We’re MOVING!!!

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Greetings friends, fans, visitors new, and old. I am excited to announce that HYBRID FITNESS is moving.  Starting today (and moving forward) you can find us at our new on-line location TRUTH NOT TRENDS.

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T.N.T. will be home to our brand new PODCAST on Effort-Based, evidence based A.K.A. H.I.T. exercise. Every week we’ll offer useful, and informative content to help you achieve your fitness goals in the safest most efficient, and effective manner possible. We will also be featuring awesome guest interviews as well as continue our tradition of putting out high quality blog content on all aspects of health & fitness.

So come on over and see our new home on the web. While you’re there don’t forget to subscribe. New episodes available on Google Play & iTunes NOW!.

And remember TELL A FRIEND!!

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P.S Thanks to all of my friends, new and frequent visitors, as well as valued content contributors for all of your support over the last ten years. Rest assured that T.N.T. will be a worthwhile destination in your quest for useful and informative health and fitness content on the web.

Click any of the links to visit our new WEBSITE immediately!!!

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O.T.C. P.E.D.

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Introduction

Creatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time too! An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids

Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. “Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise.” (Exercise & Sports Nutrition Laboratory).

Creatine has also been proven to increase strength, performance, and muscle mass. “In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass.” (Exercise & Sport Nutrition Laboratory).

Other studies have proven creatine’s health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals.

“Recent creatine research suggests creatine may have therapeutic applications in aging populations[…]” (William D. Brink).

Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one.

Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most wide sold muscle building supplement in the world!

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Various Forms:

Is there a difference between the various forms of creatine?

Of course! Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness. Other creatines have chemicals attached which increase their absorption and uptake into the muscle, which eliminates the need for a loading phase. But basically, all creatines do the same thing:

Volumizing muscle (increasing mass).

Improving strength.

Increases energy (ATP levels) for activities that require short bouts of quick energy such as lifting, sprinting, and HIIT cardio.

Creatine Myths Exposed:

Caffeine will not counter-act the effects of creatine, and may even help! (Medicine & Science in Sports & Exercise, Volume 34, Number 11, 2002 Mike Doherty, Paul M. Smith, R. C. Richard Davidson, and Michael G. Hughes)

Creatine is not a steroid!

Sugar is not necessary for absorption of creatine, but it will help. There are easier ways for absorption such as using micronized creatine or CEE.

Creatine Truths:

      • Drink lots of water with creatine.

      • Creatine should not be taken dissolved in an acid. (Citrus beverages)

      • Some people do not respond to monohydrate.

      • Creatine causes some people to bloat or retain water.

      • Taking creatine with sugar will increase absorption, but taking creatine with sugar and protein will double that!

      • Here is the type I prefer (My choices are based on what I have learned from my own personal experience, combined with feedback from fellow bodybuilders and from reviews I have read, as well as price. I have not tried all of them.):

Micronized Creatine:

Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. This increases their surface area 20 times, increasing absorption and reducing stomach discomfort.

Pros:

  • Essentially the same as monohydrate but with a larger surface area and smaller molecules, so the same amazing effects of monohydrate.

  • Greatly reduces unwanted monohydrate side effects such as bloating and stomach discomfort.

  • More effective than monohydrate, and most monohydrate non-responders should respond to this.

  • Purer than monohydrate because it goes through more processes.

Cons

  • Slightly more expensive than monohydrate

  • Requires a loading phase

  • I recommend that you purchase a Kilo at first.

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LOADING:

For the first 5-7 days load 25 grams per day, taking 5 grams per dose spread out throughout the day. I recommend that you place the whole serving (heaping teaspoon) directly into your mouth and wash it down with 8 oz. of grape juice.

MAINTENENCE:

After the loading phase, I recommend 1-2, 5-GRAM servings per day. The first in upon waking or at least pre-workout.

The second in the evening or post-workout as follows:Take the creatine with the protein and take the sugar after 1 hour. This will allow the insulin spike, protein spike, and creatine spike to be roughly at the same time. Insulin spikes occur roughly 30 min after ingesting the sugar, while protein and creatine tend to take about 90 minutes to be at their highest concentration in the blood stream.

