The No#1 Science Based Performance Resource

First Time In Print!

Vacation Gone South

 

Vacation Gone South: Collected Works is parts I,II,III and IV of the highly rated novella E-series in a single printed volume for new readers and fans alike. With additional content added for prior readers of the series, a must read for fans of fast paced gritty thrillers. Reviews from the E-series:

The litmus test for me for a good fiction yarn is if it makes me feel like I’m actually there in the action, and Vacation Gone South passes that test with flying colors. – US Navy SEAL Commander (ret) Mark Divine

5 out of 5 stars…”Great action, gun style folks will have ‘ah hah’ moments left and right. Very on point with description of certain tactics. I was hooked and look forward to the next.

AN AWESOME BOOK!!! A true page turner and loved the details!

… another home run. He is truly one of the better up-and-coming writers of the thriller-fantasy genre. People will be saying ‘I bought Brink before he became huge’ some day soon.

“Excellent! If you like military fiction but despise people getting the important details wrong… this is for you. Once again, I finish a Will Brink book and immediately want to read another one.

Awesome, gritty, edge of my seat.

“Finally! None of the clueless BS that turns most action fiction into wallbangers. ( Wallbangers are books you throw against a wall while wondering why you bought it)”

“…he mixes a fast pace with witty introspection and insight into the spec-ops community that is sorely lacking (mostly because said members don’t, and can’t, talk about it)…

…Brink also brings to the narrative a depth of knowledge and interesting insights about all manner of subjects . His main character is a smart guy who says a lot of smart things.

I enjoy the authors ability to blend his story and factually correct methods of warfare into a beautiful story. Wink is a true Light Fighter.

“…the dialogue , attention to detail and the action are all first rate.

See more HERE

The Golden Age Of Bodybuilding On Tape!

Those old enough to remember the  90′s know it as the “golden age of bodybuilding” and it was! The magazines – pretty much all of whom I wrote for – were at their peak in sales and popularity, the industry was growing rapidly and still a lot of fun, and people actually cared about who won what show and so forth.  Bodybuilding on all levels at that time was truly fun and exciting and I was lucky enough to be right in the middle of it.  Those who were part of that time will remember Muscle Media 2000 as perhaps the best of the mags, and names like Dan Duchaine, Bill Phillips, Mike Mentzer, Shawn Phillips, Will Brink (yours truly), Charles Poliquin, and many more, were the names people knew and followed.

MM2K023B

Now digitized and online!

Why this trip down memory lane? Shawn Phillips literally found some boxes full of the original Muscle Media 2000 audio tape series and has digitized them and put them on line! When he called to tell me he was looking in the warehouse for something else and found this box of old cassette tapes interviewing all the popular names of the time, we went down memory lane laughing like idiots. It was obvious what needed to be done next, and the MM2k Vault was created for those who want to be transported back in time to the golden era. For those who may not remember all this with the clarity us old dudes, this is your chance to see what the big deal was! I had a great time doing them, and even more fun listening to them myself. If you wanna go down memory lane, or want to listen to what the most popular people at the time had to say and what it was like to listen someone like Dan Duchaine or Bill, or a much younger me pontificate about all manner of fun topics, these are a MUST listen.

If you wanna take the trip click  HERE

 

 

 

How 2 Set Styles May Build Muscle In Half The Time

Editors Note: Here’s a guest article via Carl Juneau, PhD. Doctor Juneau is the developer of the Dr. Muscle App, which I recommended previously in a past article about how so many bodybuilders are stuck in the 70′s readers may recall. The app does a solid job of removing the guess work for people looking to utilize more modern approaches than typical – and less effective – linear training models. Feedback from BZ followers has been excellent.

 

How 2 Set Styles May Build Muscle In Half The Time By Carl Juneau, PhD.

Monica-Mollica-gym-trainergize

BrinkZone author Monica M shows what smart training, good nutrition, intelligent supplement use, and good genes looks like!

How many sets do you do when you work out to build muscle? When you bench press? When you squat? 3 sets, right?

For most people, 3 sets seem just right. 2 sets… you’re leaving too much in the bank. 4 sets… it’s hard work. But 3 sets! Boom!

The problem with 3 sets is that they take a long time to do. If you take 1, 2, or even 3 minutes of rest between sets, you’ll spend up to 10 minutes training just one exercise. When you add up your other muscles groups, you can easily spend an hour and a half in the gym. Many guys do.

