This is a GREAT version of the pull-up that’s going to challenge your strength and determination! Because during the pull-up (while holding at the top), you’re actually going to be shifting your hands out to the sides, then back in.
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
By Monica Mollica & Will Brink
As seen in The Life Extension Magazine May 2014 issue © 2014
Lactoferrin has been experiencing an increased interest by researchers and medical professionals, and rightly so: It’s shown an astounding array of potential benefits to human health and disease prevention. The wide range of potential health and disease fighting properties of lactoferrin are covered extensively in two prior articles “The Bioactive Peptide that Fights Disease” and a later update outlining recent research findings with additional research found . This article shows a recently discovered benefit of this unique peptide that were quite unexpected.
What Is Lactoferrin?
In a nut shell, Lactoferrin is a multi-functional peptide, derived from whey protein; in bovine milk it’s present at approximately 0.5-1.5% of total whey proteins 1, and 0.1 g/liter 2. In addition to its known anti-bacterial 3, anti-viral 4), immune strengthening 5, antioxidant 6, 7, anti-inflammatory 7 and cancer-preventive potential 8, recent studies have discovered novel targets of lactoferrin that can help with fat loss and improve insulin sensitivity and glucose control, which are also essential components to weight loss and overall health.
Lactoferrin for fat loss
A role for lactoferrin in reducing adiposity was first discovered in fat cell culture studies. It was found that lactoferrin specifically inhibits fat accumulation in fat cells, as well as formation of new fat cells (a process called adipogenesis) 9, 10.
Recent studies have shown some controversial findings that high-rep training is as effective as the traditional medium rep training for muscle growth. If you missed it, check out my two previous articles:
In this article I will show some examples of how high-rep sets can be implemented in a serious weight lifting program, and look at the results of some studies that have investigated this.
For my Italian reading members, I have a series of articles in the Italian Iron Man/Olympian’s News. I have been published in Italian before, via Power Magazine, as well as other languages; Polish, Spanish, Japanese, etc.in a wide variety of publications world wide. Click on the cover to read or go HERE. My article starts on page 32. Buon divertimento!
The Barbell Bench Press is an exercise I don’t have to explain, I’m sure! This classic powerlifting technique is going to help you get more out of it in terms of muscle mass but also strength out of the bottom.
Intermittent Fasting (IF), science or pseudo-science? In this vid I cover the essential issues of IF people need to know.
Review Paper Of Interest Mentioned In the Vid:
Meal frequency and timing in health and disease
Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.
Full Paper HERE
After my review of the popular coffee concoction making the rounds with generally unsupported claims, I was asked what would I recommend for a “bio active” coffee that really delivered as promised. The result is Bomb Proof Coffee. Part I covers what’s in Bomb Proof Coffee and why those ingredients used, and Part II covers how to make it, doses, sources, etc. If you try it, make sure to report back with your experience! If you want to know the science behind Bomb Proof Coffee, the full write up is HERE.
Part I, what’s in BombProof Coffee and why:
Part II, how to make BombProof Coffee, doses, and sources:
The Stiff-Legged Deadlift is a key exercise for hamstring development but it doesn’t fully address adductor development.
That’s where this exercise comes in…it’s going to target your adductors (a.k.a. inner thighs) with a wide “split” position as you’re doing a dumbbell Stiff-Legged Deadlift type of movement.