Are You Afraid of Squats?

Yesterday I said that one common mistake I see guys doing on StrongLifts 5×5 is neglecting to add weight. Today I want to talk one of the reasons for this…

Fear.

I honestly believe that every strength trainer, no matter how strong he is, will always have some kind of fear when facing unfamiliar weights. I’m now in my 12th year of lifting and I admit I still have it when attempting PRs.

The difference is that experience has taught me how to handle this fear – by lifting that frigging weight, NOT by avoiding or delaying or overthinking it.

There’s actually a book (it’s not that good) called “Feel The Fear and Do It Anyway,” that makes this point – winners and achievers almost always keep feeling some fear when performing. The difference? They do it anyway.

Now this does NOT mean that you should load 200lbs extra on the bar, and risk injuring yourself in the process. You should always Squat inside the Power Rack, use the safety pins, and settle with smaller, yet consistent PRs.

What this does mean is that the fear of missing a lift will most likely never go away, and that there are only 2 ways you can deal with it:

face your fears; ORchicken out

Winners are winners because they stop thinking, stop rationalizing and just go for it. This, facing your fears, is what develops true courage and unbeatable self-confidence – not just under the bar but in everything.

So the real secret is becoming comfortable in uncomfortable situations. And you do what by consistently facing your fears, not by avoiding them.

I’ll reveal specific Squat techniques next week.

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15 Responses to “”Maxim says:November 19, 2010 at 1:48 pm

True.

Patrick says:November 19, 2010 at 2:14 pm

A great truth! and the book? FEEL THE FEAR AND DO IT ANYWAY? never read it, I got the concept by just looking at the title. I didn’t need to read all teh psycho babble inside to get the idea. I’d been squatting over twenty years I think when the book came out. I have alwasy done squats, afraid or not. I was taught by a powerlifter in 1970 to “psych myself up.”
His name was John Garber, a great teacher and awesomely strong.

Alyona says:November 19, 2010 at 2:32 pm

Tnanks, Mehdi, for this inspiring post. Your confession and your advice make me realy optimistic, because yes, I’m afraid of squats (even though weight is not frightning).
Looking forward to read about technique next time.

Clement says:November 19, 2010 at 2:51 pm

I am afraid of squats, because they give me huge legs. I have that genetic advantage. They made my legs improportionate to my body and slowed my speed. I only do them once a week, and 3×3-5, and deadlifts for 1×5 the other time.

MARK says:November 19, 2010 at 3:16 pm

Fear is one emotion, but do not confuse it with caution, I for one have had to back off when lifting / squatting heavy due to injuries, too much heavy lifting can eventually cause injury after injury if you do not back off occasionally to allow niggles to repair before you know it those niggles can turn into bigger problems, I used to lift like a mad man every time I walked into our gym no fear just psyched and ready to lift anything, now I know better (at 44) a little common sense or caution can go a long way in keeping you injury free, now when attempt a personal best I stop to think about how my joints feel and what niggles I have been getting for the past few days, if all is well I go for it, if I suddenly remember that the niggling pain in my lower back has not quite gone I will play it safe and leave it for a few more days, this is caution not fear, you have to be sensible and work with your body not against it,
Good call about fear though never let it win, use it to get psyched and all being well go for it!

Vivek says:November 19, 2010 at 4:15 pm

I need to squat in life man! Not only under the bar.

Thanks mehdi.

Wyrmwood says:November 19, 2010 at 4:24 pm

No Fear – not very courageous (or smart)
Know Fear, and face it – intrepid

rere says:November 19, 2010 at 8:12 pm

I’m always afraid of squats. Like you said when you get to the gym, you just have to psyche up a little and focus on going through the reps in your mind. It truly is a masterclass of an exercise. I hope I’ll be doing them for many, many years to come.

jon kane says:November 19, 2010 at 9:24 pm

Wyrmwood, i like that a lot. happy squatting everyone

Dchrist says:November 19, 2010 at 10:11 pm

Hahah. I Honestly told a co worker today that I thought everyone at my gym was scared to squat. No one ever does them, that I see, and they look at me like I’m crazy. :)

matt says:November 20, 2010 at 1:15 am

unfortunately i don’t have a power rack in my gym to squat in though. hope you cover how to face your fears in squatting without safety pins in your next post Mehdi :)

puurboi says:November 20, 2010 at 10:04 am

The fear of failure is what makes me do the lifts… the failure i would feel if i missed a gym day is the reason i go to the gym…

The fear is what drives me to do thing….and not shy away

Keagan says:November 20, 2010 at 9:53 pm

I simply see “fear” as anxiety which boosts me. Its allot easier to do a PR when your adrenaline is through the roof then when you are half asleep. I think everything is working perfectly when I get excited because my body works better.

