It is my hope that some of the individuals whom have in the past become upset by science based writing and/or requests for evidence can read this article and possibly see that science isn’t an enemy but an ally in the quest to reach the goals they have set for themselves. If my writings help make the reasons why I rely on science in my recommendations more understandable or helps make some of the misunderstood aspects of scientific research more approachable for the average person reading this then I’ve done what I set out to accomplish. If not, comment and ask questions!.

Why Scientific Research?

The scientific method allows us as the curious beings we are to observe, study and construct an accurate representation of the world around us. We are not perfect and as such we have opinions and beliefs which can impact both our perception and interpretation of what we observe. In other words we sometimes have a bias to either see things the way we want them to be or already believe them to be. The scientific method attempts to eliminate such conflicts and standardize procedures so that variables are limited and accounted for and results are not influenced by factors outside of the hypothesis being tested.

Well designed studies which take into account as many relevant variables as possible provide an opportunity to measure things which we cannot measure with our senses. Rather than using anecdotal evidence as our only basis for conclusion we can use data which we or others have gathered from experimentation in a controlled environment which in turn leads to greater accuracy as other possible influences or causes (variables) have been accounted for. One mistake many make is the assumption that anecdotal evidence has no place in science or that scientists immediately dismiss anecdotes as being false. What they often do not realize is that anecdotal evidence can be used as the basis for developing a hypothesis, it is in essence the first step in the scientific method, observation and documentation of said observation.

The issue is created when anecdotal evidence is stated as being fact when in reality it is just casual observation without statistical evidence, some anecdotal evidence may lead to hypotheses which can be tested and that is a valid first step but other anecdotal evidence can’t be tested and that is not any more useful than hearsay (and even the type making claims that can be tested is only useful if the testing actually happens). When we compare anecdotal evidence to evidence based on statistics the issues with giving such evidence the same value as empirical evidence become clear. Experiments performed using the scientific method provide precise measurements in controlled environments, the control of variables and stress the avoidance of making casual connections (correlation does not equal causation). Anecdotal evidence on the other hand is a casual observation that accounts for no variables in an uncontrolled environment and often stresses any correlation is the cause. Taking such as fact is akin to “because I said so” being seen as proof. A casual observation is just too unreliable to hang the well being and progress of my clients on. Just because something is observed does not make it reality, for those still hanging on to the notion that anecdotal evidence is proof please watch some Penn and Teller where you may be both well entertained and realize that what you observe is often not what is really happening.

Without measurements and statistics we lack context which opens the door to our old enemy, bias. Only having anecdotal evidence does not make statements false, it just provides no valid basis to form an accurate conclusion in either direction, with no data to look at and no situational control there is nothing to help eliminate one variables influence over another on the observations made.

What is This Scientific Method You Speak Of?

The scientific method (which isn’t a single method but rather any method which conforms to, and I’m referencing he American Heritage® Stedman’s Medical Dictionary here; the principles and empirical processes of discovery and demonstration considered characteristic of or necessary for scientific investigation, generally involving the observation of phenomena, the formulation of a hypothesis concerning the phenomena, experimentation to demonstrate the truth or falseness of the hypothesis, and a conclusion that validates or modifies the hypothesis.) is commonly described in anywhere from three to seven steps but basics hold true; we observe, we form a hypothesis and make predictions based on that hypothesis, we experiment to test the hypothesis, we look at the data and we come to a conclusion. How you choose to break down the process into steps is a personal choice and with science being such a vast field no one method will fit every situation but without those basic steps in any process issues will arise.

Observation

Science is a quest for answers. It starts with an observation that leads to a question.

Hypothesis

A hypothesis is a purposed explanation for the phenomenon which has been observed. All hypothesis must be testable and falsifiable.

Prediction

To be scientific a model must make predictions. A prediction is in essence what you think will happen.

Experimentation

The meat and potatoes of science is the testing phase, experimentation. to be seen as part of a valid scientific method all research must include both a experimental group and a control group. Without a control group you have nothing to compare to.

Analysis and Result

What happened during the experiment, how do the control and experimental group compare to each other?

Conclusion

The conclusion, the experiment either supported the hypothesis or it did not. If the result is what happened the conclusion is a summery of what that means.

Observational Studies VS Randomized Controlled Trials (RCTs)

Observational studies allow researchers an avenue to explore questions that may otherwise involve unethical treatment if done via an RCT. You couldn’t for example intentionally expose someone to a substance known to be toxic but you could use Cohort or Case Control studies to observe those whom have been exposed to such a substance already. The downfall of this method however is that it lacks an independent variable (the researcher has no control to manipulate the variable they believe may impact what is being studied) and control over the composition of the groups is known. The risk of overt biases and unidentified bias are high (selection bias etc.). All the researcher can do is watch. Due to this lack of control correlations can be made where no correlation exists and cause and effect can be easily mistaken. In a clinical setting they can however still be valuable and as mentioned are often the only option available.

In contrast to observational studies RCTs use experimentation and the control of variables to test hypotheses. Due to randomization the risk of subconscious bias and selection bias are removed and variables both accounted for and not accounted for which may impact the outcome are equal between the control group and intervention group (given a large enough sample size). RCTs are the gold standard for establishing causation between subject of study and outcome due to it’s design which lessens the room for error.

In short RCTs are great and we love them when we have them but due to practicality sometimes the option doesn’t exist.

