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Vital Stats

Name: Jacob Wilson
Education: PhD in Skeletal Muscle Physiology from Florida State
Occupation: Founder ABCbodybuilding.com
Website: jacobwilsonphd.com
Facebook: Jacob-Wilson

Q I’ve heard the eccentric phase of a lift is really important for growth. Should I slow the eccentric portion of the lift as much as possible to increase muscle mass and bust out of my plateau?

Ever since I was a teenager, I’ve been studying skeletal muscle growth. After decade or so, a PhD, and plenty of academic studies later, I can confidently say that scientists have still only scratched the surface as to what makes this elaborate process work. Conversely, they can’t say exactly what causes it to stop working, even though you are still training like you were when it was working.

Luckily, we learn more all the time. We know more than ever about the mechanisms which seem to be responsible for causing individuals to “plateau” when they were previously able to make gains so readily. Specifically, we’re pretty sure it has a lot to do with a type of cell in our body known as satellite cells.

These little growth bombs are ready and waiting in your body right now. I’m going to tell you how you can activate them through optimal eccentric loading, but also why it’s not a good idea to make the eccentric phase of your lifts longer than just a few seconds.

The Benefits of Eccentric Training

As many of you know, there are two active parts to a lift: the concentric (or lifting) phase, and the eccentric (or lowering) phase. Both phases trigger muscle growth, but sometimes they do it through different mechanisms; I discussed the four mechanisms in my Mass Class training article.

For example, when you lift the weight concentrically, you produce greater metabolic stress, which is why I advise people to emphasize the concentric when they are using certain styles of lifting such as blood flow restriction training.¹

However, research has also shown that when you lengthen the muscle eccentrically, you can increase protein synthesis more than a concentric contraction.² Why is this the case? For one, scientists have discovered in recent years that eccentric contractions release a chemical called phosphatidic acid, which encourages protein synthesis.³

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There are two active parts to a lift: the concentric (or lifting) phase, and the eccentric (or lowering) phase.

My lab group recently conducted a study where we found that simply bathing muscle cells in phosphatidic acid made them increase in protein synthesis.⁴ To answer your next question: Yes, we also found that taking supplemental phosphatidic acid increased muscle growth.

But that chemical action is only one of the ways that eccentric training works. Another, as I mentioned earlier, is through the activation of satellite cells. These unique cells are located on the outside of muscles, and they respond to damage in their vicinity by transforming into immature muscle fibers. More specifically, they move to the damaged area and fuse to muscle, becoming a part of it.⁵

The result is increased muscle fiber size and the addition of the satellite cell’s nucleus to the muscle. The latter step is critical, because the nuclei in the muscle are primarily responsible for stimulating skeletal muscle protein synthesis and growth. The more nuclei you have, the greater your growth potential.

Sounds important, right? Sure enough, research has shown that individuals who plateau in their training can’t adequately activate satellite cells.^6,7 To tap into this critical cell population for growth you have to maximize eccentric loading. So let’s get into how you can do that.

Find the Perfect Cadence

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Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions.

Once people learn the growth power of eccentrics, their next step is often to slow the eccentric phase down as much as possible—sometimes 5 seconds or more—in hopes that it will lead to more growth. While this is logical, it actually doesn’t pan out.

Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions.^8,9 Seems shocking but it’s true. Let me explain.

As many of you know, muscle tension occurs when the contractile proteins myosin and actin bind to each other or form what’s known as a “cross-bridge.” The more cross-bridges you utilize, the less tension any one cross-bridge will have to bear—and the lower the muscle damage will be.

The major downfall to slowing down your contractions to emphasize the eccentric contraction is that your body has more time to form cross-bridges. The result is less damage, lower protein synthesis and ultimately growth.

Thus, my advice is to control the eccentric contraction but not to slow it down much. If you are training arms, for example, take no more than 1-3 seconds to lower the weight.

How To Use Eccentric Overload

You may have heard that you’re stronger eccentrically than you can concentrically. It’s a great principle to know. So are you putting it into action?

When studies have tested lifters’ 1RM for concentric contractions and had them lift the same weight eccentrically, they found no differences in muscle growth between the contractions. Some studies indicated an advantage for the concentric contractions under these conditions!^2,10

Thus, if you emphasize the eccentric contraction with the same weight you use for concentric contractions, you probably won’t see any added benefit over the concentric contraction. You have to go heavier!

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Hamstring Curls

There are a number of ways to increase the eccentric load. The classic method is to use assisted negative reps, where you lift the weight yourself, and on the way down your partner presses down on the weight. A second way is to lift a weight with two limbs and lower it with one.

For example, if you’re doing hamstring curls with two legs on the way up, you can lower with only one leg.

Eccentric Training That Lives Up To The Hype

If all this talk about muscle damage has been enough to make you start feeling preemptive DOMS, you’re on the right track. This is advanced training material, and it’s not right for everybody. And even if it’s right for you, it’s not right all the time. So let’s recap and get your expectations in line.

1. A major reason plateaus are reached is because individuals no longer are able to activate satellite cells. The inability to activate satellite cells appears to be activated through overloading the eccentric portion of the lift.

2. In order to overload on the eccentric portion of the lift, use a controlled but relatively short eccentric phase of a lift, like 1-3 seconds maximum. Anything longer may hinder muscle damage and subsequent growth.

3. Finally, assisted negative repetitions can optimize protein synthesis and muscle growth. However, it’s crucial that you periodize this method, because it will lead to substantial muscle damage. Utilize it no more than once per week for the body part that needs the most work.

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References

1. Yasuda T, et al. Effects of blood flow restricted low-intensity concentric or eccentric training on muscle size and strength. PLoS One. 2012;7(12):e52843.
2. Eliasson J, et al. Maximal lengthening contractions increase p70 S6 kinase phosphorylation in human skeletal muscle in the absence of nutritional supply. Am J Physiol Endocrinol Metab. 2006 Dec;291(6):E1197-205.
3. O’Neil TK, et al. The role of phosphoinositide 3-kinase and phosphatidic acid in the regulation of mammalian target of rapamycin following eccentric contractions. J Physiol. 2009 Jul 15;587(Pt 14):3691-701.
4. Joy JM, et al. Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy. Nutr Metab (Lond). 2014 Jun 16;11:29.
5. Rosenblatt JD, et al. Satellite cell activity is required for hypertrophy of overloaded adult rat muscle. Muscle Nerve. 1994 Jun;17(6):608-13.
6. Bamman MM, et al. Cluster analysis tests the importance of myogenic gene expression during myofiber hypertrophy in humans. J Appl Physiol (1985). 2007 Jun;102(6):2232-9.
7. Petrella JK, et al. Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. J Appl Physiol (1985). 2008 Jun;104(6):1736-42.
8. Moore DR, et al. Myofibrillar and collagen protein synthesis in human skeletal muscle in young men after maximal shortening and lengthening contractions. Am J Physiol Endocrinol Metab. 2005 Jun;288(6):E1153-9.
9. Shepstone TN, et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol (1985). 2005 May;98(5):1768-76.
10. Mayhew TP, et al. Muscular adaptation to concentric and eccentric exercise at equal power levels. Med Sci Sports Exerc. 1995 Jun;27(6):868-73.