RedForeman says:November 21, 2010 at 10:21 pm

Making sure my warm-up set weights keep pace with my 5×5 target weights has helped me with this. By working up to the target weight in sensible steps I’m not “hitting” that PR cold. My body is ready for the increment instead and it just goes.

Ken says:November 22, 2010 at 10:07 pm

I used to live in a rough apartment complex full of parolees and ex-convicts….I had NO choice, I had to squat to get stronger! LOL LOL.

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How to Overcome Your Fear of Squats

Last Friday I talked about how every strength trainer, no matter how strong he is, will always experience some kind of fear when facing unfamiliar weights.

Today I’m going to reveal you 2 techniques to overcome your fear of Squats.

The first one is called Walkouts and goes like this: after your Squat sets, pick a weight that is about 45lbs heavier than your work weight. Now get under the bar, unrack the weight, walk backwards to where you normally Squat and stand there for 10 seconds. Then walk back to the rack and set the bar down.

Walkouts will strengthen your joints and ligaments while getting you used to lifting heavier weights. Make sure you do them inside your Power Rack, with the safety pins high and ready to catch the bar would anything go wrong.

There’s another technique to overcome your fear of Squats that I’m about to share in a moment. First, in 2005 I did indoor climbing for a few months. Was pretty good at it, could climb 5c’s within weeks without even using climbing shoes or chalk. If I would ever quit lifting I’d probably get into climbing.

The funny thing is that I actually have some fear of heights. This turns out to be quite common and the usual advice is to practice falling. Here’s why: there’s knowing you’re safe, and there’s experiencing it. Once you experience it, then the psychological barriers are removed and you can really go all out.

The same method applies to Squats. Set the safety pins of your Power Rack so they can catch the weight, then Squat and let yourself drop on purpose. The pins will catch the barbell. You no longer know it’s safe, you’ve experienced it. This is how you can overcome the fear of injury on Squats, and this is also why you absolutely need a Power Rack (or Squat Stands with saw horses).

Most of the things you fear will almost never happen. Keep that in mind.

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10 Responses to “”pboonnao says:November 22, 2010 at 1:24 pm

True.

Dan says:November 22, 2010 at 1:27 pm

I wish my gym had power racks.
they only have squat stands with a pretty low catching frame. if you’re over 5’9″ / 180 cm you’re pretty much trapped under there I imagine

Vishal Verma says:November 22, 2010 at 2:42 pm

Quite similar to walkouts strategy for squats, I do rack lockouts before bench press every time I am feeling a bit diffident about heavy weight. Yes sometimes it works. Not always though. But it’s still better than sticking to the same weight for the fear of failing. At times when you are scared of failing, all you can do is put your best foot forward. And little tricks (walkouts, lockouts etc) like these give you that little confidence you need.

KevinT says:November 22, 2010 at 3:22 pm

Interesting that this article should come out today.

Last year I didn’t back out far enough, clipped a plate on the side of squat rack on the way down, stumbled and fell backwards onto the pins. Nothing hurt but my pride so I just laughed, re-racked and finished my session.

After a summer spent sprint canoeing I am working my way back to some semblence of strength (week 5) and backed 122.5kg of the hooks. It felt oddly heavy and my back was playing up, but its only 122.5kg! In the hole of squat 2 my back went (history of SIJ issues) and there was no way back up. I collapsed it onto the pins, crawled out, swore, stretched and put the plates back on the tree. that was me done for the day and probably the rest of the week as well! But, although as I write there are beads of sweat on my forehead from the pain, I know it could have been a lot lot worse.

That’s twice the equipment has proved its worth and I know beyond doubt that if I can lift it I will lift it and if I find I can’t then the rack WILL protect me – nothing to fear!

Don says:November 22, 2010 at 4:23 pm

The walkouts are an idea I had not read before–great tip. I will definitely add these to my squats (which really are improving and I’m going to hit my 1.5xsBW within the next 6 weeks. SL5x5 is so darned sensible compared to most of the nonsense I see people doing in our Navy/Marine Corp gym.

Vivek says:November 22, 2010 at 5:24 pm

Nice idea!! You got really practical ideas not only theoritical! This is the best part about you Mehdi.

rere says:November 22, 2010 at 9:14 pm

Sensible advice. I think a lot more gyms need to invest in power racks. I stopped doing walkouts, thanks for the prompt Mehdi

Steve says:November 22, 2010 at 9:18 pm

I’m gonna give it a try tonight.

Hilts says:November 22, 2010 at 10:24 pm

Great idea so next workout I’m gonna try walkouts! I’ve already experienced dropping the weights within my power rack. Thanks for the tip.

