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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

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

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!

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.

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.
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.
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.

References

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.
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.
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.
Joy JM, et al. Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy. Nutr Metab (Lond). 2014 Jun 16;11:29.
Rosenblatt JD, et al. Satellite cell activity is required for hypertrophy of overloaded adult rat muscle. Muscle Nerve. 1994 Jun;17(6):608-13.
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.
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.
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.
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.
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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Ask The Muscle Prof: 'How Should I Use Eccentric Training For Growth?'

My success in the gym has come from consistently training big-ticket exercises like the squat, deadlift, bench press, overhead press, chin-up, and row. While I constantly vary the volume and intensity of these lifts, and regularly use alternatives, the movement patterns stay pretty constant. In other words, I am always dancing with the girl who brought me to the party.

The same should be said of your training. I think too many people obsess over the fluff—like a visible six-pack—and don’t pay enough attention to the foundation: essential big lifts. If you came here looking for ways to carve visible abs, you need to redirect your attention to creating a solid training foundation. Besides, seeing your abs is about having a good nutrition plan, not about how many crunches you do after every workout.

Having said that, core training is an important part of your exercise regimen—if you do it correctly. Your core strength and stability are essential to your performance in the big lifts. If your trunk isn’t strong or stable, you won’t be able to squat or push much weight over your head. So, I like to build my core with accessory abdominal movements.

Here are six core exercises I have been utilizing lately. I’ve found them to be continuously challenging and effective. Give them a shot!

Exercise 1
Suggested prescription: 2-3 sets of 8-12 reps

I love the anterior core stability challenge of rollouts in general. But, by using the suspension system so you can be on your feet instead of on your knees, you’re promoting full-body tension. This full-body tension is important in a lot of other lifts like the overhead press, squat, and deadlift.

Standing Roll Out
Watch The Video – 01:51

Start on your toes and lean forward with your hands in the straps right below your shoulders. Reach your hands forward until you feel like your body will sag or you’ll be unable to return to the start position. Pause for a second in this extended position, and then return to the start.

Do not allow your hips to bend or hands to return past your shoulders. If you need to increase the difficulty, lower the straps and move so your body is more parallel to the floor.

Megna’s Pro Tip: Squeeze your glutes as hard as humanly possible throughout the movement to keep the body’s position.

Exercise 2
Suggested prescription: 2-3 sets of 45-60 seconds

Planks are one of the best core stability exercises out there, but once you master them, they can become pretty pedestrian. Adding a dynamic component to this anti-extension exercise can make it a lot more difficult, because it will also require anti-rotation work.

Plank to Opposite Raise
Watch The Video – 00:18

Start in a plank position. Reach a hand out in front of the body and raise the opposite leg 1-2 inches off the ground. Hold for 45-60 seconds, return to the start position, and repeat with the other limbs. Squeeze the glutes, quads, and core to maintain tension. If you can’t hold the position very long, start with shorter work periods.

Megna’s Pro Tip: Place a dowel or PVC pipe at the hips, perpendicular to your body, to ensure that your hips aren’t rotating.

Exercise 3
Suggested Prescription: 2-3 sets of 10-15 steps per side

Crawls are a great exercise group because they really work core stability and put your shoulders and hips in a movement pattern that many of us haven’t used since childhood. Getting back to these fundamental patterns is good for our joints and motor programming. Adding a lateral movement to crawls can make them even more challenging.

Chain-Resisted Lateral Crawl
Watch The Video – 00:42

Using chains as resistance will really put a lot of demand on your core and will leave the shoulders burning. Begin in a push-up position with a chain connected to a dip belt at your waist. Cross the back hand over the front hand while you step sideways with the lead foot. Be sure to change directions.

Megna’s Pro Tip: Keep your whole body neutral by looking straight down. Resist the temptation to move your neck.

Exercise 4
Suggested Prescription: 2-3 sets of 20-30 steps per side

The cross carry is a farmer’s carry taken to the next level. The movement promotes core strength via anti-extension and anti-lateral flexion. It’s also a great exercise because it’s performed standing, which is how we use core muscles naturally.

Cross Body Carry
Watch The Video – 00:25

Hold a kettlebell in both hands. One should be 2-3 times lighter than the other. Push the lighter one up over your head in the bottoms-up position. Hold the heavier one at your side like you would hold a suitcase. Walk forward while you maintain an upright position. After 20-30 steps, swap the kettlebells around and walk back with the other hand holding the lighter kettlebell above your head.

Megna’s Pro Tip: Maintain a vertical spine by trying not to lean one way or the other. Walk as normally as possible.

Exercise 5
Suggested Prescription: 2-3 sets of 8-10 reps

The sliding inchworm is a reverse-crunch variation combined with a walk-out. The combo will work the entire anterior core, including both upper and lower abs. Because you’re crawling, you’ll also blast your shoulders.

Sliding Inchworm
Watch The Video – 02:08

Begin in a push-up position with your feet on something that will glide along the floor. Push your hips to the ceiling, pulling your toes to the hands. Once your hips are as high as they can go, without changing the alignment of your spine or putting too much tension on your hamstrings, walk your hands out to return to starting position. If you’d like to make this more difficult, add a push-up to the bottom.

Megna’s Pro Tip: To get the full effect of the reverse crunch, move your hips up by pushing your toes down to the floor.

Exercise 6
Suggested Prescription: 2-3 sets of 10-15 reps per side

A true core program would be deficient without some oblique work. One exercise I love hits this area and also improves overall core stability. I call it a wide-stance rope rotation.

Wide-Stance Rope Rotation
Watch The Video – 00:12

Stand to the side of a cable stack with your feet much wider than shoulder width, and the rope attachment at shoulder height. Keeping your arms straight, pull the rope across your body and return it under control. Your spine should remain vertical.

Megna’s Pro Tip: Keep your hips as still as possible throughout this exercise. When the hips rotate, the obliques are no longer doing the heavy lifting.

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6 Core Exercises To Improve Your Performance!

This post originally appeared on artnet News.
by Lorena Muñoz-Alonso

mona lisa

Photo via: Yoomee

The elusive identity of the Mona Lisa, one of art history’s most enduring and well-loved mysteries, might have just been solved. Well, sort of. According to art historian Angelo Paratico, the woman portrayed in Leonardo da Vinci’s masterpiece might be, simultaneously, a Chinese slave and the painter’s mother, the South China Morning Post reports.

However, Paratico is not yet exactly positive about the details of his potentially groundbreaking theory. “I’m sure to a point that Leonardo’s mother was from the Orient, but to make her an oriental Chinese, we need to use deductive method,” he told SCMP.

The Hong-Kong-based historian is giving the final touches to a book entitled Leonardo da Vinci: A Chinese Scholar Lost in Renaissance Italy. “One wealthy client of Leonardo’s father had a slave called Caterina,” Paratico told SCMP. “After 1452, Leonardo’s date of birth, she disappeared from the documents. She was no longer working there.”

Apparently, Caterina (da Vinci’s mother, too, is widely thought to have been named Caterina) was taken to the town of Vinci, outside Florence, to give birth. Paratico’s angle is that she had to be removed from the household due to her improper relationship with her master.

Does the theory sound like a bit of a long shot? Perhaps. But Paratico argues that, already a hundred years ago, the venerable Sigmund Freud claimed that the iconic painting was inspired by da Vinci’s mother, in his 1910 essay, “A Childhood Reminiscence of Leonardo da Vinci.”

Paratico substantiates his thesis further by insisting some aspects of da Vinci’s life suggest an oriental connection. For example, he was left-handed as well as a vegetarian, both of which were uncommon at the time. The art historian also says that Italy was full of oriental slaves during the Renaissance.

He believes that the painting’s background depicts a Chinese landscape, and that the Mona Lisa’s face looks Chinese.

Does it all still sound a little tenuous? Francisco Vizeu Pinheiro, an architect and assistant professor at the University of St Joseph, thinks so, telling SCMP that Paratico is “jumping quickly to conclusions since there’s no concrete evidence.”

Meanwhile, according to The Telegraph, users of the Chinese social media platform Sina Weibo have launched a Chinese-Mona Lisa meme parade, replacing her features with hilarious alternatives, for example the face of the Chinese comedian Zhao Benshan.

“I now understand why her smile looks so mysterious and concealed,” joked a Sina Weibo user. “It’s typically Chinese.”

—————————————————————————————————

artnet News is the world’s first global, 24-hour art newswire, dedicated to informing, engaging, and connecting the most avid members of the art community with daily news and expert commentary.

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Was The Mona Lisa Leonardo’s Mother And A Chinese Slave?

I love all different kinds of squats, but if you press me for my favorite squat variation, I would say the front squat. A growing number of coaches and trainees agree with me, and with good reason. Its tends to be a lot more “user-friendly” than back squats, meaning most people can do them better with less instruction, and they’re easier on the lower back. Those are two big plusses.

There’s no replacement for spending some time with good old-fashioned heavy front squats, but if you’ve been hammering away at them for a while and seemed to have stalled, changing things up temporarily may be your answer. Rather than switch to an entirely different lower-body exercise though, try making some slight changes, abiding by the idea of “similar but different,” so that you’re still working the front-squat pattern, but in a way that will help address your specific weaknesses.

Here are five great front squat variations to add to your arsenal.

1 Band-Resisted Front Squats

Bands and chains give a unique stimulus as well by providing accommodating resistance, which means there’s less tension at the bottom of the squat and more tension at the top. Accommodating resistance is great for training explosiveness out of the hole, but it can also be useful for folks with knee issues, lower-back issues, or both, because it deloads the bottom portion of the rep where things can get dicey if you’re not careful.

Trouble is, not many gyms have chains lying around, or a power rack with band pegs. If you have access to those apparatus, consider yourself lucky and make full use of them. If you don’t, still consider investing in some bands and using this simple technique to create accommodating resistance—no fancy rack required.

Just loop the band around the bar, space it slightly wider than shoulder width at the top, and stand on the band. It helps to start from the bottom position with the bar on the pins of a safety rack so you don’t have to walk it out from the rack with the bands of your feet. You can do this if need be, but it’s very awkward, so I start from the bottom.

Band-Resisted “Bottoms Up” Front Squats
Watch The Trailer – 01:01

I’ve also used this type of band arrangement for dropsets where I start with band-resisted front squats, then remove the band and continue squatting with whatever weight I had on the bar. I like these a lot because the bands force explosiveness out of the hole, so when you remove the bands the weight feels easier. Also, just from a logistical standpoint, it’s a lot easier to remove the bands than it is to strip plates, especially if you plan on doing multiple sets and don’t want to fuss with loading and unloading the bar, which is one of my biggest pet peeves, personally.