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If you have been searching for the fountain of youth, I have some good news: it’s been found! No, it’s not hidden in some Florida swamp, it’s actually somewhere between the dumbbells and the pull-up bar. Nope, I’m not kidding: The University of California, Los Angeles (UCLA) has published some exciting new research that suggests older adults with more muscle mass are less likely to die prematurely than those with less muscle.³

These findings add to a growing pile of evidence that overall body composition is a better predictor of all-cause mortality than overall weight or body mass index (BMI).³ So what does this mean for my fellow meatheads? Muscle mass seems to be an important predictor of life expectancy, and maintaining lean muscle mass well beyond middle age can increase your life span!³

A Massive Study

Total body mass includes both fat and muscle. Each of these tissue types has a different effect on the metabolism, so researchers at UCLA tested the hypothesis that greater muscle mass—and the metabolic stimulus it provides—is associated with a lower mortality rate in older adults.¹

Study subjects were measured using bioelectrical impedance. Because muscle and fat have different water content, electrical currents flow through them at different rates. Bioelectrical impedance is the measure of how much fat or muscle mass a person has based on the speed of those electrical currents.

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“Muscle mass seems to be an important predictor of life expectancy, and maintaining lean muscle mass well beyond middle age can increase your life span!”

Based on the results, researchers calculated each subject’s muscle mass relative to his or her height. This value is called a muscle mass index, defined as muscle mass divided by height squared. In 1988-1994, 3,659 people—males over 55 and females over 65—were surveyed for their muscle mass index. In 2004, researchers determined how many individuals had died from natural causes and correlated it with their muscle mass index.³

The results were clear: People with more muscle mass were less likely to die of natural causes. Total mortality was significantly lower in the 25 percent of individuals with the greatest muscle mass index compared to the 25 percent of individuals with the lowest.¹

The findings of this study are significant because they reveal a glaring issue in how the medical community measures health and longevity: BMI.

The BMI Lie

Traditional criteria for obesity and obesity-associated health risks are calculated using the body mass index (BMI). These guidelines are faulty and wildly inaccurate. BMI is calculated from a person’s height and weight, defined as mass in kilograms divided by height in meters squared. In no way does BMI calculate a person’s body fat directly.²

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Imagine a man who is 5-foot-9 and weighs 260 pounds. At that height and weight, the man would have a BMI greater than 40, placing him in the third and most severe tier of obesity. What the BMI doesn’t tell you is that this man could be a professional bodybuilder on stage at the Olympia. He has low body fat and has a lean mass percentage bigger than you or I could even imagine. This BMI error doesn’t occur only in professional bodybuilders . Well-muscled people are often given higher BMIs and the subsequent “medical” diagnosis of being overweight or obese.

The Centers for Disease Control and Prevention (CDC) and health care organizations use BMI to assess individuals because it is inexpensive and easy to calculate,² not because it is the most effective method to predict true body composition or health risks. Diagnosing a person as obese or overweight should come from the percentage of fat mass and muscle mass a person has. It’s a much more accurate and effective way to measure health risk.

What It All Means For You

This study demonstrates the importance of muscle mass in overall life expectancy and highlights the necessity to look beyond total body mass when assessing health.¹ “In other words, the greater your muscle mass, the lower your risk of death,” says Dr. Arun Karlamangla, the study’s co-author. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”³

Building muscle mass is important in decreasing metabolic health risks.3 Therefore, adding some muscle and increasing your BMI by increasing your overall body weight could actually improve your health and decrease your risk of premature death.

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“Building muscle mass is important in decreasing metabolic health risks.”

Considering the support of these findings, measurements of muscle mass relative to body height should be added to criteria health care professionals use to diagnose and treat patients.³ Dr. Preethi Srikanthan, lead researcher in the study, says, “So many studies on the mortality impact of obesity focus on BMI. Our study indicates that clinicians need to be focusing on ways to improve body composition, rather than on BMI alone.”³

The next time you step on the scale and worry about what the resulting number means to your health, think about the composition of your overall weight. If you don’t already know it, get your body fat percentage tested by a qualified trainer and, most importantly, start building more muscle!

REFERENCES

1. American Journal of Medicine, The. Muscle Mass Index As a Predictor of Longevity in Older Adults. Volume 127, Issue 6, Pages 547–553, June 2014
2. Centers for Disease Control and Prevention: Division of Nutrition, Physical Activity, and Obesity, National Center for Chronic Disease Prevention and Health Promotion. About BMI for Adults. 9/13/2011. Web. Acessed 5/29/2014
3. Rivero, Enrique. Older adults: Build muscle and you’ll live longer. UCLA Health Systems. 3/13/2014. Web. Accessed 5/29/2014

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Once deemed the ultimate health pariah, dietary fat has mercifully experienced a renaissance. Research continues to show that, without it, you have a fat chance (pun intended) of reaching optimal health. And for the physique-minded, there are some fats that appear to improve fitness and help obliterate that doughy stuff covering up your six-pack. These three groups of fats, which can be obtained in the grocery store and the supplement counter, are not to be taken lightly.

1 EPA and DHA

Ever since the original studies conducted on Greenland’s Inuit population showed that members of the ethnic group have historically healthy hearts despite a general dearth of fruits and vegetables in their diets, research has piled up demonstrating that the omega-3 fatty acids naturally present in fish oil—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have a wide range of health benefits.*These include supporting heart, joint, brain, immune, and eye health. It’s thought that their superpowers largely stem from the ability to support a healthy inflammation response in the body.*

But these “phat” fats help gym rats in other ways, too. Studies conducted at Washington University School of Medicine (St. Louis) suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.* Further, a 2014 study in the “Journal of Sports Science & Medicine” discovered that lifters who supplemented with these omega-3s experienced less muscle soreness in response to training.

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Studies suggest that EPA and DHA have anabolic properties in that they encourage muscle protein synthesis.

Research also suggests that EPA and DHA can improve blood flow to muscles during exercise, which could bring about improvements in performance.* Through their role in supporting a healthy inflammation response and fending off insulin resistance, as well as altering the metabolism, higher levels of EPA and DHA have been linked to less body fat accumulation, thereby helping to improve your buff-to-blubber ratio.

