30% More Muscle Mass From THIS? WEIRD!

You'd never think that a bunch of cows lounging around in a hot tub could lead to great muscle gains, would you?Well, while rummaging around in some bodybuilding research reports, I uncovered THIS whopper of a study...and figured out how to USE IT! A bunch of scientists (I'm guessing very bored scientists) decided to take an old "case study" one step further.

You see, if you've ever broken your arm or leg, you know that once that thing comes off, you look "smaller" on that one side because all of the muscles have shrunk. But once you can put stress back on the muscles, they grow back to normal. Add HEAT to the muscle during this time (called "re-loading") and you get even FASTER growth.So these scientists decided to subject a group of animals to 7 days of muscle immobilization for a short-term "muscle vacation". The animals were randomly split up into 4 groups:

1. Control Group (Not immobilized or re-loaded)
2. Immobilized
3. "Re-Loaded"
4. "Re-Loaded" With Heat

Following the 7 days, the two re-loaded groups were allowed to move again but one group was also treated to 30 minutes of heat per day. The result? The suntanned cows acheived approximately 30% greater muscle growth than the group re-loaded WITHOUT heat! The research team determined that "heat shock proteins" were responsible for the new mass and that for SHORT PERIODS of "re-loading", this method can bring faster and greater muscle gains with less oxidative stress to muscle tissue.

So HOW CAN YOU USE THIS?

Well, first of all, this works best during short periods of diet and/or training restriction followed immediately by increased mass-focused training (high volume). The goal is to "leap frog" your mass-building by taking advantage of "re-loading" AND heat application and is similar to the cycles I use in my "Optimum Anabolics" program.

If you don't have OA, then try doing sub-failure training (stopping 2-3 reps short of failure on ALL of your sets) for 3 weeks.

Then, when you jump back into your training, take a long, hot shower (about 30 minutes according to the study) IMMEDIATELY after your training session for the next 3 weeks.

This is essentially a "re-loading" cycle and again, you need to keep your training HIGH VOLUME, reaching for about 8-12 reps per set.

You may be surprised at the results!

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

The suntanned cows acheived approximately 30% greater muscle growth than the group re-loaded WITHOUT heat! The research team determined that "heat shock proteins" were responsible for the new mass and that for SHORT PERIODS like the program as directed in http://www.xtremefitnessleads.com/

#1 Posted by: Srini | Mar 18, 2009 11:01 AM

Hello sir,

About 8 weeks ago I started my off-season football weight lifting/ fitness class this is my second year doing football at my school, the first off-season was pretty basic stuff bench press, incline, squat, hang/ power clean and other simpler lifts. Because it was my second year, I thought we would be more involved in isometrics and other more advanced lifting techniques. I am some what aware of the great benefits that can be gained from the use of isometrics but not enough to be able to do it on my own. Because I only have a simple bar and a few weights at my house, my lifts are very limited. I was hoping you could tell me some isometric techniques to improve my lifts in the weight room. Although I have become stronger then what I was last year, I am still falling somewhat short of what some of the other players in my age group can lift. My 3 rep max for squat the last time we max ed out about 2 weeks ago was totaled at 285 lbs. my hang clean was a 4 rep max of what amounted to 205 lbs. and my bench was only 180 lbs. Please help any and all info will help.

P. S. if there is any safe supplements you would recommend let me know and any running drills to make me faster and/or improve my cardio vascular fitness it would be much appreciated

Please e-mail back as soon as possible
Thank you sir

#2 Posted by: Cody | Apr 9, 2009 6:01 PM

If football's your game then power and speed are what you want to develop.

Not sure if we're talking the same language, but "isometrics" isn't what you want.

First, for your big lifts, stick with heavy weights with low reps (in the 4-6 range). This will target your Type II Fast Twitch muscle fibers that will give you explosive power and also help you put some more plates on your max lifts.

For speed, what you're looking for is called "plyometrics". Probably the best book I've seen on this is from a friend of mine, Dr. Michael Colgan of the Colgan Institute (http://www.colganinstitute.com). The guy is a legend and I'd say pick up his book called "The New Power Program". It's perfect for what you're looking to accomplish.

As for supplements, creatine gluconate is a great safe supplement that will help you train harder and longer. It's hard to find and they'll try to charge you an arm and a leg for it but you can buy it in bulk at www.purebulk.com (enter the coupon code "muscle nerd" and you'll get an additional 5% off).

You can actually pick up a free copy of my Supplement Guide at http://www.freesupplementreviewguide.com

Good luck with your training!

#3 Posted by: Jeff Anderson | Apr 16, 2009 2:23 PM

After a workout I like to go sit in the hot tub at my gym for a while. Will the heat help for muscle growth?

#4 Posted by: Zeke Almquist | Apr 30, 2009 7:58 AM

could you please post some info concerning the study. it would be nice to read the actual paper. Perhaps just scientist's name and title of the study.

#5 Posted by: becca | May 22, 2009 10:47 AM

great post thanks. sound interesting to me. maybe worth trying.

#6 Posted by: Aymen | Jun 17, 2009 1:25 AM

good article. i like this. thanks

#7 Posted by: Aang | Jul 4, 2009 6:38 AM