Limitations, Everything has Limitations

Science doesn’t prove ideas. It accepts or rejects them based on the best supporting or refuting evidence available. With new evidence can come a change in the conclusion accepted by academia on any topic (though academia often doesn’t agree on much). It is ever changing. Often people try to attack the validity of science as a whole by stating that sometimes 2 separate studies on the same subject can produce different results. While this is true, some studies use a better design than others and not all studies are well done. You must understand how to read and think objectively to judge the methods used in the research you review. Just because a study can be found on Pubmed does not mean it is equal in design to all other studies on the same topic. There are many variables to any topic and design limitations to studies, if two studies do not account for the same variables in equally valid ways there is a pretty good chance the results could be impacted, this is why one study is not enough to base a conclusion on and meta analysis are great tools. The jump to conclusion based on limited data is not a fault of science but rather human error which is often in contrast to the scientific method. On that note, the media is not a valid reference when speaking about science!

As long as there is human involvement in study there will be room for errors in design and interpretation, influence of funding and limitation in the number of subjects for test groups available. Think of each study as a piece of a puzzle that will never be completed. The more experiments conducted the more we see of the picture the puzzle depicts, The whole picture does not need to be completed to figure out some of the parts. Smaller studies lead to bigger studies which lead to advancement in understanding.

Conclusion

Science doesn’t provide all of the answers we wish we had but it is the only method we know of which can provide verifiable evidence to base recommendations on. Without it we are left guessing why things happen and using our limited and easily tricked senses to pin down what we feel are the most likely answers rather than controlling those factors which may influence results and comparing quantifiable data between subjects. I would rather have empirical evidence to show what produces the result I am trying to achieve with my clients rather than telling them something works for a reason that may have no correlation at all to the topic being discussed. I want to limit my rate of error as much as possible.

Keep in mind not all research is done well and some people will quote research which does not even support their claims but this is where your own brain power should come into play. Question everything!.

PS. No I didn’t reference anything which may seem ironic but I feel this article is very much an opinion piece with general information which lacks a need for references. If however you feel I have stated something as fact and need a reference, leave a comment. I may have a reference or I may even be wrong.

Motivation and will are what set a champion apart from the common man. It is the difference between wanting a result and making it happen. We all start out being motivated to reach a goal, the beginning of any endeavour is new and exciting. What drives us can be anything from the attention of others to self actualization. It can drive us to keep going for years or fizzle out in weeks. The question as always is why do we lose motivation and what can we do about it?

The answer is simple, it is easy to be a quitter. In the face of adversity people make excuses to quit because it is easier than making sacrifice and accomplishing something great. Desire has to be strong enough for the end result to be motivation. For some even knowing that their morbidly obese state will lead to death decades before their life should end isn’t enough. They don’t value life enough to make sacrifices to prolong it.

Motivation dissipates little by little, it is the 1 stop at a fast food joint that leads to failure, one unplanned mistake opens the door to many more and the undoing of months or years of progress, not unlike an alcoholic falling off the wagon. While some choose to blame others or inanimate objects the reality is the buck stops with YOU.

Planning time off from he gym and planning cheat meals helps keep binge eating and prolonged off time at bay so long as you hold yourself accountable to the goals you set. Setting small goals between bigger ones keep spirits up as progress is more obvious but nobody can give you motivation or will. You are a winner or a loser by your own choices. Life is not predictable, we will all be hurt, have hard times, have physical and mental adversity to overcome, but it all comes back to a choice to move forward and the mental fortitude to make the things that you want the most priority.

Who you are is the result of the choices you make. What you have may be the result of things beyond your control but who you are is built on the decisions you make. Every time you feel temptation breaking your will ask yourself: are you a quitter? Do you want to be known as the guy or girl who never quit or do you want to be known as the one who gave up? Finishing what you start takes courage, quitting makes you a coward.

Being a lover of grip training and feats of grip strength I am always on the lookout for unique and well built equipment aimed at building up that weak link. In my search I stumbled onto Fat Bastard Barbell Company (FBBC) whom has been around for quite some time and offers several grip and strongman training related implements. I decided to order a few things, as FBBC is operated out of Illinois it makes this an international purchase for me and shipping heavy items internationally is never economical so I figured why not buy a few new toys rather than just one.

The Crusher

This rotating handle is similar to IronMind’s Rolling Thunder but made to last with no plastic parts, it is all steel and comes in 2 inch 2.5 inch and 3 inch configurations. I grabbed the 2 inch version and will be picking up the thicker options at a later time.

The first thing you will notice with this handle is the weight of it. It is clearly built well and has strong welds; you will need to supply your own carabiner clip to attach the handle to one of your loading pins though. The clip is something inexpensive that I feel the company could provide with their items but that is not a showstopper as I have a hardware store nearby. The only truly negative thing I can point out is that the finish appears to just be matte black paint which was not uniformly applied over the implement and took a beating during shipping. This is a consistent issue with each item I ordered. HOWEVER I ordered these items to use not to look pretty so I don’t really care. If scratches on items used to lift heavy weights bother you, you are going to be disappointed with almost any finish as even powder coat can chip fairly easily.

So far The Crusher has performed well with a couple 45’s and I foresee no issues as I acclimate to the movement and start to move the heavier weights it appears to be designed for.

Wrist Roller

This is by far the most bad ass wrist roller I have used. Again made of solid steel featuring a five foot length of cord and a carabiner clip this roller gets the job done. It like the Crusher is offered in 2 inch 2.5 inch and 3 inch varieties. The option I chose this time is the 2.5 inch version. It is designed to allow the user to mount the roller on the safety bars of a power rack which in my opinion is the best idea given the weight of the item. Now some may wonder why purchase a wrist roller when it is easy to build your own out of PVC pipe. The answer is strength, durability and cost. At the time of purchase the FBBC wrist roller only cost me $30. Given I can tell it will handle any weight I throw at it and it will last forever it sure beats paying $12-$15 to build an inferior model myself. Beyond that it functions like any decent wrist roller should function, not much I can comment on there.