Eat Up

Besides the whale blubber enjoyed by the Inuit, fish species with the most EPA and DHA include herring, rainbow trout, Arctic char, sablefish, anchovies, salmon, mackerel, and sardines. You can also find some of these fatty acids in grass-fed meats, organic milk, omega-3 enhanced eggs, and certain fortified foods.

Some plant foods such as walnuts, flax, hemp, canola oil, and chia contain omega-3 fat in the form of alpha-linoleic acid (ALA), which can be converted by the body to EPA and DHA, but science shows that this conversion is fairly low.

These foods can provide an added omega-3 boost and deliver many other body-friendly nutrients, but fish remains the most potent source of EPA and DHA.

Supplement Savvy

Few people eat enough fatty fish, making a fish oil supplement a good insurance policy for many fitness enthusiasts. When comparing supplements, don’t just look at the total fish oil content. Whether you choose a pill or liquid, find a product that contains at least 500 mg combined EPA and DHA on the nutrition facts panel. Taken once daily, this will give you the optimal amount of omega-3s. If you don’t like the fishy taste, opt for those with natural flavors like lemon or orange.

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Fortunately, contamination isn’t a concern. Consumerlab.com, which conducts independent supplement testing, didn’t find significant amounts of mercury or other contaminants in a wide range of omega-3 supplements they put to the test.

2 Conjugated Linoleic Acid

Accumulating evidence suggests that conjugated linoleic acid (CLA), an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge. Case in point: In a recent Spanish study, volunteers who consumed milk that was enhanced with 3 grams of CLA daily for six months experienced a greater drop in body fat mass and waist circumference than those who drank milk that was enriched with 3 grams of olive oil.*

CLA appears to take part in a multi-pronged attack on flab by reducing synthesis of fat cells, altering genes involved in fat accumulation and supporting insulin sensitivity.* CLA can also increase the rate at which you burn fat during exercise, which can have beneficial impacts on body composition and raise muscular endurance during workouts.

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Accumulating evidence suggests that CLA, an omega-6 fatty acid, is proving to be an important ally in the battle of the bulge.

A recent investigation in the “Journal of Strength and Conditioning Research” found that supplementing with CLA may also boost your testosterone. The investigators reported that subjects who took 6 grams of CLA daily had higher levels of testosterone in response to resistance training than when they took a placebo. Since testosterone is a major anabolic hormone, this outcome suggests that CLA can help rev up muscular growth.*

What’s more, a 2014 study by the white coats at the University of Nebraska at Lincoln found that six weeks of CLA supplementation, when paired with regular exercise, was more effective at supporting healthy blood triglyceride levels than when exercise was paired with a placebo. This is not the only study to show that CLA can help you maintain heart health by improving blood fat numbers and supporting a healthy inflammation response in the body.*

Eat Up

The primary dietary sources of CLA are meat and dairy. Sadly, a major consequence of the industrialization of our food and the push toward lower-fat animal-based foods is that the amount of CLA found in milk and steak has diminished greatly in recent decades. You can fight back by splurging on pasture-raised dairy and meats.

Researchers at Newcastle University in the United Kingdom determined that milk from cows raised using organic methods that included pasture feeding had 60 percent more CLA than milk from conventionally reared cattle, which includes stuffing them with plenty of grain. Dairy sourced from sheep and goats—especially if the animals grazed on grass—has also been shown to deliver healthy amounts of CLA.

Supplement Savvy

Because of its scarcity in the modern food chain, supplementing with CLA is the best way to help give your physique a glance-worthy appearance. Try taking 1-3 grams of CLA twice daily with meals.

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Keep in mind that it’ll likely take a few weeks before you witness any benefits. Among the types of CLA looked at in research, the cis-9, trans-11, cis-12, and trans-10 forms are the most intensively studied.

3 Medium-Chain Triglycerides

Who thought you could eat fat to burn fat? It may sound paradoxical, but some evidence suggests that medium-chain triglycerides (MCTs) can enhance the body’s fat-burning potential and lead to improvements in body composition (ratio of fat to lean body mass).

Here’s an example: An “American Journal of Clinical Nutrition” study that administered 4-5 teaspoons of medium-chain oil or olive oil daily to subjects for four months determined that those consuming MCTs lost more bodyweight and fat mass than those who consumed standard olive oil.

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MCTs can enhance the body’s fat-burning potential and lead to improvements in body composition.

The unusual chemical structure of MCTs allows them to be absorbed from the digestive tract intact where they’re used for energy production in the liver, meaning it’s less likely they’ll be stored as body fat compared to other dietary fats.

MCTs appear to offer a two-pronged approach to fat loss: They’re minimally stored as adipose—body fat—and they contribute to elevated fat-burning metabolism. Research also indicates they may support insulin sensitivity, which can help keep the flab monster at bay.*

Eat Up

Butter, coconut oil, and red palm oil are going to be your primary dietary sources for MCTs. Both coconut oil and red palm oil can be used for cooking in place of other oils, such as for sauteing meats and baking.

Supplement Savvy

As a dietary supplement, take 1-2 tablespoons purified liquid MCT oil 2-3 times daily. It’s easy to blend MCT oil into protein shakes and even salad dressings.

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It’s vital to remember, however, that no amount of MCT is going to make up for a lousy diet and turn a donkey into a racehorse. If you don’t eat clean overall, the chances of shedding the fat—supplementation or not—are poor.

Sources

1. http://ajcn.nutrition.org/content/93/2/402.short
2. http://www.jssm.org/research.php?id=jssm-13-151.xml
3. http://www.resmedjournal.com/article/S0954-6111(10)00298-2/fulltext
4. http://journals.lww.com/nsca-jscr/Abstract/2012/06000/Effect_of_Conjugated_Linoleic_Acid_on_Testosterone.29.aspx
5. http://onlinelibrary.wiley.com/doi/10.1002/jsfa.3504/abstract
6. http://ajcn.nutrition.org/content/87/3/621.abstract?sid=626a6f2d-e8a6-432c-baee-425db3e43fe0

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Vital Stats

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Name: Keith Hodge
Height: 6-foot-2
Weight: 203 pounds

Name: Kevin Hodge
Height: 6-foot-3
Weight: 206 pounds

Website: officialhodgetwi…

Keith and Kevin Hodge, better known as “the Hodgetwins” on their YouTube channel TwinMuscleWorkout, specialize in a unique brand of fitness advice that’s quickly turning the duo’s videos into cult classics, but not because they have big production values of fitness systems like P90X, or huge special effects budgets.

Think of them as the “Blair Witch Project” of the fitness world—original, street, and no-holds-barred. If you want someone to weigh in on just about any topic with unabashed honesty peppered with boundless profanity, then theirs is the most honest channel on the internet. It’s no-bullshit fitness advice that’s entertaining and rock-solid, but also includes more comments and stories about life in general.

