Archive for the ‘Fitness & health’ Category

Most bodybuilders lift way too heavy for OPTIMAL MUSCLE GROWTH! I see it everyday! Bodybuilders are NOT powerlifters, and although there is indeed a direct correlation between strength and muscle mass, you still need to be able perform the proper amount of REPETITIONS!

It’s NOT about how strong you are; it’s about how strong you are IN THE 8-12 REP RANGE! It doesn’t matter how much weight you can do 3 times! Listen, if you need a SPOT just for a “lift-off”, chances are you are too heavy(there are exceptions). If you can only do 3, 4, or even just 5 reps, YOU ARE GOING TOO HEAVY! Trust me, you will grow MUCH BETTER from a SOLID, CLEAN 8-12 repetitions than you will from a SLOPPY 4-6. Heck, even a perfect 4-6 will not build as much muscle as 8-12, but going very heavy occasionally does have it’s benefits as well. For instace, the stronger you are, the more weight you can do in the 8-12 rep rage!

Give it a try, I guarantee you wiill realize that you’ve been lifting too heavy and it is actually holding you back. So, take all of that STRENGTH that you have built-up, and start REPPING THAT SHIT OUT!! LOTS OF SETS TOO! At least 15-20 for all muscles!


I’ve already discussed my philosophy of EATING LESS OFTEN while BULKING in order to gain weight. Eating every 2 hours is just foolish DOGMA and is not only unneccesary, but it’s not even OPTIMAL. In other words, you are wasting your time and efforts.

Lot’s of guys are starting to employ “IF”(intermittent fasting) as a system for weight-loss. Well, I am here to tell you that you can also use a similar system for BULKING. I call it “IE”; Intermittent EATING. Here is a typical day for me when I am not in the office:

Wake up around 1:30-2:00pm

Sit on the computer until around 3:30pm

Eat a MASSIVE meal at 4:00pm(2,000 cals+)

More business on the computer/phone from 4:30-5:30pm

Drink a cup of coffee and TRAIN LIKE A MANIAC at 6:15pm(2-3 hours)

Finish workout around 8:30-9:00pm

Smoke a bowl of fine Cannabis and sip on some water

9:30-10:00 I begin my FEAST! Usually begins with an appetite stimulating glass of Pinot Noir red wine(which has the higest concentration of Resveratrol; great for reducing estrogen and increasing androgen receptor sensitivty)and then I eat a MASSIVE MEAL(2,000-3,000 cals+). It takes me over an hour to eat this meal.

Relax from 12:00-2:00

2:30-3:00am Eat a snack before bed, usually a big serving of greek yogurt, cottage cheese, or more meat, with either fruit or mixed nuts.(1,000 cals+)

3:30-4:00am SLEEP!! POWER SLEEP!(10-12hours+)

Eating this way enables me to consume A TON OF CALORIES, and by consuming them in this PATTERN, I know for a fact that I STORE MORE OF MY FOOD AS MUSCLE TISSUE. Give it a try and thank me later!!


Humanotropin™ is an all-natural growth factor forumula, proven to increase HGH(Human Growth Hormone) levels and total body anabolism. umanotropin™ contains a powerful blend of pharmaceutically standardized extracts from fertilized chicken eggs and bio-active serum albumin. Each serving provides naturally occurring [B]IGF-1, IGF-2, FGF (fibroblast growth factors), NGF (nerve growth factors), EGF (epidermal growth factors), CTGF (connective tissue growth factors), Immunoglobulins, Immune-Regulating Anti-Inflammatory Cytokines, and TGF-§ (Transforming Growth Factor Beta). [/B]Humanotropin™ also contains the unique amino acid Ornithine alpha hetoglutarate (OKG), which not only increases HGH pulsatile RELEASE, it also improves the performance of athletes by speeding muscle recovery time while boosting protein synthesis.

