself via text, so here we are. I will also be including pictures of my schedule so my written blog seems to be the appropriate choice.

Why Build Mass?

First of all, let me explain why I wish to put on a bit of mass. I really do not have any problems with my body size/type as it is, in fact I am quite comfortable with how I look and feel, but sometimes it is nice to change things up. On top of that, since I am a trainer myself, I enjoy using myself as a guinea pig sometimes to test out some of my own theories/teachings that I can then share with others.

I essentially have 1 day remaining in my P90X2 schedule. This program has been great in increasing my athletic performance and core stability, but I feel I have lost a bit of strength and size along the way. I am certainly not complaining as a trade-off for increased sports performance generally means a leaner, quicker, more agile body anyways.

Let's not forget that the human body would much rather be streamlined in order to not only improve survival traits, but having fast, efficient, but smaller muscles also carries over well into the sports world. Your body basically doesn't wish to carry around any more weight than it needs to.

Which brings me back to my original point...what's the point? Well, I would be lying if I said that I don't wish to look good. Let's face it, almost any guy (and some girls too) that exercise and workout, wish to grow their muscles. Plus, I am in my twenties still, which is a great decade for muscle growth, so I might as well try and get, while the gettin's good!

Small disclaimer here, however. I do not wish to ever look like that gentleman at the top of this blog. Not that there is anything wrong with his physique, but that takes extreme dedication along with, *ahem*, additional help. Without further ado, let's jump into the schedule.

Schedule

My schedule will be a total of 9 weeks long - or 2 'blocks' of 4-week phases, separated by a transition week. All of my workouts come from either the P90X series, P90X+ series, or Tony Horton's 1 on 1 series. Many of these workouts have modifications to them as my goals are different than the videos are intended.

Phase 1

Day 1 - Chest & Back (modified) - Rep Goal: 8-12 reps
Day 2 - Super Cardio or Kenpo Cardio Plus (alternating weeks)
Day 3 - Core Day*
Day 4 - Diamond Delts and Just Arms - Rep Goal: 8-10 reps
Day 5 - Yoga**
Day 6 - Upper Plus - Rep Goal: 12-15+ reps
Day 7 - Off/Recovery

*Core day will consist of a rotating pattern of Beachbody core workouts that I have paired together. They are: Iso Abs/Ab Ripper X, X2 Ab Ripper/20-12 Abs, Killer Abs/Cardio Abs. I have designated a specific 'core day' so that I can attack my core more intensely for 1 complete day rather than short ab routines after resistance days. Not only that, but I can then also spend more focus and energy on my resistance workouts.

**Yoga will consist of whichever yoga routine I feel like doing on that given day. I may also turn this into a stretch/recovery day with foam rolling based on my tired/sore I am.

My Chest & Back modification - I will record this routine and put it on my youtube channel so that those interested can either follow along or take ideas from it. It is loosely based on Chest & Back from P90X, but I will be using additional weight for pushups as well as adding in some dumbbell bench press variations. My rep range will be aimed at the 8-12 rep range, specifically targeted for muscle hypertrophy (growth) of type-2 muscle fibers (fast-twitch).

My day 2 or cardio day will be very light for a reason. The intention here is to not necessarily gain any cardio stamina, but to increase blood flow to improve recovery from the previous day's resistance routine. In order to maximize strength and hypertrophy gains, cardio routines should be kept fairly minimal anyways.

Diamond Delts and Just Arms - This is one of my favorite workout combinations. Both routines run about 45 minutes, so by the end of the 90 minutes or so, my shoulders, biceps, triceps, and forearms are annihilated. These routines will be completed essentially as-is. They are structured around more standard weightlifting routines so I will not be making any modifications. I will aim for 8-10 reps on almost every exercise, except for some of the more 'fine-tuning' exercises on the shoulder's rotator cuff, and the forearm exercises, those I will be aiming for 12+ repetitions.

Upper Plus - Many of you may be wondering why this workout is here during a mass phase. While days 1 and 4 are aimed at type-2 muscle fiber hypertrophy, Upper Plus will be aimed at type-1 muscle fiber hypertrophy. Type-1 muscle fibers do not have as much potential for growth as type-2 muscle fibers, but they can still grow a little. Not only that, but by lightening my resistance, and increasing my repetition range within the same week, it allows me to grow much more well-rounded and strong muscles. Another bonus here is that this will somewhat act as a 2nd cardio routine for my week as I will be aiming for 12-15+ repetitions per exercise with little break, so my heart rate will be increasing while working my muscles!

I am not working my legs directly in Phase 1 because I will be giving them a bit of a break while still 'coasting' from my gains made during P90X2. I will begin to work my legs again in Phase 2 which will lead me into future plans.

Transition Week

Day 1 - X2 Core
Day 2 - X2 Recovery & Mobility (foam rolling)
Day 3 - Asylum's Back to Core
Day 4 - X2 Yoga
Day 5 - Insanity's Cardio Recovery
Day 6 - X2 Recovery & Mobility (foam rolling)
Day 7 - Off

Pretty simply recovery/transition week here. The main focus being just that - recovery! Some days I may add some very light cardio based on how the weather is, as I may be able to get outside for a short, easy run.