Hope all of this helps.

PAU for NOW

TAKU

TAKU’s NOTE: I have used creatine for many years, and found it to be safe and effective. After working with hundreds of clients using creatine I have found that it consistently improve strength, and assists in lean mass production. I have only encountered one seeming “non-responder”. I have never had anyone I was working with experience any negative side effects from taking creatine. Finally…Although I have used, and recommended creatine for year’s, and my experience is real and observed by me, it is still anecdotal. I suggest you buy some and find out for yourself. The above information is based on my own personal experience, as well as was gathered from various broad sources around the internet.

RECOMMENDED READING

I have mentioned all of the books on this list at one time or another, but decided they were so good that they deserved a single post where you can find them all. Just as my previous post about coaches I admire and appreciate, these books are presented in no particular order. Although this list is not a top ten, for aspiring strength coaches I would highly recommend the work of my friend Tom Kelso as an excellent starting off point.

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NAUTILUS TRAINING PRINCIPLES No. 1-3

This Three-Volume set contains Nautilus Training Principles: Bulletins No. 1, 2 and 3. These high intensity training classics by Nautilus inventor Arthur Jones cover every aspect of training from the specifics of exercise performance to the general principles of program design.

Drew Baye combined and edited these with Arthur Jones’ permission (October 11, 2006) to improve readability and created one table of contents and index for each of the three Bulletins.

Whether you’re a bodybuilder, athlete, or just want to lose fat or improve your general health and fitness, the information you need is covered here.

e-book: FREE

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  A PRACTICAL APPROACH TO STRENGTH TRAINING

4th edition by Matt Brzycki

About “A Practical Approach” 4th edition

From the Inside Flap:

TABLE OF CONTENTS

Acknowledgements
1 Basic Anatomy and Muscular Function
2 The Physiological Basis of Physical Training
3 Genetics and Strength Potential
4 Strength Training
5 Strength Training for Females
6 Strength Training for Youths
7 Strength Training for Older Adults
8 Free-Weight Exercises
9 Machine Exercises
10 Manual-Resistance Exercises
11 Designing and Varying the Strength Program
12 Rehabilitative Training
13 Flexibility Training
14 Aerobic Training
15 Anaerobic Training
16 Metabolic Training
17 Power Training
18 Skill Training
19 Nutritional Training
20 Nutritional Supplements
21 Nutritional Quackery
22 Weight Management
23 A Primer on Steroids
24 Strength and Fitness Q&A

Appendix A: Summary of Free-Weight Exercises
Appendix B: Summary of Machine Exercises
Appendix C: Summary of Manual-Resistance Exercises

 

 TAKU’s NOTE: I have several copies of Matt’s (3rd edition), and it is one of my favorites. I am a big fan of Matt’s work and have read everything of his I can get my hands on. He is a masterful writer with an excellent grasp on the intricate workings of Evidence based strength and conditioning protocols. The new fourth edition is not merely a slightly revised update, but a totally new book which is even more comprehensive then the last edition. Matt, you did what you set out to do. Well done. Thanks!

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MAXIMIZE YOUR TRAINING

is a collective effort of more than thirty leading experts in the strength and fitness field. These respected professionals share their insights on a variety of topics and issues related to training and exercise, including:

  • The history of strength training
  • Program design
  • High intensity training (HIT)
  • Motivation
  • Strength training for specific populations (including women, older adults, and prepubescents)
  • Bodybuilding
  • Powerlifting
  • Flexibility
  • Nutrition
  • Steroids

Maximize Your Training is for fitness enthusiasts who want to gain the knowledge, understanding, and insight necessary to achieve a competitive edge. This book is an important tool for anyone who takes bodybuilding, sports performance, and athletic training seriously.

TAKU’s NOTE: As mentioned above, I own several books by Matt Brzycki, and they are excellent. Maximize your training should be on every Strength and Conditioning coach’s top-10 book list. It is loaded with valuable information on evidence based exercise programs, and will assist those interested in how to design, implement, and update comprehensive strength programs for any goal. Although this book has been around for some time, I highly recommend that you get yourself a copy today.