The “Double Bastard” Loading Pin

A loading pin that includes a big enough hook on top to preform one finger lifts for finger strength the Double Bastard measures a foot in length including the base and provides ten inches in plate holding capacity. Priced at only $30 USD for either the Olympic plate version (which I have) or the one inch plate version this loading pin is solid and offers some great versatility due to the large hook on top for finger lifts.

Ordering & Shipping Experience

Ordering was as simple as sending an email containing the items I wanted which was promptly (one business day) followed up by a quote including shipping. I paid via Paypal and awaited my items to be fabricated and shipped. This process took longer than usual due to both holidays and the owner being ill so I can’t really judge normal T/A, however I was contacted when the items were about to be shipped and the delay was explained along with an apology. This is understandable given it is a small business ran by two people whom also hold down regular day jobs.

Conclusion

The equipment is great with my only real gripe being the finish. The service was decent given it is economically priced equipment and the shipping time was what would seem to be the result of extenuating circumstances. I’m happy with my purchases so far and will be getting a “Blob”, “Double Barreled Bastard Blaster”, Robert Baraban gripper and maybe even some bender’s bags in the near future.

The list below is subdivided by topic, each list is further ordered from books for those with basic to advanced understanding of the subject matter.

Molecular Biology/Cell Biology

Although separate subdiciplines of biology Cell and Molecular biology are so closely related that I decided to list books on these topics together.

Molecular Biology Made Simple and Fun, 4th edition
by Clark and Russell

This is by far the easiest to read book on the topic I have read thus far. As an overview of relevant information on genetics from a molecular biology standpoint this books stands out.It makes light of the topic and uses humor to help comprehension and memorization of otherwise complex subject matter. Start here when approaching Molecular Biology and you will not be disappointed.

Essential Cell Biology
by Alberts et al

This book is a great introduction to Cell Biology. It provides some of the best diagrams I have seen on the topic and provides a functional understanding of cell biology without a ton of advanced detail. In my opinion this makes it perfect as an introduction textbook (most recent edition being the 3rd).

Molecular Biology of the Cell
by Bruce Alberts

This is the most common Molecular/Cell Biology book you will find used in classes today and possibly the most complete. The standard printing of Molecular Biology of the Cell 5th edition does not include the final five chapters in text but instead includes them on CD so I much prefer the reference edition which includes all chapters in paper form. Be warned it is a massive book with the reference edition coming in at 1728 pages. This book does touch on biochemistry as well however the topics are so closely related that I consider this a good thing.

Biochemistry

Biochemistry Primer for Exercise Science (Primers in Exercise Science)
by Michael Houston

Not only is this book a great introduction to biochemistry, it’s an affordable introduction. Published in 2006, the 3rd edition (and latest as of this writing) is great for laying the foundations for understanding nutrition and other topics which rely heavily on biochemistry. It is well laid out and the language as well as topic depth are suitable for those first being introduced to the topic.

Lehninger Principles of Biochemistry
by Albert Lehninger et al

This is the biochem text I prefer. It goes into depth without becoming a chemistry textbook and has decent artwork. The 5th edition was released in 2008 however the 4th would serve most people just as well.

Anatomy

Atlas of Human Anatomy
by Frank H. Netter

This is one of my favorite textbooks. The artwork is amazing and the organization makes searching and learning easy (5th ed). Though it shows much more contrast in the art than exists in the human body this allowed me to easily memorize key details I wouldn’t be able to otherwise memorize had I only looked at a text like Gray’s (which I’m no fan of). As Netter’s is an atlas it won’t be the only anatomy book you need but for me it has been an important one.

Essential Clinical Anatomy
by Keith L. Moore et al

As I mentioned I am not a fan of the Gray’s Anatomy textbook, it’s a given everyone is different but for me Essential Clinical Anatomy finds a good balance between readability and detail. It may not be the most complex or complete anatomy textbook out today but for most people it will in my opinion prove to be the most useful. The 4th edition released in 2010 does have some labeling errors and a few descriptions are less than eloquently explained but given the amount of information condensed into 736 pages, this text will be more than enough for most coaches and clients.

Physiology

Physiology
by Linda S. Costanzo

This is the only physiology textbook you will ever need outside of doctorate level studies. The explanations are clear and diagrams take any guess work out of what you have just read. At only 512 pages it isn’t the mammoth 1120 page Medical Physiology by Guyton and Hall but it covers the topic very well in a much more understandable fashion than the latter mentioned option (BRS by the same author is more popular but I prefer the approach used in this text).

Nutrition

Science of Nutrition, The (2nd Edition)
by Janice Thompson et al.

Let me start out by saying this book is not groundbreaking, but with that in mind it is solid at building a foundation in the basic scientific aspects of nutrition. It isn’t graduate school level but it is great for someone that has an interest in the topic and wants a broad overview. It does cover metabolic processes, as per every nutrition and biochemistry textbook ever printed however it also covers the non-scientific concerns such as weight management, lifecycle nutrition and food safety.

Advanced Nutrition and Human Metabolism
by Sareen Gropper and Jack Smith

Those whom have asked me about books on nutrition know this is one I recommend time and again for those interested in a more advanced understanding of the topic. This book is thorough in its explanations and fairly easy to read for anyone with a scientific background, it does cover a great deal of nutritional biochemistry as to be expected from a text with a name such as this one. Where as Lehninger is covers nearly any biochemistry related issue imaginable this text zeros in on nutritional specifics and areas often overlooked by nutrition books. I especially found the chapter on Body Fluid and Electrolyte Balance to be interesting. If I had to recommend one nutrition book Advanced Nutrition and Human Metabolism (currently as of this writing 5th edition released I 2008) would be the one.

