Fitness Under Oath

People Aren’t Rats. And Athletes Aren’t People.

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I've gotten quite a few emails from people wanting to know my take on a rat study showing that intermittent fasting may lead to increased belly fat.

Thankfully, two very smart people have already taken the time to go through the study and point out some of the reasons why this type of research isn't applicable to humans. 

So I'll point you to to these two articles if this topic interests you.

Does Fasting Make You Fat?

So Does Intermittent Fasting Now Make You Fat?

But I also want to add my own take on things from a top-level perspective:  People aren't rats.  And athletes aren't people.  I think the first part of that statement is pretty self-explanatory.  But athletes aren't people?  Huh?   'splain please!

The simple fact is this:  If you engage in regular resistance training and metabolic conditioning activities, you are a very different "test subject" than the average couch potato.  As such, general diet advice that works fine for "regular people" will not apply for the athlete.  For example:  The government's take on how you should eat might be a fine recommendation for a normal person.   But an athlete would eat dramatically different.  

Let me give you another example:  If you fed a rat a steady diet of carbohydrates and sugar products, you would expect the rat to get fat. 

If you fed a regular human a steady diet of carbohydates and sugar products, you would expect the human to get fat. 

But ultra-marathoner Dean Karnazes regularly eats an entire whole pizza WHILE he's running, along with copious amounts of sugar.

And Dean Karnazes is anything but fat.

People aren't rats. And athletes aren't people.

A Bill Starr Deadlift Routine

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Bill Starr deadlifting in loafers.

Bill Starr deadlifting in loafers.

Bill Starr passed on recently.

This is perhaps my favorite photo of him.  He’s deadlifting some ungodly amount of weight.  Not sure how much in this photo but I know he did 575lbs at a bodyweight of 181lbs at another time.

As the story goes, Starr forgot his lifting shoes and had to compete in his “penny loafers.”  Think about that next time you decide to skip the gym simply because there’s something good on t.v.

So in memoriam of Bill Starr, I’d like to pass along this Bill Starr deadlift program.   If your deadlift has been stuck for a few weeks, give this a try.

Note:  This program assumes you are deadlifting once a week.  No percentages were given, so you’ll have to figure out how much weight to use each week.

A Bill Starr Deadlift Program

Week 1:  5 sets of 8 reps.
Week 2: 5 sets of 5 reps.
Week 3: 2 sets of 5, then 3 sets of 3.
Week 4: Go for a max single.

High Reps For Biceps, Low Reps For Triceps

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Arnold knew the secret to building bigger arms.


What's better: High reps with lighter weights or heavier weights with fewer reps?

As always, the answer is:

It depends.


A recent study shows that when it comes to increasing your one rep maximum, it's better to focus on heavier weights and lower reps.

But when it comes to building muscle SIZE, the answers aren't so clear.

In the study "Effects of Low-Versus High-Load Resistance Training On Muscle Strength and Hypertrophy in Well-Trained Men", researchers set out to discover if there was an advantage to training with heavier or lighter weights.

Test subjects with previous weight training experience were split up into two groups.

Group 1:  Trained 3x per week with a lower weights and higher reps.   In short, they aimed for 25-35 reps per set.

Group 2:  Trained 3x per week with heavier weights and lower reps.  They aimed for 8-12 reps per set.

​They all used the same exercises. Bench press, shoulder press, lat pulldown, cable row, barbell squat, leg press and leg extension.

Some of the results were unsurprising.  For example, the group that trained with heavier weights saw a larger increase in their bench press 1 rep max.  And the group that trained with lighter weights saw a better increase in the number of reps they could achieve using a weight equivalent to 50% of their 1 rep max. 

But what IS surprising is that the heavy weight group saw a bigger increase in triceps size.  Whereas the light weight/high rep group saw a bigger increase in biceps size.   Of course, we're dealing with statistically insignificant increases here over a very short time period (8 weeks.)

So this isn't gospel.  But it is enough to make you scratch your head.  So if you're focusing on increasing your arm size, experiment with higher reps (25-35 reps per set) for your biceps exercises and lower reps (8-12 or even fewer reps) with heavier weight for your triceps exercises. 

For more information on how to increase muscle size with lighter weight and higher reps, see this article:

High Reps For Mass?

Schoenfeld, et al. "Effects of Low- Versus High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men." Journal of Strength and Conditioning Research Publish Ahead of Print. DOI: 10.1519/JSC.0000000000000958

How To Micro-load With Dumbbells

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You can make big gains with tiny plates.


If you've read my stuff before, you know I'm a big fan of micro-loading.

In case you're not aware, micro-loading is the practice of increasing the amount of weight on the bar by small (or micro) amounts.  Most guys try to add 5-10 lbs to the bar every time they increase they weight.

