I started taking creatine

     Creatine is one of those supplements that I have studied as a part of my graduate degree and Certified Strength and Conditioning Specialist (CSCS). I know the benefits of the supplement. I have even recommended it to my clients and people that I work with. Even went as far as pulling up the text for recommended dosages. Creatine is one of those supplements that is recommended to "load" a dosage for the first 10 days or so then level off with 5g daily. Loading is only recommended but is the fastest way to see results. 

     Never pulled the trigger until recently. On a whim I bought some.

    I started mixing with my overnight oats in the morning. Milk/oatmeal/protein/creatine.

     After only a few days I felt the result. Not physically, but mentally. I felt bigger. I was lifting heavy and felt strong. My splint was a gym bro split of back, shoulders, sprints, chest, legs, LSD run, so kind of a bro split since I incorporate running into the plan. The plan itself revolved around rep ranges of 4x5 for deadlift and squat and 6-10 rep range for everything else. I included low intensity plyometrics as well. I few boxes jumps and broad jumps on deadlift and chest day to not affect the sprints/running. For the record I like running. Plus, when you couldn't run for months because of deep trigger points that had to get dry needled you appreciate running a bit more. On a side note, dry needling knocks you out for a few days. I walked with a limp for days after. Getting back to running was horrible. I was completely out of breath running one mile, so I want to maintain some sort of aerobic fitness. I won't make gains aerobically with only two days but at least I have a base.

    Anyway, back to creatine the psychological results were almost immediate. Physically, I'm not sure yet. I want to be on it for a at least two weeks before noticing any physical changes within my body. Now, I'm curious for the next cycle to take pre creatine measurements then after 4-6 weeks of lifting see how much I can do. That is an experiment for future blogs. 

    In terms of creatine itself, its cheap (less than $14 bucks), and can be incorporated into foods that I already eat-meaning that it's not out of the battle rhythm for food. I don't have to bring a shaker cup to work or bring the bottle to work. If the mental effects are immediate then physically, I should expect changes in the next week or two.

    For a grading scale I would 10/10 recomend   

    

     

     

The Fibroblastic Repair Phase: Essential Steps in Tissue Healing

 Following the inflammatory response phase, the fibroblastic repair phase is crucial in the tissue healing process. This phase, also known as the proliferative phase, focuses on the restoration and reconstruction of damaged tissues. It involves a series of complex biological processes aimed at repairing and rebuilding the injured area, ultimately leading to the restoration of normal function.

Transition from Inflammation to Repair

The fibroblastic repair phase typically begins after the inflammatory response has resolved. This transition is marked by a decrease in inflammation and an increase in the activity of fibroblasts, the primary cells responsible for tissue repair. Fibroblasts are specialized cells that produce extracellular matrix (ECM) components and collagen, essential for the structural integrity of tissues.

Key Processes in Fibroblastic Repair

1. Angiogenesis: One of the first steps in the fibroblastic repair phase is angiogenesis, the formation of new blood vessels. This process is crucial for supplying oxygen and nutrients to the damaged tissue, which are essential for cell survival and proliferation. Growth factors such as vascular endothelial growth factor (VEGF) play a significant role in stimulating angiogenesis. The formation of a new blood supply helps ensure that the repair tissue receives adequate resources for its development.

2. Collagen Deposition: Fibroblasts begin synthesizing and depositing collagen fibers, which form the scaffold for new tissue. Collagen provides tensile strength and structural support, enabling the tissue to withstand mechanical stresses. Initially, the collagen deposited is mostly type III, which is more flexible and less organized. Over time, type I collagen gradually replaces type III collagen, leading to increased tissue strength and stability.

3. Formation of Granulation Tissue: Granulation tissue is a hallmark of the fibroblastic repair phase. It consists of a network of new blood vessels, fibroblasts, and ECM components. This tissue fills the wound bed and provides a foundation for further tissue remodeling. Granulation tissue also aids in wound contraction, which helps reduce the size of the wound.

4. Wound Contraction and Re-epithelialization: As granulation tissue forms, the wound edges begin to contract, pulling the edges of the wound closer together. This process, known as wound contraction, is mediated by myofibroblasts, specialized fibroblasts with contractile properties. Simultaneously, re-epithelialization occurs as epithelial cells migrate across the wound bed, covering the new tissue with a fresh layer of skin. This process is crucial for restoring the integrity of the skin or mucous membranes.

The Role of Growth Factors and Cytokines

Growth factors and cytokines play a significant role in regulating the fibroblastic repair phase. These signaling molecules help coordinate the activities of fibroblasts, endothelial cells, and other cell types involved in tissue repair. Key growth factors involved include fibroblast growth factor (FGF), transforming growth factor-beta (TGF-β), and platelet-derived growth factor (PDGF). They promote cell proliferation, collagen synthesis, and ECM remodeling.

Challenges and Considerations

While the fibroblastic repair phase is essential for healing, several factors can impact its efficiency. Chronic inflammation, poor blood supply, and underlying health conditions such as diabetes can impair fibroblast function and delay tissue repair. Additionally, excessive collagen deposition can lead to scar tissue formation, which may result in functional limitations or cosmetic concerns.

Supporting the Repair Process

Effective management and support of the fibroblastic repair phase are critical for optimal healing. Proper wound care, including maintaining a clean environment and managing infection risk, can facilitate the repair process. Nutrition also plays a role, as adequate protein intake and essential vitamins are necessary for collagen synthesis and tissue repair.