Jason says:November 28, 2010 at 6:59 am

These two ideas are great. You can also add in using reverse band squats to accommodate heavier squats to help you get comfortable pushing heavier loads.

As for the power rack, I bought my own and dumped the gym! It is much better being able to train in my house on my time in my own way without having to worry about who hears me yell and where I use chalk.

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Squat Lessons From Usain Bolt

If you aren’t a fan of StrongLifts on Facebook yet, I urge you to become one now by clicking here so you gain access to exclusive content not available on this blog. 2 weeks ago I asked StrongLifts Facebook Fans for their LEAST favorite exercise. While Pull-ups came in, not surprisingly, first, several guys answered Squats (which frankly didn’t surprise me either).

Well here’s some inspiration if you also have this love-hate relationship with the Squat. The fastest man on earth and 3x gold medalist Usain Bolt does Squats. BUT, he admitted in an interview with David Letterman that he hates them.

This guy is considered to be a genetic freak, jogged over the finishing line when he broke the 100m world record at the Olympics in Beijing, yet he’s dealing with the exact same challenges you do – he hates Squats.

But he does them.

Many guys resist the idea of Squatting: I don’t want big legs, my knees hurt, it’s dangerous. What these guys will never admit is that the real reason why don’t want to Squat is because Squats are challenging mentally and physically. Add that they’re often too lazy to invest time in mastering the Squat technique.

Few of these guys will ever accomplish the same strength and muscle gains that Squatters will. Why do heavy Squatters almost always have bigger arms than non-Squatters? And why does Usain Bolt Squat even though he hates it?

There’s nothing wrong with you if you do not always enjoy Squatting. Frankly, Squats are challenging for every guy, including me. The question is: Do you seriously, sincerely want to be muscular and strong? If you do, you’ll Squat.

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15 Responses to “”Alexander Tait (westsider on SL) says:November 23, 2010 at 1:12 pm

Squats will produce overall body power and muscle stimulation like no other exercise will. If you squat more even your bench will go up.

Christian says:November 23, 2010 at 1:17 pm

It’s a bit weird that he can do Squat properly and run at the same time. When I was away from the gym for 3 weeks, I practiced running at that time, and when I came back my Squat was down 20kgs. Sucked big time, my knees had developed running muscles instead of strength I think, or something. :P

pboonnao says:November 23, 2010 at 1:21 pm

I’m not a big fan of Squats, don’t hate them neither. I was trying to change my routine to not Squats in every session. But in the sessions that I didn’t do Squats I felt like I didn’t work my body hard enough.
I don’t like Squats but I’m addicted to them.

rere says:November 23, 2010 at 1:37 pm

True words spoken. In my time in the gym I think I have heard all the excuses about not wanting to squat. Look at that usain bolt squats I never knew that.

Rick says:November 23, 2010 at 1:46 pm

I’m an exl Marine with Osteo Arthritus in both knees and lateral movement again in both. Comes from wearing boots and carrying stupid loads and injuries. (Ski jumping in Norway wearing a Lepord Skin thong) Anyway, my knees ACHE on a daily bases. They ache when i walk, going up and down stairs, when i sit and specially when i run….(when i have to as it kills me).
Get this. I squat 137.5kg (My one rep max. I warm up on 100kg and squat 5

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How to Add 1 Inch to Your Arms Without A Single Curl

Last Tuesday I wrote that heavy Squatters almost always have bigger arms than non-Squatters. I want to talk more about this today.

First, let’s put things straight: if you want to build really big arms, then you’ll need direct arm work like – yes – biceps curls. There’s no way around this.

Second, if you only do heavy compound exercises like Squats, Deadlifts, Presses and Rows, without direct arm work, then your arms will increase in size.

Think about it – do you really believe that if you increase your Squat by 150lbs and gain muscle as a result, that your arms will somehow remain skinny?

As an example, consider StrongLifts Platinum Member Tom (21, USA). When he joined my private coaching program, he was Squatting 145lbs, weighed 130lbs at 5’10″ and had 10.6″ arms. Today he is well on his way to reach 300lbs on the Squat at 156lbs BW (a 26lbs weight gain so far… in just a few weeks).

What about his arms? From 10.6″ to 11.6″. A 1 inch gain… without a single curl. Just heavy Squatting, Deadlifting, Pressing and Pulling.

I challenge you to find a non-Squatting curl monkey who achieves the same kind of arm gains in just a few months. Few non-Squatters will ever get anywhere by just doing biceps curl inside the Squat Rack. Even fewer skinny guys understand they can NOT build 18″ arms unless they also start eating more.

Before I reveal what the secret is here, I’ll tell you what it’s NOT: compound exercises like Squats and Deadlifts do not unleash more muscle building hormones than other exercises like Biceps Curls. Research clearly shows that the hormonal response is just too little to make a significant difference.