Phase 2

Day 1 - P90X Back & Biceps - Rep Goal: 8-10 reps
Day 2 - UBX (modified) (Chest, Shoulders & Tricep) - Rep Goal: 12-15+ reps
Day 3 - Plyo Legs***
Day 4 - Core Day*
Day 5 - V Sculpt (Back & Biceps) - Rep Goal: 12-15+ reps
Day 6 - P90X Chest, Shoulders & Triceps (modified) - Rep Goal: 8-10 reps
Day 7 - Off/Recovery

Plyo Legs - I will be doing this routine for 4-straight weeks, each week with a little bit more resistance via a weighted vest. My goal here is to not necessarily increase the size of my legs, but to increase leg strength.

I cover the entire upper body twice each week, both with lower rep ranges (type-2 hypertrohpy), and higher rep ranges (type-1 hypertrophy). The higher rep-range workouts also act as 'somewhat-cardio' days as this is circuit training with higher rep counts and shorter breaks, inherently increasing my heart rate.

For those of you familiar with UBX and P90X Chest, Shoulders & Triceps, I will be filming my modifications to these routines when I do them and putting them on youtube as well for your interest.

Diet

Ah, yes, diet. The make-or-break piece of any health and fitness puzzle. As the saying goes, "You can't out-work a bad diet!" This applies to mass phases as well for those looking to put on some muscle because if you don't eat enough (or the right stuff) you are not going to get the results you want!

I have done some research on this and have found many different theories as to what works best for building mass based on your macronutrient ratios. I have decided that I will aim for 40-50% carbohydrates, 25-30% protein, and 25-30% fats. I will actually be trying to keep my carbs as low and as close to the 40% mark as possible, but when increasing calories the way you need to in order to build mass, carbs are generally an easy way to get your calories up.

I will try and keep my carbohydrates as 'clean' as possible - no white or refined sugars, only minimal whole grains, lots of fruits and vegetables.

There is no real way for me to post exactly what I plan on eating on a day-to-day basis as of yet because my caloric numbers may and will change from a day-to-day and week-to-week basis. Instead, I will work away on my diet, and if I end up with results that I like, I can post more diet details at the end of the 9 weeks.

Creatine

I will be supplementing with creatine. I will start with a 'loading phase' during the first 7 days of 20g/day (4 x 5mg doses). I will then continue with a 'maintenance phase' of approximately 4-5g/day for the remainder of the schedule. Creatine will be taken every single day, even on 'off' days to keep muscle stores topped up.

My Goals

As of right now, at the end of P90X2, I am sitting at 170lbs even. I will be aiming to gain around 0.5-1 pound of mass per week. The first week, I am anticipating a pretty quick weight gain because of the creatine loading and water retention, but the gaining will then slow. All in all, I am hoping to gain about 5-9lbs of lean, muscle mass.

Future Plans

The reason this mass phase is only 9 weeks in total is so that I can complete a full 13-week schedule in preparation for my Warrior Dash in July. I can post details about that schedule later, but you can expect it to include P90X2 combined with Insanity: Asylum! Stay tuned...

***UPDATE*** End of Phase 1 results here

***UPDATE*** Final Results can be found here

Sources:
Photo 1: http://gaintruthmuscle.blogspot.com/2011_03_01_archive.html

Muscular Growth

Since I am soon heading into my own 'mass phase' where I will be looking to build a bit of muscle, I figured now would be as good of time as any to discuss the facts on muscular growth. There may be some myths or misconceptions that some people have so hopefully I can clear the air the best I can.

Hyperplasia

This form of muscular growth is one of the most debated amongst researchers because many are not even sure if the process is possible. Hyperplasia is the action of growing a muscle by increasing the number of muscle cells/fibers. This seems to be one of the biggest misconceptions amongst individuals who look to grow their muscles. The shape and size of your muscles is largely determined by the number of muscle fibers contained in each muscle which is set by the time you reach puberty. Many people think that by working out, your increase the number of muscle fibers or cells therefore increasing size, which is not true.

There have apparently been studies that have shown cases of hyperplasia via longitudinal fiber splitting as a response to high-intensity resistance training (actually sounds painful!), but these studies have been largely ruled-out. Other such cases have been reported when muscles are treated to optimal conditions. Some theorize that muscle fibers only experience hyperplasia once they reach a theoretical size limit. If they can then be pushed beyond this point - oftentimes with anabolic steroids - they may potentially split to form new fibers.

Hypertrophy

Muscular hypertrophy refers to muscular enlargement resulting from training. Muscle fiber disruption and damage during intense resistance exercise stimulates muscle growth. Once the damage has occurred, the repair process on the muscle fibers involves many different mechanisms such as hormonal variations, immune system functions, and metabolic demands. The various bodily systems can only assist in repair if adequate amounts of specific building blocks are present (i.e. protein). Protein synthesis involves 3 main steps. First, there needs to be adequate water intake. Secondly, the body will restructure noncontractile protein structures. Lastly, contractile protein synthesis will take place.

One common misconception amongst individuals starting a new resistance training program is that they may initially experience strength gains from resistance training, but this is generally caused by increased neuromuscular adaptations. What this basically means is that the brain becomes much more efficient and develops new and stronger pathways in order to contract muscular fibers. To simplify this even further, understand that the muscle fibers simply become more coordinated in their contractions. When more fibers contract at once, you can produce more force. For hypertrophy to occur however, research suggests that an individual would need to exercise beyond 16 intense workouts or so. Mostly all strength gained within those first 16 workouts are attained from neural adaptations. Beyond that, the muscle fibers will then begin to grow.

