Tkin's Fitness Blog

No Weights? No Problem

2010-06-06T15:47:00.000-07:00

I found an interesting article by Nick Tumminello, the founder of Performance University. In it he outlines a few different workout regimes for the lower body. What I really liked was that they didn't require weights and instead forced high repetitions in a short period of time. So these would not only work well to integrate into a fully developed workout plan, but also when you're away from your regular training spot.

Here is a sample of one of his workouts:

Leg Complex #1 - Cosgrove Complex

This first complex I learned from some Scottish guy named Alwyn Cosgrove. This is usually the first complex that I throw at most athletes because it's simple to understand, easy to memorize, and involves only one movement — the squat.

Perform the following exercises back to back:

20 seconds of Squats (as fast as possible). Try to get 20 reps.

20 seconds of Squat Jumps (land as quickly as possible). Try to get 10-12 reps.

20 seconds of Isometric Squat Holds (pause at the bottom).

This workout can be done in a very short time with no weights and he claims it'll give you a very intense burn! Since I'm big on doing full body workouts I'm going to incorporate this into a full body routine as follows:

Series 1

Pullups x 20
Incline pushups + 100 lbs x 6
Glute Bridge + 100 lbs x 20

Rest 2 minutes repeat twice more.

Series 2

Leg Complex 1

20 seconds of Squats (as fast as possible). Try to get 27 reps. (100 lbs on the first, the rest no weight)

20 seconds of Reverse Lunge. Try to get 10-12 reps each leg.

20 seconds of Bulgarian Squats (pause at the bottom) 10 reps each leg.

Rest 2 min. Repeat twice more.

Series 3

Curls 100 lbs negative x 6 reps
Triangle Pushups x 15
Bodysaw x 6

Once over.

If you wanted to make it a complete body weight exercise take out the curls and exchange pullups for chinups and change pushups for dips or simply do more reps of pushups. Last, do single leg glute bridges if a bodyweight glute bridge is too easy.

This should be doable in any hotel room, park or basement so it's really great if you're on the road or just looking to change things up a bit.

UPDATE

The leg workout is an absolute killer! I did use weights for my first set of double leg squats but didn't need to the second and third time. Also, the bonesaw is one of the best ab exercises I've ever done. Let me know how this works out for you guys in the comments.

Cheers!

Get out the chalk, this workout gone'nd killed me.

Over Training - A common and unknown hindrance to growth

2010-06-03T18:43:00.000-07:00

Have you ever been at a point where it seems you keep pushing harder and harder but you can't make any progress? There's a good chance it's due to over training. Over training is when your training regime pushes your body beyond it's ability to recover. Here are some signs to help tell you if you're being affected by it:

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise

as per: http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

With my new job I've been suffering some of the above. For the most part it's been insomnia, washed out/drained of energy, decrease in performance and a lot of aches and pains! Soon as I felt these coming I decreased my workout routine (I even took a couple weeks off). I also looked into buying a mass gainer (high calorie protein shake) to make sure my body was getting enough energy. The most important thing though will be to get more rest!

So what constitutes as rest?

The big one is sleep. This is when you build muscle and repair tissue right? So it's also the most important for recovery. Try your hardest to get more sleep. When I'm working out really intensely I can need up to 9 hours of sleep! Studies have also shown that when you lack sleep you tend to build fat storage, Yikes!

That's not the only thing we consider rest though. Anything that helps alleviate our day to day stress that's moderate to mild physical activity. ie. going for a light walk, watching tv/movies/playing games, reading, etc etc. In other words, relaxing and having some leisurely time will help your body recover because it helps to alleviate stress.

Here is some additional reading on the subject:

http://en.wikipedia.org/wiki/Bodybuilding#Overtraining

http://www.tmuscle.com/free_online_article/sports_body_training_performance/youre_overtraining

http://www.muscleandfitness.com/fatigue_fighter_supplements/nutrition/160 Suppliment advice. I'm not into sups but I figure some people reading probably are.

Injury Report!

2010-05-30T19:59:00.000-07:00

Ouch ouch ouch ouch! A little incident today sparked this post. I was doing some heavy pushups and pushed hit pretty hard. On my very last rep I went a little too deep and on the way up RIP! Soon as I got up I could feel my shoulder and left trap tense up pretty good. Lucky for me it feels like I'll only be hurting for a couple days, but this could have easily put me out for much longer. What went wrong?

