The following is a re-post from gregtrainer.com and was written by Greg Robins.

I'm always honest with you guys, so why change now.

Nutrition information, programs, articles, etc. can really piss me off, and ask those who know me, I don't get pissed off easily. I love to learn about nutrition, apply different strategies, and help those who seek guidance.

The issue with nutrition, in my mind, is twofold.

1. The majority of people who struggle with better nutritional habits are not under educated on the topic. Rather, they are limited by their behaviors, are not willing to change, or have a host of other issues that are mainly psychological.

2. There are way to many approaches to "better eating," just as there are way to many approaches to training. In result, people flip flop programs, lose sight of the basics, and focus on the minutia.

I am not in a position to speak professionally on psychological topics, but I will offer a few other solutions to get you back on track when navigating through the endless amounts of nutritional information available today.

1. Look for commonalities:

One thing I attribute my success to, from a training stand point, has been the ability to identify the commonalities in the programming of coaches and trainers I respect. Likewise, the same can be done for nutrition. There are marked differences between approaches such as Paleo, Precision Nutrition, Carb Back Loading, etc. However, you can also locate a lot of similarities. To name a few:

• Eat a lot of protein

• Eat your vegetables

• Limit starches and sugar

• Consume a variety of healthy fats

• Nutrient timing can make a difference

2. Keep it simple:

Don't get caught up in the nuances of more advanced approaches until you have mastered the basics. The basics are the foundation of better nutrition, and for most people making them a habit will get them where they want / need to be. Fancy supplementation, elaborate carb cycling schemes, and elimination of certain food groups all together, are not always necessary to make a positive change. What are some of the basics?

• If you are overweight, eat less

• If you are underweight, eat more

• Eat more REAL food

• Include vegetables, quality protein, and healthy fat daily

• Drink more water

3. There are no absolutes:

This a common topic in the health industry. If someone tells you that "this" is the only way to make progress, don't listen to them. Everything works to some degree. Ultimately, the best approach for you is the one you can adhere to. If you cannot adhere to your nutrition plan it won't work, plain and simple. Nutrition is largely a game of trial and error. After you have located similarities, and made a commitment to carrying out the basics, you will need to experiment with your approach in order to make these strategies a consistent endeavor.

To wrap up, don't overwhelm yourself with different ideas on how eat right. Simplify the process by focusing on what others have found to work, and using what works for you. Understand that no amount of nutritional guidance will make a difference if you are unwilling to apply it, or if you are unwilling to confront behaviors that are limiting your ability to apply it.

Re-post from Gregtrainer.com

I got asked yesterday what I think about right before I go for a lift. It was a rare occurrence. Someone I had never spoke to before in the gym came up to me and asked a good question. Kidding…sort of.

How you approach the bar is important. You have to be there mentally, as well as physically to execute at a high level. (Note: if it’s really heavy for YOU, it’s still a high level. If you don’t squat 600lbs this is still important!)

My mental fortitude, and ability to perform under pressure, has always been a strong characteristic of mine. Playing baseball at a high level, and my training with the military have definitely helped me work on these attributes. While in some respects I think a mental edge is something you’re born with, it definitely can be trained. As I approach my first power lifting meet, I have been careful to approach the bar in a systematical manner every set. The same way I did for the thousands of at bats I took on the field, and countless training exercises with the ARMY.

So without further ado here is my answer.

Aside from thinking about something similar to the picture below, here is what I do:

1. I do a quick check list. Before every lift while I’m under the bar, or looking over it, I hit a check list of everything. I usually start from my hands and go down to my feet (Squat and Bench), the deadlift I approach a bit differently. I’ll put my checklist for each lift in part II.

2. I focus on my breathing, and remind myself to be patient. It’s a little different for each lift, but between the checklist and what I’m going to talk about next, taking the correct breath, as well as taking the time to settle the weight and get comfortable assures me I am going to do well. When I’m not patient, I suck. Don’t rush things, proper set up is crucial. Hard start, easy finish. I will go over how and when I breathe in part II.

3. Right before I lift I pick ONE thing to focus on.

It’s something different for each lift, but at this point it’s always the same thing. If you’re still figuring things out, you may have a different ONE thing each time. I advocate sticking with a single cue for a whole training session though, so you can hone it in. I focus on the one thing that is the most crucial to me executing the lift well. If I do “this” right I know I am giving myself the best chance at success. I will share my top cues, as well as what my ONE thing has become in the next segment.