The real secret here is that heavy Squatters are by definition training at a higher intensity than non-Squatters. Everybody knows that the guy who trains hardest will achieve the biggest gains. Well you can train hard more easily with exercises like the Squat because they allow for heavier weights.

More important: Squat and Deadlifts are challenging. It’s the guy who does them, consistently, even though he may not always enjoy it, that develops the strongest mindset. And this is the most valuable asset you can ever gain.

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14 Responses to “”Burke says:November 26, 2010 at 1:26 pm

“Squats and Deadlifts do not unleash more muscle building hormones than other exercises like Biceps Curls. Research clearly shows that the hormonal response is just too little to make a significant difference.”

I really misunderstood this, then. Any citations we can look at to understand it better?

Riley says:November 26, 2010 at 2:23 pm

This is one I’m going to have to say doesn’t apply to everyone. I’ve been doing squats, 5×5 as heavy as I can go, for years. I’ve been ramping up my bench press, overhead, press, pulling, and you know what? My arms have gotten stronger, but nowhere near as quickly as my legs and core, and even my chest. Maybe I can blame genetics, maybe I can blame a poor starting position (I’ve always had a weak upper body) but I don’t care what to blame, I want to fix it. I started doing more isolation – curls, skull crushers, flies, pulldowns – and so far it seems to be improving things. The gains should translate well back to my bench press, and should just help me get stronger.

Don’t write off curls. Some people need em.

Stevo says:November 26, 2010 at 3:33 pm

“Squat and Deadlifts are challenging. It’s the guy who does them, consistently, even though he may not always enjoy it, that develops the strongest mindset. And this is the most valuable asset you can ever gain.”

Couldn’t agree more.

Vivek Sood says:November 26, 2010 at 3:59 pm

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To Guys Who Think That Arnold Got Big with Steroids

I’m a big fan of Arnold Schwarzenegger, not just for what he has done as a strength trainer first and as a bodybuilder later, but also for what he has done as a successful entrepreneur (direct mail marketing and real estate) well before he became the Terminator and now the Governator.

Frankly, I’m not fully aware of Arnold Schwarzenegger’s political program, but since I’m a right wing liberal living in Communist Belgium and burdened by an outrageous 57.3% income tax thanks to those frigging socialists, I could probably find myself with Arnold’s Republican ideas.

That said, it always amuses me when someone claims that “Arnold just got big using steroids”. Steroids 50 years ago were nothing compared to what they are today. Compare Arnold to today’s champion, Ronnie Coleman…

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KNOW YOUR CREATINE POWDER

Different varieties can offer different benefits

June 24, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Although creatine monohydrate is the tried-and-true form of creatine that most manufacturers sell, other types of creatine offer benefits that go beyond those of the mainstay. That's why many creatine products now contain a variety of different forms of creatine. In addition, some manufacturers are smartening up and adding supplements to their creatine that enhance its uptake. Learn how to select a mixed creatine product that delivers results.

1. Creatine used to come in one flavor--gritty. Today's powders are often flavored. This may make it taste better when you mix it by itself in water, but if you put it in a protein shake, the flavors may not work together. For example, lemonade-flavored creatine plus chocolate-flavored whey protein turns into a gross drink. Lemonade plus vanilla, on the other hand, is not so bad. Choose flavors wisely.

2. Many powders come in a couple of sizes, from roughly 1 pound to 2 pounds. Your best bet is to go with the larger size--you need at least a solid month's trial of any new creatine product to ensure that it works for you. Once you find the product you like, you might as well nab the savings on the larger size.

3. The sodium content comes from the sodium creatine phosphate matrix, which enhances both the solubility of the creatine in fluid and its uptake at the muscle cells, due to a creatine receptor on muscle cells that is sodium dependent. Some sodium also comes from disodium phosphate, which enhances the energy that creatine provides the muscle cells by increasing the creatine phosphate levels in muscles.

4. Creatine ethyl ester-beta-alaninedual action composite (CarnoSyn) is the creatine ethyl ester you may know, along with a patented, timed-release form of beta-atanine.

5. Cinnulin PF is a trademarked cinnamon extract, which boosts creatine uptake by mimicking insulin's actions on muscle cells (one of which is enhancing creatine uptake).

6. Creatine alpha-amino-n-butyrate is creatine with a metabolite of the amino acid leucine. This can help to increase muscle protein synthesis and decrease muscle breakdown.

7. Creatinol-o-phosphate-maiicacidisa creatine analog that is reported to enhance endurance.

NUTRITION FACTS
Serving Size: 1 scoop (16 grams)
Servings per container: 50
CALORIES: 30

Amount Per Serving % DV

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PEANUT BUTTER: REDUCED FAT vs. REGULAR

Which creamy spread should you use?