The primary reason was intensity. You'll probably read a lot about intensity here and other places "Push harder harder harder! Hurry, hurry hard!". When you get to the point where you push so hard you start endangering yourself it's time to re-evaluate things. Intensity is important but it's not worth an injury.

The other reason I came up hurting was because of form. Never let your pride get in the way of form. It was my last rep of my last exercise and boy oh boy was I tired. I let my hips sag a little and tensed my neck and back to compensate. BAD. Very bad Wade. Instead I should've had my abs flexed and kept my neck a little more loose. This would've given me the support I needed to keep proper form. Good form applies to all exercise; it's so important.

Good form

Bad form

Who can say what's wrong and right with these forms above?

If your weights are so heavy that you can't keep good form, or you are pushing so hard you're at risk of injury please take a step back and look at the risk. An injury can put you out for a very long time. I got lucky this time and I should be Okay in a few days but this could've put me out for a long time. A very long time. I've read that a pulled muscle, for instance, can take 8 weeks to heal! Your body will begin to consume muscle (atrophy) in about 10 days. So if you injure yourself for longer than 10 days, not only are you missing out on the growth you'd usually get, you'll also end up losing muscle and cardio. That one extra rep is not worth the time out from an injury.

Oh you're still here? Ok check out Keith the Creeper:

Diet and Calories

2010-05-29T19:08:00.000-07:00

I'd have to say that the vast majority of questions I get from people can fall into two categories: How to build muscle and how to lose fat. Typically they ask what kind of workout routines they can do to achieve these goals. In reality your diet is just as important as your workout.

For gaining muscle you want to make sure your daily consumption of calories is the same as or greater than your daily expenditure. If not, your body will burn the protein you ingest (or quite possible already in your muscles) for energy rather than use it for repairs and growth. So if you are eating less than you are burning while doing your workout, you will actually end up losing your muscles! Especially for thin people, it can be quite difficult to eat the perfect amount while working out. This is why I recommend people to eat a bit more than they consume. It's a lot easier to manage and it gives a bit of breathing room rather than trying to match exactly and risk not eating enough. Those people with a little extra chub however, are able to get away with a bit more when pumpin' iron. With larger fat reserves to dip into I find the body will tend to build muscle better when there is more fat.

Omnom

To simply lose fat is quite simple. Duh! Eat less than you consume. Wait, I lied, it's not that simple, it never is! If you eat less than you burn in a day you will lose fat, but guess what happens when you go back to eating normal. You gain fat right back. Sometimes a bit faster if your previous diet was really skimpy. So not only should you reduce your intake but increase your consumption as well. There are a couple of ways to do that. One is to move more A.K.A. cardio. If you run, bike or swim every day then your daily consumption will increase. So decreasing your calories by 150 and increasing your consumption by the same amount will give a net difference of - 300 calories. To me that's easier than skipping desert! There's another problem though: soon as you miss a day of cardio you miss out on the added consumption. Why must it be so hard!?

I wish I could say it's not so hard, but that would just be a lie. Don't be too worried just yet though, we have a few approaches here. So short term we can reduce calories by eating healthier and increase consumption by moving about. I call it short term because the effects only last as long as you're doing the activity. The long term approach then is to think about actually changing our bodies. We can actually increase our natural calorie consumption. How do we do that? Well we build the parts of our bodies that burn energy. I'm sure most of you are already on board with what I'm getting at: increase your muscle mass! The more muscle mass you have on your body the more calories you'll burn just sitting around as well as moving around.

Most of the guys are probably thinking "oh yeah, I can get ripped and lose fat at the same time!". I'm really hoping the ladies are thinking the same though, but I fear they won't. Many women have told me they avoid weight training because they don't want to get butch.

I R Butch. Grrr!

Well, I have a few things to say about that! When you look at images of the women above, they are huge exceptions to the rule! For one they have very low body fat levels which give them a more masculine look. It would be really hard to get to this level without doing it on purpose. Also, very important, is that it takes a very very very very VERY long time to build muscle like this and for most people quite impossible. The most muscle you could expect to put on in a year is 5 - 10 lbs. For women it's going to be far closer to the 5 lbs mark and if you're under 5'4 probably more like 2 or 3 lbs. This would also be if you had a very strict diet with a very intense and strict workout routine. Last, if you were to some how put on a bunch of muscle and didn't want to get any bigger, you could just stop increasing the weights and intensity of your workouts and you'll stop growing. You'd have a long time to see it coming too!

