How many workouts bodybuilders can skip (without reducing their progression)?

Bodybuilders who skip the occasional workout – because they lack the time or inclination – make just as much progress as bodybuilders who never miss a session. But athletes who skip more than 20 % of their training sessions are definitely jeopardizing their progression, according to a study that sports scientists at the University of Brasilia.

The Brazilians did an experiment with 90 male students, who at the start of the study had never touched weights. The researchers asked all of the students to train twice a week in a gym. The experiment lasted 11 weeks.

The workouts consisted of five basic exercises: leg press, leg curls, bench press, lat pull-downs and old-fashioned sit-ups. The students trained using a weight with which they could manage 8-12 reps, and rested for 90-120 seconds between sets.

Low, mid & high
Not all students attended the gym sessions faithfully. The researchers labelled 21 of the students “Low attendance”. On average these students missed a quarter of the workouts.

The Intermediate-attendance group were slightly more dedicated. They only missed an average of 15 percent of the training sessions.

The High-attendance group only missed 5 percent of the training sessions.

Leg strength
The researchers discovered that all groups developed the same amount of strength in their leg muscles.

Bench press
But missing training sessions did influence the amount of kilograms the students were able to lift when doing bench presses. The weight with which they could just manage 1 rep  increased by more in the Intermediate and High-attendance groups than in the Low-attendance group.

“We suggest that, during exercise prescription for young men, it is recommended to establish a minimum of 80 percent of training attendance to get optimal upper body strength gains”, the Brazilians conclude. “This information may be important for coaches and athletes during the design and execution of an RT program and for researches in the design of research protocols.”

Effects of training attendance on muscle strength of young men after 11 weeks of resistance training.

Training attendance is an important variable for attaining optimal results after a resistance training (RT) program, however, the association of attendance with the gains of muscle strength is not well defined. Therefore, the purpose of the present study is to verify if attendance would affect muscle strength gains in healthy young males.

Ninety two young males with no previous RT experience volunteered to participate in the study. RT was performed 2 days a week for 11 weeks. One repetition maximum (1RM) in the bench press and knee extensors peak torque (PT) were measured before and after the training period. After the training period, a two step cluster analysis was used to classify the participants in accordance to training attendance, resulting in three groups, defined as high (92 to 100%), intermediate (80 to 91%) and low (60 to 79%) training attendance.

According to the results, there were no significant correlations between strength gains and training attendance, however, when attendance groups were compared, the low training attendance group showed lower increases in 1RM bench press (8.8%) than the other two groups (17.6% and 18.0% for high and intermediate attendance, respectively).

Although there is not a direct correlation between training attendance and muscle strength gains, it is suggested that a minimum attendance of 80% is necessary to ensure optimal gains in upper body strength.

Soy protein found to deplete testosterone in men

The health detriments of soy consumption are reiterated in a new study out of the University of Connecticut that highlights the importance of avoiding soy at all costs. Researchers from the school found that men who consume soy protein rather than whey protein for muscle recovery and growth experience considerable reductions in their testosterone levels, as well as marked increases in levels of the stress hormone cortisol.

The randomized, placebo-controlled crossover study looked at how soy supplementation affects testosterone, cortisol and sex hormone-binding globulin (SHBG) levels in men who engage in resistance exercises and training. They compared these effects to those brought about in men who supplement with whey.

For the research, 10 resistance-trained men in their early 20s had their hormones evaluated in conjunction with an assigned supplemental diet. The men were divided into three groups: one receiving whey protein isolate, one receiving soy protein isolate and the last receiving a maltodextrin-based placebo control. The men were not allowed to take any other supplements, and vegetarians, vegans and individuals who were consuming high-protein diets were excluded. For two weeks, the men were told to ingest 20 grams of their assigned supplement every morning at the same time. The participants were then instructed to perform six sets of heavy resistance squats at 10 reps each, exerting 80 percent of their maximum lifting weight. At the end of the 14-day period, the researchers collected hormone profiles from each of the men and made comparisons.

They found that, compared to the men who supplemented with whey, those taking soy did not necessarily produce more estrogen. They did, however, experience decreased testosterone levels and elevated cortisol levels, a deadly combination that can leave men at risk of disease and weight gain. Lowered testosterone levels and elevated cortisol levels are also generally attributed to the feminization phenomenon occurring in men that sometimes leads to disorders like nipple discharge, breast enlargement and hot flashes. It can also lead to inhibited thyroid function, bone loss, sleeping disorders, decreased sex function and reproductive problems.

"Our main findings demonstrate that 14 days of supplementation with soy protein does appear to partially blunt serum testosterone," wrote the authors. "In addition, whey influences the response of cortisol following an acute bout of resistance exercise by blunting its increase during recovery."