Here’s what it looks like in action:

Band-Resisted “Bottoms Up” Front Squat Drop Set
Watch The Trailer – 02:01

I’m often asked “How much tension do the bands add?” Truthfully, I have no idea. It’ll vary for person to person anyway based on height and stance width. But I wouldn’t worry about. Just be consistent with your setup and use the same bands, and you’ll get all the work you can handle.

2 Front-Squat Lockouts

I’m generally not a fan of partial-range-of-motion squats, but they can have a specific use. Many people find that after a while, the limiting factor with front squats becomes their ability to hold the bar, not how much weight their legs can handle. This is when partial front squats out of the quarter-squat position can help. However, I recommend this technique for more advanced lifters once they’ve already mastered full-range front squats.

Just like with partial deadlifts, front-squat lockouts overload the movement with more weight than you’d otherwise be able to squat using a full range of motion. This can help strengthen the core and upper back to support greater loads, while also giving you the confidence to hold bigger weights for normal full-range front squats.

To get the most out of this training effect, hold the top position for 2-3 seconds, then slow the eccentric portion of the rep to 2-3 seconds as well. Focus on keeping an upright torso rather than free-falling back down to the pins.

Front Squat Lockouts
Watch The Trailer – 00:19

Start conservatively with the weight and make sure you’re always in control on the eccentric. Remember, this should be used in conjunction with full-range squatting, not as a replacement.

3 Offset-Loaded Front Squats

Now we’re getting cruel. Offsetting the load increases the demand on the core and glutes substantially, as it’s very hard to keep the bar level on your shoulders. These are much harder than they look, and even a slight difference in loading will make a big difference, so start with a 5-pound differential and see how you do. Focus on performing the reps in a slow and controlled fashion.

Offset “Bottoms Up” Front Squats
Watch The Trailer – 01:46

Once you wrap your head around the unique balance and strength challenges this squat imposes, begin playing around with different weight differentials. Higher total loads will allow for a higher differential, but light loads will provide plenty of challenge at first. I recommend doing these after your heavier squats as a way to train the core and get a training effect with lighter loads.

Do 3-5 reps on each side for a total of 6-10 reps per set. I start in the bottom position because it reflexively teaches you to get tight as you come out of the hole, and also because logistically it’s easier to switch sides. You can also start from the top position with the bar in the rack if you prefer, but a word to the wise: You won’t be able to do nearly as much weight as you can with regular front squats, so be sure to start light and work up slowly.

4 Bottom-Half Front Squats

These aren’t you’re typical half-squats! Here, you start in the bottom position from a dead stop and only come halfway up, pausing at the midpoint before coming back down. Unlike the way most people do half-squats, these are actually harder than full-ROM front squats—especially when you pause at the top—so load conservatively. Also, as with lockouts, be sure to control the eccentric portion of the rep and don’t just free-fall to the pins.

Bottoms Up “Half” Front Squats
Watch The Trailer – 01:04

This is a great way to fry your legs with less load, so be prepared for the burn!

5 Double-Pause Front Squats

Being tall definitely has its advantages—and truth be told, I’ve often wished I was a little taller myself—but it becomes a distinct disadvantage when you walk up to the squat rack. While shorter people often tend to pick up squats relatively quickly, for taller people it’s an ongoing battle to master this movement with good form.

The most common problem I see as a trainer working with taller people is that they tend to fall forward as they squat down, particularly during the back squat. And once you lose your position on the eccentric, it’s very tough—if not impossible—to get it back. This leads to ugly squats that resemble good mornings, and lower backs that cry at the mere mention of squatting.

My first recommendation for taller trainees is usually to focus on front squats or goblet squats instead of back squats. But they can often still use some help cleaning up the squat pattern, and the double-pause front squat does just that, while also providing a great training effect.

Double-Pause Front Squats
Watch The Trailer – 00:48

As you can see, the first pause happens halfway down, and the second is at the bottom. Pausing halfway down ensures that you’re in the proper position and in control of the weight on the eccentric, and pausing at the bottom helps ensure that you’re not bouncing out of the hole.

The pauses also make the movement a lot harder, meaning you won’t be using as much weight as regular front squats. This has an upside, though: It’s easier to hold the bar while still giving your legs a great training effect.

Give some of these variations a try, and watch your front squat—and your leg development—progress to new levels.

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5 Front Squat Variations You Must Try

We already know that the Midwest is the best. And the best spot to visit in this agri-fabulous wonderland? We’ve got our eye on one particular target: Wisconsin.

The state might not get a ton of travel press, but it’s a natural playground for all types — you’ll find rafting, hiking and classic outdoor crafts like hunting and fishing in Wisconsin’s state parks, lakes and islands. And when temps drop, there are plenty of cheeses, sports and indoor water parks to make Wisco a perfect cost-friendly escape. The thing that really gets us, though, is Wisconsinites’ cheery nature.

Hey — in a state this awesome, we’d be extra-friendly, too. Here are a few more reasons Wisconsin is next on our personal to-do list.

1. Door County has some of really picturesque waterfronts.
The whole of Door County is majestic for a road trip. But the best part, in our opinion, is hopping the car ferry to Washington Island, where you can fish, bike, rent a moped or shack up in a woodland cottage.
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2. Green Bay has been named one of the happiest places in America.
Hmm… could a certain team have anything to do with this?
city of green bay wisconsin

3. The Dells are one big throwback.
Some may mistake them for a cheesy tourist trap, but since they’re more than 150 years old, there’s a certain endearing quality here. It’s tough for anyone to resist roller coasters, zip lines, epic water ski shows and a charming Autumn Harvest Fest. You can even hit up the drive-in!
wisconsin dells

4. …and Noah’s Ark Water Park is America’s biggest.
In a state filled with water parks, this guy is the grandaddy of them all — in fact, he’s the biggest water park in the country. You’ll find steep drops, rapid-filled rivers, a wave simulator and dark rides.
noahs ark water park

5. The Packers are owned by the people.
As a publicly-owned, nonprofit franchise, they’re a rarity in the world of sports. And the Packers’ field is named not after a sponsor, but after beloved team founder Curly Lambeau. With more than 81,000 names, team reps estimate it takes THREE DECADES to clear the wait list for Packers season tickets. This is fanhood.
packers fans

6. Wisconsin Union is the country club experience for everyone.
As long as they pay their dues, members of this University of Wisconsin organization can eat, meet, drink beer and watch live music on the Union’s stellar properties, including one on the shores of Lake Mendota. (There are huge discounts for University of Wisconsin alums — how awesome!)
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7. Devil’s Lake is picture-perfect.
This state park in the Baraboo Hills is chock-full of hiking, canoeing, snowshoeing, hunting and some incredibly daredevil-ish rock climbing.
devils lake wisconsin

8. You’ll become a seafaring explorer in the Apostle Islands sea caves.
Lake Superior’s impressive sandstone crannies started forming more than a billion years ago. In summer, weave in and out via kayak, or take a sunset cave cruise. During winter, the caves often freeze up — sometimes enough to allow snowshoeing or hiking into caverns of icy wonder.
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9. And sip like a spy in the Safe House restaurant.
When a cafe makes customers vow “not to disclose its clandestine location,” you know the eats are serious. After 8 p.m., you’ll need a password to enter this sneaky speakeasy, disguised as “International Exports Ltd.” on Milwaukee’s Front Street.
safe house milwaukee

10. You can hang with Packers at Milwaukee Summerfest.
Eleven days. Eleven stages. Over 800 artists and nearly 900,000 in attendance. We don’t really blame Summerfest for claiming to be the world’s biggest music festival, and we so want to go Packer-spotting there.
wisconsin summerfest

11. Cave of the Mounds is spooky-slash-awesome.
The natural limestone caverns have lighted walkways, fossil digs and — strangely — some nearby butterfly gardens.
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12. There’s nothing like Halloween in Madison.
On State Street, a kid-friendly block party by day turns into a raging Freakfest at night.
halloween madison wisconsin

13. You’ll taste nature’s (cheesy) bounty at the Dane County Farmers’ Market.
If there’s one thing you should do in Wisconsin, this may just be it. It seems like everyone in Madison shops the Saturday smorgasbord (open almost all year round!). Be sure to pick up some cheese curds now, ya’hear?
dane county farmers market

14. The world’s stinkiest cheese is actually quite delicious.
Keep your nose plugged at cheese stores around the city of Monroe — Limburger, a regional commodity, is said to be the stinkiest cheese in the world.

15. …and cheese curds are just plain delicious.
Om nom NOM.
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16. In fact, Wisconsinites DE-ICE their roads with cheese brine.
Because beet juice was too sticky, duh.
wisconsin commute

17. Wisconsin is the ultimate in outdoor adventures.
With caves, lakes, mountains and hills, you’ll find something fun to do no matter what your nature stride may be. And plenty of open space means a bounty of hidden hiking trails, with bald eagle sightings galore.
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18. Autumn colors look better here.
…they just do. See you this season (and every season), Wisconsin!
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18 Reasons Wisconsin Is The Surprising State You Need To Visit

Talia is the CEO and founder of Three Day Rule. After studying communication at Tulane University, Talia worked as a TV producer at E! True Hollywood Story, where she quickly became the office dating expert, setting up many co-workers with matches and handing out insightful dating advice from her cubicle. Recognizing her hidden talent for matchmaking, Talia quit her full-time job and began hosting popular singles events and offering personalized matchmaking services. Three Day Rule was officially created in 2010, allowing Talia to turn her lifelong hobby of matchmaking into a thriving business.

Leveraging her extensive network of successful, attractive singles, Talia has found matches for hundreds of clients, including top executives, entrepreneurs, and everyday young professionals. Among her clients, Talia has been recognized for her strong instinct for what drives lifelong connections between two people. She has made it her mission to help clients on their quest to find true love, and is thrilled that her work allows her to make a difference in people’s lives.

How has your life experience made you the leader you are today?
From an early age, I begged my parents to work. It wasn’t something that they told me to do, but I decided on my own that I wanted to experience and learn from it. In high school, between school, tennis, soccer, student government, and track, I somehow made time to work at a restaurant and frozen yogurt shop. In college, I interned at Ford Models in New York, a sports magazine in Los Angeles, and Susan Blond, a PR firm in New York. I was ecstatic getting coffee for executives and learning about why their chose their particular field.