Conclusion

The fibroblastic repair phase is a pivotal stage in tissue healing, characterized by the formation of granulation tissue, collagen deposition, and the restoration of tissue integrity. Understanding this phase highlights the complexity of the healing process and the importance of appropriate care to support recovery. By addressing factors that influence repair and providing targeted interventions, it is possible to enhance healing outcomes and restore normal tissue function.

Understanding Tissue Healing: The Journey to Recovery

 When we experience an injury, whether it's a cut, a sprain, or a more serious trauma, our body initiates a remarkable process to repair and rebuild damaged tissue. This journey through tissue healing is a complex and orchestrated series of events, divided into three main phases: the inflammatory response phase, the fibroblastic repair phase, and the maturation-remodeling phase. Let's delve into each phase to understand how our body heals itself.

Inflammatory Response Phase

The moment tissue is injured, our body springs into action to control bleeding and prevent infection. This initial phase, known as the inflammatory response, typically lasts for a few days. Here’s what happens:

1. Inflammation Begins: Immediately after injury, blood vessels constrict to reduce blood loss. Soon after, they dilate to increase blood flow, bringing with it white blood cells, nutrients, and oxygen to the injured site.

2. White Blood Cells Arrive: Neutrophils, followed by macrophages, infiltrate the injured tissue. Their job is to clean up debris, bacteria, and damaged cells. This process causes swelling, warmth, redness, and pain—classic signs of inflammation.

3. Clot Formation: Platelets aggregate to form a clot, sealing off the wound and providing a scaffold for cell migration.

Fibroblastic Repair Phase

After the inflammatory response subsides, the body enters the fibroblastic repair phase, lasting from a few days to several weeks, depending on the extent of the injury:

1. Fibroblasts Build Collagen: Fibroblasts, specialized cells in connective tissue, migrate to the wound site. They start producing collagen—a tough protein that forms the structural framework for new tissue.

2. Granulation Tissue Forms: Capillaries grow into the wound bed, creating granulation tissue—a pinkish, delicate tissue that fills the wound and supports the formation of new blood vessels.

3. Wound Contraction: Myofibroblasts help the wound contract, reducing its size. This contraction is crucial for closing large wounds and restoring tissue integrity.

Maturation-Remodeling Phase

The final phase of tissue healing, maturation-remodeling, can last for months to years. During this phase:

1. Collagen Reorganization: Collagen fibers undergo remodeling by enzymes called matrix metalloproteinases (MMPs). This reorganization strengthens the tissue and improves its tensile strength.

2. Scar Formation: The newly formed tissue matures into a scar. Initially, scars may appear raised, red, or itchy, but over time they often become flatter and less noticeable.

3. Functional Restoration: Depending on the injury’s severity, functional restoration occurs as tissues regain strength and flexibility. Physical therapy and exercise play a crucial role in optimizing functional outcomes.

Conclusion

The journey of tissue healing—from the inflammatory response phase, through the fibroblastic repair phase, to the maturation-remodeling phase—is a testament to the intricate mechanisms our body employs to recover from injury. Understanding these phases not only enhances our appreciation for the body’s resilience but also underscores the importance of proper wound care and rehabilitation.

Next time you experience an injury, remember that your body is already hard at work to mend itself. By supporting this natural healing process with appropriate care, you can help facilitate a smoother recovery and minimize long-term consequences. Our bodies are truly remarkable in their ability to heal, and by understanding the process, we can better aid and respect our own recovery journeys.

So, here’s to the incredible complexity of tissue healing—a testament to the marvels of biology and the resilience of the human body

How the first workout went since the move......

         Before moving I would be at the gym 5 to 6 days a week at 5am. It became a routine, laying out the clothes the night before, a light snack before the gym. Setting my phone on the other side of the room and going to bed early. It was a lifestyle change that I made about five years ago and it has dramatically improved my life. A typical day would include a workout early in the morning, coming home, drinking coffee with protein powder (chocolate is the best mixture I have found) reading (either non-fiction book or textbook if I am studying for class or a certification) until the kids get up-breakfast as a family then the day's events-either yard work, project around the house or an activity for the kids. We were that family that gets to place the second they open. When you have two special needs kids' crowds are not your friend. With the move and staying at the in-laws my routine has been thrown all out of whack. I have been going to bed later, sleeping in and missing workouts. Since we have nearly unpacked our house, I have been able to slowly get back into this routine. For one thing it is easier to maintain that lifestyle then it is to start over. I have been steadily going to bed earlier, getting up earlier and today was the first day where I was able to squeeze in a workout. It felt good to get back into the gym routine. Since it has been two weeks since I worked out, I used one of my favorite workouts. Kettlebell swings and dips. I found this workout when researching minimal workouts in my last duty station where my days were centered around class. Early morning gym sessions were replaced with PT with the students and since I was an instructor my primary duties during PT was safety for the students and ensuring they did the proper movements as allocated by the Army. Lunch time was my workout time, so workouts had to be short and effective.