Magnitude of Hypertrophy

So how does one maximize muscular hypertrophy? First of all, a well-structured program is key to reaching a goal of muscular growth. There are two main factors at play in order to increase muscle size. Mechanical and metabolic systems must be stressed in a pretty specific way. Mechanical factors include lifting heavy loads with progression. Also known as progressive overload, muscles must be continually pushed and challenged in order for continued growth. An example of this would be increasing either repetitions or resistance during every single workout. If an individual can perform 40lbs bicep curls for 8 reps for a set, they should try and push themselves to 10 reps the next workout, then potentially increasing resistance to 45lbs the workout following that.

Short rest periods are also encouraged during resistance training to increase stress on the glycolytic energy system. This increases concentrations of metabolites that may be involved in muscular growth. This is the second component of hypertrophy mentioned above - the metabolic system.

Muscle Fiber Types

Muscle fibers can be categorized into two different types - type 1 and type 2. Type 1 muscle fibers are referred to as 'slow-twitch', have lower force production, and rely heavily on oxidative energy systems. Type 2 on the other hand is referred to as 'fast-twitch' muscle fibers, have higher force production, and rely heavily on non-oxidative energy systems. When a muscle is resistance trained, both types of fibers are recruited for force production, therefore they both possess the affinity for growth. However, type 2 muscle fibers have a much higher affinity for growth so muscle size is largely dependent on an individual's ratio of type 1 to type 2 muscle fibers.

Load and Repetition Goals

Hypertrophy training should aim for 67-85% of 1RM with a repetition goal in the 6-12 rep range. I personally feel that individuals should try to not use resistance that would force them to drop too far below an 8-rep goal for assistance exercises. Assistance exercises are those that are single-joint and usually single-muscle (i.e. bicep curl, tricep pushdown). By using too heavy of resistance for assistance exercises, individuals can place far too much stress on those single joints.

Diet

In order to build mass, your body will require more calories than what you are used to. Having said that, if you wish to try and build as lean of mass as possible, your intake of calories should be clean. What I mean by this is that you still do not want to ingest total junk calories such as processed foods or refined carbs. Also, your macronutrient ratios should be spot on. Calorie counts will vary based on the individual and their mass building goals, but remember that building about a pound of muscle a week requires pretty serious dedication so do not set goals too much higher than that!

I have seen different opinions on this, but for the most part, ideal macronutrient ratios for lean mass building should be somewhere in the ballpark of: 40-50% carbohydrates, 30-40% protein, 20-30% fat. You will need carbohydrates (clean; whole grains, fruits, vegetables) to fuel your intense workouts and protein to build tissue.

Sources:
Baechle, Thomas R. and Earle, Roger W. Essentials of Strength Training and Conditioning Third Edition
Picture: http://www.thedreamlounge.net/2010/09/

A Different Look at Infomercial Success Stories

I saw this video on youtube recently (video below). Basically, this guy decides to try and debunk common health and fitness advertisement success stories. Instead of trying to explain the video myself, why not take a few minutes to watch the video for yourself and then come on back and we can discuss the topics here. Go ahead, I'll wait...

Now, first of all, let me state that I think this video is simply grasping for the type of audience that would love nothing more than to 'write off' any health/fitness infomercial as being 'fake' and that everybody is just doomed to continue living the way they are living. Although I try and promote health and fitness as much as possible, I can see why people become so jaded, especially when watching something like this. Let me cover the key aspects here.

1. Companies Like Money

There is simply no need to argue this point. Companies like to make money. How does a health and fitness company make money? Selling products of course. How do you sell products to the masses? Promote the idea that their product is better than anyone else at making you look appealing to the opposite sex. Let that sink in for a minute. Some of you may initially disagree with me, and some of you may even say, "That is not why I exercise and diet!" Fine, if you are one of the select few that exercise and try to lead a healthy lifestyle simply for the sake of your health and better well-being, then great, I am proud of you and I personally like to live the same way. But don't for a second think that majority of the population out there has their priorities set on a certain appearance.

Once you begin to realize that most companies are out there to get your money, you can then accept the fact that not everything that is advertised to you is the whole truth. Even squeaky-clean companies out there have either bent the truth in their advertisements, or at least leaned towards the most profit-friendly sales pitches. Some of you may be scratching your head at this point because you know that I am a fan of the company Beachbody and some of the products that they have. Yes, I enjoy some of their products, but we can get into that more later.

2. Make Your Muscles Pop

It should not be a surprise to you that when this fellow is taking his "after" photos, he heads to the gym first, then tans a bit, and even sprays some cooking spray in order to make his body as visually appealing as possible. Companies like Beachbody are no different in this regard. Sure, they have folks at home take photos of themselves for a more natural feel to them, but they try and give as many suggestions as possible in order to maximize you 'after' shots. For example, by using overhead lighting for increased muscle definition, and even suggesting to take your photos after a workout so that your muscles are primed. I am not attacking Beachbody by any means, as all companies do the same thing. Let's not forget what we talked about in #1 above, but believe me, I will get to my point towards the end.