After college, I landed an advertising job for Nissan at TBWA/Chiat/Day. That’s where I met Suzanne Kisbye, an executive whom I admire to this day, and who has helped shape me as a leader. From day one, Suzanne took me under her wing. She would stay late to help me finish a project, even when she was finished with her own work. She pushed me to present to the client, even when she knew I wasn’t completely ready. It was my first time working when I truly felt like I was part of a team. In turn, I worked extremely hard because I didn’t want to let my team down. People respond to different leadership styles, but that was the one that resonated with me the most, and the one I try to emulate at TDR today.

How has your previous employment experience aided your tenure at Three Day Rule?
Before starting Three Day Rule, I worked in TV on documentary shows such as VH1’s Behind the Music & E! True Hollywood Story. As a Producer on the shows, I found that I had a natural ability to connect with my interview subjects and many of them trusted me immediately. As a result, they would end up telling me everything – the good, the bad, and the ugly.

I find being a Producer is similar to being a Matchmaker. I don’t care as much about the surface information. I’m fascinated by the psychological element. I love learning about what makes my client tick, what happened in their childhood that molded them into who they are today, what went wrong in their dating past, etc. The more info I get up-front, the easier my job is. And, just like in my documentary shows, my clients have happy endings.

What have the highlights and challenges been during your tenure at Three Day Rule?
Attending my first TDR wedding. I think I was more emotional than the bride. I feel so lucky to have the best job in the world – helping people find love.

Becoming Match.com’s exclusive personalized matchmaking partner. Securing this partnership has been instrumental in helping us professionalize and disrupt the matchmaking industry, helping us get one step closer to our ultimate goal of becoming the leading matchmaking company in the nation.

Building our team. I have the most dedicated team of people who left very lucrative jobs in corporate America and Fortune 500 companies to work for a start-up that helps others find love. We have Harvard Business School grads, former Google executives, and former Investment Bankers on our team.

Right now our biggest challenge is rapidly scaling a business that is high-touch, while maintaining quality, which is of utmost importance to us. We are very careful and selective in hiring new matchmakers so spend a lot of time thinking about how to recruit the best talent for our team. We are currently in four cities (NY, LA, SF, CHI), but aim to be across the country in the next two years. It’s a lofty goal, but one that I believe is absolutely achievable.

What advice can you offer women who are looking to start their own business?
Opinions are just data points. Listen carefully, take in the feedback, but don’t make decisions based on what other people say. You know your industry better than anyone so trust yourself and make your own decisions.

How do you maintain a work/life balance?
It’s really hard. I think of the day as a pie. There are only so many slices. A big piece goes to work, a slice goes to my husband, another to my baby, and I do my best every day to get a small slice to myself, even if that means waking up at5am to go on a walk. I am much happier and more productive if I get some time for me.

What do you think is the biggest issue for women in the work-place?
I think some men believe that once a woman has a baby, she will leave the company, or not work as hard as a man would. As a result, some men are nervous to hire women, or give them funding. This was a common theme when I was fundraising. Many of my own advisors told me not to fundraise while pregnant. What they didn’t realize is that a determined woman is unstoppable.

How has mentorship made a difference in your professional and personal life?
When my business partner and I went to our first tech event in LA, there were about 400 men and 5 women. One of them was a woman named Robyn Ward. She knew the tech scene like the back of her hand. She was so generous – she took us under her wing and introduced us to as many people as she could. She helped us with our elevator pitch, funding strategy, etc. I’m not sure we would have made it this far without her support.

I love meeting with female entrepreneurs and helping them any way I can. It’s extremely important that we all help each other out. We’re a small community and encouragement goes a long way.

Which other female leaders do you admire and why?
I admire Mindy Kaling for her fearlessness, intelligence, and sense of humor. I also admire Alexis Maybank and Alexandra Wilkis Wilson (the women who founded GILT) because they seamlessly merged technology & luxury.

What do you want Three Day Rule to accomplish in the next year?
Over the next year, my goal is for Three Day Rule to become the country’s most trusted matchmaking company. We have the team, the tech, and the dedication to scale this business, alongside Match.com. And obviously, our goal is to have hundreds of success stories along the way.

Original article –

Women in Business Q&A: Talia Goldstein, CEO, Three Day Rule

Nur-E Farhana Rahman is the co-founder of Knotty Gal, a NY-area socially conscious accessories business dedicated to helping educate and empower girls in Bangladesh. Prior to launching Knotty Gal with her mother in 2013, Nur-E worked as a consultant with Deloitte in Washington, DC and as a contractor with the US Agency for International Development (USAID), where she spent time working out of countries such as Iraq, Haiti, and Egypt. Nur-E is a graduate of the School of Foreign Service at Georgetown University and has a passion for gender issues, design, and social enterprise.

How has your life experience made you the leader you are today?
My leadership style has evolved over the years, and I’m sure it will continue to change as I grow, but who I am as a leader today takes root in my early college years. During this time, I was fortunate enough to help run a small DC non-profit promoting girls’ and women’s rights, and I was given an incredible amount of responsibility, despite my young age and relative inexperience. The NGO founders believed in me and allowed me to assume roles much larger than anything I could have imagined for myself. My experience there was life altering, as I began to see myself as someone capable of leading effectively. Through the highs and lows, I learned the importance of clear communication, empathy, and teamwork in leading, and I carry those lessons with me to this day.

How has your previous employment experience aided your tenure at Knotty Gal?
Prior to launching Knotty Gal, I was working as a consultant at Deloitte. From day one at the firm, we were taught the importance of relationship building and networking, and this is perhaps one of the greatest and most critical life lessons I have taken with me to Knotty Gal. Though I consider myself a sociable person, networking always felt a little uncomfortable for me, as it tends to for most people. Everyday at Deloitte, our seniors would reinforce the importance of building relationships, and I slowly but surely began to understand the true power of human connection. When I left DC and the consulting world for the NY fashion accessories scene, I had zero contacts, but I felt somewhat at an advantage for understanding the importance of networking in building our business’ foundation. We’re still a young brand, but many of the exciting things we’ve done since our launch, such as our trunk show at Henri Bendel, came as a direct result of a suggestion or introduction from a new relationship built.

What have the highlights and challenges been during your tenure at Knotty Gal?
The accessories industry, in NY especially, is an incredibly competitive space to be in. It has definitely been challenging having to differentiate ourselves from literally thousands of other accessories brands, but it’s made us work harder to develop a strong sense of brand identity. It has also been challenging to come into this space as an industry outsider, but that’s also been a blessing in a way, by giving us a fresh perspective on matters.

Without a doubt, the most rewarding part has been knowing that we’re making a small difference in the lives of the girls at the Bhandari Girls’ School. Earlier this year, my mother and I visited Bangladesh and got to spend time with the girls. They are just incredible and have such a strong desire to learn and really make something of themselves. We signed a contract with BRAC, the world’s largest NGO, to provide computer education training to each and every single one of the girls in a lab that we personally raised funds for, prior to starting Knotty Gal. It feels really good to know that the girls will be developing critical skills that will give them a competitive edge in Bangladesh’s changing university and work environments.

What advice can you offer to women who want to start their own business?
I would definitely say that the timing will never be “just right” so don’t wait for the perfect moment to begin, because the perfect moment does not exist. A few years ago, I heard Blake Mycoskie speak, and that was the advice he offered to the crowd of would-be do-gooders, and those words really stuck with me. There will always be a million reasons not to strike out on your own. There will always be a million reasons not to pursue your dreams. To a certain extent, I say ignore them. I’m not encouraging women to quit their day jobs with no proper planning (I consulted for over a year before making the plunge to full-time Knotty business) but I do think it’s important to realize that at a certain point, you just have to take a leap of faith.

Tell us about Knotty Gal’s Kickstarter campaign and what you’re hoping to achieve.
Right now, we are looking to raise $30k on Kickstarter. The funds will allow us to expand our manufacturing and scale our business. Initially, nearly everything was handmade by my mother. Though she’s incredibly talented, she is just one person, and at times we have been unable to keep up with demand and have had to forego opportunities because we simply could not produce in the high quantities required. Though we’ve begun working with a manufacturer to help us produce certain pieces, it is simply not enough. The Kickstarter funds will allow us to switch full production to an amazing manufacturer in the heart of NY that would produce each and every single one of our 90+ styles. This will not only increase the overall quality of each Knotty Gal piece but will also allow us to pursue new opportunities to increase distribution.

In addition, if we succeed in raising our target amount, we can market our jewelry to a larger audience by participating in at least one industry trade show, which typically requires a significant upfront investment.

When Knotty Gal grows, more money goes back directly to the school, and when that happens, we increase our chances of making a small change for the better in the lives of over 1,200 girls.

How do you maintain a work/life balance?
It’s really challenging because I do work a lot, but I always make it a priority to carve out time for friends, family, and myself, even if only in small increments, like a 10-minute phone call or a 20-minute Netflix episode. I’m lucky in that my friends and family are incredibly supportive as well, so when I can’t make dinner or drinks because I’m working, they completely understand. It’s important to surround yourself with positive people who believe in what you’re trying to accomplish. I also try to prioritize commitments, so I may miss an impromptu Saturday night out but will pencil in a birthday brunch well in advance. And of course, I make lists! I am a list maniac! If I could, I would make lists of my lists because I love them so much! They keep me organized and sane and allow me to prioritize so I can try to achieve a semblance of work/life balance.

Ultimately though, I feel lucky to be doing what I love so I don’t necessarily mind that at this stage of my life, my work/life balance scales are a bit tipped on the work side as my mother and I try to build our brand.

What do you think is the biggest issue for women in the workplace?
It’s hard to pinpoint just one issue as being the most significant since there are still a number of challenges facing women in the workplace, varying from industry to industry. However, from my own experience, one problem that seems to be pervasive regardless of field is the overwhelming tendency for us to label men and women differently when they exhibit the same behaviors. An assertive man is a confident go-getter, yet an assertive woman is pushy and aggressive. The process for undoing centuries of gender socialization can’t and won’t be undone overnight, but we can combat the problem by recognizing the status quo as just a societal construct and pushing for new norms, even if only in small ways.

How has mentorship made a difference in your professional and personal life?
In my first job out of college, I had an amazing female manager. To this day, she remains my standard for everything a strong leader should be, and I’m fortunate for having learned from her example. She taught me how to be tough yet compassionate and that the best leaders are not afraid to get their hands dirty. Working with her directly out of college really helped refine my professional identity, and for that I will be eternally grateful to her.