Stay tuned tomorrow and I will talk about my mental check list, by big cue(s), and how I breathe / stay patient.

by

Greg Robins of TPS

Here is another guest post form well known blogger Alyssa Clarke:

Leucine: The ultimate trigger to boost your muscle

Leucine is known to health experts since long ago, but research carried out in recent times has shed some light on this health promoting amino acid. Leucine is known to help stimulate protein synthesis and health conscious people have become aware of this reality.

An essential BCCA

Leucine comes from dietary sources, as it being an essential amino acid cannot be produced by the body. This is one of the branched chain amino acid in muscles. Leucine is unique in the sense as it is the only branched chain amino acid which is burned by the muscle as a fuel.

Leucine stimulates protein synthesis

Stimulating protein synthesis is the absolute key for those interested in building muscles and for those looking forward to preventing muscle loss that results due to dieting. It is a common known fact that taking proteins help induce increase in muscle protein synthesis. This has made protein supplements popular amongst those who exercise regularly.

Scientists are now showing increasing interest in finding the reasons as to what makes proteins stimulate anabolism. Extensive research carried on the topic points out that it is the level of amino acid in blood that stimulates protein synthesis in the muscles. Leucine has been found to be related to protein synthesis.

A series of experiments were conducted to arrive at the conclusion that Leucine triggers muscle building. Animals were fed with various formulations of amino acids to arrive at this conclusion. The formulations included complete protein (inclusive of all essential amino acids) and essential amino acids. These managed to stimulate the protein synthesis level. Leucine was fed independently to understand its impact. It also managed to increase protein synthesis to the same level as complete proteins and essential amino acids.

Thus researchers came to the conclusion that leucine was a key driving force and helped stimulate protein synthesis to a significant level.

Leucine helps lose weight

Studies were conducted at University of Illinois to prove the assumption that leucine helps lose weight. Two groups of researchers consumed diet containing 10 grams of leucine and 125 grams of proteins per day. A minimum of 2.5 grams of leucine was included in the diet of the other group.

The group that consumed diet with a high leucine content had greater fat loss and was able to maintain lean body mass in a better manner. The high leucine diet also helped in better glucose control.

Columbia University also conducted a similar study on rats. Rats were fed high fat diets. Leucine supplements were also added in their diet. Adding of leucine supplements managed to decrease fat weight by about 25% simultaneously promoting better blood sugar control and reducing LDL "bad" cholesterol.

How much is required

This matter is still debatable. In case of single doses studied so far, it emerged that 2.5 grams of leucine stimulated protein synthesis. As a result of above studies it became evident that leucine intake of 8 grams per day is advisable for anyone seeking to stimulate the protein synthesis mechanism.

Leucine intake has multiple benefits as it augments weight loss and helps control metabolic disorders as elevated glucose and cholesterol levels.

About the author: Alyssa Clarke is a blogger who enjoys writing on health and environment the most. She lately got interested in the luxury world and is planning to write a piece on the most expensive food and diet plans. She also happens to be an eco lover and prefers to use only eco friendly packaging for food.

Greg form gregtrainer.com is at it again. Here is a re-post from his blog.

This could definitely be a series. I don't feel like making promises though. I already committed to discussing training variables for the foreseen future.

I hope everyone is enjoying their Friday, and looking forward to a great weekend. Here are some things I am sick of people making a fuss about:

1. OVER TRAINING: "Dude I think you might be over training"

Dave Tate once said when asked about the de-load: Most people need to re-load. I tend to agree. Most beginner's: a) don't think they're beginners, and b) read training information that is not applicable to them. I use deloads in my training, and in most of my client's programs. Notice I said most, not all, and a deload is relative. It basically means do less. Less of not a lot is pointless...see where I'm going.

Correct me if I'm wrong, but has anyone received significant gains in the gym and not done a lot of hard work? You are going to have to put some volume in, some effort in, and show some mental fortitude. When you do that you will need to reciprocate with sleep, food, and better decision making (i.e. not going out 4 nights a week). If you aren't doing the latter you are probably under recovering, not over training. RELOAD.

2. ACCOMMODATION: "You gotta shock the body, keep it guessing, you know?"

I think I do, wait no, I don't think I know what you're talking about. If this is the basis of your training philosophy, congrats, you did it, your body has not accommodated to anything. It also hasn't positively adapted to anything because you never gave it time to. This is why you look the same and are weak.

Your body is going to be pretty shocked by moving hundreds of pounds. You only do it for a total of maybe 4 hours a week. It's also going to be shocked when you do one more rep, one more set, add 5lbs, or give it a break (not you point # 1 guy) only to pick back up and smash it again.