The twins begin each broadcast by taking extreme pauses and making faces at the screen, which sets the mood for the antics that follow. Their charisma and wit is infectious, but the underpinning theme is an ambition to help people and promote the healthy lifestyle they so obviously live and breathe. But this path to success wasn’t the way people traditionally achieve it.

“We always say we took the long route into our careers in fitness and entertainment,” they explain. “In 2008, we uploaded our first video with absolutely no idea it would become the start of new careers for us. We had this dream of making people laugh while inspiring them to live healthier lives, but didn’t quite know how to achieve that and earn a living. One day at work, Keith had this idea that we should quit our jobs to do YouTube videos full time, and so we did.

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“We had this dream of making people laugh while inspiring them to live healthier lives.”

“Our first channel was just a comedic commentary channel where we gave our views of current events, and it did well. Next came advice channels, at the urging of our new fans, but our fitness channel is really where it all took off for us. We were very interested in health, but we first had to answer our harshest critic, which at the time was the mirror.

“Neither of us liked how we looked or felt, and we knew we weren’t at our optimum health. We started working out to improve our own fitness levels, and took our viewers along for the ride. If someone had told us back then that we’d be doing this, we wouldn’t have believed them.”

It’s abundantly clear that the twins are now doing their dream job, with explosive career prospects on the horizon. They’re currently developing their own TV show, which has afforded them the opportunity to work with several comedians they’ve always admired.

They’ve also launched a clothing brand (officialhodgetwins.com), but their main ambition is to meet their fans in person—a testament to their charismatic personalities. But before you head to YouTube to get your fix of their videos, here is a behind-the-scenes look at their training, motivations and eating philosophies.

Routine Results

When it comes to building muscle, change gets gains. In fact, trying a new workout every 4-8 weeks and taking rest weeks is a time-honored practice among lifters. This periodized approach is the key to long-term exercise success and avoiding overtraining.

No matter how much you switch up your training, there’s often a program that works best for your particular body type. The Hodges’ physiques are no exception.

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“No matter how much you switch up your training, there’s often a program that works best for your particular body type.”

“Working each body part twice per week using a rep range of 5-8 reps for compound movements, such as squats, deadlift and bench presses, and 8-12 reps for isolation exercises, such as concentration curls and triceps pushdowns, seems to be the formula we’ve had the most success with,” they explain. “Plus, we don’t train to failure.”

This notion might go against the mantra of yesteryear’s bodybuilders, but research is lending plenty of credence to it. A study in the “Journal of Applied Physiology” had one group of athletes train to failure and the other train to nonfailure. At the end of six weeks, there was no significant difference between the gains made by either group. Yep, that’s right: all that extra effort for no additional reward, so save your breath and listen to the Hodge wisdom.

This was actually echoed by further research at McMaster University in Ontario, Canada, where it was discovered that lifting less weight more times is just as effective for building muscle as lifting with heavy weights. Plus you’re probably less likely to get injured.

Eating Smart

The Hodge twins often run cooking segments—diet has always formed a huge part of their broadcasts—answering questions from viewers and showcasing the best foods for building muscle. That said, some of the broadcasts have explained how to eat a post-workout meal at McDonalds—yep, we’ve all been there.

But despite the odd indulgence, their strategy is quite traditional while being unique. “We eat 120-140 grams of protein a day,” says Kevin. “I don’t get a gram of protein per pound of bodyweight because I weigh 206 pounds. That’s way too much protein because your colon and kidneys are getting a pounding. I eat 2,500 calories a day to get both stronger and bigger, because I know how my body runs.

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“We eat 120-140 grams of protein a day. I don’t get a gram of protein per pound of bodyweight because I weigh 206 pounds. That’s way too much protein because your colon and kidneys are getting a pounding.”

“Find the calories you need to maintain growth, and then make sure you have enough protein. Some days it’s real easy to get carbs because they’re in everything, and in one meal you can consume all your fats for the day.

“There ain’t nothing wrong with tracking your nutrients, but we ain’t be doing all that. I eat what the fuck I want to eat wherever I want to eat: Taco Bell, KFC, Chilis—whatever.

“We eat well, as long as we’re getting all the calories. If you find your own way of eating that fits your lifestyle, you’ll make all kinds of gains. I count my calories and make sure I get my protein. You can’t do a bulking routine for the rest of your life or you’ll get heart disease—you need to find how much food you need to maintain.”

Though it might seem a little unconventional, their results do speak for themselves and they do offer a few golden rules for eating to look good.

Opinions That Matter

The fitness industry can be a fickle workplace and not without elements that can kick your blood pressure up a notch. “One of the things we don’t like about the fitness business is dealing with some of the egos where people think they are better than others because their fitness level may be better at the moment,” the twins explain. “It’s discouraging to people still trying to obtain their best personal fitness level.”

Getting started on your journey is far more important than posturing about how good you can or should be. In fact, research at Michigan State University found that athletes report more life-skill and character development when coaches place greater emphasis on self-improvement rather than winning alone.

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“Getting started on your journey is far more important than posturing about how good you can or should be.”

So even though the Hodge twins have a tough-as-nails veneer, on the inside it’s clear they genuinely care about their supporters, and try to tailor things to each individual as much as possible.

“The one-size-fits-all mentality is another one of our pet hates,” they explain. “We are all different, and everyone’s body reacts differently to different exercises and nutrition, volume, and rep ranges. What may work for you may not work for someone else. We are very clear about that in our advice to people.

“Sometimes you have to try a number of different approaches or a combination of routines to reach your fitness goals.”

Though genetics is a fledgling science, it is beginning to answer why this phenomenon stops some people from maxing out their T-shirt sleeves no matter how many curls they do.

Some people respond very well to weight training, some respond a little, and others don’t respond at all, found research in “Medicine and Science in Sports and Exercise.” Using the same training program, the worst responders lost 2 percent of their muscle mass and didn’t gain any strength, while the best responders gained 59 percent more muscle and increased their strength by 250 percent. Those staggering differences beg the question: How likely are you to draw the genetic short straw?

Well, research in the “Journal of Applied Physiology” found 26 percent of people gained no brawn at all after a month-long weight-training program. However, that does not mean that a quarter of all lifters are destined to a lifetime of spaghetti arms. The nonresponders simply didn’t react to that kind of weight-training protocol, so take the twins’ advice, mix it up, and see what works best for you.

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“The nonresponders simply didn’t react to that kind of weight-training protocol, so take the twins’ advice, mix it up, and see what works best for you.”

Living The Dream

Though the Hodges often project an air of anger, this is usually applied for comedic effect, because it’s abundantly clear they love what they do.

“Our fans not only inspire us, but they are also the real source of our credibility,” they explain. “We constantly receive before and after photos from our fans that show us exactly what impact we’ve had on helping them reach their fitness goals and optimum health.