Which other female leaders do you admire and why?
There really are so many, but one of the women I admire the most is Sara Blakely, founder of Spanx. I was at the Forbes 30 Under 30 Summit last month where I heard her speak, and even though I had read her story many times before, listening to her share her journey was as inspiring as ever. Prior to becoming one of the youngest self-made billionaires, Sara Blakely sold fax machines door to door for seven years and received countless rejections over that time. Even when prototyping the first Spanx, she encountered rejection from nearly every individual who was a part of the process, and still she persevered. Her story is an inspiring testament to the power of persistence and the will to succeed, and I adore her!

What do you want Knotty Gal to accomplish in the next year?
Well first, we’d love to meet our Kickstarter goal! We’re also working to provide free breakfast and lunch to all of the girls, which is not currently available. At the moment, the girls only receive a daily snack, and some of the girls are so poor, they come to school for this snack alone. We’re brainstorming ways to make breakfast and lunch available, and we’re trying to spread the word about this upcoming task at hand. Any and all ideas and introductions, whether for fundraising or collaboration, are welcome!

Originally posted here:

Women in Business Q&A: Nur-E Farhana Rahman, co-founder of Knotty Gal

Alan Turing would have been proud. Or would he have been terrified?

For the first time ever, a computer reportedly has passed the math genius’s iconic Turing Test, The Guardian reported. The achievement came at the Turing Test 2014 competition held at The Royal Society in London on Saturday, which was the 60th anniversary of Turing’s death.

Turing proposed his test in 1950 as a means of determining whether a machine could think on its own. He argued that if a machine could be mistaken for a human being more than 30 percent of the time during a series of keyboard conversations with actual humans, then it just might be “thinking.”

Now, a computer program named Eugene Goostman has met the challenge, convincing more than 33 percent of the judges at this year’s competition that ‘Eugene’ was actually a 13-year-old boy. The program came close to passing the test in a 2012 competition, fooling the judges 29 percent of the time.

“It’s a remarkable achievement for us and we hope it boosts interest in artificial intelligence and chatbots,” Dr. Vladimir Veselov, one of the researchers who developed Eugene Goostman, said in a written statement. “Going forward we plan to make Eugene smarter and continue working on improving what we refer to as ‘conversation logic.'”

Is Eugene really thinking? Actually, the computer program is a sophisticated simulator of human conversation run by scripts, io9.com reported.

In any case, competition organizer Dr. Kevin Warwick, a professor at the University of Reading in the U.K., said that the achievement has serious implications for modern-day society.

“Having a computer that can trick a human into thinking that someone, or even something, is a person we trust is a wake-up call to cybercrime,” Warwick said in the statement. “The Turing Test is a vital tool for combatting that threat. It is important to understand more fully how online, real-time communication of this type can influence an individual human in such a way that they are fooled into believing something is true…when in fact it is not.”

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Computer Passes Turing Test By Imitating 13-Year-Old Boy, ‘Eugene Goostman’

In my own quest for bigger biceps, I’ve tried just about everything, been game for anything, and even created my own twists on biceps classics like the preacher curl. My experimentation ultimately leads to your benefit. These eight awesome biceps exercises will undoubtedly send your biceps to another level.

The unique thing about this group of biceps exercises is that they’re inspired by a number of different time periods, influences, mentors, and lifting partners. Some of these moves have some Golden Era bodybuilding inspiration, like Arnold; others give a nod to the master of arms himself, C.T. Fletcher, and others are my own innovations on classic movements. I’ve spent 15 years in the iron game; now I want to give you the chance to see some serious growth.

No matter you goals, there is something here for you. These are intense, challenging movements—but doing them is how you build shirt-ripping arms!

1 Larry Scott-Style Preacher Curl

These curls are a nod to the original Mr. Olympia—the late, great Larry Scott, who had the equivalent of bowling balls for biceps. He loved preacher curls, and typically did them with a straight bar instead of an EZ-bar or dumbbells.

MusclePharm
Watch The Video – 01:39

When doing this movement, tuck your elbows so they’re close together. You won’t be able to do as much weight as you would with an EZ-bar, but the end result is a huge rush of blood to the biceps. Believe me, you’ll notice the difference.

2 Alternating Incline Dumbbell Curl With A Twist

At first, these seem like any other incline dumbbell curl—which is a great biceps movement in its own right—but the added twist increases the value of each rep. Do 6-8 reps in standard fashion. Then the fun begins. Let the dumbbells hang for a moment and then rotate them in a 360-degree motion for a five count.

Yep, those are your biceps you hear screaming above the din. Now complete 3-5 more reps.

MusclePharm
Watch The Video – 0:54

The twists will blow up your forearms. The reps after the twists will make the blood rush into your biceps faster than a fat kid reaching for that last slice of cake.

This move makes a great addition to your biceps work. I use it often.

3 Dave Draper-Style Forehead Curl

This is a certified Golden Era classic from the great Dave Draper, and I’m here to resurrect it because it’s so badass. It’s great for hitting your biceps peak and increasing your overall biceps strength.

MusclePharm
Watch The Video – 0:43

Curl a barbell like you normally would, but bring it up to your forehead instead of to your chest. Your biceps should do the work to get it there. At the top, give your biceps a good squeeze before returning to the starting position.

If this exercise is done under strict control, your strength on the regular barbell curl will skyrocket.

4 28-Method Curl

I love this method. It’s a creation of mine that I always use, no matter what body part is being tortured. For the biceps, I use a barbell and it completely blows up my arms.

MusclePharm
Watch The Video – 01:55

If you’re unfamiliar how the 28 Method works, here’s a rundown: Do 7 regular reps, 7 slow reps (both on the way up and down), 7 half-reps at the top, and 7 half-reps at the bottom. The slow reps engorge your biceps with blood, and you’re guaranteed to have an unbelievable pump after just one set. You will need to use much less weight than normal, but don’t worry. Your sick pump will be the true measure of success.

5 Arnold Cheat Curl

For this move, we travel back to the Golden Era and borrow the cheat curl from the legendary Arnold Schwarzenegger. This is a great way to add mass to your biceps. It certainly works wonders for me.

MusclePharm
Watch The Video – 0:50

The key to success in this exercise is knowing that you don’t have to “cheat” very much. I’m certainly not talking about a full-body thrust to bounce the bar from your thighs to your chest—that would for sure get you kicked out of my gym in the blink of an eye. No, I’m talking about a nice, controlled bump from the bottom.

Your hips can provide enough momentum to get you started, after which your biceps will do the rest. It’s a great way to overload your guns, forcing them to grow bigger and stronger. No need to go crazy on the weight, but challenge yourself. Go a little heavier than your normal curling weight.

6 One-Arm Dumbbell Preacher Curl

C.T. Fletcher may command his arms to grow—firing out a string of expletives at his biceps in the process—but he doesn’t rely solely on words to build muscle. This biceps move is one of his favorites.

MusclePharm
Watch The Video – 0:48

Tuck your arm into the preacher or incline bench and keep your body tight and locked in. Use a heavier dumbbell than you normally would and try to hit 4-5 reps. Big weight can really help build those biceps. A lot of high-rep biceps work is great for the pump, but don’t forget that heavy work is also necessary for mass and strength.

7 Two-Part Alternating Hammer Curl

Hammer curls are often neglected in arm training, but they shouldn’t be. This two-part hammer curl is my own little twist on the exercise. I simply combine both variations of the hammer curl into one rep.

MusclePharm
Watch The Video – 0:33

The first part of the movement will look like a traditional hammer curl rep, but after I lower the weight back down, I bring it back up across my chest. That counts as one rep. Doing hammer curls like this will get the most out of each variation. It’s a great way to add size to your biceps and forearms.

8 Machine Curl

We finish this series with a high-rep killer to send that biceps growth into overdrive. The focus here is just squeezing the biceps, so create a good angle to really enable a massive pump.

MusclePharm
Watch The Video – 01:01

Don’t worry about digging in like you would during a preacher curl or completely flattening out your arm at the bottom of the movement. Instead, think about turning the biceps into a softball; squeeze hard and you’ll get much more out of a machine curl than you typically get.

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Arm Workouts: 8 Amazing Biceps Exercises

Chris Thompson is inspirational for a lot of reasons: he’s a fit 45-year-old, he’s a successful businessman, and he’s created a life based around what makes him happy. He may not have set out to become a notable fitness personality, but that’s exactly what Chris has become.

Although he leads a busy life as the Vice President of Sports Nutrition at Twinlab, Chris doesn’t just work in the supplement industry—he lives and breathes fitness.

Because he “walks the walk,” Chris has become a powerful example to the people around him and to the wider fitness community. His dedication to personal health and wellness bleeds into how he does business. He wants every single customer to feel good, look good, and perform at their best.

Chris’s training, nutrition, and supplementation programs are unique. At 45, Chris isn’t looking to pack on slabs of new lean mass. He trains to support his overall well-being, longevity, strength, and health.

His physique, however, is an excellent reminder that a rock-hard body is a wonderful side effect of training hard, eating clean, and supplementing well for the long haul.

Chris Thompson Fitness 360:
Watch The Video – 09:59

Chris Thompson’s Training Program

Learn how Chris Thompson has utilized training to failure to build his best-ever body at 45 years old!

Chris Thompson’s Nutrition Program

In nutrition, consistency is everything. Here’s how Chris Thompson mastered his macros and made a fail-proof program for himself.

Chris Thompson’s Supplement Program

He might be in the supplement industry, but he doesn’t just use supps to prove a point. Here’s how Chris Thompson supps to improve on the micro, macro, and performance level.

Perfect Practice

“Practice doesn’t make perfect,” says Chris. “Perfect practice makes perfect.”

“Practice doesn’t make perfect,” says Chris. “Perfect practice makes perfect.” That motto is how Chris lives his life, in and out of the gym. “It’s all about doing it the right way with consistency,” he says. Whether he’s lifting, preparing meals, or doing his best to make Twinlab a global force, Chris practices perfection.

His strive for excellence is one of the reasons Chris partnered with Ronnie Milo and Jason Wheat to create the Twinlab Muscle Militia. Through the Muscle Militia, Chris hopes that he can prove to the world that fitness should foster brotherhood, no matter what goal or physique differences may exist between lifters.