Training

Essentials of Strength Training and Conditioning
by – National Strength & Conditioning Association

This is an obvious choice for anyone preparing for their CSCS exam, however as the title suggests it really is a valuable text which covers all of the basics of strength and conditioning. Sure it can be used for CSCS exam prep but further it can be used as a reference when you start to skew from the essentials as most do from time to time. No one resource is perfect but this is one of the most trustworthy sources of info to date. As of this writing it is in its 3rd edition.

Science and Practice of Strength Training
by Vladimir Zatsiorsky

Let me start by saying Zatsiorsky is the man, with over 25 years as strength and conditioning coach for many of the elite athletes in Russia and as a professor of kinesiology at Penn State. I really have respect for what he has done not only as a coach but a scientist.

Science and Practice of Strength Training (2nd edition published in 2006) is an amazing book focused on strength training for athletes, the book covers training for most sports in great detail and the science of how muscle, strength and performance go hand in hand. This is easily one of the most important training based books to have for any athlete or trainer.

Supertraining
by Mel C. Siff

One of the most talked about scientifically based training books in recent memory. Some use it as a training bible while others search the vast pages of it for contradiction as if to discredit the late Dr. Mel Siff. This book has been one I have picked up over and over since I purchased it in 2004 (6th Ed.).
It is hard to read and dry but it is factual. Supertraining is one of those books that every big name coach and serious athlete needs or probably already has on their shelf. If you purchase one book from this list it should be this one. From basic strength training concepts to flexibility and sport specific training, this textbook covers it all.

Other

Athletic Taping and Bracing
by David Perrin

Though this review is based on the second edition of this book the 3rd edition of Athletic Taping and Bracing is available for pre-order via amazon at the time of this writing. As athletes and trainers injury is inevitable and this book is the go-to resource for anyone wanting to know how to properly use taping and bracing to facilitate recovery and prevent injury. Divided by bodypart this book covers the ins and outs of strains, sprains and other injuries and how to tape/brace for the best result in each case.

Closing Thoughts

I could have included many other books in this list if I were to go beyond the science behind the methodologies. Books such as Jim Wendler’s 5/3/1 or Mark Rippetoe’s Starting Strength are great and I believe anybody lifting weights should read those and others, however the books that made my list if well studied will allow you to more accurately judge which of the methodologies are best suited for you and analyze why those you have tried did or did not work. In essence they lay a foundation which will help you separate the wheat from the chaff. I hope these suggestions help some of you delve a little deeper into how the human body works and what you can do to help improve upon your approach to fitness.

1st Impressions

The packaging is professional and somewhat informative. It clearly states the bar contains 20g of protein, no trans fats and has 18 vitamins and minerals. The packaging does also state that it is a “Great Tasting Energy Bar” in a prominent manner. The marketing on this product appears to rely heavily on taste, micronutrient and protein content. One blurb on the packaging did catch my eye though which I think needs to be stated in this section for later reflection:
PROMAX. LIFE IS GO.

The alarm clock is our starter’s pistol. The new day our stadium. We have no time-outs and we don’t want any. Running, biking, lifting, working, dating, mom-ing, dad-ing, studying, shopping, blogging, 24 hours buzzer to buzzer. Which is why Promax packs its energy bars with 20g of replenishing protein, 18 vitamins & minerals, all natural ingredients and great tasting flavors. No artificial sweeteners, preservatives, high fructose corn syrup, maltitol or gelatin. Gluten-free and vegetarian. Since 1996 Promax is the fuel for doing.

USE PROMAX AS A: WORKOUT AID. MEAL REPLACEMENT. ON-THE-GO SNACK.

So I wasn’t totally accurate in my opening statement, there are a few more claims made than I noticed at first glance.

Though first sight this bar does appear rather large compared to most. Weighing in at 2.64 OZ. I would, in reality consider it a mid-sized protein bar.

Taste

This is what makes or breaks a convenience food for many people. If it tastes bad chances of a repeat purchase are pretty low. In the case of Promax’s Chocolate Chip Cookie Dough bar the taste is tolerable but not what I would call great. It does taste somewhat like cookie dough but the texture is kind of gritty and chalk-like. I’m not sure what it is but the cookie dough flavor isn’t really authentic, something is missing in this products flavor profile to make it taste the way it should.

Ingredients

PROMAX® Protein Blend [Soy Protein Isolate, Calcium Caseinate, Cocoa Protein Crisps (Soy Protein Isolate, Cocoa [Dutched], Tapioca Starch), Whey Protein Concentrate], Corn Syrup, Fructose, Chocolate Flavored Coating (Sugar, Fractionated Palm Kernel Oil, Cocoa, Whey, Nonfat Milk, Soy Lecithin, Natural Flavor), Water, Peanut Butter (Peanuts), Canola Oil, Chocolate Chips [Sugar, Fractionated Palm Kernel Oil, Cocoa (Dutched), Nonfat Milk, Soy Lecithin], Guar Gum, Brown Sugar, Natural Flavor, Soy Lecithin, Salt.

The protein mix as you can see is soy, casein and whey based (in that order). The Tapioca starch used in this blend is a gluten free thickening agent common to vegetarian/gluten free/soy items.

Corn syrup is most likely used as a sweetener here and also has thickening properties, not to be confused with HFCS. Fractionated palm kernel oil is another ingredient many may not know about. In short it is palm kernel oil that has been heated and then cooled to then allow the removal of a specific part of the oil. The health of this is debatable depending on which part of the oil was used as although it contains high levels of saturated fat, some fractions are actually high in MCTs which are “good” saturated fats. Its use is to keep the chocolate coating from melting in these bars.

Soy lecithin is also used in the coating as an emulsifier to keep everything together. Beyond that the only other questionable ingredient I can see might raise questions is Guar gum, which is used either as a thickener or as in this case to improve texture and shelf life. It’s common and nothing to be concerned over.