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“Behind the personas are two guys with some serious fitness chops.”

“It is life-changing for them, so it’s personal for us. It’s why we do what we do, the way we do it. We don’t sugarcoat anything, and give them the same advice we follow on our own fitness journeys.”

This is what separates the twins from other fitness channels—the personal touch and willingness to poke fun at themselves—but it’s not all jokes. Behind the personas are two guys with some serious fitness chops.

“We are both International Sports Sciences Association (ISSA) certified personal trainers,” the twins say. “It was important to us both to become certified because we do take fitness seriously. We wanted to have access to the best information, and so we’re constantly doing research and updating our knowledge on what’s new in fitness and nutrition.”

While the twins don’t deliver information in textbook-boring drone fashion, you can still take their knowledge and advice very seriously.

Hodge Twins’ Exercise Routine

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Back To Basics: Your Blueprint For Building A Bigger Back!

A strong back can have a have a tremendous impact on your performance and the rest of your physique. Learn how to bring your back training to the forefront!

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Blueprint Your Gains For Long-Term Growth

Apply a little planning to your workouts to get bigger, stronger, and fitter, forever. Check out this one-year training plan!

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Upgrade Your Nutrition

Refresh your dietary software. Get full access to the data you need to optimize muscle.

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Vital Stats

Name: Jacob Wilson
Education: PhD in Skeletal Muscle Physiology from Florida State
Occupation: Founder ABCbodybuilding.com
Website: jacobwilsonphd.com
Facebook: Jacob-Wilson

Q What Training Technique Produces The Craziest Muscle Growth?

My entire adult life has been dedicated to finding the holy grail of muscle growth. I’ve read thousands of research papers and countless books on the topic, and I’ve spent over a decade slaving in the lab trying to scope out new techniques—and classic ones—that bodybuilders can add to their toolbox. So I can think of a few candidates off the top of my head.

But here’s a surprise: Out of all the papers I’ve read, the most extreme growth response was from a study I saw all the way back in high school. The author of that paper was Dr. Jose Antonio, a man who played a large part in inspiring me to pursue a career researching hypertrophy.

Through a unique approach to stretching, Dr. Antonio induced jaw-dropping levels of growth in animals, and my lab at the University of Tampa has recently striven to—you guessed it!—optimize this technique for bodybuilders.

Get ready to stretch both your mind and your muscles!

The swollest quail in the nest

When muscles grow, they do so through one of two mechanisms: either by making existing muscle fibers bigger, or through the addition of new muscle fibers.² Dr. Antonio’s research was primarily centered on the second method, which is known as hyperplasia.¹

While the first method of growth is more or less uniformly known and accepted by scientists, the second method has been more controversial. There are two proposed mechanisms through which individuals achieve hyperplasia, or add new muscle fibers. The first mechanism is when existing muscle fibers split. The second is when your body activates specialized cells known as satellite cells.² The satellite cells then divide and combine to form new muscle fibers. Both of these methods require extreme mechanical stress and damage to induce hyperplasia.

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Jake Wilson and his team of scentists at the University of Tampa are constantly striving to find the perfect formula for muscle growth.

In Dr. Antonio’s study, he subjected quail to an extreme, chronic stretching-overload protocol which involved hanging weights on their wings for 28 days. During the month-long study, he progressively added more weight. Incredibly, Dr. Antonio reported 318-percent increases in mass for the stretched muscles! This is far larger than anything else I’ve seen in the scientific literature. He then counted their individual muscle fibers and discovered that the technique had indeed drastically increased the number of muscle fibers in stretched muscles.

After reading this experiment, I immediately asked myself two questions:

1. Can hyperplasia occur in humans?
2. Can we modify Dr. Antonio’s protocol for bodybuilders?

Stretched to the Limit

Unfortunately, our ability to detect changes in muscle fibers in humans is quite difficult because we can’t count the number of fibers from pre- to post-training in an entire muscle group. Unlike an animal model where it is possible to count every single muscle fiber, you have to make assumptions from a small muscle sample in humans. However, indirect methods in humans still point toward hyperplasia.

One of the best studies on this topic to date was performed by Dr. Tesch and Dr. Larsson back in 1982.³ These scientists found that many of the muscle fibers in highly trained bodybuilders were the exact same size as recreationally trained physical-education students. The fact that the bodybuilders had much larger muscle mass indicated that many of their muscle fibers had been newly created.

So should you duct-tape some weight plates to your arms for the next month? I wouldn’t—although perhaps hanging some weights on your pet turkey might make for a bigger Thanksgiving meal. It is important to emphasize that the conditions in Dr. Antonio’s study were extreme, to say the least. Luckily, when looking at studies, there are other stretching models to follow.

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Intermittent stretch overload is a technique that uses weights to stretch the muscle intensely, followed by two days of rest.

One is known as an intermittent stretch overload. This technique uses weights to stretch the muscle intensely, followed by two days of rest. Animal research has demonstrated that this type of approach can still results in up to 50-percent increases in muscle size when the weight is not progressed, and up to 225 percent when weight is progressively increased.⁴

Implementing this technique in humans

Until recently, no human studies had been performed to investigate muscle growth with intermittent stretching protocols. However, two new studies have shown that intense stretching—even without lifting weights—increased strength by greater than 20 percent in only 3-8 weeks.^5,6 Because individuals weren’t actually lifting weights, an increase in strength strongly suggests—and other research supports—that the muscle must be enlarging, either by increasing fiber size or quantity.

Our lab recently tried to tie together all the existing research into a training protocol that bodybuilders could use right away. Our study, led by Jacob Rauch and Jeremy Silva, focused on individuals performing seated calf presses on the leg press.

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The athletes began with a weight they could lift 12-15 times until failure. However, instead of resting between sets, they let the weight from the leg press stretch their calves for 30 seconds. They repeated this process three times, dropping the weight after each stretch.

After 5 weeks we found that the stretching group doubled the muscle gains of the non-stretching group! Here’s what we now believe to be the case:

• The key to stretch-induced growth is to create both a large amount of mechanical tension and muscle damage.
• The stretch placed upon a muscle fiber seems to be greatest after an individual has achieved significant cell swelling, or pump.

After this swelling has been increased, we believe that intermittent stretching would have its greatest chance to work.

Putting it to work for you

As you can imagine, stretching is a part of a normal lift. Specifically, exercises which place a muscle in its extreme range of motion—such as incline dumbbell curls for the biceps—increase mechanical strain, and thus, hypertrophy.⁷

However, based on the evidence above, it seems clear to us that some amount of weighted intermittent stretching is even more effective at increasing muscle growth, even in muscle groups as stubborn as the calves.