    During my research I found the work of Pavel Tsatsouline. Pavel was a former SPETSNAZ that is credited with bringing kettlebells to the United States. His workouts are centered around one or two movements that are repeated for time. More information about Tsatsouline and his workouts can be found here. One of his workouts are kettlebell swings and dips. I tweak it depending on what kettlebells the gym has. Sometimes I go heavy with kettlebells with less reps or light weight in favor of more reps. At times I'll wrap a band around the kettlebell to make the movement harder. Today I did 55-pound kettlebell for 5 reps and 10 dips with 60 seconds rest between. I did this for 10 rounds. It's not the hardest workout in the world but starting at the 8th round your start to feel like on the dips. Since I am closing in on 40 my workouts are more about staying in shape rather than building my body or chasing maxes on deadlift or bench press. This is how I was able to stay consistent without developing soreness. I would rather be consistent with my workouts then crushing the gym one day then having to skip the next day because I can't lift my arms. I'm sure with time I'll get back to lifting heavier and reading to continue chasing certs but in the meantime, I stick with basic movements until I am fully into my routine.     

Testing different aspects of fitness

     Last post deep dived the difference between Maximum Muscular Strength and Maximum Muscular Power testing you can find that here. Today's post will focus more on Anaerobic capacity, local muscular endurance, aerobic capacity and change of direction.

    Each of the listed components has direct application to not only sports but everyday life. Athletic wise each component has merits. I have a six-year-old who loves to play tag, so I am constantly changing directions and sprinting (he is fast, so I have to try a little bit). 

    Anaerobic capacity in this sense is defined as maximum rate of energy production by the phosphagen and anaerobic glycolytic energy systems (If you need a refresher on energy systems click here). Typically, your anaerobic capacity is the max output for 30 to 90 seconds burst for either the upper body or the lower body. More often than not we are referring to the lower body in terms of sprints. Athletically think 200M or 400m sprint.

    Local muscular endurance is simply conducting an exercise that includes repeated contractions against submaximal resistance. These tests can last several seconds to several minutes. This can be broken down into body weight exercises such as push-ups, dips or pull ups. In the military we conduct hand release pushups to assess our local muscular endurance. Another way to test is to use a fixed load such as a percentage of 1RM. An example is 75% of your 1RM with a goal rep of 10 reps or putting body weight on a bench or squat and conducting as many reps as possible in an allocated amount of time. Just know that pushups only account for 80% of your body weight, so expect higher repetitions for pushups than body weight bench press.

    Aerobic capacity or aerobic power is defined as the maximum rate at which an athlete can produce energy through oxidation of energy sources (carbs, fats, proteins). This is the one test in this line of testing that nutrition plays a factor. Your body wants to use carbs for oxidation (fat and protein require more energy to oxidize). The gold standard for measuring aerobic capacity is Vo2 max. A true Vo2 max requires lab equipment and trained personal. Typically, Vo2 max is measured in field tests such as the 1-mile test, maximal aerobic speed (MAS) test or the Yo-Yo intermittent recovery test. The MAS test involves lining up a series of cones along a track every 25m with increasing speed until the athlete cannot keep up with the speed. The Yo-Yo test is basically the pacer test that we all ran in high school.

    Change of direction and agility are often used interchangeably, however change of direction is changing direction while agility requires a cognitive stimulus. Change of direction tests are the T-test, 505 agility or the pro-agility test. The common theme in these tests are predetermined distance and direction. Agility would be undetermined direction with the added sports specific stimuli or anticipation. Think a reactionary drill that the coach (or opposing player) determines the direction. A definitive agility test would be to cover a Wide Receiver in American Football     

        

The best supplement you're not using.

     What if I were to tell you that there is a supplement out there that is cheap, effective, highly studied, and almost zero adverse effects? Sounds almost too good to be true right? It's true.

Drumroll please

.........

Those are drum rolls by the way

Suspense killing you?

Good.

This is not the supplement you're looking for....

Jedi Mind trick didn't work?

OK

Fine

I'll tell you.

In a second....

I'm really enjoying this.

It's CREATINE.

    Creatine is a naturally occurring substance within the body that is typically stored in the liver and is used for quick, powerful, high intensity movements such as jumps, sprints (100m or less) and strength training. Creatine makes up .creatine phosphate. As you can imagine it is predominantly stored (98%) in skeletal muscle It also prevalent in the foods we eat such as meat and fish (another reason to eat animal foods for protein). 

    For dosage of creatine, you would start with 20g-25g per day or .3 kilograms of creatine per kilogram of body weight for 5 straight days. After this initial "loading" maintenance is as little as 2g a day. Without the "loading" process it takes longer for muscle concentration to take effect (30 days to 85 days). Stopping the dosage takes four weeks for creatine levels to return to baseline. For full effects of the supplement take for at least 28 days. "full" effects include increases in power, strength, sprint speed and lean body mass. Without the 28 days of complete dosages jump and power effects will not be altered. Point being, if you wish to have the full effects of creatine take for at least a month. Taking more than the recommended dosage means nothing. The muscle is saturated with 2g a day (after initial loading). Going over the recommended dosages may cause some GI issues as your body adapts 

    The downside of creatine is the increased body weight due to the saturation of water within skeletal muscle. This may not be a downside after all since if your taking creatine and lifting weights then your goal is probably to get bigger. Outside of increased lean body mass there is no adverse effects of taking the supplement. Creatine is the most studied ergogenic aid on the planet. Throughout all of these studies no adverse effects were noticed. If you're looking to become bigger, stronger and faster than consider taking creatine to boost your performance.      

Post training nutrition for strength training

     Continuing on with the theme of pre,during and post nutrition training is our last segment. Post nutrition training after strength training.