But what if I told you there’s a better way? 2 ways, actually! Ways to do your sets that let you build just as much (or more) muscle… in about half the time? Yeah! That’s right. These set styles build muscle in half the time because each set is the equivalent of about 3 normal sets. I’m talking about drop sets and rest-pause sets.

Let’s look at what the science says: Continue reading..

High Reps Vs. Low Reps, The Science!

Higher reps vs lower reps has been a debate for decades among those focused on hypertrophy, such as bodybuilders and casual lifters just looking to add some muscle mass. When people ask me what rep ranges are best for hypertrophy, my typical response is “all of them!”

DSC_0405-Monica-Mollica_1200x797

Monica shows what smart training, good nutrition, targeted supplements, and good genes looks like!

There’s been a number of studies looking at higher rep ranges using lower loads that support the use of higher reps in programs focused on hypertrophy covered by Monica M HERE worth reading if you have not already. Anything by Monica is always worth reading, but I digress.

Recently, a large meta review of studies examining the topic and using a stringent inclusion and exclusion criteria for the review, that lower reps with higher % of 1RM and higher reps using lower % of 1RM have similar effects on hypertrophy. If the specific goal is improvements in 1RM in a given lift, than higher loads and lower reps is superior, although increases in 1RM strength does take place with higher rep/lower load training.

So should those focused strictly on hypertrophy drop the heavy lifting and just train in the 15-30 rep range? In my opinion, No. Is there a place for higher reps and lower loads in the program of people focused on hypertrophy? That’s a resounding yes! This section from the aforementioned review from summarizes nicely; Continue reading..

Soul-MIND

Some of you may be aware I also write fiction. I have a thriller series (think Brad Thor, Vince Flynn, or Ludlum) called Vacation Gone South that gets high marks from those who do that for a living, and three science fiction novellas. My latest one is titled Soul-Mind. If you’re a science fiction geek like me, check out Soul-Mind and let me know what you think!

Here’s the description:

SOUL-MIND copyPost World War III, the earth is headed for total eco-system collapse. The end of man as the dominant species on the planet is not due to nuclear holocaust as so many had predicted, but an accumulation of good old traditional bombs of all kinds and sizes, chemical weapons, biologicals, beam weapons, kinetics launched from orbit, rockets, fleets of robotic ground and air weapons platforms, railguns “smart” landmines of various types and sizes, and assorted mixtures of automatic weapons and munitions made a hell of a mess that killed more people than prior world wars combined. It also effectively killed the birthplace of mankind.

When the warring nations realize it’s get off planet Earth or cease to exist as a species, they collaborate to develop a strategy to find habitable planets. Only a mind used to extreme isolation and survival under any circumstances is fit to make the journey in search of habitable planets, and one of the most decorated snipers of WWIII is one of those minds chosen.

A sniper tired of war, done with killing, sitting in jail for murder, hand-picked for a journey for which there is no return trip, a journey with little chance of success, for which all mankind will depend. A journey that will challenge what it means to be human.

Scout Sniper Sergeant Wilkins has been through more than his fair share of missions that were supposed to be one way trips and succeeded where no one else could. This will be his most challenging mission of his life with humanity dependent on his success.

More HERE!

 

 

 

 

 

 

 

Protein Intakes For Female Physique Athletes

2018 update:

The 2015 study  below was  the first study I’m aware of that looked specifically at female physique athletes and the effects of a higher protein intake, and comes from Dr. Bill Campbell’s lab via the University of South Florida, Performance & Physique Enhancement Laboratory, which I gave a talk at in 2016 and presented at conferences. It’s interesting to note they found increased LBM with higher protein off season.

A new study looked at female physique athletes, and the effects of a high vs. low protein intake. This new study by some of the same authors of the prior study, found although strength of the athletes didn’t vary (reach statistical significance), they did find improved bodycomp in the high protein group. If trying to increase FFM and limit BF, eat your protein ladies!

Effects of High vs. Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program.

Int J Sport Nutr Exerc Metab. 2018 Feb 6:1-21. doi: 10.1123/ijsnem.2017-0389.

