Image from STACK magazine and Daveandcallie.blogspot.com

Everyone is looking for a research proven way to add lean muscle, and rightfully so! The more lean muscle you have, the more fat you will burn also!

Today I have a brand new article at STACK Magazine that features a very simple tip to do just that – add more lean muscle with protein.

Check it out below

How Protein Makes Muscles Bigger <—click here to share (and thank you in advance)

This is my very first article there and if you can do me a huge  favor and spread the good word by liking it there and posting on Facebook and the Twitterz too; I would really appreciate it.  When you get to the article, hit the like button too!

Simple, effective, easy, and research proven -time to spread the good word!

Rock on
Mike T Nelson

PS – the article indicates that I graduated with my PhD, but I am  not quite there yet (and it may be changed by the time you read this). Thanks again to all of you for your amazing support as it is deeply appreciated! Spread the good word!

PPS – you can even pass this on on your friends at Planet Fitness

You have probably seen this guy before

You know I am a big fan of the old school strongman.

My secret confession is that I rarely read much training research any more.

Gasp…. I know I know.  Mr Uber Geek admits to not reading training studies is a shocker.

No worries, as I won’t be signing up to Planet Fitness any time soon though!

While I will find the occasional study that is good, most of my time is spent on protein synthesis, metabolic things and neurology.

For lifting, I go back and read all the old time strongman publications I can find!

Those guys knew what they were doing, long before drugs too.

Guys like Arthur Saxon in the early 1900s onward to Hackenshmidt, The Mighty Atom,  Bob People, Reg Park, Paul Anderson and more.

They have been a massive influence on how I train myself and others.   I really owe them a huge debt for paving the way.

Among those was Vince Gironda.

While I don’t agree with everything the Iron Guru said, there is no doubt he was waaaaaay ahead of this time.

Vince was never afraid speak his mind, and I loved that about him.

This made him quite unpopular to many, but his results always spoke loud and clear.

If you wanted more muscle and less fat, he was the man at the top of your list.

A famous story about Arnold and Vince has been around for a while, but I still laugh every time.   Rumor is a a bulked-up Arnold showed up at Vince’s gym and said, “I am Arnold Schwarzenegger and I am going to be the greatest bodybuilder the world has ever known.”  To which Vince replies, “You look like a fat f*** to me!.”

Reading Vince’s work was always a joy since he was never ever boring.

I like people who are results based and who are willing to walk their own path; despite what others say.

Love him or hate him, you have respect his ability to get results.

To find out more, click HERE for 4 of his most controversial principles.

Keep your mind open and run your own experiments.

Rock on
Mike N

PS–Any comments, post ‘em up below!  I would love to hear from you!

It is May here in Minnesota and the temperature is 2 rat’s hairs above freezing.  This type of weather has me questioning why I live here in the frozen tundra.   Penguins are running around laughing at me…..ok, so it is not that bad YET!

As luck would have it, my furnace went out this past Thursday.   I was hoping to wait for a bit due  to summer, but perhaps that is not the best idea now as I have my long  underwear on and I need to keep my hands moving so they don’t freeze  off.   Good thing for you as that means another article!

Loco Loco

I am not right in the head as I did not make time to have someone look at my furnace this past weekend (you know what they charge you on a weekend?  yikes) so that I can help out at the Movement’s Biomechanics of Physique Enhancement.  It was another amazing certification with excellent teaching (hat’s off to Frankie Faires) and more amazing Movement candidates that came from all over the country.  Seeing the Movement grow and people busting plateaus warms my heart (which is good since it is freaking cold in here now).

The Problem: Progress Has Stalled

One core concept it is EXPECTED to make PERPETUAL PROGRESS.

Yes, you read that right.  Continual progress towards your physique and performance goals.

Sounds nutty doesn’t it?

Are you stuck at a never ending plateau?  Have your lifts not gone up since Obama became president?  Since Bush?  Since Hillary did not look like a wax caricature?  Palin said something intelligent?  (ok that is a really long time)

Are you trying harder and harder only for little to no results and a visit from the pain monster?   Elbows creaky like the tin man?

I’ve been there too and it sucks large moose balls.  Not any fun.

You try harder and harder, only to see very slow progress.

I am here to help you out with 3 key things that will make a massive difference.   Unfortunately these took me years to learn (read: steal from others) and I don’t want you to go through the same process (read: I am a nice guy).

1) Test Your Movements

Everything you do is either making you better or worse

You get to decide which one.

Do more movements that make you better.

Pretty simple, eh?

You can determine if a movement is good for you by measuring  your range of motion (ROM) before and after an exercise.

More ROM = good exercise (green light)

Less ROM = not so good exercise (red light)

You can use a toe touch, arm raise, any ROM can work.   Just stop at the first sign of any tension and measure the distance.  Do an exercise and remeasure.  It will either be a green or red light.

Go for the greens!

2) Stop Trying So Hard!

If it was only as easy as trying harder, you would not be stuck at a plateau and everyone in Planet Fitness across the world would be making scary progress.

I too was convinced that trying hard(er) was the key.