3. Starting Appearance is the Key

The guy in this video is actually in pretty decent shape when he takes his "after" photos. Sure, he is not rippling like many cover photos, but he has clearly spent some time in the gym growing some muscle. This allows a far greater transformation between his 2 photos. Most health and fitness companies enjoy these stark differences as well, but in a reverse direction, let me explain.

Health and fitness companies that promote user success aim for the greatest and most drastic transformations. Why? Refer to #1. Yes, of course they are helping people get fit, and it is great to see individuals losing weight and getting in shape. But, there should be a big disclaimer here. Just because you see certain people that go from one end of the physical spectrum to the other does not mean that you will also follow the same pattern. This is especially true for those of us that start their health and fitness journey somewhere in the middle of the road. Not only that, but there are plenty of other factors at play that determines your final appearance such as diet, genetics, supplements, etc. A company like Beachbody for example does not list the number or type of supplements that their individuals use to attain such phenomenal results. Sure, they also sell supplements, but their success stories don't necessarily use/take what they sell.

4. Photoshop

Ah yes, the digital age. Where anyone can drastically improve their appearance with a few (hundred) mouse clicks. Photo alteration programs are used in almost every facet of our society to improve advertisements. From Hollywood, to fast food, even to improve the look/appearance of babies, photos are 'touched up' to improve their appearance and make a certain product seem more appealing.

In this case, I will honestly say that not everyone in the health and fitness industry uses photoshop, as you can scour the web for user reviews and transformations that are as real as they get, but just be mindful that this little tool may be more prevalent than you think.

5. Diet

Now kids, this should be some of the most important pieces of information you take from the above video, how drastically one's diet can effect appearance. This guy DRASTICALLY changes his appearance in just a few hours. In somewhat of a humorous (but also sad) way, this guy consumes products that are high in sodium (water retention), carbonated beverages (bloating), and chocolate milk (high calorie, slow digesting).

On a side note, if you pause the video at exactly 2:40, you can see the face of a man who is about to explode! I laugh every time I see that.

What is so startling is how much this guy can change his appearance with just a few hours of eating like a slob. No wonder many people look the way they do after years of eating like that!

Summary

There is a comment made towards the end of the video basically summarizing the findings/goal of this video, to not believe everything that you see. I would like to think that most people can think for themselves and make smart, educated decisions, but that is not always the case.

I personally think that this video happens to be a pretty accurate reflection of society. It is pretty hard to go anywhere these days without being slapped in the face with advertisements suggesting 'six-pack abs' or 'toned, lean legs and buns', etc. Individuals everywhere go through vicious up and down cycles of getting in shape to look a certain way. It almost happens like clockwork every year when the gyms and athletic centers begin filling up again before spring and summer so that people can fluff their feathers to strut around and look good at the beach.

I personally feel that the best individuals out there today will be able to look beyond specific advertisements and selling claims to live a healthy lifestyle based on how they wish to feel and perform, rather than attempting to look a certain way. You are almost definitely doomed if you spend all of your time trying to look like someone else rather than just looking like you and feeling good about it.

Having said all of that, and I promised I would get back to this topic, I want to commend a company like Beachbody. I am not going to lie to tell you that they do not use some of the same tactics and gimmicks seen by so many others to sell their products, because they do, and they are a company trying to sell products. What makes them different however, is I personally find their trainers motivating, and I can connect with their research and development that they put into so many of their products.

A few programs from Beachbody have worked for me to motivate and inspire me to get and stay fit. I now use these products, as well as create a healthy lifestyle of my own, to try and live a life that I wish to live based on how I want to act and feel for years to come. If that is not your thing, fine. But find something that works for you and motivates and inspires you to stay active and eat appropriately, as long as you don't do it based on how you think you wish to look.

Cortisol

Cortisol is one of the most misunderstood hormones in the human body. Hopefully this blog will be able to help educate my readers so that they understand this very busy hormone more thoroughly.

What is Cortisol?
Cortisol is a stress-related hormone also known as a glucocorticoid, which is released by the adrenal gland in the human body. Its primary functions include: increasing blood sugar concentrations through the process of gluconeogenesis, aid in fat, protein, and carbohydrate metabolism, as well as suppress immune system function.

Role of Cortisol

Cortisol exerts catabolic effects on the body by increasing the levels of proteolytic enzymes. These proteolytic enzymes break down proteins within the body to convert them to carbohydrates while also inhibiting protein synthesis. Research has suggested that cortisol has a greater catabolic effect on Type II muscle fibers simply because they contain more protein than Type I fibers. An immense increase in blood cortisol levels can result in a net loss of contractile protein. This results in muscle atrophy which can reduce the size and strength capacity of the muscles.

Factors that Reverse the Effects of Cortisol

To create an anabolic effect within the muscle, cortisol must either be blocked or counteracted. It turns out, testosterone and insulin can counter cortisol's effects. If more insulin is bound to a cell's receptors, or if testosterone blocks the required genetic element within the cell's DNA for cortisol, protein synthesis can be conserved or enhanced. If, however, a greater number of receptors are bound to cortisol, protein can be degraded or lost.

Studies have shown a number of other factors that can reverse the effects of cortisol such as magnesium supplementation, omega-3 fatty acids, massage, laughter, etc. Through supplementation, a reduced-stress lifestyle, and regular exercise have been shown to reduce chronic levels of cortisol and make levels more manageable.