“The mission and culture of the Muscle Militia is really twofold,” says Chris. “For us, it’s intended as a brotherhood. [Wheat, Milo, and I] have three totally different physiques with three totally different goals and we share the same passion and commitment. The second part of our mission is to spread the concept globally. We want everyone to share our passion.”

The Muscle Militia is a hardcore iron brotherhood, sure, but the group is dedicated to overthrowing stereotypes and helping beginner lifters find their way around the gym. Even if they’re the biggest guys in the gym, Militia members have the smallest egos. They train to include, not to exclude. Chris wants everyone in the Militia to help new lifters succeed.

Chris’s success in fitness is one of the reasons he’s also successful in business. “It takes a hell of a lot of dedication and commitment,” he explains. “I have a personal vision for the supplement industry. I want Twinlab to be around for another five decades.” The sheer amount of work it takes to grow a business is enough to keep anybody busy from morning until midnight, but Chris faces that challenge head-on every day.

Luckily for Chris, business and fitness can go hand in hand. He can bring his personal touch and fitness philosophy with him to work every day. “That’s the challenge,” he says, “having to marry all of this together. But, that’s also the beautiful opportunity that comes with it.”

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Fitness 360: Chris Thompson, Militia Muscle

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?

The Benefits of Eccentric Training

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

Find the Perfect Cadence

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.

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?

Hamstring Curls

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

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.
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.
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.

References

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.
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.
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.
Joy JM, et al. Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy. Nutr Metab (Lond). 2014 Jun 16;11:29.
Rosenblatt JD, et al. Satellite cell activity is required for hypertrophy of overloaded adult rat muscle. Muscle Nerve. 1994 Jun;17(6):608-13.
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.
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.
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.
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.
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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Ask The Muscle Prof: ‘Is There A Better Way To Lose Fat?’

Mass Class Training: The Fundamentals Of Muscle Growth

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Mass Class Nutrition: The Fundamentals Of Eating For Muscle Growth

About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Ask The Muscle Prof: 'How Should I Use Eccentric Training For Growth?'

You walk by a mirror one day, and your heart drops when you realize your T-shirt is tight in the wrong places. You jump in the air to catch a football, and you feel a bit too much flesh moving around you. You get bigger and stronger, but unfortunately things trend primarily toward bigger. Trust me: I know the feeling!

Even if you train hard and tend to eat clean, there almost always comes a time when you have to flip the switch from “build muscle” to “burn fat.” Whether you want to lose five or 25 pounds, the most important thing is what you do—or don’t do—next.

On your way to losing weight, keep your eyes peeled for these five incredibly common fat-loss mistakes. You can fix them today and save yourself months of trouble down the road!

Mistake 1

Ironically, “not eating enough” is also a common mistake people who are trying to gain weight tend to make. I include it here, however, because the first idea that usually comes to mind when you’re trying to lose fat is, well, to eat less. This logic is sound, but you need to approach it strategically. Think “precision ground strike,” not “nuclear bomb.”

As any online fit pundit will tell you, humans burn fat by consuming fewer calories than they expend in a day. But you want the size of your daily caloric deficit to be small enough that it doesn’t negatively impact your hard-earned muscle size. If you jump into dieting haphazardly or too drastically and cut too many calories from your daily intake, you may set off a chain of unfortunate effects.

In the beginning, you’ll feel tired, mentally unclear, and maybe even a little cranky as your blood sugar falls low between meals. As you continue your low-calorie cut, your body will begin to get alarmed and hold on to fat stores instead of metabolizing them. In combination with all the cardio you’ve probably been doing to reinforce your aggressive fat-loss diet, you may force your body to burn muscle for fuel instead of fat.

If you jump into dieting haphazardly or too drastically and cut too many calories from your daily intake, you may set off a chain of unfortunate effects.

A far better way to lean down is to cut back to a reasonable deficit. To start, try knocking off 500 calories from your current daily or maintenance intake level. For example, if you normally consume 3,000 calories per day, you would knock it back to 2,500. A 500-calorie daily deficit amounts to a weekly deficit of 3,500 calories, which—and this is no coincidence—is the amount of calories stored in a pound of body fat.

After a few weeks, you may find that a slightly greater or smaller deficit works best for you based on your body and training. The key is that you dial it in precisely—say, in increments of 100 calories—rather than make dramatic, unsustainable changes. A reasonable caloric deficit should provide your body with enough calories to still train hard and take care of your daily business.

When it comes time to cut down, I still eat the same 5-6 meals every day, but I adjust the portion size. I still make sure to get adequate protein, complex carbs, and healthy fats. You need these. Don’t neglect them, or you’ll end up paying the price!

Mistake 2

OK, you’ve got your 2,500 calories down on paper. Now ask yourself: Does this reflect everything you actually eat? Be honest!

Many trainees follow their diets most of the time, only to blow it by sneaking in calorically dense snacks that aren’t on their plan. Keep in mind, if you’re adhering to rule number one and eating enough, you don’t have extra room in your daily macronutrient profile for junk—or even healthy snacks, for that matter.

Here’s the thing about a small caloric deficit: It can easily be turned into a surplus simply by eating a few handfuls of almonds, granola, or fruit.

Here’s the thing about a small caloric deficit: It can easily be turned into a surplus simply by eating a few handfuls of almonds, granola, or fruit. The effect is multiplied when the snacks are unhealthy—potato chips, candy, or ice cream, for example.

Save the junk for your weekly cheat meal. And if you don’t have a cheat meal scheduled in your diet plan, then it’s even more important to have enough pride and discipline to know you followed your plan. I promise, the feeling of accomplishment will taste sweeter than any treat!

Mistake 3

I can’t tell you how many times I’ve seen an otherwise perfect diet meal ruined by a poor choice of sauce or condiment. Salad dressings, dips, and sauces are normally loaded with calories, and I don’t know anybody who measures them out in half-teaspoons—especially when they’re hungry!

To start, look for “light” versions of your favorite sauces. They are out there, along with a plethora of fat-free items that aren’t marketed to people who are dieting. For instance, I enjoy mustard and Sriracha because they offer intense flavor with little caloric impact.

You’re best off avoiding sauces altogether when eating in a restaurant. If you must include a sauce or dressing with your food, ask for it on the side, so you can control the exact amount you ingest.

And remember: That salmon filet may be great, but there’s no such thing as a “light” lemon butter sauce!

Mistake 4

One of the easiest ways to accelerate fat loss is to cut all sugary drinks out of your diet. If you currently consume them, and you changed nothing else in your diet, you would see a drop in body fat—and perhaps a significant one.

This isn’t going to shock most people, because they know Coke, Pepsi, and even their energetic children Monster and Rock Star contain totally unjustifiable amounts of sugar. And yet far too many of us still find a way to justify the unjustifiable. The time has come! Draw a line through the can!

While you’re at it, lose other sugar sources which hide behind the mask of health. Even though you can find juices which contain “no added sugar,” fruit is naturally high in sugar, particularly when you remove all the seeds, skin, and fiber. While juices may contain nutrients and antioxidants, they have no business being in your glass while you’re dieting—even so-called “green juices.” Only get nutrients from the source. Eat an apple or a salad.

While juices may contain nutrients and antioxidants, they have no business being in your glass while you’re dieting.

Another big no-no is drinking sports drinks such as Gatorade and Powerade. They contain as much sugar as a soda, and the electrolytes they offer are minimal. Sports drinks companies dupe unwitting consumers into thinking they’re drinking something healthy or performance-enhancing. The calories you get from these sugary drinks are much better off being consumed in the form of lean proteins, complex carbs, or healthy fats.

Mistake 5

Back when my dad, Lee Labrada, was breaking into the world of big-time bodybuilding, you wouldn’t have seen this listed as a “mistake” on most people’s list. In those days, fat had a bad reputation, and high levels of simple carbs were generally seen as harmless. Now, we know it’s not so simple, and fat is an essential part of a healthy diet.

Healthy fats, like those provided by oily fish, nuts, fish oil, and krill oil are responsible for a litany of positive effects throughout your body. Some you can feel right away, boosting your satiety and controlling hunger levels. Others are only felt over the longer term, such as increased brain function, balanced hormones, and healthy testosterone levels, a healthier heart, improved workout recovery, and increased fat loss. Yes, that’s correct, you can increase your fat loss by consuming fats!

This seems counterintuitive to some people, who may make the mistake of limiting or completely eliminating fat from their diet when trying to lose weight. I try to include 2 tablespoons of fish oil every day in my diet, and I make room in my macros for healthy dietary fat sources. Sure, they’re calorically dense, but that just means you need to monitor and limit them—not avoid them altogether!

Get the fats you need—not to be confused with the fats you want all the time—and you’ll get better results. It’s that simple.

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5 Fat-Loss Mistakes You Can Fix Today!

For a majority of people, the mighty sandwich is still the go-to choice for lunch. Some choices are better than others, especially when it comes to introducing chemicals and added sodium into your diet.

If you’re stuck in a ham-and-cheese rut, rest assured there are other great options out there to stack up your muscle-building proteins, each offering an opportunity for a more adventurous midday meal. No bologna; these sandwich fillers are a cut above the rest.

1 Pickled Herring

There’s a boatload of reasons why you should get your stink on when it comes to sandwiches. A favorite protein among Scandinavians, who often make it the star of open-faced sandwiches, pickled herring is mega-healthy due to its abundance of omega-3 fatty acids.

Beyond being vital for a strong ticker, studies show that omega-3s can help dampen muscle soreness associated with working out. Herring is also one of the few foods that deliver a good amount of vitamin D.

A 2014 study in the “Journal of Science in Medicine and Sport” found that subjects with higher intakes of vitamin D experienced increase upper- and lower-limb strength. It’s believed that muscles have receptors for vitamin D, and require this nutrient to function properly. Further, pickled herring is low in potentially toxic contaminants and easy on the wallet.

Stack This: Stir together cream cheese, chopped fresh dill, drained capers, lemon zest, and black pepper. Top slices of toasted dark rye bread with cream cheese mixture, pickled herring, and sliced cucumber.

2 Rotisserie Chicken

Often one of the most important ingredients in a sandwich is time: hence, our love affair with deli meat. But nearly every supermarket has roasted whole birds for sale you can also use to stuff your sandwiches with quick protein. The only work on your end is to pull off the juicy, seasoned meat.

Each ounce of rotisserie chicken supplies about 8 grams of protein, and is a good source of niacin, a B vitamin that’s needed to convert the food you eat into the energy you use to bang out sets of bench presses. If you’re concerned about fat calories, remove the skin.

