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  1. ZiR RED

    Betaine

    This is similar to what we observed in our study: reductions in body fat and increases in lean mass in the betaine group but not the placebo group. My speculation is that the biggest contributor to lean mass increases are the effects of betaine on cellular swelling. Our review was accepted for...
  2. ZiR RED

    Working out 3 hours a day

    That is part of it. And the internal environmental differences occurring with exercise (increased glucose uptake by tissues irrespective of low insulin and increased lipolysis) vs. at rest where cortisol causes most tissues to become insulin insensitive and decreases glucose uptake.
  3. ZiR RED

    Working out 3 hours a day

    I appreciate that you are subjectively aware and listen to your body. Many people do not, or push through, and end up injured. With regards to cortisol, catabolism, and muscle break down much of what you have read on boards and "muscle magazines" is incorrect and not scientifically founded...
  4. ZiR RED

    Working out 3 hours a day

    How can anyone (myself included) comment on this question without knowing (and not limited to): Training experience Energy intake Goals Exercises Sets Reps Rest Load intensity Frequency Periodization/progression Variation Planned reduced loading periods Recovery strategies Movement quality and...
  5. ZiR RED

    push- pull movement question

    That's fine re free weights/motion movements. Most lifters have over developed and short anterior delts compared to the posterior delts. That's why I suggest minimizing direct ant. delt work
  6. ZiR RED

    push- pull movement question

    It really depends on overall volume, exercise selection, etc. To avoid accelerating imbalances at the shoulder girdle I suggest balancing horizontal abduction and horizontal adduction, as well as vertical abd and add. In other words, for every chest press you should do some variation of...
  7. ZiR RED

    Maybe NOT eating meat is bad for you

    Much of the good meat is not bad research is coming out if Europe (especially Germanic and Scandinavian Europe), South Africa, and Australia / New Zealand. The US is one of the few countries that funds and continues to perpetuate the Ancil Keys 7 countries rubbish.
  8. ZiR RED

    Maybe NOT eating meat is bad for you

    Here's how the groups were classified: Some interesting facts from the study, generally cofounders were well established and controlled for: [/FONT][/COLOR]In other words: vegetarianism confers no cardiovascular benefits, but vegetarians suffer from significantly more diseases in this data...
  9. ZiR RED

    push- pull movement question

    I train my upper back muscles 3-4 times a week. Over the course of the week my horizontal pull volume and vertical pull volume is about 1.5 times that my horizontal and vertical push volume, respectively. I do not consider pairing chest with biceps a push/pull, as one is a torso muscle...
  10. ZiR RED

    Betaine supplementation, performance and HCTL

    I believe that is the data from the Apicella et al study. There is a lot of data in pigs showing that it increases GH (by building up in the hypothalamus) and increases IGF-1 signalling at the muscles (in vitro). I have a review that is being submitted for publication this week regarding...
  11. ZiR RED

    Slowly Changing My Acidic Mind

    The story is bogus or placebo. Chronic low-grade metabolic acidosis is a concern due to dietary patterns can cause some issues. The simple solution is to eat more vegetables.
  12. ZiR RED

    Can't sit cross legged

    Yoga is (for me) incredibly humbling, but incredibly worth it. Beyond the movement, core and flexibility work faster moving yoga (perhaps compudog can give the technical name), the relaxation techniques and the increase in parasympathetic tone are great for recovery and sleep.
  13. ZiR RED

    Bigger Back

    If you are loading axially (squats, deads, lunges) then the metabolic and neural-endocrine (i.e.: gh secretion) response to training will be high. As for supplements, it may be worth reading up on some of the research peptides than can increase GH production.
  14. ZiR RED

    High protein diets cause cancer

    This is a great video at a popular news station over in Sweeden. They actually do a nice job questioning the findings, and their on set "expert" goes as far as calling the study rubbish. It's great watching Longo flip out and instead of defending his work, attacking the broadcasters. Invalid...
  15. ZiR RED

    Bigger Back

    That's all well and good, except the external load on the muscle will be similar in either case. The only difference with cable and machine rows is you do not get the same core and stabilization muscle recruitment, which might be ok if your workout requires a significant volume and/or frequency...
  16. ZiR RED

    Bigger Back

    Set up similar to the bottom of an RDL, push the hips back. Invalid Link Removed
  17. ZiR RED

    Bigger Back

    To build on the good conversation already started: Nutrition, exercise selection, programming, progressions... We can next talk technique. Limb and vector angle, scapula placement, and core bracing will all make a difference in how the muscles are recruited and to what degree.
  18. ZiR RED

    Help with training

    Fill me in if you see anything.
  19. ZiR RED

    Can tight pec minor affect chest growth

    Nothing wrong with pulling > pushing.
  20. ZiR RED

    Help with training

    That's actually a really good question that I cannot answer with any certainty one way or the other. I would imagine a combination of both would be best. In the kickbacks I think you'll get some activation of the long head to keep the humerus parallel to the floor.
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