Factors That May Increase Levels of Cortisol
Research has shown that a number of factors can contribute to higher levels of cortisol. Dietary factors such as caffeine or anorexia can cause chronic increases, but other lifestyle factors such as traumatic events, a stressful commute to and from work, stressful job, lifestyle, etc. can also play a role in chronically high levels of cortisol.

Resistance Exercise Response of Cortisol

Similar to growth hormone, levels of cortisol increase as a result of resistance training. The largest increase is seen when resistance training rest periods are short and total volume is high. This may be surprising to some, but let us not forget that cortisol is released during times of stress, and resistance training places great stress on the body. Another factor to point out, is that once an individual (mostly males) have begun to 'adapt' to their training program, the testosterone produced counteracts the cortisol levels to a degree.

Interestingly enough, cortisol levels seem to spike as a result of the same factors that spike levels of growth hormone. It can then be suggested that although chronic increases in cortisol production, caused by factors such as chronic stress, etc. can have a catabolic effect on the body, shorter, acute increases brought on by resistance training must play a larger role in tissue remodeling.

Summary

Most people need to understand that since cortisol is produced by the adrenal gland, that same gland that is involved in many of the "fight or flight" processes in the body, it is no wonder that higher levels are to be expected following resistance training. One of the main roles is to be a primary signal hormone for carbohydrate metabolism which is not at all surprising either. If the body is entering a stressful situation, you essentially want to have the brain and muscles alert for 'action' so they would require higher than usual levels of carbohydrates (the body's jetfuel) for increased performance.

Unfortunately, the stresses that most people face on a day to day basis are not actually life-threatening and therefore do not actually require this type of metabolic response. Negative long-term health problems are therefore linked to stressful lives as the body stays 'alert' for far too long.

The role of cortisol from resistance exercise is still vastly unknown, although what is known is the fact that cortisol plays a much larger role in the tissue remodeling process within the body as it is released after periods of resistive exercise that places great anaerobic stress on the body. The goal of any individual however would be to lead as stress-free lifestyle as possible and allow their cortisol production be used solely for tissue growth, repair, and remodeling.

My Thoughts on Crossfit

One of the fastest growing fitness trends in the world today is Crossfit. Unless you live in a cave or under a rock, you have probably heard of somebody giving this trend a shot. I have seen many individuals in the fitness community give their opinions on this topic so I figured I would as well.

In today's society, we are dealing with a growing obesity epidemic as well as more and more people becoming more sedentary. I think it is utter nonsense to claim that any one fitness trend is better than another, so instead, we should all be aiming to move more, and I have always said that doing something is always better than doing nothing. Having said that, any individual who is looking for a change in their health and fitness journey or somebody who is just starting out on that path needs to assess their own goals and aspirations. The foundation of any fitness program should be built upon an individual's own personal goals, and to try and group all goals into one basket is utter nonsense. Not every wishes to bench press 300 pounds. Crossft, like any other fitness style or trend, has many pros and cons associated with it which I will address below.

What is Crossfit?

A simple Google search can answer this question for you, but in case you don't wish to see for yourself, I will do my best to concisely explain exactly what Crossfit is. Crossfit was originally designed to be a broad, diverse fitness style in order to train special operations academies in strength and fitness conditioning such as police forces, firefighters, military, etc. The principles behind these training modalities were originally focused on these groups because of the wide range of physical feats one would have to endure on the job. For example, a firefighter may need to scale a flight of stairs as fast as possible and then carry an injured person out of the building and away from danger. The programs that are offered are touted as being "scalable" so anyone from professional athletes to senior citizens can participate to their fullest capabilities.

Crossfit Training Goals

As I stated previously, the foundation for any fitness program should be the goals of the participant. Crossfit is no different here, however, they take a much broader approach. The mentality that is held by its faithful is that, "Why be really good at one thing (or a few things), when you can be competent at a bunch of things?" Most specifically, Crossfitters look to be 'competent' in each of 10 recognized fitness domains, which can be found in their Foundations. From their website: "Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist." Crossfitters take pride in their 'completeness'.

The Pros of Crossfit

There is no denying the fact that there are some incredibly athletic individuals who practice and even compete in Crossfit. There is even a "Crossfit Games" which is like their version of the Olympics. Like-minded trainees get together and compete to see who is the best at specific 'circuits' which are usually a combination of various exercises combined into single events. By following suit with what I said in the intro, I feel that Crossfit is doing a tremendous job at encouraging many folks to turn off their tvs and computers and getting out to get active.

By competing and working out in groups like Crossfit classes promote, certain people who thrive off of these types of situations will no doubt have a phenomenal rush of enjoyment. Not only that, but the workouts push you to your absolute limits, and then have you try and come back to beat your time from a previous session. A self-rewarding experience that not only makes you feel young, but can give that euphoric feeling deep down inside. Intense exercise also yields many benefits for individuals looking to reach optimal health.