Stack This: Stir together Sriracha hot sauce with olive oil mayonnaise. Slather Sriracha mayo on bread and top with slices of rotisserie chicken, grated carrot, and baby kale.

3 Roast Beef

When it comes to deli meats, many people still think that roast beef is a fat bomb. Yet with only about a gram of fat in each one-ounce serving, there’s no reason to have a beef with this deli option.

As with other red meat, roast beef provides top-notch protein and a dose of energy-boosting iron as well as some creatine, the famed compound shown to bolster muscular power.

Stack This: Slather honey mustard on bread and top with slices of roast beef, gorgonzola cheese, pickled beets, and baby spinach.

4 Black Forest Ham

When it comes to sandwich meats, consider pigging out on smoky black forest ham. Not only is it more flavorful than ho-hum deli turkey or chicken breast, but this ham has an impressive protein-to-fat ratio of 10:1, making it particularly muscle-friendly. Another perk is that it contains less sugar than honey versions.

Stack This: Spread Dijon mustard on bread and top with black forest ham, Swiss cheese, slices of tart apple, and arugula.

5 Smoked Mackerel

Smoked salmon is a great catch of the day for sandwiches, but consider reeling in smoked mackerel as well. Ready-to go smoked mackerel has a rich flavor, plenty of protein, and a huge amount of omega-3 fats—1.4 grams in a single-ounce serving.

Researchers at Washington University School of Medicine in St. Louis, Missouri, found that these phat fats can rev up muscle-protein synthesis, making mackerel muscle food indeed.

What’s more, mackerel is laced with selenium, a mineral shown to improve mood, meaning a mackerel sandwich may help keep your spirits up on the gym floor. As bonus points, this swimmer is considered one of the most sustainable options at the fishmonger.

Stack This: In a bowl, stir together chunks of smoked mackerel, ricotta cheese, prepared horseradish, chopped fresh dill, and lemon juice. Dollop on bread and top with cucumber and baby spinach.

Bonus

Ok, it’s not meat, but these steaks of the vegetable world add a meaty bite to sandwiches for a nice break from an animal-focused lunch. Studies suggest that compounds in these edible fungi can charge up a healthy immune system. At a mere 40 calories apiece, portobello mushrooms are also a great sandwich option if you’re trying to lean down.

To prepare, simply snap off the stems, then roast in the oven until tender, or place the caps directly on the grill. You can keep cooked portobello mushrooms in the fridge for up to three days.

Stack This: Mash together avocado, Greek yogurt, and lemon juice. Spread avocado mixture on bread and top with prepared portobello caps, roasted red pepper, and baby spinach.

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About The Author

Matthew Kadey, MS, RD

Matthew Kadey, MSc., is a registered dietitian based in Waterloo, Ontario, Canada. He works full-time as a freelance nutrition writer…

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5 Best Sandwich Meats

Astronomers have apparently discovered the first of a class of strange hybrid stars, confirming theoretical predictions made four decades ago.

In 1975, physicist Kip Thorne and astronomer Anna Zytkow proposed the existence of odd objects that are hybrids between red supergiants and neutron stars — the collapsed, superdense remnants of supernova explosions.

These so-called Thorne-Zytkow objects (TZOs) likely form when a red supergiant gobbles up a nearby neutron star, which sinks down into the giant’s core, researchers said. TZOs look like ordinary red supergiants, like the famed star Betelgeuse in the constellation Orion, but differ in their chemical fingerprints, the theory goes. [Top 10 Star Mysteries]

“Studying these objects is exciting because it represents a completely new model of how stellar interiors can work,” study leader Emily Levesque, of the University of Colorado Boulder, said in a statement.

“In these interiors we also have a new way of producing heavy elements in our universe,” she added. “You’ve heard that everything is made of ‘star stuff’ — inside these stars we might now have a new way to make some of it.”

And now Levesque and her team say they have probably found the first TZO — a star called HV 2112 in the Small Magellanic Cloud, a dwarf galaxy that lies about 200,000 light-years away.

The researchers used the 6.5-meter Magellan Clay telescope in Chile to study the light emitted by HV 2112. They found the starlight to be highly enriched in rubidium, lithium and molybdenum, just as theory predicts for TZOs. (Normal red supergiants produce these elements as well, but not in such abundance, scientists said.)

The new data, while suggestive, do not represent a slam-dunk discovery for TZOs quite yet, researchers said.

“We could, of course, be wrong,” co-author Philip Massey, of Lowell Observatory in Flagstaff, Arizona, said in a statement.

“There are some minor inconsistencies between some of the details of what we found and what theory predicts,” he added. “But the theoretical predictions are quite old, and there have been a lot of improvements in the theory since then. Hopefully our discovery will spur additional work on the theoretical side now.”

The find means a lot to Zytkow, who is a co-author of the new study.

“I am extremely happy that observational confirmation of our theoretical prediction has started to emerge,” said Zytkow, who is based at the University of Cambridge in England. “Since Kip Thorne and I proposed our models of stars with neutron cores, people were not able to disprove our work. If theory is sound, experimental confirmation shows up sooner or later. So it was a matter of identification of a promising group of stars, getting telescope time and proceeding with the project.”

The study has been accepted for publication in the Monthly Notices of the Royal Astronomical Society Letters.

Follow Mike Wall on Twitter @michaeldwall and Google+. Follow us @Spacedotcom, Facebook or Google+. Originally published on Space.com.

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Odd Hybrid Star Discovered 40 Years After Scientists Predicted Its Existence

AUBURN, Ala. (AP) — A 22-year-old man has been arrested on a felony warrant charging him with murder in Sunday’s fatal shooting of Auburn football player Jakell Lenard Mitchell, police said. The shooting took place at the same off-campus apartment complex where two former football players and a third man were slain in 2012.

Auburn Police said at least 14 hours after the early morning shooting that Markale Deandra Hart of Camp Hill, Alabama, had been taken into custody. Police Capt. Will Matthews also said in an emailed statement that Hart was being held at a county jail and no additional arrests were anticipated.

It was not immediately known if Hart had an attorney and the statement didn’t provide details of how he was taken into custody.

Police also disclosed new details that the 18-year-old freshman Mitchell had received multiple gunshot wounds to the chest. No one else was reported shot or hurt, police have said.

Matthews had said hours earlier that police answered a call about 12:25 a.m. Sunday of shots fired at the Tiger Lodge apartment complex, a few miles from the Auburn campus. He said Mitchell was taken to a hospital in nearby Opelika, Alabama, where he was pronounced dead.

Auburn University team coach Gus Malzahn said Sunday he was “devastated and saddened” by the death of the promising player, a halfback described by the team website as versatile on offense with blocking, catching and running skills.

“My thoughts and prayers are with Jakell’s family and friends, who are suffering through this senseless tragedy. I know the Auburn Family is hurting, especially our players and coaches, and we are going to love and support them through this difficult time,” he said in a statement. “We have lost a member of our family too young, too soon.”

Mitchell redshirted this season for the Auburn Tigers out of nearby Opelika High School. Able to play both back and tight end, he was expected to contend for a starting spot next season, reports indicated. Mitchell missed his senior season at Opelika as he recovered from an ACL injury. He had rushed for 392 yards and 17 touchdowns in 2013 as a high school junior.

The gated apartment complex was quiet Sunday, with large amounts of broken glass in the parking lot and blue spray paint on the ground where police marked possible evidence. Police looked Sunday morning on as a red car bearing the license plate “Jakell” was towed away.

Police have released few details of exactly what happened, but residents described hearing gunfire and screams.

Drake Ledet, an Auburn sophomore living in an apartment near the shooting scene, told AP he heard several gunshots after midnight.

“I’d say it was at least eight (shots),” Ledet said, adding he looked outside to see what was happening. “People were screaming … I saw people scattering everywhere, getting in their cars.”

Ledet and other residents said there were two parties going on Saturday night at the complex. Students had just completed their final exams on Friday and winter graduation ceremonies were held Saturday.

Jeremy Johnson, Auburn’s backup quarterback, was one of those who drove up before midday Sunday to quietly see the site and remember Mitchell. Johnson said he wasn’t present at the time of the shooting, but wanted to come by after learning of his teammate’s death.

“I couldn’t believe it,” Johnson said, growing emotional. “Jakell was a real good kid.”

Auburn Director of Athletics Jay Jacobs called the shooting a “terrible tragedy” in a statement.

“Our thoughts and prayers go out to Jakell Mitchell’s family and those who have been impacted by this terrible tragedy. This is a very trying time for those close to Jakell, including the student-athletes, coaches, staff and Auburn Family. We will provide counseling and support and do everything we can to help them through the grieving process,” he said.

The apartment complex is the same where authorities say Desmonte Leonard killed three men at a party in the summer of 2012. The complex, a few miles from campus, is popular with students. Its name was changed following the 2012 shooting.

Jurors convicted Leonard of capital murder in the shooting deaths of former Auburn football players Ed Christian and Ladarious Phillips along with DeMario Pitts. Three other people were wounded.

Leonard’s attorney said that 2012 shooting stemmed from a fight and that Leonard fired in self-defense. Prosecutors argued that Leonard aimed at the victims and wasn’t involved in the initial fight.

Leonard will be sentenced on Jan. 20. The jury recommended life without parole, but the judge could still sentence him to death.

At least one Tiger Lodge resident said Sunday he wanted to move from the complex.

“There have been four people killed here. Once again this place is on the national news,” said junior Barrett Kearens.

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Police Arrest Suspect In Shooting Death Of Auburn Player

Daniel Radcliffe starred as Harry Potter...

Since appearing as the movies’ title character, Daniel has managed to shake off Harry and ensure he’s known by his own name – which has been aided by the fact he’ll happily get his kit off on-screen and on-stage. After stints in the West End and on Broadway, Daniel recently starred in ‘What If’, and in 2015, fans will see him take on the role of Igor in ‘Frankenstein’.

Since hanging up his wizard’s hat, Rupert has made waves on the West End stage, and in 2013 he received rave reviews for his performance in ‘Mojo’. He also stowed some his ‘Harry Potter’ cash away and splashed it on an ice cream truck, fulfilling a childhood dream. Aww!

Ralph Fiennes as He-Who-Shall-Not-Be-Named...

You’ll find Ralph in ‘Wrath of the Titans’, ‘Skyfall’ and ‘Great Expectations’. It has also been announced he’s been cast in the upcoming, as-yet-unnamed, James Bond film.

Jamie Waylett starred as Vincent Crabbe...