    If you can remember the last post where carbs were the center point of the meal. Protein is the center piece of this meal. Protein as you may know repairs damaged muscle tissue and, in a pinch, can provide an energy source in a process called gluconeogenesis (new glucose). The type of protein doesn't matter...to a degree. With animal sources (including whey and casein) you get all the essential amino acids (we fitness folk call it a complete protein); vegetarians have to mix and match in order to eat foods that have a complete amino acid profile. Eggs are an excellent source of a complete protein (depending on your lifestyle) otherwise rice and beans form a complete protein.

    Post workout protein requirements vary in detail. If you're training again that day, then look to consume a higher glycemic carb with 20g-30g of protein.  That way your consuming entire carbs to fill glycogen and prepare your body to train again. If you're only working out once per day, then stick with low glycemic carbs and 20g-30g of protein with the post workout meal. If your over 40 then eating 40g of protein is recommended. Eating carbs along with post workout protein does two things: 1) replenish glycogen levels and 2) spares protein from an energy source. Sparing protein in terms of an energy source allow protein to do what it does best: Repair damaged muscle tissue. The key to the protein is the leucine content. Leucine is an Amino Acid that stimulates muscle cell growth.

    This post is going to cover a popular fitness myth and post workout protein. You may have heard about an anabolic window. Many bodybuilders or your local gym bro swears by the anabolic window. To a degree this is true. Working out under a fasted state (3+ hours post meal) then the anabolic window exists. If you have worked out after eating several meals, then the "anabolic" window is very minimal.

    In terms of overall nutrition for strength training it is recommended to consume 5g-6g of carbs per kilogram of body weight and 1.4g-1.7g of protein per day. Personally, I stick to 1.5g because the math is easier in my head. That would be 128g of protein per day. It is possible to consume over the recommended amount; however, a few things to consider protein sources are more expensive at the grocery store and muscle cells can only tolerate so much protein at one time. Once you have reached saturation the main effect of protein is lost. If you're on a cut, then higher protein is recommended due to the fulfilling nature of protein. carb sources are to be timed according in order to consume more protein and less carbs.  

Post Competition meals (aerobic training)

     In case you haven't noticed we have a little theme going on here at Dad Fitness. Nutrition before, during and now after training.

     The point of eating after training is to rehydrate, replenish glycogen (readily made energy in the body) levels, and repair muscle tissue. How much food should your body intake? Great question. Hopefully I can answer that in the next few paragraphs. 

    IT ALL DEPENDS

    Gee Tom way to answer the question. Really putting that master's degree at work. Hold on, let me explain. The aerobic training itself matters. A marathon is different than a 5K, a 500m swim is different than a 20-mile bike ride. Intensity also matters, a hard tempo run is different than longer, slower run. Weight, age and gender also play a factor. A 20-year-old male and 45-year-old female will have different metabolic needs. One common theme between all ages, genders, training style is Sodium. Sodium assists with water retention. Adding salting your next meal or consuming a sports drink is fine. If you consume a sports drink, afterwards check the ingredients and nutrition facts for Sodium, potassium and carbs. Ideally, you want a carb source that is less than 10% of carb concentration. Too much will cause GI issues. Nothing worse than attempting to refuel then having to do a class two download (little military humor. I you're not military.... use your imagination). 

    Post aerobic training your body goes through two stages of recovery (in terms of post-exercise food). The first 30-60 min is independent of insulin and glycogen syntheses occurs rapidly. This is why after you run you are starving, and it seems that whatever you eat is not enough. Ideally, you would want to eat 1-1.85 carbs per kilogram of body weight during that time frame while your body can rapidly process it. If you're a 190-pound (86kg) person then that would be 129g of carbs (1.5x86). 129g seems like a lot but a banana is 20g, Greek yogurt is 14g, protein power is 4g, 1 cup of milk is 12g. Together that is 50g plus a balanced diet that includes protein will get you to the 1.5g per kilogram goal. Choose foods that are higher on the Glycemic load scale to replenish glycogen faster. Consuming a meal immediately after training is imperative if you're going to train again later that day. Many folks in the military do two-a-days for training. Eating enough calories to sustain themselves is crucial for maximizing performance. After that hour glycogen synthesis slows down and carbs aren't as absorbed as quickly. This is not definite nutritional have to; They are simply recommendations. If I run in the morning, I may add more calories to my normal meals and over the course of the day my glycogen levels are restored. If I run during the day, then I will have a carb rich meal afterwards to replenish calories lost.      

How much food should I eat before a physical test?

        When I was an instructor for the Army I taught a multitude of classes. My favorite class to teach was physical fitness (shocker that a guy who writes a fitness blog likes to teach about fitness). It was one of those classes where I would just have a conversation with the students. No slides, no PowerPoints, just conversation. It was one of those classes I looked forward to facilitating.

 I start with one question,

 "How do you prepare for the ACFT?"