As expected though many preservatives are used in this bar. This is not uncommon with convenience foods and health industry versions of these foods are no exception. The upside is that good choices were made when selecting which ones to use in this bar, the down side is of course that they used so many. Though I would prefer to see fewer additives, realistically given the need for mass production and shelf life concerns they have done a decent job.

The Nutrition Facts label tells us that the bar comes in at 290 calories, 20g of protein, 37g of carbs and 7g of fat with 4g of that being saturated. That’s pretty good for an energy bar which I expect to be higher in carbohydrates than a product aiming to just supplement protein. As only 1g of dietary fiber is in these bars though it is important to remember it leaves 26g of sugar and some unknown carbs for energy purposes.

Some men may be concerned about consuming a primarily soy based bar due to fears of raising estrogen levels however, this is a supplement, to be used in a supplemental manner to your diet. If used infrequently such a concern should not worry anyone. True, it isn’t my main protein of choice nor one I would like to see used as a primary source by anyone, it is fine as a infrequent supplement (and protein bars should all be used infrequently as less processed foods are better choices).

Does it Meet the Claims?

In a word, Yes. It is gluten-free and vegetarian. It does not contain HFCS, maltitol or gelatin, artificial sweeteners or preservatives however it does contain plenty of additives. The “all natural ingredients” claim is questionable given the possible processes used to extract some of the ingredients (chemical vs. mechanical) but nutritionally it stands up to the label.
The other claims are too subjective to judge.

Final Thoughts

Taste of this bar is “ok” but not great and the nutritional profile is acceptable yet does contain many additives. If in need of an energy kick with a little protein but not quite a meal replacement (snack) this bar could fit the requirements. Sure, it could be better but it could also be a whole lot worse.

The Junk Review is a continuing series of articles where I will review item’s labeled as health/nutritional/supplement products with an emphasis on convenience, such as energy drinks, protein bars, microwavable meals targeted towards health conscious people etc. These items will ALWAYS be considered occasional treats and NOT suitable for regular consumption as they are never a substitute for a healthy meal in my opinion. It will be done for fun to identify the lesser of the evils so to speak. All reviews will be completed using these items as part of my cheat meals as to avoid deviation from any current dietary plan.
Sometimes people feel they lack enough time to consume a meal or make the optimal choice and in these situations knowing which convenience foods are the better (and tastier) choices can help.

Power Hooks

Power Hooks allow you to hang dumbells from a barbell, giving you the ability to unrack the dumbells and start the movement from the top just like a barbell based movement. Not only does this allow heavier weight to be used, it helps prevent possible injuries when kicking dumbells up from the knees.

Where to Buy
Bodybuilding.com
Power Hooks

Tyler Grips or Fat Gripz

Though there are slight design differences between the 2 (Tyler Grips being tapered to be cone shaped) they serve the same purpose, simulate thick handled bars and increase forearm/grip fatigue. They aren’t high tech but they work. Thick handled bars are expensive, these grips are not. This is a no brainer for anyone whom cares about forearm and grip strength.

Where to Buy
Tyler Grip
Fat Gripz

Kettlebells

Kettlebells are one of those pieces of equipment that has been around forever but as with almost anything else, the old becomes new again. They are versatile and mid range in price when compared to other equipment but the best thing about them is that they don’t take a ton of space and can give a great workout. Most well conditioned men can handle the 20kg (44lb) kettlebell where as most females should start with a lighter bell such as the 12kg option.

Where to Buy
Dragon Door (USA)
Kontact Sports (Canada)

Bands and Chains

Bands and chains add progressive resistance to the big three movements (squat, deadlift, bench press). Powerlifters have used them to increase poundage’s for years and many athletes in other sports have utilized them when training power and explosiveness as well. Bands can be purchased from APT (cost depends on the level of resistance you require) and chains can be bought at APT or simply at a hardware store as I have done. I know to some this sounds cheap but if you have serious strength athletes on your Christmas list they may just think otherwise.

Where to Buy
APT Pro Gear

The Shoulder Horn

The Shoulder Horn helps prevent or correct muscle imbalances created by weak external rotator muscles. Though the same movement as done with this device can be done without support the horn does make the movement almost foolproof. Preventing or fixing such an imbalance can prevent injuries and increase the overall health of the rotator cuff. Not a bad gift for any fitness enthusiast.

Where to Buy
Better Fitness Products

Versa Gripps

As most know I am not a huge fan of straps, I like raw lifts BUT I do see a time and a place for the use of these products. If someone is going to use straps they should use the best on the market which are in my opinion Versa Gripps. If you have a bodybuilder on your list or anyone looking to work beyond what their grip can handle this is the gift for them.

Where to Buy
Versa Gripps

Spud Inc. Dip Belt

This is a heavy duty dip belt designed for serious use. No more uncomfortable leather dip belts, heck no more buying dip belts. This thing may just outlast the user. Not much else to say on this besides check it out.

Where to Buy
Spud Inc.

Grippers

The most famous grippers are probably the CoC but if the person you are buying for already has a set of them or you just want to give them something different I recommend the Vulcan Hand Gripper. This gripper allows various weight settings and provides one of the most challenging feats of hand strength in the business. (They are out of stock until January unfortunately but you can pre-order).

Where to Buy
IronMind CoC Grippers
Vulcan Gripper

Protein powder

Simply find out the brand of protein the person you are buying for uses and purchase some. Why protein? Because we all use it and it’s not useless like most supplements and accepted as a staple of the diet by most of those whom are interested in fitness.

A Month of Nutrition Consulting

Ok, so I’m biased here but what could be better than a month of professional nutrition consulting? Getting someone on the right track nutritionally will give them the results they are looking for and give them knowledge they can use time and again. Of course I believe the best option here is to sign up for our services but any nutritional service you trust would be a great option.

