Recent Study founds high reps (25-35 rep) and low load is much effective to increase Volume Load !

BACKGROUND:

It has been hypothesized that the ability to increase volume load (VL) via a progressive increase in the magnitude of load for a given exercise within a given repetition range could enhance the adaptive response to resistance training.

OBJECTIVES:

The purpose of this study was to compare changes in volume load (VL) over eight weeks of resistance training (RT) in high-versus low-load protocols.

MATERIALS AND METHODS:

Eighteen well-trained men were matched according to baseline strength were randomly assigned to either a low-load RT (LOW, n = 9) where 25 - 35 repetitions were performed per exercise, or a high-load RT (HIGH, n = 9) where 8 - 12 repetitions were performed per exercise. Both groups performed three sets of seven exercises for all major muscles three times per week on non-consecutive days.

RESULTS:

After adjusting for the pre-test scores, there was a significant difference between the two intervention groups on post-intervention total VL with a very large effect size (F (1, 15) = 16.598, P = .001, ηp(2) = .525). There was a significant relationship between pre-intervention and post-intervention total VL (F (1, 15) = 32.048, P < .0001, ηp(2) = .681) in which the pre-test scores explained 68% of the variance in the post-test scores.

CONCLUSIONS:

This study indicates that low-load RT results in greater accumulations in VL compared to high-load RT over the course of 8 weeks of training.

Source: http://www.ncbi.nlm.nih.gov/pubmed/27625750

Asian J Sports Med. 2016 Jan

Is it okay to consume expired protein powder?

Is it safe to drink expired protein shake?

Quick answer from Bob Roberts, Ph.D., a professor of food science at Penn State University:

"Protein powders don’t spoil the way meat or dairy does, because a dry environment makes it nearly impossible for microbes to grow, "

So unless you’re storing your canisters in a warm, humid place (like the bathroom or your gym locker), you’re fine on that front.

As for the muscle-building mojo of protein powder, it does diminish after the use-by date has passed. You can blame a chemical reaction called Maillard browning: The protein reacts with sugar left over from when the whey was extracted from milk, resulting in a gradual breakdown of the amino acid lysine.

“If you lose lysine, then the powder will not be as complete of a protein,” says Roberts.

Only a day or two past the expiration date? Put a bit of it on your tongue. Another telltale sign of Maillard browning is a fade in flavor, says Roberts. If you taste cardboard, toss it.

And if it always tasted like cardboard, then no wonder the stuff sat around for so long.

How Safe Is Your Protein Powder? (Optimum Nutrition, MuscleTech and Bsn Under scope)

Whey Protein, the most consumed sport supplement has many health benefits, from hardening the immunity to help prevent cancer, and of course increase strength and muscle mass. however, you can't say that your protein powder is that healthy if it contains large amounts of heavy metals that clearly causes cancer and make your body vulnerable to diabetes along with other chronic diseases.

Before we jump to the lab test, let us talk about heavy metals why they are dangerous. when i say heavy metals, i mean exactly these guys: lead, cadmium, mercury and arsenic.

-Cadmium: here i quote from the Oxford journal "Cadmium causes kidney damage but possibly also bone effects and fractures". Enough said.

-Mercury: "low risk of neurological damage to adults", still scratching your dental amalgam? don't worry it will soon be banned.

-Lead: Neurotoxic effect,

-Arsenic: Skin cancer, Lung cancer and other cancers.

If you are a human who does eat food, i have for you a good news and bad news. the good news is: Heavy metals are naturally found in our foods and our body tolerate a certain amount of it. the bad news is: nowadays we eating more heavy metals than our body can tolerate and heavy metals doesn't just go away in stool, it accumulate in our body, with other words it will never leave (It's need a lot of time to go, and if we keep eating the same way ... you know).

Now let's get back to sport, let say you need 100g of protein to support you diet. there is two ways to do so, taking 130g of protein powder (say Gold Standard whey by ON) or taking 280g of lean beef.

You don't have to say it, i know. we just can't be bodybuilders without the protein powder unless you are using AAS. So, if we gonna keep consuming powder let us chose the right one.

Here is the table that compare protein supps, i compiled it from "Consumer Reports" table. we are comparing gram to gram, i mean the content in 100g of powder.



Product                              Arsenic                 Cadimum                Lead                  Mercury
                                              (µg)                        (µg)                    (µg)                       (µg)

Muscle Milk                         5.33                       0.95                       5.8                      N/A

BSN Syntha-6                       3.18                       1.96                     4.09                    0.83 

ON Gold Standard                 2.6                       1.77                      1.04                     0.2

MuscleTech Nitro Tehc        1.25                         N/A                      0.4                      0.2

Solgar Whey to Go Whey      1.2                          N/A                      N/A                   N/A

ON Platnm Hydro Whey      1.2                          N/A                        N/A                   N/A

GNC Pro Performance         2.27                      1.05                        1.05                   N/A

GNC Lean Shake                 4.86                         2.7                        3.47                  N/A

Designer Whey 100%           5                           2.05                       3.07                   1.15







Here with pictures in case you forgot what your protein's name.