Contains the patented ingredient HUMANOFORT®:

Humanofort™, is a pharmaceutically standardized embryo extract that contains various growth factors and amino acids in a endogenous form. These growth factors are made of clusters of low-molecular weight peptides, which are quickly and easily assimilated and transported into the body to their specific receptor sites. Some of the growth factors it contains are:

1. IGF-1, IGF-2 (insulin-like growth factor-1,2)- these play important roles in growth and development. IGF-1 mediates many of the growth-promoting effects of growth hormone, while IGF-2 is essential to liver, kidney, and brain function.

2. FGF (fibroblast growth factors)- peptides that play a prominent role in the development of the skeletal and nervous system.

3. NGF (nerve growth factors)- peptides that promote neural cell regeneration.

4. EGF (epidermal growth factors)- peptides that promote tissue growth and development as well as helping with wound healing.

5. CTGF (connective tissue growth factors)- peptides that promote collagen production in the body and help with cartilage regeneration.

6. Thymosin Domain Peptides- peptides that promote cell rejuvenation and wound healing, providing optimum cellular function.

7. Follistatin (Myostatin Blocker)- peptide that counteracts the negative muscle growth effects of Myostatin and blocks it activity.

Build Muscle and Burn Fat!

[B][I]Increase Positive Nitrogen Balance by 20% (Muscle Growth!)
Increase Protein Efficiency by 31% (Muscle Growth!)
Reduce inflammation by 6.5%
Naturally increase HGH and IGF-1 levels to support muscle growth and recovery
Naturally increase Testosterone levels
Naturally decrease recovery time
Balances adrenal functions (modulates cortisol)
Remains biologically active after oral administration
Fight off muscle wasting and support muscle recovery by increasing levels of glutamine
Improve the body’s recovery and wound-healing capability and speed[/I][/B]

The Anabolic Amino Acid: OKG

Humanotropin also contains the unique amino acid Ornithine alpha ketoglutarate (OKG), which improves the performance of athletes by speeding muscle recovery time while boosting protein synthesis. Ornithine alpha-ketoglutarate is an advanced anabolic and anti-catabolic amino acid supplement designed for serious strength athletes. Ornithine Alpha-Ketoglutarate consists of the amino acid ornithine bonded to alpha-ketoglutarate molecules. Research has shown that supplementation of OKG assists with increased protein synthesis, decreased protein catabolism, improvements in insulin and somatropin secretion and increased uptake of amino acids and glucose to the muscles. OKG’s anabolic potential makes it a must for all athletes desiring to improve muscle mass and recovery.

Boost Protein Synthesis
Decreases Protein Catabolism
Improves Pro-Anabolic Potential
Works as a Vitamin and Mineral Co-factor
Decreases Protein Catabolism

OKG increases tissue levels of glutamine and arginine, which increase growth hormone levels and protein synthesis. Studies show that OKG generates more glutamine and arginine in the systemic circulation than when these substances are given separately. OKG is a salt formed by combining two molecules of the amino acid ornithine and one molecule of alpha-ketoglutarate. Because OKG seems to be involved in amino acid synthesis and protein availability, many athletes supplement with OKG as a way to increase muscle mass, hormone levels and strength.

Taking OKG decreases muscle protein catabolism (breakdown) and increases protein synthesis, in addition to promoting wound healing. OKG fulfills these functions by encouraging the secretion of insulin and human growth hormone, and by up regulating glutamine and arginine production. When given to trauma patients, there are significant increases in both IGF-1 and growth hormone levels.

OKG is a potent anabolic muscle building food: OKG increases energy, endurance and muscle mass while inhibiting muscle breakdown, fatigue, and the build up of fat. OKG also has the ability to speed up recovery time which is why it has become a popular choice among many athletes. Ornithine alpha-ketoglutarate (OKG) is a combination of the amino acid L-Ornithine, used by athletes to improve performance, and alpha-ketoglutarate (AKG). AKG is a precursor to the amino acid glutamine and it also plays an important role in the physiological process known as the Krebs cycle which responsible for breaking down carbohydrates in your body to produce energy.