Here are some examples of women who are fitness models. I personally think these are all fairly achievable physiques to achieve. Being fitness models these women ALL work weights quite regularly. Oh also, these may not be safe for work.

And check out this lady. She's 42 and has gone through an amazing transformation, with resistance training!!

http://bodyspace.bodybuilding.com/SpicyHot/more.php?section=progresspics

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Fitness for health

2010-05-16T16:22:00.000-07:00

A lot of people out there are wanting to either gain weight or lose weight. There are a few though that want to remain where they are while being more physically active. Well stay the samers, I've got a little treat for ya! As requested here is a routine for someone who is looking to build a healthy lifestyle without growing or shrinking.

There are a few different ways to approach this routine and I'm going to leave the fine details up to you. For instance you could do 1 day of weights and 2 days of cardio, 2 days of weights and no cardio, or even 1 day weights 1 day cardio.

My suggestion would be to do 1 day of weights and 2 days of cardio. This way you can build a strong healthy body, increasing your lean muscle mass while decreasing your body fat by the same amount.

Day 1

Pushups, squats, bent over rows in this order 3 times with a 2 min break between each series (a series is 1 set of each exercise ie. 1 set of pushups, 1 set of squats, 1 set of bent over rows = 1 series)

take a 5 min break

deadlift, hamstring curl, glute bridge in this order 3 times 2 min break between each series

This should take 30 - 35 minutes. Get in get out and enjoy the rest of your day. It'll work your whole body quite well :)

Day 2 rest

Day 3

Cardio 45 min - 1 hr.

Day 4

Cardio 45 min - 1 hr

Days 5, 6 and 7 are all rest days. If you feel you need to separate your cardio, that's fine. You can do them on day 3, 4, 5 and 6. Avoid doing them on days 2 and 7 though as it can burn out your weight lifting days.

For cardio I'd really like to stress swimming if you can. It's a great full body cardio exercise. If you can't get into a pool regularly try doing lower body on one day (running/biking) and upper body on the other (boxing or eliptical).

Balancing nutrition is really important in this routine. With the two days of cardio 2 things could happen: your appetite increases or it remains the same. If your appetite increase you will have to gauge how much is appropriate before you start to gain weight. If you notice your weight going up too fast, lower your calories a bit. If your weight starts to drop then increase your daily calorie intake.

If your appetite remains the same you will most likely start to lose weight. This is when it gets tough I find because you have to force yourself to eat more than you're comfortable with. If you find forcing yourself to eat more than you're used to too difficult, try reducing your cardio to once a week. increasing your appetite would be more beneficial however because you'll be able to do more cardio. More cardio will equate to a healthy body and happier you.

This is a fairly versatile routine because you can move your cardio days around your regular life and weight lifting is only 30 minutes! If you have any questions drop them in the comments and I'll be sure to answer.

Mixing it up

2010-05-09T17:02:00.000-07:00

It's really important that when we work out we change our workout fairly often. This helps challenge our muscles in new ways so that they continue to adapt, grow and strengthen. The hard bit though is when you get into a good routine you don't really want to change it right away. Luckily we have a few modifications we can do. The one I'm covering today is contractions. There are three basic types of contractions: Concentric contraction, Eccentric contraction, Isometric contraction. If that makes you want to throw up, that's cool. We can call them Positives, Negatives and Holds.

Positives (concentric) are probably the type of contractions you imagine. It's when your muscles shorten as you do the exercise. A barbel curl is a good example. As the hands move up and then closer to your arm your muscles are flexing and becoming shorter. Most exercises are done in this way and if you've done so many you're bored as heck, try out some negatives.