Heck, I paid several top coaches who confirmed this “fact”!

My result?

Very little difference in muscle, strength and more pain.   A lot more pain.

At one point, washing my face in the sink was an exercise in mobility to get my feet far apart enough and to slowly lower my face to the sink without causing any low back pain.

I was up to over an hour of foam rolling, static stretching, dynamic mobility work and joint mobility just to start at a very low weight and go up to my working weight over 3-8 sets.

Yes, all of this BEFORE I really “started” to exercise.

My typical gym session was 2.5 hours.

Finally I said enough was enough and opted to try a different path.   I could no longer look at my results (or lack there of) and justify it as “progress.”

At the time I was working with Z-Health and decided to try that approach full stop since I did not have anything to lose.

I remember sitting a dinner with Dr. Cobb of Z-Health and I asked him point blank  “If you were me, and you know my issues, what would you do?”

His response was “fire your coach and try this!”

So, being the wise man that I was, I decided to do just that.  The main thing I did differently in the gym was to stop all sets as soon as breathing or tension is increased.

At first this seemed really foreign.   I FELT like I was not doing anything. It felt too easy.

But, I was determined to keep going forward and despite not pulling any heavy deadlifts, I added 25 lbs to my max deadlift in 5 months.  Previous to this, I was stuck at the same weight for well over a year, despite keeping it as my main goal!

Stop trying so hard and you will thank me later.    Try has nothing to do with it.  Test it.

3) Progressive Overload

Unfortunately, while I made great progress during that phase, I forgot to keep in overload!  The only type of overload I was using consistently was intensity based—the heaviest weight I could lift for a single rep.

While this is good, we all know that you can’t add weight to the bar every session or every week forever.

If we could, there would be people pulling double to triple bodyweightdeadlifts at every gym.  Heck, most gyms you can’t even find someone lifting anything off the ground, period.    Oh, and Planet Fitness will kick you out for that too since, yikes, we don’t want people progress too fast and scare other members.

Pleeeezeee…..

The key is PROGRESSIVE overload.

Work to add 1) more volume (weight x sets x reps)

2) density (volume / time) and 3) intensity.

This may not happen all in the same session, but EACH one of those is a form of overload.

Your body will respond to it.  As my buddy Frankie says “Adaptation has no off switch”

The typical progression that I see for exercises and overload is Volume, volume, volume, density, intensity.

You will probably  be different, but that is a rough starting point.

Summary

Follow these 3 key factors and I can guarantee you will be adding more muscle, strength and dropping fat too in record time, all with less pain

No more Tin man for you!

While this is not an exhaustive list, it is a great starting point; so time for action.

Comments.

Give me 10 comments by tomorrow, Wed May 4 at 5pm, and I will be back with 2 more huge tips for you then.    Just place a comment below right now and let me know what you think on this!

Rock on

Mike N

PS

If you want me to personally guide you to more muscle, strength and less fat and pain; I have only a few spots left for much much less than I normally charge.  Go to this link now Click HERE for Guaranteed Results (time sensitive)

How To Read Fitness Research by Mark Young

Let’s cut right to the chase here, why did you create a product for people to do their own research?  Aren’t you afraid they will never buy another product again once they can find research on their own?

Frankly, I created this product because I’m sick of the pseudoscientific crap I’m seeing tossed around the fitness industry as legit information.  With all of the misinterpretations of research and stuff that is flat out created out of thin air, no wonder people (even coaches and trainers) are confused.  And if there is one thing I know about coaches and trainers is that they’re always trying to learn more…but many don’t have the formal education to navigate the complex and crazy world of research.  I created this product to give people the power to break free from hype and dogma and make decisions based on fact, not fiction.

And I’m not really worried that people won’t buy products again.  I think people like to learn from others.  However, I think it is imperative to be able to determine who to listen to and to critically analyze for yourself what those people are saying.  I think this product will help to determine who is legit and who is pulling stuff out of their ass.

What research background do you have that allows you to create such a project Mr Smarty pants?

I actually started getting involved in research in the summer following my second year of university.  I volunteered in a motor control lab doing experiments on the effect of vision on movement planning.  It was a pretty awesome experience and I was completely hooked after that.

For my 4th year thesis I did a really interesting biomechanics study where I looked at the inertial characteristics of the human foot (hey…I said interesting not exciting) and presented the poster at the World Congress of Biomechanics which is kind of a big deal if I do say so myself.

Then I went to grad school and did some exercise physiology research in one of the world’s leading labs for muscle protein metabolism research under the very brilliant Dr. Stuart Phillips.

Warrior Nerd Alert: Mike T Nelson with Dr. Stu Phillips at EB 2011

Aaaah, yes, Dr. Stu Philips is a great guy.   I am such a huge dork (um, Warrior Nerd) that I had my picture taken with him at the recent Experimental Biology conference in DC.  Great guy.

So I see you have a research background, but do you work with clients also?

Yep.  I’ve actually been a trainer/coach for around 11 years now and have probably put in tens of thousands of hours on the training floor with clients.  These days, of course, I’ve pulled back significantly so I can spend more time with my family and work on other projects, but I still make sure to get in my “in the trenches” time.  I also provide services to one of Canada’s very few government funded Bariatric Medical Programs for the evidence based treatment of obesity.