The Cons of Crossfit

1. Rhabdomyolysis - According to PubMed: "Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Myoglobin is harmful to the kidney and often causes kidney damage." It is entirely possible for anyone to overtrain themselves to this point by using many other forms of fitness, but this condition seems to appear time and time again from Crossfit training styles. There are plenty of safety recommendations to prevent such an occurrence, however, the culture of Crossfit gyms appears to illicit these types of injuries out of their participants. The Crossfit website itself acknowledges this, mentioning it in their FAQs stating, "Don't kill anyone – Rhabdomyolysis is a potentially lethal threat to newcomers; be very careful. This is a very real and present danger. Avoiding “rhabdo’ should be the primary concern of first and second time workouts. Throwing a unknown newbie into an established group class is an invitation to rhabdo." Despite the fact that is a very serious issue, Crossfit appears to feel the need to poke fun at this;

In one specific instance, a Navy Crossfitter by the name of Makimba Mimms suffered Rhabdomyolysis, which he claimed resulted from a Crossfit workout, so he decided to file a lawsuit against the company. Because of this, there is now a Crossfit "WOD" (workout of the day) sarcastically named "Makimba" - names for these WODs are usually held by female names. Not only that, but Crossfit has a video on their website showing children performing "Makimba" as if this is a safe practice for all with absolutely no hazards whatsoever.

2. Crossfit certification - Anyone can get certified. Let that one sink in for a few seconds...ANYONE. All you need is $1000 and a weekend to learn the ins and outs of powerlifting. I for one believe that we need as many people in our society to promote health and fitness as much as possible, but there are far better (and safer) methods to promote an active lifestyle than having unqualified instructors telling Joe Couch Potato to thrust heavy weights over his head.

3. Specificity Training (or lack thereof) - The human body is a remarkable thing. When you train it to do something, with repetition and proper training modalities, your body gets better at that 'thing'. This is called training. For athletes, this is how they make their living, off of what is known as the SAID principle (Specific Adaptation to Imposed Demands). Someone training for a marathon would never use heavy back squats as a staple in their training regimen, and likewise Olympic powerlifters would never run 21 miles to improve their strength. Crossfit knows this and I discussed this earlier that they feel that it is much more important to be 'good' at a bunch of things rather than be 'great' at a few things. Fine, Crossfit is great at pushing you to your limits, but please do not try and sell this to athletes as a way to improve their game. Yes, these training modalities can translate over to some sports to improve physical endurance, but all athletic training eventually needs to reach a point of specificity where training and skill development mesh together.

4. The Workouts Don't Really Make Any Sense - Research has shown that for maximal "power" gains from training comes from heavy resistance being used within a 2-5 repetition range. The snatch for example is a "power" exercise that improves total body strength and a power hip drive (advantageous in many sports). Having said this, there is a Crossfit WOD (just one of many examples) where individuals are asked to snatch 135 pounds for 30 repetitions. Why? Once your body progresses beyond the 15 repetition range, you are now "endurance" training. Why on earth would you combine a power exercise with endurance properties? There are many examples of this. Such examples are also found in the exercise styles that are used. For example, a Crossfit saying is "no matter what it takes to get your chin over the bar, just DO IT!" This creates the potential for incredible muscular imbalance and poor form as the trainees will simply aim to complete something, often times with complete disregard for personal safety or proper form. Which leads me to...

5. Dangerous - Time and time again I see incorrect form used on many different exercises. Not only can this increase the risk for injury, but it can completely defeat the purpose of an exercise completely. One such exercise that I have seen performed on many occasions that literally scares me every time is the "Kipping Handstand Pushup". By pushing yourself to your limit in such a compromising position such as this increases the risk of injury immensely! Not only that, but the "kipping" motion (coiling the legs by bending the knees and then 'thrusting' upwards) takes much of the emphasis off of the deltoids (shoulders) which is intended to be worked in such an exercise. Yes, I know, there are plenty of other exercises that have inherent dangers associated with them, but that is the idea of years of research and experience within the physical fitness field of study. There are MUCH safer and more effective ways to work the same muscle group, especially for those that do not have the strength to do a handstand pushup. You can watch an example of this below (fast forward to the 0:38 mark to see the move being performed).

6. The "Cult" - For me, this has to be one of the worst parts of Crossfit. I have run into quite a few Crossfitters who have their noses extremely far into the air. Let me state this; I think Crossfit is great. I think Crossfit works wonders for the right crowd. I do not think this is for everyone. I don't really care if you do Crossfit or not. Do not think that you are better at everything just because you can do a "Fran" in under 5 minutes. I have also met some Crossfitters who are extremely educated, knowledgeable and in phenomenal overall physical shape. Having said all of that, I feel these types of personalities can be seen everywhere. There always seems to be a select few from any workout fanaticism (Cyclists, Crossfitters, "Jocks", yoga-ers, barefoot runners, etc.) that believe their workout system is the "cat's pajamas". I'm sure it speaks to the boredom and loneliness of our modern life. People gotta have something to believe in, whether it's god, rock hard abs or the saving grace of doing a "Cindy" in record time - for the most part, the point of the belief-system is to give one a sense of superiority over others. If you are a fan of Crossfit and love it, great! But similar to those folks that wish to drive down the street with the windows of their car down so that everyone can hear their blaring music, I have some news for you, nobody really cares what you do to stay fit and healthy (except maybe for fellow Crossfitters) so keep it to yourself.