Product                              Arsenic                 Cadimum                Lead                  Mercury
                                              (µg)                        (µg)                    (µg)                       (µg)

                         

 


               5.33                       0.95                       5.8                      N/A







                                   
            3.18                       1.96                       4.09                    0.83

 
        2.6                       1.77                        1.04                     0.2






                 

 
        


1.25                         N/A                      0.4                      0.2










    1.2                          N/A                      N/A                   N/A








 



           1.2                          N/A                        N/A                   N/A









        2.27                      1.05                          1.05                   N/A












         4.86                         2.7                          3.47                  N/A

 5                           2.05                         3.07                   1.15


















here you can find the original work by Consumer Report where they have lab results of GNC, EAS and more.

http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

what the men find attractive in women? studies and trials to determine women attractiveness

What men find attractive in women? how a woman can tell if she's attractive or not?

Being humans doesn't make us more than mammals, right? so if the lion tends to couple with the healthiest female in the group, so we do. yes, we also have a sub-system that scans the woman and determine if she's healthy or not! more specifically the men is attracted to women with healthy menstrual cycle, i mean a woman with a good reproductive health and can gets pregnant fast.

So what, girls must put a medical certificate on Facebook  to attract guys? No, the guys can determine themselves and get an estimated report on the spot. how?

Well, a woman's reproductive health depends greatly on two hormones Oestradiol (E2) and Progesterone (P) these hormones have a direct relation to a woman's body shape.

It's a coincidence that most men like women with large breasts and narrow waist? High (E2) suggests a healthy menstrual cycle and therefore a better reproductive health.

Okay, perfect ... now girls must walk with Bikins so guys can pick attractive ones?! Not exactly, woman's shape can be seen through clothes.

How about countries where women wear loose clothes? Like Russia where women wear fur coats all day long, or in Islamic countries where tight clothes are considered gross? the man can still determine and chose healthy partner. Are you telling me that men do have a X-Ray? not really. but the man does have another way to determine if a woman is attractive, based on the appearance of her face.  

 

Left high E2 - Right Low E2

 

A relevant study published on Nov 2005 concluded that men tend to be attracted by feminine women face (who likes a masculine woman face anyway? do you like to kiss hairy cheeks?). a more feminine face suggests a higher Oestrogen levels, so a better reproductive health. here we finished about body and facial attractiveness. now you can go and flip the facebook to find your best match.

One last thing, how about the poor guys living in Saudia where women covers all but eyes? I leave no man bhind. the man's system can estimate oestrogen levels based on a women's voice. that's right! a more feminine voice suggests a higher level of oestrogen and as we saw, high E2 coincides with an attractive body, however, the margin of mistake is big as the voice is not so reliable measurement and girls tends to modify their voice to looks sweet.

Conclusion

The man chose the woman based on 3 criteria:

1- Body Shape: the men find curvy bodies much attractive than anything else. mosquito like skinny girls are far down on the list.

2- The Face: how attractive is the face depends and how healthy is it's skin.

3- The Voice: feminine and sweet voice does attract men as far as the face is fine. :)

you can read the full trials here:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1560017/


--- ---


 

Fresh Lab Tests: MyProtein, Dymatize, Arnold, Universal... Under scope

Greetings,
Here we have Lab test results of the most popular protein powder. why we need lab test? isn't the label enough? well, the regulation doesn't require the producers to conduct independent laboratory test to proof the label claims let alone the effectiveness of the product (we get to that point in another post).

first of all, i haven't done any test myself, because i don't have enough funds for this. but trustworthy guys done so. "Labdoor USA" a private laboratory and "Cave Man Tech" a Russian youtuber who collected donation to conduct tests.

Labdoor tested 74 Protein Powder, you can see click your protein and see hints, but if you want the full results you must pay. check here and see for yourself : https://labdoor.com/rankings/protein

"Cave's Man tech" analyzed the amino acid profile to checking for amino spiking. he, too, can't provide the full test results (unless if he wants stay behind bars for months) but he do provide valuable information about the purity and Full-Protein content.

this is how he conducted the tests. first he sent a control powder (a protein powder witch the amino acid profile is known) to few laboratories and picked the most accurate lab. now we sure that the laboratory is trustworthy. then he sent unlabeled but numbered jars to the laboratory (to avoid the lab copying the Label Claims or Contacting the company asking for money).

Now i will let you with results:




Mex Nitro Whey

protein content: 70.1% (Label: 70% )
15% of the protein content comes from cheap soy protein
5% is free Aminos.

Amino spiking? YES! but it's said on the products (Added glutamin and sh*t)







                                                                                  Dymatize Elite Whey

Protein Content: 59.4% (Label: 68.3%)
9% of protein is missing, except that everything is fine. no amino spiking. many supplier in US (including tiger fitness) have stopped selling this product due to Quality problems! from my opinion, Dymatize produces the most ineffective products in the world, once i tried their Gainer with my brother we were awfully disappointed for wasting our money.