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THE PATH OF MOST RESISTANCE

“The Path Of Most Resistance” by John Turner. Although this book is only 126 pages, like many great books it makes up in valuable information what it lacks in length. As the sub-heading says, this book is loaded with everything one might need to achieve physical superiority. There is nothing which is of no use.  Mr Turner shares his unique perspectives garnered from years of personal exploration. Those who take the time to read, absorb, and most importantly apply the lessons contained within its pages, will be rewarded (perhaps for the first time) with real results for their efforts.

In The Path of Most Resistance, Turner has the answers you’ve been looking for – – blunt, hard-hitting, honest advice including:

Full-Range Exercise

The Human Powertrain

Winning The Exercise Lottery

How To Achieve Physical Superiority

TAKU’s NOTE: I highly recommend that anyone with an interest in exercise history, Arthur Jones, Nautilus equipment, and real training information, pick up a copy of this book A.S.A.P. Read, pay attention, apply what you learn, and most importantly work hard. The results will most likely surprise you.

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UE-1 (Ultimate Exercise Bulletin #1)

UE-1 is Dr. Doug McGuff’s first published work on high intensity strength training. Read the groundbreaking book that introduced the concepts of the dose-response relationship of exercise, time under load, stoicism in training and other insights that forever changed the field of exercise.

ORDER YOURS TODAY!

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BODY BY SCIENCE

Body By Science, written by Doug Mc Guff and John Little, is one of best books I have encountered for explaining the theory and reasoning behind Brief, Intense, and Infrequent training. This book is well written, informative, and goes into detail about the science behind the author’s recommendations, as well as detailing exactly what to do and how to do it.

To order your copy of Body By Science please click here: Body by Science

 

By using a proper science-based approach to exercise you can be on your way to achieving the following in as little as 12 minutes a week:

  • Build muscle size and strength
  • Optimize cardiovascular health
  • Ramp up your metabolism
  • Lower cholesterol
  • Increase insulin sensitivity
  • Improve flexibility
  • Manage arthritis and chronic back pain
  • Build bone density
  • Reduce your risk for diabetes, cancer, heart attack, and more.

TAKU’s NOTE: Over the last year or two I have personally experimented with this style of training with myself, and my clients. I find it to be both extremely efficient, and highly effective. Many of my clients are experiencing excellent results in both strength and fitness, while participating in only one or two very brief workouts per week. For more information about this type of training visit the BODY BY SCIENCE home page.

Three of the best books I have come across all come from the same guy. His name is Tom Kelso and he is at the top of a very short list of coaches and trainers who I have found to be the best in the business.

The three books are:

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  1. THE INTERVAL TRAINING MANUAL*

The Interval Training Manual is a book I wish I had when I was just getting started. it is loaded and contains:

*132 different interval running workouts
*4 levels of difficulty each
*14 different running venues
*All target and recovery times included
*Design your own intervals using enclosed percent speed and recovery time charts.

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THE STRENGTH TRAINING WORKOUT ENCYCLOPEDIA 

The Strength Training Workout Encyclopedia was inspired by the question every good coach hears thousands of times during his/her career “Can you design a workout for me?” Tom went above and beyond and created a tool for both athletes and coaches alike.  There are literally thousands of workouts in almost every style you could ever need or want.

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Finally there is Tom’s e-book “TRUTH MYTH & REALITY: What Can and Cannot be Done in a Strength & Conditioning Program”. This book is based on Tom’s own research and 30+ years of “down in the trenches” experience.  If you are someone who not only welcomes the truth but DEMANDS it, then this e-book is definitely for you.

TAKU’s NOTE: After twenty-five plus years of working actively in the fitness industry I have gained some insight into what works and what doesn’t.  If you are a strength coach or an athlete, do yourself a favor and pick up a copy of these three books. You can find links to all of them by visiting:  http://www.tomkelso.com/

Well, there you have it. As far as I am concerned after literally reading hundreds and hundreds of books, and articles over the years these books should be on the shelf of every strength coach.