In other words, soy protein is not what men who work out and train their bodies want to supplement with for muscle recovery and growth. Besides the fact that it lacks the right type of amino acid profile for muscle building, soy protein clearly exerts a demasculinization effect in multiple ways, robbing men of their manly essence and characteristics, including their strength and drive for life. "[O]ver the past few decades, many researchers have found that phytoestrogens have adverse effects on both the production and utilization of hormones in males," wrote Tim Boyd for The Weston A. Price Foundation, citing multiple studies looking specifically at soy protein, soy flour and other soy derivatives commonly found in the food supply.

"Testosterone might appear to be just a macho thing, but it's a vital hormone for growth, repair, red blood cell formation, healthy sleep cycles and immune function, in addition to sex function," he added, noting that "low levels of testosterone have also been linked to low thyroid function, another unwanted and common side effect of soy consumption. Low thyroid function leads to loss of libido in both men and women."

Aromatase inhibitors give women more muscle mass

Anastrozole ~ Men show little change in body composition if you block their estradiol production with the enzyme aromatase. In women things are different, oncologists at the University of Pittsburgh in the US discovered. Aromatase inhibitors boost muscle mass in the fair sex.

Let’s start with a recap: there are two sorts of anti-oestrogens. First of all there are SERMs, like Tamoxifen and Clomiphene. These block the estradiol receptors and thus prevent estradiol from doing its work. They often actually take over some of the functions of estradiol. In men SERMS raise testosterone levels; in women they don’t.

And then there are the aromatase inhibitors like Anastrozole. These interfere with the functioning of the enzyme aromatase as a result of which less androstenedione and testosterone are converted into estradiol.

Chemical athletes use anti-oestrogens to counteract the side effects of some anabolic steroids, but also to restore the body’s own testosterone production after taking a course of steroids. Doctors subscribe the same anti-oestrogens for breast cancer survivors, as they reduce the chance of the cancer returning.

Tamoxifen - Doctors have collected a lot of information on the side effects of SERMS, in particular those of Tamoxifen. Long-term use of Tamoxifen leads to negative changes in body composition. Women often lose muscle mass and build up fat. Not much is yet known about the side effects of aromatase inhibitors.

Letrozole - For example, what is the effect of aromatase inhibitors on women’s body composition? This is the question that the researchers set out to answer in the small study they did of 82 women, who they monitored over a period of two years. The women were all cancer survivors. Half of them were given a SERM – usually Tamoxifen. The other half were given an aromatase inhibitor, such as Letrozole, Anastrazole. During the 24 months that the study lasted the fat mass of the women who took SERMs increased by a kilogram, while there was no increase in fat mass in those who took an aromatase inhibitor.

SERMs had no effect on lean body mass, while the aromatase inhibitors led to more than a kilogram increase in lean body mass.

The aromatase inhibitors increased the amount of testosterone in the blood, and the researchers think that this was the reason for the increase in the women’s lean body mass.

Exemestane - We, the nit-picking compilers of this web magazine, have a teeny problem with this study: the researchers do not reveal how many of the women in the AI group were given exemestane. Moreover, we wonder whether the miraculous effects of the aromatase inhibitors would still be observed if the exemestane had been excluded from the study. Exemestane is not just an aromatase inhibitor: It’s also an androgen with an anabolic effect and it is an anabolic steroid.

7 Mistakes Women Make When Trying To Change Their Bodies

Women have made a huge impact on the hardcore training world. We’re busting the myths, disproving the lies, and taking the lead in helping other women look and feel amazing. Yet, mistakes still get made, often because we don’t have all the information we need in order to use the most effective strategies. The good news is that using the following three principles easily solves most of these mistakes:

1. Do some form of training with weights
2. Do some form of interval exercise in which you alternate bursts of effort with rest.
3. Eat a whole foods diet that optimizes protein and carb intake for your unique genetics.

This list will identify common errors and tell you how to use these principles so that you get everything you can out of your efforts.

Mistake #1: Focusing on Getting “Toned”

The average training program for getting “toned” has women lifting super light weights and doing bizarre exercises. This is not an effective strategy for changing your body.

We’re going to let you in on a little secret. Getting toned requires two things to happen:

• Lose excess body fat
• Increase the size of muscle cells to provide shape

Solutions: To lose excess fat, tighten up your nutrition—we suggest trying a whole higher protein diet that avoids all refined carbs and extra sugar. In addition, doing workouts that are metabolically taxing and significantly overloads the muscles will support your nutrition efforts. Best results will come from training “classic” lifts like squats, lunges, step-ups, presses, rows, pull-downs or chin-ups, etc. Use free weights that are between 65 and 80 percent of the maximal amount you can lift. If you can squat 100 pounds one time, then you need to use a weight that is at least 65 pounds when doing squats for reps. Do two interval “fat loss” workouts a week. This can be sprints or high-intensity training with weights (circuits or pushing a weighted sled).