    As you can imagine the conversation would go in several directions, getting enough rest, Valsalva maneuver during the deadlift, little tricks for the Sprint drag carry like cutting down on the transitions between events during the sprint drag carry. One of the topics that would come up is food. I would go into foods that prevent GI issues. Eating more carb centric then protein centric foods. How caffeine (in small amounts) can be beneficial, how much water to drink beforehand to prevent bathroom usage during events. One topic that would surely come up is how much food to eat beforehand. Our ACFT's vary in time frame. During the spring/summer/fall it is typically at 0600 or 6am for your non-24-hour time people. During the late fall and winter, we would shoot for 1300 or 1pm to maximize the hottest part of the day. Depending on the class I would give different recommendations. The book answer is:

Less than an hour before the event=.5 gram of carbs per kilogram of body weight

2 hours before=1g of carbs per kilogram of body weight

4 or more hours=1-4g of carbs per kilogram of body weight. 

    If we were testing in the morning, we would recommend buying something the night before and having it prepared in the morning. Waking up at 4am to eat before a test isn't always the best since you are cutting into your rest. On the other hand, not eating enough leaves you without fuel before the test is over. This food balance is key to a successful test. 

    For example, a 190-pound individual is approximately 86kg. a half gram of carbs for 86kg is roughly 42 grams of carbs. That would typically be a medium banana and an 8oz Gatorade. For some crazy reason a person does want to get up early then that would entail eating 86 grams of carbs. A sample meal would be a medium bagel with jelly and a Gatorade. If the test is in the afternoon, then eating normal meals with snacks will get to the 1-4g per kilogram recommendations. 2.5g (roughly in the middle of recommended amount) would be 215g of carbs before the test. 215g of carbs is simply ensuring eating carb rich foods during breakfast, snack and a lighter lunch.

    One sure fire way to determine how much food to eat is to practice the nutrition strategies beforehand. Set up a day where you simulate the test then try different nutrient strategies. Make it a hard training day to replicate the physical demands of the test. Foods to avoid are foods that are higher in fat and fiber to prevent GI issues during the test. Normally fiber is under consumed but there is nothing worse than going to work out then having to run to the bathroom beforehand. Nutrition is individualized. Meaning it is something you have to try out before hand and tinker with your diet to ensure you're at peak performance.      

Adaptations to Resistance Training (Endocrine system)

     Progressing through this current series of resistance training adaptations we have discussed the neural system, muscular, and connective tissue adaptations. Today's post will cover the hormonal responses towards resistance training. For fully disclosure, I'll briefly cover the role of the endocrine system in terms of resistance training as I've covered Testosterone, and Human Growth Hormone (HGH) in previous posts. Also, I'll be looking at the endocrine system is how it relates to resistance training.  

    Hormones are chemical messengers that are synthesized, stored and secreted into the blood by the endocrine glands. These glands can be found in multiple compartments in the body such as the brain (pituitary, hypothalamus), thyroid, liver, adrenal glands, kidneys, and sex hormones. Hormones that are released is the body's attempt to maintain homeostasis's. Binding of hormones to receptors to the body is often referred to as the lock and key theory. In this metaphor the keys would be the hormones released and the lock would be the hormone receptors. Much like locks and keys (hence the theory) a specific hormone bids with a specific receptor. Now, in some cases hormones can partially bind with another receptor or another chemical can bind with a receptor. Receptors can also be unresponsive to hormones which is called downregulation. Downregulation can be a negative aspect (think disease or illegal drugs), or it could be the muscle fiber is saturated with protein and can no longer intake additional protein. We have all heard about genetics and muscle growth. It is 100% true. Genetics play a significant factor in how swole you are going to be. This is another reason (outside of disease and drugs) that downregulation can occur. This is why the recommended dosage of protein is 20-25g every few hours. These hormones are secreted by the body before, during and after exercise in response to amount and type of stress (Anaerobic vs. Aerobic) and metabolic demands (Intensity of exercise) that exercise puts on the body. If I lift weights my body sends out hormones that can bind with the increased hormone receptors (chronic adaptation of resistance training is increased hormone receptors). Pending the intensity of the exercise the aftermath is commonly to rebuild and repair muscle tissue. Anabolic hormones are sent to signal deep inside the muscle tissue to receive additional nutrients in order to build and repair damaged tissues. This increased sensitivity of muscle tissue can be elevated for up to 24-48 hours. On the flip side catabolic or the degradation of cells can also take place. Too much exercise without proper nutrition and rest can cause an imbalance between catabolic and anabolic hormones. If that ratio tilts towards catabolic side, then overtraining may occur. Overtraining is a chemical imbalance in the body that may take weeks to months to recuperate from. This is why training plans must have rest days or at least a few light days to ensure the body has a chance to play catch up from the previous intense days. When creating or starting a new training plan pick a few days to allow the body to hormonally catch up.    

          

Adaptations to Resistance training (Connective tissue)

     As we have progressed in this series, we have learned all about the Neural adaptations of resistance training and the muscular adaptations to resistance training. Now, we will discuss the connective tissue adaptations. Connective tissue refers to bones, tendons, ligaments and cartilage. For this article I'll focus more on the bone adaptation with the rest of the connective tissue adaptations to come in future posts.

    Before we deep dive the adaptations, we need to have a little background knowledge about bone structure. Bones are generally fall into two categories: Axial and Appendicular. Axial bones are found in the skull, Vertebrates, Ribs, and the sternum. Appendicular bones are found in the shoulder girdle, pelvis, and bones of the extremities. Within Axial and Appendicular bone structures lie Trabecular and Cortical bone. Trabecular are your spongy bones while your cortical bones are more solid and compact. Cortical bones surround the trabecular bones. Think of a turtle in how the outer shell is solid and compact while underneath is soft and spongy. Within the Trabecular bone structure encompass blood vessels bringing nutrients to the bone. Since the trabecular bones are less dense, they responded better to adaptive change then Axial bones. What are those adaptive changes?