Negatives (eccentric) exercises are done in the opposite direction. It's when your muscles lengthen as you do the exercise. Typically you'd want more weight than you can do a positive contraction on. Just enough that you can't quite lift the weight. Here's an example. What's happening here is that he's trying to curl his arms up, but the weight is just heavy enough that it forces your arms to expand rather than contract. There is a lot of evidence to show that these types of exercises are actually far more strenuous on the muscles causing more micro tears. BLAH BLAH BLAH it means you will get stronger doing Negatives than doing the other exercises. Be warned though, I'd only recommend doing these sometimes as they will cause some serious soreness. Good sore though, right? :)

The last one, Holds (isometric) involves no movement at all. You would take your weight and hold it at one position for as long as you can. A lot of gymnasts will use these types of exercises to improve their strength range. By this I mean the distance at which you will have strength and the strength along that distance. For example, if you were to do a pushup with your arms really far out you will notice a far greater weakness in that range. To improve your strength in that situation you'd hold a pushup in that same position for as long as possible.

So next time you're working out and need a bit of a change, try some of these contractions. You can typically do the same exercises you usually do but with a different contraction. Be careful though, you'll most likely need different weights for each contraction. It's best to start off a bit light and work your way into it until you're comfortable doing something really challenging.

Beginner Workout

2010-05-01T16:58:00.000-07:00

I had a request to create a workout plan for someone. They pointed out that the other workout I had listed wasn't very nice to someone just starting out. My bad! Here's something that will help you move your way into a more advanced workout.

This plan is designed for 2 things: muscle preparation (strengthening and conditioning) as well as fat loss. I'll jump right to the workout for all the eager beavers, if you're more interested in the why this works, it will be at the bottom of the post.

Day 1

Weights

Series 1 - Squats, Push ups, rows
Rest 2 minutes
Series 2 - Hamstring raises (you don't need the ball. A chair will do fine), Glute bridge, crunches

Do series 1 once over. This means do your squats until failure then do your push ups until failure then do your rows until failure. No rest between exercises. Once completed take a 2 minute break and move on to Series 2. Do the same thing with hamstring raises, glute bridges and crunches.

Cardio - walk/run for 30 minutes

Day 2

Cardio - walk/run/swim/box/skip rope/ etc etc 30 min

Day 3

Cardio - walk/run/swim/box/skip rope/ etc etc 30 min

Day 4

Rest or Cardio. If you're really eager and disciplined do the cardio. It's great for you! If you're feeling burnt out though you can take a rest day.

For the first week it's fine to keep the routine stable. After that really work on progression; Build on the amount of reps you're doing and the amount of weight. After a good 3 weeks you'll want to do 2 sets of each series. By this I mean do series 1, rest for 2 minutes, do series 1 again, rest for 2 minutes. Once that is completed, do series 2, rest for 2 minutes, then do series 2 again before doing your cardio. Also, we're starting at 30 minutes of cardio but after about a month and a half you should be pushing yourself to do an hour of whatever you were doing before. So if you originally started off skipping rope for 30 minutes, then by month 1.5 you want to be doing it for an hour. Once you've hit the hour mark increase the intensity. If you would walk for an hour, start increasing to a power walk, then a jog and then perhaps to a bike ride or a run. The absolute most important is that you continually increase the intensity and time of your cardio.

Once you've done this for about 4 months you should be ready for a more intense workout. Then again, if you're coming back from a long break from activity, rather than just starting out, you could be ready much sooner. It's best to listen to your body and how confident you are.

How it works

We're taking two approaches here. First is that we want to prepare the body for some intense performance! We do that by building the neurons between the brain and the muscle. Doing weights is a great way of achieving that because we make sure to hit almost every muscle in the body when we workout. By having these neurons your muscles will become more responsive and actually become stronger without having to again any size (after a few weeks/months your muscles will start to grow, but that is good in the long run).

The other neat thing we're doing is showing our results to help us keep motivated. By doing a lot of cardio with the weight training we should start shedding off some fat and actually seeing our progress rather than just feeling it. When you look in the mirror and you can actually see the changes it can really help us keep motivated!

Progression - The difference between success and failure

2010-04-23T19:01:00.000-07:00

PROGRESS

I've had so many people tell me that they aren't seeing change. The abs they are trying to get are not showing up or they aren't getting any bigger. I'd say 9/10 times the reason is because of progression, or should I say lack there of. Well what in the heck is progression in a workout sense!? First you need to know a little bit about how the body works.

When you workout your body will adapt to whatever stresses you are putting on it. It could be an improved cardio vascular system from running or a gain in nerve connections between your muscles and brain. The only time this will happen though is when you've put your body through a stress it doesn't regularly encounter.