Mistake #2: Not Prioritizing Training the Posterior Chain.

Men and women alike often ignore the muscles on the back side of their body in favor of “mirror” muscles like the upper arms, abs, and chest. Big mistake. Prioritizing the posterior chain allows you to train the largest muscles in the body that have the greatest effect on your metabolic rate. Optimizing strength and function of the posterior is particularly important for women for the following reasons:

• Women are at a disadvantage when it comes to leaning out our thighs and glutes. Studies show that women tend to lose fat from the upper body first when doing an exercise program, but have a much harder time losing lower body fat than men.
• Women’s bodies preferentially store fat in the hips and thighs for pregnancy, but they also have a greater number of alpha receptors in this region than men, which inhibits fat loss.
• Women are especially susceptible to strength imbalances between the hamstrings and quadriceps muscles (quads being strong and hamstrings being weak), which can lead to poor movement patterns and chronic pain.

Solution: Strengthen the posterior chain by doing multi-joint exercises, with a focus on lower body and total body lifts such as squats, deadlifts, step-ups, and lunges. Include single-leg training, hamstring curls, and back extensions to ensure balance. Throw in some high-intensity interval workouts to target the alpha receptors in the hips and thighs and enhance fat loss from the lower body.

Mistake #3: Eating High-Carb All of The Time.

You probably know that carbohydrates that are refined, processed, or have added sugar will do your physique no good. But, what you might not know is that planning all your meals around carbs, even if they are “healthy” whole carbs can be a problem for many women because of how our metabolisms work. At rest, women’s bodies rely more on burning glucose (from carbs) for energy than men (who burn more fat). In addition, women rely on fat for fuel during exercise to a much greater degree than men. This means that women’s bodies are set up to be metabolically flexible and be able to switch between burning fat and glucose with ease—a state that is beneficial for body composition and avoiding low energy levels. However, research shows that overweight women, especially those who are sedentary, have poor metabolic flexibility, which means their bodies have a harder time using fat for energy.

Solution: Two things can improve metabolic flexibility. First, reducing the proportion of calories you get from carbs in favor of protein and fat will improve metabolic flexibility. For instance, if you’re eating 55 to 70 percent of your calories from carbs, reduce carbs to 40 percent, increase protein to 25 percent, and fat to 35 percent. You could also try eating lower carb on days when you don’t work out and higher carb on workout days. Second, exercise is critical for women because it capitalizes on the fact that our bodies favor burning fat during vigorous activity.

Mistake #4: Getting Rest Intervals Wrong.

1. a rookie mistake that both men and women make is to choose machine-based exercises and then sit on the machines while they are resting. This is all-around bad: Bad etiquette, bad choice of exercises, and bad for your body since you’re not working hard enough to benefit from a passive rest.
2. trained women recover faster than men and they need shorter rest intervals. This is due to the fact that women’s bodies rely on aerobic energy pathways more than men and we deplete ATP and glycogen more slowly, but are able to generate energy at a faster rate.
3. not resting at all is also a problem. You have to allow time for anaerobic energy substrates like creatine phosphate to regenerate when doing heavy strength exercises, which takes about 3 minutes. But, women tend to carry the “no rest” metabolic mindset too far and apply it to strength workouts.

Solution: When training for strength in the big lifts use 2 to 3 minute intervals. For maximal attempts, give it at least 3 minutes. For high-intensity weight training workouts, feel free to use circuits with no rest, but alternate upper and lower body lifts. Advanced lifters may benefit from supersetting exercises, such as different squat variations (wide stance squats followed by close stance with heels elevated) using 10 to 30 seconds rest. With intervals, research suggests that women will benefit from submaximal sprints at 80 to 90 percent of maximal with a 2:1 or 3:1 work-to-rest ratio. If you’re doing 1-minute intervals, rest 20 to 30 seconds.

#5: Slashing Calories.

Cutting calories drastically (to the 1,200 a day range) is one of the worst things you can do if you want to lose fat. Fairly quickly, the body will downregulate your metabolism in order to preserve the fuel stores, and you’ll burn fewer calories daily. Top it off with needing to fight off hunger with willpower, and you’ll elevate cortisol. If you’re training hard in an effort to get things moving again, high cortisol will become a chronic problem and you can throw your hormones completely out of balance.

Solution: Never slash calories intentionally. Instead, figure out a way of eating that allows you to stay satisfied and avoid hunger. Most people find that higher protein, lower carb diets allow them to naturally eat less without trying because the protein leads to a better release of hunger-reducing hormones.