In Summary

I may receive some flak from some of you Crossfitters out there, and that is fine, you are more than entitled to your opinion. Let me remind you that I think Crossfit is great for getting in shape. There are some inherent dangers associated with it (along with all forms of fitness) that I believe are not worth the risk for many of the individuals who decide to 'give it a shot'. There appears to be a greater risk of injury doing these types of exercises while sometimes being supervised by unqualified trainers. Many folks out there should look to attempt far safer methods of physical activity and then maybe 'building up to' Crossfit.

Crossfit, like many other health and wellness endeavors, is a business and above all else, wishes to make money. Modern society, the way it is today, people are constantly looking towards becoming 'thin' and 'looking good' faster than ever before. I think it has become a product of our fast-paced lifestyles that causes many to always look for the quickest fix possible. These two factors have lead to (in my honest opinion) a tremendous popularity rise in Crossfit because of the 'rush' you get from doing a workout so intense. If it is this hard, it must give me the fast results that I am looking for, which is not always the case, and certainly should not be the intention if safety has to be pushed aside.

Also, athletes training for a specific sport should be encouraged to train in much more specific modalities to aid in their athletic performances. Crossfit trains individuals to be 'good' at a number of things, but not 'great' at any one thing, and they even proclaim that. Crossfit is one tool, in a list of many, that can help certain people with their goals, but it is certainly not for everyone!

-Tyler Robbins
B.Sc. CSCS

Sources:
http://www.crossfit.com/cf-info/what-crossfit.html
http://www.t-nation.com/free_online_article/sports_body_training_performance_investigative/the_truth_about_crossfit
http://journal.crossfit.com/2002/04/foundations.tpl#featureArticleTitle
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001505/
http://physicalliving.com/what-about-crossfit-tuesday-qa-with-john-sifferman/

Anabolic Hormones Part 3: Insulin-Like Growth Factors

 

In parts 1 and 2 we covered testosterone and growth hormone. Today, in part 3 of 3, we will learn about insulin-like growth factors.

What is it?

I will give a very condensed explanation of what insulin-like growth factors (IGFs) are. In a process that takes anywhere from 8 to 29 hours to complete, growth hormone stimulates liver cell DNA to synthesize IGFs. The IGFs then attach to binding proteins in order to be transported by the blood stream to specific tissues throughout the body. The stress created from resistance training influences the hormonal response of IGFs so that they can stimulate growth of muscle, nerve, and bone tissue remodeling. Many of these hormonal pathways are still not understood as the interactions between hormones and their different pathways are so diverse.

Exercise Responses of Insulin-Like Growth Factors

IGF-1 has been the most studied in the context of exercise because of its immense role in protein anabolism. There is still so much to this process that is still unknown because of the 8 to 29 hour window of operation from IGFs. Researchers do believe that it is possible to initiate IGF synthesis caused by the disruption or breakdown of cellular material in the body from resistance training, including fat cells and muscle cells.

Having said that, there have also been studies that have shown the release of IGFs from fat cells caused by non exercise related stress. IGFs are stored it fairly large quantities in our fat cells but in much lower amounts in our muscle cells.

One thing that is for certain however, is that cases have been shown where if an individual's IGF concentrations are low prior to a resistance workout, the levels have risen post-workout.

Training Adaptations of IGFs

Responses of IGFs to heavy resistance training is still unknown, but levels of IGFs prior to a workout appear to affect the levels post-workout. For example, if an individual has lower levels of IGF prior to their workout, then they would see an increase due to resistance training. However, if their levels are high prior to their workout, they would see no increase, as if their body has already reached a level suited to their needs.

Mechano Growth Factor (MGF)

IGFs that are produced directly in the muscle cells are known as mechano growth factors (MGFs). These are produced in response to muscular overload and stretch (resistance training). It has been suggested that while IGFs promote the initiation of protein synthesis, MGFs initiate the growth or hypertrophy of the muscle cells themselves. MGFs have received great interest from bodybuilders as the direct injection of MGFs into the muscles appear to be a primary anabolic hormone for muscle hypertrophy.

-Tyler Robbins
B.Sc. CSCS

Sources:
Baechle, Thomas R. and Earle, Roger W. Essentials of Strength Training and Conditioning Third Edition
http://www.steroids.ro/steroid-profiles/mechano-growth-factor.html
Photo: http://it.wikipedia.org/wiki/File:2GF1_Insulin-Like_Growth_Factor_Nmr_Minimum_Average_Structure01.png

Set Point Theory and Body Composition

There are more and more studies done every day discussing the obesity epidemic that is sweeping across Western Civilization. Yes, this is an epidemic and if you don't believe so, then you must have your head in the sand, but we can save that discussion for future blogs.

The studies that have been done lately have been focusing on how much genetics plays a role in our body compositions. We all know that members of the same family look alike. Eye color, hair color, proportions of limbs, size of your muscles, etc. all seem to be genetically based. Why on earth would we assume that body composition (percentage of non-lean mass most specifically) is not based on this same principle then?

There have been numbers thrown about, and to be honest I am not the one that is going to give you a final answer on this, but from what I have read, some researchers suggest that as much as 40-65% of our body compositions are genetically-based.

A recent theory that has caught my attention is called the "Set Point Theory". This theory believes that everyone essentially has a (for lack of better terms) 'basement' weight and 'ceiling' weight. These are referred to as 'set points'. Between these set points, you create a theoretical area of where your weight, and for the most part, body composition, falls based on your genetics, or as theory goes.