    Glad you asked.

    When you lift weights, you create force on the bone structure that can either be bending, compressive or torsional. This process is called mechanical loading. As mechanical load takes place, and the bone bends the body responds through osteoblasts (protein collagen molecules). Through osteoblasts a new bone matrix is formed thus increasing the diameter of the bone. That diameter of the bone is called Bone Mineral Density (BMD). In order to have these adaptations a few things have to take place. For starters, the Minimal Essential Strain (MES) threshold must be met. The MES is typically 1/10 of the force to fracture the bone. As long as the force applied to the bone is above that ratio then your good. Meaning lifting those 10-pound dumbbells won't get you those bone adaptations that you are looking for. (Hence another reason to lift HEAVY while in the gym).

     In addition to meeting the MES specificity of loading, speed and direction of loading have to take place. Specificity of loading means that bones will adapt to areas that were under tension. Performing heavy deadlifts and squats will adapt the femur, not the clavicle. Speed applies to how fast the impact is. Slow, application of force.... think grinding through a heavy squat set is a different force then performing plyometrics. Those applications of varying force help expose the bone to different intensities. Direction of loading applies more so to exercise selection. Single-joint machine-based selection that isolates a single muscle group with the machine itself providing support instead of bone structure are not the best choice for bone adaptations to exist. Barbell/ Dumbbell Multi-joint exercises that apply force in multiple directions will elicit more of a response. 

    These adaptations will not take place overnight. Continued progressive overload that incorporates variation in training for at least six months will provide the stimuli necessary for connective tissue adaptations. One caveat, a younger adolescent crowd will have adaptations faster due to the younger nature of the bone.     

Adaptations to Resistance Training (Muscular)

    Gym bros across the country are like Brucie in the Longest Yard for this article. You know when Brucie comes in the game to kick the onside kick and yell "Brucie time to shine!" Yes, gym bro this article is dedicated to you and how to get big "Yea bro you lift heavy and eat protein. Thats how you get swole!!" To a degree they are correct. However, the process of building muscle is a bit more complicated. For starters, hypertrophy (getting swole for the gym bros) takes a longer process for as you remember Neural adaptations takes place first. Depending on your genetics, training history, hormonal response (patience.... we will get to hormonal responses), nutrition, and stress of training. Newbie gains are a real thing so if your brand new or a novice lifter you're going to make strides in the weight room faster than a more trained lifter. A more trained lifter already has neural adaptations in place and has to further adapt to elicit more adaptations. Nutrition boils down to carbohydrate and protein consumption to replace glycogen lost and repair damaged muscle tissue. Stress of training pertains to the intensity of the workout. Continued increase volume of workouts will induce more adaptations and increased muscle tissue.

    So, what does happen after neural adaptations? Deep into muscle tissue lay a sheath of muscle fibers called Myofibrils. Within Myofibrils lay two proteins Myosin and Actin. Myosin and actin are the key to muscle contraction. They operate like pistons in an engine consistency moving to produce movement. through a process called the Sliding Filament Theory.

Cross section of a Muscle Tissue.

    As you damage cells through a process called Exercise Induced Muscle Damage (EIMD). Through nutrition the cells grow back thicker and stronger. This is called protein synthesis; in order to have protein synthesis you have to have a net positive of protein intake. In laymen's terms you have to eat enough protein to rebuild these cells. After a workout the muscle cells are sensitive to protein synthesis for 48 hours. In addition to increased thickness of Myosin and Actin more myofibrils are added to your cell increasing the overall diameter of the muscle thus increasing the size (bigger muscles). This entire process is called myogenesis. Now, I am oversimplifying the entire process, but you get the gist. Another process is expressed in the fitness community called Hyperplasia. Hyperplasia is where the muscle splits and grows. This, however, is only a theory and has not been proven in humans. Animals (outside of humans) are thought to grow muscle tissue through Hyperplasia. 

       Ultimately, hypertrophy depends on a few factors that center around the training stimulus. Going to the gym and performing the same rep count with the same weight will not provide intense enough stimulus for the body to adapt. Strategic periodization will lead to continued growth-meaning lifting arms everyday may not be enough to stimulate bicep size. Increasing mechanical factors such as volume (reps and sets) and metabolic stimuli (stressing various energy systems) will lead to getting "swole" 

    

      

How to figure out Volume and Rest for training plan

 In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order, 1 RM, and training load and reps. In the final part of this series, we will cover two of the final two topics: Volume and Rest. Volume and rest are two of the more overlooked aspects of building a training plan. Without further ado we will dive into it.

Volume is the total amount of weight lifted in a training session. That is simply the weight multiplied by repetitions and sets. If I bench 200 pounds 10 reps with 3 sets then its 200x10x3 which is 6,000 pounds for that exercise. This is correlated to the eccentric portion of the lift or the negative aspect of the lift. A better way to look at it is when the muscle is stretched. In our benching example when I lower the weight that is the eccentric portion. This is where the muscle tears or microtears and through protein synthesis the muscle grows back bigger. When folks hit a plateau performing eccentric lifts (spotters would help with the concentric portion) is a good way to break through the plateau. Scientifically speaking, the most gains are derived from added sets to the workload. 3x10 is much better for “gains” than one set of 10. For runners the total volume is a bit more complicated as distance and speed is measured into metabolic energy cost. For plyometric exercises this is the number of foot touches or throws that are performed.