July 7, 2010

FLEXONLINE.COM

EAT THIS Skippy Creamy Peanut Butter

WHY If you're looking for the great taste of peanut butter without as much fat, you're missing the point by a mile. Sure, peanut butter is a good source of protein, but so is cottage cheese. Other than that, all peanut butter is good for is its fat — the healthy monounsaturated type (it's more likely to be burned and less likely to be stored as bodyfat).

Removing 25% of that fat makes peanut butter worthless, particularly because that fat is generally replaced with gut-busting carbs, more than twice the amount in regular peanut butter.

SKIPPY CREAMY PEANUT BUTTER (2 TBSP)
Calories190Protein

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HICA UP GAINS

A leucine metabolite that can help add muscle

July 15, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Of all the amino acids that make up protein, leucine has been established as the most anabolic. In recent years, scientists have begun to uncover the muscle-building effects of leucine metabolites, such as KIC and HMB (alpha-ketoisocaproate and beta-hydroxy beta-methylbutyrate, respectively). Now another leucine metabolite, HICA (alpha-hydroxyisocaproic acid), is also showing great promise for its effects on recovery from intensive training.

Leucine is considered to be a potent anabolic agent because it can activate cellular proteins that lead to muscle growth. Once leucine is broken down in muscle tissue, it forms a variety of related compounds (such as KIC and HMB). These compounds have also proven to be popular supplements, because studies have shown that they can decrease muscle breakdown while helping to increase overall strength and muscle mass. HICA, which is formed when leucine is completely broken down, has also been reported to inhibit muscle loss by blocking the action of certain catabolic compounds.

The first study to test the effects of supplemental HICA was performed with competitive wrestlers. Each wrestler was given 1.5 grams per day of HICA during six weeks of heavy training in their sport. By the end of that period, the wrestlers had added about two pounds of muscle to their frames. It may not sound like much, but the results are rather impressive considering that they were training up to five hours per day, a time period during which they would be expected to lose muscle. The wrestlers also reported significantly less post-training workout pain compared to the previous six weeks, when they were not receiving the supplement.

THE STUDY
Based on the promising results of the preliminary study in wrestlers, researchers from Finland conducted a second study in soccer players. One group of athletes was given 500 milligrams of HICA three times per day; a second group received a placebo. All of the athletes participated in an intensive training program consisting of four practice sessions, one match and two weight-training workouts each week over four weeks

THE RESULTS
As reported in the original study, the athletes receiving HICA increased muscle mass — with almost one pound of muscle added to the legs alone. The placebo group lost muscle due to the high volume of training and energy expenditure. Postexercise muscle soreness was also significantly reduced in the HICA group compared to the placebo group. In addition to working by blocking muscle-damaging compounds, it is likely that HICA also worked by being converted back into the anabolic amino leucine.

THE DOSAGE
Both studies used 500 mg of HICA three times per day, which appears to be an effective dose. However, HICA may be hard to find at your local supplement shop — or even online. With news of these studies and the coverage here in FLEX, you can expect that to change soon. In the meantime, be sure you are dosing with plenty of leucinerich branched-chain amino acids. Go with 5-10 g of BCAAs with breakfast, your pre- and postworkout shakes, and your nighttime meal. When HICA becomes more readily available, you can add 500-1,000 mg to your BCAA dosing.

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THE NOW ENERGY BAR

Phil Keoghan-The Host of The Amazing Race brings you one Amazing Bar!

July 20, 2010

FLEXONLINE.COM

You’re no beginner. You know all the essentials of bodybuilding. And, most likely you have an entire arsenal of training knowledge including a very strict diet to compliment your intense workouts in the gym. You also know exactly what to eat, how much to eat, and most importantly when to eat. It’s the timing and sufficient nutrients that become one of the most important factors in creating the anabolic environment for muscle growth, reducing cortisol load, keeping the immune system healthy, and sustaining enough energy to complete the entire program, day-after-day. You don’t want to compromise all of the strategy that goes into your bodybuilding lifestyle by eating unhealthy snacks in-between meals or protein bars that aren’t necessarily healthy. Life is all about planning and making the right choices. Life is made up of opportunities! That’s the philosophy behind a new amazing energy bar from the Host of Amazing Race, Phil Keoghan.

“NOW stands for No Opportunity Wasted, my personal philosophy for living each day as if it were your last,” says Phil Keoghan. He adds,” I’ve been traveling around the world for more than 20 years, working in over 100 countries, and one of the biggest challenges I face is making sure I get the right nutrition. After searching the planet for the perfect bar, I found the answer in an all natural high-protein bar made with Manuka Honey, found in my homeland New Zealand, a natural preservative with special medicinal properties and jam-packed with high potency energy that will power any adventure.”