Sadly, Jamie hasn’t faired too well in recent years and in 2012 he was imprisoned after participating in the 2011 London riots.

Joshua Herdman starred as Gregory Goyle...

Sadly, Joshua hasn’t faired too well either, and has dropped off the radar as far as acting is concerned.

After being everyone’s favourite bad guy in the films, Tom decided to try something a little different and recorded a number of singles, which he shared with fans via YouTube. He’s currently filming ‘Clavius’, where he stars as a character called Lucius. Tom’s also really, really good at Twitter.

Matthew Lewis starred as Neville Longbottom...

After getting surprisingly dishy, Matthew now spends his time reminding everyone that he’s also hugely talented, making his West End debut in 2012 alongside Arthur Darvill and Laurence Fox in ‘Our Boys’. Matthew also took part in one of the best editions of Innuendo Bingo ever on Scott Mills’ Radio 1 show.

Bonnie Wright starred as Ginny Weasley...

Bonnie was one of the ‘Harry Potter’ frachise’s younger stars, however, that hasn’t stopped her from going on to carve a successful career. While she hasn’t quite achieved the worldwide success of the films’ leading stars, Bonnie has been applauded for her work as a model and actress. She also writes and directs her own screen plays.

Robert Pattinson starred as Cedric Diggory...

To be honest, Rob’s had a rather quiet life since his character’s exit left us weeping in the ‘Goblet Of Fire’ film. After a lot of digging, Robert’s main achievement seems to be another franchise entitled ‘Twilight’. Nope, we’ve never heard of it either…

Julie Walters starred as Molly Weasley...

Julie is one of the many huge names who appeared in the ‘Harry Potter’ films so it’s not like her career needed the boost. Since the final film in 2011, Julie’s been praised by critics her roles in a whole host of other movies, including voicing the witch in Disney’s ‘Brave’.

Michael Gambon starred as Albus Dumbledore...

Michael is rumoured to be reprising his role in the upcoming wizrding flick ‘Fantastic Beasts and Where to Find Them’. He also plays Howard Mollison in the TV adaptation of JK’s novel ‘A Casual Vacancy’.

Dame Maggie Smith starred as Professor McGonagall...

Already a legend, Dame Maggie Smith continues to win fans with her performance as the Dowager Countess in hit TV series ‘Downton Abbey’. She’s also no stranger to the big screen, and starred in ‘The Best Exotic Marigold Hotel’ and is set to feature in the upcoming sequel.

Amongst other projects, John has completed three where he was cast alongside other ‘Harry Potter’ stars; ‘Tinker Tailor Soldier Spy’, ‘The Gruffalo’s Child’ and ‘Labyrinth’.

Alan Rickman starred as Severus Snape...

Since ‘Harry Potter’, method actor Alan has been part of several projects including ‘CBGB’, alongside his former co-star Rupert Grint.

Toby Jones provided the voice for Dobby...

After providing the voice of everybody’s favourite House Elf, Toby’s projects included ‘The Hunger Games’, ‘Snow White and the Huntsman’ and ‘The Adventures of Tintin’.

Once filming wrapped, Robbie moved over to the Dark Side and joined Voldemort’s gang. By which we mean, starred alongside Ralph Fiennes, in ‘Great Expectations’. Traitor.

Kenneth Branagh starred as Gilderoy Lockhart...

Oh Kenneth, where do we start? Ever since *that* version of ‘Hamlet’, Brannagh has been one of our favourite stars to swoon over. Since leaving the Wizarding World, Kenneth has turned his attention to directing, as well as starring in flicks such as ‘My Week With Marilyn’ and ‘Jack Ryan: Shadow Recruit’.

Emma Watson starred as Hermione Granger...

In between stints studying for a degree at Brown University in the US, Emma starred in a number of blockbusters including ‘The Bling Ring’ and ‘The Perks Of Being A Wallflower’. Shortly after graduating in 2013, it was announced that Emma has accepted a UN post and will serve as a Women’s Goodwill Ambassador.

Gary’s a very busy man and has totted up an extensive list of appearances since his Harry Potter days. These include: ‘The Dark Knight’ and ‘The Dark Knight Rises’ and ‘Dawn of the Planet of the Apes’. He also voiced Viktor Reznov and Daniel Clarke in the ‘Call of Duty’ games.

David also lent his voice to video games, specifically as the voice of Lord Darius Crowley in ‘World of Warcraft: Cataclysm in 2010′. Other projects include ‘War Horse’ and a role in ‘Separate We Come, Separate We Go’, a short film directed by Bonnie Wright, who played Ginny Weasley.

John Cleese starred as Nearly Headless Nick...

Do we really need to tell you what John Cleese has been up to? Seriously?

Brendan Gleeson starred as Mad-Eye Moody...

Mad-eye Moody is actually quite sharp, bagging himself parts in numerous projects including 2014’s ‘Edge of Tomorrow’. He’s also set to star in ‘Suffragette’, alongside Carey Mulligan and Helena Bonham-Carter.

Geraldine Somerville starred as Lily Potter...

Geraldine’s fleeting appearances as Harry’s mum gave the movies some of their most poignant moments. Since then, she’s appeared in ‘My Week With Marilyn’ and ‘Grace Of Monaco’.

Natalia Tena starred as Nymphadora Tonks...

Natalia evidently knows how to smell out a hit as she’s also starred in ‘Game of Thrones’ as Osha.

David Tennant starred as Barty Crouch Jr...

David’s done barely anything since his time as Barty Crouch Jr. No time as a famous Timelord, no treading the boards in Shakespeare plays and he definitely didn’t star opposite Olivia Colman in an award-winning ITV drama series. Lazy moo.

Warwick Davis starred as Professor Flitwick...

A bit of a cult hit on YouTube, Warwick Davies has been feautured on several channels, most notably the YogsCast. In the land of television he’s made guest appearances on shows including ‘An Idiot Abroad’, ‘Top Gear’. He also played Oberon the Ufgood in ‘Dwarves Assemble’. More recently he played Old Hamm in ‘Jack the Giant Slayer’ and can (sometimes) be found teaching charms lessons at the Warner Bros. Studios VIP nights.

Helen McCrory starred as Narcissa Malfoy...

Like Ralph Fiennes, Helen also appeared in ‘Skyfall’. she also stars in the hit drama ‘Peaky Blinders’ as Aunt Polly.

Helena Bonham Carter starred as Bellatrix Lestrange...

What can we say? The inimitable Helena Bonham Carter played the role of Bellatrix to disturbing perfection and played similarly creepy parts in many other movies. To be honest, if Voldy had left her in charge, he probably would have triumphed. Helena was the perfect Madame Thernardier in ‘Les Miserables’ and also gave a stellar performance as Elizabeth Taylor in a BBC television film.

Shirley Henderson starred as Moaning Myrtle...

Shirley Henderson appeared in just a couple of the movies as the ghoul skulking around the toilets. Since then, she voiced the Gruffalo’s child in the film of the same name and also starred in ‘Soutchliffe’, ‘Filth’ and ‘Death In Paradise’.

Imelda Staunton starred as Dolores Umbridge...

Since ‘Harry Potter’ Staunton has voiced Queen Victoria in ‘The Pirates! Band of Misfits’ and played Knotgrass in ‘Maleficent’.

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J.K. Rowling Only Feels Guilty About One ‘Harry Potter’ Death

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Today calls for the last resistance workout of the first microcycle, so make sure it’s a good one! Remember that each microcycle has a very specific purpose. This first microcycle was built to introduce you to the program and to show your body how it’s expected to perform. Trust me: It only gets harder and more fun from here on out.

You have a rest day tomorrow. Put everything you have into today’s training, lift with unflagging focus and determination, and then enjoy the rest of your day. After all, you grow outside the gym with adequate rest and proper nutrition.

60-120 seconds of rest between sets
Pull-up
4 sets of 10 reps
Low Pulley Row
4 sets of 10 reps
Wide-Grip Lat Pulldown
4 sets of 10 reps
One-Arm Dumbbell Row
4 sets of 10 reps
Dumbbell Bicep Curl
4 sets of 10 reps
Cable Curl
4 sets of 10 reps

DAY 7

Pork sausage
2 links
Whole eggs
2
Egg whites
2
Cheese
1 slice

Dymatize ISO-100
1 scoop
Orange
1 medium

Chicken breast, skinless
5 oz
Oats, rolled
60g
Banana
1 medium

Granola
1 cup
Nonfat Greek yogurt
1 cup
Honey
1 tbsp

Lean ground turkey
4 oz
White corn tortillas
3
Cheese, shredded
1/4 cup

Dymatize ISO-100
1 scoop
Gummy Bears
30

Chicken breast, skinless
5 oz
Broccoli
2 cups
Brown rice
1 1/2 cups

Daily Total

Calories 2,712

Total Fat70 g

Total Carbs300 g

Protein228 g

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About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 7

Main | Training | Nutrition | Supplements | Advanced Techniques

I don’t advocate supplementation simply for its own sake. As I previously wrote in the supplement episode of Mass Class, I firmly believe that the results you get from your supplement stack are entirely dependent on the training stimulus your body receives.

In plain English, this means that if you train like a pansy, all the supplements in the world won’t help you. Particularly when it comes to recovery supplements, you need to give your body something to recover from. Follow the Project Mass training program to the letter, and you’ll give your body all the growth stimulus it needs. Supplements will help translate that stimulus into results.

Project Mass Trainer
Watch The Video – 6:18

Over the 14 long weeks of intense training before you, smart supplementation will give you an extra edge to keep heading back into battle. In the end, this means greater measurable results. Throughout Project Mass, pay as much attention to your supplementation as you do to your training and your nutrition.

PROJECT MASS

Our laboratory at the University of Tampa has tested hundreds of supplements. In fact, each semester we test at least a half-dozen new, novel ingredients. However, for this program, we’re going to stick with the most research-backed, time-tested supplements to give you an edge and help you gain mass.

Because the workouts in this program are so demanding, you’ll augment your training with supplements that enhance recovery. These supplements will ultimately help you get back into the gym more quickly, so that you can continue to take advantage of all of your body’s hypertrophy mechanisms.

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Whey Protein

Whey protein is the king of proteins. It’s very high in essential amino acids, which are deemed essential because your body can’t produce them on its own, and which actually turn on muscle protein synthesis for growth. Whey protein also contains numerous growth factors that strengthen your immune function, especially when you’re training hard.