So how much volume should I do? Don’t worry I have a chart.

Training Goal	Goal Repetitions	Sets
Strength	6 or less	2-6
Power (Single effort)	1-2	3-5
Power (Multiple effort)	3-5	3-5
Hypertrophy	6-12	3-6
Muscular Endurance	12 or more	2-3

    

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

One of the most overlooked aspects of a training plan is to allocate the proper amount of rest between sets. Having the proper amount of rest ensures the body is ready to perform another set. A simpler method is the relationship between load lifted and rest. The higher the weight then more rest is needed to recover. The rest period is dictated by goals. If the goal is to lift heavy weight then more rest is needed to hit your rep goal. Sometimes rest periods are expressed as W:R meaning work to rest ratios. You might see 1:1 or 1:5 meaning for 1 min of work its 1 min of rest or 1 min of work equals 5 min of rest. These are typically listed for aerobic training. Strength training is typically listed in numerically.  For brevity and clarity I’ll list in easily digestible terms of minutes and seconds.

Training Goal	Rest Period
Strength	2-5 min
Power (Single effort)	2-5 min
Power (Multiple effort)	2-5 min
Hypertrophy	30 seconds to 1.5 min
Muscular Endurance	Less than 30 seconds

 

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

Use this chart as a guide and keep the amount of weight and reps in mind. If I am on the 

lower end of reps then I should be on the lower end of rest inversely If I am lifting heavier weight with less reps then my rest period should be longer.

As you can tell, your goal of training is imperative towards building a complete training plan. Without a goal the reps, sets, rest can all be different. The key towards building a complete plan is to work backwards.

Banned substance's part three

    In previous installments of banned substances series, we have touched on Steroids and HGH. I covered the similarities and differences between both drugs that are more geared towards resistance training. Now, I'll flip the script and go with a drug that can enhance aerobic training: Blood doping or more specifically Erythropoietin or EPO for short. Much like steroids and HGH EPO does have medical benefits, however since this blog more focuses on athletic performance, we will look at that perspective. 

    Blood doping is artificially raising red blood cell production. Red blood cells carry a protein called hemoglobin that carries oxygen to working muscles. Having more oxygen increases the ability to exercise aerobically for longer and at higher intensity. It can be accomplished by blood transfusions and drugs. Blood transfusions can either be conducted autogous or homologous. Autogous is using your own blood to extract the red blood cells then inserting them back into your body. Homologous is using another person's blood (have to be same blood type) extracting the red blood cells then inserting them back in your body. EPO is the drug that stimulates red blood cells in the body. EPO is a naturally occurring element within the kidneys that does produce more red blood cells. Abusing the drug does indeed work (hence why athletes use the drug.... looking at your Lance Armstrong) It has been reported that through six weeks of treatment that aerobic capacity increased by 6%-8% and time to exhaustion increased by 17%. Some of the downfalls of taking EPO (besides that it is illegal) is that once EPO is injected the user cannot control red blood cell production which may cause the blood to thicken which in turn causes elevation in blood clotting, systolic blood pressure and in extreme cases stroke or death.

    

    To naturally increase red blood cell, count living or exercising in high altitude does the same thing. Elevation at 3900 feet causes immediate and long-term adaptations. The reduction of partial pressure of oxygen causes the body to work harder to perform the same exercise. Acute responses are increased cardiac output, increased heart rate. Longer or chronic adaptations through acclimatation (roughly 10-14 days) lead to lowered maximal heart rate, lowered cardiac output and decreased stroke volume. More red bloods cells are produced, capillary density of muscles is increased, and the mitochondria (key for Krebs cycle) are all increased. A rule of thumb for altitude is to "live high train low" meaning it is better to live at high altitude then train and lower levels of elevation so to train at higher intensities.         

Basic Understanding of Human Growth Hormone (HGH)

     In our current series of anabolic hormones, we deep dived testosterone and Steroids to complete our series we look into Human Growth Hormone. Often times we correlate HGH with Steroids and in a sense, they do the same thing. Both stimulate skeletal muscle growth and are quite effective when coupled with resistance training. Furthermore, both are naturally occurring elements within the body. Steroids are derived from sex hormones in males and females. HGH is secreted in the pituitary gland. Both are used medically, however since my specialty is in exercise, we will be deep diving that aspect. Much like Steroids, HGH is injected into larger muscle areas (on the other hand Steroids can be taken orally while HGH is not effective taken orally). HGH is also a banned substance when taken for athletic performance.

     Generally speaking, HGH differs from Steroids in that HGH stimulates bone growth and maintains blood glucose levels and increases the uptake blood glucose and amino acids.  Additional blood glucose and amino acids would stimulate protein synthesis naturally. Another significant difference is that HGH in terms of athletic performance is not studied to the degree of Steroids due to the ethical concerns. Intentionally giving an athlete HGH would not only grow muscle tissue, but bones as well which may lead to acromegaly (disfigure widening of bones, organs and metabolic abnormalities). Words only do this justice; pictures are more effective way to convey just how large a human can get. Below is a picture of former baseball player Barry Bonds. To the left is Bonds early in his career with the Pirates and the right is Bonds later in his career with the Giants. Bonds went from an all-around player that could run, steal bases to a slugger who completely stopped stealing bases.  