Cut the crap with a different workout every week. Honestly, you are more intelligent than that. Give things time to develop. Give the things that have a ton of transfer (big lifts) a lot of time to develop.

3. PERFECT FORM: "Nice set, but I think you put a little too much body English into that"

Disclaimer: I am not an advocate of stupid things that get people hurt. I hoped we could just assume this, but once I heard the thing about ass, you, and me, it makes me uneasy to even use the word. Additionally, as a coach you must progress with more caution and patience than you may choose to do for yourself. Your body is yours, your client's body is theirs, be careful.

Now that we got that out of the way. Please don't let perfection stand in the way of getting better. I have a video of myself pulling 455 with a back position that would make a chiropractor weep. I didn't hurt myself, but I wouldn't recommend this to anyone. My point is this. What you can move today, with a little less than perfect form, you will move in a few months with grace.

Additionally, on an exercise like the one arm DB row, a little body English, and a DB that is heavy as crap, is still going to make me stronger. What's not, is doing the same weight for 2 years and judging the guy next to me for moving a little bit.

I will finish this topic with one important concept. Movement in some places is ok, while movement in other places is dangerous. Using our two examples: Deadlift and the upper back rounds, ok, it's heavy, keeping working on it. Lower back rounds, check your ego, and your technique. DB rowing and the shoulders / upper back rotate a bit, ok, it's heavy and over time that weight will not warrant the rotating. Lower back and hips rotate, check the ego and technique. This is true with many exercises. Bottom line, a little break in form when pushing the envelope is ok, get over it.

4. OTHER PEOPLE: "He is squatting wide, she is doing crossfit, they are eating paleo"

Stop worrying about other people. When you do, you might actually do something positive for yourself. A lot of things work, maybe everything in some way. Waste your energy on continually dissecting what everyone else is doing, and little energy worrying about what you are doing, and you will get nowhere. It's true for training, it's true for life. Worry about you, and find solutions that work for you.

Keep an open mind, consider advice, but stand for something. It all works, your commitment, and undying effort towards a chosen approach will be more important than what that approach is.

...I'm doing another one of these.

by

Greg Robins of TPS

Greg is very busy typing new stuff, fortunately, it's all gold. Here is another re-post from gregtrainer.com

Recently we talked about the importance of "program management". The concept is somewhat broad, but the first step is to understand the different variables that affect a training program. My plan is to start with the more well known concepts (i.e. volume and intensity), but also branch out into some of the lesser considered variables as well.

I think the most important variable to consider in a training program is volume.

Volume can be equated to the total work done in a given amount of time. Therefore, each session has a given amount of volume, but so does each week, and training block.

Many people assume that the heavier the weight they're lifting, the more they must be doing. This isn't necessarily true. It's easiest to view volume in "total tonnage." While you may have set a PR on a given day, it doesn't mean that overall you did more work.

For example:

Squat Session 1: 135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1 = 2,045lbs

Squat Session 2: 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5 = 3,375lbs

Both sessions included 5 sets. Session one included 4 sets over 135lbs, but only 6 total reps at those weights. While session 2 included no weight over 135lbs, 25 total repetitions were completed, and over 1,300 more lbs were moved.

That is an imperfect definition of volume, but I think it gives you a solid idea of what variable we are managing.

So how do we manage volume? Here are a few important bullets:

· It can be managed many different ways, but it must vary. You cannot do a ton of volume all the time, just as you cannot set a PR every single week (forever). Make sure you include periods of Very high, high, medium, low and, very low volume. Depending on how you organize your training, these amounts of volume will come and go at different times. For the general person I have found the most success when volume is varied each week. For athletes, with well defined off seasons, a more block style can be beneficial.

· We will talk about intensity in the next installment, but volume and intensity should share an inverse relationship. The acuteness of this relationship may depend upon a person's preparedness or goals, but it will be present in some capacity. If the intensity is very high, the volume must be low.

How will high or low volume affect a person?

High volume will largely produce a muscle fatigue effect. The outputs being given aren't necessarily that high, but the total amount of work will leave the muscles tired. The results of this are often increased soreness, and increased hypertrophy. The residual effect of high volume training can lead to significant strength gains when volume is managed correctly over the course of the training cycle.

Lower volumes are important to work in as well. First off, transitioning from higher volumes to lower volumes will give the body a chance to recover and regenerate. Therefore, it makes sense that these periods be included in any program. Furthermore,  they can be used wisely to peak for competition. Low volume, should be used in the context of weekly volume when a person has multiple training sessions during the week involving near maximal attempts.

Hope this gives you more insight on managing volume in your program. Stay tuned for part 2!

By Greg Robins of TPS