Mistake #6: Fearing Dietary Fat.

1. if you’re not eating fat, you’re probably eating carbs, and we already covered the problems with an all-the-time high-carb diet.
2. filling your diet with beneficial fats (nuts, seeds, meat, fish, eggs, dairy, avocado, coconut oil) provides nutrients so the body can produce brain transmitters, build bones, repair tissue, and have a healthy metabolism.
3. fat is critical for reproductive health in women because it’s used to manufacture hormones and improves gene signaling that regulates hormone balance.

Solution: If you’re in the habit of avoiding fat, start adding a little bit of good fat to every meal. First, pick your protein source. Does it naturally contain fat? For example, fish, whole-fat yogurt, or an egg all contain protein and fat, so you’re all set, and now all you need is to add a vegetable or fruit. If you’re eating fat-free yogurt or very lean meat, add some nuts, seeds, or an avocado for fat. Top it off with veggies or a bowl of berries and you’re in business.

Mistake #7: Ignoring that Exercise Is the Best Way To Solve Most Problems

Research into women’s physiology shows that many of our problems can be prevented or solved if we exercise the right way. Consider the following benefits of exercise on women’s health and well being:

• Physical activity reduces breast cancer risk because it improves estrogen metabolism and enhances immune function, lowering inflammation.
• Bone loss, fat gain, and health complications like high blood pressure are not inevitable as women age even though they are all associated with menopause. Research shows that a combination of strength training and conditioning can prevent all three, while also reducing risk of related problems, such as diabetes and heart disease.
• Women have higher growth hormone levels, a fact that women can capitalize on for better body composition, less belly fat, and healthier skin, hair, and nails. We experience a large increase in GH with certain types of exercise training.

Solution: If you’re new to exercise, or have been doing the same old cardio workouts forever, don’t be afraid. You don’t need a complicated lifting program or have to do all-out sprints at the track. What you do need is a plan every time exercise. Your plan should include what exercises you plan to do, weights, and the number of reps, sets, and rest periods you need to do. For interval training, the intensity needs to be relative to your conditioning and skill.

Here are a few ways for novices to begin:

• Try walking vigorously up a hill, and then leisurely back down. Repeat 4 to 10 times.
• Do 30-second to 1-minute long intervals on a bike. Start at a moderately high intensity so it feels “somewhat hard.” Use rest intervals that are the same duration as work intervals. Work up to doing “hard” intervals in which you go almost all-out.
• Try stair walking. Go to a stadium and walk up the stairs as fast as possible. Come down under control. Repeat 4 to 10 times.

Exercise and nutrition shouldn’t be complicated, but they should be individualized. Put in the effort to learn the basics. Figure out what works for your unique genes. This method does wonders for making fitness and health a fun part of your life rather than a struggle.

Shaping Your Arms

Many women struggle with flabby arms, commonly called batwings. This is simply an accumulation of body fat and lack of muscle development. You can have nice shapely arms by incorporating 3 essentials:

1. Quality Nutrition 
2. Resistance Training 
3. Cardiovascular Work Quality Nutrition for Shaping Your Arms 

In order to lose the excess body fat you have to eat right. This involves cutting out the obvious junk food and including more whole and natural foods. Eating a small balanced meal every three hours works well at stabilizing your blood sugar and curtailing cravings. I know the carb-craze is still in high gear, but there is a lack of quality carbohydrate information available. You can eat carbohydrates and lose weight. I have a ton of e-clients that are living proof. A balanced meal contains a protein, carbohydrate, and fat.

Resistance Training for Shaping Your Arms Resistance training will build the muscles, giving curves and shape to the arms. It will not create huge bulky arms, which is commonly feared among women. The more muscle you add to your arms, the leaner they will appear, as muscle takes up less space than fat and it's denser To work the back of your arms (triceps), try the following:

Overhead Extensions  - Stand up or sit in a chair and hold a barbell or dumbbell over your head. In a slow and controlled manner, lower it behind your head, keeping your elbows close to your head. Once you have lowered the bar as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.

Lying Triceps Extensions -  Lie on your back on a bench and hold a barbell extended out in front of you. Slowly and in a controlled manner, lower the bar right past your forehead, keeping your elbows close to your head. Once you have lowered it as far as you can, bring it back to the starting position, contract the triceps, and repeat the movement.

Bench Dips -  Place your palms on the bench or chair behind you. Extend your feet out in front of you, toes up and bend your knees. Slowly and in a controlled manner, keeping your elbows stationary and close to your body, lower your body down as far as possible. Be sure to keep your body close to the chair or bench. Using the triceps, rise back and contract your triceps, and repeat the movement.