So what typically happens is when people start working out they go from a sedentary lifestyle of watching soap operas and sci fi flicks and then suddenly start running 15 minutes a day. This puts their body through some shock and they get mega sore. If they continue working out however, 15 minutes a day, their bodies will adapt. If all you do is the same workout every time you hit the gym though, you're body won't change.

It is imperative that you keep track of your progress and try to beat your previous record every time you workout. As your progress improves so will your body.

So, progression is the continued added challenge placed on your body resulting in the adaptation of your body to these new stresses.. More reps, more weight, longer duration, higher intensity. Each time you hit the gym you should be trying to beat your previous success.

Workout Plan - Details

2010-04-23T00:14:00.000-07:00

Start out by picking 1 exercise from the back, quads and core muscle group. (ie. Pullups for back, Bulgarian Squat for quads, Leg lift for core). The more compound your exercises are, the better results you'll see. Perform each exercise in successive order with no breaks. After performing all three exercises, take a 1 to 1.5 minute break. Do this 3 times.

Each exercise should be done until failure. Failure meaning you do as many reps as possible until your muscles can no longer do the exercise. The weight should be sufficient to burn your muscles out in the range of 6-15 reps.

If you can perform more than 15 reps, increase the weights by 10%. Ie. If you can do 100 lbs on the bench press 15 times, increase the weight to 110 lbs. If you can not do more than 5 reps, lower the weight by 5%. Ie. If you can only do 100 bls on the bench press 4 times, lower the weight to 95 lbs.

After finishing 3 sets of 3 exercises take a 4 to 5 minute break and proceed to the second half of the workout. This entails doing the same as before but with three new muscle groups: chest, hamstrings and calves.

This entire routine should only take 45 minutes. If it takes more than an hour you are probably taking too long of breaks. Really focus on intensity by keeping the break times short.

Once you've finished this routine you'll need at least 2 days of rest to let your body heal before you can perform it again. I typically do weights, cardio day 2, rest day 3, weights, cardio, rest. Sometimes though, I will need more than 2 days to recover, but I never take more than 5 days rest. If you wait more than 5 days your body will have stopped growing muscle and will start losing it again.

Here is a quick example:

First Half

8 Pullups, 11 Bulgarian squats (each leg), 15 Crunches - Rest 1.5 minutes

8 Pullups, 11 Bulgarian squats (each leg), 15 Crunches - Rest 5 minutes

Second Half

13 Pushups, 12 Hamstring raises, 9 Single Leg Calf Rases (each leg) - Rest 1.5 minutes

13 Pushups, 12 Hamstring raises, 9 Single Leg Calf Rases (each leg) - Done

Here are some good examples of exercises to choose from.

Back

My favourite exercises:

Pullups
Chinups
Rows
Lat Pulldown

Pullup sand Chinups can be done on a pullup bar at home. I use something similar to the Iron Gym bar.

I'd recommend the bar with multiple grips. This adds a huge variety of exercises to your back workout with one device.

Quads

My favourite exercises:

Leg Press
Bulgarian Squat
Double Leg Squat
Single Leg Squat

For Bulgarian squats I use a flat bench like the one shown to the left. If you have a set of dumbells it doubles the versatility. You could, for instance, do your dumbell presses, flys bent over 1 arm rows and elevated pushups (among a ton of others).

For single leg squats you can do them off the floor or on a step workout system.

If you can find one with a soft matted top you can also use it for some neat glute exercises I'll be blogging about in a bit. If not, you could be crafty and use a thick folded tower over it to give back support. More about this here.

Core

My Favourite Ab exercises:

Leg Lift
Crunches
Jack knives
Hanging Leg Lift

Top Oblique exercises:

Side Hip Raise
Oblique Twist
Overhead leans

For most of these you'll want a soft surface. If you don't have one, try using a thick towel or grab a workout mat.

Chest

My favourite exercises:

Dips
Pushups - wide, narrow, elevated, 1 armed
Benchpress - incline/decline/flat

Hamstrings

Hamstring curl
Double hip raise
Single hip raise

Calves

Single leg calf raises
Double leg calf raises

You can do them right off the floor, but if you do them on a set of stairs or a step workout system they will work you out way better!

Workout Plan

2010-04-21T13:17:00.000-07:00

So you're chubby. Or maybe you're scrawny. Maybe you're just not as healthy as you aught to be. You've been sitting around all winter eating stuffing and cake while watching every hockey game you possibly could sittin' on your tush.... and now you're paying for it. I've been there. It sucks, but it's not as hard as you think to get out of the slump.