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Calf Press On Leg Press Machine

But a quick warning: I guarantee that this will be one of the most challenging techniques you have ever implemented, and the pump will be like nothing you’ve ever experienced!

For this reason, it’s crucial that you only perform this technique with exercises where you can stretch the muscle without putting yourself at risk of injury. For example, don’t use dips to stretch your pecs, because your shoulders would be placed in a dangerous position. Instead, try something like lying dumbbell flyes, where you hold the weight in the stretched portion of the lift.

For a one-month specialization program, I suggest performing a variation on the routine below twice a week. Use a weight you can lift for 12-15 repetitions. When you reach failure, let the weight stretch your muscles. At this point, perform a dropset where you strip the weight down by 15 percent and go to failure again. Repeat this process 2-3 more times, and you’ll be—and feel—done.

Here’s how you could use it for specific body parts, and a full month-long specialization routine for the calves.

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Stretch to Grow Calf Specialization Protocol

Based on weights for an individual who can perform calf presses on the leg press machine with 300 pounds for 15 reps and calf raises with 100 pounds.

Week 1

Weeks 2-4

Increase load by 3-5% on the initial lift, and add 5 seconds to the stretch if you want additional overload.

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References

1. Antonio, J. and W.J. Gonyea, Role of muscle fiber hypertrophy and hyperplasia in intermittently stretched avian muscle. Journal of applied physiology, 1993. 74(4): p. 1893-8.
2. Antonio, J. and W.J. Gonyea, Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia. Journal of applied physiology, 1993. 75(3): p. 1263-71.
3. Tesch, P.A. and L. Larsson, Muscle hypertrophy in bodybuilders. European Journal of Applied Physiology & Occupational Physiology, 1982. 49(3): p. 301-6.
4. Antonio, J. and W.J. Gonyea, Role of muscle fiber hypertrophy and hyperplasia in intermittently stretched avian muscle. J Appl Physiol (1985), 1993. 74(4): p. 1893-8.
5. Worrell, T.W., T.L. Smith, and J. Winegardner, Effect of hamstring stretching on hamstring muscle performance. The Journal of orthopaedic and sports physical therapy, 1994. 20(3): p. 154-9.
6. Handel, M., et al., Effects of contract-relax stretching training on muscle performance in athletes. Eur J Appl Physiol Occup Physiol, 1997. 76(5): p. 400-8.
7. Child, R.B., J.M. Saxton, and A.E. Donnelly, Comparison of eccentric knee extensor muscle actions at two muscle lengths on indices of damage and angle-specific force production in humans. Journal of sports sciences, 1998. 16(4): p. 301-8.
8. Silva, J.E., Rauch, J., Lowery, R.P.,…..and Wilson, J.M. (2014) Weighted Post-Set Stretching Increases Skeletal Muscle Hypertrophy. National Strength and Conditioning Conference, Las Vegas Nevada.

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Ask The Muscle Prof: How Can I Build Muscle Like A Beginner Again?

After a brutal leg workout, you might imagine that your body will need a week to repair and regrow. Not so! If you want to keep growing for years to come, you need to rethink the way you approach workout frequency and volume.

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The Benefits Of Post-Workout Carbohydrates

For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?

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Your Expert Guide To Carnipure L-Carnitine

Carnipure is the most popular, highest-quality L-carnitine on the market. It’s a popular ingredient in energy drinks, post-workout supplements, and on its own. Here’s what you need to know to get the most out of it!

ZMA is a combination of zinc monomethionine/asparate and magnesium aspartate plus vitamin B6. It’s strongly supported by clinical research to be an effective supplement for enhancing muscle recovery, boosting muscle size and strength, and even aiding fat loss.*

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I’ve been recommending ZMA supplementation for many years. Yet because ZMA is just a mineral supplement—and other supplements like creatine and NO-boosters seem to promise more—few people feel the need to bother with ZMA. That’s unfortunate. If you’re someone who doesn’t feel that taking ZMA is critical for your results, you may change your mind after reading this article.

ZMA is not a testosterone booster. Yes, research shows that it may help athletes maintain higher testosterone levels during intense training periods, though it is not designed to boost levels of the primary muscle-building hormone. It’s simply the most effective way to supplement with two very critical minerals: zinc and magnesium.

Minerals Matter

Zinc is an essential mineral with antioxidant properties that stimulates the activity of many enzymes in the body. These enzymes are critical for numerous biochemical reactions. Zinc has been found to be critical for protein synthesis, the molecular mechanism that leads to muscle recovery and growth.

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Numerous research studies have suggested that zinc and magnesium help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being.*

Magnesium is also an essential mineral involved in numerous reactions in the body. It’s important for healthy function of the cardiovascular system, metabolic rate, and of course bone health.* Together, zinc and magnesium offer a wide assortment of physique and performance benefits.

In fact, numerous research studies have suggested that these two minerals help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being.*

Anabolic Factors

Research suggests that ZMA has significant anabolic benefits. A study performed at Western Washington University (Bellingham) had NCAA football players take ZMA or a placebo every night during an eight-week spring training program. They reported that the athletes taking the ZMA supplement experienced more than a 30-percent increase in testosterone levels, and about a 5-percent increase in levels of the insulin-like growth factor 1 (IGF-1).* Those taking a placebo had a 10-percent decrease in testosterone levels and a greater than 20-percent decrease in levels of IGF-1.

In addition to the improvements in their anabolic hormone levels, the ZMA-supplemented athletes made significantly greater gains in strength and power, and achieved better sleep quality, than a placebo group. Better sleep quality also helps to aid muscle recovery from tough workouts. These benefits occurred in the ZMA group despite the fact that the analyses of their diets found that the athletes were all consuming well over the recommended intake for zinc. In addition to the study performed by the Western Washington University researcher, several other studies have also found that zinc and magnesium offer potent anabolic properties.*

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Better sleep quality also helps to aid muscle recovery from tough workouts.

A 2007 study from Selcuk University (Konya, Turkey) reported that four weeks of zinc supplementation in men increased testosterone levels at rest and after exercise.* The same researchers also found similar results for zinc supplementation on testosterone levels in a prior study with competitive wrestlers. Researchers from the USDA reported that zinc depletion decreased muscle endurance in subjects. This means that maintaining optimal zinc levels is critical for your ability to complete a number of reps with a given weight.

The same Western Washington University research team that did the ZMA research also discovered in an earlier study that when subjects supplemented with magnesium while following a 7-week leg training program, their leg strength increased by 20-percent more than those taking a placebo.*

Both zinc and magnesium are also suggested to blunt cortisol, a catabolic hormone. German researchers found that triathletes taking a magnesium supplement for four weeks maintained healthy cortisol levels at rest and after a triathlon, as compared to athletes taking a placebo.* And Brazilian researchers also reported that subjects supplementing with zinc maintained healthy cortisol balance.*

ZMA may also boost growth hormone (GH) levels, albeit indirectly. ZMA enhances sleep quality due to magnesium’s ability to normalize and extend stage 3 and stage 4 slow-wave sleep. This is critical, as deeper sleep can help to raise GH levels, which peak during the night.