This does seem to make sense and even lines up with an article that I recently read in the New York Times called the Fat Trap. This set point theory and the NYT article discusses the idea that individuals who try and fluctuate beyond their 'set points' have a helluva time as their body's survival mechanisms kick in to try and prevent too much chaos.

The idea here is that, let's theoretically say that your lower set point is around 160 pounds as a grown male. Your dad was always tall and slender, and was skinny his entire life, and since you look just like him, you fall into roughly the same set points that he does.

Now let's say you are currently 170 pounds, you feel like training for a marathon to get back into shape and start training hard and dieting well. You begin to notice in the first few weeks of dieting and training that your weight starts coming off quite rapidly. Your body begins to get lean and mean, you look good and feel good, but your weight won't budge past 160 pounds.

This set point theory (as well as the Fat Trap article from NYT) believes that your body starts a process of slowing down your weight loss due to its fear that you are threatening its survival. Your body may then even start to initiate processes to make sure that your weight returns to where it was.

This may in fact be one of the single most startling revelations in the health and fitness industry as time and time again, individuals report serious struggles maintaining success after a dramatic weight loss. It could possibly come down to the fact that their bodies just simply initiate survival mechanisms.

So why is it that people get to the size that they do? This appears to be one of the questions that is puzzling researchers. It is certainly no secret that on a general scale, people are consuming far greater calories than they ever have throughout human history, while at the same time becoming far more sedentary than ever in human history.

This set point theory therefore has flaws in it...well not necessarily. For someone like myself, I have been quite lucky up to this point in my life. I have had a great childhood with plenty of activity and sports, and have always been a 'skinny kid'. Even now at the age of 27, I struggle to get my weight much higher than about 180 pounds. I am not bragging, just my genetics! That could all very well change and I may suddenly start gaining weight well beyond that 180 mark as I age and my metabolism slows, but I will discuss more of that later.

The point I heading towards, is that even though I was very active as I was younger, my diet wasn't the greatest. My family was always on the run and we lived off of fast food and deep fried foods. If my genetics were any different, I may be much larger than I am now. So how come some people gain so much weight over others?

The reasoning may lie in the difference between an individual's set points. For example, I seem to consistently stay between 170-180 pounds. Sure, if I put a lot of effort into it, I could probably get my weight up a bit higher than 180 and if I went on a hunger strike, my weight would probably dip below 170, but for the most part, those are my set points, a difference of about 10 pounds. For a lot of people, a life of abusing their bodies by consuming large quantities of calories combined with massive amounts of inactivity, can cause their upper set point to slowly ratchet higher and higher. Not only do they ratchet their upper set point up, but their lower one may come with it.

If we still use myself as an example and I neglect my body for the next 10-15 years and get my upper set point up to 280 pounds, my lower set point may also raise up to say 250-260 pounds. Now, when I try and get fit and healthy again, my body will struggle to get past that lower set point because I have locked myself into that position.

That is a very vague and brief example, but think of this; I seem to have my set points about 10 pounds apart. What if someone has a difference of 40 or 50 pounds between their set points? Suddenly their weight can climb much faster than they ever thought!

So you may say to yourself, "Why exercise and diet accordingly if I don't really have a choice in the matter, aren't I genetically doomed regardless?"

Simple answer; because you can! What I am trying to get across here is that some people are absolutely going to have more difficulties losing weight over others. On the flip side of that equation, some people are going to struggle to try and keep their weight up. That is life, and according to the research, anywhere from 40-65% of what makes you look like you is genetic.

Because of trends like these, the medical community has had to come up with new terms like the phrase "skinny fat" which is used to represent the physical state of those that may appear skinny, but are terribly unhealthy because of the way they live their lives. Just because you got a lucky card in the draw and can, "Eat whatever you want because you never gain a pound!" does not mean that your lifestyle should reflect that.

Keep these things in mind though. We unfortunately live in a society where looks matter. You are pretty hard-pressed to see advertisements for gym memberships or diet clinics that don't shove 6-pack abs in your face. Men and women alike seem to crave a flat, toned, six-pack midsection more than anything else. Guys may also want big muscles and women want a toned posterior too.

For those of you that follow me may know of my youtube channel. I actually had an individual come on there recently and comment on my video claiming that, "You workout this much and you still aren't RIPPED!?!?" I decided to write a reply to this person stating the reasons for my interest in health and fitness which go beyond my appearance, but also indicated that my appearance was based on genetics, diet, etc. He replied with something along the lines of, "Don't blame your genes for your failures. A true sign of a man's fitness level is the size of his muscles!"...

I know not everyone can be educated on the benefits of health and fitness as many only see the world in black and white. They believe everything they see in the media and think that the only respectable end-result of dieting and exercising to the extreme is to look like a supermodel. I can tell you this, however, that no matter what your genetics tell you about how you are going to look, you can still fight that trend and have some success. Keep in mind the slew of other benefits to eating properly and exercising that go well beyond how you look. 

Sure, genetics may play a 40-65% role in your body composition, but that is still nowhere near 100%. Not only that, but the rewards to your brain, your heart, your lungs, and your muscles from exercising and eating properly are far greater than what you see in a mirror.