This week we have a primer on the Anabolic Diet, a guide to high-intensity interval training, why the box squat is over-rated, Charles Staley on his training philosophy for clients, and finally, four myths about having a big bench press.
The Anabolic Diet is a muscle building and fat loss eating protocol developed by Dr. Mauro DiPasquale as a method to induce safe steroid-like gains for natural lifters.
The Anabolic Diet is a book/diet that was written/introduced into the health and fitness subculture in 1995 by Dr. Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. Mauro Di Pasquale’s twist on a cyclical ketogenic diet (CKD).
Table of Contents:
- 1. Introduction
- 1.1. What are cyclic ketogenic diets (CKDs)?
- 2. The Anabolic Diet
- 2.1. Principles behind the Anabolic Diet
- 2.2. Anabolic Diet phases
- 2.3. Anabolic Diet macronutrient cycling
- 2.4. Purported physiology behind the Anabolic Diet
- 2.5. Anabolic Diet food choices
- 3. Sample Eating Plans
- 3.1. Sample weekday menu ~2800 calories
- 3.2. Sample Weekend Menu
- 4. FAQs about the Anabolic Diet
This Guide Teaches You:
- What a cyclic ketogenic diet (CKD) is.
- About the main principles of the Anabolic Diet.
- The 3 phases of the Anabolic Diet: the induction, bulking and cutting phases.
- How to cycle protein, carbs and fats.
- What kind of meals you should eat on the Anabolic Diet.
Aside from his educational background in molecular biology and genetics and completion of his medical degree, Dr. Di Pasquale was a world-class powerlifter in the late 1970s. After he was finished competing he opened up his own practice to help athletes and even just lay-people achieve their health and fitness goals. The Anabolic Diet [currently out of print] is one of his first compositions, and he has since written a handful of other pertinent books.
But just because the Anabolic Diet is one of his older works doesn’t mean it isn’t still useful today, if anything it has quite a few worthwhile principles behind it. This guide will delve into what the Anabolic Diet is, the proposed science behind it, how to start your own Anabolic Diet regimen, and answer some frequently asked questions about it.
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by Josh Bryant Aug 28, 2014
Get the story behind high-intensity interval training (HIIT), its muscle-building and fat-burning benefits, and how you can integrate it into your workouts!
Have you ever compared the physique of a world-class distance runner with that of a world-class sprinter? The sprinter's body resembles that of a Greek Adonis, with chiseled arms and powerful quads, while the skinny-fat distance runner makes Richard Simmons look like a Mr. Olympia contender.
These different body compositions point to the fact that not all cardio is created equal, which is why it's important to choose a form of cardio that meets your goals. A recent study compared participants who did steady-state cardio for 30 minutes three times a week to those who did 20 minutes of high-intensity interval training (HIIT) three times per week.
Both groups showed similar weight loss, but the HIIT group showed a 2 percent loss in body fat while the steady-state group lost only 0.3 percent. The HIIT group also gained nearly two pounds of muscle, while the steady-state group lost almost a pound.1
Excessive aerobic activity can decrease testosterone levels, increase cortisol production, weaken the immune system, handicap strength gains, and halt any hope of hypertrophy. But this doesn't mean you can't maximize muscle mass and strength gains while conditioning. It just means you need to be smart about your cardio.
Check out the different forms of conditioning you can use to trim down the smart way—without giving up your strength and muscle gains.
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By Tony Gentilcore
There are a lot of things I don’t do anymore that I used to.
1. Unlike when I first moved here eight years ago, I no longer refer to Boston as Beantown. That’s a big no-no amongst locals. Doing so is as sacrilegious as wearing a Laker hat or a Derek Jeter jersey down Boylston!
2. I don’t watch Saturday morning cartoons. That much.
3. I don’t start hyperventilating into a brown paper bag anymore if a baseball player walks in on day one and lacks internal range of motion in his dominant throwing shoulder. As Mike Reinold brilliantly states HERE, glenohumeral internal rotation deficit (GIRD for short. Who wants to write all that out?) is a normal adaptation to the throwing shoulder.
4. I no longer feel Star Wars Episode I: The Phantom Menace is the weakest chapter in the Star Wars saga. That title goes to Episode II: Attack of the Clones.
5. And, I don’t pick my nose in public.*
Wanna know what else I don’t do?
I Don’t Place Box Squats Into Any of My Programs
Yes, yes I did.
Well, I do and I don’t. Let me explain myself a bit further.
So that I can stave off the barrage of hate mail and people reaching for their pitchforks at the notion of me saying something so batshit crazy….
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by Tony Bonvechio | 08/27/14
Here's what you need to know...
The misinterpreted words of multi-ply powerlifters has trickled down to the masses. And now, raw (no bench shirt) lifters are experiencing undue suffering and frustration as a side effect.
- Big triceps won't help you if you can't break through the sticking point off the chest. So stop it with the board press and floor press and work on your incline and overhead press.
- Big traps and strong scapular retractors are more important than the lats for a solid bench press foundation and stable bar path.
- The bench press is no more dangerous than any other barbell exercise and can be shoulder-friendly when done with good technique and common sense.
- Great raw benchers press the bar in a J-curve, not a straight line, to maximize leverage.
Like a game of telephone, the truth has been lost as each piece of information is transferred from the mouths of giants to internet forums and gyms. Good advice from strong people gets twisted into something laughably false and useless.
If you've ever been wronged by bad bench press advice, I feel you. I've been there. After years of struggling to increase my bench press numbers despite following the dogmatic suggestions of the armies of keyboard warriors, I finally discovered the truth. The barbell is a great teaching tool, but it's easy to ignore its teachings if you get brainwashed by the propaganda.
In less than a year, I added 50 pounds to my competition bench press. What's my secret? I abandoned everything I'd learned about benching and listened to what the bar had been telling me for years. Here are four bench press myths I busted during my journey.