If you think adventure TV personality Phil Keoghan doesn’t know squat about a lifestyle centered around intense training think again. Here’s a guy who has dedicated his life to the most extreme side of mental and physical challenges, ranging from adventure racing to hosting one of the longest running top rated TV reality shows, The Amazing Race. Then add massive personal physical challenges like riding his bike across America last year spanning 100 miles per day for 40 days. All of which takes rigorous training, energy, and endurance. For Phil Keoghan, “energy” is something that you can never fall short on when you live every day of your life to the fullest. Actually, one may say that by looking at Phil’s globetrotting endeavors over these past twenty years that he is somewhat an authority on “energy,” or the need for it. Nutritionally speaking, a demanding schedule like Phil’s can also provide its share of pitfalls. You need to always stay healthy keeping your discipline for eating properly intact. You need an adequate supply of carbohydrates for performance; helping you train/perform longer and harder and you need quality protein at the right time to aid in recovery. You need the amazing NOW Energy bars with 42g Carbs and 11g Protein to fuel your workouts. Not to mention, All-Natural & Gluten Free ingredients with one incredible performance ingredient-Manuka Honey.

BODY “BOOSTER” / BODY “BUILDER”

While training hard in the gym and maintaining an unbelievably strict diet is what makes muscles bigger and stronger, it can also drag down the immune system leaving your recovery more about “boosting” then “building”. Having NOW Energy Bars at hand throughout the day, whether for pre- or post- workout recovery may be the healthy snack answer that you have been waiting for to make all the difference in the way you approach your nutrition plan.

Serious athletes like bodybuilders and endurance athletes alike can benefit tremendously from having NOW Energy Bars in their arsenal of nutrition tools. With muscle fueling carbs, hi-quality protein, and 6g of fiber (helps keep you feeling “fuller” longer), and you have what no other energy bar on the planet has to offer: MANUKA HONEY. With one bite into a NOW Energy Bar you will taste the amazing difference between NOW and any other “Energy” bar available. But the real attributes of Manuka Honey come from its inherent medicinal and healing properties with an incredible propensity to help boost your immune system. Studies on the benefits of Manuka Honey have shown that Manuka Honey, a special type of mono-floral honey contains an ingredient with powerful antibacterial, anti microbial, antiviral, antioxidant, antiseptic, anti-inflammatory and anti fungal properties. Generally speaking, it has become common knowledge that all honey contains a natural occurring enzyme which produces hydrogen peroxide, a known antiseptic with proven antibacterial properties. Where the comparison starts is where other honeys fall short, “within the process” when its healing qualities degrade after contact with body fluids or even heat or direct light. Only MANUKA HONEY from New Zealand possesses an extremely potent level of a food phytochemical known as Methylglyoxal, which in normal honey occurs in concentration levels normally between 1 & 10mg/kg. What makes Manuka Honey so extremely potent is the level of occurring Methylglyoxal, ranging anywhere between 100 and 1000mg/kg. The conclusion: The higher the concentration of Methylglyoxal the stronger the antibacterial quality. These results are the conclusion of a 15 year study at the Institute of Food Chemistry at the Technical University of Dresden.

Honey & Protein

Studies at the University of Memphis Exercise and Sports Nutrition have shown that honey is one of the most effective forms of carbohydrates, ideal for pre-workout energy, performance endurance, post-workout recovery and energy repletion, and as continued research is showing there may be an extremely positive effect on glucose, insulin, and markers of protein breakdown - making it ideal for moving protein into the bloodstream.

For pre-workout-

The unique carbohydrate composition of honey (approximately equal amounts of fructose and glucose) make it the perfect pre-exercise food. Honey is a natural source of readily available carbohydrates providing 17 grams of carbohydrates per tablespoon. A study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest just prior to exercise. According to Dr. Richard Kreider, the study's lead investigator, "honey appears to be a carbohydrate source that is relatively mild on its effects upon blood sugar compared to other carbohydrate sources.

During Training -The unique carbohydrate profile of honey may favorably alter the way the body burns fuel during exercise. It’s well documented that carbohydrates like honey can fuel your workouts and provide you with ready energy due to its inherent nutritional profile.

For post-workout-

Honey is an excellent source of carbohydrate energy, and specifically Manuka Honey’s reputation for giving the immune system such an extreme boost makes it very beneficial to the recovery phase. Studies at the University of Memphis Exercise and Sports Nutrition Laboratory have shown in comparison to one of the most common carb sources-maltodextrin that a honey-protein vs. a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination fared as well in promoting markers of muscle recuperation. More importantly, the honey group's blood sugar was sustained for at least two hours post-workout.