What is a Trigger Point (Myofascial Trigger Point)?

Etiological Definition: A cluster of electrically active loci each of which is associated with a contraction knot and a dysfunctional motor endplate in skeletal muscle (1).

Clinical Definition: A hyperirritable spot in skeletal muscle that is associated with hypersensitive palpable nodule in a taught band. The spot is painful on compression and can give rise to characteristic referred pain, referred tenderness, motor dysfunction, and autonomic phenomena.

Types of myofascial trigger points include: active, associated attachment, central, key, latent, primary, and satellite. (Note especially the distinction between central and attachment myofascial trigger points) Any myofascial trigger point is to be distinguished from a cutaneous ligamentous, periosteal, or any other nonmuscular trigger point (1).

Now let’s put that into something that is actually understandable. A trigger point (TrP) is an area in skeletal muscle fibers which will not stop contracting (microscopic units in muscle fibers called sarcomeres are actually responsible for these contractions) these contracting spots can cause both pain in the spot of the trigger point and pain in other areas, as well as other symptoms.

Central trigger points are located near the center of muscle fibers where as attachment trigger points are located where the muscle and tendon connect to each other or the muscle attaches to bone (2).

Active trigger points cause pain or other symptoms when compressed digitally and may also cause referral pain where as latent trigger points are usually tender when compressed and can cause the same symptoms as an active trigger point but do not cause referred pain.(3). A latent TrP has the potential become an active TrP via further irritation.

Muscle fibers within a trigger point. Letter A is a muscle fiber in a normal resting state, neither stretched nor contracted. Letter B is a knot in a muscle fiber consisting of a mass of sarcomeres in the state of maximum continuous contraction that characterizes a trigger point. Letter C is the part of the muscle fiber that extends from the contraction knot to the muscle’s attachment (4).

Non-myofascial trigger points also exist but for now let’s keep it simple. All references to trigger points in this article are synonymous with myofascial trigger point.

What Causes Trigger Points?

The purposed underlying causes of trigger points have undergone many changes in recent history. Some looking at trigger point research have interpreted the results from EMG studies to a possibility of not just presynaptic dysfunction as Travell and Simons had thought, but to the possibility of synaptic or postsynaptic dysfunction as well which can all be either genetic or acquired (5).

The important part of the above for the typical non-researcher is that trigger points may for some be caused by a genetic defect or may in fact be caused by an issue you can control. The most common cause for my readers will of course be overuse and high stress on the muscle. The harder you push yourself in the gym the better results you will get, but it also means a higher chance of trigger points developing. If you happen to be genetically pre-disposed to the issue the treatment techniques below should still apply.

Treating the Problem

The first step to treating pain caused by trigger points is to locate the trigger point causing the pain. To make this task much less complicated I do recommend picking up the books mentioned in the “Further Reading” section below as the diagrams give a clear idea of where to palpate when looking for active TrPs, especially those causing referred pain but the following internet resources are also good ones;

• http://www.triggerpointmaps.com/tp_finder.html
• http://www.triggerpoints.net

When working with others we have the convenience of using our digits (fingers) to apply pressure as needed. Unfortunately when applying trigger point massages to our selves this is not an option for most areas. In this situation a few different implements can be used to aid in the release of hard to reach trigger points.

Foam Roller

The first implement is probably the most well known in the fitness community: the foam roller. The foam roller is simple; it is after-all just a cylindrical piece of foam. Foam rollers can be purchased in different lengths and various densities to suit the user’s preferences. I prefer higher density rollers which are 3 feet or so in length but each person is different here, some may even choose different lengths and densities for different muscle groups.

The lower body and back of most athletes seems to benefit the most from use of the foam roller as it consists of large muscle groups which can be successfully massaged with a larger range of motion than the upper extremities. The approach isn’t one that takes a great deal of thought though many overthink the technique. Keep it simple, with the foam roller on the floor, lie down and use your body weight to apply pressure as you maneuver forward and back on the roller. Remember you are attempting to target areas which have the most probability of containing trigger points so use a motion which travels the entire length of each muscle and/or covers problem areas with each position you choose. Below is a video for anyone whom is unsure of how to approach this.

Lacrosse Ball

The Lacrosse ball is less known in the community as a massage tool but still fairly well known to those whom have approached the topic of trigger points previously. I like to use this ball for most of my upper body massage, especially targeting trigger points in the lats and the muscles of the rotor cuff (Infraspinatus/Teres Minor/Subscapularis etc.) although it can be used for lower body as well. The following videos explain techniques for this very well including using 2 Lacrosse balls for great back massage (ignore the Crossfit journal part, its good information).

Golf Ball

The final implement in my arsenal is the golf ball. This evil little tool is a versatile one. It can be used anywhere much the same as the previously mentioned implements however it is extremely well suited for TrP’s which require increased pressure for release and helps massage smaller muscle groups and tendons well such as those in the feet. To use the golf ball effectively on the foot simply place the ball in the middle of the foot, apply pressure and roll the ball around until you find trigger points. As with other tools, when a trigger point is found simply apply consistent pressure to the area to release the trigger point. It is recommended that this approach be done first while sitting down and as you get comfortable with the technique it can be done standing.

Another tip with the golf ball is to massage along the Tibia especially if you have problems with shin splints, doing both of these techniques when battling shin splints will generally do wonders for recovery.

Though other tools do exist for the treatment of trigger points, the basics are both inexpensive and work well. Products such as the Thera Cane may also work but when compared to the combined price of all 3 options explored in this article such items just aren’t worth the cost.