To work your front of your arms (biceps), try the following:
Barbell Curls- Hold a barbell in front of you with your palms facing outward. In a slow and controlled fashion, curl the bar up toward your chest area, squeeze your biceps and release. Repeat the movement.

Alternate Dumbbell Curls - Hold a dumbbell in each hand with your palms facing your body. In a controlled manner, curl each one up individually and rotate the wrist so your palm is facing your shoulder when the curl is in the contracted position. Slowly release and repeat.

Cardiovascular Work for Shaping Your Arms Cardio is the back up method for losing body fat, with nutrition being the first. Use cardio to burn extra calories and stored body fat, but don't use it as the sole element in losing weight. Keep a balance of nutrition and cardio in your program to keep the body off guard and constantly responding. Begin cardio with 3 to 4 days a week for twenty minutes and slowly progress days and minutes each week. Doing so in this manner will prevent too much muscle loss and burnout. You want to make small changes each week to keep the body responding. Dramatic changes can cause the body to REACT.

Bodybuilding with Diabetes

The symptoms of diabetes may begin slowly and hard to identify at first. They may include fatigue, frequent urination, excessive thirst, and a feeling of becoming sick. When there is extra glucose in the blood, one way the body gets rid of it is through frequent urination. This loss of fluids can cause excessive thirst. Diabetes can also cause other symptoms such as blurred vision, slow healing of skin, sudden weight loss, genital itching, and gum and urinary tract infections.

People who suffer from diabetes must take extra precautions when wanting to exercise. These people should not exercise outside on very hot or humid days due to the increased risk of heat stroke or exhaustion. If you are exercising in warm weather , dress in loose-fitted clothing or special fabrics that promote heat loss. To prevent dehydration, drink a cup of cold water before and after exercise. If your exercise session lasts longer that thirty minutes or if you sweat alot, drink water during your workout. Make sure that you know the warning signs of heart problems such as jaw, arm, and chest pain, dizziness, nausea, irregular pulse, and unusual shortness of breath during exercise. Exercise, along with good nutrition, helps decrease body fat, which helps normalize glucose metabolism. Exercise also helps lower coronary risk factors such as high cholesterol and high blood pressure.

Type 1 diabetes is a lifelong disease which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels. Without adequate insulin, glucose builds up in the bloodstream leading to increased hunger. In addition, the high levels of glucose in the blood causes the patient to urinate more, which also causes excessive thirst. Within five to ten years after diagnosis, the insulin-producing beta cells of the pancreas are completely destroyed and no more insulin can be produced. Type 1 diabetes can happen at any age, but it usually begins with people under the age of twenty-five. The exact cause of type 1 diabetes is unknown and only accounts for around 5 percent of the new cases formed each year.

Previously known as noninsulin-dependent diabetes mellitus, type 2 diabetes is the most common form of diabetes. 90-95 % of people who have diabetes have type 2. People with type 2 diabetes produce insulin, but either do not make enough insulin or their bodies do not use the insulin it makes. Type 2 diabetes typically occurs after the age of forty years. A resistance to insulin develops, often accompanied by excess weight and leaving the pancreas unable to produce enought insulin to compensate.

Hypoglycemia is the clinical syndrome that results from low blood sugar. The symptoms of hypoglycemia can vary from person to person which can become severe enough to need treatment. Classically, hypoglycemia is diagnosed by a low blood sugar with symptoms that resolve when the blood sugar returns to a normal range. While patients who do not have any metabolic problems can complain of symptoms suggestive of low blood sugar. Hypoglycemia usually occurs in patients being treated for type 1 or type 2 diabetes. Patients with pre-diabetes can also have low blood sugars on occasion if their high circulating insulin levels are further challenged by a prolonged period of fasting.

Living with diabetes is not fun, but by taking preventative care of yourself, you can do the things you want to do in life. Exercise and proper nutrition are very important to steps in recovery and you never know, maybe you didn`t have diabetes after all, you just needed a lesson in nutrition.

Testosterone and the Heart

If you are a man, at some point in your life you are likely to be a candidate for hormone replacement therapy. As we age, our testosterone levels decline, and with them often a number of physical and psychological characteristics. It has long been understood that low testosterone levels can be linked to reduced libido, sexual dysfunction, diminished energy, and a reduced overall sense of well-being. For these reasons, replacement therapy with testosterone drugs is a strong and steadily growing area of medicine for aging men.

Beyond these basic facts, testosterone remains a controversial drug. Its abuse is linked to changes in the body that may increase the likelihood of cardiovascular disease, and partly because of this, the potential benefits and risks of testosterone replacement therapy have long been the subject of much debate. Is this therapy actually safe?

In recent years, evidence has been surfacing that testosterone replacement may actually reduce cardiovascular disease risk. Usually isolated in scope, these papers concern many favorable changes in cardiovascular health markers, such as the management of triglycerides and cholesterol.