Abstract

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance-training programs. However, there is little to no research investigating higher vs. lower protein intakes in this population. This study examined the influence of a high vs. low protein diet in conjunction with an 8-week resistance training program in this population. Seventeen females (21.2±2.1 years; 165.1±5.1 cm; 61±6.1 kg) were randomly assigned to a high protein diet (HP: 2.5g/kg/day; n=8) or a low protein diet (LP: 0.9g/kg/day, n=9) and were assessed for body composition and maximal strength prior to and after the 8-week protein intake and exercise intervention. Fat-free mass (FFM) increased significantly more in the HP group as compared to the LP group (p=0.009), going from 47.1 ± 4.5kg to 49.2 ± 5.4kg (+2.1kg) and from 48.1 ± 2.7kg to 48.7 ± 2 (+0.6kg) in the HP and LP groups, respectively. Fat mass significantly decreased over time in the HP group (14.1 ± 3.6kg to 13.0 ± 3.3kg; p<0.01) but no change was observed in the LP group (13.2 ± 3.7kg to 12.5 ± 3.0kg). While maximal strength significantly increased in both groups, there were no differences in strength improvements between the two groups. In aspiring female physique athletes, a higher protein diet is superior to a lower protein diet in terms of increasing FFM in conjunction with a resistance training program.

Full Paper HERE

2015 study:

Effects of a high (2.4 g/kg) vs. low/moderate (1.2 g/kg) protein intake on body composition in aspiring female physique athletes engaging in an 8-week resistance training program

Bill I. Campbell, Danielle Aguilar, Andres Vargas, Laurin Conlin, Amey Sanders, Paola Fink-Irizarry, Layne Norton, Ross Perry, Ryley McCallum, Matthew R. Wynn, Jack Lenton.

University of South Florida, Performance & Physique Enhancement Laboratory, Tampa, FL, USA

Background

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance-training programs. However, there is little to no research investigating higher vs. lower protein intakes in this population. The purpose of this investigation was to compare the effects of a high protein diet vs. a low protein diet in resistance trained, aspiring female physique athletes.

Methods

Sumi Singh Fitness Model

BrinkZone author Sumi Singh shows what hard work and a solid nutrition plan can achieve

17 resistance-trained female subjects (21.2±2.1 years; 165.1±5.1 cm; 61±6.1 kg) participated in this investigation. At baseline and following 8-weeks of a periodized daily undulating resistance-training program (DUP), participants were assessed for body composition (body weight [BW], fat mass [FM], body fat % [BF%], and lean body mass [LBM]). After baseline testing, participants were matched according to total FM and randomized to the high protein group (HP; n = 8) or the low/moderate protein group (LP; n = 9). Participants in the high protein group were instructed to ingest at least 2.4 grams of protein/kg body mass per day and participants in the low protein group were instructed to ingest no more than 1.2 grams of protein/kg body mass. There were no restrictions or guidelines placed on dietary CHO or Fat intake during the study intervention for either group. Body composition was assessed via ultrasound (A mode, 2.5-MHz transmitter). The DUP program consisted of two lower body and two upper body workouts conducted a total of 4 times per week for 8 weeks. Data were analyzed via a 2-factor [2x2] between-subjects repeated measures analysis of variance (ANOVA). The criterion for significance was set at p ≤ 0.05. Continue reading..

Why Are So Many Bodybuilders Stuck in the 70s?

70sIf there’s on group of strength athletes that seems to be stuck in the late 60s -70s when it comes to their training approach, it’s bodybuilders. Some might argue bodybuilders are physique athletes versus strength athletes per se, but I’m defining strength athlete as anyone who lifts progressively heavier weights in an attempt to get stronger and or larger as their primary focus. Whether they do that to be able to diet down and show that work on a stage or to hit a new PR at a competition is irrelevant to me. So from here on out, I’m placing bodybuilders in the category of strength athletes along with power lifters, strong men competitors, Olympic lifters, etc.

If you spend time in a serious power lifting gym, you’ll find modern power lifters following what’s the most effective and efficient  training methods for them to move forward in their sport. Obviously they apply their own approaches and methods, but understanding and utilizing concepts such as periodization, planned progression, de-loading, and so forth, is the common approach by successful modern powerlifters.  You’ll find the same for O lifters, strong men, and others as the common theme. What about bodybuilders? Go into a bodybuilding/physique oriented gym, and you’ll see people doing the same thing they have always done, pretty much the same thing bodybuilders were doing since the 70s, which is linear training minus any periodization, planned progression, de-loading, and so forth, ignoring approaches that would greatly improve their progress while reducing their chances of injuries. Prehab work, mobility work, and other useful modalities that improve recoup from tough workouts and reduce the risk of injury, also foreign concepts by and large in the bodybuilding community, and that needs to change. It gets downright depressing. Contrary to what some readers may think, with a few exceptions, it’s no different among the bodybuilding elite either.