Further Reading

This entire topic goes much deeper than this article could ever accomplish. To really take advantage of the collective knowledge on this topic available I highly recommend picking up both Myofascial pain and dysfunction: the trigger point manual. 2nd ed. (both volumes) and The Trigger Point Therapy Workbook 2nd ed by Clair Davies.

References

1. Simons DG, Travell JG, Simons LS. Travell & Simons’ Myofascial pain and dysfunction: the trigger point manual. 2nd ed. Vol. 1 Baltimore, MD: Williams & Wilkins, 1999:5
2. Simons DG, Travell JG, Simons LS. Travell & Simons’ Myofascial pain and dysfunction: the trigger point manual. 2nd ed. Vol. 1 Baltimore, MD: Williams & Wilkins, 1999:1-2
3. Beck MF Theory & Practice of Therapeutic Massage. 5th ed. Clifton Park, NY: Milady, 2010:551
4. Davies C The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief Oakland, CA: New Harbinger Publications, 2001:20
5. McPartland JM. Travell trigger points–molecular and osteopathic perspectives. J Am Osteopath Assoc. Jun 2004;104(6):244-9.

1st Impressions

As with most energy drinks it is obvious that Assault and Monster Energy drinks in general are marketed towards young adult males (and possibly adolescents but you won’t hear them admit that). The assault product’s can design features a monochrome digital camouflage design with the Monster logo central on the front of the can in red. The Assault text is featured below the logo in a classified or “top secret” stamp style text. The overall look seems to fit the demographic and is eye catching which means the design and marketing teams accomplished their jobs.

A few things bother me about the labeling (and the labeling of most energy drinks) though. The lack of a supplement facts panel is annoying. The ingredients are listed on the back in small lettering however a facts panel would make it much easier to read (maybe they don’t want the consumer to read the facts). On the 473ml can it recommends a “dose” of one can 1 to 2 cans per day, on the website it features a supplement facts panel that says 2 servings per container.

Not only is it a contradiction to recommend one can one to two times per day and elsewhere claim two servings per can, the supplement facts label on the website claims a serving is 240ml (8fl.oz.). Basic math, if the can is 473ml it does not contain 2 servings of 240ml (8fl.0z. is 236.5ml not 240). I don’t know and I don’t care if it is legal to label it as such or not, it is inaccurate. I know some would argue 7ml is insignificant (and it really is if you don’t drink much of this stuff) but why not just be accurate?

Taste

The first thing I thought of upon tasting this product was Dr. Pepper and cherry cough syrup. I’m not a big fan of Dr. Pepper and I feel the flavoring of this product is middle of the road at best. Very synthetic tasting and not at all what I would look for in a drink flavor. Plenty of people like Dr. Pepper and cheaper cherry cola drinks though and it may suit their tastes better than my own.

Ingredients

CARBONATED WATER, SUCROSE, GLUCOSE, CITRIC ACID, SODIUM CITRATE, TAURINE, NATURAL FLAVORS, PANAX GINSENG ROOT EXTRACT, PHOSPHORIC ACID, L-CARNITINE, CAFFEINE, SORBIC ACID, BENZOIC ACID, CARAMEL COLOR, NIACINAMIDE, SUCRALOSE, SODIUM CHLORIDE, GLUCURONOLACTONE, INOSITOL, GUARANA SEED EXTRACT, CERTIFIED COLOR, PYRIDOXINE HYDROCHLORIDE, RIBOFLAVIN, MALTODEXTRIN, CYANOCOBALAMIN.

I don’t see any ingredients that really surprise me here. Cyanocobalamin for those interested is the most common form of B12 in the food additive world and PyrIdoxine is its B6 counterpart, Niacinamide B3 and Riboflavin B2. Glucuronolactone is added as a detoxicant. The rest are pretty self explanatory. As per most drinks of this type, sucrose and glucose rank right up there in the ingredients list preceded only by carbonated water while Maltodextrine is surprisingly low on the list. Caffeine is fairly high at 160mg per can. Below is the nutrition panel from the website to help put the contents in perspective.

Does it Meet the Claims

After consuming the entire 473ml can I had some increased energy for approximately one hour. To be clear at time of consumption I had been feeling the effects of a full days work but given the inconsistencies in serving recommendations, I’m hesitant to say that the product in question met my expectations but in a broad sense it did temporarily increase alertness. So would a caffeine pill and a soft drink though. Does it meet the health product claim? Not in my eyes. Health products should not feature two simple carbohydrates in the first three ingredients nor have 25g of sugar in 240ml of liquid. B vitamins are good but not that good.

Final Thoughts

I will try the other flavors and products from the Monster Beverage Company in due time however I will not purchase Assault again nor recommend this product to anyone. Though it is better micronutrient wise than a soft drink, the sugar content meets or surpasses most cola products. This is not a health product.

The Junk Review is a continuing series of articles where I will review item’s labeled as health/nutritional/supplement products with an emphasis on convenience, such as energy drinks, protein bars, microwavable meals targeted towards health conscious people etc. These items will ALWAYS be considered occasional treats and NOT suitable for regular consumption as they are never a substitute for a healthy meal in my opinion. It will be done for fun to identify the lesser of the evils so to speak. All reviews will be completed using these items as part of my cheat meals as to avoid deviation from any current dietary plan.
Sometimes people feel they lack enough time to consume a meal or make the optimal choice and in these situations knowing which convenience foods are the better (and tastier) choices can help.

Intermittent Fasting (IF) is an eating methodology which involves a defined period of fasting followed by a period of food consumption. These time periods vary greatly from sixteen hours of fasting per day to fasting for 24 hours every other day (those are the most common methods though some choose to fast even longer). This eating methodology may also be combined with a hypocaloric or hypercaloric intake and macronutrient manipulation to best suit the goals of the participant.