One of the first potential benefits of testosterone replacement therapy (TRT) -  is the management of triglyceride and cholesterol levels. As detailed in a growing number of studies, testosterone replacement therapy consistently improves the lipid profile in men with hormone deficiency. The most consistent endpoints of improvement appear to be a reduction in total cholesterol, a reduction in LDL (‘bad’) cholesterol, and a lowering of serum triglycerides. The improvements in lipid profile appear to be more pronounced in older men, although both young and old populations tend to show improvements in serum lipids when testosterone is given to correct a deficient state.

The effect of TRT on HDL (‘good’) cholesterol levels is less consistent. Studies giving testosterone gels, patches, or the longest-acting ester (testosterone undecanoate) tend to show improvement or no consistent effect on HDL. Studies with the more common esters such as cypionate and enanthate tend to show minor decreases in HDL during therapy, likely owing to the brief supraphysiological peaks for several days after administration. Note that HDL is often improved when TRT is combined with exercise and other lifestyle modifications.

Androgen deficiency is associated with an increase in certain inflammatory markers that can support the progression of atherosclerosis. Testosterone replacement therapy has been shown to reduce some of the same inflammatory mediators, specifically TNF-alpha (tumor necrosis factor-alpha) and IL-1B (interleukin-1beta). Inflammation in the vascular system is an especially important concern with heart disease. For one, vascular inflammation is associated with the deposition of arterial plaque, a key component of this disease. Inflammation of the blood vessels may also damage the arteries, making them both thicker and weaker. Scarring may be noticed, and blood flow may be reduced. All of this can restrict blood flow and reduce the heart’s blood pumping capacity. By helping to reduce the production of TNF-alpha and IL-1B, hormone replacement therapy may reduce inflammation, vascular damage, and the chance for atherosclerosis. Again, instead of seeing a neutral or ‘negative’ effect, we find a specific improvement in the cardiovascular disease risk profile with the administration of this drug.

A growing number of studies have linked androgen deficiency to insulin resistance, as well as increased abdominal obesity. These two factors are also common with men suffering from cardiovascular disease, and may directly contribute to (among other things) endothelial cell dysfunction and vascular damage. Androgen substitution has been shown in several studies to reduce midsection fat deposits, increase glucose tolerance, and improve the overall metabolic state. It has additionally been postulated that due to the important role of testosterone in managing insulin sensitivity, androgen deficiency may be a contributing factor to adult-onset (type 2) diabetes. Likewise, the substitution of testosterone in aging men with hypogonadism might reduce the likelihood of developing diabetes.

The endothelium is a layer of cells that lines the blood vessels throughout the entire circulatory system. These cells are responsible for managing the passage of some materials in and out of the blood vessels, and supporting the flow of blood through the system. Endothelial cells play a role in vasoconstriction and vasodilation, they regulate certain inflammatory processes, and they’re involved in blood clotting and in supporting the formation of new blood vessels. Endothelial dysfunction is linked to androgen deficiency in men, and may result in elevated blood pressure (hypertension), vascular ‘stiffness,’ and significantly increased risk of cardiovascular disease. Likewise, replacement of testosterone in men with a deficiency has been shown to improve endothelial function, blood vessel dilation, arterial vasoreactivity, and blood flow.

One additional important ‘endpoint’ of improvement to this therapy appears to be an increase in endothelial progenitor cell activity, which helps repair damage to the vascular system.

 Traditionally, most physicians are extremely cautious with testosterone drugs. Many family doctors are very willing to prescribe estrogens to their female menopausal patients complaining of symptoms such as sexual dysfunction, but when it comes to their male patients with similar complaints, the response is often different. Many of these same physicians are much more willing to prescribe a drug like Viagra than the basic male androgen testosterone. Some mistakenly consider testosterone to be ‘too dangerous’ to give most of their patients, and reserve its use for extreme cases. And when testosterone is considered, it is given only for a very narrow and specific set of psychological or physical symptoms.

It seems clear that we can no longer paint testosterone as simply a ‘bad’ hormone for the cardiovascular system. While excessive high-level elevations of this hormone may indeed damage an individual’s cardiovascular health, we have strong evidence that within a certain physiological range, it may also protect the cardiovascular system from some of the same health issues. As such, its replacement may indeed turn out to be very important medical intervention for millions of men across the country, helping us to not only live better— but also live longer.

After all this time, it appears that this very controversial hormone, the same steroid demonized in the media, might actually help reduce the risk of cardiovascular disease in aging male patients. The study we reviewed this month is, likewise, something all men should take to heart— literally.

