http://extremehumanperformance.com/blog Sat, 31 Jul 2010 02:57:00 +0000 http://wordpress.org/?v=2.8.3 en hourly 1 © 2003-2006 michaelTnelson@yahoo.com () michaelTnelson@yahoo.com My new BLOG i360 New Media Marketing site is ready to work for me! michaelTnelson@yahoo.com No no http://extremehumanperformance.com/blog/wp-content/plugins/podpress/images/powered_by_podpress.jpg http://extremehumanperformance.com/blog 144 144 http://extremehumanperformance.com/blog/the-top-15-things-i-learned-in-2009-a-review/ http://extremehumanperformance.com/blog/the-top-15-things-i-learned-in-2009-a-review/#comments Thu, 31 Dec 2009 18:46:39 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1471 http://extremehumanperformance.com/blog/the-top-15-things-i-learned-in-2009-a-review/feed/ 2 http://extremehumanperformance.com/blog/busting-broscience-increasing-testosterone-and-anabolic-hormones-with-exercise-equal-more-muscle-and-strength/ http://extremehumanperformance.com/blog/busting-broscience-increasing-testosterone-and-anabolic-hormones-with-exercise-equal-more-muscle-and-strength/#comments Wed, 30 Dec 2009 18:58:38 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=921 http://extremehumanperformance.com/blog/busting-broscience-increasing-testosterone-and-anabolic-hormones-with-exercise-equal-more-muscle-and-strength/feed/ 8 12:31 Busting Broscience: Does Increasing Testosterone and Anabolic Hormones with Exercise Equal More muscle and Strength? Anabolic Hormones = More Muscle (Hypertrophy), Right? You hear this in gyms ... Busting Broscience: Does Increasing Testosterone and Anabolic Hormones with Exercise Equal More muscle and Strength? Anabolic Hormones = More Muscle (Hypertrophy), Right? You hear this in gyms everywhere, "Dude, to get huge you need to get your test levels up higher" or this one "Brotha, you can't workout any longer than 45 minutes or else you will go completely catabolic  bro!" What? Is this true? Have I been wasting all these years in the gym lifting longer than 45 minutes?  Do anabolic hormones from exercise matter for building muscle (hypertrophy)? Where is the research? I think the answer will surprise you. In short, anabolic hormones from exercise don't do much of anything for muscle growth. from the study referenced below "We report here that, despite being exposed to substantial differences in purportedly anabolic hormones such as testosterone, GH, and IGF-1, the rate of MPS (my note, this is Muscle Protein Synthesis, so adding protein to muscles to make them bigger) in identically exercised muscles was not different. These data demonstrate that local factors are paramount in determining not only the signalling pathway activation but also the response of MPS. Furthermore, our results indicate that increases in MPS are able to occur without increases in systemic anabolic hormone concentrations and are not enhanced by the acute elevation that can follow resistance exercise; this finding is in agreement with previous work from our lab showing that increases in circulating hormones are not necessary for hypertrophy (Wilkinson et al. 2006)." Dave Barr from Muscle and Fitness and I geek out completely and discuss hormones and their effects in the video below.   This was filmed from the ACSM 2009 Annual Conference and I had a blast there.  I went there for a relaxing vacation (literally). More Info! Listen to the MP3 below for all the details and what you can do to improve your performance.  It is time to put this one to rest and there is even data going back to 1975 also (McManus et al.) Also see this post below Supplements To Naturually Increase Testosterone More is not always better.  Better is better Let me know what you think by posting comments as always.  