Metabolic Muster

Zinc is also critical for maintaining thyroid hormone production. This is important for keeping your metabolic rate (the amount of calories you burn each day) and fat-burning capabilities up. Being low in zinc can limit thyroid hormone production, and compromised thyroid hormone function results in a lower metabolic rate, which makes it harder to drop body fat. Research confirms that when your diet is low in zinc, thyroid hormone levels fall and resting metabolic rate drops.

One study from the University of Massachusetts (Amherst) found that subjects placed on a low-zinc diet had significantly lowered metabolic rates. When the subjects took 25 mg of zinc each day for 20 days, their metabolic rate jumped up to levels that were higher than even before they followed the low-zinc diet.* The Selcuk University studies also showed that four weeks of zinc supplementation increased thyroid hormone levels in male wrestlers and sedentary men.

It appears that zinc is not only critical for thyroid function, but also for maintaining levels of the hormone leptin. This hormone is also important for keeping your metabolic rate high as well as keeping hunger down. Being deficient in zinc has been shown to significantly lower leptin levels.

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Support Immunity

It is well established that zinc is critical for immune function. Zinc affects multiple aspects of the immune system. Research from the Cleveland Clinic suggests that supplementing with zinc helps to support a strong immune system.

Zinc also functions as a powerful antioxidant. This mighty mineral activates an enzyme that may help support overall health and immune function.* Zinc’s powerful antioxidant properties can enhance not just your health but your post-workout recovery as well. Zinc’s immune-boosting effects can help to keep you healthy and in the gym.

Yes, You’re Deficient

Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine. There may also be dietary factors involved.

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Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium.

Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium, such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines. Copper, as well as foods rich in phytates (phosphorous compounds found in whole-grain breads, cereals, and legumes) also hinder the absorption of zinc by the small intestines. And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine.

Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.

If you are using my Vita JYM multivitamin, it is critical that you use ZMA. I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA.

Do’s and Don’ts

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1. Brandão-Neto, J., et al. Zinc acutely and temporarily inhibits adrenal cortisol secretion in humans. A preliminary report. Biol Trace Elem Res. 1990 Jan;24(1):83-9.
2. Brilla, L. R. and Conte, V. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology online. 3 (4): 2000.
3. Brilla, L. R. and Haley, T. F. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9.
4. Cinar, V., et al. Effects of magnesium supplementation on blood parameters of athletes at rest and after exercise. Biol Trace Elem Res. 2007 Mar;115(3):205-12.
5. Cinar, V., et al. The effects of magnesium supplementation on thyroid hormones of sedentars and Tae-Kwon-Do sportsperson at resting and exhaustion. Neuro Endocrinol Lett. 2007 Oct;28(5):708-12.
6. Cordova, A. and Navas, F. J. Effect of training on zinc metabolism — changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998:42:274-82.
7. Evans, G. W. and Johnson, E. C. Effect of iron, vitamin B-6 and picolinic acid on zinc absorption in the rat. J Nutr 1981:111: 68-75.
8. Freake, H. C., et al. Actions and Interactions of Thyroid Hormone and Zinc Status in Growing Rats. J. Nutr. 131: 1135-1141, 2001.
9. Golf, S. W., et al. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther 1998:12:197-202.
10. Haralambie, G., et al. Serum zinc in athletes in training. Int J Sports Med. 1981 Aug;2 (3):135-8.
11. Kilic, M., et al. Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. Neuro Endocrinol Lett. 2007 Oct;28 (5):681-5.
12. Kilic, M., et al. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52.
13. Kilic, M., et al. Effect of zinc supplementation on hematological parameters in athletes. Biol Trace Elem Res. 2004 Jul;100(1):31-8.
14. Konig, D., et al. Zinc, iron, and magnesium status in athletes— influence on the regulation of exercise-induced stress and immune function. Exerc Immunol Rev 1998:4:2-21.
15. Kwun, I. S., et al. Marginal zinc deficiency in rats decreases leptin expression independently of food intake and corticotrophin-releasing hormone in relation to food intake. Br J Nutr. 2007 98(3):485-9.
16. Mahalanabis, D., et al. Randomized, double-blind, placebo-controlled clinical trial of the efficacy of treatment with zinc or vitamin A in infants and young children with severe acute lower respiratory infection. American Journal of Clinical Nutrition 79(3): 430-436, 2004.
17. Mocchegiani, E., et al. Zinc, metallothioneins, and longevity—effect of zinc supplementation: zincage study. Ann NY Acad Sci. 2007 Nov;1119:129-46.
18. Mossad, S. B. Effect of zincum gluconicum nasal gel on the duration and symptom severity of the common cold in otherwise healthy adults. QJM. 2003 Jan;96(1):35-43.
19. Persigehl, M. Changes in the serum zinc concentration in different metabolic situations. Z Klin Chem Klin Biochem. 1974 Apr;12(4):171-5.
20. Sazawal, S., et al. Zinc supplementation reduces the incidence of acute lower respiratory infections in infants and pre-school children: a double-blind, controlled trial. Pediatrics 102:1-5, 1998.
21. Shankar, A.H., et al. Zinc and immune function: The biological basis of altered resistance to infection. Am J Clin Nutr 68: 447S-463S, 1998.
22. Sprietsma, J. E. Modern diets and diseases: NO-zinc balance. Under Th1, zinc and nitrogen monoxide (NO) collectively protect against viruses, AIDS, autoimmunity, diabetes, allergies, asthma, infectious diseases, atherosclerosis and cancer. Medical Hypotheses(1999) 53(1): 6-16.
23. Theberge, C. S. and Volpe, S. L. Effect of Zinc Depletion and Repletion on Resting Metabolic Rate and Zinc Status in Healthy Male and Female. New England American College of Sports Medicine Annual Meeting, 2003.
24. VanLoan, M. D., et al. The effects of zinc depletion on peak force and total work of knee and shoulder extensor and flexor muscles. Int J Sport Nutr 1999:9:125-135.
25. Wada, L. and King, J. C. Effect of low zinc intakes on basal metabolic rate, thyroid hormones and protein utilization in adult men. J Nutr. 1986 Jun;116(6):1045-53.
26. Wichnik, A., et al. Magnesium aspartate as a cardioprotective agent and adjuvant in tocolysis with betamimetics. Animal experiments on the kinetics and calcium antagonist action of orally administered magnesium aspartate with special reference simultaneous vitamin B administration. Z Geburtshilfe Perinatol 1982:186:326-34.