Any parting words you want to add, like how much you love my blog, hahaha.

You have a blog?  I thought you were just going to put this in that shoe box you keep in your trunk with all those weird photos you take of yourself with other researchers. 
In any case, I guess I just want people to know that there is now a product available not only to tell you what to do, but how to discover what to do for yourself and to challenge the assumptions you’ve created by reading popular fitness information.  Thanks for letting me share this message.

In all seriousness, you did a great job on the product and I highly recommend everyone pick it up today (Wed), before the price doubles this Friday.   Go to the link below to get it now

How To Read Fitness Research by Mark Young

Thanks again Mark for taking time out your crazy schedule today!

It has been my pleasure.  Thanks Mike!

PS
Mark has a bonus interview with Dr Stu Phillips all about protein- how to use it correctly for bigger and stronger muscles.

It is an amazing interview!  Check it out below

How To Read Fitness Research by Mark Young <–price doubles this Friday

I apologize on the lack of updates here, but tons of stuff I am working on in the background, so blog updates have taken a bit of a hit. I did not want to release some half baked articles just to have something new as quality trumps quantity.

The biggest thing was the release of my Metabolic Flexibility and The TRUTH About Proteins, Fats and Carbs for Fat Loss product release yesterday!

Check at this link here, for the crazy bonus items I have it you act fast!  The program was years in the making and a labor of love, but most importantly I KNOW you will see results from the program!

While I was working on some new articles for you, I had several random things I know you would be interested in; so time for another random update.

1) Biofeedback Testing

I did an article for my friend Chris at Train Better Fitness all about biofeedback training, so check it out below

Biofeedback and  Gym Movement Protocol Interview with Mike T Nelson

You probably will remember Chris from this interview I did with him where we chatted about biofeedback testing (Gym Movement) and his state records in powerlifting.

2) Protein Book Chapter

The book is still under review now and hopefully it will be out later this year entitled “Protein and Strength Athletes: A Sports Nutrition Controversy” (CRC Press, in press).

Jon Mike and I co-wrote a chapter in regards to protein and how it applies to recovery and making weight (fat loss). It is going to be an amazing book in a uber geeky, academic way. Hopefully it will be used in many advanced physiology and nutrition class rooms too.

All the top researchers in the area of protein/ nutrition are in the book from Dr. Layne Norton, Dr. Lonnie Lowery, Dr. Peter Lemon, Dr Bill Campbell, David Barr and many many others that I am forgetting to list here (sorry guys).

This is a step in the right direction of clearing up all the massive confusion out there regarding protein.   Virtually every day I get questions about protein (along with fats and carbs too).  Most of this information is at best confusing and at worst dead wrong!

If you are looking for a short, and highly useful information on how much protein do you need for fat loss based on research, I have a great video for you below:

3) Metabolic Flexibility in the newspaper

I did an interview for a newspaper in New Mexico recently for an article they are working on regards sports nutrition. I got to yap all that topic and Metabolic Flexibility for increased athletic performance and fat loss. Not sure when it will be out, but I will keep you updated.

4) Kevin Neeld Speaks Out

Kudos to Kevin for doing great work and speaking his mind.  Awesome work regarding the job of strength training professionals.

5) The Movement is on TED!

Yes, that TED as in TED talks that are awesome! My good friend an co-creator of the upcoming Biochemistry of Nutrition certification Craig Keaton delivered a TED talk in Texas entitled “Know Thy Self” regarding the best nutrition and exercise for EACH person using a custom approach.

Congrats to Craig (and Brian) from The Movement Dallas studios.

6) How to Squat Without Pain

In case you missed it, I did a video on how to squat without pain.  Their are just a few things that will make a huge difference both in terms of the weight you can use and a reduction in pain!  Of course I recommend testing the squat to make sure it is a good exercise for you first!  Find out how to do that for free HERE.

7) Vacation Baby!

I am so stoked that Jodie and I are off to Tulum Mexico this Sat for a bit.  We are staying in Tulum, Mexico to get in some sun (which I have not seen that bright orange thing in the sky for a long time), relaxation and kiteboarding!!! Whoo ha!    Can’t wait.

Some friend found a great place right on the beach for a good price (it gets cheaper when you pack 16 people into one house). All told there will be 26 nuts down there mainly from Seattle. Awesome!!!

Mexico North Yucatan Tulum Kiteboarding Trip from Johan De Clercq on Vimeo.

Kiteboarding in Tulum

Don’t worry dear reader, as I will have stuff all set to go while I am gone.

Comments

Let me know have ‘em

Rock on

Mike N

PS
This has been a LONG time in the making, both in research done in an actual lab and on my test wabbits; and I am very excited to finally release it!
Metabolic Flexibility and The TRUTH About Proteins, Fats and Carbs <–click here

PPS–If you liked this, help me spread the word by hit the “thumbs up” button below or retweeting by hitting the “retweet”button above!  I really appreciate it!!  Thanks!