Comments make me all warm and fuzzy. Rock on Mike T Nelson REFERENCES Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signalling in young men We aimed to determine whether exercise-induced elevations in systemic concentration of testosterone, growth hormone (GH) and insulin-like growth factor-1 (IGF-1) enhanced post-exercise myofibrillar protein synthesis (MPS) and phosphorylation of signalling proteins important in regulating mRNA translation. Eight young men (20 ± 1.1 years, BMI = 26 ± 3.5 kg m?2) completed two exercise protocols designed to mai ntain basal hormone concentrations (low hormone, LH) or elicit increases in endogenous hormones (high hormone, HH). In the LH protocol, participants performed a bout of unilateral resistance exercise with the elbow flexors. The HH protocol consisted of the same elbow flexor exercise with the contralateral arm followed immediately by high-volume leg resistance exercise. Participants consumed 25 g of protein after arm exercise to maximize MPS. Muscle biopsies and blood samples were taken as appropriate. There were no changes in serum testosterone, GH or IGF-1 after the LH protocol, whereas there were marked elevations after HH (testosterone, P < 0.001; GH, P < 0.001; IGF-1, P < 0.05). Exercise stimulated a rise in MPS in the biceps brachii (rest = 0.040 ± 0.007, LH = 0.071 ± 0.008, HH = 0.064 ± 0.014% h?1; P < 0.05) with no effect of elevated hormones (P = 0.72). Phosphorylation of the 70 kDa S6 protein kinase (p70S6K) also increased post-exercise (P < 0.05) with no differences between conditions. We conclude that the transient increases in endogenous purportedl ##QuanSiteCats## michaelTnelson@yahoo.com no No http://extremehumanperformance.com/blog/the-science-behind-biofeedback/ http://extremehumanperformance.com/blog/the-science-behind-biofeedback/#comments Tue, 29 Dec 2009 11:16:44 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1439 http://extremehumanperformance.com/blog/the-science-behind-biofeedback/feed/ 14 http://extremehumanperformance.com/blog/biofeedback-revolution-is-my-name/ http://extremehumanperformance.com/blog/biofeedback-revolution-is-my-name/#comments Mon, 28 Dec 2009 21:12:22 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1422 http://extremehumanperformance.com/blog/biofeedback-revolution-is-my-name/feed/ 1 http://extremehumanperformance.com/blog/feats-of-strength-the-christmas-edition/ http://extremehumanperformance.com/blog/feats-of-strength-the-christmas-edition/#comments Fri, 25 Dec 2009 04:05:36 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1377 http://extremehumanperformance.com/blog/feats-of-strength-the-christmas-edition/feed/ 14 http://extremehumanperformance.com/blog/be-remarkable-the-number-400-purple-cows-and-you/ http://extremehumanperformance.com/blog/be-remarkable-the-number-400-purple-cows-and-you/#comments Wed, 23 Dec 2009 22:37:15 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1358 http://extremehumanperformance.com/blog/be-remarkable-the-number-400-purple-cows-and-you/feed/ 17 http://extremehumanperformance.com/blog/do-your-thoughts-help-you-to-lift-more-weight-in-the-gym/ http://extremehumanperformance.com/blog/do-your-thoughts-help-you-to-lift-more-weight-in-the-gym/#comments Tue, 22 Dec 2009 05:13:32 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1339 http://extremehumanperformance.com/blog/do-your-thoughts-help-you-to-lift-more-weight-in-the-gym/feed/ 3 http://extremehumanperformance.com/blog/cooking-in-the-lab-low-carb-egg-nog-super-shake/ http://extremehumanperformance.com/blog/cooking-in-the-lab-low-carb-egg-nog-super-shake/#comments Mon, 21 Dec 2009 04:10:52 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1327 http://extremehumanperformance.com/blog/cooking-in-the-lab-low-carb-egg-nog-super-shake/feed/ 5 http://extremehumanperformance.com/blog/getting-tone-but-not-big-for-female-trainees/ http://extremehumanperformance.com/blog/getting-tone-but-not-big-for-female-trainees/#comments Fri, 18 Dec 2009 11:05:22 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1273 http://extremehumanperformance.com/blog/getting-tone-but-not-big-for-female-trainees/feed/ 1 http://extremehumanperformance.com/blog/ouch-the-muscles-around-my-shoulder-hurts-testimonial-for-mike-t-nelson/ http://extremehumanperformance.com/blog/ouch-the-muscles-around-my-shoulder-hurts-testimonial-for-mike-t-nelson/#comments Thu, 17 Dec 2009 11:33:25 +0000 Mike T Nelson http://extremehumanperformance.com/blog/?p=1266 http://extremehumanperformance.com/blog/ouch-the-muscles-around-my-shoulder-hurts-testimonial-for-mike-t-nelson/feed/ 5