L-Ornithine and alpha-ketoglutarate (AKG) work synergistically in Ornithine alpha-ketoglutarate (OKG) to induce favorable conditions for any exercise and training regimen by regulating glutamine levels. L-Glutamine is an essential source of cellular fuel, which helps drive metabolic processes. Normally your body is forced to break down muscle in order to do this, but the alpha-ketoglutarate (AKG) component of ornithine alpha-ketoglutarate (OKG) curbs this breakdown of muscle by combining with ammonia, a toxic by-product that accumulates during intense workouts, to restore glutamine and energy levels back to normal. This prevents the attack on lean muscle mass and the accumulation of ammonia, which is highly toxic and can cause impaired cognition. By encouraging the excretion of ammonia (released during exercise), Ornithine alpha-ketoglutarate (OKG) also prevents the build-up of lactic acid – known to accumulate with ammonia – which causes muscle fatigue, soreness and poor stamina. Ornithine alpha-ketoglutarate (OKG) also stimulates the growth-promoting action of insulin, which encourages muscle growth and increases strength. It provides the amino acid arginine which stimulates your pituitary gland to release Growth Hormone (GH). This hormone boosts body fat metabolism and protects your muscle tissue from being broken down for energy, resulting in a leaner appearance.

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There is something magical that happens when you consume around 100g+ of protein per meal..

This individual BOLUS of protein causes a distinct hormonal and biochemical response, ramping up anabolism at the cellular level. ONLY by crossing this protein threshold will you be able to stimulate what I call: “SPS, Super Protein Synthesis”. A standard 25-50g of protein per meal is not sufficient to produce this SPS response, you must break this “protein barrier”.

Studies have clearly shown that eating in this pattern leads to greater increases in protein synthesis and overall anabolism:


STOP WASTING YOUR TIME AND PROTEIN, EATING EVERY 2-3 HOURS! Not only is it not at all necessary, it isn’t even optimal! The protein that you are consuming is not being fully utilized, and so your gains are suffering. Just by making this one dietary adjustment, I will guarantee that you can increase muscle mass and strength dramatically–and within a very short period of time!

The secondly, eating less often is superior to eating more frequently when trying to add muscle mass, because eating less often while bulking will enable you to consume FAR MORE CALORIES than you’d be able to eating every 2-3 hours. Even if you have a naturally strong appetite, it will be even STRONGER if you WAIT to eat, priming your body to uptake nutrients and release digestive enzymes! The MORE calories that you consume, the HIGHER your IGF-1 level rises! By eating so often, you actually PREVENT your body from going in to this avid hunger mode(not catabolism!) and you therefore actually end up UNDEREATING. This is why eating often is an effective strategy for fat-loss–but not for muscle gain. Eating often is a way to control your appetite. You can do 2 meals, 3 meals, 4 meals, or more depending on how long you are awake. The bottom line is–do NOT EAT UNTIL YOU ARE VERY HUNGRY! This usually means 3-5 hours, NO MORE. We don’t want you going 6-8 hours with no calories, as this would interfere with muscle protein synthesis. However, the MYTH that you MUST eat every 2 hours is just that–a MYTH.
At the end of the day, as we all know: It’s calories IN vs calories OUT! Take in MORE CALORIES and you GROW!! EAT WHEN YOU ARE HUNGRY! For me, that is usually 2-4 hours. Sometimes it’s less, sometimes it’s more, but I ALWAYS LISTEN TO MY BODY. I used to be the same way, I would eat JUST BECAUSE 2 hours had passed and I wasn’t even hungry. BUT–when I waited just a bit more(maybe just an hour or two) I found that I became MUCH HUNGRIER and ended up eating way more food. AGAIN, I EAT ONLY CLEAN FOOD, with occasional cheat meals. Remember, THE MORE CALORIES YOU CONSUME IN ONE SITTING, THE HIGHER YOUR INCREASE YOUR IGF-1 LEVEL