Over the past year I've stayed up into the late late hours reading boring science articles just so that I could help you get buff. Ok not really for you, it was for me, but you're going to benefit from it so let's just pretend I did all this for you.

I originally started out with a much more traditional workout plan. Anyone who's read a bodybuilding mag or men's fitness can attest to this one. You basically take 5 days out of the week and hit the gym for at least an hour each day. For every visit you pick a muscle group (ie. chest and tris) and you work them into complete exhaustion with multiple sets of multiple reps of multiple exercises. By the end of the work out your one set of muscles are completely done.

This workout plan I've constructed is a little bit different. It's designed to build the most muscle mass with the least amount of time. It works great for people who have a busy schedule and can't make 4 to 5 workout sessions in a week. It also works well for competing athletes as it can be worked around competitions without weakening the body so much that it affects performance.

Why does it work just as well, if not better, than the 5 days of weights? Oh there are a whole heck of a lot of reasons. Here's a few off the top of my head, if you're still not satisfied, let me know in the comments and I'll list as many more as I can.

Here is a quote to make your eyes bleed...

Protocols high in volume, moderate to high in intensity, using short rest intervals and stressing a large muscle mass, tend to produce the greatest acute hormonal elevations (e.g. testosterone, GH and the catabolic hormone cortisol) compared with low-volume, high-intensity protocols using long rest intervals. - Kraemer WJ, Ratamess NA.

So What the heck does that mean? Well your body will release more human growth hormones when you workout with shorter rests, high - medium intensity when working out large muscle groups and doing high reps. This plan achieves all of those. When you workout you work out your largest muscles in every single session. Quads? Check. Pecs? Check. Lats? Check. Hamstrings? Check. Glutes? Check. Not only that but if you do mostly compound exercises you will hit far more muscles than if you do focused exercises. When you're done this workout you can really tell your whole body has been activated.

Now onto intensity and efficiency. With this workout you take very few rests between the exercises and you do a combination of low and high rep sets. This allows you to up the intensity as you are spending more time working out rather than sitting on your tush. Even better, you're making more use of your time while you're working out. In a standard muscle specific workout you will do 6 exercises with 3 sets for each one. Normally you'll do 2 minutes break between each set and 3 minutes between each exercise.

Exercise 1
set - 2 min break - set - 2 min break - set
3 min break

Exercise 2
set - 2 min break - set 2 min break - set
3 min break

Exercise 3

set - 2 min break - set - 2 min break - set

3 min break

Exercise 4

set - 2 min break - set 2 min break - set

3 min break

Exercise 5

set - 2 min break - set - 2 min break - set

3 min break

Exercise 6

set - 2 min break - set 2 min break - set

Add that up. It's a total of 39 minutes of rest. Let's take a look at the new age fancy pants workout plan designed by the master of the universe, Science.

Exercise 1

set - set - set - 2min break
set - set - set - 2min break
set - set - set - 2 min break
5 min break
set - set - set - 2 min break

set - set - set - 2min break

set - set - set -

Total rest time: 15 minutes. To be fair, the time it takes to travel between each exercise isn't necessarily 0, it's probably more like 5 seconds if you have all your equipment prepped. So if we say 10 seconds between sets (this is too much but we'll be generous), it adds another 2 minutes for a grand total of 17 minutes of rest.

There's one last little thing I'd like to add in. I can't seem to find a bloody link for it though, so you're going to have to take my word on it. On one of my silly late night researches, I read a paper where they looked at Human Growth Hormone (HGH) and its affects on the body. From what they found, HGH tends to only affect the body for a short period of time. Something like 30 minutes if I remember right and the more intense release the better the results. So if you hit all your muscle groups at once with a very large amount of HGH they will all benefit highly from it; However, if you only hit one muscle group at a time they will only benefit from the small amount of HGH released from that one muscle. A la corporate jargon, your muscles benefit from HGH synergy. Yeah that's right, I said HGH Synergy.

If you have any questions or comments, please feel free to post in the comments section.

links for geeks

http://www.springerlink.com/content/gw3714668l5r34ul/

http://www.ncbi.nlm.nih.gov/pubmed/9140905?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=19