This inevitably leads to stalled progress.

But micro-loading is the practice of adding just 1 or 2 pounds to the bar every time you increase the weight.

It sounds like a slow way to make progress.

And it is. But if you added just 2 pounds to the bar once a week on your bench press for a year, you'd be benching 104lbs more today than you did last year. Suddenly, it doesn't sound like such a slow way to make progress.

Micro-loading with barbells is easy. You just have to buy (or make) some microplates and you can slap them on the bar when needed.

Micro-loading dumbbells takes a little more creativity.

Here's how I do it:

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Hey Bro, What Kinda Protein You Use?

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This isn't me. But I know exactly how he feels.

This isn’t me. But I know exactly how he feels.

Last week, a guy at the gym came up to me and said:

“Man, you are strong.”  (I had just finished up some chin-ups with an additional 90 pounds strapped to my waist.)

I said “thanks.” And then waited for what I knew was coming next.

“So… what kinda protein you use?”

I get this question — both online and in real life — constantly.

For some reason people think the type of protein powder a person uses is the key to their success.

So let me spell it out for you:  The type of protein powder I use has about as much impact on my success as the type of coffee I drink.

It really doesn’t make that big of difference in the grand scheme of things.

However, I know many of you are still going to ask exactly what brand I use. So here we go.

I prefer Tim Horton’s or Dunkin Donuts brand coffee.  There.  Are you happy now?

Oh, the protein.

Ok fine.

Here is the exact brand I’ve been using for the past few years.  Like I said, I don’t think it does anything magical.  But it tastes good and I don’t use very much of it so a couple of jugs lasts me 6 months.

Dymatize Nutrition Elite Whey Shake, Chocolate Fudge, 5 Pound

Hope that helps.

Got Knee Pain? My Three Step Fix.

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I have incurable shitty knees.

Excuse the language but that’s the medical diagnosis that most accurately describes the condition of my knees.

The true label could be patella tendonitis or tendinosis.  “Jumper’s Knee.”

But “incurable shitty knees” works just fine.

As luck would have it, two of my favorite activities (lifting weights, namely squatting) and competitive volleyball are two of the worst activities for knee pain sufferers.    The former involves squatting with upwards of 300-400lbs of additional resistance on your back, and the latter involves repeated jumps and landing on a hard surface.

I’ve been dealing with knee pain on and off (mostly on) for quite a few years.  So as you can imagine I’ve tried almost everything

Here’s a Short List Of Crap I’ve Tried

Voodoo Wraps
Ice Massage
Foam Rolling
Mobility Work
Correcting Tracking Issues
Icing.
Not Icing.
Stretching.
Complete Rest
Active Recovery
A.R.T.
Tens Machine
Scraping
Changing Squatting Form
Not Squatting At All
Shockwave and Laser Therapy
Dry Needling
Ankle Exercises
Hip Exercises
Mega-dosing fish oil
Almost any other joint-fixing supplement you can think of
Taking 8x the recommended amount of Ibuprofrin
Eccentric squats

Some of these things helped a bit, but nothing truly fixed the problem.   After my last powerlifting meet, my knees were at their worst.  I typically take a week off after a competition, but this time the week off didn’t help.  So I stayed away from squats and other exercises for two weeks.  Then a month.  Then two months.  Still, after two months of complete rest I was seeing no improvement.

That’s When I Discovered This 3-Step Fix

Before I dive into the exact protocol, it’s important to understand why most of the information regarding knee pain and tendonititis is absolutely wrong for me and perhaps for you too.

I’d always been told (by medical professionals) that knee pain of this variety is typically caused by tracking issues, weak quads, tight hamstrings or some combination of the aforementioned factors.

This might be true for endurance athletes.  In fact, if you’re an endurance athlete dealing with patella tendonitis, you’ll probably get some relief by doing negative squats on a slant board.

But if you’re a strength athlete, negative/eccentric squats probably won’t help you at all.   Because you don’t have weak quads.  Your quads are already strong.   And assuming you know how to squat properly, your knees are probably tracking just fine.  And again, if you can squat to depth it’s doubtful that tight hamstrings are holding you back.

The Exact Opposite

If you’re gym rat or a strength trainer dealing with knee pain, it’s not because you have weak quads or tight hamstrings.  In fact, you probably have the OPPOSITE problem.  You probably have tight quads that are overpowering your hamstrings.