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Creatine

Creatine monohydrate is probably the best mass-building supplement of all time. It has more than earned its loyal following among athletes of all types, but bodybuilders in particular. Why? In the simplest terms, it will give you more energy per muscular contraction. This means that instead of managing only four repetitions with a certain weight, you might be able to get six or seven. You’ll move more weight and do more work overall, which is going to lead to an overall greater stimulus for growth. We also know that creatine triggers growth factors to increase in skeletal muscle tissue. It’s a no-brainer for this program.

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Branched-Chain Amino Acids

The three branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—are special in that, out of all 20 amino acids, they’re known as the triggers of skeletal muscle growth. During your full meals, when you’re taking in 30-40 grams of protein, you won’t need BCAAs. But between meals, you’ll supplement with them to spur muscle protein synthesis throughout the day.

Fish oil

Fish oil is very important for insulin sensitivity, which means that it will help your body shuttle more carbohydrates into your muscles. This will help you get a bigger pump while training, and help prevent excess fat gain as well. Fish oil can also help resolve acute, exercise-induced inflammation, so that you recover more quickly and get back to the gym ready to knock out another round.

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Pre-Workout

When you select your pre-workout, I want you to choose something that supports peak performance, has the potential to boost your pump, enhances your cognitive function and focus, and helps you recover faster from your intense training sessions. Look for key ingredients like beta-alanine, beet root extract, and caffeine to accomplish these goals. Many quality pre-workouts also contain added creatine and BCAAs.

SUPPLEMENT SCHEDULE

Fish Oil
1 serving

BCAAs
5-10 grams

Pre-Workout
1 serving
BCAAs
5-10 grams
Creatine
5 grams

Whey Protein
20-30 grams
Creatine
5 grams

SUPPLEMENT QUESTIONS

What if I don’t have time for breakfast? Can I chug down a shake instead?

Sure! When you wake up in the morning, whey protein is a great choice if you don’t have time to eat a high-quality protein source like eggs. Take your fish oil with that protein shake, and between meals take a serving of BCAAs to keep protein synthesis elevated throughout the day.

Does a protein shake count toward my daily macros?

Definitely. If you need 200 grams of protein per day and you get 40 grams from a shake, you still need 160 grams from other sources.

What if I train right after I wake up? Should I train fasted?

I don’t recommend it. It’s critical to understand that, after an overnight fast, you don’t have a lot of nutrients in your system that support skeletal muscle growth. I recommend you eat an easily-digested protein source, like whey protein, before your training session. You can also take your pre-workout supplement at this time, along with your creatine. Your post-workout shake should include more whey along with a second dose of creatine.

Main | Training | Nutrition | Supplements | Advanced Techniques

About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

View All Articles By This Author

View this article –

Jake Wilson's Project Mass: Supplements Overview

WASHINGTON (AP) — People who own all-electric cars where coal generates the power may think they are helping the environment. But a new study finds their vehicles actually make the air dirtier, worsening global warming.

Ethanol isn’t so green, either.

“It’s kind of hard to beat gasoline” for public and environmental health, said study co-author Julian Marshall, an engineering professor at the University of Minnesota. “A lot of the technologies that we think of as being clean … are not better than gasoline.”

The key is where the source of the electricity all-electric cars. If it comes from coal, the electric cars produce 3.6 times more soot and smog deaths than gas, because of the pollution made in generating the electricity, according to the study that is published Monday by the Proceedings of the National Academy of Sciences. They also are significantly worse at heat-trapping carbon dioxide that worsens global warming, it found.

The study examines environmental costs for cars’ entire life cycle, including where power comes from and the environmental effects of building batteries.

“Unfortunately, when a wire is connected to an electric vehicle at one end and a coal-fired power plant at the other end, the environmental consequences are worse than driving a normal gasoline-powered car,” said Ken Caldeira of the Carnegie Institution for Science, who wasn’t part of the study but praised it.

The states with the highest percentage of electricity coming from coal, according to the Department of Energy, are West Virginia, Wyoming, Ohio, North Dakota, and Illinois.

Still, there’s something to be said for the idea of helping foster a cleaner technology that will be better once it is connected to a cleaner grid, said study co-author Jason Hill, another University of Minnesota engineering professor.

The study finds all-electric vehicles cause 86 percent more deaths from air pollution than do cars powered by regular gasoline. Coal produces 39 percent of the country’s electricity, according to the Department of Energy.

But if the power supply comes from natural gas, the all-electric car produces half as many air pollution health problems as gas-powered cars do. And if the power comes from wind, water or wave energy, it produces about one-quarter of the air pollution deaths.

Hybrids and diesel engines are cleaner than gas, causing fewer air pollution deaths and spewing less heat-trapping gas.

But ethanol isn’t, with 80 percent more air pollution mortality, according to the study.

“If we’re using ethanol for environmental benefits, for air quality and climate change, we’re going down the wrong path,” Hill said.

___

Online:

Journal: http://www.pnas.org

___

Seth Borenstein can be followed at http://twitter.com/borenbears

Link to original:

Electric Cars May Not Be Better For The Environment In Places Where Power Comes From Coal

Main | Training | Nutrition | Supplements | Advanced Techniques

While you’re going through the Project Mass trainer, you’ll have the opportunity to implement some effective training techniques that you may not have seen or done before. These techniques have been built into the program to help ensure that you never stop growing.

We’ve tested each one of these methods in the lab, and have found that they turn on key muscle-growth mechanisms. Improving the anabolic environment for your muscles means greater gains in size and strength in the long run!

Here are the five advanced training techniques you’ll encounter during Project Mass. Each video will explain how to perform each method so that, when you encounter these advanced techniques on the daily Project Mass training pages, you’ll know exactly what to do. Many of the training pages include links back to these techniques as well, so you can refer to them at any time.

Main | Training | Nutrition | Supplements | Advanced Techniques

About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

View All Articles By This Author

See the original post:

Jake Wilson's Project Mass: Training Techniques Overview

Vital Stats

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?

The Benefits of Eccentric Training

Find the Perfect Cadence

How To Use Eccentric Overload

Hamstring Curls

Eccentric Training That Lives Up To The Hype

References

Recommended For You

About The Author

Vital Stats

Exercise 1 Suggested prescription: 2-3 sets of 8-12 reps

Standing Roll OutWatch The Video – 01:51

Exercise 2 Suggested prescription: 2-3 sets of 45-60 seconds

Plank to Opposite RaiseWatch The Video – 00:18

Exercise 3 Suggested Prescription: 2-3 sets of 10-15 steps per side

Chain-Resisted Lateral CrawlWatch The Video – 00:42

Exercise 4 Suggested Prescription: 2-3 sets of 20-30 steps per side

Cross Body CarryWatch The Video – 00:25

Exercise 5 Suggested Prescription: 2-3 sets of 8-10 reps

Sliding InchwormWatch The Video – 02:08

Exercise 6 Suggested Prescription: 2-3 sets of 10-15 reps per side

Wide-Stance Rope RotationWatch The Video – 00:12

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About The Author

1 Band-Resisted Front Squats

Band-Resisted “Bottoms Up” Front SquatsWatch The Trailer – 01:01

Band-Resisted “Bottoms Up” Front Squat Drop SetWatch The Trailer – 02:01

2 Front-Squat Lockouts

Front Squat LockoutsWatch The Trailer – 00:19

3 Offset-Loaded Front Squats

Offset “Bottoms Up” Front SquatsWatch The Trailer – 01:46

4 Bottom-Half Front Squats

Bottoms Up “Half” Front SquatsWatch The Trailer – 01:04

5 Double-Pause Front Squats

Double-Pause Front SquatsWatch The Trailer – 00:48

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Vital Stats

1 Larry Scott-Style Preacher Curl

MusclePharm Watch The Video – 01:39

2 Alternating Incline Dumbbell Curl With A Twist

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3 Dave Draper-Style Forehead Curl

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4 28-Method Curl

MusclePharm Watch The Video – 01:55

5 Arnold Cheat Curl

MusclePharm Watch The Video – 0:50

6 One-Arm Dumbbell Preacher Curl

MusclePharm Watch The Video – 0:48

7 Two-Part Alternating Hammer Curl

MusclePharm Watch The Video – 0:33

8 Machine Curl

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About The Author

Chris Thompson Fitness 360: Watch The Video – 09:59

Perfect Practice

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About The Author

Vital Stats

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?

The Benefits of Eccentric Training

Find the Perfect Cadence

How To Use Eccentric Overload

Hamstring Curls

Eccentric Training That Lives Up To The Hype

References

Recommended For You

About The Author

Vital Stats

Mistake 1

Mistake 2

Mistake 3

Mistake 4

Mistake 5

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1 Pickled Herring

2 Rotisserie Chicken

Exercise 1
Suggested prescription: 2-3 sets of 8-12 reps

Standing Roll Out
Watch The Video – 01:51

Exercise 2
Suggested prescription: 2-3 sets of 45-60 seconds

Plank to Opposite Raise
Watch The Video – 00:18

Exercise 3
Suggested Prescription: 2-3 sets of 10-15 steps per side

Chain-Resisted Lateral Crawl
Watch The Video – 00:42

Exercise 4
Suggested Prescription: 2-3 sets of 20-30 steps per side

Cross Body Carry
Watch The Video – 00:25

Exercise 5
Suggested Prescription: 2-3 sets of 8-10 reps

Sliding Inchworm
Watch The Video – 02:08

Exercise 6
Suggested Prescription: 2-3 sets of 10-15 reps per side

Wide-Stance Rope Rotation
Watch The Video – 00:12

Band-Resisted “Bottoms Up” Front Squats
Watch The Trailer – 01:01

Band-Resisted “Bottoms Up” Front Squat Drop Set
Watch The Trailer – 02:01

Front Squat Lockouts
Watch The Trailer – 00:19

Offset “Bottoms Up” Front Squats
Watch The Trailer – 01:46

Bottoms Up “Half” Front Squats
Watch The Trailer – 01:04

Double-Pause Front Squats
Watch The Trailer – 00:48

MusclePharm
Watch The Video – 01:39

MusclePharm
Watch The Video – 0:54

MusclePharm
Watch The Video – 0:43

MusclePharm
Watch The Video – 01:55

MusclePharm
Watch The Video – 0:50

MusclePharm
Watch The Video – 0:48

MusclePharm
Watch The Video – 0:33

MusclePharm
Watch The Video – 01:01

Chris Thompson Fitness 360:
Watch The Video – 09:59

Project Mass Trainer
Watch The Video – 6:18