A training program in the form of progressive resistance exercise builds muscular size and strength. In order for a training routine to be productive, however, it must first provide the correct stimulus to induce an adaptive response. Second, a workout that stimulates and adaptive response must provide for recovery. Third, in order for recovery and subsequent size and strength increases to occur, nutrients, which are of limited supply in our bodies, must be provided. It is clear that the most important nutrient for recovery is protein. In particular, essential amino acids contained in complete protein sources; dairy, meats, and fish. It is well documented that essential amino acids consumed before, during, and after resistance training boost strength and size gains.

HMB is a metabolite of the essential amino acid L-leucine. During many studies on protein effects, L-leucine seemed to be the single greatest contributor to muscle protein synthesis. A recent study examined the effects of an essential amino acid based product, Muscle Armor (MA); manufactured by Abbott Laboratories contains beta-hydroxy beta-methylbutyrate (HMB).

Seventeen healthy men were randomly assigned to one of two groups and performed twelve weeks of periodized heavy resistance training while supplementing with either MA or an isocaloric, isonitrogenous placebo (Control group (CG)). Every two weeks the subject?s strength and power were measured and blood was drawn. More-over the blood draws taken were performed pre, mid and post-training. Researchers found the MA group affected training induced changes in muscular size and strength to a significantly greater extent than the CG. Also found, was reduced levels of circulating muscle damage markers creatine kinase and malondealdehyde compared with the CG. In addition, the MA group experienced increases in resting and exercise-induced testosterone and resting growth hormone levels with reduced pre-exercise cortisol levels.
(Medicine & Science in Sports & Exercise. 2009;41(5):1111-1121)

Q: Mike,
I was told to do dumbbell flys on an incline bench (35-40 degrees). wrong? better? worse?

A: Better? No. Different? Yes.
As the angel of the incline starts to go beyond 30% the only difference is the degree to which the deltoids are used. And while we’re on the subject of angled benches, don’t even bother with decline bench. It is a myth that it stimulates the bottom portion of the pec muscles more than the flat bench.

Also, if you’re performing different angles to change the shape of your pecs, it’s not going to happen. Your shape is genetically predetermined. Train with 100% intensity and stick with the basics.

Read the rest @ Q&A