Be sure to take your own opportunity today and research Manuka Honey on the internet and visit www.NOWenergybar.com for your bars today. For Phil Keoghan, be assured that this new bar is his own. Not some pseudo- endorsement but one of his own secrets to success. These bars are what he ate when biking over 3,500 miles across America last year. And, the best thing is Phil doesn’t want to keep the secret, he wants everyone to be able to benefit from this nutritious bar. Every time Phil would return back home to New Zealand he would pack suitcases full of these bars to bring back to the states to share with his friends. Now with established manufacturing in the Unites States using the same unique formula, everyone can benefit from, and enjoy these bars. Bodybuilders can consider NOW No Opportunity Wasted bars as Fuel for Your Muscles, or for everyone alike these bars can Power

Your Adventure!
Enjoy!

Sources:
1991 Professor Dr. Thomas Henle, Institute of Food Chemistry at the Technical University of Dresden.
2001 Dr. Richard Kreider, Exercise and Sport Nutrition Laboratory at the University of Memphis.

1981 Peter Molan from the University of Waikato in Hamilton, New Zealand

References:
Honey can serve as an effective carbohydrate replacement during endurance exercise, Journal of Strength and Conditioning Research. 2004;18(3):466-72.

Honey can enhance the growth and acid production of human Bifidobacterium ssp., Journal of Food Protection. 2002;65(1):214-8.

It contains fructose, glucose and other natural sugars, in addition to many enzymes, vitamins, minerals, antioxidants and other substances important for the body

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Stack Attack: Glucosamine + Curcumin

Protect your joints with these so you can train heavy and hard

July 22, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Glucosamine

Few people realize that glucosamine is actually a combination of the amino acid glutamine and the sugar glucose. It is found primarily in joint cartilage. The body incorporates supplemental glucosamine into molecules called proteoglycans, which are part of joint cartilage and work to maintain the integrity of the joint and repair damaged cartilage. Research shows that glucosamine stimulates the generation of new cartilage by activating cartilage-producing cells known as chondrocytes. As a result, and as numerous studies confirm, glucosamine can help to alleviate the signs and symptoms of the joint wear and tear that can occur with heavy training. In fact, one study showed that glucosamine was as effective as ibuprofen for alleviating symptoms of osteoarthritis in the knee.

Curcumin

Curcumin is the active ingredient in turmeric, which is a spice used in many curry dishes. Research confirms that curcumin relieves pain and inflammation in patients suffering from rheumatoid arthritis. Research also shows that it is actually superior to some nonsteroidal anti-inflammatory drugs for alleviating inflammation following surgery. A study from University of Arizona (Tucson) reported that rats given turmeric extracts after being injected with an arthritis-inducing solution had a 70% greater reduction in cartilage destruction than rats given a placebo. Curcumin's ability to protect joints stems from its active ingredients, curcuminoids, which can inhibit a protein that instigates chemical steps in the body that result in inflammation.

Stack It Like This

Take 1,500-2,000 milligrams of glucosamine per day, in two or three divided doses. For curcumin, take 200-500 mg of turmeric-containing supplements that are standardized to 95% curcumin, two or three times per day.

References: R. Braham et al., "The effect of glucosamine supplementation on people experiencing regular knee pain," British Journal of Sports Medicine, 37:45-49, 2003; J. Funk et al., "Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis," Arthritis & Rheumatism, 54(11):3452-64,2006.

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What Does Lean Mean?

We give you the skinny on lean

July 29, 2010

By Jordana Brown

FLEXONLINE.COM

If someone asked you what "lean" meant, what would your answer be? Most likely you'd say something like "It means having less than 5% bodyfat." Or, "It means being able to see my abs — all eight of them." But if you ask the United States Department of Agriculture, it means something else entirely. And the definitions of "lean" that they've developed can help you achieve your own definition of lean.The Food and Drug Administration is the body behind the ubiquitous Nutrition Facts label, and it is tasked with regulating any number of industries (pharmaceuticals, supplements, cosmetics, medical devices), including the nutritional content of foods. As of 2007, it has developed a definition for "lean" that is given to foods that contain less than 8 grams of total fat, less than 3.5 g of saturated fat, and less than 80 milligrams cholesterol per serving.

In the early 1990s, the FDA worked with the USDA, which regulates meat and poultry products, to create a definition for the "lean" label that is applied to those products. The USDA defines ''lean'' as cuts that contain less than 10 g of total fat, 4.5 g or less of saturated fat and less than 95 mg of cholesterol per 3-ounce serving. There is also an "extra-lean" label for products that have less than 5 g of total fat and less than 2 g of saturated fat, but even extra-lean products are allowed to contain 95 mg of cholesterol.