Why use an Intermittent Fasting protocol?

The most common reason for using an Intermittent Fasting protocol is that most people find it easier to fit fewer meals around their schedules than the typical six or seven recommended by most modern day diet plans and nutritionists. As with any diet style there are no shortage of health claims being made about Intermittent Fasting. Some supporters such as Martin Berkhan claim that IF increases catecholamine levels (hormones secreted by the adrenal glands which help fat metabolism) as well as abdominal subcutaneous blood flow and inhibits a2-receptors without HSL inhibition. What this means is that IF may actually be better for fat loss than the traditional diet based around pure calorie restriction especially for those last stubborn fat stores. Many others such as Dr. Michael R Eades whom you may recognize as the author of Protein Power and other low carb centric diet books have also jumped on board the IF train, my problem with this however is my curiosity as to how much that is due to the merits of IF vs. selling books and ideas to the mass market.

If I had to give a single reason to stand behind the intermittent fasting diet strategy it wouldn’t be the claims that our ancestors did it or that it will lengthen your life. It would be for convince.

Why not use an Intermittent Fasting protocol?

The old adage “use the right tool for the job” is true when it comes to IF and body composition goals. IF is great at helping shed the fat or maintain existing lean mass for most people, it is however not optimal for bulking or even maintaining when it comes to those whom require massive amounts of calories such as someone with an ectomorphic somatotype at 260lbs looking to gain muscle mass. It just becomes too hard to fit enough food into a small window of time to support that much lean tissue let alone more growth. Let’s face it when you start to reach such epic proportions getting enough food in is hard even on a traditional 6 or 7 meal plan over a sixteen hour time frame.

Won’t Fasting cause muscle loss?

This has been the most asked question about Intermittent Fasting thus far during my conversations with fitness professionals and weekend warriors alike. The answer unfortunately is not as simple as some may lead you to believe. The longer the fast, the higher the risk of muscle catabolism as the protein you consumed during the fed state will take time to digest and glycogen stores take time to deplete.

If amino acids from food are available once glycogen stores are depleted they will undergo de novo glucogenesis, the glycogen stores will be replenished and muscle will be spared. As protein takes time to be digested (the amount depends on several factors including type, amount etc.) it is more than likely that amino acids from food will be available to replenish glycogen stores while in the fasted state unless more than 24 hours have passed. Fasting’s impact on muscle catabolism beyond this point is much more feasible. We don’t have much in the way of scientific study for this one but we do have the results of practical application and a good understanding of protein metabolism.

Won’t Fasting result in lethargy during the fasted period?

This depends on food intake during the feeding period and the length of the fast. We begin to feel lethargic when our glycogen stores become depleted and our blood glucose levels drop. Not only can complex carb ingestion pre-fast help prevent this but high protein intake will also combat the issue due to de novo glucogenesis as mentioned in the previous answer. IF protocol design also comes into play here. By focusing food intake around your most active period in the day (pre-post workout depending on methodology) you can avoid most issues with lethargy. Now with that being said fasting is not the same as a ketogenic diet and unless it is taken to the extreme of 84 or so hours of straight fasting blood glucose should be maintained and the brain should not need to use ketones as it’s main energy source. If you feel lethargic during a 16 or 24 hour fast you probably didn’t eat enough during the fed state.

What are the most common setups for the 16/8 fasting protocol?

Most setups for the 16/8 protocol involve three meals but this rule is not set in stone, just get your calories in during your 8 hour window. The following are some examples given in the Leangains approach to the 16/8 protocol.

The protocols

I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post-workout period.

Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This “pre-workout” meal is not counted towards the feeding phase. Technically, training is not completely fasted – that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Sample setup

• 11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
• 12-1 PM: Training
• 1 PM: Post-workout meal (largest meal of the day).
• 4 PM: Second meal.
• 9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.

Early morning fasted training

Here’s a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

• 6 AM: 5-15 minutes pre-workout: 10 g BCAA.
• 6-7 AM: Training.
• 8 AM: 10 g BCAA.
• 10 AM: 10 g BCAA
• 12-1 PM: The “real” post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
• 8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you’re going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

One pre-workout meal

This is the most common setup for my younger clients that are still in college or have flexible working hours.

Sample setup

• 12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
• 3-4 PM: Training should happen a few hours after the pre-workout meal.
• 4-5 PM: Post-workout meal (largest meal).
• 8-9 PM: Last meal before the fast.

Two pre-workout meals

This is the usual protocol for people with normal working hours.

Sample setup

• 12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
• 4-5 PM: Pre-workout meal. Roughly equal to the first meal.
• 8-9 PM: Post-workout meal (largest meal).

Can I carb\calorie cycle while on IF?

As Intermittent Fasting is only one component (timing) in the design of an effective nutritional approach it is advised that carb cycling, calorie cycling and other macronutrient manipulation techniques be considered in the planning stages of your dietary approach. How effective these techniques aew is very individual specific but Intermittent Fasting does nothing to make such techniques unacceptable.

Is Intermittent Fasting the best approach to fat loss?

No single approach can be measured in a way that would result in it being the “best” for everyone. Rather than arguing over which timing strategy is best I will only say that Intermittent Fasting works, has some great scientific study behind it and has shown some promising real world results when applied consistently. It isn’t the only meal timing strategy which will result in positive body composition changes and timing isn’t the only variable to be considered but it can be used effectively.

Footnote

I will update this FAQ if/as more questions about IF roll in. My views may differ from some others as many approaches can be taken towards Intermittent Fasting but as you can tell from the answers above I do believe the 16 hour fast/8 hour fed approach is a solid one and also agree with many ideas used in the Leangains method. As with any method it isn’t the best approch for everyone but it is interesting and worth keeping an eye on.