Continue reading..

mTOR, Muscle Builder or Cancer Pathway?

 

Truth is, it appears to be both. Per usual, too much appears a negative, too little, also a negative

Supplement companies are constantly pushing mTOR as the magic pathway to building muscle, and various net guru type talk about keeping mTOR activated, with heavy marketing of Leucine, BCAA, etc. to keep mTOR activated. It’s unlikely that keeping an anabolic pathway such as mTOR active is a path to longevity. It’s interesting to note, cancer researchers, anti aging researchers, etc are looking for ways to limit/control mTOR.

Here’s an article on the topic by a researcher in the field worth a read. Obviously, it’s far from conclusive at this time that healthy people intentionally activating mTOR to assist in altering bodycomp etc, but it’s also not difficult to fathom that pathways also responsible for cellular growth, cell division, etc being activated constantly could have long term repercussions. We need mTor and too little also also clearly a negative, and like growth factors such as IGF-1 the risks/benefits will appear as a U shaped graph, where too much or two little increases the risks for various pathology best avoided (1). Interestingly, drugs that lower mTOR have been found to increase life span of some animals for example. Continue reading..

Synthol Madness!

Back in the day I was sitting at the judges table as an NPC judge and a middle weight bodybuilder was called forward to do his mandatory poses. He was actually a pretty decent bodybuilder if not for his ridiculous oversized balloon arms full of synthol. When he was asked by the head judge to do a front double biceps pose, someone in the audience yelled out “nice double synthol!” and the entire place broke out laughing. They were not laughing with him either, but at him. He looked stunned, and slinked off the stage. I’d heard from others how angry he was over it, and defended himself arduously regarding his claims he did not use synthol on a popular bodybuilding forum. He also went on to say how he should have at least won his class (and if not for his balloon arms he may have!) and how crappy the judges were and so forth. Dude was a poster child self-delusion on a grand scale.

3_6850034That was not the first experience I’d had with Synthol, far from it, but it was my first experience with just how delusional such people can be regarding their Synthol use. He knew he used Synthol or similar to make his arms the approximate size of his legs, why was he angry when everyone else knew it too? It was like some bikini competitor on stage with double E implants (which yes, I have seen…) claiming her boobs were natural and she should not have been marked down for her poor overall balance and symmetry due to the implants twice the size of her head.  I have had a few of those gals ask what they could do to improve their placing, and I/we usually told them to either reduce their breast size and or improve their lower body to help balance off the top, but none of them claimed their breasts were natural. Continue reading..

RAADFest Conference 2017

RAADFest 2017

-1Aging and dying sucks. That should be the motto of RAADFest, the conference that explores the very cutting edge of anti aging/longevity research and therapies. I, being a politically incorrect jerk, would have used that motto, because it’s true, but the RAADFest organizers have chosen the motto “Take your place in the revolution against aging and death” which is more descriptive than my motto I suppose. The goal of RAADFest is to explore “radical” life extension via the latest technologies as well as look at emerging and future technologies. This goes way past things like good nutrition, supplements and exercise, all of which can help slow aging and prevent the diseases of aging, none will stop it.
The ultimate goal of RAADFest and its speakers and attendees, is to put an end to aging and death, and that may in fact be a reality sooner than many realize. The overall tone of RAADFest being one of “transhumanism” which is “the belief or theory that the human race can evolve beyond its current physical and mental limitations, especially by means of science and technology.” Assuming we don’t snuff ourselves out as a species in the coming decades due to being short sighted and small minded, the transhumanism movement will be science fact vs. fiction according to many scientists. I tend to agree.

I was not sure what to expect at this conference, but was pleasantly surprised by some of the information presented by the various speakers that was far ranging and often loaded with useful information people can put to use right now. As a semi conservative scientist type, some of it requires more research in my view before I’d personally use it or recommend it, but most of it very much worth tracking and possibly using. As you might expect, such a conference and the topic attracts a wide range of people, from brilliant well regarded scientists to people who are…well…umm… not that. Some were more of the inspirational speaker variety, some more a philosophical bent. This was not your typical dry scientific conference but an overall celebration of life. Continue reading..

Switch To Desktop Version

Copyright © 2018The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Mobile design by KMD Networks.