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Ask The Supp Guru: ‘What Is The Best Ratio Of BCAAs?’

You know that branched-chain amino acids (BCAAs) are important for muscular energy and growth, but you might not know the best ratio of BCAAs. The Supp Guru has you covered!

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The Benefits Of Post-Workout Carbohydrates

For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?

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Your Expert Guide To Carnipure L-Carnitine

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Vital Stats

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Name: Nichiren Flowers
Age: 31
Position: Customer Service Representative
Education: University of Nevada, Reno

Imagine being a star receiver, destined for an NFL roster. Then imagine the bewilderment as your body begins to mysteriously break down from the inside.

That breakdown for Nichiren Flowers went undiagnosed throughout his senior season at the University of Nevada, Reno. All he knew was that both his weight and his performance on the field were suffering. Then he got a diagnosis: Crohn’s disease, an autointoxication of the immune system.

But where those highlight reels ended, new dreams emerged. He came to Bodybuilding.com, became a personal trainer, and found a way to get back in the game.

Today, he is an athlete, father, scholar, musician, poet, and entrepreneur. He is the embodiment of the Bodybuilding.com mantra.

To change lives, he started with his own.

Q What is your position at Bodybuilding.com?

I’m a customer service representative, working with customers via phone, chat, and email, trying to create that life-changing experience to keep people coming back.

When I first started, I was overwhelmed with products and supplements. I had taken creatine and heard some things about protein. I was young and [laughs] taking test boosters.

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“I feel like I’m ahead of the game now and well-informed about supplements. I can recommend a good supplement stack and diet plan for any type of person who calls in.”

Since then, I’ve grown into the position. I feel like I’m ahead of the game now and well-informed about supplements. I can recommend a good supplement stack and diet plan for any type of person who calls in.

You obviously have an athletic past, but what was your experience level with weight training prior to working here?

I had a great strength and conditioning coach in college, but it all started in high school. My freshman year, I was just in the gym because my friends were there. But going into my sophomore year, I started lifting. That’s when I started going to the 6 a.m. weights. Back then, I had the high school strength coach yelling, “You need to squat! Get lower!”

It wasn’t so much a focus on technique; I was just trying to lift as heavy as I could. I was left with a sore back and lingering injuries as a result of poor form. But at that age, you’re just happy to be a part of a team.

A video posted by flexflowersfitness@gmail.com (@flex_flowers) on Apr 4, 2014 at 5:20pm PDT

I definitely saw the results of the 6 a.m. weights. I was a skinny sophomore, but I put on weight, got a little bit faster, and saw my performance on the field increase. There was a big transition going from high school to college. I was never a fast runner before, never someone who emphasized speed. That was the next step in the progression of my physical attributes related to the game of football.

I got stronger and held the Nevada freshman clean record. But I was never too big on weights. I did just enough to get by and let my strength coach know I was in there. I’d show my face, mark down my weights, and make sure I was at least increasing in some way.

I wouldn’t say it hurt me, but it may have kept me from playing at a higher level.

Tell us about when everything changed, during your senior year.

I was on the Biletnikoff [award for the most outstanding wide receiver in the nation] watch list the year Larry Fitzgerald won it. But going into my senior year, I knew something wasn’t right with my body. It compromised my practice habits and created some conflicts with my coaches. My senior year, I didn’t get to live up to my expectations. I was sick.

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I later found out I have Crohn’s disease. It was very debilitating. I lost a lot of weight, dropping at one point to 180 pounds. I wasn’t able to perform at a high level, and that took away from professional scouts looking at me. It hurt my chances of playing in the NFL, a dream I’d had since I was a kid.

When I look back at my diet and my stress levels, going about my day-to-day lifestyle, it all makes sense. I had a realization that I needed to make some changes as far as my eating, health in general, and sleeping habits. I was in college, so I was partying, drinking, and doing all the typical college stuff. You have to put things in perspective when something like that happens.

Still, that blow was hard on my ego. Coming from that moment to where I am now was a big step.

How do you manage your diet today?

I manage it really well. I haven’t cut meat out entirely. I still eat some chicken and other white meats. I’m allergic to fish, so I can’t eat that. I’ll eat a steak every once in a while, but slowly I’m cutting it all out.

I also switched my protein. I’m eating Raw Fusion now. I just ordered the MRM Elite Veggie Protein, and I like the way my body feels when I take it. I eat salads, fruits, and vegetables every day. I’m detoxing and cleansing.

Tell us about your first stint in the Arena League.

Before I started working at Bodybuilding.com at the end of 2011, I was playing with the San Jose SaberCats. I ended up with a terrible injury. I had to get PCL replacement and had a minor tear of my MCL and meniscus. A week after the surgery, I got a staph infection. I had a ton of atrophy, and it was debilitating, physically and emotionally.

Luckily, that’s when I got employed here at Bodybuilding.com! There’s an atmosphere here. It’s fitness, athletics, it’s all in the same boat. It sparked some interest for me. I became more interested in personal training. I was coaching football, just trying to stay around the game, stay present, and athletically-minded.

What was this summer like, playing in the arena league again? Was it exciting to get back out there and put on pads?

This summer was a great experience for me! I’M so thankful I was allowed to take a leave of absence from Bodybuilding.com and return to playing Arena Football. It was great to not only return to playing, but playing at a high level. I was able to make an impact in my first game back after not playing since 2011. Although my body felt like it was hit by a truck the day after my first game back, the passion and love for the game was still present.

A photo posted by flexflowersfitness@gmail.com (@flex_flowers) on Jul 7, 2014 at 8:43pm PDT

My son was just born on June 22, 2014, a couple weeks after my most recent surgery. All these blessings come full circle. This summer, when I broke my collarbone, it allowed me to be close to him. Our relationship is so strong now. We’re inseparable. A lot of things happen for a reason, and I think I’m going in the right direction.

I’m playing now with the Bodybuilding.com flag football team. Compared to how I felt even just months ago playing arena football, I feel lighter, like I can move. All the things I’ve learned here—and on my own, since I got certified in personal training—have really helped me. I’ve applied it to my training philosophy and my diet. I’m getting somewhere pretty fast.

Is personal training something you want to do as a profession?

I train a few people here, and I coach at Mountain View High school [in Boise]. It’s an interest and a passion to help people reach fitness goals they never thought they could, or to help them obtain goals they have. That’s big.

Every person is capable of reaching some level of fitness. Everyone is different, and anything is possible. I’m looking to grow in the personal training field, and I’m also looking to take an online massage therapy course.

A video posted by flexflowersfitness@gmail.com (@flex_flowers) on Feb 2, 2014 at 2:02pm PST

There’s a big market with trigger-point therapy and self-massage. I think it will really flourish.

Nichiren’s Training Regimen