Coach Kelly Baggett goes as far as to say that perfect “recipe” for inducing knee pain would be…

1. high levels of quadricep strength (regular squatting or solid barbell training)

2. high or intermittent levels of explosive jumps

3. low levels of cardiovascular, GPP, or conditioning activity

4. low levels of static and dynamic mobility work – flexibility deficits

5. Advancing age

If you’ll notice, I managed to check-off all five items on his list.  So it’s no wonder that I’m a prime candidate for knee pain.

The 3-Part Fix For Knee Pain

There’s no easy cure for knee pain.  Even when you think you’ve beaten it back, it comes roaring forward at the last minute.

But the following 3 steps have made a positive difference with my knees and if you’re a strength athlete dealing with knee issues, I think this will help you too.

Before we talk about Step 1, it should be noted that Step Zero is to stop all offending activities for a while.  If squats hurt your knees, you’ve got to put squats on the shelves for a while.  I tried all different forms of leg work.   But they all aggravated my knees so I had to eventually give up.  I did car pushes/prowler sled pulls which helped maintain leg strength without bothering my knees.

If jumping and/or sprints causes pain, you’ve got to take a break from those activities as well.  You won’t want to (I didn’t) but you have to.  I liken it to hitting your thumb with a hammer:  We can ice the thumb and do a variety of other treatments to speed recovery, but if you continue to hit your thumb with a hammer it’s never going to heal.

Got it?  Good.  Here is:

Step #1:   Do this stretch 2x a day.

Do this 2x per day.

Do this 2x per day.

I don’t know the proper term for this stretch so I just call it the “couch stretch.  Namely because I do this stretch on my couch.  Do two minutes per leg, twice a day.  (Once in the a.m., once the p.m.)

You’ll probably want to put a pillow or some kind of pad under your knee.  Then push your hips forward and you’ll really feel the stretch in your quads and hip flexors.

Step #2:  Bike.

tallbike

Sweet ride, bro.

For years, I’ve spoken out against “long slow cardio” because I think it’s horribly ineffective for weight loss.  I haven’t changed my stance on this.  But long slow cardio is good for driving blood to damaged cartilage and speeding up the repair process.  For knee injuries, jogging is only going to make things worse so the order of the day is going to be a bike — stationary or otherwise.

Try and hit this 3x a week for 20 minutes a session, although that’s really a bare minimum.  You’d probably see faster results with 60 minutes a day six days a week, but work up to that slowly.

Step #3:  Take 10 grams of L-Glycine a day.

Hard Rhino: Terrible company name. Good product.

Hard Rhino: Terrible company name. Good product.

The final piece of the puzzle is a supplement that may help speed up the process.    Here’s the exact brand I’ve been using.

This stuff is powdered and mixes easily in water.  I use 5 grams (1 teaspoon) in the morning and 5 grams (1 teaspoon) in the evening.  As an added bonus, many people report it helps you fall asleep faster and improves sleep quality.  (I haven’t noticed that.)

Wrap-Up:  If you’re battling knee pain and you’re NOT an endurance athlete, then you already know how difficult it can be to find information on how to vanquish your knee pain for good.  I can’t promise any miracles but try the 3-step protocol above and let me know how it works out for you.

 

 

 

 

How do prisoners get muscular?

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This article reveals how convicts build muscle.

If you've ever wondered how prisoners get lean and muscular without proper equipment, without quality food and without access to common supplements, this article is for you.

Warning:  This article contains interviews from current and former convicts and prison staff members.  Reader discretion is advised.

Former Prison Guard Turned Champion Bodybuilder Reveals
15 Minute "Prison Cell Workout"

This is really cool.  I recently interviewed a former prison guard turned champion bodybuilder.  He told me about a 15 minute -- all bodyweight workout -- that some prisoners used to get in "bodybuilder" shape without any equipment, without any special food or any special supplements.

The entire workout takes just 15 minutes a day and it can be done inside your home, your office, or your prison cell. 

It's FREE for you today.

FREE!

Secret #1:  Lot's of reps with short range of motion

A current inmate at the San Quentin state prison in California was recently interviewed about how convicts manage to gain muscle in prison.

He revealed...

"Every yard I've been on has workout bars where men can do a variety of exercises like push-ups, pull-ups, dips, and leg-lifts. To add weight to their routines, I've seen guys use each other's body weight to add resistance to their workouts.


An interview with current inmate #T31014
reveals how prisoners build muscle.

Push-ups are done with someone leaning against your back and squats can be done with somebody sitting on your shoulders. I've also seen guys fill pillowcases with sand to use as dumb­ bells. In the cell, trash bags are filled with water and placed inside a bucket with a handle for shoulder shrugs and lateral raises. My favorite method is stacking forty to fifty National Geographic magazines and tying them up in a laundry bag for bicep curls and tricep extensions.