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Stack Attack: Whey + Glucomannan

Combine these two supplements to stay lean during beach season

August 5, 2010

By Jim Stoppani, PhD

FLEXONLINE.COM

Whey Protein

Research confirms that you can lose more bodyfat by supplementing with whey protein. One major reason for this is the ability of whey to blunt hunger. A University of Surrey (United Kingdom) study reported that subjects who drank a whey protein shake 90 minutes before eating a buffet meal ate significantly less food than when they drank a pre-meal casein protein shake. Whey raised levels of the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1 by 60% more than casein did.

Glucomannan

Derived from the root of the konjac plant, this soluble fiber absorbs large amounts of water in the stomach, which causes it to double in size. This fills up your stomach, making you feel full for several hours. A University of Connecticut (Starrs) study found that subjects supplementing with glucomannan not only ate significantly less food, but lost significant amounts of fat.

Stack It Like This

Drink a 20-40 gram whey protein shake and take 1-2g of glucomannan about an hour before meals. This will help to ensure that you're feeding your body with adequate protein and it will reduce the amount of fat and carbs you take in.

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SOMETHING'S FISHY

The lowdown on tilapia

August 12, 2010

By Tabatha Elliott, PhD

FLEXONLINE.COM

Fish is a staple of every bodybuilder's diet. Even before we knew that certain fats were actually good for us, most types of fish made a great source of lean protein for the serious weight trainer. On today's bodybuilding menu, fattier fish like tuna and trout also make the list, thanks to their essential omega-3 fatty acids that not only offer health benefits, but also can actually enhance muscle growth and fat loss. Low-fat fish, such as cod, halibut, sole, light tuna and tilapia still makes a great meal for bodybuilders.

So, if FLEX is telling you that tilapia is a good low-fat fish to eat, you may be wondering why the mainstream media has been telling you to avoid tilapia like the plague. That's a great question, and of course, we have a great answer. It's just another case of scientists failing to use common sense. The researchers who claimed that tilapia was unhealthier for you than bacon or a greasy burger were from Wake Forest University (Winston-Salem, North Carolina). Why did they make this claim? It's because, according to a study they published in a 2008 issue of the Journal of the American Dietetic Association, tilapia has an unsavory ratio of omega-6 fatty acids to omega-3 fatty acids.

They were correct in the finding that tilapia has a ratio of omega-6 to omega-3 of between 2:1 and 3:1. A healthy diet should contain a ratio of 1:1 or less. But note that the key word here is diet. That does not signify that every single food you eat in your diet has to have this ratio. It just means that at the end of the day, your total intake ration for omega-6 and omega-3 fatty acids should hit about 1:1 or less; that is, you should eat an equal amount of omega-3 and omega-6, or less omega-6 than omega-3. You need a certain amount of both in your diet.

What the researchers neglected to mention is that tilapia is a low-fat fish. So, despite its ratio of omega-6 to omega-3, it contains very little of both. The U.S. Department of Agriculture lists tilapia as having just 2 grams of fat per 3.5 ounces (the amount of fish used in their study). The Wake Forest researchers reported that tilapia has only about 300 milligrams of omega-3 fatty acids per 3.5 ounces; so, at a ratio of 2:1 to 3:1, it has only about 600-900 mg of omega-6 fatty acids. If you had a typical 7-ounce piece of tilapia, you'd still only be getting about 1,200-1,800 mg of omega-6 fatty acids. That's not enough to be considered unhealthy. What's more, if you supplement with omega-3 fatty acids, as every serious bodybuilder should, a dose of only about 1-2 g of omega-3 fatty acids would have you more than covered to keep your ratio in the 1:1 range.

So, enjoy your tilapia, and keep in mind that there's often more to "expert" opinion than meets the eye.

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PROTEIN TRIFECTA

Mix whey, soy and casein for best muscle-building results

September 2, 2010

FLEXONLINE.COM

We here at FLEX recommend that in addition to whey you also use soy and casein protein around workouts. Soy, like whey, is fast digesting, which gets aminos to your muscles rapidly digesting. Plus, research shows it enhances muscle recovery better then whey due to its antioxidant components and its ability to boost nitric oxide levels.

Casein, on the other hand, is very slow digesting, which provides it the benefit of decreasing muscle breakdown. Today, we know that casein taken after workouts boosts protein synthesis, and research confirms that adding it to a post workout whey shake enhances muscle growth far beyond that capable without the added casein.

So go ahead and use this mixed protein power immediately after workouts for aiding muscle recovery and for boosting muscle growth. As always, go with about 40 grams of protein total, such as 20 grams of whey, 10 grams casein, and 10 grams of soy, along with 40-100 grams of fast-digesting carbs.

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