                               Mutant Whey
                               Protein Content: 55.7% (Label 61%)
                               Amino acide profile fine but a little glutamin is                            added

              Weider Gold Whey
              Protein Content 76.2% (Label 76%) 
              Amino Acid Profile is just perfect.
              this is not a surprise for a product made in germany where regulations are tight.





 

  Arnold Iron Whey
 Protein Content: 63.3% (Label 68%)
 don't be mad about the 5% missing protein, the amino acid profile is just WOW. the products is mostly Taurin, BCAA and some glutamine. the company was sued in court many times but always reach agreement outside court. the worst protein powder ever made.









                                                                  Syntrax Whey

Protein Content: 70% (72% on the label)
20% of the powder is glutamine! Amino spiking at it's best

MyProtein  

Protein Content 82% (same as the label)
Amino Acid profile is just perfect. a big thanks to the representative of Myprotein Russia for donating with almost half the funds of the entire Laboratory bill. he had a reason to do so.

Universal whey pro
Protein content: 68% (73% on the label)
No free amino acids added, however, the laboratory suggests the 5% less protein it's intended and not a mistake!

               Ronie Coleman Iso-Tropic Max

               protein content: 84% (87% on the label)
               Amino Acid Profile Fine and corresponds to Whey Isolate.
               but, the new version of this protein misses 10% of the protein claimed on the label (Ronie, you disappointed us)

Kevin Levrone Whey
Protein content 71% as claimed on the label. amino acid profile is perfect. You have my respect kevin! 

                            Ultimate Nutrition prostar whey
                            protein content:71%, claimed 83% big difference
                            Amino acid profile is good and correspond to whey protein. but 10% protein less is rape! i used to be fan of this brand, until now.

                   Titanum Pure Whey

                   71% protein just as said on the label, amino acid profile is good and correspond to whey protein. 










Here we reached the end of the list, big thanks to cave's man tech for this great video 

https://www.youtube.com/watch?v=PQudoKduhgU

thanks to myprotein for the generous donations. 

thanks to everybody who share the information with other:)

3 Natural ways to fake a breast implant !

Three steps steps to get your free natural implant.

First thing first, there are many types of breast augmentation surgeries varying from a little increase in size to airbag sized breasts. here we will try to fake a sub-pectoral implant (fig 1), where the implant is placed under the pectoral muscle.

                                                                          fig 1

 I- Train your pectoral muscles.

Resistance training alone can grow your pectoral muscle to half the size of the implant itself. think of it this way, a skinny man with flat chest can grow serious boobs by simply going to gym! well, women don't have the same amount of testosterone to build muscle, however, you can at least grow your chest by 10-15% in a matter of months.

Guidelines:  - Use heavy weights all the time when you train your chest.
                     - (6 to 8) rep / set and 45 - 60 second rest between sets. 
                     - have a protein shake with some carbs after your chest workout (you have my word you won't get fat).
                     - Full rest day after chest workout.

II- Volufiline Creams.

Volufiline is a trademarked compound extracted from a chines herb. it's effectiveness is proven with clinical studies. any cream that contain 5% or more of Volufiline is shown to increase the size of the breast by 2.2% to 8.4% in a matter of two months.
Volufiline works by targeting the subcutaneous fat around the breast, it stimulate the storage of fat in the area. Volufiline effect is more about lifting and shaping than augmenting.

Guidelines:

- for maximum results, use cream that contains 5% volufiline.
- apply twice daily for two months to see results.

III- Phytoestrogenic Herbs

- Fenugreek: - Mix Fenugreek power with little water to form a paste, then apply the mixture to the breasts and let it sit for 10 Minutes. do this twice daily for two months to see results.
                      -  Drink Fenugreek capsules three time a day.

- Fennel Seeds: - Drink cup fennel tea daily (contains 1 table spoon of fennel) for two months for maximum results.

How body fat is lost?

First thing first, there are two types of body fat:


•    Visceral fat (surrounding internal organs): apple-shaped people are more likely to accumulate this type of fat.

•    Subcutaneous fat (beneath the skin): apple-shaped people tend to accumulate fat in the belly and back, while pear shaped people gets this fat in the buttocks and around the hips.

Now, how the body fat is lost?
 
When you are dieting properly, your muscles will burn fat for fuel, so:
•    You will start to lose fat layer by layer, it’s very rare that you can target fat in a specific area, however, HIIT training is shown to give skinny legs for women 1.
•    Last fat stored, first burned. So if you had that belly for a long time you may notice that your face is skinny while you still have that belly around.

Exercising guidelines:
•    HIIT workout is shown to increase fat lose in the abdomen.
•    HIIT workout is proven deliver greater fat loss than normal intensity training.
•    More repetitions doesn’t mean more fat loss, lack of intensity means less fat loss.