Kai Greene: Back Workout

When Phil Heath won his second-straight Mr. Olympia title at the Orleans Arena in Las Vegas, he had a lot of people to thank in his victory speech. Kai Greene, the man who took second, figured prominently because, as Heath said, “Kai gave me everything I could handle tonight.”

Unless Heath was privy to the numbers on the judges’ scorecards, he knew how close it was based only on crowd reaction—and when the place went ballistic every time Greene was called out, Heath had every reason to worry. The pose that got the biggest rise out of the crowd: Greene’s rear lat spread. Not only did he display freakishly huge lats that nearly went down to his hips, he also presented them in exquisite detail. Every few degrees he moved his arms, the landscape of his back musculature completely transformed; with his elbows drawn tight to his rib cage, it looked as if two giant seashells were buried under his skin, facing each other across his spine.

The key to building these fan-favorite muscles that nearly earned him a Sandow, according to Greene, is a combination of relatively light weight, high volume exercise, and a deep mind-muscle connection.

“The mind-muscle connection is the No. 1 factor in training,” Greene says unequivocally. “Practice posing between sets or anytime. Eventually, your mind and muscles will speak the same language.”

In addition to posing between sets, Greene uses iso-tension and takes each rep through a full range of motion, feeling a full stretch of the lats on every negative portion before lifting the weight back up.

THE WORKOUT

• Exercise Sets Reps
• Lat Pulldown 4 10-12
• Low Cable Row 4 10-12
• T-Bar Row 4 10-12
• Machine Row 4 10-15
• One-Arm Dumbbell Row 4 10-15
• Deadlift 4 12-15 

"Visualization is an essential bodybuilding tool, but also an essential tool for success for life in general," Greene says.

Quick Tip: "I go by feel," Greene says. "The weight is just a tool. Do you focus on the hammer or the nail? You better focus on the thing you're trying to hit."

Build Massive Legs with Post Exhaustion

This post-exhaustion routine is set up so that the most neurologically demanding exercise is performed first instead of last (which makes perfect sense, if you think about it). Secondly, the reps and tempo of each exercise are varied. The idea is to knock off as many motor units from the motor-unit pool as possible. Also, make certain that all your weights are pre-set so you don’t inadvertently get some extra rest by messing around with the poundages.

Post-Exhaustion Leg Growth Routine

A1. Barbell Hack Squat: 3 x 6-8, 50X0, no rest
A2. 45-Degree Leg Press: 3 x 12-15, 20X0, no rest
A3. Leg Extension: 3 x 12-15, 2012, rest 180 seconds

A1. Barbell Hack Squat
This exercise was brought to the bodybuilding world by Russian wrestler Georges Hackenschmidt. Hackenschmidt had sought to develop an isolation exercise for the quadriceps, and he succeeded. However, in Hackenschmidt’s heyday, exercise machines weren’t exactly commonplace. Hackenschmidt invented the exercise with a barbell in mind, and the so-called Hack Squat Machine wasn’t developed until years later.

A very-low-cost alternative to back squatting, the Hack Squat will promote top-level growth in the vastus medialis. Granted, using a barbell instead of a machine makes it a little uncomfortable, but its effectiveness overrides any comfort problems.

In order to perform a true barbell hack squat, you need a barbell and an adjustable rack so you can place the barbell at an optimal height for picking up and racking the bar. Your heels should be elevated by at least one and a half inches (the depth of a two-by-four) so you can squat with a straight back and your hips are under your shoulders in the bottom position. (It’s better to use a wedged board instead of a two-by-four so the exercise is more comfortable for your arches, but a two-by-four will do). Place the two-by-four or wedged board on the ground under the middle of the power rack. Set a barbell on the rack so it is about four to six inches lower than your gluteal line. Standing with your back to the bar, grab the barbell, preferably with straps (this is one of the few exceptions when you would use straps).

Walk forward until your heels rest on the board. Initiate the squatting motion by allowing your knees to travel as far forward as possible, without allowing your glutes to move back. Keep a slight arch in your lower back. Once your knees have gone as far forward as possible, lower your hips to the bottom position of the squat. Be sure to keep your back upright by pushing the bottom of your sternum up. Don’t allow your shoulders to round forward, and be certain your hips are under your shoulders in the bottom position.

After doing the prescribed number of reps, move directly to exercise A2. Don’t take any rest.

A2. 45-Degree Leg Press

The problem with using leg press machines is that they build nonfunctional strength. However, since the focus of this article is hypertrophy and not necessarily functional strength, an exception is allowable in this case. The standard 45-degree leg press machines work fine for this workout.

One point to remember when you do leg presses is that when you extend your hips and knees, make sure to keep the tension on your thighs by going to 95 percent of knee lockout. To prevent any dizziness, make sure you breathe in during the eccentric contraction and exhale on the concentric contraction. Again, the key is to keep the tension on the muscle at all times.