You can eat every 3-5 hours, which equates to anywhere from 3-6 meals on average. The POINT that I am stressing, is that it is LESS IMPORTANT HOW OFTEN YOU EAT and MORE IMPORTANT HOW MUCH YOU EAT. That’s the point to take home. You should NOT EAT before you are hungry, as this will prevent you from eating a lot of food, which is why it is a useful strategy when DIETING; eat BEFORE you get hungry. Eating before you get hungry will ensure that you DON’T over-eat. However, when bulking, you DO NOT want to eat before you get hungry, you want to be hungry so that you will consume more calories. You WANT to over-eat when bulking. Eating too soon will prevent you from getting VERY HUNGRY. You will NOT enter a catabolic state if you wait 3-5 hours to eat. In the end, IF YOU EAT MORE FOOD, YOU WILL GROW MORE. This strategy, eating when HUNGRY, will allow you do consume more food, which will produce more GROWTH.

All of the current scientific data validates the same thing: Meal FREQUENCY is not as important as we thought; all that matters most is HOW MANY CALORIES YOU CONSUME AND HOW MANY YOU BURN.


If you train your TRICEPS directly after you train your CHEST, you will NOT be able to utilize your maximum poundages for your TRICEP exercises!!

Same with BACK and BICEPS–by the time you are done with BACK, your little BICEPS are fucking SHOT!


Exercise increases muscle protein synthesis and plasma levels of Follistatin, Interleukin-5, IGF-1, MGF, HGH, Testosterone, and androgen receptor sensitivity. Anabolic steroids increase follistatin expression.
EXERCISE itself seems to be the ultimate KEY to regulating plasma levels of growth factors(and their expression) in the body, which lends credence to the notion that more frequent bouts of exercise will induce greater hypertrophy(and hyperplasia) in a the enhanced athlete. OVETRAINING? No, just UNDER-eating and inadequate resting. 😉

You must VARY the type of STIMULUS; heavy weight, light weight, higher rep and lower rep. Remember, every time that you EXERCISE you cause a CASCADE of accute biochemical and hormonal responses that increase hypertrophy. ONLY exercise can induce these changes, and it seems logical that if executed properly, with sufficient feeding and resting, the more you can exercise, the more you can increase muscle protein synthesis, Follistatin levels and expression, IGF-1 levels and expression, interleukin-5 levels and expression, androgen-receptor sensitivity and testosterone-uptake–which equates to signficantly greater hypertrophy.

Biologically speaking, training pretty much CONSTANTLY, throughout the day, in multiple divided increments(bouts of exercise), would produce the maximum hypertrophic response. Therefore, these accute biochemical and hormonal responses that occur after EXERCISE are actually directly proportionate to:

1.) The amount of work performed
2.) The intensity of the work performed
3.) The duration of the work performed

From an evolutionary standpoint, this makes perfect sense. The body must adapt, and it will upregulate, downregulate, increase or decrease functions accordingly, in order to do so. Imagine how muscular a body would become after adapting to such an exercise protocol.

*How Bodybuilding Has CHANGED: Golden Age Bodybuilding vs Modern Mutanism!*

By Ross Erstling

Bodybuilding has changed–drastically! In fact, just about everything in bodybuilding has changed; from training, to diet, to supplementation, the sport that was once defined by beauty and aesthetics, is now defined by drugs and deformity.

So let’s talk about what BODYBUILDING actually is. Is it an art? Is it a science? Is it a lifestyle? Is it a sport? Yes, it’s actually all us these things, and much, much, more. Bodybuilding can be defined as the deliberate and methodical reconstruction of cells and tissues in the human body, in an attempt to maximize lean muscle mass while minimizing body fat levels. This is not an easy task at all, and requires an intimate and extensive understanding of biology, chemistry, and human physiology. Therefore, a great bodybuilder must also be a great thinker.

