Should you invest in a home gym? If so, what do you need in the home gym? Are home gyms for everyone? No! Here’s some thoughts on the issue of home gyms vs commercial gyms.
Latest person to go through the BrinkZone Gauntlet, model & competitor Marybeth Paul shows what effective efficient whole body GPP, conditioning, endurance, and metabolic work looks like. No “toning and firming” nonsense here, just hard work that yields results. All the tools used in this vid can be found in the BrinkZone Approved Stuff section of the site BTW. Those are the tools that get best bang for the buck people!
Wanna see more “victims” of the BrinkZone Gauntlet? Click HERE
Nitric oxide (NO) boosting “pre-workout” supplements based on L-arginine have been – and still are – quite popular among many fitness enthusiasts and athletes. While it’s true that arginine is a nitric oxide (NO) precursor and NO is a potent vasodilator [1, 2], most studies in healthy adults have not unequivocally supported the marketing hype that arginine supplementation increases muscle blood flow and/or performance [3-5]. In my previous article “The Arginine Paradox” I explained why.
In this article I will cover the less well known, albeit highly significant, NO generating process, the nitrate-nitrite-NO pathway. This new NO producing pathway holds a lot of promise and supplements that target it will probably replace the current arginine based NO boosters in the near future.[6, 7] The nitrate-nitrite-NO pathway is especially interesting in that it not only has performance enhancing effects in healthy folks – as well as in people with risk factors – but also offers cardiovascular protection, regardless of baseline health status.[7-10]
Fundamentally, there are two ways you can approach physical activity. You can “exercise,” which is the term normally used when your goal is oriented toward improving your appearance. “Exercisers” tend to view the terrain through the prism of energy balance: if the exerciser wants to be leaner, she’ll restrict calories and increase energy expenditure, with the goal of a net calorie deficit.
The Gauntlet claims two new victims!
Latest victims of the BrinkZone Gauntlet, competitive bodybuilder Janet Esterkes and figure competitor Andrea Kalligheri, which shows what a whole body functional killer calorie “burning” workout looks like! The BrinkZone Gauntlet: For GPP, conditioning, endurance, metabolic work, and functional strength, it’s efficient and hard work…
In a previous article I reported the controversial results of a study that compared the muscle (myofibrillar) protein synthetic response of a traditional “bodybuilding” high-load low rep workout (90FAIL) to a higher rep low load workout (30FAIL), both taken to failure 1. If you haven’t read that article, here’s a lowdown:
The workout with higher rep lower load sets (30FAIL) was equally effective in stimulating muscle (myofibrillar) protein synthesis as a workout with low rep high load sets (90FAIL) 1. But more notably, the high-rep low load workout (30FAIL) resulted in a more prolonged muscle protein synthetic response and a greater elevation of muscle protein synthesis rates than the low rep high load workout (90FAIL) 24h after exercise, and also induced a greater stimulation of anabolic signalling pathways 1.
However, this study was an acute study with measurements taken for only 24 hours after one single workout bout. This doesn’t tell us whether higher rep sets would lead to long term increases in muscle mass, which is what we are ultimately interested in. Well, the same research group just published an actual 10 week training study 2 to find the answer to this nerve-itching question….
1:1 Consults With Will Brink
After an extensive hiatus from doing 1:1 consulting/training work, I’m going to be offering 1:1 Skype -or phone consults – on a limited schedule. I get a lot of requests for it, and do them sporadically for a few people ‘ (mostly medical professionals and those in the law enforcement and military community), but it’s been limited.
Due to regular requests for the service, I’m opening a few days per week to 1:1 consults where topics such as supplements, nutrition, training, and other topics related to athletes and health conscious people alike, can be covered.
I think those who have read my various articles, watched my vids, and specifically those who have read/followed one of my programs such as BBR or FLR would benefit most from some direct 1:1 counseling, but some may have a specific topic to cover not found in those programs/books.
Sessions would be in one hour blocks, and discounts for multi block purchase, LE/mil, etc exist. If interested in 1:1 consulting, inquire by using “contact me” option on the upper right hand corner of this page or email Will (AT) BrinkZone.com with subject heading “1:1 consults inquiry” and I’ll send a current costs sheet and then a time for a consult can be set up.
No, I’m not inexpensive (think what you would pay a good doctor or lawyer for his expertise per hour…) but if people want a “cheap” consult with a trainer, etc, they may want to approach one at their gym or ask around for a referral. Also, getting either Body Building Revealed or Fat Loss Revealed, or The Sports Supplement Bible, is a highly cost effective way to get started on those topics and will save you years of wasted time and money!
Not that I want to talk people out of getting a 1:1 consult, I just want it to be worth their money and my effort so they receive the most value for their money. Here’s what IFBB pro Milos Sarcev – nicknamed “The Mind” for his high level of knowledge on all things training & nutrition – was nice enough to write regarding yours truly:
“I first met Will many years ago in Niagara Falls. We started talking about exercise physiology and performance nutrition. After about an hour of his monolog I knew that instead of purchasing every bodybuilding piece of research in the world all I needed to remember was his phone number, Will is the most honest and down to earth guru’s in the industry, I trust him implicitly, the changes I was able to make to my physique with his advice are simply amazing.” – Milos Sarcev
More quotes from pro athletes, medical professionals, and others HERE if interested.
To inquire about 1:1 consults: Contact Will
Risk factors and chronic diseases often get more attention among the middle-age and elderly population. And rightly so, since that’s when the manifestations of chronic diseases start to show up, and when people get reminded about their chronological age. An integral component of successful aging (also known as healthy aging) is the freedom of physical disabilities and debilitating chronic diseases 1-3. While it is true that it is never too late to become health conscious and reap the benefits of a healthy lifestyle 4,5, the fact remains that the sooner we start the better off we will be as we get older. If you are in your 20s or 30s, or have kids, read on…
Why people have NO EXCUSES not to exercise. I cover – and counter – some common excuses used not to workout like: “I don’t have the money for a gym membership” “I have to get the right equipment before I start” and other classics that are not valid excuses!!! Yes, there are valid reasons why one can’t always exercise (illness, injury, etc.) but most of them I hear, are not valid reasons.
This vid sets the record straight on what can be done regardless of your situation! I’m not trying to be harsh or mean, and I know it can be difficult, but some straight talk is needed on the topic I feel.
In discussions about dieting, a topic that often comes up is that of “cheating”; is it good or bad to cheat once in a while during a diet?
In order to answer this questions appropriately, it is necessary to look at both the quantitative and qualitative aspects of dieting, and the physiological and psychological responses they each elicit.