Squeeze More Muscle into Your Training

blog biceps squeeze Muscle growth requires tension. If you haven’t been gaining muscle, one likely culprit is a lack of high-threshold motor unit recruitment during your sets.

When the tension of your muscle contractions is too low, you’re not stimulating the muscle fibers that have the most growth potential.

This holds true for any muscle group.

However, the calves come to mind here since they’re one of the most notoriously stubborn muscle groups – if you chose the wrong parents. In Arnold Schwarzenegger’s Encyclopedia of Bodybuilding he mentioned that one of the ways he got his proportionally puny calves to grow was with super-heavy sets of incline leg press calf raises.

In essence, he forced his calves to produce more tension and they grew because of it. But you’ll quickly run into a wall of fatigue and joint strain if you only add weight to your exercises.

There’s a simpler, safer and more effective way to get more tension and growth out of your sets: the squeeze. Continue reading

Q & A: Whey Protein and the Deadlift

This week I decided to answer two questions I recently received from a reader. -CW

Chad, my dermatologist recommended that I stop using whey protein. However, I know you recommend it for pre- and post-workout nutrition. What should I do?

CW: First off, acne is primarily caused by excessive inflammation in the body. So anything that reduces inflammation can help clear up your skin. You can put every acne cream ever invented on your face and it still won’t work nearly as well as cleaning up your diet by adding anti-inflammatory foods such as fresh fruits and vegetables and wild fish.

So the question is: does whey protein increase inflammation? I believe that 99% of them do because the natural immune-boosting nutrients in whey have been destroyed through heating and acidification processes used in most whey protein powders. However, what if whey protein is manufactured the right way, thereby keeping the immune-boosters in tact? From what I’ve experienced with clients, a clean whey protein such as this one will probably decrease inflammation in most people. Continue reading