The Golden Age bodybuilders were big thinkers; there was a mental aspect of their bodybuilding philosophy that is unfortunately almost completely overlooked today. This mental dimension of bodybuilding is ultimately what separates an average bodybuilder from a champion bodybuilder. Bodybuilding requires an UTTER BELIEF in yourself, and without that confidence and ego strength, you will never be motivated enough to look your absolute BEST.

I hate to say this, but most modern bodybuilders are not very big thinkers. They often just do what they are TOLD to do by someone who supposedly “knows what they are talking about”. Rather than investigating the SCIENCE of the human body themselves, they would rather entrust their physique to someone ELSE! To me(and the Golden Era boys) this is absolute insanity. This is precisely why that sometimes KNOWING LESS is actually KNOWING MORE. Allow me to explain..

The fundamentals of nutrition will always remain static, the human body is not going to change. Any basic textbook will thoroughly explain the roles of fats, carbohydrates, and protein in metabolism. That’s how the Golden Age bodybuilders such as Arnold and Franco knew how to BULK and CUT PROPERLY, because they relied on the most BASIC and FUNDAMENTAL nutritional information. They kept it simple! There was no Ketosis diets, they never eliminated Carbohydrates, and they knew that 45 minutes of training was not sufficient for maximum muscle growth!

So this brings us to TRAINING. Once again, knowing more is knowing LESS! Modern bodybuilders, on average, train for 45-60 minutes, performing around 12-15 sets per muscle! This is what the AVERAGE person should be doing! Did you know that most PRO’s don’t even work their ABS in the offseason?! The Golden Age bodybuilders were training for 2-3 hours per session, sometimes TWICE PER DAY! Not to mention, they did this all with MINIMUM drug use! The reason that modern pro bodybuilders train for such short durations of time is because they are completely misunderstanding or misinterpreting the scientific data available! They truly believe(because SOMEONE TOLD THEM!) that anything more than 45-60 minutes is over-training and counterproductive, which is completely false, especially if you are using significant amounts of anabolic steroids, peptide hormones, and other bodybuilding drugs! Like I said, there is such limited data on bodybuilding methodology, that ANY data based on a natural, non-enhanced male is entirely irrelevant. Ronnie trained for HOURS, SET AFTER SET OF HEAVY WEIGHT, just like the Golden Age guys. Jay trains the same during the off-season when trying to add muscle, and that’s why these two guys are still the two biggest freaks in the world, and probably will remain so for a long time.

The utter reliance on DRUGS has been the final strike to bodybuilding as it once was. Not only are there dozens of new anabolic steroids that are far stronger, there are also entirely new classes of drugs like Human Growth Hormones and various other Peptide hormones. Even worse, modern bodybuilders even use INSULIN now, which is extremely dangerous. All of these drugs have lead to the production of massively disproportionate and imbalanced physiques, because many of these new drugs don’t just cause MUSCLE GROWTH, they cause EVERYTHING IN THE HUMAN BODY TO GROW! ALL CELLS AND TISSUES, including organs, bones, and even potentially cancerous tissues! That is ESSENTIALLY WHY the modern bodybuilders look like MUTANTS with GIANT DISTENDED BELLIES, and the old school bodybuilders looked like the epitome of masculinity. It’s insane to think that Arnold competed at 220lbs at 6″2 and now we have guys that are 5″5-5″7 and weight that much. Old School bodybuilders did not have access to these drugs that create the type of massive and disproportionate physiques that we see today. Although let’s be honest, if Arnie had access to HGH I am sure he would have jumped right on!

It has been the OVEREMPHASIS on muscle mass and the subsequent abuse of drugs that has ultimately led to the downfall of Bodybuilding.

Thirty minutes of sex burns around 100 cals or more! Add in some  foreplay and extend intercourse by another 20-30 minutes, and you’re now over 200 cals! Of course, slow and passionate love-making is awesome, but if you want to maximize the health benefits of good sex, keep it INTENSE!  Sex also relieves stress, boosts immunity, improves cardio health, and reduces pain.