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TAKU

Product Spotlight: Total Fitness in Thirty Minutes a Week

Anyone who is a regular visitor to my blog knows that I am always on a quest to find the most efficient and effective ways to attain and maintain fitness. For many years I have been an advocate of brief, intense strength training, as well as a strong proponent for the merits of interval training, and other methods of less protracted “CARDIO” exercise.
With this in mind I highly recommend you seek out the book: Total Fitness in Thirty Minutes a Week by Laurence Englemohr Morehouse, and Leonard Gross. Dr. Lawrence Morehouse founded UCLA´s performance laboratory and wrote sections on exercise and physical conditioning for the Encyclopedia Britannica. He designed NASA’s fitness program for the astronauts. Most notably, he discovered that a combination of exercises-one for short periods of time daily-can provide all the muscle developing, stretching, aerobic stimulation and cardiovascular conditioning most people need. 
 
Dr. Morehouse’s findings revealed that we need very little exercise each day-if it´s the right kind of exercise. Morehouse, advocates vigorous exercise as monitored by your pulse rate, for its beneficial effect on the cardiovascular system. Among some of his unconventional ideas, Dr. Morehouse, suggests that 10 minutes of vigorous exercise, three times a week, is all that is needed for complete cardiovascular conditioning.
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Total Fitness in Thirty Minutes a Week Exposes myths about physical fitness, intense exercise and strict diet plans and proposes a targeted approach to conditioning based on individual lifestyles and the regulating of metabolic systems.
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TAKU’s NOTE: Although this book was originally published 1976, it is well worth finding a copy and giving it a thorough read through.
*All pictures of Astronauts performing strength, and conditioning training aboard the ISS.
 

TEMPORARILY CLOSED

Hey there…thanks for stopping by. Due to some family obligations I am temporarily not adding any new content. There are literally hundreds of articles to choose from in my archives, going all the way back to 2008. Please take a moment to look around, I am sure you will find stuff worth exploring.  I’ll be back soon with new content for you to enjoy.

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TAKU

Olympic Lifting Resurgence (Product Spotlight)

 

Way back in 2008 I wrote and article titled O.S.W. vs H.I.T. With Olympic Style Weightlifting experiencing a resurgence of late, I figured this week I would shine the spotlight on one of my favorite resources for learning about this sport. It’s a book and DVD set written by my coach, and long time friend Jim Schmitz.

 

For those of you who may not be lucky enough to know Jim, or are not familiar with him, here is just a little background. Jim Schmitz coached Team USA in the 1980, 1988, and 1992 Olympics. He currently trains weightlifting at The Sports Palace, a member gym of the Pacific Weightlifting Association in South San Francisco, California. Jim was also the president of USA Weightlifting from 1988 through 1996.

Jim has written and produced an excellent manual and DVD set titled:

Olympic-style Weightlifting for the Beginner & Intermediate Weightlifter.

This set is available through Iron Mind, and is a bargain at around $40.00. This series is the next best thing to working with Jim in person as he offers not just some basic technical instruction in the quick lifts, but specific programs as well as tips gleaned from his 55 years of active involvement in the sport he loves, at it’s highest levels.

For those interested, there are also a series of excellent, high-quality videos on YouTube produced by USA Weightlifting and featuring Jim.

If you have a chance to attend one of his many workshops or certification courses, I highly recommend that you take advantage of your opportunity to work with Jim and find a way to GET THERE! If you are in the SF bay area, take a moment to visit him at the Sports Palace, you’ll be glad you did.

PAU for NOW,

TAKU

Product SPOTLIGHT: Solo Strength

 

 

This week I want to shine my spotlight on a very cool product I recently discovered, SOLO STRENGTHSoloStrength is an innovative device designed to allow the user to do a wide array of body-weight exercises. The SoloStrength is built to last and easily adjustable for a wide variety of exercises as well as to allow for all fitness levels from beginner to elite.

With the addition of a few simple tools such as resistance bands or a suspension training device, one could have nearly limitless exercise options. Add to this the ability to do maximum static contractions across various ranges of motion and one can see how this device can easily build maximum strength in minimum time.

Check out the videos on YouTube and give them a call to find out more.

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TAKU