By the time you finish this exercise, you’ll want to rest, but not yet. It’s time to go directly to exercise A3.

A3. Leg Extension

As a general rule, leg extensions should be avoided because they expose your knees to undue stress. However, when your legs are pre-exhausted from the previous two exercises, you won’t be able to use much weight on them and the stress will be minimal. Also, this is not the type of workout you would perform year-round.

If possible, use a machine that overloads more of the middle of the strength curve, as that’s where the quadriceps are the strongest in this movement. Keep your head in a neutral position and don’t grip the handles too tightly, as that would raise your blood pressure and increase the likelihood of dizziness. Furthermore, try to follow the tempo prescribed. Often when trainees go through this excruciating routine, they start getting sloppy with the tempo by the time they get to this exercise. It’s best to guess light and complete all the reps rather than going too heavy and ending up looking like a penguin having an epileptic fit.

By the time you walk/wobble off this machine, you’ll probably feel quite nauseated. That’s quite normal because of the high lactate levels you’ll have generated. The good news is that high levels of lactate are linked to high levels of growth hormone.

Now, take a three-minute rest before repeating the tri-set. When you’ve gone through it three times, you’ve had enough. Do this routine for six workouts, working your legs once every four or five days.

This routine is very demanding physiologically and psychologically. Make sure you don’t eat anything more than a light meal within two hours before, as it’s easy to become quite nauseated from this routine.

To break through training plateaus it’s often necessary to shock your muscles into growth. Post-exhaustion tri-sets such as this one will do just that!

More Sleep Can Double Your Testosterone Levels

Older men can sometimes double their testosterone levels by getting more sleep, according to a human study that Plamen Penev of the University of Chicago.

Nearly all of us probably get too little sleep, mainly because we are seduced every day by the technology around us. It enables us to generate light at night, provides us with 24-hour entertainment and information through electronic media, and makes it possible for us to have contact with each other whenever we want. Every evening, when our body tells us that it’s time to sleep, we can also do a thousand other things instead.

Too little sleep messes up our hormone balance. It makes our body less sensitive to insulin for example. Dutch researchers recently showed that after just one night of four hours’ sleep, young men’s insulin sensitivity went down by 20 % and that of diabetics by a quarter.

In the latter case, lack of sleep is clinically relevant, so doctors could advise diabetics who react insufficiently to their medicines to get more sleep. “Sleep duration might become another therapeutic target to improve glucoregulation in type 1 diabetes”, the Dutch researchers say.

Testosterone is also affected by amount of sleep. That’s not so strange, as our bodies make much more testosterone when they’re asleep than when they’re awake. We’ve taken the figure below from the study mentioned here. It shows how much testosterone is present in the blood of 22-32 year-old men while asleep and during the rest of the day.

The better men sleep, the higher their testosterone level rises while they are asleep.

In the average male over forty, the testosterone level goes down by 1-2 % per year, but researchers occasionally come across men in their eighties with a testosterone level you’d expect in a young man. Add to that the fact that many older men – but not all men – sleep less and less deeply as they get older, then you automatically think of the idea that Plamen Penev wanted to test in his study: does the testosterone level decrease in older men because they sleep less?

More sleep can double your testosterone level

Penev based his theory on, among other things, research done by Eve Van Cauter, a sleep researcher at the University of Chicago who has celebrity status in the field of endocrinology. Van Cauter discovered early in the 21st century that men in their forties make less testosterone while sleeping than men in their twenties.

Penev measured the amount of testosterone 12 slim, healthy, non-smoking men aged between 64 and 74 had in their blood in the morning. He also got the men to wear a small gadget around their wrist, which enabled him to see how many hours per night the men slept. That varied from 4.5 to 7.5 per 24 hours. The longer the men slept, the figures below show, the more testosterone there was circulating in their blood.

The men that slept the least had a testosterone level of 200-300 ng/dl. That’s a normal amount for men of this age, but it’s on the low side. The men in the study who slept the most had a testosterone level that was twice as high: 500-700 ng/dl. That’s a level you’d expect in healthy young men.

“These findings suggest that complaints of poor or insufficient sleep in otherwise healthy older men can be associated with a more pronounced age-related androgen decline”, writes Penev. “Eliciting such sleep complaints in the physician’s office may facilitate the judicious interpretation of lower testosterone levels in the older male patient.”

Before men consider doing testosterone therapy, they might first measure the amount of sleep they get. And ‘measuring’ is different from ‘guessing’ or ‘estimating’. Most people overestimate the number of hours that they sleep. This was also the case in Penev’s study. The men thought that they slept seven and a quarter hours per day on average, but Penev’s recordings showed that they only slept six hours a day.