This question actually gave me the courage to ask one of the more muscular guys on the yard, 'Curly Joe', how he still managed to stay so buff. Here's the inside scoop. Curly told me the secret is lots of reps with shorter a smaller range of motion. He explained, "You got to pump those muscles up like a balloon until they feel like their going to explode." I told him it sounded somewhat painful. He just laughed and went to do another set.   Source:  Quora, Last Mile Program.  Interview with inmate # T31014.

Secret #2:  600 Push-Ups a Day?

This man is 60 years old and does over 600 push ups per day.

Another inmate reveals...

"I was afraid of all the prison stories being true, I didn't want to go to prison looking weak (as a bulky 150lbs) and as an easy target to prey on. So I started with the goal of 600 push-ups a day. Once I began noticing results(and others noticing the results as well), my self-esteem was boosted and I began to incorporate dips, pull-ups, lunges,and squats."

Source:  Last Mile Program, Quora.  Interview with inmate #K96627

Anyone who thinks 600 pushups a day sounds too simple should see the photo on the left of the 60-year old man who does 600-700 push-ups per day.

Secret #3:  Get Your Protein Without Tipping Off The Guards

Prison food is notoriously cheap and devoid of nutrients.   And you need nutrients (especially protein) to build muscle.  So crafty convicts find ways to get the nutrients they need.

Extra cans of "Jack Mack" (tuna fish for those of us on the outside) can be stolen/smuggled out of the kitchen.  And considering each can contains a whopping 72.5 grams of protein, adding one can on top of your daily prison diet will help get you jacked quickly.

72.5 grams of protein per can!


Protein shakes are given to AID's patients, who then sell them to the bodybuilders.

In some prisons, convicts with A.I.D.s and other muscle-wasting diseases are given Ensure protein shakes to make sure they are getting enough calories and protein. 

Naturally, those protein shakes are sold to the bodybuilders in exchange for cash or cigarettes. 
Source:  An Ex-cons guide to prison weightlifting.  Article, Deadspin.

These cheap shakes aren't the best source of protein, but if you're stuck in prison they are better than nothing.​

Former Prison Guard Turned Champion Bodybuilder Reveals
15 Minute "Prison Cell Workout"

This is really cool.  I recently interviewed a former prison guard turned champion bodybuilder.  He told me about a 15 minute -- all bodyweight workout -- that some prisoners used to get in "bodybuilder" shape without any equipment, without any special food or any special supplements.

The entire workout takes just 15 minutes a day and it can be done inside your home, your office, or your prison cell. 

It's FREE for you today.

FREE!

  Matt MarshallFounder 

Thanks for reading this article.  My name is Matt Marshall.  I'm a Certified Personal Trainer and founder of Fitness Under Oath.  I help regular people get ridiculously fit.  Be sure to grab your FREE copy of The Prison Workout Plan above.  It's my gift to you.

How To Figure Out Your Body Fat Percentage Without Humiliation

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bodyfatembarrass

This blog post shows you how to calculate your body fat percentage without embarrassment.

If you want to figure out your body fat percentage, your options are limited.

You can either find somebody skilled in using body fat calipers (which is a little embarrassing, as a stranger will be pinching your fat.)

You can find a “Bod Pod” which is expensive, inconvenient and still a bit embarrassing.

You can get a DEXA scan, which is the most accurate option but still super expensive and perhaps a little embarrassing.

Or you can quickly and easily calculate your body fat percentage without leaving your house.

You just need a scale, a tape measure and this handy online calculator.

I’ve found this calculator to be surprisingly accurate when estimating body fat percentage.  It’s not perfect, but it’s definitely good enough.

How To Eat Damn Near 100 Pieces Of Halloween Candy This Weekend And Actually Lose Fat

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candy100

Eat it all… and still lose fat?

This is going to blow your mind.

But you could actually eat 30 fun-sized pieces of Halloween candy on Friday night, Saturday night and Sunday night… and wake up with less fat on Monday morning.

That’s 90 — damn near 100 — pieces of Halloween candy over the weekend.

And no, you don’t have to run a marathon or do burpees until you puke.

You can just sit on the couch and stuff your face.

And no, this isn’t a Halloween gag.  It’s science.

See for yourself…

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Five Unspoken Secrets Of The Ultra-Fit

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Most people are familiar with the famous exchange between Scott Fitzgerald and Ernest Hemingway regarding rich people. “Rich people are different than us”, Fitzgerald said. And Hemingway’s legendary reply, “Yes, they have more money.”

Anyone starting out a fitness program can relate. You notice a fit person and can’t help but think they are different from your average person. Hemingway might retort that, yes fit people are in better shape.  But the difference goes deeper.

In this article, I’ll give you five “unspoken” truths about the ultra fit.

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