Many people underestimate the importance of a HEALTHY SEX LIFE, but it is actually CRITICAL to OVERALL HEALTH AND LONGEVITY!

 Always start your workout with HEAVY COMPOUND MOVEMENTS!  These types of exercises allow you to utilize greater poundages which will cause greater hypertrophy(growth!). Be sure to stay in the lower rep ranges, FAILING at around 6-9 reps! (Example: Bench Press, Shoulder Press, Squats, Rows, Dips).
For example, you should NEVER be starting your SHOULDER workout with working sets of lateral raises(a very light warm-up is ok).  You should be starting off with HEAVY BARBELL SHOULDER PRESSES, which allow your muscles to utilize much more weight!  Think about it…how many lbs can you lateral raise? 20lbs, 30lbs, maybe even 40lbs?  Ok, well how much can you PRESS?!  The answer will always be, “SIGNIFICANTLY MORE!”.  By utilizing these movements in the beginning of your workout when you are at your STRONGEST, will enable you to use your GREATEST POUNDAGES, which equals GREATEST GROWTH stimulus!   Only these types of exercises with these types of poundages will stimulate WHITE MUSCLE FIBERS, which are responsible primarily for the actual volume of the muscle. I go from Overhead Barbell Press, to a standing or seated DB Press, in to a machine or smith press, and THEN finally proceed in to lateral raises(front, side, rear).
Same thing for a muscle like CHEST.  Start off with HEAVY BARBELL BENCH and then  go directly in to  another compound movement for chest(I usually do Flat DB Presses immediately after BB Bench Press), and then another(usually an incline).  Then, after you’ve bombarded your chest with extremely heavy pounages, set after set, you can now proceed to ISOLATE the muscle with a movement like chest flies or the Pec-Deck.
Want BIG MUSCLES? LIFT BIG WEIGHTS! Stop wasting your time utilizing INEFFECTIVE EXERCISES and start employing HEAVY COMPOUND MOVEMENTS instead! Bench Press, Shoulder Press, Dips, Barbell Curls, Rows, Squats and Leg Presses! Don’t even THINK about isolating the muscle until you perform these first!

This is something I have talked about numerous times on The Derek Anthony Radio Show..
If you are a bodybuilder, or even an athlete with a fairly significant amount of muscle mass, then it is important that you diet PROPERLY in order to avoid the dreaded MUSCLE LOSS!  I see it all the time!  Guys who want to get RIPPED are impatient, so they drop their calories too low, eliminate carbohydrates, and start doing excess cardio, hoping to lose fat faster.  The result?  The end up SKINNY, and usually not even much leaner!
DO NOT MAKE THIS CRITICAL MISTAKE!  MUSCLE MASS IS PRECIOUS!  You work too hard to build lean muscle tissue, it is NEVER acceptable to lose any amount whatsoever!
The THREE MISTAKES that will result in MUSCLE-LOSS:
1.) Restricting your total CALORIES too much.
2.) Restricting your CARBS too much.
3.) Performing excessive cardio/expending too many calories

THE AMOUNT OF MUSCLE MASS that YOU HAVE will determine how many calories you MUST consume in order to FEED AND SUSTAIN that muscle tissue! Of course, genetics will also play a role in calorie requirements, as everyone has a different rate of metabolism.

In general, most bodybuilders cut calories WAY TOO LOW in order to lose fat. This is mostly the result of impatience, because people don’t want to lose fat SLOWLY(which is optimal!) You should be feeding the muscle and creating a slight defecit with training and slight cardio. Lowering cals, eliminating carbs, and doing excessive cardio will just lead to muscle-loss! If you’re over 200lbs and you’re eating less than 3,000 cals a day, you are focused on the wrong aspect of your cutting phase, and you should try burning more calories with weight-training rather than reducing calorie consumption.