Testing for HGH is only found in blood tests. Urine tests are not effective in identifying HGH.
     

General understanding of Steroids

      If you have read my last post about testosterone then you know that I foreshadowed a deep dive into Steroids....to paraphrase Ben Affleck's Batman, "Well....here I am." For article's sake I'll be looking at the performance aspect of Steroids. There is a medical aspect, but your here to read about the performance side of "juicing" instead of the medical side.

     When referring to steroids within the context of this post then I am referring towards Anabolic Steroids. Anabolic is in this context is a discussion about the cellular "buildup" process. Steroids are man-made synthetic derivatives of the male sex hormone. In the 1930's the effects of Steroids were tested. Exercises scientist soon found out that steroids in itself is a very poor ergogenic aid. In order to make it effective chemical modifications had to be made. During the 1940's and 1960's German chemist created what the world now knows as Anabolic Steroids. At first, Steroids served as an aid to German Soldiers to increase aggression. (Which in a way....it was a success. Increased aggressive behavior is an indication of Steroid abuse (Roid rage anyone?). The perfect example would be the Rafel Palmeiro testimony during the height of the Steroid era in baseball pointing his finger and emphatically saying, "I have never used Steroids....period." For full circle of conversation Palmeiro did in fact take Steroids during his career. 

    For full disclosure-Steroids do work. Steroids increase testosterone levels by 2 to 3 folds higher. By increasing testorone levels the body. Coupled with resistance training it Stimulates protein synthesis which increase muscle mass, strength and body mass. Bottom line if you want to get bigger and stronger lift weights and take Steroids. Generally, speaking Steroid uses "stack." various types of Steroids either by orally taking them or injecting them in large muscle areas i.e. the buttocks. On average users stack at least 3 agents in 5–10-week cycles. Steroid users typically fall into two categories: performance enhancing and body dysmorphia. Performance enhancement would be your athletes trying to get bigger, stronger and faster. History has several examples of athletes uses drugs to get better. Just google baseball players or Olympic athletes taking drugs to enhance performance. Body dysmorphia is the belief that big guys are internally viewed as small.

    Negative aspects of Steroids are increased aggression (touched on that earlier). Acne, smaller testes (which lead to decreased sperm count and slowed natural production of testorone). To stimulate testosterone production naturally some users, take Human Chorionic Gonadotropin or HCG for short. HCG is derived from the placenta of pregnant women. After roughly four days of administration of HCG then testosterone levels can nearly double.

The most obvious negative aspect of Steroids is that it is illegal. Do not take them.                  

Everything you want to know about Testosterone

    If you have been in the gym more than a week then I have no doubt that you have heard some gym bro talking about testosterone. Testosterone is one of three primary anabolic (building process) hormones in the body along with growth hormone (same growth hormone that baseball players were taking back in the late 90's early 00's. Growth hormone comes naturally within the body as grows everything. Baseball players abused this drug hence why Barry Bonds head looks like a pumpkin) and IGF's. Growth hormone and IGF's will be discussed in later posts. Today's focus will be on testosterone.

    Hormones are secreted before, during and after resistance exercise through a theory called lock and key. Hormones would be the key and receptors would be the lock. Just like in a real example of locks and keys; a certain key fits a certain lock. The anticipation of resistance training alone releases a hormonal response. In terms of during and after exercise would depend on the flavor of training. Since this article is more based on resistance training, we will deep dive that aspect. Since hormones are released to maintain homeostasis throughout the body training using our resistance training model the objective would be to release certain hormones in order to repair and build muscle tissue. For full discloser, aerobic training tends to have a catabolic (tear down) effect then different effects are implemented on the body. Predominate aerobic exercises may require some resistance training to supplement the catabolic process.        

     Testosterone is mainly a male sex hormone derived from the testes. I say mainly male because females have testosterone in their sex organs, however it not mass produced as in males. To go on a quick tangent if you're a female and you do not lift heavy weights for fear that it will make you "bulky" is simply not true. You will build muscle with heavy resistance training (and good nutrition) but not to the degree that males will be due to testosterone factors. Women have 15-20-fold lower testosterone than men. Generally speaking, testosterone levels are the highest in the morning with the added asterisk that exercise will change these levels throughout the day. The book definition of testosterone is the primary hormone that interacts with muscle tissue and is the key component to stimulating anabolic functions. In more laymen's terms it helps build muscle. Testosterone helps build muscle directly and indirectly. Directly in the sense that it can promote growth hormone from the pituitary glands and indirectly by increasing the number of neurotransmitters and influence structural protein changes.

    

    Increases testosterone naturally occurs during heavy resistance training (85%-95% of 1RM) with large muscle groups (ie compound movements such as squats, bench, deadlift, power cleans) with multiple sets. One set of heavy squats does elevate testosterone levels but not to the degree that multiple sets do. Two or more years' experience in the weight room play a factor as well. Along with multiple sets and heavy weight short rest periods such as 30 seconds to 1 minute maximize testosterone levels. The rest periods may be counterproductive since lifting 90% of 1RM for multiple sets requires longer rest periods. The unnatural way of course is to take anabolic steroids. To lightly touch on steroids (deep dive coming.... we call that foreshadowing in the writing world). Anabolic steroids are a synthetic version of testosterone that unnaturally increases protein synthesis causing improvements in muscle size, body mass and strength.